BIG AL's 2009 "ROAD TO REDEMPTION" JOURNAL

[BigAl33]

Welcome. My name is Al. I'm calling 2009 the "Year of the Natural Savage". I'm planning on taking my life and making it mine again. I've made some exciting changes at the end of '08, but those changes are difficult and I must be stong. I started keeping track of things Jan 1st. So far, ive lost 16lbs and am leaning out. I feel stronger and I am very focused. I want to look good in the summer, maybe at the beach.. Come join me, will you, while I take my life back, in my "ROAD TO REDEMPTION"

[BigAl33]

TUES FEB 24, 2009



BACK


RACK DEADLIT: 135x12, 185x10, 205x7

ONE ARM DB ROW: 60x10, 55x10, 55x10

HS PULLDOWN: 145x12, 165x13, 255x5

V GRIP PULLDOWN: 120x7, 110x8, 100x8

EXTENSION MACHINE: 190x12, x15, x12

5 min row machine. new addition, harder than it looks, shoot for longer next time


WEDS FEB 25, 2009



CARDIO


30 min elliptical weight loss interval

15 min bike, random

WEIGHT CHECK TODAY: 279.4

[Orca]

Workouts look good! This is the place to be for transformation and results!

[BigAl33]

Thanks Orca!!!


THURS FEB 26, 2009



ARMS

BB CURL: 40x20(warmup), 70x8, 60x8, 50x11

SEATED DB CURL: 30x5, 20x10, 20x9

ST HAMMER CURL: 25x5, 20x10, 20x13

CURL MACHINE: 50x8, 70x4, (60x4, 50x2)

HS DIP MACHINE: 90x36, 140x12, 140x8

SEATED DB EXTENSION: 55x10, 50x10, 50x10

PUSHDOWN: 40x20, 50x12, 30x20

BB WRIST CURL: 50x15, 50x15

CARDIO: 15 min elliptical interval

Good workout. Went to the dentist today and ended up having a small surgery done. I had a syst removed from my gum. Its pretty sore, so no workout tommarow http://assets.bodybuilding.com/forum/images/smilies/frown.gif

[red barraca]

keep it up and never fuckin give up

[BigAl33]

You know it. Im in the zone, even with this little mouth setback. Thanks for stoppin!

[BigAl33]

FRI FEB 27, 2009


Rest day today. Don't feel like doing anything anywa. My mouth is still sore from the surgery. Im going to have my cheat meal today. FISH FRY FRIDAY...mmmmmmmmmmmm :eek:

[Orca]

I had fish too! One of the ways to know it's Friday I guess =P

Not supposed to be a rest day for me. I better get my act together and lift before I fall asleep hahaha! Take it easy on the mouth, for some reason stuff hurts more there than most other parts of the body.

[BigAl33]

Taking it easy for another day. Will get back to it on Sunday. My mouth is swollen a little more today, but the pain is a little better. Oh well, back to the grind ..

Yeah, shit in the mouth Hurts wayyy more than anywhere else. The good news is I got some Vicadin!!:eek::D:rolleyes::p

[Orca]

Yikes! I hope they gave you the right prescription! I had my wisdom teeth out a year ago and they gave me Oxycodone. It was way too strong; gave me lucid dreams/hallucinations and it left me almost completely immobile ( I felt pinned to the bed). Pretty scary. Also, try not to pull a Greg House on us! =D

[BigAl33]

I'm only using the shit they gave me before bed. Otherwise its just Motrin. The most annoying part is the stitches, they bug me. The swelling is way down today, but one more off day before I crank it up. Just to be safe. I was gettin a little sore anyway, so I should feel great in the gym tommarow. Hope everyone had a great weekend. I have to work tonight, so we'll see how that goes...

[Curt James]

I started keeping track of things Jan 1st. So far, ive lost 16lbs

Sounds like a perfect start for your 2009, Big Al. Congratulations on the sixteen down!

I took a week off to let my back "settle down."

"Waah!" said the old man. :p

[Orca]

Sounds like a perfect start for your 2009, Big Al. Congratulations on the sixteen down!

Just like I translate Fahrenheit to Celsius, I'll translate 16 down into 16 up......... aaaaaand NOW I get it! =P That's great progress Al!

