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JaeGee
06-19-2006, 01:54 PM
Hey all,

My journal is actually continued from http://forum.bodybuilding.com/showthread.php?t=812373&highlight=motivation I found that alot of people reading the post weren't giving me any feedback on my actual progress, eating habit, and lifting routine. Probably because the name of the thread wasn't Jaegee's journal and was instead an initial post about what motivates people.

So i am continuing my journal here. I think I can get alot more feedback about my journal if the thread wasn't misleading at all!

If you don't want to read my other post and how my diet is going I'll give you a rundown.

My intial Post:

Well it's been about 5 1/2 months now that I have been trying to lose weight.

I started at 274lbs and am now at 249lbs.
Went from 23-24%bf to 16-17%bf.

But lately, for the past month or so I have been in a lull. I still diet fairly well, except I lack motivation to actually prepare food. I used to just whip up some salmon or chicken for dinner, and compliment that with some rice, but now it's sort of search for a meal or my gf will cook.

At the gym I find myself not doing sets near the end of my workout. Instead of 3 sets I will just do 2. I still get a descent workout but I hate not finishing the next day when there is no reason to have not finished.

I am still in a cutting phase, I am not totally out of the loop of being lost but I feel myself getting to where I get lazy and I need some motivation in some way shape or form to finish my cut.

The food aspect I am not sure about, but does the gym sessions laziness might have some factor in that I am not taking ephedrine/caffeine now, and haven't for 2 weeks. I am starting again as soon as bb.com sends me the shipment. I work 8 hours a day M-F and I go to the gym immediately after work, maybe the ephedrine/caffeine gave me that extra boost that I don't have presently?

In any case, I also have progress pictures from February 6, 2006 to my current pics taken May 6, 2006.

I haven't changed my weight since May 6. Which is also disconcerning but if I get motivation from some source I'm sure I can keep going.

PICS!
OLD: Feb 6, 2006
http://forum.bodybuilding.com/photo/data/500/Jaegee_front_feb0606.JPG
http://forum.bodybuilding.com/photo/data/500/Jaegee_side_feb0606.JPG

NEW: May 6, 2006
http://forum.bodybuilding.com/photo/data/500/Jaegee_front_may0606.jpg
http://forum.bodybuilding.com/photo/data/500/Jaegee_side_may0606.jpg

Please let me know what you think of my progress.

Thanks!

Well I did find that motivation and am going really strong now for the past 2 weeks. This past weekend I went up to Mammoth Lake and went hiking, fishing, horse back riding, and swimming and had a great time with my family and gf.

My typical diet is looking like this:



6/14/06
9am: pita bread w/ 3 egg whites 1 egg yolk, 1 slice jarlsburg cheese, some mild salsa.
10am: protein shake w/ normal supps
1pm: tuna over lettuce with small amount of light italian dressing
4pm: oatmeal w/ nonfat yogurt
6pm: almonds prob about half a cup
8pm: whole wheat pasta w/ roasted garlic sauce and (ground turkey, sliced mushrooms, and onions) also the gf made pita chips w/ melted cheese over the top I had 4 :o yumm!
10pm: I fell alseep for the night...I GOT SO MUCH SLEEP!



6/13/06

Today I ate:
9am: protein shake
10am:PB sandwich (sugar free jelly, natural pb, whole wheat bread)
1:15pm: tuna salad (tuna and lettuce with a small amount of light italian dressing)
4:10pm: oatmeal and nonfat yogurt
5:30pm: golf (dad won by 1 shot :( I totally shanked my last drive and had to drop a ball cuz I couldn't find mine)
7:15pm: 1 pita bread and humus (2 servings of humus)
9pm: salmon and brown rice
12am: cottage cheese, scoop of pb, and cinnamon spice.


And my current lifting is going like this:


Chest
Bench Press:
135 x 10, 225 x 10 (warmups)
275 x 6.8 (ha damn you .8!)
295 x 3

Incline Press:
195 x 10
215 x 10
235 x 5

Butterflies: 40 lb dumbbells (10, 10, 10)

Now I do not know the proper name for the next exercise but its probably my favorite chest exercise :) It's on the cable setup where you grab the 2 cables and extend forward with your left foot forward, right foot back, chest out and you do a sort of bench press infront of you, but you overlap your arms each rep so your chest really constricts. It feels great.

60 lb each hand x 10
90 lb x 10
110 x 8 - these really hurt :o

21s
155 - completed
145 - top 7 complete, bottom 7 complete, full set only did 6! doh!




Workout: (shoulders)
5 minute walk
Behind the neck press: 135 x 10, 185 x 10, 205 x 10, 225 x 6 + 1 spot.
Front dumbbell arm lift: 40lb x 10 reps each arm, 40 x 10, 40 x 9
Shrugs: dumbbells 75lb x 18, 80 x 18, 80 x 20
Machine Lateral Raises: 115 x 11, 125 x 10.5, 135 x 8
Arnold Press: dumbbells 35lb x 10, 40 x 7, 45 x 6

elliptical(sp?): interval method: 25minutes




bi/tri
(I dont know technical terms very well but I will try)
1 arm dumbell tri over head: 45lb x 10 each arm, followed by an immediate other set x 10. 50lb x 12 each arm.

Standing dumbell curl: 40lb x 12 each arm, 40 x 10 each arm, 45 x 8 each arm

Skull Crusher (curl bar): 95lb x 10, 105lb x 10, 115 x 10

Bicept machine: 110 x 10, 130 x 10, 150 x 6 (immediately another set cuz that one sucked, 150 x 2, DOH!)

Pulley machine:
Tri over head w/ rope: 130lb x 10 hands pulled apart, followed by 8 reps with them together, 150lb x 12 pulled apart, followed by 8 together, 150lb x 12 pulled apart, followed by 15 together (burn out a bit)

Tri kickback: 55 x 12 each arm, 55 x 12 each arm, 75 x 10 each arm (left arm was lacking)

pulley machine means its essentially half the weight. Eventhough I think most already know that.

preacher curls (curl bar): 75lb x 10, 85lb x 9

Concentration curls: 30lb x 12, 35 x 8




My morning workouts when I go with my buddy I have damn near zero time inbetween sets, usually about 20-30 seconds. He is always in a rush. When i go in the afternoon, which is what I usually do, I actually take fairly long between sets, maybe a 1:30 or 1:45. Unbelievably I am still soaked in sweat when I finish. :)

Back workout:
4 min fit test to warmup (first my buddy is in my eyes and idiot for doing this, typically I warm up by walking for 5 minutes and a brisk pace, I dunno if you all have tried the recumbent bike fit test but its pretty much a leg workout, at the start there was only 1 bubble for the intensity and I usually do HIIT on the bike, so I figured I would go pretty fast, and my buddy is laughing saying, you won't be able to finish, sure enough around the 4 minute mark my legs were dying, anyways i disagree with doing a warm up with the recumbent bike fit test)

Bar front pulldown on the rope machine: 180 x 10, 200 x 10, 220 x 7, 240 x 3.5(this last set almost made me feel like my arms were gonna come out of their sockets)

Seated Rows on rope machine: 180 x 10, 200 x 8, 220 x 6 (i use a straight bar, I know most use the wedged bar)

Rotary Lat Machine: (this machine was new to me, so i wasn't sure what weight to use) 145 x 10, 175 x 10, 205 x 10. next time I will start at 205. I liked this machine you could really flex your back muscle for the lift.

Lower Back machine (not sure the technical term, the one where you hang off the end and your upper body goes down then back up. Non-weighted (I got enough damn weight in my upper body already) 20, 18, 15. next time I will hold some a 45lb weight.

All of that in about 35 minutes. The rope machines aren't on a pulley. I hate waking up early to go workout but atleast when I finished I feel full of energy for the rest of the day.

I think alot of my tiredness at the end of the day comes from lack of sleep, on normal nights I am lucky to get 6 hours, I will try to increase that to about 8 hours.

I will post my goals (in present tense) in a little bit, I have a couple of meetings this morning that I have to go to first.

Also, I hoped on the scale and I weighed in at 247. When i first started I weighed myself in the morning since that seems like a great time to compare since your body is pretty much flushed from the sleep. So lets say my starting weight is now 247 for the journal.

My goals:



Goals:
Based on LQs post I will attempt to make this into present tense, eventhough my grammar with tenses is extremely horrible.

Assuming I am at 20% like nearly everyone says eventhough I think I am 16-17%.

-I have cut my weight down to 216lbs and 8% bf.
-I amazingly gained 3 lbs of LBM and...
-Can now bench 365lbs, Military Press 245 x 10, squat 455, Leg Press 1000 x 10, and deadlift 485lbs.
-I go running daily with my shirt off because it is more comfortable.
-I feel more like a machine and look like one of those people that no matter what can't run out of energy.
-I am the type of person that shows self-confidence through every action he does.
-I have become someone that chooses what company and job to work for, not the other way around (in my qualifications, of course)
-I go to the beach daily and have no problem sitting, standing, laying down with my shirt off.

Anyways sorry for the long post. I am hoping I can get some feedback on my diet, and also just have this thread for people to keep me in check much like how the other journals are.

As of the last time I checked I am at 247lbs. However I did test my bf% last thursday and it read 15.3% the time before that and when the pictures were taking it tested at 16.7%. So even if everything thinks I am at around 20% atleast the number is going down so that's always a great sign! :)

JaeGee
06-19-2006, 02:00 PM
Doh I forgot supplements:

I have 1 or 2 protein shakes a day. Usually 1 in the morning and 1 right after a workout or run.

In the morning I will have 1 multi vit, 1 vit c, 1 ephedrine (25mg), 1 caffeine (200mg). And 5g of glutamine and 5g of creatine with my protein shake.

After workout I will have 5g of creatine mixed with good sugars and the protein shake with 5g of glutamine.

When I remember I have 2 ZMA pills before bed.

I typically have 1 flaxseed oil and 1 fish oil pill after every mid day meal (6 pills a day)

I drink a ton of water usually well over a gallon. And I mix in an Arizona Diet Green Tea 1.25liters(i think) 2 or 3 times a week.

KeepintheFaith
06-19-2006, 02:47 PM
Hello JaeGee! Looks like you are still doing good. Keep it up dude! Hope all is well with you and that you are seeing results! Good luck!

JaeGee
06-20-2006, 11:48 AM
6/19/06

Had a job interview today. So I had to get up pretty damn early :(

6am: oatmeal and nonfat yogurt
9am: protein shake w/ 5g glutamine, 5g creatine, multi vit, vit c, 25mg ephedrine, 200mg caffeine
10am: PB and Jelly sandwich (whole wheat bread, sugar free jelly, natural pb)
12pm: handful of almonds
1:30pm: Chicken breast w/ lemon pepper seasoning and lettuce w/ lite italian dressing (very minimal dressing)
4:30pm: can of tuna over lettuce with same dressing
6pm: gym
7:45pm: protein shake w/ 5g glutamine, 5g creatine drink w/ sugars.
8:45pm: chicken breast w/ lemon pepper seasoning, lettuce with mild dressing

went to bed around 11:30pm

Gym:
Weighed in at 245lbs. So yippie for me I dropped another 2 lbs in a week!
I am doing a new split:

# Day 1 - Legs, abs
# Day 2 - Chest, deltoids, triceps, abs
# Day 3 - Back, biceps, forearms

I started with day 3 however.

Front cable pull down: 180 x 10, 210 x 10, 230 x 7, 250 x 3.5 (this really really hurt)

Rows - straight bar: 190 x 10, 210 x 9, 220 x 7

Dumbbell Curls: 40lb each hand: x 10, 45 x 8, 40 x 7 (shoulda rested longer before the last set)

Machine bicept curls (preacher curl): 110 x 12, 130 x 7, 140 x 6

Lawn Mower Rows: dumbbell: 65 x 10, 70 x 10, 75 x 10

Cables: Straight bar bicept curl: 100 x 10, 120 x 9, 140 x 6 (this is a double pulley machine)

Rotary Lat Machine: 145 x 10, 190 x 10, 220 x 10, 235 x 5

Concentration Curls: 35 x R: 5 L: 4.5 (spot: R: 1, L: 1.5), 30 x R: 6.5 L: 5.5 (spot: R: 1.5, L: 2), 30 x R: 6.5 L: 5.5 (spot: R: 1.5, L: 2)

Forearm Curls (straight barbell hanging over side of bench): 60 x 38, 60 x 19

Over forearm Rotations (dumbbells going in circular motion): 25lb x 31, 25lb x 27

I had a great workout, I generally took about 2 minutes between sets and still sweat like a pig.

JaeGee
06-20-2006, 03:18 PM
Bump for any feedback at all about my lifts, split, diet, supplements. Hell even throwing something off topic in here would make me feel better :)

JaeGee
06-21-2006, 10:33 AM
6/20/06

9am: protein shake w/ 5g glutamine, 5g creatine, multi-vit, vit c, 25mg ephedrine, 200mg caffeine
10:30am: oatmeal (1/2 cup w/ 1 small packet of equal)
11:30am: handful of almonds
1:30pm: chicken and lettuce (mild lite italian dressing) 1 fish oil and 1 flaxseed oil pill
4:30pm: can of tuna over lettuce (mild lite italian dressing) 1 fish oil and 1 flaxseed oil pill
6:00pm: handful of almonds
8:30pm: pb&j sandwich (I was at my buddies place helping him put together this system he just bought and all the bastard had was expired regular jelly, regular peanut butter, and white bread)
9:30pm: Run: 2.1 miles exactly w/ my buddy and gf after we put together his system.
11pm: Jambalaya(sp?) - wild rice, sausage, tomatoes, whole bunch of ****, other than sausage looked mildly healthy, had it as a leftover. 1 peanut butter and chocolate chip cookie my gf made.
11:45pm: protein shake

The later part of the day was frustrating because the time flies when you are occupied, and it sucked that all he had was a pb&j sandwich, but i did run 2 miles. And I ate the cookie because I know a small bit of sugars is fine after working out :) Eventhough I did regret it immediately afterwards.

JaeGee
06-21-2006, 10:34 AM
Anyone have a link to a good leg workout, I usually do the same old thing and want to see if anyone is sitting on like the best workout of all time and just wants someone else to see it :)

JaeGee
06-22-2006, 10:40 AM
6/21/06

9am: protein shake 5g glutamine, 5g creatine, multi vit, vit c, 25mg ephedrine, 200mg of caffeine
10:30am: oatmeal w/ nonfat yogurt
1:30pm: chicken and 1 cup broc****
4:30pm: can of tuna over lettuce w/ mild lite dressing
7:00pm: handful of almonds
8:30pm: protein shake 5g glutamine 5g of creatine
10:00pm: chicken and lettuce w/ mild dressing

Going to do legs later today, thinking of this workout:
3 sets squats (15reps and less), 3 sets hack squats(12-10 reps each), 3 sets leg curls, 3 sets leg extensions, 4 sets of standing calf raises. Does that look good?

Also going to do abs.

noob1
06-22-2006, 10:48 AM
Not much advice to offer since i'm a newb, but best of luck, your progress is highly noticeable in your before and after pics.

JaeGee
06-22-2006, 10:53 AM
Thanks man! I get pretty lonely in here because nobody visits this thread :( if I can help you with anything on your diet or workout that it looks like I might be able to help with just let me know.

noob1
06-22-2006, 12:31 PM
What's your Protein/Fat/Carb ratio, and how much are you taking in on workout days and off days? My diet was pretty horrible till a few days back when I asked around and got some great advice :) I'm on a 50-30-20 right now..1800 on off and 2100 on workout days..

JaeGee
06-22-2006, 12:46 PM
I'm pretty sure I take in around 1800-2000 on both workout and non-workout days. My P/F/C ratio is probably 45/15/40 or 50/15/35. I do take fish oil and flaxseed oil pills after 3 meals during the day. And natural fats usually come from almonds, peanut butter, and salmon I have.

noob1
06-22-2006, 12:49 PM
Wow what's your maintenance intake supposed to be? Mine is 500-700 higher than what I eat.

JaeGee
06-22-2006, 12:55 PM
oh lord lol, it would probably be around 2700 or so i would imagine. I am 6'1'' 244lbs currently. That's alot for maintenance.

But since the start I actually gained 1 or 2 lbs of LBM probably from initial muscle memory. But I haven't seen any LBM loss yet so i feel comfortable staying at this calorie deficit.

P01Shooter
06-22-2006, 01:05 PM
Man, 274 in mid Jan to 244 mid June is awesome! Thank you for starting, doing, and following through since sometimes it sucks to see so many people start and then die. Keep up the good work!

JaeGee
06-22-2006, 01:13 PM
Hey thanks man, honestly the first 2 months were killer and I was die hard, but I allow for a cheat day once a week, not intentionally it just happens heh, and I am really comfortable in when I workout, when i do cardio, and everything like that. I know that after my next plateau I will probably need to start getting extremely strict with everything because the last bit of bf% I hear is a pain in the ass to work off.

Thanks again for the kind words, if anyone reading this has a different perspective on what I can change with my diet please let me know. Right now it is just convenient in what I eat at certain times.

Also, I am reading Tom Venuto(sp?) book starting tonight so that should always help with everything, I hear great things about it.

JaeGee
06-23-2006, 12:00 PM
6/22/06

Well yesterday sucked for a workout, i will get to that in a second
9am: protein shake 5g glutamine, 5g creatine, multi vit, vit c, 25mg eph, 200mg caff.
10am: oatmeal and nonfat yogurt w/ splenda packet.
2pm: chicken and lettuce w/ lite italian dressing
4:30pm: tuna over lettuce w/ same dressing
6:00pm: 2 handfuls of almonds
7:30pm: 1 1/2 pb jelly sandwiches (3 pieces of wheat bread, sugar free boysenberry jelly, natural peanut butter)
<passed out at 8pm...was about to head to the gym!>
9pm: woke up startled, got my sneakers on and went to the gym
10:45pm: 5g creatine w/ sugar mix, protein shake w/ 5g glutamine
12am: 4 strips of breaded chicken w/ tonkatsu sauce (sort of a bbq sauce)

Tons of water, and 3 fish oil, 3 flaxseed oil pills throughout the day.

My midnight meal obviously sucked, but I had nothing to eat at my gf's place so meh. Sorry :(

Workout:
This honestly was the worst workout of my cutting so far, I had just woken up and was feeling really confused and drowsy, I dont even know how I walked in the gym, I bet I looked asleep. And on top of that...i was doing legs for the first time in awhile...and on top of that I was doing SQUATS for the first time in about 4 years! :(

So i am a pretty strong upper body guy, so I figured I would warm up on something light then get into it...WRONG

Squat: 225x6! :( 275 x 6!!!! :( :( So I was mad with myself and still groggy, why did this weight feel so heavy and why was other parts of my body hurting, I definately hadn't squatted much recently and realized why I stopped lol.

Leg Press: 540 x 10, 630 x 5, 650 x 4...which was horrible, probably because of the squats taking so much out of me I am not sure. Also I was overall not energetic.

Leg Curl: 120 x 10, 135 x 7, drop set: 120 x 9, 105 x 0, 90 x 4

Leg Ext: 130 x 10, 140 x 9, drop set: 150 x 7, 140 x 4, 130 x 3

Standing Calf Raises: 405 x 15, 465 x 13.5, 495 x 12, 495 x 9

Anyways I do think part of it was because I was tired and confused going into the thing then it just progressed where i wanted to get out of there...I felt horrible...I think I am going to do some light squats on mondays and do heavy legs on fridays to get my form back in shape because I felt horrible.

Especially seeing people watching me struggle with 275lbs on squats was embarrasing....UGH! Definately not a fun moment. Felt like crying lol.

I am doing chest/shoulders/abs tonight. But dear lord...SQUATS! UGH!

JaeGee
06-24-2006, 12:31 PM
6/23/06

Today was my cheat day, sort of :)

9:30am: whole wheat pita w/ 3 egg whites, 1 egg yolk, 1 slice jarlsburg skim cheese, and some tobasco.
10am: protein shake w/ 5g glutamine 5g creatine multi vit, vit c, 25mg eph, 200mg caff
2pm: safeway sandwich (whole wheat roll, smoked turkey, slice of havarti cheese, red onion, lettuce, tomato, wax peppers, pickles, deli mustard)
5pm: oatmeal w/ 1 packet of splenda
6pm: workout (chest, tri)
7:45pm: protein shake 5g glutamine, 5g creatine with sugar blend
9pm: *CHEAT* Philly cheese steak sandwich from a local pub, not the worst cheesesteak available but it was amazing. and right after a workout, sweet!
12am: handful of these mini smore cookies my gf eats.

Anyways the cheese steak was amazing, and my workout was great! felt so much better than the day befores leg workout, which was a disaster.

Bench: 135 x 10, 225 x 10, 275 x 8 (only did 6 last week), 295 x 3.2
Incline Bench: 185 x 10, 225 x 7, 245 x 2.8
Butterflies: 40lb dumbbells: x 10, x 10, 45lb x 8
Cable bench (360 machine): 110 x 9.5, 110 x 8, 90 x 9, 90 x 9...I dropped the weight because i wasnt feeling the strain in my chest like I usually do, i think I was going too heavy. Also i am pretty sure this machine is set with kg not lbs. Sucks i dont know the conversion.

Tris:
One arm behind head dumbbell: 45 x 10, 10, 45 x 10, 10, 50 x 10, 10
Straight Cable pulldown: 150 x 10, 175 x 14, 175 x 12
over Rope Cable: 120 x 9(holding rope together: 5), 130 x 9(5), 150 x 6(5)
Single arm cable kickback: 55 x R:10 L:10, 55 x 12 11, 60 x 14 12

Was a great workout I took plenty of time between sets, had this dude that kept spotting me for my benches and eventhough i took 3 minutes or so between chest exercises I was still sweating like crazy.

I put the BFFM book on my PDA and will be reading it throughout the day.

Also, going to re-evaluate how much I am eating based on the past couple of days of my diet so i can get a good breakdown of calories, protein, carbs, and fats.

JaeGee
06-25-2006, 06:25 PM
6/24/06

11am: 3/4 cup of brown rice, 2 egg yolks, 3 egg whites, furikake seasoning, soy sauce.
1pm: protein shake w/ vitamins, 5g creatine, 5g glutamine
4pm: pb and jelly sandwich (2 whole wheat bread slices, sugar free jelly, 1 1/2 servings of natural pb)
8pm: 2 turkey burgers, (3 slices of wheat bread, 2 small turkey burgers, and some pepper jack cheese)
12am: 1/2 cup of cottage cheese w/ 1 serving natural pb, and cinnamon spice

I think i am forgetting a meal in the middle of the day but really dont remember what it could be. I may just have not eaten enough yesterday :(

I got alot to talk about, I am on chapter 4 of the "burn the fat, feed the muscle" book, I have new goals, mentality, life is great!

But I would rather post about it tomorrow at work then in the middle of my sunday :)

lifequest
06-26-2006, 10:22 AM
Ok well I followed your link and came here and read through the posts, here are my opinions:

Your diet is not good, you have the wrong outlook. You are focusing on weight and not bf%. How do you know you are not losing LBM? The only way to tell this is through BF%. Just because you are getting stronger does not necessarily mean you are not losing muscle. Improvements in you central nervous system can allow you to move more weight. With calories as low as they are you have no room to go down if you hit a plateau. This is not a race…

I don’t like your diet. The meals are not timed evenly and each one does not have protein, carbs and fat in it. pbj sandwiches = bad, a lot of the choices on there = bad. I really think you need to get past the idea that less = more as far as calories are concerned. I would like to see you eating at least 2500 calories and doing a good bit of cardio.

I had to go from eating 2500, to 3000, to 3500 calories towards the end of my cut to keep up with the increases in cardio I was doing. Not saying this is a rule for everyone just an example. EAT DAMNIT!!

And you seem to be all depressed people aren’t coming in here and commenting. I’ve found that the journals that have a lot of people commenting in them are the ones that aren’t all business, throw in some funny stories about your life and more people will want to come here.

Squats…why is 275 an embarrassing weight? I think for as strong as you appear to be you may benefit greatly from Mat-ot do a search on here and read about it. I think you have your mind in the right place but your dedication would be better used if you knew a bit more. Maybe skim through the thread in my sig and see if there’s anything new in there, keep reading and asking questions, good job so far, later on--LQ

JaeGee
06-26-2006, 10:31 AM
2/25/06

11am: oatmeal w/ nonfat yogurt, w/ splenda packet and some cinnamon
12pm: Dim Sum (sp?), I went in just eating to make sure I wouldn't eat as much, basically its a sunday type brunch where at a restaurant they bring by all these trays filled with a small bit of different types of food. It is extremely hard to judge how much I ate here on pen and paper but it wasn't too bad at all.
3pm: pb and j sandwich
5pm: protein shake w/ vitamins
6:30pm: grilled chicken w/ brown rice and broc****
8pm: gym
10pm: protein shake w/ glutamine and creatine
12am: went to my buddies bday party, had 1 bud light and 2 shots of jager.
2am: -this is where the cheat comes in!- 4 chicken strips from costco, w/ some tonkatsu sauce and 1/2 a phillycheese steak sandwich from fridays dinner. And 1 piece (small pieces, but still horrible) of salt water taffy.

I wish I woulda ate my last meal at around 1pm but what am I to do now :(

Well for the week I had 3 cheat meals which is about 1 cheat day, which is my usually. I want to harden up on the cheats because I am getting progressively closer to my end goal and will need to have crazy diet and lifting habits if I want that goal to come true.

I am almost through with chapter 4 from the book, tonight I will get measurements for my body, bicept, waist, neck, etc... I am lifting tonight so it may have to wait till tomorrow morning so im not bulky in certain places and not elsewhere :)

Shoulder/abs
Behind neck press: 135 x 10, 185 x 10, 205 x 10, 225 x 9.5 (told the guy i was going for 6-7 reps, boy was I excited)
Love the behind the neck press :)
shrugs: 75 x 15, 85 x 15, 85 x 14 (lb dumbbell in each hand)
Machine Lateral Raises: 135 x 10, 140 x 10, 145 x 7.5
Arnold Press: 35 x 12 12, 40 x 10 10, 40 x 10 10

Abs: Did the machine type abs, it's not really a machine but the one you lay down and can put your feet up etc...
Feet on ground: 20, 20
Feet on pegs: 20, 20
Feet in air: 20, 20
Right side: 20
Left side: 20

Overall I love doing shoulders because it is one of my strongest lifts. So I had a great workout, and I got my gf to lift instead of run at the gym today so she was there doing arnold presses right next to me, it was pretty funny to see :)

JaeGee
06-26-2006, 10:52 AM
Thanks for the lookin into my diet LQ, let me comment on a few things that you touched upon.

I generally take my weight all too often, I get to the gym I weigh in and I get started. It's a habit I am slowly starting to break. But I do take my bf% every 2 or 3 weeks to make sure it is still going down and I haven't endangered my LBM.

I am on chapter 4 of the BFFM book and know what you are saying about my diet, I am going to re-evaluate it tonight (eventhough I planned on doing it this past weekend) and up my calories.

