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cawiau
05-08-2007, 09:07 PM
Ok , I am back to stay now.

Short presentation :
Starting working out in May 2006. Stopped working out around in November of 06 due to some family issues and lazyness combined. Around Feb-March had a knee injury and also dislocated my shoulder. Still have some pain from time to time here.

I also started a journal/thread : http://forum.bodybuilding.com/showthread.php?t=828196

Now that the doctor cleared me I am more than ready to go back. I will still have some minor pains but I am still able to workout. See the picture that motivate me to work out even more on my blog : http://blog.bodybuilding.com/cawiau

My weight ballooned during that time from 265 to 305. WOW :eek:
Need to make this change for good and stick to it.

Hopefully this time I will keep at it, I must.
cawiau

nikkita
05-08-2007, 09:22 PM
Welcome back:) Don't worry bout the gain, you'll lose it all again. Good luck

Quickxi
05-08-2007, 09:25 PM
welcome back. Good luck in your journey to a healthy lifestyle.

cawiau
05-08-2007, 09:57 PM
Thanks, really appreciate the support :)

cawiau
05-08-2007, 10:03 PM
I registed today at a new gym which is closer to my house.
You get 2 free training sessions with trainers when you sign up.
Tomorow is my first training session with a trainer.
Since it was free, I decided to give it a try.
http://platinumfitness.net/


Also I am going to Las Vegas next week so I plan on trying eating as healthy as I can till I come back from Las Vegas on the 20th (going on the 17th). When I come back I want to start the Velocity diet on the 21rst. Yep, crazy and risky, but want to give it a try for 30 days. Will see how it goes. Which me me luck :D

heathershubby
05-08-2007, 10:17 PM
Hey bro you were seriously missed man. I can't wait to see your results they will come fast. You set a great foundation the last time you were out here and it will come quicker for ya. Good luck with the personal trainer tommorow.

cawiau
05-08-2007, 10:31 PM
Thanks all, feel good to be back :)

ScottC
05-09-2007, 04:36 AM
Welcome back! :cool:

Looking forward to reading about your progress.

cornwallus
05-09-2007, 04:38 AM
welcome back carl

cawiau
05-09-2007, 08:35 AM
Note: First day back. Was hard but I did it. Realise that I lost a lot of my strenght since the last time I work out. Need to gain it back

Pre-Lift Cardio Warm Up : 5 minutes on the Elliptical

Squats 225*10 225*8 225*10 225*10
Wide grip front pulldowns 100*12 145*6 100*12
Close Grip Front Pulldowns 115*8 115*8
Seated Machine Leg Curls 100*12 145*10 145*10
Dumbell Bench Press 35*8 35*10
Seated Dumbell Press 35*9 35*8
Machine Back Extension 100*30

cawiau
05-09-2007, 08:40 AM
Protein
9 Fish Oils Pills
2 multivatimins

cawiau
05-09-2007, 08:44 AM
Thanks for the support guys, really appreaciate :)

heathershubby
05-09-2007, 09:22 AM
Don't even worry about the strength los it will come back you were not off that long and it will be a good reminder why you should not take time off again. I am getting that reminder from the treadmill right now :(

cawiau
05-09-2007, 09:28 AM
I am getting that reminder from the treadmill right now :(

Tell me about it...my legs are killing it.
5 minutes on the elliptical and I was ready to cry!!! :)

Tomorow Spinning Class.........may the Lord be with me :(

Quickxi
05-09-2007, 09:33 AM
the strength will come back in a few weeks. You have muscle memory, so just lift hard and enjoy the early strength gains/recovery.

cawiau
05-09-2007, 09:35 AM
the strength will come back in a few weeks. You have muscle memory, so just lift hard and enjoy the early strength gains/recovery.

Thanks and intend to do so

cawiau
05-10-2007, 06:22 AM
Spinning 45 minutes.

Wow was that a killer....but still can't wait to go back saturday. It was fun to try something new and see that it was actually working (sweating, panting).

From the end of the workout, till now I am still in pain.
:D

SkinnyDip
05-10-2007, 09:53 AM
Good job, can't wait to see the numbers falling off of you. Keep it up!

cawiau
05-10-2007, 10:12 AM
Good job, can't wait to see the numbers falling off of you. Keep it up!

Thanks, I can't wait either :D

heathershubby
05-10-2007, 10:17 AM
I am trying some new things now that I am back and so are you lol great job I couldn't last 5 mins on one of them bike peddling lie that lol I need the big soft seats lol

cawiau
05-10-2007, 10:24 AM
I am trying some new things now that I am back and so are you lol great job I couldn't last 5 mins on one of them bike peddling lie that lol I need the big soft seats lol

I know :) that is a good thing. Want to see what really works for me this time around. So we will see.
My goal is to be between 250-260 lbs by September 31rst, so will change things as we go along.

Funny you should say that about the pads because I was just complaining at work that I will need the pads for next time and a coworker of mine that does spinning also sent me to this site : http://www.performancebike.com/
I will definitely need one before saturday because I won't be able to take it again :)

cawiau
05-11-2007, 01:49 PM
I did not do any workout today. The Pain in my legs were too much.
I went to my doctor and it said that it was due to the fact that I did squat on Wednesday and Spining on thursday. So took today off but going back tomorow.

cawiau
05-11-2007, 05:54 PM
Started a new Velocity Diet log http://forum.bodybuilding.com/showthread.php?p=42123961#post42123961
where it it will contains everything that I will do for the next 28 days.
Will post in this thread too, but just in case you would want to visit the velocity one, you have the address.

cawiau
05-14-2007, 08:41 AM
You can see them under my progress pictures http://bodyspace.bodybuilding.com/cawiau/more.php?section=progresspics or I will just post them here since I posted them in the Velocity thread

Measurements :
Chest : 47'
Abdomen : 47.5'
Weight : 304 lbs

http://bodyspace.bodybuilding.com//img/125455/progresspic/32622orig.jpg
http://bodyspace.bodybuilding.com//img/125455/progresspic/32623orig.jpg
http://bodyspace.bodybuilding.com//img/125455/progresspic/32624orig.jpg
http://bodyspace.bodybuilding.com//img/125455/progresspic/32626orig.jpg

futamuscleman
05-14-2007, 09:34 AM
Good luck mate!

Keep your mind set and ambitions in mind and I'm sure you can do it. Hopefully this time around there are no distractions and get down toward your goal weight and eventually your goal weight.

fates_child03
05-14-2007, 09:39 AM
I'll be here routing for you everyday man I'm glad to see you back. I have faith in you. You can lose the weight. I know I've had a rough go with my nutrition lately and I've gone from 190lbs (Skinny fat though) Up to 235 back down to 200 back up to 230 and back and forth several times since Christmas really. I'm tired of how I look and feel so I'm make the commitment again to. I want to be happy with myself more than anything right now and I'm willing to do what it takes to get there.

cawiau
05-14-2007, 10:36 AM
I'll be here routing for you everyday man I'm glad to see you back. I have faith in you. You can lose the weight. I know I've had a rough go with my nutrition lately and I've gone from 190lbs (Skinny fat though) Up to 235 back down to 200 back up to 230 and back and forth several times since Christmas really. I'm tired of how I look and feel so I'm make the commitment again to. I want to be happy with myself more than anything right now and I'm willing to do what it takes to get there.

I am sure you will get back on track and stick to it this time.
I fully support you!!!

cawiau

Also thanks for the vote of confidence

acd
05-14-2007, 02:38 PM
Hey Cai! I have been wondering about you! So glad to see you back, sorry about all the stuff that's happened to you.

You wouldn't believe this, I had to stop my weight loss b/c I'm pregnant. :eek: I give birth in 2 weeks so I'll be back on track after I've recovered. :D

p0opstlnksal0t
05-14-2007, 02:50 PM
you got this bro, i remember me and you started around the same time here.

cawiau
05-14-2007, 02:54 PM
Hey Cai! I have been wondering about you! So glad to see you back, sorry about all the stuff that's happened to you.

Thanks it is okay.
I am still in recovery mode.


You wouldn't believe this, I had to stop my weight loss b/c I'm pregnant. :eek: I give birth in 2 weeks so I'll be back on track after I've recovered. :D

I know. You got pregnant before I left.
How is everything with the Hubby?
Good luck on giving birth!!!
We are on number 3 I believe or is it 4??? :D

cawiau
05-14-2007, 03:00 PM
you got this bro, i remember me and you started around the same time here.

Incredible weight Loss!!!

Congratulations!

How does it feel?

acd
05-14-2007, 03:03 PM
I know. You got pregnant before I left.
How is everything with the Hubby?
Good luck on giving birth!!!
We are on number 3 I believe or is it 4??? :D


Three :D but last one b/c I told the doc to operate me. Now more of this for me! LOL

cawiau
05-14-2007, 03:07 PM
Three :D but last one b/c I told the doc to operate me. Now more of this for me! LOL

Ok...good luck
I am sure you will do great!!!

And when the doctor give you the green light back to working out.

By the way how is school coming along?

acd
05-14-2007, 03:14 PM
Ok...good luck
I am sure you will do great!!!

And when the doctor give you the green light back to working out.

By the way how is school coming along?

I finally finished Cai! I though I never would. LOL

I just got a letter today with the info for the graduation even though I may not make it. But I def. will be picking up my cap & gown, etc.

cawiau
05-14-2007, 03:17 PM
I finally finished Cai! I though I never would. LOL

I just got a letter today with the info for the graduation even though I may not make it. But I def. will be picking up my cap & gown, etc.

