11/22/08 - The parade was a BLAST… VERY fun… Got some candy… lol 
While I was out I had:
1 Protein Bar
2 Small Oranges
Some Water
I just got back home, and made:
3 whole eggs
7 strips of bacon
2 pieces of brown bread
1 Cup of Black Coffee
500ml Water
I’m just going to take it easy for a while… not sure what’s for dinner yet… I have today and tomorrow off from the gym…
11/23/08 - Ugh… just came back from a toga party… THAT was crazy… lol… Another day off… stay tuned tomorrow… 
11/24/08 - Wow… so I just woke up… feel like CRAP… I am starting to get a touch of a cold… I just took some R-ALA… can’t seem to find my Vit-C though… my place’ll be ready next week… so I’ll FINALLY be able to get everything in order…
Woke up and had my shake:
1 Tbsp Sunflower Seeds
1 Tbsp, Flax Seeds
4 Large Egg White(s)
1 Tsp, Udo’s Choice
1 cup, Berries
4 scoop(s), SISU Protien (52g)
1/2 Cup, Quaker Oats
5g Creatine
5g Glutamine
300g R-ALA
Just made some coffee too… I figure I’m gunna read a little on here, then head up to the gym for ME Lower:
Max Effort Lower Body
A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Box squats
B. UNILATERAL MOVEMENT - Perform 3 sets of 6-12 reps.
Barbell step-ups with knee lift
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3 sets of 8-12 reps.
Romanian deadlifts
D. GROUND BASED HIGH REP AB CIRCUIT - Perform 3 sets of timed sets.
Example: sprinter sit-ups, V-ups, toe touches, hip thrusts.
11/24/08 - Ok… so pre workout I had:
1 Protein Bar
1 cup of Oatmeal with Splenda & Cinnamon
Went to workout:
A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Box squats
Set 1 - 135 x 5
Set 2 - 155 x 5
Set 3 - 175 x 5
Set 4 - 195 x 5
Set 5 - 225 x 3
*** This went pretty well… the box I use is about 1 - 1.5 inches lower then parallel when I sit on it… I think it’ll do the trick though… These were good… I have an issue comming up off the box though… but I suppose that’s normal… I keep everything tight on the way down, and while I’m on the box… then spring back up… it’s pretty good… I think I’ll try a little heavier next week…
B. UNILATERAL MOVEMENT - Perform 3 sets of 6-12 reps.
Barbell step-ups
Set 1 - 115 x 12
Set 2 - 115 x 12
Set 3 - 115 x 10
*** These were retarded… I was absolutely soaked by the end of these… I also seem to have an issue with my gluteus medius… when I do the step ups… I have to make an conscious effort not to allow my knee to drift, or turn in on the way up… I think doing some band work back and forth should help that…
Something like this:
Or maybe side steps with bands…
Anyway…
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3 sets of 8-12 reps.
Romanian deadlifts
Set 1 - 90 x 12
Set 2 - 90 x 12
Set 3 - 90 x 8
*** Pretty standard stuff… worked out well…
D. GROUND BASED HIGH REP AB CIRCUIT - Perform 3 sets of timed sets.
Example: sprinter sit-ups, V-ups, toe touches, hip thrusts.
Set 1 - 5 of each
Set 2 - 5 of each
Set 3 - 3 of each
*** I only did 3 of each at the end, cuz I was too cooked… I gotta get my stamina up… Gunna start doing a bit of cardio… Wednesday and Saturdays…
So that was that… a few people commented saying ‘looks like you were givin’r pretty hard there…’ etc… that could mean a lot depending on who said it… but I feel like I really gave it my all… Post workout:
40g Whey
50g Carbs
5g Creatine
5g Glutamine
300g R-ALA
Good stuff…
I’m gunna get some chicken and rice on the go there… then Prolly chill with the toob…
I took the day off… but tomorrow I gotta work… so I gotta get my shit together for tomorrow.
