View Full Version : Finishing what I started, the log to end all logs...

06-04-2007, 05:45 PM
About Me

Exactly 2 years ago today I decided after a visit to this forum that right then and there would be a good time for me to start getting healthy and skinny. I weighed 285lbs+ (at 5'7'') and was on the road to 300 in no time. I started off by just riding my bike, I went from 1-2 mile trips to 30 miles trips each day in the summer of 2005. By the time my birthday rolled around (September 3) I had lost 50lbs and was looking better already. I realized though that I was pretty weak and hadn't gained much muscle anywhere except for in my legs and mostly lost what I had. Yes, I was becoming skinny fat. From September to December I kept up a strict diet and training, now with weights included, and by December 30th I was around 185lbs but still skinny fat. Although I had lost 100lbs I felt like the same person I was at 285 and despite the non-stop compliments, I was not satisfied. I thought more cutting was the answer and began another 12 weeks of cutting which left me at about 180 lbs and 18% BF or less. I still wasn't happy (how can you be at 18%BF?). This time I decided I needed some muscle and began the madcow 5x5 program. During this time I bulked with all clean eating, and ended up around 195lbs with some fat gain. Ah, the life of an endomorph indeed. Again with the cutting and again I ended unsatisfied and still skinny fat. Finally I had enough and began bulking in December 06 and gained a lot of strength. I finally got myself to a point where I felt like if I cut I wouldn't be so pathetic looking. Now I sit at about 188-190 lbs, probably 20% BF if not higher, I tend to carry all my fat in my mid section, and now I'm ready to cut down to a low weight and retain all the muscle I can.


By the time this log is done, lets says September 3rd, I want to be at 165lbs, and 10-12%BF. I believe I can do this and I'm not stopping until I do.


Monday: Chest + Cardio
Tuesday: Legs + Light Cardio
Wednesday: Shoulders +Cardio
Thursday: Cardio
Friday: Arms + Cardio
Saturday: Back + Grip training
Sunday: Cardio (not always, only when I'm not busy)

I will log in detail each workout so that I can track my progress.


2 years ago I went cold turkey with all the bad things I love, and to this day I maintain this. While I'm here at school I have no influences to eat bad , drink or do anything that isn't beneficial to my health. I eat 3-5 times a day. My meals differ each day but the standards remain. An example of my diet is this:

7am: Cereal (Organic) FF Milk
10am: Nuts/Fruit
12pm: Chicken Breast with vegetables (low carb), or on WW bread (high carb)
2pm: Nuts/Fruit
630pm: Chicken with vegetables or Egg Whites with cheese and PB
915pm: Chicken or Egg whites with cheese and PB
or Fruit is my sweetooth is acting up.

I hope to take in about 2200 to 2500 kcal a day with about 250g of protein.


I love supplements, but I don't rely on them for fat loss. I am on PAL Leviathan right now and will continue for about 4 weeks. Current schedule is:

Bre-breakfast: 2 Leviathan
Breakfast: Multivitamin
Lunch: 1 Leviathan
3pm: 1 Leviathan
520pm preworkout/during: Purple Wraath/White Flood
630: Multi


Waist: approx 38" or less
Arms: 14.5"
Chest: 43.5"
Legs: 24"
Calves: 15"

I'm small in the arms and legs but big in the middle. It sucks.

Current Best Lifts

While I am cutting, I still would like to increase some of my lifts. I am coming back from a knee injury and trying to get back to where I was in squats 2 months ago.

Deadlift: 355x1
Squat: 315x2, but 285x2 atm
Bench: 200x1, 185x7 very weak tri's/chest
DB Shoulder Press: 70sx7

That's it for my intro, thanks for reading. I'm pretty good with updates except I have a new job so the first week might be a little rough. Pics to come.

06-04-2007, 05:58 PM
Day 1

Well, I started my new job so I'm going to need to get use to the hours and working out at night instead of first thing in the morning. Also, I have no workout partner so I'm back to DB's for my chest work.

I ate well today and took in alot of water thus far. When I weighed in at 630pm after my workout I was around 191 but I had drank 32oz of PW/WF during the workout. Most of my weighins will be on saturdays but I'll be out of twon for the next two saturdays so I'm weighing in on mondays for the time being.


DB Bench: 65x10, 70x8, 75x8, 80x7, 80x5

DB Incline: 65x8, 70x8, 70x8

DB Incline Fly: 35x10, 40x8, 45x10

Angled Dips: 3xBWx7-8 reps

Cardio: 20 min bike/run

Decent workout, always feels weird going back to DB's after BB benching for a while. I also have to get used to lifitng with a crowd, at 8am like I used to go there was hardly anybody there, tonight it was packed.

I'll post some pics tomorrow maybe if I have time. I'm pretty chubby right now, ate a little too much while I was home this past week...

06-05-2007, 04:01 PM
Day 2

Off to a good start. Standing up all day is taking a toll on my back but other than that diet is good and workouts are good.


Squats: 45x10, 135x8, 225x8, 225x5, 255x3, 275x2, 225x5

Leg Extensions: 160x8, 190x8, 220x8, 255x5

Hamstring Curl: 145x8, 175x6

Semi Stiff Leg Deadlift: 135x10, 185x8, 185x5 not feeling these today

Seated calf raises: 90x20, 135x20, 135x35

Cardio: Bike 15minutes

06-05-2007, 04:58 PM
workouts looking good, keep it up!