So far during a plateau (I have hit only 1, so thank god) I up my cardio and change my dieting routine, I don't generally eat more but I switched to a carb cycle and it jumped right out of the plateau.

I think I have gotten extremely lucky so far in the way the diet has worked out, and my luck is running out, from a bit of the book it talked about eating lower on certain days and eating higher on some days. Generally I would have a good diet throughout the week and I would eat more on the weekends. So this fit his plan well, but I just wasn't noticing it, my body was constantly shocked because of the excess calories for nearly 30% of the week. So it wouldn't go into starvation mode. Since I am coming down to the last 20-25 lbs of fat needed. I want to up my calories and not do a zig-zag method for the last bit, i want a constant 7 day diet with 1 cheat meal every 2 weeks. And added cardio.

I did check out the max-ot method of working out, and if I am not mistaken (I checked it out 3-4 months ago) it is a daily lifting routine, that right now won't work out for me, it's not because I don't have the willpower it's because my gf already hates that I spend 4 days in the gym and any more she may go postal. But I do enjoy the max-ot strategy, I used to do it a long time ago and I enjoyed the results and the determination it demanded.

I do however use their strategy for max-ot cardio. I generally do a 16 minute recumbent bike HIIT session after 2 of my workouts during the week. God it hurts :)

I am going to get my diet meals turned around tonight when I re-evaluate everything, the pro/carb/fat should be easy to compensate for, I can do that just fine, but because I have a normal 9-5:30 M-F job I can't have routine eating times, i can come as close to possible, which is what I have been doing, but some days I come in and have meetings back to back to back and things like that.

Do you tend to have all of your meals have a 40/40/20 split, or whatever your split happens to be? Or do you just make sure that each meal incorporates having all of the 3 groups and then have the totals at the end amount to the 40/40/20 split?

I can see where some of my meals you would be against, anything with bread in it pretty much seems the staple of what you hate about some of my meal choices, but what else in there has been bad? (except for the damn cheat meals :) )

But all in all the book has so far been enlightening, you are right, I have the determination and want to get the job done but all of my tools are just fuzzy, I think that something is correct but I have no concrete evidence of the fact. The book is definately helping me out on that. I am also going to start doing the bf testing every week to get more accurate results like the book said.

But so far the bf% has only went down, and it has always shown a constant or slight increase to LBM so lets just say I am extremely lucky, and I should change before my luck runs out :)

Thanks again LQ.

Short One
06-26-2006, 10:58 AM
Not sure if you've tried this before JaeGee (http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm).
It's a full body workout, with progressions of weight which will help you in strength. It will keep your muscles working, which is what you want while cutting.
Also will give you a 'good leg workout'.

I've also been reading the BFFM book. It's great that it reinforces a lot of the stuff that can be read on the bb.com forums. Also learnt a few things that I hadn't read before.

Thankfully, I had the right idea when I first started my quest with the taking measurements, and bodyfat measurements.

JaeGee
06-26-2006, 12:05 PM
Thanks for the link short one, when things calm down here on my monday I will make sure to waste a good bit of my work day to reading through that site. Geocities always scares me but it looks like it was just copied and pasted in there :)

How far are you along in the book?

I just love reading it on my PDA. Every chapter fills in small holes in my outlook on diet and nutrition. I always ask myself why does such and such cause certain habits and sure enough he answers it in the book. Almost feels like my brain is packed with large rocks, this site fills those gaps with pebbles, and the book fills the rest in with sand. So my fuzzyness with dieting, nutrition, and working out is fading by the day and I can finally see the damn light.

Thanks for keepin up with my journal, I just came to a realization, I am extremely lazy lol. I used to record every damn thing I ate now I sort of guesstimate, I have to get off my lazy ass get the nutritional facts of what I eat and redesign my diet like LQ was talking about. Geez I have a ton to do tonight lol.

Oh and I have my new goals!

In 90 days:
I am 6'1'' 226 lbs and 11.5%bf
I bench 345 lbs, squat 345 x 8, leg press 750 x 10, and I can run a mile in 8.5 minutes.

In 6 months:
I am 6'1'' 225 lbs and 9%bf.
I bench 385, squat 415 x 8, leg press 950 x 10, and I can run a mile in 7.5 minutes.

They are short and consise but they are exactly what I want. With these goals I will be able to go to a damn water park and enjoy myself in the lines, instead of constantly sucking in my gut and having my arms crossed. I can go hiking and think of it as fun instead of a workout lol. BTW my gf and I are planning on climbing half dome at the end of July.

JaeGee
06-26-2006, 02:51 PM
Short One: that program seems awesome, the drawback is that it is needed that you know your maxes for all of their required lifts, and I don't. I don't know my max for squats and deadlift, and a couple others.

LifeQuest: I looked back at the Max-OT and went through the workouts and eventhough its a 5 day commitment each week the amount of time in the gym is extremely shorter than what I am currently doing. Some days seem about the same but some seem like its about a 35 minute workout, so I actually think I am going to start doing this asap.

For week 1, day 1, it's requesting that I do legs. The problem is I did legs on thursday for the first time in awhile and they are still sore. Should I just say F it and do legs tonight, or maybe for week 1, take today to reset my diet and get my measurements corrected and then start day 1 tomorrow and workout on saturday?

Also, since its been so long I forgot alot of what was said in the site, so I will have to re-read it. Which isn't much of an issue, but it's alot to read :)

After I finish the max-ot cycle by then I will have incorporated deadlifts, squats, etc... into my routine and will know my max. So then maybe I could try out the routine you posted Short One.

Thanks for the help guys. Might I add I really really hate mondays, only reason I am coasting through is because I have a 3rd interview for a job on wednesday that I am pretty sure I got, so I am soon to be out of here.

Short One
06-26-2006, 02:51 PM
That page has a lot of information. Yeah, a bit of a cut and paste.
The program in question is the intermediate one (http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm)

I'm about up to page 221 or something like that. I never remember, and end up re-reading pages.
I'd considered putting it on my PDA, but I've got a laptop for work, so I just read it on the train in.

Interesting analogy. Not sure if it was something in the book, but good one.
I plan on reading it a couple of times over.

JaeGee
06-26-2006, 02:55 PM
I heard the analogy one time in church :) It is a good one and worked well here.

At first I was bitter it was a pdf and contemplated getting it bound at kinkos, but putting it on the pda has been great. If I had a laptop it would be just as well, I just can't stand being at home and staring at my computer for countless hours in my chair reading, on the couch is much better.

JaeGee
06-26-2006, 11:22 PM
Alright, well I accomplished alot today...I think.

I got all the nutritional information for the foods I eat. And I decided to be extra nerdy and create an excel file of my diet that includes meal breakdown, daily values, and fat/prot/carb percentages. And any additional values like fiber, sugar, and sodium.

My model diet is at:
www.enjae.net/user/foodplan_jaegee.xls

If you want a base template to create your own:
http://www.enjae.net/user/foodplan_base.xls

I know you can use fitday but this way I can put the excel file on my pda and add to it in my car or at a restaurant or whatever. Also, if you feel like using the template or downloading the file please don't distribute it outside of bb.com, I uploaded it to a work domain name :o

If you are reading this Lifequest I know you wouldn't approve of the whole wheat english muffin and sugar free jelly in meal 1, so if you have a substitute please let me know what it is, for a good carb source and filler in calories. Also, if you could comment on my overall diet I would greatly appreciate it, and anyone else that has opinions, of course.

I also added the BMR calculator and a spot to put your desired calories, so as you input your meals it shows you how much under or over you are to your desired calories.

My gf is coming over with my bf calculator and hopefully a measuring tape so that I can get my measurements and post tomorrow.

Short One
06-27-2006, 12:05 AM
*waiting on an alternative too*.
I've found that the wholemeal english muffins to be a good ratio and a fairly good meal. Can have them with Natural PB too.
I had been eating them plain, but recently been adding an all natural jam (US read jelly I guess).

JaeGee
06-27-2006, 10:56 AM
6/27/06

This will be the last time I post my diet on a normal routine.

10am: oatmeal and protein shake
1pm: chicken and brown rice
4pm: tuna w/ salt and pepper
7:30pm: chicken and brown rice
11pm: 1 hard boiled egg

I sat down and organized all of my stats I will post in a minute or two.

JaeGee
06-27-2006, 11:10 AM
K My Stats:

age: 24
height: 6'1"
weight: 244
bodyfat%: 18.5%
fat lbs: 45.14lbs
LBM: 198.86

Body measurements (all unflexed):
neck: 17inches
chest: 45inches
bicept: 17in
stomach: 43in
waist: 41.2in
thigh: 24.4in
calf: 18in

Chest was measured slightly over the nipple and under the shoulder blade.
Stomach was measured slightly under belly button and over love handle.

I just tried to get the largest circumference.

And for everyone yelling about my bf% you were right, I was testing it wrong in the belly section. This time I grabbed my stomach around the waist and measured.
I was using the bodybuilder method instead of the normal user method found at this link: http://www.bodybuilding.com/fun/drobson108.htm

My diet won't alter much from this: http://www.enjae.net/user/foodplan_jaegee.xls

I have 2 additional meals: whole wheat spaghetti w/ 1/2 cup of sauce and also salmon and whole wheat rice.

The salmon and rice would be a lunch since I plan on working out now 5 days a week using the Max-OT method.

JaeGee
06-27-2006, 10:03 PM
Alright peoples!

Today was my first day on the normal diet I have planned out and it was awesome, consistent energy throughout the day, I always felt fed. Had great energy in the gym. And i am glad because my diet won't alter I don't have to constantly think about what to eat and be blind to how many calories and other nutrients i am taking in on a daily basis.

My workout was great, i started max-ot week 1 day 2.
Here were my lifts:
Straight Curl Bar: 105 x 9, 125 x 4
Alt. Dumbbell Curl: 50 x 6, 55 x 4
cable Curl (straight bar): 180 x 6
Cable push down (tri): 200 x 9, 200 x 7.5
Lying Tri Ext: 125 x 5.5, 130 x 5
Tri kickback: 40 x 10
barbell wrist curl: 145 x 4, 135 x 10
dumbbell wrist curls: 40 x 13
Leg Raises: 18 and 13 (no weight)
cable rope crunch: 200 x 10, 200 x 12
Crunches: 60lb dumbbell on chest x 18

Couple concerns, the total workout took me nearly an hour and 15 minutes, only supposed to take 40 minutes but I had a great sweat, is this just a particularly long day for the Max-OT?

tri pulldown: the cable machine only goes to 200 lbs, I need more weight than that to get in the 4 to 6 rep range. I have the option of using the back section of the cable but when i do tri pulldowns on it it feels extremely weird and ackward. Any suggestions?

tricept kickbacks: I haven't done these in forever, I used an incline bench and lowered it a bit to about a 45degree angle. Then I bent my knees a bit and kept my elbow towards my body, I assume this is the correct way to do these. But when I finished my set my shoulder was in huge amounts of pain, it went away in about a minute or two but it felt severly stressed. Any thoughts on this? Is this common, I felt a good tri workout from it but my shoulder concerned me a bit.

barbell wrist curl: I had the correct rep range but I didn't feel a large amount of pump in my forearms when i finished, is this common?

Leg Raises: How do you add weight to your legs? Do you balance a dumbbell along your ankles?

Cable Rope crunch: machine only goes to 200 lbs, should I just do more reps or is there a way to get around this using a different type of exercise?

All in all I think the first week or two is experimentation with this new routine, I enjoy it, I think it will be great, but I just have to find my range of weight so I can see alot bigger gains in my muscles.

Also my workout partner was a bit of a knucklehead. He wouldn't listen to me and inbetween sets would do a shoulder exercise or something...but thats not my problem :)

Also NOTE to anyone reading this, read the label of NO-XPLODE if you take it...DO NOT SHAKE! STIR! I found this out the ackward and hard way :)

Odin
06-28-2006, 08:04 AM
Nice progress, good job. Just wanted to say I think you need to re-examine your WO, I don't like it, not one bit. :) Too many machines and cables, isolation exercises, etc. You did 14 sets of curls, my workouts usually consist of 16-20 sets TOTAL FOR THE DAY.

You need to keep it simple with heavy compound movements which will make your workout shorter and more effective as well. You should take out most of that cable and machine stuff, free weights rule. You should be doing pullup/chinups for your lats and bis, dips for your tris, deadlifts, etc. HTH, Odin

JaeGee
06-28-2006, 12:32 PM
Hey Odin,

Thanks for the compliment and the feedback. Were you talking about my prior workouts or the one I had just posted about?

I just started doing the Max-OT workouts that came very recommended from numerous people on the board. And my last workout only consisted of 5 sets of curls. Not including my warmup and weight acclamation(sp?) sets prior to each muscle group.

But let me know if you were talking about my initial post or my most recent one. Also, some cable exercises are some of the best exercises I could even dream of. Doing chest on a cable setup, or tri kickbacks over my head feel awesome. But thanks for the feedback, I totally agree that my prior lifting was horendous, hell now that I have my diet all figured out even that was horrible.

Let me know what you think of my current lifts and how it is laid out from the post right above yours.

Odin
06-28-2006, 01:08 PM
OK, I saw the X4 at the end and thought it was 4 sets, my bad.

Nah, I still really dislike the latest workout above. :) You can get a lot more done with less. I have heard a lot of good things about MAX OT, if that program suggests all these isolation exercises I will have to change my mind on that one. See how you like it, never hurts to try new things, but I can GUARANTEE you that you would make better progress sticking to the compound basics.

The only thing I use cables for is seated rows and the occasional tricep pushdown as that hits the tri head that is hard to get with dips. Squats, deadlifts, bench, dips, pullup/chinups, etc. will get you there much sooner. I really can't stress enough how much better dips and pullups are than isolation stuff. If you can substitute some more compound stuff in there it would be better but I would go ahead and finish the program you started and see how you like it.

I saw where you said that you didn't know what your max lifts were, if you are like me and train alone or just don't want to risk it there are charts available that will tell you if you can do X number of reps with such and such a weight what your max should be. Regards, Odin

JaeGee
06-28-2006, 01:14 PM
Thanks for the additional feedback. I will try to find those charts they would be great. The max-ot actually incorporates a ton of compound lifts, it just doesn't happen to be on the arms day that I just did lol. But the plan I noticed does include: deadlifts, dips, benchpress, squats, and im not sure about pullups...

But yah I know what you are saying, I used to do a HIIT method that consisted of just 1 or 2 sets per muscle group that was INTENSE, I threw up the first time i did it lol. I am going to see how this goes and decide, if I see a large amount of gains I'll probably stick to it, I for the first time had my vein popping out on my bicept during some dumbbell curls, I was overly happy lol.

But all in all i completely agree, compound > isolation. And this program includes all of them, but also a bit of isolation.

Here is the link to the program if you have some free time and are bored:
http://www.ast-ss.com/max-ot/max-ot_intro.asp

Sign up is free.

JaeGee
06-29-2006, 11:00 AM
Today is oatmeal day!

The reason is because I ran out of hard boiled eggs, and forgot to pack up my brown rice from my gf's place that I ate last night, to substitute that I am eating more oatmeal!

Yesterday went perfect as far as my diet is concerned. The part that didn't go well was my workout, I get off work at 5:30 and my gf and buddy wanted to go to the gym at 7. So I go home and take a nap, and never woke up :( I ended up getting up around 9:30 feeling all weird and didn't know what happened. Took me awhile to realize what was going on and what time it was so I quickly ate my 6th meal then had my last one at around 11:30.

So today I will do what I was supposed to do yesterday (shoulders)

On a side note yesterday I had to get up at 5:30am for a job interview. It was my 3rd interview for the company and it sounds like I got it, provided my references check out and I pass all of the drug and other tests.

hurray for oatmeal day!

JaeGee
06-29-2006, 10:26 PM
alrighty well still 6/28/06

had my oatmeal day, it went fine, oatmeal mixed with chicken is actually pretty good :o but my diet is spot on again today. I weighed myself at the gym and it was a bit higher than 244! but no problem, I usually weigh myself in the morning, I had alot of liquids so no worries. here is my workout:

Shoulders!
Military Press Front: 205 x 2 (2 additional spot), 190 x 3 (1 add spot), 190 x 5 (1 add spot)
Seated dumbbell press: 65 x 6, 70 x 6
Standing side lateral raises: 50 x 10, 55 x 5

Traps:
barbell shrugs: 275 x 6, 295 x 9 (w/ straps on 2nd set)
sorta kinked a nerve in my neck on the first set...hope it doesn't cause much of an issue.
upright row w/ curl bar close grip: 65 x 8, 85 x 5

I am still getting my weights figured out, all in all I had a good workout. i wish I didn't kink my neck. I would be able to feel how good my shoulders are more if I wasn't constantly thinking about the left side of my neck hurting.

The reason it happened is that the gym didn't have a lifting station for a barbell shrug. So I went to a bench press and put the bar at the end of it. It was a bit ackward to lift with my legs to get the weight to the proper position. The 2nd set I managed it alot better but the 1st didn't get worked as well.

Anyway, diet was good, gym was good. Tomorrow my lifting partner wants to do chest instead of back so I am going to do back on sat and chest tomorrow.

I'll report back.

JaeGee
06-30-2006, 11:07 AM
Well I am tweaking my diet ever so slightly since I read more of the BFFM book. I am changing my tuna salad w/ protein shake meal to my #4 meal. and putting my meal #2 as the oatmeal and hardboiled eggs.

That means I would have 2 protein shakes back to back. One before workout and one after...is this advisable? Or does it not matter at all?

After reading the book it seems like it might be in my best interest to change my diet even more and eliminate one of the protein shakes and add some more carbs in somewhere so my carb/pro/fat ratio may look more like 45-35-20 or 45-40-15. But for now I want to test my current diet setup for a good week or two and see if it's working out for me.

Also I am elminating the yogurt in the morning, I don't think 60 cal, and 7g of sugar is bad at all but I will use it as a luxury from time to time instead of a necessity.

I wanted to get to the gym this morning and get my weight. I did the snooze routine and ended up sleeping in. I feel an enormous amount of guilt because of it and that sucks :(

But so far things are feeling good, because of my increased calories I feel almost like I am on a bulk and less like I am on a diet. With this new workout routine it feels the same since I am doing a good amount of weight. I definately don't feel like I am cutting and it's starting to worry me slightly but if I do my stats and my weight stays the same and I gained 1/2 lb of LBM I'll be very very pleased.

But what about that protein shake at back to back meals? good or bad? Also how close to bedtime should I have the 1/2 cup of CC and 2 tbsp of PB? an hour, right before, 2 hours before?

lifequest
06-30-2006, 11:35 AM
Couple concerns, the total workout took me nearly an hour and 15 minutes, only supposed to take 40 minutes but I had a great sweat, is this just a particularly long day for the Max-OT?

mine takes about that long, I wouldn’t worry about it, you’re not supposed to rush.


tri pulldown: the cable machine only goes to 200 lbs, I need more weight than that to get in the 4 to 6 rep range. I have the option of using the back section of the cable but when i do tri pulldowns on it it feels extremely weird and ackward. Any suggestions?

take another pin from a different cable machine and place it in the middle of your weight stack, now you can hoock a 5,10,25,or 45 on there. That should help


tricept kickbacks: I haven't done these in forever, I used an incline bench and lowered it a bit to about a 45degree angle. Then I bent my knees a bit and kept my elbow towards my body, I assume this is the correct way to do these. But when I finished my set my shoulder was in huge amounts of pain, it went away in about a minute or two but it felt severly stressed. Any thoughts on this? Is this common, I felt a good tri workout from it but my shoulder concerned me a bit.

hurt like my muclse burns so bad cuz it’s tiered hurt, or hurt like my bone is grinding hurt. The first on is not nearly as bad, sometime after a set my mucles feel on fire from fatigue. But if its not that kind of pain but one where your body is saying “STOP” listen and don’t damage yourself.



barbell wrist curl: I had the correct rep range but I didn't feel a large amount of pump in my forearms when i finished, is this common?


max-opt does not = pump, you shouldn’t feel pumped after your workout, just exausted and spent, pump is achieved from doing a lot of reps at low weight, just a lot of blood nothing to get excited about.


Leg Raises: How do you add weight to your legs? Do you balance a dumbbell along your ankles?

hold the dumbbell in-between your ankles…be careful you can drop it on your nuts or head if you f-up.


Cable Rope crunch: machine only goes to 200 lbs, should I just do more reps or is there a way to get around this using a different type of exercise?

you’re doing it wrong. Don’t hold the rope at your neck. Hold the rope to the top of your head and go from up to fully crunched. moving the rope to the top of your head should lower the weight you can do correctly by 50-75 lbs. do not move you hips back and forth, meaning don’t have a humping motion, your hips should barley move. Focus on contracting your abs. and you can add weight the same way by using a pin as a hook.



Nah, I still really dislike the latest workout above. :) You can get a lot more done with less. I have heard a lot of good things about MAX OT, if that program suggests all these isolation exercises I will have to change my mind on that one.

I agree with odio and I think you are wrong about the Max-Ot you are using.

max-ot stresses compound movements, you should definitely have chins and skulls or close grip bench in your arms day.

Skulls, pullovers, close press 7,7,7X3 (all without stopping, this is like 21’s for triceps)
Rope push down
DB Over head
Cable sideways kickouts

Ez bar curls
CHINS!!!
Incline curls
Palms down curls

That’s my arms day




But what about that protein shake at back to back meals? good or bad? Also how close to bedtime should I have the 1/2 cup of CC and 2 tbsp of PB? an hour, right before, 2 hours before?


Yes this is bad. I have 2 shakes a day, one as my first meal to get nutrients into my system quickly and one post workout for the same reason, these are generally the accepted times for shakes so I’d stick with this and never do two in a row.

Later on

--LQ

JaeGee
06-30-2006, 12:31 PM
mine takes about that long, I wouldn’t worry about it, you’re not supposed to rush.


Yah, arms seems a bit longer than the other days so far. The max-ot that I am following says workouts generally take between 30-50 minutes. So I showed a small amount of concern.




take another pin from a different cable machine and place it in the middle of your weight stack, now you can hoock a 5,10,25,or 45 on there. That should help


That's a good idea, sometimes I can balance the weight ontop of the originally stack, the pins are attached to cords that are attached to the weight but I'll see what I can do.





hurt like my muclse burns so bad cuz it’s tiered hurt, or hurt like my bone is grinding hurt. The first on is not nearly as bad, sometime after a set my mucles feel on fire from fatigue. But if its not that kind of pain but one where your body is saying “STOP” listen and don’t damage yourself.


Hurt like a severe strain, it's really hard to explain and honestly I am not sure if it was a bad pain or a pain of just muscle burn. definately nothing to do with the bone. It may have just been a muscle that wasn't used to being used in that way...hopefully next week it will be different.




max-opt does not = pump, you shouldn’t feel pumped after your workout, just exausted and spent, pump is achieved from doing a lot of reps at low weight, just a lot of blood nothing to get excited about.


I know about the acid from reading about it, pump was a horrible word to use, even when I wrote it I knew it was a bad choice. I meant I didn't feel much satisfaction from the set, like there was a better exercise or a better routine that may have helped more.



hold the dumbbell in-between your ankles…be careful you can drop it on your nuts or head if you f-up.


Sounds good as long as I don't drop it on my nuts, thx for the heads up btw. Hope you don't speak from experience :)



you’re doing it wrong. Don’t hold the rope at your neck. Hold the rope to the top of your head and go from up to fully crunched. moving the rope to the top of your head should lower the weight you can do correctly by 50-75 lbs. do not move you hips back and forth, meaning don’t have a humping motion, your hips should barley move. Focus on contracting your abs. and you can add weight the same way by using a pin as a hook.


Yup i was holding it on both sides of my neck, I wasn't adjusting my hips, next time I will hold it out at the top of my head, thx.



I agree with odio and I think you are wrong about the Max-Ot you are using.
max-ot stresses compound movements, you should definitely have chins and skulls or close grip bench in your arms day.

Skulls, pullovers, close press 7,7,7X3 (all without stopping, this is like 21’s for triceps)
Rope push down
DB Over head
Cable sideways kickouts

Ez bar curls
CHINS!!!
Incline curls
Palms down curls

That’s my arms day


I'm honestly not sure what's up then, I am following the routine that I thought was standard for the system.
http://www.ast-ss.com/max-ot/max-ot_intro.asp

It is a 12 week cycle. Maybe they start out with different sets...is there another max ot I should be doing? Any thoughts... I was just planning on going by what the program gives me week to week. I know it incorporates compound exercises mainly but maybe it starts out with more isolation?




Yes this is bad. I have 2 shakes a day, one as my first meal to get nutrients into my system quickly and one post workout for the same reason, these are generally the accepted times for shakes so I’d stick with this and never do two in a row.


I knew that was bad for you I just couldn't remember why, And I remember that protein shakes early in the day were better. Thanks for clearing it up.

So it looks like:
meal 1: 1 cup oatmeal, english muffin, sugar free jelly.
meal 2: oatmeal (1/2 cup), and protein shake
meal 3: chicken breast and 3/4 cup of brown rice.
meal 4: can of tuna, 2-3 cups of salad, lite italian dressing (small amount), 2 eggs
meal 5: post workout - immediately after workout creatine shake, followed by protein shake, then after about 45min chicken breast and 3/4 cup of brown rice.
meal 6: 1/2 cup of CC, and some natural pb. w/ cinnamon

I think this looks pretty good. It contains a bit more protein than carbs. If this results in a problem with weight loss I will swithc it around in a week or two.

But right now I feel more stuffed than usual, its an odd feeling but doesn't feel like weight loss. THis first weeks stats might be twisted because of the influx of calories, I think I added about 300-400 from the week before.

Anyways thanks for checkin up on me LQ.

let me know about the max-ot workout, if there is some other program that would be more valuable with the same principles let me in on it.

JaeGee
07-01-2006, 10:51 AM
Just a quick reply, yesterday my diet was good and I had a cheat meal for dinner. I had pistachio encrusted salmon over green beans and mashed potatos, w/ some sort of chive sauce. It was obviously delicious but it was definately a cheat meal. The rest of the diet was again the same, I even had my cc and pb before bed eventhough I had the cheat meal.

Today I am going hiking at point reyes seashore so eating oatmeal won't be feasible since the hike is about 6 hours. I brought a protein shake to make, some protein type bars and making a sandwich for the trail.

I'll report back when I get back.

JaeGee
07-02-2006, 10:20 AM
I'm just doing a quick checkin again sorry.

Yesterdays diet went like this.
oatmeal 1/2 cup and english muffin with SF jelly
chicken deli sandwich from some cafe. Was actually really good, only mustard on wheat piece of chicken breast and lettuce
On the hike at the half way point I had a protein shake and a turkey. pepperjack, deli mustard, on wheat sandwich
When we got back to the car i tried to eat this xyience protein bar that i got free with my bb.com order...these are seriously far and away the nastiest protein bars I have ever tried...was just...sickening. Do not buy this crap.
Anyway then I had an unhealthy meal on the car ride home, went to hawaiian bbq and got bbq chicken, didn't eat the skin, but like it mattered... scoop of white rice, and a scoop of mac salad.

