White Flood + Purple Wraath + Leviathan = NO MORE FATTY(log time)

[scoot557]

Originally Posted by pu12en12g

^^^^

Certified Mountain Man !!!

Today: The mountains

Tomorrow: The WORLD !!!111dione

I really need to do something about that...anyone know how expensive is waxing?

[scoot557]

So I tried an eggs + oats for breakfast pre-hockey. Felt good out there on the ice, so this is definitely going to become a staple.

Diet for today:

0510 - Multi/2 servings Egg beaters + 1/2 cup Oats. 210 cals @ 17/29/3

0610 - Leviathan

0630 - Ice Hockey Game (1 hour)

0930 - Tuna on 2 slices whole wheat + 2 fish oil pills. 355 cals @ 40.5/28/7.75

1100 - Leviathan

1230 - 6 slices Turkey on 2 slices whole wheat + 2 fish oil pills. 270 cals @ 24/28/5.5

1400 - Leviathan

1530 - Tuna + 2 TBSP Peanut Butter + 2 fish oil pills. 375 cals @ 39.5/6/21.75

1700 - Leviathan

1800 - 1 scoop WF

1815 - 1 Scoop SportPharma + 1/4 cup oats. 215 cals @ 29.5/15.5/3.5

1830 - 1 scoop WF + 2 Scoops PW (during-Workout)

1930 - 1 Scoop SportPharma + 1/4 cup oats. 215 cals @ 29.5/15.5/3.5

2130 - 4 tbsp peanut butter. 360 cals @ 14/12/32



Per day totals:		2000 cals @ 194/134/76.5
Macro Percentages:	47.96%/33.13%/18.91%

[scoot557]

Diet for today

0600 - Multi/Leviathan

0645 - 1 scoop WF

0700(pre-WO) - 1 Scoop SportPharma + 1/4 cup oats. 215 cals @ 29.5/15.5/3.5

0720(during-WO) - 1 scoop WF/2 scoops PW

0830(post-WO) - 1 Scoop SportPharma + 1/4 cup oats. 215 cals @ 29.5/15.5/3.5

0930 - Leviathan

1130 - Tuna on 2 slices whole wheat + 2 fish oil pills. 355 cals @	40.5/28/7.75

1430 - 3 slices Turkey on 2 slices whole wheat + 2 fish oil pills. 225 cals @	16/28/4.5

1730 - Tuna + 2 TBSP Peanut Butter + 2 fish oil pills. 375 cals @	39.5/6/21.75

1830 - Leviathan x 2(I forgot it at home today so I need to double up at 630PM)

2030 - 1 scoop Syntha6 protein + 2 TBSP Peanut Butter. 380 cals @ 29/21/22

2200 - 	2 tbsp peanut butter + 2 servings egg beaters.  240 cal @ 19/8/16



Per day totals:		2005 @ 203/122/79
Macro Percentages:	50.25%/30.20%/19.55%

Workout post coming as soon as its written up!

[scoot557]

Day 6 - 5/9/07

This day marks my 1 month anniversary being back in the gym after a 4 year hiatus. I am really pleased with where I am after 4 weeks. I couldn't do shoulders/legs yesterday due to a hockey playoff game. Unfortunately we lost, so I'm done with hockey on Tuesday nights.

I still have it Mon/Wed nights and Tues/Thurs mornings though - but that doesn't interfere with the gym.


Backs/Bis

Chinups
BW x 8
BW x 7
BW x 6

Overall managed to squeak out 3 more reps(last time was 8, 5, 5) so thats good. Any improvement is a step in the right direction. Probably a combination of losing weight/getting stronger.

Seated Rows
155 x 8
165 x 8
175 x 8

Pretty happy with the weight here, last set is 5 lbs higher than last week's last set, and the previous two sets were +45, and +15, respectively.

