JD1213 Losing, gaining and maintaining Log

[JD1213]

Hello everyone, New to the threads and I know I am not over 35 but I will be 35 in January. So I hope you dont mind me starting a workout journal.

Here is a little History - Past 5 years I have had two back injuries, Herniated disc L4-L5, L5-S1. Operated on the L4-L5. Have had numerouse Cortisone injections about 15 in the past 5 years.
After the Surgery I was scared to do any lifting at all even bending over was scary. I started using my feet to pick stuff up off the ground. And I would use only my arms to get up from bed or Chair (push and pull).
I went from 190 lbs pre injury to an unbelievable 270 lbs.
Doctors always told me I wouldnt be lifting again.

Last December 2004 I decided that if I couldnt lift or run anymore I was going to just do Bicep and tricep and dumbell flys. So I started lifting.
I lifted like that for about a year and then I had a flare up. Went to the Doctors got test done and blood work. Found out I not only had the same disc bulging again but that I had high cholesterol, and border line high Blood pressure.
And So his answer was Statins since i couldnt realy work out or run.
Never took em But I decided to start a routine again. cardio and weights.

First all I did was walking, and the circuit weight machines.
after about three months of getting back in to the gym it was time to move on to the free weights and try running again. I started walking about a quarter mile and then jogging 3 quarters. and would then hit the weights. I did a basic weight lifting routine nothing to heavy just 3 set of everything didnt really split it up at first. Did that until January 2006.

Now it was time to get a bit more serious. I started doing 5 day splits. running i dropped from 5 times a week to three times a week and moved it to after my workout so I could save my energy for weight lifting.

I startded dieting. high protien, good carbs and water only. Started supplementing with vitamins, EFA's and herbs.

I decided to bulk up a bit so I could have some muscle to show when I lose the fat.

I cycled running from three times a week to 5 times a week every two months. Now If i dont run 2 miles a day I feel like i forgot to do something.

And I started Power lifting again. Havent done that in 7 years.
It feels Good to be back in it. Its funny doing power lifts at a gym where only a few people do them. You get some strange looks.

Okay so Now to finish the history I will say that My back feels 100% better and my spirits are high and my cholesterol and blood pressure are all normal.
I think it can only get better from here on out.

I will definitly post every day keep it simple and try to add progres pictures because i think that will give me more motivation.

thanks to any and all who have given me advice on these forums the support helps alot.

My goals are to lose 20 pounds of fat by Febraury. And 4 inches from the waist line while maintaining Muscle Mass. Not trying to lose fat fast is a main goal. Rather Slow and steady.

current stats : 5'10" 243.5 lbs ,Navy BF24.53%, YMCA BF 19.61%( i like this one better)
Bicep -17"
Forearm 14"
waist at navel -40"
waist above hips-38"
Thigh - 27"
calve - 17"
neck - 17"
goal Feb 2007 weigh in at or below 216
and have fairly good muscle tone.
So wish me luck>
- JD1213

Here is a starting picture. the two on the right were taken last night.
http://i10.photobucket.com/albums/a109/jdmcnugget33/currentpics.jpg

[JD1213]

My routine this month is a 5 day spilt and running 5 days after the workout.

Monday Chest with and Tricep
Tuesday Back and Abs
Wednesday Shoulders and traps
Thursday legs
Friday Biceps and some Cleans

I follow each workout with a 2 mile or more run. straight running no walking. And no rest between weight room and cardio room.

I usaully sip on a whey shake when i first get to each workout. and drink 80 ounces of water throughout. halfway through workout I take two cayenne capsulse. Increases my core temp.

[jmc53]

JD, Thanks for the background info, and good luck with your goals, I'll be following with interest.
Jason.

[jtroster]

Welcome.

[JD1213]

Thursday August 24, 2006 leg night.

Barbell Squats 1x10 @ 135 , 2x10 @ 225
inverted legpress using frogleg foot position 5x20 slow reps no lockouts @135
inverted legpress shoulder width foot position 5x20 slow reps no lockout @135
inverted legpress calf raises toes inward 5x30 @ 135
inverted legpress calf raises toes outward 5x30 @135
hyperextensions 5x20 @ bodyweight

This part of my leg routine I Do 1 set of frogs followed by one set of shoulder width leg presses than immediatly to calf raises 1 set inward and 1 set outward. Next get up and go straight to hyperextension and do 1 set of those. and then repeat until I have completed 5 set of everything.

next part

Seated leg press I do super slow reps of 5x20@ 50, 70, 110, 150, 170
Seated leg curls also super slow reps of 5x20@ 50, 70, 110, 150, 170

Super leg curls 5x20 @ 50, 70, 110, 150, 150
Super leg press 5x20 @ 50, 70, 110, 150, 150

Hip abduction inner 1x100 @ 70
hip abduction outer 1x100@ 50

Do some low back and groin stretching on the precor strecher 30 seconds each then its off to the cardio room for the 2 mile jog @ 3.8 speed took about 30 minutes but i kept on going until the gym closed and did a total of 2.38 miles.

I feel great after that workout. I cant express how much that jog helps after doing legs.

My diet today consisted of-

Oat meal 2 servings -------54g carbs, 6g Protien, 260 calories.
4 chicken breats ---------8g carbs, 80g protien, 440 calories.
2 servings of brown rice --88g carbs, 8g protien, 460 calories
5 whey protien shakes --- 10g carbs, 176g protien, 900 calories

total of 160 carbs, 270 protien, and 2060 calories.
Notes. I dont add milk to whey or oatmeal just water. also I only drink water through out the day. 140 ounces or more through out day

my supplements for each day
Fishoil, flax oil 1000 3xday
multivitamin 1xday
vit E 400IU 1xday
vit C 1000mg 2xday
Niacin 250mg 1xday
CoQ10 100mg 1xday
Zinc 15mg 1@bed time
magnesium 400mg 1@bedtine
calcium 1000mg 1@bedtime

Milk thistle 1000mg 3xday

L-arginine 3000mg 3xday
CEE 1000mg 3xday

Cayanne fruit 40,000 STU 3xday

cant forget the fiber... Psyllium Husk 1@bedtime

I wont post the supplements or diet anymore unless they change.

[joed]

Hi jd, welcome to the journals. If you don't mind, I was wondering about your supps: 3 grams of milk thistle & 120,000 stu of cayenne daily seems a lot to me; are you dealing with specific medical conditions? And the 256 mg of niacin is a typo (should be 250 mg?)? Anyway, look forward to your progress in meeting your goals.

[JD1213]

Yes thanks for the welcome and the note on the typo joed. The cayenne doesnt bother me but it is working as far as body core temp. The bottle recommends that dose.
As for the Milkthistle I only do that twice a year now since i started taking so many Supplements. No Liver issues that I know of. My Daughter was Diagnosed a few years ago with autoimmune hepatitis. I tried to talk her mom, who is now my ex wife into letting her take milkthistle since they have her on Prednisone. But She wont do it. Niehter my ex or me have been diagnosed with it so far. But my daughter is doing much better now.

[joed]

I occasionally take cayenne but it has to be with a meal or my stomach really burns; I drink lots of water when I take it, that stuff is pure fire.

This should probably be a PM but it's late & I'm tired. Sorry to hear about your daughter. You probably know all this but I'll say it just in case; for 7 out of 10 people the disease goes into remission after 2 years of drug therapy, which is good, but during the following 3 years the disease may recur. I wish her the best outcome.

[JD1213]

Thanks Joed, And just so you know its been about four years since she started treatment. They have tapperd down the drug therapy but dont seem to want to take her off of it. She will be 16 in November.
I havent had any problems with the cayenne yet, unless I dont drink a good amount of water with as you mentioned.
Thanks again.

[jmc53]

JD,
Inverted leg press? Is that the one where you push vertically?
(You'll be in trouble with Dbflgirl when she sees your fruit and veg intake!)
Jason.

[JD1213]

Thursday August 24,2006 leg night addition

close up photos of legs after this evenings workout.
Just for a reference to compare later on.
Sorry for all the hair.
http://i10.photobucket.com/albums/a109/jdmcnugget33/drumsticks.jpg

[JD1213]

JD,
Inverted leg press? Is that the one where you push vertically?
(You'll be in trouble with Dbflgirl when she sees your fruit and veg intake!)
Jason.

Yes it is. You sit in this chair like position your back towards the ground and your leg up towards the sky with the resitance pushing downward.

I was eating alot of veggies about six months ago. But when I started to bulk up for a while I kind of got off track. As for fruits I never have been big on fruit intake. When I was young (10-15 yrs) I worked at my uncles produce market and was exposed to all kinds of fruits and veggies. Everytime i walk throught the veggie aisles at the grocery store i have flash backs. But they are all good.
And I glady welcome any and all feedback from members.

[JD1213]

Friday August 25, 2006

Just woke up from a 7 hour sleep. Dont feel to sore from leg workout. Just a little on the walk up stairs and down stairs. I have been working at night. To day is going to be a great day. Was A little P.O.'ed last night because I put a scratch on my new Mustang GT. It was only about a 3 inch scratch but my car is black and it stands out big time.
Going to get in a good bicep workout later tonight and a 2 mile jog. Does anybody else spend an hour on bicep?
Today I think i am going to eat some Angus beef. Yummy. Stack it with some Yams.

Till then my new friends.
JD1213

[jmc53]

Does anybody else spend an hour on bicep?
JD1213

Jeez, certainly not me. Bicep is currently the only muscle I'm isolating - 10 minutes 3 times a week. If you've been doing 1 hour for a while, you might just find that if you back off a bit for a week or so you'll see some sudden growth. I just had a week where I cycled back intensity (didn't go over 70% of 1RM and stayed about 3 or 4 reps away from failure) and I made some big improvments the next week of full intensity - tape measure showed my biggest increase in bicep and chest during that week of semi-rest. (Could just have been a fluke of course).
What sort of exercises and sets/reps are you doing?
Jason.

[JD1213]

Friday August 25, 2006 Bicep Night

I start the night at 8 oclock with some warm up realy light Power Cleans
Power Cleans 5x10 @ 95, 95, 115, 135, 135
hyperextensions 3x20 @ bodyweight

next I Do Barbell curls overhand grip thumbs over top of bar with fingers

I start at the rack 1x10 @ 20, 30, 40, 50, 60, 70, 80, 90,
then go back down the rack 1x8 @ 80, 70, 60, 50, 40, 30, 20

Next i go to the rack of ez curl barbells 1x6 @ 20, 40, 60, 80, 60, 40, 20

next its Standing Two-Armed Cable Curls 1x8 @ 40, 60, 80, 60, 40, 30(last set till failure)

Next preacher curl with barbell 3x20 @ 30, 40, 30

Next standing hammer curls 1x8 @ 50, 40, 30, 20, 10, 20, 30, 40, 50

Now its of to the cardio room for the 2 mile jog.
Today I did it in 26 minutes at 4.0 all the way untill the last quarter I kicked it up to 8.5 nailed it.

felt realy good afterwards. Not tired at all just pumped. The Cardio everday is doing wonders for my endurance.

Todays diet was pretty much the same as usaull except for the angus beef and yams plus i threw in 2 extra scopps of whey in to two of the 5 shakes i drink all day. had about the same amount of water as usaull 140 ounces or more.

I will post some bicep pictures tonight for comparison later.


okay here they are.

http://i10.photobucket.com/albums/a109/jdmcnugget33/bicepcopy.jpg]

[JD1213]

Saturday August 26, 2006 Rest Day

Just woke up from 7 and a half hours of good sleep. Feel realy refreshed Iam sore but not the kind of sore that makes you walk funny or groan and moan with every movement. Its a good soreness. I am going to cheat today. My cheat meal is usauly a dinner at this restauraunt that I like where they serve this Big chopped sirloin topped with honey mustard some crumbled bacon and melted colby and pepperjack cheese. On the side Dish I get A baked sweet potatoe with some butter and brown sugar and a freshly made hot out of the oven dinner roll. Those rolls are are so damn good. I wait all week for this meal.I caught myself thinking about it yesturday.
Today I start off with a serving of oatmeal and a protien shake and my supplements. I will take a picture of that plate latter so you can see why i was thinking about it all week.

[JD1213]

Sunday August 27, 2006 Rest Day

Had about another 7 hours of sleep. Feel realy good today. Going to eat me some angus beef, white fish and a serving of mashed potatoes and some yams. Also go see a movie. Snakes on A Plane. Good Film. Very funny.

Tomorrow will be Chest and tricep Night.

[jmc53]

[QUOTE=JD1213]Sunday August 27, 2006 Rest Day
Snakes on A Plane. Good Film. Very funny.
QUOTE]

Previews don't appeal to me - but I like Samuel L.
Let me know what you think.

[JD1213]

I loved it. Someone that saw it before I did said they didnt like it at all So i wasnt expecting a good film. But turned out to be rather good. There are some goofy snake CGI effects but the comedy and Samuel Jackson realy make up for it. You'll Laugh, You'll Cry. And kiss 7 dollars goodbye.

[jmc53]

You'll Laugh, You'll Cry. And kiss 7 dollars goodbye.

I wish!
$12.50 here.

[JD1213]

I wish!
$12.50 here.
In that case you should hold off on that movie for a while.
its definitly an accuired taste, kind of movie.
Did you ever see "Loaded Weapon"? with Sam jackson and emilio estivez.
well if you did , its nothing like that one.

[ChocoChick]

Nice improvement in your calves, JD. Happy Monday. :)

[Hibiscus09]

Good morning! Nice pics -- you have plenty of muscle mass on you!


