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  #121   ^
Old Thu, Sep-02-04, 09:09
Magicbyrd's Avatar
Magicbyrd Magicbyrd is offline
Registered Member
Posts: 83
 
Plan: Atkins
Stats: 261/200/175 Male 5'9"
BF:
Progress: 71%
Location: Mid-Missouri
Default

JK,
Dave Draper was always one of my favorites too...thanks for his website.
Congrats on the lbs gone!!!
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  #122   ^
Old Fri, Sep-03-04, 13:21
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default 232.8 - legs

Hey Magic..

Thanks for stopping by. And yep - Draper's cool. I also did a bit of reading on his site about the history. Turns out he's made a comeback in quite a few ways - including what looks to be a very successful result after rehab.

Anyway - legs today plus, of course, the cardio..

Quote:
Abdominals:
(none prior to legs)

Weights: (legs)
4 sets - standing calf raises
4 sets - seated calf raises
4 sets - squats (free weight)
4 sets - incline leg press
4 sets - leg extensions / seated
4 sets - leg curls / seated
2 sets - leg curls / laying (rocking the cradle at end)

Inclined Abs:
skipped - (may eliminate this)
Cardio - Yoga
or Meditation:

Eliptical -
17 minutes
3 sprints + 2 working recoveries
Quote:
AM Weight - 232.8

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  #123   ^
Old Sat, Sep-04-04, 14:17
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default 233.6 - Chest, Shoulders, & Tri's

Hello World..

Feeling up today. I signed up to take the certification course with ISSA. I have no idea if I'll ever use it but one thing I've often thought about is working at a place called Jolimar.. I'm already qualified from a real life perspective. My thinking is that if I ever did decide to do that this certification would get me in for sure. Interestingly, Oprah is also a grad of Jolimar. She went there for help with her eating disorder.

Anyway - Chest, Shoulders, & Tri's today. Here's how it played out.


Quote:
Abdominals:
2 sets of 33 - crunches
2 sets of 21 - hanging leg raises

Weights: (pushing)
4 sets - chest press
4 sets - inclined chest press
4 sets - seated flys (machine)
4 sets - shoulder press (drop-downs each set)
4 sets - dumbell lateral raise
4 sets - seated rear delt flys

4 sets - assisted tricep dips
4 sets - tricep pulldown (angle iron)
4 sets - dumbell - behind the neck press

Inclined Abs:
none
Cardio - Yoga
or Meditation:
Eliptical - 13 minutes
2 sprints + 2 working recoverys
Finished off with a short Steam room - streatching...

Quote:
AM Weight - 233.6
Gym will be closed on Monday, so I guess I'll lift at home that day - plus also workout on my Stairmaster.

Cheers!
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  #124   ^
Old Sun, Sep-05-04, 11:23
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default 234.0 - off day

Just weighing in on Sunday..

Quote:
AM Weight - 234.0

A little up but I'm not really minding that. I was concerned this week that the weight might be coming off a lil bit too fast so I slightly upped my carbs. Plus, it's the first of the month and I'm saturating with Creatine again so I'm looking for a small flux up..

It's still all good...
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  #125   ^
Old Mon, Sep-06-04, 12:14
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default Labor Day - 233.4

Quote:
AM Weight - 233.4
Just kinda weighing in. I piddled around with my at-home weights this morning, but felt like that was all I was really doing with them. I really neeed to get back in the gym.. lol.. I think I'm spoiled now..

I did, however, manage to snap a pic for Labor Day.



Hope everyone is having a good holiday!

And cheers!
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  #126   ^
Old Tue, Sep-07-04, 11:57
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default 233.6 - Back, Bi's, & Forearms

Gym's back open today..

Quote:
Abdominals:
2 sets of 50 - crunches - ouch! lol
2 sets of 21 - hanging leg raises

Weights: (pulling)
4 sets - lat pull downs / (personal best)*
4 sets - assisted wide grip pullups
4 sets - dumbell / bent over rows (i.e. 4 each side)
4 sets - high pully lat bar / straight arm pull downs
4 sets - straight bar / military curls
6 sets - dumbells / incline bench curls
3 sets - rope and weight - (forearms)
3 sets - reverse wrist curls - (forearms)

Inclined Abs:
1 set of 13 (sadistic incline - playing)
Cardio - Yoga
or Meditation:
Eliptical - 14 minutes
5 sprints + 5 working recoverys

Looking for my weight to start moving down again now. Yesterday was the last day saturating with creatine.

