Controlled Labs MarkAnthony "LiGymRatt" Quest to perfection in 08 [Archive]

liGymRatt

01-07-2008, 03:31 AM

**Controlled Labs MarkAnthony "LiGymRatt" Quest to perfection in 08**

Welcome all to my New Journal of the 2008 Season!
For all who have followed me before you know what to expect out of whats to come.

To everyone who doesn?t know me lets start of with a tiny introduction of who I am and what to anticipate with this journal.
At 5'5 Going on 50yrs, My father created this addiction.... couldn't of asked for a better "hand me down".
Bodybuilding is a sport in a world of its own... There?s nothing out there that could give you the same "High" you get when you smell the air of a gym.....
Bodybuilding in its self is motivating.. I do this for me and No one else.
I can say that have stayed 100% Natural, pushing my self day in and day out... From my eating to my training..
As of April 07 I was picked up by a wonderful sports supplement company, CONTROLLED LABS, a true blessing. Having the support by such a company puts you in a different mind set, a new world. I hope to continue with Controlled Labs and the products, launching my physic into the next stage. Thanks Controlled Labs, you truly have influenced this young Bodybuilder.

This will be my Fifth show. I have competed with the WNSO, INBF and NPC, all wonderful industries. 2008 NPC Long Island Championships is the show I am shooting for this year, coming in at Middleweight 174lbs. This was a weight class I missed by 1lb last year and will not allow myself to miss again. I am starting my preparation one month earlier and 5lbs lighter then last year, so I have no intentions of coming into this show but better then last year. Let me mention I have used nothing but controlled labs products this off season to get me to where I am now, lighter, tighter, stronger and bigger then ever before. For all may stats and pics check out my bodyspace page.

Supplements taking me to the show:
2:30am- Purple Wraath
3:00am- Meal 1
4:30am- Blue Up
4:45am-White Flood
5:00am-gym
6:00am- protein/CHO shake/Creatine
7:00am- Meal 2/ multi-vit, Cal/Mag
10:00am- Meal 3
12:00am- White Flood
1:00pm- Meal 4
3:00pm- Purple Wraath
4:00pm- Meal 5/ B-100
6:00 pm- White Blood
7:00pm-Meal 6- bed

Below you will find attached my Meal Plan. This will change every week or two depending on my weight. I plan to reduce the calories 5% and increase my cardio 30min every week when there is no change in the scale. I also have attached my previous meal plan from the week prier.

My training is like no other. People say there intense when they train, but you have no idea and can?t imagine the sweet and guts I put into every workout. Generally, I train for 1hr doing three or more exercises with 4sets per body part on most days. The training schedule will be changing next week do to my work schedule and will be remaining this way till the show. My cardio will be increasing as I get closer to the show, climbing its way up to two hr or more split in a day.

Workouts:
Monday-off
Tuesday- Back
Wednesday- Cardio
Thursday- Arms
Friday- Cardio
Saturday- Legs
Sunday- Chest and Shoulders

I will be posting the exercises, weight, sets and reps I do everyday. The first post of the day will include what I Plan to be doing and the second post will be what I did. Don?t miss a day of this journal cause in one day a lot can change. Pics and video will also be posted periodically. Nothing I do is written in stone and I tend to change my way of doing things a lot. The only thing that doesn?t change is the amount of effort I put into my workouts, 150% everyday, no matter if I am doing cardio or legs, I push my self till failure every set and every rep. If I say I am going for 8reps or 20reps, I have a weight on that bar that will take me to that number of reps and no more!

So lets get this journal started. Please ask any questions and responses are encouraged from everyone.

Its Back Day BABY!

Sets/reps
Cable rows: 4/8-10
Wide grip pulldowns: 4/6 w/ dropset 4/15
Underhand Barbell rows: 4/6-8
Hammer strength one arm rows: 4/8-10
Straight arm cable pushdowns: 4/10 superset w/ barbell shrugs: 4/8
Incline dumbbell shrugs: 4/8

The Time Is Now, This Is The Day That Counts, Its Time To Grow!

pu12en12g

01-07-2008, 04:14 AM

The Time Is Now, This Is The Day That Counts, Its Time To Grow!

Awesome ! :cool:

daYDreAmErX

01-07-2008, 04:20 AM

Always impressed by your diet...

How much does it cost you to eat clean/that much food like that ? (if not to personal).

Unbroken Soldier

01-07-2008, 10:42 AM

YEa gym rat Im dropping man. Ive lost 10 pounds as of today which marks the 10th day. And as far as strength its increasing but i believe thats muscle memory and green mag coming into play.

liGymRatt

01-07-2008, 03:34 PM

As I started to type this morning I could feel this was going to be one great workout.
The idea of a Competition in sight and starting a new journal ignited a fire so deep in side me I felt my muscles filling with blood as my fingers typed.
Once I got to the gym and my earphones were in I knew right there this season is going to be mine.
It will be my best yet.

This is also my first year ever taking a Tribulus product, what better product to take then Blue Up by Controlled Labs.
I started it to day. I plan to take it 6 days on 1 day off for 4 weeks and taking 1 week off, then continuing it up again. As of right now I am following the labels directions taking 2 caps right before my workout. this will continue for the first 4 weeks, if I feel i need to bump it up to 3 caps I will be doing so after that week off.
This should be a great ride. I plan for this product to show some great results.

The workout today looked like this.
Cable rows: 90/15/2, 150/12/1, 190/10/1, 210/8/3
Wide grip pulldowns: 150/12/1, 160/10/3 w/ dropsets 90/15/4
Underhand Barbell rows: 135/10/4
Straight arm cable pushdowns: 100/10/4 superset w/ machine shrugs: 200/15/4
barbell shrugs: 235/10/4

I ended up not doing the hammer strength one arm rows due to time. But the pump I had in my back was sooo nice. I was squeezing every rep till my back felt like it was ripping out of my skin. This I have not felt in a while. I always feel I get better workouts as I drop weight. I feel every exercise so much more.

Well tomorrow is cardio!

Thank you all for jumping aboard! Its going to be a crazy ride!

liGymRatt

01-07-2008, 03:44 PM

Always impressed by your diet...

How much does it cost you to eat clean/that much food like that ? (if not to personal).
its actually cheaper buying food without all the "extra" things in it. It may seem like more because you buy everything in bulk, but if you do the math you save a lot of money.

liGymRatt

01-07-2008, 03:45 PM

YEa gym rat Im dropping man. Ive lost 10 pounds as of today which marks the 10th day. And as far as strength its increasing but i believe thats muscle memory and green mag coming into play.
nice kid! good to hear its working well for you! cant wait to see some progress pics.

liGymRatt

01-08-2008, 03:20 AM

I paid my dues
Clocking in every day
Sacrificing time and sweet
Every day striving to improve
This is my year
The Time Is Now, This Is Day That Counts, Its Time To Grow.

I stick to 20%pro/50%CHO/30%Fat for the past two years or so, I found this worked well with me. last year in the off season I felt the fat was way to high and said I would change it this year, I did not. Now looking back I really should. My body likes CHO and runs well with them. I feel this is do to how I train. Well I am listening to my self now, if you look at my Nov plan and the Jan plan you will see I have dropped my Fat by 5% and increased my CHO. The pro will remain the same for now, but will be reduced to about 160g by the week of the comp, the ratio will still stay the same. I also will remain to keep all my meals solid, no bars no shakes but the one right after the gym.
Training will remain the same as always intense and balls to the wall. Like I said before I go to failure every set every rep no matter if its my first exercise or last. This is how I do cardo as well, I put my self on a setting high enough that when I am done I should be dead. As the comp gets closer the cardio will be come longer and longer, and the type of cardio will change due to energy levels. Right now it will be mostly the stepper and power walking, come next month it may shift to all power walking depending on how weight comes off and workouts feel.
This is my time. Right now I feel my best, the weight starts to come off, I look tighter and am still strong. As time goes by you will see a shift in my typing. The mood will change. I become very frustrated with my self, more then normal. Never really happy with my workouts or cardio. I now this happens every year and try and will deal with it.
To help with this I will be keeping in a cheat meal once a week, if I like it or not. I tend to take this out every year and kick myself in the butt for taking it out. This goes for my off day as well. I must keep this off day in othere whys my workouts suffer. A refueling week will be done some time in march, probably the week of the Arnold, placing one extra meal into my day, increasing my calories about 200-300Kcal a day. I must implement these things this year to be better, a must.
Today is cardio and abs:
Stepper: 1hr level 6
Crunchs: -/25/4
Roman chair: -/25/4

The Time Is Now, This Is Day That Counts, Its Time To Grow.

liGymRatt

01-08-2008, 02:46 PM

Cardio is a wonderful thing. For some its torture, for others its mindless. Good thing for me its mindless.
It went really well. Got through 1hr on the stepper at level 6, then busted out some abs. started off with crunches, boy let me tell you I was feeling the crunches. It was like some one was stabbing me, I ended up doing 6 sets of 25reps with about 20 sec breaks. Then finished off with leg raises on the roman chair, 3 sets of 15. I know I will be feeling that tomorrow.
Tomorrow is one of my favorite days, ARM day! I already have in mind what I will be assaulting my arms with already.
Stand by for a Sick workout tomorrow!

pereari

01-08-2008, 03:40 PM

matt72178

01-08-2008, 11:37 PM

liGymRatt

01-09-2008, 03:25 AM

Another day has past
Bringing me closer to my destination
Clash with destiny
Changing fate
The Time Is Now, This Is The Day That Counts, Its Time To Grow.

Turing up the heat everyday is a must. Making every workout count here on in is required, no excuses. The time my eyes open I need to be focused on the objective at hand. My back is not as sore as I like, next week I need to bring it up a notch. Deads will be the first thing I do that day.
Like I said yesterday, I am ecstatic about todays workout. Sure its another arm day, but it is official what show I am doing. This means I need to make this workout and every other one be as if it was my last. I dreamed of curls and scull crushers last night, thats just what I will be doing today. I really want to do bench dips, but will wait one more week for my shoulder to feel 100%.

Arm Assault:
Scull crushers: 4/8-10
Rope over head ext: 4/10
Pushdowns: 4/6 superset w/ Reverse cable curls: 4/12
One arm hammer preacher curls: 4/6-8
Incline dumbbell curls: 4/10
Rope for arm curls: 4/?

Thats what Im takin about. I will hit every last fiber in my arms from every direction. If there is time I may throw in 1 or 2 more exercises.

The Time Is Now, This Is The Day That Counts, Its Time To Grow.

liGymRatt

01-09-2008, 03:26 AM

i feel the stepper kicks my butt more than anything else.I wanted to ask you though,i usually do cardio after lifting, so the question is; should i have a carb/protein shake in between sessions or should i have it after im done with everything??? thanks mark.
i would say after... just becuase of the fact it my make you cramp up or give you GI problems when your doing cardio... but i would not go longer then 1/2hr after weights..

liGymRatt

01-09-2008, 03:29 AM

Hi Mark,
I just ordered my White Flood and Purple Wraath. I have a couple questions for you about those products.

1) How do you use the PW for best result? Or just simply take it pre and post workout?
2) Do I need to cycle the White Flood?

Thanks~
i like to take my PW upon wake and mid day some time, but thats me...
the WF you should go 8-12 weeks, come off for a week or two. thats what i have done in the past... there are studies done on building almost a tolorence with arginine, plus you may get use to the caffein aswell... but its not like a hormone if thats what your asking....
i would just go with it and feel it out.

liGymRatt

01-09-2008, 02:48 PM

Can it be? There is no way, right?
It has to be in my head.

I feel as if I am tightening up fast. Weight loss yes, this happens when you drop calories. Of course this should be happening, but I don?t remember feeling this tight this fast last year. They say you tighten up faster every year, but I am telling you, if I feel like this now came April who knows what I will look like.
Now the question is this,
Is it the Blue up, White Flood or Purple Wraath that?s doing it?
Is it just the fact I have my diet down and know how my body reacts?
Or is it the combination of everything!
I would put my money on everything.
I also feel strong, great pumps and focus is ridicules.

The arm workout:

Scull crushers: 40/15/2, 60/12/1, 80/8/4
seated Rope over head ext: 70/15/1, 90/12/2, 100/10/2
Pushdowns: 150/12/1, 170/10/1, 190/6/2 superset w/ Reverse cable curls: 90/15/4
One arm hammer preacher curls: 25?s/8/4
Incline dumbbell curls: 25?s/10/4
Rope for arm curls: 5/?/3

Wish I had a cam to show the pump I had?. Hopefully some video next week some time.

pereari

01-09-2008, 09:52 PM

i would say after... just becuase of the fact it my make you cramp up or give you GI problems when your doing cardio... but i would not go longer then 1/2hr after weights..

ok,thanks bro, was a little confused about this topic.

liGymRatt

01-10-2008, 03:23 AM

Imagine gaining incredible muscle
Muscle without weights
A world lacking grueling workouts
Pills or injections taking you too undreamed of size
Size with no effort
This sounds like a boring world
It is the grueling, sweet, pain and dedication which drives us to continue
Of course muscle is our ultimate drive
But the Iron is what keeps us coming back
Calling and taunting me to lift one more rep

The season has officially started for me. Others are holding off one more month, praying to gain one more pound of muscle. Ahead of the game, I will triumph over all and my past self. Hell, coming in second or taking the show would be a dream, but coming in fuller, bigger, and tighter then the previous year is what I want. Taking a great placing against guys who don?t look great is not what I call a win. Coming in better then last year and just placing would be more of an accomplishment.

The only way to push forward is to push my self harder and harder. Yesterday was fantastic and today will be as well. Eating my plan is not a problem. I can always arrange my diet accordingly to fit my day, its pushing myself one step above the past workout that?s the challenge. How much more can you push if a wall is put up? You cant, Taking out dynamite an blowing the shi* out of the wall is wants needed! Taking out reinforcements to knock it down and continue your journey is the next step. This can be more mental focus and or some great supplements.

Cardio is the plan for today.
Stepper: 1hr
Leglifts: 4/25
Dumbbell side crunches: 4/15

liGymRatt

01-10-2008, 01:03 PM

what a great morning it was! i felt like i could of stayed on that stepper forever! not that i would want to be on there one more min! but i did feel good.
i cant wait to start getting into the gym at 5am next week. being there at that time always me feel like i get so much more done that day...

anyway..
stepper: 1hr level 6
bench leg lifts: 25/4
dumbbell side crunches: 60/15/3
three sets were more then good for this. abs were burning like a mother.

yes i am going to train abs this season! lol i have never done abs in the past, but desided to do them durring the off season and liked it. so lets see if they do any thing. i still feel its not needed.

pu12en12g

01-10-2008, 01:22 PM

I also feel strong, great pumps and focus is ridicules.

Awesome ! :cool:

Unbroken Soldier

01-10-2008, 03:13 PM

Im on the quest for perfection too man. I had legs yesterday. I forgot how brutal they are especially when you refuse to short change yourself

liGymRatt

01-11-2008, 03:08 AM

Reaching deep
Grasping down within
Passing fate
Turning up the heat early
Confronting the Iron
Being defeated is not an option
The Time Is Now, This Is The Day That Counts, Its Time To Grow

Legs?.
What else do I need to say?.
This is the most demanding day on the body?. The day which put the most stress on every muscle, joint and emotion?.. It will break you down, there?s no doubt in that? The question is will you allow it to keep you there? Will you fight back or let it hold you there against that cold gym floor?.... I?ll fight? Throwing everything I got into getting up? Every last bit of strength, sweat, blood, emotion, and what ever else I can pullout will be fighting back!
What?s the worst thing that could happen? I cant get the rep?.. I?ll be back next time to rip it up then, never allowing it to take me without a fight.

Leg Day:
Sets/reps
Leg ext: 4/6-8
Dumbbell Lunges: 4/10 on each leg
Smith squats: 4/8-10
Standing one leg curl: 4/8
Barbell Stiff legs: 3/6 superset w/ seated leg curls: 3/12

Calves will be done on Sunday with cardio, taking off Monday. Tuesday is when the new schedule starts up, shifting my training days up one day and having Monday off instead of Sundays. This is due to school and work.

The Time Is Now, This Is The Day That Counts, Its Time To Grow

liGymRatt

01-11-2008, 03:12 AM

Awesome ! :cool:
PT!! Hahaha!

Just ordered Golden FinisH from Jon the other day! cant wait to throw this in my day!

http://img402.imageshack.us/img402/8898/productimagencgoldenfinzo7.jpg
http://img149.imageshack.us/img149/2776/goldenfinishsuppfactsrr4.jpg

The Arnold is in less then 2 months!!!!!!! LOOKOUUUTTTTTT!!!!!!

liGymRatt

01-11-2008, 03:13 AM

Im on the quest for perfection too man. I had legs yesterday. I forgot how brutal they are especially when you refuse to short change yourself
THATS WHAT IM TAKIN ABOUT!!! never short change your self!! use that money for somthing important! every last penny counts! lol

liGymRatt

01-11-2008, 07:33 AM

II haven’t walked out of the gym in a while. I can say, I was satisfied with the workout today. Was it my best? No. I can tell you the best is still to come, but the focus and deep muscle stretches I was getting was nutts. There is no way in hell I’ll be walking straight tomorrow, I can feel the tightness already. Now that puts a smile on my face.

Leg ext: 50/15/2, 150/12/1, 210/6/4
Dumbbell Lunges: 25’s/12/4 – alternant leg, 12 on each
Smith squats: 225/12/3, 315/3/1
Standing one leg curl: 45’s/10/4
Barbell Stiff legs: 225/6/3 superset w/ seated leg curls: 90/12/3

Tomorrow is chest and shoulders will see how it goes, shoulder is feeling good. Going to go in 10min early and really warm it up, then the pounding will begin.

liGymRatt

01-12-2008, 03:14 AM

Try to keep up
Dont hesitate
Passing you up in a blink
Step up your game
This is my show
The Time Is Now, This is the Day That Counts, Its Time To Grow!