CONGRATULATIONS

You totally deserve it, you've worked so hard.
Try your best to make it and yes, pick up that cap and gown cause you worked your butt off for it ;)

acd
05-14-2007, 03:20 PM
CONGRATULATIONS

You totally deserve it, you've worked so hard.
Try your best to make it and yes, pick up that cap and gown cause you worked your butt off for it ;)

Awww thanks. You know I'm going to get it, sh*t I had to pay for it even if I wasn't going. :D Talk about ghetto right?! LMAO

Later Cai I'm so tired. Glad to know you are back and I will follow your thread whenever I can. You can do it! Baby steps, don't lament your fall , get up, learn from it and keep on truckin'.

cawiau
05-14-2007, 03:21 PM
Awww thanks. You know I'm going to get it, sh*t I had to pay for it even if I wasn't going. :D Talk about ghetto right?! LMAO

Later Cai I'm so tired. Glad to know you are back and I will follow your thread whenever I can. You can do it! Baby steps, don't lament your fall , get up, learn from it and keep on truckin'.

Thanks!!!! :D

p0opstlnksal0t
05-14-2007, 04:04 PM
Incredible weight Loss!!!

Congratulations!

How does it feel?



i feel healthier thats for sure. i still have so far to go though... actually i dont think i'll ever stop lifting weights/training. hell i put muscle on so easy i might get into competing in another year or two. i want to get below 10% while maintaining as much muscle as possible, then i will be getting gyno surgery, possibly a tummy tuck if i fear my skin wont shrink up around my waist. after that ill start bulking again. i originally cut about 100lbs, then i bulked for 3 mos. then started cutting again.

cawiau
05-14-2007, 04:47 PM
i feel healthier thats for sure. i still have so far to go though... actually i dont think i'll ever stop lifting weights/training. hell i put muscle on so easy i might get into competing in another year or two. i want to get below 10% while maintaining as much muscle as possible, then i will be getting gyno surgery, possibly a tummy tuck if i fear my skin wont shrink up around my waist. after that ill start bulking again. i originally cut about 100lbs, then i bulked for 3 mos. then started cutting again.

Wish you the bfest on your journey:)
You are doing a great job

cawiau
05-14-2007, 08:12 PM
Squat 225*9 245*8 225*7 225*7
Wide-Grip Front Pulldowns 130* 10 150*8 130*10
Close-Grip front Pulldown 130*8 103*8
Kneeling Leg Curls 50*12 50*12
Dumbell Bench Press 45*10 45*8
Seated Dunmbell Press 35*8 35*8
Cable Crunches 3 sets

Quickxi
05-14-2007, 09:39 PM
what are kneeling leg curls?

cawiau
05-14-2007, 10:00 PM
what are kneeling leg curls?

http://www.bodybuilding.com/fun/exercises.php?Name=Standing+Leg+Curl

Kinda like this but the knee He has straight I had kneeling on something.

cawiau
05-15-2007, 11:52 PM
Spinning Class : 35 minutes
Elliptical Machine : 10 minutes

SeanDon
05-16-2007, 02:27 AM
then i will be getting gyno surgery, possibly a tummy tuck if i fear my skin wont shrink up around my waist. after that ill start bulking again. i originally cut about 100lbs, then i bulked for 3 mos. then started cutting again.

Hey man congratulations, you look great!

About the loose skin....I'm sort of worried about this myself, but i was doing some reading and they say that getting in to the single digit bf% is supposed to help a lot. I just figured maybe you could try it out, and see if it works....probably a better bet than surgery :P

cawiau
05-18-2007, 06:09 AM
I haven't worked out in the past two days. Just realised that at 5 in the morning in Vegas.
So called the front desk to see ask where the gym was at.
Tomorow first things first. Before I even head out, I am going to workout.

cawiau
05-18-2007, 06:29 AM
Correction, I did do some cardio walking all around Vegas.
Maybe not the type I live, but it is cardio anyway :p

cawiau
05-19-2007, 06:00 AM
Ok, just got to my room. About 5:00 AM, so already Saturday.

Today I took in all my protein shakes and no solid meal.
Here comes the problem drinking.

You guys be the judge of the damage:

3 Bud Light
1 Apple Martini Shot
1 Sex on the beach Shot.

For my defense I did drink close to 5 small bottles while at the club and also danced from 12 till 4 AM, which is cardio on some sort. My feet are just killing me.

Ok, I am off to bed. Take care everyone.

VegasTiger
05-19-2007, 01:27 PM
Subscribed! Caw, dude I will be following you. I have recently quit drinking scotch with my buddies, so i hope i can hold my self straight...gotta get my liver in check if I will ever compete..LOL

Good luck brother!

cawiau
05-19-2007, 01:43 PM
Subscribed! Caw, dude I will be following you. I have recently quit drinking scotch with my buddies, so i hope i can hold my self straight...gotta get my liver in check if I will ever compete..LOL

Good luck brother!

Thanks.
And you are doing great too.
Keep up the good work.

cawiau
05-21-2007, 06:47 AM
Ok, I just posted in my Velocity Diet Log that I am back from Vegas and ready to take this up a notch.

I maintain my weight at 302 lbs which to me is great. I am happy, happy, happy.

Came back semi-drunk from Vegas and slept the whole flight and slept some more from 7:00 PM till 5 this morning when I got home.

SO I am back at it, and taking from where I left off.
I loved Las Vegas but it is also good to be back

cawiau
05-21-2007, 06:51 AM
Cardio

Machine : Elliptical
Time : 30 minutes
Distance : 2.17 miles

cawiau
05-21-2007, 11:26 AM
Today I decided that I wanted to reach 240 lbs by September 1, 2007

That is 62 lbs in 15 weeks. My question is my goal possible or am I just daydreaming?

Maximus_Stats
05-21-2007, 11:31 AM
yo

cawiau
05-21-2007, 11:37 AM
yo

Waddup? I was wondering what happend to you?

Maximus_Stats
05-21-2007, 11:59 AM
Waddup? I was wondering what happend to you?

Still training hard. Good to see u back... Its progress time

cawiau
05-21-2007, 12:18 PM
Still training hard. Good to see u back... Its progress time

yeah, it is.

Let me see your progress!!!

Maximus_Stats
05-21-2007, 12:51 PM
yeah, it is.

Let me see your progress!!!

takin pics today, ill link u when i got them :P

cawiau
05-21-2007, 01:10 PM
takin pics today, ill link u when i got them :P

Good!!
Me have no progress to show yet :(

cawiau
05-21-2007, 07:09 PM
Weight Lifting
Barbell Bench Press 115*10 115*8 135*6 135*4
Incline Barbell Press 115*6 115*5 105 *7 105*5
Incline Dumbell Press 40*5 35*6 35*6
Flat Bench Dumbell Flyes 35*5 25*6 25*7

Post-Workout Cardio
Machine : Stairmaster
Time : 12 minutes
Comment : Those 12 minutes were a killer. Going for 20 next time.

cawiau
05-22-2007, 03:07 PM
Weightlifting

Squats 155*16 205*13 255*8 255*7 315*5
Deadlifts 135*8 135*10 155*8 155*6
Seated Leg Curls 110*10 130*10 150*8
Dumbell Lunges 40*10 40*10

p0opstlnksal0t
05-22-2007, 03:13 PM
nice bro, i did legs last night, started mixing in some 20 rep squats... i almost died, lol.

cawiau
05-22-2007, 03:19 PM
nice bro, i did legs last night, started mixing in some 20 rep squats... i almost died, lol.

Yeah :D
I like the burnign sensation.

cawiau
05-22-2007, 08:15 PM
Cardio

Stairmaster
Time : 8 minutes
Level : 3

Elliptical
Time : 30 minutes
Distance : 2.22 miles


Comments: I seriously enjoyed my cardio tonight. Will try to keep all my future cardio workouts like that.

cawiau
05-23-2007, 04:46 AM
Ok, I thought for a while that I would be stuck at 302 lbs but it seems it would not be the case.

I weight in today at 301 lbs
Not incredible, but I will take it. ;)

lespaulsarecool
05-23-2007, 04:58 AM
Ok, I thought for a while that I would be stuck at 302 lbs but it seems it would not be the case.

I weight in today at 301 lbs
Not incredible, but I will take it. ;)
are you running two logs dude?! I cant keep up with this many!

cawiau
05-23-2007, 07:11 AM
are you running two logs dude?! I cant keep up with this many!

I am running the Velocity Log that will end as soon as the 28 days are up.
Than this log that will last till it get's too long which will take a while.
Just need to keep up wiht one ;)
This one.

cawiau
05-23-2007, 07:14 AM
Cardio

Elliptical
Time : 30 minutes
Level : 3
Distance : 2.45 miles

Comments : This was a really good cardio. I was pumped the whole time, my energy level was high and wanted to keep going even after the 30 minutes was up. Too bad had to come to work :(

cawiau
05-24-2007, 09:41 AM
Weight Lifting

Wide Grip Front Fulldowns 100*15 120*10 120*10 130*8 150*6
Seated Cable Rows 150*10 150*10 170*10 200*8
Bent-Over Barbell Rows 95*10 115*8 115*8 135*6
One- Arm Dumbell Bent-Over Rows 45*10 45*10 50*6 70*6

Cardio

Stairmaster

Time :5 minutes
Resistance : 5


Comments : Only did 5 minutes cardio because the gym was closing. Really mad :mad: at myself

cawiau
05-24-2007, 11:25 AM
Fell asleep last night and forgot to turn on my alarm.
So I overslept and was 1 hour late for work.
So no morning cardio today :( , will try to catch up later.

cawiau
05-25-2007, 09:06 AM
Ok, Yesterday I got home and fell asleep. So I will take it as my off day. My upper body is killing me ;), guess that is supposed to be a good thing.

