Countdown to the rest of my life

[MR.TeachFreak]

Figure I would finally start a journey to help myself remember what I have been through and where I am from. The background is a bit long but it explains the purpose of the journey.

This journey is a countdown to a second colonoscopy I will be having at the end of December/beginning of January. Just so you know usually you don’t get your first one until your 50 I believe.

To explain a bit back in February I got incredibly sick for about 10 weeks. In the first 8 weeks alone I lost 50lbs (I started at 6’ 5” 290). The doctors ran tests for e coli, salmonella, etc. and it all came back negative. Eventually I got so dehydrated I was puking uncontrollably for about 1 1/2 weeks and because of our health insurance I had to wait until spring break to get checked out. I ended up in the emergency room for 7 hours getting 3 bags pumped into me and other stuff because I was so dehydrated. We begged and pleaded our way into getting me a colonoscopy where I got diagnosed with Ulcerative Colitis which is an auto-immune disease where my immune system attacks my colon. Apparently it is lifelong, incurable and potentially fatal. Well we got a second opinion due to issues with the other doctor and were informed that it generally takes two colonoscopies to diagnosis the disease because of how new it is. So when I get back for Christmas break I go off my medication and get a checkup at the end of December/early January to see if I actually have it. Unfortunately I have to treat it like I have it until then. This means that there are certain foods I can’t eat because of the high risk of having a flare up. Those foods are: red meats, raw fruits and vegetables (I can have them cooked but only in moderation), nuts, overly spiced foods, everything herbal (apparently herbal things directly affect your intestinal lining), and any other food your body doesn't digest well. Needless to say getting my lean muscle back after being sick is going to be hard. There are side effects to me being sick as well. Mainly I am now more susceptible to colon cancer because of how torn up I got (doctor said it looked like someone drug my colon along the asphalt). The main problem is there is little knowledge about this disease because it is relatively new which makes it rough. Basically there are two triggers for flare ups. Stress (which I can handle) and apparently random foods can cause a flare up similar to a food allergy. With each flare up though the medication and any steroids I need to take to get healthy work less and less. The foods listed that I can’t eat are the ones that cause the most flare ups in people with the disease. As for medications right now all I have is an anti-inflammatory to help control it but it is mainly controlled by diet. So I am about to become the king of bland foods. The worse part though was my girlfriend at time broke up with me in the middle of me being sick. Though some good did come out of this which is my dad came back from 6 months in Iraq and me being sick forced him to not retreat into his shell like his other tours. More will follow such as diet and my workout log. So I accrued about $15,000 in about 9 days though insurance covered most of it. Any advice is welcome once I start getting my diet and workout program posted. So in conclusion if I do actually have Ulcerative Colitis then I have to go on a diet from pretty much the rest of my life or until they do enough research to make better medications.

[MR.TeachFreak]

Current Diet:

I am aiming for 3500 calories a day initially with a 40/40/20 (protein/carbs/fat) ratio. The diet is still evolving currently as my food choices are limited with the potential disease and since I am in school I have a budget right now that I need to stick to until work picks up. Once I get my schedule settled as to gym, class, and work times I will post it to get some advice. Though I already know I need to find a good food to eat before bed because I can’t find cottage cheese in large enough packages up here in Boone to make it cost effective. Any advice on that is welcome along with the rest of my diet once I get it settled. I will be doing a clean bulk and then a cut phase to hopefully get rid of the stomach fat. I lost some there from the sickness but not enough. Of course since I have to be careful with what I eat it crosses over to supplements too. I have to try out anything new I introduce into my body. Right now I am going to focus on a good foundation of whey and creatine and add in one animal supplement at a time once I get going to make sure I don't get a flare up and not know what caused it.

[MR.TeachFreak]

Workout Program:

Currently I used a modified DC style workout. I apply DC to all the mass building sets then I do a straight set where I want to fail at 15-20 reps. The straight set is usually a shaping exercise. I saw good results from a high volume program where I was in the gym for about 2 ½ hours max and I saw good results from DC so I am trying to fuse a little bit of both together. I also get a least 25min of cardio after lifting. I aim to not be in the gym for more than 1 hour 45 min total to make sure I don’t take too long of rest breaks and because I simply don’t have the schedule for it. I will post up my workout as I go along because of equipment differences between up and school and where I train at home means I have to modify it. I use the Monday, Wednesday, Friday format with the 1A1B, 2A2B, and 3A3B cycle which takes two weeks to cycle through. Then ,on completion of the cycle, I raise the weight by 5lbs minimum on all the mass exercises and try to raise the weight on the shaping exercises as well if I can but I do not sacrifice form for weight.

[MR.TeachFreak]

Monday 1A
Weight: 280.5 lbs.

Exercise-lbs/reps

Incline DB Press-115/10,2
Incline Flyes-50/20
Seated BB Shoulder Press-160/7,4
DB Front Raises-40/17
Close Grip Bench Press-190/10,2
Rope Pressdown-50/2
Wide Grip Pullups-bw (body weight)/7,3,3,2
Rack Pulls-410/8
385/12
Abs- 4 exercises at 4x10 each
Cardio-25 minutes post workout


Thoughts-My muscle memory phase is starting to end from being out four months and not being able to do any strenuous activity so my workouts should start getting harder finally.

[MR.TeachFreak]

Wednesday 2B
Weight: 281.8

Exercise-lbs/reps

Barbell Curls-150/10,2
Concentration Curls-45/17
Barbell Forearm Curls (seated)-135/10,2
DB Forearm Curls (standing)-85/15
Seated Calf Press-155/12
Seated Calf Press-155/50
Straight Leg Deadlift-160/12
One Leg Seated Curls-125/20
Squats-245/8
Leg Press-420/20
Weighted Decline Sit Ups-4x10/40
Russian Twists-4x10/40
Crunches-4x10
Broom Stick Twist-4x10/12
Cardio-25 minutes

[C.Coronato]

Welcome my man, one hell of a story, and you certainly are in a good place. Subbed for sure.

[MR.TeachFreak]

Friday 2A
Weight: 282.9

Exercise-lbs/reps
bw=bodyweight

DB Bench Press-125/10,2
DB Flat Flyes-50/20
Upright Rows-155/12
Side Lateral Raises-45/20
Incline Ez-Bar Skull Crushers-130/12
One-arm DB Triceps Extensions-45/17
Chin Ups-bw/11,6,3 (adding 5 lbs now)
Reverse Grip Bent Over Rows-220/8
200/12
Roman Chairs-4x10/bw
Broomstick Twists-4x10/12
(forgot the name)-4x10/bw
Oblique Standing Crunches (?)-4x10/80

Cardio-20 mins

[MR.TeachFreak]

Saturday-Off Day

Cardio-45 minutes upon waking (fasted)

[MR.TeachFreak]

Sunday-Off Day

Cardio-45 minutes fasted

[MR.TeachFreak]

Monday 2B
Weight- 282.1

Exercise-lbs/reps

Seated BB Curls-135/8,3,1
Preacher Curls-105/20
Reverse BB Forearm Curls-75/12
Reverse DB Forearm Curls-25/20
Seated Calf Raise-155/12
Seated Calf Raise-155/50
Straight Leg Deadlift-260/12
Seated Leg Curls-125/20
Front Squat-170/8
Hack Squat-270/20
Weighted Decline Sit Ups-4x10/40
Russian Twists-4x10/40
Crunches-4x10
Broom Stick Twist-4x10/12

Cardio- 45 minutes (fasted)

[MR.TeachFreak]

Wednesday 3A
Weight: scale was broken

Exercise-lbs/reps

Decline Bench Press-240/2
Standing Cable Crossover-60/20
One-Arm Bent Over DB Raise-55/12
Two-Arm Bent Over DB Raise-30/20
BB Skull Crushers-130/12
Dips-bw/16
Pull Ups-bw/12,4,3
Bent Over Rows-230/8
195/12
Roman Chairs-4x10/bw
Broomstick Twists-4x10/12
Crunches-4x10/bw
Oblique Standing Crunches (?)-4x10/80

Cardio-25 minutes

[MR.TeachFreak]

Friday 3B
Weight-scale was broken

Exercise-lbs/reps

Alternating DB Curls-70/6,6
DB Preachers Curls-50/20
Behind the Back Forearm Curls-255/12
DB Forearm Curls-85/16
Seated Calf Press-155/12
Seated Calf Press-155/50
Straight Leg Deadlift-260/12
Seated Leg Curls-125/15
Squats-245/8
Leg Extension-110/16
Weighted Decline Sit Ups-4x10/40
Russian Twists-4x10/40
Crunches-4x10
Broom Stick Twist-4x10/12

Cardio-25 minutes

[MR.TeachFreak]

Saturday-Off Day

Cardio-45 minutes (fasted)

[MR.TeachFreak]

Monday 1A
Weight-284.2

Exercise-lbs/reps

Incline DB Press-120/8,3
Incline DB Flyes-50/17
BB Shoulder Press-165/5,5
BB Front Raises-65/17
Close Grip Bench Press-195/8,3
Rope Pressdown-65/20
Wide Grip Pullup-5/4,4,3,1
Rack Pulls-415/8
405/12

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

Cardio-0 minutes (switching it full to off days)

Thoughts
_Lessened my rest time to increase intensity and it gave me a better pump and feeling though I almost got sick
_Moving cardio fully to off days to increase time to 45 minutes so it wont interfere with class

[Chase "BIG COUNTRY" Browning]

You are putting in some work brother. I have faith in you, just from your story and thefact that you are hitting it harder than ever I know that you have the dedication and drive. I look to see big things in here.

[MR.TeachFreak]

Wednesday-1B

Weight-286.4

Exercise-lbs/reps

BB Curls-155/6,3,3
Concentration Curls-50/15
BB Seated Forearm Curls-140/6,6
DB Forearm Curls-90/15
Seated Calf Raise-160/12
Seated Calf Raise-160/50
Straight Leg Deadlift-260/12
Seated Leg Curls-135/20
Squats-250/8
Leg Press-430/20
Decline Sit Up-45/4x10
Russian Twist-45/4x10
Crunch-bw/4x10
Broomstick Twist-12/4x10

[MR.TeachFreak]

Friday 2A

Weight: 287.1

Exercise-lbs/reps

BB Bench Press-245/8,4
Cable Flyes-50/20
Upright Rows-160/8,4
Cable Side Raises-40/15
Triceps Press Down-80/12
DB Overhead Press-70/20
Chin Ups-10/7,4,1
Supported Rows-160/8
135/8

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

Thoughts
_Switched to barbell bench press after maxing out the gyms dumbbells (135)
_Adding in more cable exercises for constant tension
_Added in some new exercises for more variation and since I have access to different equipment now.

[MR.TeachFreak]

Saturday-Off Day

Weight-284.1

Cardio-45 minutes (upon waking)



Thoughts
I think the scale I used is off otherwise I lost about 3 lbs in less then 24 hours

[MR.TeachFreak]

Sunday-Off Day


Cardio- 45 minutes upon waking

[MR.TeachFreak]

Monday 2B

Weight-287.2 lbs

Exercise-lbs/reps

Seated BB Curls-140/5,3,2,2
Preacher Curls-110/16
Seated Reverse Forearm Curls-75/10,2
DB Reverse Curls-25/20
Seated Calf Raises-160/12
Seated Calf Raises-160/50
Straight Leg Deadlift-265/12
Seated Leg Curls-135/20
Front Squats-180/8
Hack Squats-280/20

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

[MR.TeachFreak]

Wednesday 3A

Weight-289.1 lbs.

Exercise-lbs/reps

Decline BB Press-250/7,5
Standing Cable Crossover-60/20
Bent Over Lateral Raise-55/12
Bent Over Cable Lateral Raise-30/20
BB Skull Crushers-135/12
Dips-bw/15
Pull Ups-10/7,5,3
Seated Cable Rows-195/8
195/12

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

Thoughts
_Back to BB Rows since I maxed out the seated cable row machine first try

[MR.TeachFreak]

Friday 3B

Weight-

Exercise-lbs/reps

Ez Bar Curls-95/12
One Arm Cable Curls-40/20
Behind the Back Forearm Curls-255/12
One Arm DB Forearm Curls-6-/20



Thoughts
_A old knee injury was making its yearly appearance today and since it was leg day with heavy squats I ended the workout early to save it and hopefully return and do legs Sunday

[MR.TeachFreak]

Monday 1A

Weight-286.7

Exercise-lbs/reps

Incline BB Press-225/8,4
Incline Cable Flyes-40/20
BB Shoulder Press-167/12
BB Front Raises-70/20
Close Grip Bench Press-208/12
Rope Pressdown-70/20
Wide Grip Pullup-10/5,3,2,2
Wide Grip Pulldown-135/20
Rack Pulls-420/6
410/12

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

Thoughts
_Somehow lost 2.4 lbs over the weekend yet I was not able to do any cardio due to work.
_Looks like 289 is going to be my new float weight for awhile.