The achy-ness is upon me, lovin it. My legs are shot, and they have every reason to be, yesterdays workout was intense. Now its time to hit the upper body hard, doing chest and shoulders. Going in early, about 10min, really going to warm up my shoulder. Its feeling good today, don’t want to aggravate it. Going to stick to mostly dumbbells with shoulders, this will give me more free motion taking the pressure off little. Ether way, its going to be nutts, intense and heavy ass weight.

New product has come in the mail, Golden Finish By Controlled Labs.
What to expect? Well what it is a Carb/Pro, amino infused Powder, I normally do take a shake after the gym so the results should not be that drastic. But the difference here is that Golden Finish is made with Hydro Whey compared to isolate that I normally would take, plus the extra aminos. Having these two components in the supplement should help in a faster muscle glycogen up take, enhancing recovery time, putting muscle loss to a stop. This is critical now that I have started to reduce my calories. Gaining muscle at this point probably will not happen, but maintaining as much muscle as possible is the key to coming in to the show big and tight, Golden Finish will help in do just this. If this was a couple of months back when my calories were high, then Golden Finish would surly be putting some great gains in muscle and strength on me. This is going to be a supplement that is and will be a staple in my diet year round. Who knows though, the combination of White Flood, Purple Wraath, Blue up, White Blood and now Golden Finish I may make some serous gains why’ll dieting! Only time will tell.

Let’s focus on the goal at hand, pounding the crap out of my chest and shoulders. Its time to turn up the heat another notch, destroying my upper body. In order to maintain muscle you must keep your strength up as much as possible, so continuing to go heavy is a must. Through out this preparation for the show you will notice the amount of weight I use will only start to drop only a little due to the shear fact cant lift it, but this will be a minimum amount.
The workout:

Sets/reps
Incline dumbbell press: 4/10
Incline barbell press: 3/8 superset w/ knelling high cable flys: 3/12
Flat bench dumbbell flys: 3/8 superset w/ decline dumbbell press: 3/12
Rear dumbbell flys: 4/10
Front/side dumbbell raises: 4/12
Seated Dumbbell shoulder press: 4/10

That should do it. Lets get to it.

The Time Is Now, This is the Day That Counts, Its Time To Grow!

liGymRatt

01-12-2008, 07:56 AM

One great pump!
My pump lasted all the way till my last shoulder exercise. Most the time I feel it disappearing mid workout do to the fact I am depleted, but not today. I was movin pretty fast today too. It was definitely a good workout.
My shoulder did start to pinch on dumbbell shoulder press. So I just took it slow and went till I hurt, then took a rest. Didn’t get the reps I wanted but finished the sets.

Incline dumbbell press: 40’s/15/2, 60’s/10/1, 80’s/8/3, 100’s/3/1
Incline barbell press: 185/8/3 superset w/ incline dumbbell flys: 25’s/15/3
Flat bench dumbbell flys: 30’s/10/3 superset w/ decline dumbbell press: 50’s/10/3
Rear dumbbell flys: 15’s/15/1, 20’s/10/3
Front/side dumbbell raises: 15’s/12/4
Seated Dumbbell shoulder press: 35’s/6/4

My boy is putting a website together for me! not sure how it will look, but there will be a lot of things on there. Things from youtube videos, shirts, upcoming shows, supplements, training, diet, personal training and nutrition consulting. As well as things I will only be posting on there. Will let you all know when its done, hopefully soon.

Tomorrow is Weight IN! Yeah! Lets see where I’m at. I know I def tightened up, but not sure if I dropped weight. Will see tomorrow.

pu12en12g

01-12-2008, 12:15 PM

My boy is putting a website together for me! not sure how it will look, but there will be a lot of things on there. Things from youtube videos, shirts, upcoming shows, supplements, training, diet, personal training and nutrition consulting. As well as things I will only be posting on there. Will let you all know when its done, hopefully soon.

Awesome, is he hosting the site for you as well ? :cool:

liGymRatt

01-13-2008, 04:09 AM

Saturated in sweat
Unable to catch your breath
Muscles twitching
Gulping at your water
One day down
I can taste victory
The Time Is Now, This Is The Day That Counts, Its Time To Grow.

Well to my surprise I have not lost a pound, but gained a pound. Yes this happens, not all the time but some times. I was 193lb last week, cut my calories by more then 5% and added 30min of cardio. I have also went down on a belt hole, waist is smaller. The only thing now to do is throw in the towel……….
No Just kidding! Lol….. “In order to see Change, you must make a Change” Remember that!
Tuesday I will post my new meal plan. There will be a decrease of 5% in calories and I will also be adding in another 30min of cardio to my week. The ratio will remain at 20%Pro/55%Cho/15%Fat. The Cardio will be added to Sunday after noon 30min before my 5th meal, which will be a power walk outside. Weigh in will be on Mondays for now on.
I will still be having my cheat meal today. The meal will ether consist of 6 pieces of sushi, yellow tail, on rice with a large salad or my moms cooking. If she is making spaghetti and meatballs there is no way I can pass that up on a cheat meal. In that case will have 1 cup macaroni and 3-4 meat balls depending on how big they are. Trying to keep the meat about 4oz as a serving.

My chest and shoulders are sore. I thought my shoulder was going to be very tight today but it actually feels ok, no pain.

Thank you everyone for all the emails! If I haven’t responded yet I apologize, I cant keep up. And for the people who ask me about the “gear”, I don’t take it, never took it and don’t know enough about it to give you advice. I don’t know if I should take the “gear” questions as an insult or compliment….. Anyway,

Today is cardio baby, the stepper is calling my name kid!
Plan:
Stepper: 1hr level 6
Side crunches: 4/25
Decline weighted sit-ups: 4/25

The Time Is Now, This Is The Day That Counts, Its Time To Grow.

liGymRatt

01-13-2008, 04:13 AM

Awesome, is he hosting the site for you as well ? :cool:
?... hosting meaning controlling it and posting on it him self? ... i will be writing on there and desiding what to keep or what not to keep but he is the one who will be making the changes with the things i send him...
is it ok to have a link to Controlled Labs Web Site on there?

liGymRatt

01-13-2008, 07:22 AM

As I was doing cardio I started to really think about the weight gain this past week and what is going on in my body. what I came up with is that the nutrients I am consuming, fat pro cho, are getting utilized optimally by my muscles. The controlled labs products I feel are playing a large part in this. This weight gain is certainly not fat, it cant possibly be, I have reduced my calories and increased my cardio. The muscles are holding and retaining more glycogen, providing more fuel for them selves. In turn this will allow me to train harder, heavier, and more efficiently.

Anyway, cardio went real well.
Stepper: 1hr level 6
Side crunches: -/15 on each side/4
Decline situps: 25/15/4

Tomorrow is an off day, Hope everyone enjoys the rest of the weekend!

daYDreAmErX

01-13-2008, 07:30 AM

Good job Mark :) Really nice to see someone dedicated like you are !! Your macros are amazing... I don't think I could gain or lose anything with something like that :D

bigman30685

01-13-2008, 08:44 PM

Hey Mark...best of luck with that new supplement...are you still going to take your post workout shake with that new supp???

liGymRatt

01-14-2008, 04:46 AM

Good job Mark :) Really nice to see someone dedicated like you are !! Your macros are amazing... I don't think I could gain or lose anything with something like that :D
why wouldnt you be able to lose or gain?... my calories? or is it just sticking to some thing?

daYDreAmErX

01-14-2008, 04:48 AM

why wouldnt you be able to lose or gain?... my calories? or is it just sticking to some thing?

I mena.. you take in a lot of carbs, which I'm not really used to.

During summer time, I usually go with 50C/30P/20F but that's about it for two months... After that, I feel I need to get in at least 30-35% from my daily inake coming from fats.

But seriously, your progress and dedication are amazing. I lost 9 lbs in the past two weeks while gaining strenght... I never knew I had "this little something" in me loll

liGymRatt

01-14-2008, 04:50 AM

Hey Mark...best of luck with that new supplement...are you still going to take your post workout shake with that new supp???
Hey Patrick!

which supplement? but yes i am still taking my shake... that is a must, why would i take it out?

as we are on the subject of food, here is my new meal plan for this week..... reduced the calories 5% and will be adding 30min of cardio some time this week, i'm feeling saturday.

pu12en12g

01-14-2008, 01:23 PM

I never knew I had "this little something" in me loll

Baby dreamer on da way ? :p

liGymRatt

01-15-2008, 01:41 AM

Alarm goes off
My eyes open, still dark
Others getting into bed
It all starts now
This season is mine
The Time Is Now, This Is The Day That Counts, Its Time To Grow

Ok new week with new changes. Feeling great after taking off yesterday, but i feel like crap durring my off day. i get bad headaches and so tierd..... I posted my meal plan yesterday and will be adding 30min cardio to Saturday afternoon. If you take a look at my meal plan you will notice the changes I made. For the first time in 2 years I have reduced carbs from my first meal. I have always felt the carbs in that meal were very important because I train 2hr right after that. That is not the fact, every meal is important, every meal is going to play a role in how I perform in the gym. Carbs don’t give you energy in two hrs, it’s the meals from the day before that’s going to fuel me. So the plan this year is to keep all my meals as balanced as possible. Of course the first couple of meals will be little higher in calories do to my morning training. ….. I really hate typing, I feel I cant really explain my self entirely… once I buy a new computer I will be video journaling….. anyway, so yeas I have reduced my first meal and taken out one of my pieces of fruit. Last year was the first year I had fruit in my diet and felt it really helped me with staying satisfied as well as providing me with nutrients I typically don’t get in. This in turn allowed me to maintain more muscle during dieting and prevented cravings. But on the other hand, fruit is never the same size and there for my carb intake from them were all over the place. This caused me to crash after the meals I had put them in. so what I added was more rice, this can be easily measured. The last change I did was removed a serving of nuts from my 6th meal. These changes are bring me closer to a complete ratio of 30%PRO/55%CHO/15%FAT, total 3263Kcal.
Last year my calories were not reduced below 3500kcal until the end of March. So I am a little bit more then a month ahead of my self.

Training back today

Pulldowns: 4/10-12
Deadlifts: 4/6-8
Underhand pulldowns: 4/10
T-bar rows: 4/8
One arm dumbbell rows: 4/6

Barbell shrugs: 4/10
Machine shrugs: 4/10

The Time Is Now, This Is The Day That Counts, Its Time To Grow

liGymRatt

01-15-2008, 01:42 AM

Baby dreamer on da way ? :p
LOL i dont think thats what she ment... or is it???? Bum, Bum, Bum!!!

liGymRatt

01-15-2008, 04:17 AM

I didn’t get to do my shrugs due to time, so I have decided to throw them in tomorrow in between abs. not what I would typically due but once will not kill me. I have to say this was a gooooood workout. Could of moved a little faster but I was getting some great lifts.
Had a really good pump and a great sweat going during the entire workout. I only used straps during my deadlifts, other then that I didn’t touch them.

Training back today

Pulldowns: 90/15/2, 120/12/1, 160/10/1, 210/8/3
Deadlifts: 225/12/1, 315/10/1, 365/7/1 (could of got 2 more but lost my grip) 415/1/1 w/ 2 dropsets 225/12/1, 135/15/1(sumo)
Underhand pulldowns: 160/8/4
T-bar rows: 45/15/1, 90/10/1, 135/8/2
One arm dumbbell rows: 70’s/12/1, 90’s/8/2, 100’s/6/1

Will do tomorrow:
Barbell shrugs: 4/10
Machine shrugs: 4/10

pu12en12g

01-15-2008, 08:25 AM

Deadlifts: 225/12/1, 315/10/1, 365/7/1 (could of got 2 more but lost my grip) 415/1/1 w/ 2 dropsets 225/12/1, 135/15/1(sumo)

Nice !!! :cool:

rich55

01-15-2008, 09:08 PM

Unbroken Soldier

01-15-2008, 09:40 PM

Im waiting to see what my weight is tomorrow!!! Im excited to finally weigh in i feel good about it. I can see visible progress so i know it will be in my favor. just came off another leg day. A killer. Squat going up though i was working out with 315 10 reps 4 sets . YES!!!

pu12en12g

01-15-2008, 10:12 PM

liGymRatt

01-16-2008, 01:38 AM

Hey Big Mark, Happy New Year!! I see a contest date has been selected. Nice, you must be psyched!

You still coming in for the Arnold? Have you made plans? I will be working the Max Muscle booth, but will certainly be getting away to smash weights and check out some stuff.

Oh, and how bout that Golden FinisH!! Stuff rocks! If it picks me up after my leg workout on Thursday then I will be convinced that it is the best recovery drink ever. :D
OHHH SNAP! nice pic bro! i need to get some of that done this year...

yeah i will be at the arnold! and will be making a name for my self... not sure how yet but i will! lol

got Golden Finish but havent used it yet, still have protein and carb powder open... prob some time next week...

liGymRatt

01-16-2008, 01:39 AM

SOLID !!! :cool:
PTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT!!!!!!!!!!!!!! !!!!!!!!!!!!

liGymRatt

01-16-2008, 01:41 AM

PTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT!!!!!!!!!!!!!! !!!!!!!!!!!!
Never Satisfied
Striving for more
Only excepting the best
No stops
Failure, never herd of it
The Time Is Now, This Is The Day That Counts, Its Time To Grow

My back is ridiculously sore today, lol this is great. I don’t remember it being this sore in a long time. Yesterdays workout was good. I have to make sure I don’t get stuck in doing the same thing like I did last year. Keeping my workouts fresh is a must.

Yesterday was the first day of the new meal plan, felt ok. Energy levels were fine, as of right now lol. give it till the end of the week and I might start to feel the after math. That’s ok I like feeling like that no matter how much I bitch that I hate it as its happening.

Its cardio today. Keeping the stepper on my cardio days I feel will really help this year, besides the power walking which will be done in my morning and afternoon sessions. I took it out last year and now thinking about it the stepper putts a lot of stress on your body because it is very intense, I want that.

Stepper: 1hr level 6
chair leg lifts: 4/20
cable side crunches: 4/20
traps????

liGymRatt

01-16-2008, 04:08 AM

liGymRatt

01-16-2008, 04:09 AM

Oh Baby, my back is shot. I was feeling every muscle in it as I was on the stepper, so nice. I am not complaining but typing with happiness. Now I have to continue with this on every body part.
The gym was packed this morning, are the New Year warriors coming now? Well the more to you all, I hope you continue your quest to a 5lb weight loss.
Tomorrow is arm day, I am so pumped for this. Muhahaha give it to me!

Today
Stepper: 1hr level 6
chair leg lifts: 4/20
cable side crunches: 4/20

No traps, they were way to shot to touch a weight. Just will have to weight till next week.

daYDreAmErX

01-16-2008, 04:10 AM

Baby dreamer on da way ? :p

LOL i dont think thats what she ment... or is it???? Bum, Bum, Bum!!!

:eek:

pu12en12g

01-16-2008, 02:28 PM

Oh Baby, my back is shot. I was feeling every muscle in it as I was on the stepper, so nice. I am not complaining but typing with happiness.

Nuttin but a middleweight peanut !!!111 :D

^^^^

FIXED :D

liGymRatt

01-17-2008, 01:30 AM

Drive
Direction
Desirer
Dedication
Devotion
This is only the D’s, still 25 letters to go
The Time Is Now, This Is The Day That Counts, Its Time To Grow

I am not here to complain, but yesterday was a day from hell. I would swear I was dreaming.

This is a new day, I have control and will choose how my day Turns. The need to focus my energy into my workouts is a must. I need to turn my training up a notch more, even if I may think it not possible. I know in the past I have trained so hard I would walkout of the gym shaking. Well is it that I have been training so long that my body can just take the beatings I give it now? No, there is no adaptation here! I must push forward and take what is mine.
1. Go heaver
2. Move faster
3. Strict form
4. Focus
Implementing this and implementing it now is extremely important.

My workouts have been great, but I need them to be remarkable. This will start now, no excuse.

Arm Day

Incline hammers: 4/6-8
Arm Blaster: 3/6-8 superset w/ reverse cable straight bar curls: 3/15
Preacher curls: 3/6-8 superset cable pushdowns: 3/6-8
Overhead ext: 3/6-8 superset w/ reverse cable pushdowns: 3/15
Benchdips: 4/6-8

TRISET; Seated dumbbell curls: 3/10, close grip bench: 3/10, rope forearm curls: 6/?

LETS DO THIS!
THE TIME IS NOW> THIS IS THE DAY THAT COUNTS> ITS TIME TO GROW!!

liGymRatt

01-17-2008, 01:32 AM

Nuttin but a lightweight peanut !!!111 :D

no no no No light weight...PT If i dont come in Middleweight this year, oh boy there is going to be trouble.

liGymRatt

01-17-2008, 01:33 AM

:eek:
??????? are you telling us something??:)

liGymRatt

01-17-2008, 01:33 PM

GIVE IT TO ME!
One of the best workouts I’ve had in a long time. I give it a straight up high five!
At times my arm, wrist, or grip would give out when I would go for that EXTRA. I love it. They say not to go to failure on more then one exercise, who are they? I must of went past failure on everything today, and will continue to do so here on in.

Incline hammers: 25/10/1, 35/6-8/3
Arm Blaster: 60/12/1, 70/10/1, 80/6-8/3 superset w/ reverse cable straight bar curls: 60/15/5
Preacher curls: 75/4-6 superset cable pushdowns: 150/8-10
Overhead ext: 85/8/3 superset w/ reverse cable pushdowns: 90/15
Benchdips: 45/12/1, 90/10/1, 135/8/2

TRISET; Seated dumbbell curls: 25/10/3, close grip bench: 135/8/3, rope forearm curls: 5/?/3

My arms are sore already. Very nicce

liGymRatt

01-18-2008, 01:04 AM

Seems I cant deny
Impossible to fight
Drive or sickness
Quest to perfection
I taste victory
The Time Is Now, This Is The Day That Counts, Its Time To GROW

Going to bed last night I could feel my arms begin to tighten up, that’s just what they did. Waking up to a sore body part is a fantastic feeling. That might sound weird to most, but sounds like accomplishment to me.
Its Friday, the day of cardio. Thinking ahead about 6 weeks, I will be doing 3hr of exercise a day on most days of the week. It puts a smile on my face to know the plan is implemented and in progress. Of course as I get closer to the comp I will be asking my self why I like betting the crap out of me. The answer is easy, I want it.
To prove natural bodybuilding is possible. To prove I can continue to do my thing while joggling life. To prove there are no excuses why not to do something.

