Thermolean PM Log

[billz015]

My current stats:

Age: 19

Weight: 190

Height: 5'7"

Current BF%: Last I measured(about 3 weeks ago) it had ballooned up to 25%

Lifting Experience: 3 years off and on

Current routine:

Mornings:
(Every day)
35 hindu squats
35 hindu pushups
35 seconds of back bridging

Afternoons:
(Monday)
4 sets of BB Bench(185-225)10-8-6-4
3 sets of DB Bench(75 lbs.)12-10-8
3 sets of Chest Dips(Body weight)8-6-4
3 sets Standing Bench(15-35)10-8-6

(Tuesday)
3 sets of BB Curls(45-75)10-6-4
3 sets of EZ Bar curls(50-80)8-6-4
3 sets of Hammer Curls(45)8-8-8
3 sets Wrist Curls(65-95)10-8-6

(Wednesday)
3 sets Squats(145-175)10-8-6
3 sets Deadlifts(145-175)10-8-6
3 sets Good Mornings(95-115)10-8-6
3 sets Lunges(55-70)10-8-6

(Thursday)
3 sets Lateral Raises(15-35)10-8-6
3 sets Kickbacks(35)10-8-6
3 sets Sitting Military Press(95-115)10-8-6
3 sets Close Grip Bench(95-115)10-8-6
3 sets Standing Rows(115-135)10-8-6
3 sets Tricep Extension(45)10-8-6

(Friday)
3 sets 50 Hindu Squats
3 sets 50 Hindu Pushups
3 sets of 50 seconds worth of back bridging

(Sat+Sun)
Rest Days

Diet:

I eat as healthy as can be, I usually try to avoid junk food, fast food. I get six small meals a day and try to keep my total intake of calories below 2500-2000. I always attempt to get like 190g of protein a day, sometimes it doesn't work out.

Current Health ailments:

I have bad sinus problems which lead to terrible, debilitating headaches. I have a bad lower back which limits the amount I can deadlift and squat. And my knees are pretty bad as well.

Current Supplements:

Kre-Alkalyn
Sesamin
EZ Cuts 2
ZMA
Cytosport Complete Whey
(no multi-vitamin right now, but I'm working on getting one)

Day 1:

Today I felt like ****. I have sinus problems and they were accenuated today because, well I don't know. But I had a terrible headache which did not feel good at all, so my diet was pretty much bad.

I had 2 scoops of whey with 6 oz. of milk first thing in the morning. For my 2nd meal I had a Xyience Breakfast Bar, third meal I had to improvise. I forgot my own lunch at home so I had to search the office for whatever I could eat, I had a pretzel and a honey bun. Fifth meal I was given McDonalds, I didn't buy it, but my roommate grabbed it for me when he realized I was too sick to cook. Sixth meal was my post workout shake, one scoop of whey, 6 oz. of milk.

My workout wasn't that great either, and I didn't do my morning routine. I woke up way too late. But here's what I did:

3 sets of BB Curls @ 75 lbs. (6-5-4)
3 sets of EZ Bar Preacher Curls @ 75 lbs. (6-6-4)
3 sets of Hammer Curls @ 40 lbs. (6-4-3)
3 sets of Wrist Curls @ 75 lbs. (12-12-8)
2 minutes of low intensity Jump Roping
30 Hindu Squats
30 Hindu Pushups
30 seconds of Back Bridging

Keep in mind during every rest period I was using this Ab-Doer machine I have, usually I'd be using the gazelle, but I turned that into a Chest Dip Bar. As well as that, after I took some advil and my headache went away, I moshed for about 15 minutes because it's NATIONAL SLAYER DAY!

I'll be taking Thermolean tonight w/ ZMA.

[billz015]

Day 2:

My diet for today wasn't that great, I started off the day with a Labrada MRP mixed with milk, about 500 cals right there. 2nd meal was a Xyience Breakfast Bar, about 300 cals right there. 3rd I had half of a ham sandwich, and a small milk. Fourth meal was a package of crackers followed by a banana. Fifth meal was a 6" grinder from a local restaurant(I basically forced it down my throat), sixth meal my POST WO Shake. Then I sort of divulged myself on three pieces of pizza, I was eyeing them for about 15 minutes and couldn't resist the urge any longer.

