Matt's Journey to 5%--RX Muscle/Species Arnold Challenge

[Down4whatever]

What do those 16 days look like in the big picture since you started your cut? In terms of scale loss and measurement loss?

I'm not 100% sure what you're asking, but last weigh and measure which is every Wednesday, my waistline was down 1 3/16" (34"), but that could have been bloat disappearing as I measured yesterday for the hell of it and I was right back up to 35 5/16".......it's really confusing me.

[freebirdmac]

I'm not 100% sure what you're asking, but last weigh and measure which is every Wednesday, my waistline was down 1 3/16" (34"), but that could have been bloat disappearing as I measured yesterday for the hell of it and I was right back up to 35 5/16".......it's really confusing me.

When bloating is a constant on again/off again thing I go by my lowest measurement of the week and track that. Since you cycle your cals/carbs so often that can be tough. You'd need to look at something other than waist measurement. Got another body part that shrinks along with your waist as you lose fat that changes enough to see weekly or biweekly?

[Down4whatever]

When bloating is a constant on again/off again thing I go by my lowest measurement of the week and track that. Since you cycle your cals/carbs so often that can be tough. You'd need to look at something other than waist measurement. Got another body part that shrinks along with your waist as you lose fat that changes enough to see weekly or biweekly?

Not really......I think using the mirror is ok, but I think I need to be looking less often as I tend to get impatient. I only intend to take monthly pics from here out until maybe February. I feel like I'm in a good zone, just not seeing any scale confirmations.

[freebirdmac]

Not really......I think using the mirror is ok, but I think I need to be looking less often as I tend to get impatient. I only intend to take monthly pics from here out until maybe February. I feel like I'm in a good zone, just not seeing any scale confirmations.

If you feel like you're in a good zone then stay with it. Your only other option would be to limit your cal/carb cycles and maybe only have one or two higher days spaced close together. That way you could take measurements before the first cycle when you should have recovered from the last bloat. Some have to be on fixed intakes or they panic since the bloat and water retention hides progress. Not naming any names of course :D

[Down4whatever]

http://www.leancuisine.com/Products/ProductImage.ashx?ProductID=194&width=230&height=230

5 oz. can drained
http://www.valleyfresh.com/ASSETS/1C9421EA0C9F47A6B1ED21859111904D/product-white.jpg

Mix these two together and they are heavenly! Caution: carb dense and more sodium than most ppl are comfortable with.

440 calories Total

[Down4whatever]

If you feel like you're in a good zone then stay with it. Your only other option would be to limit your cal/carb cycles and maybe only have one or two higher days spaced close together. That way you could take measurements before the first cycle when you should have recovered from the last bloat. Some have to be on fixed intakes or they panic since the bloat and water retention hides progress. Not naming any names of course :D

^^Funny!

Sounds good! I'm just gonna stay the course and if after, say.....Christmas (30 days), I haven't dropped below 190, I may make some radical changes.

[Baldiewonkanobi]

http://www.leancuisine.com/Products/ProductImage.ashx?ProductID=194&width=230&height=230

5 oz. can drained
http://www.valleyfresh.com/ASSETS/1C9421EA0C9F47A6B1ED21859111904D/product-white.jpg

Mix these two together and they are heavenly! Caution: carb dense and more sodium than most ppl are comfortable with.

440 calories Total

Mix together? In a blender? Why not toss in Cookie Dough Muscle Milk??

Baldie

[Down4whatever]

Mix together? In a blender? Why not toss in Cookie Dough Muscle Milk??

Baldie

Great idea!! That will add a desert flavor :D :hypno: :drool:

Thanks B!

[buckimscl]

Mix together? In a blender? Why not toss in Cookie Dough Muscle Milk??

Baldie
Do I detect a bit of sarcasm there Baldie?:)

[gman]

i used to eat that mexican lean cuisine quite often...damn it's good.

[Down4whatever]

Do I detect a bit of sarcasm there Baldie?:)

Baldie is old school: egg whites, fish, greens, whey

I ascribe to the notion that it's simply a battle of calories in versus calories out within a reasonably specified macronutrient profile such as 40/30/30.

Maybe I'm an idiot......:dunno:

[freebirdmac]

i used to eat that mexican lean cuisine quite often...damn it's good.

Same here!

What this guy eats on a cut :hypno:

[Down4whatever]

Same here!

What this guy eats on a cut :hypno:

Hey! I thought you were on my team....cals in versus cals out

[gman]

440 in one meal...holy hell

[buckimscl]

I used to eat Lean Cuisine, Smart Choice and Healthy Choice all of them depending what was on sale. It's amazing how I started losing weight when I quit eating diet food. :)

[Down4whatever]

440 in one meal...holy hell

I can't win for losing around here....one person says I'm starving myself at 2300 calories and the other is flabberghasted by a lousy 440 calorie meal.....

1 - 600 cals
2 - 300 cals
3 - 450 cals
4 - 300 cals
5 - 500 cals
6 - 300 cals

=2,450 which is my goal today........sheeeesh! :dunno:

[Down4whatever]

I used to eat Lean Cuisine, Smart Choice and Healthy Choice all of them depending what was on sale. It's amazing how I started losing weight when I quit eating diet food. :)

Yeah, I cycle between chix breast with a complex side, and the lean cuisines with a can o chix for meal 3. Don't really notice much difference.

[buckimscl]

I can't win for losing around here....one person says I'm starving myself at 2300 calories and the other is flabberghasted by a lousy 440 calorie meal.....

1 - 600 cals
2 - 300 cals
3 - 450 cals
4 - 300 cals
5 - 500 cals
6 - 300 cals

=2,450 which is my goal today........sheeeesh! :dunno:

Matt how are your energy levels with your current eating plan?

[Down4whatever]

Matt how are your energy levels with your current eating plan?

Energy is good; as you see, I front load calories which works great for me. I get just a tad weak in the evening after training, but it's not bad at all. I do feel like I should be feeling weaker, but I hear different people say different things about that....

[gman]

I can't win for losing around here....one person says I'm starving myself at 2300 calories and the other is flabberghasted by a lousy 440 calorie meal.....

1 - 600 cals
2 - 300 cals
3 - 450 cals
4 - 300 cals
5 - 500 cals
6 - 300 cals

=2,450 which is my goal today........sheeeesh! :dunno:

sorry, I assumed 440x6 = 2640

too much food in that case. in your case, fine.

[Down4whatever]

sorry, I assumed 440x6 = 2640

too much food in that case. in your case, fine.

Haha, heck no, I wasn't worried. I take alot of grief cause I eat carbs :D

[gman]

eat carbs all you want...I am a carb addict, that's the only reason I don't eat them

[freebirdmac]

It is cals in versus cals out however the quality of the food that goes in affects what you get out of the food :) Think about your car and putting crappy gas in. It still runs right? But does it run as well?

You need to also realize that the better your diet is in terms of quality, the more you get to eat! That is especially important when on a cut. I'd at least try to get to 90/10 :D

[Baldiewonkanobi]

Chit...I had carbs yesterday. My own home made Sweet & Sour Cabbage/Beef soup!! Cabbage/white onion/celery/diced tomato/beef bullion/tri tip roast. (sweet & sour is from cider vinegar and Splenda) Other than that

PROTEIN :yep:

For cardio I reprogramed the channel changer :p.

Baldie

[gman]

I hate you for not having to do cardio, Baldie, did I ever tell you that?

[Baldiewonkanobi]

I will no doubt do some eliptical work starting about 6 weeks out from the Muscle Beach (8 weeks from Pitt). I need to be shredded just in case Godzilla turned 70 and no one told me. One can always win on conditioning. Now do you love me :confused:.

Baldie

[gman]

I will no doubt do some eliptical work starting about 6 weeks out from the Muscle Beach (8 weeks from Pitt). I need to be shredded just in case Godzilla turned 70 and no one told me. One can always win on conditioning. Now do you love me :confused:.

Baldie

I love you a little now! :p

I bet I am doing 2 hours a day at 8 weeks out, but that's ok.

[Down4whatever]

It is cals in versus cals out however the quality of the food that goes in affects what you get out of the food :) Think about your car and putting crappy gas in. It still runs right? But does it run as well?

You need to also realize that the better your diet is in terms of quality, the more you get to eat! That is especially important when on a cut. I'd at least try to get to 90/10 :D

Ok clarification time: Since when is rice and beans considered 'crappy'? So you think my diet has more than 10% shit in it? man........what did I do to deserve this? :hypno: You'd think I was eating cheesburgers and pizza the way you're talking

[bigdaddyd]

I can't win for losing around here....one person says I'm starving myself at 2300 calories and the other is flabberghasted by a lousy 440 calorie meal.....

1 - 600 cals
2 - 300 cals
3 - 450 cals
4 - 300 cals
5 - 500 cals
6 - 300 cals

=2,450 which is my goal today........sheeeesh! :dunno:
Only YOU know how your body is reacting. Go by the mirror

[Down4whatever]

Bump - looking for the 'crap' I ate yesterday :hypno:



MEAL 1 - 8:45am

2 whole egg, scrambled
3 Egg whites, scrambled
1/2 Tbsp EVOO
1 cup Enriched Milk, skim
Multi Grain Sandwich Thin
Smuckers Natty PB, 1/2 Tbsp

MEAL 2 - 11:50am

1 cup Enriched Milk, skim
Natty More PB, 1 Tbsp
ON Whey, 1 scoop
Apple, Large

MEAL 3 - 2:45pm

Tilapia Fillets, 10oz
Broccoli, frozen 2 cups
Apple rice cake
Natty More PB, 1/2 Tbsp

MEAL 4 - 7:45PM

Shrimp, 7oz
Stir Fry Asparagus Mix, 16oz
Cottage Cheese, 2% 1/2 cup

MEAL 5 - 10:00pm

1/2 cup Enriched Milk, skim
Natty More PB, 1 Tbsp
ON Whey, 1 scoop

Calories - 1,933
Protein - 227g or 47%
Net Carbs - 115g or 24%
Fat - 50g or 23%
Fiber - 29g or 6%

COMMENTS 11-23-2009

New plan is to do one day at 1900-2000 and the next at 2500; repeat the cycle all week and I should end up averaging 2200. I may bump the low day to 2100, but for now this is the plan. It gives me a good day of eating followed by a light day that is easy to deal with because I know the next day I get more food. Pulling out all the stops!! Also there will be differing menu options this week!