Preacher Curls
67.5 x 8
77.5 x 8
87.5 x 6

Muscle failure on the last set. Last week was only 57.5, 67.5, 72.7 so my attempts here were aggressive. I felt last week like I didn't do enough weight and this time around I know I had a good amount

Lat Pull Downs
85 x 8
95 x 8
105 x 8

Really concentrated on form here, only moved up 5 lbs on the last set from last week - but my form was better and I could feel it in my upper back.

Hammer Curls
35 x 5
35 x 5
35 x 5

No improvement in weight here, I feel like because this is after chinups/preachers that my bis are pretty gassed. Might need to add more carbs in the morning to get me through this.

Hypers SuperSet with DB Wrist Curls
45 x 8 x 3 (hypers)
60 x 8 x 3 (DB wrist curls)

I used a 45 lb DB instead of a plate this time for hypers - I could hold it closer to where my chest meets my neck so it provided harder resistance than last week and I could feel it in my lower back. The wrist curls weren't too bad, I see myself going up again next backs/bis workout.

WF/PW continues to give me a great boost and help me get through the workout. I know I've been losing weight - and I seem to lift harder in at least a couple exercises every time I step foot in the gym.

Leviathan is doing its job. I can see a difference in definition and vascularity so I know my BF% is dropping. I can't say enough good things about this stack. Week 2 is off to a great start.

Shoulders/Legs tomorrow afternoon
Chest/Tris Friday morning
Saturday off.

See you all then.

[pu12en12g]

Originally Posted by scoot557

I really need to do something about that...anyone know how expensive is waxing?

VERY...

I recommend the Nair Microwavable wax (NOT THE Nair lotion).

[jsweetness]

Originally Posted by pu12en12g

VERY...

I recommend the Nair Microwavable wax (NOT THE Nair lotion).

psh hair is for manly men.

[scoot557]

I'm thinking of snagging some L-Glutamine and throwing it in my Pre and Post WO shakes...anyones thought on this? I've heard nothing but good things about it and I think I'm not getting enough in my diet

[scoot557]

and then I read stuff that says its pointless...i'll stay off it for now.

[scoot557]

Today's workout log (Chest/Tris) coming soon. I forgot my notepad for shoulders/legs yesterday so I don't have the exact weights. It was pretty much identical to last shoulder/legs workout. It was pretty crappy as I was running around yesterday (I just bought a new bike. 2007 Triumph Daytona 675) so I only had ~600 calories through 5PM, when I'm normally at 1500 at that point. WF/PW helped at the gym, but I was drained.

[scoot557]

I wrote this on Friday but forgot to post it before I left for NH.


Friday - 5/11/2007

I'm going to New Hampshire all weekend so I won't be in the gym Sat or Sun (sat is normally an off day anyway) but I'll try to keep the beers toa minimum and my diet in as much check as I can. It's kinda hard when its Guys' weekend and i'm going to be on a boat drinking beer all day.

Here's my log for Friday

Chest/Tris

Flat Bench
135 x 8
200 x 5
200 x 6 * PR
200 x 5

I did an extra rep in the middle by accident. Oh well. Time to move up in weight. The hurt shoulder is starting to feel better, and I was less uncomfortable doing flat bench than I was last weekend.


Dips
BW + 30 x 8
BW + 30 x 8
BW + 30 x 8


Went up to 30 lb DBs, and felt pretty good. Probably going to try 35s next time.

Incline DBs

40's x 10
70's x 5
70's x 5
70's x 5

Moving up next week to 75's.

V-Grip Cable Pull Downs
95 x 12
140 x 8
150 x 8
160 x 7 * PR

160 is the max amount for the plates on this machine...When I can rattle off 160 x 8 x 3 sets, it'll probably be time to find a new tri exercise.

Decline DBs
40's x 10
65's x 8
65's x 8
65's x 8

Unfortunately I was running late today and the 70's were in use, so I bumped up the reps to 8, instead of 5 and used 65 lbs. I'll probably bump those to 75's next week and try 3 sets of 5.