My goals are to lose 20 pounds of fat by Febraury. And 4 inches from the waist line while maintaining Muscle Mass. Not trying to lose fat fast is a main goal. Rather Slow and steady.


Good luck to you! I'm sure you will achieve your goals.

As for "Snakes on a Plane" -- at first I thought it just looked silly. The reviewers keep saying it's good. I like Samuel Jackson a lot. I guess we should put that one on our "to see" list.

Happy Monday!

[JD1213]

Nice improvement in your calves, JD. Happy Monday. :)

Thanks dbflgirl, I am honored to see you stop in here. Happy Monday to you as well.

[JD1213]

Good morning! Nice pics -- you have plenty of muscle mass on you!

[/b]

Good luck to you! I'm sure you will achieve your goals.

As for "Snakes on a Plane" -- at first I thought it just looked silly. The reviewers keep saying it's good. I like Samuel Jackson a lot. I guess we should put that one on our "to see" list.

Happy Monday!

Happy Monday to you to Hibiscus09. Thank you for your compliment and encouragment it means a lot to me.

[JD1213]

Monday August 28, 2006 Chest and some tricep night

I started about 25 minutes late this evening.

Started off with Flat Bech 1x25 @ 135, 3x10 @ 225 never touch chest and full contraction on up and down.

Iso Hammer strength incline 1x20 @ 90, 4x12 @ 180, 3x15 @ 90 slow down fast up 2 second pause at top

Iso Hammer Strength Decline 1x20 @ 90, 4x12 @ 180, 3x15 @ 90 slow down fast up 2 second pause at top

Standing Cable Flys low 3x20 @ 60(combined)
Standing Cable Flys center 3x20 @60(combined)
Standing Cable Flys High 3x20 @60(combined)

Standing Cable flys High 1x12 @ 140, 1x12 @ 160, 1x12 @ 180, 1x8 @ 200 (all combined)

Vbar tricep over push down 1x20 @ 80, 1x20 @ 60, 1x20 @ 50, 1x50 @ 30, 1x50 @ 25.

One arm rope hammer pull down and kick back 5x10 @ 15 each arm alternating till faliure.

under hand one arm pull downs 3x 12 @ 15 till and then until faliure

all my light weights I try to do slow and controled reps conetrating on full muscle contraction at peaks.

Then a 2.36 mile run with a quarter mile sprint took me 32 minutes.
Drank about 80 ounces of water this session.
Felt a little tired at the begining of the run but about half way thru the endorphines kicked in and my legs went on auto pilot. feel great now.

Diet today same as weekly diet. chicken oatmeal and whey protien and 60 ounces+ of water. sorta boring but I am to busy to worry about exciting meals.

Sometimes when I have to i go to resturaunts and just order two servings of meat and then eat my oatmeal later on. And right away the waitresses want to say,"oh hows the Atkins diet working for you?" I just smile and say its working.
Then they see you whip out the pill box here is a picture of it full of one days supply
http://i10.photobucket.com/albums/a109/jdmcnugget33/pillbox.jpg

[JD1213]

Tuesday August 29, 2006 Back night

Dead lifts 1x20 @ 135, 1x15 @ 185, 1x12 @ 205, 2x12 @ 225.
Hyperextensions 5x20 @ bodyweight in between rest for dead sets

BB Yates row under hand 1x20 @ 135, 1x15 @ 185, 1x10 @ 205, 1x10 @ 225

Iso Hammer Strength low row 1x20 @ 180, 3x12 @ 270
Iso Hammer Strength High row 1x20 @ 180, 3x12@ 270

close lat pull down 1x12 @ 150, 1x12 @ 180, 2x10 @ 200
wide grip lat pull down 1x20 @150, 1x12 @ 160, 1x12 @ 190

Seated rows close grip to stomach 1x20 @ 160, 2x15 @ 180, 2x10 @ 200

Two mile run 26 minutes quartermile sprint.

Felt good after the run real good. I love endorphines.
diet was same today chicken oatmeal and some yams and lots pf protien shakes all whey.
I think next month i will add some muscle milk.
Supplements all stayed the same today. probably get blood work done in a month see how the levels are doing. Drank about 160 ounces of water+ today. Nothing else.

i want to lose this extra fat i am carrying around but i would also like to try to stay tight. seems impossible but I think I can do it.

[thruxton]

[QUOTE] ...

Then they see you whip out the pill box here is a picture of it full of one days supply

holy pill choking batman! was what i thought at first, thinking it looks like you are a medical mess but then i realized everything that i down on a lift day.

8 diesel NOS, 6 diesel TEST, gackic (powder), leukic x 6, R4W (powder), ASA, B vit, fish oils x 3, anapor and whey (powder) post.

i'm kind of glad i am not so methodical though. organized like that makes it looks crazy over the top =)

[JD1213]

No joke Thruxton. thanks for stoping by. I have to because if not I could forget which ones I took or havent took, and instead have to wait till the next day to start over again. Be easier if i didnt take any at all like some other members feel. But I havent had any adverse reactions yet. been doing this for about two years now, with the exception of the NO and CEE which are recent additions.

[dbx]

Then a 2.36 mile run with a quarter mile sprint took me 32 minutes. Felt a little tired at the begining of the run but about half way thru the endorphines kicked in and my legs went on auto pilot. feel great now.


JD, welcome. There are so many new journals lately, I can't keep up!

Since you visited my journal, I'm sure you know I run also (only a few months now). Man, that statement ^ I quoted.................boy, can I relate :) But the auto-pilot part doesn't happen as much as I'd like lol. I'm about to try to get my morning 2mi in here in a couple mins. It's great to get that heart rate up and it definitely burns some fat.

I enjoyed reading your "story" (1st post in journal) and you've done a great job at coming back. You have great upper body strength! Look forward to seeing your progress.

[pastorgbc]

Nice workouts JD.

If you are trying to cut, I would consider some other mrps beside Muscle Milk as it is high is fat. I personally like C2 Protein Maximizer, but there are others. Once you get down towards your "cut goal", then I think Muscle Milk would be fine.

Ray

[JD1213]

But the auto-pilot part doesn't happen as much as I'd like lol. .

Thanks for taken time to look. Iknow what you mean to. There are a lot of journals to go through you kind of have to pick one now and then to see whats up.

As for the auto pilot, its probably 50% psycological who knows. Every run i get started kinda tired since I go straight to run from the workout. But like i said , something takes over about halfway through. if it werent for that i probably would be walking the rest of the way.

[JD1213]

Nice workouts JD.

If you are trying to cut, I would consider some other mrps beside Muscle Milk as it is high is fat. I personally like C2 Protein Maximizer, but there are others. Once you get down towards your "cut goal", then I think Muscle Milk would be fine.

Ray
Yes I was thinking MRPs also and have used those in the past. I was just thinkng of the taste factor. Muscle milk mixes good with water and it taste so darn good(probably cause of the fats). The mrps I have used before all I could tast was the BCAA's in them. Not very good. I have tried myoplex, GNC, Muscle milk, and some other generic brand I cant remember. I switched to mainly 100% whey because of carbs and calories. I would prefer Isolates and mrps but i also need to think of cost.

Thanks for dropping in Ray.

[JD1213]

Wednesday August 30, 2006 Shoulder Night.

Hang Snatch - 3x10 @ 95, 115, 135
clean and press - 3x10 @95, 115, 135
Push Press- 3x10 @ 95, 115, 135

Iso Hammer strength hind neck press- 3x10 @ 90, 160, 160

one/arm front rope handle Lateral cablepull low- 5x20 @ 35, 35, 45, 45, 60
one arm in back lateral cable pull low rope handle-5x20 @ 35, 35, 45, 60
one arm bent over lateral cablepull low rope handel- 5x20@35,35,35,45,45
one arm forward lateral cablepull down rope handle-5x20@45,45,60,65,70

dumbell later side raises 3x10@25,35,20
seated dumbel forward later hold to side then back to front raises - 3x10@17,10,10 till faliure

Then today i managed to pull off a 3 mile run in 40 minutes with a few sprints along the way.

felt realy good after that run felt like i could have gone on for another but the gym was closing and they had already let me stay 5 minutes after closing.

at the begining of the run i had a real good pump in my shoulders couldnt lift my arms up felt heavy. about half way through... bye bye pump. still felt good though. Some would say this is detrimental to my workout. But then again i am trying to cut.

meals today were the same. supps were the same. I need to buy more chicken breast. i hate it when i run out. had some yams today also.

i want to try to run 3 miles again tomorrow and its leg night. lets see what happens.
going to try to get in some close up delt pics for comparison. later tonight.
I'll Be back.

[joed]

[QUOTE=JD1213]... i want to try to run 3 miles again tomorrow and its leg night. lets see what happens...[QUOTE]

Wanna take a wild guess jd???

[JD1213]

okay here are some pics i just took . hard to take close up rear shot but i picked the best one to post.
http://i10.photobucket.com/albums/a109/jdmcnugget33/delts.jpg

[JD1213]

Wanna take a wild guess jd???
sure.. my guess is that if i give myself enough time i can do it. if I dont then there is no way i am going to do it.

[joed]

Don't get me wrong, I'm not saying you can't do it. I'm saying "At what price?". If you work your legs as hard as you worked your shoulders tonight, then run 3 miles afterward, no matter how much time you take, you may be walking on tiptoes for a couple of days. At least I would. (But I'm injury-phobic so I tend to look at things through those glasses.)

[JD1213]

Don't get me wrong, I'm not saying you can't do it. I'm saying "At what price?". If you work your legs as hard as you worked your shoulders tonight, then run 3 miles afterward, no matter how much time you take, you may be walking on tiptoes for a couple of days. At least I would. (But I'm injury-phobic so I tend to look at things through those glasses.)
Point taken joed, thanks for the advice. The only reason i believe i could do it andwalk away is that i have been going light weight on the legs with higher reps. Plus lately when doing leg the major muscle that has always been sore for me afterwards was hams. plus if you notice I am injury phobic about my spine.

peace -JD1213

[Hibiscus09]

Nice job on the shoulder workout and cardio yesterday, JD!

Happy Thursday! :)

[JD1213]

Thanks Hibiscus your a great encouragement.

[JD1213]

August 31, 2006 Afternoon Before Leg workout.

Last night I ran 3 miles and i was expecting to feel sore in legs this morning.
No soreness to report in legs at least. My core is where i do feel some soreness specifically Abs, lats and low back. Mostly due to the Power moves did lastnight. Its sore but feels good. That kind that you feel when you are finally hitting those extra support muscles that you have been missing all along in previouse workouts. One more week of the same weight and I am going to add at least 20 pounds to my power lifts.
Just wanted to report.. that my legs feel great right now andvery powerfull.
Still going to shoot for 3 miles tonight. I have increased my water intake and had an extra serving of oats for lunch today to help prepare for this.
Oh and I destroyed my delts last night but I feel like I should probably add more pounds to the laterals and try to isolate my rear delts more. maybe start off with all rear delt next time.
peace - until this evening.
JD1213

[jmc53]

Wednesday August 30, 2006 Shoulder Night.
Hang Snatch

Nice workouts JD.
What's a hang snatch?
(Almost afraid to ask) :)

[JD1213]

Easy to see if you click this Hang Snatch (http://www.exrx.net/WeightExercises/OlympicLifts/HangSnatch.html)

I do power lifts through out the week so come leg day I dont actually have to hit them super heavy. Any power lift i do envolves some quad, ham, glute, calve and hip muscle support. And when I do power lifts like push press, clean press and hang snatch or deads they also envolve my lats, traps, abs delts you name it.

Thanks jmc53 good to see you in here.

[dbx]

Last night I ran 3 miles and i was expecting to feel sore in legs this morning.
No soreness to report in legs at least. My core is where i do feel some soreness specifically Abs, lats and low back.

I feel your pain :) I get some lower back pain, but not abs or lats. I suspect you may run similarly to me? As my son tells me, I run like I'm in the military; very stiffly, not fluid in the upper body. I try to relax my shoulders like you're supposed to, but it winds me more when I do this.

Anyway, 3 miles is awesome JD. I'm supposed to run a 5K in Oct and haven't run more than 2 miles at a time since my "big accomplishment" of 4 miles on a treadmill (my previous best was 3 just days before). I've gotten so used to running 2 (or one at a time) that 3 seems impossible now because I'm running a faster pace and barely making it 2 miles. Eh, my son will coach me :)

[JD1213]

Thursday August 31, 2006 Leg night.

Well tonight i left out barbell squats and just went heavy on inverted leg presses.

inverted legpress using frogleg foot position 5x20 slow reps no lockouts @225inverted legpress shoulder width foot position 5x20 slow reps no lockout @225inverted legpress calf raises toes inward 5x30 @ 225
inverted legpress calf raises toes outward 5x30 @225
hyperextensions 5x20 @ bodyweight

Seated leg press I do super slow reps of 5x20@ 50, 70, 110, 150, 170
Seated leg curls also super slow reps of 5x20@ 50, 70, 110, 150, 170
Super leg curls 5x20 @ 50, 70, 110, 150, 150
Super leg press 5x20 @ 50, 70, 110, 150, 150
Hip abduction inner 1x100 @ 70
hip abduction outer 1x100@ 50

And so I still had an hour left since I dropped the BB squats so I went to hit cardio and Had 3.0 miles in mind........

Nailed it. 3.0 and walked for another .21 after that for a total of 3.21 miles
and I always start right off the bat jogging no walking till the cool down.