The hike itself was great. 8 miles, went through a small forest then through marsh land then up some larger mountain sides and finally came to the base of a tall mountain along the ocean where the bay met the ocean. My legs are killing me a bit today but yet again I am headed to great america for an exciting day of being in lines and they have a water park! sweet!

I have my first 2 meals lined up the rest will have to be inside the park...probably alot of sandwiches maybe a salad :-/ Atleast I am burning quite a bit of calories in these 2 days.

Short One
07-02-2006, 03:21 PM
Looking firm on keeping to your food quality. Well done. It'll pay off wonders JaeGee. Good job.

JaeGee
07-03-2006, 01:14 PM
Thanks short one, I am trying heh the past 2 days have been really hard on eating on time and eating quality.

Yesterday at great america I think I did the best job possible. I went to Raleys first and got foods that I could keep in a backpack and eat there.

So meal 1: oatmeal w/ 1slice wheat bread, 2tbsp pb, 2tbsp sf jelly. And a protein shake.
meal 2: half of a wheat bread, turkey, havarti cheese, lettuce, tommato, onion, deli mustard sandwich, and a powerbar nut grain bar, only 8g of sugar and these were really good.
meal 3: other half of sandwich and a luna bar (I forgot I bought this for my gf cuz she wanted it and I ate it without her permission, this was a poor decision :( )
-This is where the timing gets sort of off, I bought a box of almonds to eat whenever I would have a lull in eating-
meal 4: powerbar peanut butter bar - these things have 18g of sugar in them! the regular bars. and 1 1/2 servings of almonds.
meal 5: I had a choice between dennys, jackin the box, and dennys :-/ So we went to dennys. I had a chicken sandwich, the bad part was the fried skin on the chicken. But dennys doesnt offer much of nurtitional foods.

We went up to an indian casino and when we got there my friends fiancee forgot her ID :( I guess there is some new state law where its manadatory to have an ID on you at all times incase you win a jackpot. So we just drove home, it was late anyways.

meal 6: almonds on the way home.

my eating times went like this:
9am, 12pm, 3:50pm, 7:20pm, 10:30pm, 12:30am

So not horribly bad but not perfect.

Either way I thought I did a decent job, I am back on track for my eating schedule since I am not going anwhere today, but I am supposed to do legs at the gym today...and my legs are killing me so I may switch up the monday and tuesday workout.

Also, I am going to restart the max-ot week one since last week i could only get to the gym 2-3 times.

JaeGee
07-04-2006, 01:33 PM
Well my diet was spot on besides me sleeping in a bit. Also, my workout was fantastic, I increased nearly all of my lifts. I weighed myself before and I weighed in at 243. So tomorrow I hope to weigh in in the morning and get an official week number. And later today I will get my bf% stats, etc... figured out.

I feel a bit bloated on the no-xplode stuff. I take creatine also and don't usually feel anything like that, but for some reason that stuff makes me feel the bloat.

7/3/06-
straight barbell curl: 125 x 5, 130 x 3
alternate dumbbell curl: 55 x 5, 55 x 5 1/2 (damn left arm)
cable curl: 190 x 7
cable push-down: 200 x 11, 225 x 5 (thanks for the tip LQ, added another pin and a 25 lb weight)
lying tri extension: 125 x 5, 125 x 4 (last time I thought the bar was 25lb it is only 15lb, which is why this lift looks lower)
dumbbell kickback: 45 x 10
barbell wrist curl: 145 x 4, 145 x 8
dumbbell wrist curl: 45 x 14

I was supposed to do abs but the gym closed :( also I still don't think I am doing the dumbbell kickback correctly, it seems too easy. But yet when I finish my shoulder has that strain so I am worried of doing more weight.

I'll report back with my current stats later today.

JaeGee
07-04-2006, 09:31 PM
Alright so I just finished my workout. here it is:

Military Barbell press: 205 x 5, 215 x 4, 220 x 4 (on smith machine, no spotter)
Sitting dumbbell Press: 70 x 6.99 (couldnt lock it :( ), 70 x 8
Standing side lateral raises: 55 x 8, 44 x 4.5
Barbell shrugs: 295 x 9, 315 x 8 (both with straps)
upright rows: 105 x 9, 120 x 8.5

So i forgot the form on the lateral raises, I couldn't remember if the weight stayed infront close to my chest or out to my sides. I asked the only other guy there that was doing shoulders what the correct form was. And he proceeded to tell me that he does those in a full circular motion, starting with the weight together at his knees and in 1 full motion he goes above his head and meets the weight at the top, so this guy was no help to me. And I did another set that felt better and actually looking back is the correct form. Then the same guy comes and tells me I am doing too much weight, and I say I don't think so, then he says if I can't do 10 reps then its way too much weight for me. So I start to get a bit angry and just sorta let this guy lecture about such and such while i prepare to do some shrugs.

After about 10 minutes I notice the guy on the step machine with his whole body hanging over the machine so he has no weight on the machine, I sort of chuckle and wonder why I asked him for advice in the first place, but it still got me to second guess if I am doing too much weight or not on all of my lifts.

Also, I want to get my stats posted tonight but I know I can't test bf% accurately after lifting, how long of a period should I go before i can get an accurate test. I hear it has something to do with the elasticity of your skin after a workout...any advice would help because tomorow would be hard to get a test in as well, because I plan to run in the morning.

JaeGee
07-05-2006, 11:23 AM
Well yesterday went well. That night i tried to do measurements and it wasn't working out. I had my gf do the bf% measurements exactly how we did it last week. She redid the damn thing about 10-12 times per test area, my skin was turning bright red and hurting and everytime it kept coming up to 15-16% bf. Which is definately not correct.

I retested my measurements and it showed that my stomach shrunk .5 inches. My thigh went down about .8-1 inch. and my calf went down about .5 inches as well. Which I can't feel is correct especially the thigh because if I test 1/2 inch higher or lower the measurement changes drastically. So I am a bit ticked off, I want to know if what I am doing is correct but the damn bf% aint testing correctly and I have no way of knowing if my measurements are correct, hell my stomach went down 1/2 inch soooo many things can cause that. the tape measurer could be slightly higher or I may be sucking it in just slightly, or the first time I tested it wasn't tight around my stomach area...

Oh well, just venting...any thoughts or suggestions?

Odin
07-05-2006, 01:57 PM
Checking in on you, keep up the hard work man. Can't help on the BF calipers, I just go by the mirror. I am sure you will get more consistent with them with practice. It may help to go to a good gym and have them test you so you can see a pro do it and get some tips maybe. Even the best allow for ~3 deviation. Let me post a link to proper exercise form, the side laterals are straight out to the sides like wings on an airplane, lower them down to your sides and then back to the airplane.

Here is the directory:
http://www.exrx.net/Lists/Directory.html

Choosing deltoids from that list will show you the exercises for that muscle, here is the link to lateral raises:

http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

HTH, Odin

JaeGee
07-05-2006, 02:08 PM
Odin, thanks for checking up on me :)

Those links are awesome! Thanks!

About the calipers, yah I know I may just get the gym to do it, or I still know a few people at the college and they have a water testing service, maybe they can hook it up once every month or something to get water tested. I mainly just want to see weekly improvements so I can adjust my routine.

Anyway thanks again, those links are awesome. It looks like my second set was done properly except my arms are bent a bit more than those pictures show, next time I will wide my arms reach.

JaeGee
07-05-2006, 10:18 PM
Well I just finished my first back workout on the max-ot and I think it went pretty well.

Lat Pull down: 230 x 4.5, 220 x 6, 220 x 5.5
Seated Cable Row: 220 x 5, 220 x 6
Good Morning: 175 x 8, 185 x 9
Hyper Extensions: 45lb dumbbell x 9, 55 x 9

Well the seated cable rows felt a bit odd, I would grab the straight bar and pull it towards the bottom of my chest, sort of have my upper body at a 45 degree angle backwards. It almost felt like my shoulders were getting a bit of a workout doing this, am I doing it properly? It's the way I have always done it... knees slightly bent, back straight or angled slightly back, and pull the straight bar with arms full extended to the bottom of my chest then back out to a full extension.

Also this is the first time I have ever done good mornings, the site says to do them standing but I got some help in the gym and ended up doing seated ones. After I got the hang of it they felt really good on my lower back. It is a bit hard for me to tell if I am bowing my back in any way when I go down but I think I did a pretty good job of keeping a straight back going down and up. Based on my other lifts does the weight I used seem right or should I maybe add more weight onto this exercise?

I also did abs since I ran out of time 2 days ago.

Leg raises: 20lb x 12, 20 x 12
Cable Rope Crunches: 180 x 14, 200 x 9.5
Crunches: 75 x 18

Thanks for the tips on these Lifequest, they really helped out.

I weighed myself before my workout, after I went a number #1 and a #2 in the stall and I weighed in at 241.5. Tomorrow morning I will do an official weigh in but hopefully I see a similar mark. Knowing that my bodyfat has went down slightly really makes me feel good if I lost a bit of weight.

When I get this constant food in me I feel no cravings. No sugar, no salt, nothing. It's awesome! For the first time I don't feel slaved to any cravings, I hope it continues going like this.

I also am almost done with the book, after I finish I may go back through to clear up any loose ends I may have with anything.

JaeGee
07-07-2006, 10:26 AM
Well my official weigh in this morning was 242lbs. So that's too be expected, it's less my bf% is less, so things are looking good.

Yesterdays eating went well, I didn't have my last meal before bed because i ate my chicken and rice a bit late. And I went to bed early to get up for the gym this morning. And between my 2nd and 3rd meal i had some almonds, probably about 1 1/2 servings, then late in the day I had another 2 servings or so...DAMN ALMONDS! They taste soo good and have sooo many damn calories in them! But I only took 2 fish, 1 flaxseed oil pills because of the excess fat...like it matters that much.

And it only took me 3 days to do it, but I actually got up at 6:30am and got my ass into the gym! Tired, sleepy, and yawning I went in and did 45minutes on the elliptical. Next step for cardio is to add in a mile on the treadmill since one of my goals is to do a 8.5mile by october 1st.

I didn't hit up the gym last night, mainly because I wanted a day off, but also because I had to talk with a company about a job and pick up some information at another place.

I did finish the BFFM book...finally...and I enjoyed it greatly. I am going to re-read it now, so that I can actually remember the small facts that I would love to discuss more in various posts on this forum. Like did you know if you are properly hydrated you can increase your cardio endurance by 20-30% and your strength by 10-15%...that's nuts.

So tonight I am either doing legs or chest and tomorrow I will do what I didn't do today. Along with cardio in the morning, but since I get to sleep in I will probably go running outside with the gf.

JaeGee
07-07-2006, 10:39 AM
Also on a side note, my left elbow hurts like a bitch. I remember back in the day of lifting alot and heavy I had a similar feeling. It's a constant sore feeling. Tricep exercises hurt the most and when I'm not lifting and just working or sitting around it feel like maybe a pinched nerve. Anyone have any ideas? It doesn't impair my lifting and certainly wouldn't get me to stop anything, just wondering if I should ice it or if its a common problem when lifting.

Short One
07-07-2006, 04:36 PM
Yep. It's the secret juice you're on... water ;)

I've finished the book, and 1/4 way through the 2nd time. It was a great read. Confirmed a lot of the things being said here in the forums, but all in the one spot.

JaeGee
07-07-2006, 04:41 PM
Yah seriously, I enjoyed it alot. Every chapter just offered so much and really cleared things up for me. I'm still on chapter 1 of the re-read :)

Odin
07-07-2006, 07:44 PM
Hey man, I get that elbow thing too. Used to take glucosamine for it, alot of fish and flax help too. Takes awhile to get loaded up on all that stuff and nice high levels going.

Never seen GMs done seated, are you still going down parallel to the ground? I like doing them too, I got a lower back prob and they help build it up back there. That weight sounds about right to to me, I think I did a little less but I'm a weak lifter really. Geometry or some ****. :confused:

JaeGee
07-07-2006, 09:25 PM
Nope can't go parallel, but it feels a whole lot safer and I still felt a good amount of effort from my lower back.

Yah i take quite a bit of fish and flax oil pills during the day, maybe about 10 total. Which may not be alot since thats only 10g of fat but meh...Also is glucosamine the same as glutamine? I take 10g of glutamine a day...

Today I did my first chest on max-ot

Barbell flat bench: 295 x 3.5, 295 x 3, 285 x 4
Incline Dumbbell Bench: 95lb dumbbells x 8, 100 x 8, 100 x 8
Dips (weighted): 50 x 5, 60 x 4

I haven't done dips in forever, the first set I didn't feel much in my chest, the second set I did though.

The college gym only went up to 100lb dumbbells, any idea how to increase this weight? Or do I just need to do this exercise at 24hr instead? that would be a bummer.

My first set I had some scrawny asian guy I didnt know spot me, he knew very little english, didn't help me lift the weight on 3...Just stood there, then when i was benching he leaned way far over me which was uncomfortable, then on my 4th rep I got stuck, and literally for 6 or 7 seconds the weight didn't go anwhere in the middle, so I go "take it dude" he says "no no, you have you have you got you got" then I politely yell "take the mother ****en weight dude!" And he proceeded to grab it, geez I felt like my wrist was going to snap or something....felt like forever.

Anyway this morning like I said earlier I did elliptical for 45min at about 150-155 HR. Then after my lifting tonight I thought I should start training for one of my goals so I ran on the treadmil for .6 miles at 6.3MPH then I wanted to see what I would have to have my MPH be to do a 8.5min mile, which was 7mph, so I still felt good and I did another .2 miles at 7mph, then i realized i loaded up on caffeine, noxplode, ephedrine, before I got there and thought it best not to overextend my heart rate so I took off.

Any advice for the dumbbell increase?

Short One
07-08-2006, 12:42 AM
That's funny with your spot man. Can just picture it now. *lol*

Odin
07-08-2006, 08:02 AM
Hey man you can't go around making up your own exercises. :) There is a proper way to do a GM and believe me man FORM is everything in lifting. Not doing stuff right is a good way to set yourself up for muscle imbalances and injuries. Go lighter on the weight when learning a new exercise and concentrate on form, then work your way up in weight.

Try those GMs again standing, all the way down parallel to the ground and back up slow. No jerking around, that will get you hurt. I got a bad lower back prob and I still take it all the way down. You say it feels good on your lower back, you are doing something wrong lol. Your back will be burning and will be stiff as hell back there and sore the next day or two when you do it right. I drive about 50 miles to work and one day after a good GM workout I had to pull over halfway and get out to stretch my back it hurt so bad sitting in my car lol.

You are a strong guy if you just started lifting and do weighted dips, I couldn't do one unweighted when I started. I am dreading getting back in there, I am weak as a little girl right now and will be frustrated. :(

JaeGee
07-08-2006, 02:49 PM
Hey man you can't go around making up your own exercises. :) There is a proper way to do a GM and believe me man FORM is everything in lifting. Not doing stuff right is a good way to set yourself up for muscle imbalances and injuries. Go lighter on the weight when learning a new exercise and concentrate on form, then work your way up in weight.

Try those GMs again standing, all the way down parallel to the ground and back up slow. No jerking around, that will get you hurt. I got a bad lower back prob and I still take it all the way down. You say it feels good on your lower back, you are doing something wrong lol. Your back will be burning and will be stiff as hell back there and sore the next day or two when you do it right. I drive about 50 miles to work and one day after a good GM workout I had to pull over halfway and get out to stretch my back it hurt so bad sitting in my car lol.

You are a strong guy if you just started lifting and do weighted dips, I couldn't do one unweighted when I started. I am dreading getting back in there, I am weak as a little girl right now and will be frustrated. :(

Heh, nah it wasn't my own exercise, my buddy who is a very athletic guy, probably about 170 lbs and extremely strong, benches about 315 or so was helping me out. I asked how to do the standing and he recommend doing standing dead lifts, but if I really wanted to do Good Mornings the only way he knew how was to do them sitting at the very edge of a flat bench.

Believe me I spent a good 20-30 minutes getting my form down with him with like 105lbs or so, then I slowly went up. And when I said my lower back was feeling good I meant it was feeling like a stiff board...I love that damn feeling, and I was feeling it in the morning...especially after those damn hyper extensions heh.

Yah I hadn't done dips in atleast 4 years. I eased into that one too, started with just my weight and kept doing one rep until I felt I was at a good level. Those things are great.

I have been lifting ever since I was 12...it's just been sporatic, football season, rugby season, shot put season I would get into it then ease off. So I have kept a good amount of strength from all of that.

I'll post again later today, going swimming now and getting in a quick meal of oatmeal and a protein shake before I head out. Hope I didn't confuse you with my GM's :) I'll try them next week standing but the sitting ones sure felt like they did the trick and alot safer it seems.

lates.

JaeGee
07-09-2006, 11:24 AM
Sup all,

Well let's see Friday night I went bowling and was the Designated Driver, I consumed a massive amount of water...and had literally 3 sips of my gf's light beer so that was pretty impressive.

Then that night they all went back and drank more and I had my cottage cheese and natural peanut butter while everyone had some cake thing that someone made.

Then late that night I woke up in the middle of the night and was sweating like crazy, THE AIR WAS OFF! So i went and turned it back on and had this amazingly huge craving for doritos, I think it was because my gf was eating them before bed, but ugh...I had 15 chips, I think thats like 2 servings :( So that sucked.

Yesterday I had a plan to go to the gym and finish my weeks lifts (legs). But my grandma called so I had to help her fix her computer, then my buddy wanted to do a shady deal at costco. He returned 2 chairs he bought a year ago so he could get a new couch they had available. In any case lugging 2 huge ass chairs down his concrete stairs in 101 degree temp and then going to costco and lugging the huge ass couch up his stairs was quite a workout. Then we went to the pool and played some pool basketball with another friend of ours. Which was full contact.

Because of all of that I am actually pretty sore and felt I got a good weird workout yesterday :) But I will still go do legs later on. My eating has been great besides the doritos that one night.

Yesterday I had: brown rice and eggs. oatmeal and protein. almonds. turkey burger w/ whole wheat bread and pepperjack cheese. cottage cheese and natural peanut butter.

I haven't done squats, or straight leg deadlifts in a long long long long long long time so I anticipate me feeling very bad after I go today. I'll report back later.

JaeGee
07-09-2006, 06:35 PM
Well I just finished leg day, it felt good to do legs again but meh...I don't think I gave it my all :-/

Squats: 295 x 6, 305 x 4.5, 315 x 3.5
The .5's mean I didn't go down all the way, AKA I am a weenie.
Leg Press: 630 x 8, 720 x 6
Stiff Leg Deadlift: 205 x 6, 225 x 6
Standing Calf Raises: 520 x 14, 580 x 9
45degree Calf Raises (on leg press machine): 720 x 13, 770 x 12

K, well I think I was cheating myself on the squats...I definately didn't go all the way down to my legs being parallel. Maybe next time i should stick a bench under my ass and force myself to touch it on each rep to correct myself.

Also I did them on a smith machine, I hadn't done squats for soooo long and I had no spotter that I just felt alot more comfortable on a guided machine than with free weights. Yes this is definately an excuse.

The leg presses went fine, I didn't cheat myself I lower the weight as far as my stomach will allow then drive it back up. These felt great. I always enjoy doing these.

The stiff leg deadlifts is where I was frustrated. I asked a guy in the gym for help eventhough i checked the max-ot site right before to read about proper technique...So whenever I do something I don't know or haven't done for a long time I literally spend a long long long time making sure I am doing it as correctly as possible. So I started at 135lbs. Did a couple, went up, went up more, and more...

I still wasn't sure if I was doing them properly. Basically I would grab the weight that was near knee height. I would lift like a deadlift till my back was straight and move away from the support bar, then with my knees having a fairly descent bend I would move the bar from near my crotch down my leg to about 3 or 4 inches below my knee. Then on my way back up I wouldn't go as far I would not have a straight back in the up position and I would do another rep.

My main focus was to not roll my back, but because I was concentrating on it so much I didn't know if I should do more weight, less weight, if I was going down far enough, I felt it a bit in my hamstrings during the lift but after I reracked the weight the feeling went away so I wasn't sure if I was being to cautious or not.

I assume this exercise also works the lower back, if it doesn't then I must have done something wrong because I felt it in my lower back just as much if not more than in my hamstrings.

The standing calf was fairly straight forward, i enjoy those.

The 45 degree calf raises are horrible, because I have that much weight on the leg press machine I have to do a regular lift to get the weight up then I have to move my legs down to the calf section while having all of this weight on my legs...It's not comfortable, it feels very unsafe. Then before I rack the weight I am alrady fatigued but in order to be more stable on the way back down I have to go back up to a leg press stance to safely put the weight down.

Let me add, for lifts that I don't know well or haven't done for a long time, I take a long time to get comfortable with the form. Squats, stiff leg deadlifts, good mornings. I spend a good 20-30 minutes doing lower weight and controlling everything to make sure I am under control then I gradually go up in weight and up in weight until i feel I can do my required reps. For instance squats today, I did 135 x 10, 165 x 6, 185 x 2, 225 x 2, 275 x 1 then did my set. I just don't record it or show it in my performance because it's just warming up or getting the old form down.

Does my stiff leg deadlift sound correct? What do you recommend to correct my squats? Or is about 75 degrees down good for a squat?

Odin
07-10-2006, 06:45 AM
Congrats on getting thru leg day, that is rough. Deads sound OK to me, yeah they hit my lower back good too w/the hammies. I am no lifting form guru lol but just keep working on the squats, try legs a little farther apart to help you get down lower maybe until you get used to them again. The chair under butt is a good idea too. I am the same way with starting light when getting back into it and getting the form down, smart man. Oh you are gonna be sore today. :D Lugging the chairs and couch probably cancelled out the Doritos, it's all good man.

JaeGee
07-10-2006, 11:08 AM
Oh you are gonna be sore today. :

LOL you are so right. I am quite a bit sore today. Mainly in my hamstrings which I wasn't feeling so bad yesterday. Lower back is feeling pretty sore also, a good sore as if I just did lower back the day before :)

I'd like to add that Tom Venuto explained that auto-pilot crap down to a T. You write out your goals, you continue to say your goals and eventually dieting and lifting becomes almost like an auto-pilot. Besides those doritos...which I don't know how I got a craving for them all of a sudden but dieting, eating every 3 hours almost to the minute. Lifting and cardio has really been a great deal easier. It's almost like it's just a daily natural routine that after 5 or 6 months I will be done and can start another routine of bulking :) But wow, what a great feeling!

Now on to the hard part...I am having a real problem with getting up in the morning. I set my alarm for 6:30am..I snooze...I set 3 alarms...2 across my room, one I have to turn my computer screen on for just to turn off. And I still snooze. I want to get in the habit of waking up and doing morning cardio and I know the only thing that will get me to do this is myself, but with my gf sleeping next to me, the cold morning and the warm covers this is really a bit of a struggle. Anyone know any good methods to getting up in the morning when you don't want to?

If I can get up 3-4 times a week in the morning and do cardio I think it will speed up my process quite a bit and I will also feel better for the rest of the day.

JaeGee
07-10-2006, 11:19 AM
That's funny with your spot man. Can just picture it now. *lol*

Why I asked a 115lb asian guy that looked very passive and was benching 105 lbs to spot me I do not know, maybe I wanted a challenge... But yes it was pretty funny especially seeing the looks of people around when I yelled at him.

Short One
07-10-2006, 01:28 PM
Hey there JaeGee. You get used to waking for the fasted workouts. I set my clock at 4:30, and takes me a couple of snoozes to get out. I've been a morning lifter from the start.

People think I'm nuts (and well, maybe I am) but it's a habit formed. Besides, you're in the summer, which is MUCH easier IMHO, compared to the winter now for me.

JaeGee
07-10-2006, 04:18 PM
I bet the first page and a half is filled with stuff I no longer do :)

And I tend to write essay's, since I have 8 hours monday through friday at work to fill.

JaeGee
07-10-2006, 04:36 PM
And christ am I that boring? :(

JaeGee
07-10-2006, 09:59 PM
Wow wow wow Thanks for spending the time to really go through my journal boyscout, let me post my workout and such then I will make sure to go through it again and answer any questions you may have asked.

Arms:
Straight Barbell curl: 125 x 6, 130 x 4 ( I love the damn feeling of having the last rep take 15 seconds to get up, but when you finally get it up...what a damn relief)
Alternating Dumbbell Curls: 55 x 7, 60 x 3.5
Cable Curl: 200 x 6

Cable push down (straightbar): 225 x 7, 225 x 5
Lying Tricept Extension (skullcrusher): 125 x 5.5, 125 x 5
Dumbbell Kickback: 40 x 8
barbell wrist curl: 145 x 8, 145 x 8
Dumbbell wrist curl: 50lb x 14

I asked the guy that worked at the college gym who i see train people alot how to properly do dumbbell kickbacks and he really helped me out, but I still didn't feel very good doing it.

Basically my bicepts are improving like crazy, if you look at last weeks reps I either went up weight or added 1 or 2 reps to everything, on the alternating dumbbell curls I saw 2 huge fatty veins all the way along my bicept then mini veins spread out from the large one...God I am such a vein freak, it's like the first time I got underarm or chest hair. I know once I get veins that stick out it is probably going to be an annoyance but I dunno I'm a dork like that.

On the barbell wrist curls the same guy gave me a bit of advice, to use the 2.5lb locking grips so the weights don't move, this was great, made the lifts much harder because the weight didn't shift and alter what muscle I was actually working.

My diet was good, I didn't eat the tuna salad cuz I am a dummy and forgot to make it. Then I even went home to have lunch (chicken and brown rice) specifically to make the damn tuna salad for later and i still forgot to make it... So I had oatmeal instead :)

I think I need to check my ego at the door on the tricep stuff, I think I am doing too much weight and working my shoulders out more than my tris. The reason I think that is because my bicepts are improving alot, but my triceps aren't they are very stagnant. We will see in the morning if I am sore or not.

Let me run through your posts boyscout, thanks again for spending the time on it.

JaeGee
07-10-2006, 10:13 PM
What's your GF think about what your doing? I bet she's proud and happy.


Nope my gf is weird, I met her when I was more fit and playing rugby for my college, then I got really really fat and she stuck with me and didn't want me to lose weight. Now she just complains that at night when she sleeps in my arms it isn't as squishy. I love her for not being superficial in that she cares how I look but hate it at the same time because she honestly doesn't care so much. If anything now she is scared of losing me. We have been together for 3 years. She is 5'1'' 105 lbs so a little tiny thing, we look very odd together :)



Why are you taking 10g of creatine a day? That's pure overkill. Keep it to 5g a day, max. Also, is it CEE or mono? If it's mono and you don't bloat, great. If you are bloating, I recommend CEE.


lol I dunno, cuz I thought 5g in the morning 5g after workout was the right way to take it :) And it's mono, hell I don't know if I am bloated lol, I have been taking it every since I started so I didn't see any excess bloat because 274lbs not bloated and 274 bloated looks the same :) I will start to take just 5g of creatine after workouts and noxplode before. what about glutamine? 10g: 5g in morning, 5g after workout good?



