Daily Log

[FriendlyCanadian]

Day one

Legs/Abs

was a pretty good day lots of intensity, legs were feeling kind of like jelly after the leg press, but I still put up some good weight for my failure set on squats. It was hard walking down my stairs to post this up.

20 minutes of cardio at the gym, mostly just walked at a fast pace did some interval training, run as hard as I can for as long as I can then slow it down over the course of 20 minutes, all in all it felt like a good start.

Was interesting to do the things, I would have normally laughed at watching someone do at a gym like not going all the way down for your squats, but it feels good, looking forward to tomorrow.

edit: Mass movement numbers, so
for the first 25 my legs were pretty jelly and I just warmed up with the bar, then for the next set of 15 I went up to 150
for the next 10 I went up to 220
then up for the seven (as if you would fail on the ninth) for 290
then to failure I did about six reps of 340 ( I wasn't entirely sure on how many reps, and 340 felt a bit dissapointing, but my legs haven't been in it for months)

OMEGA: what is your opinion on stretching before after? at all? the 25 lower weights almost like a form of stretching?

 

[FriendlyCanadian]

Oops I messed up, I just realized the failure set, should have been 25% less weight, I won't forget that for tomorrow however.. (or ever again) live and learn, was still a good first day. =/

 

[Acela]

those are impressive #'s IMO. sounds awesome

 

[FriendlyCanadian]

those are impressive #'s IMO. sounds awesome

Aww shucks now I'm feeling all bashful. =)

Omega : Question for day #2 Machine Flat Press
take a 1 minutes break Stretch after this exercise

What is a Machine Flat Press, is this like the machines that are suppose to be bench presses and you just push out? like the ones where you sit in a seat at a 90 or whatever and push directly out.. ? just making sure I pick the right machine tomorrow.

 

[big loser2]

Come on now, if you are not going to use the pink weights like the rest of us we will have to put you in time out.JJ

Very nice numbers there. Those are impressive on any routine

Big Loser2

 

[OMEGA]

On the day you do a muscle do light stretching only for that key group and keep it light After your sets.

I found too much stretching to be not needed, just do enough to keep you safe and limber

 

[OMEGA]

Aww shucks now I'm feeling all bashful. =)

Omega : Question for day #2 Machine Flat Press
take a 1 minutes break Stretch after this exercise

What is a Machine Flat Press, is this like the machines that are suppose to be bench presses and you just push out?.

seconds 12-17 = perfect machine and FORM:

http://www.youtube.com/watch?v=8C6gLySZt00

 

[FriendlyCanadian]

Ok so day two was a pretty good day, My tricpes and shoulders absolutely Kill, I didn't seem to get as good a pump or workout in my chest, though I did hit every rep intended, with what I thought was good form, but perhaps that's my issue.

I've always had the hardest time having a really good chest workout, it does hurt this morning but not overly..

My calves are on fire, I don't want to think of stairs ever again.. in any fashion.. my legs hurt too..

I had a really nice cardio session after my workout yesterday, I did some sprinting on the track, which almost killed me, but really burned up alot of oxygen.

anyhow that's my log, any ideas of how to better perform my chest exercises would be greatly appreciated.

 

[OMEGA]

yes

if I wooul say really feel the dumbell incline DB presses particularly IF you can feel the muscle enage /pull the weight as is descends.
Then harness that pull into ad smooth bu powerful contraction at the top.

also on cable flys just try to squeexe the chest, you must feel it.

it may take 4-5 workouts to start clicking

 

[Acela]

perhaps try a supinated grip on the DB incline presses. those force me squeeze out at the top of my rep, more for balancing the weight but it is definately felt in the pec

 

[FriendlyCanadian]

perhaps try a supinated grip on the DB incline presses. those force me squeeze out at the top of my rep, more for balancing the weight but it is definately felt in the pec

what is a supinated grip? sorry but I have no idea..

 

[Acela]

what is a supinated grip? sorry but I have no idea..

palms facing each other while performing the pressing motion. you WILL have to lessen the weight to maintain control of the DB's.

i just youtubed it and it IS NOT called supinated my bad.....but seriously, try the grip i mentioned above. maybe someone can chime in with what this REALLY called

 

[Acela]

http://www.youtube.com/watch?v=330zACU0b6E&NR=1

Omega posted this in another thread. 10 seconds in is what i was talking about for your DB presses. even slightly more facing each other

 

[OMEGA]

BINGO Acela

that is the MOST PERFECT FORM for Incline DB Press , note the low angle


( my grip is pressing but you can do it wither way)

 

[FriendlyCanadian]

Really sick and kinda out of it, Day three was a really good for back and biceps both incredibly sore and aching.. very tired and a bit run down.. taking vitemans trying to get over this nasty cold..

will be doing legs tomorrow if I can find a gym that is open..

 

[OMEGA]

wow your in Canada

I am on the west coast USA every one has the same bug , yucky

 

[FriendlyCanadian]

wow your in Canada

I am on the west coast USA every one has the same bug , yucky

coughing alot..

lots of flem like insane amounts almost..

and really run down???

I'm on the westcoast of canada.. so that might be a bit of a connection.. =/


No gym's open today unfortunately.. ffs.. =/

 

[FriendlyCanadian]

Been sick as a dog this week, and trying to get a good score in my midterm tomorrow, so I've been really stressed out about that, sorta kicking myself in the ass feeling down that I haven't worked out even once this week, kinda really bothers me.. but I'll see what I can do come Fri sat and sun.. perhaps I won't be coughing up a lung then.. or both lungs..

