Smallguyjoe's cut to be even SMALLER!!!

[smallguyjoe]

weight = 167.4 lbs

I figured out a new way to eat oatmeal that is going to be my cheatmeal for Saturdays and Sundays!!! It's SOOOOOOOOOO GOOOOOOOOOOOD!!!

1/2 cup oats w/ a Fuji apple all cut up / cooked in 1% milk / and a t. of maple syrup... oh and cinnamon! Yo, this is amazing! And, really it's not a cheat meal... it's only 340 Calories.

Today I ate my oatmeal like this instead of w/ blueberries and brown sugar cooked in water, so it's about 150 Cals extra, but I'm not gonna drink Gatorade today and only take 1 scoop of whey, so it more than evens out.
Yesterday instead of eating cottage cheese I ate this, and it brought my daily Cals from 2160 to 2400, which is still under maintenance... not bad for a little carb up meal .

Originally Posted by achtungbaby

Sounds like things are going really well Joe...Kepp it up! You're cutting is going way better than mine....I am making no progress at all but I am still working at it.

How is the little boy? Hope the adjustment to parenthood wasn't too difficult for you and Sarah.

Hey George, thanks!

Dude, I don't wanna hear that you're not making progress ! Come on, buddy . Count those Calories and get that diet in check so it's healthy and 500 (or close to) under your maintenance and STICK to it. Don't miss a workout, bro. You CAN DO IT!!!!

Isaac is doin great, but Sarah is feeling awful . I think it's a mix of sleep deprivation and not eating well enough. Ya mix those two together and BAM! ya get sick. Hopefully she can get some rest today and get in some good Calories to nourish her working body.

[LongnHard]

Originally Posted by smallguyjoe

Isaac is doin great, but Sarah is feeling awful . I think it's a mix of sleep deprivation and not eating well enough. Ya mix those two together and BAM! ya get sick. Hopefully she can get some rest today and get in some good Calories to nourish her working body.

It's hard in the beginning, but she will feeling more like herself soon. I know you are doing all that you can to help her cause you're a good guy Joe! Glad to here the little guy is doing good. Take care buddy!

[sarahalyse]

Originally Posted by smallguyjoe

Thanks, Sarah! You bet right I am so busy with school too right now... I'm doin really bad in Anatomy and Statistics. I think I'm ready for my Anatomy practical tomorrow - it's on the muscles .

Sarah's doin really well . She's sooooooooooo happy!

oh my i wasn't a fan of statistics at all! i hope you did great on your practical! I bet your Sarah is GLOWING!

edit...ohh just saw she wasn't feeling tip top. hopefully she can catch up on some sleep here and there. i know you must be a happy helperton around the casa.

congrats again man!

[smallguyjoe]

Originally Posted by LongnHard

It's hard in the beginning, but she will feeling more like herself soon. I know you are doing all that you can to help her cause you're a good guy Joe! Glad to here the little guy is doing good. Take care buddy!

Yeah, we're finding that it is, but it is fun too

Sarah's already feeling better... I helped get some good stuff in her, and she also rested all day, so last night and today she's doin much better.

Thanks, Jon!

Originally Posted by sarahalyse

oh my i wasn't a fan of statistics at all! i hope you did great on your practical! I bet your Sarah is GLOWING!

edit...ohh just saw she wasn't feeling tip top. hopefully she can catch up on some sleep here and there. i know you must be a happy helperton around the casa.

congrats again man!

Hey Sarah! Good to hear from ya

Sarah is feelin better, and trust me she's glowin! So am I !

I did do well on that practical... I got a 96%! It's the lecture test comin up on Friday that I'm worried about now, and then Statistics on Monday.

I think I'd be doin much better if I had a better teacher... oh well...

Thanks again, bud

[smallguyjoe]

Weight = 167.8 lbs

I ate some cheat meals yesterday - chicken pot pie, pasta and chicken, and two sweet oatmeals!!! 1 with the apple and then later I did the same thing but with blueberries and strawberries ... oh I also ate these peanut butter cookie/craker pack ... it's cool my Calories were still under maintenance!

Workout...

