The Clown's log

[SuiCiDaL cLoWn]

I am testing an upper/ lower split I made for myself. Gonna be logging it starting on Thursday. I am trying to add mass and get stronger. Later,

:)

[SuiCiDaL cLoWn]

So here's the workout I did today:

Incline: 90x10, 95x5, 115x4

bb curls: 55x3 (WTF), 45x10, 45x8

Dips: bw x 4

Rows: 45x8, 50x8, 50x6

Comments:
Incline bench- on the 115 the positive part of the lift took like 5-6 secondsd to complete on the 4th rep. tricky tricky.

curls: on bb curls last week I hit 50x10 no problem. I guess I was just tired.

Dips: prolly coulda gotten more on these but I felt my delts workin more than my chest or tris. That's not supposed to happen. Probably my makeshift dip station. I am using 2 tall chairs (life 4' high).

Rows: this is the first time I've tried rows and I felt them in my rear delts and upper back. I think I finally am doin them right.

This upper/ lower thing porbably isn't gonna continue. I'm gonna try and focus my attention to my squat and dead in the continuing weeks so I'm gonna go read up and figure something out.

:)

[SuiCiDaL cLoWn]

Startin BFS on monday

:)

[TrueRage]

Good Luck Dude :D
Remember Work Hard!

[SuiCiDaL cLoWn]

Good Luck Dude :D
Remember Work Hard!
Welcome to the journal. yeah i'll work hard for the... 3 weeks i do BFS. then i go on vacation for a week where i'll just do plyos if the gym at the hotel is ****ty. then when i come back i'll start BFS up again. thanks for subscribing.

:)

[SuiCiDaL cLoWn]

Okay last workout before monday I wanted to try and make it good.

Deadlifts: 145x10, 165x10, 185x8, 205x3, 225x3

Cleans: 95x3, 115x3, 115x3

R Leg curls: 30x8


Comments:
Deads- form was iffy on a couple of reps but I fixed it. I started out the workout using mostly my back to complete the lift. Towards the end I was using more of my legs.

Cleans- I coulda went heavier but I was making sure I drove up with my legs and kept form correct.

leg curls- I did it with the right leg only cause my left leg is like 2" bigger than the right and I thought I should isolate that hammy.

overall a good workout, I broke a pretty good sweat.

:)

[SuiCiDaL cLoWn]

And here's the BFS program I made using an outline I found on EliteFitness:

:)

[SuiCiDaL cLoWn]

Alright well it is 100 degrees here in IL and I was outside playing baseball for 4 hours. I caught so my legs are toasted. Championship game and we lost 23-17. Sounds more like a football score. Well I made up the plyometrics workout I'll be doing when I'm on vacation. I'll probably do it every day.

Long Jumps: 5x5
Star Jumps: 5x5
Twists: 5x10
Crunches: 3x10
Leg raises: 3x10
Clap Pushups: 5x5
Burpees: 5x5

*EDIT*- I am thinking I'm gonna keep up with BFS until I hit these goals: (unless of course I am not making gains even with tweaks in diet, etc.)

Bench: 185
Squat: 250
Deads: 275
Militaries: 135

That should be hard enough. :D


:)

[SuiCiDaL cLoWn]

First day of BFS. :)

Squats: warmups- 135x3, 155x3, working- 185x3x3

BB flat bench: warmups- 95x4, 115x4, working- 135x3x3

Military press (standing): warmups-45x10, working- 70x8, 70x7

Comments:

Squats: I'm not used to low reps on squats and this was the first time I actually felt squats working my ass. I changed my feet so they were wider apart and made sure to go all the way ATG. I gotta work on bringing my head up before my ass, as I seem to go into a slight GM. I struggled with the last set.

Bench: not much to say here. Felt good and strong.

Militaries: wow my shoulders get tired easily lol.

It was hot as fcuk in my basement. The AC broke and it's 100 degrees here again. I was sweating buckets. :D Well I'm out.

:)

*EDIT* this is my 69th post so I will post a pic of a hot chick. :D

[SuiCiDaL cLoWn]

Was supposed to do cardio this morning- 45 min. speed walking. I woke up at 8:30 and was like, "Fcuk that" cause I hate doing cardio past like 7:00 idk why. So in the end I ended up jumping rope a little bit in my garage.

Tomorrow is deads, cleans, behind the back shrugs, and pullups.

:)

[The_G]

That sucks that the A/C broke. I work as a A/C and Refrigeration Mech. Want me to come and fix it. lol Good job on the workouts man. Yea when you do squats you don't really want to feel it in the ass. You want to feel it more in your quads. Well keep working hard man. Peace

[SuiCiDaL cLoWn]

That sucks that the A/C broke. I work as a A/C and Refrigeration Mech. Want me to come and fix it. lol Good job on the workouts man. Yea when you do squats you don't really want to feel it in the ass. You want to feel it more in your quads. Well keep working hard man. Peace
Oh alrighty then I might be doin em right. :D Thanks for the input, and I'll be attempting to be workin my tail off. :p

:)

[SuiCiDaL cLoWn]

Deads: warmups-135x3, 185x3, working sets- 225x3, 225x3, 235x3 PR + 10lbs.

Chins: BWx3, BWx1, BWx3

Cleans: warmup: 95x3, working- 135x1 PR+ 10lbs., 125x3, 125x3

Hise shrugs: 135x10, 115x20

COMMENTS:

Deads: felt pretty easy. that's why i upped the weight on the last set.

Chins: grip was lost from the deads lol. on the last set i used a more narrow grip.

Cleans: I went for 135 and got one rep absolutely picture perfect i thought. then the second rep sucked ass so i moved the weight down. i gotta watch my form a lot.

Hise shrugs: as I said my grip was fried so i just tried hise shrugs and now my upper back and traps are pretty roasted.

Good workout overall.

:)

[SuiCiDaL cLoWn]

Dammit it's raining... I am debating on whether to do my originally scheduled cardio or a plyometrics workout cause it's pouring and thundering and lightning. eh...

:(

[SuiCiDaL cLoWn]

Well I did my cardio. :D Only 32 minutes of speed walking. Wanted to do more, but I just kinda ran out of road lol.

:)

[future08]

hey man i look forward to ur log. We will reach our goals together how old are u

[SuiCiDaL cLoWn]

hey man i look forward to ur log. We will reach our goals together how old are u
15 :D thanks.

:)

[SuiCiDaL cLoWn]

Parallel squats: warmups-135x3, 165x3 working sets-185x3, 185x2, 185x3

Lunges: 95x8, 95x8

Incline bench: warmups-95x3, 115x3, working sets- 125x3, 125x3, 125x3

CGBP: 95x8, 105x8

Comments:

Squats- damn these were hard. I widened my stance to as far as the squat rack would allow me. My ass and hammies really worked a lot more than my quads whic was the aim by widening my stance. :)

Lunges- I lost the feeling in my arms after the first set cause all the blood rushed down. My butt is sore right now. :D

Incline- My shoulders were working more here than anything else I think. Still, they were hard.

CGBP: My tris are pretty fried.

This workout took a long time, and idk why.

:)

[Maximus_Stats]

hey man ill be sure to stop by here and help out as much as possible. Good luck with everything.

Also can u make a post about ur goals, ur statistics and maybe ur diet, that would be very helpful thanks!

[SuiCiDaL cLoWn]

hey man ill be sure to stop by here and help out as much as possible. Good luck with everything.

Also can u make a post about ur goals, ur statistics and maybe ur diet, that would be very helpful thanks!
haha yeah that might help. :D thanks. :)

I'm 5'8 and I've been up and down between 160 and 170 and like 15% bf (maybe a little higher). Been lifting for like 2 years almost, but I didn't know wtf I was doing. I'm 15 years old. (16 soon) I'm tryin to get stronger mostly, but it wouldn't hurt to lower my bf% and ****. My diet varies a little but it looks something like this:

Meal 1 (pre-workout): 1c oats, 4 hardboiled eggs,

Meal 2: whey in water, 1/2c oats, grape juice

Meal 3: Ham and ff cheese on bagel, bagel

Meal 4: Tuna, 1/2c oats, mixed veggies

Meal 5: Chicken, 1 tbsp. olive oil

Meal 6: Protein. 1 tbsp. olive oil

Meal 7: Protein shake, 1 tbsp. peanut butter

I'm gonna gradually add more calories as I see fit. Thanls for stoppin by my journal. :)

:cool:

[SuiCiDaL cLoWn]

Well, had my weekly cheat meal today. Had a pizza and some natty pb melted with chocolate chips. :D

:)

[SuiCiDaL cLoWn]

Squats: warmups- 95x5, 135x4, 175x4, working sets- 195x4 PR + 10lbs., 195x3, 205x1 PR + 20lbs., 135x20

Flat bench: warmups- 105x5, 115x5, working sets- 145x2, 135x5, 165x1 PR + 30lbs.

Militaries: warmup- 45x8, working sets- 75x8 PR + 5lbs., 75x8

Comments:

Squats: I went for 195x3x5 but couldn't bust out that 5th rep, so I said fcuk it and went for 205. Then I felt good enough that I wanted to try 20 rep squats. Holy hell my lower back and legs got smashed. :D

Flat bench: I thought I was gonna get 145x3x5 and I didn't so I figured I'd just max out. I wanted to try gettin my bodyweight as that would be the most weight I've ever handled on bench. I was shakin like a mofo, but I got it. :)

Militaries: First set was really easy, second set I was just dead, and on the last 2 reps, I got a little bit of momentum going to get the weight up.

Overall a great workout. I know I was catabolic cause I waited too long after my pre-w/o meal.

:)

[SuiCiDaL cLoWn]

Did 40 min. of speed walking. Holy hell was it humid outside. Saw a bunch on MILFs jogging. :D Bouncy bouncy bouncy bouncy... :D

:)

[Maximus_Stats]

Good job on those PR! Pretty strong bench, I really have to work on mine :(

[SuiCiDaL cLoWn]

Good job on those PR! Pretty strong bench, I really have to work on mine :(
Haha i don't consider it strong. :D hey, you needa work on your bench jsut like i needa work on my squat and deads. :p

well im gonna be goin hard this week, doing extra stuff cause i am goin on vacation sooner than i thought. next week i'm goin. I might get some pics up later today if I'm lucky.

:)

[SuiCiDaL cLoWn]

Some pics. I weighed in at 166.5 after eating like 3 meals so I'll just say I weigh 165. :D I will refrain from giving advice to ANYONE on these boards from now on, because now I have pics up and people can criticize me cause I'm not big. :p Tell me if I gotta work on anything in particular or whatever.

:)

[SuiCiDaL cLoWn]

More... Sorry for some of the crap quality they are. Resizing them messed em up. :(

[The_G]

Did 40 min. of speed walking. Holy hell was it humid outside. Saw a bunch on MILFs jogging. :D Bouncy bouncy bouncy bouncy... :D

:)


HAHAHA that would be fun to see while jogging. I think that would help me out with a jog seeing some milfs.

Good job on the PR's man. Seems like you are doing good. Keep up the good work man!!

[SuiCiDaL cLoWn]

Yeah kinda makes me wanna go out jogging or walking more. :D Thanks.

:)

[TrailrParkTrash]

I didn't even recognize you!! Congrats on the size gains over the last year.. that's a decent amount of quality mass!

[SuiCiDaL cLoWn]

Deads: 145x5, 195x5, 225x5, 235x4 PR + 1 rep, 235x0, 135x10, 235x2

Chins: 1x3, 1x3, 1x4 PR + 1 rep, 1x3, 1x3

Cleans: 115x3, 125x3, 135x3 PR + 2 reps


Comments:

Deads- on the second set of 235, my grip gave out, so I thought a nice drop set would be good. then I remembered I could just go over-under and I got those 2 reps out.