I was so mentaly motivated having reached that 3 mile mark in the same amount of time as the day before that i wanted to go on for more but decided against it.
My endurance is increasing phenomonally I guess you could say.

wasnt tired after wards. no weakness in the legs. I think I am getting addicted to running.

Diet was the same today. Supps were the same. water intake total so far was about 180 ounces and still climbing.
I had some extra scoops of protien in my workout shake today.

Tomorrow is Bicep night with some tricep and probably do some cleans also.

real bummer is that i found out the Gym is closed on monday for the Holiday.
thinking about doing chest on Sunday.
Good night all

[JD1213]

I feel your pain :) I get some lower back pain, but not abs or lats. I suspect you may run similarly to me? As my son tells me, I run like I'm in the military; very stiffly, not fluid in the upper body. I try to relax my shoulders like you're supposed to, but it winds me more when I do this.

Anyway, 3 miles is awesome JD. I'm supposed to run a 5K in Oct and haven't run more than 2 miles at a time since my "big accomplishment" of 4 miles on a treadmill (my previous best was 3 just days before). I've gotten so used to running 2 (or one at a time) that 3 seems impossible now because I'm running a faster pace and barely making it 2 miles. Eh, my son will coach me :)

hey dbx thanks for the drop in. I know what you mean about being stiff when running. I am trying to improve my stability control so i can endure longer runs. I think i am getting the hang of it. i try to keep my hands close to my body and right below my sternum and above the navel. This has helped at least until i start sprinting then the hands go up further and have more movement in the arms increases. I want to get up to four mile soon hopefully in a month or two. I cant believe I used to just do 1 mile and was satisfied with that.

Thanks again

[JD1213]

Just thought i would post up a fitday outline of my weekly diet.
The only variances would be a few more scoops here and there of protien powder.
http://i10.photobucket.com/albums/a109/jdmcnugget33/fitday.jpg

and the nutrition information on my whey protien that I consume

What's In It?
Supplement Facts:

Container Size: 2.2 Lbs.
Serving Size: 1 Scoop (22g)
Servings Per Container: 45

Container Size: 5 Lbs.
Serving Size: 1 Scoop (22g)
Servings Per Container: 103

Container Size: 10 Lbs.
Serving Size: 1 Scoop (22g)
Servings Per Container: 206

Amount Per Serving:

Calories 92
Calories from fat 10
Total Fat 1g 2%
Saturated Fat 1g 5%
Cholesterol 45mg 15%
Sodium 40mg 2%
Potassium 130mg 4%
Total Carbohydrate 2g < 1%
Dietary Fiber <1g 0%
Sugars 2g
Protein 18g 36%

Ingredients:
Special Ultrafiltered, Non-denatured, Ultra High Quality Whey Protein Concentrate, Pre-Digested, Ion-Exchange Whey Protein Hydrolysate, Natural and Artificial Flavors, Beet Powder, Sucralose, Acesulfame Potassium.

Essential Amino Acids:
(grams of Amino Acids per 100 grams of Pure Protein)
L-Leucine [BCAA (11.5 g)], L-Isoleucine (BCAA) (6.5 g), L-Valine (BCAA) (6.2 g), L-Lysine (9.6 g), L-Threonine (6.8 g), L-Methionine (2.2 g), L-Phenylalanine (3.5 g), L-Tryptophan (1.8 g)

Total of BCAA (24.2)/Total of EAA (48.1) =
50.3. Conditionally Essential Amino Acids:
L-Arginine (2.5 g), L-Histidine (2.0 g). Non-

[ChocoChick]

Ack! Where are your veggies? And fats?

[JD1213]

Yam is a veggie, right?. I take fats in flax and fish oil... now up to 4 grams of each. i eat veggies on weekends with cheat meals. like spinich and squash are my two favorites. everything thing else i am relying on supplements right now.
I take about three or for servings of psyllium husk a day for my fiber.

good to see you today dbflgirl.
And sorry I missed your Birthday. I heard some of the guys wishing you happy birthday

well its late .. But happy birthday.

[ChocoChick]

Yam is a starchy carb. Good for you, but not the same as a veggie. Why are you saving veggies for your cheats? Veggies are the one food you can eat as much of and as often as you want with no negative effects. Spinach is great. How about broccoli, asparagus, artichoke, kale, escarole, endive, zucchini, tomato, mushroom, cauliflower...???

Real food will do you better -- whatever your goal -- than supplements, so I'd recommend gradually replacing your supplements with real food.

Thanks for the bd wishes -- it was my younger daughter's bd, not mine. I've stopped having bd's. ;)

[JD1213]

dbflgirl, thanks forthe heads up on the yams. Just so you know there is a reason for me eating them instead of broccoli. I appreaciate your concern.
I save veggies for cheats because its beter than me saving cake or cookie dough for cheats. i use yams for their amount of carbs as apposed to calories.
Not to mention the price difference. Beleive me i would love to eat veggies all the time.

I would have to eat 18 cups of broccoli to get the same amount of carbs from 2 cups of yams. Compare it to chart in #48 (http://forum.bodybuilding.com/showpost.php?p=11398496&postcount=48) with the yams.
http://i10.photobucket.com/albums/a109/jdmcnugget33/brocaddcopy.jpg

[ChocoChick]

You've lost me. Why does it have to be either/or? Why not have a few cups of veggies each day along with your yams (or oats or rice)? Frozen veggies can be quite inexpensive and are just as good for you as fresh (possibly better, depending on how far away from the farm your market it). Ditto for fruit.

Point is that veggies provide all sorts of vitamins and minerals (and fiber) that you just can't get from a supplement. Plus, they fill you up nicely. :)

And why not have a piece of cake or some cookie dough for a cheat? As long as you are not cheating every day, this is fine. :)

[JD1213]

I tried the frozen veggies before. infact i still have a boat load of them in my freezer. Just tired of them. here i eve n ran down to take a quick photo so you can get an idea of where I am coming from. A quick peek inside JD1213's freezer. Broccoli, corn, peas, green beans mixed veggies etc.
Thanks dbflgirl.
http://i10.photobucket.com/albums/a109/jdmcnugget33/myfreezer.jpg

[JD1213]

Friday September 1, 2006

I feel good today. A little sore all over but thats to be expected. Tonight i am doing Biceps. Going to hit them hard. and try to run another 3 miles. Hoping for some good fat loss to come from my cardio.
till later- JD

[jmc53]

Ack! Where are your veggies? And fats?

I warned you buddy :)

I agree with her. I too take fish oil and multi - but not as substitute for other sources of good oils and vitamins, more as a top up just in case.
If it helps, my carbs are now 40% and fats 20% and I'm still dropping bodyfat.
I've now put in place about 75% of the changes to my diet dbfl suggested and I'm feeling better for them, no reduction in energy level and increased fat loss. She knows her stuff dude.

[JD1213]

Friday September 1,2006 Bicep Night.

Power Cleans 5x10 @ 95, 95, 115, 135, 135
hyperextensions 3x20 @ bodyweight

next I Do Barbell curls overhand grip thumbs over top of bar with fingers

I start at the rack 1x10 @ 20, 30, 40, 50, 60, 70, 80, 90,
then go back down the rack 1x8 @ 80, 70, 60, 50, 40, 30, 20

Next i go to the rack of ez curl barbells 1x6 @ 20, 40, 60, 80, 60, 40, 20

next its Standing Two-Armed Cable Curls 1x8 @ 40, 60, 80, 60, 40, 30(last set till failure)

Next preacher curl with barbell 3x20 @ 30, 40, 30

Next standing hammer curls 1x8 @ 50, 40, 30, 20, 10, 20, 30, 40, 50

I decided to go for another 3 mile run. ...No problem.. 40 minutes flat.
I guess I had been holding myself back before.. My new goal is to shoot for
Increased speed and maybe four miles in 30 days.

Feel good after this work out. The cleans are a good warm up.

[jmc53]

Next i go to the rack of ez curl barbells 1x6 @ 20, 40, 60, 80, 60, 40, 20
.

That's cool that you have a rack of EZ bars - saves a bit of time changing plates - I've never been in a gym with this.

[JD1213]

Yes It is cool. One of the many reasons I dont mind paying the gym membership fee. This is what it looks like an they have one for barbel and ez curl barbells.
http://i10.photobucket.com/albums/a109/jdmcnugget33/bigfit_1914_1226558.jpg

[stephenlouis]

Good new Journal!

Your have a great foundation for your legs already! Keep up the hard work.

[JD1213]

Thanks Stephenlouis, I been stopping in on your Journal also. I was always big in the leg area even before i started working out. . being as heavy has i am ..Its a B*tch on my legs when i run. And I have been running 5 days a week lately.
today I was noticing body composition changes but no change in the scale yet. Still 243 -244 area.
I am probably going to try a fat burner or something to help accelerate the loss a little bit.

[JD1213]

Well this weekend has come and gone. Bad thing about tomorrow is its labor Day and the gym is closed. dont know whether to drop leg day and move everything up one in order to meet the most lagging body parts or try to shove two muscle groups into one day. have to wait and see. As for this weekend. I cheated like crazy. My idea of cheating is not eating six meals aday and binging. But at least i binge on high protien meals. I had two steaks and some yams and squash. Only i had yams that had some brown sugar and marshmellows baked ontop of them. The squash was lighlty sauteed and I also had chopped sirlion patties grilled. I had some baked turkey and some mashed potatoes. Bourbon Chicken also. Wow what a weekend. layed off one day on the supplements and only took the EFAs and also No whey or oats this weekend.
My body seems to be recovering well form the stress i have been putting it under. I felt a slight twinge in the lower right side of back. but its subsiding now.
This week I am going to add eggs to my diet. Not sure if I will boil them or pan fry them. I bought 3 dozen for the week. along with the usaul chicken breats and yams and oats.
Till tomorrow.

[jmc53]

G'day JD, Sounds like a good weekend.
(Does your Labor day celebrate the 8 hour day? That's what our does.)
Can't imagine sugar marshmallow on yam. When we hear of North Americans putting maple syrup on bacon we just shudder down under - we don't mix sweet and savoury like you guys do.
I've been having scrambled eggs for a while, but just this last week I started having a couple of hard boiled eggs as a snack every now then - quick tasty portable protein.

[ChocoChick]

Sounds like a nice cheat. :) Well, except for the yams and marshmallows. :eek:

[JD1213]

Hi dbflgirl, and jmc52, I would never ever eat chocolate cover brocolli. I have had Chocoloate covered coffee beans and esspresso beans though.
the recipe for the candied yams is:
CANDIED SWEET POTATOES OR YAMS

6 med. to lg. bright orange sweet potatoes
1 lb. of dark brown sugar
1 stick of butter
2 c. of miniature marshmallows
1/4 c. of white sugar
2 tsp. of salt

Peel potatoes. Chunk potatoes into 2 inch disks. Put potatoes in a pan and cover with water. Add 2 teaspoons of salt and 1/4 cup of white sugar to the potatoes and water. Cover. Boil until potatoes are fork tender (approximately 30 minutes). Drain potatoes. Put potatoes in a baking dish and sprinkle with brown sugar. Dot potatoes with butter. Bake for 20 minutes in 350 degree oven. Sprinkle with marshmallows. Return to oven and bake until marshmallows are brown.

Enjoy
Then go to see a cardiologist.
See you guys tomorrow.

[jmc53]

I have had Chocoloate covered coffee beans .

OOooh yeah - now you're talkin'!
(Specially if it's dark chokky).

[joed]

I'm with jmc on the hard boiled eggs. I usually have half a dozen in a plastic bag in the refrig for a quick snack so that I'm not tempted to have the stuff that tastes so good but is soooo bad for a dieter.

[JD1213]

Tuesday September 5, 2006 Chest night.

Well Had three days to rest. Changed my diet al little. So I felt a little off since today is usauly back night.

So for some reason I went in and just didtn feel like hitting it so hard.

Falt bench 3x12 @ 145, 1x10 @225.
Inlcine bench 4x10 @225
decline bench 4x10 @ 225

Standing cable flys low 1x25 @ 60
standing cable flys center 1x25@60
standing cable flys high 3x25 @60

Pec Deck 6x8 @120, 150, 160,170, 180, 190

3.23 mile run in 38 minutes.

Diet change up today..I ate about 10 eggs today I serving of oats, 12 scoops of whey with water, 140 ounces of water and 4 slices of whole wheat bread and 4 table spoons of peanut butter.
I dont know about those eggs. Might have to switch to the dreaded egg whites.http://i10.photobucket.com/albums/a109/jdmcnugget33/fiteggs.jpg

I only have a few more sweet potoatos left so i might be cutting down on those. and just uping the oats.

Feel good after the run I realy am looking forward to some extra fat loss in the months to come.
I am going to start taking a supplement called LeanFire by Instone.
its mostly caffine and 7-Keto. I hope it helps because I quit taking caffine for about three days and was paying the price.

Well till tomorrow.
JD

[jmc53]

Feel goo after the run

G'day JD.
I'm hoping you meant to say "good" (cause feeling goo doesn't sound like fun) :)
Big lifts on the incline buddy!

[JD1213]

G'day JD.
I'm hoping you meant to say "good" (cause feeling goo doesn't sound like fun) :)
Big lifts on the incline buddy!
Thanks jmc53 for that typo alert. I think I felt "goo" from all those eggs i ate.
Im going to change it now.
As for the incline I usaully start with those and go heavy since i am tryin to bring up my upper chest.

[ChocoChick]

OOooh yeah - now you're talkin'!
(Specially if it's dark chokky).

