[chrispghmuscle]

Its not dream buddy, you will be in pain...... But you gotta love the way he ( dan ) thinks..

I can guarantee you I will not be able to walk Saturday or Sunday...... read my log..

[mikeh40+]

Originally Posted by chrispghmuscle

Its not dream buddy, you will be in pain...... But you gotta love the way he ( dan ) thinks..

I can guarantee you I will not be able to walk Saturday or Sunday...... read my log..

hahaaaa yea i read your leg workout,, was wondering how the walking was going after that ,, your doing a great job chris

[mikeh40+]

last nights diet, and todays update

so i was on duty out of mandan at 5:45 in the evening, did some push-ups and some wall squats in the hotel room waiting to go to work, then made a trip to the local store and bought a cooked whole rotisserie chicken which i divided into 4 seperate meals for the trip home, along with the rice i had brought from home,,

today i`ll be cooking up some 4 oz Salmon fillets and grilling some chicken breast after i work out, ARM DAY!!!!!

will up date THAT in a bit after i get done with the workout!!

ok here is what i ate yesterday, weighted myself today and i`m at 197 so the weight is finally down from the 200 mark from a week ago,, even with the lack of food intake when i was sick i was at 200 so that has come down over the last 3 days, which is great to see, feeling much better today so its finally leaving my system, not as much coughing so my chest is healing up,,

ok here`s the diet from last night

1)chicken breast>> yea sorry had no eggs in the hotel so its chicken for breakfast...
1 cup of oatmeal
crystal light with, 5 grams creatine, 1 teaspoon AAKG powder

2)6 oz ground beef
1 small hamburger bun

3)chicken breast> rotisserie cooked, awesome taste and sooo tender...
3/4 cup brown rice

4)chicken breast> rotisserie cooked
popcorn flavored RICE CAKES>>> great taste

5)chicken leg and thigh,, getting almost done with the whole chicken,,YUM!!
3/4 cup of brown rice

6)last of the Rotisserie chicken, leg and thigh,, see ya mr. chicken,,
no carbs.. bed time,,,

also pulled off all the skin from the chicken meat in case your wondering

totals=
protein= 292 g
carbs=185 g
fats= unknown, not much probably 30g?

feeling real good even with the lower carbs, i think the protein increase is making up for the lower carbs?

ok i`ll update how the ARM workout went,, and the goal for the rest of todays diet, late start its about 1:45 in the afternoon, just woke up, got home at 5 this morning from work,,,, also going to do 30 min. of cardio after the workout!!

[danp100]

great to here you're feeling better big man. knock out those arms and let me know if it was good for you too.

[mikeh40+]

Originally Posted by danp100

great to here you're feeling better big man. knock out those arms and let me know if it was good for you too.

oh yea dan-O will do, heading down to kick it out right now....

going to try and buy more salmon fillets to replace the tuna,, i cant stand tuna bro.... also about the sweet potatoes, are they a must on this diet? cant really dig the taste of sweet potatoes,,,, is brown rice ok? the rice cakes i can live with but tuna and sweet potatoes are a bitch for me..

[danp100]

suck it up big man............ seriously, you can dress up the yams with cinammon and splenda or replace with another solid complex carb that is high in fibre and no fat (like a yam). not a damn white potato either. lol

[mikeh40+]

Originally Posted by danp100

suck it up big man............ seriously, you can dress up the yams with cinammon and splenda or replace with another solid complex carb that is high in fibre and no fat (like a yam). not a damn white potato either. lol

lol,, ok ok, i`ll figure some tin out, and no white potato , how about a black potato?? hahaaa

[mikeh40+]

todays KILLER arm workout!!

First off dan nice job on the exercises, at first glance i was like, yea no biggie, this will be a piece of cake,, lol... so after my third set of the super sets i`m starting to get a bit fatigued, and not looking forward to the upcoming exercise,, and damn all i can say is i`m a big pussy haaha, totally fried my biceps and triceps were screaming at the end , and the pump was amazing, my biceps measured in at 18 inch`s solid, every inch of my arms is pumped, AWESOME!!!

ok heres the workout,,

standing ez curl bar super set with bar hammer curls
1x110x10>>>>>>>>>>>>>>>>>1x60x10
1x120x10>>>>>>>>>>>>>>>>>1x60x10
1x120x10>>>>>>>>>>>>>>>>>1x60x10
so far no sweat,, just wait!!