Chins- I actually did these a little out of order, like when i failed on the 235 deads i went to do a couple sets of chins and then went back to deads. I used a narrow grip.

Cleans: 115 felt extremely light, 125 felt really heavy and then I buckled down and dot 135 with good form. It was actually sort of easier cause the ROM is a few inches shorter.

Overall: I'll give it an 8/10 cause my grip blew out.

:)

[The_G]

Deads: 145x5, 195x5, 225x5, 235x4 PR + 1 rep, 235x0, 135x10, 235x2



Looks like around DL's are almost the same there Clown. lol Good job on the 235x4 PR man. I got a PR today to with the DL's 230lbs 2x8 WOOT WOOT.

[TrailrParkTrash]

Good job on the weights! :)

[SuiCiDaL cLoWn]

Good job on the weights! :)
Thanks man.

I did cardio. around 35 minutes worth. I'm not sure though cause I didn't see what time I left and I didn't time it so I can only guess. My little sis went with me as well.

:)

[SuiCiDaL cLoWn]

Alright well tomorrow is the last day before I go on vacation, so I'm gonna try to make it a hard workout. I'm gonna do the normal BFS workout and then some stuff added to it. So maybe like this:

Squat jumps: 3x5

Lunges: 2x8

Incline: 3x5

CGBP: 2x8

Then superset Rack pulls and Shrugs. (3x3 on pulls, 3x5 hopefully my grip doesn't give out)

Then superset db bench and flies. (3x5 on dbs, 3x8 on flies)

Then superset Incline CGBP and Incline alternating hammer curls. (3x8 on each)

Then superset leg curls and extensions: 3x10 each, focus on contracting each muscle fully, not the weight.

And depending on how much time this takes, I'll do some core work:

Weighted crunches: 3x8
Oblique crunches: 3x10 each side
Lying leg raises: 3x10 no weight

The cortisol is gonna flowin bros. :D I am gonna try and get this workout done a little quicker cause it's a lot of volume compared to what it was supposed to be. If you think I could do better on anything, then please tell me what you think needs fixing. keep in mind I only have dbs and a bb and a leg attatchment.

:)

[Maximus_Stats]

good job on the deadlift!

[SuiCiDaL cLoWn]

good job on the deadlift!
Thanks man. :)

Ey tell me what ya htink of my workout I'm gonna try to do tomorrow. ;)

:)

[TrailrParkTrash]

I'll be glad to give you my expert opinion after I see the results ;)

Have a good vacation!

[SuiCiDaL cLoWn]

Okay well I didn't go with exactly what I wanted cause I got tired and bored. :D

Jump squats: warmup-45x5, working- 95x5, 95x5, 95x5

Lunges: 95x8, 105x8

Incline Bench: warmup-105x5, working-115x5, 125x4 PR + 1 rep, 115x4

CGBP: 95x7, 95x8

Rack Pulls: 225x3, 275x1, 255x2

Incline db bench: 30x8, 35x5

1 HOUR MARK

Seated hammer curls: 25x6
superset with:

arnold press: 25x6

leg curls superset with extensions: 50x10

weighted crunches: 25x8, 25x8

oblique crunches: 1x10

lying leg raises: 1x10

Comments:

Jump squats: felt good. coulda gone heavier a little.

lunges: got em done quickly. i was feeling a little "explosive" for lack of a better word and i went really deep.

incline: failed on 3rd set, didn't attempt a 5th rep on the 4th set

CGBP: failed on the racking of it on the first set, nailed the second set with ease.

Rack pulls: dear God on the first set my hammies felt like they were gonna rip off my legs. i did em from knee height. the other sets were heavy and felt good to hold that weight in my hands.

Incline db: first set was light, second my stabilizers blew out. they aren't used to doing db cause i havent done it in a while

hammer curls superset w/ arnold press: hammers were hard, hence the lower rep range. same on arnolds. tris were burning.

leg curls/ extensions: my hammies felt real tight after these. i made the padding hit my butt on the curls so i knew they were contracted fully.

core work: all good here. oblique crunches are odd and dont hit them as much as i thought they did. i gotta make sure i'm doing em right.

overall: 8/10- my strength was not as i wish it was but i was sweating like a pig. :D

i'll probably post up my routine ima try on vacation. i might post while there, but don't count on it.



later

:)

[SuiCiDaL cLoWn]

So uh.. first day in VA. Flight there was pretty f'in boring and hot. Checked out the hotel weight room- no squat rack, no leg press. Just some db's and an incline bench and a lat tower. I'll stick to bodyweight stuff. My diet looked like this:

1: 1/2 bagel and egg sandwich, 1c milk
2: ham and cheese
3: ham and cheese, some twizzlers
4: package of peanuts
5: Applebee's ribblets and fries and an order of 9 mozzarella sticks
6: TBD- prolly some natty pb and eggs
7: TBD- prolly some tuna or eggs
8: if i have one i'll have something of the like.

peace out.

:)

[Maximus_Stats]

Cool workout man. Ull build a lot of explosiveness from the jump squats and lunges, and will help out ur normal squats. For the diet add in a casein source before bed :). Everyhitng looks good

[SuiCiDaL cLoWn]

Cool workout man. Ull build a lot of explosiveness from the jump squats and lunges, and will help out ur normal squats. For the diet add in a casein source before bed :). Everyhitng looks good
Haha idk if i can get casein. All i can really have is milk, but the sugar is kinda bad... i'd rather eat tuna or eggs and some pb. =/ thanks for the comment. it was actually my first time doing jump squats. :D

:)

[SuiCiDaL cLoWn]

My diet:

1: 4 eggs, 1/2c oats
2: 3 whole weat pancakes, eggs, grits, Virginia ham, 2c coffee, 1c green tea
3: 3 chicken tenders, 1 scoop of ice cream on a cone from Friendy's :D
4: 4 slices DiGorno pepperoni pizza
5: pb sandwich and milk
6: tuna and some pb

:) vacation is good...

[Maximus_Stats]

My diet:


:) vacation is good...

where u at right now bro?

[SuiCiDaL cLoWn]

where u at right now bro?
I'm in Virginia. :D

:)

[SuiCiDaL cLoWn]

Alright here's what I ate:

1: 4 eggs, 1/2c oats
2: a handful of peanuts :(
3: ham and cheese sandwich, 2 slices of pizza
4: 4 hot dogs on ww buns, 2 ff, 2 normal, 1c of green tea
5: post w/o- whey in water, twizzlers
6: no sugar added ice cream, ff
7: pb sandwich, glass of milk

My workout looked like this:

I did a circuit of this and then rested a minute between each circuit, going for 4 circuits:

Pushups: 5 reps
Clap pushups: 5 reps
Star jumps: 10 reps
Russian jumps: 10 reps
Burpees: 10 reps

then after that i did:
crunches: 1x10
leg raises (lying): 1x10

[Maximus_Stats]

looks pretty good, what are russian jumps?

[future08]

hey u may have posted this before how tall are u

[SuiCiDaL cLoWn]

hey u may have posted this before how tall are u
I am 5'8. :)


looks pretty good, what are russian jumps?
um let's see... the best description i can give is you jump down so you're into a lunge then jump back up and switch feet in one motion. wow that was awful but i tried. :D


Diet:
1: 1/2c oats, 4 eggs
2: ham biscuit, apple
had a crunch bar sometime in here
3: 3 hot dogs, (1 was ff), milk, ritz crackers
4: 1 bowl of king vitaman cereal :D
5: post w/o- shake and twizzlers
6: slab of ribs and some fries from Friday's
7: pb sandwich and milk

Workout:
I did 4 cycles, 5 reps on each

clap pushups
reg. pushups
lateral jumps
star jumps
russian jumps
burpees

took about 20 minutes.

[TrailrParkTrash]

MOPPY! get offline and enjoy your vacation!!

[SuiCiDaL cLoWn]

MOPPY! get offline and enjoy your vacation!!
Nothin else to do when you're sittin in a hotel room at night...

I felt lazy and didn't work out. I got sunburned in some odd patterns too.

My diet looked something like this:

1: 1/2c oats, 4 eggs, green tea
2: twizzlers, 2 pretzel stick
3: 2 hot dogs
4: 1/2 DiGorno pizza, bowl of Vitaman cereal
5: prolly some tuna
6: pb sandwich, milk

:)

[SuiCiDaL cLoWn]

So I went to Virginia Beach yesterday and got the weirdest burn... check it out...

[img=http://img301.imageshack.us/img301/129/imag0007yi6.th.jpg] (http://img301.imageshack.us/my.php?image=imag0007yi6.jpg)

[img=http://img505.imageshack.us/img505/1015/imag0011qv7.th.jpg] (http://img505.imageshack.us/my.php?image=imag0011qv7.jpg)

:)

[Maximus_Stats]

agreed lool

[SuiCiDaL cLoWn]

Well on Monday I will prolly start BFS but I thought up of an idea for a program that I might try out. This might be for after I do BFS in it's entirety.

:)

[The_G]

Looks like you are still doing good while on vactions. lol Good job man!!

[SuiCiDaL cLoWn]

Looks like you are still doing good while on vactions. lol Good job man!!
Thanks.

I decided (last minute mind you :D) that I'm gonna do a week of a simple thing the football team does in-season that I will use to get my body kinda used to lifting again. I'm gonna alternate cleans and deads.

Bench: 3x10
Squats: 3x10
Deads (cleans): 3x10 (4x3)

I'm actually debating whether I want to do BFS or something else so this will get my body used to lifting again and give me time to decide what I wanna do.

=/

[SuiCiDaL cLoWn]

Shiet. This is not good lol. I went down on my warm up set for squats and my right knee felt like it was gonna give. SOmetimes it jsut like pops for no reason. I didn't wanna aggravate it AT ALL so I just didn't lift anymore. :( I'll see how it is tomorrow. I'm gonna be doin cardio tomorrow.

:(

*EDIT* I'm gonna try it again in an hour... I can't lay off lifting, it's too hard. I feel fat. Speaking of which I gained 6 pounds over vacation. :D

[SuiCiDaL cLoWn]

Well I went to do squats and lost all motivation to lift lol. I did 5 reps of 135 and was like, "wtf am i doing?" and stopped and just did 4 sets of 3 on cleans. I did 1 set of clean/ presses and it was hard to press that much cause i'm weak. :p so i did something. I just gotta get used to it again.

:)

[TrailrParkTrash]

Getting back into lifting fulltime and hardcore isn't easy - so I can sympathize with you MOPPY ;)

[SuiCiDaL cLoWn]

Getting back into lifting fulltime and hardcore isn't easy - so I can sympathize with you MOPPY ;)
Thanks.

Well my tolerance for eating loads ofd clean food is nonexistant. My diet is still not the best but my problem is I can't eat enough in one sitting haha. I had trouble eating my usual breakfast of 1c oats and 4 eggs. And I only ate like 4 meals yesterday (not even all clean.) looks like I got a lot to get into the habit of. Also, from now on cheat meals will not be scheduled.

I did 35 min. of speed walking today.

:)

[The_G]

It seems like you are doing a lot of cardio. I was just wondering are you trying to lose weight or gain weight. If gain I suggest that you should go light cardio. Or maybe you already do that. lol

I know what you mean with the whole eating clean all the time. It is not that easy. I still trying to eat clean everyday and I can't and I have been trying since the first of this year. lol Well keep on trying your best.

Good job on stopping when you thought that your knee was going to pop. That sucks when something like that happens. If I was you I would just not do squats this week and wait until next week.

Well I better get off of here so I can wake up tomorrow and go to the gym at 6AM. Well Good Night!!