I started off the day with:

30 hindu squats
30 hindu pushups
30 seconds worth of back bridging

My workout today consisted of:

1 set squats @ 135 lbs. for 6 reps
3 sets deadlifts @ 135-165 lbs. (10-8-6)
3 sets good mornings @ 65-75 lbs. (10-10-6)

I didn't do squats because my knees started buckling and such, probably because I did deadlifts immediately before.

Today I felt pretty good, I've got to stop eyeing junk food I always get the urge to have some.

I took Thermolean and ZMA about 45 minutes before falling asleep last night, I'm going to shoot for half an hour tonight.

[billz015]

6/8/06:

Diet:
Meal 1:
1 Bomber Blend Shake
(took Sesamin)

Meal 2:
Untoasted, buttered bagel

Meal 3:
1 Cytosport complete whey shake

Meal 4:
1 Double Cheeseburger
Fries
(took sesamin)

Meal 5:
1 bomber blend shake

Meal 6:
2 bbqed ribs
3 pieces of broccoli
(took sesamin)

Meal 7:
2 mike's hard lemonade

Workout:
Morning:
30 hindu squats
30 hindu pushups
30 seconds of back bridging

Afternoon:
3 sets tricep extension @ 40 lbs. 10-10-10
3 sets Lateral Raises @ 15-30 lbs. 10-8-6
3 sets Close Grip Bench @ 155-165 lbs. 8-6-4
3 sets Upright Rows @ 85-115 lbs. 10-8-6

I got a decent amount of sleep about 7 hours, I felt pretty good as well. I took ZMA + Thermolean 35 minutes before falling asleep.

6/9/06:

Diet:
Meal 1:
1 Labrada Pro V-60 shake
(took sesamin)

Meal 2:
Ham + Cheese on a Croissant
Tater Tots
1 milk

Meal 3:
I small piece of steak
(took sesamin)

Meal 4:
1 cytosport complete whey

Meal 5:
2 slices of Pizza
(took sesamin)

Meal 6:
2 small pieces of steak

Workout:
30 crunches
30 reverse crunches
30 oblique crunches
Used the ab-doer for 10 minutes

I felt good, and I got about 8 hours of sleep. I took ZMA + Thermolean 30 minutes before bed.

[billz015]

(apologies for the lack of updates)

Here's what my diet has consisted of since 6/10:

Meal 1:
Protein Shake(usually Cytosport complete whey)

Meal 2(3 hours later):
Ham + Cheese on White Bread(wheat's better, but I forgot to buy it)
(sesamin)

Meal 3(2 hours later):
Protein Shake(usually Cytosport complete whey)

Meal 4(3 hours later):
Ham + Cheese on white Bread
(sesamin)

Meal 5(2 hours later):
Protein Shake

Meal 6(3 hours later):
Ham + Cheese on white bread

I realize that's not really a balanced diet, I've been taking a multi-vitamin with that as well.

My workout for the past few days:

Sat+Sun:
15 minutes of cardio

Monday:
3 sets BB Bench @ 175-195(10-8-6)
3 sets Chest Dips @ Bodyweight(10-8-6)
3 sets Standing BB Bench @ 35-55(10-6-4)

Tuesday:
3 sets BB Curls @ 75-85(8-6-4)
2 sets Concentration curls @ 35-40(8-6)
3 sets Hammer Curls @ 35-45(10-8-6)
3 sets Behind Back Wrist Curls @ 65-95(10-8-6)

Here are some things to note:
My waist size has been decreasing(I've gone from 36 to 34)
My weight has been increasing(I've gone from 190 to 202)
My stomach has gotten smaller(There's still a large amount of fat on my lower half of the stomach, but underneath my ribs I can see the skin conform to muscle)
My sleep quality has increased(it's almost a chore to wake-up now)
My sleep length has increased(I used to get like 6 hours, now I get like 12)
I'm beginning to see some definition in my arms(They never had much flab on them, but what was on was enough to prevent there from being any definition lines)

That's about it, I'm going to continue to work on improving my diet but I doubt I'll be awesome at it. This is still feeling like a great product and I've been feeling better and looking better(at least in the mirror). I hope to get some pics up as proof of my current claims, I just have to get(or borrrow) a digital camera.