Seated dumbbell alternate curls super set with Incline dumbbell curls
1x40x10>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>1x25x10
1x40x10>> getting hard to do the last rep>>>>>1x25x10 OUCH
1x35x10> had to drop weight,, damn!!!>>>>>>>1x20x10 totally fried now

1 arm concentration curls done using cable machine

1x30x10
1x30x10 assisted myself on the last 2 reps
1x30x10 last 2 reps are killing me....

ok thats biceps, i could`nt lift another curl if i had to, i am now feeling like a weak old girly boy!!!

Triceps,, OH yea now the fun really starts,,, i`m so pumped already this is almost a joke..

Skull chrushers super set with one arm reverse pushdowns
1x120x10>>>>>>>>>>>>>>>>>>>>1x30x10
1x40x10>>>>>>>>>>>>>>>>>>>>>1x30x10>>> holy crap!!!! ouch ouch
1x140x10>>>>>>>>>>>>>>>>>>>>1x30x10 last 3 reps assisted , damn i`m shot!!!

Rope push downs super set with DB over head extensions,
1x60x10>>>>>>>>>>>>>>>>>>1x25x10,,, this is almost a joke to complete
1x60x10>>>>>>>>>>>>>>>>>>1x20x10 had to drop the weight to do this set
1x60x10>>>>>>>>>>>>>>>>>>1x20x10 not laughing any more!!!!!

Bench dips
just used body weight, i am sooooooo pumped i can barely bend my arms

3x myself x 10reps,,,,

I love this workout DAN!!!!!!!!!!!!!!

finished up with 30 min. of cardio heart rate at 70%

update diet later,,, cooking chicken and salmon on the grill.... and shaking like a mother!!!

[mikeh40+]

sorry for not posting the diet last night fellas, was watching a few new movies and just got side tracked,,

so here`s the diet, only went with 1 slin sane, mainly because i forgot to take the second serving,, .....

woke up at 2 p.m. so my day is shorter than normal, work took me into 5 a.m. the previous night which is why i slept until 2..

ok, woke up took slin sane/phenadrine 15 min. prior to morning shake

1)protein shake= 50 g whey
glyco-maize=70 g carbs
10 grams creatine
1 teaspoon AAKG powder

45 min. later worked out, already posted my ARM workout so moving on

2)postwork out shake directly after workout
50 g whey
35 g glyco-maize
10 g creatine
1 teaspoon AAKG

3) Salmon fillets 9oz >> grilled em on the barbie!! yumm
3/4 cup of brown rice

4)chicken breast with barbecue sauce > also grilled
3/4 cup brown rice

5)chicken breast
rice cakes> 15 g

6)yup more chicken breast
sleepy time

protein=300 g
carbs=185 g

[mitbar]

looking good mike....be careful with my trainer he will try to kill you many times over.

[mikeh40+]

Originally Posted by mitbar

looking good mike....be careful with my trainer he will try to kill you many times over.

good grief mit, my arms are sore fricking sore today, damn !!!

[mitbar]

i told you mike he has no mercy, he will try to kill you many times and if he doesnt he will come up with more difficult stuff lol. nah man you will blow up on these workouts.

[mikeh40+]

yea no kiddin mit, my biceps are still sore, not just one part either the entire arm is sore, ,,
k dan, what the next workout, should be home monday afternoon, so i can workout then,
did cardio on sat, and spent sunday at work, which is where i`m at right now.. joy!

[mikeh40+]

so yesterdays diet was spot on, today its going to be a split since i was only on the train for 8 hours and will be off 8 hours, so its sleepy time, what i did manage to get in today was this, keep in mind its a 8 hour shift..

1 slin sane and 2 phenadrine 15 min. prior to meal
1)8 whites/2 whole eggs
1 cup oatmeal(pre-cooked measurment)

2)10 oz of salmon fillet>> grilled on the barbi the other day,, yummmm
3/4 cup brown rice
1 cup broccoli

about 1 hour after meal #2 crystal light drink with
creatine- 10g
bcaa-5 g
aakg- 1 teaspoon

3)chicken breast
3/4 cup brown rice

4) chicken breast>> going to sleep..

so when i get called out the feeding continues,

i packed enough food for the trip home, chicken and brown rice and 2 cups of broccoli to be divided in 2 meals, plus a protein shake and glyco-maize for when i wake up...

see what i mean dan,,,,,, this diet and workout schedule is a real pain in the arse!!!!

planing on cardio tomorrow plus what ever workout you have lined up, if you dont get a chance to post tomorrow i`ll probably do chest, the last chest workout you had me do....

later bro`s ,, and thanks again for checking in....

p.s..... dan my biceps are soooooo sore, frickin love it!!

