[n88tr]

2-19, Thursday, Triceps + Cardio

830 am, up

850
2 scoops whey generic 230
2 slices fiber flax bread 190
2 fish oil pills, 1 flaxseed pill, 2 Multivitamins 65

1050
albacore tuna packet 170
2 servings Orange Juice 220

100
198 g reduced sodium sliced turkey 280
2 large carrots 80
1 serving Orange Juice 110

300
166 g reduced sodium turkey 200
1/2 kashi bar 115
banana 109

530, pre-workout meal
198 g reduced sodium turkey 280
1/2 kashi bar 35
banana 109

620-730, workout

4 scoops Xtend in 1/4 gallon water

seated tricep pressdown machine
2x20 100 lbs, warm up
2x8 200 lbs

rope pushdowns
x8 80 lbs
x8 100 lbs
x8 80 lbs

triangle attachment pushdowns
x8 150 lbs
x8 170 lbs
x8 180 lbs
x7 190 lbs, NEW Personal Best

1-arm dumbell overhead extension superset with dumbbell skullcrushers
2x8 20 lbs left arm, no rest to " " right arm, no rest transition to SC, x8 55 lbs
2x3-4 20 lbs left arm, no rest to " " right arm, finished sets w/ 15 lbs, no rest transition to SC, x8 55 lbs

close grip bench press
3x8 65 lbs
3x8 60 lbs

730, Post + Stretches
1 scoop whey generic, 1 scoop Isopure whey 230
Sunkist Float soda [getting kind of tired of these] 275
2 slices fiber flax bread 190
1/2 kashi bar 115

745-815, stationary bike cardio

2 scoops Xtend in blender bottle water

310 cals burned, 34 minutes, 8.8 miles

Went for a jog to media center on campus where I have my one Graphics I class. I have a big project due wednesday for the class and 1/2 of it's due monday so I went over there with my flash drive. Turns out it was the wrong flash drive so I jogged back to the dorms. I'll finish it up, the 1/2 due part, on Sunday when the computer lab opens back up. It's closed friday, saturday. Jogging felt good, I like it a lot but it was damn cold. Big LED scoreboard on the outside of the fitness center [big ass complex place, also has class rooms and pool, basketball courts, etc] flashes the time and temperature. It said it was 22F but with the wind it felt like 5F.

930
198 g reduced sodium turkey 280
1/2 kashi bar 115

1045, bed
28 almonds 390
2 fish oil pills, 1 flaxseed pill, 2 MSM 65

3399/3800, -cardio = 3089 Low! Surprised myself doing the numbers now before bed. Finally I'm in the cutting mindset and temptations don't tempt me really. Lowering my max from 4000 to 3800, going to do that every now and then, but not too fast. I want to lose 25 lbs or a bit more, this will take some time. I'm ordering 1 bottle of Phenadrine now. Get here IDK, but something to look forward to. Keep cutting interesting. Thanks Mikeh for the low price reply on the PM.

Workout-wise it was horrible. NPB on the triangle pressdown aside, I felt like crap and gave it my all but didn't feel much from the workout. Close grip bench whipped my ass but I knew it would. I figure it's because I never do it, so why should I be good at it? Cardio boring, no pain in calves because they're not involved, it's all the quads and hams. I want to squeeze in one more workout, tomorrow I want to do Back+Cardio at YMCA friday afternoon.

[Chimera]

Wow N88tr, 19 pages and counting! I really enjoy reading this, it really shows alot of determination. I was browsing and maybe its because I am lazy, but how is the progress going in terms of losing body fat and decreasing your body fat percentage? (You are on a cutting phase, I think). With being so consistent you must be making some great leaps in terms of progress!

Keep it up man, its almost going to be the 1 year anniversary of this log.

[n88tr]

It's going.

I'll take new BF measurement on Monday, plus BMI and weight. Again I'll try to get pics this weekend, but no promises. I work hard, I think and want results and results will come, in time.

1 year huh? Didn't know...

Thanks for sticking around Chimera.

[n88tr]

I had Friday, Saturday and Sunday diets and workout stuff written out but then computer froze.... do it all over again. I said yelled fuk when i restarted my laptop and it was all unsaved. *Sigh*

Well wanted to say that, and that I had brief workout on Friday in YMCA.

On feb 2nd i was 231 lbs. On saturday when i last weighed myself morning empty stomach peed out i was 224 lbs. Fairly good drop. Not pushing myself like crazy when i lost all that weight 2.5 years ago, still feeling out how hard i need to push myself on this cut.

[n88tr]

BIG POST

2-20, Friday, Back + Shoulders + Delts + Cardio @ YMCA

945 am, up

1000
2 scoops whey generic
banana
sliced apple
pills

1200
albacore tuna packet
1 scoop whey generic
1 slice fiber flax bread
1/2 kashi bar

200
albacore tuna packet
1 slice fiber flax bread

430
166 g reduced-sodium turkey
2 bananas

630, cheat pre-workout meal
166 g reduced-sodium turkey
3 pieces bakery

700-730 workout

4 scoops Xtend in 1/4 gallon water

lat row machine
2x15 50 lbs
x1 150 lbs, too much
6x6 125 lbs

lat pulldown, cable row attachment grip [prism thing if you know what i mean]
x8 100 lbs
x8 110 lbs
x8 125 lbs
x8 100 lbs

1-arm dumbbell row
3x6 70 lbs [1 set L, 1 set R, 1 set L, etc]

seated cable row with 2 cable handles [a lot like the lat row] superset with 1-arm cable rows
x8 80 lbs both arms, transition no rest, x8 80 lbs hands vertical grip, x8 80 hands horizontal grip [1 set horz, 1 set vert for L, " " for R]
x8 90 lbs both arms, transition no rest, x8 90 lbs hands vertical grip, x8 90 hands horizontal grip [1 set horz, 1 set vert for L, " " for R]
x8 120 lbs both arms, transition no rest, x8 120 lbs hands vertical grip, x8 120 hands horizontal grip [1 set horz, 1 set vert for L, " " for R]

pec deck rear flies
x10 80 lbs
x10 90 lbs
x10 100 lbs
x2 130 lbs, finished set x4 100 lbs

seated shoulder press machine
x8 70 lbs
x8 80 lbs
x6 100 lbs
x6 130 lbs

Cardio on YMCA track

2 scoops Xtend in blender bottle during

1 lap jog, 1 lap walk, alternate for 50 minutes.

830, Post + Stretches
1.5 scoops whey generic w/ 2 scoops Xtend
3 jello pudding cups

1030, bed
340 g fat-free cottage cheese
2 fish oill pills, 1 flax seed pill, 2 MSM

Not even gonna bother counting calories today, bakery crap pre-workout pushed me over i'm sure of it. I think i'm going to stop doing that, bakery cheat stuff. Not really satisfying as a cheat should be i think, plus really bad for me and trying hard to lose on my cut so it's probably very counter-productive.

Did more training then I had planned on but I felt fresh and strong so I went for it. Was ok.
===

2-21, Saturday, OFF

1000 am, up

1030
albacore tuna packet
1 scoop whey generic
1 slice fiber flax bread
1/2 kashi bar

1200
3 scoops Xtend in water

100, eat out with family
2 Culver's plain grilled chicken sandwiches, 1 without buns

300
166 g reduced-sodium turkey
2 bananas

530
166 g reduced-sodium turkey
1/2 kashi bar

800
166 g reduced-sodium turkey
1/2 kashi bar

1000
3 scoops Xtend in water

1030, bed
340 g fat-free cottage cheese
2 fish oill pills, 1 flax seed pill, 2 MSM

===

2-22, Sunday, OFF

930 am, up

945 am
166 g reduced-sodium turkey
sliced apple
2 bananas
2 fish oill pills, 1 flax seed pill, 2 multivitamins

1145, eat out with family, packed food i ate
200 g chicken breast pieces
2 bananas

1200
3 scoops Xtend in water

300
166 g reduced-sodium turkey
1/2 kashi bar

600
1 slice cheese pizza hut pizza
2 of their breadstick things, no sauce

800
166 g reduced-sodium turkey
1/2 kashi bar

1030, bed
340 g fat-free cottage cheese
2 fish oill pills, 1 flax seed pill, 2 MSM

Another "over" day with the calories. Over-eating plus no cardio = fat weight, no doubt.