Stepper: 1hr
Triset: V-ups 4/20, leglifts 4/20, toes to the ceiling 4/20

LETS DO THIS!
The Time Is Now, This Is The Day That Counts, Its Time To GROW!

liGymRatt

01-18-2008, 01:05 AM

Nuttin but a middleweight peanut !!!111 :D

^^^^

FIXED :D
"very nice" <----borat voice

pu12en12g

01-18-2008, 01:06 AM

LETS DO THIS!

The Time Is Now

This Is The Day That Counts

Its Time To GROW!

GFH TIME !!!

http://img169.imageshack.us/img169/3696/gfhtimeyx9.gif

liGymRatt

01-18-2008, 04:13 AM

I can say I officially can feel the cut in calories. When I stepped off the stepper I was hungry. My stomach was screaming for food. Lol I haven’t felt like that since I started to up my calories back in august. Anyway, cardio went and now I will hitting the pavement tomorrow morning with my very first day of morning cardio of the season. I originally was going to to it before my 5th meal but to keep my sleeping time regular changed my mined. The gym opens at 6am on Saturdays, so I will wake up same as always 2:45am and go for my power walk, time I get back and do my thing it will be time to go to the gym, 6am.

Stepper 1hr level 6
Triset: V-ups 4/20, leglifts 4/20, toes to the ceiling 4/20

liGymRatt

01-19-2008, 02:13 AM

Cold air entering the lungs
Deep breaths of darkness
Music blasting through the body
The pace is set
Sweat begins emerge
The Time Is Now, This Is The Day That Counts, Its Time To Grow

I really didn’t think hitting the pavement this morning would have put such a smile on my face. It felt great doing my half hour of morning cardio. I really wanted to go a full hour but contained myself, I do I have legs today.

Yes today is legs and I am ready to take on the Iron. I can feel the bar on my back as I type, the coldness of the bar in my hands griping it tightly. Going big today.

I know myself, going heavy works. Throwing in superset and dropset work.

I plan to destroy my legs today. To completely rip them apart. I don’t want to be able to walk tomorrow. That’s the plan.

Legs today:

Squats: 4/6-8
Legpress: 4/6-8
Legext: 3/6-8 superset w/ walking lunges: 3/10-12

Stiffleg deads: 4/8
One leg curls: 4/10

The Time Is Now, This Is The Day That Counts, Its Time To Grow

liGymRatt

01-19-2008, 05:50 AM

My plan was not to be able to walk tomorrow. Well I got a little ahead of my self, I don’t think I will be able to walk by the end of today.
The workout went fantastic, really pushed my self, going for every last rep.
Only one thing I am not happy with, my squat went down a bit. This is probably do to the fact I haven’t done them in about 2-3weeks. My form was off as well. Took them to the floor like always, but kept getting stuck in that one spot, you know what spot. But sure I will be back and stronger in a week or two.
Other then that the workout was great.

Squats: 135/10/2, 225/10/1, 275/6/3 w/ 1superset legpress(feet together) 270/15/1
Legpress: 540/15/1, 720/6-8/3
Legext: 150/10/3 superset w/ walking lunges: 50/22 steps/3

Stiffleg deads: 125/12/1, 225/8/3
One leg curls: 90/6/3

liGymRatt

01-20-2008, 03:15 AM

Bam!
Skin beginning to tighten
Muscles showing
Going deeper into isolation
Hard work paying off
The Time Is Now, This Is The Day That Counts, Its Time To Grow!

Well I ask for it. I said I didn’t want to walk. I planed on ripping apart my legs. Now I feel pain with every step, reminding my I have a lower half. Most people hate being sore, I love it. What a workout.

Weighed in today, 192lbs. very good, the scale has begun to move in the right direction.
Not touching a thing with my calories this week, but I will continue to add a half hour of morning cardio each week. This should help with the momentum. Will weigh in again on Thursday, if it hasn’t moved then Friday morning I will be hitting the pavement.

I plan on picking up a treadmill today. Someone was selling a used one on line, feel it would help out on the rainy days and on that sec session of cardio in a month or two.

My business cards came in the mail yesterday. Looks damn good! There very simple, all they have on there is my name and contact info. Nothing fancy.

Lets see how the shoulder feels today.

Chest and shoulders
Incline bench: 4/10
Dumbbell flat press: 3/8 superset w/ machine fly: 3/12
Decline bench: 3/6-8 superset w/ pushups (flat,incline,decline): 3/failure on each

Rear cable fly: 4/8 superset w/ front cable raises: 4/8
Behind back side cable raises: 4/8
Dumbbell press: 4/8

BRING IT!
The Time Is Now, This Is The Day That Counts, Its Time To Grow!

liGymRatt

01-20-2008, 06:52 AM

I love doing sets to failure. To the point where you cant even move the weight an inch.
This is how it was today, with every set and every last rep.
I didn’t have a good sweat going, kind of weird.
My shoulders started to pinch on the shoulder press so I went a little light and no rest between sets.
Got my cheat meal today and off tomorrow. Piece

Chest and shoulders
Incline bench: 135/12/1, 185/10/1, 225/4-6/4 w/ 1dropset 135/8
Dumbbell flat press: 75’s/8/3 superset w/ machine fly: 90/12
Decline bench: 185/10/1, 235/3/3 superset w/ pushups (flat,incline,decline): 3/failure on each

Rear cable fly: 40/8/3 superset w/ front cable raises: 60/10/3
Behind back side cable raises: 30’s/8/4
Dumbbell press: 25’s/10/3 superset with jurk and press 45/8/3

BRING IT!
The Time Is Now, This Is The Day That Counts, Its Time To Grow!

liGymRatt

01-21-2008, 05:08 AM

OFF DAY!
Man am I achy, both my upper and lower body is shot right now.
The cheat meal yesterday was great. Went to a seafood restaurant with the fam. Had 3 oysters on the half shell, a 5-6oz piece of broiled Maui Maui with mixed vegetables and a salad. That was the first time ever having oysters, they were damn good.

Tomorrow is back day, it will be nutts!

liGymRatt

01-22-2008, 01:16 AM

It needs to start somewhere
Building up from nothing
The Foundation
Inserting the first rivet
Master piece in progress
Detail begins to emerge
The Time Is Now, This Is The Day That Counts, Its Time To Grow

The beginning of a new week is at hand. Setting the pace now will reflect the rest of the days to come. Turning it up a notch once again is an obligation.

I have not posted any new videos or pictures in a why?ll. Though I have been making progress I do not feel comfortable right now to show where am at. Nobody likes looking at them self at 50%. It is time to show something, so I will try to force my self to shot something this week.

Adding a half hour of cardio on Wednesday, morning session. I have a feeling the weight loss has stopped for this week, just can feel it. Come Saturday I know the scale is going to remain the same. Will have to push my self past human limits this week then.

BackDay:

T-bar row: 4/6-8
High cable rows:4/8-10
Low cable underhand rows: 3/6 superset w/ pull-ups: 3/10
One arm hammer strength rows: 4/8
Deads: 4/6-8

Barbell shrugs: 4/10
Machine shrugs: 4/10

Heres to IT!
Bring IT!
The Time Is Now, This Is The Day That Counts, Its Time To Grow

liGymRatt

01-22-2008, 02:21 PM

Yeah baby! The week has started with an excellent note.
Back day was nuts. Had a great pump going in my back through out the entire workout.
Doing dead lifts last made me dead. On my last two sets I was so tired, I lost my grip on the 8 rep of the 3rd set and couldn’t get my last set. Its ok, I know I went for it all and spilled my guts on this training session. I also didn’t use any straps until I got to deads.

BackDay:

T-bar row: 45/10/2, 90/10/1, 135/10/3
High cable rows: 190/8/3, 210/6/1
Low cable underhand rows: 100/15/1, 150/12/1, 190/10/2 superset w/ pull-ups: -/?/4
One arm hammer strength rows: 90’s/8/4
Deads: 225/10/1, 315/10/1, 365/8/1, 415/didn’t get w/ dropset 315/8/1, 225/12/1, 135/15/1(sumo)

Barbell shrugs: 225/10/4
Machine shrugs: 225/10/4

liGymRatt

01-23-2008, 01:31 AM

Silence of cold air
The sound of a heart
Straps tight on the wrist
Blood cut off to hands
Dripping in sweat
One more to go
The Time Is Now, This Is T he Day That Counts, Its Time To Grow

Music: Darude-sandstorm
What a song, and an excellent beat to wake up to.

My back is sore. Not as much as last week, but the day has just began.

I will be adding cardio tomorrow morning. I know and feel that I will be the same this week for weight. This will be my second session of morning cardio of the season.
Right now I am enjoying this session, it clears my mind and is almost therapeutic.

This is my second week of Blue-up and I feel its going ok. I am not really sure exactly what I should be feeling at this point. I do have increased energy levels at the gym. I also feel an increased pump during my work outs and increased focus. Is this from my diet and the fact I have a show in sight? Not sure, could or could not be. Has my strength increased? Not sure, I think it’s too early to tell yet. I think I need to lean down a little more too really tell what’s going on. If I don’t feel a significant change by week four I will be upping the dosage to a serving in the morning before the gym and a serving mid day some time, probably 1 hr before my second to last meal.

I am so pumped about the Arnold this year! Last year was a blast. But I feel its going to be 10X better do to the fact it is the 20th anniversary.
This is a great opportunity to get my name out there. Some how but not sure how, I will be known! Lol it my not be that day but one day. The wheels in my head are turning, my father told me not to do anything stupid at the Arnold, lol I would never! But if I feel tight that day I sure as hell am not going to flinch if the opportunity comes to Pose! So keep your eyes open, I plan on being tight before that weekend.

I just received a flyer in the mail of a show in Boston. This is about a 3-4hr drive from my house. Lol never know. The show is May 4 I believe.

Cardio today!
Stepper: 1hr level 6
Machine crunches: 4/12
Decline situps: 4/12 superset with tables: 4/?

Unbroken Soldier

01-23-2008, 05:18 PM

This is usually the time of the week i stop by... Leg day brutal as usual. I even super-setted with back exercises. Lat extension, barbell row and dumbell rows

Today was leg presses, leg curls, leg extensions, barbell lunges and last but not least squats which were a doozy. I started with 225 10 times to warm up, 275 10 times, 310 10 times and finish off with 350 8 times. I felt good racking the weight and as soon as i did i nearly fell to the ground lol. I was done like dinner as i often like to say. I couldnt even do my post workout walk on the tread man i just was ready to go. Im still walking funny and i finished a quarter to six. o and my weight is down to 212. The journey continues.

liGymRatt

01-24-2008, 01:42 AM

liGymRatt

01-24-2008, 01:47 AM

The sun will shine
Cardio done
Gym is next
Focus is a must
Condition is everything
I will shine soon

My back is definitely feeling great today. Tuesday’s workout was a good one for sure. Now to keep the ball rolling. I did the 30min of cardio this morning like I said. I would optimally I would like to do the cardio midday some time but time is not on my side. But I got to say morning cardio gets me going, I get a high from it. For those who do morning cardio know what I’m talking about. Now just have to see what I weigh in at on Sunday.

I love this time of year, the fact I have a schedule really makes me happy. For the people who have followed my journals before know I am very schedule oriented, and must have some type of order in my day or what ever am involved in.

Today is arm day, MUHahahahaha! Give it to me! this is going to be one intense training session. Going to blast the crap out of my bi’s and tri’s! I beleve last week I started off with bi’s, so this week I will begin with tri’s. Swithing it up is a good thing.

*** I will be shooting some video on Sunday!****
this will be good motivation, plus you get to see the difference between 191 lbs when I’m trying to put size on and what 191lbs looks like when I’m leaning down. its crazy how you could be the same weight but you look different. Will I look good? I don’t know, but I know watching the video I probably will not be happy of what I look like, that’s just how it is. Sickness? Infection? Contamination? Maybe, but I tell you this, what ever you want to cal it drives me to continue to improve on ME! my question is how long will this be for? Ever? Probably. Its in my blood, its in OUR blood. Why else do we do what we do? This is something that you just don’t pick up from someone. This drive is something that inside US! Dormant, but once the Iron Found us it was awakened.

Arm Day:

Dumbbell kickbacks: 4/10
Bench cable ext: 3/10 superset w/ bench Dips: 3/10
Barbell curls: 3/8 superset w/ Cable pushdowns: 3/8
Concentrations curls: 3/8 superset/ high cable curls: 3/8
Preacher curls: 4/10

Triset: reverse pushdowns 2/6, incline curls 2/6, behind back forearms 2/6

BRING IT!
LETS DO THIS!
The Time Is Now, This Is The Day That Counts, Its Time To Grow!

liGymRatt

01-24-2008, 02:04 PM

Wow, I got in the gym a couple of min late, the morning cardio put me a little behind of schedule. But the workout was SICK! I was moving, the intensity was ridicules. My arms are sore right now and the day is not over. Tomorrow I know there going to be pulsating.

Arm Day:

Dumbbell kickbacks: 20/15/2, 25/12/1, 35/8/3
Bench cable ext: 90/10/4 superset w/ bench Dips: 45/15/1, 90/12/1, 135/8/1, 180/5/1 w/ 1 dropset -/10
Barbell curls: 45/15/1, 65/10/2 superset w/ Cable pushdowns: 150/10/1, 190/6/2
Concentrations curls: 25/10/3 superset/ high cable curls: 30’s/10/3
Preacher curls: 50/6/4

Triset: reverse pushdowns 100/10/2, incline curls 25/10/2, behind back forearms 90/10/2

liGymRatt

01-25-2008, 01:33 AM

Energy through the veins
Power eliminating the body
Chilling supremacy in the muscles
Uncontrollable strength
Focusing on the purpose
The Time Is Now, This Is The Day That Counts, Its Time To Grow

Sore? Well, my tri?s are exstreamly sore and I?m not sure if that?s why my bi?s don?t feel as much. it can also be the fact that I did train tri?s first yesterday and kicked the crap out of them. My bi?s have always been harder to hit. This is why I try to train them first, but need to change it up.

Today is cardio. like I said, I will continue to keep the high intensity stepper in the mix as long as I can this year. I feel this will aid in keeping the size in my legs. Power walking I will do in my morning seasons and afternoon cardio once they start.

Its official, I own WWW.MarkAnthonyNutrition.Com. There is currently nothing on the page. This web site will be dedicated to starting up my private training and nutrition business, which probably will not be up and going till after May when I have taken my Dietitian exam.
The other web site that my boy is putting together is still in the works. This will be separate from my nutrition website. This one will be more geared toward bodybuilding.

Will off to the gym!
Stepper: 1hr level 6
Dumbbell side crunches: 4/12
Leg lifts: 4/25

pu12en12g

01-25-2008, 02:57 AM

Its official, I own WWW.MarkAnthonyNutrition.Com. There is currently nothing on the page. This web site will be dedicated to starting up my private training and nutrition business, which probably will not be up and going till after May when I have taken my Dietitian exam.
The other web site that my boy is putting together is still in the works. This will be separate from my nutrition website. This one will be more geared toward bodybuilding.

Shweet !! :cool:

bigman30685

01-25-2008, 05:54 AM

Congratulations on the new site...best of luck. When do you take your exam?? How's is that Gold Finish treating ya??

liGymRatt

01-26-2008, 02:39 AM

Blood pumping
Mind is silent
Energy focused
Now its time
This is it
Lets Do This

Leg Day!!!!!!!
Oh boy, here we go. Now we?re cooking with heat.
This is going to be a fantastic workout. Tomorrow is weigh in, I get to have a cheat meal and will be shooting so video for you all to see. I am pumped to get this day going.

I got to say my bi?s ended up being sore to day. I guess I did beat them up well. I woke up and was like, Mmmm this feels nice.

Anyway, was taking a look at my meal plan, I know tomorrow there will be changes that need to be made, and have decided what I?m going to do. Reducing it by 5% like always, this will be removed through protein and carbohydrates. I got the ratio right on the head too, 30%PRO/55%CHO/25%FAT. This drop will definitely tighten me up. I haven?t removed my fat free cheese and milk yet. I plan on keeping this in for a good two more weeks or longer, I don?t know yet. There is a lot of sodium coming from the cheese and the milk definitely blots me up, I can see it when I wake up since I add it in back in October. But we all know how important Calcium is with muscle and weight loss, that?s why I?m trying to keep it in as long as possible.

Leg day:
One leg ext: 4/10
Leg on bench lunges: 4/10
Squats: 4/6
One leg curls: 4/12
Dumbbell stiff legs: 4/4-6

Lets Do This!
Bring It!
The Time Is Now, This Is The Day That Counts, Its Time To Grow!

liGymRatt

01-26-2008, 02:41 AM

Congratulations on the new site...best of luck. When do you take your exam?? How's is that Gold Finish treating ya??
hey thanks Pat!.... havent started the Golden finish yet.. i still have protein and Carb powder opened, dont want to waste that.. will be starting it up soon though!

Hows things with you? weight? training?

liGymRatt

01-26-2008, 02:45 AM

Shweet !! :cool:
PTTTTTTTTTTT!!!!!!!!!! THE ARNOLD IS SOON!!!!!!!!!!
AND I HAVE THINGS TO ASK YOU!!!!!!!!!!!!!!!!!

pu12en12g

01-26-2008, 03:08 AM

.... havent started the Golden finish yet..

Well.... get to it !!! :D

I'm craving some right now :cool:

liGymRatt

01-26-2008, 06:01 AM

Pain, lots of pain, that?s what I will be in tomorrow. My legs are burning right now. the focus on the muscle to day was out of this world. Some days your on and some days our really on, that was today. Driving to the gym I was really drained, was on my feet all of yesterday. After cardio this morning I could feel that it was going to be one tough workout, it was, but a damn good one. After a couple of warm up sets I was already getting a pump in my quads and the intensity just increased after that.