 

[Pat_McCrotch]

hey man keep your head up. School is more important right now than hitting the gym.

Hey Omega you in CA? Im in Nor-cal or SNOR-CAL as ghost called it.

 

[FriendlyCanadian]

starting to get over this disgusting cold, I'll go see a doctor if it keeps up, wanting to get back on the program hard and fast.. there is a gurl I'd really love to impress in the next month or two.

questions about the diet : for the sandwhich can I use Tuna? It's cheap it's a good bit of protien.. low in fat.. etc.. low in sodium too I believe..

also diet coke, I like to drink a fair amount of this stuff.. am I still aloud to drink it?

So tomorrow, I'm going to wake up.. have some hard boiled eggs.. with some peices of toast.. no butter.. so I might just eat the bread untoasted.. take a big tuna sandwhich to school.. eat it.. race home.. get home an hour or so after my workout.. and drink my pwo shake.. which is usually about a cup of blueberries.. 2 scoops of on whey.. then I shall cook some chicken breasts.. two or a heaping mound of red meat.. and eat it with some salad.. and probably some pepper..

is this an acceptable plan Omega?

 

[FriendlyCanadian]

the tuna has 26 grams of prot per can, and a meeaasely 230 mgs of Sodium in it with only 2 grams of fat. ?

 

[FriendlyCanadian]

Day 1 week 2.

Just ate a nice hearty breakfast of 2 eggs sunnyside up (to keep the yolky nutrients like omega suggested) 1 hard boiled egg.. and two peices of toast.. had some vitamins.. tea water is hot going to take a green tea with me for my drive instead of a diet coke.

I'm fucking PUMPED UP AND EXCITED AS FUCK to rip apart my body this afternoon at the gym, more to come on my shredded leg workout.

I have my lunch made already, can of tuna on two peices of bread with two pickles on it, and a hard boiled egg, going to drink some waaaateeer. =)

 

[OMEGA]

double up on your tuna FC

 

[FriendlyCanadian]

double up on your tuna FC

you want me to eat two cans? hehe

I was thinking fitting two cans of tuna between two peices of bread would be really difficult.. I'll eat another can of tuna when I get home. =)

 

[OMEGA]

lol whatever you can do

i would just put to cans in a tupper ware container and lightly season and have the bread as kinda of a hand food to be eaten along with the tuna

 

[FriendlyCanadian]

lol whatever you can do

i would just put to cans in a tupper ware container and lightly season and have the bread as kinda of a hand food to be eaten along with the tuna

k that's a good idea, I'll rig something like that up for tomorrow gotta leave right away here just charging up my ipod for an extra charged workout today..

something about listening to TOOL and metal during a workout really gets the blood going.

 

[OMEGA]

hey maybe its time to make a YOUTUBE song thread

 

[FriendlyCanadian]

hey maybe its time to make a YOUTUBE song thread

that is a sweet idea, tons of good stuff out there, also lots of scenes of DBZ synced together with awesome music, hehe.

 

[OMEGA]

Lets Spare the older guys our DBZ clips lololol

 

[FriendlyCanadian]

day 1 week 2 (I missed last week due to major illness and midterms, so this is only my second week busting my ass)

Man today I was just so happy and pumped up to even hit the gym, knowing I was going to destroy myself, I went to school which is a 50 minute drive for me.. feeling all pumped and ready to destroy my muscles, leg day is a love hate thing for me big time, hah. So anyways on to the workout.

Today was a bit different omega, because the only leg press machine was being used up and I didn't want to switch up the order of things.. so I did about 15 minutes of cardio while waiting for the leg press machine and some various stretches and whatnot. So I hit the legpress pretty hard, made sure I got all my reps. went calves.. ripped them to shreds pretty quickly, and then onto the squats.. Mmmm yummy.. I had a blast, then to the heavy calf raises. I had to wait for about five minutes to get on the wierd looking ab machine so I did cardio instead.. I was pretty toasted for doing abs, I put up some pretty big numbers on squats and the leg press today. My lower back felt so pumped though as I was waddling away from the gym hah. Anyhow here are the numbers.

Leg presses 4th set, I did 12 plates @ 45lbs plates so.. 540 Lbs + whatever the contraption weighs I have no idea.. I did it for 12.. instead of seven.. only because I felt at seven I could still easily do a bunch more.. getting around 12 I felt I could have barely squeezes out 2 more so I stopped.

Squats.. Mmm rawr.. 4th.. I did 405 lbs x 8 which felt awesome.. I took my shoes off for this because they are runners with way to much of an arc in them. I did 8 again because I felt like I could have barely squeezed out another two more.. I was sooooooo drained after this, but I took 90 lbs off and did 8 more squats until failure.

Last set of heavy seated calf raises I did 250lbs for only about eight because my calves were absolutely just screaming at me at this point.

So that was my leg day which felt pretty good, I pushed myself pretty hard I thought and put up some good numbers.. It's surprising how much lighter I go for the 25 reps.. and how much I still struggle towards the end..

diet has been clean all day, which is good, just gotta make dinner, which I think I'm going to do chicken with a salad tonight..

I've been drinking water all day.. no diet coke.. >< might have a small glass with super I feel like I've earned it. =)

 

[Acela]

that sounds like a balls to the wall workout my friend!

do you do the calf raises with no sneaks on?

day 1 week 2 (I missed last week due to major illness and midterms, so this is only my second week busting my ass)

Man today I was just so happy and pumped up to even hit the gym, knowing I was going to destroy myself, I went to school which is a 50 minute drive for me.. feeling all pumped and ready to destroy my muscles, leg day is a love hate thing for me big time, hah. So anyways on to the workout.