[bigdaddyd]

The only thing I will say about your comments above is what Palumbo told me last year which was if you are going to do this, do it 2 or 3 days for each. 2 or 3 days at lower cals and the same at higher or depending on how your body reacts, do the higher cals half the time you did the lowers cals. But at the same time, his comment was to look at the mirror after 2 weeks and you will know if it works for you or not.

Straight same calories does not work for me for long. I stagnate quickly and have to change up the calories alot to continue to lose.

I try to do something similar as above with 2 days low calories and 1 day higher (2200-2500) but I keep my carbs no more than 200 on the high calorie days and keep my fats low on those days.

BUT....that is what is working for me.

[freebirdmac]

Ok clarification time: Since when is rice and beans considered 'crappy'? So you think my diet has more than 10% shit in it? man........what did I do to deserve this? :hypno: You'd think I was eating cheesburgers and pizza the way you're talking

If it was rice and beans you cooked you'd be fine. The problem is packaged/processed meals contain more sodium, fats, and chemicals than you probably realize. While convenient, you can do better. I wholeheartedly agree you could do much worse! How far you are comfortable in taking this is up to you :D

[gman]

Haha, thanks for taking the heat off me Matt! ;)

[Down4whatever]

The only thing I will say about your comments above is what Palumbo told me last year which was if you are going to do this, do it 2 or 3 days for each. 2 or 3 days at lower cals and the same at higher or depending on how your body reacts, do the higher cals half the time you did the lowers cals. But at the same time, his comment was to look at the mirror after 2 weeks and you will know if it works for you or not.

Straight same calories does not work for me for long. I stagnate quickly and have to change up the calories alot to continue to lose.

I try to do something similar as above with 2 days low calories and 1 day higher (2200-2500) but I keep my carbs no more than 200 on the high calorie days and keep my fats low on those days.

BUT....that is what is working for me.

I hear ya. I'm still in experimentation phase myself. I'll try anything once :D

There's more than one way to skin a cat and calorie cycling may or may not work for me. Either way, it takes so long for me to notice any changes that experimenting becomes more of a guessing game unfortunately.

[freebirdmac]

Bump - looking for the 'crap' I ate yesterday :hypno:

You aren't horrible :) You just eat more processed food than the rest of us.

[Down4whatever]

If it was rice and beans you cooked you'd be fine. The problem is packaged/processed meals contain more sodium, fats, and chemicals than you probably realize. While convenient, you can do better. I wholeheartedly agree you could do much worse! How far you are comfortable in taking this is up to you :D

More clarification:

In a calorie deficit, doing 4.5 hours cardio/week you think that eating a couple 300 calorie lean cuisines containing modern 'poison' in lieu of, say.....a baked sweet potato is gonna make any difference?

I have to respectfully disagree, but that's subject to change upon coming results :D :D

[freebirdmac]

Haha, thanks for taking the heat off me Matt! ;)

Ha! That'll be the day! You're still my favorite target :yep:

[gman]

Ha! That'll be the day! You're still my favorite target :yep:

It's nice to be loved.....I guess.

[Down4whatever]

You aren't horrible :) You just eat more processed food than the rest of us.

I'll say.....some of the stuff Paula and Mike eat would not fit my definition of food :D But that's the beauty of this game......differing styles can end up with the same results

[gman]

you mean peanut butter, almonds, chicken breast, tuna, and eggs?

[Down4whatever]

Ha! That'll be the day! You're still my favorite target :yep:


It's nice to be loved.....I guess.

She's an equal opportunity kind of gal :yep:

[freebirdmac]

More clarification:

In a calorie deficit, doing 4.5 hours cardio/week you think that eating a couple 300 calorie lean cuisines containing modern 'poison' in lieu of, say.....a baked sweet potato is gonna make any difference?

I have to respectfully disagree, but that's subject to change upon coming results :D :D

I think if you stopped the processed food for 4-6 weeks and made your own, you'd find out after eating one of those processed meals again :)

[Down4whatever]

you mean peanut butter, almonds, chicken breast, tuna, and eggs?

Too late to edit; I meant to say 'meals' not 'food'

[Down4whatever]

I think if you stopped the processed food for 4-6 weeks and made your own, you'd find out after eating one of those processed meals again :)

Now you're gonna have to define 'processed foods' cause I don't see any besides the lean cuisines in my definition.

[freebirdmac]

Zatarhain's
bagels
lean cuisine

I'd have to go through your journal and I gotta get to the gym :)

[freebirdmac]

I'll say.....some of the stuff Paula and Mike eat would not fit my definition of food :D But that's the beauty of this game......differing styles can end up with the same results

You haven't seen my limited diet :D

[Down4whatever]

Zatarhain's
bagels
lean cuisine

I'd have to go through your journal and I gotta get to the gym :)

Today is the first lean cuisine in months, and I switched to it because I saw that the zatarain's had too much sodium.

It's all good, I'm not gonna live my life eating stale chicken breasts and broccoli--I have to have a little variety and I believe it's possible to do that within a reasonable regimine.

We'll agree to disagree :D

[gman]

blasphemy....we all should be eating chicken breast and broccoli at least 3x a day!

[Baldiewonkanobi]

International Baldie?? Yes, if you count the drug runners outta Mexico.

Chili omlette was yummy.

Baldie

[gman]

Chili omelette sounds like my cheat meal the week after the Thanksgiving day pigout.

[AnglicanBeachParty]

I'm not gonna live my life eating stale chicken breasts and broccoli

Heresy! :hypno:

[gman]

burn him, he's a witch!

[Down4whatever]

Funny guys, funny :p

[Down4whatever]

International Baldie?? Yes, if you count the drug runners outta Mexico.

Chili omlette was yummy.





Baldie

Glad to see you eatin' some good vittles :D

[Down4whatever]

http://www.bodybuilding.com/store/cs/chocolate_chip_cookie_dough.jpg

My next whey purchase!






















just kidding :D

[freebirdmac]

Today is the first lean cuisine in months, and I switched to it because I saw that the zatarain's had too much sodium.

It's all good, I'm not gonna live my life eating stale chicken breasts and broccoli--I have to have a little variety and I believe it's possible to do that within a reasonable regimine.

We'll agree to disagree :D

There's no disagreement. It is cals in versus cals out and your processed food forays aren't huge. :)

[Down4whatever]

LEGS (HEAVY)

SQUATZ

135 X 10 **ROM= L.A.F.......low as fuck
185 X 5

245 X 8
265 X 8
300 X 5
315 X 2 ** my, I've lost strength on squats:dunno:

FROG SQUAT ON HACK MACHINE

90 X 12 **plate weight only counted
130 X 10
180 X 8 **first time doing these

SMITH CLOSE STANCE SQUATS

185 X 10 **first time doing these
225 X 8
245 X 6
135 X 15 **drop speed-set

LEG EXTENSIONS

110 X 15 **rotated different toe angles
110 X 15
120 X 15
120 X 15

SEATED LEG CURLS

110 x 15 **slowed these down big time
120 x 15
130 x 15
120 x 15 **dropset done 10 mins later

SEATED LEG PRESS MACHINE

180 x 20 **seat all the way forward; close stance & high foot pos.
200 x 20
220 x 20 **slow reps; nice MMC for hammies and glutes

COMMENTS:

Decent leg night; I always feel awkward when I try new exercises. I wanted to get some different movements into the program since I have two leg days to play with. Tomorrow is chest/back and morning cardio. Feelin' good!

[Baldiewonkanobi]

FROG squats?? Same as a Sumo squat?



Baldie

[Down4whatever]

Calories - 2,446
Protein - 256g or 42%
Net Carbs - 172g or 28%
Fat - 62g or 22%
Fiber - 49g or 8%

COMMENTS 11-24-2009

In the interest of no more conflict, I'm no longer posting meals (like anyone cares anyway, lol); just macros from here out. I hit my goals yesterday and that's the main thing!

Getting ready for some cardio!

[Down4whatever]

FROG squats?? Same as a Sumo squat?



Baldie

I got the idea from an article in T-nation:

The Frog Stance Hack Squat: This is also called the Gironda hack slide because Vince Gironda came up with it. To perform it, use the hack squat sled but the following lower body placement and actions:

a) Perform the movement with the heels together and while rising on your toes.
b) The knees are pushed outward as much as possible during the eccentric (negative) portion of the movement.
c) Go back to a straight leg position as you complete the concentric (lifting) portion of the exercise.



http://www.tmuscle.com/img/photos/06-127-training/image007.jpghttp://www.tmuscle.com/img/photos/06-127-training/image009.jpghttp://www.tmuscle.com/img/photos/06-127-training/image008.jpg
[/quote]

[freebirdmac]

Calories - 2,446
Protein - 256g or 42%
Net Carbs - 172g or 28%
Fat - 62g or 22%
Fiber - 49g or 8%

COMMENTS 11-24-2009

In the interest of no more conflict, I'm no longer posting meals (like anyone cares anyway, lol); just macros from here out. I hit my goals yesterday and that's the main thing!

Getting ready for some cardio!

Now you didn't strike me as a run and hide kind of man :p

[Down4whatever]

Now you didn't strike me as a run and hide kind of man :p

Hehe, nah, saves me time actually.....and grief :eek: :D

[Down4whatever]

MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 3.15 miles
Time - 29:53
Avg Pace - 9:29/mile
Max speed - 8.2 mph **did zero intervals
Calories - 476

COMMENTS:

Picked up the pace today; had some reserve energy! I think the cardio gods gave me a gift this morning :) HR was probably in the high 140's, but it was a short run. This is my last work day until next Monday!!!!! :yep: Did I mention I hate my job?:D

[Baldiewonkanobi]

Those hacks with knees out (Frog/Sumo) is how I tore my groin. 3 wheels on ea. side....rriiiiipppp!!! When I do these now knees touch and I never go over one wheel a side. But thats just me, Mr. Adhesion.


Baldie

[Baldiewonkanobi]

Bye the way....great leg training session I must say.....


Baldie

[gman]

MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 3.15 miles
Time - 29:53
Avg Pace - 9:29/mile
Max speed - 8.2 mph **did zero intervals
Calories - 476

COMMENTS:

Picked up the pace today; had some reserve energy! I think the cardio gods gave me a gift this morning :) HR was probably in the high 140's, but it was a short run. This is my last work day until next Monday!!!!! :yep: Did I mention I hate my job?:D

good job on the cardio!

I bet I hate my job more than you hate yours.

[Down4whatever]

Those hacks with knees out (Frog/Sumo) is how I tore my groin. 3 wheels on ea. side....rriiiiipppp!!! When I do these now knees touch and I never go over one wheel a side. But thats just me, Mr. Adhesion.


