Iron's Recomp And Gfh Journal: Nothin To It But To Do It!

[kennny d]

I was scared to check my weight this weekend, afraid it might be droppin like a mofo.. wouldn't be surprised if right where you are...

[IRONMANN1]

Like the new avatar bro... Wow, strong wallet. :p

haha thanks bubba. Dunno if ya missed em, but i got a number of progress pics on the previous 2 pages. Front shot is in my bodyspace, dunno why it's not showing up.


I was scared to check my weight this weekend, afraid it might be droppin like a mofo.. wouldn't be surprised if right where you are...

Why be scared? There's one thing i've learned thru my cut. BW doesnt matter. As long as you are making progress from the previous year then BW simply doesnt matter.

As W8 said earlier, he's weighted about the same for the past 2 years, but now carries twice as much muscle. BW is only an indicator of what you weigh....and that's it.

[kennny d]

Why be scared? There's one thing i've learned thru my cut. BW doesnt matter. As long as you are making progress from the previous year then BW simply doesnt matter.

As W8 said earlier, he's weighted about the same for the past 2 years, but now carries twice as much muscle. BW is only an indicator of what you weigh....and that's it.

its just a mental thing.. feel like im gettin fatter + losin muscle while I wait my hand out

[IRONMANN1]

its just a mental thing.. feel like im gettin fatter + losin muscle while I wait my hand out

I know exactly what you're feeling. Can you get in and do some light leg work?? I'd go in just to get some blood flowing bro...it'll make you feel better about things. Maybe walk on the treadmill??


The fact is, you're not losing muscle and gaining fat. It's just too soon for anything to take place of that nature.

It's gonna take you a couple days to get back into the swing of things...but that's it.

You skrait! :D

[kennny d]

I know exactly what you're feeling. Can you get in and do some light leg work?? I'd go in just to get some blood flowing bro...it'll make you feel better about things. Maybe walk on the treadmill??


The fact is, you're not losing muscle and gaining fat. It's just too soon for anything to take place of that nature.

It's gonna take you a couple days to get back into the swing of things...but that's it.

You skrait! :D

I did some calf work while outside yesterday, lol :D

Wednesday night will mark the end of the first week, depending on how my hand feels I might go and do light stuff

[The Real Deal]

its just a mental thing.. feel like im gettin fatter + losin muscle while I wait my hand out

try low intensity cardio, like walking. its better than nothing and maybe you'll burn some fat.

[I_love_crows]

haha thanks bubba. Dunno if ya missed em, but i got a number of progress pics on the previous 2 pages. Front shot is in my bodyspace, dunno why it's not showing up.


Saw your new pics man, looking good. (no homo)

[IRONMANN1]

6/18/07--Shoulders/Tri's/Abs/--70 Minutes

BB Seated Shoulder Press
95x8
135x5
150x4+1
135x8


Shrugs on HS BP Machine Thing
180x10
270x10
360x10
450x10
360x20

Lateral Raises Super strict--seated
20x8
30x8
30x8
25x10

CGBP
135x10
195x7+1
195x6+1


HS Plate Loaded Dips
180x10
240x10
240x10

Cable Extensions
80x10
100x10
100x10

Abs
Cable Crunches
Crunch Machine


Pretty good w/o. Almost got that 5'th rep on BB press. I'm taking those bitches down too far i think. Gonna try to be a bit more strict with it next time. The last set of 135 gave a good pump. Nothing real crazy this session...

[LSU1]

good job man, some solid numbers there bud

dont get sloppy on those MPs bro, gotta keep em tight!

[The Real Deal]

hell yah, abs that **** up.

[IRONMANN1]

good job man, some solid numbers there bud

dont get sloppy on those MPs bro, gotta keep em tight!

Thanks homey :D


Hey i saw oceans 13 this weekend...it was purty good
Cracked me up when clooney and pitt were watchin Oprah :D

[IRONMANN1]

hell yah, abs that **** up.

haha...nothin to it but to do it! :D

[SwagMorris]

Well that's just a solid looking session right there. I think I've been noticing a lot more variety in your routine lately... me thinks:o

[iKermit]

good workout! what's the plan with the diet now? i think you had 2 weeks left of cutting?

[LSU1]

yea that was hilarious

i like the part when affleck is trying to convince the mexicans to rebel and follow zabata. then they show a pic of zabata tequila. classic

[EoR]

Well done on the shoulder press pr. Decent cgbp as well IM. ;)

[PhreEkGarden]

NICE PROGRESS PICTURES SIR!


THATS ALOTTA SUPPLEMENTS, but wheres the cream filling??!

[IRONMANN1]

Well that's just a solid looking session right there. I think I've been noticing a lot more variety in your routine lately... me thinks:o

Dannnnnnnnnnnyboy..

Yeah there's been a little variety in there. I've def. started to train like a bber, and it's starting to show.




good workout! what's the plan with the diet now? i think you had 2 weeks left of cutting?

Thanks Kerms :p

Well, i do have 2 weeks left of cutting, but, i've started a clean bulk. I'm going to clean bulk/refeed this week, then diet back down for LC's comp for a week w/hard cardio. Then i'll refeed for a day before i snap the pics....then it's the clean bulk for a looooooooong while :D


yea that was hilarious

i like the part when affleck is trying to convince the mexicans to rebel and follow zabata. then they show a pic of zabata tequila. classic

hahhahahaha soooo funny! That dude was hilarious...he got all into it :D


Well done on the shoulder press pr. Decent cgbp as well IM. ;)

THanks bubba..i'm really working on that damn bb shoulder press. I've never been a strong OH presser cause of my long damn arms, but it's starting to get somewhat respectible.


NICE PROGRESS PICTURES SIR!


THATS ALOTTA SUPPLEMENTS, but wheres the cream filling??!

haha thanks phreek.

Teh cream filling?!? What are YOU thinking??? :D

[ThickAsABrick]

Your progress with the leaning out has definitely served as motivation for me to kick things into high gear. No more slacking on the cardio for me.
Cheers buddy!

[littlechick]

yea....two less fatasses around here ;)

he did good eh thick????

[IRONMANN1]

Your progress with the leaning out has definitely served as motivation for me to kick things into high gear. No more slacking on the cardio for me.
Cheers buddy!

Yeah taaaaaaaaab :D


Get it buddy get it!!

[Dustin92]

Your Progress pics are looking great bro :)

[IRONMANN1]

yea....two less fatasses around here ;)

he did good eh thick????


haha :D

My shoulders look hyooooge on a 32" waist. It's fuggin cool :D


Your Progress pics are looking great bro :)

Thanks buddy :)

[PhreEkGarden]

Lol sorry I was doped up last night. By cream filling I just meant the special sups. ;)

Wtf were you thinking? lol :D

[G_Train]

Lol sorry I was doped up last night. By cream filling I just meant the special sups. ;)

Wtf were you thinking? lol :D
semen

[ThickAsABrick]

yea....two less fatasses around here ;)

he did good eh thick????

Indeed. Not bad for a juicer ;)

[IRONMANN1]

Lol sorry I was doped up last night. By cream filling I just meant the special sups. ;)

Wtf were you thinking? lol :D


no comment :o


haha


semen

NO!

[G_Train]

Indeed. Not bad for a juicer ;)
i wonder how long it's going to take until IM has a complete melt down from all the "juice" comments haha


have to be careful with his roid rage, just sayin' ;)

[IRONMANN1]

Indeed. Not bad for a juicer ;)

pffffffffffffffffffft :rolleyes:



if i was teh joocer i wouldnt have 16inch peashooters :D

[IRONMANN1]

i wonder how long it's going to take until IM has a complete melt down from all the "juice" comments haha


have to be careful with his roid rage, just sayin' ;)



Youre a dead man.

Just sayin

[G_Train]

pffffffffffffffffffft :rolleyes:



if i was teh joocer i wouldnt have 16inch peashooters :D
or nuts the size of sultanas ... oh wait

[IRONMANN1]

or nuts the size of sultanas ... oh wait

After i smack you in the face with one of my nuts you'll reconsider that statement. Son!

[daYDreAmErX]

Hey i saw oceans 13 this weekend...it was purty good
Cracked me up when clooney and pitt were watchin Oprah :D

:D I was totally crying and laughing at the same time.

[I_love_crows]

6/18/07--Shoulders/Tri's/Abs/--70 Minutes

BB Seated Shoulder Press
95x8
135x5
150x4+1
135x8


Shrugs on HS BP Machine Thing
180x10
270x10
360x10
450x10
360x20

Lateral Raises Super strict--seated
20x8
30x8
30x8
25x10

CGBP
135x10
195x7+1
195x6+1


HS Plate Loaded Dips
180x10
240x10
240x10

Cable Extensions
80x10
100x10
100x10

Abs
Cable Crunches
Crunch Machine


Pretty good w/o. Almost got that 5'th rep on BB press. I'm taking those bitches down too far i think. Gonna try to be a bit more strict with it next time. The last set of 135 gave a good pump. Nothing real crazy this session...


Good stuff man. As long as you're in teh blue, that's all that matters!