06-06-2007, 04:27 PM
Day 3:

Diet has been good still, hungry a little throughout the day but since I'm actually busy most of the day at work I ignore it easily.


DB Shoulder Press: 40x10, 50x8, 60x8, 65x8

Db Side raises: 25x10, 30x8, 35x5

Db Front Raises: 30x8, 30x8

DB Shrugs: 85x10, 100x10, 110x6, 110x5, 100x8

BB Overhead press: 45x10, 75x8, 95x6, 105x3

BB Shrugs: 225x10, 175x7, 275x6, 225x10

Cardio: 15min bike, 10 min run/walk treadmill

06-07-2007, 04:43 PM
Day 4:

Still holding strong. Going to Montreal for the weekend for F1 but will be back at it on Monday. I'll go easy while I'm there, no drinking or over eating.


Deadlifts: 135x10, 225x8, 275x4, 315x1, 225x6 Chest was caving in, have to work on my form alot.

Wide Grip cable rows: 145x10, 160x8

Pullups: overhand x4, undrhandx5 twice

TBar Rows: 45x10, 90x10, 135x5

Overhead Db extension: 65x8, 75x8, 80x8

Db curls: 40x10, 45x5, 35x5, 25x12

Straight bar cable curls drop set: 120x8, 100x8, 80x10

Cardio: Bike 15 min

Feeling good, really pushing my workouts.

06-11-2007, 03:56 PM
Day 5:

Phew. Great weekend in Montreal, ate ok, didn't go to nuts with the exception of a little ice cream.

Weight: 188


DB Flat press: 65x10, 75x8, 80x6, 80x5

DB incline: 65x8, 70x6, 70x5

DB Incline Fly: 35x12, 45x10, 45x8, 50x8

Dips: BWx8, x6, x4

Cardio: 15 min med-hi intensity bike

I'm keeping strict on my diet, I need to up my protien intake by atleast 75g a day, and get atleast another .5gallons of water. Other than that, things are going well.

06-11-2007, 08:36 PM
nice workout. Are you using all db's because you don't have access to barbells? or is it something else?

06-12-2007, 06:57 AM
Using Db's mostly because no spotter with me. I always use Db's for Incline, my shoulder can't handle BB incline. I'll get back to BB probably in the Fall when my friend starts comming with me again.

06-12-2007, 07:21 AM
Everything looking good and you seemed to have everything under control.
Can't wait for your results.

Wish you the best.

Finnegan Bell
06-12-2007, 07:45 AM
Dude ur diet need to change??
what is ur macros?? seems u r high in fats and low in carbs??

And about the nuts and fruits meal,simple sugars and fat are a bad combination for losing fat,at least u could add lean protein source to this meal to slow the digestion of the fruits.

06-12-2007, 05:17 PM
Hey, I have nuts or fruits, not both, but either way, I'm a believer in that as long as calories out is higher than calories in, the weight will come off. We'll see how that works out but as is I think its good. I do need to up my protien though, I'll be ordering some whey to take care of that.

Day 6:

Awesome workout. Legs feeling good, didn't get my 3rd rep of 275 but I feel confident I can next week.


Box Squats: 135x10, 225x5, 225x5, 245x5, 275x2, 225x5, 135x12

SLDL: 135x8, 185x6, 135x8 wasn't feeling these in my hamstrings much.

Leg Press Calf Raises: 360x25, 450x15, 540x15, 540x12

Seated Calf Raises: 90x20, 90x15 then 10 quick reps.

DB Lunges: 50sx5x2 couldn't get balanced and knee wasn't happy.

Cardio: 15 min bike.

06-13-2007, 04:20 PM
Day 7:

Feeling good still, have 1 day left worth of LEviathan then I'll probably find something new, I really want some 3AD but its not out yet....


DB Shoulder Press: 40x10, 50x8, 60x8, 65x10, 70x6

DB Side Raises: 30x8, 35x8, 35x6

DB Front Raises: 30x8x2

BB Overhead Press: 45x10, 75x8, 95x5, 105x3

DB Shrugs: 85x8, 100x8, 110x6, 110x5, 100x8

Cardio: 15 min bike

06-14-2007, 04:44 PM
Day 8:

Had some frinds tag along to learn some excercises today so everyhting took super long. Still had a pretty good workout, although it was distracting.


Deadlifts: 135x10, 225x8, 275x5, 295x3, 225x6

Wide Grip Cable Rows: 145x10, 160x10, 175x8

DB Rows: 75x10, 85x8, 90x6

Pullups: 3 sets bw 4-6 reps

Overhead DB Extensions: 65x10, 75x10, 80x8

DB Curls: 40x6, 45x6 -> 35x7 -> 30x7

Cardio: 15 min bike.

Going home for the weekend and the diet will be put on hold, I'll try not to go to crazy but I will indulge a little.

06-14-2007, 06:31 PM
Going home for the weekend and the diet will be put on hold, I'll try not to go to crazy but I will indulge a little.

Just try to control it and don't go overboard!
Also, don't forget to have fun :)

06-15-2007, 07:55 PM
I remember your name from the first contest I entered, you can do it champ!

06-18-2007, 04:21 PM
Thanks guys, I indulged myself a little over the weekend but is ok because its the last time I will do so for a while. I'm back at school for the next 3 months and I don't stray while here.

Day 9:

Good diet so far, need to drop down to 1 cup of cereal and get some protien in the morning but other than that I think I'm doing good.