It has to be dark chocolate. :)

Looks like you can join our chocolate club. ;)

[jmc53]

It has to be dark chocolate. :)

Looks like you can join our chocolate club. ;)

Did you not get the memo advising that I am President of the Australian branch?

[JD1213]

Wednesday September 5, 2006 Back night.


Going to try something different tonight. just do chins and then go heavy on deads and BB rows
Chins wide grip 3x10 @ body weight
Chins narrow grip 3x10 @ body weight
Chins Hammer grip 3x10 @ body weight
Wide grip static chin 1 @ 30 seconds w/straps
narrow grip static chin 1 @ 20 seconds w/straps
Hammer grip static chin 1 @ 30 seconds w/straps

Barbell rows 5x10 @ 135, 135, 225, 225, 225

dead lifts 5x10 @ 145, 145, 225, 225, 275

pull downs 5x10 @100,140, 160, 190,190
close grip pull downs 5x10 @ 100,140,160,190,190

3 mile run 38 minutes

Diet water and supps all stay the same.
felt good no real soreness to report. My Shins are a little sore today so I might take it easy on the run tomorrow.

[JD1213]

Thursday September 7, 2006 Shoulder night.

Push press 3x10@ 115,115,135
Hang Snatch 5x10 @ 115,115,135,135,115
Clean and press 3x10 115,135,135

hind neck press babrell standing 3x10 @115,135,135
Iso hind neck press seated of course 3x20 @ 90

reverse cross over cable pull backs using rope handle 3x12 @ 45,55,65
one arm cable pull low,center, high 3x12@45,55,65
one arm cable pull high 3x10 @45,65,80

cable lateral raises front ,back,side 3x10@ 45 then till faliure

Also wore my pulse rate monitor during lifting. around 155 during heavy lifts and 124 during rest.

3 mile run wore a pulse monitor tonight- clocked from 126 to 170 sustained during run. burned about 577 calories pulse returned to below 100 within a few minutes of stoping run. So I felt pretty good about that.

I feel as though I am developing more definition now. losing some of the bulk of my fat. especialy around waist shoulders arms and legs. but not so much the belly area yet. i am staying away from the scale until next month.

Static chin explanation in case you might not know:
One rep chins.

Weigh your self down to the max and VERY slowly pull yourself up to the contracted position of the exercise. Hold as high as possible for as long as possible. Resist on the negative descent as hard as you can and make it last forever. This one rep should take at least 30 seconds to complete and you will feel it molesting your lats.

[JD1213]

Friday September 8,2006. Bicep Tricep night.

over hand BB Curls 3x8 @ 100
over hand BB Curls 3x8 @ 90

EZ curl narrow 3x10 @90
EZ curl narrow 3x10 @60

EZ curl wide 3x10 @ 100
EZ curl wide 3x8 @60

cable curls one arm 8x10 @ 45
tricep push downs 8x10 @ 60,50,40,30,40,50,60,40 failure
Tricep one arm rope pull downs 8x10 @ 35,35,35,35,35,20,20,20
dropsets decending and acending DB hammer curls 8reps each arm 40,30,20,17.5,15,12,10,5,10,12,15,17.5,20,30,40

tricep bench dips 3x10 till failure last set

Cable curl preacher 3x10 @ 35,20,10

3 mile run.
No cleans to night. just didnt feel like doing them.

[JD1213]

Well its been 17 days since I started this Journal I guess I will take progress pics every 2 weeks since I am running 3 miles after each workout, 5 days a week. I still havent budged the scale to much. But I can see the changes small as they are right now but very big to me. last time I weighed in at 243.2lbs. I wont weigh in again until 2 weeks from now. Hopefully I will also improve my poses by then as well. :D
Also I am going to try to make adjustments to my routine and my Diet throughout this journal. I am currently trying to get a workout partner that I can trust to show up at least on chest,back and arms night. Hopefully that will speed up my progress a bit.
http://i10.photobucket.com/albums/a109/jdmcnugget33/week2pic.jpg

[stephenlouis]

Looking good! you are going to look amazing when you "cut"

I tried fat burner pills once, actually seemed to work for about 6 weeks, gave me sort of a happy high, a bit more energy and occasional when sitting milds anxiety and sweaty palms.

[JD1213]

Looking good! you are going to look amazing when you "cut"

I tried fat burner pills once, actually seemed to work for about 6 weeks, gave me sort of a happy high, a bit more energy and occasional when sitting milds anxiety and sweaty palms.
Thanks for the comment Stephen. What kind of FB pills did you use?

[JD1213]

Diet update. I finished all of the three dozen eggs i bought this week. Eggs are out, going back to chicken breast and yams, and oats. for now.

[jmc53]

G'day JD.
Was watching an American TV show over the weekend and they were eating marshmallow yams! Never heard of it till your journal - now twice in a week!

[JD1213]

G'day JD.
Was watching an American TV show over the weekend and they were eating marshmallow yams! Never heard of it till your journal - now twice in a week!
okay from now on I will call them sweet potatoes. :D

[dbx]

I still havent budged the scale to much. But I can see the changes small as they are right now but very big to me. last time I weighed in at 243.2lbs.

Looking good JD. How much is "haven't budged the scale much"? I can't friggin believe that running 3 miles after every w/o hasn't made you lose like a MF lol. Weight loss is weird. You bust your ass and nothing seems to happen. You say the hell with it and pig out on junk food, and the next effing day you've suddenly lost 3lbs. :confused: I'll betchya a buck you'll see a big difference when you weigh next. Keep in mind that you're kicking ass in workouts too, so you're likely buring fat pretty damn well, and building muscle which of course, weighs more. Keep it up!

[ChocoChick]

Looking good, JD. :)

[JD1213]

Thank you dbflgirl, Good to see you livining up my boring journal.

Thanks dbx, by havent budged I mean it literaly its still the same. It will bounce back and forth day to day between 243 to 240 and then some days back to 245. I am pretty sure its an adjustment I need to make in my diet plan. However I am going to keep up with the 3 miles every w/o and also wear my pulse rate monitor to lifting and running to try to keep my target heart rate in the zone. I have a feeling its going to just start dropping off real soon. Just have to find that glitch in my plan thats slowing it down.

I am going to try to cut out cheat day as well. Its just so hard to do when your woman isnt dieting with you and wants to enjoy the weekends together.

I ate the worst cheat meal ever this weekend. I had some of that good ol South Texas Mexican Food. Oh man it was good. I felt so guilty afterwards.
And so bloated. I hate myself now :) i probably just blew 2 weeks of training on that meal alone.
Well I hope the guy that said he wanted to start working out with me shows up on time at the gym tomorrow. Chest day. I am going to go Heavy with few reps. Thats why I need that spotter.

[dbx]

I am going to try to cut out cheat day as well. Its just so hard to do when your woman isnt dieting with you and wants to enjoy the weekends together.

I find that when starting a diet a cheat day shouldn't even be considered for at least 4wks. You kind of have to get the process started first. Then, right when your body thinks it has figured out what you're doing....bam!...hit it with some cheesecake lol. But seriously, I would avoid any cheats at the onset of any diet and then use them sparingly or when you think you've hit a wall.

[ChocoChick]

Hey! I have an idea! How about eating some veggies?? :D :D they keep you full and give you all sorts of nutrients for very little caloric "cost". ;)

[jmc53]

Hey! I have an idea! How about eating some veggies?? :D :D they keep you full and give you all sorts of nutrients for very little caloric "cost". ;)

I've tried this, and something very strange has happened - I've grown to like broccoli (who would have thought this possible)?

[stephenlouis]

Thanks for the comment Stephen. What kind of FB pills did you use?


Bought them at wall mart...first time I used CLA and green tea, second time it was a product who's name i cant recall, it worked well...I will look it up and let you know.

[JD1213]

Diet update. I went shopping yesterday and picked up cans of tuna,Chicken breast, Lean Beef,and Turkey. frozen brocolli, fresh brocolli,carrots and snow peas, canned peas, canned corn. Soy Milk, corn flakes, oatmeal. oh and some small potatoes. Going to mix it up some what for a while.

[jmc53]

[QUOTE=JD1213]frozen brocolli, fresh brocolli,carrots and snow peas, canned peas, canned corn. [QUOTE]

Taking a walk on the wild side?

[JD1213]

[QUOTE=JD1213]frozen brocolli, fresh brocolli,carrots and snow peas, canned peas, canned corn. [QUOTE]

Taking a walk on the wild side?
Lets just say i am open up to change. A few tweaks here and there might just kick my program into gear. :)

[jtroster]

Pretty soon you will be trying artichokes, parsnips, arugula, celeriac, fennel, brocolini, rapini - I could go on and on.

[ChocoChick]

I've tried this, and something very strange has happened - I've grown to like broccoli (who would have thought this possible)?

jmc - try it with a little olive oil, some cayenne pepper and some parmesan cheese. Lovely. :)

[JD1213]

Well now i dont know about all that. i am just going to try and keep it simple. I wish i could stomach all those you mentioned. half of them i have never even tried. I need to gently ease into this. My little brother has worked for Whole Foods market for over ten years now. some of thats got to rub off on me.
Artichokes 3 for a dollar. and old joke I remember my uncle telling me. and thatwas the punch line. i dont remember the rest. About some guy named Arti who had choke 3 people that owed him a dollar.

[ChocoChick]

Diet update. I went shopping yesterday and picked up cans of tuna,Chicken breast, Lean Beef,and Turkey. frozen brocolli, fresh brocolli,carrots and snow peas, canned peas, canned corn. Soy Milk, corn flakes, oatmeal. oh and some small potatoes. Going to mix it up some what for a while.

:)

[jmc53]

jmc - try it with a little olive oil, some cayenne pepper and some parmesan cheese. Lovely. :)

I always have cracked black pepper on my veggies. I love parmesan, but haven't been buying any since I stopped having pasta several times a week - but I might just get me some in this weeks shopping. I love cayenne - but if I'm cooking for my partner as well as myself I have to go easy on the spices!

(JD - I hadn't heard of several of the veggies on that list either).

[ChocoChick]

I put parmesan on everything from broccoli to spaghetti squash, which I eat a lot of in lieu of the pasta I love. (I do eat whole wheat pasta for my cheat.) Parmesan packs lots of flavor into a small portion -- 2 tablespoons is just 46 calories, 3g fat and 4g protein. :)

[jmc53]

2 tablespoons is just 46 calories, 3g fat and 4g protein. :)

Cool!

(G'day JD) :)

[empresscat]

I prefer asiago to parmesan. Just shave or grate a little over my veggies. Lots of people add olive oil and maybe garlic to their vegetables, which is good, but I also like sesame oil and a little lemon juice. This works really well in combination with brown rice, which has a slight nuttiness. Or if I'm having cous cous, then a little curry powder is good.

[JD1213]

OKay sorry to interrupt the meeting. Lets go over the minutes from the last meeting.
lets see.
jtroster - could go on and on.
jmc53 - likes broccoli
dbflgirl - puts parmesan on everything
empresscat - prefers asiago to parmesan

JD1213 - did chest last night.

[KALIMAN91]

I put parmesan on everything from broccoli to spaghetti squash, which I eat a lot of in lieu of the pasta I love. (I do eat whole wheat pasta for my cheat.) Parmesan packs lots of flavor into a small portion -- 2 tablespoons is just 46 calories, 3g fat and 4g protein. :)

Spaghetti squash is damn good dbf.I havent had it in awhile.Time to fix that.

[JD1213]

Monday September 11, 2006 NEVER FORGET.
Chest night.

Started working out with a partner today.

inlcine bench,decline bench, flat bench 1x10 @ 135,185, 1x6 @ 205
Also on the flat bench did an extra set of 20 @ 135 till faliure and on negative with spotter then dropped off bench and did four push ups, then went to knee pushups then rolled over to get up.
that was somthing my W/O partner does.

Next did Cable flys standing. 2x12 @ 60, 3x12 @ 50, 3x12 @ 45 and one set till failure.

tricep dips 4x12 and one till faliure.
tricep t-bar push down 5x12 @ 45,45,45,60,60
tricep pull down under hand 5x12 @ 45,45,45,35,25

2.5 mile run.. just was out of energy today.
new diet... brocolli, salad greens, tuna, beef, eggs, cereal and soy milk.
need to adjust to this.

[jmc53]

JD,
How'd you enjoy working with a partner?
Is he at a similar strength level?
Any trouble agreeing on a workout?

I used to workout with a training partner years ago, but he was behind me on most weights and it felt like we wasted a lot of time loading and unloading plates - and he liked machines and I didn't so it didn't work out for long. It was good for motivation though I found.

[ChocoChick]

dbflgirl - puts parmesan on everything


I never knew I could be summed up so succinctly! :p

[JD1213]

I never knew I could be summed up so succinctly! :p

Do you think it would be okay to add parmesan to my diet? I love parmesan cheese on my spaghetti . I imagine it would go good on my veggies as well.
:)

[JD1213]

JD,
How'd you enjoy working with a partner?
Is he at a similar strength level?
Any trouble agreeing on a workout?

Its seems okay. We are pretty much the same in weights. however he has a little stronger bench then mine but I blow him away on Back and Cadio. Plus My Bicep workout laid waste to him on friday. But he likes it and i i like it as well. there is someone there to tell you to give them five more or to push it harder when you would normally call it quits. Plus I am adding some of his workout to mine and mine to his. So we are actually benefiting from it.
His back is is his weak point and my flat bench has always been my weak point. So its time to start catching up. Another thing I liked is i have never had a good tricep workout like i did the day we worked them out. I think its going to go well if he can be consistent as I am with going to the gym.
And we both have had bad backs at one point so he doesnt squat or do deads. But i did get him to do some BB rows tonight.