I still gotta get a cam… this would be a lot more fun to read with pics… 
11/25/08 - Good morning folks… Today is another great day… I’m still a little sore… but should be ok…
I just made my shake:
1 tbsp, Sunflower Seeds
1 tbsp, Flax Seeds
1 tbsp, Udo’s Choice
1 cup, Berries
2 scoop(s), SISU Protein
1 cup, Quaker Oats
Just got my coffee… and I’m hittin’ the road… Today is ME Upper:
A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Thick bar or regular barbell bench press
B. SUPPLEMENTAL LIFT - Perform 2 sets of MAX reps. (Choose a weight
that you can do 15-20 - Rest 3 - 4 minutes in between sets)
Incline dumbbell bench press
C. HORIZONTAL PULLING/REAR DEALT - Perform 4 sets of 8-12 reps. (Super Set)
Seated cable rows (various bars)
45 Degree Rear Delt Flyes
D. TRAPS - Perform 3-4 sets of 8-15 reps
DB Shrugs
E. ELBOW FLEXOR EXERCISE - Perform 3-4 sets of 8-15 reps
Barbell curls
Can’t wait to get at it!!
11/25/08 - Man… I just got $453 of dental work done… Caulisse… Thank GOD for dental coverage… Christ… I chipped a tooth with a tongue ring… (back when I was ‘cool’… like 9 years ago) and it turned into a cavity… then I had another chip from grinding, and some other shit to do… Crazy… I looked like a DINK eating a protein bar, and having drool come down my mouth… which brings me to meal#2
I ALSO have a bowl of Oatmeal to eat (a cup) but am eating my:
instead… I’ll eat the oats after training…
It’s 3:14pm… 46minutes to go… then I’m OFF to the races!
11/25/08 -
A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Thick bar or regular barbell bench press
Set 1 - 95 x 5
Set 2 - 115 x 5
Set 3 - 135 x 5
Set 4 - 155 x 5
Set 5 - 175 x 3
*** This went VERY well… performed everything in form… Quite happy about it… I figure if I keep this weight until I hit 5 on everything… or should I increase? Not sure…
B. SUPPLEMENTAL LIFT - Perform 2 sets of MAX reps. (Choose a weight
that you can do 15-20 - Rest 3 - 4 minutes in between sets)
Incline dumbbell bench press
Set 1 - 40 x 15
Set 2 - 40 x 15
*** Pretty standard shit… 5lbs heavier then last time…
C. HORIZONTAL PULLING/REAR DEALT - Perform 4 sets of 8-12 reps. (Super Set)
Seated cable rows (various bars)
Set 1 - 130 x 12
Set 2 - 130 x 9
Set 3 - 130 x 7
Set 4 - 130 x 7
*** Heavier then last time… but I think I might go back down…
45 Degree Rear Delt Flyes
Set 1 - 12 x 12
Set 2 - 12 x 12
Set 3 - 12 x 9
Set 4 - 12 x 10
*** Good stuff here… I think 12lbs is plenty…
D. TRAPS - Perform 3-4 sets of 8-15 reps
DB Shrugs
Set 1 - 85 x 12
Set 2 - 85 x 12
Set 3 - 85 x 12
Set 4 - 85 x 13
*** These were awesome… Nice and clean…
E. ELBOW FLEXOR EXERCISE - Perform 3-4 sets of 8-15 reps
Barbell curls
Set 1 - 60 x 12
Set 2 - 60 x 10
Set 3 - 60 x 10
Set 4 - None
*** Seems like a good weight for these as well…
Post Workout:
Shake:
Got home… and now I’m gunna have:
LOTS of water… Yum :)Then prolly have before bed:
Use chia seeds instead of flax. Find the 5 lb bag from Amazon.
Great source of Omega3, soluble fiber, tasteless and texture-less when it has been in liquid for about 10 minutes.