Now the bad thing. I woke up around 2 in the morning and had a major cheat. I mean I waws just craving for food and let my hunger get the best of me. Had a bowl, a huge bowl, of rice and chicken. Not good.

Hopefully I will work it off at the gym this afternoon. Overslept again this morning so no cardio so for that intend to up my cardio from the regular 30 minutes to 45 minutes. Will see how it goes.

So that is about it for today.

razuel
05-25-2007, 12:08 PM
Great to see you back bud! I stuck to it and am at negative 100 pounds.. you can do it too!

cawiau
05-25-2007, 12:14 PM
Great to see you back bud! I stuck to it and am at negative 100 pounds.. you can do it too!

Wow!!! I am impressed. Congratulations.
You are at my goal now and I intend to reach it to.

Thanks

cawiau
05-27-2007, 04:49 PM
All I did this whole weekend was sleep. I think I only ate like 3 to 5 meals between Friday and Sunday afternoon in between sleep.
I guess the hectic week finally catched up with me and my body couldn't take it any more so just shut down.
I will try to get some cardio in later in this afternoon at least.
----------------------->

cawiau
05-29-2007, 06:43 AM
Cardio

Stairmaster
Time : 5 minutes
Resistance : 4-5

Elliptical
Time : 30 minutes
Distance : 2.60 miles
Resistance : Level 5


Comment : Was a good cardio, just not my best. Fell I could have done better. :(

cawiau
05-30-2007, 06:40 AM
My weight in today was 300 lbs. Yeah hah....that was part of my mini-goal

Next mini-goal is 295.0 lbs...can't wait to reach that.

cawiau
05-30-2007, 10:39 AM
Cardio

Elliptical

Time : 30 minutes
Resistance : 5
Distance : 2.72 miles


Comments : I enjoyed the cardio session but had to cut it short, was running late for work. Can't wait for my lifting session this afternoon. the 300 lbs mark have put me in a good mood :D

cawiau
05-30-2007, 08:19 PM
Weight Lifting

Wide Grip Front Pulldowns 120*15 130*12 140*10 160*7
Seated Cable Rows 150*15 180*12 200*1o 220*8
Bent Over Barbell Row 95*14 115*10 145*8 165*6
One-Arm Dumbell Bent Over Row 65*12 75*10 80*8 90*6


Post Workout Cardio

Elliptical

Time : 10 minutes
Distance : 1 mile
Resistance : 10

Comments : It was a good workout but could have been better. My concentration wasn't there so the workout lasted more than it should. So cardio had to be cut short to 10 minutes so I up the resistance to 10 instead of the usual 5. Actually love the feeling so will do it again.:D

thundergut
05-31-2007, 05:48 AM
Looks good man, one of the best organized journals i've seen. I'll be waiting for that 295 milestone :)

cawiau
05-31-2007, 07:41 AM
Looks good man, one of the best organized journals i've seen. I'll be waiting for that 295 milestone :)

THanks. you are doing really great too.

thundergut
05-31-2007, 09:15 AM
Eh, I'm slacking in comparison. :)

Just waiting to start swimming, that should kickstart things for me...c'mon Friday!!!

Finnegan Bell
05-31-2007, 10:13 AM
My weight in today was 300 lbs. Yeah hah....that was part of my mini-goal

Next mini-goal is 295.0 lbs...can't wait to reach that.

Just take longer time to weigh urself,and bang u r there!!

Freddie Beef
05-31-2007, 10:14 AM
Great job on goal smashing bro!

cawiau
05-31-2007, 11:23 AM
Just take longer time to weigh urself,and bang u r there!!

I know I should but can't help myself.
Before I know it I am on that scale.
Usually every morning before cardio.
Will try to keep it to once a week.

cawiau
05-31-2007, 11:25 AM
Great job on goal smashing bro!

thanks bro, really appreciate.

cawiau
05-31-2007, 11:26 AM
Eh, I'm slacking in comparison. :)

Just waiting to start swimming, that should kickstart things for me...c'mon Friday!!!

I am sure you will get the hang of it in no time.
Good Luck with swimming on Friday.

cawiau
05-31-2007, 11:29 AM
Cardio

Elliptical

Time : 36 minutes
Resistance : 7
Distance : 3.36 miles


Comments : This was a really good cardio session. I really felt the burn during the cardio and afterwards. Also my energy was thru the roof, not sure why. But still, my back was killing me from my workout last night. Not sure I will be able to do cardio after my leg workout later on. We will see ;)

Finnegan Bell
05-31-2007, 12:43 PM
I know I should but can't help myself.
Before I know it I am on that scale.
Usually every morning before cardio.
Will try to keep it to once a week.

Lol my obsessions is with the mirror,I take my shirt off everyday to check my gains :D

cawiau
05-31-2007, 12:52 PM
Lol my obsessions is with the mirror,I take my shirt off everyday to check my gains :D

I think I will get there soon to. I do this everyday to see if I can see any differences, but so far nothing.

With my size, the scale is more my thing for now. Trying to get my bodyfat tested.

I am really pumped up now and really into this.

cawiau
05-31-2007, 06:31 PM
Weight Lifting

Leg Extensions 70*25 110*20 170*10 210*10 230*10 250*10
Squats 315*10 315*10 315*10
Angled Leg Press 180*30 360*24 450*18 540*15


Post Workout Cardio

Elliptical

Time : 10 minutes
Distance : 1 mile
Resistance : 7

Comments : My legs are killing me :D Was a really good workout, just wished I could have lasted longer doing cardio but my legs got a mind of their own. They wanted to give up on me. I was still able to walk out of the gym though ;) and hopefully I will be able to do cardio tomorow morning :(

thundergut
06-01-2007, 06:09 AM
Leg Extensions 70*25 110*20 170*10 210*10 230*10 250*10
Squats 315*10 315*10 315*10
Angled Leg Press 180*30 360*24 450*18 540*15

Now THAT is some leg blasting. Nice one bro, I don't think I would have been able to walk out of the gym...more like shimmy/shake/jiggle out.

cawiau
06-01-2007, 07:49 AM
Now THAT is some leg blasting. Nice one bro, I don't think I would have been able to walk out of the gym...more like shimmy/shake/jiggle out.

Thanks. My legs were okay afterwards, it is when I tried to do cardio they started acting up :D

cawiau
06-01-2007, 07:50 AM
Cardio

Elliptical

Time : 30 minutes
Resistance : 7
Distance : 2.65 miles


Comments : Nice cardio. I am thinking about increasing the resistance to 10 next session and going 30 minutes. We will see :)

heathershubby
06-01-2007, 12:35 PM
Cardio

Elliptical

Time : 30 minutes
Resistance : 7
Distance : 2.65 miles


Comments : Nice cardio. I am thinking about increasing the resistance to 10 next session and going 30 minutes. We will see :)

Nice very Nice awsome work

cawiau
06-01-2007, 12:38 PM
Nice very Nice awsome work

Thanks. I am trying my best. I have a contest to win :D

cawiau
06-01-2007, 01:40 PM
I have decided to take part of a competition that was posted in the Lose the Fat Section. The competition is from today June 1 till November 22 2007. But I already planned to cut till the end of the year so I could start a mini-bulk from January till the end of April. So, I set my goals for the end of the year at wich time I will start bulking.

Let me know if I am crazy or too ambitious.

June 1rst - June 30th -------------> 15 lbs

July 1rst - July 31rst --------------> 14 lbs

August 1rst - August 31rst -------> 13 lbs

September 1rst - September 30th -> 12 lbs

October 1rst - October 31rst ------> 11 lbs

November 1rst - November 30th --> 10 lbs

December 1rst - December 31rst --> 9 lbs

==================================

Total -----------------------------> 84 lbs

That would mean I will be at ~ 215 lbs starting January 08 where I would start a mini-bulk till the end of April 08. Not sure for the goals than.

What do you guys think? I think I can achieve it, will be hard, but I think I can achieve it :)

Let me know.

ScottC
06-01-2007, 02:41 PM
The only thing I see that I would change is the mini bulk. Keep cutting. Take off as much fat as possible before starting even a mini bulk. Just a suggestion....

cawiau
06-01-2007, 02:59 PM
The only thing I see that I would change is the mini bulk. Keep cutting. Take off as much fat as possible before starting even a mini bulk. Just a suggestion....

I know the usual recommendation is to lose as much as you can before you bulk but I figure that after cutting for so long my body would want a brake.
Even if it is to go on maintenance for a while
Don't want to strain it too much or I would loose my ambition and get tired of it.