3 min on bike / warm up

BARBELL CURL / ABS
BAR X 8 / 15 KNEE UPS
95 X 4 / 15 KNEE UPS
85 X 4 / 12 KNEE UPS
75 X 6 / 20 BALL CRUNCHES
65 X 8 / 20 BALL CRUNCHES
65 X 7 / 10 BALL CRUNCHES

INCLINE CURL (BOTH ARMS SAME TIME)
35 X 4
30 X 4
30 X 4

EZ BAR CLOSE GRIP SPIDER CURL
50 X 5
50 X 5

HAMMER CURL (BOTH ARMS SAME TIME)
30 X 7
35 X 3

*My biceps were so pumped I couldn't do the cable curls! I did my back exercises 1st and then finished w/ the cable dropset curl...

PULL DOWNS
100 X 8
130 X 8
140 X 6

H.S. ROWS
180 X 8 (HIGH GRIP)
200 X 5 (WIDE)
200 X 6 (CLOSE)

CABLE DROPSET CURL
55 / 40 / 30 X 12 / 5 / 5 (RIGHT AND LEFT ARMS EACH)

--> Drank my PWO shake...

10 min of 15 sprints on Crosstrack / Eliptical thingie

^^^This is the cardio I'm gonna be doin mostly from now on... HIIT ... I need to get my cardio endurance better... and I need to burn a lot of calories to get RIPPED !!!

[smallguyjoe]

Weight = 167.4 lbs

3 min on bike warm up

CROSS BODY TRI EXT / SMITH MACHINE CALVES
15 X 8 / 225 X 8
25 X 6 / 225 X 9

LYING KICKBACKS / SMITH CALVES
15 X 8 / 315 X 6
20 X 8 / 315 X 5
25 X 6 / 315 X 5
225 X 8

REVERSE GRIP SKULL CRUSHERS
55 X 8
55 X 6
55 X 5

OVERHEAD DB TRI EXT
90 X 6
90 X 5

CLOSE GRIP BENCH
185 X 6
205 X 3
205 X 3

INCLINE
135 X 8
185 X 5
185 X 5

STANDING OVERHEAD BEHIND THE NECK PRESS
85 X 8
95 X 5
95 X 5

PUSHDOWN DROPSET
140 / 100 / 80 X 6 / 6 / 5


10 min on Cross Ramp... slow/moderate 45 sec + 15 sec sprint... then cooldown til heart rate is below 130 bpm


NOTES:

Ttran from this site hooked me up with some info on his arm routine via PM. So, I am going to try and incorporate some of his tactics into my routine. Today, for example, I tried these cross body extensions and lying kickbacks. I really really liked the lying kickbacks! So much that I saw some chick doing standing kickbacks and shared with her how much greater the feeling is in th triceps if done lying down ... I felt like my personal training days were already beginning . Anyway, the form with these lying kickbacks is crucial... you lay down on your stomach and then lift the elbows up as high as ya can like doin a bent over row - kinda like pinchin your shoulder blades together... then ya do the kickback and hold the concentric contraction for 2 seconds... really good stuff! Ya gotta go lighter though... at least I did. When I do standing kickbacks I'll work with 35's, but for these I only went up to 25's ! The other exercise I didn't like so much... I felt it mostly in my shoulders... probably doin em wrong. I'll try one more time and see.

My bro-in-law suggested reverse grip skull crushers ages ago, but I just now decided that I'd really try them. They are tough, but I think they help isolate the long head... I felt it in the long head at least. My long head sucks so I am going to beat the piss out of them each workout .

Ttran also informed me that he trains his arms 2x a week high volume... 4-6 exercises 3-4 sets each and 10-12 reps.

I am going to keep my Bicep and Triceps days as they are, but on Back and Chest days I am going to start by adding 3 more sets of arms to each of those, so 3 Bicep exercises on Back day and 3 Tricep exercises on Chest day. We'll see how that goes for starters.

[smallguyjoe]

Mon: biceps and triceps = 12 sets each muscle

Tues: legs and calves = 15 sets for legs / 9 sets for calves

Wed: shoulders and abs = 15 sets and 9 sets abs

Thurs: biceps and triceps = 12 sets each muscle

Fri: back/deadlifts and traps = 15 sets back and 8 sets traps

Sat: chest / calves / abs = 12 sets chest / 9 sets calves / 8 sets abs


^^^ I may try this next week...

