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Misanthropy's Journal - 10/15/2003 5:01:13 PM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Stats -
Age: 28
Height: 6'4"
Weight: 210-215
Body fat %: 12-18%

Goals -
Build muscle while loosing fat (i think everyone's goal)
Increase confidence & self esteem
Combat old injuries
Get back into athletic shape
Eat properly (decrease bad fatty intake)
Increase muscle memory and stamina
Improve cardiovascular
Rule the world

Training -
Monday/Thursday: Chest
Tuesday/Friday: Back
Wednesday: Legs (only once a week due to them hurting till saturday)
Saturday/Sunday: Off, but taking care of 2 kids, so mostly cardio.
Monday-Friday: Stationary bike between sets. I want to keep my heart rate around 130-150 during the workout.

Supplements -
Glacial Milk (liquid vitamins, minerals, amino acids, root extracts, misc)
Betagen (creatine, hmb, l-glutamine, taurine) (discontinued Oct 17 2003)
1-AD (prohormones converts to 1-testosterone) (discontinued Oct 17 2003)

Workout loads soon to come.....

< Message edited by Misanthropy -- 10/20/2003 3:26:37 PM >

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RE: Misanthropy's Journal - 10/15/2003 5:12:16 PM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Wednesday - Legs

.5 miles run on treadmill @ 8mph.

Leg Extension - 10x85lbs
Stationary bike (between sets)
DB Squat - 10x50lbs (100lbs total)
Stationary bike (between sets)
Stiff leg DB deadlift - 10x50lbs (100lbs total)
Stationary bike (between sets)
Seated DB Calf raise - 12x75 resting on knee (150lbs total)
Stationary bike (between sets)
Leg Extension - 8x95lbs
Stationary bike (between sets)
DB Squat - 8x75lbs (150lbs total)
Stationary bike (between sets)
Stiff leg DB deadlift - 8x75lbs (150lbs total)
Stationary bike (between sets)
Seated DB Calf raise - 12x75 resting on knee (150lbs total)
Stationary bike (between sets)
Leg Extension - 8x105lbs
Stationary bike (between sets)
DB Squat - 4x75lbs (150lbs total), 4x50lbs (100lbs total)
Stationary bike (between sets)
Stiff leg DB deadlift - 4x75lbs (150lbs total), 4x50 (100lbs total)
Stationary bike (between sets)
Seated DB Calf raise - 12x75 resting on knee (150lbs total)
Stationary bike

* example 4x75 = 1 db or 2 @ 150lbs

Stationary bike (between sets) lasts a few minutes between sets.
The gym (exercise room is what it is called) is small with limited weight. Max DB is only 50lbs, i had to bring in my 75lbs. Max weight on the machines there is only 200lbs. I will be racking most exercises soon.

< Message edited by Misanthropy -- 10/22/2003 1:56:12 PM >

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RE: Misanthropy's Journal - 10/15/2003 8:29:00 PM   
Leslie


Posts: 117
Joined: 6/13/2003
Status: offline 		Welcome! I look forward to reading your progress.

What about your diet? What does that look like?

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RE: Misanthropy's Journal - 10/15/2003 9:37:24 PM   
TreeTrunks


Posts: 92
Joined: 9/30/2003
Status: offline 		routine looks muy excellent for fat loss, but don;t expect much, if any, muscle gains. Post diet and such as well. Welcome! Good Luck bro!!!!

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RE: Misanthropy's Journal - 10/16/2003 11:05:04 AM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Actually, i'm responding really good with muscle gain. Mostly due to that i havent lifted in 4 years. So the first 2-3 months i should see some good muscle gains.

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RE: Misanthropy's Journal - 10/16/2003 11:15:46 AM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Here is a typical day for diet. I have to watch what i eat since i have an allergy to gluten. Gluten is in wheat which is in 95% of all foods and has different label names.

Breakfast
2 gluten & wheat free waffles (light syrup & butter)
Glass of OJ or milk
2 tablespoons of Glacial milk

Mid Snack
Bag of microwave popcorn
44oz lemonade

Before workout
8 oz of water with betagen (discontinued Oct 17 2003)

After workout, Lunch
4 serving chef salad (lettuce, cheese, turkey, ham & italian dressing)
Water

Afternoon snack
Something sweet for my sweettooth

Dinner
either chicken product (tacos, enchiladas, baked chicken, rice w/chicken)
or steak (occasionally, but not too often)
or rice combos (there are 8-11 different meals my wife prepares)
milk or apple juice

Late snack
2 gluten & wheat free waffles (light syrup & butter)
Glass of OJ or milk

< Message edited by Misanthropy -- 10/20/2003 3:25:54 PM >

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RE: Misanthropy's Journal - 10/16/2003 3:30:39 PM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Legs are a little sore today, but that is good. I have had a few problems lately with my left ham. It was tightening up during the middle of the workout a few weeks ago. Last week it was towards the end. Yesterday, there were no problems. The problem has to do with my lower back. I have been seeing a chiropractor for a while and doing some good stretches. So it is getting better. Soon i hope to add another leg workout during the week.

