The Excuses for the Excuses Excuse Log

[Synicus]

Lat cable pulldown (overhead)

1 x 10 x 100, 1 x 10 x 110, 1 x 10 x 120

Should press machine #1

1 x 10 x 90, 1 x 10 x 180, 1 x 10 x 180

Leg extension machine

1 x 10 x 150, 1 x 10 x 165, 1 x 10 x 180

Pec Butterfly machine

1 x 10 x 140, 1 x 10 x 150, 1 x 10 x 160

Leg press

1 x 10 x 90, 1 x 10 x 180, 1 x 10 x 270

Tri cable pushdown

1 x 10 x 60, 1 x 10 x 70, 1 x 10 x 80

Sitdwown calf raises

1 x 10 x 90, 1 x 10 x 135, 1 x 10 x 180

BB Bench (smith machine)

1 x 5 x 90, 1 x 5 x 90, 1 x 5 x 110, 1 x 5 x 130

Hack squat machine, front

1 x 10 x 180, 1 x 10 x 270, 1 x 10 x 360

I only went 1/4 the way down, legs too weak.

Pull back tri/deltoid machine, don't know what it's called

1 x 10 x 90, 1 x 10 x 90, 1 x 10 x 140


Stats

Age: 42
Height: 6.1
Weight: 188
bf%: don't know, around 20 I would quess.
Years training: off and on, more off than on, about 10 years. Never took it real seriously.

Diet

I'm using Fitday. Approximately 50 protein/30 carbs/20 fats. I'm still working on my diet. I eat clean: eggs, fish, red meat, oats, milk, greens, etc. BMR = 1,775. I'm eating approximately 2,200-2,600 cals per day, 6 or 7 meals per day.

Daily Supplements

ON Whey
ON Casein
ON Creatine mono, 5g (post-workout)
Custom Nutrition Warehouse CEE caps, 4-8 (pre-workout)
Custom Nutrition Warehouse Bulk BCAA powder, 10g
Scivation Xtend (BCAAs), 22.58g
Beverly liver tabs, 19 per day, 10 pre-workout
Now Multi
Now vit. C
Now NAC
Now Super Enzymes
Now Green Tea Extract
Puritan's Pride Hawthorne berry
Puritan's Pride Garlic
Puritan's Pride Policosanol
Various other vitamins
Various stims (occaisionally)
Fish pills, Flax oil

Recent history

I'm coming off a calf muscle pull. I'm seeing a Prolotherapist (Osteopath) for needle injections in my right elbow, 4 to 5 per treatment. It's not bad, just burns a little when the sugar/glucose/whatever solution she injects goes in. I have another treatment next weak. I haven't been to the gym in 2 months because of the injuries. I've lost approximately 40lbs in the last 6 months due to diet and exercise, down from 230-235 to 188. I'm working out light because of the injuries, just getting back into it, going slow and careful.

Goals

1. Reduce bf%
2. Gain LBM
3. Learn the major compound exercises (squat, deadlift, ect.). I'm building up to that now.

Now doing M-W-F split, fullbody, just trying to get back into it. I do heavy cardio (swimming, stationary bike, walking/hiking) on off days and PM on workout days. I think I will probably try a 5 x 5 workout routine in about a month, once I build up some strength, concentrating on the major lifts.

In any case, sorry to be so verbose, and glad to be logging in the old geezer section. I'm doing this mainly for myself, to keep me motivated, but by all means comment/critique as you please.

[joed]

Welcome to the club Syn. Always room for another geezer.

[Synicus]

Appreciate it. Hope to contribute as much as possible, but I'm sure there's a lot more folks here that know a lot more than me.

[Synicus]

AM Cardio

Swim 75 min., calories burned 924.

[Synicus]

Lat cable pulldown (overhead)

1 x 10 x 110, 1 x 10 x 120, 1 x 10 x 130

Should press machine #1

1 x 10 x 90, 1 x 10 x 180, 1 x 8 x 200

Leg extension machine

1 x 10 x 165, 1 x 10 x 180, 1 x 10 x 195

Butterfly machine

1 x 10 x 160, 1 x 10 x 170, 1 x 10 x 180

Felt my right elbow "popping" so backed off

Leg press

1 x 10 x 90, 1 x 10 x 180, 2 x 10 x 270

Squat press machine

1 x 10 x 90, 1 x 10 x 180, 1 x 10 x 270

Hack squat machine, front

1 x 10 x 180, 1 x 10 x 270, 1 x 10 x 360, 1 x 10 x 450

Again, only going 1/4 way down

Sitdown calf raises

1 x 10 x 90, 1 x 10 x 135, 1 x 10 x 180

Felt right calf twinging so backed off

Laydown hamstring curl machine

1 x 10 x 60, 1 x 10 x 70, 1 x 10 x 70

Hammer Strength machine

1 x 10 x 90, 1 x 10 x 140, 1 x 6 x 180

BB Bench (smith machine)

2 x 5 x 90, 1 x 5 x 110, 1 x 5 x 130, 1 x 5 x 140

Tri cable pushdown

1 x 10 x 60, 1 x 10 x 70, 1 x 6 x 80

Pretty good workout. Tired. Not happy I felt my right elbow and calf acting up again. Have to be careful. Will see if I have enough energy to do some cardio during Denver/Pats game.