[MR.TeachFreak]

Wednesday 1B

Weight-287 lbs.

Exercise-lbs/reps

BB Curls-160/66,3,2,1
Concentration Curls-50/17
BB Seated Forearm Curls-145/7,3,2
DB Forearm Curls-65/17
Seated Calf Raise-165/12
Seated Calf Raise-165/50
Straight Leg Deadlift-270/12
Seated Leg Curls-145/20
Squats-255/8
Leg Press-440/20

Decline Sit Up-45/4x10
Russian Twist-45/4x10
Crunch-bw/4x10
Broomstick Twist-12/4x10

[MR.TeachFreak]

Friday 2A

Weight: ? (scale wasn't there)

Exercise-lbs/reps

BB Bench Press-255/7,3,2
Cable Flyes-60/20
Upright Rows-170/8,4
Cable Side Raises-40/16
Triceps Press Down-80/12
DB Overhead Press-80/20
Chin Ups-15/6,3,3
Reverse Grip Pulldowns 165/16
Supported Rows-165/8
140/12

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

[MR.TeachFreak]

Monday 2B

Weight-? (scale was gone)

Exercise-lbs/reps

Seated BB Curls-145/4/2/3/1
Preacher Curls-115/15
Seated Reverse Forearm Curls-75/12
DB Reverse Curls-20/20
Seated Calf Raises-165/12
Seated Calf Raises-165/50
Straight Leg Deadlift-270/12
Seated Leg Curls-145/20
Front Squats-185/8
Hack Squats-290/20

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

[MR.TeachFreak]

Wednesday 3A

Weight-scale still broken

Exercise-lbs/reps

Decline BB Press-250/8,4
Standing Cable Crossover-70/20
Bent Over Lateral Raise-60/12
Bent Over Cable Lateral Raise-40/15
BB Skull Crushers-130/12
Dips-5/15
Pull Ups-10/8,4
Pull Downs-165/16
Bent Over BB Rows-235/8, 205/12

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

[MR.TeachFreak]

Friday-Off day

Family cam earlier then expected so I had to transition my workout to Sunday since nothing is open tomorrow due to homecoming.

[MR.TeachFreak]

Saturday-Off Day

Weight-290 lbs

Cardio-30 minutes (semi fasted)

[MR.TeachFreak]

Sunday 3B
Weight-scale was still MIA

Exercise-lbs/reps

EZ Bar Curls-125/12
One Arm Cable Curls-50/20
Behind the Back Forearm Curls-255/12
DB Forearm Curls-65/20
Seated Calf Press-165/12
Seated Calf Press-165/50
Straight Leg Deadlift-270/12
225/20
Squats-255/8
Hack Squat-230/20

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

[Max-Angle]

Nice Job Man, Keep up the good work

[MR.TeachFreak]

Monday 1A

Weight-? (scale still MIA at the gym)

Exercise-lbs/reps

Incline BB Press-235/8,4
Incline Cable Flyes-40/20
BB Shoulder Press-175/7,3,2
BB Front Raises-75/20
Close Grip Bench Press-215/8,4
Rope Pressdown-75/17
Wide Grip Pullup-15/3,3,1,2
Wide Grip Pulldown-155/20
Rack Pulls-425/6
415/10

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

[MR.TeachFreak]

Wednesday 1B

Weight-? (scale still gone so looks I'm buying my own now)

Exercise-lbs/reps

BB Curls-165/8,4
Concentration Curls-50/17
BB Seated Forearm Curls-150/10
DB Forearm Curls-65/20
Seated Calf Raise-170/12
Seated Calf Raise-170/50
Straight Leg Deadlift-275/10
Seated Leg Curls-235/15
Squats-260/8
Leg Press-450/20

Decline Sit Up-45/4x10
Russian Twist-45/4x10
Crunch-bw/4x10
Broomstick Twist-12/4x10

Thoughts
_Fall break is here so the gym is closed Thursday-Saturday so I will just pick up the cardio on those days and get back into the gym on Sunday.

[MR.TeachFreak]

Friday- Impromptu Off Day

_Schools gyms are closed due to fall break so no gym today. Decided to take a break from cardio and just relax but stay on diet with no cheat meals today. Dog sitting for a lady with 12 acres so it looks like a nice trail run tomorrow morning for some serious cardio.

[MR.TeachFreak]

Saturday-Off Day

Spend most of the day doing my school work since I was paid to sit in a house and dog sit. On a side note the house is on 12 acres so I got plenty of hiking around to tire out the dog so I actually got some cardio in.

[MR.TeachFreak]

Sunday 2A

Weight-?

Exercise-lbs/reps

BB Bench Press-260/7,4,1
Cable Flyes-70/20
Upright Rows-170/12
Cable Side Raises-40/16
Triceps Press Down-85/12
DB Overhead Press-85/20
Chin Ups-20/5,3,4
Reverse Grip Pulldowns 175/17
T Bar Rows-125/8
125/12

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

[MR.TeachFreak]

Monday 2B

Weight-?

Exercise-lbs/reps

Seated BB Curls-145/5,3,2,2
Preacher Curls-120/15
Seated Reverse Forearm Curls-80/12
DB Reverse Curls-25/20
Seated Calf Raises-170/12
Seated Calf Raises-170/50
Straight Leg Deadlift-275/12
Straight Leg Deadlift-235/20
Front Squats-190/8
Hack Squats-300/20

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10

[MR.TeachFreak]

Monday, December 28: 10:30 AM

The date of my second colonoscopy has been set. This will either reverse the diagnosis of Ulcerative Colitis or it will confirm it. If reversed I am definitely getting a big steak and salad right after. If confirmed then I will have to start trying to find what foods will cause flare ups if any. And for those of you who don't know anything about colonoscopies I get to fat for a 24 hour period before the appointment plus take a colon cleanser (super laxative basically) the day before.

[MR.TeachFreak]

Wednesday 3A

Weight-289.8 lbs

Exercise-lbs/reps

Decline BB Press-255/12
Standing Cable Crossover-80/17
Bent Over Lateral Raise-65/12
Bent Over Cable Lateral Raise-40/17
BB Skull Crushers-105/12
Dips-5/15
Pull Ups-20/6,4,2
Pull Downs-175/8
Bent Over BB Rows-245/8, 225/12

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

Thoughts:

Finally the scale was back and working. Now I can track my weight again.
Moving some exercises to really slow negatives

[MR.TeachFreak]

Friday 3B

Weight-288.8lbs

Exercise-lbs/reps

EZ Bar Curls-135/6,4,2
One Arm Cable Curls-50/18
Behind the Back Forearm Curls-255/12
DB Forearm Curls-65/20
Seated Calf Press-170/12
Seated Calf Press-170/50
Straight Leg Deadlift-275/12
235/15
Squats-265/8
Hack Squat-270/20

Leg Raises-bw/4x10
Broomstick Twists-12/4x10
Crunches-bw/4x10
Oblique Bends-45/4x10

[MR.TeachFreak]

Saturday-Off Day

Weight-292 lbs

Cardio-45 minutes fasted

[MR.TeachFreak]

Sunday-Off Day

Weight- 292 lbs

Cardio-30 minutes fasted

Now off to write my thesis and outline for my research paper (worth 75% of grade too).

[MR.TeachFreak]

Monday 1A

Weight-288.8

Exercise-lbs/reps

Incline BB Press-240/6,3,3
Incline Cable Flyes-40/18
BB Shoulder Press-180/7,3,2
BB Front Raises-80/20
Close Grip Bench Press-225/8,4
Rope Pressdown-80/16
Wide Grip Pullup-15/5,3,2,2
Wide Grip Pulldown-175/15
Rack Pulls-430/8
420/12



Thoughts
-Had to skip abs because of a group meeting for a project that we present tomorrow.

[MR.TeachFreak]

Tuesday-Off Day

Cardio-30 minutes semi-fasted

[squattingtillipuke]

Looking good in here bro moving a lot of weight....I have a friend with UC so I've seen what it can do to a person.

definately subbed...and App State huh??? When can you guys come back up to Ann Arbor and lay a whooping on those boys again? LOVED IT!!!!!

[MR.TeachFreak]

Looking good in here bro moving a lot of weight....I have a friend with UC so I've seen what it can do to a person.

definately subbed...and App State huh??? When can you guys come back up to Ann Arbor and lay a whooping on those boys again? LOVED IT!!!!!

The worst part about my UC is the doctors don't even know for sure if I have it. The first doctor had his nurse practitioner diagnosis me with it was was like good luck. The second said I might not have it but will need a second colonoscopy to know for sure. So I am in limbo, I have to act like I have it though I may not have it. I'd rather have it and know for sure then be in limbo.

As for going back to Ann Arbor the only division I school we have a multi game contract with is LSU so it might be awhile before we go back. I think our division I games are planned 4 years ahead so it might be awhile. I think we are supposed to play the Gators in a couple of years.

[MR.TeachFreak]

Wednesday 1B

Weight-288.0 lbs

Exercise-lbs/reps

BB Curls-170/4,3,3,2
Bent Over Concentration Curls-50/20
Bent Over Forearm Curls-155/12
DB Forearm Curls-65/20
Seated Calf Raise-170/12
Seated Calf Raise-170/50
Straight Leg Deadlift-280/12
Seated Leg Curls-160/20
Squats-275/8 (PR since being sick)
Leg Press-450/20

Leg Raises-bw/4x10
Side Bends-45/4x10
Decline Sit Ups-12/4x10
Decline Twists-12/4x10

Thoughts
_switched to bent over concentration curls (old school style) and felt a much better pump then the standard elbow against the knee type
_switched up the forearm curls where i am bent over enough to have the bar away from my body and curled with a full range since i was doing enough weighted seated it was causing me to bent forward then back as i repped

[MR.TeachFreak]

Thursday: Off Day

Weight-282 lbs

Cardio-30 minutes semi-fasted

[squattingtillipuke]

Wednesday 1B

Weight-288.0 lbs

Exercise-lbs/reps

BB Curls-170/4,3,3,2
Bent Over Concentration Curls-50/20
Bent Over Forearm Curls-155/12
DB Forearm Curls-65/20
Seated Calf Raise-170/12
Seated Calf Raise-170/50
Straight Leg Deadlift-280/12
Seated Leg Curls-160/20
Squats-275/8 (PR since being sick)
Leg Press-450/20

Leg Raises-bw/4x10
Side Bends-45/4x10
Decline Sit Ups-12/4x10
Decline Twists-12/4x10

Thoughts
_switched to bent over concentration curls (old school style) and felt a much better pump then the standard elbow against the knee type
_switched up the forearm curls where i am bent over enough to have the bar away from my body and curled with a full range since i was doing enough weighted seated it was causing me to bent forward then back as i repped


Great Day here...Nice job

[MR.TeachFreak]

Sunday 2A

Weight-290.5 lbs

Exercise-lbs/reps

BB Bench Press-265/6,3,2,1
Cable Flyes-70/20
Upright Rows-175/7,5
Cable Side Raises-40/20
Triceps Press Down-100/12
DB Overhead Press-85/20
Chin Ups-25/5,4,3
Reverse Grip Pulldowns-185/17
T Bar Rows-150/8
125/12

Leg Raises-bw/4x10
Side Bends-45/4x10
Decline Sit Ups-12/4x10
Decline Twists-12/4x10

[MR.TeachFreak]

Saturday: Off Day

Weight-289.2 lbs

Cardio-30 minutes semi-fasted

[MR.TeachFreak]

Sunday-Off Day

Weight-288.5

Cardio-30 minutes semi-fasted

[MR.TeachFreak]

Monday 2B

Weight-292.7 lbs

Exercise-lbs/reps

Seated BB Curls-150/4,3,4
Preacher Curls-125/15
Seated Reverse Forearm Curls-85/12
DB Reverse Curls-25/20
Seated Calf Raises-175/12
Seated Calf Raises-175/50
Straight Leg Deadlift-280/12
Seated Leg Curls-160/20
Front Squats-205/8
Hack Squats-300/20

Leg Raises-bw/4x10
Side Bends-45/4x10
Decline Sit Ups-12/4x10
Decline Twists-12/4x10

[squattingtillipuke]

Seated Calf Raises-175/50


Love it...PAIN...you get up walk like you 80 years old and feel like your going to cramp up!!!