[smallguyjoe]

Originally Posted by smallguyjoe

My new diet is pretty much this:

*Timing can vary depending on schedule of day - i.e. school and work

8am - 6 egg whites, 1 table spoon olive oil, 1/2 cup oats, 2 table spoons of blueberries, 2 teaspoons of brown sugar

10am - 1 slice of wheat bread, 2 tablespoons of Crazy Richards peanut butter

12pm - 2 scoops of Xtend, a banana

12:15pm workout til 1pm

1pm - 2 scoops whey, 1 teaspoon creatine, 2 scoops Xtend, 8oz Gatorade

2:30pm - 3oz chicken cooked in .5 teaspoon Canola oil, 1 slice wheat bread, an orange

4:30-5pm - 3oz chicken cooked in .5 teaspoon of Canola oil, 1 slice wheat bread, 10 walnuts

7pm - 6 egg whites, 1 cup broccoli cooked in 1 teaspoon of Canola oil, 1 slice wheat toast

9pm - serving of 2% cottage cheese, 1 cup vanilla Silk soy milk


Total Calories = 2160

Roughly 36% protein / 35.5% carbs / 28.5% fat

195g protein / 190g carbs / 69g fat

EDIT: I just wanna say that my results the past 2 weeks on the above diet were awesome! I just wanna give a higher carb cutting diet a try for like 2 weeks to compare, b/c of what I've been learning in my classes and so forth...

I know I just updated my diet, but I'm changing it again! I've been learning things in my Nutrition and EXS classes, and also have seen similar diets from people on here who are ANIMALS! I'm gonna see how well I cut and all on a higher carb / lower protein diet...


8am - 6 egg whites, 1 table spoon olive oil, 1/2 cup oats, 2 table spoons of blueberries, 1 teaspoon of brown sugar, .75 cup skim milk

10am - 1 slice of wheat bread, 2 tablespoons of Crazy Richards peanut butter

12pm - 2 scoops of Xtend, a banana

12:15pm workout til 1pm

1pm - 1.5 scoops whey, 1 teaspoon creatine, 2 scoops Xtend, 8oz Gatorade

1:30-1:45pm 1/2 cup oats w/ .75 cup skim milk, an apple, 1 t. maple syrup, and an orange (not in the oatmeal)

4:15pm - 3oz chicken cooked in .5 teaspoon of Canola oil, 1 slice wheat bread, 10 walnuts

7pm - 6 egg whites, 1 cup broccoli cooked in 1 teaspoon of Canola oil, 1 slice wheat toast

9pm - serving of 2% cottage cheese, 1 cup vanilla Silk soy milk


Total Calories = 2160 (same as before!)

Roughly 32% protein / 43% carbs / 25% fat

172g protein / 235g carbs / 64g fat


YEAH BOYYYIIIEEEEE!!!!!

[smallguyjoe]

Weight = 166.2 lbs

Geez! This has been awesome! I lower the Calories just a bit and BLAMMO the fat starts comin off faster than it has throughout the whole cut!

I think I'm at 11% bf now... my waist is a 33-33.5 where I wear my pants and a 32.5 around my belly button. So, I lost a .5 inch over the past 2 weeks .

I hope the high carb cutting wr=orks just as well, b/c the meals will be more enjoyable - not that my previous diet's weren't, but ...

I'll give the new diet at least a week and a half to see. If I don't lose 1 lb or if my weight goes up and stays up I'll switch back.

I'm happy though... I can see that my body's gettin leaner, and I was able to wear these jeans yesterday that 2 weeks ago wouldn't fit!

[sarahalyse]

Originally Posted by smallguyjoe

I think I'd be doin much better if I had a better teacher... oh well...

AMEN! I had some really bad profs in college...

[smallguyjoe]

Originally Posted by sarahalyse

AMEN! I had some really bad profs in college...

