happy birthday man, send me some fiber cakes- my bday was the 26th of august. lol
[quote]BoxBabaX wrote:
El_Animal wrote:
BoxBabaX wrote:
yo what the hell is a fiber cake?
It was something I bought from a local fresh bakery a long time ago that had like 13g of fiber and 23g total carbs. They were like muffins.
MManiac, Thanks bro. I’m actually 18 today (August 31st).
I am Marquaos,
Thanks I really appreciate you stopping by. I’m still adjusting to the weights (especially this mornings session)
Damn, i want some fiber cakes, what part of CA you live in? [/quote]
If you have a trader joe’s in your area, they should have them.
I’m in San Bernardino. It’s inland and socal.
[quote]IamMarqaos wrote:
Happy B-Day, Brendan!
Keep up the great work. I am starting a new program myself in two weeks and might follow your lead and keep a daily journal.
Enjoy your day!
Marc[/quote]
I’d be very interested in following. let me know if you decide to do it.
Thanks everyone for the birthday wishes.
[quote]BoxBabaX wrote:
happy birthday man, send me some fiber cakes- my bday was the 26th of august. lol[/quote]
How old are you?
September 1st, 2006
Training: HFT AM Session - 4 x 6
-A1 DB Bench Presses @ 80lbs DBs 4 x 6. 60 seconds rest before A2. Last Time: NA
-A2 Bent over Rows @ 160lbs 4 x 6. 60 seconds rest before A1. Last Time: NA
-B1 BB Military Presses BTN @ 120lbs 1 x 6, 2 x 4, 1 x 3. 60 seconds rest before B2. Last Time: NA
-B2 DB Split Squats @ 60lbs DBs 3 x 8. 60 seconds rest before B1. Last Time: NA
-C1 Rack Deads @ 275lbs 3 x 8. 60 seconds rest before C2. Last Time: NA
-C2 Weighted Sit-Ups @ Bodyweight + 70lbs DB 3 x 8. 60 seconds rest before C1. Last Time: NA
Duration: 43 minutes
Comments:
This session went prety good. I still have a lot of aches and pains annoying me but that is no excuse. I will be keeping the weight the same on the BB Military presses until I am ableto get 4 x 6. Everything was pretty much dead on. I might lower hte pins on the rack deads though.
20, and yes we have trader joes here (san diego) and I go there all the time. woohoo ill go give them a try :).
[quote]BoxBabaX wrote:
20, and yes we have trader joes here (san diego) and I go there all the time. woohoo ill go give them a try :). [/quote]
Awesome, they’re made by “Zen Bakery”
Did you go to that Superhero thing?
Are you going to the La Strength Seminar?
September 1st, 2006
Training: HFT PM Session - 5 x 5
-A1 Seated Cable Rows @ 120lbs DBs 5 x 5. 60 seconds rest before A2. Last Time: NA
-A2 DB Decline Triceps Extensions @ 50lbs DBs 5 x 5. 60 seconds rest before A1. Last Time: NA
-B1 Pull-Throughs @ 120lbs 5 x 5. 60 seconds rest before B2. Last Time: NA
-B2 Stability Ball Crunches @ 60lbs 5 x 5. 60 seconds rest before B1. Last Time: NA
-C1 Bulgarian Squats @ 45lbs DBs 5 x 5. 60 seconds rest before C2. Last Time: NA
-C2 Standing Cable Leg Curls @ 100lbs 5 x 5. 60 seconds rest before C1. Last Time: NA
Grip Work:
-D Static Towel Holds @ 135lbs 2 x 30 seconds, 1 x 11 seconds, 1 x 10 seconds. No Specified rest. Last Time: NA
Supplemental Work:
-F Good Mornings @ 155lbs 3 x 3. No specified rest periods. Last Time: NA
Duration: 1 hour 10 minutes
Comments:
Again, this session took longer than it should have because I was messsing around with trying to make an improvised reverse hyperextension that didn’t work out. I did pull-throughs instead. Most of the weights were right except for A1 and C1. I added grip work and supplemental work which I will be doing somewhat infrequently (3 times a week) because I need to address some weeak areas.
