War Journal: EMISGOD Workout & Diet Archive

**EMISGOD** · 06-29-2008, 04:16 PM

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Workout: Shoulders/Arms
Test Supplement Used, Pre-Load: Athletic Edge Steel Edge
Test Supplement Used, IWO: Athletic Edge IntrAbolic
Exercises Used:

Cuban Half-Press/Rotations = 3 Warm-up sets
BB Rocky Military Press = 4 Work sets (65X12, 85X8, 95X6, 105X4)
C. Glass Lateral Raises = 4 Work sets (10sX10, 25X5X2, 20sX7)
C. Glass Upright Rows = 3 Work sets (105X8, 135X5,6)
1-Armed Cable Rotations, per Arm = 2 Work sets (40X6X2)
High Rear Delt Cable Rows, on Lat Tower = 1 Work set (115X6)
1-Armed High Rear Delt Cable Rows, per Arm = 3 Work sets (115X6X2, 130X4)
Close-Grip Cable Curls = 4 Work sets (130X6X3, 120X8) supersetted with
Rope Push-Downs = 4 Work sets (130X6X3, 120X8)
Bench Dips = 3 Work sets (BWX12) giant-setted with
Cross Hammers, per Arm = 3 Work sets (40sX7, 50sX6, 60sX4) giant-setted with
BB Forearm Rolls = 3 Work sets (135X6,5,5)

Quality Level: Outstanding. Back to back blowout workouts...good stuff. Shoulders took a very thorough pounding and I was able to do everything I set out to do with this workout. I had a slight headache going in, but just fought through it. I was going to ride in, but as I forgot to buy crap yesterday when out and about, I needed the car since carrying stuff on the bike is a major pain that I have yet to figure out a good way to do.

Observations/Intel: Legs feel almost completely normal, which is entirely shocking to me, considering the workout yesterday and the bike ride later. Apparently, the modifications I made to the PWO formulation are golden. I'm going to start the process of double-checking through subtraction this week, but I believe I have it almost precisely where I want it and now need to figure out the best approach to advancing with it.

I may or may not get in a ride tonight (getting really cloudy and overcast)...

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**bulldog71** · 06-30-2008, 05:58 AM

Originally Posted by EMISGOD

Start Transmission

Workout: Shoulders/Arms
Test Supplement Used, Pre-Load: Athletic Edge Steel Edge
Test Supplement Used, IWO: Athletic Edge IntrAbolic
Exercises Used:

Cuban Half-Press/Rotations = 3 Warm-up sets
BB Rocky Military Press = 4 Work sets (65X12, 85X8, 95X6, 105X4)
C. Glass Lateral Raises = 4 Work sets (10sX10, 25X5X2, 20sX7)
C. Glass Upright Rows = 3 Work sets (105X8, 135X5,6)
1-Armed Cable Rotations, per Arm = 2 Work sets (40X6X2)
High Rear Delt Cable Rows, on Lat Tower = 1 Work set (115X6)
1-Armed High Rear Delt Cable Rows, per Arm = 3 Work sets (115X6X2, 130X4)
Close-Grip Cable Curls = 4 Work sets (130X6X3, 120X8) supersetted with
Rope Push-Downs = 4 Work sets (130X6X3, 120X8)
Bench Dips = 3 Work sets (BWX12) giant-setted with
Cross Hammers, per Arm = 3 Work sets (40sX7, 50sX6, 60sX4) giant-setted with
BB Forearm Rolls = 3 Work sets (135X6,5,5)

Quality Level: Outstanding. Back to back blowout workouts...good stuff. Shoulders took a very thorough pounding and I was able to do everything I set out to do with this workout. I had a slight headache going in, but just fought through it. I was going to ride in, but as I forgot to buy crap yesterday when out and about, I needed the car since carrying stuff on the bike is a major pain that I have yet to figure out a good way to do.

Observations/Intel: Legs feel almost completely normal, which is entirely shocking to me, considering the workout yesterday and the bike ride later. Apparently, the modifications I made to the PWO formulation are golden. I'm going to start the process of double-checking through subtraction this week, but I believe I have it almost precisely where I want it and now need to figure out the best approach to advancing with it.