Yeah, it sure does suck

[smallguyjoe]

Weight (again b/c I'm so happy) = 166.2 lbs


3 min on bike warm up

SQUATS / DB SHRUGS
BAR X 8 / 70 X 9
135 X 8 / 90 X 8
185 X 8 / 105 X 8
225 X 5 / 110 X 8
245 X 2 / 110 X 6

SLDL / BEHIND BAR SHRUGS
135 X 8 / 185 X 8
185 X 7 / 185 X 6
185 X 6 / 185 X 6

LUNGES (REPS ARE FOR EACH SIDE)
40 X 5
40 X 5
40 X 4

LEG CURL / LEG EXT
90 X 8 / 110 X 8
100 X 8 / 120 X 8
110 X 5 / 130 X 5

Drank my drink...

10 min of HIIT on Cross Ramp then 3 min cool down

[smallguyjoe]

Weight = 166.0 Lbs

3 Min Warm Up On Bike

Pull Ups
12
9
6
6

Bent Rows
135 X 8
185 X 8
225 X 4
185 X 5

H.s. Pulldowns
160 X 8
180 X 7
180 X 6

Close Grip H.s. Rows
200 X 8
220 X 6
220 X 7

Cross Body Hammer Curl
40 X 7
40 X 5
40 X 4

Ez Curl
85 X 5
85 X 3
70 X 5

Seated Barbell Curl
45 X 8
45 X 6
45 X 6

10 Min Hiit On Cross Ramp

[smallguyjoe]

weight = 165.8 lbs (the fat's just melting off! and with high carbs!!!)

3 MIN BIKE WARM UP

FLAT BENCH / KNEE UPS
BAR X 10
135 X 8 / 20
185 X 8 / 12
225 X 7 / 15
225 X 5 / 12

INCLINE BENCH / ABS
185 X 6 / 15 LEG RAISES
185 X 5 / 8 " "
185 X 5 / 30 BALL CRUNCHES

STANDING OVERHEAD PRESS
115 X 6
115 X 4
115 X 4

DIPS
+70 X 7
+70 X 6
+70 X 4

OVERHEAD ROPE EXT
120 X 8
120 X 8
120 X 7

PRESSDOWN
130 X 7
130 X 4
130 X 4

REVERSE DECLINE SKULL CRUSHERS
45 X 5
45 X 5

LYING KICKBACKS
25 X 6 (not full extension though... my tri's were shot!)

10 min HIIT / + 3 min cool down

[smallguyjoe]

Weight = 165.6 lbs

^^^Quick note about this... I don't know how long this consistant -.2 lbs per day is gonna last, but it is awesome!!!! I actually had Maggie Moo's ice cream last night and still lost .2 lbs over night! I also want to say that the higher carbs is incredible... I can't remember the last time I had such great energy and mood levels! I guess bein anew dad helps out with mood, and the fact that my progress is goin so well too . Anyway, this is the 1st time in the past 2 years of training where I feel like my diet is nailed down solid. I honestlt don't even feel like I'm "cutting" anymore b/c my enrgy and mood is so good... heck I feel better than I did when in such a high Calorie surplus!!! The only thing that reminds me I'm cutting is when I am tempted to eat something other than my diet plan, but even then 1-2 cheats per week have showed no set backs over the past 2-3 weeks!

I just wanted to mention all this for those of you who are trying to cut... you may want to actually try higher carbs instead of the "low/no carb" diet. It may be that I am not "carb sensitive" as I have heard others talk about before.

Last, I also want to mention that I am using less suppliments too now and having the quickest fat loss I've ever had. And, maybe it's just my body, but it seems that higher fat effects my fat loss in a negative way. I've seen several people cutting with high fat/low carbs... many of them are competitive body builders and cut up awesome, but for me it seems once I dropped the fat and increased the carbs everything improved - strength, endurance, mood, and FAT LOSS <--- which is my overall priority right now. And another thing I find interesting... almost every time I've cut I've tried fat burners, and my current results have been better with out any fat burner... another thing to think about before spending $ on a fat burner

Suppliments I've stopped taking over the past few months and have had great results...

Multi-vitamin
Carbo Gain
Sesamin
CLA
Fish Oil pills

Suppliments I think are beneficial...