[billz015]

The last three days have been fairly hectic and I've been dedicating a bit more time to getting my nutrition a tad better, as well as working out a bit harder.

My diet was much the same on Wednesday and Thursday which wasn't a good thing, too much white bread is bad and only eating ham and cheese sandwiches probably isn't a good thing, so I've changed things.

On Friday my diet consisted of:
Meal 1:
1 scoop of cytosport complete whey
6 oz. of milk
(took sesamin)

Meal 2:
4 crackers w/ peanut butter
1 xyience breakfast bar

Meal 3:
2 crackers w/ peanut butter
1 bottle of powerade
(took sesamin)

Meal 4:
Cytosport complete whey shake

Meal 5:
2 tacos

Meal 6:
1 tace

All the meals were spaced 2 and 1/2 hours apart.

My workout on Wednesday was:
3 sets Tricep Extensions @ 35-70 (10-8-4)
3 sets Upright Rows @ 75-115 (10-8-6)
3 sets Close Grip Bench @ 155-185 (10-6-4)
3 sets Military Press @ 75-115 (10-8-6)
3 sets Lateral Raises @ 15-25 (10-10-10)

Thursday:
30 crunches
30 reverse crunches
30 oblique crunches
30 hindu squats
30 hindu push-ups
30 seconds of back-bridging

Friday:
30 hindu squats
30 hindu push-ups
30 seconds of back-bridging

As you can tell my diet has probably gotten worse, now that I'm on vacation for the next two weeks I'll spend a majority of my time planning and rteading to better my diet, I really want to get lean and have a lower body fat.

[billz015]

6/18/06:

Meal 1:
2 slices white bread
peanut butter

Meal 2:
2 waffles
peanut butter

Meal 3:
2 slices white bread
peanut butter

Meal 4:
2 waffles
peanut butter

Meal 5:
2 slices white bread
peanut butter

Meal 6:
2 waffles
peanut butter

Well, my house was basically clear of food and all I had was bread, waffles, and peanut butter so I had to make due.

My workout was:
35 hindu squats
35 hindu push-ups
35 seconds back bridging

6/19/06:
Meal 1:
2 slices white bread
peanut butter

Meal 2:
2 waffles
peanut butter

Meal 3:
2 slices white bread
peanut butter

Meal 4:
2 waffles
peanut butter

Meal 5:
2 slices white bread
peanut butter

Meal 6:
2 waffles
peanut butter

Same as before, I'm on vacation and I don't have any side-jobs set up.

My workout was:
30 hindu squats
15 hindu push-ups
35 seconds back bridging

6/20/06:

Meal 1:
Cytosport Complete Whey
6 oz. of milk

Meal 2:
Peanut Butter and Jelly sandwich

Meal 3:
Cytosport complete whey
6 oz. of milk

Meal 4:
PB&J Sandwich

Meal 5:
Cytosport Complete Whey
6 oz. of milk

Meal 6:
PB&J Sandwich

Meal 7:
Cytosport Complete Whey
6 oz. of milk

My house was still depleted of food, but I was able to get milk.

My workout was:
30 hindu squats
15 hindu push-ups
35 seconds back bridging

6/21/06:

Meal 1:
Cytosport Complete Whey
6 oz. of milk

Meal 2:
Peanut Butter and Jelly sandwich

Meal 3:
Cytosport complete whey
6 oz. of milk

Meal 4:
PB&J Sandwich

Meal 5:
Cytosport Complete Whey
6 oz. of milk

Meal 6:
PB&J Sandwich

Meal 7:
Cytosport Complete Whey
6 oz. of milk

Same as before, but I still had milk. I get my paycheck on Thursday so I'll have food then.

