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Post by Mrbig7 on Jan 19, 2005 3:23:54 GMT -5
After a 13 day lapse of discipline, it's time to get down to business!
Meal 1(0300)-6 egg whites/2 yolks 2 packets flavored oatmeal 1 slice provologne
Got off work at 0700 & got home by 0800 due to the weather.. I went straight to sleep until 1430.
Cardio*at home**(1500)Treadmill/20min/ .98mi /interval training
Meal 2(1630)-6oz(raw) chicken breast tenderloins 1cup(cooked) Basmati White rice 2 tbs Teriyaki marinade
**That's it... No workout today**only enough time for cardio**
***the diet was lacking in quantity, but I wasn't very hungry today**at least I didnt eat any junk ;D***
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Post by Mrbig7 on Jan 26, 2005 3:44:00 GMT -5
No, I'm not dead.. After getting in a few heavy workouts, I came down with a nasty cough & cold. Unfortunately, my whole family has the same, all with varying degrees. This means more down time from training and unfortunately, when I can't train, my motivation to diet is extremely lacking as well. Hopefully I'll be able to get back to "myself" soon & begin recording everything w/renewed energy & enthusiasm. The days until summer are ticking by & still I've made little to no progress. This has to stop. ![>:(](//storage.proboards.com/forum/images/smiley/angry.png)
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Post by Mrbig7 on Feb 2, 2005 0:40:54 GMT -5
Ok, I've been on & off w/the diet & training for 4 1/2 wks now. I'm fully healed and healthy now, so it's time to get down to business. Here's the latest workout schedule:
Sun-Delts/Traps/Triceps Mon-Back/Abs Tue-Rest Wed-Chest/Biceps Thur-Quads/Hams/Calves Fri & Sat-Rest
I'll be doing anywhere from 4-10 HEAVY sets per bodypart. I'll be doing 20 min cardio on the bike Sun-Thurs(**on workout days this will be right after the workout**) to start. I'm going back to recording my diet and workouts b/c I need the accountability & it's nice to have a record to look back on as well. My basic diet will be as follows-
Meal 1-6 egg whites/2 yolks 1 slice cheese 2 pkts oatmeal
Meal 2-6 oz(raw) chicken breast tenderloins 1cup(cooked) Basmati white rice 1tbs teriyaki marinade 1 cup frozen veggies
Meal 3-Same as meal 2
Meal 4-6 egg whites/2 yolks 2 tsp salsa
Meal 5-(Post workout shake, wherever that may fall) 2 scoops protein powder 1 cup 1% milk 1 tbs natural peanut butter
I'm going to stick w/this program consistently until the progress slows, then we'll modify from there. Time to quit making excuses and get busy!
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Post by Mrbig7 on Feb 2, 2005 6:34:44 GMT -5
Time to start the day right!
Meal1(0500) 6 egg whites/2 yolks 1 slice cheese 1 packet flavored oatmeal
***sleep from 0730-1400***
Workout-Back/Chest/Biceps(not according to schedule, but wanted to make sure I get everything in once this week-I did Delts,traps & triceps on Monday)
T-Bar Row-3 warmups/225x6x5 Pulldown(front)-230x7x7 Low Pulley Row(V-bar)-250x6x5 Flat Bench-3 wups/245x3x2(**my bench ALWAYS suffers when I take time off, but I didn't want to lower the weight**) DB Incline-90x6x5 Incline Flyes-60x6x5 Db Preacher-wup/25x12/30x10/35x4 Standing Cable Curl(crossover machine)-20x12/25x10x8
Cardio-Stationary bike/20 min/L-3/7.18 miles
Post workout Shake(1630) 2 scoops Vp2 12 oz 1% milk
Meal 2(1930) 6 oz(Raw) Chicken Breast Tenderloins 3/4 cp(Cooked) Basmati White Rice 1 tbs Teriyaki Marinade 1 diet Coke
Meal 3(2230) 6 oz(raw) chicken Breast tenderloins 5 oz(raw) white potato 2 tbs hot & spicy BBQ Sauce
That's it for the day.. I stuck to the plan & executed everything well. We'll see if we can build some momentum from here!