Creatine
Whey
BCAA's

I now believe Creatine is useful after taking my Anatomy, Nutrition, and EXS classes, b/c ATP is what is used in muscle contraction - especially in an anaerobic situation (ex. lifting). ATP is made with Creatine Phosphate, so if you have more Creatine to make ATP your sets/reps will benefit. My one teacher told us that from the diet and natural production in the body of creatine the muscles are only 2/3's full of creatine. If you suppliment with creatine the muscles will be 100% full .

Whey is convenient for post workout, and BCAA's, as I've written about before, have been found to increase protein synthesis if taken pre and post workouts, so...

Today's workout:

3 min warm up on bike

DEADLIFTS / STANDING CALVES MACHINE
135 X 8
225 X 8 / #8 X 10
275 X 4 / #10 X 10
275 X 4 / #12 X 8

*Strength on deads was up this week

BARBELL SHRUGS / SIDE LATERALS
225 X 8 / 20 X 8
245 X 8 / 30 X 7
245 X 8 / 30 X 7

DB SHRUGS / REAR LATERALS
105 X 10 / 35 X 7
110 X 8 / 35 X 6
110 X 7 / 30 X 8


LUNGES / UPRIGHT ROWS
40 X 5 EACH SIDE / 70 X 7
40 X 5 " " / 70 X 6
40 X 5 " " / 70 X 5

LEG EXT DROPSET
130 / 100 / 80 = 7 / 5 / 5

^^^This hurt!!!

10 min HIIT / 3 min cool down

[kingor]

cool stuff joe glad to see your losing body fat fast! hows everything else going for ya, hows the son?

[smallguyjoe]

Originally Posted by kingor

cool stuff joe glad to see your losing body fat fast! hows everything else going for ya, hows the son?

Thanks, Pete... I'm glad too!

Everything's alright with me... my classes... well, my Anatomy and Statistics are goin pretty rough. The past 3 weeks I've been busy tryin to study for these 3 tests (BIO practical and then lecture, and MAT test on Monday). I also got another BIO practical in a week or so... it's gonna suck! I took my BIO lecture test on Fri and I'll find out how I did on Monday... it was hard... the teacher is not easy . I'm spending this weekend learning my Statistics b/c I don't learn a single thing from my teacher in class ... I don't know what it is, but I just can't learn from him, and I have failed the last 2 tests . I need to do well on this one, so I'm bustin the butt to learn the stuff...

Isaac is doin great... he's gaining weight well, and he's so fun to hold, look at, take care of, and hug and kiss ... He's AWESOME!

[kingor]

haha sounds great about the little man! Ah ya college sucks im so backed up with projects and stuff due it sucks big time. Its hard to find the energy and time to get to the gym as much as i want to these days. But hey about another 4 more weeks and then im done until next semester. im focusing on gaining weight at the momment. Another thing that sucks about school is the freakn group projects! i swear no one does anything in my groups and we have presentations and papers due like next week and nothing has gotten done. Hell if im doing it all myself..

[smallguyjoe]

Originally Posted by kingor

haha sounds great about the little man! Ah ya college sucks im so backed up with projects and stuff due it sucks big time. Its hard to find the energy and time to get to the gym as much as i want to these days. But hey about another 4 more weeks and then im done until next semester. im focusing on gaining weight at the momment. Another thing that sucks about school is the freakn group projects! i swear no one does anything in my groups and we have presentations and papers due like next week and nothing has gotten done. Hell if im doing it all myself..

oh man... group projects are SOOOOOO ANNOYING!!!! I had a class last semester that was basically all group projects. They're the worst when ya work full time and are married... I don't really have the time to get together with a bunch of people in my class to work on a stupid project

Yeah, summer break's gonna be nice

[smallguyjoe]

Weight = 166.0 lbs

I pretty much ate my exact diet yesterday, except I ate Kashi Go Lean w/ skim milk instead of cottage cheese and soy milk at night. Also, my breakfast was out and I ate a meal that people had made for Sarah and I from our church... both meals were equivalent to what I would have made myself (almost)... I think the exceptions were sodium and cooking oils, but I think the sodium is to blame for the .4 lb increase... either way I aint sweatin nothin . Today will have an "off" meal too b/c we're goin over to a friends house and all... Sarah's makin a peanutbutter pie that I will most likely try .

