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  1. #126
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    yesterdays w/o and sprints have my abs, obliques, quads, hams, glutes and calves all jacked up today...lol but it feels good...although i can barely walk right now.
    i will still be hitting the gym later today. (MAYBE)

  2. #127
    Senior Member tman55's Avatar
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    Quote Originally Posted by adidamps2
    yesterdays w/o and sprints have my abs, obliques, quads, hams, glutes and calves all jacked up today...lol but it feels good...although i can barely walk right now.
    i will still be hitting the gym later today. (MAYBE)
    Damn good job adida. Feels good don't it.

    oh btw i haven't noticed the prob you described with the cable crunches with the pec muscles pushing up on the throat area. I'll pay attention and see if i feel anything tomorrow.

  3. #128
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    thanks Tman...the sprints were a great idea..

  4. #129
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    24 jan 06

    wake up 620 pop fat burner meal1 2 hrs after wake up 900ish
    cottagecheese pancake
    8oz o/j
    1 fish oil pill
    500 mg C
    B-50 (b complex)
    potassium pill
    niacin100 mg
    selenium 200 mcg
    vitamin E 400 iu
    fat:6.5 carbs 103 fiber:15 pro:47

    meal 2 around 1030
    1can tuna
    fat:1.5 pro: 32

    meal 3 around 1130
    1tbls PB
    1 slice whole wheat bread
    1/2 cup cottage cheese
    fat: 11 carbs:26 fiber: 5 pro: 20

    meal 4 around 130pm
    ABB blue thunder maltodextin 43g malto and WPI 35g
    beverly international super pack vitamins
    15-20 min after whey drink i drank 16 oz FF milk
    fat:0 carb:57 pro:51

    meal 5 330ish
    liquid amino twin lab (mixed with 24oz water) during sprints
    1 fish oil pill
    500 mg C
    pottasium pill
    folic acid 400 mcg
    fat: 1 carbs: 15 pro: 20

    meal 6 715-30 ish
    brussle sprouts 85g
    5 1/4 oz chicken
    48g green beans
    1 fish oil pill
    500 mg C
    pottasium pill
    fat: 7 carbs: 9 fiber: 3 pro: 49.5

    meal 7 around 10ish
    mega milk (same thing as muscle milk)
    mixed with H2O
    8grams lecithin granules
    1 fish oil pill
    500 mg C
    fat:23 carbs: 12 fiber: 2 pro: 32

    it was my lil ones birth day (he turned 2) so i had a small slice of cake and 2 scoops ice cream with some Heath shell on top. i did not know how much i consumed cal wise so i did not add these into my over nutritional intake.
    over all nutrion consumption
    fat: 48.5 carbs: 222 fiber:25 pro:276

  5. #130
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    25 jan 06

    leg (what the hell was i thinking???)
    SLDL
    45x15
    95x15
    115x10-5sets about min rest per set

    squats
    45x15
    135x5
    185x5
    225x5
    285x1
    305 missed did wait long enough i should have gotten it
    225x5
    rest for about 2-3 mins now
    160x20
    straight into pull overs
    50x20

    edit: i woke up famished...i could have eaten the ass end of a cow upon awaking.

    i was spent. that was the whole w/o. and thats about i could have mustered any ways. no cardio as of yet. the good part is its pasta nite and i can hopefully help the repair process and get some good energy tonite by loading up a lil on the pasta.

  6. #131
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    Good workout, short and sweet.

    Those 20s are insane. I can barely walk/stand up after them lol.

  7. #132
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    Quote Originally Posted by Winterlong
    Good workout, short and sweet.

    Those 20s are insane. I can barely walk/stand up after them lol.
    whats scary is i could have went 10 lbs heavier i think. although my whole lower half (from abs down are fried) is hurting. the good part is i willbe taking the next 3 days off from the gym. sshheewww..

  8. #133
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    Is that your wife in your avy?

  9. #134
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    Quote Originally Posted by Winterlong
    Is that your wife in your avy?
    yea her idea not mine...she didnt like the asain chicks..lol
    so i said fine put yur up then...what ever ill change it after a couple of days anyways...i kinda miss my "for every animal you dont eat im gonna eat three" avatar.

  10. #135
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    I like your avy. Its fine.