[SuiCiDaL cLoWn]

I only do cardio twice a week lol. And it's low intensity...

:)

[TrailrParkTrash]

I guess that answers the question about wether you're trying to gain or lose weight ;)

[SuiCiDaL cLoWn]

I guess that answers the question about wether you're trying to gain or lose weight ;)
yeah shut up before i get chuck norris on your ass.

:D i am trying to just get stronger. i don't really care all that much about size, more about bodyfat though.

I changed the workout for today haha. Same xercises just different rep/ set scheme.

Squats: warmups- 95x5, working- 135x5, 155x5, 175x5

Bench: warmups- 45x5, working- 95x5, 115x5, 135x4

Speed deads: 135, 5 sets of 3

Crunches: 1x10
Lying leg raises: 1x10

Comments:

Squats: knee was good, lower back was a little tweaked but it was not agitated here. the last rep of the last set was a little shaky...

Bench: felt extremely heavy. Fatigue had set in by the time i was done with the 95 set :(

Speed deads: these felt easy and i got them done fast

Core stuff: felt strong, not fatigued.

overall: a good workout, but i was tired =/. this is precisely why i wanted to take a week to get back used to lifting. if i had jumped into anything, i wouldn't be performing at full capacity. i still haven't decided what i'm doing next week.

:)

[future08]

good luck man see me i want the lean mass instead of strength which i hope will come to

[Maximus_Stats]

Ahh good to see that ur finally back in the gym.. No more russian push ups or w/e the heck u were doing.. LOL! :)

[SuiCiDaL cLoWn]

Ahh good to see that ur finally back in the gym.. No more russian push ups or w/e the heck u were doing.. LOL! :)
lol thanks.


Well I found the perfect workout for me guys. It's called WIFLD:

Whatever I Feel Like Doing

BWAHAHAHA!!! starts next week. I love having no structure. ;)

:)

*EDIT*- btw, i will be posting my diet whenever i can. it will most likely be very boring, but i am going to try getting a good amount of clean food and not cheating for as long as i can.

[SuiCiDaL cLoWn]

Alright well I did some different stuff today.

Warmup:

Deads- 135x3x3

Workout:

Clean/ press: 95x3, 115x3, 125x3 (no press)

Militaries: 95x3

Comments:

Clean/press: My first time doing these really. I needed to kinda use my legs to get the press part.

Militaries: Hard.

This workout tooke like a half hour. I did some core work and I coulda gotten it done sooner, but I hadda move the ceiling tiles so I could actually press overhead. :D

Overall: a good workout, but short.

Diet coming later.

:)

[SuiCiDaL cLoWn]

Diet (from what i remember)

1: 4 eggs and 1/2c oats
2: whey shake in water
3: bagel/ ham/ cheese sandwich
4: packet of tuna, 2 tbsp. natty pb
5: (dammit i cheated again) 1 Twix bar, 3 snickers and to slightly clean it up, a fruit smoothie with every fruit under the sun.
6: milk, pb (ran out of casein- hadda use the next best thing)

:)

[SuiCiDaL cLoWn]

okay well for next week I don't have any of my lifting planned at all, but I know that I will probably be running sprints for cardio. I may mix some conditioning work in there (you'll see what i do when i do it) so it will be a lot of anaerobic exercise. Diet coming later.

:)

[SuiCiDaL cLoWn]

My diet was still a little ****ty today haha. I gotta get some veggies in there and more healthy fats. (Olive oil, pb, etc.) I kinda cheated again today. :(

1: 1/2c oats, 4 eggs

2: bologna and cheese sandwich on ww bread

3: protein shake/ pb

4: cheeseburger, no bun

5: cheese dog w/ ketchup, Dilly bar from Dairy Queen. ;D

6: protein shake/ pb

I was out with some friends and it was either eat nothing or cheat. I usually bring peanuts or something to snack on. Not today. =/

:(

Okay and here's what I decided I'm gonna do tomorrow:

Squats: 5x3
Lunges: 2x8
Incline: 5x3
Militaries: 2x8
Rows: 3x5

If I can pull it off. :D

:)

[SuiCiDaL cLoWn]

Today I'm goin to a party, so it's inevitable that I will cheat. I'll post my diet up later.

:(

[SuiCiDaL cLoWn]

As anticipated, my diet was especially ****ty today.

1: bagel/ egg sandwich, coffee
2: burger, cheese fries at The Brat Stop in Kenosha
3: 2 pieces of cake, and some ice cream
4: shake and some pepperoni.

:(

[SuiCiDaL cLoWn]

Squats: warmups- 135x3, 165x3 working- 185x3, 185x3, 185x3, 185x3, 185x2

Lunges: 105x8, 105x8

Incline: warmups- 105x3, 115x3, working- 125x3 PR+ 10lbs., 125x3, 125x3

Military press/ rows superset: 75x6, 75x6


Comments:

Squats: Everything was good til the last set. I just got stuck on the bottom.

Lunges: First set my glutes wanted to rip off, second set felt good.

Incline: right shoulder felt a little funky on the first working set. felt fine rest of the time.

Militaries/ rows: Militaries i was pumped to do, rows not so much. I thought rows hit the lats, but i felt my rear delts get hit more. Oh well.

overall: a good workout, took a while though.

Diet later.

I'm gonna try something and see how it goes. I'm bad at dealing with temptation, so idk how well it will work, but I am going to try and bust a nut only once a week and see how I feel. :D this is gonna be tough. LOL

:)

[The_G]

Well awesome job on the PR on the incline man. I hope that you knee is feeling better now with the squats.

[SuiCiDaL cLoWn]

Well awesome job on the PR on the incline man. I hope that you knee is feeling better now with the squats.
Thanks. Yeah my knee is very odd... Like it didn't bother me while lifting, but later I was just movin it around and it cracked. :eek:

:)

[future08]

man u cheat alot lol but no problem ur trying to gain weight. I have a cheat meal with once a week WINGSSSSSSSS

[SuiCiDaL cLoWn]

man u cheat alot lol but no problem ur trying to gain weight. I have a cheat meal with once a week WINGSSSSSSSS
yeah haha. i try not to but all the food in my house is boring! It's like all I have is chicken, tuna and burgers. I have no room to be creative lol.

here's what I ate today:

1: 1c oats, 4 hardboiled eggs, a bagel and 2 1/2c of coffee

2: whey shake, grape juice

3: tuna, bagel

4: brown and serve saugage links (10 of them :D) and a packet of tuna

5: peanuts

6: casein shake, 5 spoonfuls of cottage cheese and some natty pb

:)

[SuiCiDaL cLoWn]

Ran 15 sprints today. On the 15th, I jogged back to my starting spot and went 2 more sprints that way. (So it was really 17) I used walk-back recovery time on all the rest of my sprints, and the distances varied.

:)

[TrailrParkTrash]

"Well I found the perfect workout for me guys. It's called WIFLD"

Mark my words... no good will come of this..

[SuiCiDaL cLoWn]

"Well I found the perfect workout for me guys. It's called WIFLD"

Mark my words... no good will come of this..
idk man. :D

Okay here's what I ate (from what i remember)

1: whey in water
2: bagel, 4 hardboiled eggs
3: 1 can of tuna, 2 tbsp. peanut butter
4: ham and cheese rolled together
5: ww toast, 4 slices of ham (cooked in olive oil)
6: casein shake, pb, cottage cheese

Went to a friend's house and had a couple of cheeseballs. 11 to be exact.

I gotta lift EARLY tomorrow. It's either I lift at like 3PM or early morning, and I choose the second one. I set my alarm for 4:45 so I'll be done lifting by like 7:00 at most. here's what I got planned:

Jump squats: 5x3
Box squats: 5x3
Cleans: 3x3
Speed bench: 5x3

:)

[TrailrParkTrash]

Add soy milk - you'll love it!!

[SuiCiDaL cLoWn]

Add soy milk - you'll love it!!
I don't need bitch tits. :D

here's what I did today:

Jump squats: warmup- 95x3, working- 105x3, 105x3, 105x3, 105x3, 105x3 PR + 10lbs.

Cleans: warmup- 115x3, working- 135x3, 135x3, 135x3

Speed bench: warmup- 45x3, working- 95x3, 95x3, 95x3

Comments:

JS- my glutes and hams were sore, but they were still pretty easy.

Cleans: form was good. I still need to use my legs a little more, maybe change my foot positioning.

SB- I ran outta time to do an extra 2 sets.

As for the box squats I wanted to do, I couldn't find a good, sturdy box that was at , my sticking point.

I had band camp today from 9:30-1:00, so I did a lot of walking. I did get to eat a sandwich, but I still got hungry haha.

Overall- good workout. coffee amped me up.

i am gonna change the format of my journal entries so they are more like maximus stats's. I like that way. :D

:)

[SuiCiDaL cLoWn]

I am gonna beat myself up one of these days. I keep CHEATING on my diet. NO FUN! It's just hindering progress. I had some friends over.

1: whey shake
2: shake, pb
3: ham and cheese sandwich on ww bread
4: Boboli pizza- tomato sauce (just tomatoes), skimmed cheese (WTF?), bacon bits.
5: tuna
6: assorted ****- graham crackers, lean pocket, bbq chips, pretzels, grape juice, i laid off the twizzlers haha

alright i seriously need to clean my diet up. i'm getting ****ing pissed at myself. Just because friends are over doesn't mean My diet should go down the ****ter. I should just get a can of tuna or cook a chicken breast or somehting. And if at a friend's house, ask for egs or whatnot. I am just upset at myself. another bad thing- idk if I am gonna do cardio tomorrow cause I rolled my ankle playing hide and seek tag (ROFL but it's true!) with some buddies.

:mad:

[TrailrParkTrash]

playing hide and seek tag

AYEAYEAYE!!

No comment..

[Maximus_Stats]

AYEAYEAYE!!

No comment..

x2

[JellyBeans]

why you always go bla bla bla (WTF)
XD

[SuiCiDaL cLoWn]

AYEAYEAYE!!

No comment..



x2
lol we were bored, and my friends are weird. :D I ran like 25 sprints during the game. None of my friends can catch me so I figured I might as well do something useful. ;)


why you always go bla bla bla (WTF)
XD
:confused:


idk exactly what i ate. all i know is i cheated for the last time in a while. tomorrow starts "de-tox". I'll be eating more fruits/ veggies and less sugars and stuff.

:)

[Maximus_Stats]

lol we were bored, and my friends are weird. :D I ran like 25 sprints during the game. None of my friends can catch me so I figured I might as well do something useful. ;)


Rofl! sounds like u were doing good that night

[SuiCiDaL cLoWn]

Rofl! sounds like u were doing good that night
yup.


workout:


deads: warmup- 155x3, 205x3, working- 235x3, 235x3, 235x3, 235x1, 225x3

Lunges: 105x6, 115x6 PR + 10lbs.

Incline: 105x3, 115x3

Chins: 1x1.5, 1x1.5, 1x2.5

COMMENTS:

deads- felt heavy. haven't done em in a while. lost my grip.

lunges- felt like going a little lower in reps today.

incline- i was pressed for time, so i didn't get all my sets in. also, my right shoulder felt a bit "off" so i didn't want to push it.

chins- they sucked. i'm fat.

Diet:

1: 1c oats, 5-6 egg whites.
2: whey shake
3: don't remember. prolly a protein/ carb meal
4: almonds
5: bagel, bowl of honey nut cheerios, packet of tuna
6: soup, salad, salmon, potato, 1 slice of ****ty wedding cake

went to a wedding today. it sucked cause i only really knew like 2 people there out of like 80. all the people except me and the other person were either way older or younger than me. only exception was the groom's son and his gf. damn was she hot lol. i might go to a cookout tomorrow. they'll be playin games like ultimate frisbee and football.