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Post by Mrbig7 on Feb 3, 2005 4:20:17 GMT -5
Here goes a new day:
Meal 1(0330) 6 whites/2 yolks 1 slice cheese 2 pkts flavored oatmeal
***sleep from 0800-1400***At 1400, my alarm went off & I shut it off. I was exhausted & thought, screw this, I'm TOO TIRED! Well, at 1407, I heard this voice in the back of my head saying, GET UP YOU FREAKING SISSY!!! We are warriors on a battlefield! Needless to say, I got up & went to the gym***
Workout(1430)-Quads/Hams/Calves
45degree Leg Press(extremely deep) 3 wups-830x6x5 Hack Squat(feet close/extremely deep)-320x6x6 Leg Extension-200x6x5 Seated Leg Curl 1wup-80x12/100x12/120x6 Lying Leg Curl-80x12/100x6 Donkey Calf Machine-210x12 260x12 310x8 45 degree Calf Press-450x8x8
**not the best leg workout I've ever had, but effective nonetheless** Cardio(immediately after workout)-Lifecycle/20 min/level 3/7.20 miles
Postworkout Shake(1630) 2 scoops Vp2 12 oz 1% milk
Meal 2(1930) 3 pancakes 2 tbs Peanut butter pancake syrup
Meal 3(2230) 6 oz(raw) chicken breast tenderloins 6 oz (raw) baked potato bbq sauce
***That's it for today. Diet & workout were good, so it looks like I'm headed in the right direction!***
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Post by sockrocker on Feb 3, 2005 9:21:40 GMT -5
6 oz raw tenderloins is gonna cook down aLOT (to like 4 oz or less)...you might want to bump it up to at least 8oz raw...
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Post by Tim Wescott on Feb 3, 2005 10:36:55 GMT -5
6 oz raw tenderloins is gonna cook down aLOT (to like 4 oz or less)...you might want to bump it up to at least 8oz raw... Good point Sock,but after cooking the protein content will remain the same and there will be less fat which =less calories.
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Post by sockrocker on Feb 3, 2005 17:08:59 GMT -5
Good point Sock,but after cooking the protein content will remain the same and there will be less fat which =less calories. agreed, HOWEVER, that protein content will be for 3 or 4 oz of chicken, as opposed to the starting weight or 6 or so...im aiming to get the protein content contained within 6 oz COOKED, personally...however, you're right, and it IS less calories, so whatev ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Mrbig7 on Feb 4, 2005 3:20:10 GMT -5
Alrighty, let get this day started right!
Meal 1(0330) 6 egg whites/2 yolks 1 slice cheese 2 packets flavored oatmeal
Meal 2(0630) 2 scoops protein powder in water
***NO WORKOUT OR CARDIO TODAY, SO I'LL SLEEP FROM 0800-1500**THAT EXTRA HOUR OF SLEEP IS DEFINITELY NEEDED***
Meal 3(1700) 1-1/2 homemade sub sandwiches w/turkey breast, low fat salami, tomato, lettuce,hot pepper rings,1 slice provologne,balsamic vinegar,1 tbs mayo
Meal 4(2200) 4 oz grilled chicken breast tenderloins 7 oz baked potato hot & spicy bbq sauce
***That's it for the day. My body definitely needed the rest as it's pretty sore from my first full week back working out. I'm looking forward to my workouts next week!**
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Post by Mrbig7 on Feb 8, 2005 23:19:06 GMT -5
Ok, just catching up.. Sunday's workout went like this:
Delts/Traps/Abs
Smith machine Military-3 wup 175x4 145x10x8 DB Side laterals-25x12 35x12 45x10 50x6 Barbell front lateral raise-50x12 60x12 70x10 Cable rear lateral-20x12 25x12 DB bent over laterals-30x12 40x10 DB Shrug-1 wup/ 105x12 120x10 130x8 Knee up-Bwt-15x15x12 Pulley Crunch-70x12x12x12
No Cardio
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Post by Mrbig7 on Feb 8, 2005 23:21:50 GMT -5
**Monday was supposed to be Back/Biceps/abs, but I didn't work out due to a recurring lower back problem that is getting worse. I had an appointment made last week to get it looked at this morning, but I had to cancel because the muffler fell off of my car. Apparently the Ohio winter hasn't been too good to it and it rusted completely through. I spent 0930 to 1230 this morning sitting in the Midas Muffler waiting room just to get it fixed. The only good thing was it was under warranty, so they replaced if FREE of charge. When I got home I had to sleep to prepare for the first day of my work week on midnights. Needless to say, no cardio or workout today either. Tomorrow my schedule should be back to "normal"..