[BigAl33]

MON MAR 2, 2009



CHEST/TRIS

Pushup: 10

FLAT BENCH: 135x10, 145x8, 135x5

pushup: 8

HS INCLINE: 90x5, 100x8, 90x10

pushup: 6

SEAT MACHINE PRESS: 100x5, 75x8, 50x11

HS DIP MACHINe: 90x15, 140x10, 140x8

PUSHDOWN: 50x15, 50x10, 40x15

CARDIO: 20 min elliptical interval.

SOlid workut. Mouth is feeling better, swelling is down, still some soreness. But its all good.

Thanks for the input guys... CUrt you are my hero!!:eek:

[Orca]

Nice workout, now I'M all fired up. I better direct that energy towards something heavy!

[BigAl33]

Glad I could be of assistance!!!!


MON MAR 2, 2009




CHEST/TRIS

Pushup: 10

FLAT BENCH: 135x10, 145x8, 135x5

pushup: 8

HS INCLINE: 90x5, 100x8, 90x10

pushup: 6

SEAT MACHINE PRESS: 100x5, 75x8, 50x11

HS DIP MACHINe: 90x15, 140x10, 140x8

PUSHDOWN: 50x15, 50x10, 40x15

CARDIO: 20 min elliptical interval.

Totals: CALS: 2,334 FAT: 34g CARB: 309g FIB: 21g PRO:207g

[BigAl33]

TUES MAR 3, 2009



BACK


RACK DEADS
HS PULLDOWN
ONE ARMED DB ROW
V-GRIP PULLDOWN
SEATED ROW

5 min row machine

Forgot my journal today, volume was high, weight was lower. Everythings going good. Mouth is much better and feeling fine.

[Joshua H]

Your on a damn good start bro, keep her going!

[BigAl33]

Will DO bro, thanks for stoppin'

[Orca]

Forgot my journal today, volume was high, weight was lower. Everythings going good. Mouth is much better and feeling fine.


Glad to hear your mouth is feeling better!

[BigAl33]

thanks man..

WEDS MAR 4, 2009


Taking a rest day today. Diets been good, everything is on track...

[BigAl33]

WEDS MAR 4 2009


Nutrition

Totals: CALS: 2,688 FAT: 63g CARB: 310g FIB:36g PRO: 197g

[Orca]

Hey Al!

How was your weekend? Did you watch the Arnold webcast?

[BigAl33]

Not bad. I watched the pre-judging before I went to work on Sat. Worked 16 hrs Sunday and went to a funeral today. No workout. Get back in tommarow. Thanks for stoppin Ocra.

[Orca]

YIKES Hell of a weekend.

I should get my own ass in gear and lift today (I lack even half of the legit excuses you have! =P)

[Curt James]

What's on schedule for tomorrow, Al? I have legs, abs, and lower back to look forward to.

[BigAl33]

THURS MAR 12, 2009


45 min elliptical interval.



I think I may be changing things up. I'm tossing the idea around of working with a trainer. I have slaked off considerably and it may be the kick in the ass I need.

[Sistersteel]

Go Big Al!!!

[BigAl33]

Tahnks SIS!!!

[gman]

Local trainer, or online?

There are some great people on here that would do it long distance. It's just the answering to someone factor that keeps me going.

That's why I went ahead and paid Dave P to do my diet for 16-20 weeks. It's working!

[BigAl33]

There's a guy in the area that a friend of mine goes to. Money's a little tight right now.I'm not sure I'd be as worried about answering to someone online as in person. Don't know tho. Dave is the man. I took his S.M.A.R.T. cours and it is very informative.... Gla you are making good progress..

[BigAl33]

Going to check out a local trainer. a place called Wolf's fitness.. a friend of mine has been going to him and likes the results. Going to inquire tommarow...

[Orca]

Let us know what you think about this trainer!

[Mercury]

Taking it easy for another day. Will get back to it on Sunday. My mouth is swollen a little more today, but the pain is a little better. Oh well, back to the grind ..

Yeah, shit in the mouth Hurts wayyy more than anywhere else. The good news is I got some Vicadin!!:eek::D:rolleyes::p


Yikes! I hope they gave you the right prescription! I had my wisdom teeth out a year ago and they gave me Oxycodone. It was way too strong; gave me lucid dreams/hallucinations and it left me almost completely immobile ( I felt pinned to the bed). Pretty scary. Also, try not to pull a Greg House on us! =D


I had my wisdom teeth out about 18 months ago, and the dentist gave me a prescription for Vicodin. It only took one pill for me to realize why people get so addicted to that stuff. :o


Ok Al, I'm subscribing to this thread! Rock those weights! You can do it! :D

:flex:

[BigAl33]

Thanks Merc.. Going to meet the trainer Monday morn... Wolfs fitness, I've gotten a lot of good feedback. We shall see.....

