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DJBrujah
03-20-09, 3:48 pm
Ok, so, lets get one thing straight right off the bat. I'm a rookie. I'm one of these guys that are wet behind the ears, just getting started, and I'm likely to do things most people around here would scoff at. I am weak. I am fat. I am disgusted with myself, but I am working my ass off to change that. Today I am 5'11" and somewhere in the neighborhood of 225 lbs at about 30% bodyfat, but 2 months ago I was 5'11", 250, 38% bodyfat. Just so you know...I may not be much right now, but we all start somewhere, right? I've already made vast improvements to my physique, but I'm not done, and I'm not sure that I ever will be. This is my journey through hellfire and brimstone to go from a fat and out of shape 27 year old into a toned and muscular 28 year old.

Right around the time that the Superbowl was on TV this year, myself and my wife had gotten the opportunity to get discounted passes the the Southern Illinois University in Carbondale (SIUC) Student Recreation Center (Rec Center). She had just gotten a job at SIUC so we were all about it. I had quit smoking cigarettes in December, and was looking forward to doing some cardio to get myself into better shape.

Being the internet junkie that I am, I quickly found BB.com, and used that site to set my goals and such. Also, after a month of nothing but straight cardio, I used them to find a routine of weight lifting that I thought I could become easily accustomed to as a rookie. I decided on a full body workout with dumbbells by a guy named Hugo Rivera, 3 times a week, with abs and cardio on alternating days. So my routine looks like this most of the time:

Monday: Dumbbell lifts and 30 minutes of cardio
Tuesday: Abs and 45 minutes of cardio
Wednesday: Dumbbell lifts and 30 minutes of cardio
Thursday: Off Day
Friday: Dumbbell lifts and 30 minutes of cardio
Saturday: Abs and 45 minutes of cardio
Sunday: Off Day

I looked at BB.com's stacks and ordered some supplements from them. I won't name the names of most of the products that I ordered, but lets just say I got a fat burner, a blended (Casein, Egg and Whey) protein powder, some Chromium Picolinate, an EFA product and last but definitely not least Animal Pak. I used this stack with fairly decent results, but once some of my products started running out, I looked for better ways to replace them, and time and time again I found myself looking at Universal Products. So...here is my current stack.

A Fat Burner (still haven't run out, hopefully won't need this product anymore when I run out)
Chromium Picolinate
Animal Pak
Animal Omega
Animal Nitro
100% Whey Protein (vanilla and chocolate flavors)
100% Casein Protein (chocolate)

I have a pretty steady diet, but I can't force myself to eat the same thing every meal, every day, so I vary it up. Sometimes I have beef for dinner, sometimes I have chicken, sometimes I have pork. It's almost always baked, and if it isn't baked, it's pan seared with no oil (I'M TRYING SO HARD TO LOSE BODY FAT!). But my typical supplement and diet looks like this.

Wake up for work at 5:30 a.m.:
2 scoops of 100% Whey in 8 oz. of fat free skim milk
Fat Burner
Chromium Picolinate
Animal Pak

1st break at work 9 a.m.:
A Garden Salad with fat free Italian Dressing (all veggies with no meat or cheese) OR a 100 calorie pack of Cheez-It's
Animal Omega

Lunch at work 11:40 a.m.:
A sandwich made with 2 slices of white bread, 2 servings of heart smart lunch meat (1/2 and 1/2 chicken and ham) and one slice of prepackaged American cheese OR leftovers from dinner the night before (generall a much smaller serving than the actual dinner)

4:45 p.m. (Pre-Workout)
8 oz of 100% Grape Juice
Animal Nitro

6:45 p.m. (Post Workout)
1 Serving of 100% Whey Protein
8 oz of fat free skim milk

8:00 - 9:00 p.m. (Dinner)
6-8 oz of baked chicken or pork OR 6-8 oz of pan seared beef steak (fat trimmed)
1 cup of canned vegetable (corn/green beans/black eyed peas)
1.5-2 servings of a starch (Rice side, Pasta side or Bread side)

10:30 - 11:00 p.m. (Bedtime)
1 Serving of 100% Casein in 12 oz of fat free skim milk (if needed to get my protein level for the day to 1 gram per pound of bodyweight)

When I look at some other diets on here, I feel like I'm not eating enough...but I remind myself that I am not trying to pack on tons of muscle right now. I am trying to lose tons of bodyfat, and in order to lose tons of bodyfat I need to be at a caloric deficiency. I try to put myself as close to 2000 calories in a day as I can. Sometimes I go a little over, somtimes I go a little under...sometimes I even hit the nail right on the head. According to BB.com's BMR calculator I should be burning somewhere in betweeen 3200 and 3700 calories in a day. So I'm definitely at a deficiency, but it's working....and with the lifting of weights I'm even putting on muscle.

I will keep this thread updated as close to daily as I can with my diet and workout for the day. Any feedback is appreciated, but once you see how little I'm actually lifting, if you're just coming by to call me weak or something, I'd appreciate you not do that...lol. I already know.

DJBrujah
03-20-09, 3:59 pm
4:45 p.m. (Pre-Workout)
8 oz of 100% Grape Juice
Animal Nitro


Forgot to put my second dose of fat burner in there. So keep in mind when looking at the diet/supplementation list that I also take a fat burner at 4:45 p.m. Pre-Workout.

DJBrujah
03-20-09, 9:34 pm
Lifting Stats for today:

Pushups:
2 sets of 10

Two Arm Dumbbell Rows:
65 lbs x 15 reps
65 lbs x 12 reps

Flat Dumbbell Bench Press:
80 lbs x 15 reps
80 lbs x 12 reps

One Arm Row:
47.5 lbs x 15 reps
47.5 lbs x 12 reps

Shoulder Overhead Press:
60 lbs x 12 reps
60 lbs x 6 reps (failure)

Bent Over Laterals:
20 lbs x 10 reps
20 lbs x 10 reps

Dumbbell Curls:
55 lbs x 10 reps
55 lbs x 8 reps (failure)

Overhead Triceps Extensions:
47.5 lbs x 10 reps
45 lbs x 8 reps

Dumbbell Squats:
90 lbs x 15 reps
90 lbs x 10 reps

Dumbbell Stiff Legged Deadlifts:
90 lbs x 12 reps
90 lbs x 10 reps

Dumbbell Lunges:
40 lbs x 12 reps
40 lbs x 12 reps

Cardio:
SciFit Pro2 Bike: 30 minutes at Hill Profile setting (intervals); 9.3 miles and 387 calories burned

Today's Diet:

Woke up at 9:30 a.m. (Took a vacation day from work):
2 servings of 100% Whey Protein
8 oz of non fat skim milk
Fat Burner
Chromium Picolinate
Animal Pak

Morning Snack (11 a.m.):
1 serving of tortilla chip scoops
3 servings of medium salsa
Animal Omega

Lunch (2 p.m.):
2 slices of white bread
2 servings of sliced chicken breast (about 4 oz)
1 slice American cheese
1 tbsp of mustard

Pre-Workout (6:45 p.m.)(Running behind today, had errands to run):
8 oz of grape juice
Fat Burner
Animal Nitro

Post Workout (8 p.m.):
1 serving of 100% Whey Protein
8 oz of non fat skim milk

Dinner (Around 9 p.m.)(On my way to get it):
Subway 6" double meat club on white bread with veggies, American cheese and mustard

This puts me at about 1650 calories with 160 grams of protein for the day. I will probably drink a Casein shake before bed in 12 oz of skim milk to make up for being under 2000.

Overall I think today was a good workout day. I hit a few bests as far as weight goes, and I feel like I'm really making progress. My biggest problem (and probably just about the only reason that I was fat before) was that I used to drink nearly 1000 calories a day in soda. Now I'm drinking about a gallon of water a day and only zero calorie soda or some juice when I need something else. I feel beat up, but I know that means good things. I'm looking forward to busting out my abs routine tomorrow.

em2_walsh
03-20-09, 11:56 pm
Great job bro, you've come a long way already, keep up the work and don't get discouraged no matter what. Make sure to kill that cardio and hit the weights hard.

I wish you the best of luck on your journey and I hope that you achieve your goal.

DJBrujah
03-21-09, 10:46 am
Thanks for the motivation bro!

xMindgamex
03-21-09, 10:52 am
ill subb in for this. I would love to see, help and motivate you threw this!

DJBrujah
03-21-09, 12:25 pm
Great to have you aboard! I could use all the help I can get.

xMindgamex
03-21-09, 12:33 pm
also congrats on quiting smoking. I quit but i deal with it like everyday since i have peeps that i know who smoke all the time! its hard thing to do.

DJBrujah
03-21-09, 12:41 pm
Thanks! That was definitely the biggest motivator for me as far as getting into the gym for some cardio. I had done some cardio when I was in the Navy, but it was always tough for me as a smoker. I couldn't really breathe well while doing it, so it made me not want to do it. This time around as a non-smoker (even if it has only been a few months), it's much easier to breathe throughout a cardio session, so I actually stick with it and find it enjoyable under most circumstances. Good on you for quitting as well. It's tough, but stick with it because the difference is mind blowing.

DJBrujah
03-21-09, 8:16 pm
Today was my abs day as you might have guessed by the title, the routine went like this:

Abs Day and Cardio (Workout 5:15 p.m. - 6:45 p.m.):

Bicycle Crunches/Oblique Crunches:

Set 1: 30 reps
Set 2: 20 reps
Set 3: 20 reps

Crunches:

Set 1: 60 reps
Set 2: 40 reps
Set 3: 25 reps

Bent Legged Hip Raises:

Set 1: 35
Set 2: 25
Set 3: 20

Hanging Knee Raises:

Set 1: 15
Set 2: 10
Set 3: 10

Cardio:

SciFit Pro2 Bike: 45 minutes, Hill Profiles setting (intervals), Level 9, 14.8 miles, 633 calories burned

Wow, that was a hell of an ab workout! I usually only do Crunches and Hip Raises, but I decided to add in a few sets of Bicycle Crunches and Hanging Knee Raises today, and I'm glad that I did. Here's what my diet is going to look like for the day.

Today's Diet:

Woke up (9 a.m.):

2 scoops of Whey Protein powder
8 oz of skim milk
Chromium Picolinate
Fat Burner
Animal Pak

Morning Snack (10:30 a.m.):

Cheez-It 100 calorie pack
2 baby dill pickles
Animal Omega

Lunch (1 p.m.):

2 slices of white bread
2 servings of sliced ham (about 4 oz)
1 slice of American cheese
1 tbsp of mustard

Pre-Workout (4:45 p.m.):

8 oz of grape juice
Fat Burner
Animal Nitro

Post Workout (6:45 p.m.):

1 scoop of Whey Protein powder
8 oz of skim milk

Dinner (Around 8 or 8:30 p.m.):

8 oz of Peppercorn and Garlic Pork Tenderloin (baked)
1.5 servings of black beans and rice
1 cup of canned corn

That puts me at about 1900 calories for the day and 185 grams of protein. I may have a casein shake before bed, I may not. Either way I should be safe. I feel like I worked myself hard today, but it needed to be done. I haven't pushed myself that hard during cardio in a while, but I feel great now because of it. I know my abs are gonna hurt like hell tomorrow, but I look forward to it knowing that it means I'm doing my job as an Animal. Another day down, a lifetime to go!

xMindgamex
03-21-09, 11:25 pm
wow..thats one hell of an abs workout bro...killer. I can barely do any sets with mine bkuz next thing you know they cramp up. enjoy your rest bro!

DJBrujah
03-22-09, 2:18 pm
wow..thats one hell of an abs workout bro...killer. I can barely do any sets with mine bkuz next thing you know they cramp up. enjoy your rest bro!

My abs are killing today, definitely very sore, but I feel pretty good about it. Abdominal cramps hurt like hell, I know all about that. I find that if I drink more water I always have less cramps.

I am enjoying my off day, about to watch the race. Go #48! I'll post my diet for the day later.

xMindgamex
03-22-09, 8:13 pm
enjoy the race. I been watching the college games all day at work.

DJBrujah
03-22-09, 8:33 pm
Today's Diet

Woke up (10:30 a.m., must have needed the sleep):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate
Fat Burner
Animal Pak

Morning Snack (12:00 p.m.):

1 serving of tortilla chip scoops
2 servings of medium salsa
Animal Omega

Lunch (2:00 p.m.):

3 oz of baked pork tenderloin
1/2 a serving of black beans and rice

Afternoon Stuff (6:00 p.m.):

8 oz of grape juice
Animal Nitro
Fat Burner

Before Dinner Snack (7:00 pm.):

8 oz of skim milk
1 scoop of Whey protein powder

Dinner (Sometime around 8:00 p.m.):

7 oz of baked chicken
2 tbsp of barbeque sauce
1 cup of green beans
2 servings of mashed potatoes

This brings me up to about 1800 calories and 180 grams of protein for the day. I should be ok without a casein shake for the day, but I might take one anyway if I'm feeling hungry around bedtime. Pretty good off day, Jimmie Johnson finished 3rd in the race...not the win that I was hoping for, but a good finish. I am all sorts of sore today from yesterdays workout, but I'm sure that I'll be good to go by workout time tomorrow. Can't wait to get back to lifting then.

Firedrake
03-22-09, 10:20 pm
DJ, it sounds like you have a good start -- now for the motivation -- just keep going!

I'm twice your age, and had to have major back surgery at the end of July '07. I weighed 303 lbs., and was diagnosed as diabetic. I was in a panic! It was a year before the doctor would let me go back to the gym. By late July of last year, I'd lost a -few- pounds, down to 279. My bodyfat was 34%

I got busy.

By October, I'd hit 266, and my blood sugar was down to normal. My bodyfat was 29%, measured by hydrostratic weigh-in.

By late December, I was 247. My BF was 24%

As of Friday, I was 227.5, my BF was 20%, my waist has come down from 46" when I left the hospital, to 44" last July, to 39". I'll have a fasting blood sugar on the first to see where I am, but the glucometer showed it a little low the other day. (79) My blood pressure has come down to a resting 105/69, with a resting pulse of 58. I've gone from not being able to last more than 10 minutes on the treadmill to a regular hour in the morning and an hour on the bike at night!

It -can- be done! I'm twice your age, and I'm STILL doing it! This is the most supportive and friendly group I've found on the web -- and I looked around! Look at other Journeys -- learn from anyone and everyone here, and give your support to -them-, too -- that's what we're here for -- support, motivation, and sharing joys and trials! We get through them all together.

YOU can do it, too! I'm subbed in and along for the ride!

DJBrujah
03-22-09, 11:35 pm
DJ, it sounds like you have a good start -- now for the motivation -- just keep going!

I'm twice your age, and had to have major back surgery at the end of July '07. I weighed 303 lbs., and was diagnosed as diabetic. I was in a panic! It was a year before the doctor would let me go back to the gym. By late July of last year, I'd lost a -few- pounds, down to 279. My bodyfat was 34%

I got busy.

By October, I'd hit 266, and my blood sugar was down to normal. My bodyfat was 29%, measured by hydrostratic weigh-in.

By late December, I was 247. My BF was 24%

As of Friday, I was 227.5, my BF was 20%, my waist has come down from 46" when I left the hospital, to 44" last July, to 39". I'll have a fasting blood sugar on the first to see where I am, but the glucometer showed it a little low the other day. (79) My blood pressure has come down to a resting 105/69, with a resting pulse of 58. I've gone from not being able to last more than 10 minutes on the treadmill to a regular hour in the morning and an hour on the bike at night!

It -can- be done! I'm twice your age, and I'm STILL doing it! This is the most supportive and friendly group I've found on the web -- and I looked around! Look at other Journeys -- learn from anyone and everyone here, and give your support to -them-, too -- that's what we're here for -- support, motivation, and sharing joys and trials! We get through them all together.

YOU can do it, too! I'm subbed in and along for the ride!

Glad to have you aboard! You have a very inspiring and impressive story! You keep it up too man! I was just telling my wife today that 39-40 inches is my goal for my waist. I'm at about 46 inches right now, so it's going to be a lot of work yet, but I know I can get there.

I haven't heard anything but positive things about my logs so far, and with the results that I'm getting I have to think I'm doing things close to correctly. That's what keeps me motivated more than anything. Feeling like I am accomplishing something inside the gym, every single time I go. If I'm not soaked in sweat by the time I walk out, I haven't done my job. My wife keeps telling me that I look skinny, that's pretty motivating too.

Anyway, thanks for subbing in and sharing your story. You've really helped to motivate me even more, and I'm REALLY looking forward to hitting the gym tomorrow now!

DJBrujah
03-23-09, 8:16 pm
I told you all that I was super motivated! I went in there with a goal in mind; for every four lifts I did, I wanted personal bests in three of them. No more fooling around, I'm only as weak as I allow myself to be. So with that in mind, here is my workout for the day.

Dumbbells and Cardio:

Pushups:

2 sets of 10 reps

Two Arm Dumbbell Rows (Personal Best):

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 12 reps

Flat Dumbbell Bench Press:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 10 reps

One Arm Row (Personal Best):

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 12 reps

Shoulder Overhead Dumbbell Press (Personal Best):

Set 1: 60 lbs x 13 reps
Set 2: 50 lbs x 10 reps

Bent Over Laterals:

Set 1: 20 lbs x 10 reps
Set 2: 20 lbs x 10 reps

Dumbbell Curls (Personal Best):

Set 1: 60 lbs x 10 reps
Set 2: 50 lbs x 10 reps

Overhead Triceps Extensions (Personal Best):

Set 1: 47.5 lbs x 12 reps
Set 2: 47.5 lbs x 8 reps

Dumbbell Squats (FIRST EVER TRIPLE DIGIT LIFT!)(Personal Best):

Set 1: 100 lbs x 12 reps
Set 2: 100 lbs x 10 reps

Dumbbell Stiff-Legged Deadlifts (Personal Best):

Set 1: 100 lbs x 10 reps
Set 2: 100 lbs x 10 reps

Dumbbell Lunges (Personal Best):

Set 1: 50 lbs x 10 reps
Set 2: 50 lbs x 10 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), 10.0 miles!, 446 calories burned!

As you can see, not only did I accomplish my goal, I also hit my first ever 100 lbs lift, followed immediately by my second ever 100 lbs lift. On top of this, I went 10 miles in thirty minutes on the bike, against resistance, meaning that I kept it at an average of 20 mph, burning almost 450 calories in the process! I feel like I am on top of the world! I feel like an Animal! I feel...beat the hell up! My abs are still sore from Saturdays "Best Abs Day Ever!" and now I went and outdid myself again. I can only imagine how much pain I will be feeling tomorrow, but I can't wait for it. I will post my diet shortly, when I'm more sure of what's for dinner.

DJBrujah
03-23-09, 10:10 pm
Woke Up For Work (5:30 a.m.):

2 scoops of Whey Protein powder
8 oz of skim milk
Fat Burner
Chromium Picolinate
Animal Pak

First Break at Work (9:00 a.m.):

Cheez-It 100 Calorie Pack
Animal Omega

Lunch (11:40 a.m.):

2 slices of white bread
1 serving of sliced chicken (2 oz)
1 serving of sliced ham (2 oz)
1 slice of American cheese
1 tbsp of mustard

Pre-Workout (4:45 p.m.):

8 oz of grape juice
Animal Nitro
Fat Burner

Post-Workout (6:30 p.m.):

1 scoop of Whey Protein powder
8 oz of skim milk

Dinner (8:30 p.m.):

10 oz of baked chicken
3/4 cup of canned green beans and potatoes
1/4 cup of canned black eyed peas
1 serving of cheddar goldfish crackers (need some carbs)

Ok, so after dinner, I am at about 1900 calories for the day and 210 grams of protein. Just about perfect. I don't think I'll be having a casein shake tonight. Combined with my outstanding workout today, I feel like I accomplished my goals for the day.

xMindgamex
03-23-09, 11:48 pm
damn bro you hitting PRs like nothing. Keep it up man.

Firedrake
03-24-09, 1:37 am
Whoo HOOO! -- Da man pushes through the PRs!

Keep on climbin'! This is the sort of shit we live for -- new highs every time. Hell, I get worried if I don't have at least one new PR each workout. (Yeah, I know it's unreasonable, but I've been called that before!)

Learn to make the soreness your friend -- laugh with it, know that it represents growth and work accomplished!

DJBrujah
03-24-09, 4:15 pm
Learn to make the soreness your friend -- laugh with it, know that it represents growth and work accomplished!

Thanks for the words of encouragement guys! I am surprised to find that I am not quite as sore today as I expected to be considering all the PR's I hit yesterday. Don't get me wrong, there's definitely some soreness there, but not as much as I was expecting (or maybe I'm just getting used to it). The second day is usually worse than the day immediately following a workout for me, so who knows, maybe I'll feel like hell tomorrow. I'm taking my new abs workout back to the gym today, and I'm going to try to push out another PR or two, I'll post the results and my diet later.

DJBrujah
03-24-09, 8:41 pm
Abs Day!

Bicycle Crunches/Oblique Crunches (PR):

Set 1: 40 reps
Set 2: 30 reps
Set 3: 22 reps

Crunches:

Set 1: 60 reps
Set 2: 40 reps
Set 3: 25 reps

Bent-Legged Hip Raises (PR):

Set 1: 35 reps
Set 2: 30 reps
Set 3: 25 reps

Hanging Knee Raises:

Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 13.6 miles, 723 calories burned!

Hell yeah! Another great workout, I got two PRs, which is quickly becoming my favorite thing to do. I wanted a PR in the Hanging Knee Raises as well, but my shoulders just weren't having it. Holding up my bodyweight is too much a task for them after yesterdays workout. I feel confident that on Saturday I'll be ready to get a PR in them though, as a matter of fact, that's going to be my goal. I want 45 reps on Hanging Knee Raises on Saturday.

Today's Diet:

Woke Up For Work (5:30 a.m.):

2 scoops of Whey Protein powder
8 oz of skim milk
Fat Burner
Chromium Picolinate
Animal Pak

First Break at Work (9:00 a.m.):

Cheez-It 100 Calorie Pack
Animal Omega

Lunch (11:40 a.m.):

2 slices of white bread
1 serving of sliced chicken (2 oz)
1 serving of sliced ham (2 oz)
1 slice of American cheese
1 tbsp of mustard

Pre-Workout (4:30 p.m.):

8 oz of grape juice
Animal Nitro
Fat Burner

Post-Workout (6:30 p.m.):

1 scoop of Whey Protein powder
8 oz of skim milk

Dinner (Around 8:30 p.m.):

2 Hamburger Buns
2 servings Super Lean Ground Beef (8 oz)(93/7)(plus we drained the hell out of it after browning)
2 servings Manwich Bold Sloppy Joe sauce
1.5 servings of broccoli in low fat cheese sauce

This is going to put me at about 1925 calories and 180 grams of protein. I am proud of the ab workout and the cardio, and the diet wasn't horrible either. Sloppy Joe's probably weren't the heathiest choice, but statistically speaking it's no worse than spaghetti with meat sauce. It fell into my macros perfectly so I'm not going to sweat it. Looking forward to getting back to the weights tomorrow. I'm going to give it my all.

Firedrake
03-25-09, 1:05 am
Giving it all is all you CAN do -- each time you enter the gym. If you know you've given it your all, then you can be happy with your efforts.

DJBrujah
03-25-09, 6:33 pm
Well, my wife had a doctors appointment today, so I didn't have to wait for her to get home from work to go to the gym. As a result, I am done early. I am quite happy with my workout today.

Today's Workout:

Pushups:

2 Sets of 10 reps


Two Arm Dumbbell Rows (PR):

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Flat Dumbbell Bench Press (PR):

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 12 reps

One Arm Row (PR):

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 15 reps

Shoulder Overhead Dumbbell Press (PR):

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 8 reps (failure)

Bent Over Laterals:

Set 1: 20 lbs x 10 reps
Set 2: 20 lbs x 10 reps

Dumbbell Curls (PR):

Set 1: 60 lbs x 10 reps
Set 2: 55 lbs x 10 reps

Overhead Triceps Extensions (PR):

Set 1: 47.5 lbs x 14 reps
Set 2: 47.5 lbs x 8 reps

Dumbbell Squats (PR):

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Dumbbell Stiff-Legged Deadlifts (PR):

Set 1: 100 lbs x 12 reps
Set 2: 100 lbs x 12 reps

Dumbbell Lunges:

Set 1: 50 lbs x 10 reps
Set 2: 50 lbs x 10 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 9.6 miles, 414 calories burned!

I got a little winded during the cardio and as a result didn't get to the 10 miles that I wanted to, but I was still soaked at the end of the session. I hit PRs in almost everything again during my lifting session! I was really struggling to get those extra reps up, but I pushed them out with everything I had. I am sure that once I get past the rookie stage of my lifting experience and get to where I'm doing these lifts in the exact proper form every single rep that it will be much harder to push out the PRs the way that I am right now, but I really do feel stronger every time I am in the gym. I will post my diet later, the wife hasn't made it home from the doctor yet so I don't want to jump the gun on guessing what we're having for dinner.

DJBrujah
03-25-09, 11:00 pm
Today's Diet:

Woke up (5:30 a.m.):

2 scoops of Whey Protein
8 oz of skim milk
Chromium Picolinate
Fat Burner
Animal Pak

First Break (9:00 a.m.):

Cheez-It 100 Calorie Pack
Animal Omega

Lunch (11:40 a.m.)

1 Hamburger Bun
4 oz Super Lean Ground Beef (same as last night 93/7)
1 serving of sloppy joe sauce

Pre-Workout (3:00 p.m.):

8 oz of grape juice
Animal Nitro
Fat Burner

Post-Workout (4:45 p.m.):

1 scoop of Whey Protein powder
8 oz of skim milk

Snack (7:00 p.m.):

Jello Pudding Pop

Dinner (10:00 p.m.):

7 oz of pan seared beef steak (no oil or butter used)
2 servings of mashed potatoes
1 cup of canned green beans

Even after the Pre-Dinner snack, I find myself at about 1975 calories and 188 grams of protein for the day. My wife went to a friends house to watch American Idol, so dinner is going to be late tonight, thus why I needed a snack. Luckily enough my wife keeps lots of low calorie snack stuff around for just such an occasion. Tomorrow is payday, which means fresh produce, which means some salad to take to work instead of the calorie packs. I can't wait, I get way fuller for less calories on a good garden salad. I also intend to take advantage of BB.com's sale on Animal Pump and I want some EAA Stack as well...maybe even an Iconic Shirt if I have a few extra bucks...we'll see...

Firedrake
03-25-09, 11:29 pm
I can still manage at least one or two PRs a week, even having hit it hard almost daily since August. The whole point is progress against resistance, and properly planned and pursued, it's eminently possible. You just have to keep pushing!

xMindgamex
03-26-09, 12:27 am
fuk man...PRs like no other....keep it up bro.

DJBrujah
03-26-09, 5:29 pm
fuk man...PRs like no other....keep it up bro.


I can still manage at least one or two PRs a week, even having hit it hard almost daily since August. The whole point is progress against resistance, and properly planned and pursued, it's eminently possible. You just have to keep pushing!

Thanks for the encouragement guys! I am sore as hell today, must have done it right yesterday! Today is my first off day of the week AND payday as I mentioned yesterday. I did some shopping at BB.com, I'll list what I got below:

Buy 2 Get 1 Free: Animal Pump (3 months of Pump for under 70 bucks!)
Juicy Watermelon EAA Stack (260 grams)
An 88 Pak can of Animal Pak (stocking up and hoping that I get the free skull cap!)
Free Sample of Grape Splash Shock Therapy
1 Size Large Animal Iconic T-Shirt (Yellow)

I am probably still a little bit too big for a large t-shirt to fit me the way I would like it to, and I did that on purpose. I could have just ordered an XL, but fuck that! I want to earn the right to wear that Animal shirt proudly! I think that will be very motivational for me, because the shirt looks awesome and I want to rep it proudly, but I won't wear it if it's skin tight...so...if I want to rep Animal then I have to train like an Animal!

As for the Animal Pump...I'm not intending to start on it anytime all that soon, because I'm not in a bulk right now, and my current stack seems to work just fine for my current goals, but soon enough I WILL be bulking, and I WILL want a creatine product like Pump, might as well get it while it's cheap!

I will post my diet in a while.

DJBrujah
03-26-09, 10:08 pm
Today's Diet:

Woke Up (5:30 a.m.):

2 scoops of Whey Protein powder
8 oz of skim milk
Chromium Picolinate
Fat Burner
Animal Pak

First Break (9:00 a.m.):

Cheez-It's 100 Calorie Pack
Animal Omega

Lunch (11:40 a.m.):

2 slices of white bread
1 serving of sliced chicken
1 serving of sliced smoked turkey
1 slice of American cheese
1 tbsp of mustard

After Work (4:30 p.m.):

8 oz of grape juice
Animal Nitro

Dinner (9:00 p.m.):

5 oz baked pork chop
1.5 servings of mac and cheese
1 cup of corn

Before Bed (11:00 p.m.)