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Post by Tim Wescott on Feb 8, 2005 23:24:40 GMT -5
Good weights Terry.......nice going!! :Rocker Dude:
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Post by Mrbig7 on Feb 9, 2005 5:42:27 GMT -5
Time to get back in the groove:
Meal 1(0530) 6 egg whites/2 yolks 1 slice cheese 2 packets flavored oatmeal
***sleep from 0800-1400(6hrs)***
Workout-Chest/Triceps/Biceps(just to get a bit of work in this week, since I missed Back & biceps on Monday)
Incline Bench-3 wup/ 225x4x3 Hammer(generic-not the real thing) Flat Bench-1wup/ 230x6x5 Incline DB-75x7 85x3 Flat Flye-50x8 60x6x5 Lying Tricep Ext(EZ)-65x12 85x12 105x5 2-Arm Seated DB tricep ext-90x9x7x6 DB tricep kickback-30x12 40x12 50x6 Machine Preacher Curl-1wup/ 40x12 60x8 80x4 Cable Curl(EZ-wide)-60x12 70x6
No cardio(NO time)******Diet the rest of the day was nonexistent***
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Post by Mrbig7 on Feb 10, 2005 22:02:57 GMT -5
No cardio, no workout, no diet today***From this Sunday(Jan 13th), there are only 14 weeks left in the Old School Bodybuilding Physique Challenge***I need to kick it in high gear if I expect to see any significant improvements by then...
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Post by Mrbig7 on Feb 16, 2005 3:48:43 GMT -5
Had an excellent workout Sunday, Feb 13th: Back/Biceps(0945) Supported T-bar rows(upright)-2wup/180x10/225x10x270x5 Front Pulldowns(wide) 160x10 190x10 210x7 240x5 DB Row 105x10 120x8 130x5 Pulldowns(V-bar)-150x10 170x8x6 Barbell Curl wup/60x10 80x10 100x5 Preacher curls(EZ bar)-45x10 65x8 85x6 One Arm DB preacher(90 deg)-25x8 30x5 Cardio(2000)-Treadmill/5% incline/20 min/3.5 mph ***No workout cardio or regimented diet Monday or Tuesday***Yesterday I went to the orthopedic specialist to have my back checked out. I've been having a shooting pain down my right glute & hamstring that has been getting worse. He did some xrays & found no disc degeneration or misalignment, so that was good. He said I could have a herniated or bulging disc which is pressing on the sciatic nerve, but wouldn't be able to tell that until I had an MRI.. He prescribed prednisone for a 9 day cycle and then a lesser anti-inflamatory once that is through. He said hopefully that will alleviate the pain, but he scheduled a follow up w/him in 3 weeks, and if it isn't better, he will schedule an MRI. He also said he could schedule some physical therapy, but since he knows I work out, he said I'm probably strengthening the muscles enough as it is. My only restrictions are to not do any exercises that cause pain, so I guess and deadlifts(regular or stiff-leg) & any bent rows are out. I'm not sure if I can squat or leg press, but I'll find out Thursday as it's leg day. Luckily legs are a strong point, so that shouldn't hinder me too much. It seems like one thing after another ![>:(](//storage.proboards.com/forum/images/smiley/angry.png) .. Good thing I'm not training for an actual bodybuilding show! Oh well, almost 14 weeks left, so I still have some time to make some positive changes. We'll see how it goes....
