zxe003 training journal

[zxe003]

Wednesday 08/04/2004

Felt really good again today. Still not getting any major sides with the M1T so that's good. I'm thinking of upping the dosage to 20mg a day, since I'm gonna cut the cycle short before my birthday. Had a great pump today, but missed out on upright rows unfortunately.

Shoulders

Bb Military Press
135x20 (warm-up)
135x20 (warm-up)

230x5
230x5
230x5
230x5
230x5

Db Shoulder Press
85'sx10
90'sx8
90'sx8

Seated Bent Over Db Side Laterals
30'sx10
30'sx10
30'sx10
30'sx8

Machine Shoulder Press
130x8
190x6
*just threw this in while waiting for peck deck machine.

Reverse Peck Decks
120x10
120x10
135x8

Traps

Db Shrugs
140'sx10

Machine Shrugs (plate loaded)
8plts (360)x10
10plts (450)x10
12plts (540)x8
*10 sec hold on last rep of each set

 

[JKurz1]

Wednesday 08/04/2004

Felt really good again today. Still not getting any major sides with the M1T so that's good. I'm thinking of upping the dosage to 20mg a day, since I'm gonna cut the cycle short before my birthday. Had a great pump today, but missed out on upright rows unfortunately.

Shoulders

Bb Military Press
135x20 (warm-up)
135x20 (warm-up)

230x5
230x5
230x5
230x5
230x5

Db Shoulder Press
85'sx10
90'sx8
90'sx8

Seated Bent Over Db Side Laterals
30'sx10
30'sx10
30'sx10
30'sx8

Machine Shoulder Press
130x8
190x6
*just threw this in while waiting for peck deck machine.

Reverse Peck Decks
120x10
120x10
135x8

Traps

Db Shrugs
140'sx10

Machine Shrugs (plate loaded)
8plts (360)x10
10plts (450)x10
12plts (540)x8
*10 sec hold on last rep of each set

Glad you sewed that slit between your legs and are training hard again....you're pretty strong bro....what are your stats now-a-days? I might hit your delt routine in a couple hours, minus the 5x5.........

 

[zxe003]

Haha....no pussy shit here bro! lol. Thanks, I'm tryin to get back to where I was strengthwise, but it's been a slow process. Currently I'm 5'11", 248lbs. and despite all the shit I've lost, I'm still unhappy with my bf%. But that's my own fault...even though my diet is good, I hardly ever hit cardio.

 

[JKurz1]

Screw cardio.....what's your bf% now? Lay me out you diet today and maybe I can help you out....

 

[zxe003]

bf% is 24% currently. Today's meal plan:

8:30AM
Breakfast sandwich (3 egg whites, croissant, onions and 2 sausage links), and 1 orange.

10:30AM
1 peanut butter and honey sandwich (sometimes substituted with 1 can of tuna mixed with less than a tspn of mayo)

12:30PM
Turkey sandwich (sliced turkey, light cream cheese, lettuce, tomato, and onions)

3:30PM
1 cup of peanuts

6:00PM
*Pre-workout-1 small chicken breast sandwich (light mayo, lettuce and tomato)

7:00PM
*WORKOUT*

8:30-9:00PM
Post workout protein drink (lean mass gainer formula from Proteinfactory.) about 45-50grams mixed with soy milk (I'm lactose intolerant) and 5grams of L-glutamine.
Bowl of stew (boiled steak, cabbage, carrots and green beans), 1/2 cup of rice.

*I drink a shitload of water throughout the day (and nothing else....no soda, no juice, maybe iced tea sweetened with splenda if I go out to eat). The water I drink during my workout has 5 grams of L-glutamine mixed in.

 

[JKurz1]

Well bro, I'll give you the low down. Plain and simple. If you want to drop at least 10% right off the bat, you gotta STOP the bread, fruit, sausage adnd honey TODAY.....completely off limits.........it's not fun eating chicken plain, adding in fiberous veggies, or skiping the cream cheese tub, but you got to do it.........willing?

 

[zxe003]

No....definitely. When I first started changing my diet around, I cut back on all those extra carbs....those portions now, are very small. This initially cut off a lot of fat for me. I was hoping to get away with managing the timing of the intake of those carbs...you know, like in the morning, pre and post workout only. Unfortunately this has brought the weight loss to a hault. But if I scrap the carbs I eat now, my workouts will suffer again...I know this. WTF?! suggestions?

 

[JKurz1]

Carbs are NOT the devil bruh.....it's when and what kind that are......eat as much fiberous veggies as you can stomach....get some yams, brown rice and steel cut oats.....add increase your EFA's (olive, flax, etc.....)

 

[zxe003]

okay...right on. Oh I forgot to add that I take fish pills as well.

 

[zxe003]

Thursday 08/05/2004

Today was my first day back to hitting arms directly in 2 weeks. I've been avoiding direct tricep work because of my left elbow. Bicep work was no problem today, but sure enough once I got to triceps, my elbow started fuckin with me again. I stuck to mostly cable work until the end....but when I tried to hit single Db overhead extensions, the elbow started clicking and popping and hurtin like shit! I'm seriously getting worried about this thing now. I've been taking it real easy with this elbow, wrapping it and everything, but it's still fucked. I'm gonna start taking some glucosamine to see if that works...but if not, the only other alternative I've been told is to try a deep tissue massage. We'll see...

Biceps

(Warm-Up) Wide Grip Bb Curls
60x15
70x12
80x10

Alternating Db Curls
40'sx10
45'sx10
50'sx8

Incline Db Curls
35'sx10
35'sx10
35'sx10
35'sx8

Cable Curls with Cambered Bar Grip (from low pulley)
100x12
120x10
150x8

Peak Busters (Double Bicep Cable Curls from high pulley)
60(each arm)x12
70(each arm)x10
80(each arm)x8

Triceps

Cable Pushdowns with Rope
80x20 (warm-up)
80x15 (warm-up)
100x12
120x12
150x10
150x8

Single Arm Reverse Cable Pushdowns
40(each arm)x12
45(each arm)x10
50(each arm)x9
50(each arm)x8

Single Db Overhead Extensions
85x10
90x6....pain became unbearable and elbow started clicking, so I called it a night.