[JD1213]

Tuesday September 12, 2006 Back Night.

Chins narrow grip 3x10 @ BW 1 static @ 15 seconds
Chins Wide grip 3x10 @ BW w/assist 1 static @ 15 seconds
Narrow grip chins with straps till faliure

Dead lifts 3x12 @ 135, 225, 275
BB rows 5x10 @ 135, 205, 205,205,135

Narrow lat pull downs 5x12 @120,150,150,180,190

Ran out of time.. had to go running.
only 2 miles tonight. I feel more drained at the end of weight sessions past few days. I think its from the diet adjustment. I havent had any more sweet potatoes and fewer oats than normal.

[ChocoChick]

Do you think it would be okay to add parmesan to my diet? I love parmesan cheese on my spaghetti . I imagine it would go good on my veggies as well.
:)

Absolutely! Did you see the calorie info? I can't remember if I posted it here or in jmc's thread but it's something like 46 calories and 3g fat for 2 tablepsoons. And 2 tablespoons -- especially if you get the Reggiano parmesan -- will add a LOT of flavor.

Honestly, you can eat clean and still eat well.

[ChocoChick]

only 2 miles tonight. I feel more drained at the end of weight sessions past few days. I think its from the diet adjustment. I havent had any more sweet potatoes and fewer oats than normal.

So put them back in. Your body needs carbs. Carbs are muscle sparing. Carbs give you energy. If nothing else, be sure to have carbs pre and post workout.

[empresscat]

Yes - I overtrained a couple of years ago - and I think one of the main reasons I ended up so wiped out (could not get out of bed one day, literally was too weak) was that I was doing a lot of exercise on a low-carb diet.

One day where I was busy and skipped one meal - and the next day I had NO reserves.

[JD1213]

Duly noted! will add my carbs back.

[JD1213]

Wednesday September 13,2006 Shoulder night.

Push Press 3x10 @ 95, 135,135

Hang Cleans 3x10 @ 95, 135,135

hang snatch 3x10 @ 95, 135,135

Hang Pulls 3x10 @ 95, 95, 135 last set with straps, my calluses were hurting.

Iso Hammer Hind Neck Press 3x10 @ 90,180,180 and one set @90 till faliure

Standing side DB lateral raises 3x10 @ 20,25,30

Seated DB lateral front to sid back to front raises 4x10 @20,15,12,5 no rest

reverse cable cross over pulls - 3x12 @30

Run 2.5 miles 26 minutes.

[JD1213]

new diet plan
http://i10.photobucket.com/albums/a109/jdmcnugget33/fitdaynew.jpg

[jmc53]

G'day JD. We are often online at the same time - it must be after midnight in Texas? (3.30 p.m. here)

Is 2395 cal.s a big drop on what you were eating?

[JD1213]

Hey jmc53, yes its 12:24 midnight. Being A computer Technician I am often working late nights. Also Yes at first i was trying to modify it with cutting out the carbs but that was having a big impact on my runs. So right now i am just playing around with some different foods trying to find a middle somewhere that I can cut and maintain with out sacrificing my runs or muscle.
Big problem to night with my work out partner. He doesnt have the shoulder strength that i have. Infact he told me he never works shoulders out at all. So He did legs today while i did solo shoulder. Tomorrow i will do legs solo and then friday we will meet again to do bicep and tricep because he realy liked my bicep workout.
compared to this http://i10.photobucket.com/albums/a109/jdmcnugget33/fiteggs.jpg
the other day.. I was throwing out all carbs almost in event to up my veggie intake. Didnt quiet realize the impact till the days following.

[ChocoChick]

JD, consider your veggies "free." Yes, yes, I understand that they have caloric value and all that but honestly, I never heard of anyone who got fat because of too much spinach. :rolleyes: So unless all your broccoli is loaded in cheese sauce, eat your veggies AND your starchy carbs. It's not either/or. Also, is there sugar in your instant oatmeal? If there is, this is a good place to lose some carbs (just the sugar, keep the oats).

[scienceteacher]

I love my veggies, if you haven't tried Emmeral's Asian Essence you are missing out. I cut up zucchini and yellow squash, red onion, baby bella mushrooms, asparagus and broccoli into bite size pieces, sprinkle with Essence, EVOO and onto a HOT skillet. Leave them with a little bite.....Awesome. Also try the Barrila Plus pasta, it's multigrain pasta and has Omega 3's in it, tastes great too.

[stephenlouis]

I like my veggies raw and through a juicer, second choice just raw...hmmm now that i am thinking about it I like my red meat close to that way too...but not through the juicer.

Things look to be going smooth here!

[JD1213]

Thursday September 14, 2006 Leg Night.

Warm up leg press seated 5x12@ 60,60,70,80,100

Front Barbell Squat 3x10 ,1x5 @95,115,135,205

Seated calf raises 3x10 @ 45,90,135
standing calf raise 5x20@60,70,80,60,50

Super leg curls 3x10 @ 100,150,190
Super leg extensions 3x10 @ 90,100,150

Seated leg extensions 3x12 @120
Seated leg curls 3x12 @ 150

today I had an hour to do cardio- 4.70 miles :) steady pace took about 55 minutes

Diet today so far looks like this cal 2183 fat 71 carb 93 protein 295

[jaguarr]

OKay sorry to interrupt the meeting. Lets go over the minutes from the last meeting.
lets see.
jtroster - could go on and on.
jmc53 - likes broccoli
dbflgirl - puts parmesan on everything
empresscat - prefers asiago to parmesan

JD1213 - did chest last night.

jag - lurks in the shadows but is paying attention.

:D

jag

[JD1213]

Friday September 15,2006 Bicep Tricep.

Fired my work out partner for No Call No Show.

Hired a new one. A Former Tennis Pro from Pakistan.

He is always at the gym when I am there and We always discuss routines so I figured I would try to work in between his sets.

As a result. My bicep tricep workout looked like this.

Warm up with some chins about 5x6 @ BW
warm up dips 3x5 @ BW

BB pronated curls standing 1x8 @60,70,80,90,100
Cambered supinated BB curls standing 1x6 @ 60,70,80,90,100

Preacher curl spotted on last heavy set camber BB 3x5 @ 50, 70,90 bar not included in weight.

Cable curls alternating 10x6 @ 45,45,65,65,75,75,45,35,30,30

Tricep rope pull down 10X8 @ 45,55,55,65,75,80,80,65,45

Tricep bench dips 5x15 @ BW

Drop sets DB hammer curls 1x8 @ 45,40,30,20,17.5,15,12.5,10,5,10,12.5,17.5,20,30,4 0 and then burned out

2 mile run only had 30 minutes left. did it in 24 minutes

Diet and supps all the same.

Nice work out.

[JD1213]

So I have decided to start running on rest days as well. If I can cheat on rest days then I can definitly take 30 or 40 minutes to run some miles.

:D
I suck at dieting :(

[JD1213]

Saturday September 16, 2006 Cardio Abs Morning

Completed 4.93 miles in 60 minutes on empty stomach.

100 crunches, 100 leg raises w/6 second hold in sets of 15

Fitness ball lumbar streching about 15 minutes

Hyperextensions 3x20 @ 25lbs + BW

Going to try to run tomorrow to. Possibly the same amount depending on how I feel.

Front squats that I did the other day realy hit the sweet spot on my quads.

[dbx]

Completed 4.93 miles in 60 minutes on empty stomach.


Congrats on the run there. I've noticed your mile pace has drastically increased since just a few wks ago. That's ^ a 12:17 pace and if I recall, you were running nearly 15min miles a few weeks ago :confused: . That's a huge shaving of time. Btw, I only run on an empty stomach myself, as it's the most comfortable to me. But I will warn you, as I was warned by friends here, you need rest in between run days of that distance. By doing this, you will quickly find that your legs feel MUCH fresher on the next run.

[empresscat]

Completed 4.93 miles in 60 minutes on empty stomach.



And you don't get lightheaded or anything?
I know I would.

[JD1213]

I've noticed your mile pace has drastically increased since just a few wks ago. That's ^ a 12:17 pace and if I recall, you were running nearly 15min miles a few weeks ago :confused: ..

Thanks dbx, as for the huge shaving off time. Its all in the way run. I do a moderate pace of 4.5 till I reach 65 or 75 of a mile then I sprint at abouut 7.5 and sometimes 8.0 until I feel the tank running low or my heart rate gets to 170 or above and even if it does there is usaully only 10 paces left to complete the mile. Then I slowly back it off down 6.5, then 5.0, and then back to 4.0 and sometimes even as low as 3.8 not a walking but real slow jog until heart rate returns to 130 or so then I kick it back up and start the cycle all over again. I am no longer concerned with keeping a certian speed through out. I am now focused on the time and distance and conserving energy.

I would say that I double the speed of my run at every .65 to .75 of a mile.


And you don't get lightheaded or anything?
I know I would.

No I dont. Havent had that happen to me so far. I will say this, I do admit to taking my Lean Fire (http://www.bodybuilding.com/store/is/lean.html) Tabs 30 minutes before my run. Placebo or not Its working.

And I dont consider this over training yet. I consider it conditioning. I have been at this consistently now for 7 months with the running I am due for some gains. ;)
Thanks again to all.
-JD1213

[kimsquit]

lookin' good JD :)

[JD1213]

lookin' good JD :)

Thanks Kimsquit.

[JD1213]

Okay so sunday it rained all day over here. Stayed home. Plus I believe those leg raises with the holds plus the rain was causing an ache in my low back around my surgery area. I put some capzasin HP on it and its feeling well now.

Like an idiot I weighed my self today even though I said I wasnt. And it read 247. :confused: any ideas.? I am trying to go the other direction on the scale.

[JD1213]

Monday September 17, 2006 Chest Tricep

Okay so first off I just want to say this journal is going to be strange. I have been trying different things throughout it. Today I started off training by myself. then my partner shows up and we start hiting it together.

solo w/o:
flat bench 5x8 @ 135
incline bench 5x8 @ 135

Partner shows up:
incline bench 3x5 @ 225
flat bench 3x5 @ 225

static flat bench 4x5 @ 225 5 second holds last set only held for 2 -3 seconds with spotter help

pec deck 3x10 @ 200,180,180

skull crusher flat bench 3x8 @ 80
skull crusher incline bench 3x8 @ 80

tricep push downs drop sets 5x10 @ 80,70,60,50, 45

2 mile run 19.23 minutes

diet was crazy today. didnt even keep track but had a lot of complex carbs.
veggie pasta, tuna, peas, sweet potatoes, rice, chicken breast. whey protien.

scale weight after work out 244lbs. :)

[jmc53]

G'day JD,
How's the reduced volume routine feeling?

[stephenlouis]

Wow, you've gone animal balistic...keep up the Good workouts.

[JD1213]

G'day JD,
How's the reduced volume routine feeling?

Its feeling great so far. Super sore in muscle groups that havent been sore in a while.
thanks for the drop in.


Wow, you've gone animal balistic...keep up the Good workouts.

Hey Stephen , thanks for the comment. I am trying to find something thats going to trigger growth. After doing these static contraction reps I havent felt burns like that in a while. super good feeling. If feeling some soreness is good to you. :D I dont know whats going to come out of all this running I am doing. But i figure as long as i can keep it up I am going to go ahead and do it. I can feel lose skin now where fat used to occupy the area over the muscle. Especialy in Abs, buttox, thighs and chest.

Have a good one.
JD

[Hibiscus09]

Okay so first off I just want to say this journal is going to be strange.

Aren't all the journals in this section strange? :)

Nice job on the workout, JD!

[JD1213]

[/b]

Aren't all the journals in this section strange? :)

Nice job on the workout, JD!

Your to kind Hibiscus09. Nice to see you stop by.

Have a great day.
JD

[ChocoChick]

[/b]

Aren't all the journals in this section strange? :)



Funny, I thought it was the people who are strange and the journals are just the natural result. :D

[JD1213]

Tuesday September 19, 2006 Back.

Chins narrow grip 4x10 @ BW last set assisted
Static Chin narrow 2x15seconds @ BW

Dead lifts 5x10 @ 225,225,270,270,320

Rack pulls 3x8 @ 270, 320,320

Bar Bell Rows 1x15 @ 135, 2x8@ 225

Narrow grip lat pull downs 3x10 @ 18,190,200, 2x5@ 220,240
Narrow grip seated rows 3x10 180,190,200

3.22 mile run @ 38 minutes

weigh in after work out 242.00 --- :)

[kimsquit]

Hi JD,

your workouts look great :) how narrow a grip are you using on those lat pulldowns? are they behind the head or to the chest? underhand or overhand?


~ Chris

[JD1213]

Hi JD,

your workouts look great :) how narrow a grip are you using on those lat pulldowns? are they behind the head or to the chest? underhand or overhand?


~ Chris

Hi Chris, I been using over hand and to the chest havent been hitting the behind the head so much. and hammer grip.
Thanks,
JD

[JD1213]

September 20, 2006 Wednesday Shoulders.


warm up lateral DB raises 3x20 @ 15,12,10
Push Press 3x10 @ 95,135,135

Hang snatch 3x10@ 95,135,135

Clean and press 3x10 @135,135,135

hang pulls 3x10 @ 95,95,135

seated DB Shoulder press 3 sets of 3x10 drop sets , 130 second rest between the drop sets @ 30,20,15

Seated DB lateral raises front to side then to front. drops sets same as the shoulder DB press. 3 sets of 3x10 @ 15,10,5 couldnt lift my arms after these

Cable laterals one arm low to high 3x10 @ 45,50,60

3 mile run 39 minutes.