Baldie

Ouchhhh!

I think one benefit to doing them after regular squats is that you're nice and stretched out. I liked them, but I felt some tough pressure on my knees.


Bye the way....great leg training session I must say.....


Baldie

Hey, thanks B. I thought it was a better balanced session than usual.


good job on the cardio!

I bet I hate my job more than you hate yours.

Thanks Mike..... I hate my job worse :yep:

"Cardio is fun as fuck" say that 200 times today!

[gman]

I said it more than that on the stair stepper this morning.

At least I thought it...does thinking it count?

[bigdaddyd]

Good leg work yesterday and good macros as well. Not sure I can hang with the frog squats. They look painful and not in a good way.

[Down4whatever]

Brb........... :eek::cry:






http://forums.rxmuscle.com/attachment.php?attachmentid=41273&d=1259053369 (http://forums.rxmuscle.com/attachment.php?attachmentid=41273&d=1259053369)

[bigdaddyd]

Oh Lord

[gman]

I feel extremely warm all of a sudden, Matt

[Down4whatever]

Good leg work yesterday and good macros as well. Not sure I can hang with the frog squats. They look painful and not in a good way.

Thanks bro, they're a good exercise, but you gotta be loosened up.


Brb........... :eek::cry:


http://forums.rxmuscle.com/attachment.php?attachmentid=41273&d=1259053369 (http://forums.rxmuscle.com/attachment.php?attachmentid=41273&d=1259053369)

Had to bump :p


Oh Lord


I feel extremely warm all of a sudden, Matt

Ok, I'm back....that didn't take long :D :D

[gman]

it took long enough...lol

[bigdaddyd]

I'm gonna need a few more minutes

[gman]

me too, I am older...

[Down4whatever]

I'm gonna need a few more minutes

damn, save some for later bro! :o


me too, I am older...

hey now, you have the benefit of trt :D

[gman]

wouldn't need TRT with her. :)

[bigdaddyd]

Save some for later? Believe me, there is enough for later especially if she looks like that!

[Baldiewonkanobi]

Have you all noticed on the open forums there is always some dude trying to mock the pic of some outstanding physique by posting "Gyno". Well on this pic let me just say.............never mind, you never know who is trolling.

Baldie:drool:

[gman]

gyno in this situation is highly desireable

[Down4whatever]

I think this pic is the only verifiable proof that Mike and I met in person, lol

http://i290.photobucket.com/albums/ll247/stayfit2008/olsup007.jpg

[gman]

we look like we never slept.

[Capt_lou]

I think this pic is the only verifiable proof that Mike and I met in person, lol

http://i290.photobucket.com/albums/ll247/stayfit2008/olsup007.jpg

Who's the Mexican kid with you :dunno:

[gman]

that's our taxi driver, carlos.

[Down4whatever]

that's our taxi driver, carlos.

LOL......I was rolling:lmao:

[Capt_lou]

that's our taxi driver, carlos.

I thought you gave 26 cents a day and got your own kid from Sallie Struthers

[Baldiewonkanobi]

We have a winner folks:

YEARS FUNNIEST
POST

Thank you Lou....my ribs hurt :beerbang:

Baldie

[Down4whatever]

I thought you gave 26 cents a day and got your own kid from Sallie Struthers

LOL, we need to find someone with some mad photoshop skillz and have Chewbacca superimposed on that pic...

[freebirdmac]

LOL! Poor Carl!

[gman]

If Carl sees this, you guys realize we are all dead?

[gman]

Wonder what we are going to be called Matt when we have that much dream tan on?

I know I won't look Mexican no matter how much I have on.

[Down4whatever]

Wonder what we are going to be called Matt when we have that much dream tan on?

I know I won't look Mexican no matter how much I have on.

I'm personally hoping for a lighter tone.......I would pay good money to have it done professionally

[gman]

if fitbody comes to Columbus, she's got my business.

Kinda scared of her seeing me naked, but she keeps secrets pretty good I hear.

[Capt_lou]

I'm not gonna shave when I get up there....kinda like that whole Macy Gray in a leg lock look.:yep:

[gman]

should I pretend I know what the hell you just said?

[Capt_lou]

should I pretend I know what the hell you just said?

If it helps lol:dunno:

[bigdaddyd]

I'm not gonna shave when I get up there....kinda like that whole Macy Gray in a leg lock look.:yep:


should I pretend I know what the hell you just said?
I'm not sure which one is funnier!

[gman]

his, because I was being serious...I have no fucking idea who or what Macy Gray is.

I don't get out much

[Baldiewonkanobi]

She is a soul singer I believe. Pretty face, chunky body. She would smother you.

Baldie

[gman]

so his post makes even less sense now. lol

I thought Macy Gray was a pro wrassler or something like that from the post.

[Down4whatever]

http://naturallycurly2.com/images/articles/afro0905/macy_gray.jpg

[gman]

with about 1/4 of the hair she is actually very pretty.

don't spoil it for me with a body shot if Baldie was right about her.

[bigdaddyd]

She is nasty looking in real life and cant sing worth a damn....IMO

[freebirdmac]

I didn't know who she was either.

[gman]

I didn't know who she was either.

at least there are two sane people on our forum....I have no idea why anybody our age would be expected to know who that is...I am still stuck on BTO and Led Zep

[bigdaddyd]

She was a guest at my wife's old company. She was drunk on stage and had an afro close to maybe 3 feet high at the time (no joke). She was ridiculous. She was actually booed offstage by the people who hired her.

[Down4whatever]

CHEST/BICEPS

BB BENCH PRESS

135 X 8 wu
185 X 5 wu

225 X 5
235 X 5
245 X 5
250 X 5 **had to rest pause last 2 reps

BB INCLINE PRESS

175 X 5 **shoulder screaming bloody murder
185 X 5
195 X 5

BB DECLINE PRESS

185 X 10 **haven't done these in a long time
225 X 6
275 X 1 **overachieved here :eek:
245 X 5

LOW TO HIGH CABLE CROSSOVER

45's X 12 **experimenting with these
50's X 10
60's X 8
50's X 6 **had to drop weight

WIDE GRIP BB CURLS

65 X 12 **slow and controlled movements
65 X 10
65 X 12
65 X 12
65 X 12
65 X 12
65 X 10
65 X 10
65 X 10 **100 total

DB HAMMER CURLS

20's x 50 **speed sets
15's x 50
10's x 100 **reps are total; not per arm

COMMENTS:

Shoulders are fucked; I may need to take some time off from any shoulder movement. This is not good. I guess I can always just drop the weight and do 1,000,000 reps. I'll evaluate on a day to day basis.

I was gonna do some back work tonight, but this session didn't go to well; just one of those nights. Shit happens. I did some posing practice at the house for about 10 minutes and snapped a few shots. I like how I'm not looking as watery as I was last week. Other than that, not too much in the way of progress.

[gman]

was this before training or after?

It's coming in, matt. You are lean as hell, especially in the back view. You also have abs showing, not the full pack, but a 4 1/2 pack.

Upper chest and lats is what I would kill.

But Baldie and the veterans know best...I am just a newcomer.

[Down4whatever]

was this before training or after?

It's coming in, matt. You are lean as hell, especially in the back view. You also have abs showing, not the full pack, but a 4 1/2 pack.

Upper chest and lats is what I would kill.

But Baldie and the veterans know best...I am just a newcomer.

This is all after training. Thanks Mike, yes, lats are a target for destruction; starting next week it's twice per week. Here's a few front shots--lats are improved slightly....

[Down4whatever]

cracking myself up tonight reminiscing.............:lmao::lmao:

[gman]

i think you might have been a fatter fuck than even I was....you have the redheaded John Travolta look in the left pic!

[blu2xtreme]

Great to check out your old pics it helps you remember how much work you have put in and how great you look now...you should be so proud.
I'm so proud of you - I know how hard it is to change your body and mindset.

[gman]

I think you really should be proud Matt. The difference between then and now is so tremendous!

[freebirdmac]

Do you need to stop shoulder work or stop bb chest and use db and cables?

[Baldiewonkanobi]

Amazing transformation. Physique now reeks 'athlete'. If I saw you for the first time at the beach you would catch my eye as an elete level tri athlete who dabbles in power lifting (your erectors scream dead lift). You now stand apart from 98% of your peers in No.America. Fantastic my young friend. JOB WELL DONE.

Its up to you where you want to take all this from here. Before you answer remember that Bodybuilders physiques are developed with intense diet and narrow targeting. Proper training for Bodybuilding competition will leave you so close to adrenal exhaustion that sometimes the mere thought of squeezing in cardio will become a challenge. All for what...one night of smoke and mirrors and a $15 trophy? Or maybe a title that validates years of gut wrenching effort and dedicated lifestyle. Membership in the smallest group of elete 'so called athletes' with the exception of marathon badmitton. Or the quiet moment by yourself standing in front of the mirror and seeing what Michaelangelo saw when he sculptured David as a tribute to God's creation of the Perfect Man. "The human body is fucking beautiful when it is properly fed and worked to its maximum".

Baldie

[freebirdmac]

Huge transformation!!! Where you are at right now is where a lot of guys would stay. And be very happy! I see a lean bulk in your future :)

[Down4whatever]

i think you might have been a fatter fuck than even I was....you have the redheaded John Travolta look in the left pic!

I agree, I was pretty horrid looking; at least you carried yours well.


Great to check out your old pics it helps you remember how much work you have put in and how great you look now...you should be so proud.
I'm so proud of you - I know how hard it is to change your body and mindset.

Thanks P, I'm proud of you too! It's healthy to look back and reflect from time to time


I think you really should be proud Matt. The difference between then and now is so tremendous!

Thanks Mike, I can tell that came from the heart. I know we joke alot in these journals, but when it comes down to it, we have done great things for our bodies and we will reap big rewards for the hard work. You da Man! *chest bump* lol


Do you need to stop shoulder work or stop bb chest and use db and cables?

Not sure, thinking back, this nagging pain started when I moved over to DB's. I'm gonna give it a few days before I make any decisions.


Amazing transformation. Physique now reeks 'athlete'. If I saw you for the first time at the beach you would catch my eye as an elete level tri athlete who dabbles in power lifting (your erectors scream dead lift). You now stand apart from 98% of your peers in No.America. Fantastic my young friend. JOB WELL DONE.