[sparxxx13]

Lots of blue man :eek:

[IRONMANN1]

:D I was totally crying and laughing at the same time.

haha...yeah def. was hilarious


Good stuff man. As long as you're in teh blue, that's all that matters!

Thanks buddyrow :)


Lots of blue man :eek:

Thanks bud :)

[IRONMANN1]

6/19/07--Legs--45 Minutes

Hack Squat Machine
100x10
200x10
320x8
280x10

Lying Ham Curls
100x10
140x8
120x9


Leg Extensions
180x8
255x8


Seated Calf Raises


Damn, i'm fuggin overtrained. Im tired as fcuk and have no focus in the gym. Tomorrow is going to def. be a day off from the gym. I think i've trained 13 days consecutively right now. Not good lol...

Got an interview tomorrow tho with a contract to hire agency...gonna see what all they have to offer. Should be interesting.

Holla :)

[littlechick]

you deserve some time off...why are you pushing so hard????

good luck tomorrow :)

[NameoftheDay]

Dumbass

[BluntD]

See what happens when you stop smoking teh chronic!

[Dustin92]

Nice Little session man.. A day off here and there feels good sometimes.

Enjoy it bro. :)

[IRONMANN1]

you deserve some time off...why are you pushing so hard????

good luck tomorrow :)

Dunno lol...i just love being in the gym :) You know that feeling!


I feel like i'm losing ground if i'm not in there (of course i know this is not the case always).

Thanks LC :)

[littlechick]

Dunno lol...i just love being in the gym :) You know that feeling!


I feel like i'm losing ground if i'm not in there (of course i know this is not the case always).

Thanks LC :)

lose more ground if you hurt yourself, or have to take longer then a day off cause you feel so worn down...

[IRONMANN1]

Dumbass

hahahahaha


See what happens when you stop smoking teh chronic!

lolz...youre prolly right :D


Nice Little session man.. A day off here and there feels good sometimes.

Enjoy it bro. :)

Thanks buddy..i need it bad


lose more ground if you hurt yourself, or have to take longer then a day off cause you feel so worn down...

yeah i know. i thought about taking today off, and should of. I really need to start listening to my body more.

I also feel like a pussy using the damn hack squat machine. Wish i could just broadcast across the gym "MY BACK IS FUXXORED."

Oh wells.

**** i have a softball game tonight.

[I_love_crows]

Damn, i'm fuggin overtrained. Im tired as fcuk and have no focus in the gym. Tomorrow is going to def. be a day off from the gym. I think i've trained 13 days consecutively right now. Not good lol...

Got an interview tomorrow tho with a contract to hire agency...gonna see what all they have to offer. Should be interesting.

Holla :)

13 days straight? :eek:

Take a rest day man. Maybe two... I'm pretty generous with rest days and it seems to help maintain gains pretty well.

If you MUST be in the gym, you could prolly just go there and kick it in the mens locker room. Just sayin...

(no homo)

[IRONMANN1]

13 days straight? :eek:

Take a rest day man. Maybe two... I'm pretty generous with rest days and it seems to help maintain gains pretty well.

Tomorrow is def. a rest day. No doubt about that. Fcuk, i'll do your exact routine if it gives me your upper body strength :D


If you MUST be in the gym, you could prolly just go there and kick it in the mens locker room. Just sayin...

(no homo)

rofl

:D

[LSU1]

crazy bastard, thirteen days in a row


ya id say its about time for a day off...:p

[kennny d]

13 in a row? wat u tryn to do, bring up the size of those peashooters?

[Manuel73]

13 in a row? wat u tryn to do, bring up the size of those peashooters?


crazy bastard, thirteen days in a row


ya id say its about time for a day off...:p

x2.....take at least one rest day preferably two bro.....almost 15 days without allowing your body to recover can be counter-productive, and an invitation for injury....remember that u just had a problem with your LB.....

[EoR]

You've trained 13 days in a row while I am on my 10th day of no workouts. :D

[NameoftheDay]

x2.....take at least one rest day preferably two bro.....almost 15 days without allowing your body to recover can be counter-productive, and an invitation for injury....remember that u just had a problem with your LB.....

pffffft.....Hola could do it

[The Real Deal]

pffffft.....Hola could do it

no that pussy quit after 2 straight weeks.

[kennny d]

You've trained 13 days in a row while I am on my 10th day of no workouts. :D
im on my 7th, holla

[EoR]

im on my 7th, holla

No workouts ftw! ^5

Actually today I better do one. It is going to be interesting, and I will have bad DOMS tomorrow that is for sure.

[Manuel73]

pffffft.....Hola could do it

no :cool:




































jk/:p

[NameoftheDay]

no that pussy quit after 2 straight weeks.

Probably ran out of juice....

[EoR]

Probably ran out of juice....

http://img89.imageshack.us/img89/6587/horsehealthcopylf4.jpg

[IRONMANN1]

crazy bastard, thirteen days in a row


ya id say its about time for a day off...:p

yeah lol...def. doin it. I swear, so i've upped my carbs to ~200g/day, and holy **** i feel fat again.


13 in a row? wat u tryn to do, bring up the size of those peashooters?

oh yerrrrrrrrrrrrrrr :D


x2.....take at least one rest day preferably two bro.....almost 15 days without allowing your body to recover can be counter-productive, and an invitation for injury....remember that u just had a problem with your LB.....

Will do buddy. Taking tomorrow off completely. Even no cardio :)


You've trained 13 days in a row while I am on my 10th day of no workouts. :D

lollers...what the hell you been doin bruh??

[LSU1]

i started eating oats and IMMEDIATELY put on some minor fat. fuk that, no more oats for me

second time that has happened to me.

low carb ftw

[IRONMANN1]

i started eating oats and IMMEDIATELY put on some minor fat. fuk that, no more oats for me

second time that has happened to me.

low carb ftw

How low carb are you talking?

I almost feel i need to go >100g.

[The Real Deal]

i started eating oats and IMMEDIATELY put on some minor fat. fuk that, no more oats for me

second time that has happened to me.

low carb ftw

u fat ass.

[IRONMANN1]

u fat ass.

How can i do this. Is is possible to bulk while not gaining fat? lol..

I know the phrase "clean bulk", but as long as your bulking...your technically going to add fat correct??

[Manuel73]

Will do buddy. Taking tomorrow off completely. Even no cardio :)




haha no cardio, that will be a great sacrifice for u buddy :rolleyes::p


i started eating oats and IMMEDIATELY put on some minor fat. fuk that, no more oats for me

second time that has happened to me.

low carb ftw

same happens to me....my body is so used to low carb that whenever i have a big carb day= bloated :mad:

[IRONMANN1]

haha no cardio, that will be a great sacrifice for u buddy :rolleyes::p



same happens to me....my body is so used to low carb that whenever i have a big carb day= bloated :mad:

haha..


Yeah that's exactly how i feel...bloated.

I may need to scale back carbs some...200g may just be too high..

[Manuel73]

haha..


Yeah that's exactly how i feel...bloated.

I may need to scale back carbs some...200g may just be too high..

200g is insanely high for me.....i'm more used to 40-50grs daily :)

[IRONMANN1]

200g is insanely high for me.....i'm more used to 40-50grs daily :)

On the bulk?!

[The Real Deal]

How can i do this. Is is possible to bulk while not gaining fat? lol..

I know the phrase "clean bulk", but as long as your bulking...your technically going to add fat correct??

I'm still trying to figure it out tbh. I'm supposed to be lean bulking but I'm still losing weight and I'm up to ~250g carbs. bleh.

[Manuel73]

On the bulk?!

no bro......no bulk for me :o.......i'm still trying to lose some fat :(.....that's why my carbs are so low :)

[IRONMANN1]

I'm still trying to figure it out tbh. I'm supposed to be lean bulking but I'm still losing weight and I'm up to ~250g carbs. bleh.

Dayum. Up em some more bruh. I guess ya just gotta find that happy medium. I didnt realize how dry i was. WHen i put carbs in me i got wet and now i feel bloated and fat :( (**** that sounds emo/ghey).

I'm gonna scale back carbs a bit. Try 150g tomorrow.




no bro......no bulk for me :o.......i'm still trying to lose some fat :(.....that's why my carbs are so low :)

ahhhhh that makes sense :D

[kennny d]

that sounds ****ed up, maybe all the low carb **** makes you carb sensitive yo... when I bulked the 1st time I never even counted carbs, I had them with every meal except for before bed and I barely gained fat despite goin from 160-200+ lbs

[LSU1]

that sounds ****ed up, maybe all the low carb **** makes you carb sensitive yo... when I bulked the 1st time I never even counted carbs, I had them with every meal except for before bed and I barely gained fat despite goin from 160-200+ lbs

newbie gains.

you are also 19 and have the t-levels of me on juice

[sparxxx13]

I eat 330g of carbs a day and still feel bloated :D

[kennny d]

newbie gains.

you are also 19 and have the t-levels of me on juice

lol I never thought u were much older than me, how old are you?

[PhreEkGarden]

Check this out IRON: http://www.bodybuilding.com/fun/beast47.htm

Maybe try something like that?

[LSU1]

lol I never thought u were much older than me, how old are you?

a good few years older than you. not too old though. younger than ironmann

[PhreEkGarden]

I think LSU is the same age as me?