ScottC
06-01-2007, 03:13 PM
I know the usual recommendation is to lose as much as you can before you bulk but I figure that after cutting for so long my body would want a brake.
Even if it is to go on maintenance for a while
Don't want to strain it too much or I would loose my ambition and get tired of it.
I know the feeling, but you need to push yourself hardest then. I have been cutting so to speak for over 13 months now. My trainer has told me I have another 8-12 weeks to go when I start a new plan in July. I would have liked to cut, but I have to push myself to do it right and rid myself of as much fat as possiible first.

cawiau
06-01-2007, 07:10 PM
I know the feeling, but you need to push yourself hardest then. I have been cutting so to speak for over 13 months now. My trainer has told me I have another 8-12 weeks to go when I start a new plan in July. I would have liked to cut, but I have to push myself to do it right and rid myself of as much fat as possiible first.

You do have a point.
I will wait till January and re-evaluate my plans.
Thanks again.

cawiau
06-01-2007, 07:17 PM
Weight Lifting

Shoulder Press 30*20 60*12 80*8 90*5 100*3
Barbell Upright Rows 45*15 65*10 65*10 65*10
Seated Dumbell Press 30*12 30*10 35*8 35*6
Lateral Dumbell Raise 15*10 15*10 20*6 20*6


Post Workout Cardio

Elliptical

Time : 20 minutes
Distance : 2 mile
Resistance : 10 [First 10 minutes]
------------->7 [Last 10 minutes]

Comments : All considered this was a good workout. My shoulders are killing me a little but not too much. The cardio session was kinda cool, my speed went up like crazy after reducing it from 10 to 7. That's all for now :)

Freddie Beef
06-01-2007, 07:29 PM
Good workout bro. Do you like doing your cardio after your weights? I sure dont!

cawiau
06-01-2007, 07:57 PM
Good workout bro. Do you like doing your cardio after your weights? I sure dont!

Thanks
I do, it just add a certain quick to the end of my workouts.
Don't feel complete without it.

cawiau
06-01-2007, 08:24 PM
Name : cawiau
Age : 22
Height : 69 inches
Weight : 300 lbs
Abdomen : 48.5 inches
Neck : 17.5 inches
Arms : 17.5 inches
THighs : 34 inches
Calves : 19 inches
Bodyfat : 37% based on http://www.he.net/~zone/prothd2.html


http://bodyspace.bodybuilding.com/img/125455/progresspic/38013orig.jpg

skuZZitude
06-01-2007, 09:06 PM
hey man,

We are both 300lbs and we both gained weight. You were 265lb I was 250lb and I'm 302 now. I started a thread and im in the same contest as you.

Your pics are a lot like me except I have the wonderful privledge of being 7 inches taller than you which evens out my weight a bit but I am still fat.

I am scared to read about knee issues. My knees kill my when I walk but i dont have any problems with them. I used to 400lbs and had no probems but my friclken knees KILL now. I want to lose this weight and take the stress off my knees..... don't need a knee injury.

You are doing awesome though man keep up the good work and you will lose the weight. 35lbs gain is nothing you can lose that all in no time and get even lower. Contest starts today so let's kick some ass ....

cawiau
06-01-2007, 11:46 PM
Actually to be correct, you only have 6 inches on me :D

Hope that your knees get back to normal soon.

And let's kick some ass.

lespaulsarecool
06-02-2007, 07:51 AM
Eh, I'm slacking in comparison. :)

Just waiting to start swimming, that should kickstart things for me...c'mon Friday!!!
FYI

Swimming is a great cardio workout for sure and an all body resistance workour to boot, your legs dont get so much of a work out though, so the bigger and stronger you are the more Kcals you will burn.

BUT,

As swimming takes place in water (duh!) the body loses heat into the water and some research/books/threads/posters etc have suggested that the body reacts by maintaining a small layer of fat as insulation if you spend a long time in the water. Some workouts have suggests blasting say 5 laps then getting out to heat up. It will work for you and IS a great form of cadio/resistance, however, it makes it harder to see that six pack, unless of course you have abs like gerard butler from 300!

heathershubby
06-02-2007, 09:01 AM
FYI

Swimming is a great cardio workout for sure and an all body resistance workour to boot, your legs dont get so much of a work out though, so the bigger and stronger you are the more Kcals you will burn.

BUT,

As swimming takes place in water (duh!) the body loses heat into the water and some research/books/threads/posters etc have suggested that the body reacts by maintaining a small layer of fat as insulation if you spend a long time in the water. Some workouts have suggests blasting say 5 laps then getting out to heat up. It will work for you and IS a great form of cadio/resistance, however, it makes it harder to see that six pack, unless of course you have abs like gerard butler from 300!

Man I always thought that because you held your breath swimming was not technically cardio. I think I heard that somewhere so it's good to learn it actually is and I 2 think a great addition to any program.

heathershubby
06-02-2007, 09:02 AM
tough but good bro lets see it now

cawiau
06-02-2007, 09:22 AM
Man I always thought that because you held your breath swimming was not technically cardio. I think I heard that somewhere so it's good to learn it actually is and I 2 think a great addition to any program.

Yep, it is good.
Coming september I am going to try to incorporate it in my workouts.
Like 2 to 3 times per week.
We will see how it works out.

cawiau
06-02-2007, 09:43 AM
tough but good bro lets see it now

Going to the gym in a minute :D

lespaulsarecool
06-02-2007, 10:45 AM
Man I always thought that because you held your breath swimming was not technically cardio. I think I heard that somewhere so it's good to learn it actually is and I 2 think a great addition to any program.
You are still working your cardiovasucalr system and putting it under a lot of strain due to the breathing, the breathing can be regulated to every 3 pulls, 2 pulls etc whichever suits, you get more adept at using that particular breath, and the faster you go techinically the faster you breathe too (like any other cardio) as you are 'pulling' through the water more. Your heart rate goes through the roof, you breathe heavy - it is cardio! Very goo for bulding your VO2 max also as your body has to learn to use the breath more efficiently. Swimming is very good for HIIT too, blast up a length in front crawl and breastroke back, or for endurance.

Im rambling, perhaps we should ask a triathelete if its cardio?!

lespaulsarecool
06-02-2007, 10:57 AM
Now THAT is some leg blasting. Nice one bro, I don't think I would have been able to walk out of the gym...more like shimmy/shake/jiggle out.
I can beat this!!! yesterdays leg session (aiding by lots of caffeine and Rage against the machine on the ipod!). Bear in mind I only respond well to volume as I spent a lot of years doing endurance sports and only seem to get DOMS with volume.

Started with 20 mins abs.

Smith machine arse to ground squat
70kg x 12, 100kg x 6 x 4, 70kg x 12 x 2

Smith Machine (there was only someone doing arms in gym - I didnt hog!) Lunges - in place, I can explain further if needed but an almighty leg blaster, especially glutes.

50kg x 12, 70kg x 6 x 4, 50 kg x 12 x 2

Stiff Legged Deadlift

100kg x 12, 120kg x 6 x 4, 90 kg x 12 x 2

Deadlift (im flagging by now - the ipod getting louder and I cant stop sweating)!

100kg x 12, 140kg x 6, 170kg x 6 x 3, 100kg x 12, 80 kg x 12, bar x 15

Hamstring Pullover and Leg extension Bi-sets
10-12 reps each - 4 sets

Calf Raises, stood up feet on plate, weight on shoulders,

1 set x 12, 4 sets x 6, 2 sets x 12, 1 set x 20
dont know exact weights as they are increasing numbers and up to 6 its a half plate etc, but I do know the numbr is getting higher.

Consequently on my night shift I was wobbling, I nearly fell down stairs in gym as the free weights room is upstairs and today I have the worst DOMS, my ass is killing, my quads are destroyed well and truly and cant touch my toes, and I tend to get it worse 48 hours after so roll on tommorrow! I was cleaning my car before pi8cking up the lap top, knelt on seat hoovering (vac?!) and hamstring and calf on left leg went itno a mad spasm and just wobbled really fast.

NB before this I hadnt trained legs for aroud 4 weeks for lazy reasons and my legs are already big and I play soccer, then I remember the overall benefit for muscle gain of leg training so I get carried away like a fool, off until monday now though, its saturday 6pm here!

cawiau
06-02-2007, 10:57 AM
Since today is a saturday I stayed in bed a little later than usual....or alot later than usual. It is about to be one.
I am about to leave for the gym. My gym close early on Saturday ; 6:00 PM; so instead of my regular morning cardio followed by my afternoon workouts I am going tp do the weighlifting now followed by some cardio.
Also to replace my morning cardio I am thinking about going for a jog/speedwalking in the park later on this afternoon.

That is all folks, I am off to the gym. By the way I think I about to brake that scale :D

cawiau
06-02-2007, 10:59 AM
I can beat this!!!

So you are challenging me in my own thread!!! :mad:

I am coming for you!!!


LOL j/k :D

On a serious note, nice workout.

heathershubby
06-02-2007, 12:34 PM
You are still working your cardiovasucalr system and putting it under a lot of strain due to the breathing, the breathing can be regulated to every 3 pulls, 2 pulls etc whichever suits, you get more adept at using that particular breath, and the faster you go techinically the faster you breathe too (like any other cardio) as you are 'pulling' through the water more. Your heart rate goes through the roof, you breathe heavy - it is cardio! Very goo for bulding your VO2 max also as your body has to learn to use the breath more efficiently. Swimming is very good for HIIT too, blast up a length in front crawl and breastroke back, or for endurance.