I may or may not get in a ride tonight (getting really cloudy and overcast)...

End Transmission

Awesome body assault! I was just about to ask about the PWO formulation and it's progress! Good to hear.

**Revmachine21** · 06-30-2008, 07:07 AM

... is your website up? >:-)

**dmangiarelli** · 06-30-2008, 07:49 AM

Originally Posted by EMISGOD

[highlight]

Quality Level: Outstanding. Back to back blowout workouts...good stuff. Shoulders took a very thorough pounding and I was able to do everything I set out to do with this workout. I had a slight headache going in, but just fought through it. I was going to ride in, but as I forgot to buy crap yesterday when out and about, I needed the car since carrying stuff on the bike is a major pain that I have yet to figure out a good way to do.

Wow! That was a killer workout man! My shoulders were worked just reading it.

As for carrying stuff, maybe you need one of those lacy pink baskets for the front of the bike? My daughter has outgrown her little girly bike (now she rides a princess bike) so maybe I can send you hers?

**EMISGOD** · 06-30-2008, 04:45 PM

Originally Posted by bulldog71

Awesome body assault! I was just about to ask about the PWO formulation and it's progress! Good to hear.

Thanks.

Originally Posted by Revmachine21

... is your website up? >:-)

Not yet...this has not at all been a good year for me as a lot of unrelated things are all somehow conspiring to go wrong at once...I'm hoping for fall now...maybe winter.

Originally Posted by dmangiarelli

Wow! That was a killer workout man! My shoulders were worked just reading it.

As for carrying stuff, maybe you need one of those lacy pink baskets for the front of the bike? My daughter has outgrown her little girly bike (now she rides a princess bike) so maybe I can send you hers?

If you do, I'll send it back to you full of whoop-ass.

**dmangiarelli** · 06-30-2008, 04:55 PM

Originally Posted by EMISGOD

If you do, I'll send it back to you full of whoop-ass.

LOL! I could sent you the streamers too!

**EMISGOD** · 06-30-2008, 06:00 PM

Originally Posted by dmangiarelli

LOL! I could sent you the streamers too!

You really want to see me there, don'tcha...

**bulldog71** · 06-30-2008, 06:11 PM

Originally Posted by dmangiarelli

LOL! I could sent you the streamers too!

Ooooooooh!!!! Does she have the little bell for the handlebars too?

**bulldog71** · 06-30-2008, 06:24 PM

I'm picking my bike up this week! I decided to go with something that was far from a cheapie! lol It's a Jamis Coda Comp! Check her out! I'd love to hear your feedback on it.

http://www.jamisbikes.com/usa/bikes/...8codacomp.html

**EMISGOD** · 06-30-2008, 07:16 PM

Looks good! I think you're gonna dig that bike.

**bulldog71** · 06-30-2008, 07:51 PM

Originally Posted by EMISGOD

Looks good! I think you're gonna dig that bike.

Thanks man! I'm stoked to get it and get riding!

**WannaGetLean** · 06-30-2008, 07:53 PM

Originally Posted by bulldog71

Thanks man! I'm stoked to get it and get riding!

Awesome are you gonna buy me one too

**EMISGOD** · 07-01-2008, 08:58 PM

Workout 1 of 3: Workout: Cardio
Equipment Used: Trek 7.3FX Road Bike
Duration: Not timed.
Driver: None
Calories: Unknown.

Workout 2 of 3: Back
Exercises Used:
Lat Tower = 3 Warm-up sets
C. Glass Hammer High Rows = 4 Work sets (180X8, 200X6, 220X5, 200X6)
1-Armed DB Rows, per Arm = 4 Work sets (105X4, 100X5, 80,75X6)
T-Bar Rows = 3 Work sets (225X6)
1-Armed Cable Yates Rows, per Arm = 3 Work sets (130,115,100X6)
Horizontal Pull-Ups = 3 Work sets (BWX6,4,6)

Workout 3 of 3: Cardio
Equipment Used: Trek 7.3FX Road Bike
Duration: 13 minutes/3.25 miles
Driver: None
Calories: 163 - 328

Quality Level: Outstanding. The ride in was pretty fast, as I'm getting better at timing lights. The Back workout just crucified my Back, just destroyed it. The Glass mods to the Hammer High Row, along with using higher weight on the Lat Tower got things started off right and the 1-Armed Rows just finished them. Literally everything was a struggle after that as I was completely demolished. I wound up leaving the gym later than I thought and so had to book some serious ass on the way back. Aside from getting caught at one light, I made extremely decent time, particularly from being exhausted going in to begin with. I believe this is the fastest I've ever made the return trip. This is my 3rd consecutive workout that rated an Outstanding.