14 oz of skim milk
1 scoop of Casein Protein powder

That puts me at about 2100 calories for the day with 185 grams of protein. A little over what I was shooting for, but I need the casein shake as my protein is low today from not having a PWO shake (there was no WO...lol). Like I said before, I should be burning 3200 calories a day at minimum, so I'm not all that worried about 100 extra today. I'm excited about my order and looking forward to hitting the gym tomorrow. Can I bust out more PRs? We'll see!

xMindgamex
03-27-09, 3:01 pm
I love animal pump..im been on it and my leg pumps are insane with it.

DJBrujah
03-27-09, 9:01 pm
Ok, so I went in there wanting to hit it pretty hard today. Yesterday was my off day, and I was ready for some lifts. The results are below:

Dumbbells and Cardio:

Pushups:

Two sets of 10 reps

Two Arm Dumbbell Rows (PR):

Set 1: 65 lbs x 15 reps (realized right after the set that it was lower weight than I wanted)
Set 2: 80 lbs x 15 reps
Set 3!: 80 lbs x 12 reps (failure)

Flat Dumbbell Bench Press:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 12 reps

One Arm Row (PR):

Set 1: 52.5 lbs x 15 reps
Set 2: 52.5 lbs x 12 reps

Shoulder Overhead Dumbbell Press:

Set 1: 60 lbs x 12 reps
Set 2: 60 lbs x 8 reps

Bent Over Laterals:

Set 1: 20 lbs x 10 reps
Set 2: 20 lbs x 10 reps

Dumbbell Curls:

Set 1: 55 lbs x 10 reps
Set 2: 55 lbs x 8 reps

Overhead Tricep Extensions:

Set 1: 47.5 lbs x 10 reps
Set 2: 47.5 lbs x 8 reps

Dumbbell Squats:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 12 reps

Dumbbell Stiff-Legged Deadlifts:

Set 1: 100 lbs x 12 reps
Set 2: 100 lbs x 12 reps

Dumbbell Lunges:

Set 1: 50 lbs x 10 reps
Set 2: 50 lbs x 10 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 9.7 miles, 427 calories burned

Well, I'm a little disappointed today to be honest. While I did get a couple of PRs, I lost some ground on a couple lifts, most notably my triceps extensions. Just means I need to work that area harder I suppose and really focus when doing those lifts. Grabbing the wrong weight for my first lift really messed with my head. I got abs tomorrow and then another off day on Sunday, so hopefully when I go in on Monday to lift again, I can go in with a clear mind and push out the reps that I know I can. I'll post my diet in a little bit.

DJBrujah
03-27-09, 9:03 pm
I love animal pump..im been on it and my leg pumps are insane with it.

Sweet! I am really looking forward to getting to the point of bulking so I can worry more about lifting heavier for less reps and using Pump! I've heard great things about the energy that it gives you, mixed with Nitro I imagine the pumps would be crazy!

DJBrujah
03-27-09, 9:08 pm
Almost forgot the best part! I hadn't weighed myself in about 2 weeks, but I decided to step on the scale on the way out of the gym today. Last time I weighed myself, I was at 225 lbs. Today, wearing shoes and a soaked t-shirt, I weigh 220! Getting closer to my goal all the time!

DJBrujah
03-27-09, 10:19 pm
Today's Diet:

Woke Up (5:30 a.m.):

2 scoops of Whey Protein powder
8 oz of skim milk
Chromium Picolinate
Fat Burner
Animal Pak

First Break (9:00 a.m.):

Cheez-It 100 Calorie Pack
Animal Omega

Lunch (11:30 a.m.):

4 oz of baked pork chop
1/4 serving of macaroni and cheese

Pre-Workout (5:00 p.m.):

8 oz of grape juice
Animal Nitro

Post-Workout (7:00 p.m.):

1 scoop of Whey Protein powder
8 oz of skim milk

Dinner (8:30 p.m.):

8 oz of baked chicken breast (boneless, skinless)
1 serving of garlic and olive oil vermicelli
1 cup of corn

According to my calorie counter, that puts me at EXACTLY 2000 calories for the day with 210 grams of protein. Perfect! I am considering changing my Pak intake time to lunch, that way I'm taking it with whole food and it's right before my workout. I've always just taken it when I woke up to get the goodness in my body right away, but I think they would probably digest better with my lunch, and be more effective.

I'm looking forward to abs day tomorrow, and I haven't forgotten about my goal to get 45 reps of Hanging Knee Raises. I'm going to push them out and get the PR that I'm looking for, and then maybe I can feel a little better about the couple of disappointments today. Until then, it's about time for some rest.

DJBrujah
03-28-09, 2:29 pm
Today's Workout:

Bicycle Crunch/Oblique Crunch (PR):

Set 1: 50 reps
Set 2: 30 reps
Set 3: 25 reps

Crunches (PR):

Set 1: 65 reps
Set 2: 45 reps
Set 3: 30 reps

Bent-Legged Hip Raises (PR):

Set 1: 40 reps
Set 2: 35 reps
Set 3: 30 reps

Hanging Knee Lifts (PR!):

Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 14.9 miles, 676 calories burned!

I'm not exactly sure how I went farther, but burned less calories on the bike, but that's exactly what it said I did, so I'll go with it. As for everything else, PRs all around! I achieved my goal of 45 reps of Hanging Knee Lifts, and a PR in everything else as well. That's just the kick in the ass that I needed to get my motivation back up. Gonna be a weird looking diet today as I haven't even had my first whole food meal of the day yet, but I'm just now getting my PWO Nitro, and in 45 minutes I'll take a Post-PWO Whey shake, THEN 45 minutes to an hour later it's lunch time! Regardless, I will post the diet in a while when I'm sure of everything. I think I get to break out the grill for the first time this year tonight to grill up some super lean cheeseburgers. I can't wait!

DJBrujah
03-28-09, 10:36 pm
Today's Diet:

Woke Up (10:30 a.m.):

8 oz of skim milk
2 scoops of Whey Protein powder
Fat Burner
Chromium Picolinate

Post-Workout (1 p.m.):

8 oz of grape juice
Animal Nitro

Post-Post-Workout (1:45 p.m.):

8 oz of skim milk
1 scoop of Whey Protein powder

Lunch (3:45 p.m.):

2 slices of white bread
2 slices of beef bologna
1 slice of American cheese
1 tbsp of mustard
Animal Pak
Animal Omega

Pre-Dinner (7:30 p.m.):

Fat Burner (LAST DOSE)

Dinner (8:30 p.m.):

9 oz of baked chicken breast
1 cup of canned green beans and potatoes

Before Bed (11:30 p.m, I'm guessing):

14 oz of skim milk
1 scoop of Casein protein powder

So, today I woke up late, worked out early, and ate less whole food than usual, but I feel pretty good about it. My calories will be right around 1850 with 220 grams of protein. I could probably even afford some more carbs, but I'm going to stick to this as I went a little over my goal of 2000 once this week, so this will make up for that.

I took my last dose of this off brand fat burner today, and I'm glad to be cycling off of it. I feel like it worked, but I want to know how well it worked, and the best way to find out is to compare results on it to results off of it. I got my order in from BB.com today as well. My Animal shirt isn't that small at all to be honest. It's a tiny bit tight around the gut, but a few more weeks of intense cardio and I bet that will no longer be the case. Like I said, gives me a reason to work harder. I was surprised to have gotten the old label on my EAA Stack, but I suppose the label doesn't matter so much as what's inside to bottle. Oh, and the free gift in my 88 Pak? The 5 in 1 DVD! Now I have all of the Animal workout DVD's on one DVD! Sweetness! I really wanted the skull cap, but this will end up saving me money too. Guess I'll just have to buy the skull cap next time.

xMindgamex
03-29-09, 6:28 pm
damn man your right with the PRs...i also love grilling my own burgers is the shit!

DJBrujah
03-29-09, 8:24 pm
Today's Diet:

Woke Up (8:30 a.m.):

2 Scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Morning Snack (10:15 a.m.):

Chocolate covered pretzels 100 calorie pack
Animal Pak

Lunch (12:00 p.m.):

2 slices of white bread
2 servings of sliced ham (4 oz)
1 slice of American cheese
1 tbsp of mustard
Animal Omega

Afternoon (4:15 p.m.):

EAA Stack
6 oz water

Dinner (6:45 p.m.):

2 Hamburger Buns
2 4 oz super lean grilled hamburgers
2 slices of American cheese
1.5 servings of broccoli in lowfat cheese sauce
1 tbsp ketchup
1 tbsp mustard

Before Bed (11:00 p.m.):

14 oz of skim milk
1 scoop of Casein protein powder

This will bring me up to about 1850 calories for the day with 185 grams of protein. Got to grill out those hamburgers tonight because the rain finally let up. Still a little chilly to be cooking outside really...but still worthwhile and tasty. The lean hamburger didn't stick together quite as well as I was used to, but I was probably cooking with a much more fatty blend.

Tomorrow it's back to lifting, and I'm ready.

xMindgamex
03-29-09, 10:19 pm
dont 4get some people like me put an egg in the meat so it sticks together better.

DJBrujah
03-29-09, 10:33 pm
dont 4get some people like me put an egg in the meat so it sticks together better.

That's a great idea, I've seen people do that for meat loaf and such, don't know why I didn't think about that. I've also seen people add oats to hamburger for meat loaf, I bet that could work for lean hamburgers too...to add in some complex carbs and help it stick together.

xMindgamex
03-30-09, 12:59 am
hey bro...on your animal nitro how is that working? i dont want to buy it because it seems like it goes quick. How is that sup working for you?

DJBrujah
03-30-09, 7:10 pm
hey bro...on your animal nitro how is that working? i dont want to buy it because it seems like it goes quick. How is that sup working for you?

Well, I would say that depends on how you want to use it. If you already use Pump pre-workout you'd just be using it as a PWO, which means one pack a day. You can buy Nitro in either 44 or 30 packs, so it would last you about a month or a month and a half depending on which you buy.

For me? It's hard to tell how much it's working right now. I've only been on it for a little over a week, but the thing to remember is that I'm on a massive cut. I'm at a deficiency of over 1000 calories per day, trying to drop fat. The EAA's in Nitro are meant to help with the recovery process and to help build more muscle. So, with me being at a 1000 calorie per day deficit, one would think I would be losing some muscle mass, but if you ask me (or my wife for that matter), I'm putting on muscle while losing fat. My recovery has always been pretty decent since I started using protein, but I would have to say that with all the PRs I've been hitting lately, I wouldn't have been surprised to have been more sore the next day then I have been, so I would guess that Nitro has something to do with that.

Overall, it's up to you bro...but for me, I want my ass covered, and that's why I have Animal Nitro for PWO and EAA Stack for off days.

Speaking of PRs, here's today's workout!

Dumbbells and Cardio:

Pushups:

Two sets of 10 reps

Two Arm Dumbbell Rows:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 13 reps

One Arm Row (PR):

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Shoulder Overhead Dumbbell Press (PR):

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 10 reps

Bent Over Laterals:

Set 1: 20 lbs x 10 reps
Set 2: 20 lbs x 10 reps

Dumbbell Curls:

Set 1: 55 lbs x 12 reps
Set 2: 55 lbs x 8 reps (failure)

Overhead Triceps Extensions (PR):

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 10 reps (failure)

Dumbbell Squats:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts (PR):

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Dumbbell Lunges:

Set 1: 50 lbs x 10 reps
Set 2: 50 lbs x 10 reps

I redeemed myself in Triceps Extensions and Overhead Presses, but lost a little in curls in the process. I tried my free sample of Shock Therapy before my workout today and MAN did that give me energy! I was dragging ass all day because I am currently cycling off of a highly caffeinated fat burner, but I took that Shock Therapy and went in there and pushed out some PRs. The taste wasn't much to my liking to be honest, it wasn't unbearable by any means, but wasn't to my liking, but the product itself was fantastic, and if I hadn't just bought three months of Pump I would highly consider buying some Shock Therapy.

Overall, I think today was a good workout day. I didn't hit a million PRs, but I hit enough to make myself happy. I'm going to increase weight on my squats and deadlifts for certain on Wednesday and see if I can push out a set of 15 with higher weight. I can hit the full 15 on both sets, and to me, that says time to step it up on the weight. Bent over laterals never EVER seem to get any easier. I'm struggling to get the 10th rep up on both sets. I'm starting to wonder if I need to lower the weight and see if I can get a better form on the lift, but the thought of backwards progress makes me cringe. We'll see what I decide.

The diet will be up later.

DJBrujah
03-30-09, 8:43 pm
Today's Diet:

Woke Up (5:30 a.m.):

8 oz of skim milk
2 scoops of Whey protein powder
Chromium Picolinate

First Break (9:00 a.m.):

1 cup of garden salad with fat free Italian dressing
1 pineapple cup (packed in pineapple juice)
Animal Omega

Lunch (11:40 a.m.):

1 hamburger bun
4 oz grilled super lean ground beef
1 slice of American cheese
Animal Pak

Pre-Workout (3:15 p.m.):

10 oz of water
Shock Therapy

Post-Workout (5:15 p.m.):

8 oz of grape juice
Animal Nitro

Post-Post-Workout (6:00 p.m.):

8 oz of skim milk
1 scoop of Whey protein powder

Dinner (Around 8:30 p.m.):

8 oz of baked pork chop
1.5 serving of Shake and Bake
2 servings of mashed potatoes
1 cup of green beans

That puts me just over 2050 calories with about 195 grams of protein. No casein shake is needed tonight, and I am thankful...lol. It doesn't matter how long I shake that stuff it never mixes well enough. Guess I need a blender. Anyway, I think today was a good day in all aspects and I am looking forward to abs day tomorrow.

xMindgamex
03-31-09, 2:47 am
i think you should pull back some weight for form, but its all up to you though. Thanks for you info on nitro it help. I think im going to try a shock therapy sample when i get a chance. looking good on the workouts bro. keep it up..dont let then fire die down!

DJBrujah
03-31-09, 7:13 pm
Abs Day and Cardio:

Bicycle Crunches/Oblique Crunches:

Set 1: 50 reps
Set 2: 40 reps
Set 3: 25 reps

Crunches PR!:

Set 1: 70 reps
Set 2: 50 reps
Set 3: 30 reps

Bent-Legged Hip Raises PR!:

Set 1: 45 reps
Set 2: 40 reps
Set 3: 30 reps

Hanging Knee Lifts:

Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 14.6 miles, 650 calories burned!

Today was a pretty good workout, I hit a couple of PRs, and denoted them with color effectively stealing Firedrake's idea...lol (hope you don't mind). I can definitely tell that I'm not on the fat burner anymore...I still felt like I was dragging ass today. Hopefully my body will get used to the lack of caffeine in the next couple of days and I won't feel so tired.

The diet and any other thoughts/reflections will be up later. Thanks again for the motivation!

DJBrujah
03-31-09, 8:59 pm
The Diet:

Woke Up (5:30 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

First Break (9:00 a.m.):

1 cup of garden salad and fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (11:40 a.m.):

4 oz of baked pork chop
1/2 a serving of mashed potatoes
Animal Pak

Pre-Workout (3:15 p.m.):

8 oz of grape juice
Animal Nitro

Post-Workout (5:15 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (7:00 p.m.):

8 oz of baked chicken breast
1 cup of canned green beans and potatoes

This puts me at about 1520 calories for the day with 195 grams of protein, but I'm lower on both carbs and fat than usual. I think I might resolve that with a peanut butter and jelly sandwich before bed, sounds tasty and efficient. I think tomorrow I am going to step down my Bent Over Laterals, maybe to 10 lbs dumbbells instead of 20 lbs, and see if I can't get the form down better. I'm not making any gains on the lift at all as is, and that makes me think I'm doing something wrong. Gong to watch some vids of the movement tonight and try harder tomorrow. I want some PRs, and I'm hoping to kill those squats and deads. We'll see.

xMindgamex
03-31-09, 10:32 pm
the dreaded squats and dls...o man...for me to do legs ihave to think about it all day to get my mind ready for them. I dont know why but its just the way iam.

DJBrujah
04-01-09, 9:53 pm
Dumbbells and Cardio:

Pushups:

Two sets of 10 reps

Two Arm Dumbbell Rows PR!:

Set 1: 90 lbs x 15 reps
Set 2: 90 lbs x 10 reps

Flat Dumbbell Bench Press:

Set 1: 90 lbs x 12 reps
Set 2: 90 lbs x 10 reps

One Arm Row:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Shoulder Overhead Dumbbell Press:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 10 reps

Bent Over Laterals:

Set 1: 10 lbs x 15 reps
Set 2: 10 lbs x 10 reps

Dumbbell Curls:

Set 1: 55 lbs x 12 reps
Set 2: 55 lbs x 10 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 13 reps
Set 2: 47.5 lbs x 8 reps

Dumbbell Squats PR!:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 10 reps

Dumbbell Stiff-Legged Deadlifts:

Set 1: 110 lbs x 12 reps
Set 2: 110 lbs x 8 reps

Dumbbell Lunges PR!:

Set 1: 55 lbs x 10 reps
Set 2: 55 lbs x 10 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 8.7 miles, 449 calories burned.

I lifted more on Bench Press and Deadlifts than ever before, but as far as volume goes, it didn't add up to PRs. I plan to go in and remedy that Friday. I wasn't really sure of myself going into the lifts with the new weight, I think with a little added focus, and maybe a little more energy, I can do a better job than that.

Next week is my last week at my current job. I've been bought out, which isn't that bad of a deal really because I wanted to go back to college anyway, and being a veteran, I get paid to go to college. So, it's a couple months on unemployment, sleeping in every day, before I get back to school. I'm pretty excited about it to be honest. I work a half of a day tomorrow, and then I'm off on Friday, Saturday and Sunday. Then next week Monday-Thursday will be it, and I'm out of the factory business, and on my way back to school.

Today's Diet:

Woke Up (5:30 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

First Break (9:00 a.m.):

1 cup of garden salad with fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (11:40 a.m.):

2 slices of white bread
1 serving of sliced chicken breast (2 oz)
1 serving of sliced turkey breast (2 oz)
1 slice of American cheese
1 tbsp of mustard
Animal Pak

Pre-Workout (5:30 p.m.):

8 oz of orange juice
Animal Nitro

Post-Workout (7:30 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (Around 9 p.m.):

7 oz of pan seared beef steak
1.5 servings of Rice a Roni Whole Grain Spanish Rice
1 cup of canned corn

This puts me at about 2010 calories for the day with 195 grams of protein. Not too shabby at all. I'm happy with my diet and workout today. The cardio kind of pissed me off, because there are 4 scifit bikes in my gym, 3 of them work great, 1 of them sucks...it's almost like a totally different machine because of the seat, and there's no room to put your towel. Which wouldn't be that big of a deal if the sweat wasn't going directly into my eyes. So every time I need my towel I have to stop pedaling and reach down to the floor for my towel. So of course I get there today and 1 of the good ones is broken and then other 2 are occupied, but rather than going to a different machine, I stuck it out and pushed out as much as I could. It wasn't as much as normal, but I did what I could do, and I'm happy with it. Looking forward to my off day tomorrow. I need a nap.

Firedrake
04-01-09, 10:24 pm
Improvise, Adapt, and Overcome!

Good work -- and good luck with school!

DJBrujah
04-02-09, 9:31 pm
Improvise, Adapt, and Overcome!

Good work -- and good luck with school!

Thanks! I am really looking forward to getting back to school. I think I can really do well because I won't have to focus on a job this time, plus I'm taking classes in computers, which I obviously love. So, overall, I'm really happy about how this situation played out.

Today was my off day. I came home from work and took a good 4 hour nap, and man did I need it. I forgot to take my Pak with lunch (that's how tired I was), but I'm about to take it with dinner, so I'll be fine. The diet is going to look like this.

Woke Up (5:30 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

First Break (9:00 a.m.):

1.5 cups of garden salad with fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (11:45):
2 slices of white bread
1 serving of sliced turkey breast (2 oz)
1 serving of sliced baked ham (2 oz)
1 slice of American cheese
1 tbsp of mustard

Post-Nap (5:15 p.m.):

EAA Stack

Snack (6:30 p.m.):

2 baby dill pickles
100 Calorie Pack Chocolate Covered Pretzels

Dinner (8:30 p.m.):

6 oz of baked pork chop
1.5 servings of mashed potatoes
1 cup of blackeyed peas

Pre-Bed (11:30 or so):

1 scoop of Casein protein powder
14 oz of skim milk

This will put me at about 2010 calories with about 195 grams of protein for the day. Just about right again. I'm not going to work tomorrow, so I get to sleep in, and I'm thinking about going to do some morning cardio tomorrow upon waking up late (anything later than 5:30 a.m. is late to me). In the afternoon I'll have my lifts and more cardio. I'm looking forward to it. Today was a good off day, and I'm going into tomorrow feeling rested. Looking forward to seeing what I can push out in the gym.

DJBrujah
04-03-09, 12:28 pm
Morning Cardio:

Woke up this morning at about 9:30, got myself together, drank a bottle of water, took my Chromium Picolinate and headed to the gym on an empty stomach for some morning cardio. I read in an article somewhere that your body burns more fat in the morning on an empty stomach, so I thought I'd put it to the test.

Cardio Session #1:

SciFit Pro2 Bike, 45 minutes, Hill Profile setting (intervals), Level 10, 15.0 miles!, 693 calories burned!

I was surprised to find that even without food in my stomach, I was full of energy, and I pushed out a record tying performance. It felt really good. As soon as I got home (about 15 minutes ago), I downed a two scoop Whey shake, and I imagine in about 45 minutes or so it will be time for my first whole food meal of the day with my Omega. Still going to head back to the gym for a while later when my wife gets off work. Then I will push out my dumbbell lifts and hopefully another session of cardio. We'll see.

DJBrujah
04-03-09, 9:05 pm
Dumbbells and Cardio:

Pushups:

2 sets of 15 reps

Two Arm Dumbbell RowsPR!:

Set 1: 90 lbs x 15 reps
Set 2: 90 lbs x 12 reps

Flat Dumbbell Bench Press PR!:

Set 1: 90 lbs x 15 reps
Set 2: 90 lbs x 10 reps

One Arm Rows:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Shoulder Overhead Dumbbell Press PR!:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 12 reps

Bent Over Laterals:

Set 1: 10 lbs x 15 reps
Set 2: 10 lbs x 10 reps

Dumbbell Curls:

Set 1: 55 lbs x 12 reps
Set 2: 55 lbs x 8 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 8 reps

Dumbbell Squats PR!:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 12 reps

Dumbbell Stiff-Legged Deadlifts:

Set 1: 110 lbs x 12 reps
Set 2: 110 lbs x 12 reps

Dumbbell Lunges PR!:

Set 1: 55 lbs x 12 reps
Set 2: 55 lbs x 12 reps

Afternoon Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 9.8 miles, 438 calories burned!

Overall, a fantastic workout day. I got a good amount of PRs and I pushed out 2 big cardio sessions today, burning more than 1000 calories in the process! I feel really good about it. My quads are not extremely happy with me right now, but that just means I did my job. Here's today's diet!

The Diet:

Woke Up (9:30 a.m.)

Chromium Picolinate

Post-Morning Cardio (11:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk

Snack (12:00 p.m.):

1 serving of tortilla chips scoops
3 servings of medium salsa
Animal Omega

Lunch (2:15 p.m.):

4 oz baked pork chop
3/4 serving of mashed potatoes
Animal Pak

Pre-Workout (4:45 p.m.):

8 oz of orange juice
Animal Nitro

Post-Workout (6:45 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (Around 8:30 p.m.):

7 oz of baked chicken
1.5 servings Pasta Roni (Olive Oil and Italian Herbs)
1 cup of canned corn

This will put me at about 2030 calories for the day with about 205 grams of protein for the day. Once again, I feel good about my diet. Just a tiny bit over the 2000 calorie goal, but with 1000 calories burned in cardio today, I'm not the least bit worried about it. I feel accomplished today, and after next week, I'll be unemployed and able to do this routine quite a bit more often. I'm looking forward to it, and I'm looking forward to abs day tomorrow.

DJBrujah
04-04-09, 8:03 pm
Abs Day and Cardio!

Bicycle Crunches/Oblique Crunches PR!:

Set 1: 60 reps
Set 2: 40 reps
Set 3: 30 reps

Crunches:

Set 1: 70 reps
Set 2: 50 reps
Set 3: 30 reps

Bent-Legged Hip Raises PR!:

Set 1: 50 reps
Set 2: 40 reps
Set 3: 30 reps

Hanging Knee Lifts:

Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.0 miles, 692 calories burned!

Overall, a good workout! I'm really happy with my cardio, that's two sessions in a row that I have tied my best distance ever in 45 minutes. I hit two PRs as far as the abdominal exercises go, and that put a smile on my face. I'll put the diet up later, not sure what we're doing for dinner yet, but I think it's salmon, which sounds good.

DJBrujah
04-04-09, 10:22 pm
The Diet:

Woke Up (11:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Snack (12:00 p.m.):

1 low fat yogurt cup
Animal Omega

Lunch (1:15 p.m.):

2 slices of white bread
1 serving of sliced chicken breast (2 oz)
1 serving of sliced turkey breatt (2 oz)
1 slice of American cheese
1 tbsp of mustard
3 baby dill pickles
Animal Pak

Pre-Workout (4:30 p.m.):

8 oz of orange juice
Animal Nitro

Post-Workout (6:30 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (8:45 p.m.):

8 oz of pan seared salmon
1.5 servings of sweet potato mashed potatoes
1 cup of canned green beans

This put me at about 1735 calories for the day with 185 grams of protein. I'm fairly low, but I am considering having a couple bottles of light beer over at a friends house as they are having a party and want me to stop by. This should put me at about 2000 calories if I decide to do that. I was trying the sweet potato mashed potatoes today because I keep reading about how good they are for you compared to regular potatoes. I wasn't expecting much, but I was pleasantly surprised with the taste. I thought they were delicious and I intend to incorporate these into my diet more often. Overall, I'm damn pleased with my day, and my week. I feel like I worked my heart out this week, and I feel like I'm getting results in the gym every time I step through the door. It's motivational, and I'm already looking forward to Monday's lifting session. Tomorrow is my off day, but I'll post my diet and thoughts at some point.

DJBrujah
04-05-09, 7:14 pm
Today's Diet:

Woke Up (10:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Snack (12:15 p.m.):

1 serving of tortilla chip scoops
3 servings of medium salsa
Animal Omega

Lunch (2:15 p.m.):

2 slices of white bread
2 servings of sliced ham (4 oz)
1 slice of American cheese
1 serving of Miracle Whip
Animal Pak

Pre-Dinner (5:15 p.m.):

EAA Stack

Dinner (5:45 p.m.):

4 taco shells
8 oz of lean ground beef (drained)
taco seasoning
taco sauce
1/2 cup shredded taco cheese
1/2 cup iceberg lettuce

After all of this I am at about 1625 calories for the day with 145 grams of protein. Definitely very low for the day. I will remedy this with 14 oz of skim milk and a scoop of casein protein before bed, and that should bring me up to 1930 calories with 185 grams of protein for the day. Just about right. I took in a little more fat than I have been recently, but I don't give myself cheat meals, so this is about as close as it gets for me...lol. I'm looking forward to getting back into the gym tomorrow, but it has been a good and relaxing off day.

DJBrujah
04-06-09, 8:26 pm
Today's Workout:

Pushups:

2 sets of 12 reps

Two Arm Dumbbell Rows:

Set 1: 90 lbs x 15 reps
Set 2: 90 lbs x 12 reps

Flat Dumbbell Bench Press PR!:

Set 1: 90 lbs x 15 reps
Set 2: 90 lbs x 12 reps

One Arm Row:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Shoulder Overhead Dumbbell Press:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 10 reps

Bent Over Laterals:

Set 1: 10 lbs x 15 reps
Set 2: 10 lbs x 12 reps

Dumbbell Curls:

Set 1: 55 lbs x 12 reps
Set 2: 55 lbs x 8 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 13 reps
Set 2: 47.5 lbs x 10 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 12 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 12 reps
Set 2: 110 lbs x 12 reps

Dumbbell Lunges:

Set 1: 55 lbs x 12 reps
Set 2: 55 lbs x 12 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 9.0 miles, 478 calories burned!

So, only 1 PR today, but I feel like I pushed it out quite well anyway. I tied a lot of PRs but just wasn't ready to push out the extra reps yet. Hopefully, by Friday I will be ready to push out some bigger numbers. My triceps are spent today! I know I've pushed out more on those triceps extensions, but these felt harder for some reason, and my triceps agree. I'll put the diet up later.