[danp100]

this should make you sore eheheh

15 pushups with db flat bench press
15 incline(feet elevated) pushups with incline db press
flat flies with incline flies
decline press either db or bar

tri's
v-bar pushdowns with kickbacks
overhead db extensions

abs
cardio 30 min

enjoy this weeks carbs cuz on monday you're cutting 25g out. also you'll be doing 5 days of 30 min cardio. medium intensity.

[mikeh40+]

Originally Posted by danp100

this should make you sore eheheh

15 pushups with db flat bench press
15 incline(feet elevated) pushups with incline db press
flat flies with incline flies
decline press either db or bar

tri's
v-bar pushdowns with kickbacks
overhead db extensions

abs
cardio 30 min

enjoy this weeks carbs cuz on monday you're cutting 25g out. also you'll be doing 5 days of 30 min cardio. medium intensity.

sounds good dan, umm so the supersets, 15 reps also on the other set as well or 8? gotta help me out here dan-O..... and i see its time for some ab work also huh? will kick it out tonight bro.. thanks,,

[chrispghmuscle]

Gotta love that man's mind.... In my mind he's the "Offical Dungeon Trainer" you heard it here first.

[danp100]

Originally Posted by mikeh40+

sounds good dan, umm so the supersets, 15 reps also on the other set as well or 8? gotta help me out here dan-O..... and i see its time for some ab work also huh? will kick it out tonight bro.. thanks,,

dude its whatever you got left, actually its 8-10 always. adjust the wt to make it happen. ab work should be upper and lower.

[mikeh40+]

Originally Posted by danp100

dude its whatever you got left, actually its 8-10 always. adjust the wt to make it happen. ab work should be upper and lower.

oh this is so confusing, 810 reps thats allot,, ,,, j/k... ok always 8-10 reps, got it, about to start now, had to wait for my phenadrine to kick in, only got 3 hours sleep,, should be interesting..

[mikeh40+]

todays updated pics, first pics started on may 9th, 198lbs, today 196 lbs,

a bit more lean,, side by sides, update the workout after my cardio..

pics are left side may 9th right is todays 25th.

may9#1.jpgmay25#1.jpg

may9#2.jpgmay25#2b.jpg may25#2.jpg



may9#3.jpgmay25#3.jpg


may9#4.jpgmay25#4.jpg








may25#5.jpgmay25#6.jpgmay25#7.jpg

ok, just got done showering off, man did i sweat from that workout and cardio,,

here`s the workout then the diet,,

today was chest
1) push-ups >>>> superset with Dumbbell flat presses
bodyweight x 15 reps>>>>>>>>>>>>>DB 60lbs x 10
^^^^ x 15>>>>>>>>>>>>>>>>>DB 75lbs x 8
^^^^ x 15>>>>>>>>>>>>>>>>>^^60lbs x 8 damn that was a killer set

2)incline pushups>>>>> superset with incline DB presses
me x 15 reps>>>>>>>>>>>>>DB 40lbs x 8
same^^>>>>>>>>>>>>>>>>DB 40x6>> drop to 30x4 holy crap
same^^>>>>>>>>>>>>>>>>DB 35 x 10 i got nothin left,,,

3)Flat DB flys>>>> superset with Incline machine Flys
25x 10>>>>>>>>>>>>>>>>> 30x10
30x10>>>>>>>>>>>>>>>>>>30x8
30x10>>>>>>>>>>>>>>>>>>30x8

4)Decline DB presses,, and i have to say I AM TOTALLY FRIED RIGHT NOW
3X60X10

Triceps
1) V-bar push downs>>>>>>> super set with Kickbacks
120 x 10>>>>>>>>>>>>>>>>20x10
160x8>>>>>>>>>>>>>>>>>>20x10
160x8>>>>>>>>>>>>>>>>>>20x8>> lol, this is insane....

2) over head DB extensions,, yea right...
3x30x10 >>> ok i am officially a roasted mofo!!!