So coming to the end of my second week of BLUE UP by controlled labs. The beginning of this week I was undecided weather I was feeling it or not, but this week the workout have really been intense, so I think it has finally kicked in and I still have 6 more weeks, LOOK OUT! Very nice.

Leg day:
Leg ext warmup: 50/15/2, 150/12/1
One leg ext: 90/10/4
Leg on bench dumbbell lunges: 10?s/15/1, 25?s/15/3
Squats: 135/12/1, 225/10/2, 315/6/1 w/ superset legpress: 270/15/1 (wide), 270/10/1 (feet together no break)
One leg curls: 90/8/4
Dumbbell stiff legs: 90?s/10/1, 110?s/6/3

Lets Do This!
Bring It!
The Time Is Now, This Is The Day That Counts, Its Time To Grow!

bigman30685

01-26-2008, 08:51 AM

weight training is going very well, the PW, WF, and WB are doing pretty well for me so far...picked up another 10 lbs or so. I plan on putting some new picks up later today after I shave my upper body (chest).

liGymRatt

01-27-2008, 03:10 AM

Pain wakens the soul
Fueling the fire within
Each day dominating another
Perfection is mine
Grasping what is in sight
The Time Is Now, This is The Day That Counts, Its Time To Grow!

Waking up this morning was ridicules. I don’t think there is a muscle in my body right now that is not sore. I kid not, I am stiff as hell. Lol YEAH BABY! …..
I don’t sit much during the day, always on my feet. Last night about an 2hr before I went to bed I watched a movie, GOOD LUCK CHUCK, oh my god that was the funniest movie ever. Anyway, I got up at some time during the movie and I could hardly walk, I knew right there this morning would be interesting. I am telling you this, tomorrow is going to be even worse, lol.

Ok ok ok Ok! Weighed in …. drums please!......... 191lbs!
I expected to weigh in at this, but was hoping to be 190….. this is good considering I didn’t change my eating last week and just added in a half hour of morning cardio.

Well, I will be doing the same thing this week. I would really like to reduce my calories but the scale did move and I don’t want to rush it. If I rush then my workouts will be affected, that’s not what I want.

Chest, shoulders and some video. That’s the plan for today. I have my cam all ready, sitting right next to me. How do I look? I don’t know, of course I still feel heavy right now, but I said I would post it and I will… but this is good and will only fuel me to go harder. I should have it up by the end of today or tomorrow morning early. So stick around and find out!

Chest and shoulders

Hammer strength incline: 4/8
Decline press: 3/8 superset superset w/ bench: 3/10-12
Cable fly: 3/10 superset w/ dips: 3/?

Dumbbell fount raise: 4/6
Machine rear fly: 3/10 superset w/ machine side raise: 3/10
Dumbbell shoulder press: 4/10

BRING IT!
LETS DO THIS!
The Time Is Now, This is The Day That Counts, Its Time To Grow!

liGymRatt

01-27-2008, 03:11 AM

nice! its a great combo you got going! i just shaved my self! lol

will be cheaking the pics....

liGymRatt

01-27-2008, 06:40 AM

Oh man my upper body is going to be shot by the end of the day :)
From the very first set I felt every fiber in my chest stretching. Had a great pump going by the end of the first exercise, by the end of my last chest exercise I was done. Shoulders went damn well too. My shoulder was pinching a little but only on presses, like always. So when doing shoulder presses stayed light and just focused on every squeeze possible.

So the video, it sucks.. lol no it doesn’t but there was a lot of people in the gym today so a lot got in the shot. I feel I looked very flat. Not my best… I know I always say that, but that’s how I feel… I will be posting it later to day or tomorrow morning after I have loaded it in my slow as* computer.

The workout:
Chest and shoulders

Hammer strength incline: 90/15/2, 140/12/1, 190/12/1, 240/6/4 w/ 1 dropset 90/12/1
Decline press: 185/10/3 superset w/ bench: 135/10/3
Cable fly: 40/15/3 superset w/ dips: -/?/3

Dumbbell fount raise: 45/10/1, 50/8/3
Machine rear fly: 100/10/3 superset w/ machine side raise: 70/8/3
Dumbbell shoulder press: 35/10/4

liGymRatt

01-28-2008, 05:53 AM

Well the new video is up and running… my upper body has started to lean out, the lower part has definitely not.
My legs will not show till I get below 188lbs, this also my favorite weight to be at. I feel strong and am lean at 188lbs..

My shoulders are shot today, along with the rest of my poor body lol.
This is my day off from the gym and I am going to try to get a nap in after typing this up.

My cheat meal last night was fantastic. Got sushi Mmmmmmmm…. So good, I had 2 pieces of yellow tail, 2 pieces fatty salmon, 1 piece fluke, 1 piece strip bass, salad with ginger dressing ( so addictive) and meso soup…. Definitely needed it.

I did loss a pound yesterday, so I will not change my calories, even though I would love to bring them down but don’t want to rush it… I will be adding 30min of cardio tomorrow morning to keep the scale moving..

Back day tomorrow! See you then.

bigman30685

01-28-2008, 05:49 PM

I would have gone for a nice chicago style pizza...SOOOO amazing on cheat day.

liGymRatt

01-29-2008, 01:45 AM

Life without dreams,
Dreams without inspiration,
Inspiration without dedication,
Dedication without goals,
I would have nothing??..
The Time Is Now, This Is The Day That Counts, Its Time To Grow.

A new week, Lets begin with an explosive Workout! Did my cardio this morning for a half hour out side, power walking. Set my alarm a little earlier then normal, usually set it for 2:25am when I have cardio, but set it for 2:10am by mistake. I liked it a little better though, I wasn?t in a rush to get out the door?. But I did get 20 min less of sleep?

So I was taking a look at my meal plan yesterday and realized my numbers are off on some things? this isn?t the end of the world but glad I caught it now rather then a month from now? what this means is my total calories are probably higher then what I have them down as. It also may mean that my ratios are off? how much? not sure, I need to recalculate it and make adjustments as needed before I cut them again? damn it. It pisses me off to know that I missed this? I always check this when I start to lean down, I missed it this time, don?t know why?. >:O ----- Mad Face!

Anyway I will be posting the new one and the old one so you can see what is going on, probably by the end of the day?.

Was also checing out my video last night?. Really not happy how I look? its time to really adjust my calories? first I will correct them and see what happens, but I think I definitely need to cut out my dairy..

Back day:

Cable rows: 4/8
Deads: 4/8
Pulldowns (wide as hell): 3/8 superset w/ behind head pulldowns: 3/10 (depending how my shoulder feels)
Hammer strength low rows: 4/6-8
Stiff arm push downs: 4/10 superset with barbell shrugs: 4/10
Incline dumbbell shrugs (chest on bench): 4/10

BRRRRRIIINNNGGG IT!
LET?S DO THIS!
The Time Is Now, This Is The Day That Counts, Its Time To Grow

liGymRatt

01-29-2008, 01:48 AM

I would have gone for a nice chicago style pizza...SOOOO amazing on cheat day.
lol your right my man!!! i dont know if we have any of that here near me... but i would put money on it that it would probably put me over the edge, i would loss my mind and continue to eat..not a good thing.. somthing with pizzza that sets me off, i would really need to have a mind set before i went for it... and that would have to be my last meal, i would need to go straight to bed!

matt72178

01-29-2008, 02:57 AM

Unbroken Soldier

01-29-2008, 02:21 PM

liGymRatt

01-29-2008, 03:45 PM

Hi Mark,
This is my first day to take the White Flood, I take the WF with my breakfast shake (an hour before training)
1) 1 cup oats
2) 1 medium size banana
3) 1 scoop Purple Wraath
4) 1 scoop White Flood
5) 5 grams creatine
6) 1 scoop whey

And I also take half scoop WF and half scoop PW post workout.
1) 1/2 cup oats
2) 1 medium size banana
3) 1/2 scoop PW
4) 1/2 scoop WF
5) 50 grams dextrose
6) 5 grams creatine
7) 1.5 scoop whey

Am I taking the WF correctly? Or I should put it in another bottle of water and drink it right before the workout?

And do I need to take the WF on the days I don't train?

Thanks~
Hey i'm glad to hear you have picked some great supplements!!! nice stack!

if i could suggest something, i would say to drink your pre shake 1-2hr before the gym and start drinking 1-2scoops WF 1/2hr before the gym.

the PW you can drink during your workout.

you really want to be drinking them on a empty stomach. this will inhance the absorption and affect of both.

liGymRatt

01-29-2008, 03:47 PM

This is once again my check in day... LEGS

One legged leg presses( 4/10 115-155)

Leg extensions(3/failure 85)

Leg curls(3/ failure ???)

Squats(4/10 225, 310, 360 360)

Walk on treadmill: Max incline (15% for 20 mins)

Squats wore me out big time. Will update weight at end of the week (had a cheat this weekend)
OOOHHHH SNAP!!! nice bro! great leg day!! really nice!
but i know you can go heavier then 85lbs on leg ext!!! your doing 360 on squats!!!

liGymRatt

01-29-2008, 03:58 PM

Today?s workout was Nasty! Oh yeah, it was a workout that makes you feel terribly exhausted 2 hrs later when your coming down from it. I just got to my internship and it hit me, I felt like I so could of fell asleep anywhere.
I started out with cable rows, the bar I was using was not your typical v-bar. I am not sur what it was but it looked like it was going to feel good. Well, I put the baby on and I was getting such a good squeeze and stretch I didn?t want to stop using it!
Anyway, the workout was sick, and the pump I had was sick, and the intensity was sick, and the sweat I had going was sick, and did I mention the workout was sick? Lol

It was a ridicules way to start the week off!

Cable rows: 110/15/2, 160/12/1, 195/10/1, 210/8/3, 255/4/1
Deads: 225/10/1, 315/10/1, 405/4/2, 455/hold to failure, negative/1 w/ dropsets no break 315/6/1, 225/12/1, 135/15/1(sumo)
Pulldowns (wide as hell): 195/4-6/3 superset w/ behind head pulldowns: 110/12/3
Hammer strength one arm low rows: 70's/10/4
Stiff arm push downs: 90/6/3 superset with barbell shrugs: 225/10/3
Incline dumbbell shrugs (chest on bench): 45/10/4

also below you will find the revised meal plan with the calories fixed:)

Unbroken Soldier

01-29-2008, 07:44 PM

Yea I dont know how either sometimes lol. I was higher than this in the summer which is when i really started doing squats for the first time seriously in my life. I was never really big at my biggest and best shape i weighed in the 190's. Im just going to work my way back up and surpass everything slowly but surely. Lol @ the leg extensions i can do more but i just concentrate them and keep form.

liGymRatt

01-30-2008, 01:40 AM

The sound of silence
A chill over your body
The warmth deep in side
Settling down from intensity
The work has just begun
The Time Is Now, This Is The Day That Counts, Its Time To Grow

My back feels so nice today……

OH!!! Bob Sinclar f/ Steven Edwards: Together
This is a song that just started playing. I love this song, it is one of my all time fav.

Lol anyway (weirdo), today is cardio and abs, will see if I do some calves. If anyone has noticed or not, I don’t train calves much. this is not because I don’t feel they dont need to be trained, cause they def do. But I have arch problems, my feet are always hurting. When I train calves it tends to inflame them and they swell up, its very pain full. I don’t pay much attention to it, if I did I would have to be off my feet. This will not happen, cant happen.
I use to train calves like an animal, love training them. I’m talking racking the standing calf machine with 5-6 plates on it. Yeah my friend and I use to rip it up! But now doing 300lbs kills my arches. Doesn’t bother me doing anything else just calves… So I tend to be very careful with them, no need to take me out of training for a week to have one great calf day.

This is not me complaining! You will know it when I do, just stating the facts.

Stepper: 1hr level 6
Roman chair: 3/25 superset w/ calf raises 3/15
Crunches: 4/25

pu12en12g

01-30-2008, 07:08 PM

Today?s workout was Nasty! Oh yeah, it was a workout that makes you feel terribly exhausted 2 hrs later when your coming down from it.

Gotta love it !

liGymRatt

01-31-2008, 01:26 AM

Vision
A mental picture or dream
The force that drives
Grasping and delegating direction
Continuous strength, power, influence
The Time Is Now, This Is The Day That Counts, Its Time To Grow

I was completely drained yesterday. I felt like the gas tank had hit empty and I was not moving. The cardio went great, but as soon as I got in my car, heading home, I was done. Every step of the day felt like a ton. I hit the couch after my internship and was out like a light. Feel better today, morning cardio went smooth. I will not allow a trip up in todays workout, oh no. Its arm day baby! and its going to be a crazy one.

The april show, I believe is on the 12th, I don?t think middle weight is reachable. Not saying that I?m not going to go for it, but I have about 11weeks on Saturday, this would mean I would HAVE to loss 2lbs a week. So I might end up in light heavy again, just for that show, then I will have another month later to just cruse.

The wokout

Incline curls: 4/8
High cable curls: 4/8
Straight bar cable curls: 3/8 superset w/ Straight bar cable pushdowns: 3/8
Skull crushers: 4/8
Reverse grip push downs: 4/8 superset w/ rope forearm curls: 4/?

Triset: reverse grip preacher curls 2/10, overhead ext 2/10, rope forearm curls 2/?

BRING IT!
LETS DO THIS!
The Time Is Now, This Is The Day That Counts, Its Time To Grow!

liGymRatt

01-31-2008, 01:27 AM

liGymRatt

01-31-2008, 01:29 AM

Gotta love it !
and i love Controlled labs!!!!!!!!!!! lol... no homo.

liGymRatt

01-31-2008, 02:21 PM

Oh baby Oh Baby oh Baby! the workout was 10 fold today!! great workout!
Now to take on legs, chest and shoulders! then i can call it a great week!

i didnt let how i felt yesterday effect my workout today, thats for sure!
i was going so hard that the time i got to my car i could hardly grab the wheel. now thats to failure.
the only thing was i forgot to bring my forearm bar, so i did behind the back curls, not the same. if i had that bar the workout woud of been 12fold! lol

The wokout

Incline curls: 20's/12/2, 35/6/4
High cable curls: 30/15/1, 40's/10/3
Straight bar cable curls: 120/8/3 superset w/ Straight bar cable pushdowns: 190/6/3
Skull crushers: 75/6/4
Reverse grip push downs: 90/12/3 superset w/ seated cable overhead rope ext: 80/8/3

Triset: reverse grip preacher curls 60/10/2, ez bar pushdowns 150/15/2, Behind back rist curls 90/?/2

bigman30685

01-31-2008, 07:07 PM

Hey Mark!! Quick story for ya. My department sent me to school, some traffic investigation class. Anyways, I just enter the classroom and the students are either working for the department or they are aspiring law enforcement officials. I overheard the two guys next to me talking about hittin the gym so on and so forth. The guy next to me was a pretty massive guy all ripped up, but they start bringing up how much their next cycle is going to cost them. I got SOOOO upset, but I bit my tongue and kept my mouth shut. He was saying how he jumped 30 lbs on a cycle and has done two of them so far. Part of me is jealous but I wouldn't ever go that route because it is illegal. The reason why I got so mad is because I have put in SO much time and effort and it has taken me years to get to where I am today. My final thought is this. I give ALL natural bodybuilders like yourself Mark SO much credit for all the time and effort you put into the sport without lowering yourself to do anabolic steroids. You are not only an inspiration to me but to a lot of others on this forum. Your dedication speaks for itself and I hope you are proud for what you have acheived so far in your quest. Thank you for all the advice you have given me. Hope to see you at the Arnold next month.

liGymRatt

02-01-2008, 01:17 AM

wow pat, thank you so much... you just gave me a chill...
i know how you feel about the two guys.. it is a combanation of anger and being jealous..
people like us do work very hard, everyday. it takes years for what we have got compaired to what they can get in months.. it makes my head spin...
BUT THIS IS WHY WE DO WHAT WE DO!!!!! THE HARD WORK IS WHAT DRIVES US! NO SHORT CUTS! NO EASY BOTTONS! JUST SWEAT< HEART<IRON!!!!!
DONT LET THESE TWO MAKE YOU THINK ANYDIFFRENT ABOUT WHAT YOU DO EXEPT BEING PROUD OF YOURSELF AND WHAT YOU HAVE ACHEVED!

liGymRatt

02-01-2008, 01:18 AM

Listen to your heart
Truth speaks within
Consent into desire
This is what I came for
The Time Is Now, This Is The Day That Counts, Its Time To Grow

Soreness is a fine thing to feel. I get so excited to feel my bi’s sore. This has always been a problem when I started training, I could never get my bi’s sore, always felt they could be trained harder. That’s not the case now, it comes down not to “more” but how “smart” I make the workout and the concentration I put into them. I think this goes for any muscle, but it seems it was hard to find that focus on the bi’s do to its very easy to just throw weight around with them.

Tomorrow is legs and there already in pain. This is it, from here on in they stay sore 24hr do to all the cardio. It’s a weird feeling having them sore all the time lol. Is this a good thing or bad? Lol not sure, but it does help me to flex them as I walk, stand, sit or when ever I get a chance.

Cardio today, and its going to knock me for a loop, I know it already. I will be keeping this high intensity stepper this year as long as possible. I normally take it out and power walk like crazy, which I will still be doing, just not on my “cardio” days. My cardio days are twice a week for one 1hr. Then there is the morning cardio and afternoon cardio(that’s the killer) which is power walking. Only have 4 days of morning cardio right now for 30min each. Soon it will be 6-7days for one hr and afternoon cardio 6-7days for one hour, plus my 4days of weights and 2 days of stepper. HOLY SHI*!!!! Lol it looks like this about 1-2 weeks out from the comp.

CARDIO!!!!!!!!

ps. great story Pat, you just got me pumped for cardio!

bigman30685

02-01-2008, 05:49 AM

liGymRatt

02-02-2008, 02:15 AM

Anticipation stimulating my soul
Emptiness no where in sight
Fidgeting to shine
Stepping up on stage
Hot lights hitting your cold skin
Sweat begins to emerge
The Time Is Now, This Is The Day That Counts, Its Time To Grow

I am itching to get on that stage now. I?m no where close to being ready too, lol. but I can feel that high you get when your on that stage, feet on that wood floor. NOTHING LIKE IT.

