So, Week 4-3 was a very successful day of working out. After Steve attempted to beat me into submission on leg day - I destroyed him on shoulders & traps.
Shoulder Press - 228/240/240 - 3x8
Rear Deltoids - 144/156/156 - 3x8
Side Dumbbells - 17.5's - 3x8
Shrugs - 75 - 3x8
Dumbbell Punches - 15 - 30 seconds
I missed Thursday & Friday workouts due to the fact I have to drywall my basement this weekend, and I kinda need to be able to function. We'll see how I feel on Sunday!! Yarrr.
Friday, January 29, 2010
Tuesday, January 26, 2010
Gasping for Breath; Feel like Death
Gasping for Breath; Feel like Death
Week 4-2 almost killed me. As I stated in my last post…I was going to be hurting. I’d like to point out the fact I manned up. Usually I’m very concerned about not pushing it to far…today, I left my concerns at the door.
Leg Press – 3 Sets , 8 Reps, 630/630/720 lbs
Leg Extension – 3 Sets, 8 Reps, 240 lbs
Seated Leg Curl – 3 Sets, 8 Reps, 180 lbs
Calf Raises – 5 Sets, 20 Reps
Weighted Lunges – 2 Lengths, 60 lbs (And then had to sit down or risk vomiting violently onto Steve…wait, on second thought…why’d I stop?)
Not bad considering my diet is peanut butter and bread during the day, and raisin bran cereal w/ skim milk during the morning! LOL. Carb up! What REALLY sucks though is that I have an epic flight of stairs to go up every time I leave/go to my desk. Pain…sweet, joyous pain.
Anyways, aside from working out – I’ve been thinking more on my tattoo I want – and I think I’ve decided at least 1 portion. I’m going to get “Ephesians” tattooed on my side of my right ribcage area’ish thingymagig. Then, I’m going to plot out my tattoo on my back/right shoulder. I’m going to see if Amanda, or someone else who’s good at drawing, can draw it on using marker/pen and see how it looks first… I mean, I need to live with it – so I want to ensure it looks okay first. I’m kind of leaning towards Ephesians 6:13 at the moment… In KJV (According to my iPhone Bible reader) the verse is “Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, & having done all, to stand.” I’d likely go with the NIV version (I think this is the NIV Version?) – which is translated as “Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.” If you have any feedback, let me know! Or, if you think there are other verses that would suit me better, let me know! I’m just a big fan of Ephesians.
Peace!
-Whitewolf
Week 4-2 almost killed me. As I stated in my last post…I was going to be hurting. I’d like to point out the fact I manned up. Usually I’m very concerned about not pushing it to far…today, I left my concerns at the door.
Leg Press – 3 Sets , 8 Reps, 630/630/720 lbs
Leg Extension – 3 Sets, 8 Reps, 240 lbs
Seated Leg Curl – 3 Sets, 8 Reps, 180 lbs
Calf Raises – 5 Sets, 20 Reps
Weighted Lunges – 2 Lengths, 60 lbs (And then had to sit down or risk vomiting violently onto Steve…wait, on second thought…why’d I stop?)
Not bad considering my diet is peanut butter and bread during the day, and raisin bran cereal w/ skim milk during the morning! LOL. Carb up! What REALLY sucks though is that I have an epic flight of stairs to go up every time I leave/go to my desk. Pain…sweet, joyous pain.
Anyways, aside from working out – I’ve been thinking more on my tattoo I want – and I think I’ve decided at least 1 portion. I’m going to get “Ephesians” tattooed on my side of my right ribcage area’ish thingymagig. Then, I’m going to plot out my tattoo on my back/right shoulder. I’m going to see if Amanda, or someone else who’s good at drawing, can draw it on using marker/pen and see how it looks first… I mean, I need to live with it – so I want to ensure it looks okay first. I’m kind of leaning towards Ephesians 6:13 at the moment… In KJV (According to my iPhone Bible reader) the verse is “Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, & having done all, to stand.” I’d likely go with the NIV version (I think this is the NIV Version?) – which is translated as “Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.” If you have any feedback, let me know! Or, if you think there are other verses that would suit me better, let me know! I’m just a big fan of Ephesians.