===

2-23, Monday, Bis + Tris

945 am, up

1000
packet albacore mesquite-flavored tuna [least favorite packaged tuna kind]
sliced granny smith apple
1 slice fiber flax bread
2 fish oill pills, 1 flax seed pill, 2 multivitamins

1200
130 g chicken breast pieces
30 g sirloin steak pieces
sliced apple

200
41 g sirloin steak pieces [good while they lasted!]
2 scoops whey generic
1 slice fiber flax bread

500
3 scoops whey generic
kashi bar

700, pre-workout meal
121 g low-sodium turkey
66 g sliced chicken meat
large carrot
kashi bar

830-930 workout

4 scoops Xtend in 1/4 gallon water

machine arm curls
2x12 50 lbs
3x5 70 lbs, partials

preacher ez bar curls superset with 1-arm dumbbell preacher curls
x8 50 lbs, 10 seconds rest transition to x8 25 lbs L, x8 25 R
3x6 80 lbs partials, 10 seconds rest transition to 3x8 45 lbs L, x8 45 R [both L&R partials]

1-arm overhead dumbbell extension
x8 15 lbs L, x8 15 lbs R
3x8 20 lbs L, 3x8 20 lbs R
x8 25 lbs L, x8 25 lbs R

close grip bench press [form loosened up a little since last time]
x8 45 lbs, bar
x8 65 lbs
x8 75 lbs
x8 95 lbs

seated machine pressdowns
x8 150 lbs, did em fast
x6 200 lbs
x6 150 lbs
x17 100 lbs, finished set x5 130 lbs, failure

930, Post
2 scoops whey generic, 1 scoop Isopure [near out of this stuff]
Purity.Organic fruit juice [242] is 2 fat cals, 60 g carb, 58 g sugar, 0 protein
2 slices fiber flax bread
kashi bar

no cardio

1130, bed
340 g fat-free cottage cheese 220
28 almonds 380
2 fish oill pills, 1 flax seed pill, 2 MSM 65

Workout was OK but not spectacular like other WOs I've had. Loosened up the close grip form and weight was easier. Elbows still tight to midsection, but just not so much so. Def no flaring. Went to failure on the last set.

Changed my high-carb low fat post from Sunkist Float soda to an orangey drink i picked up at a local grocery store while on my weekend. It's 90% carb and sugar, 2 g of fat for 2 servings, which the bottle is. I do 2 servings in 1 sitting to get that 60 carbs all at once. Kind of bitter taste but it's a welcome change. Bottle says it has "40% juice." Dunno if that's low or high, not too concerned about it.

===

2-24, Tuesday, Chest

830 am, up

839
140 g sliced chicken meat
large carrot
sliced granny smith apple
340 g fat-free cottage cheese
2 fish oill pills, 1 flax seed pill, 2 Multivitamins

1100
134 g sliced chicken meat
banana
1/2 kashi bar

130
-- same as 1100 meal

420
149 g sliced chicken meat
banana
1 slice fiber flax bread

730
3 scoops whey generic
banana
1 slice fiber flax bread

830-930, workout, Chest

hammer strength
2x10 115 lbs, warm up
x6 205 lbs
x5 205 lbs
x4 205 lbs

pec deck flies
x8 100 lbs
x8 130 lbs
x8 170 lbs

incline press machine
x8 100 lbs
x8 150 lbs
x8 170 lbs [never thought i'd do this weight again, esp on a my cut]
x8 180 lbs [and i never thought i'd make a NPB but i did] NEW Personal Best

dumbbell flies, flat
x2 25's, too light
x8 35's
x8 40's
x8 45's NEW Personal Best
x5 50's NEW Personal Best

dumbbell bench press, flat
x6 50's, to failure
2x6 40's, each set to failure

dumbbell bench press, incline 4 notches up, close to a shoulder press
x6 40's, to failure
2x6 35's, each set to failure

little 5 min break, take a leak

pec deck flies, each set to failure
x6 130 lbs
x6 150 lbs
x6 120 lbs

incline press machine, each set to failure
x8 100 lbs
x7 120 lbs
x6 110 lbs, nothing left, all spent

930, Post
2 scoops whey generic, 1 scoop Isopure [Isopure all gone]
Purity.Organic fruit juice 242
kashi bar

945-1000
jogged around campus drinking 2 scoops Xtend in blender bottle.

Dunno how many calories, tried to make it like HIIT. Maybe 100 or 150 calories burned.

1130, bed
340 g fat-free cottage cheese
28 almonds
2 fish oill pills, 1 flax seed pill, 2 MSM

Workout very good, happy. NPB on incline press, were a few seconds me just pushing like a motherfuker to get the friggin weight up, that's the hardest part. Felt good to do that. NPB again on the dumbbell flies, with 45's and then 50's. Honestly I thought it'd be next bulk that i'd be flying with 50's, but seems not. Still kind of in shock I did those. Went to total failure. If my upper was my lower, I wouldn't be able to stand, that's how hard i took it.

===

2-25, Wednesday, Back + Traps + Shoulders

830 am, up [bad dream made me not want to sleep. i have very violent dreams]

845
3 scoops whey generic 360
1 slice fiber flax bread 95

1025
166 g sliced chicken meat 142
banana 100

1258
2 scoops Twinlabs Vanilla Slam whey [260] gives 50 g protein with less fat then my "generic whey."
sliced apple 80
medium raw carrot 25

315
150 g sliced chicken meat w/ tabasco sauce [never tried this before but i am bored silly with this chicken meat] 135
2 medium raw carrots 50

500
2 scoops Twinlabs Vanilla Slam whey 260
1/2 kashi bar 135

1642/3600 so far

Workout later in the day. Try for machine cardio. Place is alway so freaking full of girls, hard to find a spot. If track is open I'll do that. Barring that, hope it's not too cold out and I'll go for a jog.

Morning class was canceled last minute so I had some free time, drove home and picked up the Phenadrine that came. Little bottle, smaller than i thought it'd be. Learned that at home my dad's laptop had died on him so he went into my room and cannibalized my old junk computer in my closet, but that didn't work out for him. Sadly he didn't know PC tower parts aren't compatible with laptop parts. That'll be a project for us to work on i guess, something to do this weekend, fix his laptop. We never do anything together, everyone in my family just does their own thing. I always thought of my family not spending time together as a sign that i was growing up and they wanted me to get used to the idea of being on my own, i don't know.

I want to start the Phenadrine next month, first of the month and start up a log for it, March 1st.

[n88tr]

-- missing time between last post and workout was spent in the can. Not feeling so good. Drank 1/2 gallon water.

830-920, workout

4 scoops Xtend during in 1/4 gallon water

cable row
2x12 80 lbs
3x10 120 lbs

lat row
2x10 80 lbs, hand grip horizontal
x10 100 lbs, " "
2x10 100 lbs, hand grip vertical
2x10 150 lbs, " "
x10 180 lbs, hand grip horizontal, New Personal Best
x4 180 lbs, " "

barbell chest raises
x10 45 lbs, bar
2x10 75 lbs
x10 70 lbs

iso-lateral behind the neck press machine
x10 55 lbs
x10 65 lbs

shoulder press machine
2x10 100 lbs
2x6 120 lbs

pec deck rear flies
x10 90 lbs
x10 110 lbs

925, Post + Stretches
3 scoops whey generic 360
Purity.Organic fruit juice 242
2 slices fiber flax bread 190
1/2 kashi bar 115

935-1010, bike cardio

2 scoops Xtend during

300 cals, 8 miles

1030, some serious diarrhea, not feeling so good.

1200 midnight, bed
340 g fat-free cottage cheese 220
24 almonds 360
2 fish oill pills, 1 flax seed pill, 2 MSM 65

3194/3600, minus cardio = 2894 Low! I felt hungry earlier in the day after the first diarrhea incident, drank extra water, had that empty stomach feeling with just water in it. Workout was good, lat rows really hit my back well. No arm pump, i wasn't going quite so hard as other times, plus i did less sets and less weight on the cable row. Cable row is where i get my pump started and it keeps building as i move to machine or free weights further along. Iso lat machine was a new one. Sort of like behind the neck lat pull downs but it's a hammer machine, a lot like the hammer strength machine i use for chest.

===

2-26, Thursday, Lower + Biceps + Cardio

830 am, up

900
2.5 scoops whey generic 300
sliced apple 90
2 fish oill pills, 1 flax seed pill, 2 Multivitamins 65

1110
sandwich of sliced chicken meat 132 on 1 slice of fiber flax bread with some tabasco sauce 95
[pic added into Food Album in my Profile]

130
3 scoops whey generic 360
large raw carrot 90
banana 109
sliced apple 80

430
kashi bar 230
160 g sliced chicken meat 230

645
-- same as 130 meal

730, workout

4 scoops Xtend in 1/4 gallon water during

leg press
2x12 5 plates
x10 13 plates
4x10 15 plates

seated calf raises
4x10 90 lbs

adductor superset with abductor machine
x10 150 lbs [add], no rest transition to [abd] x10 150 lbs [this is the pattern, it goes on like this]
x10 200 lbs, no rest transition to x10 200 lbs
x10 250 lbs, no rest transition to x10 240 lbs
x10 290 lbs, no rest transition to x4 290 lbs, finshed last set x4 230 lbs

lying leg curls
x8 50 lbs left, no rest to x8 50 lbs right
x8 50 lbs left, no rest to x8 50 lbs right
x8 80 lbs both legs

preacher curls w/ ez bar superset with 1-arm preacher dumbbell curls
x8 75 lbs, 5 seconds rest to x10 30 lbs left, x10 30 lbs right
x8 75 lbs, 5 seconds rest to x8 35 lbs left, x8 35 lbs right
x8 75 lbs, 5 seconds rest to x8 45 lbs left, x8 45 lbs right

machine arm curls
x15 30 lbs, failure

830, Post + Stretches
3 scoops whey generic 360
Purity.Organic fruit juice [b]242[[b]b]
2 slices fiber flax bread 190
1/2 kashi bar 115

840-920, cardio bike

2 scoops Xtend in blender bottle water during [every 50 cals i burn, i take a sip]

300 cals, 8 miles

1030, bed
340 g fat-free cottage cheese 220
25 almonds 300
2 fish oils pills, 1 flaxseed oil pill, 2 MSM 65

3692/3600 minus cardio = 3392/3600 A good numbers day.