[MR.TeachFreak]

Tuesday-Off Day

Weight-294.2 lbs

Cardio-30 minutes semi fasted

[MR.TeachFreak]

Wednesday 3A

Weight-291.3 lbs

Exercise-lbs/reps

Decline BB Press-260/8,4
Standing Cable Crossover-80/18
Bent Over Lateral Raise-70/12
Bent Over Cable Lateral Raise-40/20
BB Skull Crushers-110/12
Dips-5/15
Pull Ups-25/7,3,2
Pull Downs-185/20
Bent Over BB Rows-250/8, 230/12

Leg Raises-bw/4x10
Side Bends-45/4x10
Decline Sit Ups-12/4x10
Decline Twists-12/4x10

[MR.TeachFreak]

Thursday-Off Day

Weight-294.2

Cardio-30 minutes semifasted

[MR.TeachFreak]

Friday 3B

Weight-291.3lbs

Exercise-lbs/reps

EZ Bar Curls-140/8,4
One Arm Cable Curls-50/20
Bent Over Forearm Curls-185/12
DB Forearm Curls-65/20
Seated Calf Press-175/12
Seated Calf Press-175/50
Straight Leg Deadlift-280/12
Seated Leg Curls-160/20
Squats-275/8
Leg Extensions-160/20

Leg Raises-bw/4x10
Side Bends-45/4x10
Decline Sit Ups-12/4x10
Decline Twists-12/4x10

[MR.TeachFreak]

Saturday-Off Day

Weight-290.4 lbs

Cardio-30 minutes fasted

[MR.TeachFreak]

Sunday-Off Day

Weight-294 lbs

Cardio-30 minutes semi-fasted

[C.Coronato]

Looking good man. How everything going your way?

[squattingtillipuke]

Still looking strong in here bro. How's everything feelling? Health doing well?

[MR.TeachFreak]

Still looking strong in here bro. How's everything feelling? Health doing well?


Looking good man. How everything going your way?


Doing good overall. Its getting to the end of the semester so all my projects and busy work is coming due. Between school, work and the gym I don't have much time for anything else. Its all a waiting game now until December 28 for my checkup. So far no flare ups which according to the doctor if I had UC I would have had some by now though I guess they could've been small ones. Sucks having to stay away from red meats decent enough quantities though because they cheaper then lots of chicken and tuna though we don't have a super walmart up here so stuffs not too cheap.

[MR.TeachFreak]

Monday 1A

Weight-291.1

Exercise-lbs/reps

Incline BB Press-245/6,3,3
DB Incline Flyes-40/20
BB Shoulder Press-185/7,3,2
BB Front Raises-80/20
Close Grip Bench Press-230/7,4,1
Rope Pressdown-80/16
Wide Grip Pullup-15/7,3,2
Wide Grip Pulldown-185/218
Rack Pulls-435/8
415/11


Thoughts
_No abs today because one class ran late which threw off my schedule for the day so I had to catch up somehow.

[MR.TeachFreak]

Tuesday-Off Day

Weight-292 lbs

Cardio-30 minutes semi-fasted

[MR.TeachFreak]

Wednesday 1B

Weight-291.7 lbs

Exercise-lbs/reps

BB Curls-175/5,4,3
Bent Over Concentration Curls-50/20
Bent Over Forearm Curls-195/12
DB Forearm Curls-65/20
Seated Calf Raise-180/12
Seated Calf Raise-180/50
Straight Leg Deadlift-285/12
Seated Leg Curls-170/20
Squats-280/8
Leg Press-460/20

Leg Raises-bw/4x12
Side Bends-45/4x12
Decline Sit Ups-12/4x12
Decline Twists-12/4x12

[MR.TeachFreak]

Thursday-Off Day

Weight-284 lbs

Cardio-30 minutes semifasted

[MR.TeachFreak]

Sunday 2A

Weight-291.3 lbs

Exercise-lbs/reps

BB Bench Press-270/6,3,3
Cable Flyes-80/20
Upright Rows-180/12
Cable Side Raises-45/18
Triceps Press Down-110/12
DB Overhead Press-90/20
Chin Ups-30/7,5
Reverse Grip Pulldowns-195/17
T Bar Rows-190/8
170/12

Thoughts
_moving abs to off days right after cardio as a quick circuit to add a sprint of sorts to the cardio session. Going to sick to basic movement for abs and not so much weighted exercises. Increasing reps and sets too.

[MR.TeachFreak]

Monday 2B

Weight-194.8 lbs

Exercise-lbs/reps

Seated DB Curls-60/12
High Cable Curls-70/20
Bent Over Reverse Forearm Curls-105/12
DB Reverse Curls-30/20
Seated Calf Raises-180/12
Seated Calf Raises-180/50
Straight Leg Deadlift-285/12
Seated Leg Curls-170/20
Front Squats-210/8
Hack Squats-310/20

[squattingtillipuke]

Monday 2B

Weight-194.8 lbs

Exercise-lbs/reps

Seated DB Curls-60/12
High Cable Curls-70/20
Bent Over Reverse Forearm Curls-105/12
DB Reverse Curls-30/20
Seated Calf Raises-180/12
Seated Calf Raises-180/50
Straight Leg Deadlift-285/12
Seated Leg Curls-170/20
Front Squats-210/8
Hack Squats-310/20

Nice day...Just started doing Hacks again myself...really like them.

[MR.TeachFreak]

Tuesday-Cardio

Weight-296 lbs

Cardio-30 minutes semi-fasted

[Firedrake]

Monday 2B

Weight-194.8 lbs

Exercise-lbs/reps

Seated DB Curls-60/12
High Cable Curls-70/20
Bent Over Reverse Forearm Curls-105/12
DB Reverse Curls-30/20
Seated Calf Raises-180/12
Seated Calf Raises-180/50
Straight Leg Deadlift-285/12
Seated Leg Curls-170/20
Front Squats-210/8
Hack Squats-310/20

Great stuff! Hope you don't mind my wandering by . . .

[MR.TeachFreak]

Great stuff! Hope you don't mind my wandering by . . .

Not at all the more the merrier. Once I get my diet steadied and constant the more people around here the more advise I can get on it among other things.

[MR.TeachFreak]

Wednesday 3A

Weight-291.4 lbs

Exercise-lbs/reps

Decline BB Press-265/8,4
Standing Cable Crossover-80/17
Bent Over Lateral Raise-75/12
Bent Over Cable Lateral Raise-45/18
BB Skull Crushers-115/12
Dips-10/15
Pull Ups-30/7,4,1
Pull Downs-190/18
Bent Over BB Rows-255/8, 235/12

[MR.TeachFreak]

Thursday-Off Day

Weight-291.8 lbs

-Had my internship until 315pm then work at 4pm so unable to get any cardio in but being able to completely relax for once was good.

[Firedrake]

Relaxing is always good. Good chest work!

[MR.TeachFreak]

Friday 3B

Weight-293lbs

Exercise-lbs/reps

EZ Bar Curls-145/7,5
One Arm Cable Curls-50/18
Bent Over Forearm Curls-205/12
DB Forearm Curls-65/20
Seated Calf Press-180/12
Seated Calf Press-180/50
Straight Leg Deadlift-280/12
Seated Leg Curls-170/20
Squats-280/8
Leg Extensions-170/20

Thoughts
_Another weekend of dog sitting so looks like I get to do some hiking for cardio this tomorrow. Hopefully the weather will be decent for once this time.

[Firedrake]

Damn fine work -- enjoy the weekend!

[MR.TeachFreak]

Sunday-Off Day

Weight-294.2 lbs

Cardio-30 minutes semi-fasted

[MR.TeachFreak]

Monday 1A

Weight-293.4

Exercise-lbs/reps

Incline BB Press-250/6,3,3
DB Incline Flyes-45/20
BB Shoulder Press-190/8,4
BB Front Raises-85/16
Close Grip Bench Press-235/6,4,2
Rope Pressdown-80/20
Wide Grip Pullup-15/5,3,4
Wide Grip Pulldown-195/17
Rack Pulls-440/7
420/10


Notes
_Going home tomorrow=6 hours drive plus picking up my moms road bike. Looks like the real gains is going to come in handy during the drive.
_Thanksgiving break means good food and a break from the strict dieting. Also means thanksgiving tacos!

[Firedrake]

Nice work. You should be feeling that back on the long drive <grin>.

Whattheheck are Thanksgiving Tacos?

[MR.TeachFreak]

Nice work. You should be feeling that back on the long drive <grin>.

Whattheheck are Thanksgiving Tacos?

Well my dad used to travel so much when I was younger that her was only guaranteed home on Thanksgiving and Christmas. Combine that with my mom just not wanting to spend the time to cook a turkey and such plus dad would want to relax from trips so we started making homemade tacos for Thanksgiving dinner. Now its a awesome tradition. So pretty much cause no one wanted to spend the time to cook a turkey we adapted.

[Max-Angle]

Enjoy those Tacos man, you've earned them

[MR.TeachFreak]

Wednesday 1B

Weight- lbs

Exercise-lbs/reps

BB Curls-175/5,3,3,1
Seated Incline Curls-40/17
Bent Over Forearm Curls-205/12
DB Forearm Curls-65/20
Seated Calf Raise-185/12
Seated Calf Raise-185/50
Straight Leg Deadlift-285/12
Hammer Strength Standing Leg Curl-70/20
Squats-285/8
Leg Press-450/20

Cardio-18 minutes post workout


Notes
-Tried to add in some cardio post workout since I didn't et any in cause of the long drive but my legs were fried and it didn't work out so well.
-Hopefully tomorrow there's no rain so I can run outside for once.

[Firedrake]

Sweet Curling! Wow!

I love hearing about family traditions! Have a taco for me!

[B Con]

An App State guy eh? That's my old undergrad.... consider me subbed.

[MR.TeachFreak]

Thursday-Cardio Day

Weight- lbs

Cardio-about 2.5 miles


Notes
-finally got to run outside since it tends to get too cold up in the mountains this time of season.
-moving my DC days to T, TH, Sat since I no longer have my internship which will also let me put some cardio post workout along with my off day cardio/abs.

[MR.TeachFreak]

Sunday 2A

Weight- lbs

Exercise-lbs/reps

BB Bench Press-275/6,4,2
Flat DB Flyes-45/20
Upright Rows-185/9,3
DB Side Raises-40/20
Lying Triceps Bar Skull Crushers-90/12
DB One Arm Overhead Extensions-30/20
Chin Ups-30/6,4,2
Reverse Grip Pulldowns-200/17
One Arm DB Rows-100/8
100/12

[Firedrake]

Solid work!

[MR.TeachFreak]

Saturday-Off Day

Weight- lbs

Cardio-0

Notes
-6 hours drive+Wednesdays leg workout+2.5 mile run Thursday=one hell of a drive

[MR.TeachFreak]

Sunday-Off Day

-All the gym s on campus either didn't open today or open so late I decided to take a true off day and just relax and recover and get ready for the coming weeks. Only three projects and two exams left before I am done with this semester and move on to student teaching next semester.

[MR.TeachFreak]

Monday-Cardio

Weight-294lbs

Cardio-30 minutes fastes

[MR.TeachFreak]

Monday 2B

Weight-298 lbs

Exercise-lbs/reps

Alternating DB Curls-70/8,4
Standing Concentration Curls-50/20
Bent Over Reverse Forearm Curls-115/12
DB Reverse Curls-30/20
Seated Calf Raises-185/12
Seated Calf Raises-185/50
Straight Leg Deadlift-285/12
Seated Leg Curls-180/20
Front Squats-215/8
Hack Squats-320/20

Cardio-20 minutes

Notes
-weighted in a bit heavier then usually but its probably because i worked out closer to breakfast then usual.
-legs are pretty much fried after the cardio

[B Con]

Good luck walking 'round campus today. Has that winter weather hit you hard there? I was a freshman there a few years back and we were going to school with snow up to our knees and 60 MPH winds...