Peace!
-Whitewolf
Sorry for lack of update!
So, Week 4 of GQ+: PS has just begun. And, the intensity is finally starting to go up. Yesterday’s workout consisted of:
Bench Press:
205 lbs – 3 Sets – 8 Reps
Peck Deck – 3 Sets – 8 Reps – 252/272/320 lbs
Biangular Chest Press – 2 Sets – 15 Reps
Hammer Curls (Dumbbell) – 3 sets – 10 Reps (20/20 – Slow Negatives)
Machine Bicep Curl – 2 Sets – 10 Reps (84)
Today is leg day, so after my constant badgering of Ibrahim and Steve at the gym…I’m expecting to not be able to walk. I’m pretty sure I hinted at them having to go for waxing sessions at least 11 times yesterday; as well as bringing in random people into my commentary on there wussy bench press and peck deck. Harassment is a very good form of motivation though.
Honestly, I’m feeling more myself – and much better lately. I’ve hit my plateau at approximately ~190 lbs – but this is due to food intake. At first, I was able to spend money on food…lately, I haven’t. Not to say I don’t eat – but my 6 meals a day, clean diet has been destroyed due to finances. I’m relying more on cheap food and less of it. Also, sickness has kind have taken a bit out of me; BUT, on the plus side – my blood pressure was back down (~135/85) down from ~150/98, and my heart rate (Resting) went from 140 to 100. My lofty goals of being over 200 pounds were shattered already…but perhaps once we get our 5% raises back, or I get a 2nd roommate in – that will be remedied.
I’m still hoping to do the photo thing; but my gym partner has a terrible memory, and I lack a digital camera – so if all else fails….here come iPhone in mirror pictures! I’m awesome – it’s true.
I’m going to attempt to make small posts more often, rather then huge graphed posts that people go “tl;dr” to …and that includes me. ;)
Peace!
Bench Press:
205 lbs – 3 Sets – 8 Reps
Peck Deck – 3 Sets – 8 Reps – 252/272/320 lbs
Biangular Chest Press – 2 Sets – 15 Reps
Hammer Curls (Dumbbell) – 3 sets – 10 Reps (20/20 – Slow Negatives)
Machine Bicep Curl – 2 Sets – 10 Reps (84)
Today is leg day, so after my constant badgering of Ibrahim and Steve at the gym…I’m expecting to not be able to walk. I’m pretty sure I hinted at them having to go for waxing sessions at least 11 times yesterday; as well as bringing in random people into my commentary on there wussy bench press and peck deck. Harassment is a very good form of motivation though.
Honestly, I’m feeling more myself – and much better lately. I’ve hit my plateau at approximately ~190 lbs – but this is due to food intake. At first, I was able to spend money on food…lately, I haven’t. Not to say I don’t eat – but my 6 meals a day, clean diet has been destroyed due to finances. I’m relying more on cheap food and less of it. Also, sickness has kind have taken a bit out of me; BUT, on the plus side – my blood pressure was back down (~135/85) down from ~150/98, and my heart rate (Resting) went from 140 to 100. My lofty goals of being over 200 pounds were shattered already…but perhaps once we get our 5% raises back, or I get a 2nd roommate in – that will be remedied.
I’m still hoping to do the photo thing; but my gym partner has a terrible memory, and I lack a digital camera – so if all else fails….here come iPhone in mirror pictures! I’m awesome – it’s true.
I’m going to attempt to make small posts more often, rather then huge graphed posts that people go “tl;dr” to …and that includes me. ;)
Peace!