Today was a bit different omega, because the only leg press machine was being used up and I didn't want to switch up the order of things.. so I did about 15 minutes of cardio while waiting for the leg press machine and some various stretches and whatnot. So I hit the legpress pretty hard, made sure I got all my reps. went calves.. ripped them to shreds pretty quickly, and then onto the squats.. Mmmm yummy.. I had a blast, then to the heavy calf raises. I had to wait for about five minutes to get on the wierd looking ab machine so I did cardio instead.. I was pretty toasted for doing abs, I put up some pretty big numbers on squats and the leg press today. My lower back felt so pumped though as I was waddling away from the gym hah. Anyhow here are the numbers.

Leg presses 4th set, I did 12 plates @ 45lbs plates so.. 540 Lbs + whatever the contraption weighs I have no idea.. I did it for 12.. instead of seven.. only because I felt at seven I could still easily do a bunch more.. getting around 12 I felt I could have barely squeezes out 2 more so I stopped.

Squats.. Mmm rawr.. 4th.. I did 405 lbs x 8 which felt awesome.. I took my shoes off for this because they are runners with way to much of an arc in them. I did 8 again because I felt like I could have barely squeezed out another two more.. I was sooooooo drained after this, but I took 90 lbs off and did 8 more squats until failure.

Last set of heavy seated calf raises I did 250lbs for only about eight because my calves were absolutely just screaming at me at this point.

So that was my leg day which felt pretty good, I pushed myself pretty hard I thought and put up some good numbers.. It's surprising how much lighter I go for the 25 reps.. and how much I still struggle towards the end..

diet has been clean all day, which is good, just gotta make dinner, which I think I'm going to do chicken with a salad tonight..

I've been drinking water all day.. no diet coke.. >< might have a small glass with super I feel like I've earned it. =)

 

[FriendlyCanadian]

that sounds like a balls to the wall workout my friend!

do you do the calf raises with no sneaks on?

no I actually wear the runners.. and towards the end of alot of my sets.. the middle of my foot the bridge really starts to hurt. I was kinda wondering about this today, but I still got a really narly burn in my calfs towards the last workout. I definately almost felt like puking after the 4th set on squats, I did take my shoes off felt alot more stable that's for sure.

edit : not so much the bridge but right under the arch in the middle, I usually just push through it though.

 

[FriendlyCanadian]

day 2 week 2..

Chest/Shoulders/Tri's..

I worked as hard as I could this time around on my chest to make sure I was keeping perfect form that my elbows were parallel I felt it alot more in my chest, squeezed it alot, my chest seemed to have more endurance and my biceps didn't get into the workout at all.. my shoulders did.. I think this was a much better chest workout then the one I performed in week one.

So set four of my DB incline : I managed to barely squeeze out 45 lb db's x 6.. couldn't hit that seventh with half decent form.. oops

set four of my cable flys: I somehow managed to pull out 45 a side x 7 felt pretty darn good.

MILITARY PRESS OMEGA PLS READ : I had SERIOUS issues with using the smith machine, I could barely throw up 16 standing MP with no plates on.. my shoulders were just gased.. so I did 16 no plates.. then I did 15.. then 10.. then 8.. then 6.. then I did 12 lb db's standing.. x 6.. I feel pretty pathetic about this.. My shoulders aren't incredibly weak or anything.. I could usually before do 55 lb Db's for 12 in three sets. =/

triceps went pretty good, was really gased after the MP frustrations.. I did 60 x 7 on my forth set, which I felt like I did more in the first week, I was just focusing on form, and this was a different gym with different equipment..

All in all I felt like I had a pretty good workout, especially on my chest, did 20 minutes of cardio afterwards.

Should I be sweating alot doing this workout, because I'm really not, and the way we used to workout before I'd sweat alot.. I'm starting to notice a bit of an increase in muscle endurance. just a question not really a concern. =)

 

[Acela]

I am having the same issue with my MP....

Omega recommended sequencing it between the 2 tricep exercises instead. maybe try that?

the way this workout is, my front delts are toast from the incline presses & high rep flys....makes MP's a humbling experience

day 2 week 2..

Chest/Shoulders/Tri's..

I worked as hard as I could this time around on my chest to make sure I was keeping perfect form that my elbows were parallel I felt it alot more in my chest, squeezed it alot, my chest seemed to have more endurance and my biceps didn't get into the workout at all.. my shoulders did.. I think this was a much better chest workout then the one I performed in week one.

So set four of my DB incline : I managed to barely squeeze out 45 lb db's x 6.. couldn't hit that seventh with half decent form.. oops

set four of my cable flys: I somehow managed to pull out 45 a side x 7 felt pretty darn good.

MILITARY PRESS OMEGA PLS READ : I had SERIOUS issues with using the smith machine, I could barely throw up 16 standing MP with no plates on.. my shoulders were just gased.. so I did 16 no plates.. then I did 15.. then 10.. then 8.. then 6.. then I did 12 lb db's standing.. x 6.. I feel pretty pathetic about this.. My shoulders aren't incredibly weak or anything.. I could usually before do 55 lb Db's for 12 in three sets. =/
triceps went pretty good, was really gased after the MP frustrations.. I did 60 x 7 on my forth set, which I felt like I did more in the first week, I was just focusing on form, and this was a different gym with different equipment..