[Manuel73]

OMG....all u guys are kids.....i'm the only one +30 :eek::o

[PhreEkGarden]

OMG....all u guys are kids.....i'm the only one +30 :eek::o

Just cause youre older doesnt make us kids... :D

[G_Train]

Just cause youre older doesnt make us kids... :D
Manuel you old bastard :D

[Manuel73]

Just cause youre older doesnt make us kids... :D

are u sure :cool:???.....jk/:p


Manuel you old bastard :D

agreed :cool:......but you'll get there man :D

[kennny d]

younger than ironmann

lol, *ZING*

[G_Train]

are u sure :cool:???.....jk/:p



agreed :cool:......but you'll get there man :D
yeah in like 50 years

[Manuel73]

yeah in like 50 years

more like 13 ;)

[G_Train]

more like 13 ;)
more like 113

*runs off*

[IRONMANN1]

Check this out IRON: http://www.bodybuilding.com/fun/beast47.htm

Maybe try something like that?

I read over that, and like it. It's kind of what i'm doing right now. Eating several small meals..emphasizing good fats in each meal to keep insulin spiking to a minimum.

One thing i KNOW i need to do is monitor my serving sizes better. I bet i'm eating two servings when i'm supposed to be eating one lol..


a good few years older than you. not too old though. younger than ironmann

:rolleyes:

[NameoftheDay]

One thing i KNOW i need to do is monitor my serving sizes better. I bet i'm eating two servings when i'm supposed to be eating one lol..


No ****, but who the f*ck only eats 3oz of steak? Who's making these serving sizes, an anorexic midget?

[IRONMANN1]

No ****, but who the f*ck only eats 3oz of steak? Who's making these serving sizes, an anorexic midget?

Naw..i aint worried about overshooting protein as much as i am carbs..


I just ate a plate of chicken and rice. I bet i had 3 servings of rice on there lol..

[LSU1]

haha wasnt meant as an insult iron. just a way of telling my age without actually getting too specific

[gecko2424]

So here we go:

http://i197.photobucket.com/albums/aa198/gibbo2015/UpdatePics1007.jpg
http://i197.photobucket.com/albums/aa198/gibbo2015/UpdatePics1008.jpg
http://i197.photobucket.com/albums/aa198/gibbo2015/UpdatePics1009.jpg
http://i197.photobucket.com/albums/aa198/gibbo2015/UpdatePics1004.jpg
http://i197.photobucket.com/albums/aa198/gibbo2015/UpdatePics1003.jpg


So, i hate pics, they always make ya look worse. But, as u can see i've still got some to lose around the lower abdomen region. 4 abs are showing pretty clearly. Back is carved out pretty damn well. Legs have seperation. Arms are small, but dont look to bad i reckon since i've lost a lot of weight.

I aint real happy with these, but this is the first time i've ever had visible ab definition. I prolly need to lose 10 more lbs to get rid of the lower region fat. I'm not going to do it. I plan on leaning up some more for LC's contest, but once that passes i'm hitting the super clean bulk.

So, that's that :).
Yay! pics!

Where's the before pics?

[The Real Deal]

haha wasnt meant as an insult iron. just a way of telling my age without actually getting too specific

lol stop being a homo. early 20s are just as good as late teens. you make it sound like once you hit 20 its downhill.

[LSU1]

lol stop being a homo. early 20s are just as good as late teens. you make it sound like once you hit 20 its downhill.

hahaha, i dont post my age because i dont like posting alot of info online about myself......

i guess since i post a pic of myself it doesnt really matter

i just turned 24. as far as im concerned when you are in your twenties you're in your prime

[BluntD]

i just turned 24. as far as im concerned when you are in your twenties you're in your prime

21-25... 26? meh :(

[I_love_crows]

hahaha, i dont post my age because i dont like posting alot of info online about myself......

i guess since i post a pic of myself it doesnt really matter

i just turned 24. as far as im concerned when you are in your twenties you're in your prime


21-25... 26? meh :(

29? meh :(

[IRONMANN1]

haha wasnt meant as an insult iron. just a way of telling my age without actually getting too specific

:rolleyes: hehe


Yay! pics!

Where's the before pics?

Check muh bodyspace bruddah...I was teh fatty


21-25... 26? meh :(

lollers!


lol stop being a homo. early 20s are just as good as late teens. you make it sound like once you hit 20 its downhill.

x2


hahaha, i dont post my age because i dont like posting alot of info online about myself......

i guess since i post a pic of myself it doesnt really matter

i just turned 24. as far as im concerned when you are in your twenties you're in your prime

20s prime, 30s ultra prime.


29? meh :(

lololol

[IRONMANN1]

Ok fellas, and for those of you with a split tail....

I couldnt stay out of the gym. I officially have issues. :D

Cardio
Treadmill: 35 minutes; HIIT/LI; Burned 540 Calories

Abs
Hanging Leg Raises
Cable Crunches
Decline Crunches


Okay, here's the deal. I'm jumping back on the cut, but a very slow one. I will be taking in about 100g carbs a day...40g upon waking, and 60g PWO. And that's it (cept for a few trace carbs). I want to have a full set of abs. I dont want to be fat. I'm sick of this lower belly fat. Only thing i'm worried about is that i'm getting a little bit obsessed about this. I dont want to lose anymore muscle either, so i'll be carbing up one day per week. Hopefully that'll help. Lemme know what yall think about this. I want to get this body fuggin cut, and your help is MUCH appreciated. Gimme some ideas to go along with this.

[gecko2424]

Not bad!

From:
http://forum.bodybuilding.com/photo/showphoto.php?photo=65099&ppuser=134592

To:
http://forum.bodybuilding.com/photo/showphoto.php?photo=704382&ppuser=134592

But keto doesn't work :confused:
:)

From:
http://forum.bodybuilding.com/photo/showphoto.php?photo=62472&ppuser=134592

To:
http://forum.bodybuilding.com/photo/showphoto.php?photo=704392&ppuser=134592

[gecko2424]

Wow, short bulk!

[IRONMANN1]

Yeah....i just want to get to the right BF% before i start the clean bulk back up, and quite frankly i dont think i'm quite there yet.


Not far off though...so i'm gonna keep plugging away :)



How's your dieting going Gecko?

[The Real Deal]

How long have you been cutting again?

I think after a long cut you should take a break since its not great to be in a calorie deficiet for too long or else bye bye muscle.

[IRONMANN1]

How long have you been cutting again?

I think after a long cut you should take a break since its not great to be in a calorie deficiet for too long or else bye bye muscle.

3 months lol..


I've cut roughly 35lbs as of now.

I'd say i have 10 more to go, but am just going to do it ultra slow. I def. got super weak there for awhile. Even tools like LSU, danj, and DK passed me :D

[BluntD]

Ok fellas, and for those of you with a split tail....

I couldnt stay out of the gym. I officially have issues. :D

Cardio
Treadmill: 35 minutes; HIIT/LI; Burned 540 Calories

Abs
Hanging Leg Raises
Cable Crunches
Decline Crunches


Okay, here's the deal. I'm jumping back on the cut, but a very slow one. I will be taking in about 100g carbs a day...40g upon waking, and 60g PWO. And that's it (cept for a few trace carbs). I want to have a full set of abs. I dont want to be fat. I'm sick of this lower belly fat. Only thing i'm worried about is that i'm getting a little bit obsessed about this. I dont want to lose anymore muscle either, so i'll be carbing up one day per week. Hopefully that'll help. Lemme know what yall think about this. I want to get this body fuggin cut, and your help is MUCH appreciated. Gimme some ideas to go along with this.

I'll tell you what I think: MAKE AN F'IN DECISION AND STICK WITH IT!!!!

there ya go :cool:

[IRONMANN1]

I'll tell you what I think: MAKE AN F'IN DECISION AND STICK WITH IT!!!!

there ya go :cool:

hahaha....i'ma start teh cutting again with a refeed day once a week :p

[NameoftheDay]

Not bad!

From:
http://forum.bodybuilding.com/photo/showphoto.php?photo=65099&ppuser=134592

To:
http://forum.bodybuilding.com/photo/showphoto.php?photo=704382&ppuser=134592

But keto doesn't work :confused:
:)

From:
http://forum.bodybuilding.com/photo/showphoto.php?photo=62472&ppuser=134592

To:
http://forum.bodybuilding.com/photo/showphoto.php?photo=704392&ppuser=134592

Yeah, but there's no way you should be losing over 30 lbs for that amount of definition. If you have to drop 35lbs to lose 3% bodyfat then something is getting dicked up. Just sayin'

[LSU1]

3 months lol..


I've cut roughly 35lbs as of now.

I'd say i have 10 more to go, but am just going to do it ultra slow. I def. got super weak there for awhile. Even BEASTS like LSU, danj, and DK passed me :D

fixed

[NameoftheDay]

Lets do the math

Looking at his "before" pics he's smooth but not lumpy, I'd put him at @16% bodyfat. 16% of 225 is 36lbs. If he lost 35lbs, he should now be hovering around 0.1% bodyfat........