I can't remember exactly how many plates on the last set, it was either 15 like written there or 18. It felt like 18 looking back but I can't be sure. Rest of the workout was good. There are two ez bars to use on the rests in front of a big mirror. One is stainless steel and is 35 lbs, the other is steel or something heavier, is black and has the diamond grip really hard, digs into my hands. I clinch harder and my hands go white. Not much fun but it's variety. Arm curls were good, great form and hard reps near the end.

===

2-27, OFF

1005 am, up

1020
3 scoops whey generic 360
banana 109
1/2 kashi bar 115
2 fish oils pills, 1 flaxseed oil pill, 2 Multivitamins 65

1200
2 bananas 218
77 g sliced chicken meat [the last of it] 90
2 scoops whey generic 240

230
136 g sliced turkey meat 200
1 slice fiber flax bread 95
14 baby carrots 80

530
136 g sliced turkey meat 200
2 slices dark german rye bread [sandwich] 250

930, not hungry till then so i waited till i was hungry
-- same as 530 meal 450

1130, bed
340 g fat-free cottage cheese 220
25 almonds 300
2 fish oils pills, 1 flaxseed oil pill, 2 MSM 65

4405/3600. Over. Too much bread stuff.

===

2-28, Saturday, OFF

-- I signed up to use the Recording Studio for one of my classes, so that's why i'm getting up EARLY ON A SATURDAY MORNING.

Sucks too, only short time at home for food preparation, then back to university on sunday b/c I have a big project due monday and I'm like only half way done with it. It's one of those assignments that isn't hard it just takes a long time to get done.

700 am, up
Checked my sign up time written on the back of my notebook. I see it says SUN and not SAT for the scheduled time. Great, just great. I go back to sleep.

1020, up again
3 scoops whey generic 360
2 large bananas 240
sliced apple 80
2 fish oils pills, 1 flaxseed oil pill, 2 Multivitamins 65

-- Going home to do food preparation but then returning later tonight so I get up early for the REAL date of my studio recording. Kind of concerned about it though, I don't know how to work the soundboard and our instructor strongly suggested we work in partners but my female partner didn't know what times would work for her so i just signed up solo. Hopefully some of the student techies will be around to help, otherwise i'm kind of screwed.

Oh yeah, that back appointment will be on tuesday at 1 pm. They said they did an Xray the first time but that's only for bones. Obviously my bones were fine. Now they're going to do a "scan" but that one they said will look at the muscles so I think this the treatment I should've gotten the first time.

I never really thought of it till now but I am officially one "of those calorie-counting people." Seems funny but I think it's very helpful for me on my cut. Speaking of which, I think I'm going to have to bring my home scale [little thing like 1.3 feet wide, equal long and 3 inches thick but like 20 lbs] back to the dorm so i get an accurate reading for sunday morning. Sometimes counting and tallying gives me a headache but i know it's all for the best. I'm almost to the point of eating and knowing what a 3000 or 4000 calorie day feels like. If there's time I'll go have a steak dinner this saturday, I hope but cannot be sure, gotta come back around 7 pm.

Not going to have any time this weekend to wash clothes... this stinks! A pun... lol. Got a few clean things in the closet though.

[Blitzkrieg]

Good luck with the Phenadrine, I hear good things about it.

[n88tr]

Thanks for tuning in Blitz.

I sure hope so.

[n88tr]

130
160 g chicken breast pieces 270
14 baby carrots 80

330, Cheat
160 g chicken breast pieces 270
small piece of carrot cake 520

600, eat out with mother and father and my uncle + aunt
6 oz tenderloin steak 400
~400 g mashed potatoes I dunno, say 1000

813
180 g chicken breast pieces 310
2 large bananas 218

900
3 scoops Xtend in water

1100, bed
680 g fat-free cottage cheese 440
25 almonds 300
2 fish oils pills, 1 flaxseed oil pill, 2 MSM 65

4618/3600. Over. Eat out helped me out with those 1400 calories. If I had stayed home with 1/2 kashi and whey I'd be better off.

===

3-1, Sunday, Back + Shoulders + Delts

730 am, up

735
149 g sirloin steak tip pieces 380
2 slices dark german rye bread 230
2 fish oils pills, 1 flaxseed oil pill, 2 Multivitamins 65

1100
-- same as 735 meal minus pills

200
-- same as 1100 meal

440-530, workout

4 scoops Xtend in 1/4 gallon water during

lat row
2x12 80 lbs, hands horizontal grip, warm up
2x6 150 lbs, hands vertical grip
2x12 120 lbs, " "

cable row
2x12 90 lbs
2x12 120 lbs

lat pulldowns, wide grip
2x12 100 lbs

lat pulldowns, cable row attachment
2x8 120 lbs

dumbbell standing side laterals
x4 20's, finished set x6 15's [1 rep is 1 raise left, 1 raise right]
x4 20's, finished set x6 15's
x4 20's, finished set x6 15's
x16 15's

pec deck rear flies
x12 120 lbs
x12 100 lbs
2x15 90 lbs

shoulder press machine
x0 150 lbs
x12 130 lbs
x15 100 lbs

iso lateral behind the neck press machine
x8 50 lbs
x8 70 lbs

530, Post + Stretches
2 scoops VanillaSlam whey 260
Sunkist Float soda 275
Kashi bar 230

830
90 g chicken breast pieces 140
50 g sirloin steak tip pieces 150
2 large bananas 219

1100, bed
680 g fat-free cottage cheese 440
25 almonds 300
2 fish oils pills, 1 flaxseed oil pill, 2 MSM 65

4375/3600. Another Over day. Didn't occur me to posting this that steak is a fatty meat. Should've thought of that while eating it.

===

3-2, Monday, Lower Chest + Cardio [1st day of Phenadrine]

1000 am, up

1018
101 g sirloin steak tip pieces 320
60 g chicken breast pieces 125
sliced apple 90
2 fish oils pills, 1 flaxseed oil pill, 2 Multivitamins 65

1200
packet albacore tuna 170
sliced apple 90
banana 109

250
171 g chicken breast pieces 290
14 baby carrots 35

630, forgot to pack my 500 meal. Not that we had a class break today, but anyways...
149 g sirloin steak tip pieces 390
2 slices dark german rye bread 230

718
1 Phenadrine pill

750, workout

4 scoops Xtend in 1/4 gallon water during

900, Post
2 scoops VanillaSlam 260
3 little packages Orange Juice 330

915-945, Cardio stairclimber

2 scoops Xtend in blender bottle water during

-- rest of day will be posted before I go to bed.

2504/3600 so far.

I sure get off-track on the weekends, seems to be that way for a while now. I have that RA appointment tomorrow morning, then later my back scan appointment. No classes, get a medical excuse. Gotta come back later for wednesday's homework though, another busy week. Took my first pill at the wrong time but i wanted to get the cycle started. RTFL, lol.

Dunno what to do about Phenadrine log I just started. Don't want to bounce back and forth, like Chris said was a bad idea. I think I just ignore that thread I created and push on with this one. I will add the pics from other thread into this one. Got to go workout...

[n88tr]

Workout was different... upper, middle and lower chest all in one. Tons of dumbbell flying...rest between sets real short, about 15 seconds. Swig on gallon, breath a few times and then another set.

Cardio on mountain-climber bike, dug into my ass.

workout at 825 pm

pec deck flies, warm chest up
2x15 120 lbs

dumbbell flies, flat
2x15 25's
2x15 40's
2x10 35's
x20 25's
x15 25's, grip on right hand temporarily failed

hammer strength
2x10 90 lbs
2x10 70 lbs

a nice chest pump, nice and full good feeling

decline dumbbell bench press [nice bro handed dbs to me when i was down]
2x12 25's

decline db flies [" "]
x10 25's

decline bench press
x15 55 lbs
x15 65 lbs

incline dumbbell flies
x10 25's

incline dumbbell bench press
x10 25's
x4 35's, failure

incline press machine
x10 100 lbs
x15 80 lbs

Post at 912, Stretches too

Cardio 930-1010
mountain-climber bike got 320 cals, random hill setting, heart rate pretty stable 130-145

1020, more stretches.
Did lower and back stretches. Dunno if I mentioned it before but since the past month, every workout I do I'll stretch back+shoulders in addition to whatever else I did like Lower or Chest. So if it was chest like today, post I stretched chest+back+shoulders.

bed, 1100
340 g fat-free cottage cheese 220
2 fish oils, 1 flaxseed oil pill, 2 MSM 65

2789/3600, minus cardio = 2469/3600 Low. Damn low. After I went over yesterday i put it way down today. Typical fix for me to do, overcompensate.

Didn't feel anything special like the Phenadrine might have caused. It's the first day, i did not expect anything. I do expect to feel different within about 3 days.

Overall though, I felt like this was my best chest workout, it really worked out, planned what i wanted to do, and nothing felt incredibly hard, except the incline presses at the end, when i was on the edge of my push failure pretty much every rep.

Tomorrow, Lower + Cardio. Limit my meats more. 190 g of sirloin steak is way overkill... looked it up, doing like 3x my protein needs for each meal.

===

Phenadrine





My current body pic, at 26.3 BF. Lots of work to be done. Dunno why i obscured my face, seeing as i have tons of pics in my Album already showing my face...