All in all I felt like I had a pretty good workout, especially on my chest, did 20 minutes of cardio afterwards.

Should I be sweating alot doing this workout, because I'm really not, and the way we used to workout before I'd sweat alot.. I'm starting to notice a bit of an increase in muscle endurance. just a question not really a concern. =)

 

[FriendlyCanadian]

I am having the same issue with my MP....

Omega recommended sequencing it between the 2 tricep exercises instead. maybe try that?

the way this workout is, my front delts are toast from the incline presses & high rep flys....makes MP's a humbling experience

I hear that.. the smith machine felt a bit sticky too.. it was pretty bleeding difficult to do it on that smith machine, maybe the one at the uni gym will be a bit different, I'll definately give that a try... yeah my front delts are toast too from those, haha, still it's sad when you can't even do what is perscribed ((

god I love leg days for the numbers but man do I hate the rest, heh. =)

 

[Pat_McCrotch]

no I actually wear the runners.. and towards the end of alot of my sets.. the middle of my foot the bridge really starts to hurt. I was kinda wondering about this today, but I still got a really narly burn in my calfs towards the last workout. I definately almost felt like puking after the 4th set on squats, I did take my shoes off felt alot more stable that's for sure.

edit : not so much the bridge but right under the arch in the middle, I usually just push through it though.

sounds like plantar fasciaitis(sp) you can two things for it. It healed mine. Get a tennis ball and roll your foot on it while your sitting around the house and but some heel cups.

Does it hurt when your not working out?

 

[FriendlyCanadian]

sounds like plantar fasciaitis(sp) you can two things for it. It healed mine. Get a tennis ball and roll your foot on it while your sitting around the house and but some heel cups.

Does it hurt when your not working out?

no it doesn't hurt at all when I'm not working out, it doesn't even hurt when I'm working out, it only starts to hurt when I'm doing seated calf raises after about the 10th rep or so, I think personally it might be because of the athletic runners I'm wearing, but that's just a wild guess.

 

[FriendlyCanadian]

Don't have time to post up a full log at the moment with numbers, did my Bicep/back on wednesday, will post full details tomorrow, I start a new job tomorrow night hopefully so that'll be interesting. My chest feels like someone is stabbing it everytime I slightly stretch it, feels so good.

Question omega: for day 4 which I will be doing tomorrow, with the superset am I suppose to superset all the workouts together and then do that five times.. like.. first legs.. then rush over to do back.. then pushups.. etc.. and then repeat it all for a total of five times? what am I suppose to do if someone is using a machine I need just curious, thanks. =)

 

[OMEGA]

on this day do what is convenient and what feels good

so if some is using a piece of equipment's just shuffle it up a lttle bit

no harm in that

 

[FriendlyCanadian]

So day 3 week 2 which was completed on wednesday.. was a pretty good idea..

My traps are still aching a bit.. I can't remember the exact numbers.. plz don't crucify me.. I think on curls I was only doing 25 on my 4th set.. traps I think like 65 on my 4th set.. rows were like 30 on my 4th set.. reverse curls feel very strange with dumbbells.. almost difficult to perform the way I think they are intended..

I've always been really bad at doing bent over rows, I almost always feel it alot more in my arms then anything else..

I'm sorry I didn't post any of this sooner..

I got a new job that I started friday night, which totally threw off my superset and my entire weekend.. It was a night shift from 7:00 pm until 7:00 am, one hour of driving each way.. =/ messed my schedual up and I had / still have some schoolwork left to finish.

My diet for the week was decent, but not perfect, I lost sight of my diet on the weekend, although I did not drink so that is a plus at least.

I feel like I'm letting myself down here, and I'm trying to pick up the peices, at one point this week every muscle group in my body hurt, so that felt nice. This is what I need this is what I really want, I'm going to come together alot better next week, I've got a better mental plan laid out in my head, I just need to stick with it.

 

[FriendlyCanadian]

Day 1 week 3.. (feeling like death is around the corner, hah)

So today was legs.. but a little bit about me recently.. I've had an infection that I haven't gotten taken care for the past 6-8 weeks.. it's gotten worse and better a couple of times.. well last night.. it formed into a nasty dry cough making sleeping entirely impossible.. I managed maybe 3-4 hours of sleep. Anyhow..

I still got things done today, but I was feeling a little drained so my numbers are off, it still felt really good to go and sweat out a little of this horrible infection..

4th set of leg press was only 10 plates in total, 10 times.
4th set of squat was down ;_; to 355 for 8.
let set of heavy calves were 250lbs for only seven, took my shoes off for this felt a bit better.

So.. I'm going to call the doctor tomorrow morning, I'm going to do my workout but I need to book an appointment I need antibiotics I can't beat this by myself..

there are two weeks left in school, shit is starting to hit the fan, but I don't want that to get in the way of my workout schedual.

My diet has been mostly clean today.

Omega anything else you want to know, I know this is crunch time and you're going to become log nazi.. which is a good thing.. I want to feel accountable..

No.. new brazilian.. girlfriend.. although there is this hot girl who looks semi brazilian and I really sorta like her..

anything else please let me know.. =/

 

[OMEGA]

You will feel accountable don't worry

BUT! because you were not feeling so week for so long AND also sticking Longer with us

I am granted you a 1-2 week Grace period and will ONLY be making sure your participating 4 times a week.

on the surface of things I would say that your Legs are strong
DO not try to lift more.


