Maine's Dysfunctional Back

Discussion in 'Training Logs' started by MaineSucks, Jun 21, 2005.

  1. MaineSucks

    MaineSucks OT Supporter

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    Update 11/17/08

    I got down to 234 at my lightest and decided to start putting on more muscle and getting my numbers up again. Plan is to stay as a 242 and get my raw strength back on par. I want to rep all of my fat-Maine PR's. Started Wendlers 5/3/1 routine on 11/3/08 with starting numbers of:

    455 Raw Squat
    385 Raw Bench
    600 Raw Deadlift
    225 Strict Press.

    These are all conservative numbers and I took 90% of them to get my 5/3/1 starting weights. Plan is to get back on the platform and have fun again. I'll post some one year final progress pics within a week or two.

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    -------------------------

    Just to keep my first post up to date for anyone checking on my log... currently I am attempting to get to 230lbs. I'm sitting between 248 and 253 right now (8/25/08). The one year of my transformation is in November and I want to look the best I have ever looked in my life by then.

    At my biggest I was approx. 310lbs, maybe more. I have taken some responsibility for my life and have lost around 60lbs over the last few months while keeping my strength somewhat up. I want to lose at least 20 more pounds before November.

    Since starting the transformation, I have done two things I never thought I would ever do: found the girl of my dreams and started to fit into designer clothing. Everything is great, but I'm never satisfied... as the Hatebreed album says, Satisfaction is the Death of Desire. I'm always hungry and am always looking for a new challenge. Getting the next 20lbs off is going to be a challenge.


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    290+, 40" Waist:
    [​IMG]

    250, Wearing 36" Jeans in the pic:
    [​IMG]


    --------------------------------------------------


    Meet Progress



    APF Orlando Push/Pull. 2/4/2006. 1000lb Push/Pull Total. Weight: 294

    • 440x1, 460x1, 495x0
    • 475x1, 505x1, 540x1
    • 1st Place Junior 308
    AAPF Florida State Meet. 6/10/2006. 655/487/579 (1719) @ Junior 275. Weight: 275.4
    • 611x1, 655x1, 705x0
    • 442x1, 487x1, 501x0
    • 544x1, 579x1, 600x0
    • 2nd Place Juniors
    APF Florida Iron Man. 8/5/2006. 1086 Push/Pull Total. Weight 292.

    • 485x1, 501x1, 545x0
    • 545x1, 584x1, 600x0
    APF Pine Tree Championships. 12/2/2006. 821/573/556 (1951) @ Junior 275. Weight: 275.3. Southside Elite.

    • 821x0, 821x1, 877x0
    • 501x1, 573x0, 573x1
    • 540x1, 556x1, 589x0
    • 1st Place Juniors
    IPA Westside ProAm. 8/4/2007. Weight: 304. BOMB.
    • 850x1, 875x1, 900x1
    • 575x0, 600x0, 600x0
    APF Orlando Open. 2/23/2008. 900/600/660 (2160) @ Junior 275. Weight: 274. APF Elite.

    • 825x1, 875x1, 900x1
    • 315x1, 575x1, 600x1
    • 565x1, 625x1, 660x1
    • 1st Place Junior 275
    APF Orlando Open 10/2010 - 880/645/705 (2230) @ 275
    - 825x1, 880x1, 925x0
    - 625x1, 645x1, 655x0
    - 635x1, 675x1, 705x1
    - 2230 @ 275

    ---------------------------------------------------------------------------------------------------------------------------------------------------------------








    I have only maxed on bench in the last year :hs:
    Max Bench: 405 as of 6.13.2005
    DL: ~ 365 - Never been a fan, but I'll soon become one.
    Squat: Last max was at the beginning of last summer @ 470.


    Alright. Had all intentions of following Tate's 9-week program starting today. Found out my gym is lacking a GHR bench and reverse-hyper bench. Didn't read the part in Tate's article about replacements for them, so I'll start those up next week.

    I'd love any comments and criticisms you can toss my way.


    6/20/2005, Monday - Supposed to be ME Squat, didnt work out too well.