Its up to you where you want to take all this from here. Before you answer remember that Bodybuilders physiques are developed with intense diet and narrow targeting. Proper training for Bodybuilding competition will leave you so close to adrenal exhaustion that sometimes the mere thought of squeezing in cardio will become a challenge. All for what...one night of smoke and mirrors and a $15 trophy? Or maybe a title that validates years of gut wrenching effort and dedicated lifestyle. Membership in the smallest group of elete 'so called athletes' with the exception of marathon badmitton. Or the quiet moment by yourself standing in front of the mirror and seeing what Michaelangelo saw when he sculptured David as a tribute to God's creation of the Perfect Man. "The human body is fucking beautiful when it is properly fed and worked to its maximum".

Baldie

Thanks a million B, I like how you side-stepped saying I don't look like a BB'er, LOL. :D

I know I have a long way to go and I know you are always concerned about my cardio, but if you stepped inside my body just one time after or during my cardio, you'd see that the intensity is child's play and I never push any limits regarding HR. I will continue to do work and charge toward my goal of belonging on the natural stage!!


Huge transformation!!! Where you are at right now is where a lot of guys would stay. And be very happy! I see a lean bulk in your future :)

Thanks Pam! I'm only going to keep going to see if I have the discipline to get to 5%. My last lean bulk was a disaster, but I do think I put on a lb or two of LBM :hypno:

[AnglicanBeachParty]

Amazing transformation. Physique now reeks 'athlete'. If I saw you for the first time at the beach you would catch my eye as an elete level tri athlete who dabbles in power lifting (your erectors scream dead lift). You now stand apart from 98% of your peers in No.America. Fantastic my young friend. JOB WELL DONE.

Ditto!

[Down4whatever]

Calories - 2,259
Protein - 239g or 42%
Net Carbs - 143g or 25%
Fat - 68g or 27%
Fiber - 33g or 6%

COMMENTS 11-25-2009

Good day of eating; I would have liked another 50-100 calories to stiffle the hunger, but I was too strict. Cardio in a few minutes!

Weigh and Measure this Morning:

Weight:

11/4/09 - 199
11/11/09 - 196.6
11/18/09 - 196.2
11/25/09 - 195.4

Waist:

11/4/09 - 35 5/16"
11/11/09 - 35 3/16"
11/18/09 - 34"
11/25/09 - 34 1/4"

As you see, waistline is back up, which makes more sense now. I probably just had a low gut day last week :D. My weight is just creping down, which is unsettling, but whatever. As long as I see mirror results, I'm not gonna panic.

[bigdaddyd]

Transformation is looking terrific man. Amazing.

[Down4whatever]

Ditto!


Transformation is looking terrific man. Amazing.

Thanks gentlemen!

It's kind of embarassing, but reflection is necessary. I'm always reluctant to take compliments about transforming cause IMO, I was lazy to let myself get to my worst point.

[gman]

wonder what my erectors scream?

[Down4whatever]

MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 3.11 miles
Time - 31:28
Avg Pace - 10:07/mile
Max speed - 8.5 mph **did zero intervals
Calories - 461

COMMENTS:

Not as much energy in reserve like I had yesterday. I got the job done! Wednesday is usually day off from training, but since tomorrow is TG, I'm gonna go in and do a Back session later this afternoon!

[bodyhard]

Excellent!!

[Down4whatever]

Excellent!!

That's cool man! I wish I knew how to put photos side by side like that.....how do you do it?

....and thank you for doing it :cool:

[bodyhard]

That's cool man! I wish I knew how to put photos side by side like that.....how do you do it?

....and thank you for doing it :cool:


Simple, just open each photo with your photo editor, crop it and then re-size both of them to the same pixel size. Open a new sheet, copy and paste each one and put side by side.

[Baldiewonkanobi]

Say Matt...over in Whoopersnoodle.com you were in test booster trial thing. Half dozen men each trying a different plant sterol booster. You...anyone get any positive results?

Baldie

[gman]

the store I get my supps at sells OTC stuff with the Tokkyo brand name...it's supposed to be the shit.

[buckimscl]

Happy Thanksgiving!

[bigdaddyd]

Happy Thanksgiving!

[Down4whatever]

Calories - 2,206
Protein - 255g or 46%
Net Carbs - 126g or 23%
Fat - 63g or 25%
Fiber - 33g or 6%

Calories - 2,664
Protein - 252g or 38%
Net Carbs - 192g or 29%
Fat - 78g or 26%
Fiber - 48g or 7%

Thanksgiving day was heavily estimated; in fact I believe it's about 100-200 calories over estimated, but I like to estimate high.

[Down4whatever]

MORNING FASTED CARDIO

Country Road Shuffle:

Distance - 3.29 miles
Time - 31:55
Avg Pace - 9:41/mile
Max speed - 8.0 mph **did zero intervals
Calories - 496

COMMENTS:

Cold as heck out there; thermometer read 33 degrees. Family thought I was crazy.

[Down4whatever]

MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 3.15 miles
Time - 31:25
Avg Pace - 9:59/mile
Max speed - 8.1 mph **did zero intervals
Calories - 464

COMMENTS:

Low energy today. I figured with the higher cals yesterday, that the run would be a breeze. Wrong! I may go do legs later today.

[Down4whatever]

BACK

DEADLIFT (FROM FLOOR)

135 X 10
225 X 8

295 X 5 **wow, haven't pulled from the floor in a while
305 X 5
315 X 5
325 X 5
335 X 5
355 X 1
375 X 1
405 X 1
425 X 0 **oops

SEATED CABLE ROWS

140 X 12
140 X 12
140 X 12

ONE ARM CABLE ROWS

60 X 12
60 X 12
60 X 12
70 X 10
70 X 10
70 X 10

T-BAR ROWS

1 plate X 10
1 plate + 25 X 8
2 plates X 5
1 plate X 12 **dropset

ISO LAT HIGH ROW

4 plates X 10
4 plates X 10
4 plates + 20 X 10

COMMENTS:

Strength was shot after cable rows and elbow was screaming. Short session; in and out in 45 minutes.

[Down4whatever]

Say Matt...over in Whoopersnoodle.com you were in test booster trial thing. Half dozen men each trying a different plant sterol booster. You...anyone get any positive results?

Baldie

I don't think the ZEUS did much in the way of gains, but it sure kept my pecker hard :D

Seriously, it's hard to say. I did however, manage to overeat and put on a good amount of fat. :(

[Baldiewonkanobi]

What I thought. As you know I love NXT. However, I believe NXT works only when ones Estroidols are artificialy elevated as with Doc prescribed AndroGel or HRT Testosterone injections. My take anyway. Blood test validated.

Whats with the wussy training? Not like you. Turkey Tomales and deep fried Ding Dongs for dinner?

Baldie

[Down4whatever]

What I thought. As you know I love NXT. However, I believe NXT works only when ones Estroidols are artificialy elevated as with Doc prescribed AndroGel or HRT Testosterone injections. My take anyway. Blood test validated.

Whats with the wussy training? Not like you. Turkey Tomales and deep fried Ding Dongs for dinner?

Baldie

Interesting. Glad I didn't spend the hard earned dough on it.

LOL, that Back session above was from Wednesday; just forgot to post it. I thought it was a decent session; back was fried. I have taken your advice and slowed the reps down on lat movements to super-slow-mo and I really feel the lats working finally!

I'll do better next time! :D

[Down4whatever]

Calories - 2,224
Protein - 217g or 39%
Net Carbs - 127g or 23%
Fat - 82g or 33%
Fiber - 30g or 5%

COMMENTS 11-28-2009

Trimmed down to 5 meals yesterday; that helps me manage calories better and day when I get around later, it works out perfectly. Not sure where to go from here as far as cycling; I may just set a goal of 2400 today since I did a pretty good leg session.

I peeked and weighed this morning at 193.2 which was exciting......it's the little things that get me excited :D

[blu2xtreme]

I peeked and weighed this morning at 193.2 which was exciting......it's the little things that get me excited :D


Great job ....I take excitement where ever I can get it :D

I have not peeked at the scale this weekend ...which really scares me:hypno:

[Down4whatever]

LEGS/TRICEPS

SQUATZ

135 X 10 **ROM= L.A.F.......low as fuck
185 X 6

245 X 12
255 X 10
265 X 8
225 X 12 **immediate dropset

SMITH CLOSE STANCE SQUATS

185 X 12
225 X 10
255 X 8
175 X 12 **immediate drop set

SEATED LEG CURLS

115 x 20
120 x 15
125 x 15 **started feeling nauseous here

LEG EXTENSIONS

120 X 20 **used neutral toe angle
125 X 17
130 X 15

SEATED DIP MACHINE

210 x 30
220 x 20
230 x 20

FACE PULLS

70 X 12
70 X 12
80 X 12 **wanted to hit rear delts for a quickie

TRICEP PUSHDOWN

80 X 12
85 X 10
90 X 8

CARDIO

Gym Track Shuffle

Distance: 3.30 miles
Time: 35:56
Avg Pace: 10:54/mile
Max Speed: 8.2 mph
Calories: 473


COMMENTS:

Had a tough time shaking off the nausea. After the seated dips, I tanned for 15 minutes to get a rest and see if my stomach would feel better. It helped a little, but not much. Ironically, the cardio was what made the nausea go away. I speed-walked about 60-70% of the cardio, but it was refreshing. I received my goodies from Chris aceto's Company today. I tried a whey shake already and the flavor was great! Tastes as good as ON; actually pretty similar. I'll start the Nordrenalean HSL at dinner time since I already had a ton of caffeine this morning.

Cardio Totals for the week ending 11/28/2009:

Distance: 30.23 miles
Time: 5:05:28
Avg Pace: 10:06/mile
Max Speed: 9.9 mph
Calories: 4,484

[gman]

I don't think the ZEUS did much in the way of gains, but it sure kept my pecker hard :D

(

send me the leftovers, I need the help:p

[Down4whatever]

Calories - 3,004
Protein - 186g or 25%
Net Carbs - 239g or 32%
Fat - 126g or 37%
Fiber - 44g or 6%

COMMENTS 11-29-2009

Obviously a cheat meal was had :D. I also had about 3 cups of low sugar, low fat ice cream made into a big ass strawberry shake!!! I used SF strawberry preserves and skim milk too, so it was only about 550 calories. Back at it today. I peeked again and weighed 193.8 this morning, so not too much damage.