Yo, I remember you from the IM forums a while back…
I am just wondering while training 2x/day do you perform cardio? I have been considering HFT for a while and have plenty of time for 2x/day training, but generally perform 30 minutes of cardio post-workout.
Just hit me up with what you’d recommend,
Thanks
Happy birthday bro. Btw, what are CNS showers?
[quote]cobain67 wrote:
Yo, I remember you from the IM forums a while back…
I am just wondering while training 2x/day do you perform cardio? I have been considering HFT for a while and have plenty of time for 2x/day training, but generally perform 30 minutes of cardio post-workout.
Just hit me up with what you’d recommend,
Thanks[/quote]
I REALLY don’t think you’d need it. I would do it on off days and really low intensity. Recovery is key on two-a-days.
I think I remember you too.
[quote]MMAniac wrote:
Happy birthday bro. Btw, what are CNS showers?[/quote]
Get in a shower and make it as hot as you can. Then, about 30 seconds later, make it as cold as you can. Continue this for the duration of the shower (like 5 minutes). It WILL wake your ass up.
hey, dont know if you?ve said it recently. but about how many calories do you consume for the moment in average ? 
[quote]Lindow wrote:
hey, dont know if you?ve said it recently. but about how many calories do you consume for the moment in average ? :)[/quote]
Training Day
TRAIN
Immediately after
=-Shake Consisting of:
-1 Serving Cell Swell Matrix 10/0/0
-1 Scoop Waxy Maize Starch 0/38/0
Total: 10/38/0
30 minutes later
=-Shake Consisting of:
-1.6 scoops FAST RECOVERY Post Work-Out Formula 23/50/1
-1/4 scoop Whey Isolate 12/0/0
Total: 35/50/1
Within 1 hour later
=-Omelette consisting of:
-1 and 3/4 cup Egg Beaters 48/0/0
-1 cup Chopped Onions 1/16/0
-1 cup Chopped Bell Pepper 1/7/0
-1 Omega 3 Egg 6/0/4.5
.
-1 Banana 1/24/0
.
=-Bran Porridge Consisting of:
-1 TBSP Flaxseed meal 1/2/2
-1/3 cup Oat Brean 7/23/3
-1/2 cup Wheat Bran 4/20/1
-1/2 cup Unsweetened Applesauce 2/18/0
-Dash of Cinnamon 0/2/0
.
-4 CLA Capsules 0/0/4
-3 Fish Oils 0/0/3
-1 Saw Palmetto 0/0/1
Total: 71/112/18.5
=-Shake Consisting of:
-1.5 scoops Protein 30/5/3.5
-2 TBSP Psyllium Husk 0/10/0
.
=-Trail Mix Consisting of:
-30g Walnuts 5/3/20
-1 oz Raisins 1/23/0
Total: 34/44/23.5
Lunch
-150g Chicken Tenderloins 33/0/1
.
-1 cup Brown Rice 4/44/1
.
-85g Broccoli 3/4/0
.
-1 Yogurt 8/20/0
Total: 48/68/2
PreWO
=-Shake consisting of:
-About 1 scoop Whey Isolate 40/0/0
-About 4/5 scoop Maltodextrin 0/25/0
-5g Glutamine
-5g Creatine
Total: 40/25/0
TRAIN
Immediately after
=-Shake Consisting of:
-1 Serving Cell Swell Matrix 10/0/0
-1 Scoop Waxy Maize Starch 0/38/0
Total: 10/38/0
30 minutes later
=-Shake Consisting of:
-1.6 scoops FAST RECOVERY Post Work-Out Formula 23/50/1
-1/4 scoop Whey Isolate 12/0/0
Total: 35/50/1
=-Chicken Bowl Consisting of:
-Chicken 36/0/2
-a little over 2 cups Brown Rice 11/95/4
-Mixed Veggies 8/19/0
-4 CLA Capsules 0/0/4
-4 Fish Oils 0/0/4
Total: 55/114/14
Before Bed
-3 Chicken Tenderloins 36/0/1
.
-1 cup V8 2/10/0
Total: 38/10/1
=-Nighttime Shake
-True Protein 75/0/3
-1 TBSP Oragnic Flax Oil 0/0/14
Total: 75/0/17
Day Total: 451/573/78 for 4798kcal (38/48/16)
OFF DAY
=-Omelette consisting of:
-1 and 3/4 cup Egg Beaters 48/0/0
-1 cup Chopped Onions 1/16/0
-1 cup Chopped Bell Pepper 1/7/0
-1 Omega 3 Egg 6/0/4.5
.