Also, I would aim for 2+ gallons of water a day, especially at your size and activity level.

whew...that's quite alot of water I will try my best, honestly during workouts (lifting) I fill up my 32oz thing of water 3 times, but during work and especially late at night the water intake really slows down...but I promise to try and get as much as possible.



No deadlifts on back day?

I am currently doing the ast max-ot method (google search max ot and it was the first listing, it's a 12 week course) After I finish I will customize the max ot like you have talked about throughout. I am sure next week they probably incorporate deadlifts. But yes they will be added shortly.



haha i'm pretty sure the sugars in a cookie aren't the type of sugars you want after a workout ;)


LOL yah no ****, luckily now I don't get cravings very often, today I walked past the vending machine (since I have to at work to get to the kitchen) and was tempted with corn nuts but I declined, I just thought about my goals and knew my next meal was just 40 minutes away.



Those numbers are nothing to be ashamed about as long as your form is perfect.


That day the form was definately not perfect, hell nothing that day was close to perfect except for my drive to and from the gym :) But my last leg workout (yesterday) went a great deal better, I just have to work on my squats. Once again, I have to put my ego to check, I am used to being the big strong guy in the gym...So stupid :( I need to drop that stupidity.

JaeGee
07-10-2006, 10:30 PM
PS: I'm only squatting 135, but it's a2g and perfect form. Remember man in this game it's not how much you lift, but how much you look like you can lift.

very true, I have a feeling next week my squats may be around 215 or 225 with perfect form, sticking the bench under my ass and making me do reps to where I touch it and back up. Once again lol I need to drop my damn ego.

I find that it is only at the college gym, since usually I am the strongest guy there, when i go to 24hour which after this month and all of my past lifts prior to this month, I am usually the middle guy, there are always roided out dudes lifting tons of weight. I saw this short fat gangbanger mexican guy with a belly out atleast 3 feet rep a set of 4-6 of 405lb benchpress without a spotter...w...t...f.... So I usually don't have an ego at 24hour because I am no where near the biggest guy there.

Enough with my excuses. I need to work out my form for legs and triceps and not worry about how much weight I am putting up, but that the weight I am putting up is perfect in every way :)



Good... rest is always good. I usually rest 2-3 minutes between sets.


Yah I really really take awhile, 3 to 4 minutes I really want to make sure I have the energy to give it everything per set. I find the arms to take the longest because that program i am doing calls for biceps, triceps, and forearms.



Why is your GF against you going to the gym??


As I said before she would rather spend time with me than see me in better shape. Oh well she has learned to cope, but she still asks me if I want to try anything she is eating, which is annoying "do you want to try these chips" "want to try these cookies?" "try some of this pad thai" "want some of this cake I baked" heh she loves to cook and especially bake, it can be rough sometimes.



Those breaded chicken strips sound mad good, lol.


whew, seems like ages ago I had those, the bad part was that I had those right before I passed out for the night lol. With my diet right now the only bread I get is in the morning with my english muffin and sugar free jelly. And damnit you can take my junk food but you will never take my english muffin!



There is a difference between being lazy and being efficient. I used to post my diet in my journal but stopped, because it was too much of a hassle for me.


I agree but it was lazyness when I went back and re-evaluated everything I was crystal clear again with what I was putting into my belly. Also it allowed me to make that excel file and really stick to my diet. I don't know what I would be eating right now if I hadn't taken the 3 hours or so to really rethink my eating and calorie intake. I know the 40/40/20 isn't needed right now, but it will make it easier when I am at 11-12%bf and really want to get into those single digits :)



More protein in meal 1
Less protein more carbs in meal 2
Little more protein in meal 4
Less protein in meal 5
More protein in meal 6


I have uploaded my new diet, it is actually what I have been eating for about a week now. i realized my meal 2 and 4 should almost be turned around. If you can look at my new diet and re-evaluate I would really enjoy that.

I think with my current diet (the newly uploaded one) I still need another protein in meal 1, and more protein in meal 6. do you have any suggestions

Also let me add that my meal 5 is weird since it is always post workout, I immediately have protein with 5g of creatine and 5g of glutamine then about 45 minutes later I have the chicken and rice...I don't know if this changes your suggestion but just letting you know.

JaeGee
07-10-2006, 10:40 PM
After you initially lift the rack from the floor, have someone stick a plate onto the pin from the back .


Yah LQ gave me a bit of advice about this too I was able to grab another pin from another machine and attach a 25 lb to it...Same principle, damn your guys ingenuity.



I hate tricep kickbacks because of shoulder pain. Ditch them, start skullcrushers.


Yup, they will be ditched next week, I did skullcrushers right before these in my workout. However this week was really odd when I brough the weight down right behind my head my feet literally felt like they were about to leave the ground, it was very strange and not in a good way. I thought I was about to topple over.



Leg Raises: How do you add weight to your legs? Do you balance a dumbbell along your ankles?

"no idea."


Actually Lifequest helped me out on this, a dumbbell between your legs worked out well, sorta hard to get the hang up and I couldn't do much weight but just enough to make it alot harder to do reps with.



Don't be so hard on yourself. Ever consider getting a home scale?


When I used to be over 300lbs the damn home scales used to act like a tetter totter, since then I can never trust them. Plus it offers me a small bit of motivation to actually get up in the morning and get into the gym :)



The guy is an idiot... "if I can't do 10 reps then its way too much weight"... wow pure bull****.


Yes...the guy was a true idiot. And I really wanted to punch him in the junk when I saw him bending his whole body over the stepper machine getting hardly any benefit out of it at all.



Well the seated cable rows felt a bit odd, I would grab the straight bar and pull it towards the bottom of my chest, sort of have my upper body at a 45 degree angle backwards. It almost felt like my shoulders were getting a bit of a workout doing this, am I doing it properly? It's the way I have always done it... knees slightly bent, back straight or angled slightly back, and pull the straight bar with arms full extended to the bottom of my chest then back out to a full extension.

"Hold the grips at the top, you use less bicep and it's more back."


I am a bit confused I used a straight bar, by grips at the top do you mean hold them with a closer grip? I use an overhand grip...Sorry just don't understand what "hold the grips at the top" means.



Weight is subjective. If a 95lb barbell bench press gives you a good workout, then so be it. Don't get so caught up in numbers.


Yah I need to kick that habit as bad as I needed to kick my poor diet before, once again it goes back to ego in the gym and it is stupid.

JaeGee
07-10-2006, 10:50 PM
Good to know you have some knowledgable people lifting at your gym.


Well it is hit or miss, if they try to get me to completely alter what I am doing or tell me what reps to do then I disregard their opinions but if they help me correct whatever misalignment I may have then I know it's good advice since he helps me reduce injury. But for the most part yes :) I have gotten lucky so far.



Definately leave your ego at the door. Your description tells me you are NOT working your triceps the way they should be and you are using too much weight. Remember man when you're only cheating yourself!

And another thing, whether or not you are sore the following day does not mean anything . I am usually NOT sore after a chest, shoulder, or back workout but my lifts are going up every week and I am gaining considerable mass.


Yah heh ego will be put in check, I'll mentally think about it before I workout from no on.

And I didn't know about that soreness information, thanks for telling me that. Learn something new everyday. Today in particular I must have learned about 20 new things :)



She must be a wonderful person to stick with you through thick and thin. I'm sure you don't take her for granted, but i'm telling you once more.. don't take her (or anything) for granted! Let her know she does NOT have to be scared of losing you man... chicks need that reassurance. And DAMN... 5'1" 105lbs... she needs to bulk, asap!


Yes she is definately a keeper. And I make sure to tell her daily that she has nothing to worry about, but we all know that never helps heh. Also, she is in pharmacy school at the best school in the nation, and is from hawaii, when she graduates we will be headed back there :)



Yea it's 5g of creatine MAX because our bodies can only hold that much at any given point... any more and it's pissed right out. Same with glutamine, keep it to 5g a day.


Whew, that couldn' have been good on me liver. Also thanks for the heads up on the glutamine. I read a forum post a long long time ago about taking as much as you can afford daily lol...I'll take the 5g of glutamine and 5g of creatine post workout from now on or in the morning if I have no workout for the day.

Thanks for that tip.



Just to remind you I (and I think LQ) are doing Max-OT as well.. take a look at our routines for some ideas on how to customize your routine.
http://forum.bodybuilding.com/showthread.php?t=748287 just quickly skim through it from the last page onwards.


Thanks for the link I'll check out your guys routine later tonight. I am so addicted to reading useful information it's nutty. I went back today and purchased Tom venuto's book BFFM. With the purchase i also receive like 4 other ebooks...So I get to read those. And I ordered that other book that Nithos is checking out the cut book that was free + 3.95 s+h. Which I know nothing about but I felt like reading more :)

And yah I read Tom Venuto's book by getting it online, I am a stickler to my beliefs that I won't give my money away to people that don't deserve it, but that book was great. So I purchased his upgraded package with his new book taht just came out last month for 59.95. Yah what I did was illegal but people putting out bogus information should also be :) And I make sure to purchase anything I find useful or entertaining music included. :)

JaeGee
07-10-2006, 10:56 PM
Do you think she is saying those things on purpose to... make you GAIN the weight BACK???


Heh she very well may be. She wants to fatten me up so i am a pillow again which is probably more comfortable at night. or she just enjoyed how I used to be where we would go out to eat a lot.

She has to study a lot, like 3 or 4 hours a day. Their pharmacy school is ridiculous if you fail a class you have to take the whole year of school over, and if you get too many bad scores you go on probation. If you fail a second class you get kicked out and if you get more bad scores on probation you get kicked out as well. It's like one big dorm building of people studying 24/7.

Anyway enough with my ramble, when she has free time we have to use it and alot of the time she wants to go out to eat or something, so she gets aggrevated when i go and get salmon or something "unfun".

She is starting to come around, atleast now on study breaks we go for a run or something. :)

JaeGee
07-10-2006, 11:14 PM
Stupid ftp, nonsense <mumble>

www.enjae.net/user/foodplan_jaegee_new.xls should work, wouldn't copy over or something...I don't know.

JaeGee
07-10-2006, 11:23 PM
Skullcrushers shouldn't go past/behind your head You sure you're doing them right? lol


I know what way you are talking about and that's what I have always done until I read the new way on the max ot site. Said to go behind the head and not to the forehead. I'll go back to the other way :)



Damn it's gonna suck if that dumbbell drops on your balls, LOL.


ROFL exactly what LQ said, actually I think he said make sure it doesn't drop on your balls, probably from personal experience.



Ah my bad I thought you were using a different type of handle:
http://kcount.com/webIQ/Img/back_seated_row_start.jpg

The one that chick is using.. it's better to grip it as high as you can without compromising form.


Yah I have been using a straight bar, I think I just need to go back to what we have been talking about and checking me ego at the door, I'll drop some weight and really focus on using my back muscles for this lift.



I recommend taking the glutamine and creatine on your off days, at approximately the same time you would workout. Did that make sense?


Yup makes perfect sense, will do.



Haha I won't tell anyone if you don't, I get a ****load of **** for free online as well. Just downloaded a few of Ronnie Coleman's lifting videos.. Cost of Redemption, On the Road, and The Unbelievable... shhhhhh


LOL I am sure everyone "shares" files between everyone, you should see my ipod...I saw a video of Ronnie doing a leg press with 1600 lbs on it and he repped it 10 times. My lord.

------------------
On a side note, I have been looking for a new job and this company is really eager to hire me. So that is good news, nice pay increase but no where near where I want to be for a lifetime job.

My current boss I guarantee is going to cry when I leave, and I hope the new job doesn't cut into my time I can spend on bb.com during my work day.

JaeGee
07-10-2006, 11:41 PM
More protein in meal 1
Take out protein shake from Meal 5 and put in meal 1
Switch meals 4 and 5
Take out brown rice at meal 6

Your food choices and ratios are fine... just your food placement seems a little messed up.

Meal 1: I added a protein shake.

My meal 5 is post workout, should I still not have this protein shake immediately after workout followed 45minutes later with chicken and brown rice? It seemed like a good after workout meal. Maybe take out the brown rice and put in a salad or fibrous veggie like broc**** so a complex carb isn't that late in the day? But keep the protein shake...

meal 6 doesn't have brown rice in it, my meal 6 is the cc and natural peanut butter, the meal after that is an additional meal that I can substitute in. Sorry about that confusion.

------------
meal 1: added protein shake
meal 5: took out brown rice and substituted a fibrous carb instead (broc****)

Sound good? Thanks again for all the help. I have taken up enough of your time heh. I'll just assume these changes are good and you can go post elsewhere :)

JaeGee
07-11-2006, 10:34 AM
Yah firefox does rule. I use it at work constantly to cycle through different forums. I have my personal firefox and work firefox open at all times so if my boss come in I can pop open the work firefox and discuss how I am researching mySQL databases for our clients. :)

Today is going to be a bit odd. I drank my protein shake right when I woke up so now my meal 2 is missing a protein...Right now all I am eating is oatmeal. Just to add more calories I may just get me those corn nuts and have a more balanced meal. Actually I will report back with the nutritional information. It isn't overly horrible.

The rest of the diet should be the same. Tonight I am going golfing with my dad, I hope I can finish pretty quickly so I can get to the college gym before it closes at 8. But I may need to go to 24hour afterwards because of the golf.

I believe today is shoulders and traps :) joy.

lifequest
07-11-2006, 10:58 AM
ROFL exactly what LQ said, actually I think he said make sure it doesn't drop on your balls, probably from personal experience.

Damn that can't be good for future LQ Jrs.

HAHA. The family jewels are just fine. Personally I’ve never droped a DB on them but I would imagine if I dropped the 50 lbs DB 3 feet from leg lifts on my nuts I would have to change my name to BETH ::grunt:: and become an angry feminist. I did fail on incline db press for the first time the other week but randomly had a spotter (haven’t had a spotter on that exercise in like a year but was working in with someone). The guy spotting me was 250 lbs at least and caught the 85 lbs dumbbell that was rushing right for my face…what a bad ass. It was strange my arm just gave out like I’d been hit with a bat and passed out. Sorry kind of random…I’ve just never had that happen to me before

So yeah you’re supposed to place the weight between you ankles. May need a towel for cushion if you have ****ty DB’s. also once you can do more then 20 lbs you need to place weight on your chest to prevent you from seesawing. I now need 70 lbs on my chest…you should see the looks I get when I’m doing that exercise…haha

JaeGee
07-11-2006, 11:10 AM
LQ do you do the exercise on a flat bench where your legs will hang over the edge or just on the ground? I have always been doing them on the ground where I would raise my legs about 12-15inches from the ground hold for awhile then drop back down to about 1 to 2 inches off the ground.

But I see alot of people (mainly in shape people) doing them on flat benches. Especially with dumbbells at their feet.

And I have seen my buddy drop a dumbbell on his face...lol there is definately no way to play that off. You just gotta sit there for awhile and usually end up with a big red mark on your forehead for a week.

JaeGee
07-11-2006, 12:52 PM
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This is the wall I have been banging my head on over the PFG thread. I hope in a week I forget about the thread and her's existence. *SMASH SMASH SMASH*

JaeGee
07-11-2006, 02:02 PM
Think of a room, filled with so much negativity and so many situations behind every corner that you just want to punch someone in the face. Then picture this small room expanded to a very large room, a warehouse. And the magnitude of these small negative wanting to punch everyone in the face gets expounded by 1000x.

That's what her journal feels like.

LQ and many many others gave her sound advice, and all she would post is "hey I am doing great! I would appreciate it if you all wouldn't be negative and try to keep putting me down. i really don't appreciate it!"

"once again I am trying, please please be nice to me!"

"negative is all I hear, your lies have filled this thread"

She didn't actually put these quotes in her journal but after you read everyones input, then read her reply you just want to bang your head against the wall i have beautifully illustrated above.

lifequest
07-11-2006, 02:35 PM
No BS you should go take a look at it, my posts are dead on but she ignores them it’s kind of funny.

Ill compare it to trying to show an angry pit bull dying on thirst where water is.

“it’s right there boy see right there in front of you”

::dog tries to bite your face off::

no you stupid animal I’m not attacking you I’m trying to show you wh..

leaps for jugular gin snarling rage

damnit dog!! serves you right, fine, die of thirst, idiot…

that’s how I feel about her, have you ever wanted to be in a room with someone with one of those giant read waffle ball bats and just beat them unmercifully? It wouldn’t cause much damage but it would be so rewarding…yeah….

JaeGee
07-11-2006, 02:40 PM
have you ever wanted to be in a room with someone with one of those giant read waffle ball bats and just beat them unmercifully? It wouldn’t cause much damage but it would be so rewarding…yeah….

LOL you analogy was better. And then this just made me laugh out loud for awhile.

lifequest
07-11-2006, 02:49 PM
Every time I think about that it calms me down, ahhhh wiffle ball bat..yes...

she just tried to insult me in her thread…I let her have it, haha, of to the gym!! Later on

Short One
07-11-2006, 03:04 PM
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This is the wall I have been banging my head on over the PFG thread. I hope in a week I forget about the thread and her's existence. *SMASH SMASH SMASH*
Makes me angry that Journal. I've looked over it a few times, and her 51% body fat thread. She's got issues and not heeding anyone's advice.

Edit: Oh lord. I couldn't resist, I had to see the latest in her adventures.. Man. I could tell she wasn't strong when she'd lost 2 lbs, and then put on like 10.
Then she didn't want to start till she got her mp3 player. Like that would make a difference.

Anyway. I'm sorry JaeGee. I got my frustrations out (a little. Still got more bottled). I don't want this to spill out too much more in your journal

JaeGee
07-11-2006, 04:42 PM
lol no problem the thread has been entertaining me today at work. My boss even asked if anything was wrong right after i finished reading her latest post. obviously there was nothing wrong I just looked upset at my computer screen I guess lol.

And feel free to derail my journal whenever you want :)

JaeGee
07-11-2006, 08:56 PM
Well I just finished with golf. I got 3 pars and only tied my dad, so it went into putt putt sudden death. And I won on the 7th putting hole. Woohoo! But the sun wiped me out :( I don't think i am going to go to the gym today. I will however go stock up on food for another week and cook a delicious whole wheat spaghetti w/ mushroom sauce!

And I will promise to go in the morning for cardio and tomorrow night for weights like usual.

Also since I am without lifting tonight I will recheck the bf% and measurements for my weekly results.

I'll keep you posted.

Short One
07-11-2006, 09:14 PM
Well I just finished with golf. I got 3 pars and only tied my dad, so it went into putt putt sudden death. And I won on the 7th putting hole. Woohoo! But the sun wiped me out :( I don't think i am going to go to the gym today. I will however go stock up on food for another week and cook a delicious whole wheat spaghetti w/ mushroom sauce!

And I will promise to go in the morning for cardio and tomorrow night for weights like usual.

Also since I am without lifting tonight I will recheck the bf% and measurements for my weekly results.

I'll keep you posted.
Not sure whether you were playing putt putt in the first place, or played putt putt on a full sized green. *lol*

JaeGee
07-11-2006, 10:20 PM
Total of about 30-35g of protein in my whole meal.

2 servings of whole wheat spaghetti
3 servings of roasted garlic sauce
2 servings of almonds

Tons of water. :)

Was a pretty balanced meal although the calories are a little bit on the high side because the almonds added in an almost 340 more calories :-/

And no it was a full size golf course, the putt putt sudden death was on the practice green afterwards :)

JaeGee
07-11-2006, 10:29 PM
My gf came over and asked where the meat was too lol. I plain old forgot. Some lean turkey woulda been an awesome additon and I think every other time I have prepared pasta it was with ground turkey :-/

Oh well.

JaeGee
07-12-2006, 10:29 AM
I suck.

Last night I laid down to read a book. Then ended up falling asleep. The only alarm I managed to set was my computer alarm (I thought my phone alarm was already set). But apparently in the middle of the night microsoft felt the need to restart my windows and explain to me I am not using a genuine copy of windows xp....lol no ****.

So I woke up late for work, I didn't go to the gym this morning, I didn't get my measurements, I didn't do my bf%, I didn't get my weight. I was just going to not post today and get everything tonight...but I figured hell this is what these journals are for right. :)

Shoulder/trap/ab's tonight. I still have food to last me a day or two, so I hope i can get to costco tonight, I am positive I can get to trader joes and safeway before it closes. It's the chicken I really want, I enjoy the costco size bags :)

JaeGee
07-12-2006, 10:45 PM
First let me say that I am beginning to think woman don't belong in the workplace. My boss who is female and owns the company cries on a daily basis, we could be having a normal conversation (me and another designer) and she would come in and we may disagree on a point, no yelling, no acting up, just a disagreement, and she would run off and smoke a pack of cigarettes and on her way out the door will say something drastic like "maybe I should go home then!"

Then I had to email this lady who sent us some wrong information, I politely told her her error and the ways to correct it along with some casual other things and the past 3 or 4 emails she has sent back have been completely defensive as if I am some cruel person.

---end rant---

K well my diet was fine today, my meal before workout was disgusting. I ran out of salad so I had tuna w/ nonfat mayo and some broc****. I nearly threw up with every bite....YUCK! I now have a very large appreciation for bread with my tuna.

As we speak I am having another whole wheat spaghetti w/ sauce... and ground turkey!

My workout was lack luster, my workout partner couldn't go today, he isn't much of any help but atleast he spots me. But I knew a few people at the college gym that were more than happy to spot. Some guys I coached during rugby and such.

Here is the breakdown:
Military press - front: 205 x 4, 195 x 8.5, 200 x 7
(note: I decreased weight, my old ego driven self would have never done that)
sitting dumbell press: 75lb x 5, 70 x 6 (i'll discuss this later)
side lateral raises: 45 x 3, 40 x 8 (talk about later)
barbell shrug: 295 x 9, 275 x 8
upright row: 115 x 8.5, 125 x 5.5

dumbell press: I felt like I may have been arching my back when I brought the weight up it almost felt like my legs were sliding out infront of me like I need a support there for my feet to push against, it was ackward. But I was doing correct form with my arms.

side laterals: I got help with this, I was majorly cheating myself, when I brought the weight up my pinky wasn't higher than my thumb it was reversed. So I corrected that and did less weight.

barbell shrug: when I did 295 I felt my shoulders go up but not much. I lifted it at the start correctly but as I was doing the reps I felt alot of strain in my back. I lowered the weight to 275, I thought my shoulders were going a bit higher than they were previously but my back still felt strained.

A guy I coached in rugby this past year, our star player, very strong very quick winger came up to me and said it looked like I got a **** ton stronger. And he asked me if I was going to play this year. It felt really good, woulda been nicer if he thought I lost alot of weight but when you are big to show muscle definition might even be a bigger compliment.

Anyway I did a good job avoiding the ego, but my workout was lack luster, I didn't feel very motivated. During sets I had a drive but outside of that I kept to myself and felt very blah.

The gym closed on me, I wanted to do abs and then sprint a mile as fast as possible but I was hardly able to finish my workout.

I went and got a large journal so I can put my weeks workouts and stats on each page to make looking back alot easier. This will also help me track all of my progress. And just be a nicer thing to look at :)

Anyway I'm just feeling like crap and don't know why, sorta getting aggrevated with seeing how many errors I was doing in my workouts and then still hanging onto this gut that I allowed myself to have for 24 years of my life.

JaeGee
07-12-2006, 10:53 PM
sorry :)

JaeGee
07-12-2006, 11:11 PM
- Women do belong in the workplace.. i'm sure you know that... i guess you were just unlucky and caught 2 women on a bad day... however your boss sounds like an ass lol.


Heh yes I know they definately do, it just doesn't help that my boss is bat**** insane :) She takes everything personally, and I mean everything.



- I would go with regular mayo on that tuna. Just make a good old tuna sandwich w/ mayo. The saturated fats in the mayo will definately be a good thing in your diet.


I think I'll probably just do without either type of mayo, maybe once in a great while I will have some but for the most part I won't include it. Tuna however I love :)



- How'd that spaghetti with turkey taste? Get ground beef bro! The sat fats in beef will do more good to you.


How many saturated fats is a good thing in a day? I thought the less the better.



- Definately good to hear you dropped the weights, but reading your thoughts on dumbbell shoulder press, raises, and shrugs, it sounds like you need to drop the weight even more on ALL of them.


Well the dumbbell press I just need a support at my feet so I can push against it and keep my back straight against the cushion. Raises actually felt really good with my 2 sets after I got the form correct. Shrugs I agree, next week will probably be a dumbbell shrug, the barbell tends to hang right in a bad spot that doesn't feel so great as I go up and down on the reps :-/



- Good to hear you got a compliment man! Don't be so hard on yourself bro. It took years for you to get that gut, give it time bro you'll have a nice flat stomach in no time.

Yah just mentally not feeling so hot. I think it's something else though, you know that feeling that no matter what you are doing you feel like you should be doing something else. No matter what you feel confused and frustrated, sorta feeling like that.

JaeGee
07-13-2006, 10:18 AM
Well I got the formal job offer from the new job and am relatively excited to take it. I have to look over everything but it looks like I am out of here. The hours of work would be from 11-7:30 which sounds great because then I could turn into a morning person and workout in the AM.

I am not sure what my boss here is going to do...I imagine it will be pretty nutty, since she is already sort of on the edge in everything.

I ended with a massive headache last night, dunno what was up. I rarely get headaches. This morning I went in for all of my testing: TB, blood, and drug for the new job. She asked if I take any medication and I asked if supplements counted and she said yes so I ran off a crap ton of things I take. Then I went and took the piss test came back out and remembered 2 more things I took lol. I bet she thought I was an odd duck.

Anyway diet is going to look a little funky today, had brown rice and eggs this morning with protein shake. Then later I will have the usual oatmeal, then a turkey burger w/ mustard and some broc****, then tuna w/ salad dressing and broc**** or possibly just another turkey burger. I am a bit on edge about tuna now and still don't have bread.

Gym is back day and ABs since I keep running out of time at the gym before I can do ABs.

JaeGee
07-13-2006, 03:19 PM
Nah, I didn't take anything different than usual. It may have just been my day at work or something. I hardly ever get them, which is why it was odd.

The lady who had to give me the tests said "caffein! why don't you just drink coffee?" In which I replied I hate coffee. Then she asked what glutamine does and I said "honestly I don't think it does much, heard it has to do with aiding in muscle recovery"

All the rest she just disregarded even the ephedrine.

JaeGee
07-13-2006, 03:43 PM
Well I was right aren't I? It aids in muscle recovery?

creatine
glutamine
protein
ephedrine
caffeine
fish oil
flax oil
occasionally ZMA before bed
no-xplode
edit: multi vit and vit c pills also.

I believe that is all of it.

JaeGee
07-13-2006, 05:42 PM
It was 25 bucks. And they accidentally sent me 2 huge bins full of the stuff instead of 1 :)

I asked them if they wanted the other one back and they let me keep it.