[Original Poster]

Welcome !

[Synicus]

Thanks Chi_town, good luck w/ your log and goals!

[Synicus]

Lat cable pulldown
1 x 10 x 120, 1 x 10 x 130, 1 x 10 x 140

Shoulder press machine
1 x 10 x 90, 1 x 10 x 180, 1 x 10 x 200

butterfly machine
1 x 10 x 170, 1 x 10 x 180, 1 x 10 x 190

Hammer strength machine
1 x 10 x 90, 1 x 10 x 140, 1 x 10 x 180

BB bench (smith machine)
2 x 10 x 90, 1 x 5 x 110, 1 x 10 x 110, 1 x 5 x 130, 1 x 5 x 140

Tri cable pushdown
2 x 10 x 70, 1 x 10 x 80

Leg extension machine
1 x 10 x 180, 1 x 10 x 195, 1 x 10 x 210

Leg press
1 x 10 x 90, 1 x 10 x 180, 3 x 10 x 270

Squat press machine
1 x 10 x 180, 1 x 10 x 270, 1 x 10 x 360

Hack squat machine, front
4 x 5 x 90, 1 x 10 x 90

Sitdown calf raises
1 x 10 x 90, 1 x 10 x 135, 2 x 10 x 180

Laydown hamstring curl machine
2 x 10 x 70, 1 x 10 x 80

Not a bad workout. Elbow still popped a little on the Butterfly machine, no problem w/ the calf. Still sore from Saturday's workout. Gonna take my muscles a little while to get used to the workouts again and recover.

[Synicus]

Cardio yesterday, 1 hr on stationary bike.

Today's workout same as Wednesday's except:

Leg extensions

1 x 10 x 195, 1 x 10 x 210, 1 x 10 x 225, 1 x 10 x 240

Hack squats

3 x 10 x 90 Woohoo!

Injections in elbows on Thursday, 2 in right, 2 in left. I swear I didn't cry. Still a little swoled.

[GSCampbell]

Welcome from a fellow Colorado guy!

Keep up the good work - go Broncos!

GSC

[Synicus]

Thanks, originally from Dallas, just moved up here 6 months ago. But, yeah, I guess I'm a Broncos fan now. Go Bronocs!

[Synicus]

Cardio Sunday, 1 hr stationary bike.

Cardio Monday, 1 hr stationary bike.

Lat cable pulldown
1 x 10 x 130, 1 x 10 x 140, 1 x 10 x 150

Shoulder press machine
1 x 10 x 180, 2 x 10 x 200

Butterfly machine
1 x 10 x 180, 1 x 10 x 190, 1 x 10 x 200

Hammer strength machine
1 x 10 x 90, 1 x 10 x 140, 1 x 10 x 180

BB bench (smith)
10 x 10 x 90 mahahahaha!

Tri cable pushdown
3 x 10 x 80

T bar
1 x 10 x 45, 1 x 10 x 90

Leg extensions
1 x 10 x 195, 1 x 10 x 210, 1 x 10 x 225

Squat press machine
3 x 10 x 90 mahahahaha!

Leg presses
1 x 10 x 180, 3 x 10 x 270

Squat press machine
1 x 10 x 180, 1 x 10 x 270, 1 x 10 x 450

Sitdown calf raises
1 x 10 x 135, 1 x 10 x 180, 1 x 10 x 225

Laydown hamstring curls
1 x 10 x 70, 2 x 10 x 80

Meh....

Actually my bb bench (smith no less) was actually 10 x 10 x 360, in E POUNDS!

[Synicus]

Wed cardio, 1hr, stationary bike

Thurs cardio, 1.5hr, stationary bike

lat cable pulldown
1 x 10 x 130, 1 x 10 x 140, 1 x 10 x 150, 1 x 5 x 160

shoulder press
1 x 10 x 180, 1 x 10 x 200, 1 x 10 x 220

butterfly machine
1 x 10 x 190, 1 x 10 x 200, 1 x 10 x 210

hammer strength
1 x 10 x 90, 1 x 10 x 140, 1 x 10 x 180

tri cable pushdown
3 x 10 x 80

leg extensions
1 x 10 x 210, 1 x 10 x 225, 1 x 10 x 240

hack squat machine
3 x 10 x 180

leg presses
1 x 10 x 180, 1 x 10 x 270, 2 x 10 x 320

squat press machine
1 x 10 x 270, 2 x 10 x 450

sitdown calf raises
1 x 10 x 135, 1 x 10 x 180, 1 x 10 x 225, 1 x 10 x 270

laydown hamstring curls
1 x 10 x 70, 1 x 10 x 80, 1 x 10 x 90

hammerstregnth lateral military
3 x 10 x 90

Had some gb/wb lying around, took it, took 1 Blue Rhino and 2 Amp at the gym. Took 2 Amp yesterday before cardio, didn't sleep good, felt kinda trashed out today.