Observations/Intel: I'm glad that tomorrow is the last day of working out for a while because I'm waxed. I wake up far too tired to even think of riding the bike in, so I definitely need to take some time off and get myself restored. During my vacation, I will be leaving off all supps, save for protein powder and multis.

Tomorrow is Chest and I'll probably ride in then as well. Thursday will be band rehearsal (I hope) and then it's off to the blue skies on Friday. I'll be gone from the 4th through the 11th or 12th, but I'll put something in my signature, so concerned parties don't get to fretting. Please don't ask me where I'm going in threads because I will not be commenting due to the S103/Syntrax situation. It sucks that things have to be that way, but here we are...

**dmangiarelli** · 07-01-2008, 09:29 PM

Originally Posted by EMISGOD

Workout 1 of 3: Workout: Cardio
Equipment Used: Trek 7.3FX Road Bike
Duration: Not timed.
Driver: None
Calories: Unknown.

Workout 2 of 3: Back
Exercises Used:
Lat Tower = 3 Warm-up sets
C. Glass Hammer High Rows = 4 Work sets (180X8, 200X6, 220X5, 200X6)
1-Armed DB Rows, per Arm = 4 Work sets (105X4, 100X5, 80,75X6)
T-Bar Rows = 3 Work sets (225X6)
1-Armed Cable Yates Rows, per Arm = 3 Work sets (130,115,100X6)
Horizontal Pull-Ups = 3 Work sets (BWX6,4,6)

Workout 3 of 3: Cardio
Equipment Used: Trek 7.3FX Road Bike
Duration: 13 minutes/3.25 miles
Driver: None
Calories: 163 - 328

Quality Level: Outstanding. The ride in was pretty fast, as I'm getting better at timing lights. The Back workout just crucified my Back, just destroyed it. The Glass mods to the Hammer High Row, along with using higher weight on the Lat Tower got things started off right and the 1-Armed Rows just finished them. Literally everything was a struggle after that as I was completely demolished. I wound up leaving the gym later than I thought and so had to book some serious ass on the way back. Aside from getting caught at one light, I made extremely decent time, particularly from being exhausted going in to begin with. I believe this is the fastest I've ever made the return trip. This is my 3rd consecutive workout that rated an Outstanding.

Observations/Intel: I'm glad that tomorrow is the last day of working out for a while because I'm waxed. I wake up far too tired to even think of riding the bike in, so I definitely need to take some time off and get myself restored. During my vacation, I will be leaving off all supps, save for protein powder and multis.

Tomorrow is Chest and I'll probably ride in then as well. Thursday will be band rehearsal (I hope) and then it's off to the blue skies on Friday. I'll be gone from the 4th through the 11th or 12th, but I'll put something in my signature, so concerned parties don't get to fretting. Please don't ask me where I'm going in threads because I will not be commenting due to the S103/Syntrax situation. It sucks that things have to be that way, but here we are...

Wow! That sounds like it was a great work out! I had back today too and I am already sore!

And your bike ride looked good too! Seems like you are picking it up on the ride home anyways. Have a good vacation man!

**EMISGOD** · 07-01-2008, 10:10 PM

Originally Posted by dmangiarelli

Wow! That sounds like it was a great work out! I had back today too and I am already sore!

And your bike ride looked good too! Seems like you are picking it up on the ride home anyways. Have a good vacation man!

Well, the sun went down and I don't have lights on the bike, so I had not a lot of choice...I wasn't paying attention...I wanted to wait until it cooled off slightly and I got there in good time, but didn't keep a good eye on the clock...at once point I did and I was making sweet time, but having to hold onto the equipment groaning after almost every set so I didn't fall over made things take longer, apparently...I tuned on the old Back today...