=/

[Maximus_Stats]

excelent pr there. I wish i could do some of those lunges with barbells, i have to use dumbells :(

wut grip chin are u using, if they are wide, why not try shoulder width ?

[The_G]

they'll be playin games like ultimate frisbee and football.




Ultimate Frisbee is the ****!! I love playing that so fun!!

[SuiCiDaL cLoWn]

excelent pr there. I wish i could do some of those lunges with barbells, i have to use dumbells :(

wut grip chin are u using, if they are wide, why not try shoulder width ?
Yeah I don't have much room to do 'em so I feel where you're comin from. I use a little wider than shoulder width grip. If I can't get any chins with wide grip, I switch to a narrower grip.


Ultimate Frisbee is the ****!! I love playing that so fun!!
Yeah I like it too haha. It turns out I didn't go to the bbq. I saw Snakes On A PLane. It was absolutely hilarious!!! :D

Don't remember my exact diet. It was clean up until I went to a bday party where i had a Heath dilly bar. otherwise- clean.

:)

[The_G]

I saw Snakes On A PLane. It was absolutely hilarious!!! :D




That looked like it was going to be a very very dumb ass movie!! But I didn't go and see it so was it dumb or what??

[SuiCiDaL cLoWn]

That looked like it was going to be a very very dumb ass movie!! But I didn't go and see it so was it dumb or what??
it was funny. :D they make itr seem all serious and dramatic, but I mean when a snake bites a guy's cock off, you gotta laugh.

Aight well here's what I ate.

1: bagel, 8 egg whites, 1c coffee
2: ham/ cheese sandwich
3: " " w/ some green tea
4: peanuts
5: packet of tuna, 2 tbsp. olive oil
6: casein shake, pb, cottage cheese

Went to a youth group thing at my church. They had food like brownies and stuff but I held off on it. I didn't eat for like 4 hours cause of that. Oh well. On a side note, I might stick some grip work in my routine.

later

:)

[SuiCiDaL cLoWn]

Squats: warmup- 145x3, 175x3, working- 195x5x3 PR + 10lbs.

Clean/ press: 95x3, 115x3- failed 3rd rep's press, 125x1 + 1 rep

Rows: 85x6 PR + 10lbs. , 85x6, 85x4

Lying leg raise- held for as long as possible.

Stomach vaccuum (sp?): 2x 1 min.

COMMENTS:

Squats: holy **** this felt heavy. Up until the last set I had difficulty. I found out I haven't been going all the way parallel, but I am going to continue doing it this way because strength gains are still there and my knees aren't getting messed up.

C/P: I stalled on the 125 about halfway through the press and then got it up. It was very hard to control the bar coming down.

Rows: I gotta check my form on these. I was closer to doing upright rows than bent over rows.

leg raise: felt good
vaccuums: not terribly hard.

other: I noticed both yesterday and today that i got bigger. i wore a shirt i haven't worn in a while, and it was smaller than before. i noticed it in the mirror when i took my shirt off as well. I stretched after my workout as well.

workout time: 1 hour, 10 min. (including stretching/ core work)

overall: A

:)

[SuiCiDaL cLoWn]

heh i know what it feels like with the squats.. for the longest time i was doing half squats, managing to get 295 for 4 reps... then i started using the bench as a box, which is like 16 inch off ground.. big difference lol. i hit 275 for my 1rm today though... getting better. i think lol
Yeah I'm going about 3/4 or more down, so it's not all that bad. :p

Diet:

1: 4 eggs, 1c oats, cup of coffee, 2c green tea
2: whey shake, bologna
3: tuna, 2 homemade pizzas
4: tuna, 3 tbsp. natty pb, 10 fish oil capsules
5: 8 egg whites, 1 ww bagel
6: casein shake, 2 tbsp. natty pb

:)

[Maximus_Stats]

Excellent session, good job on the pr's bro! Ye the negetave of the military is probably the one of the hardest negatives there is for any lift

[SuiCiDaL cLoWn]

Excellent session, good job on the pr's bro! Ye the negetave of the military is probably the one of the hardest negatives there is for any lift
Thanks. yeah i was afraid it was gonna crash on my face. :D Didn't happen though cause I controlled it.

Well I ran a mile today and timed myself. It was basically on just water in my stomach, but i added maybe 1/5 of a scoop of whey into my water cause my stomach acts up otherwise and I hurl all over the sidewalk. :D

I clocked in at 9:15 :( I think I'm gonna keep running a mile each time I do cardio. Once I get down to 7:00, I'll up the distance by 1/2 a mile.

I thought I was gonna die at the end of it btw, cause I was tryin to get 9:00 or less and I sprinted the last 100M or so.

:(

[TrailrParkTrash]

So THAT'S why you wanted to know some times..LOL.. well if it's any comfort, I run it in 10-11 minutes ;)

[The_G]

Good job on the ol PR on the Squat. Your moving the squat numbers up pretty good. Keep up the good work man!!

[SuiCiDaL cLoWn]

So THAT'S why you wanted to know some times..LOL.. well if it's any comfort, I run it in 10-11 minutes ;)
Haha that makes me feel a little more at ease. ;)


Good job on the ol PR on the Squat. Your moving the squat numbers up pretty good. Keep up the good work man!!
Thanks. I've just been trtying to force out 10lbs. more each week and it seems to be working. Might be n00b gains though...

Diet:

1: (pre-cardio) glass of water with a little bit of protein.
2: 8 egg whites on a bagel with ff cheese, cup of coffee
3: packet of tuna, 2 tbsp. natty pb
4: 2c mixed veggies, 2 turkey burgers, glass of green tea
5: burger with cheese, no bun, 1 tbsp. olive oil
6: 4 eggs, 1 slice cheese, 1 tbsp. natty pb
7: casein shake, 2 tbsp. natty pb

School starts tomorrow, so I am workin out at a diff. time and eating different meals.

:(

[Maximus_Stats]

Bahh. I got school on sep the 4th, man this summer flew by. So wut time u gonna be doing ur workouts, evening or morning?

[SuiCiDaL cLoWn]

Bahh. I got school on sep the 4th, man this summer flew by. So wut time u gonna be doing ur workouts, evening or morning?
Late afternoon. Aiming for around 2:40. Eating at school was hard today. I gotta bring more food tomorrow. :D

:)

[SuiCiDaL cLoWn]

Jump squats: Warmup- 95x3, working- 115x5x3 PR + 10lbs.

Cleans: warmup: 115x3, 135x3x3 PR?

DB bench: warmup 25x10, working- 40x10 PR + 5lbs.

Then some core work.

COMMENTS:

JS- felt good. not much to say here.

Cleans: 115 felt heavy, then 135 got lighter.

DB bench: Felt remotely easy. I didn't wanna do sspeed bench like i originally planned.

Core work: obliques are sore.

Workout time: 1 hour 5 minutes, stretching and jumprope warmup included.

overall: A+

:)

[SuiCiDaL cLoWn]

Late afternoon. Aiming for around 2:40. Eating at school was hard today. I gotta bring more food tomorrow. :D

:)
I realized after I posted that ^^^ that I was answering the question wrong. I lifted TODAY at 2:40 cause we had early dismissal from school. Most other workouts will be around 4:30 at night (I hope).

I kinda stole this idea from Maximus Stats but the goals I set before are a little off. I'm gonna try and aim for these goals by the start of second semester this year. (idk when that is exactly):

Bench: 190
Squat: 275
Deads: 300
Militaries: 135

then for conditioning i wanna be able to do 7:00 or less on the mile. I also would like to try to get to 12% bodyfat or less. I think these goals are near impossible but I'm gonna shoot for em anyways.

Diet:

1: 1/2 oats
(go ahead 1/2 and hour)
2: 4 hardboiled eggs
3: Krutz sweet and spicy nuts
4: 1/2c oats, bagel, 5 egg whites, slice of cheese
5: whey shake, 3 slices bologna
6: 2 homemade pizzas
7: packet of tuna cheese or no cheese i can't remember
8: casein shake, natty pb

:)

[Maximus_Stats]

Haha, u'll be there in not time bro :D

[SuiCiDaL cLoWn]

Haha, u'll be there in not time bro :D
hopefully so. I've always had a problem with setting these goals and then not being consistant enough to carry them out. =/ Thanks for the support.

:)

[SuiCiDaL cLoWn]

I couldn't do cardio today cause it was pouring rain and there was a lot of lightning. Had it been just rain I woulda been outside, feet pounding against the ground, heart racing in my fat body. (:D) I got homework to do and an essay to prepare for so I gotta get that done. Here's what my diet'll look like if all goes well:

1: 4 hardboiled eggs, glass of green tea, cup of coffee
2: 1/2c almonds
3: 3 egg whites, 3 slices of ham, 1 slice of cheese on a bagel, glass of green tea
4: turkey burger with 1c mixed veggies
5: packet of tuna, some olive oil
6: casein shake, pb

:)

[SuiCiDaL cLoWn]

August 25: Deadlift day

Conventional Deadlifts

135x3
185x3
225x3
245x3 PR + 10lbs.
245x1
225x3
225x3
155x10
135x3

Hack Deadlifts
135x3

COMMENTS:

This was a ****ty workout with the exception of the PR. I was too tired to do anything else. I had my first full day of school and i didn't eat much throughout the day, but my preworkout meal was hyooge.

Overall: 5/10- fatigue and ****ty feeling beforehand. (Long story)

:mad:

[Maximus_Stats]

Good job on the PR bud, its ight man ull get in better workout, dont let this discourage you :D

[SuiCiDaL cLoWn]

Good job on the PR bud, its ight man ull get in better workout, dont let this discourage you :D
I let everything discourage me.

:mad:

[SuiCiDaL cLoWn]

http://forum.bodybuilding.com/showthread.php?p=11297281&posted=1#post11297281

moved my journal here =o
NO ADVERTISING!!!!!!!!!!!







:p



So my diet was ****ty too.

1: 4 hardboiled eggs, 1/4c oats (ran out :() cup coffee
2: about 1/2c almonds (if that)
3: ham/ cheese on wg bread
4: LOTS OF CARBS AND FAT: 1 bagel, 10 Brown n serve sausage patties, 2 slices wg toast with smart balance
5: whey shake
6: casein shake, natty pb

I'm gonna try and go without carbs (or minimal) until pre-workout. This means I will up my water intake. In my training, I may add a little bit of stuff for mass as well.

:)

[SuiCiDaL cLoWn]

I had the coolest thing for breakfast this morning: eggs with natty pb spread on top. :D my family was like, "WTF EWWWW!!!!" but they're pretty good if oyu ask me. :)

:cool:

[Maximus_Stats]

sounds good ^^^^

ahh i love the priceless reactions, from the parents where u eat some nasty **** :D

[SuiCiDaL cLoWn]

1: 3 Eggs with pb spread on top (2 tbsp. total)
2: 2 slices toast/ turkey sausage
3: 1 packet tuna/ pb
4: burger
5: cc/ pb
6: casein shake/ pb

Did some "GPP" i guess. went bike riding with some friends.

:)

[SuiCiDaL cLoWn]

Starting an actual "planned" routine next week.

:)

[Maximus_Stats]

What does it consist of?

[SuiCiDaL cLoWn]

What does it consist of?
4 day split. upper/ lower, strength/ hypertrophy. I could type it all out if you want, but you'll just see it as i do it.

:)

[Maximus_Stats]

I'll save you the time. :D, ill just be following along

[SuiCiDaL cLoWn]

I'll save you the time. :D, ill just be following along
Alrighty then. :cool: I will be doing one extra day of cardio, making it 3 days a week. I'm lifting M, T, Th, F and doing cardio M, W, F.