Same thing happened on my first cut. I was 188 @18%, which is 38lbs of fat. I dropped over 30lbs yet still barely broke single digits on bodyfat.

He's definately leaned out, but for the amount of weight lost, the results should be more dramatic. Not being mean at all, just being honest.

[Jorday]

3 months lol..


I've cut roughly 35lbs as of now.

I'd say i have 10 more to go, but am just going to do it ultra slow. I def. got super weak there for awhile. Even tools like LSU, danj, and DK passed me :D

lol

wow strong cut man.

[kennny d]

Lets do the math

Looking at his "before" pics he's smooth but not lumpy, I'd put him at @16% bodyfat. 16% of 225 is 36lbs. If he lost 35lbs, he should now be hovering around 0.1% bodyfat........

Same thing happened on my first cut. I was 188 @18%, which is 38lbs of fat. I dropped over 30lbs yet still barely broke single digits on bodyfat.

He's definately leaned out, but for the amount of weight lost, the results should be more dramatic. Not being mean at all, just being honest.

good point, but now I gotta ask everyone how do you measure muscle loss? I've dropped from 206 down close to 190, during this period I actually got stronger on most of my lifts and my arms stayed the same size.. still no full ab definition though

of course I didnt do keto though, just alternated lower/higher carb days depending on if I worked out

[NameoftheDay]

good point, but now I gotta ask everyone how do you measure muscle loss? I've dropped from 206 down close to 190, during this period I actually got stronger on most of my lifts and my arms stayed the same size.. still no full ab definition though

of course I didnt do keto though, just alternated lower/higher carb days depending on if I worked out

The only way to truely know is to get accurate BF measurements before and after. Once you know your LBM and fat mass before/after you can do the simple math.

[kennny d]

The only way to truely know is to get accurate BF measurements before and after. Once you know your LBM and fat mass before/after you can do the simple math.

true

what have you found works best for cutting in terms of diet?

[NameoftheDay]

true

what have you found works best for cutting in terms of diet?

I'm currently discussing it in my journal
http://forum.bodybuilding.com/showthread.php?t=3265491

PM me or ask there, I don't want to hijack IM's thread

[SwagMorris]

I def. got super weak there for awhile. Even tools like LSU, danj, and DK passed me :D

;)

[IRONMANN1]

Yeah, but there's no way you should be losing over 30 lbs for that amount of definition. If you have to drop 35lbs to lose 3% bodyfat then something is getting dicked up. Just sayin'

lol if you only think i dropped 3% BF. I was easily 25% before I started. You are smarter than this man..


Lets do the math

Looking at his "before" pics he's smooth but not lumpy, I'd put him at @16% bodyfat. 16% of 225 is 36lbs. If he lost 35lbs, he should now be hovering around 0.1% bodyfat........

Same thing happened on my first cut. I was 188 @18%, which is 38lbs of fat. I dropped over 30lbs yet still barely broke single digits on bodyfat.

He's definately leaned out, but for the amount of weight lost, the results should be more dramatic. Not being mean at all, just being honest.

16% in my before pics?! Thanks but no way lol....I stored a lot of fat in my legs that i was unaware of previously.

I've dropped at least 10% points of BF on this cut.

Also note the date of those previous pics, i wasnt at my heaviest then.

[NameoftheDay]

lol if you only think i dropped 3% BF. I was easily 25% before I started. You are smarter than this man..



16% in my before pics?! Thanks but no way lol....I stored a lot of fat in my legs that i was unaware of previously.

I've dropped at least 10% points of BF on this cut.

Also note the date of those previous pics, i wasnt at my heaviest then.

Well I was going by the pics gecko posted.

[G_Train]

lol if you only think i dropped 3% BF. I was easily 25% before I started. You are smarter than this man..



16% in my before pics?! Thanks but no way lol....I stored a lot of fat in my legs that i was unaware of previously.

I've dropped at least 10% points of BF on this cut.

Also note the date of those previous pics, i wasnt at my heaviest then.
oh hai IM you are teh sexah

[The Real Deal]

eh, judging bf is a touchy subject when no one really knows what bf % looks like in the first place. I just measure by the facts. weight + waist size. and of course the guns.

[IRONMANN1]

Well I was going by the pics gecko posted.

I'd say the pre pics were more like 20%.


oh hai IM you are teh sexah

It's teh genetix :D




eh, judging bf is a touchy subject when no one really knows what bf % looks like in the first place. I just measure by the facts. weight + waist size. and of course the guns.

It is touchy. But even between the old pics i have and the updated one's you can see more than a 3% change.

[IRONMANN1]

Heck i dont know. All i know is i'd rather overstate my BF than understate it. Just makes me feel safer, and keeps me moving in the right direction.

[G_Train]

Heck i dont know. All i know is i'd rather overstate my BF than understate it. Just makes me feel safer, and keeps me moving in the right direction.
who really gives a **** what bf% you are? You go buy how you look regardless for this mystical percentage.














just sayin'

[NameoftheDay]

eh, judging bf is a touchy subject when no one really knows what bf % looks like in the first place. I just measure by the facts. weight + waist size. and of course the guns.

Shall we say 15% and call it even? :D

[The Real Deal]

Shall we say 15% and call it even? :D

i hate 15.

[NameoftheDay]

who really gives a **** what bf% you are? You go buy how you look regardless for this mystical percentage.




just sayin'

Because if you lose 40 lbs and only 2% bodyfat you're a f*cktard. Conversely, if you only lose 5lbs but drop 10% bodyfat, you obviously have a clue WTF you're doing.


I'm sorry, but I'm not taking diet advice from anyone who has yet to crack single digits:rolleyes:

[G_Train]

Because if you lose 40 lbs and only 2% bodyfat you're a f*cktard. Conversely, if you only lose 5lbs but drop 10% bodyfat, you obviously have a clue WTF you're doing.


I'm sorry, but I'm not taking diet advice from anyone who has yet to crack single digits:rolleyes:
yeah but you'd LOOK LIKE **** if you lost 40lbs @ 2%

[IRONMANN1]

who really gives a **** what bf% you are? You go buy how you look regardless for this mystical percentage.

just sayin'

I agree. I've gotten to caught up in the numbers, but it's easier to get caught up in it when you're cutting. I've got diet and BF on the brain right now, and it just doesnt wanna leave :/


Shall we say 15% and call it even? :D


i hate 15.


The almighty 15% :)

[IRONMANN1]

Because if you lose 40 lbs and only 2% bodyfat you're a f*cktard. Conversely, if you only lose 5lbs but drop 10% bodyfat, you obviously have a clue WTF you're doing.


I'm sorry, but I'm not taking diet advice from anyone who has yet to crack single digits:rolleyes:

Hey dick, a trainer took my bf and said i was 9.2%. :D

Here's my advice: Timing carbs works.

[NameoftheDay]

Here's my advice: Timing carbs works.

Thanks Poliquin, tell us something we don't know :D

[I_love_crows]

I agree. I've gotten to caught up in the numbers, but it's easier to get caught up in it when you're cutting. I've got diet and BF on the brain right now, and it just doesnt wanna leave :/


Drives up to IRON again, waves him towards the car, "Like I said kid, I've got lots of candy in here"...

Good job with the motivation bro, pics are lookin good (no homo).

[IRONMANN1]

Drives up to IRON again, waves him towards the car, "Like I said kid, I've got lots of candy in here"...

Good job with the motivation bro, pics are lookin good (no homo).

Thanks budddddy :)

[littlechick]

You seriuosly have "LC disease"

what the hell are you doing now?

[IRONMANN1]

You seriuosly have "LC disease"

what the hell are you doing now?

haha....about to post my workout :D

I'm back on the verrrrrry slow cut...with refeeds :D

[IRONMANN1]

6/21/07--Chest/Bi's--90 Minutes

BB Bench Press
45x15
135x5
175x5
190x5
210x5
235x4+1

DB Incline Press
80x10
80x9
80x9

Incline DB Flys
65x7
60x8
50x9

Dips
+90x6
+90x6
+70x7

BB Curls
65x10
95x5
135x5
115x8
95x10

Standing Hammer Curls New Exercise
60x6
50x6
40x8

Pretty awesome w/o. I expected to hit 235x5, and just barely missed the fifth. Should be a cake walk next week. DB incline was easy. Fly's felt good. Nice PR on Dips. lol..More PRs on curls....and changed it up with standing hammers to finish off teh bi work.

sweeet :cool:

[Dustin92]

Looking great IRON. Bench is strong and your BB curls are great.

How do you like the Standing Hammer Curls?

[LSU1]

strong curls and flyes man

do you take a shoulder width grip on those curls?

[kennny d]

aint nuttin but a peanut

how big are your arms now dude and how low are you cutting?

[IRONMANN1]

Looking great IRON. Bench is strong and your BB curls are great.

How do you like the Standing Hammer Curls?

I'm far from happy with my bench, as it's my worst lift by far. But i'm working hard on bringing it up. I feel strong with teh bb curls tho :D

I like the standing hammers, they had teh bi's on fireeeeeeee :D

[IRONMANN1]

strong curls and flyes man

do you take a shoulder width grip on those curls?

Yeah right at shoulder width. If my wrist starts hurting, i'll go a hair outside shoulder width..helps relieve the pain some.