Im rambling, perhaps we should ask a triathelete if its cardio?!

lol I was jsut saying that is what someone had told me once I believe you when you say it is. It's a while away for me it might sound dumb as I post progress pics up here but I have no intention of being seen in public without a shirt anytime soon ;) ONE DAY THOUGH

lespaulsarecool
06-02-2007, 04:10 PM
lol I was jsut saying that is what someone had told me once I believe you when you say it is. It's a while away for me it might sound dumb as I post progress pics up here but I have no intention of being seen in public without a shirt anytime soon ;) ONE DAY THOUGH
Behave squire, I didnt mean it in an argumentative way, more informative! We lose context and tone inflection in the written language!!!! Unless especially trained!

lespaulsarecool
06-02-2007, 04:14 PM
So you are challenging me in my own thread!!! :mad:

I am coming for you!!!


LOL j/k :D

On a serious note, nice workout.
A challenge my good man?! ( I do believe that I did protect the sanctity of your thread!)

My heavens no, I was particulary proud of my leg beasting is all! Your workout was one of quality I do agree. PM me when you need motivating, I can be seething in a polite and motivating way.

Am I sound indeed quite british!?

Keep it going men, only you can do it, I cant do it for you, and remember this:

The KEY to immortality is first living a life WORTH remembering

cawiau
06-04-2007, 12:41 PM
Weight Lifting

Standing Barbell Curls 25*20 55*15 75*10 85*8 95*5
E-Z Bar Preacher Curls 65*10 75*7 75*6 75*6
Standing Alternante Dumbell Curls : 30*10 35*8 35*6 35*6
Seated Hammer Curls 25*12 30*8 30*8 35*6
Cable Pushdowns 65*20 70*15 75*12 80*10 85*8
Lying Triceps Extensions 30*20 40*15 60*10 60*10


Post Workout Cardio

Elliptical

Time : 20 minutes
Distance : 2 mile
Resistance : 7

Comments : This workout was a little draining. Did not even want to do my cardio afterwors, but did it anyway by force of habit. Will look into changing a few things around next time.

cawiau
06-04-2007, 12:46 PM
Cardio

Elliptical

Time : 45 minutes
Resistance : 7
Distance : 4.10

Ab Workout
Did 15 minutes of Ab workout
Crunches
Cable Crunches
Torso Rotation
Maching crunches


Comments : Was a good cardio session. I think I am going to stick with the 45 minutes instead of the usual 30 minutes. Will see what are the results in a week or 2.

cawiau
06-04-2007, 12:51 PM
Cardio

Elliptical

Time : 45 minutes
Resistance : 8 [First 20 Minutes]
-----------> 7 [ Last 25 minutes]
Distance : 4.12 miles

Comments : Good cardio session. Worked a good sweat. Liking the 45 minutes so far. Will try to keep it.

thundergut
06-04-2007, 01:17 PM
Rock on man, you still thinking of bumping it up to a 10?

cawiau
06-04-2007, 01:18 PM
Rock on man, you still thinking of bumping it up to a 10?

Yeah, I try to bump it to 10 last week. Only lasted 20 minutes.
So I am increasing it little by little, now I am at 8

thundergut
06-04-2007, 01:44 PM
Good call and probably a better decision overall. Slow and steady wins the race :)

cawiau
06-04-2007, 01:49 PM
Good call and probably a better decision overall. Slow and steady wins the race :)

yep and you know I intend to win this one ;)

cawiau
06-06-2007, 11:22 AM
Weight Lifting
Barbell Bench Press 95*15 105*10 135*6 135*6
Incline Barbell Press 95*10 115*8 125*5
Incline Dumbell Press 35*12 40*9 45*6
Flat Bench Dumbell Flyes 35*6 30*8 30*7

Post-Workout Cardio

Elliptical

Time : 20 minutes
Resitance : 7
Distance : 2 miles


Comment : This was one of my worst workout ever. I had a terrible headeache that did not help and concentration was not there. TERRIBLE. Also decided that starting next week I will do isolate chest workout till september and see how it works for me..

cawiau
06-06-2007, 11:25 AM
OK, I used yesterday as a rest day since it was my sister birthday. I didn't do nothing, not even go to work. I just stayed home, ran around, go pick up her bycicle (BD present) and played with her.
Also had chocolate Ice Cream cake...mmmmmmm :p

cawiau
06-06-2007, 11:27 AM
Bad News :
-------------> No cardio this morning since I was running late for work. :(

Good News :
--------------> I weighted in at 299.6 lbs. So finally lost that cheat weight that I gained over the weekend plus the water weight. Gee, was about time :D

lespaulsarecool
06-06-2007, 12:12 PM
Bad News :
-------------> No cardio this morning since I was running late for work. :(

Good News :
--------------> I weighted in at 299.6 lbs. So finally lost that cheat weight that I gained over the weekend plus the water weight. Gee, was about time :D
well, what are you goign to do in place? when are you going to make it up?

cawiau
06-06-2007, 12:17 PM
well, what are you goign to do in place? when are you going to make it up?

I don't think I can make it up even if I try. It is lost time :(
Going to the gym later on for leg workout and have cardio after.
Will see if I can kick my ass later on to make up for it :p

PaLftr
06-06-2007, 12:46 PM
You still doing the Vdiet?

cawiau
06-06-2007, 12:50 PM
You still doing the Vdiet?

Nah...Couldn't handle it. :(
I lasted about a week I think.

PaLftr
06-06-2007, 12:52 PM
Nah...Couldn't handle it. :(
I lasted about a week I think.
What's your diet like now?

cawiau
06-06-2007, 01:06 PM
What's your diet like now?

Monday to Friday :

1) Protein Shake after morning Cardio
2) Cereal with milk when I get to work
3) Lunch : Salad + eggs + spicy chicken + pickles + cucumber + cheese
4) Protein Shake before my Afternoon Workout
5) Depends on the time
--------->a) Workout finish between 8-10 PM : Rice and chicken
---------> b)Workout finish after 10 PM : Protein shake with 2-4 tablespoon of peanut butter

Never a six meal since I don't seem to fit one in.

Saturday - Sunday diet is usually whaterver is available around the house in moderation. So it change week to week.
This weekend it was
1) Protein Shake
2) Spaghetti
3) Peanut Butter Sandwich
4) Pizza and Hot Dog (Saturday)
---> Japanese Restaurant (Sunday)
5) Protein Shake + 2 tablespoon of peanut butter

Still needs some work.

heathershubby
06-06-2007, 01:43 PM
alright lets see some down hill motion now your back under 300 lb good job lets see some ass kicking over here.:)

cawiau
06-06-2007, 01:49 PM
alright lets see some down hill motion now your back under 300 lb good job lets see some ass kicking over here.:)

Thanks. I am still motivated and ready to kick some behind.
Gotta do what you gotta do.

Freddie Beef
06-06-2007, 09:22 PM
You better be ready if ya wanna keep up with me...lol

skuZZitude
06-07-2007, 02:11 AM
mmmm Japanese food......

I see what this is........ cawiau isn't actually eating japanese food he just wants to make our mouths water so we eat a lot of japanese food and gain weight and he can win the contest........ tricky bastard.


Monday to Friday :

1) Protein Shake after morning Cardio
2) Cereal with milk when I get to work
3) Lunch : Salad + eggs + spicy chicken + pickles + cucumber + cheese
4) Protein Shake before my Afternoon Workout
5) Depends on the time
--------->a) Workout finish between 8-10 PM : Rice and chicken
---------> b)Workout finish after 10 PM : Protein shake with 2-4 tablespoon of peanut butter

Never a six meal since I don't seem to fit one in.

Saturday - Sunday diet is usually whaterver is available around the house in moderation. So it change week to week.
This weekend it was
1) Protein Shake
2) Spaghetti
3) Peanut Butter Sandwich
4) Pizza and Hot Dog (Saturday)
---> Japanese Restaurant (Sunday)
5) Protein Shake + 2 tablespoon of peanut butter

Still needs some work.

cawiau
06-07-2007, 11:53 AM
You better be ready if ya wanna keep up with me...lol

Bigfred, just because I am a little slow doesn't mean you are going to win.
Hush now and keep on working out because I am kicking some asses!!! :D

cawiau
06-07-2007, 11:55 AM
mmmm Japanese food......

I see what this is........ cawiau isn't actually eating japanese food he just wants to make our mouths water so we eat a lot of japanese food and gain weight and he can win the contest........ tricky bastard.

HAHHAHAHAH!!!
Funny you should say that because today instead of my regular salad I am going to a Japanese restaurant with a friend....
Thinking about having some sesame chicken.
You want any :p

cawiau
06-07-2007, 11:59 AM
Weightlifting

Squats 155*20 225*15 255*10 255*10
Deadlifts 135*10 155*10 225*6 225*6
Seated Leg Curls 110*15 130*12 150*10 170*8
Calves Raise 90*15 90*15 135*20 180*15

Comments : That was a good workout all considered. I just need to work on the time frame. My rest time was more than the 2 minutes allowed, some time went even over to 5 minutes. Will work on that next time.

Ronto
06-07-2007, 12:00 PM
HAHHAHAHAH!!!
Funny you should say that because today instead of my regular salad I am going to a Japanese restaurant with a friend....
Thinking about having some sesame chicken.
You want any :p

No, I'm on a diet :p haha :D

cawiau
06-07-2007, 12:01 PM
No, I'm on a diet :p haha :D

OK....it's all good as long it fits into your calories.
Having Brown rice instead of white ;)

lespaulsarecool
06-07-2007, 03:22 PM
are your workouts/diets hindered in any way? I mean your size/fitness etc?

cawiau
06-07-2007, 03:28 PM
are your workouts/diets hindered in any way? I mean your size/fitness etc?

