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derickonfire
08-25-2007, 01:30 PM
So, I decided to start a log - mainly for myself.
Feel free to subscribe and I'll do the same to you,
encouragement is always good.

Goal, Simple
Cut.
Become shredded.

Goal, Detailed
Change my life.
Turn my body around from 200 pounds of muscle and fat into 200 pounds of mostly muscle.
Become a beast with insane endurance for my size.
Improve both strength and burst speed, and recovery time between adrenaline rushes. (Sports/Fighting/Etc)
Pant size - 33-34. (CURRENT 35-36)
Example, Sean Sherk.
http://www.dailymotion.com/video/x2ghf3_ufc-all-access-sean-sherk

JANUARY 1ST, 2008

How?
Diet.
Diet.
Diet.
Fitday.com - http://www.fitday.com/WebFit/PublicJournals.html?Owner=Derickonfire - Updated Daily
BMR - http://www.bmi-calculator.net/bmr-calculator/
BMR - http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Workout consistently with weights and cardio.

Supplements
Multi - http://www.bodybuilding.com/store/now/adam.html x2 daily
Fish Oil - http://www.bodybuilding.com/store/opt/fish.html x2 daily
EC Stack - http://www.bodybuilding.com/store/pl/caffeine.html 0x-3x daily
cycled with
Lumatol - http://www.bodybuilding.com/store/iron/lum.html x2 daily
Torrent - http://www.bodybuilding.com/store/univ/torr.html Post-WO VERY INTENSIVE ONLY (Cost justified)
Ginkgo Biloba - http://www.bodybuilding.com/store/univ/ginkgo.html x1 daily (until bottle gone)
Double Rich Chocolate WHEY - http://www.bodybuilding.com/store/opt/whey.html as needed x2-x4 daily

History
I weighed between 220 and 250 pounds throughout high school.
I was a loser, I had no life.
I was not happy.
I'm vegetarian.
I'm a musician, I sing and play guitar. (forearm exersises have increase my speed and endurance SO MUCH, btw)
I'm going to college, full time.
I work sales, full time.
I'm dependant, and single (wink).

Current
200 pounds
Front Relaxed:
http://img166.imageshack.us/img166/3320/front0825pa9.th.jpg (http://img166.imageshack.us/my.php?image=front0825pa9.jpg)
Side Relaxed:
http://img214.imageshack.us/img214/570/side0825bm7.th.jpg (http://img214.imageshack.us/my.php?image=side0825bm7.jpg)
Flex:
http://img461.imageshack.us/img461/9307/flex0825rf5.th.jpg (http://img461.imageshack.us/my.php?image=flex0825rf5.jpg)

derickonfire
08-25-2007, 01:37 PM
AUGUST 25th, 2007


Activity Today

I did a "full-body" last night, so today is an off-day.
I have a 'fitness' class in college though, and it requires 2 days a week to get 'consistency' credit.
I had to go today, so I did cardio only.

Running---
6.5mph for 5 minutes,
6.7mph for 5 minutes,
7.0mph for 5 minutes,
7.5mph for 5 minutes,
4.2mph for 5 minutes.

What did everyone else in the gym do?
Walk 3-4mph for 20 minutes =/

Listened too
As I Lay Dying - An Ocean Between Us

Food Eaten Today

Water - Estimated about 1.5gallons

Breakfast
Instant Oatmeal - Great Value ( 1 cup )
Skippy Peanut Butter - Natural ( .5 serving )
Double Rich Optimum Whey ( 1 serving )

PWO
Soy Light Plain - Silk ( 1 serving )
Instant Oatmeal - Great Value ( 0.25 cup )
Double Rich Optimum Whey ( 1 serving )

@Work Meals
Pure Protein Bar - Peanut butter ( 1 serving )
Cornerstone Veggie Sandwhich ( 1 serving )

Dinner
Sausage Links - Morningstar ( 2 serving )
Beans, black, mature seeds, cooked, boiled, with salt ( 1 cup )
Corn, raw ( 0.8 cup )

Pre-Bed
Cottage Cheese - Great Value FF ( 1 cup )
Skippy Peanut Butter - Natural ( 1 serving )
Double Rich Optimum Whey ( 1 serving )

Cals Fat Carb Prot
2488 68 273 195

http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=7&Day=25

derickonfire
08-26-2007, 04:08 PM
AUGUST 26th, 2007

http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=7&Day=26

No workout today. School gym is closed, and I'm still a little sore from last week. I want to start the week off fairly hard - so Monday I'll hit the gym for a full-body.

I've been starving myself all day (I ate breakfast though), and about 5pm when I get off I'm going to head to wal-mart and buy stuff to make myself a pizza from scrap.

----

Pizza
---
Premade box of dough, cost like .34$..
Cottage Cheese,
Fat Free Cheddar Cheese,
Spinach,
Pizza Sauce (low cal / no added sugar)
Pepper+Garlic Salt

This is my cheat for the week(s) btw..
With this and my huge ass green salad - total is about 13-1500 calories.

http://img387.imageshack.us/img387/1109/p1000060bj5.jpg (http://imageshack.us)
http://img248.imageshack.us/img248/8452/p1000064hx3.jpg (http://imageshack.us)


Tasted pretty much like the best thing in the world.
(new camera btw, still learning how to use it)

derickonfire
08-26-2007, 09:53 PM
After that pizza and salad I felt really bad, so I waited until my fullness subsided and then did a workout at home. I guess I'll just do some cardio tomorrow at the college, or I can even pass - really. I only need 2x a week to get an A in the class.

Here's what I did in order.. remember - I'm new to weights.

Bench - 4x3 @ 115 (can't do a lower weight while at home)
Leg Curls - 7x3 @ 60
BB Bicep Curl - 8x3 @ 65
Leg Extention - 8x3 @ 105
Hammer Curls - 10x3 @ 25 (I love these, best pump)

Total workout time - about 27 minutes

PWO - Torrent

AND since I like my new camera, here are some pics..

Heres my 'tools' while at home...
http://img165.imageshack.us/img165/8882/p1000072jn2.jpg (http://imageshack.us)
I got that olympic bar, plus 2x 45's and 2x 35's for 22$ =P
I wish my standard weights fit on it though =( it would make it a lot more useful..

Torrent - tastes kind of like crappy smarties.. or maybe like.. flavored tums? Idk.
It's not awful, but it's not awesome.
Mixes VERY well though.. pretty much one good shake at first and it doesn't settle at all..
http://img116.imageshack.us/img116/7488/p1000068copycw3.jpg (http://imageshack.us)

derickonfire
08-28-2007, 09:21 AM
August 27th

Way busy day yesterday.. I was stressing hardcore. Woke up late and missed Accounting.. then I had to go help my aunt's boss with some graphic work, after that I went to another class and then came home, cleaned, and slept.. no workout, but here is my daily breakdown foodwise.. fairly decent.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=7&Day=27

derickonfire
08-28-2007, 02:24 PM
August 28th

(college)

Flat Bench - 12x1, 10x1, 7x1 @ 95 (12 was too many starting out, maybe I'll aim for 8 reps next time and try for 4 sets)
Leg Curls - 8x3 @ 70
Leg Extention - 8x3 @ 120
Hammer Curls - 10x3 @ 25
Knee Raise - 10x2, 15x1

Torrent PWO

I really wanted to try squats, but there are too many people there and I'm self-conscious. Especially as a newbie.. =/

any advice?

Listened too
The Devil Wears Prada
As I Lay Dying
Stutterfly

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=7&Day=28

derickonfire
08-29-2007, 11:27 AM
August 29th

I feel really good right now.. my bi and tri's are a little tense, but stretching them feels great.
No real pain from lifting like I was experiencing the first few times.

I am going to try to get out to the college for some cardio.. but we'll see how work / life / school homework goes.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=7&Day=29

derickonfire
08-30-2007, 12:18 PM
August 30th

I felt pretty sick when I woke up this morning,
I took an extra multi and ate a 900 calorie breakfast.
I'm feeling better, and I think I'll be able to do a whole body tonight.

FrostFox
08-30-2007, 03:36 PM
Nice log! I especially like the photos.

As for getting shredded... no way you'll be shredded and have a 33" or 34" waist. Looking at those pictures, you can probably go down to 30" or 31" - you look like you're at ~20% bodyfat.

I tried natural peanut butter... went through the entire jar and am never buying it again. Regular peanut butter is the same, just with more sodium. As long as you don't go overboard with it, you will only have to deal with a little more water retention (which won't affect your measurements by any meaningful amount). :)

derickonfire
08-30-2007, 04:46 PM
Nice log! I especially like the photos.

As for getting shredded... no way you'll be shredded and have a 33" or 34" waist. Looking at those pictures, you can probably go down to 30" or 31" - you look like you're at ~20% bodyfat.