[Down4whatever]

send me the leftovers, I need the help:p

Haha, yeah.....I need the h.......umm nevermind, I forgot I ain't got nobody to share it with :D

[Down4whatever]

MORNING CARDIO

Gym Track Shuffle:

Distance - 13.14 miles
Time - 2:09:28
Avg Pace - 9:51/mile
Max speed - 9.4 mph
Calories - 1,966

COMMENTS:

I didn't intend to keep the pace I did, but I had great energy this morning. Also, I wanted to make sure I ran a full half marathon distance and it started raining at around mile 10 which pissed me off cause that was right where I intended to do alot of power walking. Oh well, I had plenty of Xtend before during and after the run, so all is good! Now I can say that I have done a half marathon even though I walked alot.......it's a big deal to me.

Mile 1: 9:24
Mile 2: 9:29
Mile 3: 9:36
Mile 4: 9:05
Mile 5: 9:30
Mile 6: 9:02
Mile 7: 11:02
Mile 8: 10:29
Mile 9: 10:26
Mile 10: 10:32
Mile 11: 10:03
Mile 12: 9:38
Mile 13: 9:36 **freaking rain....

[Down4whatever]

Calories - 2,283
Protein - 264g or 46%
Net Carbs - 125g or 22%
Fat - 62g or 25%
Fiber - 43g or 7%

COMMENTS 11-30-2009

Plain ol' Sunday. Bumped up the whey shakes a bit....that's why protein got so high.

[Down4whatever]

MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 3.02 miles
Time - 34:50
Avg Pace - 11:31/mile
Max speed - 10.5 mph **did zero intervals
Calories - 419

COMMENTS:

This session was almost all walking as my legs are a little fatigued and I wanted them to rest up a bit before tonight. My lower back is a little tight as well, probably from the 'hike' yesterday. Back to work today :( .......so depressed about that.....

[blu2xtreme]

Have a great Monday Matt :)
...and I know you are amazed I never commented on a earlier post by you and Mike about the Zeus stuff -
I am trying to be more serious and less flirty :p
Not sure I have it in me -so I added the wink to my signature;)

[gman]

MORNING CARDIO

Gym Track Shuffle:

Distance - 13.14 miles
Time - 2:09:28
Avg Pace - 9:51/mile
Max speed - 9.4 mph
Calories - 1,966

COMMENTS:

I didn't intend to keep the pace I did, but I had great energy this morning. Also, I wanted to make sure I ran a full half marathon distance and it started raining at around mile 10 which pissed me off cause that was right where I intended to do alot of power walking. Oh well, I had plenty of Xtend before during and after the run, so all is good! Now I can say that I have done a half marathon even though I walked alot.......it's a big deal to me.

Mile 1: 9:24
Mile 2: 9:29
Mile 3: 9:36
Mile 4: 9:05
Mile 5: 9:30
Mile 6: 9:02
Mile 7: 11:02
Mile 8: 10:29
Mile 9: 10:26
Mile 10: 10:32
Mile 11: 10:03
Mile 12: 9:38
Mile 13: 9:36 **freaking rain....

good God, Matt. a week of cardio in one day, damn!

I am not going to tell you it was bad, because I don't quite buy that theory.

[gman]

Have a great Monday Matt :)
...and I know you are amazed I never commented on a earlier post by you and Mike about the Zeus stuff -
I am trying to be more serious and less flirty :p
Not sure I have it in me -so I added the wink to my signature;)

knowing you, this was harder than eating enough! :p

[Baldiewonkanobi]

Chit, thats more miles than I do in one night to the john and back with a prostate attack.

My son Keith (49) was doing crazy one hour one on one basketball every night on top of his morning lifting. He developed Plantar Faceitis six months ago, dropped the basketball, cut back on his carbs and does one hour weights instead of 1/2 and his physique has exploded. Just sayin.....March is getting closer. You could very well be our winner.


Baldie

[Down4whatever]

good God, Matt. a week of cardio in one day, damn!

I am not going to tell you it was bad, because I don't quite buy that theory.

Yeah, neither do I. If I'd been out there running my ass off at some ungodly HR, maybe.

I've always wanted to say I've done half marathon. Next year or 2011 I'd like to try a marathon, but we'll see....it would definately have to be like a 6 hour ordeal where I keep the pace in the 15 minute/mile range.

[Down4whatever]

Have a great Monday Matt :)
...and I know you are amazed I never commented on a earlier post by you and Mike about the Zeus stuff -
I am trying to be more serious and less flirty :p
Not sure I have it in me -so I added the wink to my signature;)

Thanks Blu! I was wondering where you were on those comments :D

I like to flirt too, but it loses it pazazz for me when the flirtees are 1,000's of miles away.

[Down4whatever]

Chit, thats more miles than I do in one night to the john and back with a prostate attack.

My son Keith (49) was doing crazy one hour one on one basketball every night on top of his morning lifting. He developed Plantar Faceitis six months ago, dropped the basketball, cut back on his carbs and does one hour weights instead of 1/2 and his physique has exploded. Just sayin.....March is getting closer. You could very well be our winner.


Baldie

I'll definately drop the cardio when not cutting next time around. I'll keep a little sprinkled in just to maintain cardiovascular health.

To me it's less like cardio and more like endurance training as I make sure I maintain a pace where I can converse.......yes, I do talk to myself when doing cardio.....also do a little military cadence from time to time :D

[gman]

Thanks Blu! I was wondering where you were on those comments :D

I like to flirt too, but it loses it pazazz for me when the flirtees are 1,000's of miles away.

old guys like me take flirting however we can get it. :p

[gman]

Yeah, neither do I. If I'd been out there running my ass off at some ungodly HR, maybe.

I've always wanted to say I've done half marathon. Next year or 2011 I'd like to try a marathon, but we'll see....it would definately have to be like a 6 hour ordeal where I keep the pace in the 15 minute/mile range.

I actually ran a marathon in 1991....4 hours and 18 minutes, not exactly running, but I did finish!

[Down4whatever]

I actually ran a marathon in 1991....4 hours and 18 minutes, not exactly running, but I did finish!

Holy shit, that is an awesome time!! If you look at my time yesterday, 2:08:48 was my 13.1 time, your marathon time is almost exactly double. That is pretty damn good! How long did you train for that? There's no way I could have done another 13.1 yesterday anywhere close to 2:08:48...

[AnglicanBeachParty]

I actually ran a marathon in 1991....4 hours and 18 minutes, not exactly running, but I did finish!

Me, too. I ran the Los Angeles Marathon in 1991. I don't remember my time, but it was slower than yours.

I tried to quit. I stopped around Mile 22 and waited for the buses that were supposed to shuttle us back to the start/finish line. But after a half hour of waiting I got up and jogged/walked the rest of the way.

Never again!

[gman]

haha, I was walking and running from 21 on.

I remember at one point at about 23, a group of coeds was about 1/4 mile up on my right and I couldn't walk in front of them, now could I?

they were chanting tight butts drive us nuts, if I weren't so brutally exhausted, it would have been funny!

[gman]

Holy shit, that is an awesome time!! If you look at my time yesterday, 2:08:48 was my 13.1 time, your marathon time is almost exactly double. That is pretty damn good! How long did you train for that? There's no way I could have done another 13.1 yesterday anywhere close to 2:08:48...

i was only 29, so it was different back then! lol

I ran 5 miles a day 5 days a week, on Saturday I would do 10, and I took Sundays off.

did this for about 7 months prior to the race

I used to run 8:45-9:00 miles for a long time. No hills around here which helps a lot.

[Down4whatever]

i was only 29, so it was different back then! lol

I ran 5 miles a day 5 days a week, on Saturday I would do 10, and I took Sundays off.

did this for about 7 months prior to the race

I used to run 8:45-9:00 miles for a long time. No hills around here which helps a lot.

Cool! You should be proud of that accomplishment! Next time you tell someone about it, I would definately put a more positive spin on it. I know guys who work for years to get their times under 4 hours, and your first time out you hit 4:18.....nice

[buckimscl]

Checking in Matt to see how things are going?

[Down4whatever]

LEGS

SQUATZ

135 X 10 **ROM= L.A.F.......low as fuck
185 X 6

225 X 20
225 X 20 **feeling masochistic tonight :hypno:

SMITH BULGARIAN SPLIT SQUATS

95 X 10
105 X 8
115 X 8
125 X 8 **painful lil bitches

SEATED LEG PRESS (HAMSTRING EMPHASIS)

200 x 20 **seat forward, feet close, high foot position
220 x 20
240 x 20

LEG EXTENSIONS

130 X 15 **tried to point toes in on all reps
135 X 15
140 X 15 **did various rest pauses on all

SEATED LEG CURLS

110 X 20
120 X 15
130 X 15

COMMENTS:

Session took about 70 minutes, but you couldn't tell by looking at it on paper. I feel good about it. I also did about 6 sets for lats before training partner arrived, but I will refrain from logging it. My plan is to do some lat work every time I do leg work which is twice per week! Chest tomorrow with probably biceps.

[blu2xtreme]

Very impressive on the SMITH BULGARIAN SPLIT SQUATS
I have only done these with db's and my quads burned for a damn week:hypno:

Glad they weren't on this weeks rotation :p

[Down4whatever]

Very impressive on the SMITH BULGARIAN SPLIT SQUATS
I have only done these with db's and my quads burned for a damn week:hypno:

Glad they weren't on this weeks rotation :p

Haha, thanks, they were painful. The real pain was the back 2 back 20 reppers on squats.....I know, the weight was 'light', but still a mental challenge!

[Down4whatever]

Calories - 2,511
Protein - 245g or 39%
Net Carbs - 167g or 26%
Fat - 75g or 27%
Fiber - 50g or 8%

COMMENTS 12-01-2009

Got good calories yesterday; my legs feel like they deserve it......today is lowwwwwwww Tuesday as I've come to know it. Scale held steady at 193.8 this morn :( Tomorrow is official weigh & measure...

[Down4whatever]

MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 3.13 miles
Time - 29:33
Avg Pace - 9:27/mile
Max speed - 8.1 mph **did zero intervals
Calories - 474

COMMENTS:

All jogging today to make up for yesterdays walk-fest. I actually had decent energy--chalk it up to higher calories yesterday. When does this shit get easier? :hypno: :D

[AnglicanBeachParty]

When does this shit get easier? :hypno: :D

March 6, 2010. :p

[gman]

March 6, 2010. :p

thanks for the encouragement!

Hey Matt, hydrate today like never before and see if it bumps the scale down in the morning.

[Down4whatever]

March 6, 2010. :p

Probably right.....


thanks for the encouragement!

Hey Matt, hydrate today like never before and see if it bumps the scale down in the morning.

Man, I'm not sure how much more water I can drink in a day and still be a productive worker; I counted and on average I make 10 bathroom visits during the 8.5 hours at work. Maybe I can drink a shitload after work......nah, I don't need to play games with the scale. Fuck it, it is what it is...