JaeGee
07-13-2006, 05:51 PM
Honestly I started taking it right after I started working out again so i don't know if it does anything or not to be honest. Sometimes I have sore muscles sometimes I don't. I am however almost out so I suppose then I will find out if it did anything.

Do you think Xtend works well?

JaeGee
07-13-2006, 06:04 PM
I just looked at the directions on when to take it, do you take any of it pre workout or during workout? Or just after?

I may take a couple of weeks off of the BCAA's just to see if they did much at all to begin with :)

Sounds like a good product though scivation is the company that just put out that cutting book right? Mine has come in yet :-/

JaeGee
07-13-2006, 10:38 PM
Workout went well tonight

Back and ABs

Lat Pull down: 210 x 8, 220 x 6, 210 x 7
Sitting cable row (straight bar): 200 x 8, 220 x 5.5
Good Morning (standing): 135 x 8, 155 x 6
Hyper Ext: 55 x 10, 55 x 12
Leg Raises: 20 x 13, 20 x 12
cable Crunches: 180 x 24, 200 x 17
Crunches: 80 x 24

One of my goals is to run a mile in 8.5 minutes by oct 1st. So after the workout I tried to run as fast as possible while still being able to maintain a descent amount of time.

Ended up with .65 of a mile at 6min. So that is a pretty good start. I wouldn't call it much of cardio, my heart was racing but the gym was closing so it had to be something quick :) I think I can make my goal.

The good mornings felt great standing, My lower back felt like a board. The hyper extensions at the college gym sucks, they bought the worst setup for hyper extensions I have ever seen. I was getting very "squished" in a bad area if you know what I mean, so much that I had to stop 2 sets because of the uncomfortablness.

JaeGee
07-13-2006, 10:56 PM
Yah I know, I kinda know improving muscle mass is highly unlikely on a cut. I figure if I get up and do a long elliptical or an HIIT session in the morning 3 times a week and 2 or 3 times after lifting I do these sprints I may be able to pull it off. As it is I think I might be able to do it if I was mentally there and hadn't lifted for the past hour :)

Sorry heh but geez someon should research them before they buy something that only females can use. Ones at 24 hour are nice.

JaeGee
07-14-2006, 10:55 AM
Honestly, i am just following the max ot schedule from the site that came up first on a google search for max ot :)
http://www.ast-ss.com/max-ot/intro.asp

Next week pullups is an exercise they do for back but this week that is the schedule they had me follow. I was planning on doing their 12 week course and then continue doing max ot using my own method, but atleast this way I get used to doing some things I am not used to doing, like good mornings, stiff leg deadlifts, etc..

And geez I'm not even sure I can do a pull up :) I guess I will find out next week but man... I got alot of weight on me. Those pullups that have the 2 spokes that come out I can do about 12-15 of, but regular pullups are a different story :)

JaeGee
07-15-2006, 03:11 PM
Hello hello hello my friday was great how was everyone elses?

Diet was a bit different went something like this
- protein shake and brown rice and serving of almonds (I had to eat on the run and the rice only took 1 minute to heat up and consume)
- Oatmeal
- Safeway sandwich build your own (whole wheat roll, turkey, havarti cheese, lettuce, tomato, pickles, red onions, wax peppers, deli mustard) This was amazing, I haven't had a sandwich in awhile :o good semi-cheat type meal.
- Oatmeal
- Workout
- Protein then 45min later chicken and brown rice

Now for a story, my buddy was in town from LA so I went to sacramento to meet up with some buddies of mine and him. We went to a bar, I drove so I would have a good excuse to not drink much, and my gf came with me. It was great catching up with him I had 1 pint of sierra nevada, and 1 pint of widmer's hefenweizen. Followed by a 2 nice size glasses of water afterwards. But..... On the way home at around 1:30am I had a burrito! Carne Asada burrito with white flour tortilla, guacamole, carne asada, tomatos, onions...It was amazing. A cheat meal that I wish I had in the morning instead of prior to me going to bed and I definately feel guilty but what am I going to do now? :(

Workout I had a good workout except my gf came into the gym during my flat bench so I had to re-warmup because of our 20-30minute conversation.

Flat Barbell Bench: 275 x 3.8 (2 spotted after), 275 x 3.8 (2 spot after), 275 x 6
Incline Dumbbell Bench: 100 x 8
---too many reps, dumbbells only go to 100lbs at college gym :( ---
Incline barbell Bench: 225 x 6 (1 spot after), 250 x 4

Dips: 60 x 6, 60 x 5

Let me say I love dips now, such a great feeling doing them. Now I have a question.

On flat bench I decreased the weight from my previous week because I didn't think I was going down far enough, which is why my first 2 sets are lower reps than my 3rd. After my second I asked the guy who spotted me if my form looked good and if he had any suggestions, I was going down to my chest, the bar touched my chest. He said going to the chest can cause a hyperextension and he only goes 90 degrees with his elbows. So my 3rd set was done going 90 degrees, it felt alot more comfortable I would say the weight came about 3 inches to touching my chest. WHich is the correct way for the flat bench? touch chest? 90 degree? some other way?

But my ego was in check this whole time :) I lowered my bench 20 pounds to make sure my form was correct.

Besides the late night cheat meal it was a good day...I am really regretting that.

Edit: actually I went farther than 90 degrees on my bench, I came 3 inches from my chest. With 90 degrees I would have been halfway between my highest position and my chest and that just doesn't seem right.

JaeGee
07-16-2006, 01:33 PM
Well yesterday went fine, I slept in ate a later breakfast. I had normal weekend meals which are a small bit larger than my ones during the week.
brown rice with 2 eggs over the top.
chicken and brown rice
sushi - 1 1/2 rolls
sushi - 1/2 roll
natural pb sandwich before bed.

I was at my gf's place the whole day because she has finals coming up. And she wanted to go out to dinner so we went for sushi. Wasn't amazingly healthy but wasn't too bad. I stopped when i got full then finished the rest 2 hours later, then had my final meal right before bed.

No working out yesterday, just lounging around and reading or watching tv. Today is leg day however, and I woke up with a stiff lower back because I slept wrong and my gf's bed is only a twin size ugh!

Boyscout, that is how my bench was looking then I switched it up on my last set to go down about 3 inches from my chest? Is there much of a difference? I can do another 2 or 3 reps not going down that extra 3 inches.

Short One
07-16-2006, 02:41 PM
I'd forgotten my meals at home the other day, so I opted to get some nori/sushi rolls the other day.

How many cals are those anyway? The ones here are about 2.5-3 inches long
I noticed you had 1 1/2 and felt full after them.

As far as I know, they're only ~120cals so I ended up having 2 in the one sitting.

JaeGee
07-16-2006, 02:46 PM
I don't know we went to a sit down japanese restaurant place. The roll was huge! Had bout 6-8 pieces per roll. Was maybe 6-8 inches long. Probably had quite a bit of calories :)

JaeGee
07-16-2006, 04:17 PM
Heh i know sushi is healthy but I got an eel roll and they put a sugary sauce on it, and my other roll had a spicy mayonaise in it. So I know those parts of the roll aren't healthy :)

You should have seen us fit into the damn bed when I was 275lbs. Wow it was horrible.

Yah I knew that answer was coming about the bench :( I'm off to the gym in about 15 seconds will report back after.

JaeGee
07-16-2006, 08:00 PM
Good quick read Boyscout thanks. I googled the board presses too though sound tough :o

My workout was lackluster. The second half was much better than the first half but all in all I give myself a D+. I did perform all of my lifts with much much much better form. My squats were spot on I didn't go A2G or whatever the acronym is but I did go parallel and it felt great. The problem is that I stopped at my mental failure instead of physical failure I pretty much gave up on myself because I was being lazy.

Squat: 245 x 8, 275 x 6, 295 x 4
Leg Press: 680 x 6, -this is where I started to get motivated- 720 x 8
Stiff Leg Deadlift: 225 x 8, 245 x 4
Standing Calf: 580 x 11, 600 x 9

Like I said last time the 45 degree calf raises are way too dangerous for me to do. So I tried sitting calf raises: 90 x 12, 140 x 9

For some reason when I do these it feels like I am going to pop a muscle right behind my knee. It feels very ackward. Any suggestions on a different calf exercise?

The leg presses I noticed the back rest was too far back so it almost felt like I was sliding away on my first set. So I put it up a notch to give me more support.

Atleast my form was good but I felt like I could have done much better all the way around the board.

JaeGee
07-16-2006, 08:37 PM
the only calf raises that hurt are the ones where I am sitting, standing, leg press, squat rack those are all fine. It's just the sitting ones that are ackward.

For the A2G squats do your heels come up at the bottom or do you balance yourself with your feet flat on the ground?

JaeGee
07-17-2006, 09:09 PM
woohoo I had a good workout and my diet was spot on today.

bicept/ab

straight bar curl: 130 x 5, 130 x 4, 130 x 3
Hammer Curl: 55 x R: 5, L: 5, 55 x R: 6, L: 4
Curl Bar Curls: 115 x 5, 115 x 5

Cable Rope Crunch: 190 x 26, 200 x 21
Crunch (weighted): 85 x 30

Also went into my prospective new job and got some questions answered, I am really really excited to start working there. The bonus that they are offering me quarterly is amazing. I get a month of vacation time a year, full benefits starting the first day. And an amazing room for advancement in the company. I give my two weeks tomorrow and I am a bit scared to confront my boss about it, but oh well.

JaeGee
07-17-2006, 09:22 PM
who's brian peppers?

Short One
07-17-2006, 09:42 PM
who's brian peppers?
LOL.. I didn't know him either a few months ago, till I saw a lot of photoShop editing of his face.

Just google for him.
If you get a few minutes spare, I got a few laughs from browing the misc section as boyscouT mentions.

JaeGee
07-17-2006, 10:20 PM
I actually just started looking in there today. But alas don't know who he is :) got a link to some photoshops?

Short One
07-17-2006, 11:00 PM
I actually just started looking in there today. But alas don't know who he is :) got a link to some photoshops?
Not a perfect example, but at least you see what he looks like (http://forum.bodybuilding.com/showthread.php?t=614908&highlight=Peppers+photoshop)

JaeGee
07-18-2006, 10:31 AM
oooooooooh lol, yah another forum I frequently visit (actually more than bb.com) has that guy in some signatures. Freaky to look at and I didn't know a name behind it heh.

Thanks for sharing. I am sorta putting on a stern mentality today to get ready for what my boss might do, I have to make sure to say I am giving my 2 week notice before she just yells at me to leave or something. Atleast then she has to pay me my 2 weeks no matter what. :)

Any of you hike frequently? My gf and I are planning a trip to hike half dome at the end of the month and it's 14miles with a 4.5-5k uphill journey. We went on a smaller hike 8mile 1k ft uphill that wasn't too bad but I couldn't imagine 4x the incline and another 6 miles.

Short One
07-18-2006, 03:12 PM
I used to go hiking 2-3x a month when I was a boyscout. Longest hike I ever went on was 10 miles.
Ha.. Ditto. I was wondering if you were actually a boyscout once (or whether you just picked the name off face value).
I went on to become a leader, but it got into the way of uni too much.

JaeGee
07-18-2006, 03:24 PM
I was a cub scout :-/

JaeGee
07-18-2006, 03:35 PM
Yah, all I really remember is a couple meetings at the lodge and at one of the parents houses, an occasional trip, and thats about it. Oh and tying knots. I am an excellent knot tyer!(sp?)

Saw this asian kid in the gym yesterday that looked extremely slender. He was about 5'9'' or so and looked like he had to be around 150 lbs. Then he started benching, added more weight, and more weight. Then he put on 225 and did a set of 8-10 with perfect form. I was astonished because the dude doesn't look built at all, his frame is very slim, and doesn't have any muscle tone anywhere but yet could lift massive weight for his size.

JaeGee
07-18-2006, 04:01 PM
It looked really ackward, there are a good amount of bulky or even mildly bulky asian guys at the college gym, but this kid looked semi scrawny, very skinny no definition. I was amazed. And with perfect form it wasn't like he was jerking the weight or bending his back, he had it looking like a machine.

Probably training to be a ninja.

JaeGee
07-18-2006, 09:36 PM
Good evening!

I had a very solid workout, felt great. Did back and traps, odd mix but oh well.

Barbell Row: 195 x 6, 200 x 6
"V-Bar" pulldown: 230 x 6, 230 x 5
Pull-ups (LOLZ, ROFL!): 3, 3
Straight bar cable row: 220 x 4
Deadlift: 275 x 6, 290 x 4
Dumbbell Shrug: 100 x 7, 100 x 12 (straps)

Lets see, barbell row I was offered help and was told to do a reverse grip so my palms were facing out, it actually felt really good.

Pullups...lol...just seeing the little people who can do 20 pullups stare at me this big 240 lb white dude even attempting their machine was funny. I did 3 however on my way up I couldn't get past where my nose was even with the bar, I couldn't get past that point. Also when i went allllll the way down it was stupidly hard to get back up.

deadlifts: I haven't done them in 2 years or so, some ridiculous amount of time. I was concentrating more on not breaking something than the weight, I took my time and did an easy weight. Next week or the week after should be able to put up a much better weight.

dumbbell shrugs, like before the dumbbells at the college gym only go to 100 :-/ And I wasn't about to do barbell shrugs because those hurt the family fortune. These felt great though.

I concentrated on my form on everything, put my ego in check and walked away with a great back and trap day.

Tomorrow morning I am going in for cardio and to weigh in. Although it definately feels more like I am on a bulk than on a cut with all of this weight lifting and somewhat lack of cardio :-/ I need to start waking up in the morning and getting my ass in the gym.

Short One
07-18-2006, 09:40 PM
Yah, all I really remember is a couple meetings at the lodge and at one of the parents houses, an occasional trip, and thats about it. Oh and tying knots. I am an excellent knot tyer!(sp?)

Saw this asian kid in the gym yesterday that looked extremely slender. He was about 5'9'' or so and looked like he had to be around 150 lbs. Then he started benching, added more weight, and more weight. Then he put on 225 and did a set of 8-10 with perfect form. I was astonished because the dude doesn't look built at all, his frame is very slim, and doesn't have any muscle tone anywhere but yet could lift massive weight for his size.
Might have been this guy from bb.com (http://forum.bodybuilding.com/showthread.php?t=728127) :D

JaeGee
07-19-2006, 11:07 AM
Looked quite a bit like that guys physique. But a little bit more scrawny, and that is pretty incredible to watch.

Well I got my ass up this morning and did 35minutes of elliptical. And I weighed in at...dun dun dun 239.8lbs! Why did I not just say 240? Well because I don't think I have been in the 23X's since 8th or 9th grade :o

I'm still a pudgy bastard but atleast I am making improvements. And I know I can lose weight without losing muscle faster if I get in the gym in the mornings 3 days a week, and without these 6am meetings I had last week I should be able to do that just fine.

Also, I think I am going to switch my complex carb during my lunch to a fibrous one, so instead of brown rice I am going to have some broc****.

My boss took my 2 week notice as I expected, first she was in shock, then she cried, then she started poking small comments and getting a bit upset, then she left the room to smoke a pack of cigarettes. Atleast it is over and done with, these next 2 weeks are going to suck, she has been here for 30 minutes now and hasn't said a word to me. :-/ Oh well!

JaeGee
07-19-2006, 01:50 PM
I don't know :) knocks a couple calories out of my day, I don't get enough fibrous veggies as it is and I get loads of complex carbs. More convenient I can just dump cold broc**** in a bowl to heat up at lunch rather than having to have brown rice prepared in the morning or night before and have it not taste as good.

I walked outside and she was crying a bit while smoking down her cigs, then she sent me on a wild goose chase around town to pick things up which she never does. Probably so she could get on my computer thinking I would delete private things or something I don't know. Oh well, just her nature.

Our city set a record 2 days ago with a temp of 109. It's so damn hot out :-/

JaeGee
07-20-2006, 10:33 AM
Workout:
Seated dumbbell Press: 75 x 7, 75 x 8, 80 x 5
Military Barbell Press (behind head): 195 x 10, 225 x 5 + 1 spot
Standing Side Lat Raise: 45 x 5, 40 x 6

Lying Tricep Extension: 110 x 7, 110 x 9
Cable Push Down: 180 x 8, 190 x 6
Cable Rope over head: 160 x 4, 10 , 160 x 6, 8

Well I started running out of time going into the triceps so those sort of suffered. But my issue is my elbows Why do my elbows have an extreme amount of pain during tricep exercises? It is ridiculous how much it hurts.

The rest of the workout (shoulders) went well.

I really want to measure my bf% but the fattrack II or whatever digit calipers that I have aren't consistent at all since you have to tap a button that can sometimes push harder or softer on each recording, is there a simple caliper I can get just for tracking progress, is that 1 site accumeasure caliper fine for tracking progress? You record it over the illiac crest correct?

JaeGee
07-20-2006, 02:06 PM
I just fear that I will mess those calipers up as well lol.

I asked about my elbow in the exercises section. Apparently most think that it's my tendon and specifically on Skullcrushers people get that same pain. I will probably stop doing them or atleast alter them as recommended in the exercise section.

I don't feel the strain on most lifts, just the tricep ones, especially skullcrushers, I may do a lighter weight and more reps to compensate for awhile.

JaeGee
07-20-2006, 02:33 PM
Yah, sorry I suck at answering questions fully. What I will probably do is find another tricep exercise that doesn't hurt as much or at all, I was recommended some of the cable exercises that I am used to doing. Every 2 or 3 weeks I may try a decline bench skullcrusher lift that is supposed to help with the pain. With this lift I may do a lower weight and more reps at first to see how the comfort level is.

I like the cable rope over the head lifts a ton, probably one of my favorite tricep exercises :)

Short One
07-20-2006, 03:03 PM
Sadly, my accumeasure (the non-digital ones) I found kinda broke and didn't 'click' any more as they're meant to.

Given I was measuring BF weekly, an doing members of the family occasionally, I invested in a pair of these Slim Guide Calipers (http://www.linear-software.com/slimguide.html)

They go to a single MM (and big enough to get halves too). Good thing about them is that they're spring loaded, so you don't have to worry about applying the right amount of pressure.

JaeGee
07-20-2006, 04:44 PM
So you just squeeze the trigger as hard as you can and the springs will only allow pressure for a certain amount? That sounds pretty safe :)

lifequest
07-20-2006, 05:50 PM
Hey man just stopped by to say I haven’t laughed so hard in a while as I did for the “cock chaser” debate you guys had in my journal…hahah still laughing

As far as adding another tricep exercise I do

Skulls
This weird thing where you take the bar you just used for skulls and lowerit behind your head and pull it back up, sort of like pull overs, the KILL the iner tricep

Rope push down

Db over head press

Then this strange thing I saw someone else doing that you may like

Take the cable piece that’s cloth with a stiff plastic handle and flatten it out so you can hold if flat in your fist, stand at 90 degrees to the pulley (at a little below shoulder level)and do like a sideways kickback, elbow at shoulder level, only move your hand back and forth. man it’s hard to explain in words but it’s nothing like normal sissy kickbacks, very tough, good finishing exercise. If that made no sense tell me and I’ll try again.

Later on

Short One
07-20-2006, 05:51 PM
So you just squeeze the trigger as hard as you can and the springs will only allow pressure for a certain amount? That sounds pretty safe :)
Yep. You squeeze the trigger, which opens the jaws.
The springs try to close the jaws when you let go, so it's using the same consistant pressure. The springs are also replaceable (which I liked the sound of)
One of the members did a little write up review on it.

JaeGee
07-20-2006, 05:59 PM
Oh wow short that sounds alot better, I assume it gives a guideline on when to replace the springs too? That sounds great for consistency which is what I am lacking :)

and LQ: Yah lol I had never heard of a "cock chaser" before, so I guess my assumption was correct :)

I understand what you are saying about the kickback.

Sort of a variation is I like to take the rope extension on a cable machine and put the rack up to its highest notch. Then face away from the machine and extend my body out so my back foot is near the machine and my front foot is bent away from the machine almost like a front leg stretch. Then with the rope over my head I pull forward and then out. Works good for stability then when I can't do any reps like this I put my hands together with the rope and put out another 6-8 reps because my stability is alot easier having my hands together at this point.

I love that exercise.

Short One
07-20-2006, 06:35 PM
Yep. You squeeze the trigger, which opens the jaws.
The springs try to close the jaws when you let go, so it's using the same consistant pressure. The springs are also replaceable (which I liked the sound of)
One of the members did a little write up review on it.
Btw.. Here's the review from a bb.com member (http://forum.bodybuilding.com/showthread.php?t=466249&highlight=caliper+review)

JaeGee
07-21-2006, 01:10 PM
Thanks for that link Short, what's awesome is he is in the same boat as me and has the same problem with the fattrack caliper. The damn thumb sensor sucks, sometimes you push it and it takes the measurement immediately and sometimes it sticks for a second and your measurement is completely different.

I'll make sure to pick up that slimguide later today, hopefully it arrives soon :)

I woke up again for some cardio this morning. I laid in my bed, semi cold in my covers and just said "I can lay here and be comfortable then kick myself in the ass the rest of the day for not going to the gym in the morning, or I can get up, stumble to the gym and knock out 35 minutes on an elliptical machine."

I ended up getting up and had a nice little non-impact workout. Tonight I think I have chest/forearms or chest/abs I forget but that is my workout later tonight.

I think I overdid the almonds a bit last night, from my second to last meal to my last meal I had a big costco size bag of almonds near me and was snacking on them while I was reading the "Game Over" book by scivation. I jumped on the scale this morning for curiosity sake and I regret it lol.

I think the book is well thought out, if I felt like changing my diet it seems like a descent approach. I don't like how they give absolutely, when people tell me I can only rest 1-2minutes between a set doesn't make sense to me. Or when they say how poor HIIT is compared to low intensity cardio and then contradict themselves in the same paragraph.

All in all for a guideline of this is what I am to eat, this is what I am to drink, this is how I need to train, these are the "scivation" supplements I MUST take. The book is clear cut and easy to understand. I just disagree with some of their reasoning, and the idea that they don't give much evidence to back up some claims. They just say it as proof and move onto to the next topic at hand.

JaeGee
07-21-2006, 04:32 PM
Just had a 2 hour lunch with my gf and her parents who are visiting from HI. Had a cheat meal :( The damn restaurant didn't have much healthy foods. Chicken breast with a mushroom cream sauce over the top w/ rice pilaf and steamed veggies.

It was delicious, I regretted nothing!

Short One
07-21-2006, 04:33 PM
Thanks for that link Short, what's awesome is he is in the same boat as me and has the same problem with the fattrack caliper. The damn thumb sensor sucks, sometimes you push it and it takes the measurement immediately and sometimes it sticks for a second and your measurement is completely different.

I'll make sure to pick up that slimguide later today, hopefully it arrives soon :)

I woke up again for some cardio this morning. I laid in my bed, semi cold in my covers and just said "I can lay here and be comfortable then kick myself in the ass the rest of the day for not going to the gym in the morning, or I can get up, stumble to the gym and knock out 35 minutes on an elliptical machine."

I had a read over the fattrack caliper too just to see what he had to say about it. I must admit I'm very disappointed with their products now. Seems both the analog and digital version are crap.
The slim guide reminded me of the first time I got my BF tested @ a gym about 12 years ago.

I was 6.5% using the pinch test measurements they did for me (still have the paper) and using the formula given @ t-nation and the like (7-point)

Edit: Realised I hadn't quite finished. I wanted to congratulate you on getting yourself out of bed and doing some morning cardio. It's tought to begin with, but you'll get used to it. Makes you feel great through the day, believe me.

JaeGee
07-21-2006, 04:37 PM
Crap I hope I just read your post wrong but are you disappointed with the slimguide caliper also? Cuz I just ordered the damn thing :(

Or were you talking about the fattrack caliper?

JaeGee
07-21-2006, 04:46 PM
Cream sauce wasn't healthy, the chicken was breaded but i tried to get most of it (lol lies, very little) off. And the veggies and probably the chicken had quite a bit of butter during the cooking. That's a cheat :o

Short One
07-21-2006, 04:47 PM
Crap I hope I just read your post wrong but are you disappointed with the slimguide caliper also? Cuz I just ordered the damn thing :(

Or were you talking about the fattrack caliper?
No no no.. I was talking about the fattrack caliper.

I'm rapt with the slim guide. It comes with a book telling you how to do the pinch tests.. Like holding onto the skinfold while you get the measurement, and all that. It's very good. The accumeasure (the analog one of your one) only came with one page. Whatta rip off.

My SlimGuide has a couple of sharp bits of plastic on the jaws which make contact with the skin. I'm sure it's only my ones, cause that sort of thing would ONLY happen to me. Anyway, I wanted to just borrow my wife's nail file just to file it down a little bit. It kinda hurts when I pinch my skin *lol*
Nothing major, but I'm getting consistant results.


Oh.. And I meant to say about your cheat. That sounds pretty good. Cream of mushroom isn't that bad

JaeGee
07-21-2006, 04:50 PM
No way, if I don't consider that a cheat next thing you know I'm eating bacon bits on top of a slab of bbq spare ribs, with 3 scoops of mac salad and an apple pie for dessert. Gotta keep it honest.

Ohhhh and damn I didn't see that picture of your breakfast...That looks delicious, I can't wait till I can bulk. On a side note why are you eating breakfast at 6:00pm est?

JaeGee
07-21-2006, 04:57 PM
No no no.. I was talking about the fattrack caliper.

I'm rapt with the slim guide. It comes with a book telling you how to do the pinch tests.. Like holding onto the skinfold while you get the measurement, and all that. It's very good. The accumeasure (the analog one of your one) only came with one page. Whatta rip off.

My SlimGuide has a couple of sharp bits of plastic on the jaws which make contact with the skin. I'm sure it's only my ones, cause that sort of thing would ONLY happen to me. Anyway, I wanted to just borrow my wife's nail file just to file it down a little bit. It kinda hurts when I pinch my skin *lol*
Nothing major, but I'm getting consistant results.


Oh.. And I meant to say about your cheat. That sounds pretty good. Cream of mushroom isn't that bad

Oh sweet, I was gonna get bitter there lol. Yah I also got that CD with the functions and things that I can put my measurements in to tell me my body fat. Pretty much because I am lazy, but also because of user error and my crappy ability with math.

The fattrack had sharp edges too. When I had my gf doing the testing for me it was killer, she likes to inflict pain so redoing the same measurements over and over and over again. Pressing harder and harder, jiggling my fat. OUCH! I bet she did 6 or 7 wrong on purpose just to see me in pain.

Cheat wasn't too bad, but it wasn't normal cream of mushroom sauce. It was actually sliced sauteed mushrooms in their own sauce which I'm sure was way worse than campbells or a regular store brand.

JaeGee
07-21-2006, 09:58 PM
Just finished my workout about an hour ago, here it is:

chest/abs

Incline barbell Press: 255 x 6, 265 x 5, 275 x 3
Do YOU go down to your chest, or to just below your chin on these?