[MR.TeachFreak]

Good luck walking 'round campus today. Has that winter weather hit you hard there? I was a freshman there a few years back and we were going to school with snow up to our knees and 60 MPH winds...

Yeah this is my fifth year so I've seen some bad winter weather. So far its just gotten cold. They have been calling for snow for the past two weeks or so but all its managed to do is rain and rain and rain which just sucks cause its cost me about 5 or 6 flag football shifts for work. Its supposed to snow Saturday/Sunday according to everyone. Tuesday morning though it took about 10 minutes to get the ice off my tuck's windows and I gave up on the passenger side of the front windshield.

[MR.TeachFreak]

Wednesday-Cardio

Weight-291.4lbs

Cardio-30 minutes

[MR.TeachFreak]

Wednesday 3A

Weight-297 lbs

Exercise-lbs/reps

Decline BB Press-270/10,2
Standing Cable Crossover-80/20
Bent Over Lateral Raise-75/12
Bent Over DB Lateral Raise 25/20
BB Skull Crushers-120/12
Dips-10/15
Pull Ups-30/7,3,2
Pull Downs-200/18
Bent Over BB Rows-260/8,
Bent Over BB Rows-240/12

Cardio-20 minutes

[MR.TeachFreak]

Friday: Cardio

Weight-291.8lbs

Cardio-30 minutes

[MR.TeachFreak]

Friday 3B
Weight-295.5

Exercise-lbs/reps

EZ Bar Curls-145/7,5
High Cable Curls-80/20
Bent Over Forearm Curls-205/12
DB Forearm Curls-65/20
Seated Calf Raise-185/12
Seated Calf Raise-185/50
Straight Leg Deadlift-285/12
Seated Leg Curls-180/15
Squats-285/8
Leg Extension-180/16

Cardio-20 minutes

[MR.TeachFreak]

Monday-Cardio

Weight-294 lbs

Cardio-25 minutes @ 10% incline

[squattingtillipuke]

Staying Solid in here bro. Keep up the good work!

[MR.TeachFreak]

Tuesday 1A

Weight-294.8

Exercise-lbs/reps

Incline BB Press-245/7,3,2
DB Incline Flyes-40/20
BB Shoulder Press-190/7,3,2
BB Front Raises-90/20
Close Grip Bench Press-2340/7,3,2
Rope Pressdown-85/20
Wide Grip Pullup-15/7,3,2
Wide Grip Pulldown-200/20
Rack Pulls-445/6
Rack Pulls-425/10

Cardio-20 minutes

Notes
-starting to get to winter season here with cold, rain, and snow so it takes a lot to get to the gym and get it all done. The cold just saps your will at times.
-Semester is basically over just 2 exams and I walk this Sunday though I don't graduate until May. Once I am out of the county I really don't want to come back just for one day.

[NJC_Manhattan]

Nice workouts bro

[MR.TeachFreak]

Wednesday-Cardio

Weight-294.8lbs

Cardio-30 minutes 10% grade

[Firedrake]

Nice looking work -- just remember; working out makes you warmer . . .

[B Con]

I definitely don't miss the winters up there... killer sessions lately bro.

[MR.TeachFreak]

Nice looking work -- just remember; working out makes you warmer . . .

Working out gets you warm. You just have to make it to the gym first.


I definitely don't miss the winters up there... killer sessions lately bro.

I won't either. Its finally starting to get nasty up here with rain, ice and just now we are getting snow. Then you get the random warm days that melt everything.

[MR.TeachFreak]

Thursday 1B

Weight- 293.6 lbs

Exercise-lbs/reps

BB Curls-180/5,4,3
Seated Incline Curls-45/20
Bent Over Forearm Curls-215/12
DB Forearm Curls-65/20
Seated Calf Raise-190/12
Seated Calf Raise-190/50
Straight Leg Deadlift-290/12
Seated Leg Curls-185/20
Squats-290/8
Leg Press-460/20

Cardio-20 minutes 10%

[Firedrake]

Nice! Great work! The leg work in particular looks solid!

[MR.TeachFreak]

Friday-2A

Weight-294.6 lbs

Exercise-weight/reps

BB Bench Press-280/6,3,2,1
DB Flyes-45/20
Upright Rows-190/6,4,2
DB Side Laterals-40/20
EZ-Bar Skull Crushers-100/12
DB One-arm Extensions-30/20
Chin Ups-35/5,4,3
Reverse Grip Pulldowns-205/20
T-Bar Rows-195/8
T-Bar Rows-175/12

Cardio-0


Notes-
-One exam today so I left out cardio for more studying.
-Walking this Sunday (graduating officially in May) then one more exam and break until January 11.

[MR.TeachFreak]

Saturday-Cardio

Weight- lbs

Cardio-5 mile hike


Notes
-Mom was up early for my graduation ceremony (just walking not graduating) tomorrow and wanted to go for a hike so 5 mile hike up to a old fire tower it was. 2.5 miles all up hill there and 2.5 miles all downhill back.

[squattingtillipuke]

nice work...are you walking now and graduating in the spring?

[MR.TeachFreak]

nice work...are you walking now and graduating in the spring?


Yep App allows it since we are so isolated most internships are off the mountain quite a ways. And in May there are always tons of people who graduate so its quicker too.

[MR.TeachFreak]

Wednesday-2B

Weight- lbs

Exercise-weight/reps

Alternating DB Curls-75/8,4
Bent-Over Concentration Curl-50/20
Reverse BB Forearm Curls-120/30
DB Reverse Forearm Curls-30/20
Standing Calf Raise-190/12
Standing Calf Raise-190/50
Straight Leg Deadlift-290/12
Hammer Strength Standing Leg Curl-70/20
Front Squats-220/8
Hack Squat-330/20

Cardio-20 minutes

Notes
-6 hours drive kicked my ass yesterday so I spent it unpacking and resting.
-Gotta re-work the workout now due to different gym equipment. At least it is due to a bit more variety rather then lack of equipment.

[squattingtillipuke]

Very nice...use what you have and power through it.

On the walk, I did the same, I squeezed my 4 years into 4.5 years <grin> but still walked in the summer with the rest of my classmates.

[MR.TeachFreak]

Very nice...use what you have and power through it.

On the walk, I did the same, I squeezed my 4 years into 4.5 years <grin> but still walked in the summer with the rest of my classmates.

MY four years turned into 5 though most people going into teaching use a 4.5 year strategy s I don't feel as bad. Winter walking is so much easier because at ASU they still call your name and you walk across the stage so its a lot less time.

[MR.TeachFreak]

Thursday 3A

Weight- lbs

Exercise-weight/reps

Hammer Strength Decline Press-160/6,6
Cable Crossdowns-35/20
Seated Bent Over DB Lateral Raises-30/20
One Arm Bent Over Cable Lateral Raises-20/20
Straight Bar Skull Crushers-125/12
Dips-10/15
Pull Ups-35/6,3,2,1
Pull Downs-205/16
One Arm DB Rows-120/8
One Arm DB Rows-120/12

Cardio-20 minutes


Notes
-didn't think I woudl but I maxed out the gym's DBs on the one arm rows. Time to find a different exercise now. Would find a corner for old school T-bar rows but they have too much crap in the corners now.

[MR.TeachFreak]

Friday-Cardio

Weight-290lbs

Cardio- ~2.5 miles


Notes
-switching from indoor treadmill cardio to running outdoor is not fun. I have the endurance but it is a entirely different mechanic and I definitely felt it in my shins at the halfway point.

[MR.TeachFreak]

Saturday-3B

Weight-294lbs

Exercise-weight/reps

EZ-Bar Curls-150/6,6
Incline DB Curls-30/20
BB Forearm Curls-215/12
DB Forearm curls-64/20
Standing Calf Press-190/12
Standing Calf Press-190/50
Straight Leg Deadlift-290/12
Seated Leg Curl-120/20
Squats-290/8
Seated Leg Extension-200/20

Cardio-20 minutes 3.4/10%

[Max-Angle]

whats your 100% for cardio?

[MR.TeachFreak]

whats your 100% for cardio?

Just the grade of the treadmill. I put it at 10% and with the mph at 3.4 it gets my heart rate up nicely.

[Max-Angle]

Oh, one person on my thread said that legs seperate the men from the boys and for a guy that hasn't done squats genetically i have descent sized legs and i can run like you wouldn't believe, i can go up to 12 on the treadmill and run for a couple minutes, 3.8 is my semi-walking speed

[MR.TeachFreak]

Oh, one person on my thread said that legs seperate the men from the boys and for a guy that hasn't done squats genetically i have descent sized legs and i can run like you wouldn't believe, i can go up to 12 on the treadmill and run for a couple minutes, 3.8 is my semi-walking speed


I can't run on treadmills at most gyms. For one it just feels really awkward for me and I also step really heavy when I run so depending on the treadmill model I can actually make the belt catch and briefly stop. That and when I run my stride lengths out so it make it much easier to just get a decent walking pace. Here at home though I switch and run outside instead of 30 minutes of treadmill.

[Max-Angle]

how much do you weigh?

[MR.TeachFreak]

how much do you weigh?

Right now I float around the 292-293 area. Depending on when I weigh myself I can be as much as +3 lbs and I can be -1 lbs if it was some tough cardio or a hot day.

[Max-Angle]

nice, man, wish i was up there, whats your bodyfat% and was it hard to get that big? Do you know how to upload pictures to the site and what the rules are for that?

[MR.TeachFreak]

nice, man, wish i was up there, whats your bodyfat% and was it hard to get that big? Do you know how to upload pictures to the site and what the rules are for that?

Don't know about body fat. I go more by look then anything else. Id guess between 15%-20% but its mainly in my gut area. I am somewhat lean elsewhere. For me it wasn't too hard once I got on a decent diet really. I found out then when I lock in my diet I do well but it seems that the 292-293 seems to be my sticking area. I can't seem to add weight permanently after that but I am at only about 3500 cals a day when I was up at school. Plan on doing a keto diet once I get up for student teaching since I can control my diet more then when I am home. Pictures for this place you have to link to Photobucket or some other photo sharing site. You can't imbed anything (pics, videos) so you just have to link it. Just copy and paste the url and your there. Just don't use facebook, myspace, where depending on your privacy settings it can limit who sees the pics.

[MR.TeachFreak]

Sunday-Cardio

Weight-290 lbs

Cardio- ~2.5 miles run/walk

[MR.TeachFreak]

Monday-Cardio

Weight-286lbs

Cardio- ~2.5 miles

[MR.TeachFreak]

Tuesday-1A

Weight-288 lbs

Exercise-weight/reps

BB Incline Bench-250/8,3,1
DB Incline Flyes-45/20
BB Shoulder Press-195/7,5
BB Front Raises-95/20
Close Grip Bench Press-235/9,3
Rope Pressdown-85/20
Wide Grip Pullup-20/5,3,3,1
Wide Grip Pulldown-205/15
Rack Pull-450/7
Rack Pull-430/11

Cardio-20 minutes


Notes
-Wore a old hoodie sweater to the gym and man did it bring out the sweat. Probably dropped some weight from the sweat alone. Felt good though and I think I will do it a lot more often.

[MR.TeachFreak]

Thursday-Cardio

Weight-288lbs

Cardio- ~2.5 miles

Notes
-Truck wouldn't start at all this morning. Just clicks but nothing else so no gym for me today. Could've borrowed a family members car but I learned the hard way if I don't go into the gym completely focused I increase my chances of getting hurt. And I already will have a few grand worth of medical bills coming up anyways so I won't risk it.

[MR.TeachFreak]

Friday-Cardio

Weight-290lbs

Cardio- ~2 miles

[Zooman]

Great work man, good luck with your check up in a couple of days!

[MR.TeachFreak]

Saturday-1B

Weight-290 lbs

Exercise-lbs/reps


BB Curls-185/4,4,2,2
Incline Curls-45/20
BB Standing Forearm Curls-225/12
DB Standing Forearm Curls-70/20
Standing Calf Raise-195/12
Standing Calf Raise-195/50
Straight Leg Deadlift-295/12
Hammer Strength Leg Curls-80/20
Squats-295/8
Leg Press-470/20

Cardio-20 minutes



Notes
-Colonoscopy has been moved to January 4th at 11:30am due to the fact that my deductible didn't transfer to my new insurance even though I am still with the same provider (under parents to self insured) so the new date means I will have the deductible for the year.

