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Post by TNA on Dec 19, 2005 19:00:49 GMT -5
Today I measured my bf% at 30%!! Can you imagine that? 30 f-ing %!!! I work out at 6 am 5 days a week before work. I follow an excellent program and I watch what I eat very carefully (I only upped my carbs a little but not by much). The only thing I've done differently is I've had to stop cardio. This is only because of my broken ankle. Since the winter started, I've got a lot of pain so cardio was out. In terms of weight, I'm at 204 from 198 in July. I'm so pissed off that I've decided to begin my contest prep 10 weeks early. Starting TODAY. Cardio - pain or no pain - 25 minutes in the pm (the only time I can squeeze it in). The only problem is the gym is packed in the evening and I can't get a cardio machine. Therefore, I'm going to use my wife's gazzelle (eliptical type machine) for the time being. ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png)
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Post by TNA on Dec 19, 2005 19:14:08 GMT -5
5:30) Pre w/o - 1 serving CEE 6:00) w/o: BACK/TRAPS (Light Day) - w/u Pull-ups 3 x max - Rack Deads 135x12/225x10/275x10/275x10/275x10/ - C-G Pulldowns 180x10/180x10/180x10 - Seated Rows 180x10/180x10/180x10 - W-G Pulldowns (behind neck) 150x10/150x10/150x10 - db Shrugs 100x12/100x10/100x8 7:15) P/W/O Shake - 60g Dextrose, 70g Whey 8:00) Breakfast - 7 Egg Whites - 1 cup cooked Oatmeal - 1 cup OJ - 1 banana - 2 EFA 10:00) Snack - 70g Whey - 100g Fat Free yogurt 12:30) Lunch - 1/2 cup brown rice - 1 cup fake chicken (tofu) - 18g of protein 3:00) Snack - 70g Whey - 2 EFA - 100g Fat Free yogurt 6:00) Supper - 1 potato - 1 cup okra 7:30) CARDIO - 25 minutes 8:30) Snack - 70g Whey - 2 EFA - 5g Glutamine
Totals: p=228 c=252 f=16 Cals: 2071
**Starting tomorrow, CARDIO will be at 4pm.
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Post by RUBICON19 on Dec 20, 2005 5:59:23 GMT -5
Glad to see you are taking the bull by the horns bro. Are you a vegitarian?
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Post by Mrbig7 on Dec 20, 2005 8:17:13 GMT -5
Don't worry about the numbers, bro.. They don't mean a THING.. It's all in how you look... The only thing I use the numbers for is to make sure there is a downward trend. As long as bodyfat is getting lower, you are on the right path. That being said, I think you are doing the right thing as it's better to be ready early than to be scrambling to catch up at the last few weeks. Good luck with your prep & keep us posted as you go along! You can do it!!!!!!!
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Post by TNA on Dec 20, 2005 11:47:43 GMT -5
Thanks for the support boys but....major screw-up on my part. I checked my BF% this morning and guess what? 16.8% NOT 30%. How is that possible you ask? Simple, I read the wrong freaking data. 29.3 was my BMI not my BF%. This is still rather high but I can work on that. I'm still going to begin my shredding though. I'm going to do 25 min. of cardio either after my w/o or in the afternoon. My immediate goal is 10% by March. I'll keep y'all posted.
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Post by TNA on Dec 20, 2005 11:50:03 GMT -5
Glad to see you are taking the bull by the horns bro. Are you a vegitarian? Not a true vegetarian just this week. It's part of our Christmas fast - no meat, eggs, or milk. I just don't eat meat this week - so, soya it is!
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Post by RUBICON19 on Dec 20, 2005 12:01:51 GMT -5
Oh cool. I know some people who do the same.
16 % is ALOT better than 30% uh???
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Post by TNA on Dec 20, 2005 12:56:52 GMT -5
Oh cool. I know some people who do the same. 16 % is ALOT better than 30% uh??? You're telling me! When I saw this I nearly dropped. I started feeling like crap wondering what the hell was I doing wrong all this time? How this was all a waste of time! That lasted about a couple of hours till I decided to say "screw it and deal with it!" Either way, I'm glad it motivated me to start cardio again.
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Post by Intensity on Dec 20, 2005 14:44:16 GMT -5
I'll fallow your journal Terry!
Will it be your first contest? What is the exact date of the contest and with which organisation?
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Post by Lux on Dec 20, 2005 14:50:49 GMT -5
I burst out laughing when i read your anger in the first post ;D But it got even funnier to read further and see your mistake ;D ;D I'm glad things aren't as bad as you first thought and i wish you success in your contest. Looking forward to reading your journal ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by TNA on Dec 20, 2005 19:39:08 GMT -5
I'll fallow your journal Terry! Will it be your first contest? What is the exact date of the contest and with which organisation? Thanks for the support fellas. For now I'm planning to compete in two shows. The first one is in July sponsered by the gym I workout at in Clearwater Florida. Very informal but competitive none the less. If this goes well, I'll try competing in the CBBF London Ontario Championships (Level 1) in September 2006.