With the way i look now i wouldn't be surprised if i had to cut longer than just to may 1st. I really want this to mean something, to get some fuking results. I don't want to look like i just post this and that but don't care, i really do care! I really want to look decent!

[n88tr]

3-3, Tuesday, Lower + Cardio

700 am, up
1 Phenadrine pill

720
40 g sirloin steak tip pieces 246
67 g chicken breast pieces 160
2 bananas 218
2 fish oil pills, 2 flaxseed oil pills, 2 Multivitamins 65

1155
50 g chicken breast pieces 152
36 g protein albacore tuna 170
1/2 kashi bar 115

230
100 g chicken breast pieces 304
1/2 kashi bar 115

420, pre-workout meal
36 g protein albacore tuna 170
1 slice dark german rye bread 115

530-640, workout

4 scoops Xtend in 1/3 gallon water during [upped intake a bit]

single lying leg curls
x15 40 lbs left, no rest, x14 40 lbs right
x12 50 lbs left, no rest, x12 50 lbs right
x6 60 lbs left, no rest, x6 60 lbs right

abductor superset with adductor
x30 100 lbs --> x30 100 lbs
x30 150 lbs --> x30 150 lbs
x20 200 lbs --> x20 200 lbs
x10 290 lbs [full stack] --> x1 290 lbs [full stack], finished set x9 250 lbs
x30 100 lbs --> x30 100 lbs
x35 150 lbs --> x35 150 lbs

leg press
x20 7 plates
x25 7 plates
x20 7 plates

1-leg leg press
x10 185 lbs left, 30 seconds rest, x10 185 lbs right
x10 185 lbs left, 30 seconds rest, x10 185 lbs right

toe press on leg press
x15 13 plates
x15 15 plates

standing calf raises
x10 50 lbs
x10 100 lbs
x10 200 lbs

650, Post + Stretches
2 scoops VanillaSlam 260
3 orange juice packs 330

700-750, Cardio
350 cals on stationary bike, forgot how many miles... i think 12
More stretches post cardio

1005
116 g chicken breast pieces 190
1/4 kashi bar [1 bite] 57.5

1115, bed
340 g fat-free cottage cheese 220
25 almonds 300
2 fish oil pills, 2 flaxseed oil pills, 2 MSM 65

3252.5/3600, minus cardio = 2902.5. Low. The problem with low days are I can't always guarantee I will be able to get in cardio so when I do, it ofsets the total calorie count i expected to get. I just keep my protein high, good fats in there and I should be good though I think. This weekend I'll have a little free time on saturday, I'll get my weight taken again and see if I have to adjust my calorie amount, lower it a bit probably, keep the losses steady.

Workout-wise it was a good session. Leg press was used by 4 guys doing 4 sets each so I couldn't use that right away so i warmed up with leg curls and the abductor superset w/ adductor. Got really warmed up with that superset, did some high reps, felt good. Haven't single-leg pressed for a long time, did that and was a struggle so it was good too. Hit the calves hard and briefly, didn't want to neglect them so i just hit em hard and fast.

Oh yeah the back appointment I had went a bit differently than I expected. There was no scan scheduled for me and the Dr. didn't have any clue why the pain was spreading. He suggested I go see Steve my old PT again to get his opinion. In the Doctor's office we scheduled a meeting for Thursday afternoon at 2:15, when I had some free time. So another drive back home there and see what he has to say. I'd still like to get that scan and see if anything funny is going on muscle-wise on my back, but that's the other reason I'm seeing Steve again, to see if he thinks it'd be any good.

Phenadrine on the second day, yesterday, [3-3, Tuesday] I wasn't hungry for 4 hours and forgot to eat so I experienced some appetite suppression there. And late at night i had serious hunger so i had to jog back to the dorms and take care of that, dunno if that's related or not. Not having any of those piss problems at night like other guys have had, i usually wake up once or twice in the night for a leak since i drink a lot of water. Still keeping the water high, 2.5 gallons a day. I don't count any of the Xtend i mix up, that's seperate water. 2.5 feels like just the right amount.

[n88tr]

3-4, Wednesday, Cardio

I feel like it's a good day to rest up.

1000 am, up
1 Phenadrine pill

1015
36 g protein albacore tuna 170
sliced apple 90
banana 109
2 fish oil pills, 2 flaxseed oil pills, 2 Multivitamins 65

1230 pm
117 g chicken breast pieces 193
2 sliced apples 160

-- it's 1254 now

230
36 g protein albacore tuna 170
2 sliced apples 160

500
36 g protein albacore tuna 170
1 scoop whey generic 120
kashi bar 230

600, studio recording

700-730, Cardio

800
73 g chicken breast pieces 130
1 scoop whey generic 120
14 baby carrots 80
1 kashi bar 230

1100,bed
340 g fat-free cottage cheese 220
25 almonds 300
2 fish oil pills, 2 flaxseed oil pills, 2 MSM 65

2783/3600. Sort of low. I actually ended with 2312 but added some whey and kashi bars here and there. Diet not final but close to. Will do final numbers tonight after cardio and day is at a close. Got a lot of stuff to do today.

[islander]

Great layout with your log. I see lots of PB in the last two pages, thats awesome. So how your back situation? With your intesity I think your really going to love deads when you try them. I also noticed on the back day wo theres never a wo posted that I could see. Is this because your skipping back stuff until you get the go ahead? I also see you love doing leg press. I remember in this book I took out of the library along time ago that had ratings of how much stress which exersise put on what joint and how much and remeber being really surprised that the leg press was rated high with lower back strain. Also you are taking about waiting to see results, my thoughts any after reading threw and my exspriance is that you are doing to many sets for someone who wants to see fast results. your rep range is good really high on some stuff but your pushing out so many sets lots with no rest that your really building your muscles for longgevity not mass. Mabey youv tried it in the past but Id love to see what kind of gains youd get if you dropped those sets and weight down and gave your self some rest time. Have you ever tried the pyrimid method? I love going back to that esp when using a machine esp cuase its so easy and fast and effective. You said you had trobles getting in cuase there was tons of girls in there, well that why you always have DB exersices you can do instead of machines so you can just go off and do your own thing and dont have to wait. You dont have to listen to anything I say, just puttin my thoughts out there. Dont know what those red pills are but they look interesting.

[Cork]

Woo a picture finally. You can tell that you've lost a ton of weight, and even though you don't like the way you look, you should be goddamn proud.

[n88tr]

Thanks for the advice Islander, it is important to me and I do appreciate it. I don't know what you mean about dropping my weight and sets, and risk losing my current weight lifting potential. I can def increase my rest times, but recently I was just keeping it short to get more of a cardio experience from the weights before I do the actual cardio, high intensity all around you know? I'll look into db exercises but I don't know what could replace the leg press. Lunges def could work, I rarely do those.

Thanks Cork for the encouragement but honestly I don't see myself close to my goals so I try to reserve any happiness for when I actually start seeing my fat stomach disappear. It along with my thighs, back, ass, etc, the overall fat on my body getting less and less. It will indeed be a journey and that's why I'm taking some Phenadrine and increasing my cardio work. If you read the words above and below the "red pils" you'll see that that is Phenadrine. I took some pics for fun.

EDIT: On last meal post day, yesterday, @7 pm I had 3 scoops Xtend in water. The meal after that I didn't have whey, instead it was another albacore tuna packet. This barely affects my calorie total. I also didn't get any cardio in, I was trying to record my damn project for 4 hours with a bunch of techies helping me but someone messed up the soundboard and they couldn't reset it I think. I went into a backup studio and had more troubles and at that time, 930 pm, everyone had gone but the off-air DJ. I asked him for some help with my project [they are allowed and encouraged to help students] and he said he had to do the same project and he was having the exact same issues I was having. Then he had to go on-air in 25 seconds so I got about 1/2 the project done and stopped. Missing out on tuesday really hurt my chances of getting this done. Luckily it's not due till tuesday so I can still work on it tonight, or friday and get it done then. It's not a difficult project but the equipment has to be functional and there are 1 or 2 steps I am still unclear on. After I get this one done I'm not too worried about the rest really, just got to get my feet a little wetter and I'll be good.

Before the audio debacle I needed to burn a song to cd for the studio so I went to the labs that I do graphic design for classes, and the computer stopped being able to burn stuff [legality i suppose] so I went to another lab and did it. Worked out ok. During the time between the first lab and the second, there was a class in the second so I had about 1/2 hour to work on the Orbit shirt design. I got a good start on the tribal designs, though a gradient on the letters ORBIT would really make it pop. Haven't done any gradient work but I remember in the demonstration it was really easy. Gonna have some time tonight, work on class stuff and more Orbit designs. I'll have more to show tonight, a lot more progress.

Oh yeah forgot to say but when I was in the Dr.s office I got my blood pressure taken, was 120/60. So that's good. I asked him about my red face and if anything could be done and he said it was some sort of infection. I think he assumed I was well-versed with medication and drugs cuz he listed off some oxy-this and loctin-that stuff and wrote me a prescription for an oral. Some sample stuff to see if would help me out. I'll pick it up this week, saturday probably and try it out.