I tried natural peanut butter... went through the entire jar and am never buying it again. Regular peanut butter is the same, just with more sodium. As long as you don't go overboard with it, you will only have to deal with a little more water retention (which won't affect your measurements by any meaningful amount). :)

Thanks for the post man!

I tried to go back and edit my main post but it wouldn't let me..

Ya, it's just hard for me to imagine myself at 30" or 31" though, I'd be super psyched with a 32".

Really whatever gets me to a 4pack or even a 6pack will keep me happy, and I know thats very low BF.

It seems like my body looks better everyday though,
I woke up this morning and without a pump or anything could see my forearm vein go half-way up my arm.. pretty cool, and I can't wait to get <15% BF.. definition will be so nice.

I've ALREADY seen a huge difference with girls, I get so many smiles now it's crazy.. and it hasn't even been more than 4 months! I'm really picky though..

I am going to the gym today in a few hours with a buddy, I'm going to try to do a 5x5 program as close as possible - of course I may be off because I'm unsure on weight amounts to use.. and I'm going to go a little light because I'm still a bit sick.

derickonfire
08-30-2007, 07:32 PM
No gym.

I'm just too sick..

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=7&Day=30

Nearly perfect.

Stat Update
Check my bodyspace.

In a month...

Arms up .5"
Waist down 1"
Calves up .25"
Forearms up 2"

FrostFox
08-30-2007, 10:17 PM
Thanks for the post man!

I tried to go back and edit my main post but it wouldn't let me..

Ya, it's just hard for me to imagine myself at 30" or 31" though, I'd be super psyched with a 32".

Mike Tyson, who is your height, was a 32" waist. Unless you are built like Tyson I very much doubt you will be a shredded 32" ;)


I've ALREADY seen a huge difference with girls, I get so many smiles now it's crazy.. and it hasn't even been more than 4 months!

I've seen girls druel all over themselves when they see a guy at 8% with some muscle on him. That is all the motivation I need!


I am going to the gym today in a few hours with a buddy, I'm going to try to do a 5x5 program as close as possible

Yeah, once I start bulking I'll be doing 5x5 as well. Sets across, though. Fussing with weights between sets is just too much fuss for negligible gains.


- of course I may be off because I'm unsure on weight amounts to use

Start on the side of too low... 85 pounds for the squat, 65 for the bench press, 105 for the dead lift, etc. and then go up by 10 for lower body exercises and 5 pounds for upper body exercises each time you repeat a workout. When you stall on a lift, cut down the progress to 2.5 pounds per workout on upper body exercises and 5 pounds per workout on lower body exercises. You will need "platemates", which are magnet things that attach onto dumbells or barbells; they are 1.25 pounds each, so one on each side will total your 2.5 pound increment.

Get well soon, I'm sick too now :(

derickonfire
08-31-2007, 12:32 PM
I love your posts man, thank you, thank you!

I feel better today, I ate good yesterday - and took an extra multi (or 2, I forgot).
I'm going to the gym today at 4pm.
No more screwing around.. full-body every other day + MORE CARDIO.
I think I put on muscle fairly well.. my biceps and upper abs feel a lot stronger and more firm even while on a cutting diet.
I can't wait unti my stomach is flat (my main goal = no flab) and then start bulking. I really think I'll be able to put on mass FAST!
Maybe a Mike Tyson physique is attainable =P

Ya really think 65lb is a good weight for the bench for 5x5?

My other days were

Flat Bench - 12x1, 10x1, 7x1 @ 95 (12 was too many starting out, maybe I'll aim for 8 reps next time and try for 4 sets)
and
Bench - 4x3 @ 115 (can't do a lower weight while at home)

I just want to make sure I really feel it after 5x5.

TheKansan
08-31-2007, 02:32 PM
Man on fire. You are doing a good job, and that pizza you made looked delicious.

derickonfire
08-31-2007, 06:50 PM
Thanks for the praise, and the pizza rocked!

August 31st
I feel bad and great at the same time.
I feel like I did a good workout, but on paper it looks like crap.
I went with a friend and were hanging out and trying some random stuff, so I did a few single sets on machines that I won't count - but they definitely helped tire me out.

College

6.5-7mph warm-up jog 5minutes
Flat Bench - 10x3 @ 95lb
Leg Curl - 6x2 @ 60lb, 6x2 @ 70lb
Hammer Curl - 10x3 @ 25lb

then 2-3 random sets on random machines..

15% incline jog at 4mph for 5minutes (OMG this was rough and AWESOME)
then a 7 minute walk at 4mph 0% incline

PWO - Torrent

PWO Meal - Brown Rice + Morningstar Veggie Sausage

I feel tired and exhausted, but in that 'good' way.
Going to rest today, and maybe do some cardio tomorrow - some light light jogging or even walking.

Listened too
My friend gab about random ****.. =(

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=7&Day=31

derickonfire
09-01-2007, 10:41 AM
So..

I am still at 200lb. Since I started lifting my weight has been stuck.

I'm not sure what to do.

I guess I'll just ride it through another few weeks and see if the fat is still dropping...
Maybe I'm gaining muscle from the creatine / lifting, and after my newbie stage, the muscle gains will stop and the weight will drop again because of the fat.

I know I'm gaining muscle - my pecks for example seem a LOT more rigid when I flex them(under the fat of course).

I don't know.. it's sad.

I also think I might get some metamucial or some extra fiber.. I thought I ate a good enough amount - but it appears not. If ya know what I mean... past few days have been fairly off, and I think that also may be some retained weight. Ugh.

jarth3000
09-01-2007, 11:03 AM
Try playing with your diet. Drop some carbs to drop some additional calories. Your fat intake looks alright. And protein could go up a bit. Keep at it, you'll get there.

derickonfire
09-01-2007, 11:20 AM
Try playing with your diet. Drop some carbs to drop some additional calories. Your fat intake looks alright. And protein could go up a bit. Keep at it, you'll get there.

I definitely have noticed my diet falling apart slowly.

It's not bad - but I'm 2 weeks into my first year of college, and things are stressful.

I was thinking about dropping a few more calories, and / or doing some light jogging every day to burn an extra 2-500 calories.

And definitely on the protein.. like I said.. falling apart =(

September 1st

College closed today by the time I get off work - sad, I wanted to go jog in an air conditioned room.

Heres my aimed diet today..
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=1

2060 67-179-193
31%-29%-40%

Think I'm going to aim for 30-35% carb calories a day... but who knows, my mind changes like a girl.

RANDOM: I also want to mention.
It's hard to tell - because healthy and fat loss and everything is a slow progress.
But,
I'm pretty sure I feel WAY WAY better just walking around and sitting here today, on a bad day, while I'm semi-sick, compared to a good day a few months ago. Anyone else know what I mean? I mean, just walking or standing, my legs just FEEL good. It FEELS good just to breath..

Workout
I wanted something to just make my sweat - but it seems today was pretty rough.

I call it 'forty'.

4 Minutes of punching my bag.
Focused on hard hits and leg / foot motion / complete follow through with a punch.
No less than 4 seconds in between each hit.
40s rest
40 crunches
40s rest
40s intense punching
40s rest
4x4 @15lb dumbell raise - idk if that's the right name. Arms straight the whole time, lift db up out from my body n both sides
40s rest
40s holding stretches various positions (I gained like 2 inches on my toe reach just from today, haha)
40s crunches
40s rest
28x1 @15lb hammer curl (aiming for 40, but wayy tired, haha)
---
Pretty worthless, but it was fun.

Some random pictures for your enjoyment --

I'm working on a sub enclosure - I cut the wood yesterday, today I screwed it together.
http://img292.imageshack.us/img292/1024/boxxf3.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

New Flex pic - it's only been 1 week, so really nothing different.
http://img228.imageshack.us/img228/6691/flex0901md1.th.jpg (http://img228.imageshack.us/my.php?image=flex0901md1.jpg)
Old flex: http://img461.imageshack.us/my.php?image=flex0825rf5.jpg

derickonfire
09-02-2007, 09:43 AM
I noticed my scale can fluctuate 10 pounds depending on how / where I stand on it.

I'm going to buy a digital later today.
I really hope this doesn't kill my motivation.

September 2nd

Home

Flat Bench - 4x6 @ 115lb (getting way better)
Sit-Ups - 20 @ BW (going to possibly incorporate these along with crunches from now on)
BB Bicep Curl - 10x3 @ 65lb
Leg Curl - 6x1, 4x1 @ 65lb (still sore from before, just wanted a little burn)
Toe Touch Stretch - 2 minutes
Crunches - 50 @ BW
Hammer Curl - 10x3 @ 20lb

PWO - 2/3's Torrent

PWO Meal-
http://img162.imageshack.us/img162/8974/p1000181wq7.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=2

Went running end of day - 25 minutes.