Nope!
Been lazy and haven't done cardio in 2 days.
That's all.

lespaulsarecool
06-07-2007, 03:35 PM
your cardio is generally good I feel but I personally would not get anywhere on your weightraining program

lespaulsarecool
06-07-2007, 03:38 PM
Its just my opinion of course, if you are gaining etc its fine, but you should be able to 'culk' that is, put on some decent muscle and lose a ****load of bodyfat

lespaulsarecool
06-07-2007, 03:39 PM
Weightlifting

Squats 155*20 225*15 255*10 255*10
Deadlifts 135*10 155*10 225*6 225*6
Seated Leg Curls 110*15 130*12 150*10 170*8
Calves Raise 90*15 90*15 135*20 180*15

Comments : That was a good workout all considered. I just need to work on the time frame. My rest time was more than the 2 minutes allowed, some time went even over to 5 minutes. Will work on that next time.
This for example would have taken me probably less than half an hour, I think you should crank it up

cawiau
06-07-2007, 03:40 PM
Its just my opinion of course, if you are gaining etc its fine, but you should be able to 'culk' that is, put on some decent muscle and lose a ****load of bodyfat

So what would you change?

cawiau
06-07-2007, 03:42 PM
This for example would have taken me probably less than half an hour, I think you should crank it up

Nice, less than half hour? :confused:

Ok, than. It took me more but after all I am not as athletic as you. Remember, I weight like 300 lbs on a good day.

So, what would you change?

lespaulsarecool
06-07-2007, 06:06 PM
sorry man that sounds like I am trying to compete, im not, more motivating (if I can).

To that particular workout I would basically increase your volume to increase the actual amount your doing thus burning more calories and producing hypertrophy.

Id add a leg press or lunge and leg extension for 4-5 sets with a 12 rep set to 'test the water' and 8 rep set to further test your limits for the day then three 6 rep sets for as much as possible on that day. Im one for training to my capacity THAT day as I know I wont cheat myself as this would open the door for, I always try to increase if I can But for example, my standing dumbell curl will be a lot lighter at the end as it would be at the beginning as I try to go to failure on each individual exercise and thus changing the order you train, the exercises for each bodypart, the more you shock your body and get deep DOMS.

cawiau
06-07-2007, 09:03 PM
Thanks for the advice. I really appreciate :)

cawiau
06-07-2007, 09:19 PM
I haven't done any cardio for 3 days now and lifted weights for 2 days this week only.
It just hit me know and I am really pissed at myself :mad:

Mojo72
06-07-2007, 09:28 PM
C'mon man. Don't dwell on it. Start tomorrow off on the right foot and get yourself back on track. You know three solid workouts over the next three days and your head will be right back where it's supposed to... like this never happened. I've got faith in ya! :)

cawiau
06-07-2007, 10:00 PM
C'mon man. Don't dwell on it. Start tomorrow off on the right foot and get yourself back on track. You know three solid workouts over the next three days and your head will be right back where it's supposed to... like this never happened. I've got faith in ya! :)

Thanks for the support, really appreciate it.

Quickxi
06-07-2007, 10:26 PM
just get back on the horse...you'll get there...

Freddie Beef
06-07-2007, 10:41 PM
I haven't done any cardio for 3 days now and lifted weights for 2 days this week only.
It just hit me know and I am really pissed at myself :mad:

Dont feel bad. I fell off my diet today. You gotta have a short memory when it comes to working out and weight loss. JUst forget it happened and start fresh. WE all have lapses from time to time. All we can do is dust ourselves off and get back up and keep on fighting. And DONT DWELL ON IT!!

cawiau
06-07-2007, 10:47 PM
Thanks for all the great support everyone.
Really appreciate.

lespaulsarecool
06-08-2007, 03:46 AM
sorry man that sounds like I am trying to compete, im not, more motivating (if I can).

To that particular workout I would basically increase your volume to increase the actual amount your doing thus burning more calories and producing hypertrophy.

Id add a leg press or lunge and leg extension for 4-5 sets with a 12 rep set to 'test the water' and 8 rep set to further test your limits for the day then three 6 rep sets for as much as possible on that day. Im one for training to my capacity THAT day as I know I wont cheat myself as this would open the door for, I always try to increase if I can But for example, my standing dumbell curl will be a lot lighter at the end as it would be at the beginning as I try to go to failure on each individual exercise and thus changing the order you train, the exercises for each bodypart, the more you shock your body and get deep DOMS.
By capacity I mean the amount of weight I can lift that day, some days its 45kg dumbells on bench (100lbs) sometimes its 50 55 or once 60kg. I mean I work to my capacity THAT day as in what my muscles will allow, this would open door for cheating oneself but I am very strict and believe in working the muscle not just lifting the highest weight.

You have a lot of stored energy to get through, get some fire up your ass and keep going. Make sure you keep 6 hours betwen cardio/weights in not doing it in one block, leave some recovery time or you''ll flame out.

lespaulsarecool
06-08-2007, 03:48 AM
C'mon man. Don't dwell on it. Start tomorrow off on the right foot and get yourself back on track. You know three solid workouts over the next three days and your head will be right back where it's supposed to... like this never happened. I've got faith in ya! :)
never mind that! This man wants to get down about 50 lbs by christmas, get to the gym now, do cardio or weights but do something, I am not into this, start monday, ill start my diet monday, training monday or tomorrow, NOW NOW NOW do it now! unless your ill?! Additionally its only 1045am here so theres still time!

lespaulsarecool
06-08-2007, 03:50 AM
C'mon man. Don't dwell on it. Start tomorrow off on the right foot and get yourself back on track. You know three solid workouts over the next three days and your head will be right back where it's supposed to... like this never happened. I've got faith in ya! :)
additionally it says 4.30 am here so it might be last thing at night thursday where you are so we might be saying the same thing! spotted the 'next 3 days' part!

furthermore, how do I quote parts of a message?

lespaulsarecool
06-08-2007, 03:51 AM
Dont feel bad. I fell off my diet today. You gotta have a short memory when it comes to working out and weight loss. JUst forget it happened and start fresh. WE all have lapses from time to time. All we can do is dust ourselves off and get back up and keep on fighting. And DONT DWELL ON IT!!
agree! Ill stop posting now cause it seems like Im rambling on

ScottC
06-08-2007, 05:00 AM
Keep up the great work. Don't worry about things. In the long run it will mean NOTHING.

Talk to you when I return, or if I get a chance to post while away. :)

TheKansan
06-08-2007, 08:10 AM
I haven't done any cardio for 3 days now and lifted weights for 2 days this week only.
It just hit me know and I am really pissed at myself :mad:

Get up off the computer and do something about it. If you can't make it to the gym do some bodyweight exercises at home if nothing else. Go outside and take a walk for some cardio. Whatever happens do something. I want to see you in that winners circle in the cutting contest.

lespaulsarecool
06-08-2007, 04:47 PM
Get up off the computer and do something about it. If you can't make it to the gym do some bodyweight exercises at home if nothing else. Go outside and take a walk for some cardio. Whatever happens do something. I want to see you in that winners circle in the cutting contest.
BigT makes sense!

cawiau
06-08-2007, 04:56 PM
BigT makes sense!

Yep I know it does, but what much can I do when I get home at 2-3 in the morning like last night?
Thank god today is Friday.
Still at work though :mad:

Mojo72
06-09-2007, 09:44 AM
How are things goin' man?

Did you manage to get yourself a workout taken care of? :)

cawiau
06-09-2007, 09:56 AM
How are things goin' man?

Did you manage to get yourself a workout taken care of? :)

Going to the gym this afternoon around 4 PM before I go to work.
Doing my laundry now.

Mojo72
06-09-2007, 09:59 AM
Going to the gym this afternoon around 4 PM before I go to work.
Doing my laundry now.

Good deal bro. Make it a good one! :)

skuZZitude
06-09-2007, 10:05 AM
Going to the gym this afternoon around 4 PM before I go to work.
Doing my laundry now.

I'll believe it when I see it :D

..... I mean the laundry of course!!

cawiau
06-09-2007, 10:08 AM
I'll believe it when I see it :D

..... I mean the laundry of course!!

HAHAHAHHAHHAHAHAHHA!!!!
By the way, I am down to 298.2 with no exercise.
All diet

cawiau
06-09-2007, 10:12 AM
Good deal bro. Make it a good one! :)

Thanks, will try.

Ronto
06-09-2007, 10:12 AM
HAHAHAHHAHHAHAHAHHA!!!!
By the way, I am down to 298.2 with no exercise.
All diet

Now imagine if you did some cardio, and worked out :p

cawiau
06-09-2007, 10:13 AM
Now imagine if you did some cardio, and worked out :p

Stop rubbing it in my face. I know, I know....
Damn!!!!
Ok, I will get to it, okay.
Going to run out to buy some laundry soap and detergent.
Be back soon.

Ronto
06-09-2007, 10:15 AM
Stop rubbing it in my face. I know, I know....
Damn!!!!
Ok, I will get to it, okay.
Going to run out to buy some laundry soap and detergent.
Be back soon.

haha I'm just givin you a hard time man.

skuZZitude
06-09-2007, 10:15 AM
HAHAHAHHAHHAHAHAHHA!!!!
By the way, I am down to 298.2 with no exercise.
All diet

You know what that means....... you lost muscle :D

Just kidding. Time to thank your body for giving you a break and go and work the **** out of it, show it who is boss.

cawiau
06-09-2007, 11:03 AM
You know what that means....... you lost muscle :D

:mad:
You guys never quit do you!
Thnaks for the ass kicking


Just kidding. Time to thank your body for giving you a break and go and work the **** out of it, show it who is boss.