[DA GOVNA]

what do you mean, "weight 290 lbs"

[MR.TeachFreak]

what do you mean, "weight 290 lbs"

Bodyweight when I woke up. I weight almost every morning because otherwise my weight changes too much due to what i ate, drank, whether or not I went to the gym ,etc.

[MR.TeachFreak]

Sunday-Cardio

Weight-290lbs

Cardio- ~2.5 miles

[MR.TeachFreak]

Monday-2A

Weight-290 lbs

Exercise-weight/reps

BB Bench Press-285/5,4,2,1
Flat Bench Flyes-45/20
Smith Machine Upright Rows-195/6,6
DB Side Raises-30/20
EZ Bar Skull Crushers-115/12
DB One Arm Overhead Extension-35/20
Chin Ups-35/5,4,3
Reverse Grip Pulldowns-210/18
Hammer Strength Rows-155/8
Hammer Strength Rows-155/12


Cardio-20 minutes

[Firedrake]

Very nice work! Definitely heading for mass and strength!

Keep pushin'!

[MR.TeachFreak]

Very nice work! Definitely heading for mass and strength!

Keep pushin'!

Thanks though catching up on workouts thanks to Christmas is leaving me barely walking.

[MR.TeachFreak]

Tuesday-2B

Weight-290 lbs

Exercise-weight/reps

Alternating DB Curls-80/6,4,2
Bent Over Concentration Curls-50/20
BB Standing Reverse Forearm Curls-125/12
DB Reverse Forearm Curls-30/20
Standing Calf Raises-195/12
Standing Calf Raises-195/50
Straight Leg Deadlift-295/12
Hammer Strength Leg Curls-80/20
Front Squats-225/8
Hack Squats-340/20

Cardio-20 minutes(10%/3.5)

[Max-Angle]

man do i wish i could do your DB Curls, my max is 75 and since my new workout i doubt i could even do that anymore..

[MR.TeachFreak]

man do i wish i could do your DB Curls, my max is 75 and since my new workout i doubt i could even do that anymore..


I worked hard for those weights. You can get there in time.

[MR.TeachFreak]

Wednesday-Cardio

Weight-290 lbs


Cardio- ~2.5 miles

[squattingtillipuke]

Good Shit still going on in here bro. Keep pushing it through 2010!!!! One more semester!

[MR.TeachFreak]

Good Shit still going on in here bro. Keep pushing it through 2010!!!! One more semester!

Its only the hardest semester. Though as long as I can find a good gym I think I can make it through it all.

[MR.TeachFreak]

Thursday-3A

Weight-290 lbs

Exercise-weight/reps

Hammer Strength Decline Press-165/8,4
Cable Cross Downs-40/20
Bent Over DB Laterals-30/12
Bent Over DB Laterals-30/20
Skull Crushers-130/12
Dips-10/15
Pull Ups-35/6,3,2,1
Pull Downs-210/17
Bent Over Rows-265/8
Bent Over Rows-245/12


Cardio- ~1.5 miles

[MR.TeachFreak]

Friday-Cardio


Weight-289lbs


Cardio- ~2.5 miles

[MR.TeachFreak]

Saturday-3B

Weight-291lbs


Exercise-weight/reps

EZ Bar Curls-155/8,4
DB Incline Bench Curl-40/20
BB Standing Forearm Curl-225/12
DB Forearm Curl-70/20
Standing Calf Raise-195/12
Standing Calf Raise-195/50
Straight Leg Deadlift-295/12
Seated Leg Curl-160/20
Squat-295/8
Seated Leg Extension-180/20


Cardio- ~1.5 miles


Notes
-Prep for the doctors appointment starts tomorrow at 12pm. At that time I take my meds and can no longer eat anything solid until after the appointment. I also have to drink 24 oz. of "clear" liquids before 8pm. At least the appointment is at 11:30am so its only roughly 24 hours of fasting.

[MR.TeachFreak]

Started the whole fasting/cleansing process for the appointment.

Starting Weight-288lbs

Lets see what roughly 24 hours of fasting will do to my weight. Appointment is 11:30am tomorrow.

[MR.TeachFreak]

Monday-Day of the procedure


Weight-286 lbs.

[MR.TeachFreak]

Well according to the colonoscopy I do in fact have a moderate case of Ulcerative Colitis. Mean I now have to watch my stress levels careful so as to not cause a flare up and I have to stay away from red meats in large quantities as that is the food that causes the most flare ups. Other then that I am free to eat all the other foods now I couldn't before. And thankfully there is a generic medication now that is only about $14/month which beats paying about $150/month for the other stuff. It means I have to take 8 pills/day instead of 2 pills/day and I have to take a folic acid supplement but it saves so much money its worth it. Plus with taking Pak I am used to downing pills now.

Guess the new date for the journey will be May 5th since that is my last day of student teaching and I will know by then if I have a career job in teaching or if I will be looking for some work else where to try and put a dent in the student loans (about 45k) that will come due around that day.

[Firedrake]

I'm sorry to hear about the Colitis, bro -- I've been there. Mine eventually cleared up, but it took awhile. Good luck with the diet, the journey, and finding a job -- it's a weird market, even for teachers right now.

Keep pushin'!

[MR.TeachFreak]

I'm sorry to hear about the Colitis, bro -- I've been there. Mine eventually cleared up, but it took awhile. Good luck with the diet, the journey, and finding a job -- it's a weird market, even for teachers right now.

Keep pushin'!



The only thing that even slightly pissed me off was the fact that I showed no symptoms and yet I get a confirmation of the original diagnosis. Oh well......the gym is a great place to rid myself of stress and I will be running about every morning too which also means I will get a bit lean.

[MR.TeachFreak]

Finally settled into the house for student teaching and got to meet most of the people will be living with/next too for the next three months or so. Taking a break from lifting until probably Friday/Saturday. I was informed we get a free membership to the YMCA but I don't know when we will actually get it so hopefully I can convince them to let me lift. You definitely know your in a small town when half of the roads are named State Road 1441 or some variation of that.

[MR.TeachFreak]

Finally got all crap settled with student teaching and I can back in the gym tomorrow hopefully. We get a free membership at the YMCA but we haven't gotten the cards (if they use those) so hopefully I can convince them to let me in at least tomorrow and Saturday to lift. Though it is supposed to snow the rest of the week but it is close enough I can make it in my truck.

[Firedrake]

Good luck getting everything settled and getting things into the groove of your new life.

Yeah -- small towns are weird like that. My lady friend in Kentucky live in one that's so small the nearest grocery store (other than the newly-opened WalMart) is in another city and county, 13 miles away.

Make it happen, bro!

[squattingtillipuke]

Its only the hardest semester. Though as long as I can find a good gym I think I can make it through it all.


Well according to the colonoscopy I do in fact have a moderate case of Ulcerative Colitis. Mean I now have to watch my stress levels careful so as to not cause a flare up and I have to stay away from red meats in large quantities as that is the food that causes the most flare ups. Other then that I am free to eat all the other foods now I couldn't before. And thankfully there is a generic medication now that is only about $14/month which beats paying about $150/month for the other stuff. It means I have to take 8 pills/day instead of 2 pills/day and I have to take a folic acid supplement but it saves so much money its worth it. Plus with taking Pak I am used to downing pills now.

Guess the new date for the journey will be May 5th since that is my last day of student teaching and I will know by then if I have a career job in teaching or if I will be looking for some work else where to try and put a dent in the student loans (about 45k) that will come due around that day.


Finally got all crap settled with student teaching and I can back in the gym tomorrow hopefully. We get a free membership at the YMCA but we haven't gotten the cards (if they use those) so hopefully I can convince them to let me in at least tomorrow and Saturday to lift. Though it is supposed to snow the rest of the week but it is close enough I can make it in my truck.


I have a feeling that you are going to do just fine in your last semester. Keep your sights on the end product and you'll do ok. What grade will you be teaching?

UC - good luck and be sure to take what they say seriously. My friend has it and didn't listen to his docs and ended up in the hospital for 3 weeks and almost died from it because he didn't keep it under control.

GYM - The YMCA's are very good about that stuff. Our local one has been running specials for those that lost their job (which locally is 20+%) get a free 6 month membership to help them out. I'm sure if you explain to them what is going on they would allow you to slip in there for a couple weeks until you get your documentation from the school.

[MR.TeachFreak]

I have a feeling that you are going to do just fine in your last semester. Keep your sights on the end product and you'll do ok. What grade will you be teaching?

UC - good luck and be sure to take what they say seriously. My friend has it and didn't listen to his docs and ended up in the hospital for 3 weeks and almost died from it because he didn't keep it under control.

GYM - The YMCA's are very good about that stuff. Our local one has been running specials for those that lost their job (which locally is 20+%) get a free 6 month membership to help them out. I'm sure if you explain to them what is going on they would allow you to slip in there for a couple weeks until you get your documentation from the school.

Actually the YMCA signed me up for a temporary membership right away. I guess it was the YMCA's idea to let us use the facility for free and not the person in charge of student teaching here so we had to go to them and not get anything from the school. The only thing I will have to remember for the UC now is no red meats in large quantities and I am on new meds which are twice a day with a folic acid supp in addition to the morning pills.

[MR.TeachFreak]

Friday-1A

Weight-296lbs


Exercise-weight/reps

BB Incline Press-250/7,3,2
DB Incline Flyes-45/20
Smith Machine BB Shoulder Press-195/6,3,3
BB Front Raise-95/17
Close Grip Bench Press-240/8,4
Rope Pressdown-50/20
Wide Grip Pull Up-20/6,3,3
Wide Grip Pull Down-200/15
Rack Pull-455/6
Rack Pull-435/10


Cardio-None

Notes
-Though the YMCA is a small one its got all the free weights I will need for my workouts though there are about 3 different style of plates and about 5 different kinds of dumbbells. Never been one to use much in the way of machines personally.
-Was interesting though that the nautilus machines had screens on them and were hooked up to some kind of atm looking electronic trainer. Apparently a full member can use it to create workouts for them after inputing some basic information.
-The best thing I found in the YMCA weight room was in a old army duffel bag in the scorner by the power rack. The bag was full of chains so it looks like I will be able to chains into my workouts.

[MR.TeachFreak]

Saturday 2B

Weight-?


Exercise-weight/reps

BB Curls-190/5,4,3
Bent over Concentration Curls-45/20
BB Standing Forearm Curls-230/12
DB Standing Forearm Curls-70/20
Seated Calf Raise-200/12
Seated Calf Raise-200/50
Straight Leg Deadlift-300/12
Seated Leg Curl-170/20
Squat-300/8
Seated Leg Extension-110/20

Cardio-None

Notes
-Bench tomorrow is in the workout so maybe I will look into that bag of chains I found in the corner and try them out instead of adding the usual 5lbs. Think I will start alternating 5lbs and adding a set of chains for DC though I need to see how much the chains weight first.
-Need to look into buying a scale from Walmart to weigh myself each morning because the scale at the YMCA is definitely off because I know I am not over 300 lbs.

[Firedrake]

Chains FTW! Good find, and good luck with the new training digs!

[MR.TeachFreak]

Monday-2A

Weight-

Exercise-weight/reps


BB Bench Press-290/6,3,3
DB Flat Flyes-45/20
Smith Machine Upright Rows-200/7,5
DB Upright Lateral Raises-30/17
Straight Bar Triceps Pressdown-80/12
DB Overhead Triceps Extension-40/20
Chin Ups-35/5,3,2,2
Reverse Grip Pulldown-200/15
Chest Supported T-bar Rows-135/8
Chest Supported T-bar Rows-135/8

Cardio-None

[MR.TeachFreak]

Tuesday-2B

Weight-?

Exercise-weight/reps


Alternating DB Curls-80/7,4,1
DB Preacher Curls-35/20
Reverse BB Forearm Curls-130/12
Reverse DB Forearm Curls-35/20
Seated Calf Raise-200/12
Seated Calf Raise-200/50
Straight Leg Deadlift-300/8,4
Cybex Prone Leg Curl-90/20
Front Squats-230/7
Seated Leg Extension-140/20


Cardio-None

[MR.TeachFreak]

Thursday-3A

Weight-?


Exercise-weight/reps


Decline BB Bench Press-275/8,4
Decline DB Flyes-45/20
Bent Over Lateral Raises-40/12
Seated Bent Over Machine Laterals-20/16
BB Skull Crushers-135/12
Dips-10/15
Pull Ups-35/6,2,2,2
Pulldowns-200/15
Bent Over BB Rows-270/8
Bent Over BB Rows-250/12

[Firedrake]

Definitely showing off your freakness with those workouts! Great stuff!