30 min. cardio... must have sweated out 10 gallons of water, i feel like my entire body has been through the grinder, going to sleep well tonight!!!

ok heres the diet..
first off my day started at 2:30 this morning, went to work at that time

1)slin sane/phenadrine 30 min. prior to the protein shake
whey protein= 50 g protein
glyco-maize=50 g carbs
10 g creatine
1 teaspoon AAKG

2)chicken breast- 48 g protein
3/4 cup brown rice= 37 g carbs/3 protein
1 cup broccoli

3)5 whites/1 whole eggs>> 28 g protein>>off to bed, got done with work at 9:30 this morning

sleep from noon to 5:00 this afternoon

4) 1 slin sane/ 2 phenadrine 30 min. prior to workout
drank during workout>>
glyco-maize 50 g
10 g creatine
1 teasppon AAKG
5 g BCAA

5)post workout shake drank during 30 min. cardio
50 g whey
35g glyco-maize
10g creatine
1 teaspoon AAKG

6)chicken breast= 48 protein
15g carbs of rice cakes
1 cup of broccoli

7)chicken breast= 50 g protein

thats it, time for bed..
total macros
protein = 275 g
carbs= 187 grams

[GeorgeT]

look good mike, 2nd row 1st and 2nd pics you can see the upper chest coming, thats a pretty big improvement in like less then 3 weeks nice bro.

[mikeh40+]

Originally Posted by GeorgeT

look good mike, 2nd row 1st and 2nd pics you can see the upper chest coming, thats a pretty big improvement in like less then 3 weeks nice bro.

thanks George,,

[danp100]

nice bro, welcome to bodybuilding 101. first, you are gonna feel it then you're gonna look it and lasty you're gonna love it.

[chrispghmuscle]

nice going

[mikeh40+]

ok so yesterday was a total waste , should have just stayed in bed, ran around all day looking for a car, getting a loan, ****ing around at the DMV, finally got done about 7 at night with everything, so i ate about 3 meals all day, no workout, and then went to work today,
so i`m a bit bummed that my day off yesterday did not turnout like i had intended, need to get my leg workout in and cardio, so probably not until friday now!!! damn...
anyway was on a train for the last 12 hours, i did how ever manage to salvage todays diet,
here is what i ate in the last 14 hours

1)protein shake
1 cup oatmeal

2)chicken breast
3/4 cup brown rice
1/4 cup granola

3) tuna-- 2 cans,, gag!!
rice cakes, 30 grams carbs

4)chicken breast
3/4 cup b.rice
1/4 cup granola

5)chicken 1 can chunk style
rice cakes= 15 g carbs

6)1 can chunk chicken,

total macros
protein= 260
carbs=195

k thats today, i`m off to bed, should be working back home around 5 in the morning,,

dan i`ll plan on legs for my friday workout and some cardio..

also for next week, you say were cutting 25 g carbs, is the protein to stay up in the 300 gram range also??

[danp100]

yes, take off 25g of carb and add the 25g of protein in.

[mikeh40+]

hey fellas, been one heck of a couple of day, sorry about the lack of updates,
had family come visit on thursday and i was awake for over 24 hours going into friday, since i was at work and then the company showed up,,

i did manage to train back on thursday, opted out of the leg workout just did not have the drive to preform a decent leg routine, saving that for sunday, since i`m at work now i should be home in decent shape tomorrow for my leg day..

for a update, danp has me on a new macro count, and i have to do cadio 5 times this week, should prove interesting, since work has been so hectic lately.. training and diets proving to be a real bitach....

new macros
protein=325
carbs= 175 :-(
fats, not much

otherwise, damn my forearm and bicep veins are just sick looking, really diggin that, plus the slin / phenadrine is just kicking , even with being so tired on thursday my back workout went very well, and the pump even on the low carbs has been awesome..

will update on sunday after legs and cardio..

[chrispghmuscle]

Hmmm,, HULK SMASH..Good job Mike

[danp100]

leg workout for the new MOTM heheheeheee

leg extensions with stiff legged dead lifts 2 warm up sets, 3 work sets of 8-10
db squats holding both 75 lbers
leg curls with walking lunges
squat holds against the wall 20 to 30 sec per
abs
cardio

[chrispghmuscle]

Originally Posted by danp100

leg workout for the new MOTM heheheeheee

leg extensions with stiff legged dead lifts 2 warm up sets, 3 work sets of 8-10
db squats holding both 75 lbers
leg curls with walking lunges
squat holds against the wall 20 to 30 sec per
abs
cardio

Your DEAD mike.. good luck walking 48 to 72 hours after that this one..oil up the wheelchair, cus he's gonna need it.. Pain oh the wonderfull Pain..