Flat Dumbbell Press: 100 x 10

Flat Barbell Press: 275 x 3

Decline Barbell Press: 275 x 4

Cable Rope Crunches: 200 x 30, 200 x 24, 200 x 22
Incline Crunch (weighted): 40 x 8, 40 x 8
These incline crunches were more like situps I am not sure why they call them crunches but whatever.

Good workout, felt good, besides the incline press I had great form on everything. The incline press I went to just below my chin. My spotter was some huge roided out asian dude that I see at the gym all the time. He is always really concentrated and I notice he has good form in everything I see him do. I asked him after my lift if my form was good, he then explained how he doesn't do partials and he always goes down to his chest but it is argued alot. So what is your opinion?

JaeGee
07-22-2006, 12:50 PM
Damn that's nice form, I was going to about 4 or 5 inches from my chest, was right at my chin. I'll try to get a bit lower next time.

So I was looking in the mirror this morning thinking "damn my upper body is looking pretty good!" My chest is starting to lose its fat and my shoulders and chest are starting to get that bulky football pad wearing look. Starting to see a V shape until my love handles ruin it, and my belly is getting down there. If I flex while standing my stomach is pretty hard, that's nice.

Then I back up a bit more and lift my shorts up and flex my legs...Ugh what a disgrace. Granted my thighs are white as can be. But there is no definition at all. And yah I just looked at skeltooth's log and noticed his legs. Damn that would be nice. Not much more I can do right now though except lift legs once a week? :-/

Atleast half of me is starting to come around :)

EDIT: I'm headed out the door to have another lunch with my gf's parents while they are in town. Waterloo Inn BBQ :O This is definately going to be a cheat meal!

JaeGee
07-23-2006, 06:59 PM
Well geez I'm pretty much dead today. I did my leg workout, which was ****en awesome! On top of that it's 114 degrees here and our AC ain't working too great. :(

So I am pretty exhausted, yesterday for that cheat meal I ended up having a chicken breast sandwich, the only cheat part of it was a geneva roll instead of a wheat roll. So that doesn't really count as a cheat meal. :) But my gf's leftovers the meal after that was! BBQ Pork pull-apart sandwich. It was delicious!

Here was todays workout:

Leg Press: 720 x 8, 810 x 8 (these felt awesome!), 900 x 3
Squat: 255 x 6, 265 x 7
Leg Curl: 130 x 8, 140 x 6
Stiff Leg Deadlift: 225 x 8, 245 x 6
Standing Calf Raises: 600 x 11, 600 x 10
Sitting Calf Raises: 140 x 6

The last Leg Press I must admit I didn't go down as far as the previous because I was a bit worried. The squats were done with great form. I attempted to do the A2G method but even with 135 the lowest I could get was maybe 1/2 ft to the ground. :-/

The Leg Curls were odd. It almost feels like something is pulling behind my knee closer to my calf. I always feel the same pull so I assume it's what the machine helps with along with hamstrings.

Stiff Leg Deadlifts although I was tired by the time I got to them I felt that I did great form with them. When I started the set all of the reps were very fluent and crisp. No rolling of the back, no going all the way up, it was very quick however, not jerky but the entire 8 reps only took about 10 -15 seconds since there wasn't much pausing.

The seated calfs I had the same problem I usually get with them. Which is almost the same pulling feeling with the leg curls. It's behind the knee closer to the calf. It's an ackward feeling, I think if I continue to do them maybe it will get better with that pain area. perhaps its a muscle I'm not used to working?

Well that's it. I think I'm going to go stick my head in the fridge cuz it's stupidly hot in my town during this part of the year.

JaeGee
07-24-2006, 11:43 AM
Squats obviously do more for you but I'm still sticking to that max ot 12 week setup :)

I rolled my back on one of the SLDL's it doesn't feel so hot, which is why even if I feel the next rep might cause me to roll it I'll just rerack the weight heh.

Hey my only cheats for the week were on friday with the chicken breast and rice pilaf, and on sat with the pull-apart bbq pork sandwich :( that's only 2 meals in the week! grrr.

cfh1973
07-24-2006, 01:41 PM
Sorry about the *****'s around my thread. I will see if I can edit it. You have 4 fans now, I would like to see how someone else is doing in there battle too. Do you have any pics posted of your start and where you are now?

cfh1973
07-24-2006, 01:47 PM
There you go, I gave mine a face lift. By the way, congrats on the weight you have lost so far.

JaeGee
07-24-2006, 01:48 PM
LOL man I was just messing around :P you can change your stuff back heh. Pics are on the first page. From when I started in Jan 06 and up until May 06. The next pictures I will be taking are probably in a month after the summer 12 week contest is over.

I'll keep up to date with your journal as well, good luck to yah.

cfh1973
07-24-2006, 01:53 PM
Looks like you made some good progress in those pics. Looking forward to seeing where you are at now. Looks like you had a lot of muscle to start out with too, you're gonna be frickin' huge man. Keep up the good work.

cfh1973
07-25-2006, 05:19 AM
Nothin', just goofin' around.

JaeGee
07-25-2006, 10:29 AM
There was no goofing around in that matter! He had his journal setup as ***** with 5 *'s and clearly CLEARLY that is only designated for my thread, because I can't afford to lose any of the 4 people that come in here and actually care a bit about me losing fat. <sarcasm off>

Well my workout was good, but my dominance at pool basketball was 1000x my workout!

My buddy is in town so I got him to come to the gym with me, he's about 5'8'' 160lbs soaking wet.

Straight Bar Curl:
125 x 6, 130 x 4+1spot, 130 x 3+1spot
Alternating Dumbbell Curl: 60 x 3.5, 60 x 3.5
Curl Bar Curls: 105 x 7, 105 x 7

Cable Rope Crunch: 200 x 30, 200 x 22
Incline(decline?) Crunch (weighted): 40 x 13, 50 x 13

My only problem was with curl bar curls, during my set behind my trap near my spinal cord it almost felt like my back was on fire. It was like a slice of pain not an area of pain. But it literally felt like a vein or something was on fire, is this common? Never had this feeling before, the tricep thing atleast I have had before. This really got me worried.

Now for pool dominance, I took my buddy to my other friends place in another city where he had a pool, it was like 10 at night. He has an inflatable little hoop that wanders in the water and a small mini basketball to play with.

First game: Game of 21: Scores: 21-6-2 DOMINANCE
Second Game: 2 on 2: me and my buddy that went to the gym with me, against my other friend and his fiancee: Score 11-2 by 1's DOMINANCE
Third Game: Game of 21: Scores: 21-0-0 DOMINANCE!

I put on a clinic! I am the pool basketball champion!

I think the ephedrine/caffeine is getting to me this morning, alittle too giddy.

JaeGee
07-25-2006, 10:31 AM
Oh for alternating dumbbell curls, as well as hammer curls: If my left arm can't do another rep but my right arm can, should I not do that extra rep with my right arm to hopefully "even things out" Or just go ahead and do the extra rep with the right hand?

cfh1973
07-25-2006, 10:56 AM
I agree, when one stops, stop the other one. I am not really sure why but this is always what I have been taught. I will do a little research and get back with you on it.

JaeGee
07-25-2006, 11:07 AM
"soaking wet" is just an expression I hear used alot, basically it's just for a really small skinny person you say they are 100lbs soaking wet, meaning they look really skinny and are probably not even 100lbs.

I am starting to get alot of veins on my bicepts and forearms, so I think even if I can't do a rep with the dumbbells for a bicep exercise I still just have it stick there for a good 10 seconds and look at the veins pump full of blood. I'm such a dork. But next time I'll just stop when my left arm does. :)

JaeGee
07-25-2006, 12:00 PM
hrm, I just noticed my thread has 5 stars to it. How did it acquire that?

lifequest
07-25-2006, 02:15 PM
I can't afford to lose any of the 4 people that come in here and actually care a bit about me losing fat

Am I one?!?! Haah I mostly just lurk yours is interesting to read but you seem to be doing well and know your **** so I have little to add.

Also you shouldn’t care if people care…this is simply just for you, ofcorse it’s always nice to have some fans…I’ll comment more to announce my presence

And if you want more people in here then go to other journals and help them out, they will then want to come read more about you…gotta give to get…


My only problem was with curl bar curls, during my set behind my trap near my spinal cord it almost felt like my back was on fire. It was like a slice of pain not an area of pain. But it literally felt like a vein or something was on fire, is this common? Never had this feeling before, the tricep thing atleast I have had before. This really got me worried.

That doesn’t sound normal, ether a build up of lactic acid or you weren’t warmed up or you had terrible form. If it keeps happening lower weight and concentrate more on getting form right.


hrm, I just noticed my thread has 5 stars to it. How did it acquire that?

it means that more people then you think are reading the thread and are going to “rate thread” and giving it 5 stars…even lurkers can rate the thread…it’s a good thing, Congratulations!!

JaeGee
07-25-2006, 02:19 PM
Oh well then I am overjoyed! :) I lurk nearly everyones thread, but I am very cautious about offering information on diets because I don't know it all. I pick and choose my battles and usually just give input to things I am 115% sure are correct.

You know what before my set of those curls I did have a bit of a conversation with my buddy, the set after that felt alot less stress in that particular area so I may have just gone to long inbetween sets, which is something that normally doesn't occur.

Thanks LQ.

JaeGee
07-25-2006, 07:19 PM
Workout:

Back/Traps

Barbell Rows: 200 x 6, 200 x 6
"V Bar" Pull downs: 230 x 5, 220 x 5.5
Pullup (LAUGH!): 4, 4
Seated Cable Row: 220 x 5

Deadlifts: 295 x 6, 315 x 5
Dumbbell Shrugs: 100lb dbs x 16, 100 x 16

Deadlifts felt great again, had a spotter there to tell me if I was rolling my back at all, I just said if I do it on any rep tell me to stop. Very fluent, I can't wait to do even more next week.

****en pullups man, they just feel odd, I can't get all the way up so my whole head is above the bar, I can only get so that my chin comes close to reaching the bar, it's aggrevating.

Good workout, hot as hell out today, going swimming in a minute. more pool basketball dominance will follow.

JaeGee
07-25-2006, 08:58 PM
It connects to the cable machine, it isn't a real bar it has two little handles sticking out at an angle. But yes I could touch my chin if there were a bar there. And it isn't the pull up with the spokes that are really close together that stick out pretty far, it's the normal pull ups. I can probably do 12-15 of those close grip pullups. :)

JaeGee
07-26-2006, 11:06 AM
Diet is still perfectly fine, I just alternate some meals in, but everything is still from my diet excel file.

I'm not going to be going to the gym today, I showed my dominance last night at pool basketball yet again. And I am really really beat up. It's sort of a mix of MMA, football, rugby, and a small bit of basketball when we play. My whole body is fairly sore so I think I need a day off.

cfh1973
07-26-2006, 12:17 PM
Sounds like that pool basketball is a real kick in the balls.

JaeGee
07-27-2006, 09:36 PM
Man I'm all jacked up from the pool basketball. My legs are like prunes with all of the bruises and my chest and stomach feel like they got hit with a truck.

Workout:

Shoulders/Tris

Seated Dumbbell Press: 85s x 8, 90s x 3+2spot, 85s x 5+1spot
Military Barbell Press (behind head): 205 x 7, 225 x 2+1spot (yuck!)
Standing Side Lat Raises: 40s x 9, 45s x 6

One arm Behind head seated ticeps: 50s x 10, 55s x 8
Cable Straight Bar push downs: 200 x 8, 225 x 4, 225 x 4.5
Cable Rope over head: 170 x 6, hands together 8, 190 x 3, hands together 5

The 90s on the dumbbell press were a BAD idea, I got overzelous and should have stuck to the 85s, as it is I am not sure if I am going low enough, should the weight come very close to resting on my shoulders?

And my triceps, I dunno whats going on, I'm not doing as much weight as I used to, maybe before I was using my shoulders too much and because i exhaust my shoulders before my triceps they are more isolated? I'm really not sure. My elbows however didn't hurt much at all :)

I got a huge vein running down my arms now, makes me feel like a little kid in a candy store lol.

I had a packet of corn nuts between my 3rd and 4th meal. Everything else was from my diet plan. oddly, corn nuts aint too bad for you. The only bad part is the midly high amount of sodium, 1.5g of saturated fat, and 1g of sugar. But it has like 7g of unsatured fats and no trans fats. calories was 220. I won't make it a habit but I was presently suprised at the nutritional info :)

I have to go make a drop off of some play tickets I bought back in May and had to sell on craigslist because it was supposed to be a company event, and since my boss is bat**** insane and I am sort of not with the company anymore (as of next tuesday) I felt I should sell the tickets to not have to deal with drama outside of work as well.

Start the new job on Tuesday, really excited, pretty nervous, hope it goes well. I still haven't gotten my damn calipers in, and my order from bb.com hasn't come either! I AM OUT OF PROTEIN! :(

cfh1973
07-28-2006, 07:01 AM
Yeah, I think you should listen to boyscouT. That pool basketball sounds pretty damn ruff man, you don't want to lay yourself up for a while.

JaeGee
07-28-2006, 12:24 PM
Well I woke my ass up for cardio this morning, did 35min on the elliptical, weighed myself before that, came in at 238. WooT!

The pool basketball is rough but I'm one of the largest guys out there playing, plus it's in a pool, the most I can get is bumps, sprains, and bruises :)

Plus after playing football, rugby, and baseball throughout my life I've only broken a couple of fingers. I don't think the pool basketball would cause me to get seriously hurt, it's just a good workout.

I want my calipers to get in damnit! And my protein, ephedrine, caffeine, creatine, ugh. Did UPS go on strike or something?

Dad is taking me and my sister out to dinner tonight, going to California Pizza Kitchen, I'm probably going to get a pizza on wheat bread or the waldorf salad, both are delicious, I'll make sure to ask for a to-go box when my order comes for portion control.

JaeGee
07-28-2006, 02:34 PM
LOL, yah i know it's not real wheat but if it's any bit closer to healthy I'll take it, they have this chipotle pizza thats amazing!

I have been cutting back on calories at each meal today to accomodate, but I should be fine.

That slender asian dude that was at the gym repping out 225 was there again yesterday, well hell he's always there I always see him but he was dumbbell pressing shoulders with 100lb dumbbells and did a 315 bench. Damn freak! Ninja strength I tell you.

Right after I eat I get to do chest/abs so looks like a fun damn day! Then when I get home my PWO meal might just be my leftovers :o

lifequest
07-28-2006, 03:13 PM
Plus after playing football, rugby, and baseball throughout my life I've only broken a couple of fingers. I don't think the pool basketball would cause me to get seriously hurt, it's just a good workout.

I was a I was a 3 year varsity d line man (very violent position) and never had anything more then a broken finger…I come to college and my 3ed flag football game a blow out my acl and burt my meniscus….****ed up knee for over a year….beware of the “mess around” sports that’s when you do stupid crap and hurt yourself bad…stupid turf….:mad:

And BS I am bored and watched some of your videos…couple comments…
Maybe I’m just that annoying sweaty guy in the gym but it looks like you aren’t trying that hard. I mean that in a nice way but after my shoulder press set I fell like dying, and my last rep takes like 5 seconds of teeth gritting effort. If you are doing max-ot you should be having a very hard time getting you last rep. is this the case and your just a not sweaty quiet guy? I think you could have done more on shoulder press. And that guy taking the video should spot you. you should seriously doubt you can get the last rep.

And your bench video reminded me of a good tip. I was able to add a lot of weight to my bench by changing one thing. if you watch your set you can see that the bar is going straight up and straight down. If you change the motion to more of a curve(think banana) you will notice a big different. When you are pushing up, push up and back a little bit. When you get stuck push back and the weight will go up it’s a cool trick. But again it seemed easy for you to get that weight. the last rep should be MUCH harder then that.

That’s just my .02 not meant to be anything but a suggestion. Later on--LQ

JaeGee
07-28-2006, 03:28 PM
I was a I was a 3 year varsity d line man (very violent position) and never had anything more then a broken finger…I come to college and my 3ed flag football game a blow out my acl and burt my meniscus….****ed up knee for over a year….beware of the “mess around” sports that’s when you do stupid crap and hurt yourself bad…stupid turf….:mad:

Damn thanks, now I'm going to be paranoid :(



And BS I am bored and watched some of your videos…couple comments…
Maybe I’m just that annoying sweaty guy in the gym but it looks like you aren’t trying that hard. I mean that in a nice way but after my shoulder press set I fell like dying, and my last rep takes like 5 seconds of teeth gritting effort. If you are doing max-ot you should be having a very hard time getting you last rep. is this the case and your just a not sweaty quiet guy? I think you could have done more on shoulder press. And that guy taking the video should spot you. you should seriously doubt you can get the last rep.

I thought his videos was just to illustrate the form in his lifts. On a side note, you shoulda seen me try the 90 lb dbs yesterday on military press lol. It was very odd, I needed a spot on the 2nd rep and then again on the 4th or whatever the last rep was. It's odd how our bodies work. But that set was a mess.



And your bench video reminded me of a good tip. I was able to add a lot of weight to my bench by changing one thing. if you watch your set you can see that the bar is going straight up and straight down. If you change the motion to more of a curve(think banana) you will notice a big different. When you are pushing up, push up and back a little bit. When you get stuck push back and the weight will go up it’s a cool trick. But again it seemed easy for you to get that weight. the last rep should be MUCH harder then that.

That’s just my .02 not meant to be anything but a suggestion. Later on--LQ

Geez, if you are dealing with alot of weight, that seems like i might get off balance and drop the weight on my face. I'll give it a go when I get stuck tonight, but that just sounds a bit risky heh. I know you aren't talking drastic changes but just the act of going in a slightly different direction other than up sounds weird. For science I will give it a go!


And BS, I might just do that. Or hire him to be my personal ninja, he'll be the nerdy looking guy all lanky and scrawny looking but when **** hits the fan he'll be dropping down from trees and and then vanish in a blink of an eye.

lifequest
07-28-2006, 04:09 PM
Wait..wait…are you saying a scrawny asian kid is reping 100 lbs db’s on shoulder press!?! I have never seen even the biggest guys using 100’s on SP…that’s disgusting!!

But in all seriousness you can be very small and super strong or vice versa. I do more weight then skelloth (or used to, not sure if I still do) but he is massively bigger then me. It all has to do with your central novice system.

And with the BP form I’m not saying your swinging the weight around like a retard. By “banana” I mean like 1-2 inches back from straight up and down(so from above your chin to above your nose). It’s very slight but if you are stuck just push up and back and at least for me the weight will magically rise!! haha

Where your elbows are should have nothing to do with it. your form looked fine it’s just a suggestion.

And BS it may seem hard for you but I’d be willing to bet you could do more if I got you all fired up. If you just went to a higher weight to see how many you could do I bet your could do more then you think. I rarely have a spotter ether but when I do the last rep it’s still doubtful I can get it. it should literally just be creeping up…

From the videos it seemed like you were like 123456 done…haha. Mine are like 12.3...4…5…….****……6!!!!

Also you could try going down slower and firing up faster, I was always told to go down half as fast as you went up.

JaeGee
07-29-2006, 07:51 PM
Well yesterday went as planned, had half the pizza then the other half after workout. I received all of my new supplements: protein, caffeine, ephedrine, etc... EXCEPT MY DAMN CALIPERS! Which I ordered 3 days before all of this other stuff.

Workout:
Incline Barbell Bench: 265 x 5.8+1.2 spot, 270 x 4+1spot (coulda went down farther), 270 x 3.6+1.4spot(good form)
Flat Barbell bench: 265 x 4, 265 x 4+1spot(better)
Decline Bench: 295 x 2 + 1spot

cable Rope Crunches: 200 x 33, 200 x 30, 200 x 25
Incline crunches: 55lb dumbbell x 11, 60 x 8

It was my last day at the college gym, it is going to really really suck going back to 24 hour. In 1 month at the college gym I have met maybe 8-10 lifters that go at my usual time. At 24 I was going there for 6 months straight and didn't even say hi to a single person. I hardly even asked for a spot.

I wish I could stay at the college gym at the same time, but with my new schedule working 11-7:30 I am going to have to workout in the mornings. It's going to take a huge hit to my motivation to not workout at the college gym anymore, everyone was so damn friendly.

Today I went golfing with my dad, 18 holes. Nice course, I KILLED my dad in our scores, beat him by 16 strokes. But the sun beat me because now I have a huge sunburn :(

Probably one of the best rounds of golf I have ever had though, shot an 86.

Short One
07-29-2006, 09:29 PM
great round man. Was that a par 72 course? if so, 14 over is awesome.

Do you have an official handicap? Haven't played for a while myself. Play off 18 myself (last I played ;))

JaeGee
07-30-2006, 12:34 PM
Yah par was 72. And no I don't have a clue what my handicap normally is, I just play for fun, I played in high school just because it was free golf everyday but I was never very good at it.

It was probably the best round of golf I have ever had, nearly all of my shots were straight. Chips and putts were on, it was incredible. I even got a birdie on a par 4 with a very minimal putt.

Sun burn isn't too bad, except on my neck lol redneck lol. Ugh...

Got leg workout today, should be fun!

JaeGee
07-30-2006, 06:03 PM
So how did the pizza taste?

Toppings?

It was damn delicious!

This one is HOT & SPICY! Grilled chipotle chicken, fire-roasted mild chilies, chipotle sauce, Mozzarella and Enchilado cheeses. Topped with roasted corn & black bean salsa, cilantro and lime cream sauce.

http://www.cpk.com/images/menu/pizzas/chipotle_chicken.jpg

I did legs today, about to go swimming so i will report back later. It was probably one of the best workouts I have had in awhile, I am just going to lay in the water and not move because my legs are still shaking.

JaeGee
07-30-2006, 08:57 PM
Alright well I ended up playing a game of pool basketball, just me and my buddy he is about 6'1'' 250. I usually destroy him in the normal games but I was pretty tired, I won 21-12.

Workout:
Leg Press: 810 x 9, 850 x 6, 880 x 4
Squat: 245 x 9, 275 x 6, 295 x 4
Stiff Leg Deadlift: 250 x 9+1rolled back, 265 x 7
Standing Calf Raises: 600 x 14, 600 x 12, 600 x 12

I did the squats on a squat rack instead of a smith machine for the first time in a LOOOOOONG time, they felt great, it felt so much better than doing them on the smith machine, and I felt my form was amazingly better having to balance the weight.

Had a guy spot me and afterwards he asked if I was training for a special event coming up. That made me feel pretty good. He wasn't really spotting me I told him to let me know if I rolled my back at all on the stiff legs, when I did I just reracked cuz it obviously meant I was too tired to do another rep.

But damn what a great workout, I wish they could all be that good.

dc8585
07-30-2006, 09:04 PM
Hey man, been following your thread for sometime now, just thought I'll say hi and wish you all the best in your journey! Keep it up!

cfh1973
07-31-2006, 05:50 AM
Very impressive lifts man. Sounds like you do a lot of strength training. Keep up the good work man. Oh, and when did you say you were going to post some more pics? Like to see where you are now man.

JaeGee
07-31-2006, 03:13 PM
cfh - Early September is when the 12week summer contest ends so that is when my next pictures will be created.

bs - No they weren't a2g but they were really good form!

I took the bar, no weight added and tried to do a2g, i couldn't. My balance at the bottom isn't there. and I sure as hell can't be flat footed. Even when I went down as low as possible I had to pop onto my toes.

My new calipers came in, these things are HUUUUUUUUUUUGE! They are literally about 6 or 7 times the size as my other calipers lol. I definately wasn't expecting such a collosal unit.

This morning I saw 2 abs. very very very small but still they were there. Yesterday in the pool my buddy was like, wtf...are those abs, wtf fat ass when did you get abs?! So sure enough this morning I looked in the mirror and saw a very small bit of definition.

My buddy used to be about 220 and is now at around 250, and I used to be around 300 and was obviously the fat guy in the group. So now the tables are turned and he isn't too happy, but he is getting married and I'm the best man so he isn't too mad about it, heh.

cfh1973
07-31-2006, 07:19 PM
Sorry man, I think you had mentioned that before about the pics.

I think people get a little to crazy about how low you go on squats. Some people just don't have the flexibilty of others. I can only go a little past parallel to the floor, maybe 3 or 4 inches beyond, before my heals try to leave the floor. Maybe you will get that flexibilty and maybe you won't. I think as long as you are going as low as you can go with as much weight as you can squat with good form, that is all you need.

Just my $.02.

Short One
07-31-2006, 07:57 PM
My new calipers came in, these things are HUUUUUUUUUUUGE! They are literally about 6 or 7 times the size as my other calipers lol. I definately wasn't expecting such a collosal unit.

This morning I saw 2 abs. very very very small but still they were there. Yesterday in the pool my buddy was like, wtf...are those abs, wtf fat ass when did you get abs?! So sure enough this morning I looked in the mirror and saw a very small bit of definition.
Yeah, they ARE very big. You get used to them though. They've got a very solid feel to them, and I find them very consistant (if the same spot is picked every time, which is part of the fun).

Good for you for getting a 2-pack. I can sorta see mine as the first set of 2 under my chest. The others are buried.. for now. I will release them in the coming months. :D

Look forward to seeing your updates with your new calipers (and words from your GF on using the mega-calipers)

JaeGee
08-01-2006, 09:08 PM
Welp. Started the new job today. Got up at 7am, had a morning meal, at about 7:45 I had some noxplode and my vitamins and was in the gym by 8. Did back/biceps...and all in all it wasn't too bad. I hated being at 24hour fitness, I would much rather be at the college gym. But my workout didn't suffer too much having it be in the morning instead of at night.

Workout:
Lat Pull Down: 220 x 7, 230 x 5
V-Bar Pull Down: 230 x 7, 240 x 5.5
Barbell Row: 200 x 6, 195 x 6

Alternating Dumbbell Curl: 60 x 4.5, 60 x 3.5
Straight Bar Curls: 110 x 6, 120 x 3 (20 sec later: 120 x 1.5)

The new job is cool, I see great opportunity, and i can eat my meals every 3 hours without any problem at all. But I can't use the internet :( I can only go to blocked sites (pretty much every site: google, msn, bb.com, etc... in 10 minute increments for a total of 60min a day) So pretty much you won't be seeing me post much during the day...sigh. But the job is good, my meals are looking like this time wise: 7am, 10am, 1pm, 4pm, 8pm(?), 11pm

I don't know what to do for the 8pm thing, I get off work at 7:30 maybe just have a protein shake at around 7 then a solid meal at 8? Does that sound resonable?

It's been a bit hectic getting paperwork settled for the new job and finishing up all the loose ends on my old job so I haven't really gotten to mess with the calipers, I hope to use them on thursday and redo all of my other calculations. My morning weigh in which is usually on an empty stomach will now have 1/2 cup of oatmeal and an english muffin w/ sugar free jelly added onto it :)

JaeGee
08-02-2006, 11:17 AM
Not much time before work so just gonna post workout and last night activities

workout: tris, forearms, abs

cable push down (straight bar): 185 x 10.5, 195 x 8
over head cable rope: 175 x 7,6 185 x 6,6
One arm Dumbbell overhead: 50 x 11, 11 55 x 11, 11

Barbell wrist curl: 135 x 19, 145 x 13
Dumbbell wrist curl" 50 x 15

Leg raises: 20db x 13, x 11
Cable Crunches: 165 x 35, 175 x 26


Last night we all went to the bars, gf and her roommates finished pharmacy finals so they went and got wasted, I was DD, had a pint of sierra nevada and about 3 glasses of water.