[Max-Angle]

Good stuff man, keep your inner monster brewing!

[MR.TeachFreak]

Saturday-3B

Weight-?

Exercise-weight/reps


EZ Bar Curls-160/9,3
Incline DB Curls-45/18
BB Standing Forearm Curl-230/12
DB Standing Forearm Curl-70/20
Seated Calf Raise-200/12
Seated Calf Raise-200/50
Straight Leg Deadlift-300/12
Seated Leg Curl-140/20
Squats-300/8
Seated Leg Extension-140/20


Notes
-Getting a scale tomorrow so I can finally start weighing myself in the morning.
-Exam week at my high school this week and I will be teaching soon so this means I can finally figure out my cut diet soon because I will actually know my schedule.
-Looks like I need to find a way to eat about 2 meals at school so planning will be key.

[squattingtillipuke]

Damn bro...still amazed at some of the lbs you move. keep pushing brother.

[MR.TeachFreak]

Damn bro...still amazed at some of the lbs you move. keep pushing brother.


I found out once I broke away from my high school lifting mentality that when my diet is on I keep improving. The hard part is staying on the diet when I am having a screwy schedule right now.

[MR.TeachFreak]

No gym time today. Apparently since I am in a very technologically forward county for student teaching we get to have "training" meetings in technology which last about 3 hours or so. Just means I get to hit it hard tomorrow and Thursday to catch up. Though I do not know whats worse now, proctoring End of Course exams or taking them after doing nothing but watching kids for 2 1/2 hours.

[Firedrake]

Damn fine work -- keep moving it up!

[MR.TeachFreak]

Damn fine work -- keep moving it up!

Thanks, its all about the progressive resistance with me.


Wednesday 1A

Weight-?

Exercise-weight/reps


BB Incline Press-260/6,4,2
DB Incline Flyes-45/20
Smith Machine Shoulder Press-200/6,4,2
BB Front Raise-60/20
Wide Grip Pull Ups-25/3,2,2,3
Wide Grip Pull Down-200/16
Rack Pulls-460/8
Rack Pulls-440/10

Notes
-Proctoring exams officially sucks. Sit there for 20 minutes, walk around, repeat.

[Max-Angle]

nice work man, great work on the Chest, keep it up

[MR.TeachFreak]

Thursday-1B

Weight-?

Exercise-weight/reps


BB Curls-190/5,4,3
Bent Over Concentration curls-50/20
BB Standing Forearm Curls-235/12
DB Standing Forearm Curls-75/20
Smith Machine Standing Calf Raises (off a small box)-205/12
Smith Machine Standing Calf Raises (off a small box)-205/50
Straight Leg Deadlift-305/12
Seated Leg Curl-150/20
Squats-305/8
Seated Leg Extension-150/20

Notes
-Nothing noteworthy. Just another day in the life.

[MR.TeachFreak]

Saturday-Off Day


No gym today. I pretty much just went off the grid for today and took a break from the world. Let me get my shit in order since I will start teaching next week and until May 5 it will only get harder for me as I eventually take on the full duties of a teacher with a honors and regular U.S. history classes to get together and get ready to teach.

[MR.TeachFreak]

Sunday-2A

Weight-?

Exercise-weight/reps


BB Bench Press-295/6,3,2,1
DB Flat Bench Flyes-50/18
Smith Machine Upright Rows-205/6,2,4
DB Lateral Raises-30/20
Straight Bar Pressdown-90/12
DB One Arm Extensions-40/20
Chin Ups-35/6,3,3
Reverse Grip Pulldowns-200/20
Chest Supported Rows-155/8
Chest Supported Rows-135/12


Notes
-Teacher workday tomorrow then I will finally start gearing up to teach the following week until my last day on May 5.

[squattingtillipuke]

Nice workout as usual.

Ahh the old teacher in-service day...where in the hell were these things when I was in school. The only time that we got off was holidays and the occasional 2 ft of snow that would come off of Lake Michigan over night. They cancel school now if the wind chill is below 0 sometimes, sissies!!!

[MR.TeachFreak]

Monday-Cardio

Cardio-~15minute run w/ ~5minute walk

Notes
-Finally found a way to run outside around here. Now I just have to get back into the habit and get my running ability back up.

[MR.TeachFreak]

Tuesday-2B

Weight-?

Exercise-weight/reps


DB Curls-85/6,3,3
DB Preacher Curls-35/20
BB Reverse Forearm Curls-135/12
DB Reverse Forearm Curls-35/20
Standing Smith Machine Calf Raises-205/12
Standing Smith Machine Calf Raises-205/50
Straight Leg Deadlift-305/12
Seated Leg Curl-95/20
Front Squat-235/6
Leg Extension-150/20

[Firedrake]

Damn! Nice work!

[MR.TeachFreak]

Damn! Nice work!

Thanks. Just trying to keep the intensity up with all the extra school related work that comes with student teaching.


Nice workout as usual.

Ahh the old teacher in-service day...where in the hell were these things when I was in school. The only time that we got off was holidays and the occasional 2 ft of snow that would come off of Lake Michigan over night. They cancel school now if the wind chill is below 0 sometimes, sissies!!!

Yeah back home at the beach it could snow for 1/2 hours at midnight and they woudl cancel school even when it was 70 degrees. Now hurricanes back home they waited until the very last minute but it is the beaches of NC so we get them a lot.


Thursday-Seminar Day
-No workout or cardio today. Had to wake up at 5am to go to a seminar back up at AppState and I am even more confused then ever about how they want us to teach. Seems they want robot teachers who use endless procedures to accomplish anything in class.
-Apparently Western NC is supposed to be hit with a HUGE snow storm this weekend. Most people are assuming early dismissal Friday and delays/cancellations Monday and Tuesday already. As long as we keep power it will be ok because our fireplace doesn't work and hasn't been fixed in probably a month. 7 of us student might just be piling into the only part of the triplex with a working fireplace. 11 people in a garden villa meant for 2-3 people. Looks like possibly a fun weekend though 3 guys to 8 girls won't be all that bad.

[MR.TeachFreak]

Friday-3A

Weight-?

Exercise-weight/reps


Decline BB Bench Press-275/9,3
Decline DB Flyes-45/20
Bent Over Lateral Raises-40/12
Seated Machine Bent Over Lateral Raises-25/16
BB Skull Crushers-140/12
Dips-10/15
Pull Ups-35/6,4,2
Pull Downs-200/18
Bent Over Rows-275/8
Bent Over Rows-255/20


Notes
-Apparently we are supposed to have some horrible snow storm this weekend. The school system canceled all after school activities today and also the EOC retests this weekend and are already planning to have either no school or 3 hour delays on Monday and Tuesday with delays for the remaining week.
-Finally getting into a grove at the YMCA with their equipment. Still don't like their adjustable bench though. It moves a bit too must while pressing for me but it works.

[MR.TeachFreak]

Saturday-Snow Day


-Thanks to about 4+ inches of snow everyone is pretty well stuck inside all day. It has stopped so hopefully tomorrow I can get to the gym. Though the county recently got its second snowplow so theres a good chance the whole county will be shut down again. Thankfully I have plenty of teacher related stuff to do so I can keep busy.

[MR.TeachFreak]

Sunday- More snow


-Everywhere is still shut down from the snow pretty much. So once again there isn't a gym open. School has already been canceled for tomorrow and according to my cooperating teacher we might not have any school for the week due it possibly snowing again Tuesday. In a county with only two snowplows I can sort of see their fear of snow. Perfect time to finally get a hold on my cut diet starting tomorrow since I might have a whole week to get used to it before going back to teaching.

[MR.TeachFreak]

Monday-3B

Weight-?

Exercise-weight/reps


EX Bar Curls-165/7,5
Incline Curls-45/20
Standing BB Forearm Curls-235/12
Standing DB Forearm Curls-75/20
Smith Machine Calf Raises-205/12
Smith Machine Calf Raises-205/50
Straight Leg Deadlift-305/12
Lying Leg curls-150/20
Squats-305/8
Leg Extensions-150/20

Notes
-School was canceled today for snow but the gym was open. School is also canceled tomorrow for the ice but for teachers it is a workday so I have to go. I can actually get the work I put off done now. Never knew how difficult is was to come up with quizzes, activities, and study guides until now.

[MR.TeachFreak]

Tuesday-1A

Weight-?

Exercise-weight/reps


Incline BB Bench Press-265/6,3,3
Incline DB Flyes-45/20
Smith Machine Shoulder Press-205/7,5
BB Front Raises-95/18
Close Grip Bench Press-250/8,4
Rope Pressdown-70/20
Wide Grip Pullups-25/5,3,2,2
Wide Grip Pulldowns-230/15
Rack Pulls-265/8
Rack Pulls-245/11


Notes
-Another teacher workday tomorrow since school for students is canceled. So much for having any kind of spring break since from what I understand those are the first days for make up school days.

[Firedrake]

Great volume work. Props to you for getting it done despite the weather!

[DA GOVNA]

Friday-3A

Weight-?

Exercise-weight/reps


Decline BB Bench Press-275/9,3
Decline DB Flyes-45/20
Bent Over Lateral Raises-40/12
Seated Machine Bent Over Lateral Raises-25/16
BB Skull Crushers-140/12
Dips-10/15
Pull Ups-35/6,4,2
Pull Downs-200/18
Bent Over Rows-275/8
Bent Over Rows-255/20


Notes
-Apparently we are supposed to have some horrible snow storm this weekend. The school system canceled all after school activities today and also the EOC retests this weekend and are already planning to have either no school or 3 hour delays on Monday and Tuesday with delays for the remaining week.
-Finally getting into a grove at the YMCA with their equipment. Still don't like their adjustable bench though. It moves a bit too must while pressing for me but it works.

Was this 1 work out? chest, shoulders, tri's, back? you are an animal man im getting exhausted thinking about it...AND SORE

[MR.TeachFreak]

Great volume work. Props to you for getting it done despite the weather!

Never had a gym close on me before though. Then again AppState is used to snow while back home at the beach there is rarely any snow at all. This county only has 2 snowplows and relies on people with tractors for the most part.



Was this 1 work out? chest, shoulders, tri's, back? you are an animal man im getting exhausted thinking about it...AND SORE

Good thing about DC is its short and intense with the single sets though I have modified it to have a bit more volume then normal. Though for me back is split into width and thickness which accounts for the 4 exercises.

[MR.TeachFreak]

Thursday-1B

Weight-?

Exercise-weight/reps


BB Curls-195/5,3,4
Bent Over Concentration Curls-50/20
BB Forearm Curls-245/12
DB Forearm Curls-75/20
Smith Machine Calf Raises-210/12
Smith Machine Calf Raises-210/50
Straight Leg Deadlift-310/11
Lying Leg Curls-160/18
Smith Machine Squats-285/8
Seated Leg Extension-160/20

Notes
-Tried smith machine squats for the first time in a very long while and I think I will make them a staple from now on. Just have to get my form back down again.
-Looks like more days without school as it is supposed to freeze/rain tonight pretty bad.
-More snow apparently next week as well. As a teacher I now know why they all hate being out of school. It really screws up the scheduling of things.

[Firedrake]

Geez, you're just getting back to Smith Machine squats and you're already 10 lbs. above my max this week? Sheesh. I must be getting old <grin>.

Sweet damn arm session -- great work!

[MR.TeachFreak]

Geez, you're just getting back to Smith Machine squats and you're already 10 lbs. above my max this week? Sheesh. I must be getting old <grin>.

Sweet damn arm session -- great work!


Never really did them because with my length I have to have my feet out pretty far since I used them instead of front squats. Though they will probably replace front squats now since I felt a better burn with them.

[MR.TeachFreak]

Saturday-2A

Weight-?

Exercise-weight/reps


BB Bench Press-300/5,4,2,1
DB Flat Flyes-50/20
Smith Machine Upright Rows-210/7,5
Db Lateral Raises-30/20
Straight Bar Pressdown-100/12
One Arm DB Extensions-40/20
Chin Ups-35/8,4
Reverse Grip Pulldowns-230/15
Chest Supported Rows-165/8
Chest Supported Rows-145/12

Notes
-Finally looks like we will get decent weather from here on in. Means I can finally get back to running outside once all the snow melts of the sidewalks.

[MR.TeachFreak]

Tuesday 2B

Weight-?