===

3-5, Thursday

835 am, up
1 Phenadrine pill

850
1.5 albacore tuna packets
2 sliced apples
1/2 kashi bar
2 fish oil pills, 2 flaxseed pills, 2 Multivitamins

1200
2 scoops whey generic
1/2 kashi bar

200, Meet w/ Steve PT

230
-- same as 1200 meal

[islander]

I ment dont do as many sets and reps so you can heavier and get yourself into the 'mass' building' rep range. If you can do that many at those weights you probably could start heavier and do fewer with an actual rest time. actually just went back and looked and didnt look as many as it did last night. In one workout you did 75 db flies. I just find if I could do quite a few of something I actually could start heavyier and move up to a weight I didnt think I could do. Of course sometimes this means your not going to get in you 8 reps that you were looking for but that seems to be ok because when you go back then next time you can push those out your body seems ready for it. Also dont want to be over traning. lol I may be totally off here. I just know what ive ttried and works for me. You posted a pic before and of course you look even thinner now but with muslce development how are you feeling? You wernt to flexed out in that pic so its hard to tell. Your strength obvisouly has increases alot. Id just like to see a set of sholders on ya. Thats one reason I mentioned db stuff i find them and the short bb great for sholders. I love kennys sholder day he did for me ill post it up when I get home later. I see you are keeping it really mixed up which is great. Squats of course for legs but i know your not into them so ya lunges for sure, works on the core as well as the legs. esp since you arnt doing them you should incorperate them. Just seemed to be alot of machine work in your log. Ive switched almost everything to freew. now and love it I usually only use the lat pull down and the row one oh and assi pullup. Slowy incorperation some cable **** cause I find it hard and since its hard I should probably do it. Aslo just worried the leg press could agravate your back if you have issues, it was something about compression of disks of something. Ill see if I can dig up anything on that. late for work cant proof read hope this makes sence lol.

[phluxx]

I don't know exactly what your goals are, but I'm going to assume weight loss and general mass. I think you do a lot of machine and cable work and get a little too technical for what you need to be doing (ie decline flies.. I have a 275lbs bench for sets and I don't even bother with those.. point being stick to the basics). Pick a big compound movement for every main muscle group to focus on for your workout, and then several complementary exercises. To me your workouts seem like you're there just to be active, not to really push your body. Deadlifts, bench, military press, squats.

Other than that it looks really good. You seem to be dedicated to your goals which is more than half the battle. Keep up the hard work.

[n88tr]

Originally Posted by islander

In one workout you did 75 db flies.

I just started to read your big post there and I want to jump in and correct you there. No I did not do that much weight or reps.

Perhaps you got confused with the way i put my workouts done, here's an example.

x10 50 lbs

this means 1 set of 10 reps at 50 lbs.

4x6 500 lbs would mean.... 4 sets of 6 reps at 500 lbs

I see people do write their's differently, but that's ^ how I write mine.

I will read the rest of your post and see if I can glean anything else.
EDIT: Rest of post seems like good stuff and yes I'll do more lunges in the future. I don't squat because I don't want to risk any back problems, that's the same reason for deadlifts. My back has recently gotten slightly worse so I don't want to risk doing them wrong even with instruction from people so I'm waiting until my back is significantly better or best case scenario, back to "being normal."

Phluxx, thanks for stopping by. Haven't seen you around the Dungeon. Basics yeah I know but like I said above I need to be really careful with my back and squats and deads are things you really need to nail the form on and I can't do those yet. I do hack squat with machine at YMCA from time to time but it's not something I can consistently do each workout.

As for the higher than usual reps and "just trying to be active in a gym and not trying to add mass" I've been doing higher rep sessions to relate to my cardio. Not every reps is a life and death struggle like when I was bulking and lifting as much as I could with good form, during my cut now I'm trying to do it a little differently. I don't think I can build too much muscle on my cut but I still do work hard, absolutely.

[n88tr]

3-5, Thursday, Back + Shoulders + Delts + Cardio

835 am, up
1 Phenadrine pill

850
1.5 albacore tuna packets 225
2 sliced apples 180
1/2 kashi bar 114
2 fish oil pills, 2 flaxseed pills, 2 Multivitamins 65

1200
2 scoops whey generic 220
1/2 kashi bar 115

220, Meet w/ Steve PT

300
-- same as 1200 meal 335

512, preworkout meal
3 scoops whey generic 360
2 slices dark german rye bread 330

730-800, workout

4 scoops Xtend in 1/3 gallon water during

lat row
2x12 50 lbs, warm up
x12 80 lbs
x10 130 lbs
x8 150 lbs
x7 180 lbs

cable row
x10 80 lbs
x10 100 lbs
x8 120 lbs
x8 140 lbs
x6 160 lbs

lat pulldowns, wide grip on bar
2x10 100 lbs

lat pulldowns using cable row attachment
3x6 100 lbs

iso-lateral behind the neck press machine
x8 70 lbs
x8 90 lbs
x0 170 lbs
x6 150 lbs
2x8 90 lbs

shoulder press machine
2x8 100 lbs, grip horizontal
2x6 120 lbs, grip vertical [makes elbows close, closer than a CG bench press]
2x5 130 lbs, " "

pec deck rear flies
x10 110 lbs
x8 130 lbs

bent over db laterals
x8 10's, feeling it out
2x8 12.5's
x8 20's

810, Post + Stretches

820-850, Cardio on stationary bike
2 scoops Xtend in blender bottle, sip every 50 cals burned
250 cals, 7.1 miles

1045, bed
680 g fat-free cottage cheese 440
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2.5 MSM [one had broken in half so i took it too] 65

2749 cals minus cardio = 2499

I want to say what happened when I met Steve again for PT and what he had to said for me to do. First off we went over old stuff and new thing. Old stuff like how to stretch now and then throughout the day, which I've continued to do, it does make a big difference so I've kept up with those. Second was new stuff that the pain has spread at times up to my neck and upper traps the longer I am upright and moving around. After an ultrasound and motor exercises he told me my traps were too tight and he said to stop doing all shrugging stuff because my traps were over-worked. Then he showed me how to hold a back stretch position and that I should try to use this every time I work my back in whatever machine or free weight exercise. Basically the move is pushing my shoulders back, and trying to pinch my middle back together, the lats I think he said. I remember how to do it but I'm not exact what words he used, I just know the execution of the move. He also suggested not to do any exercises that my shoulders raise up excessively like the shrugging motions. He was hesitant I do any shoulder presses but it was our first meet and he's wasn't sure if it was a bad thing or not. Most people come in for lower back problems so mine is kind of unique and it's spread over the last month and a half so it's evolved a bit. Again I queried him about doing deadlifts and what good it would do for me and he said that it would be "unwise" and I agree totally to possibly add injury to an already injured area so I should hold off on those for a while still. Something to explore after my back is fully healed and a few months even after that. I see him again Tuesday and then again Thursday, making a regular thing of it again. He said we'd get more into it all Tuesday. I'm happy we've made some progress on the matter and am I a bit more knowledgeable on my injury and how I can continue to heal it.

Workout in the gym was a good time, at Uni gym. I thought hard about keeping my form in line as well as trying to make my middle back come together without my shoulders going up. I think it worked out very well. I went pretty heavy on the lat row but my form was good and I held the weight back there at the top concentric movement for a second and then squeezed hard and let it come back slowly, a good workout. Did some bent over laterals, those really hit my back good. I want to do more of those and less pec deck rear flies, I've think it's time I moved away from those. Calories low again. Not hungry or starving, I think thanks to the Phenadrine, though I had some liquid ****s late at night while working on the Orbit designs in the computer lab. Had to go twice. After that, it was every 4 hours through the night as I got sporadic sleep. I felt well rested as I awoke though.

I have to post Friday, Sat and Sun, will do that later today. Prolly around same time I post up new Orbit Designs. Gonna start work on Dungeon logo as well... not much homework today if I get a jump on it early.

[n88tr]

3-6, Friday, Lower Chest + Triceps + Cardio

950 am, up
1 Phenadrine pill

1020
packet mesquite-flavored albacore tuna 170
1 scoops whey generic in water 110
2 bananas 218
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

100
3 scoops whey generic 360
1/2 kashi bar 115

400
albacore tuna packet 170
2 slices dark german rye bread 220

500-600, workout

4 scoops Xtend in 1/3 gallon water

pec deck flies, overall chest warm up
x12 110 lbs
x10 110 lbs

decline dumbbell bench press superset with dumbbell flies [bp listed first, then flies] weight handed to me
x8 25's, no rest to x8 25's, no rest to bp again x8 25's, no rest to flies again x8 25's [1 big set]
x8 35's, no rest to 8 35's NEW Personal Best
x8 40's, no rest to x8 40's NEW Personal Best

decline dumbbell bench press, weight handed to me
x8 45's NEW Personal Best
x8 50's NEW Personal Best

triangle pressdowns, standing about 1 foot further from stack as I normally stand, greater focus on form
x8 80 lbs
x8 130 lbs
x8 170 lbs

1-hand rope pushdowns
x8 40 lbs right, x8 40 lbs left
x8 50 lbs right, x8 50 lbs left
x8 60 lbs right, x12 40 lbs left [left is weaker if you didn't know]

rope pushdowns, still standing further away, form very tight
x8 80 lbs
x10 70 lbs

seated 1-arm overhead dumbbell extensions
x4 20 lbs L, finished set x6 12.5 lbs, no rest to x4 20 lbs R, finished set x6 12.5 lbs
x10 12.5 lbs L, no rest to x10 12.5 lbs R
x8 15 lbs L, no rest to x8 15 lbs R
x8 15 lbs L, no rest to x8 15 lbs R
x2 20 lbs L, finished set x6 15 lbs, x2 20 lbs R, finished set x6 15 lbs

seated tricep pushdowns machine
x8 150 lbs
x5 190 lbs, failure
x18 100 lbs finshed set x3 130 lbs complete failure

600, Post + Stretches
2 scoops VanillaSlam whey 260
3 Orange Juice packs 330

610-640 cardio stairclimber
2 scoops Xtend in blender bottle, sip every 50 cals burned
350 cals, 1.7 miles

800
2 bananas 218
140 g chicken breast 351

1130, bed
340 g fat free cottage cheese 220
25 almonds 300
2 fish oil pills, 2 flaxseed pills, 2 MSM 65

3172, minus cardio = 2822. Workout was good stuff, big set of decline dumbbell stuff early on got me pumped up. Triceps hard work, they're still small like my Biceps. Don't really like my arms, i punish them every time but I get no results, sucks.