DB Overheads
65 x 8
65 x 8
65 x 8


All and all a great workout. I am losing weight and getting stronger and I can't say enough good things about Leviathan, White Flood and Purple Wraath. I weighed myself Friday morning and I was 215.4 and had dropped 2+% BF. By my math, that would mean of the 6 lbs I lost, nearly all of it would've been fat. I feel like this weekend is going to set me back in the weight department what with all the extra calories, etc. but I am going to try and keep the excess bad food to a minimum. These weekends are only 2x/year so it's a temporary setback, then back to the strict regimen monday.

See you all on Monday!



PS - My new bike is sick. Here is a stock pic of it, I'm going to get some of me riding soon:

[scoot557]

good workout this morning but had to cut it short because I am running crazy late.... I'll post it up when I get into work.

[scoot557]

Warning: Hairy Progress pic.

I gained 1 lb back over the weekend so I weighed in mid-day yesterday at 216.4 - That may have been due to a mid-day weighin, as opposed to early morning/empty bladder which I normally do Monday mornings. I forgot this morning, so I'm just going to go with yesterdays weight. Here's a progress pic after lifting this morning. Also - I got burnt to sh*t this weekend on the boat saturday. I'm hurtin all over my upper body. Yo'ud think my 'winter coat' would protect me from UVs, but apparently not.





I'm starting to notice better definition near my upper abs and in my arms. My jeans are feeling looser, as well as a lot of my shirts. Meanwhile, the post above explains my BF%/weight loss and I gotta say it seems like the leviathan is doing its job. most of the weight I've lost has been fat, and I'm getting stronger - I definitely recommend this stack for those trying to cut, without losing muscle mass.


Today's workout to come.

[scoot557]

Chest/Tris - Monday, 5/14/07. Day whatever.

So I pretty much abused myself this weekend. No avoiding it, but its a minor setback, didn't really gain much weight - if any at all. I missed backs/bis yesterday, but I'll make sure to go hard wednesday morning and make up for it.

Flat Bench
135 x 8
205 x 5
205 x 5
205 x 12 * PR

Not really sure where that last set came from. My shoulder was feeling better and I decided to go until I thought I couldn't bang out anymore. new PR for weight and for reps. I feel like today is going to be a good day.

Dips
BW + 35 lb DB x 8
BW + 35 lb DB x 8 * PR
BW + 35 lb DB x 6

The last set I only ripped off 6 because the kid who put the DB between my ankles dropped it too early like 3 times and I was holding myself up on the bars for a minute before I started my set. I'm sure I could've done 8 on the last set if it weren't for the fumbles. I'll stay at this weight on Friday and make sure I get all 3 sets of 8.

Incline DBs
40s x 10
75's x 5
75's x 5 * PR
75's x 0...my left arm totally gave out on me on the last set. Yikes. Right arm felt fine, but the left arm is the one that I have been recovering from a shoulder injury from. It's weird - the first two sets were fine and then bam! No strength on the last set in the left arm.

V-Grip PD's
140 x 8
150 x 8
160 x 8 * PR

Machine is maxed out at 160. Will try 150x8, 160x8x2 on Friday. When I can do 160 x 8 x 3 sets, I think I will replace this with close-grip flatbench.

I did some cable crossovers instead of DBs to see how the shoulder felt - it was a pretty sharp pain so I decided that a.) i was already running late and b.) rest the shoulder. No point in further injuring myself. I'm klind of annoyed because I felt really good today(see Flat Bench PR!) and thought I was going to have a great workout. I'm going to rest up and hopefully the shoulder will feel better tomorrow afternoon when I go back. Up until that point - this was the best I felt in the gym since I started lifting. I feel like every time I go in the gym, its the best workout yet - so I have to say that these 3 products are doing their job.

See you all tomorrow!