When I got home she didn't have any cc and peanut butter so I had to have a lean pocket. Filled with sodium and all but I wouldn't really call it anything of a cheat meal.

Tomorrow is chest, I have no spotter and nearly everything I do requires a spot. I can either ask really old guys at the gym, or really ghetto ass thug for life guys because those are the only types of people at my gym (24 fitness) any suggestions? I freaking hate this damn gym. Nobody to talk to...

JaeGee
08-02-2006, 09:38 PM
I meant I don't have anyone at the gym to talk to :) atleast now I seem to gain some sort of recognition at the gym, when I was a butterball just starting there I pretty much got trampled on with people cutting into sets and things like that.

And hell man I love sodium, you should see how much soy sauce I have a day. Salmon and rice always contain soy sauce. But.... lean pockets are pretty damn processed. It's no cheat meal but definately wouldn't be on my top 10 list.

I dunno about the ghetto guys on the spots, if I complain because they spot ****ty they may bust a cap in my ass. And the old guys may break their back.

THis new schedule is hard to get used to, I know I will get used to it but I am soooo used to relaxing after my workouts and now I have to hurry up and eat a meal and get to work, then I have an 8 hour day ahead of me. Atleast the time at my new job goes by thousands of times faster than my old job. The drawback is that at my old job I probably spent 80% of the time on forums and at the new job I maybe get 5 minutes a day to check an external email.

Tomorrow is calculations day :o scale, calipers, measurements, the works. Hopefully we see some good results. Off to go see that new Miami Vice movie, I wanted to see Clerks 2 but was promptly denied by the gf and my friends fiancee.

cfh1973
08-03-2006, 04:07 AM
I look forward to your measurements as well. I hope you have some awesome results.

JaeGee
08-03-2006, 10:56 AM
Goooooood morning, getting up now seems 10x easier than my old schedule where I would get up for cardio. I am not sure why, but in any case thats good since I am going to have to do it for a long long time.

Workout:
Chest (was supposed to be abs too but I did those yesterday, so just chest)

Flat Barbell Bench: 275 x 5.7, 285 x 2.8, 280 x 3.5
Incline dumbbell Bench: 105 x 5, 105 x 7
Dips (no weight): 15, 12

I found a nice guy that didn't look as ghetto as the rest, he only had about 4 or 5 tatoos and no gun wounds to his head or arms. He ended up being a really nice guy and a great spotter. Plus he comes in the same time I do so hopefully he is always there on chest days :)

The dumbbells at the 24 go up to 150, so joy! I can now do db flat and incline bench getting the good reps in. However, they have no weight belt so I can add weight to dips, and those things look like they would be expensive so unless someone knows how to add weight to my body without one of those I guess I just have to go for reps on them, and go slower.

My weigh in was odd, their electronic scale kept giving me an error. So I went on one of those professional scales in the locker room where you slide the weights over. It weighed in at 238.5!!!!! Doh! I feel great about my body, but that news didn't make me feel very good.

Last night for dinner I had chicken katsu, which is a semi-cheat meal since it's breaded chicken. And also scale error between the college electronic scale and that professional scale may have made the change. But from here on out I can use that scale since I have never seen it broken before.

The other measurements I will record when i get home from work and after dinner. I am a bit nervous to look at them now :o

JaeGee
08-04-2006, 11:34 AM
I suck, I didn't get up this morning because I either had to deadlift or do legs and I didn't have a back brace and I always do those with a back brace. Also i didn't get to bed until 2am so that only left 5 hours of sleep. What a horrible excuse. After work I'll go grab my old one from my parents place and head to the gym tonight.

And on top of that I didn't get measurements cuz I got in a little fight with the lady last night. All was well at the end of the night but by 2am I couldn't ask her to do measurements and check my bf%.

Off to work, ill report back later.

JaeGee
08-04-2006, 09:08 PM
lol no I have never had much of any injuries in my past. It was just a lame excuse to go back to bed :) The lower back belt, why I forget the exact name of them I don't know :-/

I didn't think I would have such a long day but because i have to be at work tomorrow in less than 9 hours, I'm going to skip the gym and probably go hiking tomorrow then gym the day after on sunday.

gf should be home soon to do measurements.

Short One
08-04-2006, 10:31 PM
Stop making excuses.

And why do you need a belt? Takes the emphasis off of your core.
I second that.. If you've been using it all this time, you may need to be careful if you've been reliant on it.

I do standing military, atg squats and deadlifts which strengthens the core.

Your abs and back are you built in lifting belt.

JaeGee
08-04-2006, 10:38 PM
Oh, i was under the understanding that the belt just protects your lower back. I didn't realize it actually takes away what your lower back would normally be doing.

I can do without it then. Thanks.

cfh1973
08-05-2006, 08:32 AM
I have been using a belt as well. I have heard in the past that if you do squats without a belt your abs will build outward. Is there any truth in this? Sounds kind of rediculous, I have just been using it ot protect my back but from the way you all talk it can actually lead to back injury.

cfh1973
08-05-2006, 09:01 AM
I totally said that wrong. What I meant was that I had been using it to prevent back injury. But what I can see is that by what you all are saying, wearing the belt could actually lead to back injury because you are not developing your core properly. I need to start reading what I say a little closer before I submit it. ;)

JaeGee
08-06-2006, 10:42 PM
I'm sort of posting with my tail between my legs because I sort have feel like I let you all down in some way for the past 2-3 days. Friday I didn't get to the gym because I didn't get up in the morning, then that night I was tired and had to get up for work at 4:30am. Then saturday after my day of work I had to help my gf move out of her dorm room for the summer so I had to move some tvs and a refrigerator and some other junk. Then after that I went and played pool basketball for about 2 hours.

And now today I spent all day driving and hiking. We went up to big trees state park and went on a pretty nice hike in some HUGE ass sequoias. It was a great trail.

But I feel bad for not getting into the gym, eventhough I guess the workouts were replaced with some nice cardio and lifting in other ways. Another thing I feel bad about are my measurements. My gf is in the shower right now so when she gets out I'll have her do them for me. The past few days have been pretty busy then by the nighttime she didn't want to take the time to do the measurements for me.

I went and saw taladega nights last night. I thought it was a really good movie. And a couple nights before that I saw Miami Vice, it was so so, typical "bad boys" and "heat" type movies with a Miami, cuba, and florida theme. I wasn't too impressed. But Taladega was damn funny.

My diet has been solid. On saturday I actually had 7 meals. Because I got up at around 4:30am and didn't get to bed until around 1 or 2am. But all of my meals have been very good. My dinner tonight was a burrito bowl from chipotle. Which I would consider to be a semi cheat meal but really isn't too bad for you.

Chicken, wild rice, black beans, hot sauce, and CHEESE. The cheese is the kicker but really not that too bad of a meal.

I think I really need to sit down and re-evaluate my calorie intake. I haven't lowered it at all since I was around 248-250 lbs and I am now a little under 240. Also because my meals are taken from my list I am starting to get a bit looser with things. I may have a bit more peanut butter than normal with my cottage cheese, etc... So I think I need to sit down, get my ratios re-asserted. Lower my calories based on my new weight, and go from there to be back on a strict meal plan before I let myself get out of control and eat some bad things. Luckily that hasn't happened yet :)

Took some nice pictures during the hike today, I may upload a couple just so you can see a bit of my progress. I feel like I look quite alot different. Really feeling good about my progress. Like everyone I wish tomorrow I could have a 6 pack but I really think I am doing well. Just kicking myself in the ass for the lack of gym activity in the past 3 days.

But I promise I will be there tomorrow morning. I'll edit this post with my measurements in a couple minutes.

JaeGee
08-06-2006, 11:35 PM
Ah I didn't mean anything severe, I just meant I would lower calories based on my new weight, so it would be like 100 calories or so. Nothing major.

Measurements: SIGH!!!!!!!!!!!!!!!!!!

bf%: 18.74%
tricep: 8mm
bicep: 11mm
back under shoulder blade: 15mm
iliac crest (stomach): 15mm

Completely different sites than my last calipers. And we have really exact positions on where we take them. It just SUCKS that with these measurements and with better calipers I sort of have to take a step back...Ugh.

However, my measurements are a ton better.
neck: 17in
chest: 43.5 (down 1in)
bicept: 16.125 (about even +.0625)
stomach: 41.4375 (down .7in)
waist: 40 (down .75 in)
thigh: 23.625 (down about .55in)
calf: 17.5 (about even, down .125in)

I dunno what to think though. That bf% really sucks. I know that with these more exact calipers and different testing sites I should expect it But with these bf% that means my lbm is 193.8 and I was under the impression that it was at right around 200lbs.

ugh...that means that instead of needing to lose only 14.5 more lbs to be at 12% bf. I now need to lose 21.45lbs. Based on 1.5 lbs a week...thats another month!

I'll be honest, the results don't settle well for me at all. When I thought I was getting pretty damn close to my goal I realize I just got nearly just as far behind. It's like I was running a marathon and right when i was within the final 5 miles a truck comes by and drags me back another 7 miles and now I have 12miles to go.

****!

Short One
08-06-2006, 11:44 PM
I feel your pain and disappointment. I went backwards too when I first got the calipers.

Keep in mind that your GF is probably still getting used to such big things. And also keep in mind that the others were a bit questionable.

I'd suggest to try again tomorrow and see how you go (if you can't bear waiting until next week)

JaeGee
08-06-2006, 11:56 PM
We were messing around with them for quite awhile. The hardest point to get is the stomach because of the fluctuation in numbers in different spots. So even if her spot is wrong atleast it will be consistent.

How much does she pinch? 1 inch apart? 2 inches? just grab a large ass chunk? That's the biggest concern. I will probably wait till next week. Atleast then the numbers should be lower :)

Oh and hey! she is used to messing around with big things!

cfh1973
08-07-2006, 05:21 AM
Don't lose heart man. There are always going to be ups and downs on the road to losing weight. I had a little fall back this weekend myself but it happens. Just push harder and it will happen. You will make up that lost ground in no time.

JaeGee
08-08-2006, 11:28 AM
Hello everybody!

Sorry I didn't post yesterday. I went to the gym, diet was great. Felt great the whole day!

Yesterday (8/7) workout:

Lat pulldown: 230 x 5.5, 230 x 6
v bar pulldown: 240 x 6.5, 250 x 4.5
dumbbell rows: 90 x 8,8, 95 x 7,7

Alt Dumbbell curls: 60 x R4,L3, 55 x R5,L4
Straight Bar Curls: 120 x 5, 120 x 4

I weighed myself yesterday to see if I lost weight. I weighed in at 237.5. I am glad I weighed myself because next week if I am at like 236 it would have looked like I lost a whole pound of muscle with the bf% based on 238.5. Still sucks but no worries, atleast I am on the same page now.

Todays workout (8/8):

Military Press-front (on smith machine, no spotter): 215 x 6, 225 x 4
Sitting Dumbbell press: 80 x 6, 85 x 6
Standing Side Lat Raises: 40 x 9, 45 x 7 (i felt rushed with my time)

Deadlifts(no belt): 315 x 5, 315 x 5
Shrugs(dumbbell w/ straps): 105 x 16, 120 x 10

The deadlifts without the belt feels a TON different. I really got worried about my back. I felt my form was good but if I had trusted my body a bit more I may have been able to get 2 maybe even 3 more reps in on each set. But I was worried.

Great workouts on both days. In the morning I get this trigger to get up eat and get to the gym. It's great, my body loves when it wakes up now. Except later in the day after work I am dragging pretty bad. I hope my body gets used to the new schedule so maybe I will have a bit more energy after work.

Off to work. Talk to you all later. I miss my old job for only 1 reason, I could devote about 70% of the day to bb.com :) Now I have to squeak in 15 minutes before work or late in the day when I am tired.

Also, today is my gf's bday. She wants to go for mexican food with some friends and then go bowling. The bowling is obviously not a problem, and I will be DD so drinking isn't a problem. But mexican food....sigh... I hope they have an awesome salad!

JaeGee
08-10-2006, 11:33 AM
compounds first isolations second? is that the principle? I didn't know that :o I'll change it up next week though.

Which part looks light? The traps I assume. What other lifts are there for traps? The only ones I know are for barbell shrugs too and those hurt the junk.

If you mean for back then I can add in pull ups.

She says thank you about the belated bday part. I had fajitas grilled chicken and steak. It was delicious. Yesterday we also went out to dinner but I just had a salad. It wasn't a cheat meal, but it was extremely delicious I didn't even need the dressing it was that good. Fruits + nuts + cheese and lettuce = crazy delicious.

Workout this morning:

tris/forearms/abs

one arm dumbbell overhead: 55 x 10,10, 60 x 10,10
Cable straight bar push downs: 195 x 11, 195 x 9.5
Overhead rope cable lift: 175 x11,7 185 x 8,6

barbell wrist curls: 145 x 15, 155 x 6.5
dumbbell wrist curls: 45 x 19

cable crunches: 185 x 33, 195 x 24
incline(decline?) situps: 60 x 10, 60 x 9

Then I ran a mile in about 8 minutes to atleast get some cardio in before I had to get ready for work.

I actually got 3 compliments over the past 2 days. It felt nice. And also one this morning which didn't regard me losing weight but some mexican ghetto dude doing bench next to me said "yo meh, you gots some ****en strong forearms meh"

Well that's it for me, I tried to get on bb.com at work. access denied (forums not allowed) then I tried to go to over sites I frequent: access denied (forums not allowed), access denied: (gaming not allowed). ****! I guess it's checking personal emails and work only at the new job. heh.

cfh1973
08-10-2006, 03:27 PM
Good job on only having a salad. You did better than me when I took mine out for Chinese on her B-day. I pigged out :( but oh well, I worked it off.

Sounds like you are doing good man. Keep up the good work.

JaeGee
08-10-2006, 08:59 PM
tris/forearms/abs. Because I have chest and legs left that take a day a piece.

Adding in 3 sets instead of 2 for ever exercise would really be cutting it close on the time in the mornings. I may add 2 or 3 lifts to 3 sets instead of 2. I think that is how the ast-ss or whatever program is run anyways.

This is week 6, and they were doing a 3 day routine instead of 5. Which I can't do because I don't have that much time in the gym and would rather workout 5 days a week instead of 3.

Christ I doubt that made sense :(

My stomach has been hurting the whole damn day today. Not throw up hurting, just pains. Pretty odd.

Also, I forgot to add that yesterday and today my back has felt like trash. I am not sure yet if it is a bad feeling or a good one yet. It's not in agony at all. If I wanted to squat or deadlift I think I could. Maybe without the belt and me doing 315 lb deadlifts it was a bit of a shock to my body. And the muscles that the belt usually covers for had to take all the weight by itself. In either case, it doesn't change anything :) Legs tomorrow.

JaeGee
08-11-2006, 11:12 AM
You sir are correct. Because of this week and their 3 day a week routine that's what i have been doing. Just using lifts from the previous 5 weeks and throwing them into the mix.

I got up this morning at 4am :( had to take the gf to the airport because she is going back to hawaii for about a week.

So I was left with a decision, workout or go back to sleep when I got home and feel guilty at work. I made the right decision and worked out.

However, my gym sucks!

Legs

Leg Press: 770 x 5, 720 x 4 (*)
Squat: 265 x 8, 275 x 8, 295 x 7
Stiff Leg Deadlifts: 265 x 7, 275 x 5 (**)
Standing Calf Raises: 495 x 17, 495 x 15

*: The leg press machine at the 24 is retarded. The back rest has 2 options 1 makes it so I slide back in the seat and have to use my hands to keep me in place. That was the 720 lift. It's not a good feeling. The other option is really tucked in and I feel extremely restrained and I can't go nearly as low because I am so upright and close to the machine. On top of that I rerack and rack the weight about 1 inch higher than what my leg extension normally is so to rack and rerack I need to lunge forward...However designed it was truely smoking some seriously good ****.

The squats were good but the same situation occurred. To rack and rerack I had to hop a bit because I couldn't quite comfortably take the weight off the pegs. I would take one side off then lean into the other side and take it off. The other rack option was about a foot lower so I would be crouching down. Again the designer was smoking something.

The deadlifts were fine except stupid me forgot my straps. I was going to do another set with added weight but my hands were giving out which forced me to rerack early. And the 24 hour doesn't have available straps to use.

And the calf machine only goes to 495 instead of the college gym which went to 600.

But eventhough I was tired it was a descent workout and I am glad I went. Now onto a 8 hour work day. On the bright side I get 3 days off this week with my new schedule :)

cfh1973
08-12-2006, 05:13 PM
Sounds like that 24 is a dump. Very impressive lifts though.

JaeGee
08-13-2006, 12:06 PM
I am enjoying my 3 day weekend. With the new job one weekend I work early saturday morning and the next weekend I get sat, sun, mon off. I hope it works out ok. This weekend is sort of a bummer because my gf went back home so i don't have much to do except go swimming with some friends and play some golf. Which is what i have been doing :)

I didn't lift yesterday, I have 1 more lift to finish up the week. Going to do chest and abs today. Also, because of this switch with me maybe taking my parents car it would be a good time to look into actually buying a new car if I wanted to. Right now I am looking at the saturn sky red line. Any of you car enthusiasts and have any insight as to a nice car to get right now? I am not particularly looking for a sports car. I thought I would get an audi a4 or something like that but I drove my dads s2000 yesterday and....damn those things are so damn fun to drive lol.

In either case, my diet has looked good, yesterday I had this jumbalaya without the sausage for dinner. The nutritional information looked pretty good especially without the sausage. Only thing I disagree with is the pasta wasn't whole wheat.

And yah the 24 just seems like they rented out a warehouse, put some nice signs, and neon lights everywhere around it, a couple tvs, nice image, and then just threw a whole bunch of equipment in. The college gym wasn't nearly as fancy but atleast the equipment they bought made sense.

I can't wait to lift today. I hope my damn chest got stronger. :)

cfh1973
08-13-2006, 12:53 PM
Yeah, doesn't matter how pretty they make the gym, its what's inside that counts. Kind of like a woman...LOL. I can tell your mood is a little sour from your girl being gone. Don't worry man, she will be back sooner than you know. Take advantage of the extra time and throw in some more cardio or something. Make the best of it. Hope the workout goes well. Take it easy bro.


L8TeR...

JaeGee
08-14-2006, 01:43 PM
Hey all, My lifts for the past 2 days:

8/13
chest, abs

flat barbell bench: 275 x 5, 280 x 4, 280 x 3.8
dumbbell incline bench: 100 x 8, 105 x 5.4, 105 x 4.4
Dips: 16, 10.5

Cable crunches: 195 x 31, 195 x 25
Incline Crunches: 60 x 12.5, 60 x 11

8/14
Back, bicepts

straight bar pulldowns: 230 x 7, 240 x 5
v-bar pulldowns: 240 x 7.5, 250 x 5
Pull-ups (laugh!): 4, 4
Rows (v-bar): 240 x 7, 250 x 5

Alternating dumbbell curls: 55 x R5L4, 55 x R5L4
Straight barbell Curls: 120 x 3.5 (10sec later: 1), 115 x 4

Dunno what was up with the straight bar curls, maybe I was just tired :-/ I usually get 4 or 5 at 120.

I am very strongly thinking of changing up my routine. Still doing max ot, but I really need to find time to do more cardio, maybe if I did a 3 or 4 day split instead of 5 and then did cardio 3 days a week on the off weight days and 1 day after a weight session do HIIT. Because looking back at my weeks I am not getting much cardio in. I play in the pool and crap and maybe get 1 or 2 runs in after a workout but if I want to lose weight I need to do more cardio, 3 or 4 days atleast.

What do you all think?

Also, I just found out the new car I am looking to get isn't coming out until the damn end of the year. They have the base models out right now but I wanted to get the red line which has like 100more hp and is freaking sweet. And I can't even go test drive the damn base model because they are in the showroom instead of out on the damn lot.

I am going to go play a round of golf today with my dad. They are moving out at the end of the month. They are moving to Arizona :-/ I don't live with them anymore obviously but it's really nice that they are always close by if I need something or just want to go hang out. Now that won't be a possibility.

I am enjoying my day off from work. It's going to suck going back tomorrow knowing next weekend I only get 1 day off :-/

In either case, what do you all think of my idea about adding in more cardio and maybe getting rid of a workout day?

cfh1973
08-14-2006, 01:50 PM
Sounds like you may be getting a little burned out so it might be a good idea to change something. Go for it and see how it works. If it doesn't go back to what is tried and true.

Short One
08-14-2006, 02:12 PM
I don't know the ins and outs of MaxOT, yet..

However, I'm doing a 3 day workout routine, leaving me 4 days for cardio (on the off days). I find that that is a good balance.

Something to consider if you're up for a change.
Earlier this year I went from 4 days a week (2 workouts, 2 days) to 3 days.

Short One
08-14-2006, 02:14 PM
You could do a multitude of things... change up your split.. change up your exercises... add cardio after weights... etc etc.

Also, you play golf? I'm getting into it (sort of). I've gone to the driving range a few times now with my buddies and everything looks good except my left shoulder starts hurting after awhile... why is that? (i'm a righty btw).
Just a thought. Perhaps you're trying to HIT the ball, rather than just swing. I remember getting sore when I first started ages ago. The driving range was just a smacking ground.

JaeGee
08-14-2006, 02:26 PM
I'm not too good at golf I just play it recreationally alot during the summer. :) I don't have the slightly clue why your shoulder would be hurting. Maybe since you just took up the sport the use of a certain muscle used alot (at the driving range) could just cause you to be sore there. But I am really not sure.

I am not getting burnt out at all, if I wanted to keep the 5 days going I wouldn't mind at all I love my workouts. It's just my goal should be fat loss and without getting enough cardio in I am making this a slower process than it has to be. Maybe a 3 day split would work nicely.

But the next problem is if I was going to get 3 muscle groups in during a workout to make the 3 day routine I would have to lessen my downtime between sets or wake up a bit early. But that would be my problem :)

JaeGee
08-14-2006, 02:34 PM
It depends on the day really. Sometimes I may have 10 minutes before I have to get ready for work so I will run a mile as quick as i can, but nothing really to be considered cardio. I would really like to have a 30-45 minutes session instead of always feeling rushed.

JaeGee
08-14-2006, 02:43 PM
I was going through my computer and came across and older picture of when I was pretty big. I was also looking at my may 6th photos and I think I look quite a bit different from then. If nothing else I got a nice tan :)

Here is that old picture I found, try not to throw up please.

JaeGee
08-14-2006, 02:47 PM
On weekends I do. After work I don't because unless the gf wants to go for a jog, which hasn't happened lately. And if I wasn't working out I would be able to do a cardio session instead :)

JaeGee
08-14-2006, 02:50 PM
This might be a bit far fetched but might work.

Day 1: legs
Day 2: Back and cardio session
Day 3: Bi's, tri's, and forearms
Day 4: chest and HIIT session
Day 5: Shoulders, traps, and possibly HIIT session
Day 6: ABs and cardio session
Day 7: off

Or something similar where instead of doing another muscle group I would do cardio instead. Since each muscle group seems to take about 35 minutes anyways.

JaeGee
08-14-2006, 02:57 PM
Actually no, I should have thought that through a second more :) probably chest right after legs. And then a day inbetween the arms and shoulders. So something like

legs
chest
back
arms
abs cardio
shoulder
off

Short One
08-14-2006, 03:05 PM
I was going through my computer and came across and older picture of when I was pretty big. I was also looking at my may 6th photos and I think I look quite a bit different from then. If nothing else I got a nice tan :)

Here is that old picture I found, try not to throw up please.
wow JaeGee. That's amazing.. Could you post old and new side by side (or in the same post if possible)

JaeGee
08-14-2006, 03:11 PM
That sounds good, except after arms I don't know if I would have enough time. And also after shoulders I'm not sure about my time either. But hell that is for me to worry about. On those days I should make it a point to try to wake up earlier.

JaeGee
08-14-2006, 03:14 PM
wow JaeGee. That's amazing.. Could you post old and new side by side (or in the same post if possible)

I'll do that with my new pictures that I will get up around early september for the end of that contest. I am trying to find some really old pictures of where I was 310+ or so. They are from a lan I went to. But I'm not sure if I can dig those up. Would be nice though.

JaeGee
08-15-2006, 11:36 AM
Well since I did bicepts yesterday i did a small weird variation and I did tris, forearms, and traps. :o

I tried to get up at 6:30am lol, that didn't work out so well. But I did find a way to shave 10-15 min off my time and that is to prepare my days meals before I go to the gym instead of afterwards. So that is what I did.

Workout:
One arm dumbbell behind head: 60s x R12L12, 65s x R10L10
Straight Bar Cable pushdown: 195 x 12, 195 x 11
Cable one arm kickbacks: 85 x R14L13.5, 95 x R8L6

Shrugs dumbbell: 120s x 14, 120s x 12 (with straps obviously)
Upright Rows: 105 x 10, 115 x 8 (assuming bar was 15lbs)

Barbell forearm: 145 x 16, 145 x 8 (should have rested a bit longer, felt rushed)
Dumbbell forearm: 45s x 25

Run: ellyptical 32minutes, avg around 180-185 rpms Did the weight loss circuit interval thing. Said I burned 420 calories but who knows. I felt great today. Almost felt like throwing up afterwards :)

This dude was near the dumbbells so I asked which he was using since I was just doing a warmup on shrugs, he said 85s but he only had 1 more set and said I could work in if I wanted to. For some dumbass reason I said I can grab another weight just doing a small warmup. That was a big mistake he went on and on, laughing, and talking about how he would never warm up with 85s and I think thought I was trying to impress him or something saying it was a warmup. Oh well, heh. I'm off to work.

No updated stats yesterday because I have to wait for my gf to get back to do the bf% and other measurements on wednesday night.

JaeGee
08-16-2006, 11:29 AM
Whelp, ****en sorta tweaked my shoulder nerve today during squats.

Workout: legs

Squat: 285 x 10, 295 x 10, 225 x 8
Stiff Leg Deadlift: 255 x 7, 270 x 7
Leg Ext: 180 x 10, 200 x 7
Leg Curl: 135 x 6.5
Calves: 270 x 10, 270 x 13

On my first real squat lift when I re-racked I noticed my left arm to be completely numb. I couldn't even pick up a 10lb weight for the first couple minutes. After awhile it felt like my strength was back but the numbness was still there. So I pressed on. I did 225 very very low and stopped when I nearly fell over :)

I did all of my deadlifts with straps because of my left arm being numb. It still went okay but I was worried. Finally I went and asked a trainer what was up. I have had numbness before but that was after doing calves on a squat rack with 400+ lbs on my shoulders, and about 2 or 3 minutes the numbness went away that time. But this time was different it's not going away, I still have strength in my hands but not as much, probably I would say 75-80%.