It?s amazing what we sacrifice in order to be our best for 10min or less. It crazy what we put into this one day that we train hours and hours on end for. Its Nuts when you calculate all the calories burned and energy used to hatch a body unimaginable to most.
This is a True Sport, Bodybuilding is on a planet of its own. There is nothing, nothing that comes close to the dedication that?s put into the preparation for that one day. We live the life 24hr/day 356/days out of the year. Yeah we have our bad days, ?off? seasons or ?off? days, but even then we are still in training mode. What sport can say that? Nothing. And what makes it even more ridiculous is there is no team, no real coach, no body but you. The only one you let down is your self, the only one setting your alarm for absurd hours of the morning to do cardio or hit the weights is you, to train so hard making you sick to your stomach, this is devotion.

Its leg day and I?m scared of what?s to come. I can feel it inside me now, that feeling of satisfaction of betting the crap out of my legs. Lol. oh I am ready for it. I have my feet set for the hit. My body is tense anticipating the hit which is to come. Oh baby!

Legs
Leg press: 4/6
Hack squats: 4/6
Barbell lunges: 3/24steps
Lying leg curls: 4/10
Stifflegs: 4/6

I laugh at the torture of what is to come.
Bring it!
LETS DO IT!
The Time Is Now, This Is The Day That Counts, Its Time To Grow

liGymRatt

02-02-2008, 02:16 AM

Amen to that one brother! Definitely ready for Chest and Shoulders!!

I should have told you that one on arm day...you would have been curling 60's!!
lol yeah and then would of prob riped my Bi right off the bone!

liGymRatt

02-02-2008, 05:40 AM

At about mid point through leg press I think my legs went numb. I?m not even playing, I was in auto-drive past the third set. This was one crazy intense leg workout. I just kept trucking through the whole thing. I was going heavy with every set. My legs are definitely going to be screaming tomorrow.

Legday:
Leg press: 270/12/1, 450/12/1, 720/8/2, 810/6/2 w/ 1 superset hacksquats: 180/12/1
Hack squats: 360/4/3 w/ 1 dropset 180/12/1
Barbell lunges: 95/12on each leg/3
Lying leg curls: 150/6/4
Stifflegs: 135/10/1, 225/10/1, 315/4 w/ 1 dropset 225/6/1

TOMORROW IS CHEST AND SHOULDERs!!!!!!!!! Plus I get a cheat meal:)

pu12en12g

02-02-2008, 06:57 AM

.... I was in auto-drive past the third set. This was one crazy intense leg workout. I just kept trucking through the whole thing. I was going heavy with every set. My legs are definitely going to be screaming tomorrow.

Hell yea !!!

Unbroken Soldier

02-02-2008, 09:50 AM

Im down to 210 now. Its only a couple pounds from last week but i know that losing weight slowly is how i maintain muscle. I feel much leaner being it was only two pounds!

liGymRatt

02-03-2008, 03:01 AM

Dry and cracked
Hard as leather
Years of griping
Proud of there strength
Nothing without them
It’s because of these hands your on stage
Thank you

I weighed in first thing this morning, and just as planed the scale showed 190lbs, a number I am proud of. The weight is coming off very smooth and I haven’t touched a calorie in about 3 weeks. One pound a week to most my not sound like a lot. But I ask you this, have you ever seen a pound of meat in the super market? Yeah, that’s a lot. Sure I could probably cut some calories and drop more then that in a week easily. I can tell you that I am positive that would came with loss of muscle and concentration as well. If the weight is coming off, even if it’s a pound, I refuse to touch a thing. I refuse to sacrifice hard earned muscle that I put so much time, blood, guts, and pain for. Of course I absolutely want to make middle weight this year, more then anything, and I will. I might not make it for the first show in April, most definitely not, but that show is more to keep me on track for the May show. The May show was the one I said I was definitely going to do, so that’s the one I plan on coming in looking my best. I am not going to kill my self to drop 15-20lbs by April 12th, no way. I want to come in to the May show nice and easy, coming in relaxed with no stress and no regrets. So I will continue to do what I have been, adding 30min of cardio this week to my morning, Wednesday, and not touching my calories….Damn it…. At the pass I’m at my weight will be about 180-179lbs for the april show. Damn Damn Damn it… yeah it pisses me off knowing I will not be under 176….. yeah it pisses me off knowing I will not be at my best stepping up on that stage…. Yeah it pisses me off knowing that I have no chance in hell stepping up next to meatheads who will be bigger then me and now will also be dryer then me…. AHHHHHHHHHHHHHHHH!!!!!!!!!
The Time Is Now, This Is The Day That Counts, Its Time To GROW!!!!!!!!!!

Chest and Shoulders

Flat dumbbell press: 4/6
Incline barbell press: 4/6
Kneeling Low cable flys: 3/10 superset w/ dips
Barbell shoulder press (behind head): 4/6
Standing dumbbell side raises: 3/6 superset w/ barbell shoulder press(infront): 3/6
Rear dumbbell flys: 3/10 superset w/ standing dumbbell side raises: 3/10

BRING IT!
LETS DO IT!
THE TIME IS NOW> THIS IS THE DAY THAT COUNTS> ITS TIME TO GROW!!!!!

liGymRatt

02-03-2008, 03:04 AM

Im down to 210 now. Its only a couple pounds from last week but i know that losing weight slowly is how i maintain muscle. I feel much leaner being it was only two pounds!
DO IT UP BABY!!!!!!!!! SLOW AND STEADY!!!!!

liGymRatt

02-03-2008, 11:27 AM

Today’s workout was nasty! Right down mean! At one point I thought I was going to throw up. I don’t think I have ever felt like that on a chest and shoulder day, ever. I’m not saying this was one of the best workouts but it was damn good. It probably would have been better if I had some one to spot me the whole time. This is the only thing I don’t like about this gym, I feel like I’m bothering people there when I ask them for a spot. At my old gym, people know you needed it and would come over to you before you were ready…. Could just be me, but if I see some one in need for a spot i’ll step over there. There are a few guys who do it, but I don’t know… I think I just miss my old gym.
Whatever, I had a great workout and that’s that. I am deffinitly feeling the effects of BLUE UP!!!!! And its only the third week.

Flat dumbbell press: 45/15/2, 75/12/1, 95/4/3
Incline barbell press: 135/12/1, 185/8/1, 235/3/4 w/ dropsets 135/8/3
Kneeling Low cable flys: 30’s/15/3 superset w/ dips -/12/3
Barbell shoulder press (behind head): 95/12/1, 115/8/1, 125/6/3
Standing dumbbell side raises: 25’s/10/1, 30’s/8/2 superset w/ barbell shoulder press(infront): 45/10/3
Rear dumbbell flys: 20’s/12/3 superset w/ standing dumbbell side raises: 20’s/10/3

liGymRatt

02-04-2008, 04:06 AM

My off day has begun?. And I def need it? you don?t realize how tired you truly are until you let your self relax.

My cheat meal was nice yesterday. It really didn?t satisfy me though. Me and my mom made a ?nutty sweet potato soup? and stuffed peppers. The soup had a tremendous amount of vegetables, yams and peanut butter in it, yes the soup had peanut butter. It came out dame good but I probably could of eat the whole pot. The stuffed peppers where also good, made them with turkey meat instead of ground beef. But the meal really didn?t give me that ?I feel good feeling? I get with sushi?

Sick alert!..... My sister has some kind of virus for the past 2 weeks, been to the doc 3 times and is not getting any better. Lets just hope she recovers and I don?t get it!

I do not take any caffeine in today. This I do every week on my off day. I feel it allows me to get a great night sleep and for my body to just reset. In the morning I feel like crap, have a head ache, tired, unmotivated, but by midday I begin to wake up and feel better. Then come tomorrow I get a huge kick from my cup of coffee, I love the first day of my training week.

I can def say this week was awesome. Each workout was fantastic. My legs are shot and my upper body is shot?. What gets better then this?

I start a new rotation tomorrow for my internship. This can either be good or very bad. So far at my rotations my eating has been great, talking about timing. I would get to eat pretty much any time I felt. But this one can be different depending on the scheduling of the day. No matter what though I know I will figure out something. I just know the first day is always a pain?. Suck it up.

Tonight I will be doing a little presentation for the boy scoots! Lol this should be fun! The plan is make parfaits with them and explain where in the food pyramid these items are. Then put them through a little exercise program. Can?t wait!

Hope everyone was good with there eating yesterday at the super bowl parties!

big blind jay

02-04-2008, 07:27 AM

hey man nice journal, i like the insperational quotes. keep up the great work i will be following.

Unbroken Soldier

02-04-2008, 05:24 PM

Today i did chest it was a pretty good day. Gotta a good pump from my workout. I felt very strong throughout and endurance was there as well.
I took my green magnitude and white flood before my workout as usual. i dont think i will be using white flood anymore after im done with it. Maybe i should cycle off but it never really just got my overly pumped. But moving along my workout.

Bench press 4 set 185/10 205x2/10 225-failure

Incline Dumbell press. 4x40lb/10 concentration

Decline Bench press 135lbx12(concentration) 185-failure 205-failure(5-6 reps)

Chest press 4 set of ???(Machine)

Dumbell fly(concentration) 35lbs each 4 sets of failure

Abs(Weight crunches w/35lb plate, V-ups with 10lb ankle weights, medicine ball twist, and bridge to finish)

Cardio( 20 minutes of HIIT on treadmill)

liGymRatt

02-05-2008, 03:14 AM

I check my alarm clock about 101 times before I go to bed. I check the time, alarm time, am or pm, volume, on or off, everything! Sometimes I slip up and don’t realize it is set to pm, I don’t know why but its always the pm switch. Last night, or should I say this morning it was the same thing, forgot to double check the Pm button. I woke up about 2hrs past the time I wanted to get up today. The anger that shot through my body was so strong, I probably could of knocked out Big Ron him self with one hit. You think I’m kidding, no joke.

I am not going to be late for anything but I wake up according to how my day needs to be with my eating schedule, that way nothing gets in the way of my eating.

But this might, just might workout in my favor. Will see, I just have to take a deep breath and focus my energy to the proper direction. I will not allow this to blow my day or my week. Being off on my eating ONCE will not break me. The fact I get so stressed about it could do me worse then good, I need to under stand this. All I can do now is cross my fingers and DEEP BREATHS.

So today is my first day of my new rotation in my internship. I will be in a Long Term Facility with Dietitians. This is also the first day of my training week. Had off yesterday, got a great sleep, with an unintentional extra 2 hrs. This should be a ridicules workout today. My body feels good, no pains, and psyched to train. BRING IT BABY!

Its back day:

Vbar Pulldowns: 4/10
Deadlifts: 4/6
Wide pulldowns: 4/8
One arm Lowcable rows:
Straight arm push downs: 3/10 superset w/ cable rows: 3/8-10

Barbell shrugs: 4/6
Dumbbell shrugs: 4/6

BRING IT!
LETS DO IT!
THE TIME IS NOW< THIS IS THE DAY THAT COUNTS< ITS TIME TO GROW!

liGymRatt

02-05-2008, 03:15 AM

hey man nice journal, i like the insperational quotes. keep up the great work i will be following.
Nice bro! welcome aboard!
post post post!!!

liGymRatt

02-05-2008, 03:16 AM

Unbroken Soldier

02-05-2008, 09:47 AM

liGymRatt

02-05-2008, 01:26 PM

Well I can say I’m extremely happy with the workout, but not with my deadlifts. I stuck my deads in second, they where good but not my typical reps. I didn’t let it affect me, so I just did some crazy dropsets, that definitely made up lol. by the end of the workout I was completely shot. My back should be most def sore as hell.

I also will be posting some new video this week and I think you all will be seeing a nice change in my legs and over all leanness. MuHahahaha. This Blue up is really kicking in, I can feel it. Even though my deads were not up to par, I def can say I felt stronger with my workout to day, my energy as out the roof and I just felt dame good. My whole mind set is great to. So everything is going well.

back day:

Vbar Pulldowns: 110/12/2, 150/12/1, 190/8/4 w/ 2 dropsets 110/10/2
Deadlifts: 225/12/1, 315/12/1, 405/4/2, 455/hold to failure/1 w/ 2 pyramid drop sets off the floor 315/8, 225/12, 135/15 (sumo)
Wide pulldowns: 160/10/4
One arm Lowcable rows: 90’s/6-8/4
Straight arm push downs: 75/10/3 superset w/ cable rows: 180/8/3

Barbell shrugs: 225/10/2
Incline Dumbbell shrugs: 60’s/8/4

BRING IT!
LETS DO IT!
THE TIME IS NOW< THIS IS THE DAY THAT COUNTS< ITS TIME TO GROW!

pereari

02-05-2008, 07:51 PM

i hate it when my alarm is not properly set up,it makes me sooo angry as well. progress is great though,keep it up man.

pu12en12g

02-05-2008, 08:00 PM

Well I can say I?m extremely happy with the workout, but not with my deadlifts. I stuck my deads in second, they where good but not my typical reps. I didn?t let it affect me, so I just did some crazy dropsets, that definitely made up lol. by the end of the workout I was completely shot. My back should be most def sore as hell.

Pain train !!! :cool:

liGymRatt

02-06-2008, 01:10 AM

Fantastic!
My back feels Just Dandy! Lol
It really does feel nice today.

Added another 30min of cardio today, which makes 4days of morning cardio. After I reach 5days of 30min I will be adding 30min to either midday cardio or just placing them on top of the morning sessions. This is when it starts to get really demanding on my feet.

So lets review the supplements and times of my meals, basically my day in a blink.

2:00am- 30min cardio
2:30am- 1 scoop Purple Wraath
2:45am- Meal 1
3:45am- Coffee
4:45am- leave for the gym- 2 scoops white flood/creatine
5:00am- Gym
6:00am- Post shake CHO/PRO/creatine, (Golden Finish soon!)/ Multi and Calcium
7:00am- Meal 2
9:00am- 1 scoop Purpla Wraath
10:00am- Meal 3
12:00am- 2 scoops White flood
1:00am- Meal 4
4:00am- Meal 5/ B-100
6:00am- 4 caps White Blood
7:00am- Meal 6 and hopefully Bed:)

That?s my Supplements and meals Tuesday thru Sunday in a nut shell, Mondays of course is my off day.

Cardio Today baby!
Lets Do it!
The Time Is Now, This Is The Day That Counts, Its Time To Grow!

liGymRatt

02-06-2008, 01:12 AM

Im at 209 and my diet consists of mainly grilled chicken, green veggies, oatmeal, protein powder and lots of water. Flaxseed oil is taken with each large meal and an animal pak taken with the meal i eat before i work out
209!!! nice Bro!!!
thats a great weight! i havent been in the 2's ...in like 2 years... miss that:(

liGymRatt

02-06-2008, 01:13 AM

Pain train !!! :cool:
ONLY WAY BABY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

liGymRatt

02-06-2008, 01:14 AM

i hate it when my alarm is not properly set up,it makes me sooo angry as well. progress is great though,keep it up man.
thanks Bro, Nice to see you back on here!

bigman30685

02-06-2008, 06:39 AM

Dumb question again....I've been attempting to gain and even lose the lbs and no matter what I do, I wake up in the middle of the night STARVING!!! And I can't help not eating!!! I feel as if I'm going to YAK if i don't. Any suggestions?

liGymRatt

02-06-2008, 02:32 PM

pu12en12g

02-06-2008, 04:49 PM

http://bodyspace.bodybuilding.com/img/user_images/growable/2008/02/06/364651/profilepic/1140162orig.jpg

Awesome work man !! :cool:

bigman30685

02-06-2008, 06:01 PM

liGymRatt

02-07-2008, 01:11 AM

Ok listen up.. The pic I have up is from last year, 6 weeks out from the may show. It is not right now.
If you think that is good, just wait. I will be tighter then that. It’s nothing. By the Arnold I should be past that.

I woke up this morning to rain. Lol MUHAHAHAH! This is just why I bought a used treadmill!!!!!!!! This was the first time I got to jump on that thing. After about 10min of trying to figure out how to use it I got going! What a sweat I had going, I was drenched after the 30min. very nice.

The internship and my eating are great!! When I got there the other day I was basically like I need to eat at this time and she was like ok!. Lol Awesome! So this should go damn good.

Its ARM DAY!!!! YEAAAAAAAAAAHHHHHHHHHHHH!!!!!!!!!!!
WHAT!!!!!!!!! BRING IT!!!!!!!
LETS DO IT!

Superseting everything today!

Hammer curls: 4/10 superset w/ rope cable push downs: 4/10
Over head dumbbell ext: 4/10 superset w/ Decline curls: 4/10
Preacher curls: 4/10 superset w/ Benchdips: 4/10
Triset: Straight bar Reverse cable curls: 3/8, Machine skulls: 3/8, Rope Forearms: 3/?

BAAAAAAAAAAAAAAmmmmmmm!!!!!!!!!

The Time Is Now, This Is The Day That Counts, Its Time To Grow!

liGymRatt

02-07-2008, 01:16 AM

Here it is for ya boss...I included my January bulk and my February cut. Thanks for taking a peek! BTW if I am up for a longer period of time...sometimes I do work 12 hour shifts...I will include 1 cup of low fat cottage cheese with pineapple or another protein shake before bed, not a gainer shake though.
ok pat this is what i see.

1. Protein is way to high.
2. Carbs are Very Low.
3. No Vegetables.
4. Meal 1 calories Can be increased.
5. Last meal Fat can Increase

but you also need to know that your calories are low, so hunger is going to come along with this. Also Increase your water intake... its prob high already, but increase it more...
Vegetables are prob going to be the key here... incorparate them in and drop the protein... so exchange atleased 30g Carbs of Vegetables with 30g Pro.

ReeBPM

02-07-2008, 03:37 AM

liGymRatt

02-07-2008, 03:25 PM

Hey man, you might not remember but i posted on your last thread a few times. Looks like the contest prep is coming along nicely, i got confused for sec when reading your supplement/meal schedule cos it was all in AM lol. How you feeling with sleep and schedule etc, must be pretty hectic?