[gman]

Probably right.....



Man, I'm not sure how much more water I can drink in a day and still be a productive worker; I counted and on average I make 10 bathroom visits during the 8.5 hours at work. Maybe I can drink a shitload after work......nah, I don't need to play games with the scale. Fuck it, it is what it is...

i was wondering, you were taking on Mike Gartman type scale obsession for a moment. I was starting to worry

[fatbackgoal]

It never gets easier it just becomes a lifestyle. Good work and keep it up!!

[bodyhard]

It never gets easier it just becomes a lifestyle.

Right on point!

[Down4whatever]

It never gets easier it just becomes a lifestyle. Good work and keep it up!!


Right on point!

I was actually being facetious....I agree, it's already become a lifestyle long ago. We are our own sick puppeteers.....:hypno:

[gman]

we are bad puppets, but good puppeteers...or is it the other way around?

[Down4whatever]

we are bad puppets, but good puppeteers...or is it the other way around?

LOL, I believe it's the other way around :D

[Down4whatever]

CHEST

DEADLIFT

135 X 12
225 X 12
315 X 6
275 X 10 **we did these to get blood flowing

BB BENCH PRESS

135 X 12 wu
185 X 5 wu

215 X 8
225 X 6
250 X 5 **had to rest pause last 2 reps

BB INCLINE PRESS

175 X 8 **shoulder screaming bloody murder again
190 X 6
205 X 5

HS WIDE CHEST

115 X 12 **plate weight only; weight is per side
135 X 10
145 X 8

70 X 15 **immediate dropsets
70 X 15
70 X 12
70 X 10
70 X 10

HIGH TO LOW CABLE CROSSOVER

45's X 12
45's x 10 **experimenting with these
50's X 10
50's X 10

COMMENTS:

Short and sweet.....except it wasn't sweet. I'm looking at doing a 2 week shoulder layoff/deload; I think there is some damage done internally. Great timing.....not! Gonna do biceps on another day this week; wasn't feeling it.

[Down4whatever]

Calories - 1,981
Protein - 234g or 47%
Net Carbs - 110g or 22%
Fat - 59g or 27%
Fiber - 23g or 4%

COMMENTS 12-02-2009

Low Tuesday lived up to it's name again! No cardio this morning; feeling a little low mentally.

Official Weigh and Measure:

Weight:

11/25/2009 - 195.4
12/2/2009 - 193.8

Down - 1.6 lbs

Waist:

11/25/2009 - 34 1/4"
12/2/2009 - 33 13/16"

Down - 7/16"

Results are okay, but still a little ho hum.......yawn!

[freebirdmac]

What do you mean ho-hum results? Those are great numbers!!!

[blu2xtreme]

Good morning Matt :hmn:
Have a great day:)

[buckimscl]

Good numbers Matt!

[Down4whatever]

What do you mean ho-hum results? Those are great numbers!!!

I think I have my expectations set too high :dunno:


Good morning Matt :hmn:
Have a great day:)

Thanks, you too!



Good numbers Matt!

Thanks.

[gman]

really good Matt, almsot a half inch in the waist in one week!

It's taken me 8 weeks to lose an inch and a half!

Good job!

[Down4whatever]

really good Matt, almsot a half inch in the waist in one week!

It's taken me 8 weeks to lose an inch and a half!

Good job!

Hey Mike! Thanks for the props, but I think the waist measurement is prob the most untelling measurement we do. Last week, I remember feeling a bit bloated.....the slightest bit of bloat or water retention seems to skew the waistline measurement in a big way.

[Baldiewonkanobi]

:flowers: Congrats you won....

Check my thread :mad:....

Baldie

[Down4whatever]

:flowers: Congrats you won....

Check my thread :mad:....

Baldie

Hey B, could you also dream me up a nice trophy? My trophy case is awful empty :D

[gman]

I'd rather win supplements than a trophy!

[Down4whatever]

This is the slowest day at work..........where's the 'shooting oneself in the temple' smilie when you need it? :D :hypno:

[gman]

December is the second toughest month for me. I know tax season is coming soon and I don't want to do anything right now.

Worst month is May, right after tax season is over.

[Down4whatever]

December is the second toughest month for me. I know tax season is coming soon and I don't want to do anything right now.

Worst month is May, right after tax season is over.

Been there....gonna do my damnedest to keep from going back to public, but I may be forced to do it......life sux sometimes

[bodyhard]

CHEST

DEADLIFT

135 X 12
225 X 12
315 X 6
275 X 10 **we did these to get blood flowing

BB BENCH PRESS

135 X 12 wu
185 X 5 wu

215 X 8
225 X 6
250 X 5 **had to rest pause last 2 reps

BB INCLINE PRESS

175 X 8 **shoulder screaming bloody murder again
190 X 6
205 X 5

HS WIDE CHEST

115 X 12 **plate weight only; weight is per side
135 X 10
145 X 8

70 X 15 **immediate dropsets
70 X 15
70 X 12
70 X 10
70 X 10

HIGH TO LOW CABLE CROSSOVER

45's X 12
45's x 10 **experimenting with these
50's X 10
50's X 10

COMMENTS:

Short and sweet.....except it wasn't sweet. I'm looking at doing a 2 week shoulder layoff/deload; I think there is some damage done internally. Great timing.....not! Gonna do biceps on another day this week; wasn't feeling it.

Matt I am confused, sorry I haven't been reading your journal, but you state chest, yet you start the training with deadlifts? Or is that a typo?

[Down4whatever]

Matt I am confused, sorry I haven't been reading your journal, but you state chest, yet you start the training with deadlifts? Or is that a typo?

Last time we did chest, we both decided we needed a good warm-up exercise to get blood flowing. If you notice, none of the DL weight was taxing, just something besides cardio to get blood moving.....it didn't really work as I had a shitty chest day. Gonna take a few weeks off from bench press--and maybe incline too.

Funny thing is that shoulder press last night (Thursday)didn't hurt like bench press and incline did on Tues. :dunno:

[Down4whatever]

Calories - 1,709
Protein - 212g or 49.5%
Net Carbs - 74g or 17%
Fat - 57g or 30%
Fiber - 15g or 3.5%

COMMENTS 12-04-2009

This may be my last week of dieting as I'm so frustrated with losing nothing. In fact, yesterday, I gained.......

Won't be posting much because I'm so pissed off I can hardly be positive about anything. Maybe it's just a phase :dunno:

[Baldiewonkanobi]

Time for time off....period. Think about the Dave Draper remedy for the next 3 days. 5 fish (I do it with baked cod and a dash of lemon juice) and water meals per day. No training, no cardio. Double your vit/min and take 3 tablespoons of pysllium husk (Metamucil) with liberal water at bedtime. A quick 3 days. Then hit the scales. No cardio on first day back only weights. You will not have any glycogen and will run off muscle. In fact GMAN...if you see this post....hmmmmm??

Baldie

[gman]

Matt, don't give up. I am stuck too, but I can tell I am getting leaner at the same time. My 34 relaxed fit jeans are falling off today. go look at my pic from today. I can't explain why, but even though I haven't lost much weight in the past month, I am looking better every day.

DON"T GIVE UP OR I WILL KICK YOUR SORRY ASS

[bodyhard]

Last time we did chest, we both decided we needed a good warm-up exercise to get blood flowing. If you notice, none of the DL weight was taxing, just something besides cardio to get blood moving.....it didn't really work as I had a shitty chest day. Gonna take a few weeks off from bench press--and maybe incline too.

Funny thing is that shoulder press last night (Thursday)didn't hurt like bench press and incline did on Tues. :dunno:

IMO a large muscle like the back is not a good warm up for another large muscle group, in this case the chest.

Contrary to what most believe the lats are a big part of benching, pre-exhausting it prior to doing chest, to me, is counterproductive.

Next Chest work-out, besides your regular warm up, if you haven't tried this already, take a 5lb plate and just rotate your arms in big circular motions. Do this till your shoulders start getting warm/hot.

[bodyhard]

Yo Matt where the fuck are you?

[buckimscl]

Matt, it's a plateau get back in the game bro!

[Down4whatever]

Hey peeps! I'm still going strong, I just need some time away from journaling.

For some reason I became very obsessive and needed some time to break up things a bit. I have a very borderline OCD personality and it just became too much last week as I was killing myself in a huge caloric deficit and nailing 7-8 hours of cardio/week only to gain weight--not sure what happened, but I have put away the scale and am now just trying to focus on having fun.

Whatever happens, I'll be at the Arnold to cheer you guys on! I will continue dieting hard, but I don't think my body wants to burn fat for some reason. I'll be posing next to you guys either way. Maybe I'll be 'that' guy everyone laughs at for not being conditioned, lol. :hypno:

[freebirdmac]

"huge caloric deficit and nailing 7-8 hours of cardio/week only to gain weight"

Duh. Eat more and cut back on the running :yep:
It might be counterintuitive, but it'll work.

Glad you're still around!

[gman]

missed you bro...you already are in good condition, just relax and have fun with it.

let me be the worrier, I am good at it

[Down4whatever]

"huge caloric deficit and nailing 7-8 hours of cardio/week only to gain weight"

Duh. Eat more and cut back on the running :yep:
It might be counterintuitive, but it'll work.

Glad you're still around!

Again, I don't 'run', I lightly jog. ;)

This was one of the things I experimented on this weekend. I did 15 minutes of stairmaster on Friday and 25 minutes on Saturday......I was soaked and I felt more intensity from that than any of my jogging/walking sessions. Bottom line, I think my cardio is not intense enough.


missed you bro...you already are in good condition, just relax and have fun with it.

let me be the worrier, I am good at it

Ha, thanks Mike! You're killing it bro! I predict 198.7 tomorrow morning for you.

[gman]

you don't understand how much I ate yesterday.

Probably 1 1/2 cups just of almonds alone.

[bodyhard]

Hey peeps! I'm still going strong, I just need some time away from journaling.

For some reason I became very obsessive and needed some time to break up things a bit. I have a very borderline OCD personality and it just became too much last week as I was killing myself in a huge caloric deficit and nailing 7-8 hours of cardio/week only to gain weight--not sure what happened, but I have put away the scale and am now just trying to focus on having fun.

Whatever happens, I'll be at the Arnold to cheer you guys on! I will continue dieting hard, but I don't think my body wants to burn fat for some reason. I'll be posing next to you guys either way. Maybe I'll be 'that' guy everyone laughs at for not being conditioned, lol. :hypno:

Honestly I think you are making things too complicated, but hey thats just me :D

Either way man, don't fucking stop training!

