Yooooouuu don’t hate me… 
But MAN that was SUCH an AMAZING sandwich… my metabolism is retarded though… I’m like a wood chipper for food! lol 
Good morning!! 
It’s FRIDAY!!!
Shake:
1 Tbsp flax seeds… (I know… I know… I’m waiting to use these ones up before I by your guys’ SUPER seeds… )
1 Tbsp sunflower seeds
1 Tbsp flax
50g protein
water
a splash of 2% milk
1 cup of oats
(I ran outta berries… so none)
I just had a handful of almonds too…
Today is:
RE Upper Body:
A. Weighted Bar Pushups - 3 sets of MAX reps
B. Lat/Upperback Super Set
- Chins
- Face Pulls
C. Dumbell Shoulder Press
D. Traps/Arms Super Set
- Shrugs
- Barbell Curls
E. Grip Work
- Forearm Group
Can’t wait… 
Holy LUNCH TIME!
The guys here took me out for lunch… I JUST finished:
- 1 Cup of 2% CC
- 1 Cup of Oats
Then went out and had:
- 1 bowl of Chili
- Garlic Bread
- Fries with mayo
I’m a pig… so glutenous… 
11/27/08 -
Got home…
Had some macaroni and Tuna with these homemade backed beans… Yummers…
Just got back from the gym… good times…
A. Weighted Bar Pushups - 3 sets of MAX reps
Set 1 - 25 x 12
Set 2 - 35 x 10
Set 3 - 35 x 8
*** Very interesting… There was no one there to hold a plate on me… and I didn’t have a weighted vest… so I just threw a plate in my backpack and did it up… People kinda looked at me like I was retarded… but it worked out well…
B. Lat/Upperback Super Set
- Chins
Set 1 - 8
Set 2 - 4
Set 3 - 4
Set 4 - 5
*** Pretty weak tonight… I dunno… weird…
- Face Pulls
Set 1 - 80 x 13
Set 2 - 80 x 10
Set 3 - 80 x 10
Set 4 - 80 x 8
*** These were great… I REALLY enjoy this exercise a lot…
C. Dumbell Shoulder Press
Set 1 - 35 x 13
Set 2 - 35 x 12
Set 3 - 35 x 5
Set 4 - 35 x 7
*** These were great… Good pump…
D. Traps/Arms Super Set
- Shrugs
Set 1 - 85 x 10
Set 2 - 85 x 10
Set 3 - 85 x 9
*** Shrugs… Worked out well… lol
- Barbell Curls
Set 1 - 60 x 10
Set 2 - 60 x 10
Set 3 - 60 x 5
*** These were rough… I guess I gassed out there at the end… :S
E. Grip Work
- Forearm Group
Set 1 x 10 x Max Hold
Set 2 x 10 x Max Hold
Set 3 x 10 x Max Hold
These were awesome… but my right Brachioradialis (The muscle near the elbow… looks like a little ball) was REALLY tight, and sore… I had to stretch it out…
Good workout generally speaking…
Done for the week… Tomorrow is a BIG ASS breakfast… then ANOTHER Santa Clause Parade… this time it’s @ 6:00pm… it’s the parade of lights!!
Can’t wait…
I add my weights to myself when doing weighted planks. I lay on my stomach with the plates next to me, reach behind and pull one up, then pull the other on top of the first one. I wiggle around as necessary to balance them, and then do my planks.
Ya… it’s not too too bad for static stuff… but when I am doing pushups up and down… it sucks… cuz then tend to slide and stuff… but ya… weighted planks… I never even thought about adding weight to those… that’s a GREAT idea…
So what’s the deal with ‘level’s’ here?? Level 1 2 3 etc… is that how much $$$ you spend on supplements or?? Man… I would LOVE to buy some of the stuff here… but shipping to Canada is crazy! :S
[quote]VibeAlive wrote:
So what’s the deal with ‘level’s’ here?? Level 1 2 3 etc… is that how much $$$ you spend on supplements or?? Man… I would LOVE to buy some of the stuff here… but shipping to Canada is crazy! :S
[/quote]
Level 1 means you’ve bought “something.” Level 5 (like AngryVader) means you’ve bought everything, for several years - you’re one of the top purchasers. I’ve bought more than shows when I check my purchases, but I think it takes them a while to update everything.
Ahhhh I C… how much was/is shipping for you?? Is it really THAT much more then to Canuck land??
[quote]VibeAlive wrote:
Ahhhh I C… how much was/is shipping for you?? Is it really THAT much more then to Canuck land??[/quote]
I’m in the US, 70 miles from their facilities…it is free!
You could probably bribe me to bring some HOT-ROX to Ogdensburg next May.