Merc, you have a journal????

[Mercury]

Thanks Merc.. Going to meet the trainer Monday morn... Wolfs fitness, I've gotten a lot of good feedback. We shall see.....

Merc, you have a journal????


No, no journal for me...

I'm definitely interested to hear how it goes with the trainer on Monday! :D

[AUXeSIS]

Keep it up Big Al... take it one workout at time and enjoy the journey! ;)

[BigAl33]

Trainer was EXCELLENT!! Alot of stuff i'm not used to doing. Core stuff, push ups on mrdicine balls. I am sore. Im going to go 3 days a week for a little while, as long as I can afford it.

Schedule: Mon, Weds, Fri--- Meet with Trainer
Thurs, Sat-------- Gym for extra work or cardio
Tues, Sun--------- Rest Days

Also getting a nutritional program from trainer. a little extra cost, but should be worth it. I really enjoyed the workout. Did'nt even think about quitting with the trainer right there!! Great motivation.

[Gerb]

Trainer was EXCELLENT!! Alot of stuff i'm not used to doing. Core stuff, push ups on mrdicine balls. I am sore. Im going to go 3 days a week for a little while, as long as I can afford it.

Schedule: Mon, Weds, Fri--- Meet with Trainer
Thurs, Sat-------- Gym for extra work or cardio
Tues, Sun--------- Rest Days

Also getting a nutritional program from trainer. a little extra cost, but should be worth it. I really enjoyed the workout. Did'nt even think about quitting with the trainer right there!! Great motivation.

Sounds like you got a solid plan working for you BA, keep hitting it hard!

[BigAl33]

WEDS MARCH 25, 2009


TRAINER:

LEGS--- Bodyweight squats. One leg squats on Box, medicine ball squats with press-- move side to side, length of building and back, and of course there were crunches involved. Man, this stuff sure is different than what im used to but I am SORE!!! Gonna hit cardio tommarow at Gold's....

[Orca]

Sounds like you are motivated and the new program is working for you! Just don't let word get out that your trainer uses 'Core training' and pushups on the balls! =P There was a thread about it a few days ago...

[BigAl33]

Sounds like you are motivated and the new program is working for you! Just don't let word get out that your trainer uses 'Core training' and pushups on the balls! =P There was a thread about it a few days ago...

Im sure it was'nt a thread about how great it is... Im not too worried, Im a pretty secure fellow, if its going to work, and I believe it will, thats all that matters... I am super motivated, I've got a lot of fat to lose and need to get in better shape. As in Cardio... Im all good with it, Maybe after I lose the fat, ill move up to the Father's bodybuilding training...

Thanks for stoppin and the support Orca... I appreciate it..

[Gerb]

Im sure it was'nt a thread about how great it is... Im not too worried, Im a pretty secure fellow, if its going to work, and I believe it will, thats all that matters... I am super motivated, I've got a lot of fat to lose and need to get in better shape. As in Cardio... Im all good with it, Maybe after I lose the fat, ill move up to the Father's bodybuilding training...

Thanks for stoppin and the support Orca... I appreciate it..

Training looks good man.

When I first got back into lifting, I bought book called Core Performance. I love it. I still use alot of the exericses in it when i train my abs/core/low back. You build alot of functional strength and fitness from core training. I got your back bro!

[BigAl33]

Thanks Steve, Ill look for the book

THUR MAR 26, 2009

GOLD'S

30 min elliptical, HIIT...

BB 21's= 50lbs, 1 set
tri pushdowns 60x21

Cardio day, wanted to get a little pump in my arms though... Good workout, my legs are killing me today from yesterday....

tommarows plan: trainer.. will get diet from trainer will post it up..

[BigAl33]

FRI MARCH 27, 2009


Man, this stuff is really kickin my behind. I used to think core stuff and circut type training was'nt real training. I believe I will meet my goals sooner than expected by using this trainer.

Today was 2 upper body circuts, focus on arms. Of course after that there was more ab work. all preceded by 5 miles on the bike

:bowdown:

[Gerb]

FRI MARCH 27, 2009


Man, this stuff is really kickin my behind. I used to think core stuff and circut type training was'nt real training. I believe I will meet my goals sooner than expected by using this trainer.