[Synicus]

Sat cardio, 1hr swim

Sun cardio, 1.5hrs stationary bike

lat cable pulldown
1 x10 x 140, 1 x 10 x 150, 1 x 10 x 160

butterfly
1 x 10 x 200, 1 x 10 x 210, 1 x 10 x 220

hammer strength
1 x 10 x 90, 1 x 10 x 140, 1 x 10 x 180

bb bench, smith
6 x 10 x 100

tri cable pushdown
2 x 10 x 80, 1 x 10 x 90

T bar
1 x 10 x 45, 2 x 10 x 90

leg extensions
1 x 10 x 210, 1 x 10 x 225, 1 x 10 x 240

squat press
3 x 10 x 180

leg presses
1 x 10 x 180, 2 x 10 x 270, 2 x 10 x 320

sitdown calf raises
1 x 10 x 180, 1 x 10 x 225, 2 x 10 x 270

hamstring curls
2 x 10 x 80, 1 x 10 x 90

[Synicus]

Tues 1hr cardio
Wed 1hr cardio

lat cable pulldown:
1 x 10 x 140, 1 x 10 x 150, 1 x 10 x 160

shoulder press:
1 x 10 x 180, 1 x 10 x 200, 1 x 10 x 210, 1 x 7 x 230

hammer strength:
1 x 10 x 140, 2 x 10 x 180

bb bench (smith)
5 x 5 x 110, 5 x 5 x 130

tri cable pushdown:
3 x 10 x 80

leg extenstions:
1 x 10 x 225, 1 x 10 x 240, 1 x 10 x 255

hack squat:
3 x 10 x 180

leg presses:
1 x 10 x 270, 3 x 10 x 320

squat press:
1 x 10 x 270, 2 x 10 x 450

laydown hamstring curls:
2 x 10 x 80, 1 x 10 x 90

[jaguarr]

Man, you are a machine! Keep up the good work!

jag

[tarman]

if the shoulder press is w/ free weights, and not on the Smith machine, I am very impressed! I am suprised you do not bench more given the weights yuo move on the other exercises.

[Synicus]

Man, you are a machine! Keep up the good work!

Thanks for the encouragement I appreciate it. Even though you're laughing at me, a "machine." LOL, yeah, I'm IRON MAN.


I am very impressed!

I'm not. No, not free weights, shoulder press machine. I have been hired to test out all the machines at my gym, so that's what I'm doing, LOL.

I'm getting stronger, its just a matter of progression, lifting heavier each time if I can. My elbow still fecked up, tendon popping trying to pull away from the bone, so got more injections to come. Not gonna be stupid about this.

Gotta go at my own pace.

thanks

[jaguarr]

I'm not laughing at you. You're having some consistenly awesome workouts, thus the "machine" comment. So, keep at it, Iron Man! :D

jag

[Synicus]

Yeah, thanks, I was just kidding.

I'm just aiming for consistency. When I started 3 weeks ago I was sore for a week, now I'm adjusting. 1 day on, 2 off, cardio on off days, DOMS arent bad really now. I'm definately getting stronger, body weight staying around 190, upped calories to 3000 and I still think I'm losing fat. Pretty much DIET and consistency and moving to heavier weights/free weights as I get stronger and my elbow heals up a little, that's what I'm lookin to do.

[Synicus]

Friday, 1hr cardio
Sat., 2.15hrs cardio, swim, stationary bike

Lat cable pulldown:
1 x 12 x 140, 1 x 12 x 150, 1 x 12 x 160

Shoulder press:
1 x 10 x 240, 2 x 7 x 230

Hammer strength:
3 x 10 x 180

bb bench (smith)
5 x 5 x 140, 2 x 3 x 150, 1 x 1 x 160

Tri cable pushdown:
3 x 10 x 80

Leg extensions:
1 x 10 x 240, 1 x 10 x 255, 1 x 10 x 270

Hack squat:
3 x 10 x 180

Leg press:
4 x 10 x 320, 1 x 10 x 270

Squat press:
2 x 10 x 450

Laydown hamstring curl:
2 x 10 x 90, 1 x 10 x 100

Butterfly:
1 x 10 x 200, 1 x 10 x 210, 1 x 10 x 220

Standup calf raises:
1 x 10 x 240, 1 x 10 x 340, 1 x 10 x 400

Supplements: 4 Blue Rhino spaced 1hr apart, 4 White Blood, 6 Green Bulge, 2 x 20mg Synephrine, Arginine/Ornithine 4 x 500/250mg. Not very impressed w/ the Controlled Labs stuff. Synephrine doesn't seem to effect me much. I just threw the Arginine/Ornithine in there.