I have realy lowered my calories this week. I think those Leanfires are to blame. Havent been as hungry.
Scale weight after workout 241 looking good. Real motivating.
Lets hope it keeps dropping.

here is a snap of todays cals
http://i10.photobucket.com/albums/a109/jdmcnugget33/fitdayreducedcal.jpg

[JD1213]

Thursday September 21, 2006 Legs

Leg extensions one leg at a time 5x20 @ 20,25,30,25,20

Front squats 1x10 @ 135, 1x10 @ 185, 1x5 @ 225

Inverted leg Press 2x10 @ 225
calf raises on inverted leg press 3x30 @ 225 toes inward, 3x30@ 225 toes out

Inverted leg press drop sets assisted by partner pulling off plates 360lbsx15, 315lbsx15, 270lbsx10, 225lbsx8,180lbsx5, 135lbsx2, carriage only x8. couldnt stand up felt like i had just ran a marathon.

seated leg curls single leg 3x10 @ 50, 40,30
seated leg extensions single leg 3x10 @ 20,10,10

reason for such low weights on extensions and curls-- the drop set of inverted leg press.

3.50 mile run @ 45 minutes amazingly enough I was able to run at about a 12 to 13 minute mile pace

[jmc53]

Inverted leg press drop sets assisted by partner pulling off plates

Was this "Mr. I don't work shoulders" or "Mr. Pakistani tennis pro"?
How's the energy level with the reduced cal.s?

[JD1213]

Was this "Mr. I don't work shoulders" or "Mr. Pakistani tennis pro"?
How's the energy level with the reduced cal.s?

Hi Jason,
It was my pakistani friend. Hes pretty cool. Fun and like to hit it hard. and hes there 5 times a week like me.

My energy level has been okay. taking some getting used to but the caffine in the lean fire is helping alot. Also for the first time in a long time i had 5 shots of esspresso. already feel quad weakness while climbing stairs at my house. cant wait to see how I feel after 24 hours.

YEAH 200TH POST

later days.
JD

[JD1213]

September 22, 2006. Update

I started this journal on 08-24-2006. its been nearly 30 days of dieting and consistent 5 days and sometime 6 days aweek of running and weight lifting.

I felt the urge to photo shop a picture i took today with the one from the first page into a GIF to show some progress. its a 2 second show between the two so give it a few. I couldnt tell the difference until I put them together like this and watched it over and over. My scale weight today was 241.5lbs I started this journal at 243.5 not a big difference but I think body compostition is greatly changed all over. :) I didnt notice till now but i some how got the base boards to line up evenly in both pics,

http://i10.photobucket.com/albums/a109/jdmcnugget33/trnasform_01-down.gif

[Gunn27]

You are right, excellent composition changes are very evident! Congratulations on the great work so far, and keep it going!

[JD1213]

Friday September 22, 2006. Bicep

warm up cable curls 2x20 @ 30

BB curls wide grip over hand 4x10 @60,70,80,90
BB curls under hand 4x10 @ 60,70,80,90

cambered BB curl close grip 3x10 @60,70,80

preacher curl 3x12 @ 50,60,40

one arm cable curls 5x8 @ 45,50,60,60,45

one arm cable pull down underhanded 5x12 @ 45,55,45,45,45
Skull crusher 3x10 @ 80

tricep rope push down 5x15 @ 45,50,50,60,45

standing double bicep cable curls 5x10 @ 45,55,65,70,45
Stand double bicep cable curl static hold 15 seconds 3x70lbs

3 mile run @ 34 minutes

I have been laying off the supps one day on one day off just for the heck of it.

Need to go shopping for some more veggies and alot of Parmesan cheese. :)

[JD1213]

You are right, excellent composition changes are very evident! Congratulations on the great work so far, and keep it going!

Thanks Gunn27.

[JD1213]

Saturday September 23,2006 Rest and recovery.

Those drop sets of leg presses I did thursday just started kicking my ass this morning so I opted not to go running. Maybe tomorrow depending on How the quads and abductors feel.

[kimsquit]

Lookin' good JD - as Gunn said, the changes are evident :)

Having done the ol' "front double bicep" post a few times, here are are some posing tips I keep meaning to post. I guess your thread is a good spot ;)


1. when you make a fist, tuck your thumbs inside. This helps bring out the forearm muscles

2. speaking of forearms, curl your fists inwards and really flew your forearms

3. once in the 'front double bicep' post, people have a tendency to angle their arms downwards - which makes them look smaller. It may feel awkward, but concentrate on keeping your forearms vertical...I do this my pushing my elbows forward

4. rather than a straight line from elbow to elbow, bring both elbows inwards slightly and simultaneously flex your lats. This not only provides the best view of your biceps, but can dramatically change your shoulder-to-waist ratio because it sucks in the middle and flares out your back.

:)


Need to go shopping for some more veggies and alot of Parmesan cheesewhat's up with all the cheese?

~ Chris

[ChocoChick]

what's up with all the cheese?



*whistles nonchalantly, wearing an innocent look*

[ChocoChick]

http://i10.photobucket.com/albums/a109/jdmcnugget33/trnasform_01-down.gif



Wow!

Great job!

[JD1213]

Lookin' good JD - as Gunn said, the changes are evident :)
.......what's up with all the cheese?

~ Chris
Thanks Chris, For the Compliment and the tips. As for the cheese. You can thank you know who for that :D



*whistles nonchalantly, wearing an innocent look*

And thank you so much for the veggies tips my diet just isnt the same anymore when I run out of them. :)



Wow! Great job!
And thanks for that also. Means alot to me. give me a few more months and You wont even recognize me. :D I hope.

[Hibiscus09]

I can see a difference also -- you are definitely leaning out. I focused really hard on each part from photo to photo ( :D ) and could tell you are leaning out through your chest, midsection and legs nicely. Your shoulders and arms look bigger also. Nice work!

[JD1213]

I can see a difference also -- you are definitely leaning out. I focused really hard on each part from photo to photo ( :D ) and could tell you are leaning out through your chest, midsection and legs nicely. Your shoulders and arms look bigger also. Nice work!

Thanks Hibiscus, Always glad to see you stop by here.
JD ;)

[stephenlouis]

Hey tough guy!

Great changes going on around here, I have got to get by more often! You are really putting it all together!

[JD1213]

Hey tough guy!

Great changes going on around here, I have got to get by more often! You are really putting it all together!

Thanks Stephen, Good to hear from you.
JD

[JD1213]

Monday September 25, 2006 Chest and some tricep

Well another crazy start to my night in the gym. i wasnt realy feeling all to pumped up today. Caloric restrictions are most likely getting me down. Didnt take any caffiene today or yesterday which could also be the cause.

My partner was about 15 minutes late so I started solo.

solo w/o:
flat bench 5x8 @ 135
incline bench 5x8 @ 135

Partner shows up:
incline bench 3x5 @ 225
flat bench 3x5 @ 225

static flat bench 4x5 @ 225 5 second holds last set only held for 2 -3 seconds with spotter help

pec deck 3x10 @ 200,180,180

skull crusher flat bench 3x8 @ 80
skull crusher incline bench 3x8 @ 80

tricep push downs drop sets 5x10 @ 80,70,60,50, 45

2.21 mile run 29.23 minutes

legs are no longer sore from last thursday.

[jmc53]

Nice workout bud!
(another new photo - for some reason it reminds me of a magician/illusionist who want you to watch his eyes while slight of hand makes something disappear) :)

[JD1213]

Nice workout bud!
(another new photo - for some reason it reminds me of a magician/illusionist who want you to watch his eyes while slight of hand makes something disappear) :)

Hey Jason, Its good to see you in here. LOL! I would like for you to pick a card... any card.. :D
http://i10.photobucket.com/albums/a109/jdmcnugget33/short20animation.gif

[stephenlouis]

great avatar!

[ChocoChick]

Hi JD. Things sure are sad now that neither you nor jmc are talking about food. :(


:D :p

[JD1213]

Hi JD. Things sure are sad now that neither you nor jmc are talking about food. :(


:D :p

Hey dbflgirl, You mean like the fact that I think I have had it with tuna :p yuck. Maybe its because i went and bought the cheap kind thats canned and in water just to cut cost. I normally buy the pouches that are ready to eat no draining. but Oh well. live and learn. yesterday for one meal I ate 5 eggs and 10 slices of ham and a bowl of broccoli.
Chopping Broccoli (http://www.youtube.com/watch?v=Hz2Dpb1Sdik)

Hey stephen thanks I just thought it would be different than the traditional flex avatar :)
Have Great day all.

JD

[ChocoChick]

YouTube is going to result in a huge drop in GNP for the US. :D

[JD1213]

Tuesday September 26,2006 Back

Chins wide grip 3x5 @ BW
Chins hammer grip narrow 5x8 @ BW

Deadlifts 5x10@ 135, 225,225,370,370

Rack pulls 5x10@ 225,225,370,385,385

BB Shrugs 3x10 @ 225,370,370

wide grip lat pull downs 3x10 @ 170,190,200
T bar seated rows 5x10@ 180,190,200,210,220

Straight arm pull downs 3x12 @ 70
2.50 mile run 29.36 minutes
Calories today..... are you ready for it... dont freak out now....

http://i10.photobucket.com/albums/a109/jdmcnugget33/fitdef.jpg

[jmc53]

1. when you make a fist, tuck your thumbs inside. This helps bring out the forearm muscles

2. speaking of forearms, curl your fists inwards and really flew your forearms

3. once in the 'front double bicep' post, people have a tendency to angle their arms downwards - which makes them look smaller. It may feel awkward, but concentrate on keeping your forearms vertical...I do this my pushing my elbows forward

4. rather than a straight line from elbow to elbow, bring both elbows inwards slightly and simultaneously flex your lats. This not only provides the best view of your biceps, but can dramatically change your shoulder-to-waist ratio because it sucks in the middle and flares out your back.



What about the really hard part - how do you do all that and smile at the same time?

[jmc53]

Nice deads JD.
Just curious - why the rack pulls after quite a few reps of deadlifts?
I thought guys mostly did rack pulls INSTEAD of deadlifts.

[kimsquit]

Hi JD, nice bb shrugs there!

your stomach must be hurtin' with your calories that low :eek:



What about the really hard part - how do you do all that and smile at the same time?You have to be an inverse Pagliacci: smiling on the outside but cringing on the inside ;)

[JD1213]

Nice deads JD.
Just curious - why the rack pulls after quite a few reps of deadlifts?
I thought guys mostly did rack pulls INSTEAD of deadlifts.

Hi Jason. The reason for the racks is.... Not know. Its something I decided to do at the time. in stead of a BB row. Probably should have done the rows but i didnt feel like bending over any more.



your stomach must be hurtin' with your calories that low.
Not realy hurting just an empty feeling. Need more carbs for the run though.

Thanks for stopping by.

JD

[JD1213]

Wednesday September 27, 2006 Shoulders

Not feeling to well tonight. For the past few days I have been having sinus congestion and a little soar throat. This evening it seems to be at its peak.
Appetite has been down and so has energy level. decided to workout anyways.

warm up DB lateral raises 2x25 @ 20

Push press 5x10 @ 95,125,145,165,145

Seated lateral raises front ot side 3x10 @ 20,15,10

Felt like crap so i decide to spend the rest of the night running.
4.50 miles 48 minutes

My throat is soar. I hope it goes away. :(

added note. I have been off supplements for about a week and a half now.
Need to get back on schedule with supps.

Scale weight after workout was a suprising 238.5 :) it varies about 3 or 4 pounds through out day but its never been below 240.

[JD1213]

Its morning.. and I know I now must have a sinus infection. its a runny nose and a slightly soar throat. No cough, no fever. Must have caught it from the gym. I work alone and the only time I am around others or where others have been is at the gym. Oh well. :p yuck

[ChocoChick]

Scale weight after workout was a suprising 238.5 :) it varies about 3 or 4 pounds through out day but its never been below 240.

Congrats.

But...


Its morning.. and I know I now must have a sinus infection. its a runny nose and a slightly soar throat.

Your calories are really low and this can lower your immune system.

[Original Poster]

Scale weight after workout was a suprising 238.5 :) it varies about 3 or 4 pounds through out day but its never been below 240.

Congrats !

I had the same thing last year, when I just couldn't get below 230.
My low ended up being 212 :eek:

Nice WO JD !

[empresscat]

Its morning.. and I know I now must have a sinus infection. its a runny nose and a slightly soar throat. No cough, no fever. Must have caught it from the gym. I work alone and the only time I am around others or where others have been is at the gym. Oh well. :p yuck

Blech - no fun.
Try zicam nose spray.

[JD1213]

Thursday September 28, 2006 Legs

Okay so by now i am realy feeling like crap. My throat is more soar and my nose is half closed half runny and I am coughing because my throat itches.

Havent taken any thing today but i did take my supps.

went to work out on schedule.

Started with a long warm up of
seated super leg curls curls slow dropsets 6x8@ 110,80,60,50,30,10
Seated super leg extensions slow dropsets 7x8@100,90,80,70,40,20,10

Front Squats 5x5 @ 135

inverted leg press drop sets total of 100 reps @495,450,405,360,315,270,225,180,135,90,45 would rep till just about failure then drop 45lbs until every almost failure.

seated super leg curls 6x8@ 110,80,60,50,30,10
Seated super leg extensions slow dropsets 7x8@100,90,80,70,40,20,10

yes i did those twice.

did some back extensions 3x20@BW+20lbs

3.50 mile run @ 38 minutes

still felt like crap when i got home so i decided to take some claratin D.
Cant say its working I just want this soar throat to go away.

itches like a Mofo. :(

[jmc53]

Scale weight after workout was a suprising 238.5 :)

Good work bud.
Hope you feel better tomorrow.