FrostFox
09-03-2007, 12:43 AM
65 pounds is on the low end for 5x5, but you want to start at the low end so you don't get DOMS and your body gradually gets used to the stress you pull it through. I rarely got DOMS after the first week, and I still made gains. Now that I'm on strength maintenance I never get sore at all.

Your September 2nd is your first day where you hit the requirements just right. On the previous days you had way too many carbs.

Weightlifting/bodybuilding is all about patience. It took me a month to see noticeable increases in my lifts... I looked the same in the mirror, but when I took measurements I lost an inch on my waist and ass, even though my weight stayed the same (this was at 2300 cals @ 190 lbs).

To easily see physique changes, you'll have to work out for 3+ months on a good program. Or, you can do it the fast way (velocity) and rip most of your fat off in a single month. Really, it's up to you. Frankly, I don't understand your workout program... "random sets on random machines" = you will never see gains, or they will be mild gains at best, even for a newbie. Trust me, I used to be one of those "random sets on random machines" guys and I was spinning my wheels in the snow.

Move over to 5x5 as soon as you can.

derickonfire
09-03-2007, 04:12 PM
I do notice the weight staying the same - but losing fat.

For example if ya see my stats - I did lose an obvious inch in my waist. Pretty happy about that.
I bought a digital scale today, I'll weigh in tomorrow morning and see how far off my old one is.
(edit - I got bored and did it just barely - even with food in me - 191.8lbs!!!!!!)

Today is a complete 100% rest day, I had really really bad DOMS this morning so I slept and extra 4 hours.. lucky I had the day off.

I'm really watching my carbs from now on - I think you're right on that Frost, too many.. I'm making progress - but I think lower carbs would speed it up.

Also, about 5x5.. yesterday I did 4x6 on my bench at 115lb.

I don't understand 5x5, why would I start so low? I tend to not have a huge ego or pride, but I don't think I can go to the college and put 10's on each side right after the guy before me benched 200.. know what I mean? I'm fairly confident I can easily do 95lb 5x5, but I'm not sure if that's how 5x5 works? Do I start low and add 5lbs every week, kind of like trick my muscles, or what?

Also, will I really be able to gain muscle or strength on this defict? Really the only reason I'm lifting right now is because I was sick of so much cardio - and because I want to work on my form and knowledge so come January or so when I'm ready to bulk - I make a lot of quick progress. I guess I really ought to suck it up and start squats, leg curls and extensions seem like crap.. I don't even know why I'm afraid to do em.

Thanks for the help man, truly awesome...

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire

New Goals
Weigh in at 175 pounds by or before January 1st - then slowly raise my calories and ultra-clean-bulk.
That's 17 weeks to lose 15 pounds - I 'should' be able to do that.

derickonfire
09-04-2007, 07:32 PM
September 4th

Flat Bench - 5x1 @ 95lb, 5x3 @ 105lb, 5x1 @ 115lb
BB Bicep Curl - 5x5 @ 60lb
Hammer Curl - 10x3 @ 25lb
Squats - 4x3 @ 95lb
(My form and balance sucks, this was way light though. I stopped because I was getting embrarrased)
Knee Raise - 15x3 @ BW
Leg Curl - 5x3 @ 70lb, 5x2 @ 80lb
--
Run 8 minute mile - walk to rest -

PWO - Torrent

PWO Meal -
Stuffed Pepper with Rice and FF Cheese
Avocado
http://img482.imageshack.us/img482/5800/p1000188np4.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=4
(trying to keep carbs down, except for PWO meal)

derickonfire
09-05-2007, 09:48 AM
September 5th

Resting all day today, have a bunch of homework to knock out for college - then I'm going to make love to my guitar for a few hours. School's been keeping us apart.

Even those cheap squats I did yesterday had a good effect, combined with the leg curls - my legs are sore today, but not too bad.
Good good workout yesterday, I'm happy with the feel and pump and todays results.

Weighed in at 189.x today, I'm counting that as 190 - but am majorly stocked about that. I think 15lbs or so and I might be hinting at a 4pack.. maybe time to bulk, we'll see.
Probably going to wait until Sept 15 and re-do pics.. that'll mark 4 months from the beginning of doing this hardcore.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=5

derickonfire
09-06-2007, 10:39 AM
September 6th

I need another day of rest. I'm feeling pretty sick.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=6

derickonfire
09-07-2007, 01:11 PM
September 7th


Workout
Squats - 8x3 @ 95lb
Hammer Curl - 6x1 @ 30lb, 5x1 @ 35lb, 5x3 @ 30lb
BB Bicep Curl - 8x1 @ 60lb, 5x4 @ 60lb
Laying Leg Curl - 5x4 @ 80lb, 5x1 @ 90lb
Lat Pull Down - 10x3 @ 80lb
--
Sprint 5 mins @ 8mph - walk to rest - 12 mins total.
--
Total - 54 minutes

No bench today - stupid kids were hanging around it so I skipped ahead in my workout. I didn't want to bench with sore sore arms so I didn't.

PWO - Torrent

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=7

I ate a lot today. Still trying to kill the last bit of this sickness - and that run was harsh. My lungs burned and I couldn't stop coughing after it. So, food = cure.

I think I'm going to run this log until about 180lb, then start Part 2, and clean things up with a new log.

derickonfire
09-08-2007, 09:12 AM
September 8th

Weigh in today - 188lbs. I'm almost 2 weeks ahead of schedule. Good.
General goal: No more than 2400 calories on lift days; With a general aim of <2k. Carbs no higher than 35%.

Planning my next workout..

Flat Bench - 5x5 @ 115lb
Squats - 5x5 @ 115lb
Hammer Curl - 5x5 @ 30lb
Lat Pull Down - 5x5 @ 90lb
Laying Leg Curl - 5x5 @ 85lb
BB Bicep Curl - 5x5 @ 70lb
+ cardio

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=8
2370/32%/22%/44%

Dinner:

http://img166.imageshack.us/img166/4157/p1000199gx7.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

derickonfire
09-09-2007, 10:53 AM
September 9th

There will be no workout today.

Too much work - college, my business, and web-design for a friend.

May do some stretching today for 10-15 minutes, though. Stretching always feels good.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=9

Dinner-
Pasta Salad
552 - 18f/73c/36p

http://img487.imageshack.us/img487/2723/p1000213ej5.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

I noticed my past few days have been high in calorie - this is because I've been laying off the EC stack - it makes me eat =P

My carbs are good though.. and I am still technically in a defict, since my maintenance is 2500 - not counting calories burned from cardio or working out.. which I assume to be well over 500 in an hour at the gym.

Granted even with the extra food, I feel leaner. The scale begs to differ, saying I gained a few lbs, but of course the scale is always tricky. I've noticed that my gut is starting to lose it's 'hang', if ya know what I mean =P

This rocks.

derickonfire
09-10-2007, 12:26 PM
September 10th

Actual workout - I waited over an hour for the bench - serious ****ing idiot kids pissing me off. They do a lot of weight without going down all the way - and only do it 2 or 3 times. Meh.

I need to just switch to dumbell press - I'll look into that next time.

Workout - College

7 minute jog warm-up
Hammer Curl - 5x5 @ 30lb
BB Bicep Curl - 5x5 @ 70lb
Squats - 5x5 @ 115lb (Easy, I finished and then some nice guy gave me some pointers. He pointed out my stance was too narrow, and I believe it. Wednesday squats I'm probably going to do 145ish.
Laying Leg Curl - 5x5 @ 85lb
Lat Pull Down (Underhand) - 5x5 @ 90lb
Knee Raise - 15x2 @ BW, 12x1 @ BW (failed)
+ 12 minutes running / sprinting cardio

PWO - Torrent

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=10

FrostFox
09-10-2007, 07:58 PM
You're doing great! And you already have more rep than me... bastard ;) Must be all those pretty pictures! Well I'll show YOU a pretty picture!





















http://www.hermann-uwe.de/files/images/blue_flower.preview_0.jpg

derickonfire
09-10-2007, 09:29 PM
That is a pretty picture... but swallow this =P

1 Cup Whole Grain Pasta
.5 Cup FF Cheddar
.5 Cup FF Cottage Cheese
2 Veggie Sausage Patties (80 calories / 10 protein each)
splash of FF Balsamic dressing..

PWO and pre-bed meal.. busy day today.

http://img293.imageshack.us/img293/864/p1000215se5.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

615 calories / 63 protein

gymratluke
09-10-2007, 09:47 PM
I'm in!!!

derickonfire
09-11-2007, 09:25 AM
I was going to wait longer for a weigh in - but I'm joining a contest so want recent info...

187 pounds!