===

3-7, Saturday, OFF, day off Phenadrine

1020 am, up

1030
3 scoops whey generic 360
1/2 kashi bar 115
2 fish oil pills, 2 flaxseed oil pills, 2 Multivitamins 65

1245
3 scoops whey generic 360
2 bananas 218
Muffin Top blueberry 105

145
3 scoops Xtend in water

430
2 scoops whey generic 240
kashi bar 230

630, eat out with parents
6 oz sirloin steak 300
6 oz mashed potatoes no butter 300

900
-- same as 630 meal 600

1200, bed
medium tub fat-free cottage cheese 320
25 almonds 300
2 fish oil pills, 2 flaxseed pills, 2 MSM 65

3578. A bit high, too much eat out stuffs.

===

3-8, Sunday, Back + Biceps, day off Phenadrine

1010 am, up

1020
100 g chicken breast pieces 390
60 g tenderloin steak tip pieces 150
Muffin Top blueberry 105
homemade cinnamon roll, est 600 CHEAT
2 fish oil pills, 2 flaxseed pills, 2 Multivitamins 65

215, pre-workout meal
102 g chicken breast pieces 394
34 g tenderloin steak tip pieces 120
1/2 kashi bar 115

315-410 workout

4 scoops Xtend in 1/3 gallon water during

lat row
x12 60 lbs, hands grip horizontal
x12 80 lbs, " "
x8 150 lbs, hands grip vertical
x8 180 lbs, " "
x4 200 lbs, " " NEW Personal Best
x6 160 lbs, " "

cable row
x8 120 lbs
x8 140 lbs
x6 160 lbs

lat pulldown, cable row attachment
x10 80 lbs
x10 100 lbs
x8 120 lbs

lat row drop sets
x8 100 lbs, x8 80 lbs, x8 60 lbs [1 set]
x8 100 lbs, x8 80 lbs, x8 60 lbs [another set]

back hyperextensions
x8 bodyweight
x8 10 lb plate
x8 25 lb plate
x8 bodyweight
x4 torso twists [hands on head]

machine arm curls
x15 40 lbs

1-arm preacher curls
x4 20 lbs, x4 1/2 ROM, x4 full ROM left
x4 20 lbs, x4 1/2 ROM, x4 full ROM rigt
x8 25 lbs 1/2 ROM, x8 full ROM left
x8 25 lbs 1/2 ROM, x8 full ROM right
x8 20 lb full ROM left
x8 20 lb full ROM right

415, Post + Stretches
2 scoops VanillaSlam whey 260
Sunkist soda Float 275
1 slice Flax Fiber bread 95

430-600, nap on a couch in the longue

610
100 g sirloin steak tip pieces 140
kashi bar 230

900
14 baby carrots 80
137 g chicken breast pieces 420

1130, bed
medium tub of fat-free cottage cheese 320
25 almonds 300
2 fish oil pills, 2 flaxseed pills, 2 MSM 65

4119. No cardio sucks heaped on top of it. Workout sucked, I dislike working my arms, they never grow and i push them hard every time like every body part. Felt really weak doing Biceps, didn't feel any magic or fun. I should find a biceps and triceps split and stick to it for 3 months or something. Stomach really hurt during post, dunno what that was about, more diarrhea in bathroom. Been like this for a few days now. Stumbled back to dorm and slept on couch, didn't expect to sleep i was just trying to relax but i must've been really tired. Dumb ass cheat this morning might be the cause my upset stomach. Workout on back was ok, made new weight with good form, did some drop sets near the end of the back workout, sweat pouring down my face i close my eyes and just breathe.

Tomorrow I want to do upper chest + cardio. Tuesday I want to do just cardio and get meals back on track. I see Steve on Tuesday, PT session off-campus. I'm signed up back for it all, Tues and Thurs afternoons I'll be seeing him regular like.

[n88tr]

Phenadrine comments

Well so far it's A LOT of appetite suppression. I will not be hungry every 3 hours, I have to pay close attention to it, the clock I mean. Sleep is good and uninterrupted, and my pissing habits are usual.

Might be placebo effect, but I've been having a better mood recently, feeling more satisfied even though homework is really heavy and everything keeping meals straight and not over 3000 [trying]. Cardio also makes my mood better, so that's also going for me.

No side effects besides body rejecting it and I get diarreha and seem to be more sensitive to foods. Not a big deal.

Took Sat and Sun off, Monday I'll be doing 2 pills max dosage and see how that goes.

This morning, Sun, at home I measured weight in morning peed out empty stomach at 220.8. Again I want to say if I push myself too hard to fast I'll lose a whole bunch too fast so I'm taking it hard but not everyday in terms of cardio. When I do do it, it's hard and I get a lot out of it, but doing it hard everyday like I might, is too much for me and i'll lose too fast. I like the pace I'm at now and managing my foods, perhaps just a little more cardio regularly but that's all. Cut is going well I think.

[n88tr]

3-10, Monday, Upper Chest + Cardio

1010 am, up
1 Phenadrine pill

1020
89 g sirloin steak tips 149
1/2 kashi bar 115
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

1250
albacore tuna packet 170
large banana 109
red delicious apple 100

310
80 g sirloin steak tips 140
2 large bananas 118

500
80 g sirloin steak tips 140
1/2 kashi bar 115

715, preworkout meal
160 g chicken breast pieces 381
red delicious apple 100
large banana 109

-- it's 728 now

730
1 Phenadrine pill

800, workout

900, Post + Stretches
2 scoops VanillaSlam whey 260
Arizona Fruit Punch 300
1/2 kashi bar 115

910-950, Cardio stairclimber or stationary bike [depending on which one is open]

1100, bed
medium tub of fat-free cottage cheese 320
25 almonds 300
2 fish oil pills, 2 flaxseed pills, 2 MSM 65

3171 before cardio.

I post workout and final numbers after it's all done.

New Post in there, Arizona soda thingy. Big ass tin can, you know how the tall thick ones look, it's like that. Says 3 servings but 3 adds up to 78 carb, 75 sugar so it's gonna be a big drink. I just hope I don't feel ****ty like last time and had to skip cardio, w/e that was.

[n88tr]

workout

hammer strength machine
2x12 90 lbs, warm up
3x8 140 lbs

incline press machine
3x10 150 lbs

incline dumbbell flies
3x8 30's
2x8 45's

incline dumbbell bench press
3x7 45's

incline dumbbell bench press, more incline
x8 35's, grip failed
x4 30's, grip failed again

pec deck flies
x4 170 lbs, grip failed yet again
x5 150 lbs, and again
x8 120 lbs
x6 120 lbs, yup again

hammer strength, grip fubar'ed. I just make a C with my hand and put the handle in the cup of it and push with all i have
x4 90 lbs
2x8 75 lbs

Stretches + Post

Cardio
45 min stationary bike
450 cals, 12.78 miles, <3 rate between 120-160 throughout

-- Workout was beastly. I felt so alive, so strong but then grip was failing really soon, just can't PUSH, my arms get seriously rubbery, but my chest was screaming for more [not trying to over-dramatize but it was like that, or else my mind was screaming to push more weight on the chest, either way my arms stopped being able to PUSH]. I went way beyond failure, keep pushing myself into the pec deck flies and then total arm failure on the hammer strength, each rep was super hard.

To redeem my ego I pushed farther than I ever had with cardio on the bike. I think my best was 350 cals so I did 450 to make myself feel better. Started at lv 6 for a while, did that for 50 cals, then lv 8 for 100 cals and then alternated with 10-20 cals on lv 6 and hit it hard with 30-50 cals on lv 12, pedaling furiously.

Def felt more alert, aware of my surroundings, concentration very good. Probably the Phenadrine.

Afterward, military jog over to the computer lab where I hard to burn a CD. Pain in my stomach when I jogged, like i pulled an ab muscle or something. Doubt I have any ab muscles but that's what it felt like.

Great workout, besides stupid arms getting rubbery on me.