Tuesday, January 12, 2010
Week #2
Alright, a bit delayed of a post - and I don't have the updated pictures as of this moment (maybe tonight?), but here is some of the other information from January 4th to current:
Diet & Glucose Log (Click Image to enlarge);
As you can see, diet plan is much better then 10 cheese burgers a day. Far from perfect, but i'm working on it and trying to get my glucose under control. Just by increasing proper food intake, and going to the gym - i've now went back up 10-13 pounds. My official start weight was 178 pounds on Monday; as of today (Tuesday, January 12th), I weighed in at 190.5 - Chart is shown below.
I went over this diet plan with a nutritionist (smoking hot, just an FYI), and she counted the calories at approximately ~4000 a day. Some days I'll eat a bit less, some days I'll eat a bit more.
My weakest point is definitely my weekend dieting...or lack there of. I wake up to late, and I don't eat enough. I'd love to take this moment to tell you how amazing my cheat meal was...most people would punk out with 1 pizza to themselves. Me? 2. That's right. 2. You love it!
In addition to that - I've also been keeping a small log, and been writing down my workouts. The workouts are small, and embarrassing, but keep in mind I'm just getting back into it!
Everyone has to start back somewhere, right? (Click to enlarge Image(s));
&& last, but not least - the measurements!:
Made some slight gains; and will see more quickly. I'm not even on any creatine right now - so all of this is just muscle memory & re-hydration(arms went from 17" to 15" over holidays).
As I said - I'll post the weekly pictures once I take them...I'm kind of lazy, and it's slightly disheartening. But, that's kind of the purpose of posting them. Need to motivate myself some how, amirite?
If anyone has any questions, let me know!
-Whitewolf
Diet & Glucose Log (Click Image to enlarge);
As you can see, diet plan is much better then 10 cheese burgers a day. Far from perfect, but i'm working on it and trying to get my glucose under control. Just by increasing proper food intake, and going to the gym - i've now went back up 10-13 pounds. My official start weight was 178 pounds on Monday; as of today (Tuesday, January 12th), I weighed in at 190.5 - Chart is shown below.
I went over this diet plan with a nutritionist (smoking hot, just an FYI), and she counted the calories at approximately ~4000 a day. Some days I'll eat a bit less, some days I'll eat a bit more.
My weakest point is definitely my weekend dieting...or lack there of. I wake up to late, and I don't eat enough. I'd love to take this moment to tell you how amazing my cheat meal was...most people would punk out with 1 pizza to themselves. Me? 2. That's right. 2. You love it!
In addition to that - I've also been keeping a small log, and been writing down my workouts. The workouts are small, and embarrassing, but keep in mind I'm just getting back into it!
Everyone has to start back somewhere, right? (Click to enlarge Image(s));
&& last, but not least - the measurements!:
Made some slight gains; and will see more quickly. I'm not even on any creatine right now - so all of this is just muscle memory & re-hydration(arms went from 17" to 15" over holidays).
As I said - I'll post the weekly pictures once I take them...I'm kind of lazy, and it's slightly disheartening. But, that's kind of the purpose of posting them. Need to motivate myself some how, amirite?
If anyone has any questions, let me know!
-Whitewolf
Monday, January 4, 2010
January 4th, 2010 - Day 1
Alright, this proves my dedication to this project, because these pictures make me realise how much 2 months of fast food and lack of gym adds up.
Current Specs:
Weight: 180 lbs
Height: 6'0
I'll be posting my measurements, food and glucose log on Sunday, January 10th. I have a nutrionist appointment at the Diabetes center on Wednesday.
Wish me luck!
Current Specs:Weight: 180 lbs
Height: 6'0
I'll be posting my measurements, food and glucose log on Sunday, January 10th. I have a nutrionist appointment at the Diabetes center on Wednesday.
Wish me luck!
Sunday, January 3, 2010
Happy New Years!
I kicked off the New Year with a celebration with my best friends. We went to Britt's place (which is gorgeous, just an FYI), and we all hung out, played pool, and had a few drinks. If that's a precursor to the rest of my year; i'm down!