Bench: 45x12, 135x8, 185x6, 185x3, 185x4, 135x12

DB incline press: 65x8, 70x8, 75x6

DB incline fly: 40x10, 50x8, 55x7, 50x6

Dips: 3 sets 6-10 reps BW

Cardio: 25 min bike (7.8 miles, "280kcal")

Egg white for dinner and chicken breast for second dinner is on the schedule for tonight.

Weight was around 191 this evening which is super off but doesn't matter, the real deal weighin will be saturdays and I'm going more by physical differences that th scale at this point, if my sz34's fit looser, I'm happy.

06-19-2007, 05:30 PM
Day 10:

Good workout today.


Box Squats: 135x10, 225x7, 255x5, 275x3, 285x2, 185x12

Leg Extensions: 160x10, 190x10, 220x10

Stiff Legged Deadlift: 135x10, 185x8, 185x8

Leg Press Calf Raises: 360x20, 540x15x2

Seated Calf Raises: 90x20, 135x15, 180x12

Cardio: 5 min stairmaster, 10 bike

06-20-2007, 04:21 PM
Day 11:

Feeling good, kind of hungry throughout the day. I think I'm going to start on either some new supplements or try the good old EC stack.


DB Shoulder Press: 50x10, 60x8, 65x8, 70x5

DB Side Laterials: 30x10, 35x8x2

DB Front Raises: 30x10x2

DB Shrugs: 85x10, 100x8, 110x6, 100x8

BB Shrugs: 225x10, 275x6, 275x3 10 sec break and 3 more, 225x10

Cardio: 15 min bike.

06-22-2007, 04:33 PM
Day 12:

Going strong, weigh in tomorrow, I definetly look less bloated than last week, hopefully that shows on the scale.


VBar Pushdowns: 100x10, 120x8, 140x6, 140x5, 120x8

Overhead DB Extension: 65x10, 75x8x2, 80x6

Curl Bar Tri pushdown: 100x8, 120x8, 100x12

Seated Calf Raises: 90x20, 135x15, 135x12

Leg Press Calf raises: 360x20, x15, x10

BB Calf Raises(bar on traps): 225x8, 225x10

Hanging Leg Raises: 2 sets 8 reps

Decline situps: 2 sets 10 reps, 7 reps

Cardio: 20 min bike

Diet has been good, I haven't strayed much, my biggest problem is forgetting to bring small snacks at work and I've been buying the trail mix in the vending machine instead....

06-23-2007, 09:28 AM
Day 13:

Awesome workout today, hit back and bi's really hard. Didn't hit my goal on deadlift but made up for it on everything else.

Deadlift: 135x8, 225x8, 275x5, 315x1, 315x0, 225x6

TBar Rows: 45x10, 90x8, 135x6

Wide Grip Cable Rows: 145x10, 160x8, 175x7

Overhand pullups: 3 sets 5,4,3 reps

Preacher curl: bar+50 x10, +80x6 -> +60x10 -> +50x10

DB Curls: 40x8, 45x5 -> 35x7 -> 30x8

Chins: 3 sets 5,4,4 reps BW

Cardio: 15 min bike

Awesome pump after the chins, my arms were pretty swole for the first time in a while.

Weight: 186lbs

Down a few, feeling good, holding strong on my diet. Dropping the carbs big time in the coming weeks and I'll be adding some supps to the mixture, for now its only been White Flood and Purple Wraath.

06-25-2007, 04:16 PM
Day 14:

another good workout, I'm getting a little weaker, mostly endurance wise, by the end of the workout I'm pretty spent. My diet has been good and I'm happy because I always have trouble with snacking.


Bench: 45x10, 135x8, 185x5, 185x4, 155x12

DB incline bench: 65x8, 70x8, 75x8, 80x4 very easy today

DB incline fly: 45x10, 50x8x2

Dips: 3 sets 10,8,5 reps

Cardio: 15 min bike (140kcal)

06-26-2007, 05:47 PM
Day 15:

Feeling weird today but got a good workout in. Also, happy to note that my manboobs are getting smaller lol...


Squats: 45x12, 135x8 (box), 225x5 (box), 230x5, 260x3, 280x3x2, 290x2, 135x20

SLDL: 135x10, 185x8x2

Seated calf raises: 90x20, 135x15, 180x12, 90x40

Cardio: Stairmaster 15 min med-hi intensity(about 200kcal)

06-26-2007, 06:00 PM
I haven't been posting day to day diet so I figure I'll post up what I had today to give an example of what my typical day has been lately.

Breakfast: 1.5 cups Peace Cereals Maple Pecan with 1/4cup raisins(sometimes)

10am snack: nuts and raisins (about 3 oz) or an apple

Lunch: 1.5 cans tuna on 2 Slices WW with tomato pickle or sometimes 1 oz cheese.

3pm snack: same as 10am

730 dinner: 10oz chicken w/1cup veg

930 dinner(optional): 6 egg whites + organic salsa

Everything seems to be working out well, might need to tweak a little and add some protien to my snacks. As soon as I get paid I'll be placing a nice order from bb.com....

Also, I'll try and get some progress pics up soon.

06-27-2007, 04:25 PM
Day 16:

Another good workout, although I think its getting about that time when 15min of cardio just ain't gonna cut it.


DB Shoulder Press: 40x10, 60x8, 65x8, 70x8, 70x4

BB Shoulder press: 45x10, 75x8, 95x5, 105x5

DB Laterial Raises: 30sx8 side/front 2x

BB shrugs: 225x10, 275x5x2, 225x10

DB Shrugs: 100s x 10, 110x6, 110x5, 100x8

Cardio: 15 min bike.

