Flamer of the Gods

Duffman · 10-29-2008, 11:38 PM

...Wompnblazer's Workout Journal...

Well let me start off by saying, "Thank you," to Trojan who prodded me to do this.

Stats-
6'4
231 Lbs- as of 07:00PST 10-29-2008 (but ass naked)

Lifting stats-
Do not know. (honestly)

Workout Routine
Monday- Chest/Tris/abs/cardio
Tuesday- Back/Bis
Wednesday- Shoulders/abs/cardio
Thursday- All Legs
Friday- Abs only
Saturday- Extended Cardio
Sunday- Day off

Excercises performed-

Chest-
Dumbbell Press- 3x8
Incline Bench- 3x8
Decline Bench- 3x8
Dumbbell Flys- 3x8
Push ups- 3xFailure

Tris-
Skullcrushers- 3x8
Overhead Tricep Extensions-3x8
Cable Pulldown- 3x8 (the one with the rope)
Dips- 3xFailure (bodyweight)

Abs-
Crunches- 3x30
Weighted Sit Ups (or machine)- 3x15
Hanging leg raises- 3x20 (or Failure)
Crunches- 1xFailure (at the end)

Back-
Deadlift- 3x8
Good Mornings- 3x8
Reverse sit ups (I think they are called that)- 3x30
Pull ups- 3xFailure (I cant do that many as it is)

Bis-
Standing barbell curl (with EZ Bar)- 3x8
Dumbbell Curl- 3x8
Hammer Curl- 3x8 (Each Arm)
Concentration Curl- 3x8

Shoulders-
Military Press- 3x8
3-Way Delts- 3x8 (Each head)
Need two more

Legs-
Squat- 3x8
Seated Calf Raise- 3x15
Reverse Curls- 3x8
Standing Calf Raise- 3x15 (Weighted)

Cardio-
Treadmill- 20min
Elliptical- 20min
Bike- 30 min

Extension-
Windsprints- 10x40yds
3.3 Mile Jog around the Rose Bowl
2 Miles after work M-F (possibly)

Diet-HELP!

frankbink5 · 10-29-2008, 11:44 PM

2 HUGE · 10-30-2008, 12:49 AM

awesome

TROJAN · 10-30-2008, 12:53 AM

It's about fucking time

GBLynden · 10-30-2008, 12:58 AM

Quote:

Originally Posted by TROJANNATION

It's about fucking time

X2

SFriday · 10-30-2008, 01:10 AM

Nice brah. Welcome to the prestigious journal section.

frankbink5 · 10-30-2008, 01:15 AM

Quote:

Originally Posted by SFriday425

Nice brah. Welcome to the prestigious journal section.

just rolling out the red carpet for him

Duffman · 10-30-2008, 02:22 AM

Thanks guys, but I am serious about needing some help with my diet. I plan on mostly lean meats, a shit load of greens, and some complex carbs (sweet potatoes FTMFW) but would like some help with the how often, how much idea. I usually eat once a day, as I am fucking busy as shit.

Krowbar · 10-30-2008, 03:51 AM

Thats fucking crazy, how long were u at the gym for? >1hr cardio holy shit!!

If u really wanna find out about ur diet AlanAragon.com - Fitness Based on Science & Experience. eat what u wana eat (to a certain degree) and keep ur calories where u need them

just my $500

edit - u eat once a day.. fuck u got to eat a lot of food in that meal bud

Duffman · 10-30-2008, 01:10 PM

Quote:

Originally Posted by Krowbar

Thats fucking crazy, how long were u at the gym for? >1hr cardio holy shit!!

If u really wanna find out about ur diet AlanAragon.com - Fitness Based on Science & Experience. eat what u wana eat (to a certain degree) and keep ur calories where u need them

just my $500

edit - u eat once a day.. fuck u got to eat a lot of food in that meal bud

Therein lies the problem. I dont eat enough, and it is usually garbage when I do. I can only stomach Subway for so long before I have to venture outside their realm.

Im usually at the gym for about an hour and a half. I go later on in the evening when fewer people are there. All the gym bunnies are gone, and the weight hogs have left.

Duffman · 10-30-2008, 01:13 PM

Also, I rarely do my cardio in the gym. I work about 15 miles from where I live and traffic gets old, so after work I change and hit up the track. By the time Im done there, traffic has severely died down, so I dont have to sit there.

The cardio program I put up, is when I dont do the track.

SFriday · 10-30-2008, 01:46 PM

Any way you can start eating 4x+ a day or so? What time do you get up and go to sleep?