**EMISGOD** · 07-02-2008, 08:15 PM

Workout: Chest
Exercises Used:

BB Flat Press = 3 Warm-up sets
Hammer Decline Machine = 4 Work sets (180X8, 200X6, 210X5,4)
Dips = 3 Work sets (BWX6,3,6)
Hammer Super Incline Machine = 4 Work sets (120X8, 140,130X4, 120X6)
Pec Deck = 4 Work sets (140X8, 160X6, 170X5, 150X7)

Quality Level: Very Good. Chest got worked pretty well, but the variations to the PWO formulations and my constant exhaustion contributed to a wear-down in the old Shoulder department and in strength, so I wasn't able to push to the level I wanted. I would have liked to have another Outstanding, but I will not call something by that name unless it actually is.

Observations/Intel: No bike tonight because I need the car tomorrow night and I was running short on gas. I was too tired to do the biking trip anyway. I'm almost entirely packed to fly out Friday, just basically some last minute **** to throw in there. I have most of the day Friday to do that, however...I'm mostly running myself out of protein and perishable food in the fridge that won't keep over the week I'll be gone.

Band rehearsal tomorrow and then hopefully a whole lot of rest...I have a lot of really promising directions awaiting my return, which I'm hoping means this year is finally turning around...time will tell, I guess...I think I've very nicely added to the ever-increasing list of people who hate me this week, but if people would just do what is right the first time or even the first few times, they wouldn't have to have my Sauconys forcibly shoved up their ass...

**WannaGetLean** · 07-04-2008, 01:31 PM

Hope you have a great 4th of July weekend Emi

**WannaGetLean** · 07-04-2008, 01:33 PM

Originally Posted by EMISGOD

Band rehearsal tomorrow and then hopefully a whole lot of rest...I have a lot of really promising directions awaiting my return, which I'm hoping means this year is finally turning around...time will tell, I guess...I think I've very nicely added to the ever-increasing list of people who hate me this week, but if people would just do what is right the first time or even the first few times, they wouldn't have to have my Sauconys forcibly shoved up their ass...

Sweet- BAnd rehersal! lol how could anyone hate you?? impossible

**Beejis60** · 07-04-2008, 01:57 PM

Originally Posted by WannaGetLean

Sweet- BAnd rehersal! lol how could anyone hate you?? impossible

Ask syntrax.

**WannaGetLean** · 07-11-2008, 08:34 PM

Originally Posted by Beejis60

Ask syntrax.

aww I see

Emi I miss you

come back!!!

**EMISGOD** · 07-13-2008, 01:34 PM

Originally Posted by WannaGetLean

Sweet- BAnd rehersal! lol how could anyone hate you?? impossible

I wonder the same thing myself...

Originally Posted by Beejis60

Ask syntrax.

The stated rationale that was in the lawsuit made little to no sense, but I don't imagine anyone supposed it would...it is this sort of petty temper tantrum kinda sorta tyrannical rantings that resulted in the loss of the Sudetenland and Czechoslovakia...

Originally Posted by WannaGetLean

Emi I miss you

come back!!!

Miss you too, honey...back now.

**WannaGetLean** · 07-19-2008, 07:30 PM

...cough cough..waiting for updates Emi

..

**EMISGOD** · 07-20-2008, 11:22 AM

Originally Posted by WannaGetLean

...cough cough..waiting for updates Emi

..

I had intended to go in to the gym yesterday, but a combination of pizza and beer on Friday night (which made me tired and nothing else) and vertigo for most of the preceding week produced a rather nasty headache yesterday, so I bagged it and just took the bike in to the shop for some sorely needed maintenance. I had planned to do that a week ago, but the ****ass airline canceled the first leg of my return flight and delayed me an entire day, which also screwed things nicely.

So, the plan is to go to the gym in a few minutes now and hopefully get myself back on track as far as the gym goes. The following week will hopefully see me getting into the groove of taking the bike for work and gym transportation the majority of the time, something I'm about 2 months behind on, thanks to various factors, but mostly because this year has been cursed so far for yours truly...