[ChocoChick]

Feel better soon, JD.

[JD1213]

Friday September 29, 2006 Bicep tricep and the WORST NIGHT OF MY LIFE.

Thanks Jason and dbflgirl for the well wishes. How ever today was one of the worst days that i have ever had in a long time. last night had slight fever, stuffy nose, throat felt like it was being rubbed with sand paper when i would cough, and my head pounded at the sinus every cough or sneeze.

None the less I managed to drag my self out of bed and get some work done. I also managed to drag my sick ass to the gym.

BB overhand curls 3x8 @ 50,60,40
BB preacher curl 3x12 @ 40

cable curls standing 3x20 @ 30

incline cable cross overs 3x20 @ 30

tricep push downs under hand 3x15 @ 45,50,45

one hand tricep push down 3X12 @ 35

one arm standing cable extensions 3x10@55

seated alternating DB curls 3x10 @ 40

seated tricep DB press 3X10 @ 80

and then that was it i had it... didtn even run tonight.

my body was to spent.

started taking my supps again yesterday and today i down about 3000mg of C spread out through the day of course.
along with an extra 400IU of E.

I still want to try to make it to the gym on Saturday but not sure yet.

[JD1213]

Saturday - Sunday... slept most of the time. did a little bit of walking on Sunday afternoon. about 5 or six miles... but just walking.

woke up monday feeling alot better but still congested and sinus head ache.

[JD1213]

Monday October 2, 2006 Chest..

Im still feeling a bit worn down but i will try anyways.

incline bench 1x15@135, 1x12 @ 185, 1x8 @225

flat bench 1x15@135, 1x12@185, 1x8@225

static incline bench 3x5 @ 295 5 second hold on partials

static flat bench 3x5@ 295 5 second hold on partials

cable flys 3x12 @ 60

no tricep today...

3 mile run 37 minutes

This illness has given me a feeling of depression. :(

But i am feeling remarkably better than friday :)

[JD1213]

weight post workout... 237.5
:)

Major difference in my diet has been reducing whey protien.

[kimsquit]

Hey JD,

How you feelin'?

[ChocoChick]

weight post workout... 237.5
:)

Major difference in my diet has been reducing whey protien.

:)

Smart.

[JD1213]

Hi Kimsquit, I am feeling a little better. and thanks for asking.

Hello dbflgirl, do you think the reduction in whey protien has affected my weight loss? And its always good to hear from you.
Thanks, JD

As for a workout update i have taken yesterday and today off to try and recover from my cold or sinus infection. Only been walking long distance. Have to admit I had to fight the urge to run those miles. :)

I did two 5 mile walks today. My weight is holding steady at 237 -238 but after completeing my second 5 miler I weighed in at 234.5 does that sound right? Water retention is 4 pounds I guess. Because after eating and rehydration its usauly back up to 237 or 238 sometimes.

I will most likely resume workouts tomorrow or friday I just felt i needed a few days off to fully recover.

JD-

[jmc53]

i have taken yesterday and today off to try and recover from my cold or sinus infection. JD-

You need a note from either your doctor or your Mum to take two days off in a row :)

[stephenlouis]

Just read through your last week or so. Crazy, take a break when sick! Its OK. Anyways coodo's to determination and endurance. At this rate you will be a Greek God in about a year! ;)

[Hibiscus09]

Morning, JD! :) Sorry about the cold or sinus infection. I hope you feel well enough to lift soon!

[ChocoChick]

Hello dbflgirl, do you think the reduction in whey protien has affected my weight loss? And its always good to hear from you.
Thanks, JD

I think that whey, which is insulogenic, can get in the way of cutting when it is consumed at times other than pwo. And I think it can add to fat gain during a bulk.

Glad to see you are feeling better JD. :)

[JD1213]

You need a note from either your doctor or your Mum to take two days off in a row :)

Dear jason, Please excuse my son JD for being absent from the gym for two days, he was helping old ladies cross the street to get to church.

Signed, Epstein's Mother.


Morning, JD! Sorry about the cold or sinus infection. I hope you feel well enough to lift soon!

Hello Hibiscus09, thanks i am feeling much better now. I like you Avatar :D come and see me again sometime.


Just read through your last week or so. Crazy, take a break when sick! Its OK. Anyways coodo's to determination and endurance. At this rate you will be a Greek God in about a year!

Yes, thanks. I found out the hard way about pushing your limits. I realy hope that I can acheive my goals. It seems like I am slowly approaching my metabolic turning point. For a while the weight was steady, now its starting to go.
Had to find the right combo of diet and cardio.

[JD1213]

Friday October 6, 2006 Bicep and back

First night back in a few days. Decided to do

Deads 5x10 @ 135,135,225,225,315

straight to BB Shrugs 3x8 @ 225,315,315

situps 50
hanging leg lifts 1x12
hanging knee to chest, well almost to chest 1x8

hyperextesions 2x20@ BW

v grip lat pull downs 3x10 @ 190,200,220

Hammer time
Dropsets hammer curls sets of 8 @ 50,40,35,25,20,17.5,15,12.5,10,5

straight to BB preachers no rest from hammers

BB preacher curls wide grip 1x12 @ 30
partner hands me the 20lb BB and kept going till faliure.

3 mile run 36 minutes.

[jmc53]

G'day mate, welcome back.
Completely well or just on the mend?

Dear jason, Please excuse my son JD for being absent from the gym for two days, he was helping old ladies cross the street to get to church.
Signed, Epstein's Mother.
Welcome back Kotter joke?

[JD1213]

G'day mate, welcome back.
Completely well or just on the mend?

Welcome back Kotter joke?

Hi Jason. Im doing better and trying to get back into it.

and yes thats a welcome back kotter joke. I loved that show as a child. I think I watched all the episodes.

[JD1213]

Monday October 09,2006 Chest and some tricep

Solo workout today.

steep incline BP 3x15@135,2x10@225

regular incline BP 3x15 @ 135, 2x10@225

Flat BP 3x12@135,2x10@225

cable flys standing 3x12 @ 80,90,100

tricep rope pushdown 5x15 @ 50,60,70,60,50

single under hand cable pull down 5x30@35

Dips forward and deep 5x10@BW , 5x10@assisted minus 50lbs.

inlcine skull crushers 5x12 @ 40,50,60,70,80

4 mile run at 45 minutes

[jmc53]

and yes thats a welcome back kotter joke. I loved that show as a child.
I loved it too, but I was an adult :(
Solid workout - lots of reps.

[JD1213]

Tuesday October 10, 2006 Back and a few shrugs


Chins hammer grip 2x10@ BW

Deads 4x10 @ 135,225,225,315, 1x6@365

Shrugs front BB 3x10@ 315,315,315

BB rows Yates 3x15 @ 135

V grip lat pull down 3x8@ 180,220,240

V grip seated rows 3x10@ 180,210,220

Reverse Pec deck 3x10 @ 80

2.35 mile run 32 minutes.... low calories today. real low.

Next week I want to try adding behind the back shrugs also.

[ChocoChick]

Nice workouts, JD. Glad you are feeling better. :)

[jaguarr]

Nice looking workout, man! For some extra fun, try a choked up/closer grip on your shrugs and hold at the top every three or four reps for a three count and then hold the bar at the bottom of the lift for a ten count at the end of each set. You can make this even more painful by leaning slightly forward and keeping the bar from resting on your legs. :)

jag

[JD1213]

Hi dbflgirl, thanks for gracing the pages of my journal :)

Hi jag, Thanks. I will try that next week. look for it in my update.

I did hold the ones i did do for about 2 or 3 seconds. all the way up till that last set where I was lucky to powere shrug the last three.

JD

[JD1213]

Wednesday October 11, 2006. Legs.

Tonight I destroyed my legs.

Warm up seated leg curls 30@50
warm up seated leg extensions 30@60

Warm up Hack squats 25@45

Time to hit it.

Inverted leg press Drop sets 675,630,585,540,495,450,405,360,315,270,225,180,13 5,90,45 about 75 total reps would go till just before failure and partner would pull a 45 plate off so I could keep going

rolled off the machine strecthed a few seconds , silently cried a few seconds then helped reload plates for partner. rested during his drop sets while I removed weights for him.

Static inverted leg press 12x675 15 second holds in sets of 3

inverted leg press calf raises 2x60@315

Hack squats 1x20@45

SLDL 2x10@135

Hyperextensions 3x20 @ BW

Lying leg curls 3x12 @ 130,140,130

Seated leg curls super slow dropsets 1x20 @ 80lbsx10, 70lbsx5, 60lbsx5.

50 situps sets of 25,15,10

2.08 mile slow run. 25 minutes

Cant wait till tomorrow. ouch.

[Hibiscus09]

originally posted by someone who probably isn't with us anymore

Inverted leg press Drop sets 675,630,585,540,495,450,405,360,315,270,225,180,13 5,90,45 about 75 total reps would go till just before failure and partner would pull a 45 plate off so I could keep going

rolled off the machine strecthed a few seconds , silently cried a few seconds then helped reload plates for partner. rested during his drop sets while I removed weights for him.

Static inverted leg press 12x675 15 second holds in sets of 3

Yowzers!! Are you still alive? You had to at least barf after doing that? That's awesome torture you inflicted upon yourself! :)

[ChocoChick]

Inverted leg press Drop sets 675,630,585,540,495,450,405,360,315,270,225,180,13 5,90,45 about 75 total reps would go till just before failure and partner would pull a 45 plate off so I could keep going

rolled off the machine strecthed a few seconds , silently cried a few seconds then helped reload plates for partner. rested during his drop sets while I removed weights for him.

Come train with me!

[JD1213]

Yowzers!! Are you still alive? You had to at least barf after doing that? That's awesome torture you inflicted upon yourself! :)

Hi Hibby, Yes I am still alive. Was silently grunting up and down stairs and getting up from chairs today. But I know its going to get worse by saturday. People have gathered to watch as we do these.

good to see you here.
JD

[JD1213]

Come train with me!

I would love to dbflgirl. You have the dedication I look for in a training partner. Not to mention that your legs are already well developed.

Always a pleasure to have you drop by. :)

JD

[jmc53]

I would love to dbflgirl.
I would love to as well - don't know what you're talking about, but if dbfl is involved I'd love to ;)

[JD1213]

I would love to as well - don't know what you're talking about, but if dbfl is involved I'd love to ;)

Great, you can bring the PWO shakes. And some Chocolate for dbflgirl.
:D

Hey hows it going Jason.
JD

[JD1213]

Thursday October 12, 2006 Shoulders,Shoulders, Shoulders

warm up side laterals 15 pounds 1x25

warm up push press bar only 1x30

Push press 4x10 @ 115,135,135,135

single arm cable bent over side laterals 5x10@25,35,35,35,35

Single arm front laterl pull downs 5x10@35

single arm standing side lateral pull downs 5x10@35

double arm reverse cable crossover low to high 5x10 @ 35

( i honestly dont know what to call those last ones)

seated super slow drop sets of DB shoulder presses 3sets of 3x8(so thats a total of 24 reps in one drop set)@25,15,10

seated front to side and back to front DB laterals 3 dropsets regular pace @ 3x10@15,10,5

seated bent over DB side laterals one dropset 3x10@ 15,10,5

bent over single arm power side laterals 3x10 @ 35

standing front and side DB laterals till failure @ 15lbs

friend showed up and we decided to do some static chins

static chin 15 second hold x8@ BW

single arm static hang 5 seconds x3 @ BW

rack chins 1x10 @ BW

2.28 mile run @ 29 minutes.

Man I was tired but now I am wide awake. no stimulants at all.

Im Out.
JD

[JD1213]

BFriday October 13, 2006 Bicep tricep

Warm up BB curls over hand 2x25@50

Cleans 3x10@135

Standing alternating DB curl 3x8@50 each side

Seated dropset DB curl alternating 5x10@50,40,30,20,10

Seated BB curl wide grip 3x12@50

went ahead and through in some seated bent over side laterals sets of 20 inbetween seated DB drop sets. using the 10 pounders.

Standing alternating DB hammer curls dropsets 6x10@50,40,30,20,10,5(repped last set out until failure)

Standing cable curls 3x8@35,40,80

Dips 6x10@ BW last two sets w/some help.

Skull crushers inclined 3x8@ 70,80,90

1 mile run in 10.28 minutes getting to 9 minutes will be my goal. Didnt have enough time to do more since I spent alot more time on arms.

By the way my legs feel wrecked. But I can still walk and run its just the rest periods in between movement that causes soreness.

cant wait till next leg day. Going to increase weights on leg presses.

[ChocoChick]

Those are some intense workouts, jd. How come there are no guys like you at my gym??

[JD1213]

Those are some intense workouts, jd. How come there are no guys like you at my gym??

Hi db-girl, Hows it going? I like it when you pop in here.
Theres no guys at your gym like me because there is only one guy like me. And thats me. ;)

Good to see you,
JD

[jmc53]

Hey hows it going Jason.
JD
Good mate. I am 5 days into a light work out week - sort of a rest without completely resting. I am itching to go heavy again, but have one more light workout scheduled for today. I sure feel refreshed.
Are you still on very low cal.s?