Thursday - Chest

.3 miles run on treadmill @ 8mph. (sore legs)

DB flat bench - 15x50lbs (100lbs total)
Stationary bike (between sets)
Machine fly's - 10x85lbs
Stationary bike (between sets)
Machine decline flat bench - 12x125lbs
Stationary bike (between sets)
DB flat bench - 8x75lbs (150lbs total)
Stationary bike (between sets)
Machine fly's - 8x85lbs
Stationary bike (between sets)
Machine decline flat bench - 8x155lbs
Stationary bike (between sets)
DB flat bench - 6x75lbs (150lbs total)
Stationary bike (between sets)
Machine fly's - 7x85lbs
Stationary bike (between sets)
Machine decline flat bench - 5x185
Stationary bike (between sets)
Tricep pushdown - 8x85lbs

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RE: Misanthropy's Journal - 10/16/2003 3:37:51 PM   
TreeTrunks


Posts: 92
Joined: 9/30/2003
Status: offline 		Looking at your diet, it looks healthy, BUT you lack any substancial amount of protein in your first several meals. Its imperative when you weight train and especially using the intense training your undergoing, you need to eat at LEAST 1 gram of protein per pound of body weight.

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RE: Misanthropy's Journal - 10/17/2003 2:39:14 PM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		You're right TreeTrunks. Even after my workout, the salad only has about 20g of protein. I realized a while ago that im not getting enough. I might have to break down and get a blender to keep at work so i can make some shakes to go along with my salad.

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RE: Misanthropy's Journal - 10/17/2003 2:48:16 PM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		My lower back was a little sore today. I dont think i had proper form while doing stiff leg DB deadlift. I remember my lower back tightening up a bit after. I will have to watch my form and make sure my back is straight during the lift.

Friday - Back

Im a little tired today and didnt seem to have the intensity and umph to get me through the workout, but i did get a nice pump from what i did.

.5 miles run on treadmill @ 8mph.

DB bent over row - 12x50lbs
Stationary bike (between sets)
Wide-Grip Lat Pull - 12x115
Stationary bike (between sets)
Seated Cable Row - 12x115
Stationary bike (between sets)
DB bent over row - 8x50lbs
Stationary bike (between sets)
Wide-Grip Lat Pull - 10x125
Stationary bike (between sets)
Seated Cable Row - 10x125
Stationary bike (between sets)
DB bent over row - 8x50lbs
Stationary bike (between sets)
Wide-Grip Lat Pull - 8x140
Stationary bike (between sets)
Seated Cable Row - 8x140
Stationary bike (between sets)
DB Bicep Curl - 7x35, 3x25 (no rest between sets)

Like i stated before, just didnt have it today........

< Message edited by Misanthropy -- 11/7/2003 2:06:50 PM >

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RE: Misanthropy's Journal - 10/17/2003 9:01:46 PM   
TreeTrunks


Posts: 92
Joined: 9/30/2003
Status: offline 		Mis, do you like tuna? I find it to be one of the best and most economical sources of protein. Lean and high in protein for about a buck a can. Also I've found what works real well for me, because its fast and easy, to be honest it changed my diet totally. I usually fix about 6-8lbs of chicken for the week, put in in a big 2 gallon plastic bag and save it in the fridge. then all you have to do is re-heat it. I usually bake mine.

Also, right after your workout consume a drink consisting of simple carbs and protein. This REALLY helps pack on muscle.

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RE: Misanthropy's Journal - 10/20/2003 2:41:25 PM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		I'll have to give that a try. It sounds easier than blending a shake everyday plus it saves $$. My mom use to make me Tuna fish sandwiches when i was in elementary and the thought of the sandwich all warm and soggy kinda makes me want to spew. But i think i can get over my tuna phobia.

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RE: Misanthropy's Journal - 10/20/2003 2:48:35 PM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		I'm a little tired today, i havent slept much the last few days. Probably due to stopping my 1-AD cycle. I didnt like the way i felt. I know i could have taken other sups to combat the side effects, but i dont have the money and i dont want to take sups to fight off side effects from other sups. Plus i realized that i have another 25+ years to bodybuild. I need to get over the "i need the muscle 5 minutes ago" attitude. 1 day at a time.

Monday - Chest

.3 miles run on treadmill @ 8mph.

DB flat bench - 18x50lbs (100lbs total)
Stationary bike (between sets)
Machine fly's - 10x85lbs
Stationary bike (between sets)
Machine decline flat bench - 12x125lbs
Stationary bike (between sets)
DB flat bench - 8x75lbs (150lbs total)
Stationary bike (between sets)
Machine fly's - 8x85lbs
Stationary bike (between sets)
Machine decline flat bench - 8x155lbs
Stationary bike (between sets)
DB flat bench - 9x75lbs (150lbs total)
Stationary bike (between sets)
Machine fly's - 8x85lbs
Stationary bike (between sets)
Machine decline flat bench - 5x185
Stationary bike (between sets)
Tricep pushdown - 8x85lbs

difference from last thursday
+3x50 DB flat bench (first set)
+3x75 DB flat bench (third set)
+1x85 Machine fly's (third set)

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RE: Misanthropy's Journal - 10/20/2003 3:13:03 PM   
Marc David

 

Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
quote:

I need to get over the "i need the muscle 5 minutes ago" attitude. 1 day at a time.