:D

[future08]

Alrighty then. :cool: I will be doing one extra day of cardio, making it 3 days a week. I'm lifting M, T, Th, F and doing cardio M, W, F.

:D


interesting about ur split im doing a 5 day right now and if it doesnt work ur's sounds something i should look into

[SuiCiDaL cLoWn]

interesting about ur split im doing a 5 day right now and if it doesnt work ur's sounds something i should look into
Sweet. Sounds good.

Did kind of a carb up today cause I am goin to be goin pretty low carb. So here it is:

1: bagel, egg, sausage sandwich
2: ww toast, protein shake, bowl of cheerios
3: 2 bowls of cereal, 1 bagel with cream cheese, 1 homemade pizza
4: pork tenderloin, asparagus
5: peanuts
6: casein shake, natty pb

My diet tomorrow's carbs will consist of veggies and fruits up until my pre-workout meal.

:)

[SuiCiDaL cLoWn]

Ran 12 sprints this morning of varying lengths. had a cup of coffee along with post workout meal. yeah i'm gonna wanna eat everything. :D

:)

[TrailrParkTrash]

No Coffee!!

[SuiCiDaL cLoWn]

No Coffee!!
And why not? :confused: It has caffeine to speed up the metabolism, and it wakes me up. ya think I should just stick with green tea?

:)

[SuiCiDaL cLoWn]

August 28: Upper strength

Flat Bench

95x3
115x3
135x3
135x3
135x3
135x3
135x3

Overhead Barbell Military Press

95x4 PR + 20lbs!!! :eek:
85x4
90x4
90x4
90x4
90x4

T-Bar Rows

45x3 default PR
75x0
75x3
90x3

Workout time: 1 hour
Sleep: 7 hours
Energy: 6/10

Comments:
Never again will I do t-bar rows without someone there to hold the bar. :D I tried putting a plate at the end to hold the bar. This resulted in my balls and ass to get hurt. I'm prolly doing em too heavy as well cause I don't feel anything in my lats, just a lil in my rear delts. Good workout otherwise.

:)

[SuiCiDaL cLoWn]

1: 3 hardboiled eggs, 2 tbsp. natty pb
2: almonds
3: packet of tuna, almonds
4: peanuts
5: 1c oats, 1/2c mixed veggies, turkey/ ham rolled together
6: whey shake in water
7: teriyaki tuna filet, 1/2c veggies
8: casein shake, natty pb

Glad tomorrow's hypertrophy day cause I need a shorter workout. I got **** goin on tomorrow. In n out

:)

[Maximus_Stats]

Good workout, good job on the PR's.

Anyways, have u tried putting the other end of the t bar in a corner, so it doesnt **** around?

[SuiCiDaL cLoWn]

Good workout, good job on the PR's.

Anyways, have u tried putting the other end of the t bar in a corner, so it doesnt **** around?
No corners available in my basement. :( I'll work on making something to keep it down there.

:)

[TrailrParkTrash]

it wakes me up

:)


LOL.. ok, if you need to wake up, have your coffee but it will stunt your growth. mark my words, no good will come of this!!

;)

P.S. I'm not ignoring you on Messenger in the mornings.. I was on coffee break ;)

[SuiCiDaL cLoWn]

August 29: Lower Hypertrophy

Squats

95x8
135x8
165x4
155x6
135x5

SLDL (no resting spot)

115x5

Barbell Calf Raises

115x10 Default PR

Sleep: 7.5 hours
Workout time: 30 min.
Energy: 5/10
Soreness: Pecs, anterior delts, lats a little bit, lower back

Comments:
My body is definitely not used to high reps. I probably could've squeezed out the 3x8 on squats I originally planned BUT my lower back was a little sore and my mental strength today was a little low, so I neglected to move the weights I wanted. SLDL- lower back was burning on the 5th rep and I didn't wanna continue. Calf raises- my right calf nearly cramped.

=/

[SuiCiDaL cLoWn]

Diet:

1: 4 hardboiled eggs
2: almonds
3: tuna, peanuts
4: almonds
5: 1c oats, 1/2c green beans, leftover pork tenderloin
6: whey shake
7: burger w/ cheese, no bun
8: protein shake, natty pb

I gotta eat more protein I think.

:)

[Maximus_Stats]

Dirty eating is always fun :D

Good job on the pr in the session!

[SuiCiDaL cLoWn]

Dirty eating is always fun :D

Good job on the pr in the session!
I didn't eat dirty!!! :eek: and the PR was cause i never did those before rofl.

:)

[Maximus_Stats]

Diet:

7: burger w/ cheese, no bun

:)

Man if you dont consider dirty...

I am so switching over to your diet :)

[SuiCiDaL cLoWn]

Man if you dont consider dirty...

I am so switching over to your diet :)
Haha I don't consider it dirty cause it's a good cut of meat and the cheese was fat free rofl. i should probably replace that with some chicken or something.

I went to sleep late last night, so wakin up at 4:30 to do cardio is a pain in the ass. figured i'd rather get 6.5 hours of sleep than 5.5

:(

[TrailrParkTrash]

*insert pep talk*

Why do you feel like a fat ass MOPPY?! You're not fat and your Bf is respectable. Are you a bit discouraged because you're not as lean as you'd like to be even after the cardio you're doing? You don't need to look like a fitness model with a ripped 6 pack and 6% BF. You're doing enough activity to get stronger and stay fit! :)

[SuiCiDaL cLoWn]

*insert pep talk*

Why do you feel like a fat ass MOPPY?! You're not fat and your Bf is respectable. Are you a bit discouraged because you're not as lean as you'd like to be even after the cardio you're doing? You don't need to look like a fitness model with a ripped 6 pack and 6% BF. You're doing enough activity to get stronger and stay fit! :)
I guess. I'm just not a patient person when it comes to this stuff. I am a bit frustrated that I don't see my bodyfat going down, which is why I cleaned up my diet a little (shut up Max about the burger :D :p). I think I just gotta be more patient with myself. And yeah, my goal bodyfat% is not like 6%, it's more like 10% cause I actually was about 12% at one time.

Diet:

1: 4 eggs, 2 tbsp. (1 on top of eggs) 1 cup of 1/2 reg. 1/2 decaf. coffee
2: almonds
3: tuna, peanuts
4: 1c mixed veggies, 5 egg whites w/ ff cheese
5: 2 turkey burgers, 1/2c mixed veggies
6: protein shake, 2 tbsp. natty pb

Sleep: 6.5 hours
Workout time: 0 min.
Energy: 5/10
Soreness: Pecs, anterior delts, lats a little bit

:)

[The_G]

Looks like you are eating better stuff and more stuff. Keep up the good work man. It is hard to eat clean. I still don't eat clean. lol


PEACE THE_G

[SuiCiDaL cLoWn]

Looks like you are eating better stuff and more stuff. Keep up the good work man. It is hard to eat clean. I still don't eat clean. lol


PEACE THE_G
Yeah I still gotta eat better I think haha. Thanks.


how do you do the overhead presses? i want to start doing these.. do you use squat rack or do you just clean the weight up and push press it?
I usually rack the weight, unless of course I am doing clean/ presses. :D

:)

[Maximus_Stats]

1: 4 eggs, 2 tbsp. (1 on top of eggs) 1 cup of 1/2 reg. 1/2 decaf. coffee


Wow man, your hardcore, how did those spoons taste like? I heard they have quite a bit of iron ;)

[TrailrParkTrash]

I don't remember what you're doing for cardio (yeah yeah..old people tend to forget a lot..) but maybe you need to up the intensity. Taking the dog for a walk around the block is a good start but.. ;)

Hmm.. you seem to be very fond of peanut butter and nuts too.. the oils/fats are good for you but how about cutting back a bit?

[SuiCiDaL cLoWn]

Wow man, your hardcore, how did those spoons taste like? I heard they have quite a bit of iron ;)
Hell yeah I ate spoons, no milk. :D



I don't remember what you're doing for cardio (yeah yeah..old people tend to forget a lot..) but maybe you need to up the intensity. Taking the dog for a walk around the block is a good start but.. ;)
I have been doing higher intensity lately.


Hmm.. you seem to be very fond of peanut butter and nuts too.. the oils/fats are good for you but how about cutting back a bit?
I'm not gaining any weight, but I will check and see how much fat I am eating and adjust accordingly. (along with the other macros)

:)

[SuiCiDaL cLoWn]

August 31: Cardio/ Upper Hypertrophy

AM: HIIT on street. time: 7:45 :(


Pullups

1x3
1x1
1x3
1x3
1x4 PR + 1 rep

DB Incline Bench Press

20x10
35x6
35x8 Default PR
30x8

Close Grip Bench Press

95x8
95x8
95x8
45x20

Hammer Curls
20x6
20x6
20x6

Sleep: 6.5 hours
Workout time: 50 min.
Energy: 7/10
Soreness: Forearms, triceps

Comments:
AM: I still seem to be lacking that mental strength I needed to push me at least to the 10 min. mark on the HIIT. After I was done, I wished I had done more.

PM: Pullups were hard until I was warmed up. DB bench was harder than expected. Coulda done more reps on hammers and one of my DBs is slightly broken but still usable. Close grip bench made my tris feel good. I think if I kep doing direct arm work, my arms will grow like weeds cause I never really did direct arm work.

Diet:

1: eggs/ 2 tbsp. PEANUT BUTTER on top ;)
2: almonds
3: tuna/ almonds
4: almonds
5: ham/ cheese sandwich on wg bread
6: whey shake
7: chicken breast/ 1c veggies
8: protein shake/ natty pb

I am thinking of cheating tomorrow but idk if I should. Hopefully I'll have pics on saturday as well. Tomorrow is legs.

:)

[The_G]

Good job on the PR's there man. Those pull ups are friggin hard!! But they do a good job. Keep up the good work. Looks like you are eating pretty good!! That good that you were up at 7:45 doing ur workout. Or is that the time you woke up. I go to the gym at like 6AM:)

[SuiCiDaL cLoWn]

Good job on the PR's there man. Those pull ups are friggin hard!! But they do a good job. Keep up the good work. Looks like you are eating pretty good!! That good that you were up at 7:45 doing ur workout. Or is that the time you woke up. I go to the gym at like 6AM:)
No dude. That's how long I ran for 7 minutes 45 seconds ROFL. I was up at like 4:30 doin that. :D

:D

[SuiCiDaL cLoWn]

No leg workout today. I'm pissed right now. I have f***in marching band tonight. I hate this ****!!! Tomorrow i lift

:mad:

[SuiCiDaL cLoWn]

Diet:
1: 4 eggs, 2 tbsp. natty pb
2: almonds
3: packet of tuna, 2 slices pepperoni pizza, 2 packages of donuts
4: 2 slices pizza, 5 cookies,
5: protein shake, pb

marching band sucked and I figured out that's the reason my back has been so sore. so:

marching band = not squatting to full potential

not squatting to full potential = evil

so in turn, marching band = evil.

We were standing/ walking for over 6 hours with a 1/2 hour break to eat. I was at school for 16 hours. :(

Hopefully i'm fine for tomorrow's workout.

=/

[Maximus_Stats]

Hah, marching band=evil!

[SuiCiDaL cLoWn]

Hah, marching band=evil!
yup. I don't think I'm gonna do band next year if I have to march. It's not worth it. it's like 20 hours of practice for 5 games. there's no point.

:mad:

[SuiCiDaL cLoWn]

Weekly Weigh-In (which I haven't been recording haha.)

168lbs. I am down one pound since last weigh-in.

maybe some pics later, still not sure if camera works...

:)

[SuiCiDaL cLoWn]

Pics...