Stats pretty consistent - really it's hard to tell on calves / forearms / etc because there is fat there, but the muscle is also getting bigger, for sure. Hips down .5 inch is the main mention.

Pictures -
May 15
http://bodyspace.bodybuilding.com//img/user_images/11072036/progresspic/151422orig.jpg

August 25th
Front Relaxed:
http://img166.imageshack.us/img166/3320/front0825pa9.th.jpg (http://img166.imageshack.us/my.php?image=front0825pa9.jpg)
Side Relaxed:
http://img214.imageshack.us/img214/570/side0825bm7.th.jpg (http://img214.imageshack.us/my.php?image=side0825bm7.jpg)
Flex:
http://img461.imageshack.us/img461/9307/flex0825rf5.th.jpg (http://img461.imageshack.us/my.php?image=flex0825rf5.jpg)[/QUOTE]

CURRENT (9/11):
(angles are off compared to august)
Front:
http://img76.imageshack.us/img76/3552/front0911kg4.th.jpg (http://img76.imageshack.us/my.php?image=front0911kg4.jpg)
hard to see - but I'm starting to notice my 'fat' form more to my individual ab shape, like visible lines. Especially below my top 4 abs, there is a fairly bold 'fat' line..
Side:
http://img76.imageshack.us/img76/4484/side0911zu7.th.jpg (http://img76.imageshack.us/my.php?image=side0911zu7.jpg)
Flex:
http://img406.imageshack.us/img406/9928/flex0911pc1.th.jpg (http://img406.imageshack.us/my.php?image=flex0911pc1.jpg)

Please comment! critisize, compliment, whatever!

Give me motivation!

derickonfire
09-11-2007, 10:32 AM
September 11th
Rest day.
Maybe some cardio if I have time...
Didn't play my guitar yesterday, so I need to catch up a few hours...
and I'm getting my sub in the mail today for the above ^^ enclosure, so I need to finish my box..

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=11[/QUOTE]
2153cal/56f/206(56fiber)/217p

http://img48.imageshack.us/img48/4453/p1000232lg1.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

Supplement Update
The above list isn't completely accurate anymore...

Lumatol is ****. I took 3-4 pills and threw the bottle in my drawer.

24mg Ephedrine, and 200mg Caffeine - first thing after waking up.
(30 mins later)
5g Creatine mono in the morning along with a multi, 500mg Ginko Biloba, and fish pill with breakfast.

3-4 hours later I take another dose of EC.
Torrent post heavy full body workout 3ish days a week

2nd multi and fish pill after evening meal

derickonfire
09-12-2007, 03:39 PM
September 12th

Are my workouts too intense?
I seem fine post-workout.. and I don't 'fail' on any lifts (rarely)
but it seems even after a full day rest I am still sore?

Today I finished my sub enclosure, and I 'vintaged/weathered' some awesome cheap jeans I got on clearance. I did sit out in the hot sun for a while, and I had to cut/sand wood, so that probably added to some soreness.

Post-Weathered Jeans:
http://img212.imageshack.us/img212/2092/p1000241lh8.jpg
80$ jeans from Dillard's on clearance for 20$. This is my first pair of 34's btw! My 36's are getting baggy!
Imagine these as a dark ugly grandpa color - I weathered the crap out of them to make em like this.
Tones are a lot more defined in real life, I love em... and sooooo soft =P (I washed them in conditioner)

Finished Sub:
http://img164.imageshack.us/img164/6097/p1000236mw7.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)
http://img164.imageshack.us/img164/6165/p1000240rm7.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

SUB - Infinity 12" 1250w Reference powered by an Alpine MRP-M450 Mono Amp
Infinity Reference 7541 520 Watt 4ch amplifier powering Alpine Type-S fronts and rears
Head Unit - http://www.bestbuy.com/site/olspage.jsp?skuId=8229151&st=jvc&type=product&id=1167445160968

Cost? I forget - too much.
Sound? Worth it.
I love music.

Anyways, I am taking a rest today... and maybe I'll drop a lift or two from my workouts starting Thursday.

Gonna try this Thursday and see how I recover... then I'll add / mix-it up from there.

*No Jog Warm-Up*
Flat Bench - 6x4 @ 115lb
Squats - 6x4 @ 135lb
Hammer Curl - 6x4 @ 30lb
Lat Pull Down (Underhand) - 8x3 @ 90lb
Knee Raise - 15x3 @ BW
10+ minute light cardio (no more sprinting like I have been)

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=12

gymratluke
09-12-2007, 04:35 PM
*No Jog Warm-Up*
Flat Bench - 6x4 @ 115lb
Squats - 6x4 @ 135lb
Hammer Curl - 6x4 @ 30lb
Lat Pull Down (Underhand) - 8x3 @ 90lb
Knee Raise - 15x3 @ BW
10+ minute light cardio (no more sprinting like I have been)

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=12

Damn dude....LOW REPS eh?! Are you on a certain routine??

derickonfire
09-12-2007, 04:42 PM
Damn dude....LOW REPS eh?! Are you on a certain routine??

No.

I looked at Riptoes but decided against it because of only doing 3 workouts =/
I also can't do deads...
I kinda like being at the gym longer than that.

I thought about 5x5 - but I'm really just trying to cut right now, maybe gain a little strength, but that's not my concern right now - my concern is dumping this fat.

Should I stick to the standard 8x3 or 10x3?

gymratluke
09-12-2007, 04:50 PM
No.

I looked at Riptoes but decided against it because of only doing 3 workouts =/
I also can't do deads...
I kinda like being at the gym longer than that.

I thought about 5x5 - but I'm really just trying to cut right now, maybe gain a little strength, but that's not my concern right now - my concern is dumping this fat.

Should I stick to the standard 8x3 or 10x3?

I really like 5x5...sticking to low reps is always best while cutting!!

FrostFox
09-12-2007, 10:45 PM
No.

I looked at Riptoes but decided against it because of only doing 3 workouts =/
I also can't do deads...
I kinda like being at the gym longer than that.


Bitch ;)

I like Rippetoe's because you only do 3 workouts a week, with only the most important exercises: compound movements that build mass and strength. Some people have gone all the way to 300/400/500 bench/squat/deadlift on the program without modification! It's been around for 30 years because it works.

You can't do deads? There a medical reason why? I love deadlifts. It's definitely my favorite exercise, and widely considered to be the purest measure of strength.


I really like 5x5...sticking to low reps is always best while cutting!!

Definitely!

derickonfire
09-13-2007, 07:17 AM
Bad day yesterday guys...

It was a rollercoaster.. started out good, went to class, then came home and knocked a bunch of **** out and knocked it off my list.

Then the day went downhill - I started getting depressed - popped 4 Lortabs, and ordered a pizza from Dominos. I ended up eating half a cheese pizza, and a few pieces of the new oreo pizza.

Still not feeling well - but I am going to the gym today unless something comes up later..

derickonfire
09-13-2007, 09:08 AM
Going to try IF for a few days and see if it fits my time schedule.

Last ate around 11pm last night...

Will eat when I get home from work around 4ish, then go to the gym around 5ish, followed by some nice gorging until bed time.

My multi / fish oil / EC kinda sucked on an empty stomach, but np.

josh0899
09-13-2007, 11:11 AM
Dude, are you a chef? Your meals look amazing.

Keep up the good work mate.
You're really working hard and it shows.
I have no doubts that you will reach your goals.

derickonfire
09-13-2007, 11:15 AM
Dude, are you a chef? Your meals look amazing.

Keep up the good work mate.
You're really working hard and it shows.
I have no doubts that you will reach your goals.

Thanks man..

No chef =P

Just a kid who was always left to fend for myself...
cooking is fun, and once you know the basics - you can get creative.

FrostFox
09-13-2007, 02:55 PM
Don't worry about 1 bad day. It's what you do over the long term that counts.

derickonfire
09-13-2007, 04:45 PM
September 13th

Leaving for the gym now.
Just ate some oats, and I feel kinda sick.
First meal of the day - 18ish hours since my last meal.
Going to get home from the gym and cook a huge nice PWO-Meal (shrimp) in addition to my torrent and get all my calories for the day before 10pm-ish.

Workout - College

Brisk walk 3 mins
Squat - 5x5 @ 135lb (easy)
Bench - 5x5 @ 115lb (last 1 of each set was tough)
Laying Leg Curl - 5x2 @ 85lb, 5x3 @ 90lb (easy)
Hammer Curl - 5x5 @ 30lb (easy)
Lat Pull-Down - 5x2 @ 90lb, 5x3 @ 100lb
Cardio - 8.30 mile first - jog/sprint upto 15 minutes.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=13

1900 calories between 4pm and 10pm.
I really think this will help me with my recovery problems - all this food and calories right around my workout.
And the stress! No more stressing about breakfast, or making a lunch to take to work with me - I'm gonna keep doing this for a few days to see if I keep feeling as good and refreshed as I did today - if not - I'll go back to the 3-5 meals a day.