Workout:
3 sets BB Bench @ 175-195(8-6-3)
3 sets Chest Dips(6-6-6)
3 sets Standing BB Bench @ 45-65(8-6-4)
1 set BB Bench half motion 155(10)

[billz015]

6/22/06:

Diet:
Meal 1:
2 waffles
1 scoop of peanut butter

Meal 2:
Cytosport Complete Whey protein shake

Meal 3:
2 slices of pizza(I was at work, it was the only thing to eat)

Meal 4:
2 Dbl. Cheeseburgers(Same as above)

Meal 5:
Cytosport Complete Whey shake

Meal 6:
2 waffles
1 scoop of peanut butter

Workout:
3 sets Close Grip Bench @ 145-175 (8-6-6)
3 sets Extensions @ 25-45 (12-10-8)
3 sets Overhead Press @ 75-105 (12-10-4)
3 sets Lateral Raises @ 15-35 (12-10-8)

I felt good this day, took Thermolean 30 minutes before falling asleep. Um, I started a new job at a restaurant this day because I got fired from my usual day job(they claimed I was stealing stuff, as far as I know I wasn't).

6/23/06:
Diet:
Meal 1:
2 waffles
1 scoop of peanut butter

Meal 2:
Cytosport Complete Whey protein shake

Meal 3:
2 slices of pizza(I was at work, it was the only thing to eat)

Meal 4:
2 Dbl. Cheeseburgers(Same as above)

Meal 5:
Cytosport Complete Whey shake

Meal 6:
2 waffles
1 scoop of peanut butter

My workout was:
30 hindu squats
15 hindu push-ups
35 seconds back bridging

Yea, same as the day before. Working at a pizza place. Fun.

[billz015]

6/24/06:
Diet:
Meal 1:
2 waffles
1 scoop of peanut butter

Meal 2:
Cytosport Complete Whey protein shake

Meal 3:
2 slices of pizza(I was at work, it was the only thing to eat)

Meal 4:
2 Dbl. Cheeseburgers(Same as above)

Meal 5:
Cytosport Complete Whey shake

Meal 6:
2 waffles
1 scoop of peanut butter

My workout was:
30 hindu squats
15 hindu push-ups
35 seconds back bridging

6/25/06:
Diet:
Meal 1:
2 waffles
1 scoop of peanut butter

Meal 2:
Cytosport Complete Whey protein shake

Meal 3:
2 slices of pizza(I was at work, it was the only thing to eat)

Meal 4:
2 Dbl. Cheeseburgers(Same as above)

Meal 5:
Cytosport Complete Whey shake

Meal 6:
2 waffles
1 scoop of peanut butter

My workout was:
30 hindu squats
15 hindu push-ups
35 seconds back bridging

Sat + Sun were basically the same as the days before.

6/26/06:
Diet:
Meal 1:
Cytosport Complete Whey
6 oz. of milk

Meal 2:
1 slice of pizza

Meal 3:
1 dbl. cheeseburger

Meal 4:
Two slices wheat
2 slices of ham
2 slices of cheese
2 slices of bologna

Workout:
30 crunches
30 reverse crunches
30 oblique crunches

6/27/06:
Diet:
Meal 1:
1 porkchop

Meal 2:
two slices wheat
two slices cheese
two slices ham

Meal 3:
two slices wheat
two slices cheese
two slices ham

Meal 4:
1 slice of pizza

Meal 5:
two slices wheat
two slices cheese
two slices ham

Meal 6:
Cytosport Complete Whey
6 oz. of milk

Workout:
I changed my routine, I'm doing HIT because I've been doing periodization for far too long

3 sets BB Bench @ (135-160-185) 10-8-6
3 sets EZ Bar Curl @ (30-60-90) 10-8-4
3 sets Close Grip Bench @ (105-135-160) 10-6-4
3 sets Upright Rows @ (30-85-115) 10-4-2

It's been a good week so far.