Duffman · 10-31-2008, 12:27 AM

Quote:

Originally Posted by SFriday425

Any way you can start eating 4x+ a day or so? What time do you get up and go to sleep?

I get up around 7 and go to bed around 1am. I'd love to eat more often, but I find it extremely difficult

Krowbar · 10-31-2008, 03:08 AM

what type of job have u got? guessing those ridiculous hours of being awake are due to this place keeping u up? surely u could have 2 proper meals, 1 when u get up and 1 before bed? then take 2 or 3 shakes to work to keep u occupied...

Takuan · 10-31-2008, 03:42 AM

75% of success is diet.

What you described up there is good! Just try to eat more often, cut out carbs later at night (last 3 hours at least) when I cut, I'm going to cycle via the following process, which works great:

Mon/Tues no carbs after 9
Wed- No carbs after 7
thurs- No carbs after 5
Fri-sat - carb it up

But if you wanna get some consistency, I'd stick with 3 hours prior to sleep, no carbs, and see what happens, and then play with the time. But that's just my opinion :3 It'll differ for people, and I'd have to see what happens with you to tell how you deal with carbs and such.

But GL!

Duffman · 10-31-2008, 03:42 AM

Quote:

Originally Posted by Krowbar

what type of job have u got? guessing those ridiculous hours of being awake are due to this place keeping u up? surely u could have 2 proper meals, 1 when u get up and 1 before bed? then take 2 or 3 shakes to work to keep u occupied...

I work for a studio, doing product support. I am kept awake by a steady flood of coffee, Rockstar (Zero Carb), B complex vitamins, and cigarettes.

Not exactly the healthiest liefestyle.

I really truly have one meal a day. Sometimes I will eat dinner, but I have never really been a breakfast person. I really only eat dinner when I make it, or when I have to take my girlfriend out. Thats about it.

Duffman · 10-31-2008, 03:44 AM

Quote:

Originally Posted by Takuan

75% of success is diet.

What you described up there is good! Just try to eat more often, cut out carbs later at night (last 3 hours at least) when I cut, I'm going to cycle via the following process, which works great:

Mon/Tues no carbs after 9
Wed- No carbs after 7
thurs- No carbs after 5
Fri-sat - carb it up

But if you wanna get some consistency, I'd stick with 3 hours prior to sleep, no carbs, and see what happens, and then play with the time. But that's just my opinion :3 It'll differ for people, and I'd have to see what happens with you to tell how you deal with carbs and such.

But GL!

I work out at night and have the mandatory post workout shake. Any ideas how I can avoid that?

Thanks!

Duffman · 10-31-2008, 03:48 AM

Quote:

Originally Posted by Krowbar

Thats fucking crazy, how long were u at the gym for? >1hr cardio holy shit!!

If u really wanna find out about ur diet AlanAragon.com - Fitness Based on Science & Experience. eat what u wana eat (to a certain degree) and keep ur calories where u need them

just my $500

edit - u eat once a day.. fuck u got to eat a lot of food in that meal bud

Forgot to mention that the link doesnt work.

Krowbar · 10-31-2008, 10:56 AM

Articles - AlanAragon.com - Fitness Based on Science & Experience

see if that works

Krowbar · 10-31-2008, 10:57 AM

it works for me, but if its still buggerd for u then, w w w . a l a n a r a g o n . c o m

10-29-2008, 11:38 PM	#1 (permalink)
Duffman Duffman is Pissing in your mouth The Duffman Cometh Join Date: Oct 2008 Location: Pasadena, Califas Posts: 7,080 76761 :	Flamer of the Gods ...Wompnblazer's Workout Journal... Well let me start off by saying, "Thank you," to Trojan who prodded me to do this. Stats- 6'4 231 Lbs- as of 07:00PST 10-29-2008 (but ass naked) Lifting stats- Do not know. (honestly) Workout Routine Monday- Chest/Tris/abs/cardio Tuesday- Back/Bis Wednesday- Shoulders/abs/cardio Thursday- All Legs Friday- Abs only Saturday- Extended Cardio Sunday- Day off Excercises performed- Chest- Dumbbell Press- 3x8 Incline Bench- 3x8 Decline Bench- 3x8 Dumbbell Flys- 3x8 Push ups- 3xFailure Tris- Skullcrushers- 3x8 Overhead Tricep Extensions-3x8 Cable Pulldown- 3x8 (the one with the rope) Dips- 3xFailure (bodyweight) Abs- Crunches- 3x30 Weighted Sit Ups (or machine)- 3x15 Hanging leg raises- 3x20 (or Failure) Crunches- 1xFailure (at the end) Back- Deadlift- 3x8 Good Mornings- 3x8 Reverse sit ups (I think they are called that)- 3x30 Pull ups- 3xFailure (I cant do that many as it is) Bis- Standing barbell curl (with EZ Bar)- 3x8 Dumbbell Curl- 3x8 Hammer Curl- 3x8 (Each Arm) Concentration Curl- 3x8 Shoulders- Military Press- 3x8 3-Way Delts- 3x8 (Each head) Need two more Legs- Squat- 3x8 Seated Calf Raise- 3x15 Reverse Curls- 3x8 Standing Calf Raise- 3x15 (Weighted) Cardio- Treadmill- 20min Elliptical- 20min Bike- 30 min Extension- Windsprints- 10x40yds 3.3 Mile Jog around the Rose Bowl 2 Miles after work M-F (possibly) Diet-HELP! Last edited by Duffman; 10-31-2008 at 03:46 AM.