Quote:
AM Weight - 233.6
Cheers!
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  #127   ^
Old Tue, Sep-07-04, 12:13
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

JK, you are an animal! Don't know how you keep up such an intense exercise program, but go man go!
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  #128   ^
Old Wed, Sep-08-04, 12:39
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default 233.0 - legs

who? me?

Quote:
JK, you are an animal!
lol - thanks for stopping by, Spud.

Quote:
Abdominals:
(none prior to legs)

Weights: (legs)
5 sets - standing calf raises
4 sets - seated calf raises
4 sets - squats (did good here today)
4 sets - incline leg press
4 sets - leg curls / seated
3 sets - leg curls / laying (rocking the cradle at end)
2 sets - leg extensions / seated

Inclined Abs:
skipped - (may eliminate this)
Cardio - Yoga
or Meditation:

Eliptical -
13 minutes
3 sprints + 3 working recoveries
Think I'm starting to see the turn on the weight thing after creatine satuaration.

Quote:
AM Weight - 233.0
I've also found an unbelievably informative article on supplements thanks to D-Mac. Here's the link.

I read about 100 pages of this last night, and can already see me making some changes from it. Already I've decided to increase my protien serving in my post-workout shake plus I'm going to extend myself a little on the insulin spike post-workout. So far, what I've been doing immediatly after a workout is having 1/4 green apple. (not really much and low-glycemic). I'm going to replace that with either fruit juice, dextrose, or just pop one of the gumballs from the machine at the gym. I think that's what they are there for and looking on the front of the machine today I see that - yep - the gumballs are sweetened with dextrose.

Also thinking about doing some HMB and possibly some DHEA - then letting some of the ones I'm taking just run to the end of the bottle. I'm really kinda overloaded on supplements right now. Some I definately want to keep - but some I'm thinking I can do without. Tonight I hope to finish the Supplement Review article and decide what to do from there. Thanks BIG TIME, again, to D-Mac for pointing that one out..

Will be off tomorrow. Chest, Shoulders, and Tri's on Friday -..

Oh yea! ...
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  #129   ^
Old Thu, Sep-09-04, 07:38
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default off day - 232.2

Just weighing in..

Quote:
AM Weight - 232.2

Chest, Shoulders, and Tri's on Friday.
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  #130   ^
Old Fri, Sep-10-04, 11:52
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

Looks like I may be taking two days of recovery. Have just been too busy this morning to go to the gym.

Nice weight drop today, however.

Quote:
AM Weight - 231.6

Hitting the gym is still a possiblity, but I doubt I will. I've been training 5 days a week, and don't feel overtrained. But an extra day off can't hurt.
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  #131   ^
Old Sat, Sep-11-04, 13:15
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

Quote:
AM Weight - 231.6

And a bit of a change up today. In some senses I was trying a couple of new things. I've been thinking I really need to change my shoulder workout and I did today. Front delts are outpacing the rear.. In another sense I was just "enjoying" a Saturday morning lifting weights and doing what I want. lol But nevertheless, I got a personal best out of it on assisted dips and had a good time..

Quote:
Abdominals:
1 set of 100 - crunches
1 set of -50 - inclined abs (keeping this routine)

Weights: (pushing)
4 sets - chest press
4 sets - inclined chest press
5 sets - pec deck (forearm grip)
6 sets - seated rear delt flys
9 sets - assisted tricep dips (personal best)

Inclined Abs:
none
Cardio - Yoga
or Meditation:
Eliptical - 7 minutes
1 long sprint + 1 working recovery

I also picked up some supplements last night from iHerb. Probably most importantly I picked up HMB, Yohimbe, and maltodextrin for my post workout shake. I guess I'll begin that on Tuesday.

Hope everyone is haveing a great weekend. And cheers!
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  #132   ^
Old Sun, Sep-12-04, 09:43
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

Just weighing in..