06-29-2007, 05:06 PM
Day 17:

Nice little workout today. Hit Tri's calves and abs a little. Tomorrow I'm going havy on back and bi's. I'll be carbing up this weekend as well, and then dropping my carbs next week.


Vbar pushdowns: 110x8, 120x8, 140x8, 150x6

Overhead Db Extensions: 65x8, 70x8, 75x8, 80x8

Close grip BP: 45x12, 135x8, 135x8, 135x7 slow reps

Leg press calve extensions: 360x20, 630x15, 720x12, 360x25 slow

Dips ss with decline situps: 3 sets bw 5-8 reps dips, 6-10 reps situps

Cardio: low intesnsity bike 15 min, (110kcal)

I think I'm starting to see results, I'm going to snap some pics in the morning and see if I can tell a difference between now and 6 weeks ago.

06-30-2007, 09:41 AM
Day 18:

Great workout this morning but it turned sour when my parents called me and told me that my dog was going to have to be put down...


Deadlift: 135x12, 225x8, 275x5, 295x5, 315x1, 335x1 bad form, 225x5

TBar Row: 45x12, 90x8, 115x8

Pullups: 2 sets 5 reps BW

Single arm DB Row: 70x8, 80x8, 85x8

Preacher Curls: bar + 40x8, +80x7 -> +60x8 -> +40x12

Seated DB hammer Curls: 40x6, 40x6 -> 35x6 -> 30x9

Chins: 2 sets 3-4 reps BW

Cardio: 15 min med intensity bike.

07-01-2007, 08:24 AM
Trying to find the motivation to go out and do some form of cardio today but its tough. If I don't I'll roll my calories down to 2000ish and up my protien big time.

07-02-2007, 04:02 PM
Day 19:

My workout partner was a no show today so I had a little different workout.

DB Press: 65x8, 70x8, 75x8, 80x5, 80x3

Incline DB Press: 65x8, 70x8, 70x10

Incline Flys: 40x10, 50x8x2

Decline Bench: 45x10, 135x10, 155x6, 155x5

Cardio: 20 min bike

07-03-2007, 04:01 PM
Day 20:

Hit legs pretty hard. I have to move my back day to friday since I'll be racing all weekened so I won't be able to hit the gym.


Box Squats: 135x8, 225x8, 255x5, 275x1

Squats (Wide, no box): 225x8, 275x3, 135x15

Leg Extension SS w/ leg curls: 70x8 single leg, 160x10, 160x8, 190x8, 175x6

Leg Press Calf Raises: 360x25, 540x15x2

Seated Calf Raises: 90x20, 135x15, 90x15

Cardio: 15 min bike.

07-03-2007, 04:04 PM
Damn Ashy Larry, that is some nice Legs Workout
How is everything working out for you so far?

07-04-2007, 08:43 AM
Hey, thanks for checking in, so far so good. I've been sticking to my workouts well, pushing hard at the gym. My only problem lately has been that I'm fairly lethargic in the morning and hungry. Other than that I'm happy with my progress, I would like to get down to 180lbs in the next 3 weeks so its a new challenge for myself.

Day 21:

Hit shoulders this morning. Day off from work is awesome.


DB Shoulder Press: 40x10, 50x8, 65x8, 70x6, 60x5

DB Raises: Side - 30x10x2, Front - 25x10, 30x8

DB Shrugs: 85x10, 100x8, 110x5, 100x8

BB Shrugs: 225x6, 225x8, 275x5, 185x10 long holds

Cardio: 15 min bike

07-05-2007, 03:42 PM
Day 22:

Quick workout today, need some rest for tomorrow since I'll be doing back a day early.


Dips: 4 sets 10 reps BW

Overhead Db: 70x8, 65x8x2 elbow wasnt feeling it

Vbar Pushdowns: 120x12, 140x8, 120x10

Cardio: 20 min med-high intensity bike

07-09-2007, 04:26 PM
Haven't updated in a while been really busy.

Day 25:

Felt like crap all day yet somehow I was able to have a decent workout.


Flat DB Press: 65x8, 75x8, 80x7, 80x7

Incline Db Press: 70x8, 75x8, 80x4

Incline DB Fly: 45x10, 50x8x2

Decline DB Press: 65x8, 65x5, 65x7 (First time doing these)

Cardio: Bike 15 min

07-10-2007, 05:10 PM
Day 26:

Feeling dead all day. Atleast I was able to have a decent workout.


Squats: 45x10, 135x8, 225x8, 245x5, 275x3, 155x10

Sumo Deads: 135x10, 165x8, 215x5, 225x5

Calf Raises: 90x20, 140x12, 115x15

Cardio: 15 min bike.

07-10-2007, 06:31 PM
At least you were able to work out. I wasn't :(
Keep up the good work

07-11-2007, 04:10 PM
Day 27:

Feeling better today. I had to sit and watch as my coworkers ate pizza, wings and ice cream to celebrate my company going public this morning. What torture....


DB Shoulder Press: 40x8, 60x8, 65x8, 70x8, 60x10

DB Front/Side Raises: 25x8, 30x8

BB Upright Row: 80x8x2

DB Shrugs: 85x8, 110x5, 110x3, 100x5, 85x8 couldnt get grip cause a calus on my hand hurt so freakin bad.