  11. #136
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    thanks winter..im sure shell be glad to hear that too...lol

  12. #137
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    25 jan 06

    wake up 630 pop fat burner

    meal 1 930ish
    2 whole eggs
    1cup egg beaters
    85g mixed bell peppers
    2oz of red/white onion
    2 oz ff cheese
    2 oz pico de gallo
    8oz tomatoe juice
    1 fish oil pill
    500 mg C
    B-50 (b complex)
    potassium pill
    niacin100 mg
    selenium 200 mcg
    vitamin E 400 iu
    fat:10 carbs 24 fiber:4 pro:57

    meal 2 11ish
    30g casein mix
    30g Egg powder
    Wheat germ 2tbls
    Oatmeal 40g
    16oz FF milk
    8 g lecithin
    106g banana
    fat:9 carbs: 90 fiber: 9 pro: 78

    meal 3 130 ish
    50g WPICF
    40g malto/dextrose mix
    5g bcaa
    5g taurine
    Beverly intl super pac
    fat: 0 carbs:40 pro:55

    meal 4 345 ish
    2.5 oz chicken
    2 tbls PB
    pottasium pill
    folic acid 400 mcg
    fish oil pill
    fat:20 carb:13 fiber:2 pro:30

    meal 5 7pm ish (this was one of the best meals I had in a while )
    1 large turkey sausage, italian (tasted great)
    7 ¼ oz of spaghetti (Barilla “plus”)
    4oz hamburger meat 97% lean
    154g sauce
    2 pieces of garlic bread
    1 fish oil pill
    500 mg C
    pottasium pill
    Fat: 22 carbs: 163 fiber: 18 pro: 75

    meal 6 10pm** this wasn’t even a meal just took my vitamins and hit the sack.
    I figured after my dinner meal and totaled up my protein intake I was good for the day.**
    1 fish oil pill
    500 mg C
    fat:1

    went to bed at lil after 10.

    over all nutrion consumption
    fat: 62 carbs: 330 fiber:33 pro:295
    Last edited by adidamps2; 01-27-2006 at 10:41 PM.

  13. #138
    Senior Member tman55's Avatar
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    doin good bro

  14. #139
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    thanks Tman..your advice has helped a lot..and to note my abs are still sore...

  15. #140
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    26 jan 06

    meal 1 745am
    mega milk (same thing as muscle milk)
    mixed with H2O
    8grams lecithin granules
    fat: 22 carbs: 12 fiber: 2 pro: 32
    **back to bed at 830am…I have the night shift**

    meal 2 300pm
    2 whole eggs
    1/2 cup egg beaters
    2 oz ff cheese
    2 oz pico de gallo
    2 slices whole wheat bread
    8oz tomatoe juice
    1 fish oil pill
    500 mg C
    B-50 (b complex)
    potassium pill
    niacin100 mg
    selenium 200 mcg
    vitamin E 400 iu
    fat:12 carbs 54 fiber:10 pro:52

    meal 3 6pm
    1oz mixed nuts
    1 oz beef jerky
    fat:16 carbs: 12 fiber: 2 pro: 17

    meal 4 8pm
    226g sweet potato
    1 can tuna
    1 fish oil pill
    500 mg C
    pottasium pill
    folic acid 400 mcg
    fat: 2.5 carbs:54 fiber: 7 pro:35

    meal 5 1am ish
    1 cup cottage cheese
    150g roma tomatoe
    fat:4 carb:16 fiber:1 pro:25

    meal 6 330am ish
    4 5/8 oz chicken breast
    Half bag romain lettuce
    Brocco sprouts
    2tbls lite done right Italian dressing
    1 fish oil pill
    500 mg C
    pottasium pill
    Fat: 7.5 carb: 6 fiber: 2 pro: 43

    meal 7 645am
    mega milk (same thing as muscle milk)
    mixed with H2O
    8grams lecithin granules
    1 fish oil pill
    500 mg C
    fat:23 carbs: 12 fiber: 2 pro: 32
    **got home threw this shake down and hit the hay...**

    went to bed at lil after 730am.

    over all nutrion consumption
    fat: 87 carbs: 166 fiber:26 pro:236
    trying to figure out i should work my nutrition intake as far as i drank the last shake on 2day (the 27th)but i am counting it towards yesterdays intake. due to the fact i went to bed after i drank it.

  16. #141
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    i guess i could just tally up total intake between the 26-28th and see what it was...as long as it averages out to 215 plus protien a day and around 150 carbs aday it should be good right??? night shifts suck..

  17. #142
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    27 jan 06

    meal 1 2pm startving..i woke up because i was so hungry
    2 whole eggs
    1 cup egg beaters
    85g mixed peppers
    44g red/white onions
    2oz FF cheese
    2oz pico de galo
    2 slices whole wheat bread
    2 tbls PB
    8 oz tomatoe juice
    1 fish oil pill
    500 mg C
    B-50 (b complex)
    potassium pill
    niacin100 mg
    selenium 200 mcg
    vitamin E 400 iu
    fat: 28 carbs: 57 fiber: 11 pro: 71


    meal 2 430pm
    protien shake
    lecithin 8g
    fat:4 pro:49

    meal 3 8pm
    2 oz beef jerky
    fat:2 carbs: 14 pro: 22

    meal 4 10pm
    230g sweet potato
    1 can tuna
    1 fish oil pill
    500 mg C
    pottasium pill
    folic acid 400 mcg
    fat: 2.5 carbs:55 fiber: 8 pro:35

    meal 5 1am ish
    1 cup cottage cheese
    128g roma tomatoe
    fat:4 carb:16 fiber:1 pro:25

    meal 6 3am ish
    3.5 oz chicken breast
    Half bag romain lettuce
    Brocco sprouts
    2tbls lite done right Italian dressing
    1 fish oil pill
    500 mg C
    pottasium pill
    Fat: 7 carb: 6 fiber: 2 pro: 33

    meal 7 645am
    mega milk (same thing as muscle milk)
    mixed with H2O
    8grams lecithin granules
    1 fish oil pill
    500 mg C
    fat:23 carbs: 12 fiber: 2 pro: 32
    **got home threw this shake down and hit the hay...**

    went to bed at lil after 715am.