-1 Banana 1/24/0
.
=-Bran Porridge Consisting of:
-1 TBSP Flaxseed meal 1/2/2
-1/3 cup Oat Brean 7/23/3
-1/2 cup Wheat Bran 4/20/1
-1/2 cup Unsweetened Applesauce 2/18/0
-Dash of Cinnamon 0/2/0
.
-4 CLA Capsules 0/0/4
-3 Fish Oils 0/0/3
-1 Saw Palmetto 0/0/1
Total: 71/112/18.5
=-Shake Consisting of:
-1.5 scoops Protein 30/5/1.5
-2 TBSP Psyllium Husk 0/10/0
-1 TBSP Olive Oil 0/0/14
.
=-Trail Mix Consisting of:
-30g Walnuts 5/3/20
-1 oz Raisins 1/23/0
Total: 34/44/35.5
Lunch
-150g Chicken Tenderloins 33/0/1
.
-1 cup Brown Rice 4/44/1
.
-1 Avocado 3/15/27
.
-1 Yogurt 8/20/0
Total: 48/79/29
Second Lunch
-72g Oatmeal w/ 1 TBSP Cinnamon 8/53/4.5
.
-1 and 1/4 cup Egg Beaters 30/0/0
.
-1 TBSP Olive Oil 0/0/14
Total: 38/53/18.5
=-Pasta Consisting of:
-2oz Penne 6/42/1
-1/2 cup Sauce 2/11/1
-1 TBSP Olive Oil 0/0/14
=-Shake Consisting of:
-2 Scoops Protein 40/6/5
Total: 48/59/21
Before Bed
-3 Chicken Tenderloins 36/0/1
.
-1 cup V8 2/10/0
Total: 38/10/1
=-Nighttime Shake
-True Protein 75/0/3
-1 TBSP Oragnic Flax Oil 0/0/14
Total: 75/0/17
Day Total: 352/357/140.5 for 4101kcal (34/35/31)
Damn boy, that’s a pretty impressive diet. I guess two-a-days make you pretty hungry huh? Do you eat anything before your morning workouts or you do them on an empty stomach? (oh by the way, great thread, your dedication is amazing, and i hope you did something special for your 18th birthday)
[quote]Sir Crimson wrote:
Damn boy, that’s a pretty impressive diet. I guess two-a-days make you pretty hungry huh? Do you eat anything before your morning workouts or you do them on an empty stomach? (oh by the way, great thread, your dedication is amazing, and i hope you did something special for your 18th birthday)[/quote]
Yeah, I just weighed in and I didn’t gain as much as i thought I would’ve so I guess that diet will probably be slightly different for next week.
September 3rd, 2006
Training: HFT AM Session - 8 x 3
-A1 Floor Deadlifts @ 275lbs DBs 8 x 3. 60 seconds rest before A2. Last Time: NA
-A2 Dips @ Bodyweight + 50lbs 8 x 3. 60 seconds rest before A1. Last Time: NA
-B1 Chin-ups @ Bodyweight + 35lbs 8 x 3. 60 seconds rest before B2. Last Time: NA
-B2 DB Lying Triceps Extensions @ 55lbs DBs 8 x 3. 60 seconds rest before B1. Last Time: NA
-C1 Standing Calf Raises @ 405lbs 8 x 3. 60 seconds rest before C2. Last Time: NA
-C2 Standing Cable Crunches @ 160lbs 8 x 3. 60 seconds rest before C1. Last Time: NA
Duration:1 hour 20 minutes
Comments:
Well, I didn’t hit the weights that I wanted to on this session. I know that my culprits are my grip/lower back on the dead lifts. I wanted 315 for the 8 x 3 but it looks like I will have to work up to that. I have to remember not to go to failure on these sessons because Chad has a testing week every 3rd week. I think I will be eating breakfast before this session in the future. I will have to adjust my nutrition.