BB Shrugs: 225x8x3

Cardio: Run 15 min sprints, jog and walk

07-11-2007, 07:59 PM
So I decided on what Supplements I'm going to use to accelerate the fatloss. I order CL Ornage Triad, PW, WF, Jungle Warfare, Caffeine, 5HTP and some On WHEY.

For dosing on JW I'll be doing 3 pills a day for 2 weeks, then 4 pills a day for 4 weeks then finish with 3 pills a day for 2-3 weeks.

I'm excited, I hope everything arrives before monday.

07-11-2007, 08:33 PM
So I decided on what Supplements I'm going to use to accelerate the fatloss. I order CL Ornage Triad, PW, WF, Jungle Warfare, Caffeine, 5HTP and some On WHEY.

For dosing on JW I'll be doing 3 pills a day for 2 weeks, then 4 pills a day for 4 weeks then finish with 3 pills a day for 2-3 weeks.

I'm excited, I hope everything arrives before monday.

And I hope it works for you!
Keep up the good work :)

07-12-2007, 03:02 PM
Thanks man, I'm definitely ready to step it up and really focus on my goal!

07-12-2007, 03:35 PM
Thanks man, I'm definitely ready to step it up and really focus on my goal!

Never lose sight of your goals :)

07-13-2007, 04:04 PM
Day 28:

Feeling good even though today was pretty boring.


Close Grip Bench: 45x10, 135x10, 135x10, 135x8

VBar Pushdown's: 120x10, 140x7, 120x12

Dips: x10 BW, x8x2 BW

Overhead DB Ext: 65x10x3 elbow feels funky

Seated Calf Raises: 90x20, 135x12, 90x15

Situps: 2 sets 8 reps BW

Cardio: Sprints/Jog and walk 20 min, HIIT style

07-14-2007, 09:02 AM
Day 29:

Early morning back day today. Weighed in at 185 with 1 cup of cereal in me. Pretty happy about that. If I can continue on the pace, or better, I can hope to see 180 by early august, and 170 maybe by mid september.


Deads: 135x12, 225x8, 275x2, 225x2 died, couldn't pull it and didn't want to wreck my form.

Pullups: Wide, 3x5 BW

Narrow Grip cable rows: 145x10, 160x8, 175x7

DB Row: 75x8, 85x8, 90x6, 75x10

Incline DB Curl: 40x6, 35x8, 35x8

Hammer Curls: 30x10x3

Chins: 3 sets 3-4 reps BW

Cardio: 20 min sprints + jog + walk, HIIT style

07-15-2007, 11:34 AM
Day 30:

Beautiful day today, I got up early and make some Buckwheat pancakes and muffins. Then headed out for 16 miles on the bike on some local trails. I would have went longer but I was pretty tired from yesterday and my triceps get a good workout from riding, since tomorrow is Chest day I didn't want to wear out my Tri's too much.

My bb.com stuff hasn't come yet, damn post office, so most likely I will start up on everything tuesday. I'm excited to get rid of this annoying fat.

07-16-2007, 04:13 PM
Day 31:

My order has arrived. Starting tomorrow I'll be taking 3 JW a day for 2 weeks then going to 4 for 4 weeks then back to 3.


DB Bench: 65x8, 75x8, 80x7, 80x6

DB Incline: 70x8x3

BB Decline: 135x12, 135x9, 135x8

DB Incline Fly: 40x8, 50x6

Cardio: 5 min run then pulled something, 10 min bike

07-17-2007, 05:11 PM
Day 32:

Great day! Felt awesome today, took too much caffeine but I'll take less tomorrow. Diet is great.


Squats: 135x8, 225x5, 255x5, 275x3, 295x1, 305x1, 315x1, 135x10 atg

Sumo Deads: 135x6, 185x8x2

Stiff Leg Deads: 185x8, 185x8

Seated Calf Raises: 90x20 + 10 fast reps, 135x15 + 10 fast, 135x15

Cardio: Bike 15 min

07-17-2007, 06:59 PM
Wow, I took way too much caffeine, I did 600mg all before 3pm and im still bouncing off walls. Downing it to 400 tomorrow.

07-18-2007, 04:42 PM
Day 33:

Everyday is a good day with PW and WF!


DB Shoulder Press: 40x10, 60x8, 70x8, 75x5, 60x8

DB Raises (Side): 30x8x2 - Front 30x8, 25x10

DB Shrugs: 85x10, 100x8, 110x10, 120x8, 100x8

BB Shrugs: 225x5, 315x8x2, 225x10

Cardio: bike, 15 min (160kcal)

07-20-2007, 04:24 PM
Day 35:

Today was weird, I've been feeling weird the past 2 days and I'm not sure why. JW is starting to give me slight acne but otherwise no sides. Strength is on a slow rise, in a bout 3 weeks I'm expecting a huge increase in overall strength and stamina. Diet has been "solid", high in protien, lowish carbs.


CG Bench: 45x10, 135x10, 135x10, 165x5

Dips: 3x10 BW

VBar pushdowns: 120x8, 130x8, 140x7

Overhead Db Extensions: 65x10, 65x10, 65x10, 75x8

Leg Press calf raises: 4 45's per side x30, 7 45's x15, 6x15, 5x20

Cardio: 15 min bike.

07-21-2007, 12:40 PM
Day 36:

Had to work this morning so I got to the gym later than usual. Even with 2 meals in me and a good .5 gallons of water I weighed in at 183.8 which made me really happy.