[scoot557]

Diet today:

0600 - Multi/Leviathan x2

0645 - 1 scoop WF

0700(pre-WO) - 1 Scoop SportPharma + 1/4 cup oats. 215 cals @ 29.5/15.5/3.5

0720(during-WO) - 1 scoop WF/2 scoops PW

0830(post-WO) - 1 Scoop SportPharma 140 cals @ 27/2/2

1100 - Tuna on 2 slices whole wheat + 2 fish oil pills. 355 cals @	40.5/28/7.75

1230 - Leviathan

1400 - Tuna + 2 TBSP Peanut Butter + 2 fish oil pills. 375 cals @	39.5/6/21.75

1530 - Leviathan

1700 - Tuna on 2 slices whole wheat + 2 fish oil pills. 355 cals @	40.5/28/7.75

1900 - 1/2 cup oatmeal. 150 cals @ 	5/27/3

2100 - 	4 tbsp peanut butter.  360 cals @ 	14/12/32



Per day totals:		1950 @ 196/118.5/77.75
Macro Percentages:	49.97%/30.21%/19.82%

I ran out of oats this morning, hence none in my post-WO Shake. Blargh.

[scoot557]

diet today:

0530 - Multi/Oats.  180 cals @ 4/29/6

0630 - Leviathan x 2

0930 - Tuna on 2 slices whole wheat + 2 fish oil pills. 355 cals @	40.5/28/7.75

1100 - Leviathan

1230 - 2 TBSP Natty Peanut Butter on 2 slices whole wheat + 2 fish oil pills.  360 cals @ 	15/34/20

1400 - Leviathan

1530 - Tuna on 2 slices 2 TBSP  Natty Peanut Butter + 2 fish oil pills. 375 cals @	39.5/6/21.75

1800 - 1 scoop WF

1830 - 1 Scoop SportPharma + 1/4 cup oats. 215 cals @ 29.5/15.5/3.5

1845 - 1 scoop WF/2 scoops PW

2000 - 1 Scoop SportPharma + 1/4 cup oats. 215 cals @ 29.5/15.5/3.5

2130 - 1 scoop SportPharma + 2 TBSP Natty Peanut Butter.  320 cals @ 34/8/18

Per day totals:		2020 cals @ 192/136/80.5
Macro Percentages:	47.00%/33.29%/19.71%

[scoot557]

shoulders/legs later today. Knee is pretty much 100%. Can't wait to hit the legs hard.

[scoot557]

Getting lazy with my log here. I have my shoulder/legs workout from yesterday and my backs/bis workout from today. They'll be up whenever I get time at work. I've been *really* busy this whole week.

Good news is I'm still losing weight and getting stronger.

[hardbody1226]

Originally Posted by scoot557

Weight this morning: 221.6 at 610am.

I figure weekly weighins for the log will suffice.

you need more cardo at lest 45 to an hour
to burn more fat

[scoot557]

Originally Posted by hardbody1226

you need more cardo at lest 45 to an hour
to burn more fat

I generally play 4-5 1 hour hockey games during the week and that acts as my cardio. If I have some extra time I will do some HIIT on the bike but don't keep track of this in my lifting logs, as it is icing on the cake.

[scoot557]

5/15/07 - Shoulders/Legs - Riding solo, which means all supersets!

DB Military Press w/Standing Calf Raises
50's x 8
300 x 15

50's x 8
300 x 15

50's x 8
300 x 15

DB Rows w/Leg Press
60 x 5
300 x 12

75 x 5 (I grabbed the wrong weight by accident, the labels are rubbed off)
350 x 12

60 x 5
500 x 12


Shoulders are gassed, that middle set was TOUGH.

DB Side Raises w/DB Shrugs
35 x 5
85 x 10

35 x 5
85 x 10

35 x 5
85 x 10

DB Front Raises
35 x 5
35 x 5
35 x 5


A good workout, haven't moved up in much weight for the front/side raises but I can really feel it in my shoulders.

[scoot557]

5/16/07 - Backs/Bis

Decided to switch up the orderso I can try and move up in weight on the other two exercises. I'm finding out that it seems like over the course of each workout, whichever exercises I do 1st and 2nd I move up in weight, and anything after that I stay about the same. I might need to add more carbs to my pre-WO shake.