11/25/08 - Chia seeds eh? I’ll check it out… thanks…
The tasteless thing would be nice… :S
11/26/08 - Good morning people of T-Nation…
I had some pretty wacky dreams last night, not sure why… I dreamed that I was in prison with all my co-workers… I have no idea why we were there. The prison looked an AWFUL lot like a school that seems to frequent my sleep subconsciousness… anyway… I found this automatic weapon that could burn through anything… it ran off of three cans of beer… VERY strange… It just so happened that if you were caught using it, you would get stopped by the government and would have a life sentence tacked onto any current time you were serving… needless to say I jumped outta bed when my alarm when off… lol
Ok… so I had my morning shake:
1 tbsp Sunflower Seeds
1 tbsp, Flax Seeds
1 tbsp, Udo’s Choice
1 cup, Berries
2 scoop(s), SISU Protien
1 cup, Quaker Oats
1 tsp, Creatine
1 tsp, Glutamine
Had a cup of black coffee as well… and OFF to work…
I’m here now… and have a meeting on the other end of town for the children’s Xmas party this year… I volunteered to be on the committee… Awwww… such a nice Dad I am…
Anyway… today is my rest day… and I’m sore from head to toe… so thank god…
I’m gunna eat when I get there… I didn’t bring anything other then 3 cups of Cottage cheese… but I think I’m gunna leave that here today, and go tits out on a NICE BIG ASS breakfast…
11/26/08 -
Had my breakfast… was err… well actually it turned out to be a BIG ASS all dressed Burger with a poutine… Good stuff… I hasn’t had any ‘junky’ stuff in a while… so I was due…
I also just finished eating:
1 cup of oats with cinnamon
1 cup of 2% CC…
500ml (16oz) of water
I mixed it all up and hammered’r back (well I drank the water… mixed the other stuff…)
I told a dude here I’d go with him to the gym @ 4:00 to show him some stuff… so I might do a light arms/shoulders workout or something… we’ll see…
Yeah…I just don’t get it.
[quote]VibeAlive wrote:
I dreamed that I was in prison with all my co-workers… [/quote]
This is the point where I stopped.
[quote]pushmepullme wrote:
Yeah…I just don’t get it.[/quote]
MMmmm Soooo good… Ask Thibs about it… he’s from Quebec…
It’s like an orgasm in yer mouth…
Wait… what??
Ummmm… so Ya… I showed buddy some things there… losta Bosu squats… one armed hanging shoulder jerk presses etc… REALLY good functional stuff… lol… I kid… I kid…
We did a nice basic full body routine… just to get him back into the game…
I just got in… had:
Yum…
The prison thing was funny… lol
[quote]VibeAlive wrote:
It’s like an orgasm in yer mouth…
Wait… what??
[/quote]
The correct joke is, “It’s like an orgasm in my mouth…but it tastes better!”
I would plead the 5th… but I’m in Canada… so I’m already covered under Section 11 of the Charter of Rights and Freedoms act…
so I just ate:
Didn’t get all my meals in today… kinda pissy about that… BUT… tomorrows another day… and I can’t wait to get at it…
11/27/08 -
Good morning Crazies… Ok… so I got up this morning… felt cold… must be the new hair cut…
Had my shake:
1 Tbsp Flax
1 Tbsp Flax seeds
1 Tbsp Sunflower seeds
45g Protein
4 egg whites
1 cup of oats
1 cup of OJ (Ran outta berries… gotta get some tonight)
5g Glutamine
Down the mutha fuckin’ hatch!
Ok… so got to work… BUSY… haven’t stopped 'til now… I had my shake @ 8:00… it’s now noon… ahhh well… better late then never… Currently eating:
1 Cup Oats with Cinnamon
1 Cup of 2%CC
Mix it up… Yummm…
Today is DE Lower:
A. Vertical Jump training - 8 sets of 3 jumps
B. BB Step ups on a Box - 3 sets of 8 - 10
C. Reverse Hypers - 3 sets of 8- 12
D. Hanging Leg Raises - 4 sets of 10 - 15 (or as many as I can crank out…)
Can’t wait… I’m feelin’ nice and full… this extra food is started to kick in… everything around my legs/arms feel full and tight… waist is the same though… good times…
Ugh… I ate 8oz of beef, with 2 cups of rice, and some veg… but MAN… I felt like ASS tonight @ the gym… Ugh… I felt like I was gunna barf, and I was all dizzy… sucked…
Ahhh well…
Tonight I did standard GPP stuff with some ab work… then had my post workout shake:
40g Protien
50g Carbs
Came home… and feel gross… I gotta figure out a way to eat now… I have ZERO appetite… :S
Hmmm… I gotta figure this out…
Ok… I just had a RIDICULOUS sandwich:
Spicy Calabrese, with Lettuce, Tomato, Mayo, and Spiced Havarti…
I also had a plate of chicken tortellini! YUM!
That hit the spot…
I’m gotta SERIOUSLY get a cam to take pics of my food…
[quote]VibeAlive wrote:
Ok… I just had a RIDICULOUS sandwich:
Spicy Calabrese, with Lettuce, Tomato, Mayo, and Spiced Havarti…
I also had a plate of chicken tortellini! YUM!
That hit the spot…
I’m gotta SERIOUSLY get a cam to take pics of my food…
[/quote]
Sure…make me hate you more.