Deads: 135x12, 225x8, 275x4, 275x2, 225x5 having alot of trouble lately

Face pulls: 70x10, 85x10, 100x7

Single arm DB Row: 75x10, 85x8, 95x8, 100x8 x6 on left

Tbar rows: 90x10, 115x8, 115x7

Pullups: 2 sets 4 reps

Preacher curls: bar + 40 x8, +80x5, +60x5, + 40x10

DB Curls: 45x5 -> 35x7 -> 30x8 -> 25x10

Chins: 2 sets 3 reps bw

Cardio: 15 min bike.

07-22-2007, 03:12 AM
Hey man, for the Orange TRIAD you could try a 2-2-2 dosage and still only take it with solid food meals.

07-22-2007, 11:29 AM
Hey, thanks for the info, I think I'll try that this week. I've been taking it with my breakfast (over 50g of carbs usually) and with dinner, which is usually 50g+ protien but very little carbohydrate.

Day 37:

Tried another attempt at protien brownies with buckwheat flour as the base. I'd give these about a 4/10, the last try being a 2/10 lol. But, I put one in my shake and I have to say it made the shake better.


Cardio: 30 miles (3 hours approx) biking around rochester.

Happy with the bike ride, My stamina and endurance are greatly improved over the past 2-3 rides, hills that nearly killed me last week I was able to power through with relative ease. JW is starting to do it's thing for sure. And the PW/WF I took before I left probably helped a little.

Post ride meal is 2 sccops Protien, 1.5 cup milk, 1 protien brownie (approx 15g protien/15carb) and now I'm eating some pineapple for a little simple carb.

Looking slimmer IMO, I'll take some pics eventually, don't get excited, still fat lol....

07-23-2007, 04:17 PM
Day 38:

This is starting to get fun again! I'm not feeling sick anymore after my workouts, and I'm gaining a ton of strength and endurance.


DB Bench: 70x8, 80x8, 85x5, 85x5 (PR)

Incline DB Press: 70x8, 75x6 right arm gave out, 75x10

BB Decline Bench: 135x10, 165x6, 185x4

DB Incline Fly: 40x12, 40x10

Cardio: 15 min bike, 150 kcal burned approx

07-24-2007, 04:50 PM
Day 39:

Not bad today, left ankle bothered me a little.


Squat: 135x8, 225x8, 275x5, 295x2, 225x5, 135x20

Sumo Dead: 135x10, 185x8, 225x7

Leg Ext SS with Leg Curl: 160x8, 135x8 - 190x8, 160x8 - 220x8, 175x8

Seated Calf raises: 90x25, 135x15, 135x15

Cardo: Bike 10 min

07-25-2007, 05:01 PM
Day 40:

Forgot my pills this morning!


DB Shoulder Press: 40x12, 60x8, 70x8, 75x5, 60x7

DB Side raises: 30x8x3

DB Shrugs: 85x12, 110x10, 120x8, 120x8, 120x7, 100x8

BB shrugs: 225x6, 225x8, 315x8, 275x8, 135x10x2 behind back

Cardio: 15 min bike

07-27-2007, 04:34 PM
Day 41:

Very unmotivated today....


Close Grip bench: 135x10, 155x8, 165x6, 135x10

Dips: 3x8 bw

Vbar pushdowns: 120x12, 140x8, 120x10

Overhead DB extensions, single arm: 25x8x2 elbow hurt

Wide pushdowns (cable): 100x15, 100x12, 100x12

Cardio: 15 min bike

07-29-2007, 11:50 AM
Day 42:

I forgot some of my lifts from yesterday but all in all it was a good workout. I'm going to 4 JW a day for the next 4 weeks so I hope to see some big results, and hopefully not a big waistline.

07-30-2007, 07:07 PM
Day 43:

Yes! My Chest is finally starting to make progress!


Flat Db Press: 65x8, 75x8, 85x7, 85x6 PR's

Incline DB Press: 70x8, 80x6, 80x7 PR

DB Incline Fly: 40x10, 50x8

BB Decline: 135x10, 185x3x2, 135x8

Cardio: 15 min bike.

07-31-2007, 04:26 PM
Day 44:

JW is amazing, feeeling stronger and having crazy endurance/will the past few workouts...

Only downside, I've been super moody lately. My temper is all over the place.


Squats: 135x10, 225x8, 275x3, 275x3, 225x5, 225x5, 135x10

SLDL: 135x10, 185x8, 185x8, 135x8

Seated Calf Raises: 90x25, 135x25, 135x20

Cardio: bike 15 min

08-01-2007, 04:21 PM
Day 45:

Grinning cheek to cheek.


DB shoulder Press: 50x8, 65x8, 70x8, 75x6, 75x5

DB Raises side: 30x10x2, 30x8

DB Shrugs: 85x8, 110x10, 120x10, 130x8, 130x5 PR's, 100x8

BB Shrugs: 225x12, 225x14, 225x10

Cardio: 10 min bike.

08-03-2007, 05:13 PM
Day 46:

Damn my appetite has been out of control lately. Workouts are good though, feeling lethargic alot also.


CG Bench: 135x8, 155x8, 185x3, 135x10

Dips: 2x10, 1x8 BW

VBar Pushdowns: 120x10, 130x8, 120x12

Squats: 135x15, 185x15, 225x10, 135x10

Calf Raises: 8 plates on leg press stopped early due to calf soreness

Cardio: 15 min bike.