Diet example, today:

#1 2 scoops whey, milk, can of pineapples

#2 2 orowheat slices, 3 slices oscar meyer ham, mustard, yogart, V-8

#3 2 chicken breasts, cooked in olive oil, Mrs Dash, V-8

#4 1 scoop whey, pre-workout

#5 2 scoops whey, post-workout in BCAA water mix

#6 catfish fillet, olive oil, Mrs Dash, 2 cups brocolli

#7 cup cottage cheese (yuck), can of pineapples

#8 1 scoop casein, milk, 2 tablespoons pb, 1 tablespoon Udos oil, 6 fish oil caps

Breakdown: 371p/213c/91f = 3491 cals

Cals consumed: 3491
Cals expended: 3794
-303

Felt groggy as hell today, maybe cause of the swim yesterday. Pretty productive in the gym, so ok.

[eddied27]

Nice work! Looks like your on the right track....keep moving forward. Looking forward to tracking your progress and workouts.

Question: what did you do primarily, in terms of diet, to drop from 230-235 to the ~190 you are at now? Always interested to see what others do from that weight...which is where I am now and would like to drop a few.

Take care...Ed

Hey....just noticed...posted the half century mark...500th :)

[Synicus]

Thanks for the encouragement Eddie.

Losing weight or fat?

For me a mixture of boring eating, cardio, full body workouts, cardio, and Klonopin (benzopiadene, longer half-life than Xanax). I was probably eating around 2000-2200 calories for a few months. My BMR according to Fitday is around 2700. I didn't do this intentionally, didn't really know what I was doing as far as diet. I did eat clean, though, Tons of tuna fish, eggs, milk, whey protein, lean ground beef, green beans, spinach, canned fruit, some soup. No butter or fast foods, just real clean. Doing cardio like 3 or 4 times per week, 1-2hrs, more often 1 or 1.5, hiking, walking, doing full body workouts like 3 times per week. At that calorie load, and that activity load, the weight started to fall off FAST at about the 6 week period, losing 2 or 3 pounds per week. The Klonopin suppressed my appetite, I think, but I can do w/ or w/out food pretty easily. I'm off the Klonopin now. I would guess I'm between 15-20% fat now.

I looked at your log, you're not fat. I would bump your cardio up to at least 1 hr. This is a bodybuilding site, people are prejudiced against cardio. Cardio is good, but you just have to see how your body reacts in regard to muscle catabolism if you don't want to lose muscle. i wouldn't advise doing what I did cause I was probably in "starvation mode" to some extent. Keep at the cardio, eat clean, look at cals consumed vs. cals expended, be at a negative on this (that's basically a "cut"), maybe lower your carbs, do carb cutoffs, raise your fat intake.

There is a lot of good info on nutrition, carbs, fats, carb cutoffs over at ironaddicts dot com. You might want to read some over there. You're an endo, I'm more an ecto, so it might be easier for me to lose fat, but about the 6-8 week period w/ lots of cardio, clean diet, fat should start falling of fast.

Congrats on the posts!

[Synicus]

Oh, and I love the Amp too. Good ****! It's great for cardio, you get in a zone and endurance is unbelievable.

[eddied27]

Thanks for the encouragement Eddie.

Losing weight or fat?

For me a mixture of boring eating, cardio, full body workouts, cardio, and Klonopin (benzopiadene, longer half-life than Xanax). I was probably eating around 2000-2200 calories for a few months. My BMR according to Fitday is around 2700. I didn't do this intentionally, didn't really know what I was doing as far as diet. I did eat clean, though, Tons of tuna fish, eggs, milk, whey protein, lean ground beef, green beans, spinach, canned fruit, some soup. No butter or fast foods, just real clean. Doing cardio like 3 or 4 times per week, 1-2hrs, more often 1 or 1.5, hiking, walking, doing full body workouts like 3 times per week. At that calorie load, and that activity load, the weight started to fall off FAST at about the 6 week period, losing 2 or 3 pounds per week. The Klonopin suppressed my appetite, I think, but I can do w/ or w/out food pretty easily. I'm off the Klonopin now. I would guess I'm between 15-20% fat now.