Exercise-weight/reps


DB Curls-85/7,3,2
DB Preacher Curls-35/20
BB Reverse Forearm Curls-140/12
DB Reverse Forearm Curls-35/20
Smith Machine Calf Raises-210/12
Smith Machine Calf Raises-210/50
Straight Leg Deadlift-315/12
Lying Leg Curl-160/16
Smith Machine Squat-290/8
Leg Extension-160/20


Notes
-Finally getting back into a rhythm now that it looks like all the bad winter weather is gone for now. Now just to get caught up with the school work.

[Max-Angle]

Tuesday 2B

Weight-?

Exercise-weight/reps


DB Curls-85/7,3,2
DB Preacher Curls-35/20
BB Reverse Forearm Curls-140/12
DB Reverse Forearm Curls-35/20
Smith Machine Calf Raises-210/12
Smith Machine Calf Raises-210/50
Straight Leg Deadlift-315/12
Lying Leg Curl-160/16
Smith Machine Squat-290/8
Leg Extension-160/20


Notes
-Finally getting back into a rhythm now that it looks like all the bad winter weather is gone for now. Now just to get caught up with the school work.


NICE! DB Curls, great work man, keep liftin'

[Firedrake]

Looking solid -- congrats for getting back on schedule!

[MR.TeachFreak]

NICE! DB Curls, great work man, keep liftin'


Thanks just trying to stay on track with school being canceled five days last week.



Looking solid -- congrats for getting back on schedule!


Yeah I never knew how much snow days and such affected teachers. Not to mention two of the five canceled days were workdays. You can only prepare so much before you just sit there.

[Max-Angle]

Thanks just trying to stay on track with school being canceled five days last week.





Yeah I never knew how much snow days and such affected teachers. Not to mention two of the five canceled days were workdays. You can only prepare so much before you just sit there.

I had a snow day yesterday, there called after i got home from my fieldtrip early "due to snow" and then today they called again and said due to the high chance of dangerous conditions no school tommorow either

[MR.TeachFreak]

Thursday-3A

Weight-?

Exercise-weight/reps


Decline BB Press-280/9,3
Decline DB Flyes-45/20
DB Bent Over Lateral Raises-45/12
Seated Machine Bent Over Lateral Raises-25/20
BB Skull Crushers-145/12
Dips-10/17
Pull Ups-35/8,3,1
Pulldowns-230/16
BB Bent Over Rows-280/8
BB Bent Over Rows-260/12


Notes

[Firedrake]

Sweet work -- loving the B.O. Rows, and the Decline Presses are great!

[MR.TeachFreak]

Saturday-3B

Weight-?

Exercise-weight/reps


EZ Bar Curls-170/9,3
Incline Curls-45/20
BB Forearm Curls-245/12
DB Forearm Curls-75/20
Smith Machine Calf Raises-210/12
Smith Machine Calf Raises-210/50
Straight Leg Deadlift-310/12
Lying Leg Curls-160/20
Smith Machine Squats-290/8
Leg Extensions-160/20

Notes
-Switching to smith machine squats for a awhile.

[Max-Angle]

Saturday-3B

Weight-?

Exercise-weight/reps


EZ Bar Curls-170/9,3
Incline Curls-45/20
BB Forearm Curls-245/12
DB Forearm Curls-75/20
Smith Machine Calf Raises-210/12
Smith Machine Calf Raises-210/50
Straight Leg Deadlift-310/12
Lying Leg Curls-160/20
Smith Machine Squats-290/8
Leg Extensions-160/20

Notes
-Switching to smith machine squats for a awhile.

Nice work man, keep it up, keep liftin'

[MR.TeachFreak]

Sunday-Cardio

Weight-?

Cardio-30 minute run (fasted/first thing in the morning)


Notes
-Finally got a scale to weight myself each morning and it has one of the body fat add ons. I know they aren't all that accurate but I figure if I can get the number to go down then I am doing the right thing.

[MR.TeachFreak]

-2/15/2010-

Monday-Cardio

Weight-?

Cardio-30 minutes/treadmill




-2/16/2010-

Tuesday-1A

Weight-?

Exercise-weight/reps


BB Incline Press-270/4,3,3,2
DB Incline Flyes-50/20
Smith Machine Shoulder Press-210/5,4,3
BB Front Raises-95/18
Close Grip Bench Press-255/5,4,3
Rope Pressdown-80/20
Wide Grip Pullups-30/5,3,3,1
Wide Grip Pulldowns-230/15
Rack Pulls-470/8
Rack Pulls-450/12


Notes
-Started the cut officially today by finally reducing carbs to as low as possible. Lets see how the next few weeks will go. Keeping protein high and I am also bumping my fats up. Depending on how I feel this week I might remove carbs as a whole and run a straight keto diet. The key factor will be can I function as a student teacher with little to no carbs.

[Max-Angle]

-2/15/2010-

Monday-Cardio

Weight-?

Cardio-30 minutes/treadmill




-2/16/2010-

Tuesday-1A

Weight-?

Exercise-weight/reps


BB Incline Press-270/4,3,3,2
DB Incline Flyes-50/20
Smith Machine Shoulder Press-210/5,4,3
BB Front Raises-95/18
Close Grip Bench Press-255/5,4,3
Rope Pressdown-80/20
Wide Grip Pullups-30/5,3,3,1
Wide Grip Pulldowns-230/15
Rack Pulls-470/8
Rack Pulls-450/12


Notes
-Started the cut officially today by finally reducing carbs to as low as possible. Lets see how the next few weeks will go. Keeping protein high and I am also bumping my fats up. Depending on how I feel this week I might remove carbs as a whole and run a straight keto diet. The key factor will be can I function as a student teacher with little to no carbs.

Good luck man

[MR.TeachFreak]

Wednesday-Cardio

Weight-289.2 lbs


Cardio-20 minute run (semi-fasted)

[MR.TeachFreak]

Thursday-1B

Weight-287.8 lbs

Exercise-weight/reps


BB Curl-200/5,4,3
Bent Over Concentration Curl-50/20
BB Forearm Curl-250/12
DB Forearm Curl-75/20
Smith Machine Calf Raise-215/12
Smith Machine Calf Raise-215/50
Straight Leg Deadlift-315/12
Lying Leg Curl-170/16
Smith Machine Squat-295/8
Leg Extension-170/20


Notes
-Grading short answer questions from a regular U.S. History exam made me see just how bad the education system is. They can't spell and are unable to create a proper sentence. Makes you wonder what exactly we are teaching these kids leading up to high school.
-4 days into the cut and still feeling good. Right now I am roughly about 25-30 grams of carbs a day centered primarily at my post-workout meal. Protein is kept high with medium to high fats. Depending on how this goes I might transition into a more formal keto diet.

[MR.TeachFreak]

Friday-Cardio

Weight-285.6 lbs

Cardio-20 minute run (semi-fasted)


Notes
-Picked up some Universal Ripped Fast as a nice simple fat burner without a lot of ingredients to see how my UC reacts to it. Plan is to let it get my body started on my cut and then potentially by the end of the month transition to a 3 week run of Animal Cuts as a finisher to the cut but plans are subject to change. If I get time away from my 16 part project and other student teaching duties I will calculate my diet numbers and try and start tracking those.

[Max-Angle]

Thursday-1B

Weight-287.8 lbs

Exercise-weight/reps


BB Curl-200/5,4,3
Bent Over Concentration Curl-50/20
BB Forearm Curl-250/12
DB Forearm Curl-75/20
Smith Machine Calf Raise-215/12
Smith Machine Calf Raise-215/50
Straight Leg Deadlift-315/12
Lying Leg Curl-170/16
Smith Machine Squat-295/8
Leg Extension-170/20


Notes
-Grading short answer questions from a regular U.S. History exam made me see just how bad the education system is. They can't spell and are unable to create a proper sentence. Makes you wonder what exactly we are teaching these kids leading up to high school.
-4 days into the cut and still feeling good. Right now I am roughly about 25-30 grams of carbs a day centered primarily at my post-workout meal. Protein is kept high with medium to high fats. Depending on how this goes I might transition into a more formal keto diet.

Damn nice BB Forearms and Squats man, keep up the great work

[MR.TeachFreak]

Saturday-2A

Weight-284.2lbs

Exercise-weight/reps


BB Bench Press-305/5,3,3,2
DB Flyes-50/20
Smith Machine Upright Rows-215/5,4,3
DB Lateral Raises-30/17
Straight Bar Pressdowns-110/12
One Arm DB Extensions-40/17
Chin Ups-40/4,3,2,1,1,1
Reverse Grip Pulldowns-230/16
Chest Supported Wide Grip Rows-185/8
Chest Supported Wide Grip Rows-165/12

Cardio-20 minutes post workout


Notes
-Looks like the cut is starting to work. Already starting to lose weight. Now is the time to step up cardio to longer outdoor runs and 20 minutes post workout.

[MR.TeachFreak]

Sunday-Cardio

Weight-283.2 lbs


Cardio-20 minute run(fasted, outside)

[MR.TeachFreak]

Monday-Cardio

Weight-284.2

Cardio-25 minutes (semi-fasted) Speed: 3.4 Gradient: 10%

[MR.TeachFreak]

Tuesday-2B

Weight-284.6lbs

Exercise-weight/reps


DB Curls-85/6,3,2,1
DB Preacher Curls-40/20
BB Reverse Forearm Curls-145/12
DB Reverse Forearm Curls-40/20
Smith Machine Calf Raise-215/12
Smith Machine Calf Raise-215/50
Smith Machine Straight Leg Deadlift (off a box/deep)-275/12
Lying Leg Curls-170/18
Smith Machine Squats-300/8
Leg Extensions-170/20

Notes
-Possibility of snow tomorrow. Good thing I was in teh gym today and tomorrow is supposed to be cardio.

[MR.TeachFreak]

Wednesday-Off (not by choice)

Weight-284.6lbs

Cardio-none


Notes
-Had a random technology meeting for my student teaching that was unannounced so I had to skip out on cardio. If I can get up early enough tomorrow morning I will run then to make up for it.

[MR.TeachFreak]

Thursday-3A

Weight-282lbs

Exercise-weight/reps

BB Decline Press-285/7,5
DB Decline Flyes-50/20
DB Bent Over Lateral Raises-50/7,5
Machine Bent Over Lateral Raises-30/15
Skull Crushers-150/12
Dips-10/17
Pull Ups-40/6,3,2,1
Pulldowns-230/17
Bent Over Rows-285/8
Bent Over Rows-265/12


Notes
-Another school day another workout.

[MR.TeachFreak]

Friday-Cardio

Weight-281.2 lbs


Cardio-35 minutes on treadmill (3.4 speed/10% grade)


Notes
-Time for my one cheat meal of the week.

[MR.TeachFreak]

Saturday-3B

Weight-283.2 lbs

Exercise-weight/reps


EZ Bar Curls-175/6,4,2
DB Incline Curls-45/18
BB Forearm Curls-245/12
DB Forearm Curls-75/20
Smith Machine Calf Raises-215/12
Smith Machine Calf Raises-215/50
Straight Leg Deadlift-315/12
Lying Leg Curl-170/17
Smith Machine Squat-300/8
Leg Extension-170/20

Cardio-12 minutes (3.4speed/10%gradient)


Notes
-Today was one of those demotivated days. Took me longer then usual to get going in the gym. Usually when this starts to happen its my body telling me its time for a small break.
-Attempted some post-workout cardio but my legs were too fried to go very far.

[MR.TeachFreak]

Sunday-Cardio

Weight-283.2lbs


Cardio-25 minute run (outdoor)

[MR.TeachFreak]

Monday-Cardio

Weight-284.2 lbs


Cardio-28 minutes treadmill (3.4 speed/10% gradient)

[MR.TeachFreak]

Tuesday-1A

Weight-282.6lbs

Exercise-weight/reps


BB Incline Press-275/4,3,3,2
DB Incline Flyes-50/20
Smith Machine Shoulder Press-215/6,4,2
DB Front Raises (Full ROM)-20/18
Close Grip Bench Press-260/5,3,3,2
Rope Pressdowns-80/16
Wide Grip Pullups-30/4,3,3,1,1
Wide Grip Pulldowns-230/15
Rack Pulls-475/8
Rack Pulls-455/10

Notes
-Snowing again and now we have a 2 hour delay tomorrow.
-Switching up my front raises to DB with taking them all the way up.