Dinner -

Last nights cheat:
http://img170.imageshack.us/img170/5356/p1000257rs9.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)
I'm mad because I forgot to order deep-dish. And the pizza was delivered cold.
Waste of a cheat. Mad.
http://img146.imageshack.us/img146/7007/p1000255tx4.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)
Wasn't 'that' good.. but not awful.
I woulda preffered a candy bar or ice cream for my 300+ calories spent here..

Tonights PWO-Meal:
So much efn shrimp.. and I loaded it with garlic AND TONS of pepper.. it's hot!
http://img20.imageshack.us/img20/7979/p1000259vn6.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

BuckVincent
09-13-2007, 07:38 PM
Good luck man, a bad cheat isnt really that bad everyone once in a while. Just stay positive and it wont even make a dent. I can def see improvements in your pics. KEEP GOIN! :)

FrostFox
09-13-2007, 09:32 PM
Yeah, I absolutely hate wasted cheats. Nothing much you can do about them, though.

derickonfire
09-14-2007, 12:47 PM
September 14th

I really liked yesterdays workout - I think I'm going to stick to that pattern from now on. I am hardly sore today - and I think I'll easily recover fully for another round by the time Saturday comes around.

As a note for myself - here is my plan for the next week - 3x a week. Come Monday the 24th I am going to add try adding weight to everything.

Workout - College

Brisk walk until bench / squat is free to use - whichever first.
Squat - 5x5 @ 135lb
Bench - 5x5 @ 115lb
Laying Leg Curl - 5x5 @ 90lb
Hammer Curl - 5x5 @ 30lb
Lat Pull-Down - 5x5 @ 100lb
Cardio - mix of intense and endurance / stamina

Today - No plans. I'm working on asking some random girl out today for maybe a little action tonight, but we'll see. I also want to just rest - play my guitar - and study for my Biology test this weekend. We'll see.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=14

So far the IF is good, but it's been one day.
I feel kind of hungry during the day until I get off work, but not too bad. I ended up only eating for 5 hours last night, I fell asleep at 9pm =P 10 hours of sleep - I'm not complaining.

I'm wondering if I should get some casein protein and have a small shake in the morning? Input?

PS - Thanks for the comments guys - I appreciate em more than ya'd guess. Even the small stuff.

derickonfire
09-15-2007, 01:21 PM
September 15th

Workout - Home (sucks)

Bench - 5x5 @ 115lb
Squat - 5x5 @ 135lb
Hammer Curl - 5x5 @ 30lb
Chin-Up - 3x4 @ BW
Crunches - 35x3 @ BW

----

Life is crazy, btw.

Starting my own business..

Annd... GNC dudes said they'd price match any online prices I come across for supps - but they carry no supps that I'd like except whey - so I need to find a way to make em happy and stop bugging me =/

Heres my shopping list to order on the 20th when I get paid - stuff should last me a while. I like having a few bottles of the essential stuff in the drawer. You never know when I might go broke and be relying on them for a while.

1x NOW ADAM, 120 Tablets
2x Prolab Caffeine, 200mg/100 Tabs
1x NOW Ginkgo Biloba, 60mg/240 Capsules
2x Optimum Fish Oil, 100 Softgels
2x Universal Torrent, 3.28 Lbs., Cherry Berry Blast
1x Xtreme Formulations Ultra Peptide, 1.75 Lbs., Vanilla
1x Optimum 100% Whey Protein, 5 Lbs., Double Rich Chocolate

I know it's kinda newbie to post 'supp' lists, but I want an all encompasing log - for my benefit and for anyone else knowing what I did - if I eventually get to my goals.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=15

abhishek4563
09-17-2007, 01:32 AM
dude please tell me how to post those photographs ...i tried but cudnt figure out how

FrostFox
09-17-2007, 09:09 AM
type img in square brackets,the url of where the image is located, then /img in square brackets. Then you can embed pictures in your posts.

GNC said they would match online prices? Not my ****ing GNC store. Hum. I guess I should go talk to them about that, thanks ;)

It's not newbie to post supplement lists. What is newbie is posting supplement lists that you're going to buy, then not buy them, and never mention the unbought supplements again.

Add resistance to those crunches, or at least do V-ups. Once you get past 12 or 15 reps per set on an abs exercise you really should be adding resistance.

derickonfire
09-17-2007, 10:16 AM
Ya. I really don't want anything from GNC at all right now except some ON Whey, and maybe some form of Nitric Oxide in the future when I get done cutting...

But the problem is, I work in the mall most of the week and they always bug me about it. They got mad last time when I ordered 150+ from bb.com =/
I normally wouldn't give a crap, but I am trying to keep good relations mainly because a) my job calls for it and b) I'm starting my own business and think good relations with EVERYONE will come in handy.

And about the crunches - you're right. That's a very good idea.

I usually do knee raises while at the college, and the crunches were just a thing at home - but next time I'll add weight for sure.

derickonfire
09-17-2007, 11:36 AM
September 17th

Workout - College

Squat - 5x5 @ 135lb
Flat Bench - 5x5 @ 115lb
Hammer Curl - 5x3 @ 30lb, 5x2 @ 35lb
Leg Curl - 5x5 @ 90lb
Lat Pull-Down - 5x5 @ 100lb
Knee Raise - 15x3 @ BW
Cardio - 200 calories in 12minutes

I haven't mentioned this - but I have a pull up bar placed right outside my door to my room.
I really want to improve on these, and I have a lot in the past months, but not enough.
I think I am going to make myself do a small simple set each time I come in or out of my room.
Never to exhaustion or muscle failure.

I think over time this will add a LOT to my max. I'll keep track of this also with a sticky note or something on the wall.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=17

PWO Dinner -
http://img453.imageshack.us/img453/6431/p1000269tp6.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)
PWO Dessert -
Imagine peanut butter chocolate cheesecake. This was an experiment, next time it'll be even better and creamier and cheesier. This was 48 protein at 300 calories, btw. =P Mostly casein...
http://img233.imageshack.us/img233/972/p1000275ph5.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)


BTW - you guys suck. I've gotten 1 rep from this log =P

FrostFox
09-17-2007, 09:39 PM
A lot of people who follow my log give me rep in other threads. And besides, you ****ing bastard are a good 3000 rep points ahead of me. I guess once I start kicking ass in my diet, I will catch up again ;)

derickonfire
09-18-2007, 10:46 AM
September 18th

Off-day.

Just ordered a re-stock...

2x Prolab Caffeine, 200mg/100 Tabs
2x Universal Torrent
1x Xtreme Formulations Ultra Peptide, Vanilla
1x Optimum 100% Whey Protein, Double Rich Chocolate
1x NOW Omega-3, 1000mg/200 Softgels
1x Controlled Labs Orange Triad, 270 Tablets

1x Controlled Labs Green MAGnitude, Free Sample!, Sour Green Apple
1x Controlled Labs Purple Wraath, Free Sample!, Juicy Grape
1x FREE GIFT: Bodybuilding.com Gym Bag
1x Free Lifting straps

can't wait..

Did cardio - 38 minutes at roughly 6mph. I did this out on the road - it's a lot harder than the treadmill, I've forgotten. My knees took a beating, I could feel it, and my quads were weak afterwards which is a first for me. Now as I sit here my muscles are twitching.. kind of frustrating. I thought I had that problem fixed.

Owell, looking forwards to try the Orange Triad...

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=18

Still doing all my calories between 3pm-9pm (roughly). I really love this - I had huge energy in the gym last night, and I feel leaner and more cut throughout the day while at work and school - no bloating at all from forcing breakfast into myself. And I get to GORGE out for those 6ish hours.. its nice.

derickonfire
09-19-2007, 04:08 PM
September 19th

Squat - 5x5 @ 135lb
Flat Bench - 5x5 @ 115lb
Hammer Curl - 5x5 @ 30lb
Knee Raise - 15x3 @ BW
Leg Curl - 5x5 @ 90lb
Lat Pull-Down - 5x5 @ 100lb
Cardio - 10 minutes on fan bike

I am so ready to add weight on Monday.

Probably going to up Squats to 155, bench to 125, curl to 35, knee raise the same, leg curl to 100, lat pull-down same.

I'm also thinking of adding another leg exercise, but I'm unsure on which. Maybe just a couple large sets of calf raises before doing some light cardio?

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=19

derickonfire
09-19-2007, 07:47 PM
OMG.

I'm buying this car.. will have it early-mid October.

I am so stocked.