I looked at your log, you're not fat. I would bump your cardio up to at least 1 hr. This is a bodybuilding site, people are prejudiced against cardio. Cardio is good, but you just have to see how your body reacts in regard to muscle catabolism if you don't want to lose muscle. i wouldn't advise doing what I did cause I was probably in "starvation mode" to some extent. Keep at the cardio, eat clean, look at cals consumed vs. cals expended, be at a negative on this (that's basically a "cut"), maybe lower your carbs, do carb cutoffs, raise your fat intake.

There is a lot of good info on nutrition, carbs, fats, carb cutoffs over at ironaddicts dot com. You might want to read some over there. You're an endo, I'm more an ecto, so it might be easier for me to lose fat, but about the 6-8 week period w/ lots of cardio, clean diet, fat should start falling of fast.

Congrats on the posts!

Thanks for the information...helpful.

BTW....



I looked at your log, you're not fat.


You are too kind....:D

Ed

[Synicus]

Mon 1hr cardio
Tues 1.5hr cardio

lat cable pulldown:
1 x 10 x 150, 1 x 10 x 160, 1 x 7 x 170

shoulder press:
2 x 10 x 240, 1 x 10 x 250

hammer strength:
3 x 10 x 180

bb bench (smith)
5 x 5 x 150

tri cable pushdown:
1 x 10 x 80, 2 x 10 x 90

butterfly:
1 x 10 x 200, 1 x 10 x 210, 1 x 10 x 220

leg extensions:
1 x 10 x 255, 1 x 10 x 270, 1 x 10 x 285

hack squat:
1 x 10 x 180

leg press:
5 x 10 x 320

laydown hamstring curl:
3 x 10 x 100

squat press:
1 x 10 x 320, 2 x 10 x 450

Supplements: 5 blue rhino, 6 green bulge, 6 white blood. Slight elevation of mood from blue rhino. Took 4 x 20mg Synephrine Mon cardio, elevated heart rate, "anxious" feeling, no real boost or energy. Synephrine goes to bottom of my supplement pyramid.

Diet: @ 3500 cals, will stay there for week or 2 to see how I respond, if ok then bump around 4000 cals. Daily cal expenditure between 3500-5000 depending on workload.

[jaguarr]

Nice workout, man. Once you get over 3000-3500 calories, even adjustments of a couple hundred calories can make a huge difference in my experience, so maybe try bumping by 100-200 calories at a time rather than a full 500 and see how that impacts you. Just something to try, anyway. Keep up the good work in here!

jag

[Synicus]

Thanks for the encouragement, Jag. Yeah, I'm gonna stay between 3000-3500 cals for a while, see what happens.

lat cable pulldown:
2 x 10 x 160, 1 x 8 x 170

shoulder press:
1 x 10 x 240, 2 x 10 x 250

hammer strength:
3 x 10 x 180

bb bench (smith):
6 x 5 x 150

butterfly:
2 x 10 x 210, 1 x 10 x 220 (machine max)

leg extensions:
2 x 10 x 270, 1 x 10 x 285 (machine max)

hack squat:
4 x 10 x 180

leg press:
6 x 10 x 320

laydown hamstring curl:
2 x 10 x 100, 1 x 10 x 110

squat press:
3 x 8 x 450

Supps: 5 blue rhino, 6 green bulge, 6 white blood, 6 cissus rx, 3 amp. Maybe slight elevation of mood from b. rhino, didn't really feel the amp, kinda grogged thru workout.

Diet: same

[Synicus]

Sat 1.5 hrs cardio, stationary bike
Sun 1.5 hrs cardio, "

lat cable pulldown:
1 x 10 x 160, 2 x 10 x 170

shoulder press:
3 x 10 x 250

hammer strength:
4 x 10 x 180

bb bench (smith):
6 x 5 x 150

butterfly:
1 x 10 x 210, 2 x 10 x 220 (machine max)

leg extensions:
1 x 10 x 270, 2 x 10 x 285 (machine max)

hack squat:
4 x 10 x 180

leg press:
6 x 10 x 320

laydown hamstring curl:
1 x 10 x 100, 2 x 10 x 110

squat press:
3 x 10 x 450

Supps: 1 scoop ready4war (holy gastroidinal distress and gaseous oxide batman!), 6 blue rhino (done w/ this), 6 white blood. I substituted 6 *** CEE caps for the green bulge. Feel the *** better. Have a bottle of Now Tribulus 500mg around, so started taking that a few days ago, 1000mg per day.

Diet: same

[GSCampbell]

Supps: 1 scoop ready4war (holy gastroidinal distress and gaseous oxide batman!)

That R4W is some wicked sh*t, no? :eek:

[Synicus]

That R4W is some wicked sh*t, no?