Today was 2 upper body circuts, focus on arms. Of course after that there was more ab work. all preceded by 5 miles on the bike

:bowdown:

While I have never actually hired a trainer and done hiit and circuit stuff like you are doing, that type of training is very similar to the stuff we would do in the Army for PT in the mornings. We had weights in the afternoon but the morning was for all the madness. We would do all sorts of crazy BW exerices, lots of sprints, intervel type stuff, plus high intensity cardio. I was in the scout/sniper platoon and our Platoon Sgt prided himself on the fact his boys where in the most fit paratroopers on the base. And you know what, all that crazy training really worked, we might night have looked like monster national level NPC competitors but we where fit to fight and looked pretty good darn.

[BigAl33]

While I have never actually hired a trainer and done hiit and circuit stuff like you are doing, that type of training is very similar to the stuff we would do in the Army for PT in the mornings. We had weights in the afternoon but the morning was for all the madness. We would do all sorts of crazy BW exerices, lots of sprints, intervel type stuff, plus high intensity cardio. I was in the scout/sniper platoon and our Platoon Sgt prided himself on the fact his boys where in the most fit paratroopers on the base. And you know what, all that crazy training really worked, we might night have looked like monster national level NPC competitors but we where fit to fight and looked pretty good darn.

Well, my plan is to use this to get rid of the fat, then when thats gone, The Father does BB training.... yeah buddy!!

[BigAl33]

Also, diet was'nt ready today, will post it up on Monday!!
__________________

[BigAl33]

TUES MAR 31, 2009

Well, My Mom was in a car accident Sunday eve. Had to stay overnight at the hospital with a bump on the head and cut on her leg. Went right to the hosp. on Mon morn so I missed the trainer time. Everythings good, picked up the diet last night, looks cool. Will post up later. Oh, I also tweaked my quad, the little guy got off the bus and wanted to race up the driveway, he won..... Feels a lot better today, rest again today, trainer tommarow. Everything else is good, can't wait to get the party "really" started now....

[BigAl33]

WEDS APRIL 1, 2009


Trainer Today:
20 min elliptical
BW Squats= 50
Suicide Sprints= 3 times
Hop squats= 25
Lunge Squats= 25
High Knee Sprints= 2 times
Elbow to knee crunches= 35
Bicycle Crunches= 25
regular crunches= 50
Jumping Jacks= 65
High Knee Sprints= 1

Well, first day back after missing a day, and I paid. Hope to get that fat burnin' off. Diet is strong, lean proteins , good carbs. Im on a mission!!
http://www.freesmileys.org/smileys/smiley-devil19.gif (http://www.freesmileys.org)

[gman]

Way to go, glad your mom is ok.

[BigAl33]

Thanks G-MAN!!

THURS APR 3, 2009
GOLD'S GYM
HS WIDE PRESS: 90x20, 140x12, 140x8
HS INCLINE PRESS: 90x15, 90x12, 90x6
30 min elliptical, Interval, 4min....
Good workout, was going to just do the cardio, but decided to get a few sets of chest in, as it is a weaker part of mine. Trainer again tommarow...

[Gerb]

^^ nice training

[BigAl33]

Thanks Steve, Like I said a Mission...

I forgot I was supposed to post up the diet.. I'll post a sample day later. If I posted the whole thing, it'd be too much typing. Later..........:p

[BigAl33]

Here's one of the days of the diet I got from my trainer:

BREAKFAST: 1/2 cup blueberries, 1 cup egg beaters, 1 whole egg, 1/2 cup skim milk, 1 cup oats

AM SNACK: 1 tbs no sugar jam, 2 tbs PB, 3 rice cakes

LUNCH: 20 baby carrots, 1 can tuna, 1 tsp relish, 1 tbs Light mayo, 2 slices wheat bread

PM SNACK: 1 cup cottage cheese, 1 cup cucumber, 1tbs vinnagrette

DINNER: 2 cups broccoli, 8 oz chiken breast, 2 tbs FF Italian, 2 tbsp lite teriyaki marinade, 1.5 cup brown rice, small salad w/ tomato, onion

EVE SNACK: 8 egg whites, 1 med orange

CALS: 2551.34 PRO: 236.5 CARB: 288.73 FAT: 53.9

This is one day, they gave me seven days in this fashion, along with an exchange list. For instance, Peanut Butter can be exchanged with anything in group 21..."jams, spread, sauces and syrups.