I plan too :D

cawiau
06-09-2007, 11:05 AM
haha I'm just givin you a hard time man.

Thanks. I really appreciate it.

Quadroplex
06-09-2007, 11:38 AM
Don't drop the soap on the way back! :P

Ok I think I need to take a nap :D

skuZZitude
06-09-2007, 12:56 PM
:mad:
You guys never quit do you!
Thnaks for the ass kicking

You ain't see no ass kickin yet....... keep missin cardio sessions and you'll find out what an ass kicking is.

Not joking........................ no smilie face coming.......... seriously.

new2lifting
06-09-2007, 02:02 PM
Weight Lifting

Leg Extensions 70*25 110*20 170*10 210*10 230*10 250*10
Squats 315*10 315*10 315*10
Angled Leg Press 180*30 360*24 450*18 540*15



nice squatting bro

cawiau
06-09-2007, 04:19 PM
Don't drop the soap on the way back! :P

Ok I think I need to take a nap :D

I hope you enjoy your nap :D

cawiau
06-09-2007, 04:23 PM
You ain't see no ass kickin yet....... keep missin cardio sessions and you'll find out what an ass kicking is.

Not joking........................ no smilie face coming.......... seriously.

Hey, bring it on.
Might be just what I need!!!

cawiau
06-09-2007, 04:24 PM
nice squatting bro

Thanks for the support bro, I really appreciate it.

cawiau

Sky22
06-09-2007, 05:58 PM
Glad to hear your back on track. I'm here to stay as well. Took a while off but now it's time to get my butt in shape. Good luck.

*Subscribed*

cawiau
06-09-2007, 11:00 PM
Glad to hear your back on track. I'm here to stay as well. Took a while off but now it's time to get my butt in shape. Good luck.

*Subscribed*

Good to have you back and thanks for subcribing :D

Finnegan Bell
06-10-2007, 07:27 AM
You finally got down 300 lbs

congrats bro,nice work

cawiau
06-10-2007, 02:05 PM
You finally got down 300 lbs

congrats bro,nice work

thanks, but my cheat yesterday might mess it all up.

We will see.

skuZZitude
06-10-2007, 03:54 PM
thanks, but my cheat yesterday might mess it all up.

We will see.

You better get back on the wagon quick! I am aiming for a 5.5lb loss this week to get into the 280's. You are making this contest too easy for me!!!!!!! :D

cawiau
06-10-2007, 04:07 PM
You better get back on the wagon quick! I am aiming for a 5.5lb loss this week to get into the 280's. You are making this contest too easy for me!!!!!!! :D

****!!!!

Ok, I think by tomorow I will be in between 299-300.
Still, I can get you.
I will give you this little afvance but should catch up with you in 2 weeks or so.

Quickxi
06-10-2007, 06:11 PM
cheat meal should only add some water weight. congrats on getting under the 300lb mark!

cawiau
06-10-2007, 06:57 PM
cheat meal should only add some water weight. congrats on getting under the 300lb mark!

thanks but the water weight take a ****load of time to lose.

cawiau
06-11-2007, 02:17 PM
Cardio

Elliptical

Time : 45 minutes
Resistance : 8
Distance : 4.30 miles

Comments : Good cardio session. Worked a good sweat. Definitely keeping the 45 minutes cardio. Will see the results in the next month or so.

skuZZitude
06-11-2007, 02:33 PM
Cardio

Elliptical

Time : 45 minutes
Resistance : 8
Distance : 4.30 miles

Comments : Good cardio session. Worked a good sweat. Definitely keeping the 45 minutes cardio. Will see the results in the next month or so.

My REST period on my HIIT workout has a higher resistance than that!!!!!!!

:D

cawiau
06-11-2007, 02:44 PM
My REST period on my HIIT workout has a higher resistance than that!!!!!!!

:D

Too bad I cannot post my instant reaction when I read this :mad:

You are really pushing it :D

heathershubby
06-11-2007, 02:49 PM
what up man looks like your back on track and hard great job.

cawiau
06-11-2007, 02:55 PM
what up man looks like your back on track and hard great job.

Yep, I am back on track and hopefully I will stick to it.

Need to whoop some ass, big time :D

Thanks for passing by.

cawiau
06-11-2007, 08:24 PM
Weight Lifting
Iso- Lateral Flat Bench Press 90*12 110*10 130*6 130*6 130*6
Iso Lateral Incline Press 90*10 110*10 130*5 130*8
Incline Dumbell Press 40*12 45*7 45*8
Flat Bench Dumbell Flyes 30*6 30*8 30*8

Post-Workout Cardio

Elliptical

Time : 30 minutes
Resitance : 8
Distance : 2.80 miles


Comment : All considered this was a good workout. I was done lifting in less than in hour than did cardio. Really enjoyed.
I am back and it is time to kick some asses :D

Quickxi
06-11-2007, 09:31 PM
nice job, way to blast through that workout!

Ronto
06-11-2007, 09:42 PM
Nice job SALLY. haha :)

cawiau
06-11-2007, 09:42 PM
nice job, way to blast through that workout!

thanks....just wanted to get back in the groove the right way.
And also...to make someone else shut up! Not naming any names ;)

cawiau
06-11-2007, 09:43 PM
Nice job SALLY. haha :)

What the **** :mad:



Anyway, really appreciate. :)

Ronto
06-11-2007, 09:46 PM
What the **** :mad:



Anyway, really appreciate. :)

You know I'm just messin haha. :)

How do you like doing cardio w/ workout? I may end up having to start doing that because of work/starting college summer classes.

cawiau
06-11-2007, 09:51 PM
How do you like doing cardio w/ workout? I may end up having to start doing that because of work/starting college summer classes.

At first you don't like it but you grow into it.
Good luck with it, not stop cheating.

lespaulsarecool
06-12-2007, 01:47 AM
Man, how come you can squat preety huge then your bench, well, to be frank, sucks?!

Is that something we can work on in this cycle, as a culking type thing?

cawiau
06-12-2007, 06:33 AM
Is that something we can work on in this cycle, as a culking type thing?

Damn, you can be late!!! :mad:

I started two threads about that already asking for help and yes I am currently working on it.
So what do you got for me? :)

Finnegan Bell
06-12-2007, 08:41 AM
thanks, but my cheat yesterday might mess it all up.

We will see.

Yeah,I know,do u take creatine too?? I stopped creatine couple of days ago and I dropped like 4 lbs of water.

I dont mean u should stop taking creatine,I show u that water weight fluctuation can be really significant.

I'll be back to creatine and other supplements after two weeks.

cawiau
06-12-2007, 10:50 AM
Yeah,I know,do u take creatine too?? I stopped creatine couple of days ago and I dropped like 4 lbs of water.

I dont mean u should stop taking creatine,I show u that water weight fluctuation can be really significant.

I'll be back to creatine and other supplements after two weeks.

Yep, that is the other thing. I am taking creatine.
So might be another reason.
I am back up to 303 lbs. Really frustrating.
But on the good side, I lost 2 inches.

cawiau
06-12-2007, 10:52 AM
Cardio

Elliptical

Time : 33 minutes
Resistance : 8
Incline : 10
Distance : 3.13 miles

Comments : Had to cut cardio short. Had to go to the bathroom for #2. You know : Got to go, got to go right now :(

lespaulsarecool
06-12-2007, 12:32 PM
Yeah,I know,do u take creatine too?? I stopped creatine couple of days ago and I dropped like 4 lbs of water.

I dont mean u should stop taking creatine,I show u that water weight fluctuation can be really significant.

I'll be back to creatine and other supplements after two weeks.
only with mono

lespaulsarecool
06-12-2007, 12:34 PM
Damn, you can be late!!! :mad:

I started two threads about that already asking for help and yes I am currently working on it.
So what do you got for me? :)
in fact I may have advised on this already then actually!! I advise using dumbells to bring up your weaker side, core training, keep on with legs training and work on front delts, triceps, above all push like you wanna hernia!

TheKansan
06-12-2007, 12:35 PM
It funny because you whoop me in squatting, but I have you beat in bench presses. Then again I only do zercher squats, so my numbers might be a lot better if I did back squats.

cawiau
06-12-2007, 01:59 PM
only with mono

what?

cawiau
06-12-2007, 02:00 PM
in fact I may have advised on this already then actually!! I advise using dumbells to bring up your weaker side, core training, keep on with legs training and work on front delts, triceps, above all push like you wanna hernia!

Thanks, you did advise on this already. :)

cawiau
06-12-2007, 02:02 PM
It funny because you whoop me in squatting, but I have you beat in bench presses. Then again I only do zercher squats, so my numbers might be a lot better if I did back squats.