AWD, turbo, 400hp-ish.

http://img233.imageshack.us/img233/5817/cimg0009kt1.jpg
http://img525.imageshack.us/img525/1381/pb250121mediumqc6op5.jpg
http://img292.imageshack.us/img292/2476/cimg0012jt6.jpg
http://img128.imageshack.us/img128/5724/cimg0010is3.jpg

derickonfire
09-20-2007, 09:05 AM
September 20th

My calves burn today.
I think it's from the fan bike - I wasn't using my whole foot, but just the tip of my feet, and it was pretty intense. Very taxing.

I think I'm going try adding that as an 'exercise' for my calves, since I've read that they are hard to train and harder and more is best for them.

1v1 basketball for 45 minutes..

Very intense.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=20

My calories have been very low-ish lately. Not too low, so it's been really good actually. Make my goals closer.

derickonfire
09-20-2007, 05:38 PM
http://img237.imageshack.us/img237/4460/supsp1000304wy1.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

Oh yeah, I love bb.com and all their free goodness..
This gym bag is a lot higher quality than I expected.

The whey isn't mine - it's for my bro - I'm still working on my 10lb bag of the same stuff =P
I also have a bucket of creatine, and a bottle of ephedrine in addtion to this..

Not to mention my NOW vits and Optimum fish oil that I need to finish off first.

Hah, I look like a druggy or something..

derickonfire
09-21-2007, 07:53 PM
September 21st

College closed due to a football games...
it's ok, I'm feeling kind of emo anyways. =/

Waist : from 37" to 36"
Hip: from 40.5" to 39"

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=21

derickonfire
09-22-2007, 05:03 PM
September 22nd

College closed after 2 on Saturday, and closed Sunday.

Going to eat something and do some sort of workout here at home. Then on Monday at the gym I'm adding weight.

Squat - 5x5 @ 135lb
Flat Bench - 5x5 @ 115lb
Crunch - 20x3 @ BW+25lb
Hammer Curl - 5x4 @ 30lb

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=22

derickonfire
09-23-2007, 12:24 PM
Start of this Log - 08/25/07
Front:http://img166.imageshack.us/img166/3320/front0825pa9.th.jpg (http://img166.imageshack.us/my.php?image=front0825pa9.jpg)Side:http://img214.imageshack.us/img214/570/side0825bm7.th.jpg (http://img214.imageshack.us/my.php?image=side0825bm7.jpg)Flex:http://img461.imageshack.us/img461/9307/flex0825rf5.th.jpg (http://img461.imageshack.us/my.php?image=flex0825rf5.jpg)

Now - 09/22/07
Front:http://img220.imageshack.us/img220/7141/front0922vp1.jpg (http://imageshack.us)
Side:http://img232.imageshack.us/img232/5719/side0922yj8.jpg (http://imageshack.us)
Flex:http://img232.imageshack.us/img232/1821/flex0922zn9.jpg (http://imageshack.us)

derickonfire
09-23-2007, 12:29 PM
Front Flex:

http://img146.imageshack.us/img146/8124/092207qv7.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

I've got too much fat in my moobs.. grr. Those better go away. All of the fat BETTER DIE!

derickonfire
09-23-2007, 12:36 PM
September 23rd

Basketball 1v1 - 30mins.
Might play again tonight.
Intense cardio, no doubt.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=23

derickonfire
09-23-2007, 01:42 PM
Missed my 186 goal last friday.

No big. I think it's still attributed to my eating change - not fat gain, just food in me still weirdness.

I bet all this active basketball me and my roomy have planned will let me hit my 185 goal come next Friday.

derickonfire
09-23-2007, 07:48 PM
September 24th

Weights after class tonight.

My legs are so dead from all this basketball - way intense.

Workout for legs full-body will be squats only.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=24

derickonfire
09-24-2007, 09:27 PM
September 24th

Squat - 5x1 @ 135lb, 5x4 @ 155lb (pr)
Flat Bench - 1x5 @ 115lb, 5x4 @ 125lb (pr)
Hammer Curl - 5x5 @ 35lb (pr)
Lat Pull Down - 5x1 @ 100lb, 5x4 @ 110lb (pr)
- Cardio 12mins

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=24[/QUOTE]

gymratluke
09-24-2007, 10:04 PM
Definately lookin leaner dude! Glad to see you're leanin out and still hittin solid pr's each workout...

derickonfire
09-24-2007, 10:17 PM
Definately lookin leaner dude! Glad to see you're leanin out and still hittin solid pr's each workout...

Thanks bro.

I think adding weight is gonna be tough.. today was kinda rough on the end of my sets.

Of course I did miss a pre-wo meal, and my shake was a good 3 hours before lifting.

I forgot to pack something and went straight to the gym after my class.

Hopefully it'll be easier come wednesday.

derickonfire
09-25-2007, 03:18 PM
I want to start incorporating seated DB military press into my workout, does anyone have any recommendations on starting weight for this based on my other stats? Maybe 35lb db's? I also want to do skullcrushers, but maybe not on the same day, what should i do for these? I can't imagine being able to do much..

Also, I like squats, but feel that my legs need another workout - should I keep doing the leg curls, or is there something better to do instead? Extensions, leg press?

I want to stick with a full body for now, thanks guys.

gymratluke
09-25-2007, 03:21 PM
For new lifts I'd start with whatever weight you can do 15 nice slow reps with and move up from there. As for your legs...I'd add some Deadlifts! :)

derickonfire
09-25-2007, 03:27 PM
For new lifts I'd start with whatever weight you can do 15 nice slow reps with and move up from there. As for your legs...I'd add some Deadlifts! :)

That's a good idea - today is my off day so think I'll get an estimate today and be ready to go tomorrow.

As far as the deads go, I'm not sure I'm ready to start being a rebel in my gym yet =P

I get enough stares as it is, haha...

maybe soon..

derickonfire
09-26-2007, 01:22 PM
September 26th

Flat Bench - 5x5 @ 125lb
Squat - 5x5 @ 155lb
BB Military Press - 5x5 @ 60lb
Hammer Curl - 5x5 @ 35lb
Knee Raise - 15x3 @ BW

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=26

I cheated good yesterday, on purpose. Went to a mexican place twice, then said screw it and got a large shake from McDonald's. It was the first day since May that I've gone truly OVER maintenance. I felt sick, but not guilty or bad. I literally hovered over the toilet for 10 minutes feeling like I was going to throw up.

Now, time to get back on track and kick ass.

derickonfire
09-28-2007, 07:15 AM
184.8.

Right on target for my weekly 1lb.

derickonfire
09-28-2007, 04:47 PM
September 28th

Flat Bench - 5x5 @ 125lb
Squat - 5x5 @ 155lb
Knee Raise - 15x2 @ BW
BB Shoulder Press - 5x5 @ 70lb
Knee Raise - 15x2 @ BW
Narrow-Grip Lat Pulldown - 5x5 @ 100lb
Cardio - 1 mile

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=28

FrostFox
09-29-2007, 01:39 AM
Under 1700 cals? That's very low... I was doing about that much and I was doing 0 cardio and less volume. I say go for 2k cals, +/- 100. Your weight loss will be slightly slower but you will keep a lot more of your muscle as you cut.

TheKansan
09-29-2007, 10:25 AM
Start of this Log - 08/25/07
Front:http://img166.imageshack.us/img166/3320/front0825pa9.th.jpg (http://img166.imageshack.us/my.php?image=front0825pa9.jpg)Side:http://img214.imageshack.us/img214/570/side0825bm7.th.jpg (http://img214.imageshack.us/my.php?image=side0825bm7.jpg)Flex:http://img461.imageshack.us/img461/9307/flex0825rf5.th.jpg (http://img461.imageshack.us/my.php?image=flex0825rf5.jpg)

Now - 09/22/07
Front:http://img220.imageshack.us/img220/7141/front0922vp1.jpg (http://imageshack.us)
Side:http://img232.imageshack.us/img232/5719/side0922yj8.jpg (http://imageshack.us)
Flex:http://img232.imageshack.us/img232/1821/flex0922zn9.jpg (http://imageshack.us)

Definately have cut some fat in that month. Love handles look smaller. Good job man.

derickonfire
09-29-2007, 12:12 PM
Thanks both of you!

You're right Fox, I'm gonna kick it back up. I've been mentally out of it lately - with school, and friends, and depression. Getting too obsessed with fat loss that I think it truly is going to hinder my gains in the long run.

TheKansan
09-29-2007, 01:02 PM
There is nothing wrong with being obsessed with fat loss. People say I am practically OCD with this stuff.

derickonfire
09-29-2007, 02:48 PM
September 29th

Did 30 mins of cardio this morning.

I just did 35 pushups, that's 5 more max than my previous. Not bad.. I should start doing these for sets on off-days.

No 'workout' today or tomorrow.

Food Log
http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=29

derickonfire
09-30-2007, 02:07 PM
Tonights gonna rock, going to vegas for a show - Underoath + others.