[Capt_lou]

Hey peeps! I'm still going strong, I just need some time away from journaling.

For some reason I became very obsessive and needed some time to break up things a bit. I have a very borderline OCD personality and it just became too much last week as I was killing myself in a huge caloric deficit and nailing 7-8 hours of cardio/week only to gain weight--not sure what happened, but I have put away the scale and am now just trying to focus on having fun.

Whatever happens, I'll be at the Arnold to cheer you guys on! I will continue dieting hard, but I don't think my body wants to burn fat for some reason. I'll be posing next to you guys either way. Maybe I'll be 'that' guy everyone laughs at for not being conditioned, lol. :hypno:

I was just like this about a year ago. I ended up just going through the motions in the gym for about a month, not seeing any gains and pretty much became frustrated of all the shit. Then one day while talking to Carl he asked me if it was still fun. And I said not really. Well I changed my split, made a set of goals for myself and for some reason it all just fell in place from there.

I think we all just need to get back to it being fun and enjoyable for ourselves. Not for any other asshole out there. The gym is my time, my temple, my place where no outside bull shit can affect me. I think you need to find that place too.

[Down4whatever]

you don't understand how much I ate yesterday.

Probably 1 1/2 cups just of almonds alone.

Your body probably needed it bro. Put it behind you and worry about today.....that's how I'm trying to look at it.


Honestly I think you are making things too complicated, but hey thats just me :D

Either way man, don't fucking stop training!

You're absolutely correct man! People with personalities like mine have a way of doing this! I drill down all the numbers 100 times and when reality (scale) doesn't add up to projection, it fucks with me hardcore. It's hard to explain if you're not like me, but trust me--it sucks and I'm working on changing it!


I was just like this about a year ago. I ended up just going through the motions in the gym for about a month, not seeing any gains and pretty much became frustrated of all the shit. Then one day while talking to Carl he asked me if it was still fun. And I said not really. Well I changed my split, made a set of goals for myself and for some reason it all just fell in place from there.

I think we all just need to get back to it being fun and enjoyable for ourselves. Not for any other asshole out there. The gym is my time, my temple, my place where no outside bull shit can affect me. I think you need to find that place too.

Great post Tom!! This is exactly where i am. I looked up and realized I'm having ZERO fun. I'm working on fixing that......not that a cut diet will ever be 'fun' as it were :D I just need to make sure the end result will equal a big enough reward.

[bodyhard]

This is exactly where i am. I looked up and realized I'm having ZERO fun. .

When this shit becomes a chore and you are doing it just to do it, that is when the beginning of the end starts.

You should want to go to the gym, you should look forward to it. Each time you reach a progression it should be a self fulfillment gratification.

Train hard, be focus, but fuck man have fun, when it is no longer fun then why the fuck are you doing it?

[Down4whatever]

When this shit becomes a chore and you are doing it just to do it, that is when the beginning of the end starts.

You should want to go to the gym, you should look forward to it. Each time you reach a progression it should be a self fulfillment gratification.

Train hard, be focus, but fuck man have fun, when it is no longer fun then why the fuck are you doing it?

I'm working on strategies to overcome this, John. I agree with you.

It's hard to get PR's right now because of extremely low calorie levels, so that does take some of the fun out of it automatically. I have been plateaued on almost all my lifts anyway. I'm starting tonight on a new progression spreadsheet where I'm dialing back all the lifts and gonna progress as best I can until March; then I will attempt to hit some real PR's.

Started 2-a-days cardio today!! Felt nice to jog at lunch! I also dumped marathon Sundays, so it does even out a bit.

Does anyone know if there would be a difference in these two scenarios:

1) Jog/Walk/Hike 12-15 miles in a 2-3 hour period at one time in one day
2) Jog/Walk/Hike 2-3 miles in a 25-30 minute period 5 days per week

Same distance; same time.

[gman]

I throttled back on thinking of being strong because I know this 12 weeks is for cutting. I can get pr's later. It has really freed up my mind to just worry about cutting. I have fun and don't worry that I am only doing db flys with 40's, or laterals with 25's. Right now it's about getting lean, not getting bigger or stronger.

Just take stock of what's important to you and go for it! I want you to cut and see what you have so you won't regret not doing it, and forget the other stuff for a while. But I am biased. It's your decision to make!

On the cardio, if you want to cut, I think option one is better. Just a brisk 2-3 hour walk once a week.

Bust your ass in the gym and don't rest much between sets and that will be enough cardio during the rest of the week, IMO.

Interested to see what everyone thinks, Matt.

Whatever you decide is ok with me!

[AnglicanBeachParty]

Does anyone know if there would be a difference in these two scenarios:

1) Jog/Walk/Hike 12-15 miles in a 2-3 hour period at one time in one day
2) Jog/Walk/Hike 2-3 miles in a 25-30 minute period 5 days per week

Same distance; same time.

I think the key to the way cardio works for fat loss is not mostly the calories burned during the exercise itself, but the residual speeding up of the metabolism so that you burn more during your resting hours.

So, in the scenario above, the calories burned during exercise would be the same. But I believe that the 2nd scenario keeps your metabolism more cranked up so that you'd burn more calories at rest from doing that.

[bodyhard]

It's hard to get PR's right now because of extremely low calorie levels, so that does take some of the fun out of it automatically.

Matt this goes back to the same shit you and I spoke about at BB.com.

You need to ask yourself are you a bodybuilder or a powerlifter. Don't concern yourself so much with how much you can lift or hitting a new PR.

Right now you are working your body, sculpting it, remodeling it. You can always get back to the heavy lifts when you are off-season or bulking up however you want to phrase it. Ya feel me?

[Down4whatever]

LEGS

BOX SQUATZ

135 X 8 **ROM - 16" box
185 X 6

215 X 10
235 X 8
255 X 6
265 X 4
295 X 3

SLDL

135 X 10
155 X 10
175 X 10

BB LUNGES

105 X 30 **15 per leg
115 X 30
135 X 30

SEATED LEG CURLS

120 x 20
125 x 15
130 x 15

LEG EXTENSIONS

130 X 15 **used neutral toe angle
140 X 15
150 X 15

CALF RAISES

5 sets 20 x various weights and angles

COMMENTS:

Felt awesome tonight! Just needed to get my head straight. I'm not a perfect human being and I make mistakes; I try to keep my personal problems to myself, but you guys in here are basically all the friends that I have and this journal is a good outlet for me. I appreciate you peeps--and Baldie, I'm sorry I let you down :o

I'm gonna keep it real and bust my ass like usual!!!

[AnglicanBeachParty]

I am impressed by the BB lunges.

I couldn't come close to matching that. Good job!

[Down4whatever]

I am impressed by the BB lunges.

I couldn't come close to matching that. Good job!

When I started doing the BB version a few months back, 95lbs was a chore. Once you commit to doing them, the increases come pretty fast. I think it may be a balance thing cause now I can do around 175 for 10 without too much problem.

What weights are you doing for DB's?

[gman]

BB lunges, I have never ever done one, and am scared to.

Heck I haven't even done walking db lunges in at least a year.

I need to start, it is an awesome exercise!

[bodyhard]

LEGS

BOX SQUATZ

135 X 8 **ROM - 16" box
185 X 6

215 X 10
235 X 8
255 X 6
265 X 4
295 X 3

SLDL

135 X 10
155 X 10
175 X 10

BB LUNGES

105 X 30 **15 per leg
115 X 30
135 X 30

SEATED LEG CURLS

120 x 20
125 x 15
130 x 15

LEG EXTENSIONS

130 X 15 **used neutral toe angle
140 X 15
150 X 15

CALF RAISES

5 sets 20 x various weights and angles

COMMENTS:

Felt awesome tonight! Just needed to get my head straight. I'm not a perfect human being and I make mistakes; I try to keep my personal problems to myself, but you guys in here are basically all the friends that I have and this journal is a good outlet for me. I appreciate you peeps--and Baldie, I'm sorry I let you down :o

I'm gonna keep it real and bust my ass like usual!!!


Awesome workout dude. Love the box squats!

[Baldiewonkanobi]

Matt...you can never let me down. You are the consumate athlete. Getting your arms (anyones arms) around this crazy Bodybuilding bullchit aint easy. I struggle with it each and every day and more often than not quietly fight the demons pulling in the opposite direction.

Remember if this were easy we would all be standing in line taking a number.

Baldie

[gman]

hear hear, Baldie.

It is so much easier to be a lard ass, beer swilling, pizza eating, 240lb guy. I don't want that anymore.

[Capt_lou]

Great job Matt!

You are sticking with it, and moving forward, we all have our moments where we go what the fuck!

At least you don't constantly complain like all of the other pussies on the other site about my knee hurts, oh my shoulder hurts. Blah blah blah...suck it up! :hypno:

[Down4whatever]

Awesome workout dude. Love the box squats!

Thanks John, I was surprised how much proper box squats bring in the glutes. All prior times I did box squats was in a Smith machine and I didn't feel it near as much in the glute area.


Matt...you can never let me down. You are the consumate athlete. Getting your arms (anyones arms) around this crazy Bodybuilding bullchit aint easy. I struggle with it each and every day and more often than not quietly fight the demons pulling in the opposite direction.

Remember if this were easy we would all be standing in line taking a number.

Baldie

Thanks for the nod, B!

I know I probably sounded like a pussy last week.....call it a momentary lapse of internal strength :dunno:. Sage words to remember right there^^!


hear hear, Baldie.

It is so much easier to be a lard ass, beer swilling, pizza eating, 240lb guy. I don't want that anymore.

:drool: I had pizza for my cheat meal Saturday and I literally was dripping with saliva when I put the pizza up to my mouth. I was embarassed as it dripped onto the table :o Funny how starving yourself does that kind of thing.....I felt like my black lab/jack russell terrier mix as his dumb ass drools everytime I put a plate of food in front of me.

[Down4whatever]

Great job Matt!

You are sticking with it, and moving forward, we all have our moments where we go what the fuck!

At least you don't constantly complain like all of the other pussies on the other site about my knee hurts, oh my shoulder hurts. Blah blah blah...suck it up! :hypno:

Thanks Tom! I try to keep the complaining down to asking questions about how others deal with things most of the time.

No way I would ever quit; only consider a short break if anything.....too much improvement in my life to do that. This shit does carryover positively to other facets of daily life.

[gman]

I did a diet a couple of years back with that Todd Payette guy on the other board. Basically tuna, chicken , frozen veggies for the first 4 weeks, zero cheating. He finally let me cheat and said to pick whatever I want and eat as much as I want.