Thanks bud.


aint nuttin but a peanut

how big are your arms now dude and how low are you cutting?

Arms are ~15.75 cold and 16.25 pumped......still got teh girly arms...but theyre cut mf'ers :D

I'm gonna cut till i'm happy...and that's when i got all this fat around the midsection gone and 6 full very visable abs.

I'm done doing the hard cutting though, so i should be able to make gains in the gym. Just a very slow cut from here on out...timed carbs is the plan.

[kennny d]

Arms are ~15.75 cold and 16.25 pumped......still got teh girly arms...but theyre cut mf'ers :D

I'm gonna cut till i'm happy...and that's when i got all this fat around the midsection gone and 6 full very visable abs.

I'm done doing the hard cutting though, so i should be able to make gains in the gym. Just a very slow cut from here on out...timed carbs is the plan.

word yo that worked for me, I did higher carb on workout days and lower carb on off days.. I got alot of strength on the cut

[NameoftheDay]

Yeah right at shoulder width. If my wrist starts hurting, i'll go a hair outside shoulder width..helps relieve the pain some.

Thanks bud.



Arms are ~15.75 cold and 16.25 pumped......still got teh girly arms...but theyre cut mf'ers :D

I'm gonna cut till i'm happy...and that's when i got all this fat around the midsection gone and 6 full very visable abs.

I'm done doing the hard cutting though, so i should be able to make gains in the gym. Just a very slow cut from here on out...timed carbs is the plan.
My arms are bigger than yours?


http://img518.imageshack.us/img518/7917/24818bpthesimpsonsnelsokq2.jpg (http://imageshack.us)

[Al Swearengen]

6/21/07--Chest/Bi's--90 Minutes

BB Bench Press
45x15
135x5
175x5
190x5
210x5
235x4+1

DB Incline Press
80x10
80x9
80x9

Incline DB Flys
65x7
60x8
50x9

Dips
+90x6
+90x6
+70x7

BB Curls
65x10
95x5
135x5
115x8
95x10

Standing Hammer Curls New Exercise
60x6
50x6
40x8

Pretty awesome w/o. I expected to hit 235x5, and just barely missed the fifth. Should be a cake walk next week. DB incline was easy. Fly's felt good. Nice PR on Dips. lol..More PRs on curls....and changed it up with standing hammers to finish off teh bi work.

sweeet :cool:

Nice IM ! Glad to see your healthy.

You should try some incline db hammer curls, more rom for the buck.

[I_love_crows]

6/21/07--Chest/Bi's--90 Minutes

BB Bench Press
45x15
135x5
175x5
190x5
210x5
235x4+1

DB Incline Press
80x10
80x9
80x9

Incline DB Flys
65x7
60x8
50x9

Dips
+90x6
+90x6
+70x7

BB Curls
65x10
95x5
135x5
115x8
95x10

Standing Hammer Curls New Exercise
60x6
50x6
40x8

Pretty awesome w/o. I expected to hit 235x5, and just barely missed the fifth. Should be a cake walk next week. DB incline was easy. Fly's felt good. Nice PR on Dips. lol..More PRs on curls....and changed it up with standing hammers to finish off teh bi work.

sweeet :cool:


Nice workout bud. Them presses are looking strong as hell, not to mention your flys :eek:!

Strong curls too! Good **** man.

[BluntD]

I don't remember you ever trying 135 on curls.. nice work mang!

Hammers are a good exercise, always remain a stable in my arm workouts.

[IRONMANN1]

Nice IM ! Glad to see your healthy.

You should try some incline db hammer curls, more rom for the buck.

Thanks Al :D

I'll give teh incline version a try next time boss


Nice workout bud. Them presses are looking strong as hell, not to mention your flys :eek:!

Strong curls too! Good **** man.

Eh, my pressing is nothing short of embarassing. But i'm workin on it :/

THanks broski :D


I don't remember you ever trying 135 on curls.. nice work mang!

Hammers are a good exercise, always remain a stable in my arm workouts.

Oh yeah buddy....i've swung 135 quite a few times :D

Yeah i like hammers, seem to respond to em well..

THanks bruddah :)

[IRONMANN1]

So i did some type of back workout today. I dont really feel like posting it cause i left all my gear at the house by accident so wasnt able to do half of the **** i was supposed to do.


I did a bunch of BW hammer chins, T-Bar chest supported rows with 3 plates, BTN pulldowns, Leaning back pulldowns, and some hammer strength high rep rows. Also did hypers and face pulls to finish off.

Wasnt a bad workout really, just kinda pissed i had to change **** up.


Anywho, that's that.

Shoulders/tri's tomorrow :)

[SwagMorris]

So i did some type of back workout today. I dont really feel like posting it cause i left all my gear at the house by accident so wasnt able to do half of the **** i was supposed to do.


I did a bunch of BW hammer chins, T-Bar chest supported rows with 3 plates, BTN pulldowns, Leaning back pulldowns, and some hammer strength high rep rows. Also did hypers and face pulls to finish off.

Wasnt a bad workout really, just kinda pissed i had to change **** up.


Anywho, that's that.

Shoulders/tri's tomorrow :)

Sounds ghey. But lot's of blue the other day. Looks like your strength is coming back.

You did more than me on squat rack curls:eek: I'll get your bitch ass next week:mad:

[IRONMANN1]

Sounds ghey. But lot's of blue the other day. Looks like your strength is coming back.

You did more than me on squat rack curls:eek: I'll get your bitch ass next week:mad:

Yeah it was ghey, but muh back's sore today :eek:

Those curls WERE performed in teh squat rack, and yeah...i pwn u :D

[IRONMANN1]

6/23/07--Grip/Forearms/Abs/Cardio--65 Minutes

Hangs Seconds
BWx75
BWx60
BWx60

UH Wrist Curls
80x8
90x8
90x8
90x8
70x12 paused

OH Wrist Curls
60x8
50x8
50x8
50x8
50x8

BTB BB Wrist Curls
95x8
115x8
95x8

Cable Crunches
Partial Decline Crunches

Cardio
Treadmill: HIIT/MI/LI; 35 Minutes; Burned 540 Calories

Soooooooooooo i stuffed myself last night at a buffet. My mom was out of town so dad invited me. I fuggin killed it. Desert and all lol. Hangs were hard today cause i was so full still this morning. Woke up over 200lbs lol. Killed cardio though.

They had a BP and Deadlift meet at my gym today. There were some damn impressive lifts. One big dude BP'ed 455x10, another BP'ed 365x17. Saw a guy open with 560, dunno what he went for later on. I wish my back had been well, cause i would of taken the deadlift meet, as there was no one pulling anything over 5 plates. In fact, only one guy pulled 405 lol. But all the big guys only did the BP meet. They had a curling contest too lol, but i didnt stay for that.

Anywho, heading to Carowinds theme park with muh girl this afternoon....gonna kill some coasters :cool:

holllllla :D

[sparxxx13]

Great workout man, what are btb wrist curls?

[kennny d]

Great workout man, what are btb wrist curls?

behind the back

[PhreEkGarden]

Soooooooooooo i stuffed myself last night at a buffet. My mom was out of town so dad invited me. I fuggin killed it. Desert and all lol. Hangs were hard today cause i was so full still this morning. Woke up over 200lbs lol. Killed cardio though.

Im learning that I can do that sometimes then be good with diet and my weight will drop right back down to where it was. :D

[LSU1]

hows the back man?

sounds like its getting a bit better no?

[pu12en12g]

Holy PR's batman :cool:

Great journal !!

[IRONMANN1]

hows the back man?

sounds like its getting a bit better no?

It's getting better, but if i get in the wrong position...it lets me know it's still fugged lol...def. still can pull anything...i might try some light back squats this week..


Holy PR's batman :cool:

Great journal !!

Thanks bud!

[IRONMANN1]

6/24/07--Shoulders/Tri's--70 Minutes

BB Seated Shoulder Press
95x8
135x5
155x5
135x9


Shrugs on HS BP Machine Thing
180x10
270x10
360x10
470x10
360x20

Lateral Raises Super strict--seated
25x8
30x8
30x8
30x8

CGBP
135x10
225x3+1
205x6
185x8


HS Plate Loaded Dips
180x10
250x8
250x8

Cable Pressdowns
OH Cable Extensions

Good stuff on seated barbell Press. Felt strong. I seem to be taking on another ailment. My damn right elbow is absolutely killing me on all tricep involved exercises. I tried to do some decline lying tri extensions today, and almost died teh pain was so bad. The cable pressdowns and OH Extensions were done with light weight and higher reps simply cause of the unbearable elbow pain. No sure why i threw on 2 plates for cgbp. I seem to be getting off of my plan too easily...like i'm just not thinking or something.

Anywho, a decent w/o i guess..

[LSU1]

good stuff man. i find myself doing the same thing on rep ranges on my later exercises.

if im feeling good, ill go heavy, if not, just high rep it up

get your mind back in the game bro. good session next time out

[Jorday]

Good workout bro. Lots of PRs in there. :)

CGBP is impressive even if you strayed away from your plan. 225 for reps is no joke dude. Take care of that elbow.