    Warm Up - No rest
    Lat Pull Downs 1x10 -210
    Back Extensions 1x10
    Incline SitUps 1x25
    Push Ups 1x15

    Stretchs

    Good Mornings - First time ever doing them, trying to get my form down
    45x5
    135x3
    135x3
    165x3
    165x3
    *gonna work on my form next time, I was pretty pissed off not to see anything for GHR and R-H's so I just kinda jumped into these and felt too much isolation in my lowerback and not enough in my glutes/hammys*

    Squats - 2nd squat workout since January, easing my way back into this one
    225x7
    275x5
    315x5
    315x5
    225x7
    *my leg strength is GONE - used to max at almost 5 plates and I think I might struggle at 4, oh well... i'll get'r back soon*

    Deadlifts
    135x7
    225x5
    265x5
    315x3
    315x3
    225x5
    135x7

    Leg Extensions
    3x12 - machine weight

    Leg Curls
    3x12 - machine weight

    Calf Raises
    3x10 - machine
    Calf Presses
    3x10

    Pulldown Abs - tried it, did NOTHING for me. I've tried these before in the past and they've never worked. I'll try it again later this week.

    Crunches - 100, Legs Raised

    Leg Raises 2x15 - knee ups
    Leg Raises 2x15 Straight Leg

    I then proceeded to crawl out of the gym and almost fall out of my Jeep on the climb up. Nothin like a good leg workout.

    Definetely gonna find some good replacements and do a real MES/Dl workout next monday. This just kinda turned into one of my old leg days.
     
    Last edited: Jul 31, 2012
  2. MaineSucks

    MaineSucks OT Supporter

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    maybe i'll toss some food in here too

    tuesday 6/21/2005

    945
    2 Eggs, Over hard
    Engrish Muffin w/ Peanut Butter
    Bowl of Cheerios

    130
    2 meatballs
    2 scoops Prolab whey + water

    515
    cold cut Roast Beef wrap

    615ish lift
    ME Bench

    warmup

    Board Press - 2 2x6's
    135
    225x5
    275x3
    315x3
    345x3
    365x3
    385x2.5
    405x1
    415x1
    420x1
    425x1 - New 1RM - first time ever doing board presses

    Laying Barbell Tri Extensions
    105x10
    105x10
    105x10
    105x10
    105x10
    105x10

    Pushdowns
    Whole Rack x 10
    Whole Rack + 5lb Add On x10
    " " x10

    One Arm Press
    45x10x3

    fuckin psyched by 425.

    830
    2 scoops of whey
    1 5g scoop of glutamine

    915
    Steak tips, couple smalled grilled strips of chicken.
    baked tater.

    1215
    2 Scoops of whey + water
     
    Last edited: Jun 22, 2005
  3. MaineSucks

    MaineSucks OT Supporter

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    6/22/2005

    Feel amazingly sore today. Legs are very tight. Chest is a little sore, tri's feel sore in a good way.

    730
    2 eggs, ham, cheese on a bagel
    med-sized bowl of wheaties. *note to self: don't let wheaties sit for more than 5 minutes*
    One-A-Day Daily Multi

    1230
    leftover steak tip + cheese wrap. Handfull of Cheez-Its

    blah blah blah... whey at some point. sandwich at some point. pizza for dinner. Meant to do some cardio today but I was carless and it was nasty out today.

    more whey before bed.

    more legs tomorrw :)
     
    Last edited: Jun 23, 2005
  4. Phineas Q Stork

    Phineas Q Stork Active Member

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    Do you have any situp boards that have places to hook your legs into? I know it's not a GHR bench but I've used this situp board in the past at my gym and had damn good results
     
  5. MaineSucks

    MaineSucks OT Supporter

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    Yeah I thought about that and it's not gonna work. Prolly just gonna end up doing Pull-Thrus
     
  6. MaineSucks

    MaineSucks OT Supporter

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    nice. I was very sore last night (almost to the point that a leg workout today would have been out of the question) - had some extra protein, took some glutamine before bed, little Motrin and massaged the shit out of my calves with Bengay - feel awesome this morning.

    breakfast
    3 eggs
    bowl of Wheaties
    cinnamon bun my dad made :hsugh:

    noon
    left over grilled chicken wrap
    fresca :yum:

    248
    2 scoops of whey

    615
    warmup

    box squats
    45x10
    135x7
    225x5
    275x5
    315x3
    345x2x10

    Pull Throughs
    Machine Level 6 x 8
    Lev 6x8
    Lev 5x8

    Single Leg Squats
    35's x10x4

    Face Pulls
    105x10x3

    Barbell Shrugs
    225x15
    315x15
    375x15
    405x10

    815
    2 scoops of whey
    5g of glutamine

    9
    couple bbq ribs
    some fries
    huge filet of dolphin
    baked tater
    couple diet cokes
    1030
    6 Pints of Yuengling at teh barski :yum:
     
    Last edited: Jun 24, 2005
  7. MaineSucks

    MaineSucks OT Supporter

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    been a really busy last few days. havent updated at all, we're in the process of moving so i've been tired for like 4 straight days now

    6/25/05 - yestedays lift
    DEB

    Flat bench
    135x10
    225x10
    265x5
    315x3 - decided this was too much weight for 10 sets
    275x9x3

    Laying DB tri extensions
    30's x 15
    35's x 15
    30's x 15

    Side raises
    30's x 10
    35's x 10
    40's x 10

    reverse pec deck
    machine weight x10x3

    had to add some beach muscles
    standing barbell curls 5x10 75lbs

    wrist curls 3x10 machine weight

    drank a lot this weekend and have been non-stop moving furniture.
     
  8. MaineSucks

    MaineSucks OT Supporter

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    No way in hell i'm logging my diet this week. We're in the process of moving so we have no food at all.

    WEEK 2


    MES

    warmup

    Good Mornings
    45x10
    95x7
    135x5
    135x5
    135x5
    150x3
    150x3

    just kinda gave up after that. went from easy to hard very fast

    Leg Curls (no GHR)
    machine weightx10x3

    Hyperextension
    Body Weightx10x4

    Leg extensions
    machine weightx10x3

    Calf rasies superset w/ calf machine
    3 sets

    Ab routine
     
  9. MaineSucks

    MaineSucks OT Supporter

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    worst week ever. went to the gym monday. Been moving our house and office all week. I'm on about 3 straight days of moving with minimal sleep and I cant feel my back at all. Hope to get back after it Monday.
     
  10. MaineSucks

    MaineSucks OT Supporter

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    well... finally be able to get back after it today. I had kinda of a change of heart this weekend. I don't think I'm going to pursue the WSB anymore. I'm not playing college football anymore and I really think its time to get my ass in shape. I'm turning 21 this fall and a whole new world is going to be open to me. Bars at school (maine), bars/clubs at home (south florida), popular spring break spots legally. blah blah blah. basically all i'm saying is, its time to look good naked. I'm going through all of these amazing stickies and its time for a turn around. Hopefully going to get my diet and new routines squared away for Monday 7/11
     
  11. MaineSucks

    MaineSucks OT Supporter

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    7/6/05

    Bench
    135x10
    225x10
    265x8
    315x6
    365x2
    385x1
    405x1
    410x1 - not bad considering i havent worked chest in 2 weeks
    315x3
    225x7
    135x10

    BB Tri Exts
    115x10x3

    Rope Press Downs
    machine weight x 3

    MAchine Flys
    machine weight x 3

    ab routine

    im just gonna keep hitting my core lifts til this weekend. starting a new routine/diet monday. most likely the routine i found on t-nation (via one of christophers' posts) and the t-nation low carb diet (70g's on workout days, 30 on non).

    can't wait to start operation look good naked. more tomorrow
     
    Last edited: Jul 12, 2005
  12. MaineSucks

    MaineSucks OT Supporter

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    as a great man once said, "The Time to Hesitate Is Through"

    Following the T-Dawg II diet (TKD) and EDT Routine

    Just in case anyone is wondering, this diet is 100g of carbs on workout days, 50 off.