08-04-2007, 09:14 AM
Day 47:

Apprently what I've been doing is working, weighed 180.6 this morning!


Pullups: 1x8, 1x6, 1x5 BW

Single Arm DB Rows: 85x8, 100x8, 110x5, 100x6

TBar Rows: 90x8, 115x6, 90x10

Face Pulls Cables: 100x8, 85x6x2

Wide Grip cable row: 145x8, 160x8, 175x6

Incline DB Curls: 40x5, 35x6, 30x8

Ez Curl bar curls: 80x6, 70x8, 70x8

Chins: 1x5, 1x4 BW

Cardio: 10 min bike

08-04-2007, 11:33 AM
Hey AshyLarry...I had to read past page to catch up....

Damn! You really have been kickin ass :D

Keep at it :D

And to avoid me reading 2 pages again....*subscribed*

08-04-2007, 03:59 PM
Thanks man, todays weighing kind of gave me a second wind in this cut, hopefully I can see it through to 165 and maybe even see an ab or two....

08-04-2007, 04:09 PM
Thanks man, todays weighing kind of gave me a second wind in this cut, hopefully I can see it through to 165 and maybe even see an ab or two....

Just keep at it bro...have no doubts that you will get there eventually!!!

08-04-2007, 04:17 PM
Apprently what I've been doing is working, weighed 180.6 this morning!

good work bro

the 170's are just around the corner

hope to make it to the 170's also, and then to the lower 160's, but I got a ways to go.

your workouts are looking strong

keep up the good work bro!!

08-05-2007, 10:50 AM
Thanks for the encouragement guys!

Day 48:

I'm taking it slow today, cleaning up and maybe I'll go for a bike ride later, but right now the plan is to relax.

08-06-2007, 04:15 PM
Day 49:

Today was most likely a good day, but I'm treating it as though it was bad lifting wise because I didn't quite accomplish what I wanted to.


Flat DB Press: 65x8, 75x8, 85x6, 85x5, 90x3 (PR)

Incline DB Press: 70x8, 75x8, 80x6, 80x7

Decline BB Bench: 135x10, 185x4, 185x3, 135x10

Cardio: 15 min bike.

I "dropped a 80lb db on my shoulder which left me feeling not so great. Other than that, I wanted 5 reps of the 90s but I guess I'll have to wait till next week for that.

Diet is looking good, need to resist the urge to eat.

08-07-2007, 04:48 PM
Day 50:

I'm a happy camper today....


Squats: 135x10, 225x5, 275x3, 295x1, 315x1, 315x1, 225x5

SLDL: 135x10, 185x6 didnt feel good

Seated Calf Raises: 90x20, 135x20x2

SS Leg Ext and Curls: 160x8, 160x8, 190x8, 175x8, 220x8, 190x8

Cardio: 10 min bike.

08-08-2007, 04:18 PM
Day 51:



DB shoulder Press: 50x8, 60x8, 70x8, 75x5, 60x8

DB Raises: 30x8, 30x8, 35x8

Front Raises: 30x10x2

DB Shrugs: 85x8, 110x8, 120x8, 130x7, 130x5, 100x7, 85x8 far back, 85x8

Cardio: 10 min bike.

08-10-2007, 04:00 PM
Day 53:


CG Bench: 135x10, 155x6, 185x3, 135x10

Dips: 1x10, 1x8, 1x8 BW

VBar Pushdowns: 120x8x3

Overhead DB Ext: 60x10, 70x8

Squats: 135x15, 225x15 PR, 225x5, 135x12

Cardio: 10 min bike

08-11-2007, 10:00 PM
Day 54:

So I've been hungry all the time lately, might need to reduce my JW becasue my appetite really took off when I went to 4 pills a day.


Pullups: 2x6 bw

Deads: 135x10, 135x8, 225x6, 225x6, 275x3, 275x1, 275x1, 295x1, 315x0 couldn't get it up, 225x5

DB Rows: 85x8, 100x8, 100x6

TBar Row (Wide): 45x10, 90x6x2

Incline DB Curl: 40x4, 35x5, 30x8

EZ Bar Curls: bar + 50 x6 wide, x10 narrow, x8 narrow, x5 wide

DB Hammers: 30x8x3

08-13-2007, 04:20 PM
Day 56:

DB Press: 65x8, 75x8, 85x7, 85x6

DB incline: 70x8, 75x8, 75x8, 70x6

DB Incline Fly: 40x8, 50x6, 40x8

DB Decline Press: 50x13, 50x8

Cardio: 8 min run/walk, knee hurt, 8 min bike.

08-14-2007, 04:17 PM
Day 57:

some PR's today.


Squats: 135x8, 225x5, 275x3, 315x1, 325x1, 330x1, 335x1 (PR), 225x10

Sumo Deads: 135x8, 225x5, 275x3, 295x1, 225x10

Seated calf raises: 90x20, 135x12x2, 90x20

Cardio: 10 min bike.

08-15-2007, 04:38 PM
Day 58:


DB Shoulder Press: 40x10, 60x8, 70x8, 75x3, 65x8

DB Laterials: Side - 30x8x2, 25x8 - Front - 25x8x2

DB Shrugs: 85x8, 100x8, 120x8x2, 120x6, 100x6

BB Shoulder Press: 45x8, 95x5, 105x5, 115x5

BB Shrugs: 225x10, 275x4

Cardio: 15 min bike.