So, im going to go with it and see what happens. They have a very good reputation in my area for success.

[BigAl33]

FRI APR 3, 2009


Wolf's Fitness (Personal Training)

20 min bike, 7+ miles

Standing DB curls Superset with One armed standing tri exensions
2 sets. failure and 15

Standing DB hammer curls superset with tri pushdowns
3 sets 15 reps

50 pushups
100 crunches
50 (lie on bench, bring knees to chest) not sure what they are called.

Fast paced, feel great...

[BigAl33]

Been sick the past few days, not eating and barely any activity... BLAHHH. Should be fine in a couple days....

[gman]

get well soon and get back to work!

[Curt James]

There's a guy in the area that a friend of mine goes to. Money's a little tight right now.I'm not sure I'd be as worried about answering to someone online as in person. Don't know tho. Dave is the man. I took his S.M.A.R.T. cours and it is very informative.... Gla you are making good progress..

I still haven't sent my stuff in. Talk about a PROCRASTINATOR!

[Curt James]

FRI APR 3, 2009


Wolf's Fitness (Personal Training)

20 min bike, 7+ miles

Standing DB curls Superset with One armed standing tri exensions
2 sets. failure and 15

Standing DB hammer curls superset with tri pushdowns
3 sets 15 reps

50 pushups
100 crunches
50 (lie on bench, bring knees to chest) not sure what they are called.

Fast paced, feel great...

I believe I've seen those called knee-ins.

Great workout, Al! :beerbang:

[Curt James]

Been sick the past few days, not eating and barely any activity... BLAHHH. Should be fine in a couple days....

Something landed on me Saturday at around 11 p.m. and hasn't entirely left yet. NOT the way I wanted to lose weight at all. :mad:

Get well soon!

[Gerb]

How you feeling man?

[BigAl33]

Im better today, I thought I was better yesterday, i went to the trainer, and almost passed out... Should be back to normal soon, thanks.

[gman]

excuses, excuses!

j/k, get well soon.

[BigAl33]

I got a different antibiotic today so all should be well... Yeah I know, I gotta get going, its already April, and Im not close to my goals yet...

[BigAl33]

GOLD'S


3 sets Hammer Strength Incline

3 sets HS wide bench

30 min elliptical, HIIT

quick workout today, no school for the kid, so the trainer is out this week, back in next week, revised diet. Making it more simplified so even I won't have any excuses for not adhereing to it....

[BigAl33]

OK... Heres whats up. I will NOT be going to the trainer anymore. I honestly just can't afford it right now. I will post a pic along with measurements in the next couple days... I have revised my diet to make it more simple.

Breakfast: 3 whites, 2 whole eggs, bowl of cereal with skim, glass of oj

AM snack: Shake

Lunch: 8-10 oz ground (beef, turkey or chicken)or can of tuna, 1/2 cup brn rice, 1cup green vegtable

PM Snack: Shake

Dinner: See Lunch

I have always failed before because of my diet, this includes alcohol, which I now abstain from. This simplistic formula should make it easier for me. I imagine I will incorperate some sort of cheat meal, but we shall see if thats needed. I will "snack" on fruit, nuts (almonds), peanut butter, yogurt, cottage cheese as needed. I will start journaling my diet soon, at least in writing, not sure here... The Best is yet to Come.... ARE YOU READY??

[Curt James]

I have always failed before because of my diet, this includes alcohol, which I now abstain from. This simplistic formula should make it easier for me.

When I dropped to 149 (for 12 seconds) I was eating nearly identical meals each day. A menu out of one of Ell Darden's H.I.T. books.

Yo, still off the sauce here, too, brother. Nothing last year and nothing so far this year.

Mountain Dew! FTW! :beerbang:

[Curt James]

How are you feeling, Big Al?

What's the word?

I'm on the treadmill at the much maligned Planet Fitness!

Might do an hour today. Just cresting 20:00.

Thaz right, CRESTING!!!


D'OH!

[BigAl33]

mN5Ctxikrfk

[BigAl33]

I just can't seem to stay on any kind of roll. Im up and down with my diet. I guess if it was easy, everyone would look fantastic. I will be keeping my journal more faithfully starting tomarrow. I have no reason not to. I just make up excuses in my head and now enough is enough. I must stay focused and on the correct path. It will not be easy, but anything worth having is not easy to aquire or keep. I will become the man I wish to be. Nothing can stop me. I have the knowledge, the passion and the desire. I will be on fire...