**dmangiarelli** · 07-20-2008, 12:38 PM

Originally Posted by EMISGOD

I had intended to go in to the gym yesterday, but a combination of pizza and beer on Friday night (which made me tired and nothing else) and vertigo for most of the preceding week produced a rather nasty headache yesterday, so I bagged it and just took the bike in to the shop for some sorely needed maintenance. I had planned to do that a week ago, but the ****ass airline canceled the first leg of my return flight and delayed me an entire day, which also screwed things nicely.

So, the plan is to go to the gym in a few minutes now and hopefully get myself back on track as far as the gym goes. The following week will hopefully see me getting into the groove of taking the bike for work and gym transportation the majority of the time, something I'm about 2 months behind on, thanks to various factors, but mostly because this year has been cursed so far for yours truly...

Yeah, that's why I generally fly reputable airlines rather than ****ass. They suck!

Hope it gets better for you bro!

**EMISGOD** · 07-20-2008, 12:42 PM

Originally Posted by dmangiarelli

Yeah, that's why I generally fly reputable airlines rather than ****ass. They suck!

Hope it gets better for you bro!

****ass was the only option, I'm afraid. I'm beyond the age of being able to take the rigors of my own solo road-tripping...I'm moving swiftly into the early alpha stages testing the PWO formulation, though I will not be doing that so much until later on towards the end of the month...I'm still waiting for some of the components to arrive, unfortunately...

**dmangiarelli** · 07-20-2008, 01:02 PM

Originally Posted by EMISGOD

****ass was the only option, I'm afraid. I'm beyond the age of being able to take the rigors of my own solo road-tripping...I'm moving swiftly into the early alpha stages testing the PWO formulation, though I will not be doing that so much until later on towards the end of the month...I'm still waiting for some of the components to arrive, unfortunately...

looking forward to it ...

**EMISGOD** · 07-20-2008, 03:28 PM

Workout: Shoulders/Arms
Exercises Used:

Cuban Half-Press/Rotations = 2 Warm-up sets
BB Rocky Military Press = 4 Work sets (65X12, 85X8, 105X4, 95X6)
C. Glass Lateral Raises = 3 Work sets (15sX8, 20sX4, 10sX8)
C. Glass Upright Rows = 3 Work sets (95X8, 115X7, 125X6)
1-Armed High Rear Delt Cable Rows, per Arm = 1 Work set (130X6)
Rope High Rear Delt Cable Rows = 2 Work sets (215 [MM]X8,6)
Close-Grip Cable Curls = 4 Work sets (145X4, 135X5, 130X6, 120X6) supersetted with
Bent Bar Push-Downs = 4 Work sets (145X6X3, 130X8)
Bench Dips = 3 Work sets (BWX10) giant-setted with
Cross Hammers, per Arm = 3 Work sets (45sX6) giant-setted with
DB Wrist Curls = 3 Work sets (80sX3, 70sX4, 60sX5)

Quality Level: Excellent. The dropoff was not as great as I feared. I intended this to be kind of a light workout, with the real push to come next weekend, but this was a very satisfactory workout, comparing the numbers to last week. I have a sliver or a joint sprain (can't quite tell which), in my right pinky finger, which is making some of the exercises very painful, but if it's a splinter, it's embedded too deeply for me to get it, for now...

Observations/Intel: Lots of stuff here.

My Left Knee is inexplicably giving me fits. It started only recently, along with some thunderstorms that seem to be coming in, so that may be related. Joy.

Bike is in the shop getting a much needed tune-up, so I won't have it until either Monday or more likely Tuesday. I'm debating going back in, though probably not tonight, to go do some Cardio on the treadmill, assuming the knee holds up, as I have a brand new pair of Sauconys that I wore to the gym for the first time today that are badly in need of being broken in. I might save that for tomorrow, since band practice is shifted to Wednesday this week.

I really need to do a weigh-in. I keep forgetting. I've kind of resigned myself to the idea that I will need to get down below 200 to reach an appropriate bodyfat percentage level. I also think that training Legs and trying to get serious about the bike are going to be ultimately incompatible. However, I want to reach that 1K figure, so maybe once I get that, I will drop or significantly reduce Leg work, excepting Calves.