Seated Rows
160 x 8
170 x 8
185 x 8

Preacher Curls
77.5 x 8
87.5 x 8
97.5 x 8

Lat Pulldowns
90 x 8
100 x 8
110 x 8

Hammer Curls
35's x 5
40's x 5
45's x 5

Dead Lifts
135 x 8
185 x 5
235 x 5
255 x 3

I couldn't keep my grip on the 255. I feel like a bitch. I haven't done Dead Lifts in probably 4 years, so I'm not too disappointed, but all in all I expected to get closer to 285.

Parallel Grip Chinups
BW x 6
BW x 6
BW x 6

Wow was I exhausted by the end. I think those deadlifts took a lot out of me because I can normally bang out more chinups than that. I feel good about this workout though.

[scoot557]

I added some sliced almonds, and tuna fillets to the diet to spice it up. Macros and cals are still in check and the variance is good. Also throwing in more salads here and there to help get my veggie intake up. Light dressing is the worst thing in my diet right now - so it's going well.

[Hola Bola]

Originally Posted by scoot557

I added some sliced almonds, and tuna fillets to the diet to spice it up. Macros and cals are still in check and the variance is good. Also throwing in more salads here and there to help get my veggie intake up. Light dressing is the worst thing in my diet right now - so it's going well.

Variety is good for you!

Lots of detail in this log... nice work man.

[scoot557]

Goin to the red sox game tonight, so I won't have a gym update until tomorrow. I'm budgeting for 1000 calories of cheat just in case, but I don't plan on hitting that tonight.

[scoot557]

530 am - Multi + 1/4 cup oats + 6 oz milk w/1 scoop SportPharma Protein. 298 cals @ 35.5/24.5/5.375

630 am - Ice hockey (1 hour...assisted the game winning goal w/7 seconds left in the game, BTW)

930 - 2 servings of Turkey on 1 slice Whole Wheat + 1 pack tuna fillet + 2 fish oil pills. 410 cals @ 59/22/9.5

1100 - Leviathan x 2

1230 - 1 can of tuna + 1/4 cup sliced almonds + 2 fish oil pills. 325 cals @ 37.5/4/17.75

1400 - Leviathan

1530 - 2 TBSP Natty Peanut Butter on 2 slices whole wheat + 2 fish oil pills. 360 cals @ 15/34/20

1700 - Leviathan

Then I goto the sox game. Pregame consists of a dinner from Clery's, probably keep it under 4 beers tonight. Clery's has some decently healthy choices so those beers will probably be my only cheat. Going to go something Protein heavy(as if that isn't every meal for me) cause I'm only at ~150g for the day so far.

Macros through evening: 1393 cals @ 147/84.5/52.625. 52%/30%/18%

If I can squeak my meal by at ~500 cals, I'll be in good shape.

[scoot557]

Argh. I had my meal and estimated it at 600, no biggie. Turkey Burger on wheat w/lettuce & tomato and a slice of swiss. But I had wayyyy too many beers, ~10. putting me aroudn 3000 cals yesterday. Plus I felt like **** this morning, although my workout didn't reflect it too much. I overslept and only had a small timeframe but I really tried to kill my pecs/tris. I'll have the workout log up sometime later today.

[scoot557]

In order to make up for yesterdays cheat I'm going low-carb today...shooting for 55/25/20 in terms of % breakdown.

0745 - Multi + 1 scoop WF

0755 - 1 scoop SportPharma Protein + 1/4 cup Oats.  215 cals @ 29.5/15.5/3.5

0800 - 1/2 scoop Dymatize Elite Whey (I was trying out to taste it).  56 cals @ 11.5/1.25/0.75

0815 - 1 scoop WF + 2 scoops PW

A lot of running around between then and after the gym and I didn't get my post-Workout Shake.  Not happy about this.