08-17-2007, 03:57 PM
Day 60:

So I haven't made much progress, and my eating is too blame, I don't eat bad food, just too much good stuff. I'm going to really try harder cause I feel like I'm wasting time.


CG Bench: 135x8, 155x6, 175x5, 185x3, 135x8

Dips: 3x8 BW

VBar Pushdowns: 120x8, 140x6x2

Squats: 135x15, 225x10, 225x10, 135x20, 135x6, 45x5

Cardio: 8 min bike, stopped felt nausicous

08-18-2007, 11:26 AM
Day 61:

Still feeling nausicous, going to drop the pills for the rest of the day and see how I feel.


Pullups: 1x8, 1x6, 1x5 BW

Deads: 135x8, 225x5, 275x3, 275x1, 315x1, 225x3

Tbar Rows: 90x8, 115x6, 115x6, 90x8

Wide Grip Cable rows: 145x8, 160x8, 175x6

DB Row: 85x7, 85x7

SS Incline DB Curls, Standing BB Wide Curls: 35sx8, 75x8 x 3

DB Hammer Curls: 30x12, 35x6, 35x6, 30x8

Revrse Grip Curls: 60x8, 60x5

Chins: 2x3 done.

08-20-2007, 04:55 PM
Day 62:

Improving my diet from now on out, smaller portions!


DB Flat Press: 65x8, 75x8, 85x? i forgot, 90x4, 90x3

Incline DB press: 70x8, 75x8, 80x5, 80x7

Incline Fly: 40x8 shoulder felt stressed

Decline BB Bench: 135x8, 185x5, 195x1, 200x0 , 185x3

Cardio: 10 min spinner

08-21-2007, 05:01 PM
Day 63:

Missed a squat for the first time ever. Felt like ****.

Workout: 135x8, 225x5, 275x3, 315x1, 335x1, 345x0, 315x1, 225x8

Sumo Deads: 135x8, 225x8, 275x3, 295x1, 295x1, 295x1, 295x1, 295x1, 225x5, 225x5, 225x5, 225x6

Leg Press Calf Raises: 450x15, 640x10, 640x10

NO Cardio, legs are fried.

08-21-2007, 08:04 PM
Hey AshyLarry...sorry for going MIA on you :(
You have been really kicking ass!!!

Sorry about missing the squats..but that was safer since you were feeling like ****!

08-22-2007, 05:46 PM
Hey np man!

Day 64:


DB shoulder press: 40x8, 55x8, 65x8, 70x8, 75x5, 65x8

Seated DB Laterials: 25x8, 25x8 front, 30x8, 25x8 front, 30x8, 25x8 front

DB shrugs: 85x10, 100x8x2

BB shrugs: 225x8, 275x8, 315x7, 335x5, 315x5, 225x6

Cardio 10 min spinner.

08-27-2007, 04:13 PM
Day 69:

Had a little break over the weekend, went home.


DB Flat Press: 70x8, 80x8, 85x7, 90x4, 90x3

Incline DB Press: 75x8, 80x7, 80x5, 70x8

Decline BB Bench: 135x8, 185x5, 195x3, 205x1, 215x1, 225x1 spotter helped, 225x1 spotter again, 135x10

No cardio had to get home.

08-28-2007, 05:56 PM
Day 70:

Feeling great, I'm hitting PR's very frequently now.


Squats: 135x8, 225x5, 275x3, 315x1, 335x1, 345x1 (PR), 315x1, 225x5

Sumo Deads: 135x8, 225x5, 275x3, 315x1x3, 315x1x3, 315x1x3, 185x8

Calf Raises(leg press): 540x15, 630x12, 720x10

Cardio: Bike 10 min

08-29-2007, 04:35 PM
Day 71:

Need to switch up my shoulder routine, been stuck on 75s for a while now.


DB shoulder Press: 55x8, 65x8, 70x7, 75x5, 65x5

DB Seated side raises: 30x6x3

DB Front raises seated: 25x8x2

DB Shrugs: 85x8, 110x10, 130x8, 130x7, 100x10, 100x5

BB Shrugs: 225x8, 315x8, 335x6, 225x6

Cardio: 15 min bike.

08-31-2007, 04:20 PM
Day 73:

Can't get my calories down, just get too hungry.


CG Bench: 45x12, 135x8, 135x6, 185x5, 185x4, 135x10

Dips: 2x10 bw, 1x8 bw

Overhead Db Ext: 70x8x2

Box Squats: 135x8, 185x6, 225x5, 275x3, 315x1, 315x1, 315x1, 225x5, 225x6

Cardio: 10 min bike.

08-31-2007, 06:21 PM
great man this is an inspiration to me

09-01-2007, 08:55 AM
Thanks man that means a lot.

Day 74:

I haven't chnaged weight much lately, but I keep getting stronger so I'll take that as a sign of progress.


Deadlifts: 135x8, 225x6, 225x5, 225x3, 225x1 concentrating on where I have trouble

Face Pulls: 85x8x3, 100x6, 115x5

BB Rows: 135x8, 185x3 eek, 135x8

Close Grip Tbar: 90x8, 115x8, 125x6, 90x8

Incline DB Curls: 40x5, 35x6, 30x6, 30x6

EZ Curl bar: 80x6x3

Chins: 3 sets 5, 4,3 reps BW

No cardio, I'm moving today so I need to conserve energy.

09-04-2007, 09:11 AM

Rough weekend, got sick saturday and sunday, had to move so I just got worse, started recovering yesterday and I'm doing ok today. Will be hittng chest later tonight.