[Max-Angle]

Tuesday-1A

Weight-282.6lbs

Exercise-weight/reps


BB Incline Press-275/4,3,3,2
DB Incline Flyes-50/20
Smith Machine Shoulder Press-215/6,4,2
DB Front Raises (Full ROM)-20/18
Close Grip Bench Press-260/5,3,3,2
Rope Pressdowns-80/16
Wide Grip Pullups-30/4,3,3,1,1
Wide Grip Pulldowns-230/15
Rack Pulls-475/8
Rack Pulls-455/10

Notes
-Snowing again and now we have a 2 hour delay tomorrow.
-Switching up my front raises to DB with taking them all the way up.

Nice work man, keep it up

[MR.TeachFreak]

Wednesday-Cardio

Weight-281.2lbs

Cardio-30 minutes (3.4 speed/10% incline)


Notes
-Well today at school was interesting. We had a random faculty meeting because a guidance counselor was arrested in charges of taking advantage of a minor. And it made it onto the news that same day. Apparently its the third time in the past few years too.

[Max-Angle]

Wednesday-Cardio

Weight-281.2lbs

Cardio-30 minutes (3.4 speed/10% incline)


Notes
-Well today at school was interesting. We had a random faculty meeting because a guidance counselor was arrested in charges of taking advantage of a minor. And it made it onto the news that same day. Apparently its the third time in the past few years too.

Can't be as bad as Bangor High, search that on google and you wont find any good news.

[MR.TeachFreak]

Thursday-Real off day

Weight-281.4


Notes
-My body decided to tell me that I needed a complete off day when I ended up napping for about 4-5 hours after I got back from school. I will get another one tomorrow because I have a student teaching seminar all day.

[MR.TeachFreak]

Sunday-Been Sick

Weight-276.8lbs

Notes
-Caught some kind of virus Friday and Saturday so I couldn't eat solid food in case it was a flare up. It look like it was the norovirus (flu) that has been labeled a epidemic in NC. Looks like a solid 5lb loss from it. Now for the fun part which is recovery and getting back int the gym and on diet.

[MR.TeachFreak]

Monday-Recovery/Catch up day

Weight-276lbs

Notes
-Last recovery day from the sickness. Probably about 90% but being able to eat solid food is awesome.
-Had a bunch of school work to catch up on so after school was Bank paperwork from getting my Debit # jacked, getting my month supply of meds (270 pills) and more school work.

[MR.TeachFreak]

Tuesday-1B

Weight-279lbs

Exercise-weight/reps


DB Curls-85/5,3,2,2
Concentration Curls-45/20
BB Forearm Curls-245/12
DB Forearm Curls-75/20
Smith Machine Calf Raises-225/12
Smith Machine Calf Raises-225/50
Straight Leg Deadlift-315/10
Lying Leg Curls-170/15
Smith Machine Squats-315/8
Leg Extension-170/20


Notes
-Glad to see that I didn't lose much strength from whatever I had.
-Getting back on the cut diet as well so I can keep losing the weight.

[MR.TeachFreak]

Wednesday-Cardio

Weight-276.2

Cardio-35 minutes (3.5 speed/10% grade)


Notes
-another cloudy/rainy day so I had to do cardio inside

[Max-Angle]

Tuesday-1B

Weight-279lbs

Exercise-weight/reps


DB Curls-85/5,3,2,2
Concentration Curls-45/20
BB Forearm Curls-245/12
DB Forearm Curls-75/20
Smith Machine Calf Raises-225/12
Smith Machine Calf Raises-225/50
Straight Leg Deadlift-315/10
Lying Leg Curls-170/15
Smith Machine Squats-315/8
Leg Extension-170/20


Notes
-Glad to see that I didn't lose much strength from whatever I had.
-Getting back on the cut diet as well so I can keep losing the weight.


Damn nice lookin curls man, you've been putting in some hard work i see, and losin the weight, keep it up man

[MR.TeachFreak]

Damn nice lookin curls man, you've been putting in some hard work i see, and losin the weight, keep it up man

Thanks I was glad to see that my super flu sickness didn't totally destroy my strength.


Thursday-Off Day

Weight-276lbs


Notes
-Had a technology meeting for student teaching that I found out this morning and lasted until 7pm and since I had to make two tests today I couldn't do anything but stick to the diet and hope it doesn't set me back.

[Firedrake]

Just keep at it, and the cuts will come. I'm down 13 pounds since February 5th. 26 to go by July 24th.

[MR.TeachFreak]

Just keep at it, and the cuts will come. I'm down 13 pounds since February 5th. 26 to go by July 24th.

Yeah but getting sick threw me off because with the UC I had to go on all liquids in order to not put much stress on the Colon. But I lost weight though so I will use that to stay positive.


Friday-2A

Weight-276.6

Weight-exercise/reps


BB Bench Press-295/7,3,2
DB Flat Flyes-50/18
Smith Machine Upright Rows-220/6,6
DB Side Laterals-35/16
Straight Bar Pressdown-110/12
DB Overhead Extension-40/20
Chin Ups-40/6,3,3
Reverse Grip Pulldowns-230/15
Chest Supported Wide Grip Row-195/8
Chest Supported Wide Grip Row-175/12


Notes
-Lost some strength but not on all exercises so that is good.
-Have the biggest test of my life tomorrow morning which will determine whether or not I am a highly qualified teacher upon graduation or not.

[MR.TeachFreak]

Sunday-2B

Weight-277.6 lbs

Exercise-weight/reps


BB Curl-185/5,4,2,1
DB Preacher Curl-40/20
BB Reverse Forearm Curl-145/12
DB Reverse Forearm Curl-40/20
Smith Machine Calf Raise-225/12
Smith Machine Calf Raise-225/50
Straight Leg Deadlift-315/12
Lying Leg Curl-170/15
Smith Machine Squat-315/8
Leg Extension-170/20


Notes
-Still need to catch up on the workouts since yesterday was all day testing.
-Recovery from the sickness is going well and should be back on the cut diet full swing tomorrow.

[Firedrake]

That's some good work for coming out of that bout. Well done!

[MR.TeachFreak]

That's some good work for coming out of that bout. Well done!

Thanks, just trying to get back what I lost.


Monday-Cardio

Weight-278.2

Cardio-40 minutes (3.5 speed/10% incline)


Notes
-Early release tomorrow with a faculty training meeting though.
-I actually am caught up with the workouts so now it is just getting back into the grove.

[MR.TeachFreak]

Tuesday-3A

Weight-277 lbs

Exercise-weight/reps


Decline Bench Press-290/6,4,2
Decline DB Flyes-50/15
Bent Over Lateral Raises-50/8,4
Bent Over Lateral Raises-30/20
Neutral Grip Skull Crushers90/12
Dips15/16
Pull Up-40/6,3,3
Pull Down-230/15
BB Rows-290/7
BB Rows-170/10


Notes
-Another great day since being sick.

[Max-Angle]

Tuesday-3A

Weight-277 lbs

Exercise-weight/reps


Decline Bench Press-290/6,4,2
Decline DB Flyes-50/15
Bent Over Lateral Raises-50/8,4
Bent Over Lateral Raises-30/20
Neutral Grip Skull Crushers90/12
Dips15/16
Pull Up-40/6,3,3
Pull Down-230/15
BB Rows-290/7
BB Rows-170/10


Notes
-Another great day since being sick.

Strong rows! The way to go.

[MR.TeachFreak]

Strong rows! The way to go.


Thanks, just trying to keep going.

Wednesday-Cardio

Weight-275.2 lbs

Cardio-40 minutes (3.5 speed/10% incline)


Notes
-Broke down for a little bit with the diet and have a small bag of chips. I think going straight back into the cut after having to do a sick (liquid) diet was just a bit to mentally straining to me. Back to the usual tomorrow.

[MR.TeachFreak]

Thursday-Cardio

Weight-275.5lbs


Cardio-35 minutes


Notes
-Had a faculty meeting until 5pm so all I had time to do was get some cardio in.
-Back onto the cut diet full tilt now with no mental breakdowns.

[MR.TeachFreak]

Friday-3B

Weight-273.8lbs

Exercise-weight/reps


BB Curls-185/5,3,2,2
DB Incline Curls-45/20
BB Forearm Curls-245/12
DB Forearm Curls-75/20
Smith Machine Calf Raise-225/12
Smith Machine Calf Raise-225/50
Straight Leg Deadlift-315/10
Lying Leg Curls-170/20
Smith Machine Squat-315/8
Leg Extension-170/20


Notes
-Good workout today. Started out with a demotivational few workouts but I am over it now.
-Get to have a mini-vacation tomorrow when I visit the sister at law school. Good time for a cheat meal too.

[boyerfitness]

Started reading your journey and if I can tell you one thing its that doctors don't always know what is best! I had thyroid Cancer and in June had my thyroid removed..everyone said I was going to gain a tone of weight because of it. Well I am actually done weight and going to start training for a figure competition. So keep going strong. Good luck with your journey I'm subbed!!

[MR.TeachFreak]

Started reading your journey and if I can tell you one thing its that doctors don't always know what is best! I had thyroid Cancer and in June had my thyroid removed..everyone said I was going to gain a tone of weight because of it. Well I am actually done weight and going to start training for a figure competition. So keep going strong. Good luck with your journey I'm subbed!!

Yeah the doctors weren't really all that great. After the ones at school ran out of tests they told me they didn't know what was wrong and to call them if I got worse. I think I topped out at 60lbs lost in 9 weeks or so.

[MR.TeachFreak]

Sunday-1A


Weight-276lbs

Exercise-weight/reps


Paramount Chest Press-70,4,2,3,3
Incline DB Flyes-50/20
Smith Machine Shoulder Press-220/5,4,3
DB Front Raise-20/20
Close Grip Bench Press-260/6,4,2
Rope Pressdown-80/20
Wide Grip Pull Up-30/5,3,2,2
Wide Grip Pulldown-230/15
Rack Pulls-480/6
Rack Pulls -460/12


Notes
-Back into the cut diet today though tomorrow with the job fair and half-day seminar will make it rough to stay on it.
-5am wakeup tomorrow to leave by 6am in order to get back to Boone.
-Paramount chest press is a machine that simulates dumbbells (plate loaded) but where you place the plates it basically made it all the more harder.

[MR.TeachFreak]

Monday-Job Fair

Weight-276lbs


Notes
-Education job fair for the first half of the day then a departmental exit meeting for the other. Long day trying to stay on the cut diet as best I can.

[MR.TeachFreak]

Tuesday-1B

Weight-276lbs

Exercise-weight/reps


DB Curls-85/6,3,2,1
Concentration Curls-45/20
BB Forearm Curls-250/12
DB Forearm Curls-75/20
Smith Machine Calf Raises-230/12
Smith Machine Calf Raises-230/50
Straight Leg Deadlift-320/12
Lying Leg Curls-170/17
Smith Machine Squat-320/6
Leg Extension-170/20


Notes
-Finally got my NC teacher application done.
-Got a interview set up Monday to and probably the most rural county in NC. 20,000 people with only 1 high school, 2 middle, and 4 elementary.

[MR.TeachFreak]

Wednesday-Off Day

Weight-275lbs


Notes
-Had another technology meeting that went from 4pm-530pm so with other errands to run I did not get any cardio done though I stayed on track with the diet and will adding in some cardio post workout tomorrow to make up for lost time.

[MR.TeachFreak]

Thursday-Off

Weight-273.2lbs


Notes
-Had a parent teacher conference at 415pm today that went for over a hour. Had too much prep work and grading to do so didn't make it to the gym. Will be back in it tomorrow.

[MR.TeachFreak]

Friday-2A


Weight-272.5lbs

Exercise-weight/reps


Flat Chest Press-70/6,4,2
Flat DB Flyes-50/20
Smith Machine Upright Rows-225/5,5,2
DB Side Laterals-35/18
Straight Bar Pressdown-120/12
DB One Arm Extensions-45/16
Chin Ups-40/6,3,2,1
Reverse Grip Pulldowns-230/16
Chest Supported Rows-200/8
Chest Supported Rows-180/12


Notes
-Time to reset some main exercises and go super strict and slow for a time. Do this every once in awhile as a shock sort of and it helps me to avoid plateaus.
-Diet is going good now and lost some more weight. Hope I don't get all skinny.

[MR.TeachFreak]

Saturday-Cardio

Weight-272.5lbs


Cardio-30 minutes (3.5speed/10%incline)