[quote]El_Animal wrote:
September 3rd, 2006
Training: HFT AM Session - 8 x 3
-A1 Floor Deadlifts @ 275lbs DBs 8 x 3. 60 seconds rest before A2. Last Time: NA
-A2 Dips @ Bodyweight + 50lbs 8 x 3. 60 seconds rest before A1. Last Time: NA
-B1 Chin-ups @ Bodyweight + 35lbs 8 x 3. 60 seconds rest before B2. Last Time: NA
-B2 DB Lying Triceps Extensions @ 55lbs DBs 8 x 3. 60 seconds rest before B1. Last Time: NA
-C1 Standing Calf Raises @ 405lbs 8 x 3. 60 seconds rest before C2. Last Time: NA
-C2 Standing Cable Crunches @ 160lbs 8 x 3. 60 seconds rest before C1. Last Time: NA
Duration:1 hour 20 minutes
Comments:
Well, I didn’t hit the weights that I wanted to on this session. I know that my culprits are my grip/lower back on the dead lifts. I wanted 315 for the 8 x 3 but it looks like I will have to work up to that. I have to remember not to go to failure on these sessons because Chad has a testing week every 3rd week. I think I will be eating breakfast before this session in the future. I will have to adjust my nutrition.[/quote]
How are you going about progression? I personally was thinking of going 8x/week for 2 weeks, and having the 3rd week be like chad recommends in his Next Frontier article with an intensification phase for one week, then jumping back into the 8x/week… I am having a hell of a time deciding though.
[quote]cobain67 wrote:
El_Animal wrote:
September 3rd, 2006
Training: HFT AM Session - 8 x 3
-A1 Floor Deadlifts @ 275lbs DBs 8 x 3. 60 seconds rest before A2. Last Time: NA
-A2 Dips @ Bodyweight + 50lbs 8 x 3. 60 seconds rest before A1. Last Time: NA
-B1 Chin-ups @ Bodyweight + 35lbs 8 x 3. 60 seconds rest before B2. Last Time: NA
-B2 DB Lying Triceps Extensions @ 55lbs DBs 8 x 3. 60 seconds rest before B1. Last Time: NA
-C1 Standing Calf Raises @ 405lbs 8 x 3. 60 seconds rest before C2. Last Time: NA
-C2 Standing Cable Crunches @ 160lbs 8 x 3. 60 seconds rest before C1. Last Time: NA
Duration:1 hour 20 minutes
Comments:
Well, I didn’t hit the weights that I wanted to on this session. I know that my culprits are my grip/lower back on the dead lifts. I wanted 315 for the 8 x 3 but it looks like I will have to work up to that. I have to remember not to go to failure on these sessons because Chad has a testing week every 3rd week. I think I will be eating breakfast before this session in the future. I will have to adjust my nutrition.
How are you going about progression? I personally was thinking of going 8x/week for 2 weeks, and having the 3rd week be like chad recommends in his Next Frontier article with an intensification phase for one week, then jumping back into the 8x/week… I am having a hell of a time deciding though.[/quote]
Yup, that’s what I’m doing.
As for progression on the normal weeks, I go until I can complete the rep ranges for that day (8x3, 5x5 etc.) then the enxt week I will lower the rest period. Then when I can get all the reps for the lower rest period, I will up the weight and go back to the normal rest period.
Let me find the link to I am Marquaos’s thread.
September 3rd, 2006
Training: HFT PM Session - 1 x 24
-A1 Leg Extensions @ 105lbs 1 x 24. 75 seconds rest before A2. Last Time: NA
-A2 Seated Leg Curls @ 105lbs 1 x 24. 75 seconds rest before A1. Last Time: NA
-B1 Hammer Strength Shoulder Presses @ 60lbs 1 x 24. 75 seconds rest before B2. Last Time: NA
-B2 Straight-Arm Lat Pulldowns @ 70lbs 1 x 24. 75 seconds rest before B1. Last Time: NA
-C1 Standing EZ Bar Curls @ 55lbs 1 x 24. 75 seconds rest before C2. Last Time: NA
-C2 Incline DB Bnech Presses @ 40lbs DBs 1 x 24. 75 seconds rest before C1. Last Time: NA
Duration: 30 minutes
Comments:
Well, I think I went too heavy on some things for this session. It was one hell of a pump though. Next week all the weights will be just right