[SuiCiDaL cLoWn]

More + where I lift. I don't notice much difference in the pics from last time except my posing was slightly different.

:)

[GymClassHero90]

More + where I masturbate. I don't notice much difference in the pics from last time except my hand movement was slightly different.

:)

omg

[SuiCiDaL cLoWn]

omg
lmfao you pervert.

:D

[Maximus_Stats]

I notice improvement keep it up bro!

Those quads are really coming along :)

[SuiCiDaL cLoWn]

September 2: Lower Strength, carb-up


Good luck with school man. And another thing, don't worry about eating squeaky clean. I ended my plateau at 162lbs when I started eating a little dirty.
LOL. :D Yeah I just wanna eat clean because when I eat dirty, I just cannot stop lol. My diet today is an example of that:

1: ww pancakes, eggs, sausage, bacon
2: brownie, ice cream sandwich, cupcake, all with natty pb on top, a mini pizza, cookie with natty pb
3: tuna, 1/2c oats
4: whey shake
5: Chicken breast, mashed potatoes, mixed veggies
6: whatever the hell i can find that has a ****load of starchy carbs, idk about protein
7: cottage cheese, natty pb

I did lift today, but not as originally planned. My back was a little stiff this morning so I took a 5 min. jog to get some blood flowing and then stretched it out. Later, I lifted.

Clean, Front Squat, and Press
95x3
115x3 Default PR (w/ press)
135x1 Default PR (w/o press)
95x5
95x5

Lying Leg Raises
1x10

+ stretching

Workout time: 25 min total
Sleep: 9 hours
Energy: 8/10
Soreness: none as of right now

Comments:
That was harder than expected. Felt good.

:)

[SuiCiDaL cLoWn]

I did the macros and fiber on this diet:

1: 4 hardboiled eggs, 2 tbsp. natty pb
2: 1/2c almonds
3: packet of tuna, 1/4c almonds
4: 1c oats, 1/2c mixed veggies
5: whey in water
6: 2 turkey burgers, 1/2c veggies
7: casein shake, natty pb

Protein: 196g
Fat: 125g
Carbs: 118g
FIBER: 29g
Calories: 2450

This is just a rough estimate as my diet changes a little from day to day.

:)

[The_G]

Your pictures look pretty good man. The Lat pic looks good too. Keep up the good work man!!!

[SuiCiDaL cLoWn]

Your pictures look pretty good man. The Lat pic looks good too. Keep up the good work man!!!
thanks. I just realized I seem to catch people like a minute after they respond to this thread haha. I found some pics of when I started lifting on/off @ 125lbs. I was pretty lean lol. Then I got fat cause I was lifting like once a week and eating 4000 cals LOL.

:)

[The_G]

Yea I would have to say that you do look a lil lean there.

Like what Matt said increase your cals by 1000cals a day and you will start to gain weight. It will be hard at first but if you stick with it you will start to notice a difference and probably like it. Right now it seems like you are just eating enough to just maintain your bodyweight.

EAT MORE MAN!! :)

[SuiCiDaL cLoWn]

Yea I would have to say that you do look a lil lean there.

Like what Matt said increase your cals by 1000cals a day and you will start to gain weight. It will be hard at first but if you stick with it you will start to notice a difference and probably like it. Right now it seems like you are just eating enough to just maintain your bodyweight.

EAT MORE MAN!! :)
Haha i don't really wanna gain weight that badly. I wouldn't mind it, but I don't really care if I gain weight or not. I just wanna get stronger.

:)

[Maximus_Stats]

Haha i don't really wanna gain weight that badly. I wouldn't mind it, but I don't really care if I gain weight or not. I just wanna get stronger.

:)

What's up with everyone venturing to the dark side? :(

[SuiCiDaL cLoWn]

What's up with everyone venturing to the dark side? :(
lol. It's cause I wrestle and I am weak for how much I weigh. I will eventually try to gain mass, but for now I am just tryin to change my body composition and get stronger.

:)

[SuiCiDaL cLoWn]

clown, you gotta start a 5x5 program. It's a must for you right now. You only have to lift 3 days a week, for an hour tops.

check it out and read the entire program:
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
Thanks for the link. I may try that later cause I don't even know if I am even gonna wrestle lol. I am very stubborn, and like to do things my own way, but I will take a look at it.

:)

[future08]

THis was my problem when u broke down the macros u only hadd 118 carbs nothing will happen if u are that low on carbs increase it to 300 grams
trust me by the way man i switched my log its youngins second log now EVERYONE JOIN

[SuiCiDaL cLoWn]

September 3: Off Day

Workout time:
Sleep: 11 hours
Energy: 8/10
Soreness: none

Tomorrow I'm running the mile early in the morning despite me having a day off of school.

:)

[SuiCiDaL cLoWn]

September 4: Upper Strength

Flat Barbell Bench Press

105x3
125x3
145x3 PR + 10lbs.
145x3
145x2
145x2
150x1

Standing Barbell Military Press

45x10

T-Bar Rows

45x3
90x3
90x3
90x3
105x3 PR + 10lbs.

+ Stretching

Workout time: 55 minutes
Sleep: 8 hours
Energy: 7.5/10
Soreness: Shoulders ache

Comments:
Flat bench felt hard, but doable. My shoulders were sore afterwards and I couldn't do militaries (6x4). T-bar rows were surprisingly easy. Didn't do cardio this morning cause it was storming at the hour I wanted to do it. I'll run the mile on Wednesday if weather permits. Shooting for 9 minute time. Legs tomorrow.

:)

[future08]

you dont have school tommorow




and p.s GET OUT OF BAND

[SuiCiDaL cLoWn]

you dont have school tommorow




and p.s GET OUT OF BAND
yeah I have school tomorrow. And yeah I'm prolly gonna quit band next year lol.

:)

[future08]

do u have a off period or something if u lift a 9 in the morning i have school and i have to lift at 6 every morning

[SuiCiDaL cLoWn]

do u have a off period or something if u lift a 9 in the morning i have school and i have to lift at 6 every morning
lol i thought that mighta been confusing. i meant i was shooting for a 9 minute mile time. not lifting at 9:00 in the morning. :D i'll edit my post.

:)

[SuiCiDaL cLoWn]

Diet:

1: 4 eggs, 2 tbsp. natty pb
2: 1 bagel, 1/2c oats, 5 egg whites, 1 slice of cheese
3: whey shake
4: 1 bagel, 10 turkey sausage links
5: salmon burger, 11c mixed veggies
6: red meat lol. ima try and eat this before bed from now on along with my shake and pb

:)

[Maximus_Stats]

Diet:

1: 4 eggs, 2 tbsp. natty pb
2: 1 bagel, 1/2c oats, 5 egg whites, 1 slice of cheese
3: whey shake
4: 1 bagel, 10 turkey sausage links
5: salmon burger, 11c mixed veggies
6: red meat lol. ima try and eat this before bed from now on along with my shake and pb

:)

Looks really good, my parents won't let me eat 4 eggs :(:mad:

[SuiCiDaL cLoWn]

Looks really good, my parents won't let me eat 4 eggs :(:mad:
Because of the cost of eggs or for cholesterol reasons? lol. Cause we buy eggs in bulk now. :D

:)

[Maximus_Stats]

Because of the cost of eggs or for cholesterol reasons? lol. Cause we buy eggs in bulk now. :D

:)

Nah, just the old fashion son ur gonna die reasons ROFL

[SuiCiDaL cLoWn]

Nah, just the old fashion son ur gonna die reasons ROFL
LMAO yeah my parents were worried about it too. then as i continued to eat them, they got less worried. ;)

:)

[TrailrParkTrash]

10 turkey sausage links


AYEAYEAYE!!
Is that a new PR?

[SuiCiDaL cLoWn]

AYEAYEAYE!!
Is that a new PR?
LMAO. Nah I've eaten way more than that.

September 5: Lower Hypertrophy

Squats

95x8
135x8
155x8 PR + 3 reps
165x7 PR +4 reps
185x3
135x10-widowmaker failed
135x7- widowmaker failed

Straight Legged Deadlift

115x8
135x8
155x8 PR + 45lbs.

+ stretching
:D

Workout time: 1 hour
Sleep: 7.5 hours
Energy: 8/10
Soreness: legs a little bit

Comments:
Squats felt really good. I started doing especially well when I placed a mirror in front of me so I could make sure my head was going up before my ass. I shot for the widowmakers, but I couldn't get them due to fatigue haha. The first set I was winded, the second set I rested the bar completely on the rack and never got it back up. SLDL I coulda gone heavier. It was more of a rack pull (1-3 in. below my knee) but I called it an SLDL anyways. :D If I can pull myself out of bed tomorrow I will run the mile. I am shooting for 9 minutes or less.

Diet:

1: 4 eggs, 2 tbsp. natty pb
2: almonds
3: 1 packet of tuna, almonds
4: almonds
5: 1 1/2c oats, 1c mixed veggies, 5 egg whites
6: whey shake in water
7: 1 1/2c mixed veggies, 2 turkey burgers
8: red meat of some sort (prolly a burger), protein shake, natty pb

I woke up horny today cause of the red meat I think. makes my test. levels shoot up. ;)

:)

[future08]

good diet today u didnt cheat 4 times like usual lol jp

[SuiCiDaL cLoWn]

yo just buy egg whites in the carton. I get 2-3 cartons for the week,, its called "All-Whites". I fry them up before i go to bed and then eat them in morning.

I do the same. :)


And future08- It's harder to cheat on a school day cause when things are structured, I have less of a chance of doing so. :p

:)

[TrailrParkTrash]

I woke up horny today cause of the red meat I think. makes my test. levels shoot up.

AYEAYEAYE... again..

This board isn't suppose to replace your personal diary ..LOL

[SuiCiDaL cLoWn]

AYEAYEAYE... again..

This board isn't suppose to replace your personal diary ..LOL
lmao well that is a physical feeling, and i am supposed to note how i feel. :D

September 6: Cardio

I ran a 10:00 mile. :( good news is I never stopped. I think I did bad cause I went slow on the first lap, faster on the second lap, then slow on the 3rd lap. If I had kept my pace at a medium level and maintained it, I would have nailed 9:00.

Workout time: 10 min.
Sleep: 7 hours
Energy: 9/10
Soreness: legs

Diet:

1: 4 hardboiled eggs
2: almonds
3: tuna in water, almonds
4: almonds
5: 2 tbsp. natty pb (in a hurry)
6: 1/2c veggies, 5 egg whites on a bagel
7: 1/2c veggies, 5 egg whites, 2 slices ff cheese
8: red meat, protein shake, pb

[TrailrParkTrash]

OK, I see some improvement in the diet.. a good place to start ;) And keep the cardio up... running a mile is good, but if you have time after school try 2 :)

WOA! I hadn't seen any update pics for a while.. you really packed on some mass MOPPY, and some of it is good ;)

[SuiCiDaL cLoWn]

OK, I see some improvement in the diet.. a good place to start ;) And keep the cardio up... running a mile is good, but if you have time after school try 2 :)

WOA! I hadn't seen any update pics for a while.. you really packed on some mass MOPPY, and some of it is good ;)
Thanks, TPT. I don't know that I could last an extra mile. And I measured what I was running- 9/10 of a mile : D

September 7: Upper Hypertrophy/ Cardio

AM: HIIT workout- 10 min. 30 seconds. Next week I'll shoot for 12 min.

PM:

Pullups (wide grip from now on)

1x3
1x2
1x2
1x2
1x1
1x2
1x2

Close-Grip Bench Press

95x8
100x8
105x8 PR + 10lbs.
45x25 PR + 5 reps

Hammer Curls

20x8 PR + 2 reps
25x3 PR + 5lbs.