1130 - 1 can of tuna + 2 TBSP Natty Peanut Butter + 2 fish oil pills.  375 cals @ 39.5/6/21.75

1300 - Leviathan x 2

1430 - 1 serving Turkey on 2 slices whole wheat + 1/4 cup almods+ 2 fish oil pills.  380 cals @ 24/33/17.5

1600 - Leviathan

1730 - Tuna + 2 slices whole wheat + 2 fish oil pills.  355 cals @ 40.5/28/7.75

1900 - Leviathan

2030 - 1 scoops SportPharma Protein + 2 TBSP Natty Peanut Butter.  320 cals @ 34/8/18

2300 - 1 scoops SportPharma Protein + 2 TBSP Natty Peanut Butter.  320 cals @ 34/8/18


Per day totals:		2021 cals @ 213/99.75/87.25
Macro Percentages:	53.25%/24.94%/21.81%

[scoot557]

Friday - 5/18/2007. Chest/Tris


Holy Hell. I am so late, but I have to get some lifts in the gym this morning, because I can't go tonight. I'm slightly hungover from last night. I did NOT sleep well at all. I am not looking forward to this workout but I decide I have to go in and try to push some heavy(well...heavy for me anyway) weights in the limited time I have.

Flat Bench:
135 x 10
225 x 3 * PR!
210 x 5
210 x 5
215 x 5
220 x 4

I don't know where all these came from. I did 205 x 12 on my last set last Chest workout, so I decided to try and push it a little harder. I think for next week I will attempt 220 x 5 for 3 sets and see how that works out.

Dips SuperSet w/Incline BB
BW + 35 lb DB x 8
BW + 35 lb DB x 8
BW + 35 lb DB x 8

Finally got all 3 sets x 8. I will move up to 40 lb DB next time.

Incline Barbell
135 x 10
185 x 5
155 x 5

The 185 felt very awkward/hard and I was seriously fatgued at this point. I'm psyched about flat bench, but overall I'm exhausted.

V-Grip Pull Down's
150 x 8
160 x 8
160 x 8

Monday will be the big day I try and rip of 3 sets of 160 x 8. I'm either going to move up in reps, or replace this exercise with a different one. The machine maxes at 160 so this makes me feel like a badass.

At this point its 9:15, and I'm already way too late for work so I have to leave because I still have a ton of crap to do. shoulders/Legs is tomorrow (normally an off day, but I missed the workout yesterday due to Red Sox tickets). I am not going out tonight so I should be well rested and ready to go.

See you all tomorrow!

[scoot557]

Leaving for the gym in a few. Backs/Bis today...can't wait to do dead lifts again. That really nailed my back pretty good.

[scoot557]

Backs/Bis - 5/20/07

Good workout today, felt good - got plenty of rest last night.

Chinups
BW x 8
BW x 8
BW x 7

Almost had the 8th one. I'll get it on Wednesday. I think I'll up the reps until I can do 3 sets of 12. Then I'm going to get a weight-belt.

Seated Rows
165 x 8
175 x 8
185 x 8

Went up every set on this one too. I really feel good today.

Preachers
82.5 x 8
92.5 x 8
102.5 x 8

Once again, up in every set. Personal Bests are all over the place today...

Dead Lifts
185 x 8
225 x 8
275 x 4
285 x 3
295 x 2
305 x 2

200 More lbs. and I can outlift Hola Bola...hahaha...maybe like 10 years from now. Felt better than last week - I love this as my back gets an awesome workout when I do these. I can already feel it.

Hypers SuperSet w/DB Wrist Curls
50 x 8 - Hypers
65 x 8 - Wrist curls

50 x 8
65 x 8

50 x 8
65 x 8


Overall felt really good this workout - I'm pretty gassed and sucking down my oats/protein as we speak. The weather got pretty nice out all of a sudden (stopped raining, 60's and cool out) so I'm going to go for a quick 2 mile run. We'll see how that goes.

Excited about the weigh-in tomorrow as I expect to be down to ~214. I'm still losing weight and getting stronger. Can you really say more about this stack? I'm pretty sure that this is the best I could hope for.