DJBrujah
04-06-09, 9:49 pm
The Diet:

Woke Up (5:30 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

First Break (9:00 a.m.):

100 Calorie Pack, Chocolate Covered Pretzels
Animal Omega

Lunch (11:40 a.m.):

2 slices of white bread
1 serving of sliced chicken breast (2 oz)
1 serving of sliced turkey breast (2 oz)
1 slice of American cheese
1 tbsp of mustard
Animal Pak

Pre-workout (4:45 p.m.);

8 oz of orange juice
Animal Nitro

Post-Workout (6:45 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (9:00 p.m.):

8 oz of baked pork chop (fat trimmed)
1 serving of Rice a Roni (Broccoli Au Gratin)
1.5 servings of broccoli in low fat cheese sauce

This puts me at about 1995 calories with 195 grams of protein. That is about perfect, exactly where I want to be. My triceps are still tight as hell, and my quads are none too happy with me either, but I'm loving it. I was feeling down about not pushing out more PRs today like I usually do, but the soreness all over my body lets me know that whether I hit the PRs or not, I got the job done. I think this Sunday is going to be my first cheat meal in a very long time. My mom wants me to go to visit my grandmother on Easter and they insist on having fried chicken. I'm sure one cheat meal won't kill me, especially when I'm on such a hard cut. My body might even like it as it will bring me closer to maintenance calories. I know I see most people on a cut take one or two cheat meals a week, so I'm confident that this won't throw anything off by too much.

DJBrujah
04-07-09, 7:24 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches PR!:

Set 1: 60 reps
Set 2: 45 reps
Set 3: 35 reps

Crunches PR!:

Set 1: 70 reps
Set 2: 50 reps
Set 3: 40 reps

Bent-Legged Hip Raises:

Set 1: 50 reps
Set 2: 40 reps
Set 3: 30 reps

Hanging Knee Lifts:

Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 14.3 miles, 642 calories burned!

The Diet:

Woke Up (5:30 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

First Break (9:00 a.m.):

100 Calorie Pack Chocolate Covered Pretzels
Animal Omega

Lunch (11:40 a.m.):

2 slices of white bread
1 serving of sliced ham (2 oz)
1 serving of slice chicken breast (2 oz)
1 slice of American cheese
1 tbsp of mustard
Animal Pak

Post-Workout (5:15 p.m.)

8 oz of orange juice
Animal Nitro

Post-Post-Workout (6:00 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (Around 7:30 p.m.):

8 oz of baked boneless skinless chicken breast
1 cup of canned green beans and potatoes

Ok, so this only puts me at 1575 calories with 195 grams of protein. That's almost exactly where I would like to be as far as protein goes, so a casein shake isn't going to do the trick. I think I might have a PB and J sandwich before bed, and that would put me up to 1860 with 200 grams of protein....sounds just about right, still a little low, but with my first cheat meal coming up on Sunday it couldn't hurt to go a little low.

As far as the workout goes, I'm happy with it. A couple of PRs and a really decent cardio session. I'm looking forward to going back tomorrow for my lifts.

mritter3
04-07-09, 7:31 pm
your workouts and diet seem to be going well bro, keep up the solid work, def. be checking this journey out. subbed.

Firedrake
04-07-09, 7:44 pm
I'm impressed with your consistency and focus! Great work!

DJBrujah
04-08-09, 8:40 pm
your workouts and diet seem to be going well bro, keep up the solid work, def. be checking this journey out. subbed.

Welcome aboard bro! Glad to have another person checking in on me from time to time. I love the motivation. Thanks for the input, the workouts are feeling really good right now. I feel like I'm doing my job in there every time, that's for sure.


I'm impressed with your consistency and focus! Great work!

Thanks! That's one thing that I absolutely strive to do, is be consistent in there. If I lose ground on a lift it feels like I'm doing something wrong. I try to consistently improve my lifts every week whether it be through added weight or added reps.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 90 lbs x 15 reps
Set 2: 90 lbs x 12 reps

Flat Dumbbell Bench Press:

Set 1: 90 lbs x 13 reps
Set 2: 90 lbs x 13 reps

One Arm Row:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Shoulder Overhead Dumbbell Press PR!:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 13 reps (failure)

Bent Over Laterals:

Set 1: 10 lbs x 15 reps
Set 2: 10 lbs x 12 reps

Dumbbell Curls:

Set 1: 55 lbs x 12 reps
Set 2: 55 lbs x 10 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 13 reps
Set 2: 47.5 lbs x 10 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 12 reps

Stiff-Legged Dumbbell Deadlifts PR!:

Set 1: 110 lbs x 12 reps
Set 2: 110 lbs x 13 reps

Dumbbell Lunges PR!:

Set 1: 60 lbs x 12 reps
Set 2: 60 lbs x 12 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 9.9 miles, 446 calories burned!

So, a few PRs today, and that's what I like to see! I think I can do even better on Friday, I just feel stronger, and with tomorrow being my off day AND my last day as a factory worker, Friday feels right to push out big numbers, and that's what I intend to do. Go in there with a clear and focused mind and push out every rep I can handle. Today's diet will end up looking something like this...

The Diet:

Woke Up (5:30 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

First Break (9:00 a.m.):

100 Calorie Pack, Chocolate Covered Pretzels
Animal Omega

Lunch (11:40 a.m.):

2 slices of white bread
1 serving of sliced turkey breast (2 oz)
1 serving of sliced chicken breast (2 oz)
1 slice of American cheese
1 tbsp of mustard
Animal Pak

Pre-Workout (4:50 p.m.):

8 oz of orange juice
Animal Nitro

Post-Workout (7:00 p.m.)

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (Around 8:00 p.m.):

Subway 6" Double Meat Club with veggies, American cheese and mustard

Before Bed (11:30 p.m. or so):

1 scoop of Casein protein powder
14 oz of skim milk

That still only brings me up to 1770 calories for the day with 195 grams of protein, so I'm going to highly consider adding a bag of Sunchips to my dinner, or maybe some chips and salsa that I already have and don't have to spend extra money on...lol. Either way, that will keep me under 2000 calories, and that's where I want to be, so it feels like another job well done today.

My wife keeps telling me that it's unreal how skinny I am looking compared to three months ago. My arms feel like they're getting much bigger too. I mean, compared to some of these other guys in the gym my arms are tiny, but for me, they feel huge. I put myself back on the scale today, this time weighing myself BEFORE my workout so that my clothes weren't drenched in sweat and heavy. I weight in today at 215.2 lbs. That's down 5 pounds from the 220 that I weighed 5 days ago...feels awesome. I'm actually looking forward to relaxing tomorrow and letting these sore muscles heal up a little, but I'm more than ready for Friday.

DJBrujah
04-08-09, 10:05 pm
Ok, so to all you Animals out there reading this with a little bit of experience in this kind of thing, I have a question. I have been trying to get an accurate reading on my body fat percentage for a while now, but I don't have a caliper. So, I did some research on the internet and found a way to give you results via measurements (neck, abdomen and height). When I input my readings into that calculator, it says that I am at about 32%.

At my gym, they have a hand held Fat Loss Monitor, to be exact, they have this:

http://www.bodybuilding.com/store/om/body.html

Now, when I put my info into this little machine, it says that my body fat percentage is about 24% with a BMI of 31.

With that being said, hopefully you can see where the confusion comes in. I'm not sure which one to go by, and I don't think I have any kind of access to an actual fat caliper. Which reading would you trust? Would you think the correct reading is somewhere in the middle of the two? Do you have any suggestions for find an accurate reading?

xMindgamex
04-09-09, 1:24 am
I would trust the one at yoru gym. Just remember it is more accurate before you workout.

DJBrujah
04-10-09, 9:03 pm
So, I realized this morning that I didn't end up posting my diet yesterday on my off day. To save space on this post, I'm not going to post it, but I will say that I was at about 1900 calories with 185 grams of protein yesterday. Well within my limits. I'm starting to get excited about my cheat day on Sunday. I'm going to have some fried chicken at my grandmothers, and then get a small Blizzard from DQ on the way home. I feel like I've earned it. Anyway, here's today's workout.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows PR!:

Set 1: 90 lbs x 15 reps
Set 2: 90 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 90 lbs x 15 reps
Set 2: 90 lbs x 12 reps

One Arm Rows:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Shoulder Overhead Dumbbell Press:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 10 reps

Bent Over Laterals:

Set 1: 10 lbs x 15 reps
Set 2: 10 lbs x 12 reps

Dumbbell Curls PR!:

Set 1: 55 lbs x 14 reps
Set 2: 55 lbs x 10 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 11 reps

Dumbbell Squats PR!:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts PR!:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 12 reps

Dumbbell Lunges:

Set 1: 60 lbs x 12 reps
Set 2: 60 lbs x 12 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 9.7 miles, 435 calories burned!

I feel really, really good about this workout. I pushed it out as hard as I could, and I hit the PRs that I wanted to hit. My biceps have a serious pump! My quads are also really, really tight, which I'm loving. I was dripping with sweat 2 minutes after I was done with my cardio. I really pushed it hard.

Yesterday was my payday from my FORMER factory job. As a result, I ordered some more supplements from BB.com. I got a tub of Blue Raspberry Shock Therapy and some more Whey protein (cookies and cream flavor). I'm excited about the Shock Therapy, the free sample that I got was awesome, but I didn't like the grape flavor. Hopefully I will like the blue raspberry better, it sounds more like a flavor I would like.

Today's Diet:

Woke Up (About 9:30 a.m.):

2 scoops of Whey protein
8 oz of skim milk
Chromium Picolinate

Morning Snack (10:30 a.m.):

Instant Quaker Oatmeal (Banana Bread flavor)
Animal Omega

Lunch (12:45 p.m.):

2 slices of white bread
1 slice of American cheese
1/4 tbsp of margarine
1 1/2 serving of condensed tomato soup (mixed with milk instead of water)
Animal Pak

Pre-Workout (4:50 p.m.):

8 oz of orange juice
Animal Nitro

Post-Workout (6:50 p.m.):

Free Sample of Torrent (1/5 of a serving)

Post-Post-Workout (7:45 p.m.):

1 scoop of Whey protein
8 oz of skim milk

Dinner (Around 9 p.m.):

8 oz of lean ground beef
2 servings of Manwich Bold
2 whole wheat hamburger buns
1 serving of garden salad with fat free Italian dressing

This will put me at about 1950 calories for the day with about 180 grams of protein. Just about right, I had a few more carbs today than I wanted, but less fat than usual. I'm just going to have to remember that all this whole grain and wheat stuff has more carbs than the stuff I'm used to eating. I had my free sample of Torrent today, and I gotta say honestly, that the taste was awesome. I love the green apple flavor. What I don't love is the fact that the sample was 1/5 of an actual serving of Torrent. I understand that the stuff is probably expensive to make, but I find it hard to get an actual reading on how well it works if I can't take a full serving of it. Makes it harder to determine whether I do or don't want to make it a permanent addition to my system.

xMindgamex
04-11-09, 2:09 am
damn man you are no joke in the gym are you? PRs like a motherfucker. dont stop now keep this shit going. hmm hmm you got to love home fried chicken and oreo blizzard. For my cheat dessert i guess i just go to baskin robbins and have 1 scoop of mint and chip hmm hmm. lol

DJBrujah
04-11-09, 3:03 pm
damn man you are no joke in the gym are you? PRs like a motherfucker. dont stop now keep this shit going. hmm hmm you got to love home fried chicken and oreo blizzard. For my cheat dessert i guess i just go to baskin robbins and have 1 scoop of mint and chip hmm hmm. lol

Baskin Robbins would be awesome, their chocolate chip ice cream is the best. Unfortunately we don't have one around here. So DQ will have to do, and I'm thinking a Strawberry Cheesequake Blizzard. Thanks for the props! I appreciate it, and it really does a lot to keep me motivated!

Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches PR!:

Set 1: 60 reps
Set 2: 50 reps
Set 3: 40 reps

Crunches PR!:

Set 1: 70 reps
Set 2: 60 reps
Set 3: 50 reps

Bent-Legged Hip Raises PR!:

Set 1: 55 reps
Set 2: 45 reps
Set 3: 35 reps

Hanging Knee Lifts PR!:

Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.0 miles, 694 calories burned!

I don't generally brag about myself, but I straight up killed it today! I was motivated from my awesome workout yesterday and all the encouragement that I've been getting from everyone around me, and I just pushed it on everything until I couldn't push it any further. My abs are seriously, seriously spent. I can't even imagine what they are going to feel like tomorrow, but I can't wait. I will put my diet up later!

DJBrujah
04-11-09, 4:29 pm
Today's Diet:

Woke Up (Around 10:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Pre-Workout (11:30 a.m.):

8 oz of orange juice
Animal Nitro

Post-Workout (1:45 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Snack (3:00 p.m.):

1 serving of garden salad with fat free Italian dressing
1 diced peaches in light syrup cup
Animal Omega

Lunch (Around 4:30 p.m.):

2 slices of white bread
1 serving of sliced chicken breast
1 serving of sliced baked ham
1 slice of American cheese
1 tbsp of mustard
Animal Pak

Dinner (Around 9:00 p.m.):

8 oz of baked chicken
2 serving of pasta
3 servings of spaghetti sauce

A weird, weird diet day...lol. I always have weird Saturdays since I wake up late and work out early, and today was no exception. This brings my total calories for the day up to 1950 with 205 grams of protein. A really good day for both workout and diet. I'm ready for my off day with cheat food tomorrow.

DJBrujah
04-12-09, 8:56 pm
Cheat Day Diet:

Ok, so my plans were turned upside down for this day, it went from going to one of my Grandmother's places for fried chicken to going to both of my Grandmother's places for lunch and dinner, and then my wife and I stopped by DQ for a treat on the way home. The diet looks like this.

Woke Up (10:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Morning Snack (11:00 a.m.):

1 medium banana
1 sliced peaches in light syrup cup
Animal Omega

Lunch (Grandma #1, 2:00 p.m.)

5 oz of baked ham
1 cup of chicken and dumplings
1 cup of green beans
1 small piece of corn bread
Animal Pak

Dinner (Grandma #2, 5:30 p.m.)

7 oz of baked ham
1/2 cup of macaroni and cheese
1/2 cup of baked beans
1 deviled egg
1 dinner roll
1 spoon of homemade banana pudding

Cheat Day Treat (6:45 p.m.):

1 small Dairy Queen Strawberry Cheesequake Blizzard

Yeah, so my cheat day got turned upside down. I didn't get fried chicken, but I got a lot of ham and some chicken and dumplings, all homemade. It was all really delicious, and the ice cream treat really hit the spot. I think I am going to implement one cheat day per month. As for what it looks like on the calorie counter, I honestly expected worse, about 2905 calories for the day with 222 grams of protein. According to this, I ate all of this stuff, and I'm still under my maintenance of 3400 calories, so technically, I'm still losing weight today. I think not having an extra protein shake had a lot to do with that, but after all this food, I didn't need it. Overall, I think this was a good cheat day, and I am ready to get back into the gym and burn these calories off.

DJBrujah
04-13-09, 8:56 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 95 lbs x 15 reps
Set 2: 95 lbs x 12 reps

Flat Dumbbell Bench Press:

Set 1: 95 lbs x 15 reps
Set 2: 95 lbs x 10 reps

One Arm Row:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Shoulder Overhead Dumbbell Press:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 12 reps

Bent Over Laterals:

Set 1: 10 lbs x 15 reps
Set 2: 10 lbs x 12 reps

Dumbbell Curls PR!:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 8 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 12 reps
Set 2: 110 lbs x 13 reps

Dumbbell Lunges:

Set 1: 60 lbs x 12 reps
Set 2: 60 lbs x 12 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 9.6 miles, 423 calories burned!

I had a hard time believing that I hadn't hit PRs for the Two Arm Dumbbell Rows and Bench Presses, but as for volume, the PRs just weren't there today. Regardless of that, I'm proud of today's workout. I went in there, increased weight on a couple of lifts and still busted out a good number of reps. I'm looking forward to another chance at some PRs on Wednesday, and I intend to get them.

Today's Diet:

Woke Up (9:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Morning Snack (10:15 a.m.):

1 garden salad with fat free Italian dressing
1 medium banana
Animal Omega

Lunch (12:15 p.m.):

1 can (2 servings) Reduced Sodium Zesty Chicken Gumbo
Animal Pak

Pre-Workout (4:55 p.m.):

8 oz of grape juice
Animal Nitro

Post-Workout (6:50 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (Around 8:30 p.m.):

9 oz of baked pork chop
2 servings of julienne potatoes
1.5 servings of broccoli in low fat cheese sauce

This will put me at about 1960 calories with 190 grams of protein for the day. That's just about perfect. Not as fun as yesterdays cheat meals, that's for sure, but still a satisfying diet. Overall, I'm pleased with the day, but I am absolutely dying to get my hands on my Shock Therapy. It should be in tomorrow, and I can't wait for the kick in the ass pre-workout. Wednesday should be damn interesting.

DJBrujah
04-14-09, 7:22 pm
Ok, so, my tub of Blue Raspberry Shock Therapy got in today, and I couldn't wait to try my first serving of it. I really, REALLY liked the effects of the Grape sample that I got, but the flavor was not for me, so I was hoping that I hadn't spent my money on something that I wasn't going to be able to enjoy. Not only did I find the same great effects in the Blue Raspberry ST...it tastes 100% better than the Grape ST. I took that first scoop of ST today and pushed out the best abs day ever, plus a shit load of cardio. Check it out!

Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 65 reps
Set 2: 55 reps
Set 3: 45 reps

Crunches: PR!

Set 1: 75 reps
Set 2: 65 reps
Set 3: 55 reps

Bent-Legged Hip Raises: PR!

Set 1: 60 reps
Set 2: 50 reps
Set 3: 40 reps

Hanging Knee Lifts: PR!

Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Cardio: PR!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 20.0 miles!, 938 calories burned!

Like I said in the subject...Shock Therapy FTW! I can't believe how much energy this stuff gave me, I feel like I could go back to the gym and do another hour on the bike! I can't wait to try this shit with weights tomorrow. I'll post the diet in just a little bit.

DJBrujah
04-14-09, 10:21 pm
The Diet:

Woke Up (9:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Morning Snack (10:15 a.m.):

Garden Salad with fat free Italian dressing
1 sliced peaches in light syrup cup
Animal Omega

Lunch (1:15 p.m.):

2 slices of white bread
1 serving of sliced chicken breast (2 oz)
1 serving of sliced baked ham (2 oz)
1 slice of American cheese
1 tbsp of mustard
Animal Pak

Pre-Workout (3:20 p.m.):

Shock Therapy
10 oz of water

Post-Workout (5:45 p.m.):

Animal Nitro
8 oz of grape juice

Post-Post-Workout (6:30 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (Around 9:30 p.m.):

5 oz of pan seared salmon
1 1/4 serving of Rice a Roni Whole Grain Roasted Garlic Italiano
1 cup of blackeye peas

This puts me at about 1912 calories for the day with about 170 grams of protein. I'm a little bit low on the protein, and I'd like to resolve that with a casein shake, but using that much milk would put me over 2100 calories....so it sounds like I'm going to have to make a casein shake with water...which will put me at 2030 with 195 grams of protein. Hopefully it won't be too disgusting.

Firedrake
04-15-09, 12:38 am
Sorry I haven't dropped by recently -- you've really been killing it! You can't hit all PRs every day. That you're doing it as frequently as you are is a solid indication of consistent effort.

Good looking stuff here!

DJBrujah
04-15-09, 12:02 pm
Sorry I haven't dropped by recently -- you've really been killing it! You can't hit all PRs every day. That you're doing it as frequently as you are is a solid indication of consistent effort.

Good looking stuff here!

No worries man. Thanks for the motivation!

Morning Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 19.4 miles, 879 calories burned!

So, I woke up at about 9 this morning, and since I had nothing else to do...I decided to go into the gym and start my day with an hour on the bike. Didn't get quite as far as I did yesterday on the Shock Therapy, but I am going back tonight jacked up on the stuff to do my lifts and I intend on knocking out another half hour on the bike then. Feels like a good day.

DJBrujah
04-15-09, 9:15 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows: PR!

Set 1: 95 lbs x 15 reps
Set 2: 95 lbs x 15 reps

Flat Dumbbell Bench Press: PR!

Set 1: 95 lbs x 15 reps
Set 2: 95 lbs x 15 reps

One Arm Rows: PR!

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 12 reps

Bent Overl Laterals:

Set 1: 10 lbs x 15 reps
Set 2: 10 lbs x 12 reps

Dumbbell Curls: PR!

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 13 reps

Overhead Triceps Extrensions: PR!

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 12 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 12 reps
Set 2: 110 lbs x 15 reps

Dumbbell Lunges:

Set 1: 60 lbs x 12 reps
Set 2: 60 lbs x 12 reps

Afternoon Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 9.8 miles, 440 calories burned!

The Diet:

Woke Up (9:00 a.m.):

Chromium Picolinate

Post-Morning Cardio (10:30 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk

Morning Snack (11:15 a.m.):

1 garden salad with fat free Italian dressing
1 sliced peaches in light syrup cup
Animal Omega

Lunch (1:30 p.m.):

2 slices of white bread
1 serving of sliced chicken breast (2 oz)
1 serving of sliced baked ham (2 oz)
1 slice of American cheese
1 tbsp of mustard
Animal Pak

Pre-Workout (5:05 p.m.):

Shock Therapy
10 oz of water

Post-Workout (7:00 p.m.):

8 oz of grape juice
Animal Nitro

Post-Post-Workout (7:45):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (Around 8:45 p.m.):

8 oz of pan seared beef steak
2 servings of mashed potatoes
1 cup of canned green beans

According to my calorie counter, this puts me at exactly 2002 calories for the day, with 195 grams of protein. Damn near perfect. I am really happy with my diet today, and the workout kicked a whole bunch of ass too.

I was on my way to the gym (about 15 minutes after taking my Shock Therapy) and I was following these two bikers in my firebird. They are swerving in and out of traffic, popping wheelies, you know, the typical crotch rocket shit. We get to a stoplight, and these two are laughing and talking back and forth. They are the first two at the stoplight, and I'm directly behind them in my firebird. Well, I guess they decided to race off the line because the very second that the light turned green one of the two guys sped off like a bolt of lightning. The other guy stalled his bike trying to take off too fast, so he gets it started and when he goes to take off he just hammers the gas and pops it up nearly completely vertical. Instead of letting off the gas to put the bike back down (even though that alone would have been ugly), this guy nails the gas some more and flips the bike backwards and on top of himself! The bike comes crashing to the street, and his mirror goes flying as it rolls onto its side.

I instantly put my hazards on and go to get out of my car, but traffic wouldn't let me get out unless I wanted to die. They were going as if nothing had happened. A few guys ran up to help him, and he got back to his feet and got his bike back up, but I could tell the guy was staggered as hell. I could finally move my car so I put my window down and asked him if he needed help, but he waved me by, so I headed to the gym. Crazy shit though!

That's the first time I've seen one of these dumbasses that ride these bikes like morons actually get what's coming to them. It's one thing to do that stuff for competitions and the like, but to be out popping wheelies and swerving through traffic in a college town is asking for death. Regardless, I was glad to see that the guy was ok enough to stand and walk away from it.

This whole ordeal cost me an extra 5-10 minutes and I was a little worried that it had cost me some of the energy that Shock Therapy gives me, but I got in the gym and pushed it out as hard as ever, and I just never really ran out of energy. I still feel good!

DJBrujah
04-16-09, 7:48 pm
Off Day Diet:

Woke Up (10:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Morning Snack (11:15 a.m.):

1 garden salad with fat free Italian dressing
1 banana
Animal Omega

Lunch (1:00 p.m.):

4 oz baked pork chop
1 serving of julienne potatoes
Animal Pak

Afternoon Stuff (5:15 p.m.):

EAA Stack
6 oz of water

Dinner (7:30 p.m.):

8 oz of baked boneless skinless chicken breast
1 serving of Pasta Roni (Garlic and Olive Oil Vermicelli)
1 cup of canned corn

Before Bed (11:30 p.m.):

1 scoop of Casein protein powder
14 oz of skim milk

This will put me at about 2050 calories for the day with 215 grams of protein. Just about perfect! A few calories over my 2000 calorie limit, but I'm not concerned with it as I have been under this week as well. I really felt like getting up and going to the gym for some cardio today, but I fought off the temptation and sat at home to let my body recover. Tomorrow, I'll be back in there doing my dumbbell lifts, and if I wake up early enough, I might go in for some morning cardio.

Firedrake
04-16-09, 9:14 pm
Day-umn -- you're blowing me out of the water with PRs! Nice work!

DJBrujah
04-17-09, 12:33 pm
Day-umn -- you're blowing me out of the water with PRs! Nice work!

I wouldn't say I'm blowing you out of the water. I saw that you got 3 PRs on your most recent workout. Good shit man! Sounds like we're both kicking ass.

Morning Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 19.5 miles, 879 calories burned!

Woke up at 9:30 this morning, and almost decided that it was too late to do morning cardio and that it would throw off my whole diet. I'm glad that I decided to go into the gym and bust out an hour of cardio anyway. My diet may look a little crazy because of it, but it's worth it. I feel great, and I can't wait to get back in there tonight on some Shock Therapy.

DJBrujah
04-17-09, 8:25 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 12 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 12 reps
Set 2: 100 lbs x 10 reps

One Arm Rows:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 12 reps

Shoulder Overhead Dumbbell Press: PR!

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Bent Over Laterals:

Set 1: 10 lbs x 15 reps
Set 2: 10 lbs x 12 reps

Dumbbell Curls:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 12 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts: PR!

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Dumbbell Lunges: PR!

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Afternoon Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 10.0 miles, 455 calories burned!

Today's Diet:

Woke Up (9:30 a.m.):

Chromium Picolinate
16.9 oz of water

Post-Morning Cardio (11:15 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk

Morning Snack (12:00 p.m.):

1 packet of Quaker instant oatmeal (banana bread flavor)
1 banana
Animal Omega

Lunch (2:15 p.m.):

2 slices of white bread
1 serving of sliced chicken breast (2 oz)
1 serving of sliced baked ham (2 oz)
1 slice of American cheese
1 tbsp of mustard
Animal Pak

Pre-Workout (4:40 p.m.):

Shock Therapy
6 oz of water

Post-Workout (6:45 p.m.):

Animal Nitro
8 oz of grape juice

Post-Post-Workout (7:30 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (8:15 p.m.):

8 oz of baked pork chop
1 serving of stuffing
1.5 servings of broccoli in low fat cheese sauce

This will put me at about 2050 calories for the day with 200 grams of protein. Once again, just about perfect. I had to turn away some stuffing because it had too many carbs for me after eating both oatmeal and a banana this morning (I knew it would come back to haunt me).

The workout went pretty well for me. I went into the gym a little bit angry over a conversation that I had right before I left, and I don't think I'll do that again. I originally thought that going in angry would make me lift more, but it just made me lose my focus more than anything. I still pushed out what I wanted to push out, but not a whole lot extra. I was happy with the PR in deadlifts, but I wanted to push out a bit more in bench press with the added weight. Oh well, guess there's always Monday.

Tomorrow is my 2nd abs day of the week, and I am looking forward to that. I've really been kicking ass on abs days, and I'm hoping to continue the trend.

DJBrujah
04-18-09, 7:40 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 70 reps
Set 2: 60 reps
Set 3: 50 reps

Crunches:

Set 1: 75 reps
Set 2: 65 reps
Set 3: 55 reps

Bent-Legged Hip Raises: PR!

Set 1: 65 reps
Set 2: 55 reps
Set 3: 45 reps

Hanging Knee Lifts:

Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 20.0 miles, 926 calories burned!

Today's Diet:

Woke Up (10:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Morning Snack (11:00 a.m.):

100 Calorie Pack (Chocolate Covered Pretzels)
Animal Omega

Lunch (12:15 p.m.):

1 can of Beef Pot Roast soup
Animal Pak

Pre-Workout (3:30 p.m.):

Shock Therapy
9 oz of water

Post-Workout: (5:50 p.m.):

Animal Nitro
8 oz of grape juice

Post-Post-Workout (6:45 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (8:00 p.m.):

8 oz of baked chicken breast
2 cups of canned green beans and potatoes

This puts me at about 1645 calories for the day. WAY under where I want to be. However, my protein intake for the day is at 180 grams. So a casein shake would be too much for me probably, so I am thinking a peanut butter and jelly sandwich before bed on whole wheat bread. That will put me up to 2015 calories with 195 grams of protein. Just about perfect. So, that's more than likely what I will do.

I am really happy with the abs workout. My wife had to go to work today, so she didn't go to the gym with me. As a results, I went ahead and spent an extra 15 minutes on the bike. A full hour on the bike always feels really good. My clothes were dripping with sweat when I was done. The sign of a job well done if you ask me. Tomorrow is my off day, and tonight is the NASCAR race, so I've got nothing but relaxing to do until Monday, and I'm really looking forward to that.

