WhiteDragon's masochist journal

[OMEGA]

18% - 211 = 175 pounds LBM

1750 kcal in Protein and Carbs

810 Kcal in Fat ( 90 grams of Fat)

TOTAL = 2560 kcal

 

[Self-Inflicted]

How do you figure out your LBM and bodyfat? At least how do you estimate it?

 

[whitedragon]

There a lot of ways to check. I'm guessing from looking/having been professionally measured in the past. There are some easy ways to get a good idea.

Like here for a formula using a tape measure.

http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html

Visual pics on one guy:

http://www.exer-phys-club.com/bfguidearticle.html

Other pics of people:

http://forums.johnstonefitness.com/showthread.php?t=31392

Best way is to get a set of calipers and learn how to use them. I need to do that myself. Ask one of the trainers at the gym to teach you

 

[whitedragon]

Went into the gym today. Still on Omega's diet. Getting used to everything so it's all good. As I adapt I find the weights moving up nicely in the later sets. Weights were as follows:

Incline Press

25 pd DBs, 25, damn it hurts
35 pd DBs, 12, almost got it
40 pd DBs, 10, painful, but moving the weight up next time
45 pd DBs, 7, could use more weight
35 pd DBs, 13, nothing left

Cable Flys

15 each side, 25, nice burn
15 each side, 15, more weight next time
20 each side, 10, good weight at the moment
20 each side, 7, more weight next time
15 each side, ummm, lost count, chest was numb at the end

I really like these, I think I look damn sexy in the mirror while doing them

Shoulder Press

30 on bar, 25, more weight
30 on bar, 15, more weight
50 on bar, 10, more weight
60 on bar, 7, more weight
45 on bar, 13
45 on bar, 10, felt like shoulders were going to come off again

Tricep Press

30 pds, 25, more weight
30 pds, 15, more weight
40 pds, 9, nice burn
50 pds, 7, still on fire
40 pds, 7

Last set on all was brutal.

 

[Pat_McCrotch]

Am i missing something? Not flaming you but making sure Im doing what I am supposed to be doing.

We are to do machine press right and the one arm pressdowns correct Omega? i see some guys not all not doing every exercise?

Sorry to ask this on your post dragon. it just hit me and i had to ask.

 

[Acela]

Am i missing something? Not flaming you but making sure Im doing what I am supposed to be doing.

We are to do machine press right and the one arm pressdowns correct Omega? i see some guys not all not doing every exercise?

Sorry to ask this on your post dragon. it just hit me and i had to ask.

i think we only have to keep track of the "core" exercises listed in this sticky
http://www.elitefitness.com/forum/o...at-keep-track-lift-wise-your-logs-572429.html

 

[OMEGA]

Bingo Acela

 

[whitedragon]

Still good on my diet. 1 week till Thanksgiving, and I'm going to be good till then

Had an interesting leg day today, they felt strong in the beginning but quickly faded. Probably because of Monday and my legs are still getting used to this.

Leg Presses
180 on sled, 25, nice
230 on sled, 15, painful
290 on sled, 10, more weight next time
340 on sled, 7, more weight next time
260 on sled, 14

Squats
Weren't as good as Monday, might be because I wore myself out on the presses, but I was still light headed for most of them.

50 on bar, 19, don't know what happened
50 on bar, 11, same
110 on bar, 10, felt good, not sure if I want more weight, but I'll probably do it with more next time anyways.
130 on bar, 7, a little more next time
100 on bar, 16

My girl showed up to surprise me before my last set, gave me a little long of a break. She said, and I quote, "You don't always make that face when you work out do you? You look stupid." Ah, love.

Calves - Seated calf raise was taken so I had to use one of the leg press machines, I just guessed weight and burned them out good for 5 sets.

 

[Self-Inflicted]

My girl showed up to surprise me before my last set, gave me a little long of a break. She said, and I quote, "You don't always make that face when you work out do you? You look stupid." Ah, love.
.

Lol, try hearing that after you've just played in front of 200+ people.

 

[OMEGA]

There are days that I out perform my self and then there a days when I drop in poundage

As long as you pushing yourself it very ok to ease back if you naturally feel so.