[billz015]

6/28/06:
Diet:
Meal 1:
2 scrambled eggs

Meal 2:
2 slices wheat
2 slices cheese
2 slices bologna

Meal 3:
Cytosport Complete Whey
6 oz. milk

Meal 4:
18 saltines

Meal 5:
Cytosport Complete Whey
6 oz. milk

Meal 6:
Labrada MRP

Workout:
3 sets Deadlifts @ (60-90-130) 10-8-4
3 sets Squats @ (60-90-130) 10-8-6
3 sets Calf Raises @ (90-130-150) 10-8-8

[billz015]

6/29/06-7/6/06:
Meal 1:
Raisin Bran

Meal 2:
2 slices ham
2 slices cheese
2 slices wheat

Meal 3:
Cytosport Complete Whey shake

Meal 4:
1 slice of well cooked steak

Meal 5:
2 slices wheat
2 slices ham
2 slices cheese

Meal 6:
Cytosport Complete Whey shake

Workout:
30 hindu push ups
30 hindu squats
30 seconds back bridging

Yea, I've been sorta procrastinating as far as this log goes and I need to update it more often. My weight is currently 190 and my bf has got to be at most 20% at this point. My waist has gone from 36 to about 30 so that's how I'm measuring my BF currently. The upper portion of my abs is kinda cut, and the lower portion still has some flab on it. There's also some flab on my legs and my arms.

That's about it for now.

[billz015]

7/7/06-7/10/06:
Meal 1:
2 scrambled eggs

Meal 2:
PB&J Sandwich

Meal 3:
Bowl of Raisin Bran

Meal 4:
1 cytosport complete whey shake

Meal 5:
PB&J Sandwich

Meal 6:
Cytosport Complete Whey

Workout(every day):
30 hindu pushups
30 hindu squats
30 seconds back bridging

Workout(7/10/06):
3 sets stiff-legged deadlifts @ 65-105-125 (10-8-6)
3 sets squats @ 65-85-105 (12-8-4)
3 sets Calf Raises @ 125 (12-12-12)

(I have a horribly bad back which doesn't really allow me to deadlift a lot or squat a lot without a horrible amount of pain)

[billz015]

7/11-7/13
Meal 1:
PB&J Sandwich

Meal 2:
PB&J Sandwich

Meal 3:
Bowl of Raisin Bran

Meal 4:
1 cytosport complete whey shake

Meal 5:
PB&J Sandwich

Meal 6:
Cytosport Complete Whey

7/11/06 workout:
3 sets BB Bench @ 165-185-205 (10-8-4)
3 sets EZ Bar Curl @ 65-85-105 (10-6-4)
3 sets Behind Back Wrist Curls @ 105 (10-12-14)
3 sets Close Grip Bench @ 125-145-165 (10-8-6)
3 sets Lateral Raises @ 15-25 (10-8-8)

Every day:
30 Hindu Squats
30 hindu pushups
30 seconds of back bridging

[billz015]

7/14-7/21:
Diet:
I sincerely apologize for this, but I really haven't kept track of my diet in this time. I've been eating ****ty, like before, but it's gotten slowly better. Not great, but it's decent.

Workout:
Every day:
30 hindu push-ups
30 hindu squats
30 seconds back bridging
20 seconds of front bridging
5 one-legged squats(per leg)
5 one-armed push-ups(per arm)

7/13/06:
3 sets BB Bench @ 165-185-205 (10-8-4)
3 sets EZ Bar Curl @ 65-85-105 (10-6-4)
3 sets Behind Back Wrist Curls @ 105 (10-12-14)
3 sets Close Grip Bench @ 125-145-165 (10-8-6)
3 sets Lateral Raises @ 15-25 (10-8-8)

7/15/06:
3 sets stiff-legged deadlifts @ 65-105-125 (10-8-6)
3 sets squats @ 65-85-105 (12-8-4)
3 sets Calf Raises @ 125 (12-12-12)

7/20/06:
3 sets BB Bench @ 165-235 (12-4-2)
3 sets Lateral Raises @ 15-25-35 (10-8-4)
3 sets Close Grip Bench @ 165-185-205 (10-6-2)

7/21/06:
3 sets Stiff-legged Deadlifts @ 110-165-215 (12-8-8)
2 sets Squats @ 110-165 (10-8)
(would have done more but had to basically crawl around after this)