O/T but iv really started to get my diet in order now, its hard fitting in meals in properly with lecture and class timetable but im doing ok and am up to 172 as of yesterday and feeling leaner than i was at high 160's :D! I basically just wanted to say thanks for the snippets of advice you gave me and the constant source of inspiration you provide as a natural competing athlete, I really do believe you have helped me a lot to get my ass in gear so thank you!!
2:00am- 30min cardio
2:30am- 1 scoop Purple Wraath
2:45am- Meal 1
3:45am- Coffee
4:45am- leave for the gym- 2 scoops white flood/creatine
5:00am- Gym
6:00am- Post shake CHO/PRO/creatine, (Golden Finish soon!)/ Multi and Calcium
7:00am- Meal 2
9:00am- 1 scoop Purpla Wraath
10:00am- Meal 3
12:00pm- 2 scoops White flood
1:00pm- Meal 4
4:00pm- Meal 5/ B-100
6:00pm- 4 caps White Blood
7:00pm- Meal 6 and hopefully Bed

LOL!! There you go!
but yes most of my day is in the AM.

Great To hear the weight is coming along, and the fact that you feel leaner when your at a heavy weight is fantastic!

thank you for the kind words:) that really means a lot! but your the one who you should be thanking! your the one who gets your butt in the gym and eats like how you are! best of luck to you!

liGymRatt

02-07-2008, 03:30 PM

the workout was realy good. but my head was not there. i dont know what was going on but my mind was everywhere else but in the gym. i had a great pump and was using good weight.

Hammer curls: 25's/15/2, 40's/8/4 superset w/ rope cable push downs: 100/15/2, 160/10/4
Over head dumbbell ext: 50/12/1, 90/6/3 superset w/ Decline curls: 25/10/4
cable curls:100/8/3 superset w/ Benchdips: 90/12/3
Triset: preacher curls: 60/10/2, cable push downs: 190/6/2, Rope Forearms: 5/?/2

E-Dogg85

02-07-2008, 03:55 PM

Hey man I just started to follow your thread, pretty good so far.

bigman30685

02-07-2008, 04:10 PM

ok pat this is what i see.

1. Protein is way to high.
2. Carbs are Very Low.
3. No Vegetables.
4. Meal 1 calories Can be increased.
5. Last meal Fat can Increase

but you also need to know that your calories are low, so hunger is going to come along with this. Also Increase your water intake... its prob high already, but increase it more...
Vegetables are prob going to be the key here... incorparate them in and drop the protein... so exchange atleased 30g Carbs of Vegetables with 30g Pro.

Dude thank you. I understand my veggies are low, I can't really stand the stuff. Ever since I was a kid I have been the PICKIEST eater on all of this earth. I can only stand carrots, corn, and green pepper. Don't ask why I understand I am a sick human being! As for water its approx 1 to 1.5 gallons a day, and if I drink more I may need to wear a diaper while on duty. Lol.

As for these changes do u suggest I make them on my February cut or my January bulk routine?? Thanks again Mark!!

liGymRatt

02-08-2008, 01:02 AM

Dude thank you. I understand my veggies are low, I can't really stand the stuff. Ever since I was a kid I have been the PICKIEST eater on all of this earth. I can only stand carrots, corn, and green pepper. Don't ask why I understand I am a sick human being! As for water its approx 1 to 1.5 gallons a day, and if I drink more I may need to wear a diaper while on duty. Lol.

As for these changes do u suggest I make them on my February cut or my January bulk routine?? Thanks again Mark!!
no prob pat....
these are changes you can do on both. and the veg you like are fine, just add them in, they will make a big diff with filling you up and filling you OUT!

liGymRatt

02-08-2008, 01:03 AM

Hey man I just started to follow your thread, pretty good so far.
HEY Kansas City! Welcome!
post away my man!

liGymRatt

02-08-2008, 01:04 AM

Coldness running through out
Chills in the veins
Fire burning deep in side
Temperature beginning to rise
This is my Life
The Time Is Now, This Is The Day That Counts, Its Time To Grow!

I have no time to waste. Every Day, Every Hour, Every Min, EVERY Second COUNTS!
This is very important to keep in mind. The April Show is very close, only two months away. I have no time to dilly-dally, that?s right I said dilly-dally. Yesterdays morning cardio definitely through me for a loop. I don?t know if I went to hard or it was too hot doing it in my basement, but what ever it was affected my workout that day. Like I said, the workout was good, but my mind was not in it.
Well, I decided to do 30min of cardio today. Dumb? Maybe? I don?t just throw things in like this but I was not happy with the workout and felt this was needed.
Did anyone listen to Bodybuilding radio this week?
They had Badel on. He was talking about pushing and training your self tomuch do to the fact you want to make improvements and want to be better. Yea, this hit home. I know i do this all the time, this is who I am and how I train. Desire is a hard thing to say NO to.

Well with that said, lets Kick Some Serous A$$ Today!
Cardio baby!
Stepper: 1hr level 6
Dumbbell side crunches: 4/15
Bench Leglifts: 4/15

Unbroken Soldier

02-08-2008, 10:30 AM

I'm down to 208 now. midsection seeming much than a couple weeks ago. Im feeling great. Dropping weight slowly but surely.

pu12en12g

02-09-2008, 01:35 AM

I have no time to waste. Every Day, Every Hour, Every Min, EVERY Second COUNTS!

Word !! :cool:

liGymRatt

02-09-2008, 02:08 AM

I'm down to 208 now. midsection seeming much than a couple weeks ago. Im feeling great. Dropping weight slowly but surely.
Thats the way to do it my friend. slow and steady.

liGymRatt

02-09-2008, 02:09 AM

I need it
No life without
My body’s fuel
Holding me together
The Time Is Now, This Is The Day That Counts, Its Time To Grow

You Choose, Live For Nothing or Die For Something……..
What a saying, puts chills throughout my body.

It’s almost the end of my training week, only today and tomorrow. I am not sure if I lost anything this week. Actually, I feel like I might of gained a pound. My activity level has been lower then normal this week. The new internship has me doing a lot of sitting in a day. It could be all in my head, but I’m pretty good with knowing my body. I will find out tomorrow when I weight in.

Today is leg day. last week was a pretty intense leg day, this one has to top it. I plan on feeling every muscle in my legs rip as I rep out like a monster. Going heavy like normal.

Leg ext: 4/8
Squats: 4/6-8
Smith machine sumo squats: 4/10
One leg curls: 4/8
Dumbbell stifflegs: 4/6

I can feel it now.

** Tomorrow I will be shooting some new posing video.
**A workout Video in two weeks

The Time Is Now, This Is The Day That Counts, Its Time To Grow

You Choose, Live For Nothing or Die For Something……..

getfit74

02-09-2008, 05:38 AM

Great journal, subbed!

liGymRatt

02-09-2008, 05:49 AM

you ever get that i wanna throw up feeling? yeah i had it after my 3rd set of leg ext. it continued till my last set of stiff legs. and actully i still have it now.
yes it was a great workout.

Leg ext: 50/20-30/2, 110/12/1, 190/8/3
Squats: 135/12/1, 225/10/1, 275/4-6/3 w/ dropset 225/6, 135/10
sumo squats: 225/4/4
One leg curls: 80's/6/4
Dumbbell stifflegs: 95's/8/4

liGymRatt

02-09-2008, 05:50 AM

Great journal, subbed!
NICE!!!!!!!!!! welcome!

liGymRatt

02-10-2008, 03:30 AM

Rough, that’s what this month is going to be.
I weighed in this morning like I always do on Sundays.
but I got numbers I didn’t want to see. I said it yesterday that I felt like I didn’t loss a pound and I was right.
It didn’t flinch.
Well Now ITS TIME TO GET IT GOING!
Every Sunday from here on in I will be changing up my calories no matter what the scale says.
I need to do this, there is no time to waste here. I need to drop 2lbs a week. No excuses.
So there will be a 5% decrease in calories and 30min of cardio added in each and every week!!!!!
If I really want to do this April Show I need to get in gear here. The weight is not a problem. I really don’t think I will make middle weight, but I sure as hell am not walking on that stage if I don’t look right! LETS DO THIS ALL READY! I need to start leaning down ASAP!

I am going to shot some video hopefully today and plan on putting together some kind of training video together in the next two weeks.

Its CHEST AND SHOULDER day.
My shoulder has been feeling mighty good!
So its time to turn this day up one more notch!
BURNING IT UP!

Machine Flys: 4/10
Hammer strength incline: 4/10
Incline press: 4/10
Dumbbell Front raises: 4/10
Machine Side Raises: 4/10 w/ dropsets
Machine Rear flys: 4/10

Pushups: 3/? Superset w/ Dips: 3/?

THE TIME IS NOW, THIS IS THE DAY THAT COUNTS, ITS TIME TO GROW

ReeBPM

02-10-2008, 10:03 AM

pu12en12g

02-10-2008, 10:59 AM

Rough, that?s what this month is going to be.

It's GO TIME !!!111 :D

liGymRatt

02-11-2008, 03:10 AM

Hey man, you ever considered getting a BF caliper to gauge your progress along with the scales when cutting? I have been considering getting one so i dont just measure my leanness by feel, maybe help my sanity when i feel like im not making progress lol.

no... what will having my BF do for me? ...if the scale is not moving and i dont feel like i'm leaning down, and my prog pics show no improvment, i would put money on it that my BF wouldnt be any lower. the only thing BF would do is drive me crazy... anyway you cant do it on yourself, you need some one who knows how to prop use them, othere whys your not going to get a right reading..

liGymRatt

02-11-2008, 03:15 AM

wow this was a killer workout, i was draging my a$$.. def in need for an off day and cheat meal.......

Machine Flys: 75/15/1, 90/12/1, 110/10/1, 150/8/4
Hammer strength incline: 135/10/1, 185/8/4
Incline press: 135/10/1, 185/8/4
Dumbbell Front raises: 45/10/1, 50/8/1, 55/8/1, 65/4/1
Machine Side Raises: 90/8/4
Machine Rear flys: 40/10/4

Pushups: -/10/2 Superset w/ Dips: -/10/2

ReeBPM

02-11-2008, 05:13 AM

no... what will having my BF do for me? ...if the scale is not moving and i dont feel like i'm leaning down, and my prog pics show no improvment, i would put money on it that my BF wouldnt be any lower. the only thing BF would do is drive me crazy... anyway you cant do it on yourself, you need some one who knows how to prop use them, othere whys your not going to get a right reading..

Haha yeah fair enough, just wondered. I think i will leave it as i know when im putting on some fat and im trying not to spend too much anyway.

liGymRatt

02-12-2008, 01:14 AM

OK! MY I-POD IS MISSING!!!!!!!!!!
I CANT FUNCTION CORRECTLLY WITH OUT IT!!!!! MY BRAIN DOES NOT WORK WITHOUT MUSIC!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!

I COULDN?T FIND IT YESTERDAY AND STILL HAVE KNOW IDEA WHERE THE HELL IT IS!!!!!!!!!! SOME ONE WILL DIE IF I DON?T FIND THIS THING!

The workout today is back! I better find this thing before my workout!

Pullups: 4/10
t-bar rows: 4/10
One arm dumbbell rows: 4/10
Reverse grip close grip pull downs:4/10
Straight arm push downs: 4/10 superset w/ cable rows: 4/10

Barbell shrugs: 4/10
Behind back shrugs: 4/10

AAAAAAAAAAAAHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!! !!!!
THE TIME IS NOW> SOME ONE WILL DIE> GET THE F@#$ OUT OF MY WAY

bigman30685

02-12-2008, 02:25 AM

...AAAAAAAAAAAAHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!! !!!!!!!
THE TIME IS NOW> SOME ONE WILL DIE> GET THE F@#$ OUT OF MY WAY

I know how that feels man...FIND THAT BIOTCH. Classic profile pic for that btw.

5Six

02-12-2008, 08:12 AM

You know I'm in!

ReeBPM

02-12-2008, 12:27 PM

I know that feelin son!! Yesterday - legs - no ****ing headphones!! Had my ipod with me but no damn headphones and no workout partner to get me pumped. Still rocked that **** though so i can't complain :D!

Did you manage to record sonme posing?

liGymRatt

02-13-2008, 01:12 AM

HAHAHA! Yes I found my ipod!
Well someone found my I ipod!
That’s right, someone found my pod at the gym and handed it in! damn right.
I was going nuts looking for it, but when I got o the gym the guy at the desk had it.
Such in a better mood.

I did feel like crap yesterday, the reduced calories has really hit me hard. There not that low yet ether. This is not a good thing. I just need to learn that when I come home from work I need to just chill out and SIT! I have a problem with not being able to sit still. When I sit I get very tired. I could probably fall asleep anywhere if you make me sit. I think it’s because my heart rate drops very low when I sit or lay down. I know my resting heart rate is below 50 sometimes, that’s just in a normal day, I have never took it when waking. I would put money on it that its probably low 40’s. Its nuts. Last year about 3 weeks from the comp it was in the low 40’s, and that was standing. so I blame the tiredness to that.

Anyway. I feel better today. But you can see already my mood is up and down already. i don’t know if this is from the calories or the things that are going on with my family. I need to keep my head clear, and focused.

Its cardio today. I added 15min yesterday and to today’s morning session. Going to weigh in a little early this week, Thursday. If the scale has not moved droping the calories again. attached below is the new plan. I started this on Sunday.

Today:
Stepper- 1hr level 6
Abs

liGymRatt

02-13-2008, 01:13 AM

liGymRatt

02-13-2008, 01:14 AM

You know I'm in!
YEAH! Welcome. told you i have one going! lol glad you found it!

liGymRatt

02-13-2008, 01:15 AM

I know how that feels man...FIND THAT BIOTCH. Classic profile pic for that btw.
lol yeah like that! lmfao My Family hates that face, i make it every time they take a pic. lol we always have to take like 4.

bigman30685

02-13-2008, 06:45 AM

I just hope you ur not going to be posing with that look, you'll scare the judges.

liGymRatt

02-13-2008, 02:09 PM

I just hope you ur not going to be posing with that look, you'll scare the judges.
lol i dont hink so.. but the way my weight is coming off they may not allow me on stage!

liGymRatt

02-13-2008, 02:13 PM

something is def wrong with my eating right now.
its something i have changed the past week. i think its my first meal of the day or my protein intake.
what do i do?
well i need to change some thing ASAP.
i feel like crap right now, and its not that "dieting" feeling i normally get. this is diffrent.
tomorrow morning i will bwe increasing my first meal and decreasing my meals later in the day. not sure what yet but soemthing needs to be done... i will continue with that change for a day or two and see how i feel. if that doesnt seem to work then i will be changing my ratio and upping my protein intake......

liGymRatt

02-14-2008, 01:23 AM

OK, changes have been made. Calories and Ratios have remained the same, things have just been rearranged. I added 10g CHO to my first meal and 5g CHO to my post shake. This was removed from my second to last and last meals of the day. so far its been about an hour since I eat and from that tiny change my veins are coming out. My mood is also elevated. If this goes well I will be increasing these two meals again. I also have removed my fat free cheese on my second to last meal and made the protein difference up with the source in that meal, which is steak.
This week I have also been off my BLUE-UP. I said weeks back that I would be coming off it for one week every four weeks. Last week was my fourth week on it. I will be starting it back up on Sunday. How I feel has nothing to do with coming off. It would not hit that fast. Plus I started feeling like this days before.
Cardio was a mess yesterday. I was so exhausted during the whole thing. I was almost at the point where I felt I needed to get off. Of course I didn?t but it got that bad. Hopefully these changes in my eating will help. I think it will, I feel fine through out the morning, then all of a sudden I crash go to the gym.
Well to day is arms, I plan on starting off with bi?s today.

1. Dumbbell curls warm up- 2/15
2. Preacher curls- 4/8
3. Decline Curls- 4/8
4. Cable Straight bar curl- 3/10 superset w/ Cable pushdowns- 3/10
5. Machine one arm skulls- 4/8
6. Bench dips- 4/8
7. TRISET: reverse barbell curls- 2/15, Reverse Push downs- 2/15, Rope Forearms- 2/?

liGymRatt

02-14-2008, 04:16 AM

B. I. N. G. O, B. I. N. G. O, B. I. N. G. O.......

And Bingo was his Name-O!

liGymRatt

02-15-2008, 01:09 AM

Yesterdays workout went fantastic.
Increasing my first meal helped out a lot with my energy levels, motivation, focus, and strength. I don?t remember my numbers fro ester day but they were good. Sorry for not posting them, to much going on in my day. I cant wait till my internship is over in May.

Why is this? Well I think it?s the fact of the amount of calories that meal has in it and the impact it has on my hormones. Taking in about 600+ calories at once totally ignites my endorphins, enhancing my mood. This carried me through out most of the day till about my second to last meal which then I begin to crash. This is what I want though and should be feeling at that time.

Today is cardio and I feel its going to be a great day. I did my 40-45min cardio this morning, went well. I have decided to just do that every day now to get me into the routine. I also will be adding it to my Saturday morning, increasing my morning cardio from 4days to 5 days 45min.

Stepper 1hr level 6
Abs!

Unbroken Soldier

02-15-2008, 08:40 AM

The weight just keeps peeling off! Looking leaner feeling better getting stronger! I love this stuff!!! The world is not enough!! LOL

pu12en12g

02-15-2008, 05:08 PM

Today is cardio and I feel its going to be a great day. I did my 40-45min cardio this morning, went well. I have decided to just do that every day now to get me into the routine. I also will be adding it to my Saturday morning, increasing my morning cardio from 4days to 5 days 45min.

Stepper 1hr level 6
Abs!