Trainer talked to me for a bit and said if I doesn't go away in about 2 days go get checked out. Then he went on about warming up properly (which I feel I did). So hopefully this nonsense goes away fairly soon. It definately feels like a pinched nerve almost like when you sleep on your side the whole night and wake up with your arm numb. The rest of the workout was descent but I was constantly taking longer between sets trying to "shake out" my left arm.

On top of that, I weighed in at 234. I was shocked and then went to the other scale and sure enough 234.1.... So now I am even more worried. 3 lbs in a week and a half is doable but I am very worried and will be extremely pissed off if it appears as though I lost some more muscle in the past 1 1/2 weeks. I definately do not want that. I hope when I go pick up the lady tonight she will be up to doing my measurements and all of that stuff.

Anyways, I'm off to work. Lates.

JaeGee
08-16-2006, 08:56 PM
My boss actually did sports medicine and some massage back in the day. I told him about the numbness (not knowing his background) and he went to town on my shoulder for about a minute. The numbness died down but he was fairly certain it was just a pinched nerve and to give it a day or two. My gf is also a certified massage therapist, eventhough she doesn't massage at all and just wanted the certification I'll see if she can do a bit of massaging for me tonight. If anything else it feels good :)

Tomorrow I'll just be doing abs and cardio. And I hope you are right, about the weightloss :) seeing more of my muscle wasting away might bring me to tears.

JaeGee
08-17-2006, 11:29 AM
Woke up knowing I would just do some cardio this morning. So that is what I did. About 35 minutes on the elliptical. Then I ran out of time before I could do some more running on the treadmill. Went okay, didn't feel too difficult. Avg about 175rpms. But I couldn't get my heart rate over 155 :(

When we got back last night we pretty much just passed out. I'll get the new measurements today. and bf %.

Oh and for ****s and giggles I tested my resting heart rate and it was just under 60. That's pretty damn good isn't it?

JaeGee
08-17-2006, 08:58 PM
Just yesterday :-/

JaeGee
08-17-2006, 11:12 PM
Hrm...well I am going to cry myself to sleep tonight.

I am not too sure what is going on. Perhaps my gf did the measurements wrong but it says my body fat% is 18.35%

Based on 234lbs. That means I lost 2.8lbs of muscle in a week and a half....! And lost 1.7 lbs of fat...

Does this seem right? Wtf is going on?
If it means anything I think I had quite a large amount of fat intake today compared to other days. But I doubt that would change the results. Should I retest tomorrow?

Wtf...

Here are the body measurements:

chest: 43.75
bicept: 16.375
stomach: 40.625
thigh: 23.125
calf: 17.375
forearm: 13

I'm pretty pissed. Unless fat intake can change those results I dunno whats up.

Short One
08-17-2006, 11:38 PM
Just out of curiosity, did you try again with your old calipers too, just to see how those results came out?

JaeGee
08-17-2006, 11:40 PM
nope, didn't track where the measurements were taking very well with the other calipers. So it would almost be a source of random numbers :)

JaeGee
08-19-2006, 03:31 PM
I have coped with the crappy bf% results. Hell if the measurements were off by even 2mm of 4 testing sites my bf would have showed me losing all 3lbs of fat. And since my gf is definately no expert I think some error might be determined in the testing from either last week or this week.

I had morning work this morning. So got up at 4am and just got off. Going to the city to go shopping with the lady. I need some new clothes. Annnndddd a new belt :) Amazingly enough there are no more holes to go into now. I think I am around a 36 size waist now too which is amazing for me.

Tonight my buddy is going to have a bbq and a little pool basketball match with some friends at law school that he just started attending. So that should be fun. I told him to make sure there are some turkey burgers there for me.

That's about it on my side. My arm is still a bit numb, especially in the mornings. But I think tomorrow or at the very latest monday I will start lifting again. It really sucks not lifting, but atleast I have been able to get a couple days of cardio in.

Lates.

JaeGee
08-21-2006, 11:24 AM
well I was determined to lift weights this morning...and I was stupid for wanting to lift shoulders to really test the waters. The side lat raises felt like my left arm was about to toss the weight and hit the guy right next to me. After lifting when I drink the protein shake with my left hand. Or lift anything with my left arm I am not sure if I am going to drop it or not but it seems like my grip is still there oddly enough.

Here is my non-impressive lifts:
Military Press (front) smith machine: 215 x 6, 225 x 3, 225 x 3 (dropped weight down to nose on all 3 lifts, didn't go farther than that.
Dumbbell Press: Holy crap these felt bad on my left arm: 75 x 5, 75 x 6
Lat raises machine: 150 x 6, lat raise dumbbell: 40 x 5
Shrugs: 120 x 15, 120 x 13. These 2 old ass suave guido looking homos were crowding me, it was so damn annoying, they actually moved their flat bench closer to where I was working out for no damn reason.
Upright Row: 115 x 6, 115 x 6 (provided the curl bar is 15lbs)

Whelp, I endulged myself with some garlic fries at the football game last night. Not too many, maybe 15 fries, geez were they good. But I brought food with me for my meals.

Going to the minor league baseball game tonight with my dad. I'll check back after that.

JaeGee
08-21-2006, 11:17 PM
I dunno, I thought it was. After my boss took that kink out I thought it was nothing to worry about. But everyday I have the same numbness in my arm. And it doesn't seem to go away. I can lift the weight fine but when I swing it around or offer some coordination it always feels like might grip might let go.

And when I did the dumbbell presses it didn't feel like my left arm was nearly as strong as my right. Felt like it maybe had 25-30% less force behind it.

I think I may need to go see a massage therapist for about 30 minutes and have them work on that kink. And if it's still there I'll go in and see the doctor. Just seems silly that the damn thing won't go back to normal.

I'll be doing back tomorrow.

cfh1973
08-22-2006, 09:41 AM
Man, it may be none of my business but I wouldn't **** around with it. Go see a doctor and get it fixed. If you continue to work out with it that way, you could be causing some permanent damage that could put you out of the game all together.


Just looking out for you man.

My $.02...

JaeGee
08-22-2006, 11:28 AM
Thx cfh. The reason I am not thinking it is as big of a deal as it could be is because when my boss was checking it out and rubbing on my shoulder blade I could actually feel the huge ass knot he was trying to work out. So I figured that was the cause of my problems.

Today I did back:

GOOOOOOD MORNINGS! I forgot about these, I love them now!: 155 x 9, 165 x 7
V-bar pulldowns: 240 x 7.5, 250 x 4.5
Straight bar rows: 230 x 7, 240 x 6
Hyper Extensions (weighted): 55 x 13, 55 x 13

The same feeling in my arm was there but I didn't feel it was giving me much hinderence during my workout. I was able to do things as normal and the workout felt great. I was going to add in a 3rd set but I really wanted to do some cardio so I was able to do the elliptical for 21minutes :-/ Atleast its something.

I am going to ask my boss for a recommendation on a good massage therapist and schedule an appointment. If that doesn't help I'll go see the doctor and get more testing, but I think a good rub down in that area would solve my problems.

If my weigh in and measurements tomorrow don't go well,...first I don't think I did very well this week. With those garlic fries, and me running out of food at times I think my diet could have been better. It wasn't terrible or bad. But on a grading scale it would probably be around a B to B- where I usually think I am eating around a B+ to A-. That would be the first change. But also...I have been dieting since january. With a little 2 week crapfest in early june. But maybe I should go back to maintenance calories for a week and do a bunch of cardio so my body gets shocked a bit.

That is only if my results tomorrow aren't very good.

I'm off to work, catch you all later.

cfh1973
08-22-2006, 11:37 AM
Do you have any scheduled cheat meals throughout the week? I did on Sundays but I am now moving it to Saturdays. I may just do away with them all together. I am kind of weening my way off them.

cfh1973
08-22-2006, 11:38 AM
One other thing...I don't know if you had a chance to look at my updated pics but if you will could you please try and estimate my BF. I don't have any callipers yet. Thnx.

JaeGee
08-22-2006, 10:26 PM
Got an appointment with a massage therapist for an hour tomorrow. My first real massage :o

If the numbness is still there after that I will definately go see the doctor asap. No working out tomorrow morning because of the massage appointment. That night I will probably go for a jog around town.

Went and bought some new work pants. SIZE 36!!!!!! I bought them not knowing if I would be able to fit into them. Sure enough they fit me! Happy days!

cfh1973
08-23-2006, 05:11 AM
Got an appointment with a massage therapist for an hour tomorrow. My first real massage :o

If the numbness is still there after that I will definately go see the doctor asap. No working out tomorrow morning because of the massage appointment. That night I will probably go for a jog around town.

Went and bought some new work pants. SIZE 36!!!!!! I bought them not knowing if I would be able to fit into them. Sure enough they fit me! Happy days!


I'm glad to see that you are going to get that shoulder looked at. Like I said before, you don't want to be put out of the game for a long period of time.

Congrats on the new pants size. That's kick ass isn't it? I know how you feel, it feels good to be getting fit and know you are looking better. I am almost back into my size 34. When I hit that mile stone I will be one happy camper. Keep up the good work man. I am glad to see that we are both making progress.

JaeGee
08-23-2006, 11:24 AM
Damn a 34?! That's awesome. I hope I can fit into a pair of those some day :)

If you all have never had a massage for an hour at a spa type place I highly recommend one. It is quite amazing.

My arm feels quite alot better. But I wouldn't place it at 100%. Somewhere around 85-90% would be about right. I am going to give it a couple of days and see if it gets back to normal soon. Tonight after work I may go workout or I may just do some cardio. If I do workout it will be arms. I know I can't go tomorrow morning because I am playing golf with my dad.

If in a week my arm doesn't feel completely better I'll be seeing the good old doctor. But the massage therapist said she didn't feel anything out of the ordinary. However, she thought I had some type of osis in my back where your spine is crooked based on my back muscles being off. My right is considerably larger than my left muscles. She checked my spine and found out that I didn't have any back problems. But it is odd that my right side is more developed than my left. Should I just add in my reps on my left side for dumbbell rows and things where I can isolate the left side instead of the right?

I was kind of hoping that after the massage my arm would be completely back to normal. When I was showering I didn't feel the tingly sensation in my left arm like the past couple of days. So that is always a good thing. My left shoulder however was a bit sore after the session. And she showed no mercy in putting quite a bit of pain into my tight muscles lol.

Off to work, lates.

cfh1973
08-23-2006, 11:41 AM
I really hope it cures ya man. Its got to suck having that nagging shoulder every day.

I've always heard to just keep things the same even if one side is out developing the other. It will finally catch up as long as one side is not overly stronger than the other. But I would have to look that up to be for certain. I think I will, you have sparked my curiosity. I will see if I can find something and get back to you.

JaeGee
08-24-2006, 10:57 AM
Hello all, I just got done with a back 9 round of golf. Shot a 46. :( My drives were amazing though. Putting was a different story. Last night I went to the gym after work and did arms. And I discovered the problem to my left arm! FINALLY! Here is the workout first though:

Overhead dumbbells (one arm): 55 x 10,10 60 x 12,9 (R,L)
Straight Bar Pushdown (cables): 195 x 12, 195 x 9.5
Overhead Rope (cables): 175 x 8,12 150 x 6, 22
Alternating Dumbbell Curls: 55 x 6,5 55 x 6,4(20sec later 1 more) 55 x 5,4 (R,L)
Straight Bar Curl: 110 x 6, 120 x 4.25
Barbell Forearm: 145 x 14, 150 x 7
Dumbbell forearm: 45 x 7

As you can see from my overhead rope and my dumbbell forearm. Even a bit of the overhead db curls the numbers are extremely less than usually. dumbbell forearm I am usually able to do 22 reps or so but my left arm just gave out. It has something to do with my forearm, the upper part of it. When you extend your arm and your palms are facing down that top forearm. It just gives out on me. I can't put much weight on it at all.

My mom works in the sports department at the university here. I am going to have her ask one of the trainers about it and get some feedback. Even while I type right now it starts to get a bit sore. But atleast I know what the problem is. That is a bit of a relief.

Anyways, it didn't seem to effect me except on isolated lifts. Like the overhead rope where I pull the rope handles away from eachother at the bottom of the rep I saw significant strength loss and wasn't able to do nearly the amount of reps as last week or the weeks prior.

If anyone has any advice on it let me know. I'll ask the trainer and then talk to a doctor.

Off to work, lates.

JaeGee
08-25-2006, 10:36 PM
Hi all I have some good news and some not so good news.

The good news is I did my measurements and my bf% read at 16.3%. And I got to thinking about what might have been different. And I think that me not having enough water on the day of my calculations was probably a large factor in my bf% looking like crap. Like I was really off on what I usually have for water that day.

Todays workout was as follows:
squat: 225 x 10, 245 x 8 both A2G or atleast as physically far as I could go down, which was actually quite far.
Stiff leg dl: 255 x 7, 275 x 5
Leg Ext: 190 x 10.5, 210 x 7
Calf: 495 x 16, 495 x 13

I took it a bit easy on the squats which is why I went A2G.

Oh and because of my awesome measurements I had a cheat day last night for dinner. I had a gourmet calzone with white pesto sauce, grilled chicken, sundried tomatoes, and some other stuff all wrapped in a great bread. And a pint of newcastle :)

But stupid me forgot to weigh in so this morning I was at 235. After the cheat meal I don't think that is too bad.

Now the bad news: I saw the head trainer at the university and she thought it wasn't carpal tunnel and it was probably some type of nerve damage in my shoulder. She recommended I go see a neurologist(sp?). I think my next step is to see my physician and see where he directs me next though. She said I definately shouldn't be lifting weights though, and pointed out how that was a bit stupid of me :(

But that wouldn't stop me towards my goal. Just gives me alot more time for cardio for the next couple of days! :)

I went to my parents going away party tonight, they are moving to New Mexico. Saw a ton of people I haven't seen for ages. And nearly the first thing everyone said was "geez, you are looking fantastic!" My uncles and cousins that I see for holidays were there too and started asking what the hell kind of diet I was doing so they could start it up. It was definately a great feeling. I think I had atleast 20 compliments.

We are going bowling now. I'll have more time to talk and give the rest of my measurements later tonight or tomorrow morning.

Short One
08-26-2006, 02:49 AM
Awesome work on switching to atg squats. You're really better off in the long run.

And congrats on your 16.3% measurement plus the compliments you're getting from the cousins. I'm looking forward to Christmas this time this year for the same reason. Though I won't look THAT much different unless I'm wearing something skintight and light (after all, it's summer @ Christmas here).

Really hope you've inspired others to change too. I look forward to that the MOST.

JaeGee
08-29-2006, 11:18 AM
Hey all, sorry I haven't updated for the past couple of days I have been really really busy this weekend. And my diet has been really really bad.

Lets start it off with Friday night: the going away party went fine, I didn't eat during it I had a meal before and then another meal after. Then we went bowling and instead of going home I headed to my uncles house about 30 minutes away for some ping pong and board games with all of my cousins. It was really fun I had a great time and so did my girlfriend. I also forgot how good I was at ping pong :) But as the hours went by and I hadn't eaten it came on 2:30am. I hadn't eaten for about 4 1/2 - 5 hours and so I had 2 buffalo wings and some chips and salsa. Atleast the salsa was home made and fresh.

Saturday: saturday all in all wasn't very bad at all. I helped my gf move, I cleaned out my garage which involved a fair amount of exercise. And I helped my parents out for a bit. I didn't cheat on my diet much on this day. Except for dinner. I had sushi...which isn't too bad for you, infact without the sauces it's damn good for you. But I also had a slice of coconut creme pie. GEEZ!

sunday: This day was the worst and what I am feeling very guilty about. I ate descent throughout the day except for dinner....AGAIN! I lost a bet to my gf during the bowling on friday night and I had to pay up today. I took her to a fondue place called "the melting pot" It was a 4 course meal consisting of a cheese fondue with many things to dip it in. Then a salad. Then the meat that you dip into the fondue pot. And finally the dessert. A chocolate and peanut butter swirled fondue that you dip fruits, marshmallows, cheesecake, etc.. in.

The first 3 courses was just the gluttony, I ate alot, but the dessert was just downright horribly for me. I doubt I will ever feel better about that meal. And the damn place is expensive! :(

Yesterday, I spent 5-6 hours helping my parents move out of their place. I was EXHAUSTED, they had soooo much stuff it was crazy. The only bad part about my diet was my eating times, The first 3 meals were good and the rest I just got food in when I could. Oh and crap, that's not the only bad part what am I thinking! We went to red lobster last night too. For my parents last meal here in this city. I had a cajun type salmon, with vegetables, and rice pilaf. The bad part was whatever sauce they put on the salmon, and all the damn butter I bet they put on the food!

This was definately a weekend from hell as far as my diet goes, today I am getting back on track. I went to the doctor this morning and she is fairly certain I just have an inflammation in my arm, that is why my arm goes numb because the inflammation is part of the muscle tissue and the nerves. I am going back in on friday, but I have to wear an old man brace as much as possible, I can't lift (she says for atleast 3 weeks). I can run, moderate swimming, workout legs, abs. Go hiking. I can do a ton of stuff just not working out my arms. So I guess this is Gods way of saying if you aren't going to do more cardio on your own I am going to force you :)

In either case, my weekend sucked, my parents are moving to their new place, I didn't get to enjoy my 3 days off because I was moving so much, and my diet suffered. I am off to work now, I'll report back later.

cfh1973
08-29-2006, 01:58 PM
Damn man, that does sound like the weekend from hell. Don't worry, you will get back on track. My diet didn't go quite as bad as yours this weekend but I did get a bit out of hand. My calories were still pretty low for both days, between 2500-2800, but it was "what" I ate. No biggy though, I just think I will skip cheat day all together for this weekend. I might do away with it period. Haven't got that far with it yet.

JaeGee
09-01-2006, 11:24 AM
I am so so so so sorry for not updating over the past couple of days. Every morning I have had some appointment, where it be car insurance, title transfers, or doctors appointments. And every night I was either away from my comp or doing something else.

Lets break this down: Tuesday I went and saw the doctor and now have to wear a soft cast splint type thing as much as possible during the day and definately every night. She gave me medicine to help the inflammation.

Tuesday night I really wanted to go run but it was already 11:30pm! So I went anyways. I just ran as hard and as fast as I could. Then after about 5 minutes my lower back was in huge amount of pain. Almost the same pain like hyperextensions for the lower back. Then I realized, "hey idiot you just helped your parents move for 5 hours yesterday, and I doubt you used perfect form on every box!" So I began doing a walk/sprint type approach for the remainder of the run (my back feels fine now, btw).

I didn't know how far I ran but I did it insanely fast, it was almost a full on sprint until I started the interval routine. Yesterday I went and tested the distance and it was 2 miles! So that was good to know I could keep a constant sprint type run for atleast a mile, I may do the run again and see how it goes without my back hurting.

On wednesday, my doctor said to get into a jacuzzi and submerge my arm for atleast 20 minutes. So I went out to my pool and did just that. As I was sitting there by myself I really wanted to do some laps in the pool, so I did...32 laps. It isn't olympic size but it is still a very large pool, I just did 4 laps of freestyle then 4 laps of breast stroke and kept changing it off and on. And was able to do 32 laps. 1 way is 1 lap in my book...if it isn't in yours then I did 16 laps :(

And yesterday I didn't do cardio, after work I went to my gf's place then we went back to mine and watched UFC until we fell asleep :) I tried to get her to go run with me but it wasn't happening.

This morning: I went to the gym to weigh in...232 lbs. And I ran for 30 minutes on the elliptical (I love those damn machines). Then I went back to the doctors office for a check up. The numbness and discomfort is my arm is completely gone. However my upper forearm is still very tender. It feels like...when you do a rep burnout on bench press and you get to some crazy ass number of reps with only 135 lbs of weight on the bench. Then you just can't do another rep, you know the weight isn't alot but your arms are just exhausted and there is a soft strain type pain that doesn't allow you to do another rep. That is how my forearm feels. But the good news is that my arm is getting better and the doctor said the forearm is the last thing to heal. She gave me stronger medication and told me to do another check up in 4 weeks.

She says I can do lots of activities but no weights where I move my forearm muscle. I asked her about ab activities where I would hold weight on my chest. She says that is fine. And I can do legs...just nothing that has to do with my forearm. So that is sort of good news but now I am worried about muscle loss.

Only being able to do legs and abs, and cardio...How can I prevent muscle loss?

In any case my diet is back together, I haven't cheated at all. Eating great, eating pretty much on time and I'm getting my cardio in there too. So hopefully I keep it up. It is really really really hard for me to not lift weights though. After having such a good routine for 5 days a week and feeling great in the gym and for the rest of the day I don't want to worry about 4 weeks from now if I lose the desire to lift because of my time off.

I hope to get my bf% and other measurements tonight when I get off of work.

cfh1973
09-01-2006, 01:03 PM
Hey Jae, thanks for stopping by the journal.

I am glad to hear that your arm is getting better. My back is actually getting better. I think it is just a pinched nerve. It didn't hurt at all last night when I was done working out. The only time it started hurting was after me and my wife were goofing around and wrestling. Now that it doesn't hurt as bad as it was I can feel that it is in my left shoulder blade.

Don't worry about being away from the weights for a little longer. Whatever you lose will come back real quick because of a little thing called muscle memory. Plus if you are still hitting your legs and abs and your diet is still good I don't think you will lose much at all. Just think how hard you are going to hit it when you are fully recovered. You're gonna go after it like a mad beast.

Yeah, I think I am going to stick to the walk/run because I hit my target heart rate and maintain it a lot better that way. The full on running just doesn't do it for me.

Well, don't be a stranger bro and the race is on... ;)

JaeGee
09-04-2006, 07:23 PM
Well talking about lifting legs hard... Yesterday me and the lady went for a hike. This trail was intense! I am not sure the elevation but it is straight up pretty much with landslide trails to hike through. I really wanted to quit a couple of times because it was just a constant steep incline instead of a nice trail through the woods. We got there pretty late around 6pm because the damn google maps got us lost for 1 1/2 hours :(

But get this, we finished the 8 mile hike in 2hours and 10 minutes. We were HAULING! We still didn't make it back to my car before it got dark, part of the way down the steep mountain it turned nearly pitch black (good thing we bought a flashlight on the way up). But wow what a workout, both of our legs are sore as hell today. And wow you should have seen the view at the top of the mountain. You could see 6 mountain ranges deep and a beautiful lake down below. It was the only hike my gf forgot her camera on and it was definately the best viewing hike we have been on. Went across 4 mountain sides along the top of the trail, all having different views. And since we got to the top in about an hour we enjoyed a gorgeous sunset too.

As far as the diet that is still good, we brought deli sandwiches and some nut bars (less sugar) on the trail, with TONS of water. We could hardly get everything in my new car though cuz it is so tiny. Here is the picture of the car I got.

The car enjoyed the napa valley very much, being able to go around the turns and such, it really felt like I was in some car race :) But the trunk is small. I was even telling short one, the car holds me accountable because if I gain any of my weight back I won't be able to fit in the car anymore! LOL.

I took new pictures today of myself for the end of the contest. I will get them uploaded as soon as possible, whenever my gf gets back home she can upload them to her computer and I can post them. Since June I dropped about 16 lbs. Not too shabby.

I haven't cheated in awhile, we went out to dinner again and I had a really terrific meal, it was chicken breast with a portobello mushroom over the top with a light sauce (not creamy) and on the side was a type of pasta with a whole lot of spinach which was also great.

The cardio has been going well, went friday, went yesterday, yesterday pretty much killed me lol with that hike. I am about to have some salmon and brown rice with the gf and maybe go put some more miles on the car. I am already up to 400 miles and I just got the car saturday night!

Take care.

JaeGee
09-05-2006, 10:27 AM
Morning cardio was good, did 28 minutes on the elliptical then did some abs. The stupid decline bench standalone was broken, the pin that is put into the notches wouldn't go back into the notch so I had to use one of the crappy board situp contraptions while holding onto a 55lb dumbbell. After 2 sets that wasn't working out for me so I got on a crunch machine and did 3 exercises in intervals of 20 then took off.

I weighed in at 229 which is a bit worrying me. Except I did the cardio fasted and dropped a deuce this morning when usually I would eat breakfast before the gym since I am usually lifting weights. So that could have made a difference. After work I am going to head to the gf's place and upload those pictures and then later that night I have rugby practice (i might just watch because of my arm) and hopefully late that night I can get the gf to do measurements on me.

I'm off to work, a bit early today. Lates.

cfh1973
09-05-2006, 10:45 AM
Morning cardio was good, did 28 minutes on the elliptical then did some abs. The stupid decline bench standalone was broken, the pin that is put into the notches wouldn't go back into the notch so I had to use one of the crappy board situp contraptions while holding onto a 55lb dumbbell. After 2 sets that wasn't working out for me so I got on a crunch machine and did 3 exercises in intervals of 20 then took off.

I weighed in at 229 which is a bit worrying me. Except I did the cardio fasted and dropped a deuce this morning when usually I would eat breakfast before the gym since I am usually lifting weights. So that could have made a difference. After work I am going to head to the gf's place and upload those pictures and then later that night I have rugby practice (i might just watch because of my arm) and hopefully late that night I can get the gf to do measurements on me.

I'm off to work, a bit early today. Lates.


Do you usually weigh yourself after you have eaten? I may have understood that wrong but if 229 is what you weighed on an empty stomach after doing your "business", then that is your true weight.

JaeGee
09-05-2006, 10:56 AM
Yah it would be my "true" weight. But not consistent with how I usually weigh myself. I usually eat oatmeal before I workout so I can have a good lifting workout. When I run i don't eat anything before hand. So it isn't consistent with my other numbers in that sense. But in any case...YIPPIE under 230! I hope the bf% comes out good :)

cfh1973
09-05-2006, 11:54 AM
But in any case...YIPPIE under 230! I hope the bf% comes out good :)

Yup, this is the important part. Good luck...

JaeGee
09-06-2006, 12:06 AM
Trying to contact the gf so she can send me the pictures via aim or email. And then I can resize and post them. Just got done at rugby practice...damn I miss rugby. Not hitting yet because I don't want to re-aggrevate my arm. But 2 a day cardio sessions are going to be great! They do HIIT method usually since thats pretty much how rugby goes, jog/sprint/jog/sprint. I was suprisingly among the top people at being in shape since it is one of the beginning practices.

JaeGee
09-06-2006, 01:45 AM
Here are the new pictures. I feel a bit on the scrawny side not having been able to work out for a couple weeks but meh. Tell me what you honestly think please.

here are the links to the former pictures back in last may 06:

http://forum.bodybuilding.com/photo/data/500/Jaegee_front_may0606.jpg
http://forum.bodybuilding.com/photo/data/500/Jaegee_side_may0606.jpg

New pictures are linked below.

NOTE: Sorry about the underwear lol "FIRE!"

cfh1973
09-06-2006, 04:55 AM
Nice work Jae, I see a lot of improvements. Man, you have a lot of muscle under that fat, when you get it all off you are going to be one big SOB. Keep going man, you are doing great.