DJBrujah
04-19-09, 8:43 pm
Off Day Diet:

Woke Up (10:30 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Morning Snack (11:30 a.m.):

1 pineapple cup
1 100 Calorie Pack (Cheez-It's)
Animal Omega

Lunch (2:00 p.m.):

2 slices of 100% whole grain wheat bread
1 serving of sliced chicken breast
1 serving of slice baked ham
1 slice of American cheese
1 tbsp of mustard
Animal Pak

EAA's (7:00 p.m.):

EAA Stack Juicy Watermelon
6 oz of water

Dinner (7:45 p.m.):

7 oz of pan seared beef steak
1.5 servings of taco rice
1 cup of canned corn

Before Bed (11:00 p.m. or so):

1 scoop of Casein protein powder
14 oz of skim milk

This puts me at about 2060 calories with 205 grams of protein. Perfectly acceptable. I've officially made the switch from white bread to whole grain wheat. Not as terrible as I thought it might be. It's actually quite bearable. I'm not looking forward to the casein shake tonight, but that's what happens when there's no post workout whey. Looking forward to getting back into the gym tomorrow.

xMindgamex
04-19-09, 9:16 pm
you never like whole grain wheat?? and yea i dont really like casien ethier lol how you been?

DJBrujah
04-19-09, 10:14 pm
you never like whole grain wheat?? and yea i dont really like casien ethier lol how you been?

Nah, I was never into the wheat bread. I was raised on white bread, so I never really gave wheat a chance. It's not bad...it's just different from what I've ate my whole life. I don't mind it, just gonna take some getting used to.

I've been doing well. Last week was my first week away from my old factory job, and that was nice, but I'm getting myself prepared for summer semester at college. So, it was a busier week than what I expected. Next week should be quite a bit more relaxing. I've already got everything figured out, and other than an advisement appointment Tuesday morning, my only real obligation for the week is to hit the weights. I'm looking forward to it.

How's life on your side of things?

DJBrujah
04-20-09, 9:27 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 12 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 14 reps
Set 2: 100 lbs x 12 reps

One Arm Rows: PR!

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 13 reps

Bent Over Laterals:

Set 1: 12.5 lbs x 15 reps
Set 2: 12.5 lbs x 12 reps

Dumbbell Curls:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 13 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 10 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Dumbbell Lunges:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Cardio: PR!

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 10.3 miles!, 483 calories burned!

Today's Diet:

Woke Up (10:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (10:45 p.m.):

1 pineapple cup
1 100 Calorie Pack (Chocolate Covered Pretzels)
Animal Omega

Lunch (1:00 p.m.):

2 slices of whole grain wheat bread
1 can of tuna
1 tbsp of Miracle Whip
A few splashes of Frank's Red Hot (ftw!)
2 dill pickle sandwich stackers
Animal Pak

Pre-Workout (4:45 p.m.):

Shock Therapy
9 oz water

Post-Workout (6:50 p.m.):

8 oz of grape juice
Animal Nitro

Post-Post-Workout (7:35 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (8:45 p.m.):

6 oz of pan seared salmon
1.5 servings of Rice a Roni long grain and wild rice
1 cup of blackeye peas

Before Bed (11:00 p.m. or so):

1 scoop of Casein protein powder
14 oz of skim milk

This will put me at about 2060 calories for the day with 215 grams of protein. About perfect for the day. A few calories over my goal of 2000 again, but nothing big enough to worry about as far as I'm concerned.

The workout for today was pretty decent. I didn't push out quite as much as I wanted to, but I still consider it a good workout, about average. There were way too many people in the gym today. Apparently everyone decided to show up at the same time. A couple guys even came up and tried to ask if they could use the area I was in while I was in the middle of a set of squats. I finished my set without saying a word and then told them I'd be another few minutes as I still had deadlifts and lunges to do, and they got all snotty and walked off. I guess they thought I was being pissy, I was just wiped out from doing the rest of my workout up to that point and then a set of heavy squats (well, heavy for me). Oh well, I'm not concerned about it.

Tomorrow is abs day, and I'm ready for it.

DJBrujah
04-21-09, 9:46 pm
So, today was originally scheduled to be my Abs Day, but due to a ridiculous amount of running around that I had to do in order to get signed up for college and my veteran benefits, I ran out of time to get my abs routine in. So, today will be my first Off Day of the week, and I will do my first abs routine on Thursday instead (which would have been my first off day of the week). I'm a bit disappointed, because I had gone 5 weeks without missing a scheduled session, but there was just no way around it today. I even have more to do before I can eat my dinner and go to bed. But, I thought I'd check in and show you my diet for the day.

Woke Up (8:45 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate

Morning Snack (9:30 a.m.):

1 pineapple cup
1 100 calorie pack (Cheez-It's)
Animal Omega

Lunch (11:30 a.m.):

9 oz grilled beef steak
1/2 of a baked potato (plain with salt and pepper)
1/2 cup of steamed broccoli and squash
Animal Pak

Dinner (9:00 p.m.):

8 oz of pan seared beef steak
2 servings of mashed potatoes
1.5 servings of broccoli in low fat cheese sauce

This puts me at about 1900 calories for the day, with 215 grams of protein. A lower carb day than I'm used to, but I think it all works out ok. I'm probably going to have a serving of EAA Stack before I go to bed. I look forward to getting back in the gym tomorrow.

DJBrujah
04-22-09, 9:01 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 12 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 12 reps

One Arm Row:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 12 reps

Bent Over Laterals:

Set 1: 12.5 lbs x 15 reps
Set 2: 12.5 lbs x 12 reps

Dumbbell Curls:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 12 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Dumbbell Lunges:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.0 miles, 698 calories burned!

Today's Diet

Woke Up (10:00 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate
16.9 oz of water

Morning Snack (11:15 a.m.):

1 pineapple cup
1 100 Calorie Pack (Chocolate Covered Pretzels)
Animal Omega

Lunch (1:30 p.m.):

4 oz of baked pork chop
1 serving of stuffing
Animal Pak

Pre-Workout (4:40 p.m.):

Shock Therapy
9 oz of water

Post-Workout (7:00 p.m.):

8 oz of grape juice
Animal Nitro

Post-Post-Workout (7:45 p.m.):

1 scoop of Whey protein powder
8 oz of skim milk

Dinner (8:30 p.m.):

9 oz of baked chicken breast
1 serving of baked beans
1 cup of canned corn
1.5 tbsp of barbecue sauce

This will put me at 2045 calories for the day, with 215 grams of protein. Just about perfect. I've got a feeling that I'm going to want more of those baked beans, but I will restrain myself...lol.

As for the workout today, it's the first time in forever that I haven't pushed out at least 1 PR, and that's a little bit disappointing, but at the same time...I didn't lose any ground on anything. I tied PRs, but couldn't quite get the extra reps up. The deadlifts are killing me. I find that I have enough energy at the end of my set to push out one or two more, but my grip on the dumbbell always starts slipping around rep 12 of 15. I feel silly saying that I might need to get some straps considering the fact that I'm not really strong enough yet to be lifting an ass load of weight, but if it will help me keep my grip on the dumbbells...it would be worth doing.

Tomorrow was supposed to be my first off day of the week, but because I didn't get to workout yesterday, I'm making tomorrow my first Abs day of the week. Nothing is going to stop me from getting my 5 sessions in, even if I have to switch things up a bit. I can't wait until this cut is over...I am so ready to start eating big and lifting heavy, but I want this body fat gone first.

Firedrake
04-22-09, 9:10 pm
[b]T-snip-

As for the workout today, it's the first time in forever that I haven't pushed out at least 1 PR, and that's a little bit disappointing, but at the same time...I didn't lose any ground on anything. I tied PRs, but couldn't quite get the extra reps up. The deadlifts are killing me. I find that I have enough energy at the end of my set to push out one or two more, but my grip on the dumbbell always starts slipping around rep 12 of 15. I feel silly saying that I might need to get some straps considering the fact that I'm not really strong enough yet to be lifting an ass load of weight, but if it will help me keep my grip on the dumbbells...it would be worth doing.

Tomorrow was supposed to be my first off day of the week, but because I didn't get to workout yesterday, I'm making tomorrow my first Abs day of the week. Nothing is going to stop me from getting my 5 sessions in, even if I have to switch things up a bit. I can't wait until this cut is over...I am so ready to start eating big and lifting heavy, but I want this body fat gone first.

If you've been following my Journey, you'll see I've had similar issues with bodyfat. I have to keep reminding myself that it took a long time to put on, so it's gonna take awhile to take it off. Today is one of those days that I feel myself slipping.

As for straps: There are arguments on both sides of the issue. I use "Versa-Gripps", which let me use my own grip strength, but help when things get slippery. I really like them, and they do allow me to use heavier weight without leaving the hands out of the equation. I know I'd not have made the progress on DB shrugs that I have made without the gripps -- my traps are coming along nicely, thanks <grin> . . .

You're making great progress -- just remember that it's one day at a time, and, as _I_ keep being reminded, it's the Journey, not the destination, that's important (and yes, that's easier to say to someone else than to keep in mind for myself *grin*)

DJBrujah
04-23-09, 7:17 pm
If you've been following my Journey, you'll see I've had similar issues with bodyfat. I have to keep reminding myself that it took a long time to put on, so it's gonna take awhile to take it off. Today is one of those days that I feel myself slipping.

As for straps: There are arguments on both sides of the issue. I use "Versa-Gripps", which let me use my own grip strength, but help when things get slippery. I really like them, and they do allow me to use heavier weight without leaving the hands out of the equation. I know I'd not have made the progress on DB shrugs that I have made without the gripps -- my traps are coming along nicely, thanks <grin> . . .

You're making great progress -- just remember that it's one day at a time, and, as _I_ keep being reminded, it's the Journey, not the destination, that's important (and yes, that's easier to say to someone else than to keep in mind for myself *grin*)

Thanks man! I really feel like I've been making good progress, and it's always nice to hear it from someone else. I should probably take that kind of attitude when looking at my loss of bodyfat. I mean, I've come a hell of a long way already, and I've been overweight and out of shape my whole life. To expect better results than I am getting would be unreasonable.

I had never heard of Versa-Gripps, so I looked them up last night. They look pretty awesome. I might have to invest in a set of them when I have a few extra bucks. Thanks for the recommendation, and congratulations on all your progress as well!

Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 75 reps
Set 2: 65 reps
Set 3: 55 reps

Crunches: PR!

Set 1: 80 reps
Set 2: 70 reps
Set 3: 60 reps

Bent-Legged Hip Raises: PR!

Set 1: 70 reps
Set 2: 60 reps
Set 3: 50 reps

Hanging Knee Lifts: PR!

Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Cardio: PR!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 20.2 miles!, 940 calories burned!

Today's Diet

Woke Up (6:30 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (7:20 a.m.):

1 packet Quaker Instant Oatmeal (cinnamon flavor)
Animal Omega

Lunch (1:00 p.m.):

4 oz baked chicken breast
1 serving baked beans
1 tbsp barbecue sauce
Animal Pak

Pre-Workout (3:00 p.m.):

Shock Therapy
9 oz water

Post-Workout (5:30 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (6:15 p.m.):

1 scoop of Whey protein powder
8 oz skim milk

Dinner (7:15 p.m.):

6" Double Meat Subway Club with veggies, American cheese and mustard

Before Bed (11:00 p.m. or so):

1 scoop of Casein protein powder
14 oz skim milk

Even with all this food, I'm only at 1885 calories for the day with 215 grams of protein. The protein is just about right, the carbs are in the right area as well, but my fats are low for the day. Maybe I'll get a bag of chips with my sandwich for dinner to resolve that. I'm not sure yet, depends on what they have there I suppose.

I went into today's workout ready to redeem myself from yesterdays semi-disappointing lifting session, and I put the effort in, that's for certain! PRs all around! I pushed myself to do better than I ever have before in every single thing I did today, and that felt better than I can even describe. I feel worn out right now, and my abs are going to be sore as hell tomorrow, but I'll wear that pain with pride in a job well done. Tomorrow is back to dumbbells and back to business as far as I'm concerned. I'm going in there motivated and focused, and we'll see how that turns out tomorrow.

NJC_Manhattan
04-23-09, 7:35 pm
Damn man awesome looking workouts with tons of PRs. Congrats!

DJBrujah
04-24-09, 8:57 pm
Damn man awesome looking workouts with tons of PRs. Congrats!

Thanks man! I've been trying hard to bust out good numbers, and I think I'm getting there.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Row: PR!

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 13 reps

One Arm Rows:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 12 reps

Bent Over Laterals:

Set 1: 12.5 lbs x 15 reps
Set 2: 12.5 lbs x 12 reps

Dumbbell Curls: PR!

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 12 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 12 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 12 reps
Set 2: 70 lbs x 12 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.0 miles, 692 calories burned!

Today's Diet

Woke Up (9:30 a.m.):

2 scoops of Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (10:15 a.m.):

1 packet Quaker instant oatmeal (maple and brown sugar)
Animal Omega

Lunch (12:30 p.m.):

2 slices 100% whole grain wheat bread
1 can of light chunk tuna (in water)
1 tbsp Miracle Whip
A few splashes of Frank's Red Hot (ftw!)
3 dill pickle sandwich stackers
Animal Pak

Pre-Workout (3:30 p.m.):

Shock Therapy
9 oz water

Post-Workout (6:00 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (6:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:00 p.m.):

9 oz of pan seared beef steak
1 serving Pasta Roni (Mushrooms in Cream Sauce)
1 cup of canned corn

This will put me at 2020 calories for the day with 216 grams of protein. That's almost exactly where I want to be. I feel good about the diet, and my tuna sandwich for lunch was awesome. Frank's makes just about anything better.

My workout felt really good! I increased weight on quite a few of my lifts today, as I felt like it was time. I really felt like I got more than 2 PRs, but the volume wasn't there. I'm a hell of a lot happier with the 2 that I got today compared to the 0 that I got on Wednesday. I think I am going to increase weight on my squats and deadlifts on Monday.

Firedrake
04-24-09, 9:07 pm
Good looking sets today -- you're really driving it home!

DJBrujah
04-25-09, 8:08 pm
Good looking sets today -- you're really driving it home!

Thanks! Let me tell ya, I felt it today! My quads are really sore just above the knee.

Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 75 reps
Set 2: 70 reps
Set 3: 60 reps

Crunches:

Set 1: 80 reps
Set 2: 70 reps
Set 3: 60 reps

Bent-Legged Hip Raises: PR!

Set 1: 75 reps
Set 2: 65 reps
Set 3: 55 reps

Hanging Knee Lifts:

Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 20.0 miles, 933 calories burned!

I wasn't quite sure that I was ready for another abs session when I started. My abs were still sore from Thursdays session, but once I got through the first set of Bicycle Crunches I knew I would be fine. Once again I find myself feeling ridiculously motivated after an hour of cardio. It's surprising how it works out like that. I was repping my Animal Iconic shirt today (it fits!), and the thing is drenched everywhere right now. Just soaked in sweat.

I'm not entirely sure what the dinner is going to look like tonight, so I'm gong to hold off on posting my diet for now, but I'll put it up before the night is over.

DJBrujah
04-25-09, 10:48 pm
Today's Diet

Woke Up (9:30 a.m.):

2 scoops of Whey protein powder
8 oz of skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (10:15 a.m.):

1 packet Quaker instant oatmeal (maple and brown sugar)
Animal Omega

Lunch (1:00 p.m.):

4 oz pan seared beef steak
1/2 serving Pasta Roni (mushrooms in cream sauce)
Animal Pak

Pre-Workout (4:00 p.m.):

Shock Therapy
9 oz water

Post-Workout (6:45 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (7:30 p.m.):

1 scoop of Whey protein powder
8 oz skim milk

Dinner (9:00 p.m.):

8 oz baked chicken breast
1 serving Rice a Roni Whole Grain (chicken & herb classico)
1.5 servings of broccoli in low fat cheese sauce

This puts me at about 1900 calories for the day with 215 grams of protein. A little low on both carbs and fat today, but that's fine with me. A good workout week comes to an end today, and tomorrow is my relax day with NASCAR on tv. I'm looking forward to the break.

DJBrujah
04-26-09, 9:20 pm
Off Day Diet:

Woke Up (9:30 a.m.):

2 scoops of Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (11:30 a.m.):

1.5 cups raw grapes
1 hand full roasted almonds
Animal Omega

Lunch (2:00 p.m.):

1 can of New England Clam Chowder
A few splashes Frank's Red Hot
Animal Pak

Dinner (7:30 p.m.):

9 oz baked pork chop
2 servings mashed potatoes
1 cup of canned green beans

Before Bed (11:30 p.m. or so):

1 scoop of Casein protein powder
14 oz skim milk

This will put me at about 2090 calories for the day with 185 grams of protein. A little lower on protein than I have been shooting for, but I think it'll be fine. For tomorrow, my only plans for the entire day are to workout, so I think I may go for some morning cardio when I wake up, but I guess that really depends on when I wake up and how badly it will mess up my diet. We'll see.

DJBrujah
04-27-09, 9:11 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 12 reps
Set 2: 100 lbs x 12 reps

One Arm Rows:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 12 reps

Shoulder Overhead Dumbbell Press:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 12 reps

Bent Over Laterals:

Set 1: 12.5 lbs x 15 reps
Set 2: 12.5 lbs x 12 reps

Dumbbell Curls: PR!

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 13 reps

Overhead Triceps Extensions: PR!

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 12 reps

Dumbbell Squats:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 12 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 12 reps
Set 2: 120 lbs x 13 reps

Dumbbell Lunges: PR!

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.2 miles, 702 calories burned!

So, I didn't wake up quite early enough for my morning cardio this morning, but I think I'll be able to get some morning cardio in sometime this week. I liked my workout session today, I increased weight on a few things, and although I didn't push out PRs in everything, I feel like I got a good workout. My forearms are particularly sore and pumped. I will post my diet a little later!

DJBrujah
04-27-09, 10:35 pm
Today's Diet:

Woke Up (10:15 a.m.):

2 scoops of Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Snack (11:15 a.m.):

1 serving garden salad with fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (2:15 p.m.):

2 slices of 100% whole grain wheat bread
1 serving sliced chicken breast (2 oz)
1 serving sliced turkey breast (2 oz)
1 slice American cheese
1 tbsp mustard
2 baby dill pickles
Animal Pak

Pre-Workout (5:00 p.m.)

Shock Therapy
10 oz water

Post-Workout (7:30 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (8:15 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:15 p.m.):

4 flour tortillas (6" diameter)
8 oz pan seared chicken
1 cup sauteed bell peppers
1/4 cup sauteed onion
fajita seasoning
1/4 cup Mexican blend shredded cheese
1 cup shredded iceberg lettuce

This puts me at a very tasty 2060 calories for the day with 210 grams of protein. A little high on the calories, but not too bad. I'll make up for it later in the week. A good day overall. I'm ready to tear my abs up tomorrow.

Steve101
04-27-09, 10:49 pm
OUTSTANDING WORK.......Stay Focused and Keep up the Great Work.
Hitting PR's is great motivation!!

Firedrake
04-28-09, 12:39 am
Beautiful, consistent, focused work and diet -- great job!

DJBrujah
04-28-09, 11:54 am
OUTSTANDING WORK.......Stay Focused and Keep up the Great Work.
Hitting PR's is great motivation!!

Hey thanks! Hitting PRs really is great motivation, along with taking my measurements and weight that is one of the biggest motivators that I have. Thanks for the encouragement!


Beautiful, consistent, focused work and diet -- great job!

Thanks Jim!

Morning Cardio!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting, Level 10, 19.6 miles, 886 calories burned!

So, today I woke up early enough to get some morning cardio in, and that's exactly what I did. I took my Chromium Picolinate with some water and then headed to the gym for an hour on the bike. Now, I've just returned and am sipping on my morning 2 scoop whey shake. I still have my abs workout later in the day with some more cardio, so stay tuned!

DJBrujah
04-28-09, 7:32 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 80 reps
Set 2: 70 reps
Set 3: 60 reps

Crunches: PR!

Set 1: 85 reps
Set 2: 75 reps
Set 3: 65 reps

Bent-Legged Hip Raises: PR!

Set 1: 80 reps
Set 2: 70 reps
Set 3: 60 reps

Hanging Knee Lifts:

Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Afternoon Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 19.8 miles, 913 calories burned!

Another great abs day! I got in two hours of cardio today for the first time ever, and my body knows it. I am wiped out and ready to relax for the rest of the night. My forearms and quads are sore as hell from yesterdays workout, and my abs are going to be sore come tomorrow morning. I have some errands to run tomorrow, so I doubt I'll get a second day in a row of morning cardio, but we'll see. I will be back in a few hours to post my diet. My wife is over at a friends house for American Idol so I won't know exactly what is for dinner for a while yet.

Steve101
04-28-09, 9:35 pm
Two Hours of Cardio - VERY NICE.
Enjoy the Night and Hit it Hard again tomorrow

DJBrujah
04-28-09, 11:12 pm
Two Hours of Cardio - VERY NICE.
Enjoy the Night and Hit it Hard again tomorrow

Thanks! That is definitely the plan.

Today's Diet:

Woke Up (9:00 a.m.)

16.9 oz water
Chromium Picolinate

Post-Morning Cardio (10:40 a.m.):

2 scoops of Whey protein powder
8 oz skim milk

Morning Snack (11:30 a.m.):

1 serving garden salad with fat free Italian dressing
1 serving sliced chicken breast (2 oz)
Animal Omega

Lunch (1:30 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast (2 oz)
1 serving sliced turkey breast (2 oz)
1 slice of American cheese
1 tbsp mustard
Animal Pak

Pre-Workout (3:30 p.m.):

Shock Therapy
10 oz water

Post-Workout (6:00 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (6:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:25 p.m.):

6 oz pan seared salmon
1 serving Rice A Roni (long grain and wild rice)
1 cup canned corn

Before Bed (11:30 p.m. or so):

1 scoop Casein protein powder
14 oz skim milk

This puts me at 2040 calories for the day, with 220 grams of protein. I almost decided to go without the casein shake, but it just would have been too low on calories for the day (under 1800). So, rather than go with something fatty, I went with a casein shake, which I think was a good decision.

DJBrujah
04-29-09, 8:36 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 12 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 12 reps

Should Overhead Dumbbell Press: PR!

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 13 reps

Bent Over Laterals:

Set 1: 12.5 lbs x 15 reps
Set 2: 12.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 13 reps

Overhead Triceps Extensions: PR!

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 13 reps

Dumbbell Squats: PR!

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts: PR!

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 13 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.1 miles, 694 calories burned!

Ya know, on my way to the gym today, I really wasn't feeling much like working out. Then, when I got there and found an open bench right away, I realized that I had left my mp3 player at home, which was even more discouraging. But I stuck with it, and honestly, I feel like I pushed out one of the best sessions yet. I was fearing the squats on account of my quads still hurting quite badly, but man, I just kept knocking them out until I had a new PR! The deadlifts felt surprisingly good today as well. Maybe I just needed to get in there and start moving weight to get motivated, but I'm definitely glad that I went, and I'm not going to let myself become discouraged like that again.

I will put my diet up in a while. We're having tacos for dinner tonight (made at home, not Taco Bell), and while I could guess at where that is going to leave me, I'd rather wait until I have all the correct measurements so I can give an honest and accurate reading for my diet.

Firedrake
04-29-09, 11:33 pm
I love coming by here and seeing the PRs! Congrats on pushing through. Sometimes, ya don't feel like it till you get in the gym and suddenly it hits you: an intense need to push ever harder! Enjoy it. Use it! Build on it and let it build you!

DJBrujah
04-30-09, 10:13 pm
Well, I forgot to put my diet up last night, but for the record, at the end of the day my stats were 2050 calories with 201 grams of protein.

Today was my off day, and it felt really good. For the most part, I sat around and played Xbox. Got myself a pair of fingerless lifting gloves at Walmart. They don't have hooks or anything like that, just plain ol' fingerless leather gloves. I think they will help me a lot. I tried out lifting straps, but I didn't like them at all. I was planning on coughing up the 40 bucks for a pair of the Versa-Gripps that Firedrake had mentioned, but saw these in Walmart for 8 bucks and thought I'd give them a whirl first....lol.

Anyway, here's today's diet

Off Day Diet

Woke Up (7:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (8:15 a.m.):

1 serving garden salad with fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (12:00 p.m.):

2 slices 100% whole grain wheat bread
5 oz chunk light tuna (in water)
1 tbsp Miracle Whip
A few splashes Frank's Red Hot
3 dill pickle sandwich stackers
Animal Pak

Afternoon Stuff (3:30 p.m.):

EAA Stack
6 oz water

Before Dinner (7:00 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:15 p.m.):

8 oz baked chicken breast
1 serving Pasta Roni (butter and garlic)
1 cup corn

Before Bed:

2 slices 100% whole grain wheat bread
2 tbsp peanut butter
1 tbsp grape jelly

This will once again put me at about 2050 calories for the day with 201 grams of protein. Just about perfect. My cheat day for May is going to be very early, as a matter of fact, it's going to be THIS Saturday. My grandmother is having a birthday party at a local lounge, and they are having all you can eat fried chicken dinner. I think I am also going to treat myself to some ice cream or something of the like. We'll see.

Tomorrow it's back to the gym and I'm looking forward to it. I feel really good after resting today, and I'm ready to get back in there and push out some big numbers.

DJBrujah
05-02-09, 12:59 am
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 14 reps
Set 2: 100 lbs x 14 reps

One Arm Rows:

Set 1: 65 lbs x 12 reps
Set 2: 65 lbs x 12 reps

Shoulder Overhead Dumbbell Press: PR!

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 14 reps

Bent Over Laterals:

Set 1: 12.5 lbs x 15 reps
Set 2: 12.5 lbs x 15 reps

Dumbbell Curls: PR!

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 14 reps

Overhead Triceps Extensions: PR!

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 14 reps

Dumbbell Squats:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.1 miles, 701 calories burned!

Today's Diet:

Woke Up (9:30 a.m.):

2 scoops of Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (11:00 a.m.):

1 serving garden salad with fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (1:30 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast (2 oz)
1 serving sliced turkey breast (2 oz)
1 slice of American cheese
1 tbsp mustard
Animal Pak

Pre-Workout (4:30 p.m.):

Shock Therapy
10 oz water

Post-Workout (7:00 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (7:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:30 p.m.):

6" Subway Club w/ double meat, veggies, American cheese and mustard
1 bag Sunchips Peppercorn Ranch

Before Bed (12:30 a.m. or so):

1 scoop Casein protein powder
14 oz skim milk

This puts me at 2010 calories for the day, with 200 grams of protein. I just about got it perfect today! Tomorrow is my cheat day, and I'm looking forward to some good ol' fried chicken and a Dairy Queen blizzard.

As for the workout, I feel pretty good about it. I ended up dropping weight on the deadlifts today, which surprised me because they felt so comfortable at 120 Wednesday, but today they just weren't going up at that weight. Regardless of that, I got an extra rep up on a few lifts, and that felt good. My forearms are really tight again, and my back was really tight at first, but has loosened up now. Tomorrow is Abs Day take 2, and I plan on killing it. We'll see.

DJBrujah
05-02-09, 7:48 pm
So, I stayed up way too late last night. As a result of that, I slept until noon today. As a result of that, I didn't have time to get my abs routine in because of all my other plans. So, today became not only my cheat day for the month of May, but my second off day for the week. Tomorrow will be my second abs day of the week.

Cheat Day Diet:

Woke Up (12:00 p.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (12:45 p.m.):

1 serving of tortilla chip scoops
3 servings of medium salsa
Animal Omega

Cheat Lunch (3:30 p.m.):

14 oz fried chicken (1 enormous breast and one drumstick)
1 cup mashed potatoes
2 tbsp chicken gravy
2 buttermilk biscuits
2 tbsp apple butter
2 tbsp butter
1/4 cup chicken and dumplings
1/4 cup green beans
1/4 cup cole slaw
Animal Pak

Cheat Dessert (5:00 p.m.):

1 small Dairy Queen Strawberry Cheesequake Blizzard

Daily EAAs (7:00 p.m.):

EAA Stack
6 oz water

Before Bed (11:00 p.m. or so):

1 scoop Casein protein powder
14 oz skim milk

That cheat meal was crazy...lol. I haven't stuffed my face like that in a good long while. It may sound crazy though, but I'm kinda looking forward to getting back to the routine tomorrow. Life is easier/less stressful in a routine. So, after everything my calories for the day are going to be at 3450 with 212 grams of protein. It's back to business tomorrow, and I'm ready for it.

DJBrujah
05-03-09, 7:37 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 85 reps
Set 2: 75 reps
Set 3: 65 reps

Crunches: PR!

Set 1: 90 reps
Set 2: 80 reps
Set 3: 70 reps

Bent-Legged Hip Raises: PR!

Set 1: 85 reps
Set 2: 75 reps
Set 3: 65 reps

Hanging Knee Lifts: PR!

Set 1: 25 reps
Set 2: 20 reps
Set 3: 20 reps

Cardio: PR!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 20.2 miles, 946 calories burned!

I really wanted to make up for not making it to the gym yesterday, so I decided that today I was going to try to get PRs in everything! AND I DID! It was a fantastic workout, and I am thoroughly exhausted! My abs are going to hurt like hell tomorrow, and I can't wait! I'm not entirely sure what my diet is going to end up looking like at the end of the day, so I'll post that up a little later.