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Post by TNA on Dec 20, 2005 19:52:32 GMT -5
5:30) Pre w/o - Protein Shake 6:00) w/o: Legs (Light Day) - Hacks: 90x20/90x20/140x15/140x15 - Leg Press: 360x20/360x18/360x15/360x15 - Squats: 90x20/90x20/140x15/140x15 - Seated Leg Curls: 140x10/140x10/140x10 - Lying Leg Curls: 45x20/45x15/45x15 6:40) 10g Creatine Mono. w/Crystal Light 6:45) CARDIO 25 Min. on Eliptical 7:35) P/W/O Shake - 50g Dextrose, 70g Whey 8:00) Breakfast - 7 Egg Whites - 1 cup cooked Oatmeal - 1 cup OJ - crap load of pills (multi/calcium/selenium/chromium/vit C/vit E/vit D/b12/folic/EFA) 10:00) Snack - 60g Whey - 100g Fat Free yogurt - 1 banana 12:30) Lunch - 1/2 cup brown rice - 1 cup fake chicken (tofu) - 18g of protein 3:00) Snack - 60g Whey - 1 oz almonds - 100g Fat Free yogurt 5:30) Supper - Shrimp & Potato Stew 8:30) Bedtime Snack - 60g Whey - 2 EFA - 5g Glutamine
Totals: p=290 c=232 f=21 Cals: 2277
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Post by Mrbig7 on Dec 21, 2005 7:58:22 GMT -5
Glad to see that number was an error on your part. The new figure sounds much better. To be truthful, I was highly doubtful you were that high anyway, based on your avatar, but some people hold more "intramuscular fat" than others, which can give you a higher percentage even if you don't look like it. Anyway, good luck in your prep. I'll be anxiously following along!
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Post by RUBICON19 on Dec 21, 2005 8:47:34 GMT -5
I'll fallow your journal Terry! Will it be your first contest? What is the exact date of the contest and with which organisation? Thanks for the support fellas. For now I'm planning to compete in two shows. The first one is in July sponsered by the gym I workout at in Clearwater Florida. Very informal but competitive none the less. If this goes well, I'll try competing in the CBBF London Ontario Championships (Level 1) in September 2006. Good luck.
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Post by TNA on Dec 21, 2005 20:05:04 GMT -5
Dec.21/05
Shoulders/Triceps
DB Shoulder Press: 30x20 40x20 50x12 60x15 70x12
Machine Lat Raises: 100x10 100x10 100x10 100x10
Triple Super Set a) Front BB Pullups: 80x10 80x10 80x10 b) DB Front Lat Raises: 15x10 20x10 25x8 c) DB Rear Lat Raises: 30x10 30x10 30x10
Super Set a) EZ Bar Skull Crushers: 70x10 70x10 70x10 b) CG Bench Press: 140x10 140x10 140x10
Bench Dips: 45xMAX 45xMAX 45xMAX 0xMAX
I'm not going to post my diet as it won't really change.
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Post by TNA on Dec 22, 2005 18:50:10 GMT -5
Glad to see that number was an error on your part. The new figure sounds much better. To be truthful, I was highly doubtful you were that high anyway, based on your avatar, but some people hold more "intramuscular fat" than others, which can give you a higher percentage even if you don't look like it. Anyway, good luck in your prep. I'll be anxiously following along! Thanks for the support Terry. I've been following your progress as well and I have to admit that it has motivated me. Good luck to you too!! Terry
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Post by TNA on Dec 22, 2005 20:40:03 GMT -5
Dec.22/05
Chest/Biceps
Flat BB Bench: 135x15 135x15 225x10 275x8 320x5 -> Oh Ya!! THAT'S what I'm talking about!!!
Incline DB Press: 65x15 75x12 85x10 90x8
Pec Dec: 200x10 200x10 220x10
Flat Bench DB Flyes: 50x10 50x10 50x10
BB Preacher Curls (1 DROP SET): warm-up 55x10 85x10 75x10 55x8
DB Curls (2 DROP SETS): 50x8 40x10 30x10 20x10
BB Curls: 65x8 85x10 85x10 105x7
Note: I've stopped with the CEE and have resumed regular Creatine Mono + Crystal Light immediately after the workout. 20 minutes later, Protein w/ Dextrose. I feel a lot stronger for some reason.
No CARDIO today. Very sore ankle. Had difficulty applying pressure on it.
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Post by Mrbig7 on Dec 23, 2005 9:35:39 GMT -5
Strong bench, Terry! Keep up the great work!
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Post by TNA on Dec 23, 2005 22:11:40 GMT -5
Strong bench, Terry! Keep up the great work! Thanks Terry! I've been working hard on the bench for the last couple of years. When I finally broke 300, it was just an amazing feeling.
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Post by TNA on Dec 23, 2005 22:24:38 GMT -5
Dec. 23/05Back/TrapsWarm-Up - Pull-ups: 3 x max Wide Grip Pulldowns: 180 x 10 180 x 10 180 x 10 180 x 10 Wide Grip Seated Cable Rows: 180 x 10 180 x 10 180 x 10 180 x 10 Single Arm Seated Cable Rows: 90 x 10 90 x 10 90 x 10 Hyperextentions (w/ 45 plate) 3 x max Super-Seta) BB Shrugs: 135 x 10 135 x 10 160 x 10 160 x 10 b) Calf Press (w/ leg press): 450 x max 450 x max 450 x max 450 x max No Cardio as I went shopping at the mall with the wife and walked a total of 2 hours...straight!! Damb does the stairmaster sound better! ![:(](//storage.proboards.com/forum/images/smiley/sad.png)
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