    over all nutrion consumption
    fat: 70 carbs: 160 fiber: 24 pro:267
    Last edited by adidamps2; 01-29-2006 at 02:19 PM.

  18. #143
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    28 jan 06

    wake up 3pm
    1/2 cuo egg beaters
    2 whole eggs
    2 oz cheese
    2 slices whole wheat bread
    1 fish oil pill
    500 mg C
    B-50 (b complex)
    potassium pill
    niacin100 mg
    selenium 200 mcg
    vitamin E 400 iu
    fat: 12 carbs: 55 fiber: 10 pro: 58

    headed out with family to Safari Sams ( a chucky cheese type place)
    meal 2
    6pm ish...5 slices pan tossed hawiian pizza
    drank water whole time there.
    meal 3 9pm
    2 scoops ice cream
    ** i think i wore my self out playing with the Runts...im sore and i dont think we were meant to crawl through 6 inch crawl spaces...lol damn kids***

    unwound for a bit when got home then went to bed 12am

  19. #144
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    Quote Originally Posted by adidamps2
    headed out with family to Safari Sams ( a chucky cheese type place)
    meal 2
    6pm ish...5 slices pan tossed hawiian pizza
    drank water whole time there.
    Did you play on the little indoor playground too? How cute.


  20. #145
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    Quote Originally Posted by Winterlong
    Did you play on the little indoor playground too? How cute.

    actually yes and that shit is tiring..you try chasing a 2 yr old throw tunnles and shit...lol

  21. #146
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    29 jan 06

    Chest
    BB flat bench
    45x15
    115x15-2sets
    190x5
    195x5
    210x5
    225x3

    inc DB press
    65x8
    65x7

    decline (some ass cam over and started seting up the other pullie on the fly area. so i let em have it..some times i think im to nice)
    135x10
    135x8

    tri's
    dips
    bwtx7
    bwtx8
    totaled 15 still so im not to up set..maybe should have rested longer to get more)

    rev BB flat bench
    155x8
    155x5

    rope PD
    70x10
    70x7

    calves
    90x25
    90x20-2sets

    cardio
    no cardio yet may do some speed rope later.

    feeling good in the gym and felt stronger than ussual on my bench. i weighted myself at the gym but it was after i ate a heavy breakfast and prework out meal. the scale said i gained 2 lbs but i doubt it. plus i am starting to see differences in the mirror and my wife has even noticed a lil wt loss. things are lookin good so far. back work tomorrow.

  22. #147
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    Nice numbers. I hate doing dumbells, sometimes I fear that they'll fall on my face if I don't have complete control over them - I've had some close ones in the past lol.

  23. #148
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    29 jan 06

    from now on i think i will just post my number of meals and nutritional intake..my diet wont be changing to much over the next few weeks so i dont wanna waste time retyping my diet when the only thing that may change is the wt of some chicken breasts or sweet potatoes..

    again i woke up starving....
    meals eaten:6
    intake:
    fat:49
    carbs:220
    fiber:36
    pro:262
    Last edited by adidamps2; 01-30-2006 at 06:19 PM.

  24. #149
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    30 jan 06
    back

    rack pulls 8x8
    45x15
    185x12
    200x8-8sets
    **this was a retarded idea...rack pulls were not designed for this kinda style of lifting...wont do 8x8 again with this exercise..**

    T-bar supported rowes
    80x8-2sets
    70x8-6sets(80 was entirely to heavy by this time...also not a good exercise for 8x8.)

    rev. CG lat PD
    110x10
    130x6-2sets

    hypers
    15-2sets

    bi's
    e-z bar curls
    60x10
    70x8
    75x6

    inc DB curls
    32.5x6-2sets

    abs
    140x26
    140x18

    for the 8x8 i kept to as close to 30 sec rest intervals as much as possible. also i showed wanting to lift but i had a pounding headache...also next time i think i will work with lat PD and low rows for the 8x8...t-bars and rack pulls not so good an idea.
    again no cardio...i think i am starting to over train do to lack of energy after lifting..also the 8x8 takes a lot out of me short rest with a decent amount of wt..i may try and throw some skip rope in on the days i work so as to not miss out on cardio to much.

  25. #150
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    Imma do some rack pulls manana. I'm planning on doing it as a pyramid, not something like an 8x8 or 5x5.

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