[n88tr]

3-11, Tuesday, Middle Chest + Calves + Cardio

830 am, up
1 Phenadrine pill

900
3 scoops whey generic 360
1 slice Fiber Flax 95
banana 109
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

1140
100 g sirloin steak tips 158
2 bananas 218

200
163 g chicken breast pieces 384
1/2 kashi bar 115

215-300 Steve PT
Another UltraSound. He tells me it's deep heat for the muscles, supposed to loosen them up. Did some stretches with a foam roll, and then some really light lateral raises on a flexiball. He says doing more of them, either on incline bench face down or bent over laterals would help me out a lot, build up that middle back area.

500, preworkout meal
140 g chicken breast pieces 365
70 g sirloin steak tips [all gone now] 135
kashi bar 230

530
1 Phenadrine pill

620-730, workout [took a crap before, schedule a little bit messed up]

4 scoops Xtend in 1/3 gallon water during

bench press
2x13 65 lbs, warm up
x6 95 lbs
x6 105 lbs
x4 115 lbs, NEW Personal Best I believe. I should make a list of my PBs...

dumbbell bench press, flat
x8 40's
x3 50's, lighter than I thought they'd be
x0 60's, and too heavy
2x4 55's

dumbbell flies, flat
x8 30's
2x8 35's
2x6 35's, arm failure on end of sets

pec deck flies
2x8 110 lbs
2x8 130 lbs

hammer strength machine, working in total failure, hands in that C like last time
x4 90 lbs
2x12 50 lbs

seated calf raises
4x10 45 lbs
4x10 70 lbs
4x10 90 lbs

standing calf raises
4x8 50 lbs, toes straight ahead
2x8 50 lbs, toes pointed in
2x8 50 lbs, toes pointed out

735, Post + Stretches
3 scoops whey generic 360
Monster Energy Drink "Dragon's Breath" silly name 220

755-835, Cardio
2 scoops Xtend in blender bottle water, sip every 50 cals
stationary bike
351 cals, 12.7 miles

950
160 g chicken breast pieces 381
14 baby carrots 80

1045, bed
medium tub fat-free cottage cheese 320
12.5 almonds 150
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

3810, minus cardio = 3459

Teeny bit too high. Now that steak is gone, should be a bit lower for the week. Honestly surprised, thought it would be lower. Whey adds up instead of having tuna so much, which I'm trying to cut down on, mercury and all that.

Workout was OK. Arms still rubbery. Was hesitant to try a Chest day after yesterday was one, but it wasn't as bad as last time. Mixed in calves, haven't done them in a while. Tomorrow I do Lower and a little Back and then Cardio. Next two days after that will be off, decide about Cardio when that time comes.

I think I'm finally realizing my lifting potential is being limited by my caloric intake on my cut and that I hate my self-image. This is going to sound strange, but it's true. You know how you can FEEL if you have socks on, right? Sounds dumb... Well I can FEEL my fingernails and the fat on my body, like it's an external thing I can put on or take off. Not that it is, but I can FEEL a lot of things... if you get what I mean. I tore down all my BBing magazine cut outs today, they're all on gear and I'm a long way from doing any so they're bad things for me to aspire to right now, I'll only be disappointed. Right now I need to cut way down and then bulk clean for a long time, those are my current goals.

Feeling really tired these past few days. Shouldn't really work out tomorrow, honestly but I've not done Lower and Back in a while and they need to get done so I'll do them. I feel restless on my Rest days [when I only do Cardio or when I do nothing at all on those days] but don't feel ready for a workout, so those are hard days for me but I feel like I do need to rest more.

[n88tr]

a quick edit on the last post, got the date wrong. it's 3-10, not 3-11. Big glaring mistake and i missed it...
also I did as usual have 2 MSM pills before bed yesterday. I copied and pasted the breakfast pills line by mistake.

3-11, Wednesday, Lower + Light Back + Cardio

1015 am, up
Phenadrine pill

1030
166 g chicken breast pieces 390
sliced red delicious apple 90
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

1240
2 scoops whey generic 220
1/2 kashi bar 115

300
160 g chicken breast pieces 381
banana 109
1/2 kashi bar 115

600
albacore tuna packet 170
kashi bar 230

730
phenadrine pill

820-930, workout

4 scoops Xtend in 1/3 gallon water during

lat row
2x12 60 lbs, hands horizontal grips, warm up
3x10 100 lbs, " "
2x8 150 lbs, hands vertical grips [think of em like on the incline press machines, the ones that stick out towards you and then rotate that image down 90 degrees...]

cable row
x10 100 lbs
x10 120 lbs
x8 140 lbs
x8 160 lbs

bent over dumbbell laterals
x8 20's
2x8 10's
x8 15's
2x10 12.5's

dumbbell front raises superset with dumbbell side lateral raises
x4 20's [1 raise front, 1 side raise makes 1 REP]
x4 15's
3x5 12.5's

leg press
x10 7 plates
x10 9 plates
x10 11 plates
x10 13 plates
x10 15 plates
x9 17 plates

1-leg leg press
x8 5 plates [8 reps Left, 8 reps Right = 1 set] NEW Personal Best
x8 5 plates + 20 lbs NEW Personal Best
x8 5 plates + 40 lbs NEW Personal Best
x8 5 plates + 50 lbs NEW Personal Best
x8 7 plates NEW Personal Best

abductor superset with adductor [abd then add... see below]
x20 100 lbs --> x20 100 lbs
x20 150 lbs --> x20 150 lbs
x20 200 lbs --> x20 200 lbs

945, Post + Stretches
2 scoops whey generic 220
Monster Energy Drink Full Throttle Flavor [tasted a lot like the Purity.Orange juice] 220
2 slices Fiber Flax bread 190

1000-1040, Cardio
2 scoops Xtend in blender bottle water, one sip every 50 cals
Stairclimber
351 cals, lv 6 fatburner

more stretches post Cardio

1130, bed
medium tub fat-free cottage cheese 320
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2990, minus cardio = 2639 Numbers are good.

-- Back wasn't quite as "light" as I imagined it would be but it was a great workout. Bent over laterals took me a while to find a weight i could do with very good form and still a good contraction like when I was doing them with Steve. The lat row really warms up my back good, that was nice.

Made crazy new PBs with the 1-leg leg press after warming up and struggling with all the pyramids before doing leg pressing. I kept the same deep ROM with both leg press and single-legging it, those are great. Super intense and slow and it was freaking weird but when I put on the 7th plate and was doing it 1-legged I had this strange sense of great calm come over me. I think it comes from recently I've been imagining myself doing just 2 reps with whatever weight, even if it's more than I've done before, just to have a positive image in my head, and I had that with 7 plates and it was surreal to be totally relaxed mentally but the lower body to be in such stress. Abductor superset with Adductor machine went fast, sort of a blur. I have to stretch extra when I hit those machines, I've had those funny days walking, looking like i've got a load in my pants or something, lol. This was one of my better Lower workout days, very productive I think.

[n88tr]

3-12, Thursday, Cardio

845 am, up
Phenadrine pill

910
2 scoops whey generic 220
2 bananas 218
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

1200
2 scoops whey generic 220
red delicious apple 100
banana 109

130-220, Meet w/ Steve off-campus

230
1/2 kashi bar 115
160 g chicken breast pieces 380

500
2 scoops whey generic 220
2 bananas 218
1/2 kashi bar 115

600
Phenadrine pill

720-800, cardio
3 scoops Xtend during
Stairclimber
381 cals, 1.90 miles, sweat like melting-snow man [see bottom of post]

830
albacore tuna mesquite packet 170
red delicious apple 100

1030, bed
3 scoops Xtend in water
50 almonds 600 No cottage cheese left! :(
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2915, minus cardio = 2534 Pretty low but it was a good day. I'm not too worried about my Low Low days, there'll be some.

I consider this one of them. I'm just concentrating on not having any Over days like 3000 or more.

-- With Steve we did another UltraSound to loosen up the muscles, it def helps a lot. Still stretching a lot, 5-6 times a day.

Gotta buy a little foam roll for other exercises, do that this weekend if I can find one retail. Did more bent-over db laterals, and some other flexiball stretches.

===

3-13, Friday, Cardio

945 am up, construction outside woke me up >:(
Phenadrine pill

1020
2 scoops whey generic w/ 3 scoops Xtend 330
2 bananas 218
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

1250
red delicious apple 100
2 scoops whey generic 220

-- gone home, food preparation n sh1t. Return Sunday.

300
albacore tuna packet 170
kashi bar 230

EDIT: I add pics. Haven't had some since that disgusting fat pic. I took these last night quick after my crazy stairclimber cardio. Sweated like a melting snow man.

[n88tr]

530
chicken breast pieces 200
2 Muffin Tops 210

630
Phenadrine pill

715-810, Cardio at YMCA home
4 laps jog warm up, 1 lap jog then 1 lap walk, did that for 55 minutes.

845
chicken breast pieces 200
banana 109
1 cup no-fat ice cream vanilla, 160 [Dad angry at me for buying no fat, lol i tell him you have to eat it slowly to taste, it's not bad, low carb is all it is]

1130
chicken breast pieces 200
1/4 kashi bar, 1 bite 57.5

1230
medium tub fat-free cottage cheese 320
25 almonds 300
2 fish oils pills, 1 flax seed oil pill, 2 MSM 65

3154.5, minus est cardio 250 = 2904.5 Numbers good, another losing day.