    Monday 7/11/05 - 100g Day
    Breakfast 9am
    3 egg omelete w/ 1/4 Cup of shredded cheddar
    380 cals, ~2g carbs, 15g protein

    ~1/2 cup of oatmeal w/ 1 cup of 1% milk
    260 cals, 40g carbs, 13g protein

    breakfast: 640 calories :eek3: 42g carbs, 28g protein

    945
    scoop of whey + water
    130 cals, 6g carbs, 22g protein

    daily total: 770 calories, 48g carbs, 50g protein

    Noon
    Serving of beef jerky
    100 cals 2g carbs 11g protein

    daily total: 870 calories, 50g carbs, 61g protein

    130ish
    4oz tuna steak (prepackaged, on the shelf-type)
    160 cal, 0g carbs, 36g protein :eek3: holy shit, tasted like open ass, but thats healthy
    mixed veggies
    60 cal, 12g carbs, 3g protein

    daily total
    1090 calories, 62g carbs, 93g of protein

    preworkout
    scoop of whey
    110cals 5g carbs 20g protein


    905 - post workout
    2 slices of 7-grain, low-carb bread
    120 cals, 16g carbs, 10g protein

    Tbsp of natty pb
    ~105cal 3g carbs, 4g protein


    scoop of whey in water w/ 5g of glutamine
    120 cals, 3g carbs, 25g protein

    total thus far
    1545 cals, 92g carbs, 152g protein


    Monday Lift
    Deadlift / Circut A

    Deadlift
    135x5
    225x4
    275x3
    315x2

    15 Minute Zone
    335lbs
    10 Singles in 13:15
    11 total

    PR Zone 1
    Hammies: Leg Curls
    Back: Seated Rows
    8 sets of 5
    *need more weight next time*

    PR Zone 2
    Tri's: Laying BB extensions 135 x 2 x 5 (way too much weight) - drop to 100, 3x5, 1x7, 1x12
    Gastrocs: Jumping in place 6x5 - failure

    PR Zone 3
    Abs: Ball Rolls 10 10 10 8 failure by 5:15
    Grip: Reverse Curls 10 15 20 20 failure by 7:32
     
    Last edited: Jul 12, 2005
  13. MaineSucks

    MaineSucks OT Supporter

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    Tuesday 7/12 - Off Day - 50g Carb Max

    1015am
    3 Egg Omelete w/ pinch of cheddar cheese
    380 cals, ~2g carbs, 15g protein

    Few strips of bacon
    300 cals, 0g carbs, 10g protein

    2 slices of 7-grain, low-carb bread
    120 cals, 16g carbs, 10g protein

    Tbsp of natty pb
    ~105cal 3g carbs, 4g protein

    Breakfast Total:

    905 cals [oops :rofl:], 21g Carbs, 39g Protein

    1ish
    Nice juicy skinless/boneless chicken breast
    110 cals, 0g carbs, 25g protein

    half a piece of steak
    ??? cals, 0 carbs, 15g protein

    daily total
    ~1100 cals, 21g carbs, 79g protein

    1 scoop of whey + water

    DT: 1220ish cals, 25g carbs, 99g protein

    1 metrx MRE that I found in my room

    DT: 1600ish cals, 45g carbs, 134g protein

    Slab o steak
    slice of fresh mozzarella

    DT 2000 cals, 47g carbs, 160g protein

    scoop of whey + 5g glutamine + water

    DT 2120 cals, 50g protein, 180g protein
     
    Last edited: Jul 13, 2005
  14. Phineas Q Stork

    Phineas Q Stork Active Member

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    How do you feel with the minimal amount of carbs? I've thought of going for a similar diet but have some reservations
     
  15. MaineSucks

    MaineSucks OT Supporter

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    honestly... i don't feel any different - just healthier. this isnt an atkins-type diet where you are practically struggling with 15-30g of carbs a day. with this diet you are eating enough everyday that you never really fell hungry.

    http://www.t-nation.com/readTopic.do?id=473067

    That is from one of Chris' stickies. like he said, ignore the product placement and its a solid diet.

    good luck
     
  16. MaineSucks

    MaineSucks OT Supporter

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    7/13

    breffist - 1030
    3 eggs w/ 1/4 cup of cheese - scrambled
    380 cals, ~2g carbs, 15g protein

    1/4 cup of oatmeal w/ 1/2 cup of 1% milk (im gonna try to keep it lower than 100g of carbs. that seems like a whole lot)
    130 cals, 30g carbs, 7.5g protein