Barbell Curls
45x6


Workout time: 50 min.
Sleep: 6 hours
Energy: 8/10
Soreness: forearms, triceps, legs just above the knee (:confused:)

Comments:
Tris are exhausted, forearms are fried, lats will be sore tomorrow, a great workout. I got my driver's permit today, so you know what I will be doing later tonight. :D

Diet:
1: 4 eggs, 2 tbsp. natty pb
2: almonds
3: tuna, almonds
4: 1/2c veggies, 1c oats, 4 egg whites, 1 whole egg
5: whey shake
6: 1/2c veggies, anything protein-filled and clean i can find lol. ran out of egg whites, no turkey burgers, ate tuna already- if you have any suggestions post em up.
7: red meat, natty pb, shake

:)

[Maximus_Stats]

Thanks, TPT. I don't know that I could last an extra mile. And I measured what I was running- 9/10 of a mile :D

September 7: Upper Hypertrophy/ Cardio

AM: HIIT workout- 10 min. 30 seconds. Next week I'll shoot for 12 min.

PM:

Pullups (wide grip from now on)

1x3
1x2
1x2
1x2
1x1
1x2
1x2

Close-Grip Bench Press

95x8
100x8
105x8 PR + 10lbs.
45x25 PR + 5 reps

Hammer Curls

20x8
25x3 PR + 5lbs.

Barbell Curls
45x6

Workout time: 50 min.
Sleep: 6 hours
Energy: 8/10
Soreness: forearms, triceps, legs just above the knee (:confused:)

Diet:
1: 4 eggs, 2 tbsp. natty pb
2: almonds
3: tuna, almonds
4: 1/2c veggies, 1c oats, 4 egg whites, 1 whole egg
5: whey shake
6: 1/2c veggies, anything protein-filled and clean i can find lol. ran out of egg whites, no turkey burgers, ate tuna already- if you have any suggestions post em up.
7: red meat, natty pb, shake

:)

Awsome workout... Cutting is it?

[SuiCiDaL cLoWn]

Cutting is it?
Ya mean am I cutting now? - nope. I am actually gonna try and fit some more cals in my diet tomorrow and perhaps continue with that... if you meant something else by that phrase, please feel free to explain. :D I've been a little slow lately...

:)

[future08]

yea u need to raise ur carbs but the food was clean

[Maximus_Stats]

Oh I c ye u need to raise up those carbs, thats the only reason I assumed....

Is it possible to eat a chicken breast for meal 6?

[SuiCiDaL cLoWn]

yea u need to raise ur carbs but the food was clean
only thing is- i'm tryina go low carb. I will raise either fat or protein, whichever is easier.

:)

[Maximus_Stats]

only thing is- i'm tryina go low carb. I will raise either fat or protein, whichever is easier.

:)

First time I ve every heard this kind of thing. Good luck man. Fat will be easier to raise up the cals, since per grams it has twice the cals of protein

[SuiCiDaL cLoWn]

First time I ve every heard this kind of thing. Good luck man. Fat will be easier to raise up the cals, since per grams it has twice the cals of protein
yeah if it doesn't give any results, i'll just adjust my diet. i think it will go well if i stick to it though.

:)

[future08]

u raise fat ur gonna get fat if ur bulking which u say u are u need the carbsto fuel your body so you can build muscle. Im just starting to realize that i need carbs in every one of my meals and im not getting fat just keep it clean

ww bread

potatoes

bananas

apples

[Maximus_Stats]

u raise fat ur gonna get fat

Not true.. what is true is cals in vs out

[future08]

my point is u want to gain muscle raise the carbs fat is def. important but without carbs ur not gonna gain much at all

[SuiCiDaL cLoWn]

my point is u want to gain muscle raise the carbs fat is def. important but without carbs ur not gonna gain much at all
Cals are more important bro. And plus- carbs are supposed to be used for active people. (besides lifting/ cardio) The most activity I do besides lifting/ cardio is sit on my ass and do homework. I don't need as many carbs because I am not as active. Like I said, if I am not gaining, or gaining too much fat, or just doing poorly, I will adjust my diet as I see fit, period. Just let it die here lol. There is so much debate on diets, and honestly I don't want to make another one in MY journal, so please "cease and decist." :D

Tomorrow is legs. Gonna be a good workout if I keep this pace up. later guys.

:)

[SuiCiDaL cLoWn]

Oh I c ye u need to raise up those carbs, thats the only reason I assumed....

Is it possible to eat a chicken breast for meal 6?
o shiet i completely forgot i had like 50 chicken breasts lol.

:)

[future08]

this is my last post about this lol my bad i thought u were playing baseball or w/e my bad man i play everyday and stuff like that so for me personally i need at least 300.

[SuiCiDaL cLoWn]

this is my last post about this lol my bad i thought u were playing baseball or w/e my bad man i play everyday and stuff like that so for me personally i need at least 300.
haha yeah winter is coming around here. I do play baseball, but it's not baseball season. :D

September 8: Lower Strength

Squats

135x3
165x3
205x1
225x1 PR + 20lbs. :D
235x0
235x0
235x0
205x2 PR + 1 rep

Cleans

95x3
140x1 +5lbs

Front Squat

95x3
125x2- forearms crapped out

+ Core work and stretching

Workout time: 70 min.
Sleep: 8 hours
Energy: 10/10
Soreness: Forearms, lats, left pec (?)

Comments:
Holy **** this was a good workout. I was really happy earlier in the day from gettin an A on a lot of tests, then I got pissed off a little cause this chick I like was flirting with some junior. I didn't give a **** at the time, then workout time came rolling around and I needed somethign to piss me off. I went for singles cause I felt strong today. 235 will need to be for the next time I max. Cleans I tried to get 3 reps out- wasn't gonna happen.

Diet:
1:4 eggs, 2 tbsp. natty pb
2: almonds
3: 1 packet of tuna
4: 1 1/2c oats, 5 egg whites
5: whey shake, natural ovens cookie (taste good, 4g sugar, fiber, 26g carbs, 2g fat, it's all good)
6: 1c veggies, 2 turkey burgers
7: shake, cottage cheese, natty pb

:)

[Rune]

u raise fat ur gonna get fat

This is actually quite the misconception. Depending on the types of fat your consuming (I'm talking majority wise, you need all fats, and in fact higher levels of animal fats will raise the levels of many important hormones), and how you structure your nutrient intake you can utilize high fat/low carb diets quite effectively to keep fat gains low while packing on LBM, I suggest you take a look at Iron Addicts articles on Timed Carb Diets. Ideally you should have fats (5-10g minimum in my book) with every meal, with the obvious exception of anything post workout as you want to take advantage of insulin sensitivity.

[SuiCiDaL cLoWn]

This is actually quite the misconception. Depending on the types of fat your consuming (I'm talking majority wise, you need all fats, and in fact higher levels of animal fats will raise the levels of many important hormones), and how you structure your nutrient intake you can utilize high fat/low carb diets quite effectively to keep fat gains low while packing on LBM, I suggest you take a look at Iron Addicts articles on Timed Carb Diets. Ideally you should have fats (5-10g minimum in my book) with every meal, with the obvious exception of anything post workout as you want to take advantage of insulin sensitivity.
pwn3d


lmao I'm just kigging. :D Thanks for the info Rune.

:)

[Rune]

pwn3d


lmao I'm just kigging. :D Thanks for the info Rune.

:)
Not a problem. Your diet and training both look solid, what kind of short/long term goals have you set?

[SuiCiDaL cLoWn]

Not a problem. Your diet and training both look solid, what kind of short/long term goals have you set?
i put em somewhere in here lol. to sum it up shortly- I wanna get bigger, stronger, and more cut (doesn't everyone? lol) but I wanna stay about the same weight. i don't mind if i gain or lose, just i wanna stay kinda the same. (enough if i need to cut down for wrestling)

i have a post in this journal on my goals idk what page though...

:)

[SuiCiDaL cLoWn]

September 9: Off Day

Weekly weigh-in

167.5

Down 1/2 a pound. I'm gonna add between 250 and 500 cals into my diet on monday. today is my cheat day and tomorrow i'll probably carb way the fck up. (I got these whole grain english muffins that no one eats, and they've been there for a while)

Workout time: none
Sleep: 8 hours + maybe a nap later on
Energy: 8/10
Soreness: lats, forearms, biceps

:)

[The_G]

Sounds good to up your cals man!! Eat like a pig. lol

[SuiCiDaL cLoWn]

Sounds good to up your cals man!! Eat like a pig. lol
yup.

I ate a ****load today. not any of it was clean rofl but i ate a good 4000 calories i'm guessing.

1: 4 eggs, 4 tbsp. natty pb, coffee
2: 6 brown n serve sausages, 2 slices wg toast, 1 ice cream sandwich and 1 brownie w/ natty pb
3: 100 Grand bar, 1 bottle of chocolate milk
4: bag of oreo minis, pack of Rolos
5: 2 scoops vanilla ice cream
6: 10 pierogis, 2c green tea
7: 1 large pepperoni frozen pizza
8: 1 pack Twizzlers, yogurt, 1 york peppermint patty, protein shake

hehe i go crazy with cheating. :D

:)

[Maximus_Stats]

Those perogies are ****ing awsome. Hopefully this is a cheat day? :p

[SuiCiDaL cLoWn]

Those perogies are ****ing awsome. Hopefully this is a cheat day? :p
indeed it is. Pierogis are amazing and we make them and keep em in the freezer forever lol. Since I'm Polish, kinda hard not to eat em. (or other Polish foods for that matter. :D) I still gotta try duck blood soup.

:)

[Maximus_Stats]

indeed it is. Pierogis are amazing and we make them and keep em in the freezer forever lol. Since I'm Polish, kinda hard not to eat em. (or other Polish foods for that matter. :D) I still gotta try duck blood soup.

:)

Ha, they have them in mother russia too :rolleyes: HAHA

[SuiCiDaL cLoWn]

Ha, they have them in mother russia too :rolleyes: HAHA
lol yup.

:)

[The_G]

Sounds like you had a very good cheat day!! lol I would say that you at least got 4000cals that day with everything cheat. lol Good job.

[SuiCiDaL cLoWn]

Sounds like you had a very good cheat day!! lol I would say that you at least got 4000cals that day with everything cheat. lol Good job.
I love cheating. And it's so hard not to do on the weekends when I'm out with friends and stuff. :D I already had a good 100 carbs today at 11:00 in the morning. :p

Workout time: none, but I am gonna stretch out today after joggin in place just to get rid of some lactic acid.
Sleep: 8 1/2 hours
Energy: 6.5/10
Soreness: lats, forearms a little bit.

I am actually going to schedule my cardio. M- Mile run, Wednesday- HIIT, Thurs.- Sprints. :)

:)

[SuiCiDaL cLoWn]

Alright well i obviously haven't posted in a while. I added a tbsp. of olive oil and 1/2c oats to my diet. (around 270 cals) I ran the mile a while back and it wasn't as hard as the first time, but I forgot the damned timer. :D Upper body is today so i'll have that posted later.

:)

[SuiCiDaL cLoWn]

September 14: Cardio/ Upper Hypertrophy

AM: 15 sprints of varying, progressing lengths.

PM:

Pullups- Wide grip

1x4 PR + 1 rep
1x2
1x2
1x3
1x1

Incline Dumbbell Bench Press

20x8
35x8
35x8
35x8

Close Grip Bench Press

105x8
110x8
115x8 PR + 10lbs.

Hammer Curls

20x8
20x8

+ stretching

Workout time: 45 min.
Sleep: 7 hours
Energy: 8/10
Soreness: forearms have an insane pump... always do...