Use this as a chance to start Nailing your upper body ( mentally) so when you cut, you will bring out a More balanced you

 

[FriendlyCanadian]

You will feel accountable don't worry

BUT! because you were not feeling so week for so long AND also sticking Longer with us

I am granted you a 1-2 week Grace period and will ONLY be making sure your participating 4 times a week.

on the surface of things I would say that your Legs are strong
DO not try to lift more.


Use this as a chance to start Nailing your upper body ( mentally) so when you cut, you will bring out a More balanced you

K I totally agree, my legs are pretty strong and I want my focus to lie on my upper body.. note about my chest.. last week it felt absolutely shredded.. I sorta messed up on the flies for my first 4-5 sets.. because one of the cables was set higher then the other.. Oops.. but I'll know more what to watch for tomorrow, also I'll be focusing more on the movements.. I had a problem last week.. with the second day.. on shoulders.. I could BARELY do 25 military smith presses.. which is sad.. but it's true.. lol any suggestions.. comments?

Thanks for sticking it out with me omega, you're a good bro, I know with you on my side, success is well within my grasp.

 

[Acela]

i'm assuming that you are doing the exercises in order so by the time you are doing MP, you have done 3 VERY EXHAUSTING chest exercises (also indirectly hitting your delts). i would maybe narrow your grip, slightly, to utilize your fresh tricep muscles which really haven't been hit (the 4/5's ROM with all the other lifts gives the tris a break)

shit, i might try that. i just thought of that and i am a bit disappointed with my MP as well

K I totally agree, my legs are pretty strong and I want my focus to lie on my upper body.. note about my chest.. last week it felt absolutely shredded.. I sorta messed up on the flies for my first 4-5 sets.. because one of the cables was set higher then the other.. Oops.. but I'll know more what to watch for tomorrow, also I'll be focusing more on the movements.. I had a problem last week.. with the second day.. on shoulders.. I could BARELY do 25 military smith presses.. which is sad.. but it's true.. lol any suggestions.. comments?

Thanks for sticking it out with me omega, you're a good bro, I know with you on my side, success is well within my grasp.

 

[FriendlyCanadian]

Depressing.. I have broncitus.. was FINALLY at the doctor today.. he told me I should take it easy for a bit.. at least the rest of the week..

wanted to finish my workout this week.. but I'm not sure.. I did chest yesterday and it was pretty difficult.. I was coughing and weezing all over the place..

the doc said it's bad.. sounds like I have Asthema.. (sp) on the plus side.. I got an inhaler for my cough.. (steroids) woot..

I'm a sadpanda.. I want to crush weights.. not the mucus in my lungs..

 

[Acela]

Keep ya head up

look at it this way....you're off for a few days, it gives your joints an opportunity to rest, dial in your diet and you'll be GTG even more so next week

Depressing.. I have broncitus.. was FINALLY at the doctor today.. he told me I should take it easy for a bit.. at least the rest of the week..

wanted to finish my workout this week.. but I'm not sure.. I did chest yesterday and it was pretty difficult.. I was coughing and weezing all over the place..

the doc said it's bad.. sounds like I have Asthema.. (sp) on the plus side.. I got an inhaler for my cough.. (steroids) woot..

I'm a sadpanda.. I want to crush weights.. not the mucus in my lungs..

 

[OMEGA]

SHIT!

dam FC that sucks

As Acela Wisely says use the off days as a chance to refine things in your diet and enjoy the rest on your joints.

 

[FriendlyCanadian]

things are going awesome in my life.. but not so awesome.. hah

so there was some kind of mix up with my benefits.. for drugs.. so I'm going to have to wait until tomorrow.. before I can get.. my bloooody drugs..

my steroids to inhale, hehe weee..

good news in my life though : Is my two shifts of work this week will put 580 after tax in my pocket.. yey yey..

and work now has the internet.. making work like 10x more enjoyable.. =)

 

[OMEGA]

 

[FriendlyCanadian]

coughing less at night, finally finding it a bit easier to sleep.. was taking me like 4-5 hours of straight agonizing lay down cough sessions before I passed out..

starting to feel more regular.. gotta work for another 17 hours tonight.. =) going to cook some clean food before I leave..

just updating my situation.. =)

 

[OMEGA]

I read about your new JOB

sweet!!!!!!!

get better fast FC

 

[FriendlyCanadian]

I read about your new JOB

sweet!!!!!!!

get better fast FC

yey it is sweet now I can get those supps and feel financially a bit more comfortable continueing on with this.. =)

I will get better fast, I want to fucking take metal weights and crush them..

 

[OMEGA]

 

[Acela]

FC, where you at Bro?

 

[OMEGA]

agreed

 

[FriendlyCanadian]

I am so horribly sorry, I feel like a terrible person not a day goes by that I haven't thought about this..

finals at the moment.. moving out of my house into another house.. working some crazy hours.. and some other things.. I am going to post a FULL detailed report after I wake up from my nap.. I only have one final left on tuesday.. ;_;

also an incredibly hot sexy girl.. who I really like..

 

[OMEGA]

at least your not doing teh drugz

well I guess girls can be druglike


just atch up after finals FC

though I wont give you phase 2 for another 3 week till you catch up and earn your stripes!

 

[jerseyrugger76]

Dude, took care of your bombs.

 

[FriendlyCanadian]

Ok!!! so here is what up, I went MIA after I got deathly ill with some nasty broncitus this is all completely gone and I'm feeling good..

NOW for some PURE honesty..