Yeah, "wicked" is appropriate. Smells like toad ass. I poured it into my bcaa/xtend mix and it bubbles up like battery acid. I was the Toxic Avenger in the gym today. I kept letting em go and people would glare around in search of the invisible perpetrator, "who did dat?" :eek:

Supplements:rolleyes:The way its going I'll be taking 3 Amp, 4 Synephrine, 400mg of caffeine, and 1 scoop of ready4war in another week cause this stuff ain't doin much to me which surprises me as I thought I was fairly sensitive to stims. Oh well, I'm just gonna order some Stim X and blow some more money on some other stuff.

[Synicus]

Tues, no cardio
Wed, 1 hr cardio

shoulder press:
1 x 10 x 240, 2 x 10 x 250

hammer strength:
3 x 10 x 180

bb bench (smith):
6 x 5 x 150

butterfly:
1 x 10 x 210, 2 x 10 x 220 (machine max)

hack squat:
4 x 10 x 180

leg press:
6 x 10 x 320

laydown hamstring curl:
1 x 10 x 100, 2 x 10 x 110

squat press:
3 x 8 x 450

Supps: 1 scoop ready4war, 1 Amp, 1 caffeine, 1 green tea, started activate + tribulus yesterday.

Diet: same

3 injections in right elbow. Mmmm, vicodin. Zzzzzzz.

[Gunn27]

Great workouts Synicus. I see you are injesting stuff that smells like "toad ass" in here. What is it with this place and supps that taste/smell like ass, is this an o/35 exclusive or does it run in the general bodybuilding population? :)

[Synicus]

Thanks. Diet and consistency, little steps.

Ready4war, what can I say? Definately has Eye of Newt and Tincture of Toadass in it, just not on the label. I can deal w/ the taste, hell you just swig what you got down. Its not that bad. What irritates me more is that NONE of the "supplements" I have tried so far have lived up to my expectations or the hype surrounding the supplement. I'm gonna try some more, have started ActivaTe, have ordered some more "stuff," but so far I'm not experiencing what people in the supp logs/supp section are saying about various products. Hmmm. I like Amp, but is it worth what I paid for it? I think ready4war enhances performance some, but is it worth what I paid for it? Green bulge/white blood didn't really do much. Live and learn, I guess. Food is doing more than any supplement I've tried so far, I think.

[Synicus]

Fri 1hr stationary bike
Sat swim 35 laps = 1 mile around 1hr, stationary bike 1hr

shoulder press:
2 x 10 x 270, 1 x 10 x 250

hammer strength:
3 x 10 x 180

bb bench (smith):
6 x 5 x 150

butterfly:
1 x 10 x 210, 2 x 10 x 220 (machine max)

hack squat:
4 x 10 x 180

leg press:
5 x 10 x 320, 2 x 10 x 360, 1 x 10 x 380

laydown hamstring curl:
1 x 10 x 100, 2 x 10 x 110

squat press:
3 x 8 x 450

leg extenstions:
2 x 10 x 270, 1 x 10 x 285 (I think this is bad for my knees)

Core work (light):

Flat bench:
5 x 10 x 90

Incline bench:
5 x 10 x 50

Decline bench:
5 x 10 x 50

Dead lift:
5 x 10 x 90

Step ups:
5 x 10 x 20lb db

bb Military press:
5 x 10 x 50

db shoulder press:
5 x 10 x 25lb db

Situps:
1 x 30

Supps: 4 white blood, 6 arginine/ornithine (I don't think I respond too well to NO products), 6 *** cee caps (I don't respond too well to creatine, I think), tribulus, activate. This is my 5th day on activate, it is having some effect: some mass gain, a compression/hardening/fullness of muscles, strength increase. I notice the activate about 1hr after taking it. I'm taking 4 activate and 4 tribulus (500mg) spread throughout the day. I may change activate to 2 1hr before workouts (w/ 1 gram trib) and the other 2 spread throughout the day. Maybe I'll go to 5 activate.

Diet: same, between 3000-3500 a day

Comments: I was surprised I was able to swim 1 mile as I haven't swam/swum/swimmed/whatever in 2 weeks. After my swim Sat I felt extremely energetic, like I could run 10 miles, then 2 hrs later, crash, exhaustion. I want to get my swimming up to 2 miles per session, so I think I need to swim 2 times per week. Swimming makes me feel good :)

[Synicus]

Wed 1.5hr stationary bike
Thurs swim 40 laps


Workout #1:

shoulder press:
3 x 10 x 270

hammer strength:
3 x 10 x 180

bb bench (smith):
6 x 5 x 150, 1 x 5 x 160

butterfly:
1 x 10 x 210, 2 x 10 x 220

hack squat:
4 x 10 x 180

leg press:
2 x 10 x 320, 1 x 10 x 360, 1 x 10 x 380, 2 x 10 x 400

laydown hamstring curl:
1 x 10 x 100, 2 x 10 x 110

squat press:
3 x 8 x 500

workout #2:

deadlift:
5 x 5 x 160

flat bb bench:
5 x 5 x 120

decline bb bench:
5 x 5 x 110

incline db bench:
5 x 10 x 40

db overhead press:
5 x 10 x 25

db flat fly:
5 x 10 x 25

situps:
1 x 30

Supps: 6 activate, 6 CEE....ah hell, its getting too complicated.