When I was on vacation, I only brought along protein, Vigor and multi-vitamins. I didn't bring enough multis for the whole time, so just took them until I ran out. I very frequently forgot to take the Vigor entirely and the protein I mostly stayed on track with. I left all of that (along with a bunch of other stuff) with my brother when I left. In some ways, I kind of wish I lived up there, as working out with him is a lot of fun, though also somewhat time consuming. He is in far better shape than me (expected), but with several dietary and exercise tweaks, a lot of which I showed him, he very possibly could compete or at least take a very solid run at it. The gym he goes to kind of blows, however, but it's better than nothing and pretty much par for the area.

I'm going back to directly controlling my entire diet this week, which means I'm going to resume bringing lunches with me to work. I'm back on the full supplement load now, even though my CNS does not feel very recovered. This is strange to me, as I went almost completely off of stims the entire time I was on vacation and almost entirely for the whole week I was back. However, my sleep schedule was utterly destroyed and I did an incredible amount of drinking (at least for me since 2000), which almost certainly did not help anything. I probably will take a good week off once I finish up with the current Basic Cuts/Lean Extreme stack, probably around the end of next or maybe closer to the end of July.

When I was on vacation, I also ran into a somewhat severe right Calf strain, during one of my episodes of doing a face plant in the lake instead of water skiing on the surface. This rather nicely derailed further activities and put an end to almost everything except boat rides for a while. I also got incredibly burnt, but my plan, prior to getting sick in June, was to hit the tanning bed for a good solid month before heading up there. I failed to do that and so have no question in my mind as to why I'm still peeling...I rather liked my previous skin shade of translucent roadmap, but I don't believe I can easily regain it, so I probably will hit the tanning bed after I stop peeling so I can get to a more uniform and consistent color.

**EMISGOD** · 07-22-2008, 08:55 PM

Workout: Chest
Exercises Used:

BB Flat Press = 2 Warm-up sets
Hammer Decline Machine = 4 Work sets (160X8, 210X6, 230,220X4)
Dips = 3 Work sets (BWX6,5,5)
Hammer Super Incline Machine = 4 Work sets (160,140X4, 120X6, 110X4)
Crosslocks = 4 Work sets (55X6, 45,40X8, 30X10)

Quality Level: Excellent. Focused a lot more on contractions and pressure today and got a very solid workout. I needed something solid like that because the mountain of frustration I climb grows ever higher.

Observations/Intel: Was too tired yesterday to go in and break in the Sauconys. Sleep has gone south once more. No idea why. Last night was a series of fever dreams, broken about every hour by waking up briefly and having literally no idea where I was. Gotta love that.

I got the bike back, but my Left Knee is shot and it was too humid tonight anyway to ride in. Both Hamstrings have also been cramping up on and off for the last 2 or 3 hours. That's nice also.

I'm still kicking around joining a riding club, but it might not be until August and I'm not wholly sure it's worth the bother at that point. I guess we'll see then. Still have not done a weigh-in, but since starting Gut Health a couple of days ago, I seem to be increasing my toilet blow-outs, in case anyone's interested.

Still don't have all the components for the PWO formulation, so I'm trying to run SAN Infusion as a PWO shake. It is working about as well as I expected.

I still need to test out a few Cordygen things as well as Champion's Revenge, however, I need to establish a baseline without those things first, which is frustrating me to no end, since I cannot seem to do that with any consistency.

I've updated my BodySpace once again, for those interested.

I'm confused by Diet Tea. Tea starts with zero calories, so of course they should pump a bunch of artificial sweeteners in it so that they can get back to claiming zero calories...it's entirely nonsensical. Everyone who buys this product for that reason is a dupe.

The Olympia this year is again looking more and more remote. I'll get to one of these industry events one of these days, I swear...

**dmangiarelli** · 07-22-2008, 10:06 PM

Boy, between the excessive drinking, faceplants on the lake and toilet blowouts I am not sure which has me more amused!

Oh and nice workouts BTW!

**EMISGOD** · 07-23-2008, 08:33 PM

Originally Posted by dmangiarelli

Boy, between the excessive drinking, faceplants on the lake and toilet blowouts I am not sure which has me more amused!

Oh and nice workouts BTW!

I'm thrilled you're entertained...

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