Ab spasms today for me = :eek: :eek:

liGymRatt

02-16-2008, 02:06 AM

Ab spasms today for me = :eek: :eek:
lol that sucks!
make sure you drink up your PW! that would help prevent the cramping.

liGymRatt

02-16-2008, 02:07 AM

The weight just keeps peeling off! Looking leaner feeling better getting stronger! I love this stuff!!! The world is not enough!! LOL
ALLL RIGHT! nice kid!
now i need to start droping! weight just seems not to come off like it normaly does.

liGymRatt

02-16-2008, 02:09 AM

A never ending road
Unknown destination
The path is clear
Strapped in tight
Peddle to the floor
The Time Is Now, This Is The Day That Counts, Its Time To Grow

It is Saturday, and a fun filled one if that. Like you know it is leg day, I?m ready for it.
This will be one for the books. I plan on going all out, and not being able to walk to my car. My legs need a beating and so this will be done. Once I feel I have had enough, I?ll go harder until I have to crawl out of that gym. You want to grow? Then train legs like it?s your last.

Tomorrow is m cheat meal and I?m looking forward to it.

The workout:

Squats: 4/6-8
One leg press: 4/10
Leg ext: 3/6 superset w/ lunges: 3/15
Barbell stifflegs: 4/6
Seated leg curls: 3/10 superset with laying leg curls: 3/15
Standing Calf raises: 4/10

liGymRatt

02-16-2008, 05:32 AM

ummmm i feel nice.... Very nice

Squats: 135/10/2, 225/12/1, 275/6/4 w/ 1 drop set 135/15/1
One leg press: 225/6/4
Leg ext: 190/8/3 superset w/ lunges: 60/12/3
Barbell stifflegs: 225/8/4 superset w/ Standing Calf raises: 185/12/3
Seated leg curls: 130/8/3 superset with laying leg curls: 110/10/3

__________________

pu12en12g

02-17-2008, 12:45 AM

liGymRatt

02-17-2008, 03:13 AM

ah i can breath.... i weighed in today at 189lbs... i drop a little more the 2lbs..... this is a good thing, maybe my body has finaly kicked in.... but i cant say that thoughs lbs didnt take some of my strength with it... i cant expect it not too... i realy have not takin time off to realy bring my strengh up to where it use to be... so i need to just tell my self this is ok....

doing the show in april does not sound realistic.... droping down to what i would like to wlk on stage at below 176lbs, i really dont think this will happen in the next 8 weeks... it could and i will continu to shot for it.. but i am NOT going to do anything drastic....

its chest and shoulder day....

incline press: 4/10
decline press: 4/10
flat dumbell flys: 4/8-10 w/ dropsets
jerk and press: 4/6
bentover rear flys:4/15
front/side raises:4/10

liGymRatt

02-17-2008, 03:15 AM

Nice ! :D
?? that sucks A$$ Pt...

liGymRatt

02-18-2008, 02:48 AM

Well, I need to rearrange my training schedule do to some family things. Nothing crazy, just changing my off day to Tuesdays and probably switching my leg day with my chest and shoulder day. This means that there will be no off day today:( and that I am going to train back. I am tired from the entire week but feel its going to be a great back day.. I also am decreasing my calories, attached below you will find the new plan.
I made some changes besides decreasing the calories. In my first meal I removed my cheese and added in fat free milk, this was removed from my last meal. There is 5g more of protein to my post-gym shake as well. I removed half the rice from the middle meals. The total calories decreased about 150kcal. I also will be adding in more morning cardio to the mix.
There is a lot going on right now with my family and I did not get to post my workout yesterday. It was a good workout and my chest is very sore today. I just need to push through and get past everything.

Back day:
Deads: 4/6-8
Pulldowns: 4/6-8 w/ drop sets behind head
One arm dumbbell rows: 4/6
t-bar rows: 4/8 superset w/ underhand low rows: 4/12
Cable rows: 4/8 superset w/ straight arm pushdowns: 4/12
Barbell shrugs: 4/8
Machine shrugs: 4/8

big blind jay

02-18-2008, 06:43 AM

pu12en12g

02-18-2008, 11:29 AM

I just need to push through and get past everything.

Hang in there man ! :cool:

liGymRatt

02-18-2008, 02:09 PM

i did way tomuch deads today! lol
i think i spent 30min doing them, totaling 1hr 20min at the gym.. way to long
but it was a sick workout! had a great pump most of the workout... felt strong.... didnt get to my shrugs..

yesterdays cheatmeal went great too... mom made this shrimp dish that was out of this world! Mmmmmm i can taste it now...

anyway, the workout!
Back day:
Deads: 135/12/2, 225/10/1, 315/10/1, 405/4-6/4 w/ pyramid dropsets on the last 2 sets 315/8, 225/12/ 135/15
Pulldowns: 160/6-8/4 w/ drop sets behind head 100/15/4
One arm dumbbell rows: 100/6/3
t-bar rows: 225/6/3 superset w/ underhand low rows: 150/12/3
Cable rows: 190/6/3 superset w/ straight arm pushdowns: 100/10/3

i am also back on Blue up and taking a week off of my PW.

liGymRatt

02-18-2008, 02:11 PM

hey lee nice work so far keep up the great work. i just have one question about your trainning. you list the sets and reps for each exercise, but i was wondering if you use the same weight for all the sets for a perticular exercise or do you adjust the weight to stay in the rep range that you want? and do you do warm up sets? if so how many and what kind of rep range and weight do you use compared to working sets? well thanks... jay
what i write is what i do... i find a weight i can the reps for and leave it there... when i cant get what i want or get anything below 4 reps i will do dropset or sets...i all was go balls to the wall, nomatter what.
i do a "feel set" befor each exrcise

liGymRatt

02-18-2008, 02:13 PM

Hang in there man ! :cool:
I AM!!!!!!! NOTHING WILL BRING ME DOWN!!! NOTHING

big blind jay

02-19-2008, 07:02 AM

ok cool i got ya. keep pushing your self and you'll take first no prob.
what i write is what i do... i find a weight i can the reps for and leave it there... when i cant get what i want or get anything below 4 reps i will do dropset or sets...i all was go balls to the wall, nomatter what.
i do a "feel set" befor each exrcise

liGymRatt

02-20-2008, 01:26 AM

ok cool i got ya. keep pushing your self and you'll take first no prob.
lol there you go!

liGymRatt

02-20-2008, 01:48 AM

WWWWWOOOOOOOOOOOOOO HHHHHHHHAAAAAAAAAAAAAA!!!!!!!!!!!
DAMN DAMN DAMN I FEEL GREAT TODAY!!!!!!!!
I took yesterday off.. no caffeine, No Gym, No Nothing?.
I went to work all day and was falling asleep.. I felt like crap? I got home about 3:30pm, fell asleep, woke up at 4 to eat, went back to sleep, woke up at 7 to eat, then fell back to sleep till 2am this morning! Just did my cardio and heading to the gym! It is going to be a great week! Damn straight!

There is a high stress level in my house right now.. Things are crazy over here? I am really trying to not allow this to affect me or my workouts?. Typically things don?t get to me, I am very easy going when it comes to things out side the gym.. if it doesn?t effect my eating or my training I?m good?. But once my family is involved it is very hard? there is nothing in this world that means more to me then my family? I am where I am today because of them? I don?t know where I would be today if I didn?t have them on my back and to my side.. Probably a drug attic homeless on the street, with the rest of the souls a out there with no goals?

Anyway, I am not here to cry lol?..

Today is arm day! and I am going in that gym like a crazy man! My tri?s are going to pop today! It is time to start off with them and destroy them to the fullest!

ARMS

Rope pushdowns: 4/10
One Arm Machine skulls: 4/10
Decline Curls: 4/10 superset with one arm over head ext: 4/10
Straight bar curls: 4/10
Preacher curls: 4/10
TRI SET!: Rope forearm curls: 3/?, cable straight bar reverse curls: 3/10, cable straight bar pushdowns: 3/10

pu12en12g

02-20-2008, 12:02 PM

DAMN DAMN DAMN I FEEL GREAT TODAY!!!!!!!!
I took yesterday off.. no caffeine, No Gym, No Nothing?.

Nice !

liGymRatt

02-20-2008, 02:12 PM

YAAAAAAA BABY!!
Got everything done at the gym today! and felt like i had a rocket in my A$$! i was moving man! i got to say making the changes in my meals was a fantastic idea. the pump i had today was intence. i havent felt a pump like that in a long time...

ARMS

Rope pushdowns: 45/12/2, 65/10/4 w/ 1 dropset 45/15
One Arm Machine skulls: 60's/8/4
Decline Curls: 20's/12/4 superset with one arm over head ext: 20's/12/4
Straight bar curls: 65/10/4
Preacher curls: 60/8/4 w/ 2 dropsets 40/12/2
TRI SET!: Rope forearm curls: 5/?/2, cable straight bar reverse curls: 60/6/2 cable straight bar pushdowns: 190/8/2

Unbroken Soldier

02-20-2008, 05:50 PM

I had all of my wisdom teeth taken out today. I am so afraid i am going to lose so much mass this week because i can eat anything solid. THis sucks but man. Its pissing me off

getfit74

02-20-2008, 06:33 PM

Solid Journal bro!

liGymRatt

02-21-2008, 04:07 AM

ooooooohhhhhhhhhhhhSnap!

i had that done about 6 yr ago...
dont worry kid...
drink as much calories as you can!!! just keep putting down the shakes to get them in!!!

and do not train!!! you can cause an infection of the sockits of your mouth.... be smart bro take the week or two OFF!

liGymRatt

02-21-2008, 04:08 AM

Cardio Cardio Cardio????.
Yes today is all about cardio!
Just did my 45min of power walking, next it?s on to the stepper at the gym for 1hr.

My arms are sore today, really sore? I like it, I like it a lot.

I got out of work about 3hr early yesterday, this was nice cause I had the chance to get some things done before I start to crash around 4pm? after that time I am no good to anyone but the pillow.

The Arnold is almost a week away!!! I can?t freakin wait to go!! It?s going to be ridicules!! So much fun!

Tomorrow is Chest and shoulders? like I said I was going to switch them up with legs? will see if I have a little more power now. Should get a really nice pump now.

Stepper: 1hr level 6
Tri set: Leg lifts: 4/15, Crunchs: 4/15, V-Ups: 4/15

liGymRatt

02-21-2008, 04:09 AM

thanks big guy!!!!!!!!!

JHICKS3301

02-21-2008, 02:12 PM

Have fun at the Arnold man. I had a blast at the Ironman

liGymRatt

02-22-2008, 01:41 AM

Have fun at the Arnold man. I had a blast at the Ironman
DAMN!! iwish i could of made it to that show! i heard it is a blaast!
hows Iforce doing?

liGymRatt

02-22-2008, 01:45 AM

MMmmmmmmm, its chest and shoulders.........
lets see how i can make my upper body fall apart.

Smith bench press: 4/10
kneeling cable flys:4/10 superset with cable one arm press: 4/15
incline barbell press: 4/10 superset w/ incline dumbell flys: 4/10
Cable Side raises: 4/10
Frount raises: 4/10
Cable rear flys: 4/10
Dips: 4/? superset with pushups: 4/?

E-Dogg85

02-22-2008, 07:46 PM

Hey man just by to let you know that I started a new thread and that you should stop by and let me what you think. Your advice would be good because I was planing on comp. this year but I didn't gain enough weight:(. I'm shooting for next April for my first comp.
http://forum.bodybuilding.com/showthread.php?t=7455291

liGymRatt

02-23-2008, 02:36 AM

Yestersdays workout went really well, had a nice pump going right after my warm up set. Numbers where ok. I think I have finally came to realization that I am not as strong as I was use to be… I keep throwing up this weight and not really getting the deep muscle feeling I should be… I droped some of my numbers and really consintrated on that squeeze and stretch like I use to.. don’t get me wrong now, the workout is still balls to the wall and with max weight to failure.

Here is the workout

Smith bench press: 135/15/2, 185/12/1, 235/10/3 w/ 3 dropset 135/15/3
kneeling cable flys:40/10/3 superset with cable one arm press: 40/15/3
incline barbell press: 185/8/3 superset w/ incline dumbell flys: 20/10/3
Cable Side raises: 35/10/4
Frount raises: 45/10/2, 50/5/1, w/ 3 dropsets 20/15/3
Cable rear flys: 60/10/3

never got to this triset :(
Dips: 4/? superset with pushups: 4/?

Doing legs today with some guys from the gym… I have know idea what we will be doing… but they THINK They can keep up.. MUHahahahah! “last guy who trained with us throwup” lol yea will see. They think they know, but they have know idea.

liGymRatt

02-24-2008, 03:53 AM

MUHahahahah! “last guy who trained with us throwup” lol yea will see. They think they know, but they have know idea.

HAHA yesterdays workout was sick! It was supposed to be three of us training legs, but one guy had work so he didn’t come. Go thing because three guys whould of been way to long of a wait for me in between sets, heck two of us was too long… I train fast man only taking maybe 1min in between sets…

Anyway, it was me and this big guy…. And there was no throwing up on my end!!! Lol… my legs are burning today though….. we started with this leg press I have never used.. it felt nice though.

Legs:
One leg ext warm up: 55/12/2, 65/12/2
Weird leg press: 360/12/1, 450/10/1, 540/8/1, 630/3/2 w/ dropsets 450/10/2
Front squats: 135/10/2, 185/8/1, 235/6/1 dropset 135/10/1
Leg ext:190/6/3 superset w/ dumbbell walking lungs: 35’s/20steps/3
Laying leg curls: 100/12/1, 150/10/1, 190/3/2 dropsets 90/12/2
Seatedleg curl: 90/12/3 superset w/ stiff leg deads: 225/6/3

Today is cardio!

ONE MORE WEEK TILLLLLLL THE ARNOLDDDDDDDDDD!!!!!!!!!!!!!!!!! YOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!

liGymRatt

02-24-2008, 03:55 AM

ps. weighed in at 188lbs today! Bam!

5Six

02-24-2008, 06:18 PM

**** man! Nice! Grats on the progression. Are you doing those crazy cardio session still?

pu12en12g

02-24-2008, 07:03 PM

ps. weighed in at 188lbs today! Bam!

Nice ! :cool:

pereari

02-24-2008, 09:44 PM

hey guys,came accros this article online,thought i would share it with you
http://body.aol.com/healthy-living/nutrition/superfood-quinoa

liGymRatt

02-25-2008, 01:38 AM

hey guys,came accros this article online,thought i would share it with you
http://body.aol.com/healthy-living/nutrition/superfood-quinoa
Quinoa!!! yeah that stuff is tasty!
i'v had it a bunch of times, works well with pretty much any food... got a nutty taste to it.

liGymRatt

02-25-2008, 01:39 AM

**** man! Nice! Grats on the progression. Are you doing those crazy cardio session still?
LOL!!! YES SIR! no after noon session yet, but i'm up at 2am hiting the pavemnt!

liGymRatt

02-25-2008, 01:41 AM

okokokok short on training time to day... have 1hr and 1hr only to get my self in and out... training back... not sure what i will be doing, but i will be doing it fast!!! will be back to post what was done! Peace!

liGymRatt

02-25-2008, 04:14 AM

nice:)
real nice workout, great pump in my back and was movin! wish i had more time to do more deads....

had a really great cheat meal yesterday to... went to the is burger joint with my fokes... had a burger with lots of ketchup, steamed vegs and salad... Mmmmmmm... ARNOLD WEEKEND IN 5 DAYS!!!!!!!!!!!

Cable rows: 90/15/2, 150/12/1, 190/10/1, 210/6/3 w dropset 90/20/1
pullups: -/10/4 superset w/ pulldowns 120/15/3
bentover stright bar cable rows: 150/12/4 superset w/ rev grip pulldowns: 160/12/4
one hand machine rows: 90's/12/3
deads: 225/20/1, 315/10/1

Unbroken Soldier

02-25-2008, 10:02 AM

Im still on the sideline man. This freaking sucks i feel much smaller. I havent eating solid anything is six days.

liGymRatt

02-25-2008, 02:28 PM

Im still on the sideline man. This freaking sucks i feel much smaller. I havent eating solid anything is six days.
lol thats sucks Kat....
i remember when i had them out... come to think about it i drank a whole lot of hot chocolate to keep my weight on... plus protein, weight gainers... i was pissing out my you know what.....

pu12en12g

02-25-2008, 02:42 PM

Hey man, hit me up about your website ! Not sure if you got that last email !!

:cool:

pereari

02-26-2008, 09:16 PM

whats up mark,you are the master in this thread so i got a question for you.
can l-glutamine help in the process of burning fat??

5Six

02-26-2008, 09:34 PM

LOL!!! YES SIR! no after noon session yet, but i'm up at 2am hiting the pavemnt!

That's what I like to hear!

liGymRatt

02-27-2008, 01:44 AM

Hey man, hit me up about your website ! Not sure if you got that last email !!

:cool:
Last email??? Guess not... will do!

liGymRatt

02-27-2008, 01:46 AM

whats up mark,you are the master in this thread so i got a question for you.
can l-glutamine help in the process of burning fat??
taking in any amino acid by it self in high doses has its benifits... personaly i have never had great results with glutamine... maybe i take in enough through diet or my body just doent respond well to it? i dont know.... but i do believe, and know, that Arginine / Ornithine combo helps keeps me lean...

but ya got to try by ya self to find out..

liGymRatt

02-27-2008, 01:47 AM

That's what I like to hear!
lol how about ya self?

liGymRatt

02-27-2008, 01:49 AM

Well well well…..
Was off yesterday and it felt damn good to relax a little.
My battery is recharged and raring to go!

The Arnold is in 2 more days!
Man I cant wait to get there. I really need a nice relaxing weekend.
So much has been happening with my family this past month and to get out of this house is going to be mentally great. Its just me and my dad heading to Ohio this year and wouldn’t ant to be going with anyone else! He is the man!

Arm day!
YEAAAA! This is my day baby! lovin it!

The assault:
Decline curls: 4/10
Cable curls: 4/10 w/ dropsets
Preacher curls: 3/10 superset with Dips
Overhead ext: 4/10 w/ dropsets
Cable rope push down: 4/10 superset with forearms
Triset: ez bar curl 2/8, pushdowns 2/8, forearms 2/?

liGymRatt

02-27-2008, 04:23 AM

Arm day!
YEAAAA! This is my day baby! lovin it!

OH SHI*!
DAMN GOOD ARM DAY TODAY!!
HAD A NICE PUMP! and i was totaly focused... i may have went a little tohard, lol if thats posable!