Hehehehehe… Are you going up? I’d TOTALLY LOVE to make a little trip down… I might even have some vacation time saved up… AND I LOVE to fish…
[quote]VibeAlive wrote:
Hehehehehe… Are you going up? I’d TOTALLY LOVE to make a little trip down… I might even have some vacation time saved up… AND I LOVE to fish… :D[/quote]
I’ll actually probably be in upstate NY (Binghamton & Syracuse) in April, but won’t make it to Ogdensburg/Edwardsville until later in the summer, if at all next year.
We might try ice fishing up there next winter, but something tells me I would get very cranky in the cold. The well at the cottage doesn’t work in the winter…and outhouses suck.
great improvements man. keep it up
[quote]pushmepullme wrote:
VibeAlive wrote:
Hehehehehe… Are you going up? I’d TOTALLY LOVE to make a little trip down… I might even have some vacation time saved up… AND I LOVE to fish…
I’ll actually probably be in upstate NY (Binghamton & Syracuse) in April, but won’t make it to Ogdensburg/Edwardsville until later in the summer, if at all next year.
We might try ice fishing up there next winter, but something tells me I would get very cranky in the cold. The well at the cottage doesn’t work in the winter…and outhouses suck.[/quote]
You big bebe lala lol… I live in CANADA! THAT is COLD!
Ottawa… the coldest capital in the world!!
[quote]Pluto wrote:
great improvements man. keep it up[/quote]
Thanks bro… yer Avatar pic is HILARIOUS! lol
I gotta get some new pics goin’ there soon…
11/29/08 -
YAY the weekends here!! Ummm day off today… I am making eggs benny with my daughter… she’s 6… Here’s a pic of her on Halloween…
She’s bored now though… so she’ll likely just wind up playing barbies… I LOVE this stuff…
Which brings me to my meal… (I woke up late)
- Eggs Benedict (With homemade Hollandaise sauce… and 3 eggs)
- bacon… LOTS of it
- Oatmeal
- Toast
Weekend feedings are great…
I’m supposed to hit up that parade tonight… but Lilli’s cold is pretty bad… so we might stay in and watch movies…
Stay tuned… lol
11/29/08 -
No parade… Lilli was too sick…
I kinda junked out there… had:
2 slices of Pepperoni Pizza
1 handful of sun chips
1 bowl of chocolate ice cream
MAN that was good stuff…
Now I’m enjoying some beef Jerky…
But I must say… I’m pretty tired from not eating the way I normally do…
Ahhh well… tomorrows another day… lol
I really do hate your diet.
I know when I eat crap, I tend to be much more moody (if that’s possible!) and have all sorts of “other” issues.
On the up side, Oklahoma won tonight…so if you have a vote in the BCS, pick us over texas!!!
Heheehhhehehehe… ya… I hate it too… I feel like complete ASS today… lol Ahhhh well…
I woke up and had:
Shake:
1 cup of oats
1/4 cup of Activia
2 scoops of protein
1 cup of mixed berries
1 Tbsp Flax
1 Tbsp Flax seeds
1 Tbsp Sunflower seeds
1 Tsp Glutamine
Yum…
Then I just built a fort with my daughter… and we had:
1 Banana
handful of almonds
lol… I gotta get a good meal started soon… weekends are great… I’m gunna have:
5 strips of bacon
6 egg whites (with the left over hollandaise sauce)
2 slices of whole wheat toast
250ml (1 cup/8oz) of 2% moo
Lotsa water…
Then crackdown time tomorrow…
12/01/08 -
Morning!
Ok… so today I woke up and had me shake:
- 0.5 oz, Sunflower Seeds
- 1 tbsp, Flax Seeds
- 0.25 cup, Danone Activa (Vanilla)
- 4 Large Egg White(s)
- 1 cup, Berries
- 2 scoop(s), SISU Protien
- 1.25 cup, Quaker Oats
Good stuff… down the hatch…
I THEN got STUCK on a damn call fixing something DUMB… and had to wait to have my snack… which was:
- 6oz Lean ground beef
- 1 cup of chicken Tortallini
- water
Gotta eat again soon enough… will have:
- 2 Cups of Quacker Oats (with Cinnamon)
- 1 Cup of 2% CC
- MORE water
Tonight I start a new training cycle… for ME upper:
A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Barbell floor 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)
Chinups
C. HORIZONTAL PULLING/REAR DEALT - Perform 4 sets of 8-12 reps. (Super Set)
Barbell rows
Scare Crows
D. TRAPS - Perform 3-4 sets of 8-15 reps
BB Shrugs
E. ELBOW FLEXOR EXERCISE - Perform 3-4 sets of 8-15 reps
Hammer Curls