DJBrujah
05-03-09, 9:20 pm
Today's Diet:

Woke Up (9:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (11:00 a.m.):

1 packet Quaker instant oatmeal (maple and brown sugar)
Animal Omega

Lunch (1:15 p.m.):

2 slices of 100% whole grain wheat bread
1 serving of sliced chicken breast (2 oz)
1 serving of sliced turkey breast (2 oz)
1 slice of American cheese
1 tbsp mustard
Animal Pak

Pre-Workout (3:15 p.m.):

Shock Therapy
10 oz water

Post-Workout (6:00 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (6:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:15 p.m.):

6 oz pan seared beef steak
2 servings mashed potatoes
1 cup canned green beans

This puts me at 1890 calories for the day, with 190 grams of protein. A little low, but a casein shake would put me a little bit higher than I want to go after my cheat day yesterday, so we're going to call that good. I feel really good today, and I feel like I did good work in the gym. I am hoping that I wake up early enough tomorrow to do some morning cardio, we'll see.

DJBrujah
05-04-09, 12:18 pm
Morning Cardio!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 20.0 miles, 924 calories burned!

I woke up this morning with enough time to get my morning cardio in, and that is exactly what I did. I love how empty my gym is in the morning. I don't have a whole bunch of people standing around me while I'm trying to concentrate on what I'm doing. I go back tonight for some weights and more cardio. If all goes as planned that will lead to an hour and 45 minutes of cardio today!

DJBrujah
05-04-09, 9:34 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 13 reps

One Arm Row: PR!

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 14 reps

Bent Over Laterals:

Set 1: 12.5 lbs x 15 reps
Set 2: 12.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 13 reps

Overhead Triceps Extensions:

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 13 reps

Dumbbell Squats:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 13 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Afternoon Cardio: PR!

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.6 miles, 728 calories burned!

Today's Diet:

Woke Up (8:30 a.m.):

Chromium Picolinate
16.9 oz water

Post-Morning Cardio (10:15 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (11:15 a.m.):

1 packet Quaker instant oatmeal (cinnamon)
Animal Omega

Lunch (1:30 p.m.):

2 slices 100% whole grain wheat bread
1 5 oz can light chunk tuna in water
1 tbsp Miracle Whip
3 dill pickle sandwich stackers
A few splashes Frank's Red Hot
Animal Pak

Pre-Workout (4:45 p.m.):

Shock Therapy
10 oz water

Post-Workout (7:00 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (7:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:45 p.m.):

8 oz baked pork chop
1 serving Pasta Roni (olive oil and garlic vermicelli)
1.5 servings broccoli in low fat cheese sauce

This puts me at about 2060 calories for the day with 205 grams of protein. Just about right. I am happy with todays diet.

The workout felt really good. I pushed it really, really hard doing cardio, and as a result, went a farther distance and burned more calories than ever before in that amount of time! I didn't bust out a whole bunch of PRs today, but I'm still really happy with the workout. I feel exhausted, and from experience, I know that means I got the job done.

I weighed in today in the gym, with shoes on, I am at 209.5! I'm going to try to increase the amount of morning cardio I am doing. I want to be at 195 by July 8th (my birthday), and I truly think that with an added amount of cardio I will get there with no problems.

Firedrake
05-05-09, 12:06 am
Hey, you got SOME PRs! Not shabby at all! You're definitely on track for that 195!

DJBrujah
05-05-09, 11:52 am
Hey, you got SOME PRs! Not shabby at all! You're definitely on track for that 195!

Thanks Jim! I am busting my ass trying to get there!

Morning Cardio!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 20.0 miles, 915 calories burned!

So, for an unprecedented second day in a row I made it to the gym for some morning cardio! I didn't think it was going to go quite as well as it did when I first got on the bike. I was feeling slower than usual, but in the last 15 minutes I really pushed it hard and brought it back up to my average 20 mph. I think next week I will start putting the machine on Level 11 instead of 10. I can push out 20 mph almost every time now, and I want to challenge myself.

I still have my abs workout today, and another hour of cardio in the gym. I'll report on that and my diet in a while.

Firedrake
05-05-09, 7:08 pm
It's meeting that challenge that makes the progress, DJ -- you're definitely killin' it!

DJBrujah
05-05-09, 8:07 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 90 reps
Set 2: 80 reps
Set 3: 70 reps

Crunches: PR!

Set 1: 95 reps
Set 2: 85 reps
Set 3: 75 reps

Bent-Legged Hip Raises:

Set 1: 85 reps
Set 2: 75 reps
Set 2: 65 reps

Hanging Knee Lifts:

Set 1: 25 reps
Set 2: 20 reps
Set 3: 20 reps

Afternoon Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 18.6 miles, 1000 calories burned!

Awesome session today! The two hours of cardio felt great, but I'm wiped out from it, that's for certain. I got stuck on the one different SciFit bike today, which sucked. But I figured out what the difference is between the machines, other than the seats. The resistance levels have to be different. It's the only thing that makes sense. I can go 20.0 miles on the ones that I like to use, and burn somewhere around 920 calories. On this one, I went 18.6 miles, but burned 1000 calories. So, I burned more calories, going slower...the only thing I can think of that would make that happen is if the resistance was higher.

I'd like to post my diet, but I'm not entirely sure what dinner is going to end up looking like. My wife is going to watch American Idol at a friends house, so dinner will be late. I will post up my diet for the day as soon as I know for sure what it's going to look like.

Thanks again Jim!

Firedrake
05-05-09, 8:10 pm
Nice work on abs and cardio! Yeah, different machines can mess you up with their settings; I have issues with that at my gym.

DJBrujah
05-05-09, 10:26 pm
Nice work on abs and cardio! Yeah, different machines can mess you up with their settings; I have issues with that at my gym.

Thanks! Yeah, it's crazy that two machines made by the same company would have different resistance settings, but that's the only explanation. Hopefully I can just have better luck in getting there when no one is on the machines I like to use.

Today's Diet:

Woke Up (8:50 a.m.):

Chromium Picolinate
16.9 oz water

Post-Morning Cardio (10:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (11:15 a.m.):

1 100 Calorie Pack (Chocolate Covered Pretzels)
1 pineapple cup
Animal Omega

Lunch (1:15 p.m.):

1 can Progresso Reduced Sodium Chicken and Wild Rice soup
Animal Pak

Pre-Workout (3:15 p.m.):

Shock Therapy
10 oz water

Post-Workout (6:00 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (6:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:45 p.m.):

1 6" Subway Club with double meat, American cheese, veggies and mustard

Before Bed (11:30 or so):

1 scoop Casein protein powder
14 oz skim milk
2 tbsp peanut butter

This will put me at about 1920 calories for the day, with 190 grams of protein. A little low, but I am okay with that. I was expecting baked chicken tonight, but it didn't thaw well enough to cook, so we relied on Subway. Always tasty, but I would have been happier with a bit more protein. I am putting peanut butter in my casein shake tonight, and I'm putting it in the blender. I needed some more protein, so the peanut butter was a must. I am hoping that the blender mixes this casein powder a bit better than my shaker does. It's like drinking a mixture of chocolate milk and sand...lol. Hopefully this will resolve that. It's back to dumbbell lifts tomorrow, and I'm looking forward to it!

DJBrujah
05-06-09, 11:55 am
Morning Cardio!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 20.0 miles, 909 calories burned!

For the third day in a row I woke up on time to do some morning cardio. Again, it felt really great, and I feel refreshed and ready to take on the rest of the day. I have to admit though, tomorrow is my first off day of the week, and I am looking forward to relaxing.

Oh, and by the way, adding 2 tbsp of peanut butter to my casein shake and mixing it in the blender was the best idea ever. It was like a Reese's shake. Delicious!

DJBrujah
05-06-09, 8:46 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Flat Dumbbell Bench Press: PR!

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

One Arm Rows:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press: PR!

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Bent Over Laterals:

Set 1: 15 lbs x 15 reps
Set 2: 15 lbs x 12 reps

Dumbbell Curls: PR!

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Overhead Triceps Extensions: PR!

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 15 reps

Dumbbell Squats:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts: PR!

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Afternoon Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.3 miles, 706 calories burned!

Today was the day of 15 rep sets! I really wish that I would have pushed out 15 on that last set of Bent Over Laterals, but I didn't have it in me. I didn't increase weight on anything, but I pushed out two sets of 15 reps in just about everything, reaching a few PRs in the process. A great workout day today, and an off day earned tomorrow. I will be back with my diet in a while.

DJBrujah
05-06-09, 10:51 pm
Today's Diet:

Woke Up (8:45 a.m.):

Chromium Picolinate
16.9 oz water

Post-Morning Cardio (10:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (11:15 a.m.):

1 packet Quaker instant oatmeal (maple and brown sugar)
Animal Omega

Lunch (1:30 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast (2 oz)
1 serving sliced turkey breast (2 oz)
1 slice American cheese
1 tbsp mustard
2 baby dill pickles
Animal Pak

Pre-Workout (4:30 p.m.):

Shock Therapy
10 oz water

Post-Workout (7:00 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (7:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (10:15 p.m.):

10 oz (w/ bone) baked chicken breast
1 serving Rice a Roni Whole Grain (chicken and herb classico)
1 cup blackeyed peas

This puts me at about 2100 calories for the day with 212 grams of protein. A little higher than I wanted to go, but that's how it turned out. My wife accidentally bought a bag of chicken breasts with the bone and skin, so they are going to get eaten. I still don't think that's too bad. Well under maintenance, and with the ridiculous amount of cardio I've done over the last 3 days I find it hard to feel guilty about 100 calories...lol.

Tomorrow is my off day, and I plan on doing a bunch of nothing.

Firedrake
05-06-09, 11:42 pm
Enjoy the off day! You earned it!

DJBrujah
05-07-09, 10:16 pm
Enjoy the off day! You earned it!

Thanks! I've enjoyed the hell out of it...lol. I have done nothing but sit around and play xbox and eat. Gotta love lazy days like this.

Today's Diet:

Woke Up (10:15 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (11:15 a.m.):

1 serving tortilla chip scoops
3 servings medium salsa
Animal Omega

Lunch (1:30 p.m.):

1 can of Campbell's Chunky Healthy Request Chicken Corn Chowder
Animal Pak

Afternoon EAA's (6:30 p.m.):

EAA Stack Juicy Watermelon
6 oz water

Dinner (8:10 p.m.):

6 oz lean beef
2 servings spaghetti sauce
1.5 serving thin spaghetti

Before Bed Protein (11:30 p.m. or so):

1 scoop casein protein powder
1 scoop whey protein powder
14 oz skim milk
2 tbsp peanut butter

Didn't get enough protein today without the big shake at the end of the night. This puts me at a total of 2080 calories for the day with 192 grams of protein. Just about right. Its back to work in the gym tomorrow, and I'm going to try to make it 4 days this week for morning cardio. We'll see how that works out.

DJBrujah
05-08-09, 11:42 am
Morning Cardio!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 10, 19.9 miles, 916 calories burned!

That makes an unheard of 4 days of morning cardio this week. If I wake up early and go tomorrow, that will be every day that I worked out this week! It's paying off too! It was only a few days ago that I weighed in at the gym and weighed 209 lbs. Today I weighed in again and I'm down to 207! The added cardio is paying off big time!

DJBrujah
05-14-09, 10:32 am
Holy shit! I’m back!

Ok, so for those of you who haven’t seen on the news what has happened here in my area, let me explain to you what I have been dealing with for the last week. Last Friday, after I went to my gym and did my morning cardio, I sat at home and got ready to go back to the gym when my wife got off work. However, around 1:30 p.m. what is known in the derecho in the weather world hit us hard.

I know what you’re thinking…what the fuck is a derecho?

A derecho (from Spanish: "derecho" meaning "straight") is a widespread and long-lived, violent convectively induced straight-line windstorm that is associated with a fast-moving band of severe thunderstorms in the form of a squall line usually taking the form of a bow echo.

http://cimss.ssec.wisc.edu/goes/blog/wp-content/uploads/2009/05/090508_g12_ir_anim.gif

I’m literally just now piecing together all the facts that I am finding out on the internet, but for the last 6 days, we have been calling it an inland hurricane, because that is exactly what it looked like on radar, and that’s exactly what the damage looked like. What I do know is this. The winds that went through my hometown of Carbondale, IL were sustained winds of 85 miles per hour, with gusts recorded as strong as 106 miles per hour before the equipment failed.

The damage is widespread. There had been heavy rain off and on for two weeks prior to the killer storm, and the ground was so saturated that the trees in my area didn’t stand a chance. Hundreds of thousands of trees were either snapped into pieces or completely uprooted from the ground. There is literally no where in my hometown without damage. On the radio they have said that over 150 miles of power line has been strung up over the last week, and over 1200 power poles have been replaced. Power companies from all over the country have come to our rescue, and tree cutting crews have come to help get trees off of buildings and out of streets. I really can’t explain to you in words just how bad the damage is.

Of course, some are luckier than others, and I feel fortunate that my home and both of our cars are not damaged extremely. The tree in my yard blew the other way and took out my neighbor’s home instead of mine, but many aren’t so lucky. They have had “feeding centers” and homeless shelters open to the general public, and we haven’t had to go to those, but that’s just because we had just gotten paid before the storm.

Power was out for 5 days in my home. Until last night I sat in the dark listening to a battery powered radio for updates. We were forced into survivor mode, and instead of watching what I ate, I just ate what I could/when I could. I haven’t been to the gym since my morning cardio session on Friday, and whether or not my gym is even damaged or open is beyond me right now. I haven’t taken any supplements since the beginning of this mess because I didn’t want to waste these expensive supplements if I can’t make it to the gym.

My plan as of now, is to give everyone until Monday. My gym may be open right now, but I’m not going to try to get out in this mess yet. My power is back now (obviously), and I imagine that power is just about back to everyone now, but the damage is so terrible that I just don't want to try to push my luck. I am going to post a couple links below, so that you can see the REAL damage, but just keep in mind...this is only a TINY amount of the damage...my whole region is destroyed, and it's going to take us months to rebuild.

http://www.youtube.com/watch?v=25_uDwwNKy4
http://www.youtube.com/watch?v=Ki-HacgTtW0&feature=related

That's it for now, I'll try to keep you guys updated if I get to keep my power.

Steve101
05-14-09, 11:55 am
Wow I haven't seen or heard anything about this on the News - Good Luck
Take the time you need to make things right for you and the family. The Gym will be there when you are ready.

DJBrujah
05-16-09, 1:55 pm
Things are slowly returning to normal. Businesses are reopening for the most part, and electricity has been back online for more than 24 straight hours for us. We had another storm last night, and it made a lot of people nervous, but everything seemed to survive just fine this time. My power didn't even flicker, which means maybe they have gotten most of the trees on and around the lines cleaned up.

My gym is open now, but like I stated before, I am going to wait until Monday to get started again. It's just been too crazy, and I'd rather not get out and get in the way of the workers. I must admit though, I am very much looking forward to getting back into the routine. Life is easier in a routine, and all this craziness has made me restless for a plan of action.

DJBrujah
05-18-09, 8:53 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

One Arm Rows:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 65 lbs x 13 reps (failure)
Set 2: 60 lbs x 13 reps (failure)

Bent Over Laterals:

Set 1: 15 lbs x 15 reps
Set 2: 15 lbs x 12 reps

Dumbbell Curls:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 15 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 10.1 miles, 461 calories burned!

I knew for a fact that I had lost some muscle over the last week. I didn't know quite how much until I got back into the gym again today. While I didn't hit any PRs today, I did tie a few, and that felt good. I dropped weight on a few lifts because I wanted to ease my way back into it and not overdo it on Day 1. I feel like I can get back to where I was a week ago within a couple weeks if I try really hard. The workout itself took a lot longer than usual (about 15 minutes), my body was like "what the hell are you doing to me?!". I had to cut down my cardio to 30 minutes as a result, but I think once I get back into the swing of this I'll be just fine. I'm motivated now, to get back to where I was.

I will have my diet up in just a bit.

Firedrake
05-18-09, 8:56 pm
You'll get there -- that was a harrowing experience for you, but your body probably enjoyed the rest!

You'll be back on track in no time!

DJBrujah
05-18-09, 10:39 pm
You'll get there -- that was a harrowing experience for you, but your body probably enjoyed the rest!

You'll be back on track in no time!

Yeah man, harrowing is the perfect word to describe this experience, but it looks like things are getting back to normal. My body definitely enjoyed the rest, but I felt pretty guilty about it even though there was nothing I could have done differently until Saturday or so when the power started working steadily again. Thanks for the encouragement! I am ready to start killing it again!

Today's Diet:

Woke Up (7:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (8:20 a.m.):

1 packet Quaker Instant Oatmeal (maple and brown sugar)
Animal Omega

Lunch (11:47 p.m.):

2 slices 100% whole grain wheat bread
1 serving of sliced chicken breast
1 serving of sliced baked ham
1 slice of American cheese
1 tbsp mustard
2 baby dill pickles
Animal Pak

Pre-Workout (4:50 p.m.):

Shock Therapy
10 oz water

Post-Workout (7:10 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (7:55 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:30 p.m.):

9 oz pan seared salmon
1.25 servings Rice a Roni Whole Grain (Spanish)
1 cup canned corn

This will put me at about 2060 calories for the day with 200 grams of protein for the day. Just about right. It feels good to be back in the routine. Not quite as stressful as worrying about the randomness of not tracking things. Tomorrow is abs day, and I'm ready to give it my best.

DJBrujah
05-20-09, 12:04 am
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches:

Set 1: 90 reps
Set 2: 80 reps
Set 3: 70 reps

Crunches: PR!

Set 1: 100 reps
Set 2: 90 reps
Set 3: 80 reps

Bent-Legged Hip Raises:

Set 1: 85 reps
Set 2: 75 reps
Set 3: 65 reps

Hanging Knee Lifts:

Set 1: 25 reps
Set 2: 25 reps
Set 3: 20 reps

Cardio: PR!

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.5 miles!, 735 calories burned!

So, I figured that I was going to go at my abs today and have lost some ground. However, I pulled off everything that I did last time and even a PR on regular crunches and cardio! It felt really good, but I felt ridiculously sore today from yesterday's workout, and I can tell that I'm going to feel even more sore tomorrow as the soreness has gotten worse and worse all day. I thought I had worked it out some in that cardio because my legs felt really great during the cardio, but the second I got off the bike my quads let me know just how unhappy they were with me.

Today's Diet:

Woke Up (9:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (10:30 a.m.):

1 packet Quaker instant oatmeal (cinnamon)
Animal Omega

Lunch (12:45 p.m.):

2 slices 100% whole grain wheat bread
1 can light chunk tuna in water
1 tbsp Miracle Whip
A few splashes of Frank's Red Hot
3 dill pickle sandwich stackers
Animal Pak

Pre-Workout (5:05 p.m.):

Shock Therapy
10 oz water

Post-Workout (7:25 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (8:05 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:25 p.m.):

7 oz baked chicken breast
1.5 servings Pasta Roni
1 cup corn

This puts me at about 2025 calories for the day with 195 grams of protein. Just about perfect! I feel good about both my diet and my workout today. Tomorrow I'll be back in the gym for dumbbell lifts and cardio.

DJBrujah
05-20-09, 8:04 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 12 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 12 reps

Shoulder Overhead Dumbbell Press:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Bent Over Laterals:

Set 1: 15 lbs x 15 reps
Set 2: 15 lbs x 12 reps

Dumbbell Curls:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 12 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 10.0 miles, 456 calories burned!

So, again, no PRs today in dumbbell lifts. I really wasn't expecting any though, so I'm not all that disappointed. It seems like the place that I lost the most from is my triceps. I'm going to have to assault them with heavy lifts to get them back to where I want to be. I feel great, and believe it or not, I've still lost weight and body fat even with the week off and "not so fantastic" diet. I'm down to 204 lbs today at 23.1% body fat. I'm getting closer and closer to my goal of 195 lbs, and I think with a little focus I can definitely get it done by July 8th.

Today's Diet:

Woke Up (9:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (10:00 a.m.):

1 serving garden salad with fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (12:15 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast
1 serving sliced baked ham
1 slice American cheese
1 tbsp mustard
Animal Pak

Pre-Workout (4:00 p.m.):

Shock Therapy
10 oz water

Post-Workout (6:05 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (6:50 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (7:45 p.m. or so):

5 oz baked chicken breast
1 serving Pasta Roni
.75 cup corn

Before Bed (11:00 p.m. or so):

1 scoop Casein protein powder
14 oz skim milk

This will put me at about 2050 calories for the day with about 205 grams of protein. That's right where I want to be. I got left overs from last night for dinner tonight because the American Idol finales are on, and my wife is at a friends house watching it. Still going to be tasty though, at least it was last night. I can't believe how sore I was today. I found it hard to do simple things like stand up from a chair or reach for something that my wife was trying to hand me. Nevertheless, when I got into the gym the soreness went away with my first lift and remained gone until I stepped off the SciFit bike. Now, I am ridiculously sore again, and looking forward to my off day tomorrow.

I will be taking a vacation to Memphis this weekend to visit with my best friend. Unfortunately he doesn't have a membership to a gym, so I'll have to skip my 2nd abs day this week, but I'm going to get my 3rd day of dumbbell lifts in on Friday before I go. I am looking forward to it.

Firedrake
05-20-09, 8:58 pm
You're getting it done, DJ, and that's what counts! Good work!

Steve101
05-20-09, 10:07 pm
Back to the Routine in a Big Way - SWEET

DJBrujah
05-21-09, 10:28 pm
You're getting it done, DJ, and that's what counts! Good work!


Back to the Routine in a Big Way - SWEET

Thanks guys! I still feel really, really sore today. My abs are just killing me. Tomorrow is going to be weird. We plan on leaving for Memphis around noon, so my workout will be around 9 a.m., which means I have to change up my whole diet. But, I'm going to kind of be winging my diet while I'm down in Memphis anyway, but I'm pretty sure I can eat fairly clean down there.

Today's Diet:

Woke Up (9:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (10:00 a.m.):

1 serving garden salad with fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (1:00 p.m.):

1 can Progresso Beef Barley soup
Animal Pak

Dinner (9:00 p.m.):

6 oz baked pork chop
2 servings mashed potatoes
1 cup green beans

Daily EAA's (10:30 p.m.):

EAA Stack
6 oz water

Before Bed Shake (11:30 p.m. or so):

1 scoop Casein protein powder
1 scoop Whey protein powder
14 oz skim milk
2 tbsp natural peanut butter (with added Omega 3's!)

This will put me at about 2060 calories for the day with 195 grams of protein. Just about right. My diet was a little screwy today due to me not taking any pre/post-workout stuff. I should have taken my EAA Stack in between lunch and dinner, but I didn't think about it until writing out my diet and looking at my supps. Anyway, my macros are just about right, a little higher fat than usual, but a quite a bit lower carbs than usual, and a lot of the fats are Omega 3's...so, it can't be that bad.

DJBrujah
05-22-09, 12:12 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 14 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 13 reps

Shoulder Overhead Dumbbell Press:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Bent Over Laterals:

Set 1: 15 lbs x 15 reps
Set 2: 15 lbs x 15 reps

Dumbbell Curls:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 15 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 10, 10.0 miles, 460 calories burned!

Overall, a good workout! I'm making up ground slowly but surely and I feel like in a week or so, I might be ready to take it back to the level I was at before the storm. I am leaving for Memphis in about an hour, but I've managed to get all my supplements in today except Pak so far (which I will take with my lunch). I'm going to step away from supplements for the weekend since I will be away from home and the gym. I'm not sure if my gym is open on Monday since it's a holiday, but if it is...I'll be busting out my dumbbell lifts again then.

DJBrujah
05-26-09, 7:13 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 95 reps
Set 2: 85 reps
Set 3: 75 reps

Crunches:

Set 1: 100 reps
Set 2: 90 reps
Set 3: 80 reps

Bent-Legged Hip Raises:

Set 1: 85 reps
Set 2: 75 reps
Set 3: 65 reps

Hanging Knee Lifts: PR!

Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Cardio: PR!

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.5 miles, 748 calories burned!

So, I had a great time this weekend in Memphis visiting my best friend. We visited the famous Beale St. on Sunday, and that was a blast. We got back at about 5:00 p.m. on Monday, and unfortunately, my gym was closed due to the holiday. So, I didn't get my dumbbell lifts in yesterday.

Today it was back to the gym for my 1st Abs day of the week, and I feel like I killed it! PRs in Bicycle Crunches, Hanging Knee Lifts and Cardio! It felt really good, and I feel like the extra day off last week helped me to heal up and go in today prepared. I fully expect to be sore as hell tomorrow, and I'm looking forward to it.

I will post the diet a little later.

DJBrujah
05-26-09, 11:20 pm
Today's Diet:

Woke Up (9:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (10:30 a.m.):

1 packet Quaker instant oatmeal
Animal Omega

Lunch (12:30 p.m.):

1 can Progresso New England Clam Chowder
Animal Pak

Pre-Workout (3:00 p.m.):

Shock Therapy
10 oz water

Post-Workout (5:45 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (6:30 p.m.):

1 scoop Whey protein powder
8 oz skim milk

On the Run Protein (8:15 p.m.):

Protein Bar (30 grams protein, 360 calories)(Running late looking at a new car for my wife)

Dinner (10:30 p.m.):

8 oz baked boneless skinless chicken breast
1 cup canned green beans and potatoes

This puts me at about 2070 for the day, with 208 grams of protein. I really wasn't sure how this diet was going to turn out when I got stuck out at my brothers house looking at what is soon to be my wife's new car. I had to stop at the store and get a protein bar (I would have ended up with a casein shake anyway). It turned out just right, but I think I would have preferred a shake at the end of the day. It just got too late. Tomorrow, I will be back in the gym for some dumbbell lifts, I can't wait!

DJBrujah
05-27-09, 8:45 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows: PR!

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

One Arm Rows:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 65 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Bent Over Laterals:

Set 1: 15 lbs x 15 reps
Set 2: 15 lbs x 15 reps

Dumbbell Curls:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 47.5 lbs x 15 reps
Set 2: 47.5 lbs x 15 reps

Dumbbell Squats:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 x 15 reps
Set 2: 120 x 12 reps

Dumbbell Lunges: PR!

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.2 miles, 708 calories burned!

That felt really good! I'm finally getting back to where I was before the storm, and it took a little extra effort on my part today to get as close as I did, but I'm glad that I put that extra effort in. I got 2 PRs, and that's a very welcome change for a dumbbell day. I think by next week I will be back where I was. I'll post my diet a little later.

Firedrake
05-27-09, 9:10 pm
Great work pushing through to get back!

DJBrujah
05-27-09, 9:56 pm
Great work pushing through to get back!

Thanks Jim! It felt really good! I bet that I'm sore as hell tomorrow though.

Today's Diet:

Woke Up (8:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (9:30 a.m.):

1 packet Quaker Instant Oatmeal (banana bread flavor)
Animal Omega

Lunch (12:00 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast
1 serving sliced turkey breast
1 slice American cheese
1 tbsp mustard
2 zesty dill pickle spears
Animal Pak

Pre-Workout (4:45 p.m.):

Shock Therapy
10 oz water

Post-Workout (7:10 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (7:55 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:30 p.m.):

7 oz baked pork chop
2 servings mashed potatoes
1.5 servings broccoli in low fat cheese sauce

This will put be at about 2060 calories for the day, with 195 grams of protein. Almost exactly where I want to be! Tomorrow is my off day, and I'm hoping that I'm not too sore to enjoy it...lol. I'm sure I'll get by regardless.

DJBrujah
05-28-09, 8:37 pm
Today's Diet:

Woke Up (8:45 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (10:00 a.m.):

1 packet Quaker Instant Oatmeal (cinnamon flavor)
Animal Omega

Lunch (12:30 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast
1 serving sliced turkey breast
1 slice American cheese
1 tbsp mustard
2 dill pickle spears
Animal Pak

Afternoon EAAs (5:30 p.m.):

EAA Stack Juicy Watermelon
6 oz water

Pre-Dinner Snack (6:15 p.m.):

1 dill pickle spear
1 medium red apple

Dinner (7:30 p.m.):

5 slices 100% whole grain wheat bread (4 for sandwiches, 1 toasted and mixed with meat)
8 oz lean ground beef
.5 serving barbecue sauce
2 slices American cheese
1 serving fresh iceberg lettuce

Before Bed (11:30 p.m. or so):

1 scoop Casein protein powder
14 oz skim milk

This will put me at about 1980 calories for the day with 205 grams of protein, and that's a result that I can be happy about. I am sore as hell today in the abs from my Tuesday workout, and I'm glad that I don't have to work on abs tomorrow. I will, however, be in the gym knocking out some more dumbbell lifts in an attempt to get myself back to where I was before the storm. I feel like I'm almost there already, but I know I have a few more strides to make. I'm ready, and as focused as ever before.

DJBrujah
05-29-09, 9:39 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 13 reps
Set 2: 100 lbs x 15 reps

One Arm Rows:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 11 reps

Bent Over Laterals:

Set 1: 15 lbs x 15 reps
Set 2: 15 lbs x 15 reps

Dumbbell Curls: PR!