** i Also Shot some video!!! MUHAHAHAH!
look ok... still need to tightin up a bit but my legs are coming in already, which is nice...
so keep checking in today for the post of the video.. some time today.
The assault:
dumbell curls warmup: 20/15/2
Decline curls: 20/12/4
Cable curls: 80/10/3, 90/8/1 w/ dropsets 40/15/4
Preacher curls: 60/8/4 superset with bench Dips: -/25/4
Overhead ext: 75/10/4 w/ dropsets 50/8/4
Cable rope push down: 60/10/3 superset with rope forearms: 5/?/3

*** NEW VIDEO SOME TIME TODAY!!! LOOOOOOKKKKKKOOOUUUTTT!!!

pereari

02-27-2008, 01:38 PM

liGymRatt

02-27-2008, 03:55 PM

Video Is Up>>>

5Six

02-27-2008, 04:56 PM

lol how about ya self?

My university has a huge ass gym, where you can fit three basketball courts in, and it shut down, due to a strike. So that hindered me from doing the sprints. Then midterms came up, and dropped cardio to once a week. Though i'm going to be picking it up here again soon. :D

Just checked out the vid also. You looking fat? Hell no! I would love to ahve that sorta of def'n in my back.

5Six

02-27-2008, 05:04 PM

taking in any amino acid by it self in high doses has its benifits... personaly i have never had great results with glutamine... maybe i take in enough through diet or my body just doent respond well to it? i dont know.... but i do believe, and know, that Arginine / Ornithine combo helps keeps me lean...

but ya got to try by ya self to find out..

i was waiting for liGymRatt to respond to this. I'm with him on this. Taking glutamine is pretty much useless, unless if you suffered from severe burns. However, there are some people who swear by it. Like he said, try it out for yourself to see if you notice a difference.

liGymRatt

02-28-2008, 01:52 AM

New day…
It’s Thursday February 28th 2008.
Boy I can’t wait for tomorrow to come!
Arnold Baby!

Lol, I have been looking forward for this weekend since last year!

Anyway, my arms are shot! Yes shot! Form the workout form yesterday. They haven’t felt this sore in a long time. Especially my bi’s. this is usally the hardest body part for my to get sore, but let me tell you this is not the problem today.

So I must have watched the video about one hundred times already, abd I look like ****. I am way behind from what I was at this time from last year. I’m not taking about size, I don’t think that has moved. But my conditioning is way off, really. I don’t like how my abs look, very big. I also don’t like the fact my calories are low, my cardio is up and I am only at 188lbs… this time last year I was at 190lbs and I think, looked much leaner…. I don’t know….. something needs to be down ether with my dieting, training, mentally or something…. I need to figure it out ASAP.

Today is cardio.

bigman30685

02-28-2008, 09:30 AM

Bad news...I was supposed to leave for the Arnold tomorrow afternoon, but an expected family emergency came up. Maybe next year. Enjoy the show!!

pereari

02-28-2008, 03:35 PM

i was waiting for liGymRatt to respond to this. I'm with him on this. Taking glutamine is pretty much useless, unless if you suffered from severe burns. However, there are some people who swear by it. Like he said, try it out for yourself to see if you notice a difference.

yeah, thanks for your input.Im going to give it a go and will let you guys know how it goes.

liGymRatt

02-29-2008, 01:19 AM

Bad news...I was supposed to leave for the Arnold tomorrow afternoon, but an expected family emergency came up. Maybe next year. Enjoy the show!!
Oh DAMN!! Hope all is well bro... i my self are having Family prob... you will get through it kid..... the show will always be there, fam always comes FIRST.

liGymRatt

02-29-2008, 01:20 AM

ITS TIME!!!!!!!!!!!!!!!
THE ARNOLD IS HERE BABY!!!!!!
LEAVING TODAY FOR THE BEST DAMN EXPO AND SHOW EVER!!!!!!

I want this day to fly buy!
Not sure if I’m bring my computer yet… I just may!
If I do I will be posting pics !

Well it is Friday! And its leg day!
I do feel shot today. Will have to take this workout to the next level then!
Will be doing squats today… and boy I’m I going to squat! If I go super heavy or not will depend on that first set.. really want to get a good squeeze with everything today…

Squats: 4/8-10
One leg press: 4/12
Front squats: 3/12 superset w/ lungs or leg ext: 3/15
Lying curls: 3/8 superset w/ seated curls: 3/12
One leg standing leg curls or stifflegs: 4/12

ARNOLD I’m COMING FOR YOU!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

FATHER FLEX

02-29-2008, 02:40 AM

Awesome stuff you got going on here bro. :)

liGymRatt

02-29-2008, 12:49 PM

I have always felt that leg day is the most importent day out of all the body parts..
The harder you train on leg day the bigger the rest of your body will get....
I also feel that if i have a crumy leg day it affects the rest of my week....
well this was not the case today!!

leg day today was sick! had a real nice pump going on in my quads... and i was sweating like a god damn pig....

here was the wokout.
Squats: 135/15/2, 185/10/1, 225/10/1, 275/8/2 w/ dropsets 225/8/2
One leg press: 225/10/3
Front squats: 135/10/3 superset w/ lungs or leg ext: 90/15/3
Lying curls: 110/10/3 superset w/ seated curls: 90/15/3
One leg standing leg curls or stifflegs: 90's/8/3

i am not taking my computer with me so i will talk to you all monday!!!!!!!!!!!!!!

ARNOLD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!

liGymRatt

02-29-2008, 12:50 PM

thanks bro!!

pu12en12g

02-29-2008, 03:48 PM

i am not taking my computer with me so i will talk to you all monday!!!!!!!!!!!!!!

ARNOLD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!

Get lots of pics !!!111 :cool:

diogo

02-29-2008, 04:06 PM

just got back from work and today was nuts. i got some people who come out to me and support me for my physuce. i was pretty please.
so yh today was chest and tri.

dumbells bench press. 28`s/10/3
dumbells incline press. 24`s/12/3
fly machine. 49k/12/3
bench press. 60/12/1 75/10/2
bench flyes. 18`s/12/3
chest press machine. 72k/12/3

rope pushdown. 40k/12/4
bar pushdown. 60/10/3
skull crushers 30/12/3
close bench press. 40k/10/3

gpd i know i will be feeling this tomroq oh yh.

have a hgood time down the expo. i the future i will be competiting there hopefully :P

x

liGymRatt

03-04-2008, 03:11 AM

Well, the Arnold has come and gone.
It was a fantastic weekend.

Met a bunch of fantastic People there, including RICH! One of the other controlled labs Athletes. Real nice guy. I also trained at his gym, which is right down the block of the expo. I liked it, two floors of equipment and there were some big guys in there.

The expo was packed! I believe they said there was 150,000 people on Saturday! That’s nuts.

I start my new rotation today for my internship! Lets see how this goes.
I don’t have to be there till 9:30, so my schedule will be changing now. will be training at another gym and will not be getting there till 7am…. This is about 2hr later then I’m use too… it will be nice being up a little longer at night and doing my morning cardio at almost a decent time, 4am lol…………..
I also have to be out of my house earlier in order to get everything in during my training.

Cardio today! NO MORE ABS!!! that’s right I’m taking them OUT! I don’t like how my abs are looking… going back to my old mind set, abs are not needed! BAM BAM BAM!
PEACE!

will be back to pos some pics!!!!!!!!!!

liGymRatt

03-05-2008, 03:44 AM

OK why cant i get to this from my page anymore????
damn thats sucks...

well its Tuesday!! THATS ARM DAY IN MEATHEAD TERMS! lol

i am feeling rundown today... prob from the new internship yesterday..
its going to be good though, on my own and get to eat when i want!! YEAH! lol...

so what does my day look like now?
4:00am-1hr cardio
5:00am-Meal 1
6:00am-coffee
6:45am- Blue up/ white flood/ GREEN BULGE!!!
7:00am- GYM
8:00am- shake meal 2
9:00am- meal 3
12:00pm- Meal 4
2:00pm- white flood
3:00pm- meal 5
6:00pm- meal 6
8:00pm- white blood
9:00pm meal 7 bed!

so whats the aaaarrrmmmm day going to look like???????? CRAZYYYYYYYYY

i have know idea!!! lol will post it up later!!!

just put some pics from the arnold up and will be on Yahoo IM Later! Peace!

pu12en12g

03-05-2008, 07:35 AM

http://forum.bodybuilding.com/photo/data/500/BSNbooth.JPG

^^^^

Now THAT'S what I'm talking about !!! :D

liGymRatt

03-05-2008, 05:51 PM

LOL YEAH! thanks pt!

so arm day was SSSSSSSSSSSIIIIIIIIIIIIIIIIIICCCCCCCCCCCKKKKKKKKKK KKKK!!!!!!!!!!!!!!!

I was so in the zone i trained till i couldnt even think the word "pump"!
by my last set i could hardly lift my arms, let alone stand!

i really thought today was going to suck..
i woke up really tierd, i got cought in the rain this morning durring my cardio, and i got to the gym 15min late.....
even on my warm up set i really wasnt feeling it...
but as soon as i looked in that mirror and said "The time is Now, This is the day that Counts, Its time to GROW!!" It Was ON!!!

incline bench one arm curls: 30's/10/4
barbell curls: 65/10/4 superset w/ reverse curls: 30/20/4
decline curls: 25's/8/3 superset w/ one arm over head ext: 25/15/3
pushdowns: 190/6/4 w/ dropset 90/20/4
rope push downs: 90/15/4 superset w/ rope forearm curls 5/?/4

can we say BURN!

liGymRatt

03-06-2008, 03:19 AM

WELLLLLLLLLLLLLLLLLL GOOD MORNING ALL!!!!!!!!!!!!

its cardio day and am going to mix it up a bit....

will be on the stepper 30min level 6, then jumping over to the treadmill speed 3.5 incline 3.5 and sprinting for 1min ever 4min on speed 8.0 incline 3.5!!!!!!!!!!

LETS DO THIS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

liGymRatt

03-06-2008, 03:20 AM

ps.... PT YOU LOOK HUGE IN THAT NEW PIC!

5Six

03-06-2008, 07:35 AM

Dude, your dedication is always awe inspiring. Are you prepping for a show?

pu12en12g

03-06-2008, 07:54 AM

LETS DO THIS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Werd... the time is now !!!111

liGymRatt

03-06-2008, 05:08 PM

Dude, your dedication is always awe inspiring. Are you prepping for a show?
ALL WAYS BROTHER!!!!!!

liGymRatt

03-06-2008, 05:09 PM

Werd... the time is now !!!111
REALLY? Cause i thought it was NOW!
lol
your the man!

5Six

03-06-2008, 05:25 PM

ALL WAYS BROTHER!!!!!!

Very cool man. I'm seriously considering doing a Novice show next April. I'm going to go down to the this year's Novice show to check out my potential competition

liGymRatt

03-07-2008, 03:37 AM

Very cool man. I'm seriously considering doing a Novice show next April. I'm going to go down to the this year's Novice show to check out my potential competition
JUST DO IT! DONT WORRY ABOUT HOW EVERYONE LOOKS>> THIS IS FOR YOU!

liGymRatt

03-07-2008, 03:38 AM

Being misunderstood
?When one is misunderstood as a whole, it is impossible to remove completely a single misunderstanding. One has to realize this lest one waste superfluous energy on one?s defense.? ?Nietzsche

It Is Friday, and I just want to apologize for not writing or having the energy in my posts like I normally do. I am not one to make excuses, nor do I like to hear them. There is a tremendous amount of things going on in my life right now that I am trying to balance, make sense of and adjust so I can continue in who I am. I don?t know if that makes sense, but that?s the deal right now.

SO! My dad bought some fish yesterday and got me a piece! I just broiled it and cant wait to have that in stead of my tuna. I am measuring it out just as I normally would. Mmmmmmm.

Its chest and shoulders today and I am planning on destroying this Body of mine! It will definitely be a high intensity workout, I?m feeling good right now.

Tomorrow I will be running a seminar with another trainer at the Marriott. We have been trying to plan this for a why?ll now. Hopefully we should get a great response out of it. The guy who I?m doing with it is sticking more on the training and I?ll be doing the nutrition. The whole thing is going to run for about 2hr.

But lets get to this workout!!!!!!

Smith Incline press: 4/10
Incline cable flys: 4/10
Hammer strength chest press: 3/10 w/ dropsets 3/15-20
Behind neck press: 4/10
Rear machine flys: 4/10
Front/side raises: 4/10-15

The Time Is Now, This Is The Day That Counts, Its Time To Grow!

Ps. I weighed in at 186lbs today! BAM! Will be posting my diet and what I plan to change this weekend!

liGymRatt

03-07-2008, 07:38 AM

HOLY FREAKIN SHI*!!!!!!!!!
SICKKKKKKKKK! the workout was nice....
i had a great pump and great sweat going about 15 min into it... my chest should def be sore tomorrow.. and if i'm lucky, just lucky i think my shouders will be too!

so it went a little like this

Smith Incline press: 135/15/2, 185/10/2, 225/8/2, 245/4/2 w/ dropset 135/10/1
Incline cable flys: 60's/10/4
Bench press: 135/10/1, 185/8/2 superset w/ dips -/8/3
Dumbbell shoulder press: 35's/12/2, 50's/10/2
Rear machine flys: 90/12/4
Front/side raises: 20/10-15/3

I need a nap!

bigman30685

03-07-2008, 09:34 AM

Sorry to hear about ur problems bro. I love the gym because its the only place where I can clear my head. Hope everything clears up.

pu12en12g

03-07-2008, 10:11 AM

.. my chest should def be sore tomorrow.. and if i'm lucky, just lucky i think my shouders will be too!

Werd !! :D

liGymRatt

03-08-2008, 02:16 AM

Sorry to hear about ur problems bro. I love the gym because its the only place where I can clear my head. Hope everything clears up.
thanks Pat!

liGymRatt

03-08-2008, 05:21 PM

its about 14 hr from my leg workout this morning and they are SORE!
my entire body is sore. my upper body is shot and my legs are very achy right now.... i love it.

this was def a great training week...
i paln to take off tomorrow, i havent takein off for almost two weeks now....
thats right i was still doing my morning cardio and training in Ohio last weekend.... so i am due for an off day.... i also plan on have a damn good cheat meal tomorrow.. so far i am set on a box of Mac and cheese:) ..... i also plan on getting plenty of sleep, i am feeling run down and do not want to get sick... so sleep is def needed...

did a seminar today, it went really well.... it was me and another trainer who did it ... it talked about training, exercise and thai chi... i talk of nutrition... we had a great showing and a great time doing it... should get a number of clients from it....

going to an 80's party tonight...lol.. its at a roller skating place and ya need to dress up! lol its going to be funny as hell... not sure what i'm going ...

the workout today was rushed.. but let me tell you it was freakin intence with a capital I!..... it strated off with about 30sec rest between sets, which ended up turing in to no rest.... i was dripping all over the machines and could hardly walk to another... loved it ... havent moved that fast in a long time... my weight suffered but it was def worth the intencity......

Leg press: 225/15/2, 315/15/1, 495/12/1, 675/10/1, 855/6-8/3
leg ext: 50/30/1, 190/8/4
smith squats: 135/15/1, 225/12/1, 315/2/1 w/ dropset 135/20/1
lying leg curls: 110/12/4 sperset w/ seated leg curls: 90/12/4

pu12en12g

03-08-2008, 11:53 PM

going to an 80's party tonight...lol.. its at a roller skating place and ya need to dress up! lol its going to be funny as hell... not sure what i'm going ...

Classic !!!

In for vids :D

liGymRatt

03-09-2008, 07:56 AM

AAAAAHHHHHHHHHH !!!! the journal is final back on the page... that was so annoying........

taking off today and i didnt get up till about 9am today!!! boy that felt nice...
i keep thinking about the box of mac and cheese thats waiting for me.. i dont think i have the balls to eat it lol........ ya i changed my mind with that... not going to do it ... not sure what i am going to do..

but i know this... if you trained legs and your on restricted calories and its past your bed time by about 3 hr.... DONT GO SKATING!!! my legs and me, are shot... i am so tierd today it crazy......

liGymRatt

03-10-2008, 03:48 AM

ok i woke up this morning with powers i cant describe!
Thats right, i'm not talking about powers like flying, physical strength or xray vision.... but Powers which will take me to the next level... Mental Strength!!!!!! CAN I GET A "LOOOOOKKKKK OUT!" !!!!!!

what i'm i taking about? well here it is in black and white. clear as day.
And I am going to need everyones help with this......

I am going for the big push... APRIL 12th is the NY Met.... i weigh 186lbs right now and my legs are just starting to show.... i have five weeks, FIVE WEEKS..... I could Possably drop down to 176lbs.... JUST MAYBE 176!!!

So here is the plan... i am going to force every dam penny from my pockets (this is part of the family prob, no money), and suck it up big time!... going to order a suit, pro tan, tanning package and anything else i feel i may need for the show...
Training!!! ---- will have to be off the wall.... going to drop my calories 5-8% everyweek, and add 1HR Of cardio to the end of my day.... (i'm getting chills just thinking of that sec session of cardio).... and go for the big push!!!!!
SUCK IT UP!!! BIG PUSH!!!
My workouts are going to suffer... and i'm going to feel like ****... sore is not going to be the word...
So here is where you all come in..... i will be posting a video EVERY WEEK HERE ON IN>>>>> AND I NEED EVERYONE TO WATCH IT AND TELL ME WHAT YOU THINK>>>>> IF I LOOK LIKE **** I NEED TO KNOW SO I CAN ADJUST MY DIET>>>> THIS IS VERY IMPORTENT!!!!!!!! I NEED YOU HONEST EYES FOR THIS>>>> I DO NOT WANT TO STEP ON STAGE LOOKING LIKE A FAT PIG!!!!!!!! PLEASE EVERYONE WHO READS THIS GIVE MY YOUR BACK FOR THIS>>> I ALSO NEED YOU TO KEEP ME FOCUSED!!!!

new meal plan attached ... new video will be up on sat..