Diet: same

[Synicus]

rather

squat press:
3 x 8 x 510 :)

[Synicus]

#1:

shoulder press:
3 x 10 x 270

bb bench (smith):
6 x 5 x 150

hack squat:
3 x 10 x 180

leg press:
2 x 10 x 320, 1 x 10 x 360, 2 x 10 x 410

laydown hamstring curl:
3 x 10 x 110

squat press:
3 x 10 x 510

#2:

bb bench:
5 x 5 x 125

decline bench:
5 x 5 x 110

incline db bench:
5 x 10 x 40

dead lift:
6 x 10 x 90

situps:
1 x 40

swim 35 laps
stationary bike 1hr

cals expended: 4776
cals consumed: 3974

[Synicus]

Wed bike 1hr
Thurs swim 40 laps, bike 1.5hr

#1:

leg press:
1 x 10 x 320, 1 x 10 x 360, 1 x 10 x 410, 2 x 10 x 430

smith bench:
3 x 5 x 150, 2 x 5 x 160

hack squat:
4 x 10 x 230

shoulder press:
3 x 10 x 270

laydown hamstring curl:
2 x 10 x 120, 1 x 10 x 110

butterfly:
1 x 10 x forget

sitdown calves:
1 x 10 x 135, 1 x 10 x 180, 1 x 10 x 205

lat pulldown:
1 x 10 x 150, 1 x 10 x 160

squat press:
2 x 10 x 360

#2:

bb bench:
5 x 5 x 130

decline bench:
5 x 7 x 110

incline db bench:
10 x 7 x 40

dead lift:
5 x 10 x 90

situps:
1 x 50

cals burned: 4064
cals consumed: 3624

[joed]

Hey syn, looks like you're pushing yourself good & hard with the aerobics & lifting; with the calories eaten/burned added in, what's happening with your weight?

[Synicus]

Weight varies as musch as 5-8lbs a day so it's difficult to say. Gym scale said 201lbs yesterday but I go by my trusty k-mart scale, so 195lbs is about it, so + 7lbs since beginning of journal, and bodyfat is going down.

[Synicus]

leg press:
1 x 10 x 320, 1 x 10 x 360, 1 x 10 x 430, 2 x 10 x 450

smith bench:
5 x 5 x 160

hack squat:
3 x 10 x 270

shoulder press:
2 x 8 x 280, 1 x 10 x 270

laydown hamstring curl:
3 x 8 x 120

butterfly:
1 x 10 x forget

lat pulldown:
1 x 10 x 150

squat press:
1 x 10 x 360, 1 x 10 x 410

flat bb bench:
5 x 5 x 130

decline bench:
5 x 5 x 120

incline db bench:
10 x 8 x 40

dead lift:
10 x 10 x 90

bike 1hr

cals burned: 4450
cals consumed: 3700

[Synicus]

leg press:
1 x 10 x 320, 1 x 10 x 360, 2 x 10 x 450, 2 x 10 x 470

smith bench:
5 x 5 x 160

hack squat:
3 x 10 x 270

shoulder press:
3 x 8 x 280

laydown hamstring curl:
3 x 8 x 120

butterfly:
1 x 10 x forget

lat pulldown:
1 x 10 x 150, 1 x 10 x 160

squat press:
2 x 10 x 360, 1 x 10 x 410

flat bb bench:
5 x 5 x 125, 5 x 5 x 130

decline bench:
5 x 5 x 120

incline db bench:
10 x 10 x 40

dead lift:
7 x 10 x 110

situps:
1 x 60

bike 1hr


cals burned: 4357
cals consumed: 3567

[jaguarr]

Looks like you're cranking away in here, man! Keep it up! :cool:

jag

[Synicus]

Yeah, still crankin....

leg press:
1 x 10 x 360, 2 x 10 x 450, 3 x 10 x 500

smith bench:
5 x 4 x 170, 2 x 3 x 180

hack squat:
3 x 10 x 270

shoulder press:
3 x 8 x 280

laydown hamstring curl:
2 x 8 x 120, 1 x 8 x 130

butterfly:
2 x 10 x forget

lat pulldown:
1 x 10 x 160, 1 x 10 x 170

squat press:
3 x 10 x 360, 1 x 10 x 410

sitdown calf raise:
3 x 10 x 225, 1 x 10 x 250

flat bb bench:
8 x 4 x 140

decline bench:
8 x 5 x 120

incline db bench:
10 x 12 x 40

shoulder press:
5 x 10 x 25

situps:
1 x 80

bike 1hr


Supps: Rebound xt (3 caps) + PowerFull (8 on workout days) + ActivaTe (5 on workout days)