I can't wait until tomorrow though, I'm gonna change my workout to the following

Squat
Bench
Leg Raise
Power Clean and Press
Hammer Curl

The clean and press looks way fun and awesome... Friday I did Shoulder / Military Presses starting with a clean to start each set, and it was way fun - 70lb 5x5 was pretty taxing too, the last few reps were KILLER! True man strength in my opinion - imagine getting to 150lbs on this.. that's the weight of another person, and me picking them up and throwing them =P

Food Log

http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=8&Day=30

derickonfire
09-30-2007, 04:00 PM
Think I may do a Velocity Diet.. I'm doing research now.

If I were to do it, it would probably be the start of November, and then I would probably start bulking as soon as I come off of it. We'll see how my research and funds go - I'd be needing a few different flavors of whey so I don't get bored.. more to come later on details if I decide to go for it.

FrostFox
09-30-2007, 09:01 PM
Velocity, eh? I've been thinking about a second attempt myself, but I just managed to get my metabolism back into balance. I'm not sure I want to screw it all up again :)

There is one particular thing about the velocity diet that has me worried: the vast majority of people who complete it successfully do not resume weight loss after the diet is over for at least a month. Instead, their weight is stable, since their body (and metabolism) is recovering from such a vicious diet. A typical velocity diet user sheds about 12 pounds of fat (and about 3 to 7 pounds of water and glycogen, but you get that back at the end) over the course of 4 weeks. That's 3 pounds a week, and when you don't have much fat to lose, that's a lot. However, if you still have weight to lose, you will be stable for a month afterwards, so your real rate of weight loss is only 1.5 pounds once you factor that in. You say you plan to bulk afterwards... what if you end up at 12 or 13%? Most pro body builders never let their bodyfat go above 15%. You will end up bulking for 3 or 4 weeks before having to start cutting again... :P

In a nutshell: the velocity diet, in my humble opinion, is for those people who are looking to go from between 12% and 15% down to below 10%. I also could see people use it to break a food addiction (it really helped with mine... I don't have ridiculous cravings or splurgings anymore, and I only managed to survive 4 days!). If you manage to get down to about 175ish, a velocity diet will leave you shredded or near-shredded at the end (without much muscle to show, but at least you're there) and you will be able to clean bulk for quite a bit of time afterwards.

Give it a lot of thought.

derickonfire
10-01-2007, 08:45 PM
October 1st

Today was ****ing hell.
Didn't get home from Vegas last night until 2am, was incredibly sore from dancing and moshing, sore neck and back. I woke up at 7 and went to class - had a test. Came home, and did a mixture of sleeping and studying for a 3 hour test, did that test, and then went to a 2 hour class where I had ANOTHER test. I ate small 200 calorie snacks all day with no real meals except for breakfast - just a constant flow of food all day.

My workout felt like **** - but I suppose this is so much better than not working out.

Flat Bench - 5x1 @ 125lb, 5x3 @ 135lb, 5x4 @ 135lb (I failed my very last rep)
Squat - 5x5 @ 155lb
BB Military Press - 5x1 @ 60lb, 5x5 @ 70lb
cardio - 12minutes, intense

I think I can do 5x5 on the bench on Wednesday, while being fully rested and feeling good. I wasn't happy with my form on the military press so come Wednesday I think I'm going back down to 60lb.

Food Log

http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=9&Day=1

derickonfire
10-01-2007, 08:49 PM
Good advice Fox, I am definitely going to research it a lot more.

Perhaps it would be best to save it for early DECEMBER? I plan on going off my cut and starting a bulk come the beginning of the year anyways, so maybe I should finish it up with a hard as hell v-diet and then be happy to start eating and trying for some big gains?

I really want to get my bench up to the 200ish for reps - and I think I can gain muscle and strength quickly if I were to be eating enough.. we'll see.

Definitely going to do a lot more research and then post a plan, I'll run it by ya before I start it or order anything though =)

FrostFox
10-01-2007, 09:08 PM
Yeah, like I said, save it for when you want to burn off those last few pounds. Between now and December you can lose 10 or so pounds if you keep at it, and then you're a velocity diet away from about 10%, and you can bulk nicely from there.

Vegas then a barrage of exams, huh? Good times, good times. ;)

derickonfire
10-01-2007, 11:30 PM
Heres my spreadsheet..

www.derickonfire.com/v-diet.xlsx

Anyone want to check it out? Pretty much it's just different wheys, mostly fruit wheys to mix with water and take with me on the go. Fiber, flax, and then some workout supplements..

Workout Days - 1751cal/23f/123carb/34fiber/268prot
Off Days - 1359cal/21.5fat/70carb/34fiber/226prot
Sat-1 Meal Day - 1389cal/22fat/104carb/38fiber/204prot

Cost seems high at 300$ ish for supplements, but I spend about 100 a month on supps anyways plus 2-250 for food. So really, I'll probably end up saving money on this when it's all said and done, haha. Planning this for December-ish.

FrostFox
10-02-2007, 12:43 AM
1359 cals on off days is too low. Bump it up by 100.

Otherwise, it looks fine.

derickonfire
10-02-2007, 10:29 AM
1359 cals on off days is too low. Bump it up by 100.

Otherwise, it looks fine.

Awesome,

I think I may allow myself 1 fruit bar a day - 30 calories, 8 carbs, 1 fiber - those are 'food', but it's really just a fancy popsicle that tastes awesome. That might be a nice treat though.

And maybe just a bit of peanut butter to up the calories on my off-days, or some egg-whites mixed in a shake or something.

Thanks for your input Fox, really appreciate it man.

FrostFox
10-02-2007, 03:01 PM
No problem derick, your enthusiam about fitness is contagious so it helps me and I'm sure other users out a lot too.

Don't see adding a couple of small things to the velocity diet as deviating from it, as there is a one hard meal per day option. You'll go from 90/5/5 protein/carbs/fat to about 80/5/15 or so, and I don't think that will change the results all that much. It will be better for your sanity, that's for sure.

derickonfire
10-02-2007, 04:19 PM
October 2nd

Rest day.
Might do some cardio tonight - depends.

I found this link - it's AWESOME! Watch all 6 and learn a LOT.
http://www.dailymotion.com/videos/relevance/search/sarcev/1

Food Log

http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=9&Day=2

Update Supplement List

ON Whey Double Rich Chocolate - as needed
Xtreme Formulations Ultra Peptide Vanilla - as needed
Orange Triad - 6x Daily
Optimum Fish Oil - 2x Daily (bottle of Omega 3 NOW sitting in drawer to use after this is gone)
4Ever Fit - Creatine Mono - off-days
Universal Torrent - PostWO only
EC Stack - 2-3x daily, currently OFF this while waiting for a shipment of E too arrive

fates_child03
10-02-2007, 05:59 PM
Awesome Job Derick! Keep up the hard work man. Subscribed so I can follow along.

derickonfire
10-03-2007, 12:06 PM
October 3rd - 90 Days remaining on ze cut.

Awesome workout, it felt great.

Flat Bench - 5x5 @ 130lb

Military Press - 5x1 @ 60lb
Clean and Press - 5x4 @70lb
Power Clean - 5x1 @ 70lb
(considered these 'one' workout - was experimenting. Definitely sticking with the Clean and Press - nice nice)

Hammer Curl - 5x5 @ 35lb
Squat - 5x5 @ 155lb
Leg Press - 120lb at akward amounts - I mainly focused on the very bottom part of the lift raising and lowering in small segments - created a HUGE burn. I did these because I decided that I wasn't going low enough on my squats. I think I will always do these after my squats from now on - but as a lower weight to 'finish' off my legs, if you will.

No cardio. Had to meet a girl =)

Food Log

http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=9&Day=3

Got some good foods planned for today - making some pizza.. some pumpkin mini-pies, hummus... mmmm.

fates_child03
10-03-2007, 04:11 PM
I love me some hummus. Nothing better on a pita bread than hummus, alfalfa sprouts and grilled chicken.

FrostFox
10-04-2007, 01:13 AM
Don't do the squat and the leg press. You're working quads on both the squat and the leg press... really, it's one or the other dude.

DEADLIFTS. DO THESE. They are my favorite exercise, anyway ;) Great for the lower back and hamstrings.

derickonfire
10-04-2007, 11:06 AM
Don't do the squat and the leg press. You're working quads on both the squat and the leg press... really, it's one or the other dude.

DEADLIFTS. DO THESE. They are my favorite exercise, anyway ;) Great for the lower back and hamstrings.

I might. I'm getting more comfortable in the gym, and starting to do things that others consider luney. Take the clean and press for example... just a lot of ROM there and people kinda stare at you sometimes, haha.