I picked pizza, felt like throwing up after 2 slices.

I had fantasized for weeks about how I was going to eat a whole pie.

It worked though, I got to 189 at one point

[Down4whatever]

I did a diet a couple of years back with that Todd Payette guy on the other board. Basically tuna, chicken , frozen veggies for the first 4 weeks, zero cheating. He finally let me cheat and said to pick whatever I want and eat as much as I want.

I picked pizza, felt like throwing up after 2 slices.

I had fantasized for weeks about how I was going to eat a whole pie.

It worked though, I got to 189 at one point

Wow....dude I could live on pizza!! Back in my early 20's, I worked in a pizza joint for 4 years and I probably had some form of pizza 5 out of 7 days per week for all 4 years.

189 is no joke!!!

[gman]

had no muscle though, Matt. I think I burned some off.

[AnglicanBeachParty]

When I started doing the BB version a few months back, 95lbs was a chore. Once you commit to doing them, the increases come pretty fast. I think it may be a balance thing cause now I can do around 175 for 10 without too much problem.

What weights are you doing for DB's?

My typical lunges on leg day are:

3 sets of 20 reps (each leg) with 15 pound dumbells. So, really not much more than body weight.

Maybe I should go down to 10-15 reps per leg and see what weight I can manage.

[Down4whatever]

My typical lunges on leg day are:

3 sets of 20 reps (each leg) with 15 pound dumbells. So, really not much more than body weight.

Maybe I should go down to 10-15 reps per leg and see what weight I can manage.

I see. There is probably something good gained from extremely high rep and lower weight as well as heavy as hell and lower reps. The most I ever did with DB's was 65's, and they killed my legs and grip.

I much prefer BB lunges. IMO, lunges are a perfect exercise!!

[Down4whatever]

Nothing like a little affirmation to know your training is effective. Went for my lunch jog and I had to walk a good portion of it because my glutes/hams/calves are friggin FRIED--especially my glutes. Not sure who is more to blame, the box squats or the lunges.....

[Down4whatever]

Posting an article I want to be able to refer back to.....


http://www.tmuscle.com/free_online_a...the_glute_myth (http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth)

[blu2xtreme]

Nothing like a little affirmation to know your training is effective. Went for my lunch jog and I had to walk a good portion of it because my glutes/hams/calves are friggin FRIED--especially my glutes. Not sure who is more to blame, the box squats or the lunges.....

I think that turned me on :p;)
Got to love nice glutes:yep:

[Down4whatever]

CHEST/BICEPS


BB BENCH PRESS

warmups excluded on all

160 X 10 **first week of long-term deload/reset bench max to 225#
170 X 8
180 X 6
190 X 4
215 X 3

BB INCLINE PRESS

130 X 10 **shoulder screaming again even with deload #'s
140 X 8
150 X 6
160 X 4
180 X 3

DB PULLOVERS

75 X 12
80 X 10
85 X 8

INCLINE DB CURLS

30's X 12
30's X 12
30's X 12 **did some forced reps also

DB HAMMER CURLS

30's x 10 **no rest after incline curls
30's x 10
30's x 10

WIDE GRIP BB CURLS

65 x 12 **rapid fire sets
65 x 10
65 x 9
65 x 8

HS WIDE CHEST

115's x 15 **weight is per side
135's x 10
135's x 10 **rapid fire sets from here on
135's x 8
135's x 8

COMMENTS:

This is the first week of my deload for bench and incline; didn't go as planned. Hopefully I went light enough that the body can heal up whatever is fucked up in my shoulders. We're also taking Christmas week off from chest day so as to allow for some healing. The pain is weird--hurts along the clavicle almost makes it feel like the traps are causing the pain, but it's in the front delt also. Funny thing is I don't have any pain doing shoulder press :dunno: Oh well!

I also did about 10 sets for lats after I was done with the above....but I won't bother logging it. Pretty good session considering.............

[Down4whatever]

Thought I'd post some FOOD PORN!!!

Funny, Mike is posting progress pics and here I am posting food pics :drool::yep:

http://i602.photobucket.com/albums/tt108/bustasinclair/001-18.jpg
http://i602.photobucket.com/albums/tt108/bustasinclair/002-12.jpg

Couldn't decide which one looked better--one with a flash and one without.

[blu2xtreme]

That is yummy looking :drool::drool:
I am having my hardcore tuna in a pouch w/ a plastic fork

[buckimscl]

What's up Matt!!

[blu2xtreme]

Good Morning Matt

Just for you I went with the banana today...
Seemed a perfect choice for hump day:p;)

[gman]

Good Morning Matt

Just for you I went with the banana today...
Seemed a perfect choice for hump day:p;)

matt, even a caveman would get this one!

[Down4whatever]

What's up Matt!!

S.O.S man!


Good Morning Matt

Just for you I went with the banana today...
Seemed a perfect choice for hump day:p;)

Nice.......:D :nbanana2:


matt, even a caveman would get this one!

Yeah, not as fun as your setups though, lol

[Down4whatever]

Decided to go ahead and keep weigh and measure Wednesdays. I did my cardio this morning in the 15 degree friggin weather......wind chill was a bone chilling 5 degrees! When I took that first turn where I went against the wind......OMG, that was some of the worst pain I have ever felt from cold weather--and this goes back to my military days when we spent days out in March weather......I thought my ears were gonna fall off. Time to buy an ugly ass stocking cap--I hate those things.

Anyway here's the results:

Weight:

12/2/09 - 193.8lbs
12/9/09 - 191.5lbs

Difference - (2.3lbs) **happy with this

Waistline:

12/2/09 - 33 13/16"
12/9/09 - 33 11/16"

Difference - (1/8") **hey, progress is progress

Well, the scale is finally moving and according to my calculations, I am around 10-10.5% bodyfat right now...looks like I may achieve my goal of 189.9lbs by Christmas afterall!!! Still a long road to go. I've lost a total of 5.9lbs (started at 197.4)for the first full month - November 8th - December 8th.

[gman]

Awesome Matt! Just when I start to catch up, you drop a couple. I am glad it's moving for you again!

Sucks on the wind chill.

Especially when I tell you it's 72 degrees here right now.

Rained it's ass off all night and is just now starting to just be cloudy and drizzle.

[bigdaddyd]

Great Job Matt.

[Down4whatever]

Awesome Matt! Just when I start to catch up, you drop a couple. I am glad it's moving for you again!

Sucks on the wind chill.

Especially when I tell you it's 72 degrees here right now.

Rained it's ass off all night and is just now starting to just be cloudy and drizzle.

You're still inching closer to me!

No worries, for my lunchtime cardio, it's supposed to be wind chill of 20, so I'll prob wear shorts and a tank :D Then have an umbrella drink

Enjoy your weather!


Great Job Matt.

Thanks man. Have fun in that snow!!

[blu2xtreme]

I hate it that cold ...burrr
It went below freezing here - I had to do pull ups in the garage ( I was banished to the garage because I was marking up the door trim in the house ) damn it was cold in shorts and a tank. So no way would I be outside in shorts.:no:

[Down4whatever]

I hate it that cold ...burrr
It went below freezing here - I had to do pull ups in the garage ( I was banished to the garage because I was marking up the door trim in the house ) damn it was cold in shorts and a tank. So no way would I be outside in shorts.:no:

I hear ya! Bone-chilling......I was just being facetious about the shorts and tank; come to think of it, I don't even own a tank top as I've always hated the way they looked on me :dunno:

[blu2xtreme]

I hear ya! Bone-chilling......I was just being facetious about the shorts and tank; come to think of it, I don't even own a tank top as I've always hated the way they looked on me :dunno:

You look better shirtless anyway ;)
but that would be really cold:hypno:

[gman]

Hey Matt at least you didn't get the usual Tulsa ice storm. those suck big time from what I hear.

When I ran a lot, I used to wear shorts and a t-shirt if the temp was above 40 and the wind was calm, and still would sweat my ass off.

[bigdaddyd]

I hate it that cold ...burrr
It went below freezing here - I had to do pull ups in the garage ( I was banished to the garage because I was marking up the door trim in the house ) damn it was cold in shorts and a tank. So no way would I be outside in shorts.:no:
That would suck. Our temps will be a high of TEN tomorrow with wind chills of 30 BELOW. I need to move.

[bigdaddyd]

Thought I'd post some FOOD PORN!!!

Funny, Mike is posting progress pics and here I am posting food pics :drool::yep:

http://i602.photobucket.com/albums/tt108/bustasinclair/001-18.jpg
http://i602.photobucket.com/albums/tt108/bustasinclair/002-12.jpg

Couldn't decide which one looked better--one with a flash and one without.
AND....why doesn't my fish look that good?!! UGH

[Down4whatever]

Hey Matt at least you didn't get the usual Tulsa ice storm. those suck big time from what I hear.

When I ran a lot, I used to wear shorts and a t-shirt if the temp was above 40 and the wind was calm, and still would sweat my ass off.

Yeah, no more ice for a while, please. The last storm had me without power for 3 days......3 days snuggled up with my dogs for heat and candles to read by.....fuck that!

Yeah, but you're a crazy motherfucker for running in shorts in the 40's (I've been known to shovel snow in shorts :D)!!!


That would suck. Our temps will be a high of TEN tomorrow with wind chills of 30 BELOW. I need to move.

Ugh! No envy here...


AND....why doesn't my fish look that good?!! UGH

Hehe, I was a pastry baker for better part of 5 years--I knows my way around da kitchen :yep:. Really probably just better quality fish--I get those 4lb boxes of individually wrapped tilapia...mmmmm good, good

[bigdaddyd]

OK....that's just not fair. LOL

[Down4whatever]

It's been a while since I posted some good ole food porn:

Here's all you need-
http://i602.photobucket.com/albums/tt108/bustasinclair/001-16.jpg

Only need 1/2 bag of shrimp-
http://i602.photobucket.com/albums/tt108/bustasinclair/002-11.jpg

I just use Pam cooking spray-
http://i602.photobucket.com/albums/tt108/bustasinclair/003-8.jpg

Big ass plate o' food for low calories :D
http://i602.photobucket.com/albums/tt108/bustasinclair/004-12.jpg

Calories: 302
Protein: 49g
Fat: 2.3g
Net Carbs: 2
Fiber: 9


LOL, you must've missed this post from earlier in November.....:yep:

[bigdaddyd]

OH MAN....that looks delicious. I am aq decent cook and so is my wife...but I can say ours don't look like that!