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Post by Mrbig7 on Feb 16, 2005 5:12:49 GMT -5
Meal 1(0500) 3/4 cp oatmeal 1/4 cp golden raisins 2pkts equal dash of cinnamon
***sleep from 0800-1400(6hrs)******
No workout or cardio.. I ate some pancakes & misc food for dinner.. Nothing too regimented. Tomorrow, I need to get back on track..
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Post by Mrbig7 on Feb 17, 2005 5:39:23 GMT -5
We'll see if we can start today off right!
Meal 1(0500) 3/4 cp(dry) oatmeal(7g protein) 1/4 cp golden raisins 2pkts equal dash of cinnamon 2 scoops protein(47g protein) 8oz skim milk(8g protein)
**Slept from 0800-1400(6hrs)***Got up & was fired up for a good workout.. It's about time!!***
Workout-Chest/Triceps(1430)
Bench Press-135x8 185x8 205x8 225x6 Incline Db Bench-70x8 85x6**we have no 95's, so I jumped to 100's**too heavy today**100x1-immediately dropped to 85's for 3 more** Incline Flye-45x8 55x8 65x6 Tricep Pushdown(universal machine)-50x12/70x12/90x10/110x6 Lying Tricep Ext(EZ-close)-65x10 85x8 105x3**triceps just gave out** One Arm seated DB tricep ext-25x8 30x8 35x6
Cardio(immediately after workout)-Bike/Level-3/20 min/105rpms
Postworkout Shake(1630) 2 scoops VP2 protein(47g protein) 8oz 1% milk(8g protein)
Meal 2(1800) 6oz(cooked) chicken breast tenderloins(42g protein) 1/2 cp(cooked) basmati white rice 2 tbs BBQ sauce
Meal 3(2145) 1 can tuna(32g protein) 2 cups frozen veggies
-191 grams protein for the day. Much better than I've been doing lately. Only 13 weeks left from this Sunday. Time to kick it in high gear!!!!!!!!!
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Post by Mrbig7 on Feb 18, 2005 5:21:38 GMT -5
Ok, another day, another try at eating clean. I did well all day yesterday until around 11pm, then I ate some chocolate. Not a devastating blow out, but a deviation, nonetheless. Here goes nothing! Meal 1(0500) 3/4 cp(dry) quick oats(7 grams protein) 1/4 cp golden raisins 2pkts equal dash of cinnamon 2 scoops VP2(47 grams protein) 8oz skim milk(8 grams protein) **sleep from 0800-1430(6.5 hrs)***No workout or cardio today**** Meal 2(1700) 1 sub sandwich w/cajun ham, provologne cheese, mayo & various veggies Meal 3(2200) 2 McDonalds Filet O' Fish sandwiches(720 calories) 5 Little Debbie Frosted Fudge cakes(1000 calories right HERE!!!) misc candy ***BIG blowout tonight, as you can see***I'm allowing myself ONE more day(tomorrow) of eating like a pathetic fatboy & then I PROMISE to BUST MY REAR from Feb 20th to the end of this OSBB Physique Challenge. This will give me 13 weeks to the finish. I'll post my starting weight & measurements Sunday morning, regardless of how horrifying they may be. They will provide some entertainment, if nothing else. ![](http://instagiber.net/smiliesdotcom/contrib/lilly/hmm3grin2orange.gif) My goal is to lose 36-50 lbs in this 13 week time period(**I KNOW I'll lose some muscle, but it's inevitable when you let yourself get this far out of shape*** It might be better if I took a year & did it slowly, but I just don't have that kind of patience!! Summer is coming up AGAIN & I've procrastinated FAR too long(11yrs to be EXACT). ![:-X](//storage.proboards.com/forum/images/smiley/lipssealed.png) I'm confident I'll quickly get back any muscle that I may lose.)