    Daily Total 510 cals, 32g carbs, 22.5g protein

    1130
    flax oil

    115 lunch
    Chicken Breast
    110 cals, 0g carbs, 25g protein

    half pack of prepackaged salmon
    ~120 cals, 0g carbs, 20g protein

    DT: 740 cals, 32g carbs, 67.5g protein

    felt like having some more protein
    120 cals, 3g carbs, 25g protein

    preworkout
    scoop of whey + water
    120 cals, 3g carbs, 25g protein

    post workout
    2 slices of 7-grain, low-carb bread
    120 cals, 16g carbs, 10g protein

    Tbsp of natty pb
    ~105cal 3g carbs, 4g protein

    scoop of whey, 5g of glutamine + water
    120 cals, 3g carbs, 25g protein

    DT 1325 cals, 60g carbs, 156.5g protein

    shitload of steak tips, a sausage, some grilled chicken wings, and mixed veggies

    DT ~1900cals, 75g carbs, 190g protein

    whey before bed

    DT 2020 cals, 78g carbs, 210g protein




    Todays Lift Core Bench / Circut B
    Core Bench
    Warmup: 135x10, 225x5, 275x3, 315x2
    15 Minute Core PR Zone: 340lbs - 11 Reps Total. 10 in 13:50

    PR Circut 1
    Quads:
    Decline Step Ups
    L 5x5, 1x6, 3x5, 1x8
    R 5x5, 1x6, 3x5, 1x8

    PR Circut 2
    Upper Pec/Front Delt and Bi's
    Incline DB---: 90's| 5x5, 1x10
    BB Preachers: 75lbs| 7x5

    PR Circut 3
    Calves and Obliques
    Seated Angle Calf Raises: 200m.lbs| 6x10, 2x15
    Russian Twists: 6x10, 2x15
     
    Last edited: Jul 14, 2005
  17. MaineSucks

    MaineSucks OT Supporter

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    7/14

    noon
    protein pancake - basically Atkins low carb mix w/ some whey
    should be around
    230 cals, 20g carbs, 35g protein

    2 eggs
    140 cals, 2g carbs, 12g protein

    DT 370 cals, 22g carbs, 47g protein

    230
    Chicken Breast
    110 cals, 0g carbs, 25g protein

    piece of steak
    ??? cals, 0g carbs, 20g protein

    DT
    ~500 cals, 22g carbs, 92g protein

    Egg Omelete w/ cheese
    380 cals, ~2g carbs, 15g protein

    Few strips of bacon
    300 cals, 0g carbs, 10g protein

    2 slices of 7-grain, low-carb bread w/ butter :ugh:
    200cals, 16g carbs, 10g protein

    1380 cals, 40g carbs, 137g protein
     
    Last edited: Jul 15, 2005
  18. MaineSucks

    MaineSucks OT Supporter

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    7/15

    4 egg omelete w/ ham and a little cheese
    480 cals, ~2g carbs, 15g protein

    4slices of 7-grain, low-carb bread
    240cals, 36g carbs, 20g protein

    2 Tbsp of natty pb
    210cals 7g carbs, 8g protein

    I was fuckin hungry this morning

    DT 930cals, 45g carbs, 43g protein


    grabbed some steak tips around 4

    had a wendys classic triple at midnight


    now that was the definition of healthy eating :rofl:
     
    Last edited: Jul 16, 2005
  19. MaineSucks

    MaineSucks OT Supporter

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    7/16

    didnt have time to do the full day III workout yesterday or today... so a did a quick workout this morning, hit the beach muscles.



    night of debauchery in Orlando
     
    Last edited: Jul 18, 2005
  20. MaineSucks

    MaineSucks OT Supporter

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    well i wouldnt say I exactly stayed with diet this weekend. i carbed up on saturday and got shitfaced... but continued to eat like shit yesterday day too. Oh well, i was on vacation, just gonna hit the cardio hard this week.