Don't worry. I am working on my bench now....so I will be getting to you soon.
Just wait :)

lespaulsarecool
06-12-2007, 02:06 PM
what?
bloating and water retention with creatine monohydrate

cawiau
06-12-2007, 02:06 PM
bloating and water retention with creatine monohydrate

thanks

heathershubby
06-12-2007, 02:17 PM
keep elipticalling and hitting the weights keep the diet tight and the weight will come off it has no choice. I have fluctuations of 4 and 5 lbs sometimes at my wieght. Then I have days like today where yesterday I weighed 436lbs and drank near 2 gallons of water because I was so dehydrated I stayed right at 436 lbs. All the stagnation and fluctuations will make it sweeter when you lose that weight for good just hang in there bro.

cawiau
06-12-2007, 02:20 PM
keep elipticalling and hitting the weights keep the diet tight and the weight will come off it has no choice. I have fluctuations of 4 and 5 lbs sometimes at my wieght. Then I have days like today where yesterday I weighed 436lbs and drank near 2 gallons of water because I was so dehydrated I stayed right at 436 lbs. All the stagnation and fluctuations will make it sweeter when you lose that weight for good just hang in there bro.

Yep it will.
I just have to keep on moving forward.

cawiau
06-12-2007, 08:31 PM
Weightlifting

Squats 225*12 275*10 315*8 325*8
Deadlifts 225*9 275*5 275*3 295*3
Seated Leg Curls 150*10 170*10 190*10
Calves Raise 180*15 180*15 180*15

Comments : All considered it was a good workout, good barely walk up the stairs to my room :D . Next goal is to deadlift 295*6. Also need to try to reduce the rest time. Besides it is all good. :D

Freddie Beef
06-13-2007, 07:21 AM
You know I was thinking how you say you have weak chest lifts. Have you ever tried the Power matrix stregnth gaining workout?

cawiau
06-13-2007, 07:22 AM
You know I was thinking how you say you have weak chest lifts. Have you ever tried the Power matrix stregnth gaining workout?

What the heck would that be?

Freddie Beef
06-13-2007, 07:27 AM
I did wonders for my stregnth in the bench. You use the power matrix chart and start with a number and every week, move up in the chart untill you get stuck and cant finish the bench workout. You then use the 3 other lifts I use(that is where I got it from) and make chest a day a carb day, eat good carbs and lots of protien every meal, and rest as much as possible. diet and exercise the other days. ONCe you get stuck, do straight sets for a week or 2 then go back to the chart. Want me to email the chart to ya. It willget jumbled up in here when I copy and paste. Also, what is your max in bench

cawiau
06-13-2007, 07:30 AM
I did wonders for my stregnth in the bench. You use the power matrix chart and start with a number and every week, move up in the chart untill you get stuck and cant finish the bench workout. You then use the 3 other lifts I use(that is where I got it from) and make chest a day a carb day, eat good carbs and lots of protien every meal, and rest as much as possible. diet and exercise the other days. ONCe you get stuck, do straight sets for a week or 2 then go back to the chart. Want me to email the chart to ya. It willget jumbled up in here when I copy and paste. Also, what is your max in bench

You can e-mail it to me cawiau@hotmail.com
My max is on my bodyspace, don't remember. I am trying to work on it now, should go up next week.
My goal is to reach 10 reps than move up an extra 10 lbs.
Slowly but surely, I will be benching 225 one day!

Freddie Beef
06-13-2007, 07:33 AM
When I email it to ya, I will give an example of a workout too. Itreally works, my bench went from 165-270 over a summer. IT aslo is what I use to help out kids on my old football team over the summer when training camp starts. I gots cardio to do after this. I will check back after work, good luck bro.

cawiau
06-13-2007, 07:34 AM
When I email it to ya, I will give an example of a workout too. Itreally works, my bench went from 165-270 over a summer. IT aslo is what I use to help out kids on my old football team over the summer when training camp starts. I gots cardio to do after this. I will check back after work, good luck bro.

Thanks, I really appreciate.
I am going to do cardio now to and off to work.
Take care.

cawiau
06-13-2007, 10:21 AM
Cardio

Elliptical

Time : 45 minutes
Resistance : 8
Incline : 10
Distance : 4.40 miles

Comments : Nice cardio...thinking about switching it up a little . We will tomorow :)

cawiau
06-13-2007, 08:35 PM
Weight Lifting
Wide Grip Front Pulldowns 130*14 140*10 150*7 150*8
Seated Cable Row 180*12 200*10 220*10 240*8
Iso-Lateral Rowing 90*15 180*12 230*10 280*7
One-Arm Dumbbell Bent-Over Rows 70*10 80*10 90*6


Post-Workout Cardio

Elliptical

Time : 25 minutes
Resitance : 8
Level : 10
Distance : 2.46 miles


Comment : I really enjoyed this workout and know that I definitely will feel it tomorow. Only dowside is that I did not complete my cardio since the gym was closing :mad:

Freddie Beef
06-13-2007, 09:12 PM
nice workout, looks good

cawiau
06-13-2007, 09:14 PM
nice workout, looks good

thanks.
Now I am worried about the pain that is going to come tomorow.:(

Freddie Beef
06-13-2007, 09:16 PM
relish it, if it didnt hurt so bad, I wouldnt like it so much.

cawiau
06-13-2007, 09:17 PM
relish it, if it didnt hurt so bad, I wouldnt like it so much.

You do have a point...but still, sometimes it sucks. :D

Freddie Beef
06-13-2007, 09:19 PM
after chest day, it hurts to raise my arm to scratch my head. I lol every time.

cawiau
06-13-2007, 09:20 PM
after chest day, it hurts to raise my arm to scratch my head. I lol every time.

I know the feeling....chest was on monday and still hurt till today!!!

cawiau
06-14-2007, 02:13 PM
Cardio

Elliptical

Time : 40 minutes
Resistance : 8
Incline : 10
Distance : 3.58 miles

Comments : Cut cardio short because I was not feeling to well :( . Decided against going to work but will try to go to the gym in the next 3 hours to do my afternoon workout.

lespaulsarecool
06-14-2007, 04:30 PM
If I dont get muscle soreness I dont feel I have worked hard enough so when I am within my time frame and I have done all I can possibly do, I switch if not getting DOMS, my only downpoint is I get it worst two days after the workout, heck, legs was monday and Im still sore!

On the other hand, great workout man, keep that intensity through the roof! Its the ONLY way.

cawiau
06-14-2007, 07:13 PM
I fell asleep so no workout this afernoon.
I will pick up where I left off tomorow.


I hate it when I feel like this.

Saint Mike
06-15-2007, 05:27 AM
Yeah...Being sick sucks!

Wishing you a speedy recovery from whatever is ailing you. :cool:

cawiau
06-15-2007, 07:46 AM
Yeah...Being sick sucks!

Wishing you a speedy recovery from whatever is ailing you. :cool:

Thanks, feelin better already.
I guess yesterday was just one of these days.
Just needed to sleep it off.

cawiau
06-15-2007, 11:18 AM
Cardio

Elliptical

Time : 45 minutes
Resistance : 8
Incline : 10
Distance : 4.46 miles

Comments : Feels good to be back to my original 45 minutes. Good cardio session :D

lespaulsarecool
06-15-2007, 12:09 PM
Cardio

Elliptical

Time : 45 minutes
Resistance : 8
Incline : 10
Distance : 4.46 miles

Comments : Feels good to be back to my original 45 minutes. Good cardio session :D
morning?! its 7.10pm here!!!!

cawiau
06-15-2007, 12:27 PM
morning?! its 7.10pm here!!!!

It is only 2:28 PM here and I did the cardio between 10 and 11 AM

cawiau
06-15-2007, 08:15 PM
Weight Lifting
Squats 315*10 315*10 315*10
Angled Leg Press 360*15 450*12 540*10 630*10
Leg Extensions 180*12 200*10 230* 250*8
Calves Raises 180*12 180*10 180*10


Post-Workout Cardio

Elliptical

Time : 21 minutes
Resitance : 8
Level : 10
Distance : 2.06 miles


Comment :Great workout session. I could really fill it. I stopped cardio at 20 minutes because I was bored, my i-pod died. Did not realise till today how important my i-pod or music was for my workout.:)

Finnegan Bell
06-16-2007, 08:47 AM
You still havent lost the extra lbs of the cheat meal yet??
Dont worry man,just drink water like crazy and u'll return to 298 or even less again.

skuZZitude
06-16-2007, 09:38 AM
Sup bro!!~!!

Weigh in tomorrow. SODIUM depletion today!!!!!!!!!!!!!!

cawiau
06-16-2007, 02:25 PM
You still havent lost the extra lbs of the cheat meal yet??
Dont worry man,just drink water like crazy and u'll return to 298 or even less again.

Thanks. I intend to do just that :D

cawiau
06-16-2007, 02:26 PM
Sup bro!!~!!

Weigh in tomorrow. SODIUM depletion today!!!!!!!!!!!!!!

OK!!!
Let's just have it.

skuZZitude
06-16-2007, 02:54 PM
OK!!!
Let's just have it.

My post meant you weigh in tomorrow so you better sodium deplete today :D

cawiau
06-16-2007, 05:44 PM
My post meant you weigh in tomorrow so you better sodium deplete today :D

How do you do that?

cawiau
06-16-2007, 05:52 PM
Weight Lifting
Iso-Lateral Shoulder Press 90*12 140*5 110*10 120*9
Seated Dumbell Press 35*10 35*10 40*8 40*7
Barbell Upright Rows 65*12 65*12 75*8 75*8
Lateral Dumbell Raises 25*6 25*7 25*5

Comment : It was not a good workout. I arrived to the gym late and they were closing in 45 minutes. So that is the best I could do. No cardio this morning because my legs were feeling a little funny. Will try to go for a walk later :(

Maximus_Stats
06-17-2007, 01:55 PM
Pretty good for a fast workout