[BigAl33]

WEDS MAY 20,2009


33 min Elliptical. "Weight Loss Interval" 28 min, 4 min cooldown.

[BigAl33]

THURS MAY 21, 2009


LEG DAY PR= 770x5 on leg press. Also did lying curls, extensions, seated curls, st calf raises and stair runs with 30# dbs....Great Burn


FRI MAY 22, 2009

Shoulders. HS press, seated side laterals, standing front laterals, machine shrugs.

25 min elliptical

TAKING WEEKEND OFF. TODAY IS MY BIRTHDAY 5/24. I have a double shif Monday 7am-11pm. Will be back at it on Tuesday..... Happy Memorial Day Weekend everyone..:wavey:

[Curt James]

I just can't seem to stay on any kind of roll. Im up and down with my diet. I guess if it was easy, everyone would look fantastic. I will be keeping my journal more faithfully starting tomarrow. I have no reason not to. I just make up excuses in my head and now enough is enough. I must stay focused and on the correct path. It will not be easy, but anything worth having is not easy to aquire or keep. I will become the man I wish to be. Nothing can stop me. I have the knowledge, the passion and the desire. I will be on fire...


http://www.ratemyeverything.net/image/1851/0/Match_Burning.ashx

[Curt James]

Looks like I'm going to have to pick this one up. :bowdown:


mN5Ctxikrfk

[BigAl33]

I've been doing alot of inner thinking recently and I have come to the conclusion that while a physical transformation would be great, it is not the completion of the goals. A true "transformation" must include the inside, including mind and spirit. I hope you enjoy my journey and I hope to help or inspire some of you as well......

[Gerb]

Happy birthday! ..... really late.:D

[BigAl33]

Thanks Man!! I have'nt been around too much lately. But things are changin. I have focus. I know now that my inner changes are just as, if not more important, than any outer changes. So, I had a wonderfull weekend, went to the "Walking with Dinosaurs" show with my little guy ate anything I wanted. Now, its time for the real changes to begin... Ufortunately, I am starting not quite 100%, but a well placed call to the Doc should fix me right up, irregardless, I start tommarow....

[Gerb]

Right on brother. Over the years I have discovered that regardless of what I am accomplishing, trying to achieve, working toward, if I do not have things squared away on the inside, it becomes very difficult to enjoy the journey and ultimately more difficult to accomplish. Any great and note worthy accomplishment will require focus to acheive it. Focus requires peace of mind. Sounds like you are on the right track again. Now time to go kill it!

[BigAl33]

Mon June 29, 2009

CHEST & TRIS
FLAT BENCH: 115x12, 135x10, 145x5
HS INCLINE: 90x12, 100x6, 90x7
HS DIP MACH: 180x6, 140x6, 140x8
CYBEX CHEST PRESS: 75x8, 50x9
CYBEX SEAT TRI EXTENS: 30x9, 30x8
PUSHDOWN: 60x5, 50x8, 40x11

CARDIO
25 min elliptical interval setting.
A good workout, enjoyed getting back in the swing. Stretched ches and shuolders before training. Will post nutrition totals at end of day, I've already typed more than I prefer to.

[BigAl33]

Right on brother. Over the years I have discovered that regardless of what I am accomplishing, trying to achieve, working toward, if I do not have things squared away on the inside, it becomes very difficult to enjoy the journey and ultimately more difficult to accomplish. Any great and note worthy accomplishment will require focus to acheive it. Focus requires peace of mind. Sounds like you are on the right track again. Now time to go kill it!

Thanks bro. Yep, its time....

[BigAl33]

TUES JUNE 30, 2009
No workout today, sometimes life just gets in the way, especially when you have kids. Not an excuse, just fact. I will "make up" this missed day on Sunday morn, which I always use as an off day, no matter what kind of split I am doing. Tommarow is Back and Bis, should be a good workout....
NOTE: Mondays weight was 290.6

[BigAl33]

Yeah, ive been slaking once again. Although i may have a torn miniscus in my knee, i should be updating. I am on vacation from work for 5 weeks and was planning a big jump in progress, now I can hardly walk.... Fuckin pissed about it..