But, the best part of it was the end of 2009, and the beginning of a new year. A new year with new goals, new ambitions, and new ideas. One of my goals is to get back into my fitness with renewed motivation. 2009 started strong, but ended badly. Between holidays, vacations (both my gym partners gone for entire month of December), physical inventory and weather restrictions - I haven't been to the gym in 5 weeks, and my diet has been horrendous. At the end of 2008, I weighed in at 197 pounds. At the end of 2009, I weigh in at a 185 - and with higher fat %. Now, most of this weight difference is attributed to 5 weeks of no proper dieting, no gym, and 5 months of no supplements (creatine, water weight), but regardless - it's not how I want to be, and I'm going to remedy it. Therefore, I will be using this Blog as a Status update. As of January 4th, I will be back on my supplements, back on a new and improved high intensity workout routine, and my diet will be in order. In addition to all that, I will be going to see a diabetic nutrionist and an endocronologist in order to get my diabetes 100%. I will be keeping Photo logs on here (Yes ladies, you all get to see me shirtless. Contain yourselves!) as well as Diet & Blood Sugar logs. With all that being said, here are my goals:
*Picture is from this summer, 195 lbs
2010 Goals:
- 195 Pounds by end of January (10-15 pound gain, and will get me back to my normal weight)
- 200 Pounds by end of February (Heavier then i've ever been)
- 210 Pounds by mid April
- 215 Pounds by mid May
- Then, I will start leaning for an end goal of 205 pounds, 8-10% BF for June/July.
Also, on a related note, i'm hoping ot get my Personal Trainer certification this year also. Knowledge is power! First Blogpost should be Monday night :)
-Whitewolf
But, the best part of it was the end of 2009, and the beginning of a new year. A new year with new goals, new ambitions, and new ideas. One of my goals is to get back into my fitness with renewed motivation. 2009 started strong, but ended badly. Between holidays, vacations (both my gym partners gone for entire month of December), physical inventory and weather restrictions - I haven't been to the gym in 5 weeks, and my diet has been horrendous. At the end of 2008, I weighed in at 197 pounds. At the end of 2009, I weigh in at a 185 - and with higher fat %. Now, most of this weight difference is attributed to 5 weeks of no proper dieting, no gym, and 5 months of no supplements (creatine, water weight), but regardless - it's not how I want to be, and I'm going to remedy it. Therefore, I will be using this Blog as a Status update. As of January 4th, I will be back on my supplements, back on a new and improved high intensity workout routine, and my diet will be in order. In addition to all that, I will be going to see a diabetic nutrionist and an endocronologist in order to get my diabetes 100%. I will be keeping Photo logs on here (Yes ladies, you all get to see me shirtless. Contain yourselves!) as well as Diet & Blood Sugar logs. With all that being said, here are my goals:
*Picture is from this summer, 195 lbs 2010 Goals:
- 195 Pounds by end of January (10-15 pound gain, and will get me back to my normal weight)
- 200 Pounds by end of February (Heavier then i've ever been)
- 210 Pounds by mid April
- 215 Pounds by mid May
- Then, I will start leaning for an end goal of 205 pounds, 8-10% BF for June/July.
Also, on a related note, i'm hoping ot get my Personal Trainer certification this year also. Knowledge is power! First Blogpost should be Monday night :)
-Whitewolf
One Year Older
On December 19th, I turned 23. It was a momentous oc...okay, no it wasn't. But, it was fun! We ended up having a party at my place for my birthday. It was a very good turnout, and I had a great time - until 2AM. Now, in my opinion, parties should shut down at 2AM and everyone should disperse. Why? Because NOTHING good happens after 2AM. I'm not going to get into what occured here, because all in all - it's rather irrelevant. A night of friends, and family, outweighs any bads.
Plus, I didn't end up in the hospital...so that automatically ensures the markings of an amazing birthday. Hoorah!
Plus, I didn't end up in the hospital...so that automatically ensures the markings of an amazing birthday. Hoorah!
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