Tomorrow I'm gonna try that new split too! Should be cool

[smallguyjoe]

Mon: biceps and triceps = 12 sets each muscle
*2 exercises for back / 2 exercises for chest

Tues: legs and calves = 15 sets for legs / 9 sets for calves

Wed: shoulders and abs = 15 sets and 9 sets abs
*and traps

Thurs: biceps and triceps = 12 sets each muscle

Fri: back/deadlifts and traps = 15 sets back
*Not traps, but some leg exercises instead

Sat: chest / calves / abs = 12 sets chest / 9 sets calves / 8 sets abs
*Do the 8 sets for traps here instead of Friday

[smallguyjoe]

Weight = 167.2 lbs

3 min warm up on bike

BARBELL CURL / CLOSE GRIP BENCH
BAR X 8 / BAR X 10
95 X 3 / 185 X 7
95/85 X 1/2 / 185 X 4
75 X 4 / 185 X 4

INCLINE CURL / LYING KICKBACKS
35 X 6 / 17.5 X 8
35 X 4 / 17.5 X 8
30 X 5 / 20 X 6

DB OVERHEAD TRI / HAMMER CURL
90 X 7 / 30 X 8
90 X 6 / 30 X 6
90 X 6 / 30 X 5

CABLE CURL / REVERSE TRI CABLE (BOTH SINGLE ARM)
60 X 8 / 60 X 6
60 X 6 / 50 X 8
60 X 5 / 50 X 8

UNDERHAND BENTOVER ROWS / FLAT BENCH
135 X 10 / 135 X 10
185 X 6 / 185 X 8
185 X 6 / 185 X 6

PULLDOWNS / MACHINE PRESS
130 X 8 / 130 X 8
130 X 6 / 150 X 6
130 X 5 / 150 X 6

DONE, AND BEAT


No cardio today, and won't be doin cardio on the day that I do this workout! Hahaha I think the workout alone is enough. I'm gonna try and make Tues, Wed, Thurs, Sat my cardio days... we'll see... it's all about time.

Hopefully by tomorrow or Wed my weight will be back down in the 165's or lower ... I had a few "cheat" meals yesterday, but I think my Calories were still under maintenance and I'm just holding water from sodium...

[ttran]

very disciplined routine and diet you got there joe. GL and keep us updated bro.

[smallguyjoe]

Originally Posted by ttran

very disciplined routine and diet you got there joe. GL and keep us updated bro.

Oh snap! Thanks, man!

Dude, I'm tryin to look like you, bro ! Hopefully in time I will

I'm definitely gettin leaner, but then I'll just have to work on those arms. Well, I'm workin hard on em now too... this week I'm gonna be tryin your approach 2x per week (high volume). Curious to see how it goes

[smallguyjoe]

Weight = 166.2 lbs

3 min warm on bike

SQUATS / SMITH CALVES
BAR X 8
135 X 8 / 225 X 8
185 X 8 / 315 X 8
225 X 7 / 315 X 7
245 X 3 / 315 X 6

SLDL / SMITH CALVES
135 X 8 / 225 X 8
185 X 8 / 225 X 8
195 X 8 / 225 X 15

DB LUNGES (REPS EACH SIDE)
40 X 5
40 X 5
45 X 5

LEG CURL / LEG EXT
100 X 8 / 120 X 8
100 X 8 / 120 X 8
110 X 6 / 130 X 6

STANDING CALVES MACHINE
#12 X 9
#12 X 9
#13 X 6

10 min HIIT / 3 min cool down


*My legs hurt

[smallguyjoe]

I had to do this vitamin analysis for my nutrition class, and I found that my intake of B6 is 3220% of my daily intake! In my text book it says that an intake not even that high for over 2 months has been proven to cause irreversible nerve degeneration ... ABSOLUTELY NO MORE XTEND for me. My last serving will be tomorrow b/c I already made up my post workout shake... I won't be taking my pre workout Xtend though.

I'll probably look into a new BCAA product to take b/c I do think that BCAA supplimentation is good...

I really hope I haven't caused any serious damage within my body... I had no idea

I also bought almond butter to replace my peanut butter... it has Vitamin E (antioxidant). I need more Vitamin E.

