My Quest to COMPETE - BEAT THE DISEASE!

[JKurz1]

Bullshit..........I am eating 400+g a day.....aint the food bro....that's been beat

7am PRO CARB FAT
1 packets flavored oats 6.6 30 3 175
.25 cup 3 13.5 0.75 75
6 oz turkey 42 0 1.5 183
6 egg whites 21.6 1.4 0.3 103
73.2 44.9 5.55 536


9am
6OZ FLANK COOKED 42.1 0 10 261
1 cup brown rice 3 46 0.5 210
1/2 cup back beans 11.3 30 0.8 171
56.4 76 11.3 642


11am
6 oz tuna 42.1 0 2 191
8 oz yam 3.5 63.3 0.4 268
1 tbsp honey 0 20 0.1 100
45.6 83.3 2.5 559


1pm
6 OZ CHICKEN 40.4 0 1.3 176
1 TBSP OLIVE OIL 0 0 13.5 119
40.4 0 0 14.8 0 295


315
2 scoop blend 50 6 6 250
1 apple 0.6 30 0.4 120
50.6 36 6.4 370


TRAIN (445-615)

630
1 packet oats 6 30 1 175
2 cups cold cereal 5 25 1 225
2 SCOOPS WHEY 50 6 6 250
POST SUPPS 0 0 0 0
61 0 61 0 8 0 650



800
4 oz all white meat turkey 28.014 0 1.0005 122.061
spinach 0.8 10 0.2 60
28.814 10 1.2005 182.061



900
8 to 10 oz. lean red meat 36 0 8.4 230
or
1/2 cup dry curd 20 1 2 100
1tb pb 7 6 17 110
1/2 scoop blend 10 3 2 60
1/2 cup egg whites 16 1 0.5 80
53 11 21.5 350

392.01 311.20 - 58.15 - 3,464.06

or with cc prebed 409.01 322.20 71.25 - 3,584.06

 

[JKurz1]

Sunday December 3, 206

8am
20 minutes incline walk
2.8 speed
12% grade

5 minutes at 6% , 4.0 cool down and abs

TRAINING

2:10pm. (with a little help from Nark's Log.....) obviously not nearly as strong, but he's my goal!

Legs


Leg Extensions:

Set 1: 90 lbs: 20 reps (w/ pause at the top of each rep)
Set 2: 120lb: 15 reps (w/ pause at the top of each rep)
Set 3: 160lbs: 10 reps


Leg-press: (very very ackward, hack/leg press/veriticle - not your typical leg press)

warm-up: 1 plate: 20 reps

Set 1: 1pl +25: 20 reps
Set 2: 2 plates: 10 reps


Squat:


warm-up: 105 lbs: 10 reps

Set 1: 145lbs: 6 reps
Set 2: 155 lbs: 5 reps**

**Knees are absolutely shot from cardio....very very weak so I am concentrating on going ATF, clinging the bar jsut below

Adductor Machine:

Set 1: 100lbs: 15 reps
Set 2: 160 lbs: 10 reps
Set 3: 180 lbs: 10 reps

Laying Leg-curl:

5 sets: 70 lbs: 10 reps each set (slow controlled contraction.. w/ pause at the top of each rep... followed by a slow controlled negative)


Calf Press (on the leg-press station):

Set 1: 200 lbs: 10 reps [warm-up]
Set 1: 220 lbs: 10 reps [warm-up]
Set 3: 260 lbs: 10 reps [warm-up]
Set 4: 280 lbs: 10 reps
Set 5: 280 lbs: 10 reps


Seated Calf-raise:

3 sets: 1 plate each side +10lbs: 10 reps each set**

**Varied foot positions on each set. Set 1: heels out; Set 2: Heels in; Set 3: neutral

Additionally: 3 sets rope crunches, 3 sets abs cybex


Limped out..........

 

[JKurz1]

 

[JKurz1]

Monday December 4, 2006

5am
20 minutes incline walk
2.8 speed
12% grade

5 minutes at 6% , 4.0 cool down and abs

TRAINING

CHEST


Flat Dbell Press:
40x12 *warmup*
Set 1: 70x10
Set 2: 75x8
Set 3: 80x5 *bump*
Set 4: 80x5 *bump*
Set 5: 60x10

SMITH INCLINE BENCH
135 x 12
155X8
165x7
175x6
185x3 x 2 sets

Dumbell Flat Flys *smooth*
45x10 x 2
50x9

Dumbell Incline Fly
45x10 x 2
50x9

Dips
3 sets of 12 *deep*

Cable Cross
60x15
70x12
70x12 - dropped and 20 quick explosive pushups

 

[JKurz1]

Last Tuesday's Back Day:

DEADLIFT
135X10
225X8
245X6
275X2
305X1

TBAR CORNER ROWS
3 PLATES + 10 X 12
3+25 X 8
4X5
4X5
3+25X6
3X10
2+25 X 15

LAT PULL
2PLATES + 5 X 12
2+30 X 8
2+30 X 8

WIDE GRIP ROWS
150X12
150+1 X 10
170X8

PULLOVER DUMBELL
55X15
65X12
70X10

TBAR NAT. MACHINE
55X10
65X8-10
75X6-7

ABS X 3
CALVES X 4

 

[BiggT]

What's your plan for the back today??

 

[JKurz1]

Deadlift
135x10
235x8
255x6
275x3
305x2

Tbar Corner Rows
3 Plates + 10 X 12
3+25 X 8
4x5
4x5
3+25x6
3x10
2+25 X 15

Lat Pull
2plates + 5 X 12
2+30 X 8
2+30 X 8

Wide Grip Rows
150x12
150+1 X 10
170x8

Pullover Dumbell
55x15
65x12
70x10

Tbar Nat. Machine
55x10
65x8-10
75x6-7

Abs X 3
Calves X 4[/quote]

 

[Neo22]

Deadlift
135x10
235x8
255x6
275x3
305x2

Tbar Corner Rows
3 Plates + 10 X 12
3+25 X 8
4x5
4x5
3+25x6
3x10
2+25 X 15

Lat Pull
2plates + 5 X 12
2+30 X 8
2+30 X 8

Wide Grip Rows
150x12
150+1 X 10
170x8

Pullover Dumbell
55x15
65x12
70x10

Tbar Nat. Machine
55x10
65x8-10
75x6-7

Abs X 3
Calves X 4

[/QUOTE]

theres really no point in doing THAT many exercises for back. Just do 2 vertical and horizontal pulls

 

[JKurz1]

45 mins

 

[JKurz1]

MY PLEA...........

I've come to the realization after reading a post by John Bernardi..........I am SEVERELY SEVERELY severely.........overtrained and my body can't respond. Look at what has happened...I've drop 75lbs, my test levels are below the floor, i have no energy, my bp is extremely low as is my heartrate......i have severe stomach distress.......I am just amazed that I never ever get sick. Never. Maybe 1 time a year. Anerexic nervouse is another symptom, anxiety, depression.........it all is so in my face that I cant believe now I am realizing it....my face gets cold, my limbs go numb........and I'm scared. Scared because I CAN'T STOP TRAINING.......I'll feel like hell, I will starve. I can't ration eating carbs even in moderation of i'm not doing anything that day. I don't want to keep digging this hole which is prob. too late and the only thing keeping me going is getting stronger or at least staying the same in terms of weighs used everyday. Something has got to give....what do I do? Switch to a eod training approach and just eat fat/pro on off days??? Anyone who can help and understand how I want to stay LEAN while doing this would be of great help........