    7/18 - Week II

    3 Egg Omelete w/ pinch of cheddar cheese
    380 cals, ~2g carbs, 15g protein

    7 grain lo-carb toast w/ natty pb
    225 cals 19g carbs, 20g protein

    DT 605 cals, 21g carbs, 35g protein

    Half a chicken
    350 cals, 0g carbs, 28g pro

    DT 955 cals, 21c, 63p

    post workout
    1/4 cup of oatmeal, 1/4 cup of milk... splenda
    130 cals, 24g carbs, 7.5g protein

    DT 1085cs, 45c, 70.5p





    Routine
    Deadlifts, Circut B

    Deadlifts, warm up to 315
    15 Minute zone - 10 reps @ 340 in 12:45 (beat last week), 11 total

    Reps are gonna be a bit different, I'm going for more off the bat... i took it easy last week because this workout is intense. I'll be basing everything in the coming weeks off these numbers

    PR Zone 1
    Decline Step Ups. 6 sets of 12

    PR Zone 2
    DB Incline 90's
    E-ZB Preachers 75lbs
    6 sets of 8

    PR Zone 3
    Incline Seated Calf Raises
    Russian Twists
    5 Sets of 15
    Exchange twists for situps
    3 Sets of 15

    14 minutes on the treadmill. 2 laps at 7.0mph, the rest incline walk @ 3.3mph
     
    Last edited: Jul 19, 2005
  21. MaineSucks

    MaineSucks OT Supporter

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    7/19

    3 Egg Omelete w/ pinch of cheddar cheese
    380 cals, ~2g carbs, 15g protein

    steak for lunch w/ one slice of that bread and natty pb

    1\2lb of steak and a bigass meatball before class @ 630

    piece of chicken around 10

    45 minutes of bball with my dad - enough to sweat thru a wifebeater
     
    Last edited: Jul 20, 2005
  22. MaineSucks

    MaineSucks OT Supporter

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    7/20

    meatballs w/ some cheese on a low-carb wrap

    piece of steak

    taco-seasoned chicken on a low carb wrap
     
    Last edited: Jul 21, 2005
  23. MaineSucks

    MaineSucks OT Supporter

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    I'd really like a two week period where I can do shit without any interruptions.

    Now I'm selling my car on eBay and the reserve is met so I had to work on it all day yesterday (new gaskets) - missed my favorite day at the gym and can't go til tomorrow because of class tonite. Diet has turned to shit (not enough protein) AHHHHHHH :rant:


    7/21
    4 Egg Omelete w/ some cheese

    roasted chicken on a low carb wrap w/ a LITTLE low carb ranch

    protein and oatmeal after workout


    lift: strayed from EDT yet again
    bench
    135x10
    225x10
    275x5
    315x5
    340x3
    365x2
    385x1 - prolly could have hit 390 as a max. ~20lbs lost off bench :wtc:

    db shoulder press SS with one-arm db side raises
    85'sx8 SS 25x8
    85'sx8 SS 25x8
    85'sx12 SS 25x10

    rear delt flys SS w/ lat pull downs
    3xmachine weight

    skullcrushers SS close grip SS db flys
    bunch of weight

    rope press downs SS w/ wrist curls
    machine weight

    ab routine


    come home to find yet another blown seal in the Jeep... one thing after a fucking other

    had two beers and went in the hot tub.... calming down > diet (plus a coors light is like 5 carbs anyway)
     
    Last edited: Jul 22, 2005
  24. MaineSucks

    MaineSucks OT Supporter

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    7/25

    4 eggs
    1/4 cup of oatmeal

    few pieces of a massive turkey breast I made last night

    3 eggs with cheese and more turkey


    so angry lately. one thing after another with this jeep. finally think I got everything squared away and will be back to normal tomorrow. skipped the gym today, was driving around all day today finding parts. at least my carbs are low. studying tonite, exam tomorrow at 630. gonna cut out of work early to hit the gym... really missing it right now
     
  25. MaineSucks

    MaineSucks OT Supporter

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    page 2

    looks like this jeep is gonna give me headaches until its gone. finally sold her on eBay today, went out to degrease the engine and now it won't start. anywho

    same meals as yesterday pretty much. really need to hit the store and buy some more steak/chicken


    got out my night exam early actually had time to hit the gym...

    Legs

    Squat (first squat workout in 3 weeks - takin it easy)
    135x8
    225x7
    315x4
    315x4
    315x4
    315x7

    leg curls - machine

    leg extension - machine

    donkey calf raises - machine
    standing calf raises - machine

    laying leg raises
     

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