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 13 reps

Dumbbell Squats:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 10, 15.1 miles, 700 calories burned!

So, I'm not quite there yet, but I've made some pretty vast improvements over the last two workout sessions. I haven't caught back up in everything, but I've had PRs in Two Arm Dumbbell Rows, Dumbbell Lunges and now Dumbbell Curls as well since the storm. Everything else is either tied or within a few reps of being exactly where I was on May 8th. That's inspiring! Tomorrow is my second abs day of the week, and today my abs feel just about ready for the workout, so I think it's going to be timed just right.

My diet will be up in just a little while.

DJBrujah
05-29-09, 10:41 pm
Today's Diet:

Woke Up (8:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (9:30 a.m.):

1 serving Apple Cinnamon Cheerios
1/2 cup skim milk
Animal Omega

Lunch (12:00 p.m.):

2.5 slices 100% whole grain wheat bread
4 oz lean ground beef
.25 serving barbecue sauce
1 slice American cheese
Animal Pak

Pre-Workout (4:45 p.m.):

Shock Therapy
10 oz water

Post-Workout (7:10 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (7:55 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:05 p.m.):

7 oz baked skinless boneless chicken breast
1 serving Pasta Roni (Chicken and Broccoli flavor)
1 cup corn

This will put me at about 2040 calories for the day, with 206 grams of protein. Almost perfect! I feel great about both my diet and my workout today! Tomorrow it's time to destroy my abs once again.

DJBrujah
05-30-09, 8:08 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 100 reps
Set 2: 90 reps
Set 3: 80 reps

Crunches: PR!

Set 1: 100 reps
Set 2: 95 reps
Set 3: 85 reps

Bent-Legged Hip Raises: PR!

Set 1: 90 reps
Set 2: 80 reps
Set 3: 70 reps

Hanging Knee Lifts: PR!

Set 1: 30 reps
Set 2: 25 reps
Set 3: 25 reps

Cardio: PR!

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 11, 16.0 miles!, 788 calories burned!

Hell yes! That is exactly what I needed to get me back in the right state of mind and focused on pushing out big numbers! PRs in everything today! My abs are officially spent! That felt awesome!

Tomorrow is my off day, and I am going to get my wife's new car for her. Other than that I plan on just sitting around, watching NASCAR, complaining about how much my abs hurt...lol. The diet will be up in a while.

DJBrujah
05-30-09, 10:08 pm
Today's Diet:

Woke Up (9:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (10:30 a.m.):

1 serving Apple Cinnamon Cheerios
1/2 cup skim milk
Animal Omega

Lunch (12:30):

2 slices 100% whole grain wheat bread
5 oz light chunk tuna
1 tbsp Miracle Whip
3 dill pickle sandwich stackers
A few splashes Frank's Red Hot
Animal Pak

Pre-Workout (4:00 p.m.):

Shock Therapy
10 oz water

Post-Workout (6:40 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (7:25 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:45 p.m.):

6 oz pan seared salmon
1 serving Rice A Roni Nature's Way Long Grain and Wild Rice
1 cup blackeye peas

Before Bed (11:30 p.m. or so):

14 oz skim milk
1 scoop Casein protein powder

This puts me at 2020 calories for the day, with 220 grams of protein! That's what I'm talking about! A great diet, a great workout...just a great day. I anticipate a lot of soreness tomorrow, and even more on Monday, but I'm ready for it.

DJBrujah
06-01-09, 8:31 pm
Today's Workout: Dumbbells and Cardio

Pushups:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Flat Dumbbell Bench Press: PR!

Set 1: 110 lbs x 15 reps
Set 2: 100 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Bent Over Laterals:

Set 1: 15 lbs x 15 reps
Set 2: 15 lbs x 15 reps

Dumbbell Curls:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 15 reps

Dumbbell Squats:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 11, 15.2 miles, 731 calories burned!

And with that...I have done it! I have brought myself back to where I was before the storm! Everything that I did today was at the same weight and reps OR BETTER than where I was on May 8th! It took a lot of hard work, and I've been sore as hell as a result of that hard work, but it was totally worth it! It's time to start knocking out PRs again now! I am motivated, and ready to get back to kicking ass! My diet will be up later.

DJBrujah
06-01-09, 10:33 pm
Today's Diet:

Woke Up (8:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (9:15 a.m.):

1 serving Apple Cinnamon Cheerios
1/2 cup skim milk
Animal Omega

Lunch (12:30 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast
1 serving sliced turkey breast
1 slice American cheese
1 tbsp mustard
2 dill pickle spears
Animal Pak

Pre-Workout (4:45 p.m.):

Shock Therapy
10 oz water

Post-Workout (7:00 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (7:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:15 p.m.):

8 oz baked chicken breast
2 cups green beans and potatoes

Before Bed:

1 medium yellow apple

This puts me at about 1850 calories for the day, with 202 grams of protein. A little low on the calories, but I won't argue with it because my protein levels are high enough and I'm not hungry. An awesome workout today and a great diet. I feel good about this. I've recently upped the amount of water I drink in a day from 1 gallon to about 1.5 gallons per day. I think this has also resulted in me feeling better. Tomorrow is abs day #1 for the week, and I'm gonna kill it!

DJBrujah
06-02-09, 7:13 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches:

Set 1: 100 reps
Set 2: 90 reps
Set 3: 80 reps

Crunches: PR!

Set 1: 100 reps
Set 2: 100 reps
Set 3: 90 reps

Bent-Legged Hip Raises: PR!

Set 1: 95 reps
Set 2: 85 reps
Set 3: 75 reps

Hanging Knee Lifts:

Set 1: 30 reps
Set 2: 25 reps
Set 3: 25 reps

Cardio: PR!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 11, 20.4 miles, 990 calories burned!

Another great workout today! These last few workouts have been awesome! It feels easier every time, and I love a challenge, so that makes me go harder every time. Level 11 is feeling surprisingly easy on the bike. I might have to step it up to Level 12, but I was on Level 10 forever, so I don't want to do too much too fast. We'll see how I feel about it later in the week.

The diet will be up a little later.

Firedrake
06-02-09, 7:59 pm
VERY nice -- how're the abs feeling?

DJBrujah
06-02-09, 8:07 pm
VERY nice -- how're the abs feeling?

Thanks man! The abs are absolutely spent right now. They feel numb! I know that lack of feeling is going to turn into a bunch of pain tomorrow, but I'm looking forward to it. Soon you won't be the only one showing abs!

DJBrujah
06-02-09, 10:52 pm
Today's Diet:

Woke Up (8:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (9:45 a.m.):

1 serving garden salad w/ fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (12:30 p.m.):

1 can Progresso Beef Barley soup
Animal Pak

Pre-Workout (3:00 p.m.):

Shock Therapy
10 oz water

Post-Workout (5:45 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (6:30 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:30 p.m.):

8 oz pan seared New York strip steak
1.25 servings Rice a Roni Whole Grain Spanish Rice
1 cup corn

This puts me at about 1960 calories for the day, with 185 grams of protein. A little bit lower than I have been going recently, but a casein shake would be a ridiculous overkill. I'm satisfied with my diet, and I'm extremely happy about my workout. Tomorrow it's back to business lifting dumbbells. We'll see if I have a PR in me!

DJBrujah
06-03-09, 8:47 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows: PR!

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 100 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Bent Over Laterals: PR!

Set 1: 17.5 lbs x 15 reps
Set 2: 17.5 lbs x 15 reps

Dumbbell Curls: PR!

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 15 reps

Dumbbell Squats:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 11, 10.3 miles, 503 calories burned!

Well, today's workout started late as my wife had to stay at work for about 20 extra minutes. I also took a little longer between sets than usual (more than I realized) and ended up having to cut my cardio from 45 minutes to 30 minutes as a result. I wasn't thrilled with that, but I was pretty damn happy about the PRs! My curls just keep going up! Hopefully on Monday I will feel ready to try 130 on my squats and deadlifts.

The diet will be up in a while!

DJBrujah
06-03-09, 11:22 pm
Today's Diet:

Woke Up (8:15 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (9:15 a.m.):

1 serving garden salad with fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (1:30 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast
1 serving sliced turkey breast
1 slice American cheese
1 tbsp mustard
2 dill pickle spears
Animal Pak

Pre-Workout (4:55 p.m.):

Shock Therapy
10 oz water

Post-Workout (7:15 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (8:00 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:45 p.m.):

9 oz baked chicken breast
1 serving Pasta Roni (Garlic and Olive Oil Vermicelli)
1 serving garden salad with fat free Italian dressing

This puts me at about 1940 calories for the day, with 215 grams of protein. It doesn't get any better than that! A great diet, coupled with a great workout makes for another great day. Tomorrow is my first off day of the week, and I am ready for it. My abs are crazy sore from yesterday, and I know from experience that my abs are going to be even more sore tomorrow.

DJBrujah
06-05-09, 8:52 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 12 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press: PR!

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 17.5 lbs x 15 reps
Set 2: 17.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 15 reps

Dumbbell Squats: PR!

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 11, 10.1 miles, 487 calories burned!

A pretty good workout today! I got a couple of new PRs, but I wanted one more. I was going to go for 130 lbs in my Deadlifts as well, but my lower back urged me not to after 2 sets of heavy squats. So, I went with 120 lbs. I think I'll be ready for the 130 lbs next week, my back just decided that it didn't want to cooperate this time. I am still happy with the 2 PRs though, it's a lot better than I was doing a couple weeks ago. I'm back in my stride now, and it puts a smile on my face.

DJBrujah
06-05-09, 9:59 pm
Today's Diet:

Woke Up (8:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (10:15 a.m.):

1 packet Quaker Weight Control instant oatmeal (maple and brown sugar)
Animal Omega

Lunch (1:30 p.m.):

4 oz baked chicken breast
.5 serving Pasta Roni (Garlic and Olive Oil Vermicelli)
Animal Pak

Pre-Workout (4:55 p.m.):

Shock Therapy
10 oz water

Post-Workout (7:15 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (8:00 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:50 p.m.):

8 oz baked pork chop
2 servings mashed potatoes
1.5 servings broccoli in low fat cheese sauce

This puts me at about 2070 calories for the day, with 211 grams of protein. That's pretty good if you ask me! I weighed in today at 199 lbs! 4 lbs to go until I am at goal weight! I think I'm going to get there WAY before I thought I would, which is exciting. Even at goal weight, my body isn't where I want it to be just yet...therefore, there will be a new goal weight when this one is over, with an even more unrealistic deadline to lose the weight! We all need something to motivate us, right? I'm thinking 180 lbs...but I'll decide later...I want to see these abs that I'm training like a madman! I won't stop until I get my very first six pack.

Firedrake
06-06-09, 1:16 pm
Very nice work! You're definitely making serious progress, and you keep pushing harder. I think you made a good call, though, on the DBSLDLs.

DJBrujah
06-06-09, 7:37 pm
Very nice work! You're definitely making serious progress, and you keep pushing harder. I think you made a good call, though, on the DBSLDLs.

Thanks! I think I made the right call on the deadlifts as well...My back is sore today, but it's not injured...and that's the important part.

Today's Workout:

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 100 reps
Set 2: 95 reps
Set 3: 85 reps

Crunches: PR!

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Bent-Legged Hip Raises: PR!

Set 1: 100 reps
Set 2: 90 reps
Set 3: 80 reps

Hanging Knee Lifts: PR!

Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Cardio: PR!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 11, 20.6 miles, 1017 calories burned!

And I'm spent! That's once again a PR in EVERYTHING on Abs day! The cardio was intense! I got nauseous after one of the hills, but it was gone after just a few seconds. I think I was just pushing it a little bit too hard. Regardless, I feel fantastic now! My abs have that weird numb feeling that I get directly after a really intense workout, and I can tell that I'm going to be in a lot of pain tomorrow and Monday, but I'm ready for it! I'll be back later to report the diet.

Firedrake
06-06-09, 7:41 pm
Very, VERY nice . . . that you got through the transient nausea and got it done says a lot!

DJBrujah
06-06-09, 9:31 pm
Very, VERY nice . . . that you got through the transient nausea and got it done says a lot!

Thanks! That nausea was rough, but I just slowed my pace for a few seconds to see if it would go away, and sure enough it did. I'm not sure if I was just pushing it too hard, or if I took too big of a drink of water, or what.

Today's Diet:

Woke Up (10:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate
16.9 oz water

Morning Snack (11:05 a.m.):

1 serving Apple Cinnamon Cheerios
1/2 cup skim milk
Animal Omega

Lunch (1:00 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast
1 serving sliced turkey breast
1 slice American cheese
1 tbsp mustard
2 dill pickle spears
Animal Pak

Pre-Workout (3:15 p.m.):

Shock Therapy
10 oz water

Post-Workout (6:05 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (6:50 p.m.):

1 scoop Whey protein powder
8 oz skim mlik

Dinner (8:35 p.m.):

8 oz grilled New York strip steak
2.5 servings scalloped potatoes
1 cup corn

This puts me at 1980 calories for the day, with 205 grams of protein. Good stuff! Another great workout with a fantastic diet, and another workout week brought to a close. Tomorrow is my off day, and I will be sitting around watching NASCAR and relaxing. I start my first semester back at college on Monday with my first two classes (Psychology and Speech). I am excited to be back in school, although the time off was nice. It's going to present challenges to my diet, but I think I can find ways to work around it/pack a sandwich. Monday it will be back to business, in many ways, and I'm stoked.

DJBrujah
06-08-09, 8:44 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press: PR!

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 17.5 lbs x 15 reps
Set 2: 17.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts: PR!

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 13 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 11, 15.4 miles, 741 calories burned!

Two PRs today and they were exactly the two that I wanted! I put my mind to it, and I got it done! My back was much more cooperative today trying 130 lbs deadlifts, but I still didn't get the entire 30 reps. I guess that just leaves me something to strive for next time. I'll post my diet shortly!

Firedrake
06-08-09, 8:50 pm
YYYAAAAAAYYYYYY!

There's always a new goal for every PR, my friend. Keep pushin' it; you're really making progress!

DJBrujah
06-09-09, 12:09 am
YYYAAAAAAYYYYYY!

There's always a new goal for every PR, my friend. Keep pushin' it; you're really making progress!

You're right about that. There's always another goal to be met, and I'm ready for the challenge. Thanks for your support!

Today's Diet:

Woke Up (7:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate

Morning Snack (8:15 a.m.):

1 serving Apple Cinnamon Cheerios
1/2 cup skim milk
Animal Omega

Lunch (12:00 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced turkey breast
1 serving sliced ham
1 slice American cheese
1 tbsp mustard
2 dill pickle spears
Animal Pak

Pre-Workout (4:45 p.m.):

Shock Therapy

Post-Workout (7:15 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (8:15 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:00 p.m.):

9 oz baked pork chops
1 serving Rice A Roni Whole Grain (Roasted Garlic Italiano)
1.5 servings broccoli in low fat cheese sauce

This puts me at about 2010 calories for the day, with 207 grams of protein. Just about perfect! Today was my first day back at college. My classes both seem fairly interesting, and although I am not necessarily looking forward to speaking in public (I have a Speech class required for my degree), I think I can manage a B at the worst in the class. I'm hoping for all A's so that I can reward myself with a big fat steak dinner of some sort at the end of the semester...maybe even some ribs and Lonestar...who knows? Hopefully by that time (the end of July) I will be closer to 180 lbs and showing abs.

DJBrujah
06-09-09, 7:21 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 100 reps
Set 2: 100 reps
Set 3: 90 reps

Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Bent-Legged Hip Raises: PR!

Set 1: 100 reps
Set 2: 95 reps
Set 3: 85 reps

Hanging Knee Lifts:

Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 11, 20.2 miles, 976 calories burned!

A really good Abs day! I am wiped out, that's for sure. I am surprising less sore today than I thought I would be, but I'm sure I won't be able to say the same thing tomorrow. I killed my abs today, and I fully expect them to make walking around campus a bit more difficult tomorrow.

Firedrake
06-09-09, 7:26 pm
Very nice -- waist must be getting tighter!

DJBrujah
06-09-09, 10:33 pm
Very nice -- waist must be getting tighter!

It's certainly getting there! I haven't measured myself in over a week, and to be honest I think I like it better when I wait for measurements rather than taking them every week. It's cooler to see the results after a month, as they really blow your mind. I lost just about an inch and a half in a month, and that measurement came on May 30th. So, on June 30th or so...we'll see just how tight that waist is. I know my size 38 pants are REALLY loose on me right now. I've had to break out a couple pair of old 36s...lol. Thanks for your support, keeps me motivated!

Today's Diet:

Woke Up (7:45 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate

Morning Snack (9:15 a.m.):

1 serving Banana Nut Cheerios (FTW!)
1/2 cup skim milk
Animal Omega

Lunch (12:45 p.m.):

3 oz baked pork chop
.5 serving Rice a Roni Whole Grain
Animal Pak

Pre-Workout (3:00 p.m.):

Shock Therapy

Post-Workout (6:05 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (6:50 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:45 p.m.):

1 serving Lemon Dill Salmon
.5 serving Pasta Roni (Garlic and Olive Oil Vermicelli)
1 cup blackeye peas

Before Bed (11:00 p.m. or so):

1 scoop Casein protein powder
14 oz skim milk

This will put me at 1950 calories for the day, with 197 grams of protein. A little low, but not enough to worry about by any means. Those Banana Nut Cheerios were awesome! A delicious way to get some oats in. I highly recommend them. Tomorrow it's back to dumbbell lifts, and I'm ready to meet the challenge.

DJBrujah
06-10-09, 9:46 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 17.5 lbs x 15 reps
Set 2: 17.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions: PR!

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts: PR!

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges: PR!

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 11, 15.6 miles, 757 calories burned!

Hell yeah! That was a great workout! I got the full 30 reps on my deadlifts, I increased weight on my triceps extensions and my lunges, and as a result...I got three new PRs. For some reason my abs really got tight when I was doing my workout today. I mean, they were sore all day from my killer abs day yesterday, but when I started working out they got really tight. It felt pretty cool!

I'll be back later with the diet!

DJBrujah
06-10-09, 10:24 pm
Today's Diet:

Woke Up (7:45 a.m.):

2 scoops Whey protein powder
8 oz skim milk
Chromium Picolinate (LAST DOSE!)

Morning Snack (9:15 a.m.):

1 serving Apple Cinnamon Cheerios
1/2 cup skim milk
Animal Omega

Lunch (12:00 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced turkey breast
1 serving sliced baked ham
1 slice American cheese
1 tbsp mustard
Animal Pak

Pre-Workout (4:40 p.m.):

Shock Therapy

Post-Workout (7:05 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (8:00 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:00 p.m.):

8 oz baked chicken breast
2 servings mashed potatoes
1 cup corn

This will put me at 2070 calories for the day, with 206 grams of protein. Just about perfect! I am feeling pretty wiped out at this point. Ready for my off day tomorrow, that's for certain. Tomorrow will also conclude my first week back at college, and as far as I can tell I have A's in both of my classes as of now. Given...it's only a week in, but I think I can manage A's in both classes, and in 7 weeks, we'll find out.

DJBrujah
06-12-09, 8:15 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row;

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press: PR!

Set 1: 75 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 17.5 lbs x 15 reps
Set 2: 17.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 11, 15.2 miles, 735 calories burned!

Today's Diet:

Woke Up (9:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (10:30 a.m.):

1 serving Apple Cinnamon Cheerios
1/2 cup skim milk
Animal Omega

Lunch (12:15 p.m.):

3 oz pan seared beef steak
.5 serving Rice a Roni Nature's Way Long Grain and Wild Rice
.5 cup green beans
Animal Pak

Pre-Workout (4:00 p.m.):

Shock Therapy

Post-Workout (6:30 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (7:15 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:00 p.m.):

1 6" Subway Club w/ double meat, veggies and American cheese

Before Bed (11:00 p.m. or so):

1 scoop Casein protein powder
14 oz skim milk

This will put me at about 1870 calories for the day with 201 grams of protein. A little low, but tomorrow is going to be my cheat day for the month of June, so I'm not going to worry about going a little low on the calorie side today. I got the amount of protein that I wanted, and that's what is important.

I think I might have pulled something in my shoulder today when I was doing my dumbbell lifts. I got a real sharp pain on the top of my shoulder, but it mostly faded out for the rest of the workout. I've felt a brief pain there a few times since, but it's mostly been ok. Luckily, I don't have to lift dumbbells again until Monday, so hopefully the couple of days off will allow whatever I pulled/tore to heal.

I am going to attempt to get my abs workout in tomorrow morning...but we have a lot planned, so I'm not sure if I'll get it in. One of our favorite local bands is playing a private party, and a lot of my friends are camping out and barbecuing various things. So, I plan on drinking a few beers, having some bbq, and relaxing. Here's to that!

DJBrujah
06-15-09, 7:47 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 15 reps

Two-Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals: PR!

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 12 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 11, 15.4 miles, 748 calories burned!

A pretty good workout today! I wasn't expecting to get any PRs today, but when I went to do my Bent Over Laterals, someone already had both sets of 17.5 lbs dumbbells, so I stepped it up and knocked it out with the 20 pounder. My shoulder is still a little sore when doing Presses, but it wasn't as bad as Friday, so I think it'll be fine. I will have my diet up later!

DJBrujah
06-15-09, 9:50 pm
Today's Diet:

Woke Up (8:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (9:15 a.m.):

1 serving Banana Nut Cheerios
1/2 cup skim milk
Animal Omega

Lunch (12:00 p.m.):

2 slices 100% whole grain wheat bread
1 serving sliced turkey breast
1 serving sliced baked ham
1 slice American cheese
1 tbsp mustard
Animal Pak

Pre-Workout (3:35 p.m.):

Shock Therapy

Post-Workout (6:15 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (7:00 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:15 p.m.):

7 oz baked chicken breast
1 serving Rice a Roni Long Grain and Wild Rice
1 cup corn

This puts me at 1935 calories for the day, with 195 grams of protein. Just about right! While my cheat day on Saturday was fun, and I enjoyed the few beers and the DQ blizzard, as always it feels good to be back in the routine. I gave my first speech in school today, and I managed an A! I'm getting off to a good start this semester, and hopefully my goal of two A's can turn into a reality. Tomorrow is my first Abs day of the week, and I'm ready to kill em!

DJBrujah
06-16-09, 7:23 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches: PR!

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Bent-Legged Hip Raises: PR!

Set 1: 100 reps
Set 2: 100 reps
Set 3: 90 reps

Hanging Knee Lifts: PR!

Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Cardio: PR!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 11 21.0 miles!, 1051 CALORIES BURNED!

That is what I'm talking about! Awesome, AWESOME Abs Day! PRs in three out of four exercises AND an unbelievable PR in cardio. I killed it today, no ifs, ands or buts about it. Now it's time to study for my Psychology quiz tomorrow so I can keep my GPA up! Diet will be up later!

DJBrujah
06-16-09, 7:47 pm
Turns out I can give you my diet right now!

Today's Diet:

Woke Up (8:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (9:15 a.m.):

1 serving Honey Nut Cheerios
1/2 cup skim milk
Animal Omega

Lunch (12:45 p.m.):

2 slices 100% whole grain wheat bread (toasted)
2 servings light chunk tuna (packed in water)
1 tbsp Miracle Whip
A few splashes Frank's Red Hot
3 dill pickle sandwich stackers
Animal Pak

Pre-Workout (3:00 p.m.):

Shock Therapy

Post-Workout (6:00 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (6:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:00 p.m. or so):

8 oz pan seared beef steak
2 servings mashed potatoes
1 cup blackeye peas

This will put me at 2050 calories for the day, with about 210 grams of protein. Doesn't get much better than that! I feel really good about everything today. My diet is on track, my workout was intense, my day in college went well, and my wife is in a good mood. But, if I'm going to be in a good mood tomorrow, then I need to study for my quiz. So I'm off to do that.

DJBrujah
06-17-09, 8:43 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Row:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row: PR!

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio: PR!

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12!, 16.0 miles, 806 calories burned!

Today's Diet:

Woke Up (8:45 a.m.):

2 scoops of Whey protein powder
8 oz skim milk

Morning Snack (9:35 a.m.):

1 serving Honey Nut Cheerios
1/2 cup skim milk
Animal Omega

Lunch (11:30 a.m.):

2 slices 100% whole grain wheat bread
1 serving sliced turkey breast
1 serving sliced baked ham
1 slice American cheese
Animal Pak

Pre-Workout (4:00 p.m.):

Shock Therapy

Post-Workout (6:45 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (7:30 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:15 p.m. or so):

8 oz baked chicken breast
1 serving Pasta Roni (Garlic and Olive Oil Vermicelli)
1 cup corn

This will put me at about 2090 calories, with 210 grams of protein. A little higher than usual, but it's mostly protein so I'm going going to worry about it. My workout today felt really good. I was actually quite surprised, because lately I've been finding myself a little nauseous after my cardio, but today, when I stepped off the bike my body told me immediately "YOU ARE HUNGRY!". I couldn't believe it. I felt ridiculously hungry, and quite honestly still do. I'm about to have my protein shake, but I'm ready for dinner! Tomorrow is my off day, and I plan on relaxing in front of the tube with some Xbox.

Firedrake
06-19-09, 12:10 am
Sweet stuff DJ. Really solid stuff.

DJBrujah
06-19-09, 11:58 am
Sweet stuff DJ. Really solid stuff.

Thanks man, I really feel like I've been killing it lately!

Unfortunately, two things have happened in the last 24 hours that have made it impossible for me to make it to the gym today:

1: On my way out of school yesterday, I was putting my cheap sunglasses back on and not paying attention to where I was walking, and then I went off a step before I realized that I was going to. I came down hard on my left knee. Hard enough to rip a big hole in my newest pair of black jeans. It took a chunk of of skin about the size of a half dollar off of my knee, and it hurt like hell. It still hurts quite a bit today, but I'd workout anyway, but I can't really bend my knee all that well as a result of the skin trying to sew itself back shut. It would be silly for me to try to go into the gym and keep that skin from healing by trying to do squats/deadlifts/lunges/cardio.

2: My wife came home today from work and let me know that the Rec Center hadn't extended our membership for the summer semester, even though my wife spent an hour in their office renewing our membership so this wouldn't happen. So, even if my knee wasn't busted to hell, I couldn't go to my gym, because I'm officially not a member until these morons get the paperwork figured out.

F-R-U-S-T-R-A-T-E-D!

DJBrujah
06-22-09, 8:46 pm
So, today I decided to ignore the giant wound on my knee and go into the gym to push out some dumbbell lifts! The wound has shrunk to the size of a quarter now, and is scabbed over, so I figured it would be ok to do some light lifting (but not too light!).

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 100 lbs x 15 reps

One Arm Rows:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 12 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.4 miles, 770 calories burned!

Today's Diet:

Woke Up (8:15 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (9:45 a.m.):

1 serving Honey Nut Cheerios
1/2 cup skim milk
Animal Omega

Lunch (11:55 a.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast
1 serving sliced turkey breast
1 slice American cheese
1 tbsp mustard
Animal Pak

Pre-Workout (3:30 p.m.)(It's a long story):

Shock Therapy

Post-Workout (7:15 p.m.)(Like I said, long story):

8 oz orange juice
Animal Nitro

Post-Post-Workout (8:00 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:45 p.m.):

7 oz baked chicken breast
1.5 serving Pasta Roni Nature's Way (Olive Oil and Italian Herb)
1 cup grean beans

This will put me at about 1915 calories for the day, with 202 grams of protein! Just about perfect for the diet! I'm ready for dinner right now.

The workout was pretty good. I took it easy a little, because I didn't get to workout on Friday or Saturday, so I wanted to jump back in slowly and surely. I felt the wound on my knee cracking apart while doing the squats, but I knocked them out anyway. I think by Wednesday it will be a lot better.

I've been doing awesome in school. I'm keeping an A average in both of my classes, and that's no easy task in summer school when you have half as much time to learn the same amount of stuff. I have another speech next Wednesday, and I'm not entirely sure what I'm going to do it on yet, but we'll see.

Tomorrow is Abs Day, and I'm ready.

DJBrujah
06-23-09, 2:27 am
Also, before I go to bed for the night...I've put up new Progress Pictures on My Bodyspace (The link is in my sig). If you go there and check out the difference between my first progress picture (February) and the picture I took today, it's pretty awesome. I've come a long way, and sometimes I don't give myself enough credit for it. Seeing it in pictures really doesn't give me much of a choice but to be proud of what I've accomplished thus far. I still feel like there's a long way to go. I'm beginning to see the indentations of the outer lines of my upper abs, but I've still got quite a bit of fat to lose from my lower abs and lower chest. It's been hard to find time for morning cardio since I started school...but maybe I should try to squeeze some in.

Firedrake
06-23-09, 6:49 pm
WOW! I just looked at the bodyspace pages -- that's some hellacious progress. Great workout, too!

DJBrujah
06-23-09, 8:17 pm
WOW! I just looked at the bodyspace pages -- that's some hellacious progress. Great workout, too!