I haven't been following the diet since or working out.. or I would have thus posted up.. I still feel better from the two solid weeks I put forth of working out, I only feel like I've accomplished and completed two in this program.. I've only really followed the diet fully on one or two days that I can remember.. JUST BEING HONEST.. not that this makes me at all happy..

My job makes it difficult to stay on point, like what kind of diet should I be on if I'm staying awake for 30 hours straight and that kind of thing.. I'm not sure.. I spend alot of time at work, but I have alot of free time there.. is there anything I can do at work to better my health.. any sort of stretches.. yoga.. jumping jacks.. push ups sit ups.. what's up? any ideas would be cool, because I'm savagely ready to hop back on board and start crushing shit.

Moving out any day now, I have a new place and I can move in at any time, my last final is tomorrow in about 12 hours I should most definately be studying and sleeping.. buuut I'm not.. which is really bad.. hah.. O_O..

From friday straight until new years.. I will be working 14 hours on 14 hours off..

then in the new year I will be working 2 shifts at work and about 30 hours a week..

I got a new pair of hockey skates and I strapped them on, I absolutely loved it and felt like it was some pretty decent cardio..

I've also been spending alot of weekends when ashli comes into town with her having drinks.. yes.. sometimes alot of them.. especially last weekend on my birthday... I really adore the time I spend with her and she is leaving the country for a year or so come february =(((

Ok so to sort of recap been having a shitty time staying on diet eating clean..

So little time to do much of anything I just grab whatever I can.

I would really like to know what I can do at work to work on my fitness, I'll have myself there, I could always pick up some dumbbells I would enjoy that... I have a skipping rope and running shoes.. ;p also curious what I can do about work and my diet since sometimes I'll be awake for 30 hours straight..

I've been having a hard time getting to the gym, but that is going to change

I feel like I'm missing something important, I really want to do this and crush weights and change myself permanently, i haven't even weighed myself in months.. so I have no idea if I'm up or down.. and whatnot.. =((

trying to just be as honest as possible..

 

[OMEGA]

Lets talk on the phone on Thursday or Friday

there is always a way to get what you need , and I am sure we can find a way together.


thanks for your honesty, nothing wrong with that.

 

[FriendlyCanadian]

Lets talk on the phone on Thursday or Friday

there is always a way to get what you need , and I am sure we can find a way together.


thanks for your honesty, nothing wrong with that.

Fantastic looking forward to speaking with you again. =)

 

[OMEGA]

pm me your # again

 

[FriendlyCanadian]

pm me your # again

sent it to you in a K message as I haven't talked to EF to put the plat back up yet.. I will be at work all day tomorrow.. so I'll likely be on the internet.. on here looking forward to talking to you again sir =)

 

[FriendlyCanadian]

Hey chief man I'm at work now and I'll be here for 12 hours, I'm going to try to find out the number to the main consol room because my phone is dying.. well Im not going to try to find out the number.. I'm going to get it.. I just don't want to wake anyone up this early.. =)

I really hope we can still talk today..

 

[OMEGA]

ok

ps: take the Yoga Class

 

[FriendlyCanadian]

ok so I've got the work # it's 1-403-935-8800

it'll say some blah blah extention of the person you're trying to reach..

just hit 222 that will direct you to the control room where I work

or hit 218 which is the lunch room and I'll be either in the control room or the lunch room or the plant.. if I'm in the plant I won't be able to talk to you on the phone but I'm only there about 20% of the time.

 

[OMEGA]

Ok lets synchronize our times

~Pacific correct?

~it is 10.30 Pacific here lets agree to a time AFTER 1:30 pm

 

[FriendlyCanadian]

Ok lets synchronize our times

~Pacific correct?

~it is 10.30 Pacific here lets agree to a time AFTER 1:30 pm

ok sounds good to me..

it's 11:30 GMT time here.. so pick a time after 1:30 but before.. like 5:00 (your time) and we're golden and I'll work my rounds and everything around it.

 

[OMEGA]

ok got it

 

[FriendlyCanadian]

ok got it

what time though?? heh

 

[OMEGA]

how about 4 or 5 pm my time?

also in case we miss each other we can do it this Sat or Sunday

 

[FriendlyCanadian]

how about 4 or 5 pm my time?

also in case we miss each other we can do it this Sat or Sunday

4 or 5 sounds good, that would be what 5 or 6 my time.. before 6 my time would be preferable because I gotta get out of here by about 6:45 so I'll be doing clean up and all that good stuff.

 

[FriendlyCanadian]

just made some room in my pm box since your last pm apparently bounced.. I gotta send a msg to ef frank about this blargh..

 

[OMEGA]

PM Big Rick Rock

 

[OMEGA]

my PC is dead I might be offline till Monday! I am at Kinkos posting this

Freindly Canadian it dies shortly after we spoke

 

[FriendlyCanadian]

still alive.. gasp..

hope your PC isn't dead anymore bro..

my laptop died and we dont have internet in my new house yet..

this really is a bit of a bugger.. god is trying to tell me something or something!!!

yaaargh.. hopefully we can talk soon muh amigo..

 

[OMEGA]

today is good if within the next 1.5 hours

 

[FriendlyCanadian]

what time is it now? I just got home from work.. what time is good for you to talk my friend?

Edit: sweet you posted that only a half hour ago today is good for me to bro, I'm just getting ready to move all of my shit into my new house and such, and I had a restful time at work..

my cell # is 1-403-669-1054

 

[FriendlyCanadian]

oh geez Omega.. I'm so sorry bro..