[JD1213]

Good mate. I am 5 days into a light work out week - sort of a rest without completely resting. I am itching to go heavy again, but have one more light workout scheduled for today. I sure feel refreshed.
Are you still on very low cal.s?

Sort of on off of the low cals. Keeping it under 2500 is low for me. Also I am adjusting to new hours at work. went from evening to early morning shift. Hard for me to keep clean cals if you know what I mean. All I crave in the morning is carbs.
-JD

[jmc53]

went from evening to early morning shift.
Will that affect your workout schdule? Different times or whatever?

[Hibiscus09]

Morning, JD! Happy Monday! :)

[empresscat]

Sort of on off of the low cals. Keeping it under 2500 is low for me. Also I am adjusting to new hours at work. went from evening to early morning shift. Hard for me to keep clean cals if you know what I mean. All I crave in the morning is carbs.
-JD


That can be a tough switch. I also crave carbs in the morning - but am of the belief that my body knows what it needs, I just have to feed it the clean version. So my breakfast is usually a whole-grain cereal (oatmeal, or bran flakes, or grapenuts) with fruit (often a banana) and yogurt and a small handful of nuts. This kind of breakfast definitely helps with my morning energy levels, and if I resist the desire for carbs, I just end up eating again in an hour or two, and then it's something convenient.

[UCANDOIT]

Hi JD

Great journal, I see you have a stack of meds, supplements there. In South Africa that would bankrupt even the riches of people.

Keep at the great workouts.

If you are wanting to lose BF, you may consider looking at the Fat content consumed per day, if not converted to energy after you have used all you other sources of calories up they will be stored as fat.

Will keep reading as long as you are writing. Good luck

[ChocoChick]

Craving carbs in the morning is ok. This is one of the best times to have them. I tend to crave carbs at night which makes no sense since I work out at 5:30am. And carbs are so seductive, aren't they? :D

[JD1213]

Will that affect your workout schdule? Different times or whatever?

Hi Jason, No my WO schedule is staying the same. only sleep is shortened.

[JD1213]

Morning, JD! Happy Monday! :)
Hi Hibiscus, Thanks. Beautiful :D

[JD1213]

Hi JD

Great journal, I see you have a stack of meds, supplements there. In South Africa that would bankrupt even the riches of people.

Keep at the great workouts.

If you are wanting to lose BF, you may consider looking at the Fat content consumed per day, if not converted to energy after you have used all you other sources of calories up they will be stored as fat.

Will keep reading as long as you are writing. Good luck

Hi UCANDOIT, its good to see you here. And thanks for the advice.
JD

[JD1213]

Craving carbs in the morning is ok. This is one of the best times to have them. I tend to crave carbs at night which makes no sense since I work out at 5:30am. And carbs are so seductive, aren't they? :DYes, they are seductive. :D its always a pleasure to have you here dbgirl. ;)

[JD1213]

Monday October 16, 2006 Chest

Incline bench press 5x10@135

Incline DB press 4x8@60,70,80,90

flat DB press 4x8@60,70,70,80

Dips 5x10@BW last set assisted

Static BP 5x5@5 second holds @ 315lbs
Static BP 5x5@5second holds @ 270

Standing cable flys 3x12@60,70,80

Pec Deck dropsets total of 80 reps @ 140,130,120,110,80,60,40

1.08 mile run in 10.36 minutes

my arms feel tired from tonights work out. must be from the peck deck.

[jaguarr]

Good looking workout, bro. Make sure you're allowing yourself enough rest time since your sleep schedule is getting shortened. Don't want to short yourself on recovery and run yourself down!

jag

[ChocoChick]

Yes, they are seductive. :D its always a pleasure to have you here dbgirl. ;)


Hmmm... you keep saying that...

[jmc53]

its always a pleasure to have you dbgirl. ;)
I imagine it would be!

[JD1213]

Hmmm... you keep saying that...

OKay well how about. .... Hi dbgirl, its always a pressure to have you here. ;)

[JD1213]

I imagine it would be!
:D

[JD1213]

Good looking workout, bro. Make sure you're allowing yourself enough rest time since your sleep schedule is getting shortened. Don't want to short yourself on recovery and run yourself down!

jag

Yes, now that you mentioned it I have felt more beat thise week already and its only tuesday.

[Chubby Mom]

Hi JD1213 Just stopped by to check out your Journal Wow! You should be proud of your self. Keep up the good work

[JD1213]

Tuesday October 17, 2006 Back

Chins wide grip 3x8@BW

Static chins 15 second holds 3@BW

one arm static hang 1xeach arm 20seconds

Deads 3x10@135,225,315 and 1x6@375

BB Shrugs 3x10@315

BB rows 4x10@ 135,135,135,225

V - grip lat pull downs 3x12@180,190,210

Wide grip lat pull downs 3x12@ 180,170,150

2.54 mile run @ 32 minutes

My arms still feel burnt after tonights workout.
Felt them shake during the day while at work when i would rest elbow on desk and raise hand up like to read a book.

[JD1213]

Hi JD1213 Just stopped by to check out your Journal Wow! You should be proud of your self. Keep up the good work
Thanks C-MOM. Your doing great also.
JD ;)

[jmc53]

G'day JD,
Volume and intensity of your back workouts always amazes me.
Very strong workout.

[JD1213]

G'day JD,
Volume and intensity of your back workouts always amazes me.
Very strong workout.

Thanks, I just wish my chest would catch up. And also I see your up to 400 on deads now. I want to go heavier but injury fear is stopping me at 375. The guy I work out with cant keep up with my back strength in fact he doesnt do deads and I am still behind him in chest. Not a big difference in weights just a about 35 pounds or so difference. He is lighter than me though.

[jmc53]

and I am still behind him in chest.
Have you considered shaking things up a bit?
I've noticed you often do sets of 10 at 225 on bench press.
What about trying 5x5 progressive loading, like 225, 245, 255, 265, 275 (or something like that) - for a few sessions? Or if you don't like progressive loading, just go for 5 x 5 @ 245, and when you hit it then 255 next session etc.
Just a thought.

[ChocoChick]

Tuesday October 17, 2006 Back

Chins wide grip 3x8@BW

Static chins 15 second holds 3@BW

one arm static hang 1xeach arm 20seconds

Deads 3x10@135,225,315 and 1x6@375

BB Shrugs 3x10@315

BB rows 4x10@ 135,135,135,225

V - grip lat pull downs 3x12@180,190,210

Wide grip lat pull downs 3x12@ 180,170,150

2.54 mile run @ 32 minutes

My arms still feel burnt after tonights workout.
Felt them shake during the day while at work when i would rest elbow on desk and raise hand up like to read a book.

Great workout, JD. I have had that arm shaking thing thing after a heavy arm day. I knid of like it. Ok, I'm strange that way! ;)

[JD1213]

Have you considered shaking things up a bit?
I've noticed you often do sets of 10 at 225 on bench press.
What about trying 5x5 progressive loading, like 225, 245, 255, 265, 275 (or something like that) - for a few sessions? Or if you don't like progressive loading, just go for 5 x 5 @ 245, and when you hit it then 255 next session etc.
Just a thought.

I guess your right jason, I have a bad habit of of doing sets of ten. I will probably try that in a week.
thanks
jD

[JD1213]

Great workout, JD. I have had that arm shaking thing thing after a heavy arm day. I knid of like it. Ok, I'm strange that way! ;)

Hey dbgirl, Im glad that I am not the only one with that. Also after a hard leg day my hams will twitch while standing or walking.

Nice to see you. ;)
JD

[JD1213]

Wednesday October 18,2006 Legs

I went into the gym tonight with the plan to destroy my legs.

Warm up - Deep knee bends 2x20
Hyper extensions 20@BW

Inverted leg press Dropsets- Total of 160 reps non stop PB.
@675,630,585,540,495,450,405,360,315,270,225,180,1 35,90,45

Static leg press 12 second holds 5x@675

SLDL 3x10@135

Hyperextensions 2x20@BW

Leg press Calf raises 3x30@315 toes in
Leg press calf raises 3x30@315 toes out

seated leg curls super slow reps 2x20@ 100

50 sit ups

3 mile run in 36 minutes.

I honestly felt like vomiting after those last leg curls
Calves cramped up for a second after raises

Yes I did roll off the leg press after the drop sets again.
And spent some quality time on the floor doing a hurdler stretch for a minute. Some one did come to see if I was okay.

I felt like vomiting for the first mile and a half of the run. But Luckily enough nothing came up.

I promise I will go easy for one week on legs next time.

[jmc53]

Inverted leg press Dropsets- Total of 160 reps non stop PB.
@675,630,585,540,495,450,405,360,315,270,225,180,1 35,90,45

^^Reminds me of the old saying: "There's a fine line between genius and insanity" :)
Awesome workout!

[ChocoChick]

JD, You have got to come to Florida and train with me for a day! You are amazing!

[Chubby Mom]

Oh my gosh! JD that’s quite the leg work out no wonder you felt sick. Please do take it easy next week.

[Motiv8You]

Awesome! Great job, JD!!!

[JD1213]

JD, You have got to come to Florida and train with me for a day! You are amazing!

Hey there dbgirl, You dont know how much I would love to go train with you even just for a day. And I love Florida. Although all I did was go to Disney World for a week. :)

But It was amazing. I have always wanted to go back ever since then.

Thanks for the comment. Am probably going to take a month of easy reps after a couple of more weeks of this type of training.

Always good to have you here db.

Take care--- JD

[JD1213]

Oh my gosh! JD that’s quite the leg work out no wonder you felt sick. Please do take it easy next week.

Hey the C-mom. good to see you. And yes I think I am almost ready for a break.
JD

[JD1213]

^^Reminds me of the old saying: "There's a fine line between genius and insanity" :)
Awesome workout!

You got thart right. Thats what happens you have a training partner I guess. There is now another guy that wants to train with me. He started training with us the other day. He has a lot of catching up to do but he is hanging in there.

G'day Jason.
JD

[JD1213]

Awesome! Great job, JD!!!

Hey Motiv8You, Thanks. Great of you to drop in.
JD

[JD1213]

Thursday October 19, 2006. Modified Bicep, Tricep and shoulder night.

My training partners were going to do BI's and tri's tonight because one of them has a PT test on Sunday and was not going to come in on friday. So I decided to Modify tonights WO.

Here is what it looked like.

Warm up Standing DB Side Laterals 1x50 @ 17.5

Standing front DB laterals 1x30@17.5

Push Press explosive lift. 3x10@ 135

Hang Snatch Very explosive 3x10@95

Seated DB shoulder press drop sets 3x24@35,25

bent over cable side laterals single arm 3x12@45

Preacher curls BB drop sets 3xtotal of 50 reps@80,70,60

single arm cable bicep curls 4x12@35,50,60

Standing double Bicep cable curls 3x10@45,55,60

Standing double Bicep cable curl static 3x60lbs@20,15,10 second holds

Tricep bench dips 2x25@BW, 1x18@BW+45lbs

Skull Crushers 2x20@60,70, 1x16@80

50 situps @ BW

1.00 mile run @ 10.04 minutes

Man my legs are realy getting soar. It was difficult to squat down to adjust weights and raise knees to tie shoes.
Cant wait till tomorrow when the DOMS realy set in.
Those darn situps are making my abs soar whne I take a deep breath. Not to mention all the core work I get from the Power lifts all week. Well my arms are definitly burnt after that work out. That kind of ache that makes you grab your biceps like your hugging yourself. Ouch.

I need to get more sleep. I think sice I worked out so much tonight I will most likely just go running for an hour tomorrow night and try to get in 5 mile or more.

----JD

[JD1213]

Did I just type "soar"?????? Im so tired. I took friday night off. Went out with my good friends and the devil shows up and I started drinking. Had Patron silver and some jack and coke. I was feeling realy good. But realy bad at the same time. I hadnt been out with my buddies in a long time since i been working out. I guess i needed it.
JD

[JD1213]

Monday October 22, 2006 Chest and Tricep

Flat bench press- 225 1x20

Incline DB Press - 3x8@60,70,80

Flat DB Press - 3x8@60,70,80

DB Pull overs- 3x8@80,80,90

Dips- 4x10@BW 1x20@BW-40pound assisst

Incline skull crusshers 3x12@70,70,80

Tricep Push down v-bar 4x10@50,60,70,40

Single arm tricep under hand cable pull down 1x20@50, 1x15@40, 1x10@35, 1x20@20

Standing Cable cross overs 3x12@50,60,80

2 mile run @ 26 minutes

[ChocoChick]

Hi JD. Is this your light week? I see several 20-reppers so I am thinking so. Awesome weights nonetheless. :)

[JD1213]

Hi JD. Is this your light week? I see several 20-reppers so I am thinking so. Awesome weights nonetheless. :)

Hi db-mama, Yes Its sorta of a start to my light weeks. Getting out of the habit of going heavy duty is going to be rough.

Good to see you.
JD-

[JD1213]

Tuesday October 24,2006 Rest .....

Had some unfortunate incident happen today concerning my woman. So I didnt even go to the gym. :( She knows how dedicated i am to my 5 days a week and all she even apologized for making me miss it. To which i replied ,"Its not important." of course. Mom didnt raise no fool. :D

I know everyone at the gym was probably worried though. They always notice when a permanant fixture is missing. On a good note, I got a compliment on my legs while at the water fountain yesterday at the gym. from a lady ;) . Oh well maybe all those reps are paying off. That comment is gonna make it even harder to go lighter on leg day.