Thanks man! I'm awfully proud of the progress that I've made thus far. I feel like I am probably about 1-3 months from being done with losing weight, and that's really damn exciting. I CAN'T WAIT until the day that I can start eating big to put on muscle. I told my wife today after seeing an ad on tv for waffle fries that I think I'm going to make seasoned waffle fries a staple in my "Get Big" diet...lol. I'm most excited about adding some size to my deltoids, to me...that's where it's at...I want big thick delts.

I am about to sell my wife's old car, and I get to spend that money on anything that I want. First, I'm buying my wife a microwave...because we need it, and she wants one, and I value my life. Secondly, I'm putting an EGR valve in my Firebird so that it runs perfectly again. Then, with whatever is left (should be the better part of 300 bucks) I get to buy supplements. Of course I'm going to stock up on Pak, Nitro and Omega (those are staples in my supplementation for the foreseeable future). But I think this time, I am going to highly consider buying some Torrent and Intra Aid for when I prepare to gain weight. I already have 3 cans of Pump just waiting for that day, might as well get the Torrent and Intra Aid to complete the AWO stack. That and some Whey and I should be good to go.

Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Bent-Legged Hip Raises: PR!

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Hanging Knee Lifts:

Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 12, 20.5 miles, 1018 calories burned!

The workout felt REALLY good! I think I've reached the point where I'm doing as many bicycle crunches/crunches/hip raises as I'm going to attempt. Doing 300 of each just takes so long...then I have to drive to the gym to do my knee lifts and cardio. I can't see doing more than 300 reps of these anyway...I'm plum tuckered out when I've done those 900 reps. So, it looks as though I've hit my last PR for now on those.

Today's Diet:

Woke Up (9:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (9:45 a.m.):

1 serving of Honey Nut Cheerios
1/2 cup skim milk
Animal Omega

Lunch (12:20 p.m.):

1 can Campbell's Chunky Steak and Potato soup
Animal Pak

Pre Workout (3:00 p.m.):

Shock Therapy

Post-Workout (6:00 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (6:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:00 p.m or so):

7 oz baked pork chop
2 servings roasted garlic mashed potatoes
1 cup corn

This will put me at about 1940 calories for the day, with 185 grams of protein. A little low, but not too bad, and certainly not enough to warrant drinking a Casein shake before bed. I feel good about my diet and my workout, but I'm not sure how I feel about my Speech outline that is due tomorrow, so I better get busy on that. Tomorrow is more dumbbell lifts, and we'll see if I can push out a PR!

DJBrujah
06-24-09, 9:10 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 13 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press: PR!

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 12, 10.4 miles, 512 calories burned!

What a fantastic workout! That PR on the Overhead Presses felt awesome. Usually I have a pretty decent amount of sweat on my shirt after doing my lifts, but today, I was just plain drenched, and that's BEFORE cardio! My knee didn't bother me at all today, and that's exactly what I was hoping would happen. I think I'm going to be just about ready to step up the weight on a couple lifts next week, but I'm not going to do anything more than I feel comfortable doing. We'll see how it turns out.

I'll have my diet and thoughts of the day up a little later.

Firedrake
06-24-09, 9:24 pm
Are you keeping a chart somewhere on the progress on your lifts? It looks to me like you've made some serious gains, but I haven't gone back and looked at the start.

Great work today -- I was pretty soaked by the end of my cardio today -- an hour and a half was a bitch!

Steve101
06-24-09, 10:33 pm
YOU ARE KILLING IT ON VOLUME,,,,,,and Lots of PR's I see you have caught the Colored PR Flu from Firedrake,,,,,It's a good thing to catch!

Keep attacking it and good luck in the Speech Class never an easy thing to do!

DJBrujah
06-25-09, 9:03 am
Are you keeping a chart somewhere on the progress on your lifts? It looks to me like you've made some serious gains, but I haven't gone back and looked at the start.

Great work today -- I was pretty soaked by the end of my cardio today -- an hour and a half was a bitch!

Thanks Jim! It's actually funny that you asked that very question last night of all times. When I was preparing myself to go to the gym last night, I reached for a workout log, and found that I was on my last one. I thought to myself "hmmm....I wonder what the difference is from my most recent workout from my first workout?". So...I checked! It turns out that I have nearly doubled weight in all lifts. I mean, I'm sure some of that was me being a rookie and not knowing what I was capable of doing. I worked my way up pretty quickly. But if you look at the lifts from my very first session (about a month before I joined this forum), I was lifting almost half as much as I am now in everything. Talk about a confidence boost!


YOU ARE KILLING IT ON VOLUME,,,,,,and Lots of PR's I see you have caught the Colored PR Flu from Firedrake,,,,,It's a good thing to catch!

Keep attacking it and good luck in the Speech Class never an easy thing to do!

Thanks Steve! I did catch the colored PR flu from Jim! Fortunately enough, it's a disease that I am happy to have. Speech has gone surprisingly well! I usually have some pretty serious bouts with stage fright, but the group of people in my class really try hard to put everyone at ease. Makes it a lot easier to succeed.

So, I forgot to put my diet up last night because I got busy playing Xbox and didn't realize how much time had passed until nearly 1 a.m., and at that time...it was bedtime...lol. I'm not going to bore everyone with the details from yesterday, but suffice it to say that I consumed about 1980 calories for the day with about 203 grams of protein! A great diet day! We finally have more salad stuff now, so my diet SHOULD look even better for the next few days.

DJBrujah
06-26-09, 12:43 pm
I had to post to say that I made my supplement purchase today. The EGR valve for my Firebird is going to cost just a little bit more than expected, so I couldn't end up getting Torrent or Intra-Aid this time. I will, however, be getting my first Montgomery G.I. Bill very soon, and then I have allotted myself $200 for more supplements. I think I'll get my Torrent then. Here's what I got today.

5 lbs of Strawberry/Banana Whey protein (I hope this tastes as good as it sounds)
1 Big 88 of Animal Pak
1 can Animal Nitro
2 cans Animal Omega

I still have an unopened can of Omega here...so I'm stocked on that for a while. I also still have about 25% of my last Big 88 of Pak as well...so I should be good to go on Pak and Omega for a while. I'll be ordering some more Nitro to get WAY ahead with my G.I. Bill, that, and some Torrent and Intra-Aid is likely the combo that I'll be looking for. As much as I LOVE Shock Therapy (and believe me, I fucking love that shit!), I think I'll be trying out my cans of Animal Pump once I run out of Shock. We'll see!

I'll be in the gym for some dumbbell lifts and cardio a little later in the day! I'll keep you guys updated!

DJBrujah
06-26-09, 9:03 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 11, 9.5 miles, 538 calories burned!

Today's Diet:

Woke Up (8:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (10:00 a.m.):

1 serving garden salad with fat free Italian dressing
1 Dole cherry mixed fruit cup
Animal Omega

Lunch (1:00 p.m.):

1 can Campbell's Chunky Grilled Chicken and Sausage Gumbo

Pre-Workout (5:00 p.m.):

Shock Therapy

Post-Workout (7:25 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (8:10 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:00 p.m. or so):

7 oz baked pork chop
1 serving Pasta Roni Garlic and Olive Oil Vermicelli
1 cup corn
Animal Pak

This puts me at about 2010 calories for the day with about 180 grams of protein. A little low on the protein to be so high on the calories, and I'm going to blame the soup for that. I'm not all that worried about it though. I feel like I did well enough for the day. I have a strong feeling that I am under my goal weight as I type this. I didn't weigh myself in the gym today, because I was soaked in sweat. I will weigh myself in the gym tomorrow in between my hanging knee lifts and cardio. I suspect I will be somewhere around 193, which would put me in a fantastic mood.

I feel good about my workout today for the most part. I didn't get any PRs today, but I didn't go in with that in mind. I think next week I will be increasing weight on at least a couple lifts, and we'll see how that goes. I got a little aggravated by the fact that the three good SciFit bikes were taken today, and I had to use the shitty one, but that's just the way it goes sometimes. I can't go in there expecting to get a good machine every time, I suppose. Tomorrow is my second Abs Day of the week, and I'm ready to kill it. I'm looking forward to the hour of cardio, hopefully on a good bike.

DJBrujah
06-27-09, 8:53 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Bent-Legged Hip Raises:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Hanging Knee Lifts:

Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Cardio: PR!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 12, 21.0 miles, 1064 calories burned!

DJBrujah
06-29-09, 8:41 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 12 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.6 miles, 780 calories burned!

That felt great! No PRs again today, but I feel confident after today's workout that my damaged knee is good to go again. As a result of feeling that confidence, I think I will be ready to try some bigger numbers on Wednesday. We'll see. Right now it's time to watch some wrestling. I'll have my diet up later.

DJBrujah
06-29-09, 8:55 pm
Well, hell...turns out my wife decided to give me the dinner info early tonight, so here's my diet for the day!

Today's Diet:

Woke Up (8:15 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (9:30 a.m.):

1 serving Honey Nut Cheerios
1/2 cup skim milk
Animal Omega

Lunch (11:30 a.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast
1 serving sliced turkey breast
1 slice American cheese
1 tbsp mustard
Animal Pak

Pre-Workout (5:00 p.m.):

Shock Therapy

Post-Workout (7:30 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (8:15 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:00 p.m.):

7 oz baked chicken breast
2 servings mashed potatoes
1 cup blackeye peas
1 tbsp barbecue sauce

This will put me at 1985 calories for the day, with a whopping 205 grams of protein! A great day for my diet, and a great day for my workout. I'm also doing awesome in school. I took a Psychology test today and I could tell as I was taking it that I was going to get an A. I was sitting there thinking to myself "This is way easier than I thought it would be. I shouldn't let myself worry so much about these tests". I have a speech coming up Wednesday in my Speech 115 class. I should do fairly well though, it's on the topic of the U.S.S. Abraham Lincoln (CVN-72), and there isn't much that I don't know about that ship seeing as I was stationed there for 2 1/2 years. I can't help but let my confidence rise a little, and it feels great. I'm ready to take on the world!

Firedrake
06-30-09, 1:16 am
Kill it, DJ! You're doing great work in the gym, you're spot on on your diet, and your schooling is taking off!

You OUGHT to be on top of the world. I look at the changes you've made since you started, and I am seriously impressed! You're on course to grab the world by the tail and not let go!

Keep it up!

DJBrujah
06-30-09, 7:12 pm
Kill it, DJ! You're doing great work in the gym, you're spot on on your diet, and your schooling is taking off!

You OUGHT to be on top of the world. I look at the changes you've made since you started, and I am seriously impressed! You're on course to grab the world by the tail and not let go!

Keep it up!

Thanks man! It really means a lot to me to hear that. I've been kicking as much ass as possible every single time I'm in there, and it really, REALLY feels like it's paying off now. Couldn't do it without the motivation and inspiration that I get from you and everyone else.

Today's Workout: Abs and Cardio

Bicycle Crunch/Oblique Crunch:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Bent-Legged Hip Raises:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Hanging Knee Lifts:

Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 12, 20.6 miles, 1031 calories burned!

That felt great! Those 100 rep sets are killer man! They feel like they'll never end, but man do I get a workout doing them! I weighed in at the gym today, and I am OFFICIALLY 194 lbs! WOOOO! I am UNDER goal weight more than a week ahead of schedule! Today is also the 30th of the month, so I am going to have my wife take my measurements as soon as she's done with her yoga. Hopefully we will find out today that I've lost another inch off my waist over the last month...I don't doubt it a bit. We'll see soon!

DJBrujah
06-30-09, 7:54 pm
The results are in...lets start with May 30th stats:

May 30th, 2009:

Weight: 200 lbs
Bodyfat %: 23.1
Chest: 43.75
Arms: 13.5
Hips: 40.5
Waist: 42
Thigh: 23.25
Calves: 14.75
Forearms: 10
Shoulders: 48.9
Neck: 16.75

June 30th, 2009:

Weight: 194 lbs
Bodyfat %: 19.0
Chest: 41
Arms: 13.25
Hips: 39.25
Waist: 40
Thigh: 23.5
Calves: 14.75
Forearms: 9.75
Shoulders: 48
Neck: 16.5

So, to answer my own question from earlier: Did I lose an inch off my waist this month? No...I LOST 2 INCHES! That's freaking crazy! These measurements coupled with reaching my goal weight over a week early have really put me in a good mood! My diet will be up shortly!

DJBrujah
06-30-09, 9:33 pm
Today's Diet:

Woke Up (8:20 p.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (9:30 a.m.):

1 serving Honey Nut Cheerios
1/2 cup skim milk
Animal Omega

Lunch (12:30 p.m.):

1 can Progresso Beef Barley soup
Animal Pak

Pre-Workout (3:00 p.m.):

Shock Therapy

Post-Workout (5:55 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (6:40 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:00 p.m.):

6 oz baked pork chop
2 servings mashed potatoes
1 cup green beans

Before Bed (11:00 p.m.):

1 scoop Casein protein powder
12 oz skim milk

This will put me at 2075 calories for the day, with 210 grams of protein. A little higher than I usually go, but it's mostly protein, and without the shake I would be under where I want to be. So...good enough... I feel really good today, but I got the feeling that my abs are going to be killing me come tomorrow. I'll look forward to it.

DJBrujah
07-01-09, 9:04 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows: PR!

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls: PR!

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 16.0 miles, 803 calories burned!

Good workout for today! Got my test grade back in Psychology today, A+ once the bonus questions are counted in! I rocked it just as hard as I thought I did. Had to give my informative speech in Speech class today, and pulled an A out of that as well! Gotta feel good about that. I'll have my diet up later!

DJBrujah
07-01-09, 10:44 pm
Today's Diet:

Woke Up (8:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (9:30 a.m.):

1 serving Honey Nut Cheerios
1/2 cup skim milk
Animal Omega

Lunch (11:45 a.m.):

2 slices 100% whole grain wheat bread
1 serving sliced chicken breast
1 serving sliced turkey breast
1 slice American cheese
1 tbsp mustard
Animal Pak

Pre-Workout (4:45 p.m.):

Shock Therapy

Post-Workout (7:15 p.m.):

8 oz orange juice
Animal Nitro

Post-Post-Workout (8:00 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (10:15 p.m.):

7 oz baked chicken breast
2 serving Pasta Roni (Chicken and Broccoli)
1 cup corn

This puts me at 2005 calories for the day, with 205 grams of protein. A great day for my diet, and a pretty fantastic day for my workout as well. I got a couple of PRs today, and I can already feel it in my legs and arms. All my arm and leg muscles are super tight right now. Tomorrow is my first off day of the week, and I'm looking forward to it.

Steve101
07-02-09, 9:33 pm
Outstanding Weight Loss from Month to Month - You are Killing it

DJBrujah
07-03-09, 12:01 pm
Outstanding Weight Loss from Month to Month - You are Killing it

Thanks Steve! I sure am trying awfully hard. Unfortunately, my progress is going to be halted for the next couple of days. My gym is closed today and tomorrow, and that puts me out until Monday. I guess I could use a small break though. My shoulder has been giving me a little trouble, so I guess this is a little time off to see if that can heal itself.

DJBrujah
07-06-09, 8:21 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 13 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 13 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 12, 10.5 miles, 531 calories burned!

So, I lost just a little ground today, and I'm not sure if it was just me psyching myself out or what. Today was just one of those days where I went in there and the dumbbells felt unusually heavy and they didn't want to go up for as many reps as usual. So...I did the best I could and I feel pretty good about it. I plan on going back in on Wednesday and pushing out at least one PR. We'll see. Diet will be up shortly.

DJBrujah
07-06-09, 9:28 pm
Today's Diet:

Woke Up (8:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (9:30 a.m.):

1 serving garden salad with fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (12:00 p.m.):

1 100% whole grain wheat hamburger bun
1 serving sliced chicken breast
1 serving sliced turkey breast
1 slice American cheese
1 tbsp mustard
Animal Pak

Pre-Workout (4:45 p.m.):

Shock Therapy

Post-Workout (7:00 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (7:45 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:00 p.m. or so):

7 oz baked chicken breast
1.5 servings Pasta Roni (Tomato Parmesan)
1 cup corn

This puts me at 2030 calories for the day, with 200 grams of protein. Just about right! I feel good about my diet, and I'm feeling really good about what I am seeing in the mirror. I am ready to get back into the gym on Wednesday to redeem myself.

DJBrujah
07-07-09, 7:24 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Bent-Legged Hip Raises:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Hanging Knee Lifts:

Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Cardio: PR!

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 12, 21.1 miles, 1082 calories burned!

Today's Diet:

Woke Up (8:30 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (9:30 a.m.):

1 serving garden salad with fat free Italian dressing
1 pineapple cup
Animal Omega

Lunch (1:00 p.m.):

1 can Campbell's Chunky Healthy Request New England Clam Chowder
Animal Pak

Pre-Workout (3:00 p.m.):

Shock Therapy

Post-Workout (5:55 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (6:40 p.m.):

1 scoop Whey protein powder
8 oz skim milk

Dinner (8:30 p.m. or so):

7 oz baked pork chop
1.25 serving Rice a Roni (Fried Rice flavor)
1 cup blackeye peas

This will put me at about 2040 calories for the day, with about 180 grams of protein. A little lower than I usually go on protein, but still well over lean body weight. The workout felt really good today. I really like doing an hour on the bike, and wish that I could do it more often than I do. That's going to be the hardest part of switching to a bulk...losing my cardio. We still have a while before that happens though.

Tomorrow is my birthday, I'm turning 28. I am not celebrating until this weekend with the biggest cheat day ever (3 cheat meals + a blizzard). My goal weight was set for tomorrow. I wanted to be at 195 lbs by then, and when I weighed in about a week ago I found myself at 194 lbs. I reached my goal early, but that didn't stop me from trying to lose even more. Tomorrow I will weigh in, and we will see just where I am at. I expect that I will be around 190. We will see.

Thanks to everyone that has helped motivated me, and kept me focused on my goals.

Firedrake
07-07-09, 11:09 pm
Boy, you get to sleep in. I was up at 5!

Nice work, and good diet, bro -- my doctor tested my BMR at 2161 calories a day. If we figure my workout burns about 500=900 kcals, I need to stay under 2600 to lose weight.

You're really being consistent in both your efforts and your diet -- that's the key to any of this. Congratulations!

DJBrujah
07-08-09, 5:01 pm
Boy, you get to sleep in. I was up at 5!

Nice work, and good diet, bro -- my doctor tested my BMR at 2161 calories a day. If we figure my workout burns about 500=900 kcals, I need to stay under 2600 to lose weight.

You're really being consistent in both your efforts and your diet -- that's the key to any of this. Congratulations!

Thanks Jim! I did plenty of early waking in the Navy and when I worked in the factory, it's time to slack off as a college student and sleep until 8! LOL! I am trying very hard to be consistent in my efforts. Like you said, I really think that is the key to anything in life that you want to accomplish. Consistent effort.

That being said, after talking with my wife, I have decided that as a birthday present to myself I am going to take today off from the gym and relax. This is really the only thing that I am going to do for myself ON my birthday. We're going to have a big cheat day on Saturday, but my actual birthday is today, and I'm going to go to the mall to do a little shopping rather than go to the gym. My wife is also planning on grilling out some nice steaks for dinner tonight, which will fit into my diet perfectly.

My goal when starting this journey was to go from a fat and out of shape 27 year old, into a toned and muscular 28 year old. While I am not quite where I want to be yet when looking in the mirror, I can say honestly that I am as thin as I can ever remember being in my entire life. My self esteem is at an all time high. I can see muscles in my arms. I can see muscles on my back. I'm not there yet, but damn it, I'm putting the effort in, and I'm getting there, and I'm damn proud of it. I set a goal for myself, a weight goal, for this very day. When I started working out in January, I weighed 248 lbs, and by today July 8th, my birthday, I wanted to weigh 195 lbs. I am proud to come to you Animals today and tell you that my official weigh in today leaves me standing at 191 lbs. I have not reached my goal. I have EXCEEDED my goal!

While I could bask in the feeling that I get from that fact, I look in the mirror and I see that there is work left to be done. I'm not giving up just because I reached my goal. I am setting a new goal! I need just a little time to decide what that goal date is going to be, but I can be pretty sure that I want to bring myself down to at least 180 lbs.

Well, I have a lot of relaxing to do. My wife will be home soon and then we're going to do some shopping. I think I want a pair of Aviator glasses for my birthday and maybe an xbox game or two.

Firedrake
07-08-09, 8:40 pm
DJ, there will ALways be more work to do. That's the nature of this game. The more we refine and build our physiques, the more we see that we CAN do. I was actually kind of surprised I got picked for the mass building, because I still have fat to lose. Nonetheless, here I am, about to start pounding down the sirloin for all I'm worth.

Enjoy your birthday -- have something sweet. Smile at your lady and enjoy the day. You have someone to share it with. On my last birthday, I had no lady, girlfriend or wife for the first time since 1979 -- and spent it eating a piece of chocolate mousse cake in New Orleans Square at Disneyland by myself.

DJBrujah
07-09-09, 7:51 pm
DJ, there will ALways be more work to do. That's the nature of this game. The more we refine and build our physiques, the more we see that we CAN do. I was actually kind of surprised I got picked for the mass building, because I still have fat to lose. Nonetheless, here I am, about to start pounding down the sirloin for all I'm worth.

Enjoy your birthday -- have something sweet. Smile at your lady and enjoy the day. You have someone to share it with. On my last birthday, I had no lady, girlfriend or wife for the first time since 1979 -- and spent it eating a piece of chocolate mousse cake in New Orleans Square at Disneyland by myself.

Well, my birthday has come and gone. I didn't end up having anything sweet, but I assure you that won't be a problem come Saturday (if my GI Bill gets here on time). That sucks about your last birthday, but hell, at least you went to Disneyland! lol Some birthdays I've sat by myself with the company of a bottle of Captain. But this birthday turned out very pleasant indeed. I got a new pair of Aviator glasses, a couple new pair of black Levis, Guitar Hero: World Tour for the xbox, and an awesome steak dinner with baked potatoes and grilled corn on the cob. It was fantastic.

I've done some soul searching over the night, and I've decided on what my new plan is going to entail. As I said before, I'm not done cutting yet. But I didn't know how much longer I wanted to commit to cutting. The weight really seems to be coming off now, and I don't want to overextend myself, but I decided that I was over thinking it. If the weight comes off faster than planned, I'll just adjust my system...so...my new goal date is going to be October 31st, 2009! I put the date so far in future because I will be taking at least one full week off in this (I'm going to visit with the wife's family in August, and there's no way I can commit to a diet or working out for that week).

I did decide that October 31st is a bit too far in the future to stick to 180 lbs. I can lose more weight than that, and I intend to. I want to weight 175 lbs ON October 31st, 2009. You heard it here first.

BigAnt
07-09-09, 11:26 pm
Been cruising through your journey--you got a ton of dedication and desire...THIS will make you EXCEED your goals!

Any help you need, WE are all here for you....DON'T BE SHY!

Will be checking in on ya from time to time!

STAY STRONG---MIND & BODY !

DJBrujah
07-10-09, 8:20 pm
Been cruising through your journey--you got a ton of dedication and desire...THIS will make you EXCEED your goals!

Any help you need, WE are all here for you....DON'T BE SHY!

Will be checking in on ya from time to time!

STAY STRONG---MIND & BODY !

Holy cow! Big Ant in MY Journey?! I must be doing something right! Thanks for the props! I certainly do my best to give it my all. I try not to be shy around here, but I'm all about using the search function. So if I have a question, it's usually safe to say that someone else had the same question first. I absolutely will speak up if I need any help or info though, and I appreciate the offer and the motivation! Your opinion is always welcome here.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges: PR!

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.6 miles, 773 calories burned!

This felt like a really good workout. Got a PR on the lunges, and that was nice. The cardio felt especially good. There was a pool of sweat under the bike when I was done. My clothes are still drenched and this was almost a half an hour ago! I am ready for some food, but I still have a little while to go before dinner. I'll put my diet up in just a little while!

DJBrujah
07-10-09, 10:23 pm
Today's Diet:

Woke Up (9:00 a.m.):

2 scoops Whey protein powder
8 oz skim milk

Morning Snack (10:30 a.m.):

1 serving Honey Nut Cheerios
1/2 cup skim milk
Animal Omega

Lunch (1:00 p.m.):

1 can Campbell's Chunky Healthy Request Sirloin Burger soup
Animal Pak

Pre-Workout (4:30 p.m.):

Shock Therapy

Post-Workout (7:00 p.m.):

8 oz grape juice
Animal Nitro

Post-Post-Workout (8:20 p.m. OOPS!)

1 scoop Whey protein powder
8 oz skim milk

Dinner (9:45 p.m.):

7 oz baked pork chop
2 servings mashed potatoes
1 cup green beans

This puts me at about 1875 calories for the day, with 180 grams of protein. A little low, but a casein shake would put me higher than I want to go. I feel like 180 grams of protein should be good enough. This IS a cut after all. Tomorrow is Abs Day take 2! I am ready to kill it, and even more so, I am ready for the hour on the bike.

DJBrujah
07-13-09, 7:14 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.3 miles, 763 calories burned!

That felt really good! Weird, as I had to do my workout out of my usual sequence, but good nonetheless. There were no open benches when I got to the gym, so I did all of my standing lifts first, and while that was GREAT for my Squats and Deadlifts, it hurt my One Arm Rows for sure. Regardless, I feel like I got a good workout. I'll have my diet up later.

Firedrake
07-13-09, 8:48 pm
Good stuff! Mixing things up can cause more growth!

DJBrujah
07-14-09, 6:59 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches:

3 sets of 100 reps

Crunches:

3 sets of 100 reps

Bent-Legged Hip Raises:

3 sets of 100 reps

Hanging Knee Lifts:

3 sets of 30 reps

Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 12, 21.0 miles, 1063 calories burned!

That was awesome! I just love the way I feel after an hour of cardio. Sometimes I don't feel so hot DURING the hour of cardio...lol...but that's another story altogether. I'll have my diet up in just a little while!

DJBrujah
07-15-09, 7:43 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Shoulder Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions: PR!

Set 1: 60 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.3 miles, 774 calories burned!

Well, that felt pretty good! The PR in Triceps Extensions was intense! I wanted to go for another set with the 60, but it just wasn't going to happen this time. I keep forgetting to come back here and post my diet at the end of the day, and I think I'm going to make that a permanent thing for now as my diet almost always looks the same. Rest assured, I'm keeping the same strict diet that brought me this far. Tomorrow is my off day, from working out AND from college since my class was canceled, and I'm looking forward to it...my muscles and my brain are exhausted.

DJBrujah
07-17-09, 7:00 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Bent Over Laterals: PR!

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 60 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.5 miles, 787 calories burned!

Today's workout felt amazing! I don't know why, but I got the sickest deltoids pump today, they felt HUGE! My traps actually got a pretty decent pump as well! I didn't do much of anything different, got one PR in my Bent Over Laterals. I must have just had really good form today or something because those pumps were crazy! Once again I find myself hungry after my workout, so I must have killed it!

Steve101
07-17-09, 7:13 pm
Your Volume is Amazing My Friend.....You are Kicking Ass and Taking Names
Very Motivational

Firedrake
07-17-09, 8:38 pm
Very sweet, DJ; volume, as always, is phenomenal, and the PRs are sweet to see!

DJBrujah
07-18-09, 7:08 pm
Your Volume is Amazing My Friend.....You are Kicking Ass and Taking Names
Very Motivational

Thanks Steve! You guys are keeping me motivated as well!


Very sweet, DJ; volume, as always, is phenomenal, and the PRs are sweet to see!

Thanks! I love pushing out a PR, but they are becoming increasingly difficult to hit! I'll keep giving it everything I have though, as that's the best I can do.

Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Bent-Legged Hip Raises:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Hanging Knee Lifts: PR!

Set 1: 35 reps
Set 2: 30 reps
Set 3: 30 reps

Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 12, 20.6 miles, 1038 calories burned!

And I'm spent! The PR in Hanging Knee Lifts was awesome! Putting 5 extra reps in that first set made those last few reps on Set 3 difficult! But I loved every second of the difficulty. If I'm not challenging myself, then it's not fun. I've downed my Nitro with some orange juice, but like usual recently, I find myself ready for dinner right now. My hunger will have to wait!

Tomorrow is my 2nd Off Day of the week, and man oh man am I looking forward to it. My arms are ridiculously sore today, and I just know that tomorrow my abs are going to be killing me. Nothing a day of watcing NASCAR and playing Xbox won't fix!

Firedrake
07-18-09, 7:11 pm
What? No "active recovery"? <grin>

Serious ab work today, my friend -- definitely Got It Done. I really have to keep reinforcing how imprsessed I've been with your dedication, consistency and progress, and it really shows in the pix I've seen!

Great work! Enjoy the rest!

DJBrujah
07-20-09, 8:06 pm
What? No "active recovery"? <grin>

Serious ab work today, my friend -- definitely Got It Done. I really have to keep reinforcing how imprsessed I've been with your dedication, consistency and progress, and it really shows in the pix I've seen!