[kennny d]

yea buddy, great numbers all around

[BluntD]

It's the OH extensions that are getting you. I've had the same exact problem a few times.. back off them for a bit and it will go away, when you start them again try a shorter ROM.

[IRONMANN1]

good stuff man. i find myself doing the same thing on rep ranges on my later exercises.

if im feeling good, ill go heavy, if not, just high rep it up

get your mind back in the game bro. good session next time out

Thanks bruh...sometime's i just cant help it and feel like loadin teh weight :p


Good workout bro. Lots of PRs in there. :)

CGBP is impressive even if you strayed away from your plan. 225 for reps is no joke dude. Take care of that elbow.

Thanks J, and will do :)


yea buddy, great numbers all around

cheers bub


It's the OH extensions that are getting you. I've had the same exact problem a few times.. back off them for a bit and it will go away, when you start them again try a shorter ROM.

Yeah i know which exercises aggrivate it. Any type of extension type exercise kills em...or long head exercise...Skulls absolutely kill em, and they're one of my fav exercises.

Ok, so i'll drop all extension exercises for awhile...i hate to do it cause they're the best tricep exercises imo..but injuries ftl

[SwagMorris]

Shrugs on HS BP Machine Thing


Best. Name. Of. Exercise. Ever.:D

What's the routine now? It's hard to follow like 12 different peoples routines. Is it a 4 day split? (even though you go just about every day)

[IRONMANN1]

Best. Name. Of. Exercise. Ever.:D

What's the routine now? It's hard to follow like 12 different peoples routines. Is it a 4 day split? (even though you go just about every day)

Yoooo dannyboy..


yeah basically it's:

Shoulders/Tris
Legs
Back
Chest/Bi's

I throw grip/forearm training in there too.

I'm basically trying to hit a new 5RM each w/o on the big four. Of which i can only do 2 now lol...sucks!

Back's been feeling good lately though, thinking about trying some light back squats tomorrow.

[G_Train]

g'day IM how's your penis

[iKermit]

^^^^ lol

good luck with the squats but don't push it. i'd be very aware of how your back handles them. any discomfort, i'd back off. you're healing well now and will be back to normal shortly. you really don't want another injury making things much worse.

[IRONMANN1]

g'day IM how's your penis

Disease free. And yours?? :D


^^^^ lol

good luck with the squats but don't push it. i'd be very aware of how your back handles them. any discomfort, i'd back off. you're healing well now and will be back to normal shortly. you really don't want another injury making things much worse.

No doubt Kerms. I'm gonna keep it very light and just see how it goes. First sign of discomfort and i'm heading for teh machine lolz.

[IRONMANN1]

Shoulder's/Tri's
BB Shoulder Press - 5x5 Ramping up to 5RM attempt
Shrugs - 3x8-10
Laterals - 3x8-10
CGBP - 3x8-10
HS Dip - 3x8-10
Press Down - 3x10-12
Leg's/Bi's
BB Squat - 5x5 (soon as i'm able) Ramping up to 5RM attempt
BB Curl - 3x6; 1x10-12
Hammy Curl - 3x8-10
Seated Incline Hammer Curl - 3x8-10
Leg ext. s.s. w/ Calf work - 3x8
1 Arm Preacher Machine - 3x10
OFF/Cardio
HIIT
Chest
BB Bench Press - 5x5 Ramping up to 5RM attempt
Incline DB Press - 3x8-10
Flys - 3x8-10
Weighted Dips - 3x8-10
LI Cardio
Back
Weighted Chins - 3x5; BWx10+
Rack Dead - 5x5 (soon as i'm able) Ramping up to 5RM attempt
Pendlay Rows/Leaning back Pulldowns - 5x5 (soon as i'm able) Ramping up to 5RM attempt
Face Pulls - 3x10
Hypers - 3x15-20
Grip/Forearms/Cardio
Hangs - 3x
UH Wrist curls - 3x8-10
s.s with:
OH Wrist curls - 3x8-10
BTB Wrist Curls
HIIT

So, it's a 6 day routine. Everything will be getting hit slightly more often than once a week. Lemme know what yall think. As soon as my back is healed, i'm going to start back squatting and rack deading. Dont know exactly how long it's going to be though. The big 4 exercises are all 5x5 ramping up to a 5RM attempt. I'll be ramping up at 10% to finally hit my 5RM number.

[G_Train]

6 days hey ... nice :D look forward to teh progress

[IRONMANN1]

6 days hey ... nice :D look forward to teh progress

hehe..technically it's only a real 4 day split...i added in teh off/cardio day and grip/forearms/cardio day. The other day is completely off from the gym. Yes i will tie myself to a chair if i have to :D

[G_Train]

hehe..technically it's only a real 4 day split...i added in teh off/cardio day and grip/forearms/cardio day. The other day is completely off from the gym. Yes i will tie myself to a chair if i have to :D
so you like sex while restrained.

if that wets your whistle...

[IRONMANN1]

so you like sex while restrained.

if that wets your whistle...

Sometimes i have muh girl slap me around and call me her bitch :cool:


What happened to the rant bruh?

[I_love_crows]

Looks like a good plan IRON. 1 rest day out of a 7 day week? :eek:

Damn bro, I gotta have at least 2 days per week of rest to keep me going. Wow, strong stamina... :D

[G_Train]

Sometimes i have muh girl slap me around and call me her bitch :cool:


What happened to the rant bruh?
i dunno but the misc is gone too!! :eek:

[IRONMANN1]

Looks like a good plan IRON. 1 rest day out of a 7 day week? :eek:

Damn bro, I gotta have at least 2 days per week of rest to keep me going. Wow, strong stamina... :D

Naw bro, if u look closely it's at least 2 rest days...1 has cardio, and the other is just grip/forearms...

Should be enough to recover i'm thinking :)


i dunno but the misc is gone too!! :eek:

Dayum!! Didnt notice!

[jwdjrs]

Morning Scott

[I_love_crows]

Naw bro, if u look closely it's at least 2 rest days...1 has cardio, and the other is just grip/forearms...

Should be enough to recover i'm thinking :)



Oh yeah. Self negged for not looking closely. :D

[IRONMANN1]

Morning Scott

Mornin Jerrybuddy :D


Oh yeah. Self negged for not looking closely. :D

hahaha :D

[LSU1]

looks good big guy

[kennny d]

i like it

[IRONMANN1]

looks good big guy


i like it

Thanks fellers :D



6/25/07--Legs/Bi's--60 Minutes

Hack Squat Machine
100x5
160x5
220x5
280x5
340x5

BB Curls
65x10
105x6
105x6
105x6
85x15

Lying Ham Curls
100x8
120x8
130x8

Seated Incline Hammer Curls [i]New Exercise; Strict[/b]
35x8
40x8
40x8

Leg Extensions
180x8
225x8
255x8

S.S. With:

Seated Calf Raises
255x10x3

Spider Curls
55x10
65x8

One Arm Machine Preacher Curls
30x10x3

Very good workout. That last set on machine hacks was a BITCH! I get down DEEP, and that first rep is an absolute bear! Got all 5 reps...the machine tops out at 400, so shouldnt be too long till i hit that. This thing nails my quads hard too. Great strength on every exercise. I was VERY strict with all my curling today. Lots of volume there.

I plan to stick to my reps and weights from now on. FOCUZ IRONMANN1!! lolz :p

[SwagMorris]

If you're happy doing it, then do it.

I hate planning out routines personally. I just pick what bodyparts to do certain days, and then go in and do it. Does it work good? Yeah. Is it the best way to do it? I highly doubt it, but it's how I like designing a routine.:D

[IRONMANN1]

If you're happy doing it, then do it.

I hate planning out routines personally. I just pick what bodyparts to do certain days, and then go in and do it. Does it work good? Yeah. Is it the best way to do it? I highly doubt it, but it's how I like designing a routine.:D

See that would never work for me. I need organization, and i need it bad. I hate the feeling of being all over the place in the gym.

I can see how that would work for you, simply by looking at your post history :D :D :D :D :D

[sparxxx13]

Great leg work bro

[IRONMANN1]

Great leg work bro

Thanks dawg. Back's lookin great! :cool:

[sparxxx13]

Thanks dawg. Back's lookin great! :cool:
Thanks man!

[IRONMANN1]

Update on 11-OXO

I'm officially pissed i spent money on this supplement. I bumped to 600mg today in an effort to feel SOMETHING. I'm 14 days in, and can tell nothing (zilch, 0, kill me, wtf?, omg,). Maybe i'm seeing a bit of a strength gain :confused: as i've set a couple pressing PR's...but ultimately i think that's due to diet. Oh well, ya win some ya lose some :p....but i've still got a couple weeks to go, so maybe the best is yet to come (wishful thinking) :D

[SwagMorris]

See that would never work for me. I need organization, and i need it bad. I hate the feeling of being all over the place in the gym.

I can see how that would work for you, simply by looking at your post history :D :D :D :D :D

Well I know what exercises I want to do, but I don't plan the number of work sets, (I just have an approximate amount that I want to use), and I don't plan the number of reps (just an approximate amount). If I go in there saying "I'll do 100lbs for 10 reps today", well when I start working out I might not feel like going for that, I might feel like going heavy. I basically let my warm-up sets dictate what I'm going to do for that exercise.