... Here's the NEW training & diet plan(**I KNOW, I KNOW, I'm an EXTREME head case & seem to come up with a new plan every OTHER week, but bear with me !! Workout Schedule Sun-Back/Abs(Cardio immediately after workout) Mon-Delts/Traps/Triceps/Calves(Cardio immediately after workout) Tue-Rest(Cardio only) Wed-Legs/Abs(Cardio immediately after workout) Thu-Chest/Biceps/Forearms/Calves(Cardio immediately after workout) Fri-(Cardio only) Sat-COMPLETE rest day Note-cardio will start at 30 min per day & increase as necessary ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) **Daily diet**(order may change depending on if I'm working the night shift or not) (Meal 1) 1 pkt Myoplex(42g protein) 1/2 cp(dry) quick oats(5g protein) 2pkts Equal dash of cinnamon (Meal 2) 6oz(cooked) Chicken breast tenderloins**frozen**(42g protein) 1cup(cooked) Brown rice(Success boil-in bag)(4g protein) 2 tbs teriyaki marinade (Meal 3) 1 can water packed tuna(32g protein) 2 cups mixed veggies**frozen** 2 tbs teriyaki marinade (Post workout shake) 2 scoops 100% Whey(Optimum Nutrition)(46g protein) Dextrose (Meal 4) 6 large egg whites/2 yolks(26g protein) 1oz cojack cheese(7g protein) 1tbs Smuckers All Natural Peanut Butter(3g protein) This puts me at approximately 1824 calories and 207grams of protein per day.
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Post by Mrbig7 on Feb 20, 2005 9:21:48 GMT -5
As promised, starting measurements & weight:
Wt(am)-247 lbs Neck-17 1/2/Chest-51/Waist-47/Hips-46 1/2/Thigh-30/Calf-16 3/4/Bicep-17 1/2 Forearm-13 1/4
Meal 1(0745) 1 Myoplex Shake in water(42g Protein) 1/2 cp(dry) quick oats 1/4 cp golden raisins dash of cinnamon
Workout(0945) Back/Abs/Cardio(immediately after workout )
Rack Deadlifts(just below knee) 135x5 225x5 315x5 405x3 495x1(1 inch, that IS!!! I could barely budge it)**immediate drop to 455x1 Front Pulldown-160x10 200x8 220x6 240x5 Supported T-bar row(upright-close grip)-180x8 225x8 270x5 Close-Reverse grip pulldown-160x10 180x8 200x6 Knee up-Bwtx15x15x12 Overhead Pulley Crunch-75x12x12x12 Cardio-Bike/20 min/Level-3/7.20 miles
Postworkout Shake(1200) 2 scoops Optimum Whey Protein(44g protein) 1tbs smuckers all natural peanut butter
Meal 2(1500) 1 can water packed tuna(32g protein) 1/2 cp(dry) Success brown rice 2 tbs teriyaki marinade
Meal 3(1700) 8 oz(cooked) Top Sirloin(40g protein) 1 cp steamed broccoli/cauliflower
Meal 4(2100) 6 large egg whites/2 yolks(26g protein) 1oz Cojack cheese 1 tbs Smuckers All Natural Peanut butter
That's 174 grams Protein for the day. GREAT workout!!! My back is feeling much better.. Let's get this thing rolling!!!!
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Post by sockrocker on Feb 20, 2005 14:52:05 GMT -5
ok, so now is f*in go time, no looking back from here...you've entered the last 13 weeks, so NO MORE SCREWING UP...i've had a sh*tty February so far, so i need to really lock it in again starting this next week...but seriously, no more fast food, no more chocolate, no more anything else that you know you shouldn't eat...and yes, that little piece of candy CAN AND WILL hurt you THAT much...let's get it goin now ...lots of ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) and ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) , or else i'm gonna be all ![???](//storage.proboards.com/forum/images/smiley/huh.png) and ![:-X](//storage.proboards.com/forum/images/smiley/lipssealed.png)
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