I was talking to my ex who was SUPPOSE to come see me for a week long booty call within the next two weeks.. but I sort of shit the bed on that one, and I was trying to recover from it..

I'm STILL trying to recover from it.. ffs.. but I think I can and will.. I'm smooth like that.. anyhow really sorry bro.. my life is a hurricane of chaos!

which is why I really need a weeklong bootycall.. soooooo baaaad..

 

[OMEGA]

during the training DONT womanize or thing of women orb


bad women will scramble your brains

 

[FriendlyCanadian]

if shes cool then thats cool

I only associate myself with the cool girls, the crazy mind fuckers aren't worth my time.

Hey Bro!

I'm at work today, I'll be avail to talk all day or until 6:00 pm your time I believe, let me know if you'd like to speak.

settling into my new house, the fridge is empty, I'm going to carefully think of a complete diet scheme or mostly complete and go shopping tonight or tomorrow drop a couple hundred dollars and get ooonly healthy food.

I'd also like to hit up pop eyes and get some supplements, I'm dying to get back into things this is killlling me.. =(

been thinking alot lately about getting a home gym started up, so I could work out at 4 in the morning or 1 am or whenever I can grab time etc.

 

[FriendlyCanadian]

If I don't get back into the swing of things soon I'm going to starts a massacring innocent kittens or something along those lines!

anyhow since we are having a hard time getting a chance to talk on the phone here are some questions Omega sir.

what kind of supplements should I be looking at, stuff that I can buy locally would be the best.

Also what sort of at home equipment can I purchase to possibly reduce time at the gym, or I can bring some dumbbells to work etc etc, any thoughts and ideas?

I don't have the kind of funds to purchase a smith machine either. =(

 

[OMEGA]

Hi

~workout equipment:
http://www.powertecfitness.com/workbench_lev_gymw.htm
the red is pretty

~Supps:
Creapure, Pure WHey, posisble glutamine
R-ala with carb meals

~good bro let me know when you need level 2.

 

[FriendlyCanadian]

Hi

~workout equipment:
http://www.powertecfitness.com/workbench_lev_gymw.htm
the red is pretty

~Supps:
Creapure, Pure WHey, posisble glutamine
R-ala with carb meals

~good bro let me know when you need level 2.

def can't afford that, I haven't been working out as I have been waiting to chat with you on the phone about my hectic schedual and what I could possibly be doing with my free time at work and such. so you should probably be the judge on when I need level 2, just started up school again so my schedual will be alot more structured and I'll have time inbetween classes to workout, I would like to go for 5 days a week.

I was wondering if their is anything I can do with dumbbells and whatnot, at home or at work and if I could just buy like one of those normal benchs.

 

[FriendlyCanadian]

did three days of yoga..

holy shit let me fucking tell you.. that is not fucking easy at all under any circumstance..

it's like a cardio workout.. it's pretty crazy.. and fairly intense too..

ya I know.. you think oh shit.. if girls can do it, it must be easy..

WRONG! hah..

it sure did make me feel like a boy in a class full of women...

Omega are we gonna be able to talk soon! =/

 

[OMEGA]

argh

how about tomorrow midday

PM me 2 hours before too

 

[FriendlyCanadian]

argh

how about tomorrow midday

PM me 2 hours before too

what do you mean argh!

you told me to do yoga damnit!

I can't pm you 2 hours before ;_;

I don't have the internet at my house, I guess I can try to go to a pub computer and pm you though. =/ hah.

 

[OMEGA]

argh on us not talking lol

let make it 4 pm my time tommow

pm me Ph # once more

 

[FriendlyCanadian]

Soooo FC is baaack in the game..

boo yeaaah..

week 3??? I think.. day 1 and 2.

I did legs went pretty hard but took it a bit easy since my legs don't really need any further developement just to get cut and shredded.

I also did a yoga class yesterday aswell it was awesome/kickass

Today I did chest day.. I think I mixed up the order.. oops..

It was a pretty good day.. I still have a hard time getting my chest to become really completely sore by the end of my day at the gym, or even really sore at all.

Also as far as sweating goes, I didn't really break much of a sweat after the first 20 reps, is this a problem?

I sweat alot during the 10 minutes of cardio though, I only had time for 10 minutes had to get to work.

All in all it was a good workout, my triceps hurt so bad during the workout but I can't feel the pain in them right now, I'll find out today when I go about my daily business I guess.

Hey Omega I hope we can finish our conversation sometime soon, I'd really enjoy that, I know you're a busy guy. =)

Also my diet has been pretty good, pretty solid.

I still need to purchase a crockpot though ><

 

[OMEGA]

hhi

it was nice talking

I think we covered the key issues. and as simple as the crock pot sounds I truly believe that once you do it , it will help profoundly, you basically will single handedly solve your Protein Req need, which was an issue.

 

[FriendlyCanadian]

week 3 day 3.. sorry I didn't get a chance to post this shit has been hectic!! ARGH

sleep deprivation ftl

so on day 3 I did biceps and back and traps, I also did yoga before this, which was a baaad idea but I really pushed myself

I have a very difficult time with rows and doing them properly, can I see a video of good strict form and also what is a hammer strength machine?

also my biceps and chest and entire upper body, was completely fucking destroyed last week, like completely mangled, it felt good, I def need to get some glutamine though I need to find time to get to the store.