This isn't a session by session scenario though. For example, last week I told myself I was going to go in and deadlift 315 for 10. During the warm-ups I wasn't really feeling it, I felt like going heavier, so that set of 315 was originally a warm-up set, until I got through 2 reps and I just felt like going.

I sure as hell am not saying this is the best way to do it... because it most certainly isn't. I'm just saying that's how I do it, and I'm fine with it. It's my body.

[BluntD]

Well I know what exercises I want to do, but I don't plan the number of work sets, (I just have an approximate amount that I want to use), and I don't plan the number of reps (just an approximate amount). If I go in there saying "I'll do 100lbs for 10 reps today", well when I start working out I might not feel like going for that, I might feel like going heavy. I basically let my warm-up sets dictate what I'm going to do for that exercise.

This isn't a session by session scenario though. For example, last week I told myself I was going to go in and deadlift 315 for 10. During the warm-ups I wasn't really feeling it, I felt like going heavier, so that set of 315 was originally a warm-up set, until I got through 2 reps and I just felt like going.

I sure as hell am not saying this is the best way to do it... because it most certainly isn't. I'm just saying that's how I do it, and I'm fine with it. It's my body.


I totally feel you on that, because that's how I trained the majority of my lifting experience up until recently.. never had a journal, never had a plan. And I did fine. But I have to admit, having things planned out, KNOWING that "ok I did this much last week, now I'm doing THIS much THIS week" actually comes in pretty handy when really trying to push yourself.

[IRONMANN1]

I totally feel you on that, because that's how I trained the majority of my lifting experience up until recently.. never had a journal, never had a plan. And I did fine. But I have to admit, having things planned out, KNOWING that "ok I did this much last week, now I'm doing THIS much THIS week" actually comes in pretty handy when really trying to push yourself.

x2

I need to have a set plan, or else i feel like i'm going backwards.

At some point dan, that aint gonna cut it. I reached that point, and was not making any gains. Since i've started getting organized, i've started gaining again. And i aint lookin back anytime soon :p

[SwagMorris]

At some point dan, that aint gonna cut it.

Says you, shmuck

[IRONMANN1]

Says you, shmuck

:(

[G_Train]

Update on 11-OXO

I'm officially pissed i spent money on this supplement. I bumped to 600mg today in an effort to feel SOMETHING. I'm 14 days in, and can tell nothing (zilch, 0, kill me, wtf?, omg,). Maybe i'm seeing a bit of a strength gain :confused: as i've set a couple pressing PR's...but ultimately i think that's due to diet. Oh well, ya win some ya lose some :p....but i've still got a couple weeks to go, so maybe the best is yet to come (wishful thinking) :D
yeah roid's will do that

[IRONMANN1]

yeah roid's will do that

:mad:

[LSU1]

cool, another comment about roids! i knew i was missing something lately!

anyway, sucks the supp isnt doing ****. like ya said, you win some, you lose some. that supps officiallly off my list

[IRONMANN1]

cool, another comment about roids! i knew i was missing something lately!

anyway, sucks the supp isnt doing ****. like ya said, you win some, you lose some. that supps officiallly off my list

haha...

well, with it not being methylated, people are saying it takes a minimum of two weeks to fully get in your system. I havent given up on it yet...maybe the next two weeks are gonna blow muh socks off :D

But yeah, i wouldnt buy 11oxo...too much good stuff out there that we KNOW works.

Phera-plex is teh ****...absolutely knocked muh sock off, but I lost my virginity to it :D (got 3 bottles of it stashed :D)

[G_Train]

:mad:


cool, another comment about roids! i knew i was missing something lately!

anyway, sucks the supp isnt doing ****. like ya said, you win some, you lose some. that supps officiallly off my list

you guuuyyyyys :rolleyes:

[IRONMANN1]

you guuuyyyyys :rolleyes:

hehehe u know it dont bother me :p

u cant bully meeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee :D

[LSU1]

pp makes me nervous as it has a rep of being fairly harsh

other than havoc....halodrol 50 catches my eye. i have a cool link to some good ph profiles if you are interested.

[IRONMANN1]

pp makes me nervous as it has a rep of being fairly harsh

other than havoc....halodrol 50 catches my eye. i have a cool link to some good ph profiles if you are interested.

dude....pp was known for it's low sides...where'd u get that information????

I was side free, cept for a bit of lethargy, and threw on crazy weight and strength.


Yeah shoot me that link broski :)

[LSU1]

dude....pp was known for it's low sides...where'd u get that information????

I was side free, cept for a bit of lethargy, and threw on crazy weight and strength.


Yeah shoot me that link broski :)

not from what i have heard from people i know and internet info.....but hell, if it worked for you, who the hell cares?

http://forum.bodybuilding.com/showpost.php?p=53304671&postcount=9

[IRONMANN1]

not from what i have heard from people i know and internet info.....but hell, if it worked for you, who the hell cares?

http://forum.bodybuilding.com/showpost.php?p=53304671&postcount=9

sweeeet...thanks bud

[LSU1]

sweeeet...thanks bud

np man

you can see why the halodrol seems intriguing to me im sure

that and the epi compound seem to be the best/safest options should you choose to go that route

[IRONMANN1]

np man

you can see why the halodrol seems intriguing to me im sure

that and the epi compound seem to be the best/safest options should you choose to go that route

dude get the bang for your buck since it's your first cycle. run SD!! :p


j/k


epi should do you well...i know you want to take on the smallest amount of fat, so a dry compound like epi would be good.

[LSU1]

dude get the bang for your buck since it's your first cycle. run SD!! :p


j/k


epi should do you well...i know you want to take on the smallest amount of fat, so a dry compound like epi would be good.

hahaha hell no. id never touch that ****. might as well run real gear

im getting blood work done in a few days to make sure all is well before i start...:)

done hijacking your journal, lol

[SwagMorris]

I want some roids. Squat rack curls just don't raise the test like they used to.:(

[IRONMANN1]

I want some roids. Squat rack curls just don't raise the test like they used to.:(

Dan you know you can talk to me about anything. I know you've been depressed lately. I'm going to bed now, but post your feelings. I'll read it first thing in the morning.

I'm here for you buddy.

[SwagMorris]

Dan you know you can talk to me about anything. I know you've been depressed lately. I'm going to bed now, but post your feelings. I'll read it first thing in the morning.

I'm here for you buddy.

Well I'm just so lonely right now. No one to talk to. No one to hold. No one to share my thoughts and ideas with. This is a crazy world we live in, and I just want somebody to talk to about it. Is that too much to ask? Sometimes when I'm going to bed at night, I think to myself "Raul", because that's what I like to call myself, "why did A judge ruled Monday in favor of a dry cleaner that was sued for $54 million over a missing pair of pants. The owners of Custom Cleaners did not violate the city's consumer protection law by failing to live up to Roy L. Pearson's expectations of the 'Satisfaction Guaranteed' sign once displayed in the store window, District of Columbia Superior Court Judge Judith Bartnoff ruled. 'A reasonable consumer would not interpret 'Satisfaction Guaranteed' to mean that a merchant is required to satisfy a customer's unreasonable demands' or to agree to demands that the merchant would have reasonable grounds for disputing, the judge wrote. Bartnoff ordered Pearson to pay the court costs of defendants Soo Chung, Jin Nam Chung and Ki Y. Chung. Pearson, an administrative law judge, originally sought $67 million from the Chungs, claiming they lost a pair of trousers from a blue and maroon suit, then tried to give him a pair a pair of charcoal gray pants that he said were not his. He arrived at the amount by adding up years of alleged law violations and almost $2 million in common law fraud claims. Bartnoff wrote, however, that Pearson failed to prove that the pants the dry cleaner tried to return were not the pants he had taken in for alterations. Pearson later dropped demands for damages related to the pants and focused his claims on signs in the shop, which have since been removed. The court costs amount to just over $1,000 for photocopying, filing and similar expenses, according to the Chungs' attorney. A motion to recover the Chungs' tens of thousands of dollars in attorney fees will be considered later. Chris Manning, the Chungs' attorney, praised the ruling, which followed a two-day trial earlier this month. 'Judge Bartnoff has spoken loudly in suggesting that, while consumers should be protected, abusive lawsuits like this will not be tolerated,' Manning said in a statement. 'Judge Bartnoff has chosen common sense and reasonableness over irrationality and unbridled venom.' Pearson did not immediately respond to a call and an e-mail seeking comment."

So then I go to sleep in the fetal position, naked... with the window open... waiting for an answer.

[IRONMANN1]

lollers

[littlechick]

morning babe..almost ready to post those after pics????

got some competition I fear :)

have a good one..

[IRONMANN1]

morning babe..almost ready to post those after pics????

got some competition I fear :)

have a good one..

Bout ready!!

Dieting back down till friday then refeeding for teh pics :p

Looking foward to seeing everyone's pics :D

[littlechick]

Bout ready!!