Comments:
Workout felt really good. That's about it. Tomorrow is legs.

:)

[SuiCiDaL cLoWn]

September 15: Lower Strength Birthday Workout :D

Squats

145x3
165x3
185x3
205x2
195x2
215x0

Deadlifts

135x20 PR + 10 reps

+ Stretching


Workout time: 40 minutes
Sleep: 7.5 hours
Energy: 6/10
Soreness: lower back is a lil sore

Comments:
Not a great workout by any means. I was blasting my new Judas Priest CD and getting ready to squat 205 when i get a phone call from a relative telling me birthday money will be late. I was a little distracted by my mom working in the basement too. kinda sucked for that but w/e 20 rep deadlifts were well worth it. :D

Diet:

1: 4 eggs, 2 tbsp. natty pb, 1tbsp. olive oil
2: almonds
3: packet of tuna, 2 cookies, 2 peices of pizza
4: almonds
5: 1c oats, 5 egg whites
6: TBD most likely a burger (goin out to eat)
7: TBD prolly cookies. :D
8: TBD prolly cake

:)

[SuiCiDaL cLoWn]

September 16: Off Day (grip work)

Weekly Weigh-In

170lbs.- Up 2 1/2lb.s if I remember correctly. Prolly all the food from the night before. :D i ended up eating a 10oz. burger with cheese and bacon, 5 cheese skewers, and 4 cookies plus fries and some of these potato bacon and cheese things. Then I got home and had some cake and cupcakes. On top of that I had eaten my normal diet. Then today I ate leftovers. :P

Grip Work

I seldom do grip work, but seeing as how it is highly advocated on these forums nowadays, I decided to try it cause I was bored.

Barbell Static Holds[/b]
135x30sec
135x20sec
135x15sec

[u]Plate Pinches
10s x 20 sec
10s x 20 sec

Reverse Wrist Curls
10x10

Wrist Curls
10x20

Workout time: 15 minutes
Sleep: 10 hours
Energy: 7/10
Soreness: none- stiff lower back in the morning

Comments:
Again, just something small to pass the time.

:)

[SuiCiDaL cLoWn]

Yeah so today is a messed up week for me, so I'm gonna just do some posterior chain/ core work and maybe work on form on like barbell rows. And perhaps things that need a little bit of touching up at the moment. I may continue this for a while as I would like to bring these up to par, and since my schedule is a little off, I won't be able to go about business as usual anyways...

:)

[Maximus_Stats]

Training and **** looks pretty good man! Keep up the good work

[SuiCiDaL cLoWn]

Training and **** looks pretty good man! Keep up the good work
Thanks man.Yeah this week is a little fked up for me. I am unsure of when I can train and when not.

Spetember 18: Cardio

5 100M sprints
5 10M sprints
walk for a cool down

Diet:

1: 4 eggs, 2 tbsp. natty pb
2: almonds
3: packet of tuna
4: 1/2 sandwich
5: 2 pieces of pizza (small like 3x3' each piece), 1/2 sandwich
6: 2 turkey burgers, 1/2c veggies
7: cottage cheese, natty pb

:)

[SuiCiDaL cLoWn]

September 19: Full Body

Bent Over barbell Rows
95x5
95x5
95x5
95x5
95x5

Flat Barbell Bench Press
95x5
115x5
135x5
140x5 PR + 2 reps?
135x5

Conventional Deadlifts

135x20

+ stretching

Workout time: 55 minutes
Sleep: 7 hours
Energy: 5/10
Soreness: lower back, biceps (? prolly from the rows)

Comments:
Rows were a bit odd for me as I don't do them often, but my upper back and biceps got hit pretty hard. Benching felt strong, the last set I didn't think I could get 5 reps with 145 so I lowered it down. 20 rep deads are killer. This is a sample of something I will be doing in the near future (late October/ Early November) unless I decide to wrestle this year.

Diet:
1: 4 eggs, 2 tbsp. natty pb
2: almonds
3: 2 pieces of pizza, 1 oatmeal cookie :D
4: almonds
5: 1 1/2c oats, 5 egg whites, 1/2c veggies
6: whey shake
7: pork chops, 1c veggies
8: shake, natty pb

:)

[The_G]

Good job on the PR on the ol bench. I frigging find it so hard to get PR's on the ol bench but it will come someday. Keep up the good work man!

[SuiCiDaL cLoWn]

Good job on the PR on the ol bench. I frigging find it so hard to get PR's on the ol bench but it will come someday. Keep up the good work man!
Thanks man.

September 20: off Day

I did nothing today.

Deit was a little bad today lol.

1: 4 eggs, 2 tbsp. natty pb
2: almonds
3: tuna, pizza
4: almonds
5: 2 hot dogs, 1 scoop of whey in milk
6: chicken breast, mixed veggies
7: shake, pb

Workout time: 0
Sleep: 8 hours
Energy: 3/10- which is why i didn't lift. i slept in for like 2 hours and was almost late for school even though it was a late start
Soreness: chest

:)

[Maximus_Stats]

Good job on the PR's man!

[SuiCiDaL cLoWn]

Good job on the PR's man!
Thanks.

I am prolly gonna do cardio tomorrow, and undoubtedly train on friday. i'll probably do some lunges, GM and military press or something like that.

:)

[SuiCiDaL cLoWn]

September 21: Off Day/ Cardio

ran some sprints this morning. it was ****ing 40 degrees and i had just a t-shirt and shorts... not a smart move :D

Diet: (****ty IMO)

1: 4 eggs, 2 tbsp. natty pb, ran out of olive oil
2: almonds
3: tuna, 1 slice pizza
4: almonds
5: 5 egg whites
6: prolly a sandwich
7: shake, natty pb

Workout time: 0
Sleep: 7 hours
Energy: 5/10
Soreness: none

I'm not gonna get a lot of sleep tonight. **** marching band.

slkjag;

[SuiCiDaL cLoWn]

September 22: Full Body/ Form Practice

Barbell Military Press
45x8
95x4
105x3- used legs a little

Barbell Lunges
135x5 PR + 10lbs.

Cleans
95x3
115x3

Form: Good Mornings
45x8
45x8

Workout time: 45 min.
Sleep: 5 hours
Energy: 6/10
Soreness: none

Comments:
Kind of a "deload" or easy workout. Just wanted to do something cause I felt like I was getting fat. :D Good morning form I think was good. I jsut don't know how far to have my legs apart.

Diet:
1: 2 eggs, 1tbsp. natty pb (ran out of time to eat)
2: almonds
3: tuna
4: homemade weight gainer shake
5: salmon burger, 1c green beans, 1 tbsp. olive oil
6: shake, natty pb

If anyone has any ideas on how to get some protein (and only protein) into meal 2 that would be greatly appreciated. :)

I don't know what the deal is with next week- if I'm going back to what I was doing or starting something new. Whatever it is, I'm changing my schedule and no longer lifting on Mondays cause I joined this group at school that does stuff on Mondays.

:)

[Rune]

Nice workout man. Is that 5 lunges per leg, or 5 total? Also what kind of form do you use, step forward, stand in place?



If anyone has any ideas on how to get some protein (and only protein) into meal 2 that would be greatly appreciated. :)

If you want only protein your best options are Whey isolate, Chicken breast, or just egg whites. Anything else is going to more than a small amount of trace carbs/fats to it.

[SuiCiDaL cLoWn]

Nice workout man. Is that 5 lunges per leg, or 5 total? Also what kind of form do you use, step forward, stand in place?
5 per leg, and I do walking lunges. I think I get a better stretch in my glutes when I do them that way.


If you want only protein your best options are Whey isolate, [b]Chicken breast,[b] or just egg whites. Anything else is going to more than a small amount of trace carbs/fats to it.
Chicken is prolly my best option. The thing is I'm at school, and it's kinda hard to get JUST protein. actually I wouldn't mind the trace fat, but the carbs- eh... Thanks for the suggestion.

:)

[Rune]

Chicken is prolly my best option. The thing is I'm at school, and it's kinda hard to get JUST protein. actually I wouldn't mind the trace fat, but the carbs- eh... Thanks for the suggestion.

No problem.. I always have a zip-lock bag full of whey in my backpack just incase I get a little hungry, toss a couple scoops in my water bottle, mix it up and chug it back without anybody being the wiser :)

But then again.. I am known as the "oatmeal and chicken guy" at school :p

[SuiCiDaL cLoWn]

hahaha. yeah I guess I could try throwin the whey in the water. I once put cut up chicken in a bag and just snuck it during class. :p

Thanks
:)

[SuiCiDaL cLoWn]

September 23: Off Day

Official Weigh-In

170lbs.

Maintained w00t.

Workout time: 0
Sleep: 9 1/2 hours
Energy: 8/10
Soreness: lower back was stiff when i woke up

:)

[Maximus_Stats]

September 23: Off Day

Official Weigh-In

170lbs.

Maintained w00t.

Workout time: 0
Sleep: 9 1/2 hours
Energy: 8/10
Soreness: lower back was stiff when i woke up

:)

Ugh, looks like you got me on the scale :p

[SuiCiDaL cLoWn]

Ugh, looks like you got me on the scale :p
I was cheating on my diet though so :p. But don't worry I'll prolly have you next week while eating clean. :D

:)

[SuiCiDaL cLoWn]

Diet:

1: 8 pancakes (ww) 4 eggs, 4 pieces of bacon, 1c coffee
2: carmel crunch bar, chocolate milk, chips ahoy cookies
3: chocolate pop tarts, chuckles
4: 1/2 slab ribs, 1 baked potato, 2 pieces of bread
5: frozen pizza, maybe some ice cream
6: shake/ pb

:D yum

[Maximus_Stats]

Diet:

1: 8 pancakes (ww) 4 eggs, 4 pieces of bacon, 1c coffee
2: carmel crunch bar, chocolate milk, chips ahoy cookies
3: chocolate pop tarts, chuckles
4: 1/2 slab ribs, 1 baked potato, 2 pieces of bread
5: frozen pizza, maybe some ice cream
6: shake/ pb

:D yum

This is the best diet I have ever seen :)

[SuiCiDaL cLoWn]

This is the best diet I have ever seen :)
Why thank you. I think it's extremely clean, don't you agree? ;)

:)

[SuiCiDaL cLoWn]

September 24: Off Day

Well only 1 more day of this ****- sitting on my ass eating ****. I am doing cardio tomorrow morning, and start my new lifting schedule on Tuesday (3-day split- T,T,S) and you'll see what I'm doing when I do it lol. I'm stealing the idea to put the name of the program, what day and what week I am on. This will prolly motivate me to keep going because I will know how long I have been doing it. If the program gets boring, I have some tricks up my sleeve. :D

Workout time: 0
Sleep: 8 hours- went driving early morning
Energy: 7/10
Soreness: none- good to go

Diet: not a concern ;)

[SuiCiDaL cLoWn]

September 25: Off Day :mad:

Well I stayed up til like 11:30 doin a dumb project, so getting up at 4:30AM was not exactly in my best interest. sleep > cardio.

Workout time: 0
Sleep: 5 1/2 hours
Energy: 6/10
Soreness: none

Diet:
1: 5 eggs, 2 tbsp. natty pb eaten in a record time 2 min. 10 seconds
2: almonds (need goddamn protein here)
3: tuna, almonds, bagel, 2% milk
4: almonds
5: 3 tbsp. natty pb
6: 1 burger, 1 chicken breast, 1/2c veggies
7: protein shake, natty pb

I start back lifting tomorrow.

:)

[SuiCiDaL cLoWn]

I made a new journal cause I didn't like the introduction in this one ROFL.

PLEASE follow along. :D

http://forum.bodybuilding.com/showthread.php?p=11771472#post11771472

:)