I know I've asked this before, but what suppliments should I be taking that I can purchase locally, I'm willing to spend like 200-300 on this, because I think it would be hugely beneficial.

unfortunately due to lack of sleep and alot of crazy stress from school and my family aannnd my friends, I haven't made it to the gym yet this week, but instead of not going just because I haven't so far, I'm going to make sure to do my upper body before the weekend is over, my priority for tomorrow is the gym, I'm going to go straight after work and do chest and then back bi's on saturday.

I'm sorry I'm letting you down good sir, I just don't know what to do! I've definately lost probably about 8 lbs or so in the past two weeks, my diet is clean and I'm starting to feel good about eating healthy and falling into a good rythem there, and I no longer bring so much food to work healthy or not, just because I'm bored doesn't mean I need to eat.

So ya... cliff notes..

Hammer strength machine, uh proper row form

and supplements good stuff that will really help me for under 300, locally.

 

[FriendlyCanadian]

also I was considering creatine because I've never tried and I think I could really enjoy it for a while any suggestions?

and I've eliminated pop almost entirely from my diet now, even though it was just diet pop, def not good for me.

 

[OMEGA]

You have not let me down, you have communicated well your constraints and thats life.
Work, School, and you are what matter

But! you must also help your self in order for 1 and 2 to be best

your a smart person, i know you will do well

Supps:

Creatine, to simplify it take 5 -7 grams a day no matter what. this will give you more pep.

Glutamine take 10 grams a day ( great for the immune)

and then just get protien powder

 

[FriendlyCanadian]

k awesome, any sort of creatine powder or glutamine powder to look out for?

or to look for in general?

thanks for your kind words, I'm going to do this and get er done, there is no question.

 

[FriendlyCanadian]

Week 4

I only made it to one workout was chest and triceps and I really think I perfected the incline push and the fly's my chest is killing me, but I hate the machine press at the gym, it really seems to suck, but I do it anyways.

can I do flat dumbbell presses instead?

 

[FriendlyCanadian]

week 5 day 1

Well since I only did chest recently the weekend, today I did back and biceps, it was an ok workout, I don't know if I'm doing things properly, I really slowed the pulldowns down and kept my back straight and flexed with every rep, but it seems hard for me to target the muscle group, I also did the one arm db rows this time, I tried very hard to keep good form and squeeze my back on every rep.

the curls were good, the reverse curls really felt like they hit my forearms more than my biceps, all in all my muscles were exhausted during the workout and hopefully they are in screaming pain tomorrow when I wake up, my back is feeling it a bit now.

 

[OMEGA]

Week 4

I only made it to one workout was chest and triceps and I really think I perfected the incline push and the fly's my chest is killing me, but I hate the machine press at the gym, it really seems to suck, but I do it anyways.

can I do flat dumbbell presses instead?

if you have the machine just use that Chest is really geared toward this piece:


http://www.elitefitness.com/forum/o...-mass-movement-isolation-finisher-571165.html

 

[FriendlyCanadian]

if you have the machine just use that Chest is really geared toward this piece:


http://www.elitefitness.com/forum/o...-mass-movement-isolation-finisher-571165.html

it's a machine where I sitflat straight up almost, my hands are by my chest on the handles and I push it outwards.

that link took me to the mass movement thread.

 

[OMEGA]

Guided Movement:
This exercise is very much like "Training wheels" for your physique. Not only does it get you warmed up but it allows you to Isolate the body part you are working for MAXIMAL, mind muscle connection, and blood volume. Because your not expending energy on balance you body is spending time feeling it out and establishing a platform for a GREAT workout EVERY TIME.
Guided Movements as you guessed it use MACHINES or Plate Loaded Equipment such as Hammer Strength.

MASS Movement:
The MASS Movement will usually be a free weight Movement but in some cases may be a Hammer Strength or Machine Movement.
Though the Rep Shceme is the same as with the other movements it the exercise choice itself that lend it to be a Mass Maker.
For Chest this means Low Incline Dumbell Presses.
For Back this means 1 arm Dumbbell Rows or Hammer Strength Rows.
For Quads This means Smith Squats or Squats.

The Isolation Finisher:
The Isolation Finisher is as you may have guessed it is a Finesse' movement to really carve out detail in the muscle by using Strict form with a movement that is a NOT a compound movement.
For Chest this means Cable or Dumbell Flys
For Back this means the "Shrug - Lateral OMEGA Superset" (which I will explain later)
For Legs this means Legs extensions and hamstring curls.


Chest 1 Guided: Machine Upright

Chest 2 Mass: Low DB presses

Chest 3 Isolation Finish: Cabel FLys

 

[FriendlyCanadian]

My diet has been pretty good for the past couple of weeks.

mostly I eat 3 eggs or so in the morning with two pieces of toast and ANPB. or sometimes oatmeal or granola, everything is low in sodium.

I often eat only two other meals now, which generally consist of hamburger meat, a bit of pasta and I like to include veggies in all or most of my meals, in the form of peppers and onions and tomatoes and sprouts.

I've not drank diet coke or pop at all in well over a week, I drink a ton of water probably 4-6 litres a day, which sometimes I wonder if that's to much.

I'm not gonna lie the girl I love more then I've loved anyone else is leaving the country for a year and half in two days so I've been sort of distracted, but I'm going to use her leaving massively to my advantage.

I need to hit the gym after work from now on I think, because that's the best time for me.

any recommendations on back when I do rows and such because I have a very hard time feeling my backout. I was doing 45's on my 4th set today. which isn't much, but I'm really trying to just push myself as hard as I can within the workout regiment.