In a few months they'll realize that I know what I'm doing (at least more than them, haha)

What would you suggest a good starting Dead lift weight at? I did the clean and press the other day, and the cleans are kind of like the dead, minus the weight and explosiveness I'd guess.

Btw - the thing is. Even after doing my workout yesterday, and after making my legs BURN and wobble walking out of the gym from doing the leg presses - I have NO DOM'S WHATSOEVER. I think that's due to the Torrent.. my workouts are always a good 45-60 minutes too.

derickonfire
10-04-2007, 12:30 PM
October 4th - 89 Days remaining on ze cut.

Off day. I may do some cardio if I have time. Theres a cute girl I keep seeing at the gym I want to find a way to start talking to her without coming off as the douche who hits on girls at the gym...

Been so busy, again as a reminder - doing full-time college, full-time sales job, currently working on trying to buy a car from a city 7 hours away, and now I just took on a web-design job for a local flower shop needing an entire site design and merchant system. I'm also working on two webpages for myself and my business. Oh yeah - and I try to play guitar .5-1.5 hours a day. It's the best part of my day, followed by working out.

Derickonfire.com
Emotiv.us

Ugh. Life rocks.

Food Log

http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=9&Day=4

http://img216.imageshack.us/img216/1944/p1000422eu9.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

Hummus + CC + Salsa + Wheat Thins + Lettuce

FrostFox
10-04-2007, 02:34 PM
Start deadlifts at 85. This is how you want to do them:

http://www.youtube.com/watch?v=TK4UIxKIxtc

Deweight between each rep, otherwise you aren't doing them right. Increase weight by 10 pounds each time until you hit 195, then by 5 pounds each time after that. It's easy to deadlift a lot of weight for reps.

DOMS rarely happens for me, too, and I'm not taking anything at all. On this new workout though, I get DOMS, but it's fairly mild. We'll see.

derickonfire
10-04-2007, 03:11 PM
Wait - you mean start at 85 for my entire first day, then 2nd day of doing them go to 95, 105, 115, etc..

I'm thinking if I start adding deads - I may want to take off the Clean and Press - and just stick with specific military presses?

FrostFox
10-04-2007, 07:40 PM
Clean and Press is for your upper back and shoulders. Deadlifts is for your lower back, hammies, calves and a bit of quads. Do them both.

derickonfire
10-04-2007, 08:30 PM
Clean and Press is for your upper back and shoulders. Deadlifts is for your lower back, hammies, calves and a bit of quads. Do them both.

Ok, so Friday will be bench, C+P, Squats, deads if the gym isn't crowded, and hammer curls depending on time.

=P

Thanks dude.

derickonfire
10-04-2007, 09:40 PM
I've been doing some number crunching...

What do you guys think looks better PWO?

Universal Torrent
http://www.bodybuilding.com/store/univ/torr.html
Which as a best guess I assume to be:
302 calories - 52carbs - 20 protein - 1.5 fat
------
Creatine - 3g
Glutamine - 3g
Taurine - 4g
L-Leucine - 8g

OR my custom blend

296 calories - 34carbs - 34 protein - 0 fat
CreaMono - 6g
Glutamine - 5.5g
Taurine - 1g
L-Leucine - 4g
L-Isoleucine - 2.5g
L-Valine - 2.5g
L-Arginine - .25g
L-Glycine - .25g

I like the torrent - but NOT the high carbs. It kind of makes my diet hard to balance. And with me being veg, I'm trying to make protein goals easier to hit. I've managed to mix some basic supps and match price per serving exactly. I mainly did this because I'm bored - and like messing with excel =)

Ideas?

gymratluke
10-04-2007, 09:51 PM
I like your blend better!

And man, I do hope you start doin Deads...

derickonfire
10-04-2007, 09:57 PM
I like your blend better!

And man, I do hope you start doin Deads...

Thanks man..

I really really cannot wait until I start bulking. Time is going by so slow, but so quickly at the same time, ya know?

January 1st will be here before we know it. I expect after my planned V-Diet in December I will be leaned out and ready to fill in my fatty skin leftovers.

BTW - my custom blend is..
1xServing Prolab Glutamine Powder
2xServing Optimum 100% Any Whey (flavorless)
2xServing PrimaForce BCAA
1xServing Optimum Pre-Load Creatine Complex
Cost per serving is exactly 2.13$ which is the same as Torrent. Not counting any 10% discounts or whatever..

I'll try it after my 3 tubs of Torrent are gone =) Even if it doesn't work as good, it makes me feel special coming up with my own ****, I'm creative like that.

gymratluke
10-04-2007, 09:59 PM
Thanks man..

I really really cannot wait until I start bulking. Time is going by so slow, but so quickly at the same time, ya know?

January 1st will be here before we know it. I expect after my planned V-Diet in December I will be leaned out and ready to fill in my fatty skin leftovers.

BTW - my custom blend is..
1xServing Prolab Glutamine Powder
2xServing Optimum 100% Any Whey (flavorless)
2xServing PrimaForce BCAA
1xServing Optimum Pre-Load Creatine Complex
Cost per serving is exactly 2.13$ which is the same as Torrent. Not counting any 10% discounts or whatever..

I'll try it after my 3 tubs of Torrent are gone =) Even if it doesn't work as good, it makes me feel special coming up with my own ****, I'm creative like that.

Torrent just inst enough protein...

derickonfire
10-04-2007, 10:03 PM
Torrent just inst enough protein...

I agree.

Pretty satisfied with it still, I noticed better fullness and recovery after I started taking it. Might all be in my head though, who knows.

gymratluke
10-04-2007, 10:12 PM
I agree.

Pretty satisfied with it still, I noticed better fullness and recovery after I started taking it. Might all be in my head though, who knows.

Well, torrent could just be a way higher grade of protein, thus you are actually gettin better recovery...

derickonfire
10-05-2007, 12:31 PM
October 5 - 88 Days remaining on ze cut.

35minute game of 1v1 basketball - intense

Squat - 5x5 @ 155lb (still watching form)
Flat Bench - 5x5 @ 130lb
Military Press - 5x5 @ 70lb
Deadlifts - 0
Hammer Curls - 5x5 @ 35lb
Knee Raise - 15x3 @ BW
Cardio

I did one dead lift and butchered the form so bad. I need to practice this at home somemore and watch more video guides.

Very good workout, feel great.

Food Log

http://www.fitday.com/webfit/publicjournals.html?Owner=Derickonfire&Year=2007&Month=9&Day=5

derickonfire
10-05-2007, 09:34 PM
Well.

The scale showed 187lbs today.

Of course, later in the day after working for a few hours I had a meeting with the toilet - 3 times.

I stopped eating around 8:30pm tonight, I'm going to drink a lot of water, and weight myself tomorrow morning and see if I did hit my 184lb goal. I hit 184.6 a few days ago.. so we'll see.

I'm really getting impatient, and I'm noticing slow progress, and my strength and lifts aren't moving any. I might still tackle the v-diet early.

Added some casein protein to my v-diet plan, with green mag every day, and white flood and my 'special blend' pwo.

OFF-DAY TOTAL $9.34/day 1440/calories 19/fat 70/carbs 33/fiber 225/protein
WORKOUT TOTAL $12.28/day 1736/calories 19/fat 106/carbs 33/fiber 259/protein

12 Workout Days - $147.36
16 Off-Days - $149.44
28 Days Total - $296.80 + 30$ EC stack = 326.8

derickonfire
10-06-2007, 09:41 AM
October 6 - 87 Days remaining on ze cut.

Off.

148.8lb

Food Log

Today I ate as much junk food as was available in my house.

Tripped pretty hard on shrooms, and it was great.

Commencing cut operation tomorrow.

derickonfire
10-06-2007, 10:17 PM
Scalpel anyone?

****ing skin / fat.

http://img65.imageshack.us/img65/2803/looseskin1bw6.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

http://img360.imageshack.us/img360/8236/looseskin2bx6.jpg (http://imageshack.us)
By derickonfire (http://profile.imageshack.us/user/derickonfire)

derickonfire
10-07-2007, 12:02 AM
This is one of my hobbies..

gtct6wz6Xs8

Not planned - just freestyle.

derickonfire
10-07-2007, 12:17 AM
I think I've made a decision.

I am stopping my cut.

I still have a lot of fat on me, and I am NOT happy with that - but I need a break. The cold times are coming and really I have no need to take my shirt off right now. I am going to give my hand at a clean bulk starting Monday.

Sunday will be one of my last posts in this thread - I will be eating near maintenance level.

Start monday I'll be starting a new log in the 'workout journals' section with details - and a link in this thread will be posted.

It is NOT too late to change my mind about this - I change my mind like a girl and I may decide to keep cutting come tomorrow morning.

derickonfire
10-07-2007, 12:40 AM
http://forum.bodybuilding.com/showthread.php?t=4966323