Great work! Enjoy the rest!

Thanks a ton Jim! I really feel like I've been doing especially well in the gym lately. I'm giving it everything I've got, and I feel like it's really starting to show on my physique.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 105 lbs x 15 reps
Set 2: 105 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.6 miles, 787 calories burned!

Well, today's workout really got under my skin. It seems like since the summer semester started at SIU the gym has been getting more and more crowded. Today, it was ridiculous. It seemed like EVERY time I got up to get a weight, all of the dumbbells in that weight were taken. It showed on my workout as I didn't feel like I was ready to move up on those lifts. So...no PR's today, but a solid workout nonetheless. Hopefully the gym will be a little bit more open on Wednesday and I can push out a PR or two.

In the good news, I have new progress pics up at my Bodyspace...the link to my full Bodyspace is in my sig, but if you just want to check out the progress pics, go here:

http://bodyspace.bodybuilding.com/DJBrujah/more.php?section=progresspics

DJBrujah
07-21-09, 7:15 pm
Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Bent-Legged Hip Raises:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Hanging Knee Lifts: PR!

Set 1: 35 reps
Set 2: 35 reps
Set 3: 30 reps

Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 12, 21.0 miles, 1071 calories burned!

And with that, another great Abs workout is done! I think it's getting to be pretty close to time to kick it up a notch on the cardio. Level 12 isn't easy by any means, but it's not proving to be much of a challenge anymore either. I think next week I will kick it up to Level 13 and see how that feels.

DJBrujah
07-22-09, 7:44 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Shoulder Overhead Dumbbell Press: PR!

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions: PR!

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.4 miles, 765 calories burned!

Hell yes! That was an awesome workout! I went in a little bit early today, and it really paid off. The gym was nearly empty! Everyone must have still been at work/in school. As a result, I got to use whatever weights I wanted. So, I tested some new weight on a couple of lifts that I felt comfortable going higher on, and I'm proud of my two new PR's! My deltoids feel really awesome, they were twitching after the second set of Presses! Overall, this was a great day, and I feel like I earned my off day tomorrow.

DJBrujah
07-25-09, 1:36 pm
So, I woke up Thursday morning (my off day), and I had a really weird pain in my chest/ribs area. It's in a weird spot where I can't really tell if it's at the bottom of my pectoral muscle or if it's a problem at the inner edge of my ribcage. What I can tell is that it hurts.

I'm not a doctor, so I'm not big on trying to guess at what's wrong. I took yesterday off from working out because it still hurt, and I didn't want to aggravate whatever the issue is. I'm also going to take today off because there is still pain there, but it is less intense, so I'm thinking if I just start back up on Monday, maybe whatever is wrong will be healed.

It's weird, because, I never felt the injury happen. There was no jolt of pain during my workout. It wasn't sore leading up to the time I went to bed. I just woke up in pain. I guess I could attribute that to adrenaline, but it makes me wonder if I pinched a nerve or something in my sleep. I just don't know.

I'm frustrated with the delay, but I'm trying to be patient and error on the side of caution. If this is still bothering me on Monday, I plan to call a doctor and make an appointment.

DJBrujah
07-27-09, 7:17 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.3 miles, 753 calories burned!

So...I was a bit concerned about going into the gym today. While my side had healed some over the weekend, it was still a bit sore to the touch. I was afraid that I could do more damage to myself if I really, really pushed it. I was surprised to find out that there was relatively little pain throughout my workout! And while I took it just a little easy to be safe, I feel like I got a pretty good workout. Tomorrow I will be ready to kill my abs and ride the bike for a solid hour.

Firedrake
07-27-09, 7:20 pm
Looks like a good session, DJ -- glad to hear the side's better.

DJBrujah
07-28-09, 7:06 pm
Today's Workout: Abs and Cardio

Bicycles Crunches/Oblique Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Bent-Legged Hip Raises:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Hanging Knee Lifts:

Set 1: 35 reps
Set 2: 35 reps
Set 3: 30 reps

Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 12, 20.3 miles, 1000 calories burned!

And that brings an end to another phenomenal abdominal workout! I'm happy to report that today during my workout, I didn't feel any pain in my side at all! I was a little worried going in, but I pushed it just as hard as ever to prove to myself that there was nothing to be concerned about.

Tomorrow is my last speech for this semester, and I can't wait to get it over with. It's a little hard to believe that the summer semester will be over as of this Thursday, but you won't hear me complaining! I should get an A in Psychology and either a high B or a low A in Speech, but I won't find out until early next week when the grades are posted online.

From August 4th - 10th I will be taking my week vacation to California to meet with my wife's family as we do once a year. Unfortunately I won't be able to keep up with my diet or workout schedule, but I guess that is kind of what a vacation is all about. I'm looking forward to a break, and maybe just a little bit more time to let some of my aching body parts get a little rest.

Firedrake
07-28-09, 7:17 pm
I think you deserve the break! You've been really putting in the solid work, and it'll do you some good.

So where are you going to be in California? I'm in Ontario, east of downtown Los Angeles about 40 miles.

DJBrujah
07-28-09, 7:45 pm
I think you deserve the break! You've been really putting in the solid work, and it'll do you some good.

So where are you going to be in California? I'm in Ontario, east of downtown Los Angeles about 40 miles.

Thanks Jim! I feel like I've been pushing it pretty hard, and the results are finally starting to show around my abs, which really puts a smile on my face. I'm sure one week won't ruin too much of my hard work, but I can't help but be a little weary.

We are going to be in two different places in California. We're flying into Sacramento and traveling to where my wife's dad lives in Santa Rosa. After a few days there, we will be driving out to Twain Harte where her grandparents live to spend a few days with them. Unfortunately, I don't believe we'll be anywhere near L.A.

DJBrujah
07-29-09, 8:48 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.2 miles, 750 calories burned!

Another great workout! I matched all of my PR's except Triceps Extensions! I really can't even describe what a good mood I am in today. I went into my last speech prepared, and I got an A on it. Not only that, but the A guaranteed that no matter what I get on my Final, I am guaranteed an A in the class. So...I don't even have to take the final! I have a Psychology final tomorrow, but I am officially done with Speech, and that feels great.

I could go on and on about how great I feel right now about my life, but I want to feel this great again tomorrow...and if I'm going to feel this great tomorrow then I need to study hard for my Psychology final.

Firedrake
07-29-09, 8:55 pm
Beautiful work, DJ -- congrats on the speech, and knock 'em dead on the Psych final . . . doing anything on the abnormal psychology of bodybuilders? <grin>

DJBrujah
07-31-09, 8:41 pm
Beautiful work, DJ -- congrats on the speech, and knock 'em dead on the Psych final . . . doing anything on the abnormal psychology of bodybuilders? <grin>

That would be a very interesting subject! But unfortunately no, the final was on early childhood development and abnormal mental disorders. I still ended up with an A! And with that my semester is over.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Dumbbell Curls: PR!

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Dumbbell Squats: PR!

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts: PR!

Set 1: 140 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.6 miles, 783 calories burned!

Woooo! A great workout with a few new PR's! I knew I had it in me, and I was trying out one of my free samples of Intra-Aid today, so I decided to go for it. The squats were surprisingly easy considering the trouble I've had with 130 lbs. 140 lbs just seemed easy considering I moved up 5 lbs per dumbbell. Not that I'm complaining...lol!

Intra-Aid was awesome, and I have 4 more samples waiting for me to use...I'm super excited about it. The blue raspberry taste was WAY better than the Shock Therapy blue raspberry taste. I actually enjoyed sipping on the Intra-Aid throughout my workout!

Overall, it's been a great week, and I am damn glad that I have pushed myself this year to become a better, stronger, happier person. I feel great, I'm starting to look great, and I'm in the best state of mind in my whole life. Can't wait to kill my abs tomorrow!

I should have my measurements up sometime tonight. It's the last day of the month, and that's when I take my measurements. Is it possible that I lost ANOTHER 2 inches off my waist this month? Not likely, but we'll find out!

DJBrujah
07-31-09, 9:40 pm
Measurements on June 30th, 2009:

Chest: 41"
Arms: 13.25"
Hips: 39.25"
Waist: 40"
Thighs: 23.5"
Calves: 14.75"
Forearms: 9.75"
Shoulders: 48"
Neck: 16.5"

Measurements on July, 31st, 2009:

Chest: 40.5" (Down .5 inches)
Arms: 13.5" (Up .25 inches)
Hips: 37.25" (Down 2 inches)
Waist: 37.75" (Down 2.25 inches!)
Thighs: 21.75" (Down 1.75 inches)
Calves: 14.25 (Down .5 inches)
Forearms: 9.5" (Down .25 inches)
Shoulders: 45.85" (Down 2.15 inches)
Neck: 16.25 (Down .25 inches)

DJBrujah
08-07-09, 11:18 am
tiWell, it is day 3 of my vacation, and right now I am sitting on a porch in Hidden Valley, Californiabdrinking a Diet Coke and looking at a beautiful scene of lakes and mountains. I would post a picture but I am having a hard enough

DJBrujah
08-07-09, 11:29 am
tiWell, it is day 3 of my vacation, and right now I am sitting on a porch in Hidden Valley, Californiabdrinking a Diet Coke and looking at a beautiful scene of lakes and mountains. I would post a picture but I am having a hard enough

a hard enough time just posting this from my cell phone (as you can tell now). It has been a good vacation so far. I am relaxed. I have had good food, good beer, but most importantly good company.

I won't lie...I miss home and the routine but not enough to complain. I am looking forward to getting back to the weights though.

DJBrujah
08-12-09, 8:13 pm
First, and foremost, I had a spectacular vacation! Meeting the remainder of my wife's family was a pleasure, and their Northern California cooking was awesome! I've never seen so much fresh produce in my life! And lets not forget that it's beer and wine country out there. I had so much good beer that I thought I was going to come back with a gut! All in all, I had a great and relaxing vacation, and although I missed my Xbox and the weights, the break might have been just what I needed.

But with that, the break is fucking over...

I punished myself in the gym today, and although I had to drop weight on everything to take it easy, my body sure couldn't tell. I was so dizzy and nauseous after doing my dumbbell lifts today that I couldn't even manage to get on the bike to do cardio.

Today's Workout: Dumbbell Lifts

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 10 reps (failure)

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 15 reps

Dumbbell Squats:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

None Today

Man, those Deadlifts just about made me sick. I had to pause for a little bit longer between sets because I thought I was going to puke. Luckily I held it in, and busted out the last set of Deadlifts and then my Lunges. My wife was looking sick as well when I walked out of the weight room, so we mutually decided to skip cardio for the day.

That was about 45 minutes ago...and right now, I feel straight up dead. My muscles don't hurt yet, but they feel EXTREMELY weak and I can't really lift my arms very well. That's a little bit scary, because the last time I remember feeling like that was after my first workout and I couldn't even fully extend my arms the next day...lol. Luckily, Thursday is an off day for me, so I should be ok. I had a good workout today, but I'm looking forward to putting the throttle down and getting back to business on Friday.

DJBrujah
08-17-09, 8:47 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

One Arm Rows:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 12 reps

Dumbbell Squats:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 11, 10.0 miles, 476 calories burned!

Ok, so I'm not going to go into why I only hit the gym once last week, but we'll just say that it was a combination of soreness and some family issues that have since been resolved. I went in there today, and after my Deadlifts I felt sick again, but I'm just about fed up with not giving it everything that I have to give, so I went and did 30 minutes of cardio anyway. The first few minutes on the bike were hell, but I pushed through the ill feeling and got 10 miles out of it. And now, I feel wore out, but accomplished. DJBrujah is back, and tomorrow I'm going to destroy my abs.

Firedrake
08-18-09, 12:35 am
Good for you! Give it hell!

DJBrujah
08-19-09, 8:47 pm
Good for you! Give it hell!

Thanks Jim! Unfortunately college had me running in circles for 5 hours yesterday trying to make sure that all of my finanical aid was going through, and that I could get my books. So, I didn't get my abs workout in yesterday. Tomorrow is my first day back at school after my break, and I'm really looking forward to it. I'm taking 2 computer classes and 1 electricity class. I should do very well, and I'm am enthused about the possibility of 3 A's.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 105 lbs x 15 reps
Set 2: 105 lbs x 13 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 15 reps

Dumbbell Squats:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 11, 10.0 miles, 475 calories burned!

And I'm spent! That felt really good, and I was confident enough to bring my bench up by 5 lbs. Not the biggest leap, I know...lol. It's just what I felt comfortable doing, and I feel like I got a good workout doing it. If Monday's workout was any indication of how I'm going to feel tomorrow, I should be in quite a bit of pain for my first day of walking around campus. I'll look forward to it.

Firedrake
08-20-09, 12:52 am
Nice looking work, great stuff about school, and hey: 5 lbs. is 5 lbs. more than before! That's a PR!

The point is to make progress; steady, incremental progress. You're doing it.

DJBrujah
08-21-09, 8:51 pm
Nice looking work, great stuff about school, and hey: 5 lbs. is 5 lbs. more than before! That's a PR!

The point is to make progress; steady, incremental progress. You're doing it.

Thanks Jim! I'm sure as hell trying to make progression. It actually wasn't a PR because I've lost some muscle on vacation, so I dropped the weight to build myself back up, but it IS more than I was doing when i first got back.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 rep

Flat Dumbbell Bench Press:

Set 1: 105 lbs x 15 reps
Set 2: 105 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 20 lbs x 15 reps
Set 2: 20 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 50 lbs x 15 reps
Set 2: 50 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 12, 10.4 miles, 519 calories burned!

Wow! My shoulders were completely spent at the end of that workout! I raised the weight on some of my lifts, where it felt comfortable. Still not back to busting out PR's yet, but I should be getting there sometime next week. I'm going to the theater tonight to watch Inglorious Basterds. I am not allowing myself to have any popcorn or candy though. Just the enjoyment of seeing what I hope will be an awesome movie. Tomorrow I'm going to do everything I can to get my abs routine in. Shouldn't be too difficult.

DJBrujah
08-22-09, 6:53 pm
Today's Workout: Abs Day

Bicycle Crunches/Oblique Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Crunches:

Set 1: 75 reps
Set 2: 75 reps
Set 3: 75 reps

Bent-Legged Hip Raises:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Usually this would be where I would go to the gym and do Hanging Knee Lifts and Cardio, but tonight is the BEST NASCAR race of the whole year...the Bristol night race! So, I cut my session short tonight, but I'll go into the gym tomorrow sometime and do an hour of cardio to make up for it.

I'm not sure if I was just using too much of my inner abs for my oblique crunches or if I just lost some muscle, but I just didn't have a set of 100 regular crunches in me today. I even tried to do a last set of 75 after my Bent-Legged Hip Raises, but failed at like 13 reps, so I'm not even counting those...lol.

Looking forward to the race tonight, and pulling for my boy Jimmie Johnson (even though he doesn't run well at Bristol). Go Team Lowes!

Firedrake
08-22-09, 9:23 pm
Enjoy the race, DJ -- you've certainly been putting in the work! Great session yesterday, and the abs were probably tired today . . .

DJBrujah
08-24-09, 8:58 pm
Enjoy the race, DJ -- you've certainly been putting in the work! Great session yesterday, and the abs were probably tired today . . .

Well, the race turned out ok, but as has been the case this entire season, Jimmie grabbed defeat from the jaws of victory. He was leading the race and his pit crew screwed up and he had to come back in to fix it. Restarted 21st with like 60 laps to go (a lap is about 15 seconds at Bristol). Ended up in 8th place, which is still pretty good, but not the victory that he deserved.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 20 reps

Two Arm Dumbbell Rows:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 105 lbs x 15 reps
Set 2: 105 lbs x 15 reps

Shoulder Ovehead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 52.5 lbs x 15 reps
Set 2: 52.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio: PR!

SciFit Pro2 Bike, 30 minutes, Hill Profiles setting (intervals), Level 12, 10.5 miles, 533 calories burned!

A good workout today! The gym was totally packed because it's the first day of class at SIU. It was a bit frustrating, but I know half of those people will probably never be back. That's just the nature of things, the circle of lazy life if you will...

Anyway, may not have gotten a weight lifting PR, but I got a PR! for 30 minutes on the bike! That's farther than I've ever gone in 30 minutes, and more calories burned!

DJBrujah
08-26-09, 8:19 pm
Today's Workout: Dumbbell Lifts

Pushups:

2 sets of 25 reps

Two Arm Dumbbell Rows: PR!

Set 1: 130 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 12 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

So, when I got done with my dumbbell lifts today, I walked around the gym three full times looking for an open piece of cardio equipment. I would have settled for a treadmill if nothing else, but even all of those were taken for my entire three rounds. By the time I had made my third lap my wife was ready to go home, and I couldn't help but agree. It sucks, but hopefully the gym will die down some over the next couple of weeks and I won't have such a hard time getting my workouts in.

When I got to the gym today, I weighed myself on their scale and took my bodyfat % reading. I am at 179 lbs as of today, with a bodyfat % of 16.2%! Getting better all the time! If you get a chance, and want to see how much progress I've made, check out my Bodyspace (link in my sig). I posted 4 new progress pics today, including my first ever Front Double Biceps pose. I'm pretty happy with the results! Let me know what you think.

DJBrujah
08-28-09, 7:49 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 25 reps

Two Arm Dumbbell Rows: PR!

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 13 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats: PR!

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

30 minutes on old school stationary bike

Awesome workout today! I'm finally back to knocking down some PR's. I'm not there on all my lifts yet, but I'm making progress all the time. All of the SciFit bikes were taken today, but in the corner there was an old school stationary bike with nothing but handlebars and pedals and a rotary resistance adjuster. I threw down 30 minutes on that, and I don't know how far I went or how many calories I burned, but I know I got a hell of a workout.

This was a good week for me in school. First full week is down now, I've taken three quizzes and gotten A's on all of them so far. I think I'm going to do very well this semester. I can honestly say now that I think I picked the right direction to take myself, because I have the intelligence to get this computer stuff down.

Life is pretty exciting right now in all aspects. My body is really starting to look good. I'm almost down to 15% bodyfat, and I'm going to hit my goal weight for October 31st sometime in early September. It's getting pretty close to the time that I stop cutting, and start my first bulk...but I'm going to keep my word and keep cutting until I have six pack abs.

DJBrujah
08-31-09, 6:19 pm
Today's Workout: Dumbbell Lifts and Cardio

Pushups:

2 sets of 25 reps

Two Arm Dumbbell Rows:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 55 lbs x 15 reps
Set 2: 55 lbs x 15 reps

Dumbbell Squats:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 120 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.4 miles, 767 calories burned!

I went into the gym a little early today hoping to beat the crowd, but it was still pretty packed. It's slowly dying off, but not as quickly as I would like it to. Nothing sucks like getting up to do your last heavy set of lifts to find that the all the dumbbells that you want AND all the dumbbells one set up from what you want are gone. Thus why the deadlifts weren't at 130 today, but that's ok...it was still a good workout. I got back on a SciFit bike today, and that was great. Tomorrow is my first abs day of the week, and I'm looking forward to it.

Firedrake
08-31-09, 8:32 pm
Sweet work! Heck, I've run OUT of dumbbells at my gym for rows and shrugs.

You have me way beat on presses and curls, though!

DJBrujah
09-02-09, 7:06 pm
Sweet work! Heck, I've run OUT of dumbbells at my gym for rows and shrugs.

You have me way beat on presses and curls, though!

Actually, I think we're probably pretty close to the same on presses and curls. I think I do more reps, but you use more weight than me. When I count how much weight I lifted, I always count the full weight off both dumbbells or the single dumbbell if it's a one dumbbell lift. So, when you see that I'm doing Dumbbell Squats at 140 lbs for 15 reps, that means I'm doing Dumbbell Squats with two 70 lbs dumbbells. It seems like a lot of people only count the weight of one dumbbell when doing the work with dumbbells...this is just the way I prefer to count. You've got me beat on just about everything! LOL! But I'm working hard every time I'm in there, I promise that.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 25 reps

Two Arm Dumbbell Rows:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Dumbbell Squats:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 130 lbs x 15 reps
Set 2: 120 lbs x 15 reps

Dumbbell Lunges:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Cardio:

Stationary Bike, 45 minutes, Fat Burner setting, Level 12 of 15, 18.3 miles, 609 calories burned!

Today's workout felt really good! I've increased weight on a couple lifts what were lagging behind, and that seemed to work out just fine. I'm almost to the point that I'm tying PR's every single time again. It seems like it's been a long time since my vacation, but with all the nonsense of school starting and the hell that is registering for financial aid, plus the ridiculous amount of traffic in town/at the gym/EVERYWHERE with the students back, I'm still proud of what I'm accomplishing. My abs workouts have fallen behind because of homework and studying, but I can't see my abs yet anyway (I'm getting close!)...LOL!

DJBrujah
09-04-09, 6:34 pm
Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 25 reps

Two Arm Dumbbell Rows:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 15 reps

One Arm Row:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Dumbbell Curls:

Set 1: 75 lbs x 15 reps
Set 2: 75 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Dumbbell Squats:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 140 lbs x 15 reps
Set 2: 130 lbs x 15 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Cardio:

Stationary Bike, 45 minutes, Fat Burner setting, Level 12 of 15, 18.25 miles, 577 calories burned!

That felt pretty good! I've tweaked my shoulder a little somehow, but it's not enough to bother me too much. Overall a good workout today, and I think I'm just about ready to bring up the weight on Presses and Curls. I can do two sets of 75 lbs pretty easily now, so that tells me it's time to ramp up the weight.

I got my GI Bill in today, and I was expecting to be quite broke because the prorate the check if you aren't in school all month. Well...in August I started school on the 20th, so I expected to only get about a third of what I usually do, but they sent the whole amount! So, I ordered some protein powder from BB.com and also a can of the newly reformulated Animal Cuts! I don't have much left to go on this cut of mine, but with Animal Cuts on my side, I have confidence that I'll drop the rest of this unwanted weight rather quickly.

DJBrujah
09-10-09, 12:21 am
Almost forgot to post up my workout today! Here it is!

Today's Workout: Dumbbell Lifts

Pushups:

2 sets of 25 reps

Two Arm Dumbbell Rows:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Dumbbell Squats:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts: PR!

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Dumbbell Curls: PR!

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 12 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

A great workout today! I had to do stuff in a weird order because I couldn't get my hands on a bench until the end of my workout. It affected my last few lifts pretty heavily, but on the other end of that, it also enabled me to get PR's in both Curls and Deadlifts! That was awesome!

I got my can of Animal Cuts in today, and I'm super excited about starting it. I considered starting it tomorrow, but I've decided that I will start my 3 week cycle of Animal Cuts on Monday. When I start it, the bullshit is completely over. Abs Days are coming back, and there's going to be no more excuses about cardio...if I have to run around the building for 30 minutes, then I'll just do that. I'm going to make the most of my time on Cuts, and I hope to be showing abs at the end of it.

DJBrujah
09-14-09, 9:18 pm
Day One:

I woke up this morning feeling excited. I knew as I rolled out of bed that today was the beginning of the end of this cut. October 31st, 2009 is my goal date to be at 175 lbs. Today, I am 180 lbs., at 17.7% bodyfat. Up a little from my last measurement, but I've found myself in a little rut lately. I found myself getting frustrated. Frustrated with traffic. Frustrated with pedestrians that don't know how to obey traffic signals. Frustrated with the ridiculous amount of people that now frequent my gym, making it nearly impossible to get my full workout in, at least in a timely manner. My 45 minute lifting session became an hour and fifteen minute lifting session, prompting me to cut cardio to put myself on schedule to get back home and get my homework done.

It probably goes without saying that my schedule has been pretty hectic. So, I took it easy for a couple weeks...I relaxed my diet a little, and went to the gym less and less, and today I found out just how much that cost me. So...why am I excited today? Because today is the first day that all that bullshit ends. Today, I started a 3 week cycle of Animal Cuts, and I won't allow myself to waste my money and time by being lazy while I'm on this cycle. So today, is the beginning of the end, because I'm back on my way to getting a six pack. I'm focused, I'm excited and most importantly I'm ready.

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 25 reps

Overhead Triceps Extensions:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Two Arm Dumbbell Rows:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Dumbbell Squats:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 12 reps

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Dumbbell Curls:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

One Arm Rows:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 100 lbs x 15 reps
Set 2: 100 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 70 lbs x 15 reps
Set 2: 70 lbs x 15 reps

Bent Over Laterals:

Set 1: 22.5 lbs x 15 reps
Set 2: 22.5 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 15.5 miles, 758 calories burned!

That felt great! And I can't say enough about the energy that Animal Cuts gave me today. It made my 8 a.m. class a lot more fun! I put up new progress pictures on my Bodyspace (link in sig), and these will serve as the Before Animal Cuts pictures. In 3 weeks, when this cycle is up and I've busted my ass like no other time in my life, we'll see the results with the After Animal Cuts pictures.

DJBrujah
09-15-09, 6:43 pm
Day 2 of 21 on Animal Cuts

Today's Workout: Abs and Cardio

Bicycle Crunches/Oblique Crunches:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Crunches:

Set 1: 75 reps
Set 2: 75 reps
Set 3: 75 reps

Bent-Legged Hip Raises:

Set 1: 100 reps
Set 2: 100 reps
Set 3: 100 reps

Hanging Knee Lifts:

Set 1: 35 reps
Set 2: 30 reps
Set 3: 25 reps

Cardio:

SciFit Pro2 Bike, 60 minutes, Hill Profiles setting (intervals), Level 12, 20.0 miles, 964 calories burned!

And with that, another Abs Day is in the history books! A full hour on the bike today felt really good. I was really exhausted at the end of it, but I felt like I did what I needed to do. Some lady even stopped me as I was getting off the SciFit bike and told me that seeing me attack the cardio the way I do had inspired her to work harder, and she had lost 40 lbs and wanted to thank me. I had never even spoken to her before, but yet I inspired her to make herself better. She said that she had never seen anyone work as hard for as long on the bike as me in her life. I felt like that was just about the best compliment that I could have gotten from anyone, and in turn, she's now inspired me to keep up my hard work. Tomorrow, it's back to lifting dumbbells, and I'm going to get the job done.

Firedrake
09-15-09, 6:49 pm
You are definitely killing it! The PRs, the volume, and the cardio all add up to some major dedication and effort, and something for you to be proud of!

Now, take the Cuts, and peel down!

DJBrujah
09-16-09, 6:38 pm
Day 3 of 21 on Animal Cuts

Today's Workout: Dumbbells and Cardio

Pushups:

2 sets of 25 reps

Two Arm Dumbbell Rows:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Flat Dumbbell Bench Press:

Set 1: 110 lbs x 15 reps
Set 2: 110 lbs x 12 reps

One Arm Row:

Set 1: 65 lbs x 15 reps
Set 2: 65 lbs x 15 reps

Shoulder Overhead Dumbbell Press:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Bent Over Laterals: PR!

Set 1: 25 lbs x 15 reps
Set 2: 25 lbs x 15 reps

Dumbbell Curls:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Overhead Triceps Extensions:

Set 1: 60 lbs x 15 reps
Set 2: 60 lbs x 15 reps

Dumbbell Squats:

Set 1: 140 lbs x 15 reps
Set 2: 140 lbs x 15 reps

Stiff-Legged Dumbbell Deadlifts:

Set 1: 140 lbs x 10 reps (failure)
Set 2: 140 lbs x 10 reps (failure)

Dumbbell Lunges:

Set 1: 80 lbs x 15 reps
Set 2: 80 lbs x 15 reps

Cardio:

SciFit Pro2 Bike, 45 minutes, Hill Profiles setting (intervals), Level 12, 20.1 miles, 736 calories burned!

And for the third day in a row, I'm spent! I'm not entirely sure what was up with my deadlifts today. I could get 140 for 15 reps earlier this week, but today I just didn't have anything over 10. I could still feel burning when I was done, so I know I got the workout I was looking for, it just seems odd to me. Tomorrow is my first off day of the week, and the first off day I feel like I've REALLY earned since my vacation. I'm ready for it.

I'd comment more on how Animal Cuts is working for me, but I don't want to speculate until I've been on it for at least a week. I will say this much, I am SUPER THIRSTY almost all the time. I've upped my water intake from 1.5 gallons a day to 2 gallons, and I feel like I still need to be drinking more. If I wasn't already constantly drinking water, I probably would try to drink more...lol. I also notice that I have a nice warm feeling throughout my body for most of the day, I would guess that is the thermogenic complex hard at work.

Like I said, I'm not going to be Captain Placebo Effect with this, but I will say that I am really, really excited about where this is headed.

DJBrujah
09-16-09, 6:40 pm
You are definitely killing it! The PRs, the volume, and the cardio all add up to some major dedication and effort, and something for you to be proud of!

Now, take the Cuts, and peel down!

Thanks Jim! I'm feeling really proud of myself this week. I've checked my averages thus far in my 3 classes this semester and I'm getting A's in all three right now. I'm back in the gym full time, and I'm killing it...soon enough the results will be undeniable. I'm pumped!