[Synicus]

flat bb bench:
8 x 3 x 145, 2 x 4 x 145

decline bench:
8 x 5 x 125

incline db bench:
10 x 13 x 40

shoulder press:
5 x 10 x 25

situps:
1 x 80

bike 1hr

[Synicus]

leg press:
1 x 10 x 360, 2 x 10 x 450, 3 x 10 x 490

smith bench:
6 x 3 x 180

hack squat:
3 x 10 x 360

shoulder press:
3 x 8 x 280

laydown hamstring curl:
3 x 8 x 130

butterfly:
2 x 10 x forget

lat pulldown:
1 x 10 x 160, 1 x 10 x 170

squat press:
2 x 10 x 360, 2 x 10 x 410

sitdown calf raise:
3 x 10 x 225, 1 x 10 x 250

t-bar:
1 x 10 x 45, 2 x 5 x 90

[Synicus]

flat bb bench:
6 x 4 x 145

decline bench:
6 x 5 x 130

incline db bench:
10 x 10 x 45

shoulder press:
10 x 5 x 30

situps:
1 x 30

bike 1.5hr

[GSCampbell]

My a$$ would fall off after an hour and a half on a bike!

Looks like you are moving right along - great job.

[joed]

Yeah, I would have to check & see if mine had, it would be numb.
That's grinding it out Syn, WTG.

[jaguarr]

An hour and a half on a stationary bike would drive me bat**** insane. An hour and a half on my mountain bike, out enjoying the fresh air, flies by like nobodies business, though. Nice work, Synicus!

jag

[Synicus]

The stationary bike is an old Schwinn, very old, that you can turn the tension way up to where you can't even move the pedals. My legs are getting stronger, I attribute much to this stationary bike.

I benched 150 for 2 reps today, I inclined db pressed 50lbs for 2 reps (I know I could do more). The swimming builds my shoulders, lats, pecs.

I would mountain bike but my knees couldn't handle it so I backpack w/ weighted pack (now 20lbs) for 6.4 miles, 1/2 up (steep), 1/2 down. Overall conditioning but primarily shoulders, back, hams, glutes.

All my "cardio" is indirect weight training. I feel so weak that just pushing the weights would depress me, so I do the cardio stuff and it helps me get stronger, which is my goal. My weight is staying around 200lbs.

[Synicus]

flat bb bench:
8 x 3 x 150

decline bench:
5 x 5 x 140

incline db bench:
7 x 10 x 50

shoulder press:
8 x 8 x 30

dead lift:
6 x 8 x 140

[Synicus]

leg press:
1 x 10 x 360, 2 x 10 x 450, 2 x 10 x 500

smith bench:
7 x 3 x 180

hack squat:
3 x 10 x 360

shoulder press:
3 x 8 x 290

laydown hamstring curl:
3 x 8 x 130

butterfly:
3 x 10 x forget

lat pulldown:
1 x 10 x 160, 1 x 10 x 170

squat press:
2 x 10 x 360, 2 x 10 x 410

sitdown calf raise:
3 x 10 x 225, 1 x 10 x 250, 1 x 10 x 270

flat bb bench:
7 x 3 x 150

decline bb bench:
5 x 5 x 140

incline db press:
7 x 10 x 50

shoulder press:
5 x 10 x 30

[joed]

The stationary bike is an old Schwinn, very old, that you can turn the tension way up to where you can't even move the pedals. My legs are getting stronger, I attribute much to this stationary bike...

I remember that bike - small size but weighed about 40 lbs, big comfortable seat & that tension adjuster. A very basic item but it probably will last forever.

[GREENFEATHER]

My a$$ would fall off after an hour and a half on a bike!

Looks like you are moving right along - great job.

Wanna come ride the 12 hour endurance ride with me July 1? :D I'll have a chase car to pick up your ass when it falls off, lol!! :mad: :D

Synicus your workout look great from here. If you're trying to add some mass, maybe tone the cardio down a notch or add in some more food.

[jaguarr]

If you're trying to add some mass, maybe tone the cardio down a notch or add in some more food.

I was thinking the same thing, actually.

jag

[Synicus]

Swim 60 laps

I'm not real satisfied w/ my workouts, not very rational. I have 2 books, Starting Strength by Mark Rippetoe (good I think) and Core Performance by Mark Verstegen. I'm gonna read those and look over some split workouts, ie, shoulders, back, legs, etc.. Weight is 195-200 but yeah I've been slacking on the eating some. I'll pick that up.