And that attitude will actually get your quicker to your goals.

What's the diet look like.. on average?

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RE: Misanthropy's Journal - 10/20/2003 3:25:00 PM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		It is posted in the journal. The 6th post.

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RE: Misanthropy's Journal - 10/20/2003 3:32:15 PM   
Marc David

 

Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline 		Oh.. true... looked like my snacks I usually have.

How have you been feeling thus far in terms of gains, overall strength and such? I saw your post on 1-AD and feeling crappy. Just wondering if overall, since posting, you feel you are making forward progress?

I'm curious as to your average daily caloric intake. Honestly, you are going to muscle (rule the world and such) yet your eating a lot less then most. I know you have specific allergies to glutten products. That does make things difficult but not impossible.

Are you considering a bulking diet?

I'm glad to see you eat every 2-3 hours. That is good. At least you have the timing down. Now you need to get some protein with each of those meals.

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RE: Misanthropy's Journal - 10/21/2003 11:50:57 AM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Oh yeah, im definetly making progress in a lot of areas. A disc in my upper back is slightly twisted and that tweaks some muscles in my right shoulder. Since i started hitting the gym, i am making progress with that disc as the opposite muscles are pulling it back into place and there is less pain in my shoulder. Strength gains are coming along as well. I feel and look more powerful. My wife has made a few comments lately that i am looking bigger and more cut.

As far as diet, i have never really eaten that much during the day and there isnt a part of the day where i am hungry. I sit a computer most of the day so im not burning that much except when i hit the gym. Also i have gained weight, about 5-7lbs since i started 5 weeks ago.

So overall, im making good gains in strength & size. Im not sure what my calorie intake is.....

< Message edited by Misanthropy -- 10/21/2003 3:23:13 PM >

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RE: Misanthropy's Journal - 10/21/2003 3:17:14 PM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Tuesday - Back

.3 miles run on treadmill @ 8mph.

DB bent over row - 12x50lbs
Stationary bike (between sets)
Wide-Grip Lat Pull - 12x115lbs
Stationary bike (between sets)
Seated Cable Row - 12x115lbs
Stationary bike (between sets)
DB bent over row - 8x75lbs
Stationary bike (between sets)
Wide-Grip Lat Pull - 8x140lbs
Stationary bike (between sets)
Seated Cable Row - 8x140lbs
Stationary bike (between sets)
DB bent over row - 6x75lbs
Stationary bike (between sets)
Wide-Grip Lat Pull - 6x155lbs
Stationary bike (between sets)
Seated Cable Row - 6x155lbs
Stationary bike (between sets)
DB Bicep Curl - 7x30, 3x25 (no rest between sets)


difference from last friday

2 less reps but higher weight

-2 DB bent over row +25 lbs (second set)
-2 Machine Lat Pull +15 lbs (second set)
-2 Machine row + 15lbs (second set)
-2 DB bent over row +25 lbs (third set)
-2 Machine Lat Pull +15 lbs (third set)
-2 Machine row + 15lbs (third set)

< Message edited by Misanthropy -- 11/7/2003 2:07:38 PM >

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RE: Misanthropy's Journal - 10/22/2003 1:55:51 PM   
Misanthropy


Posts: 1129
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		My lower back is still a little tweaked due to last week improper form of the Stiff leg DB dead lift. Make sure your lower back is straight and not curved like mine was. A large amount of pressure built up on my lower back and hence the soreness. I cut out that exercise this week.

Wednesday - Legs

.3 miles run on treadmill @ 8mph.

Leg Extension - 10x115lbs
Stationary bike (between sets)
DB Squat - 10x50lbs (100lbs total)
Stationary bike (between sets)
Seated DB Calf raise - 25x75 resting on knee (150lbs total)
Stationary bike (between sets)
Leg Extension - 9x140lbs
Stationary bike (between sets)
DB Squat - 6x75lbs (150lbs total)
Stationary bike (between sets)
Seated DB Calf raise - 20x75 resting on knee (150lbs total)
Stationary bike (between sets)
Leg Extension - 8x170lbs
Stationary bike (between sets)
DB Squat - 5x75lbs (150lbs total)
Stationary bike (between sets)
Seated DB Calf raise - 16x75 resting on knee (150lbs total)
Stationary bike

difference from last wednesday

cut out Stiff leg DB deadlift due to soreness
+30lbs on leg extension (first set)
+13 reps on calf raise (first set)
+1 rep and +45lbs on leg extension (second set)
+8 reps on calf raise (second set)
+65 lbs on leg extension (third set)
+4 reps on calf raise (third set)

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RE: Misanthropy's Journal - 10/22/2003 1:57:43 PM   
Marc David

 

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Joined: 4/6/2003
From: Bay Area -CA
Status: offline
quote:

DB Squat


Dumbbell Squats?

I dunno about that. We had a big thread on that and the consensus was.. it's not a very efficient way to do squats.

I assume DB means "dumbbell" Correct me if I'm wrong.

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