I heard before that Xtend has 30 Cals in it... then I heard it has none... we'll see if my weight drops or anything from eliminating it from my diet. If I need more Cals I'll probably add that half scoop of whey back in... I'm already considering it now. I dunno...

*EDIT* I just ordered Beverly BCAA's + Glutamine... I guess I'll get it soon. It's more expensive, so I'll be taking 1 scoop pre workout, and probably none post workout

[smallguyjoe]

Weight = 166.6 lbs

I have no idea why my weight went up... we'll see how the rest of the week plays out...

I had to run 1.5 mile today in my class... I tried my hardest, and all for nothing ... my teacher didn't even time us!!!!! . Anyway, I felt like I was gonna die... serious... I hate that type of cardio... my lungs hurt, my lips hurt, I feel like I can taste blood, I choke, my spit gets all thick... uuuugghhhh... it SUCKS!

Here's the workout I attempted after running 1.5 mile:

STANDING FRONT PRESS / BALL CRUNCHES
BAR X 8 / 20
65 X 8 / +25 LBS X 15
115 X 8 / +25 LBS X 14
135 X 4 / +25 LBS X 14
135 X 3 / +25 LBS X 12

STANDING BACK PRESS
95 X 6, 5, 5

SIDE LATERALS / DB SHRUGS
25 X 10 / 90 X 10
30 X 8 / 110 X 8
30 X 7 / 110 X 8

REAR LATERALS
30 X 8, 8, 8

UPRIGHT ROWS
70 X 7, 6, 6



NOTE ON XTEND:

I realized that I had put the servings in wrong... I put in 4 servings, but I only take 2 servings. My intake is still too high even without any Xtend, so I will still not be using Xtend anymore. Until I get my Beverly BCAA's and maybe off and on to finish my containers I may use 1 scoop (half a serving before workouts).

P.S. Almond butter freakin RULES !!! I LOVED my sandwich w/ almond butter today... great stuff

[achtungbaby]

funny, I respond physically to running just like you do...the taste, the pain, etc....I HATE that feeling. At least with cardio on a machine I don't feel like I am going to die, I am just bored senseless

How's the little one?

[smallguyjoe]

Originally Posted by achtungbaby

funny, I respond physically to running just like you do...the taste, the pain, etc....I HATE that feeling. At least with cardio on a machine I don't feel like I am going to die, I am just bored senseless

How's the little one?

Hahaha that's funny

Dude, try HIIT on an eliptical or a Cross Ramp if ya have one at your gym! It's awesome! Well, sort of awesome... hahaha compared to running on a tredmill it's awesome . I've decided that HIIT for even just 10 min (like I do) is better than walking for 40 min... at least for me.

Isaac is incredible ! This morning I was late to work b/c Sarah had put this super cute outfit on him, and I didn't wanna let go of em !

We're just tryin to get him into a schedule of sleeping and eating so Sarah can get some decent sleep in the nights.

[smallguyjoe]

I was 164.4 lbs this morning! I guess I'm now ~10% . I really hope I'm not losing lean tissue... I've learned countless times that you can lose 1-2 lbs per week and not lose lean tissue, so I think I'm fine.

My Beverly Select Plus BCAAs just came to the office!!! SWEET ! I'll be takin this instead of one scoop Xtend. I hope it tastes good.

I'm pretty happy about my weight... I feel like when I look in the mirror I look 10-11% bf, so I really think I haven't lost muscle. At the end of this month I'm gonna have Sarah help me do a caliper test (7 or 9 site test). I wanna see what kind of # we come up with. My scale is useless... it said I was 15.6% bf this morning ... I was like 16.7% on it at 177 lbs... hmm so I lost 12 lbs and only 1% bf over 2.5 months of cutting????... nah, I don't think so .

Hahaha... it's not just me... my firend told me yesterday he bought an expensive body fat scale, and he's no more than 13% bf, and it told him he's 19% bf! Geez, those things SUCK! I feel bad that he pretty much wasted his $.

So, my shins and lower back are killing me from that run yesterday ... I may not be able to do deadlifts now tomorrow! What a BUST! Stupid 1.5 mile run!!!! I hope it feels good by tomorrow...

Headin to the gym soon here to do Arms again!