===

3-14, Saturday, Back + Lower + Cardio
1st day off Phenadrine

910 am, up
peed out, scale weight 220.0

930
chicken breast pieces 200
Muffin Top 105
2 fish oils pills, 1 flax seed oil pill, 2 Multivitamins 65

1130
chicken breast pieces 200
2 bananas 218

215-345 workout, way over time, wasn't going slow, just took me a long time to do it

4 scoops Refreshing Lemonade Xtend in 1/2 gallon water

leg press
2x20 265 lbs, warm up
x8 465 lbs
x8 555 lbs
x8 645 lbs, NEW Personal Best I believe
x8 845 lbs, stealin' all the plates! insane weight, was super pumped up, NEW Personal Best, dunno how i did it

abductor superset with adductor
x20 100 lbs --> x20 100 lbs
x20 150 lbs --> x20 150 lbs
x15 200 lbs --> x20 200 lbs [200 is the stack, weak ass machines]

seated leg curls
x15 100 lbs
x8 150 lbs
x8 170 lbs

toe press
x15 100 lbs, no rest to single leg toe presses x6 100 lbs L, x6 100 lbs R
x15 120 lbs, no rest to single leg toe presses x6 100 lbs L, x6 100 lbs R
x15 130 lbs
x15 140 lbs
x15 150 lbs
x15 160 lbs
x15 170 lbs
x15 180 lbs
x15 190 lbs
x12 322 lbs, ow ow ow

hack squat, plates briefly touch, deepest machine allows
2x10 100 lbs
x10 120 lbs
20 second breather
x10 140 lbs, legs dying
x10 160 lbs, killing my legs, seriously hard

seated leg curl, revisited
x8 100 lbs toes in, x8 100 lbs toes out, x8 100 lbs toes in, x8 100 lbs toes out [1 big set, no rest]
x8 100 lbs toes in, x8 100 lbs toes out, x8 100 lbs toes in, x8 100 lbs toes out [1 big set, no rest]
x8 120 lbs toes in, x8 120 lbs toes out

back hyper extensions, bodyweight only
3x8

lat row
3x8 100 lbs, hands grip horizontal
3x8 75 lbs, hands grip vertical

pec deck rear flies
x8 100 lbs, ow
2x8 80 lbs

1-arm cable rows
x8 100 lbs L, x 100 lbs R
x8 120 lbs L, x 120 lbs R

345-450, cardio on track
like last time, 4 laps warm up then 1 lap jog alternate 1 lap walk. Stupid mp3 player locked up on me, it skipped every other song so i was listening to 4 songs over and over. Need to reformat the dumb thing.

500, Post, a bit late but it didn't feel that long, wasn't starving or anything
3 scoops whey generic 360
3 scoops Xtend "Refreshing Lemonade" all out Xtend now... ordered more on friday
4 slices raisin bread 420

800
chicken breast pieces 250
2 Muffin Tops 210

1030
sirloin steak tip pieces 200
1/2 cup No Fat vanilla ice cream 80 [20 g carb, 2 g sugar... that's all it is]

1200, bed
medium tub fat-free cottage cheese 320
25 almonds 300
2 fish oils pills, 1 flax seed oil pill, 2 MSM 65

-- I went really hard on the workout, even if it's a cut I'm not going to take it easy. Was really pumped up on the leg press and made crazy new weight. Destroyed my calves on the toe press, set after set after set with rest of a few deep breaths as a break, then more pressing. 322 lbs as final set was just to get in as many reps in pain as i could then moving on. I had it set in my mind to do 5 pain reps for whatever exercise i was doing, as long it was only my lower in pain and not anywhere else. In terms of this, i did 3 sets on the hack squat [the last 3] in pain, last 2 sets were incredibly hard.

2993. Unknown how many cals burned for cardio, I say 250, = 2743. Another good losing day. Surprised it was this low but it seems I've figured out my foods better than I thought. This is good.

===

3-15, Sunday, Off
2nd day off Phenadrine

1100 am, up, AH SLEEP GOOD

1125
chicken breast pieces 200
2 slices raisin bread 210
4 fish oils pills, 2 flax seed oil pill, 1 Multivitamin, 2 MSM 110 [had little weekend bag left, what the heck I took what was left]

100
chicken breast pieces w/ sirloin steak tips 250
red delicious apple 100

400
chicken breast pieces 200
1/2 kashi bar 115

800
-- same as 100 meal 350

1030
chicken breast pieces 160

1130
medium tub fat-free cottage cheese 320
25 almonds 300
2 fish oils pills, 1 flax seed oil pill, 2 MSM 65

2380. A good number for a no cardio day.

==

3-16, Monday, Lower Chest + Cardio

1025 am, up
Phenadrine pill

1050
1/2 cup Ezekiel cereal 200
chicken breast pieces 200
2 fish oils pills, 1 flax seed oil pill, 2 Multivitamins 65

-- it's 1150 now

100
1/4 cup Ezekiel cereal 100
2 scoops generic whey 220

-- Plan workout for 7 or 8 pm, after classes done and I can mentally relax a bit.

[Moro]

I just did the whole pounds into kg thing holy **** that leg press is intense i got 7 plates a side and i thought i was the man but that just blows me out of the water, diets looking solid as usual, you sure love your xtend im gonna get some been learning how important intra workout supplementation is definitly think its a need, keep training hard bro and keep posting im always following seems your doing real well

[n88tr]

Sorry for late reply, was on spring break [didn't do anything.... work out, watch foods, basically it] w/o internet. Ty for dropping in Moro. Excited to be a VIP?

Recorded all my foods for the 9 days off though. It's gonna be a big ass post when I'm done with it.

Quick news stuff

* YMCA membership expired so instead of renewing it, [overpriced way way plus their "weight room" is only about twice as big as my dorm here and that's not saying much.] I signed up for a single membership at Snap Fitness. The transition was really smooth and for what I pay it's a great deal. Right now I'm doing the trial membership for $50. I did look at their numbers and a single membership, the cheapest, is $419 a year and that's a lot better than the Y's cheapest which is a family pack at $1000 and some change. I went in on Wednesday [forget number date] right after my Y expired on the 20th, and signed up and later that night i did legs. Ok so Snap ain't perfect if you haven't heard about it. It's a 24/7/365 always open place where you swipe your card to get in and no one is there like a manager unless it's "their hours" like mon 4-6 pm or whatever. So lots of times you're alone or with 2 or 3 other people. No rush like at Y or uni gym. I like WOing out alone, that's just me, no staring eyes or waiting to do something someone else is on. On the downside, I sh1t you not but there only 6 45 lb plates. No excuse for that. Minimum 12, imo for a gym, but then again Snap is a small place. I mean like 50 feet long, 50 wide. That's it. Like a garage. Lot's of machines, 1 smith machine, no squat rack, lots of freeweights up to 110 [and some dude leaves his 210's on the floor. big weight there!] lbs. Also 4 treadmills, 3 ellipticals, 2 stationary bike, and 1 stairclimber [their stairclimber looks weird, haven't tried it yet] So let me get to the one thing i noticed right away, the leg press they got there; I glanced at all the machines' stacks when i was getting the 5 min tour of the place, is only 400 lbs. I told the guy that I warmed up with 225-265 and 400 was pretty lame imo. He said it'd be OK to place a dumbbell on top of the sled so when I did legs later that night [workout and all that recorded], I maxed it out with a 60 lb db on top, then a 80 lb, finally a 100 lb. Still wasn't enough. So I'm looking more and more at the smith machine to do some squatting.

* I'm no longer involved with Steve my PT. The ultrasounds he did on my upper back helped out A LOT and I've been feeling very little pain/discomfort for a few weeks so he said he'd "leave the books open" for a few weeks if I got pain again I could come back, otherwise we together thought things have been going well with the PT so he let me go. I learned more exercises, and I have to go buy a foam roll to do some of them. In short, things are getting much better. I do stretch a lot every day and am aware of how my back is doing and not doing crazy sh1t to endanger my back. I stretch 5-6 times a day but it only takes like 40 seconds so it's not a big deal. When I get up, after I get back from my first class, after my second class, after sitting on my ass for over 2 hours, pre-workout, post-workout, before bed, all those times I do some stretches.

I'm working on compiling the workouts, foods and stuff since my last post. Been really meticulous about recording my stuff. It's good to be back Dungeon! I missed you. Also, I made up 2 sketches for making a BBD t-shirt. First one is a tribal skull, second one is a concept art kind of thing with dumbbells and tribal work. Haven't scanned them in for Illustrator tracing, hopefully get that done tomorrow or the day after. They're looking pretty tight.

[islander]

lol nice work 'stealin all the plates' still cant believe steve let you do those with a lower back problem but whatever. I cant believe those prices! Whats a Y yearly pass? I wouldnt go to a y either. Do you have any rec centers? Here they are the best! 319 a year with pool, sauna, steam.. killer well not killer but very decent weight room squat rack and probabaly 20 45's. If your going to join the 24/7 gym start buggin them now about getting more 45's and a squat rack even never hurts to ask. I still see lots of machine up there lol geuss your not takin my advice and getting on the DB's or short bar. There great for shoulder stuff especially! Goodluck choosing a gym. Oh ya also look in your local ads lots of people here always sign up for gyms then dont like it or move and sell off ther contract might pick something up cheaper. ALso check into your local rec center, people are pretty nice too.