Dieting back down till friday then refeeding for teh pics :p

Looking foward to seeing everyone's pics :D

cool...I look forward to them :)

[IRONMANN1]

cool...I look forward to them :)



So everyone seems to be flexing of some sort...i might include some flexing pics or poses :p

I'll be nekkid of course :D

[littlechick]

So everyone seems to be flexing of some sort...i might include some flexing pics or poses :p

I'll be nekkid of course :D

don;t forget the post-it ;)

I plan on including a few.....special suit shots ;)

[IRONMANN1]

don;t forget the post-it ;)

I plan on including a few.....special suit shots ;)

pffffft gonna need a table cloth :D


You posing in a suit??? That's weird! Tie and all?? or bowtie might work well for you...:p

[littlechick]

pffffft gonna need a table cloth :D


You posing in a suit??? That's weird! Tie and all?? or bowtie might work well for you...:p

lol.....

yes, pink bowtie, won't that be hot?

[IRONMANN1]

lol.....

yes, pink bowtie, won't that be hot?

Yummy :D

[I_love_crows]

Nice workout IRON. Sorry to hear about your disappointment with teh supps. Hopefully it'll get better...

[littlechick]

Nice workout IRON. Sorry to hear about your disappointment with teh supps. Hopefully it'll get better...

whay happened with the supps?

[IRONMANN1]

Nice workout IRON. Sorry to hear about your disappointment with teh supps. Hopefully it'll get better...

Thanks bro, and thanks :D


whay happened with the supps?

11oxo ainit doin shhiiiiiiiiiiit :mad:

[littlechick]

Thanks bro, and thanks :D



11oxo ainit doin shhiiiiiiiiiiit :mad:

they normally don;t my freind ;)

[BluntD]

Maybe you should stop worrying about supps so much and just start lifting some heavy ass weight!




:D

[I_love_crows]

Maybe you should stop worrying about supps so much and just start lifting some heavy ass weight!




:D

Wow, strong putting everything into perspective. :D

[IRONMANN1]

they normally don;t my freind

"these" are supposed to ;)


Maybe you should stop worrying about supps so much and just start lifting some heavy ass weight!




:D

LOL!! I dont really worry about supps, and i do lift heavy ass weight :D (for lil me :D)


Wow, strong putting everything into perspective. :D

Dont egg that troublemaker on! :p

[IRONMANN1]

6/26/07--Abs/Cardio--60 Minutes

Hanging Leg Raises
Cable Crunches
Decline Partials
Oblique raises

Cardio
30 MEAN MOTHERPFHUCKIN MINUTES OF ASSKICKING HIIT/MI CARDIO ON TREADMILL. HOLY **** I FCUKIN WENT NUTS.

Burned 523 Calories


15 Solid minutes of 10.0/6.0 HIIT. WOWSERRRRRRRRRRRR

Damn i feel good, time hit teh pool fer teh tannnnn0rrrr :D

[LSU1]

ya you need a tan ya white bastard

:p

[IRONMANN1]

ya you need a tan ya white bastard

:p

hehe...it's gettin better!! Now that im gettin paid for not having to work (severance) i gets teh pool time :D :D :D


Dude i got this cardio/diet thing DOWN! And might i say....it feels so good.


I'm going to be to your leaness before long homes....damn i cant wait :p

[LSU1]

nice

got hiit sprints tonight....:eek:

[kennny d]

I think I'm gonna start doin some cardio to finish my cut, what kind do you reccomend on a cut? HIT or low intensity/long duration type?

[IRONMANN1]

nice

got hiit sprints tonight....:eek:

Fo realz?!?!

Dude, they are by fat the best fuggin cardio for bb'ing there is...besides walking on an incline...but that's a different ballgame


U doin it on a treadmill or outside/track???


I used to do it on a track, sprint straights, jog turns....so fuggin nasty...will shred the absolute **** out of you.

Cardio is all about intensity...i stand behind HIIT. 100%.

[IRONMANN1]

I think I'm gonna start doin some cardio to finish my cut, what kind do you reccomend on a cut? HIT or low intensity/long duration type?

HIIT/LI combo kicks ass.


Do 5 minutes HIIT; 5 Minutes LI on incline; 5 Minutes HIIT; 5 Minutes LI on incline; 5 Minutes HIIT; 5 Minutes LI on incline.


soooooooooooooooooooooooooooooooo good.

[The Real Deal]

HIIT on stairmaster = game over.

[LSU1]

Fo realz?!?!

Dude, they are by fat the best fuggin cardio for bb'ing there is...besides walking on an incline...but that's a different ballgame


U doin it on a treadmill or outside/track???


I used to do it on a track, sprint straights, jog turns....so fuggin nasty...will shred the absolute **** out of you.

Cardio is all about intensity...i stand behind HIIT. 100%.

i agree.

ill be doing it on the road in front of our house. its a private road so no traffic really

sprint....walk till i can breath right again, sprint again. probably for 10 minutes for my first run.

ill be doing it on off days. for me, LI cardio sucks and never really did ****

[kennny d]

sounds good,

[IRONMANN1]

HIIT on stairmaster = game over.

LOLLERS i've heard about that :eek:

I'm too afraid of trying it lol! If i fall off that thing it's death :p


i agree.

ill be doing it on the road in front of our house. its a private road so no traffic really

sprint....walk till i can breath right again, sprint again. probably for 10 minutes for my first run.

ill be doing it on off days. for me, LI cardio sucks and never really did ****

OH SNAP....dude you're gonna PUUUUUKE :D

Dare you to do it up a hill....my roomate and i do it up a steep incline hill behind our apts.....i've nearly puked multipe times :D

[The Real Deal]

haha just hold onto the handle bars if you think you're gonna collapse. Its great but it depletes your legs so much...killer of leg days.

[IRONMANN1]

haha just hold onto the handle bars if you think you're gonna collapse. Its great but it depletes your legs so much...killer of leg days.

Hear it kills the calves too...in a really good way.


I've seen peoples calves who say they got all their size from the stair master....and they're calves are teh hyoooge.

[The Real Deal]

Hear it kills the calves too...in a really good way.


I've seen peoples calves who say they got all their size from the stair master....and they're calves are teh hyoooge.

I dont feel it much in the calves...maybe I'm doing them wrong. I've seen ppl step sideways on it...probably to hit more calf even tho it seems so awkward.

[LSU1]

Hear it kills the calves too...in a really good way.

i heard it kills the calves too.....in a really bad way

[IRONMANN1]

i heard it kills the calves too.....in a really bad way

i heard it kills the calves too....in a really goodbad way

[NameoftheDay]

haha just hold onto the handle bars if you think you're gonna collapse. Its great but it depletes your legs so much...killer of leg days.

Yeah, I remember slippy talking about how the excercise bike is a bad choice for HIIT because it's too glycogen depleting. Once the resistance gets too high it's like doing a series of heavy leg presses. Basically, your legs give out before you tax your anaerobic system enough.

[SwagMorris]

I can totally see this being you one day...

http://www.youtube.com/watch?v=EH6AYVn2yw4

[IRONMANN1]

I can totally see this being you one day...

http://www.youtube.com/watch?v=EH6AYVn2yw4

lollers..


that cop totally pwned them :D

[G_Train]

no time to talk, i'm busy.

[IRONMANN1]

no time to talk, i'm busy.

:rolleyes:


Dude, where's your boyfriend? (yes EoR)

[G_Train]

:rolleyes:


Dude, where's your boyfriend? (yes EoR)
i **** you not, he's playing that stupid online RPG game ... go look in the thread in the misc about it. He's a ****ing homo i dumped him over it.

[littlechick]

did I miss some pics...??????????????????

and yes, where is Eor..I never see him around anymore :(

[IRONMANN1]

i **** you not, he's playing that stupid online RPG game ... go look in the thread in the misc about it. He's a ****ing homo i dumped him over it.

LOL

wtf!?!

EoR's one strange cat :p

[G_Train]

LOL

wtf!?!

EoR's one strange cat :p
*gives IM blue steel look*

[IRONMANN1]

did I miss some pics...??????????????????

and yes, where is Eor..I never see him around anymore :(


hahaha...nope...i was actually going to snap some last night, but figured i need to hold off till sunday.

Whatcha up to today LC?

[IRONMANN1]

*gives IM blue steel look*

lol


check user cp for insider info on your future children with eor

:D

[ThickAsABrick]

I've got your PWO pitcher of Grape Kool-Aid, buddy.
Dig in.

:D

[littlechick]

hahaha...nope...i was actually going to snap some last night, but figured i need to hold off till sunday.

Whatcha up to today LC?

ah..wait til the last minute?/ I am taking mine tomorrow..i won;t have time on the weekend...

I am off to the gym in an hour..cardio and routine, and I get my suit tonight....

4 days to go :eek:

[ThickAsABrick]

G_Train's sig

gods of war arise

listened to it on the way in this morning \m/

[IRONMANN1]

I've got your PWO pitcher of Grape Kool-Aid, buddy.
Dig in.

:D

LOL :D



ah..wait til the last minute?/ I am taking mine tomorrow..i won;t have time on the weekend...

I am off to the gym in an hour..cardio and routine, and I get my suit tonight....

4 days to go :eek:

Awesomeness....so what type of cardio you doin??