Quote:
AM Weight - 231.0
Progress - 38%


And steady as she goes..
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  #133   ^
Old Mon, Sep-13-04, 11:08
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default Back, Bi's & Forearms

Good workout today - very good. However, it was not as intense as usual. I'm having to guess if the lack of intensity was due to - a) lack of glycogen, or b) lack of creatine. Today, for the first time, I forgot my one-hour pre-workout creatine dose. I still had a killer workout. But again, the intensity just wasn't there as much as I'd like.
Quote:
Abdominals:
1 set of 100 - crunches
1 set of 50 - inclined abs

Weights: (pulling)
4 sets - lat pull downs/ biangular machine
4 sets - assisted wide grip pullups
3 sets - dumbell / bent over rows (i.e. 3 each side)
4 sets - high pully / straight arm pull downs
4 sets - olympic bar / military curls
6 sets - dumbells / incline bench curls
3 sets - wrist curls - (forearms)

Inclined Abs:
1 set of 33
Cardio - Yoga
or Meditation:
skipped this today
Quote:
AM Weight - 230.2


Last edited by J.K. : Mon, Sep-13-04 at 13:58.
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  #134   ^
Old Tue, Sep-14-04, 12:33
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default legs



I blasted legs today..


Quote:
Abdominals:
(none prior to legs)

Weights: (legs)
5 sets - standing calf raises
4 sets - seated calf raises
4 sets - flat sled / squats (remember 16 plates)
4 sets - incline leg press (personal best)
4 sets - leg extensions / seated (went heavy)
5 sets - leg curls / seated

Inclined Abs:
I set of 33
Cardio - Yoga
or Meditation:

- skipped -

(headset is broken)
Quote:
AM Weight - 230.2
Quite a turn-around from my workout yesterday where I felt a little under-fueled but definately had strength increase today. I'm attribuiting it to 1) a good night's sleep, 2) drinking PM Protien before bed instead of eating cottage cheese, and 3) I recently started a trial of DHEA.

I started the DHEA trial about 3 days ago and forgot to mention it.

Quote:
DHEA is an androgenic hormone produced by
the adrenal glands. It’s actually two steps up the hormonal
metabolic pathway from testosterone production.
Our bodies start making DHEA when we’re around the
age of 7, and its secretion peaks when we are about
20-24 years old. Then, DHEA levels begin to decline at
a steady pace of about 20% per decade, until they hit
a low of approximately 10% of peak levels by the time
a person is in his/her 80’s.
Supplementing with DHEA then should help those of us over 40 return to a youthful level of testosterone production naturally. That said, I'd like to think it's working. If anyone happens to be reading and wants some more wants info on that - Here's the link.

Will be doing chest, shoulders, and tri's tomorrow - in the rain I guess. lol Ivan is definately on the way, but as they say, rain - sleet - or snow!

HA!
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  #135   ^
Old Wed, Sep-15-04, 12:14
J.K.'s Avatar
J.K. J.K. is offline
Rock, Ya'll
Posts: 2,255
 
Plan: Atkins
Stats: 278/273/178 Male 6 feet 0 inches
BF:
Progress: 5%
Location: Southern MS
Default

Great workout today - heavy again. Feeling great - great pump - lots of energy. Almost feels like I'm on juice but I'm not.

Hope this keeps up..

Quote:
Abdominals:
1 set of 100 - crunches

Weights: (pushing)
4 sets - chest press
4 sets - inclined chest press (personal best)
3 sets - pec deck (web grip)
3 sets - pec deck (forearm grip)
3 sets - military press
3 sets - side laterals
4 sets - seated rear delt flys
4 sets - assisted tricep dips
3 sets - skull crusher into close-grip press (superset)
3 sets - high pully - tricep push downs (angle iron)
1 set- - seated tricep machine pushdow to failure

Inclined Abs:
1 set of 50
Cardio - Yoga
or Meditation:
Eliptical - 6 minutes
1 sprint + 1 working recovery
Quote:
AM Weight - 231.0
Note - today is the first day to begin spiking my post-workout shake with maltodextrin. I'm starting off with 18grams. That will add about 69 calories - not much. Will see how that goes..

Off day tomorrow.
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