10-29-2008, 11:44 PM	#2 (permalink)
frankbink5 frankbink5 is the fish champ Moderator/President Snake Champion! Franky The Fish Champion! Tournaments Won: 2 Join Date: Sep 2007 Location: Ontario, Canada Posts: 13,472 102084 :	__________________ Frankbink5 is in peach pie 11/04/2008

10-30-2008, 12:53 AM	#4 (permalink)
TROJAN TROJAN is 193 lbs TROJAN Hexxagon Champion! Van Wilder Beer Pong Champion! Balloon Hunter Champion! Turkey Bowling 2005 Champion! Prison Escape Champion! Dots Champion! Tournaments Won: 19 Join Date: Sep 2007 Location: Southern California Posts: 31,568 168240 :	It's about fucking time __________________ Just lift Motherfucker 9thG8 NGMF

10-30-2008, 01:10 AM	#6 (permalink)
SFriday SFriday is eliciting a fight or fuck response Hello Friends Tournaments Won: 1 Join Date: Oct 2007 Location: Kromania Posts: 14,332 115528 :	Nice brah. Welcome to the prestigious journal section. __________________ Soda: 7/30/09 Dip: 2/14/10 Fap: 3/10/10 ATM 5000 Crunches Champion Workout Journal Food Journal

10-30-2008, 01:46 PM	#12 (permalink)
SFriday SFriday is eliciting a fight or fuck response Hello Friends Tournaments Won: 1 Join Date: Oct 2007 Location: Kromania Posts: 14,332 115528 :	Any way you can start eating 4x+ a day or so? What time do you get up and go to sleep? __________________ Soda: 7/30/09 Dip: 2/14/10 Fap: 3/10/10 ATM 5000 Crunches Champion Workout Journal Food Journal

10-30-2008, 02:22 AM	#8 (permalink)
Duffman Duffman is Pissing in your mouth The Duffman Cometh Join Date: Oct 2008 Location: Pasadena, Califas Posts: 7,080 76761 :	Thanks guys, but I am serious about needing some help with my diet. I plan on mostly lean meats, a shit load of greens, and some complex carbs (sweet potatoes FTMFW) but would like some help with the how often, how much idea. I usually eat once a day, as I am fucking busy as shit.

10-30-2008, 03:51 AM	#9 (permalink)
Krowbar Krowbar is ? FUCK YOU Homers Beer Run Champion! Boobs Bubbles Ass Edition Champion! Car Fairies Champion! Battleship Champion! Fast n Furious Champion! Yeti Pentathlon Champion! Carbon Auto Theft Champion! City Racers Champion! 247 Mini Golf Champion! Squares 2 Champion! ATV Winter Challenge Champion! Bike Mania Champion! Strip Mrs Claus Champion! Girl on Girl Kamasutra Champion! Aero Chaos Champion! Trouble On Ice Champion! Penguin Dive Champion! Join Date: Oct 2008 Location: South Africa Posts: 5,204 24539 :	Thats fucking crazy, how long were u at the gym for? >1hr cardio holy shit!! If u really wanna find out about ur diet AlanAragon.com - Fitness Based on Science & Experience. eat what u wana eat (to a certain degree) and keep ur calories where u need them just my $500 edit - u eat once a day.. fuck u got to eat a lot of food in that meal bud

10-30-2008, 01:13 PM	#11 (permalink)
Duffman Duffman is Pissing in your mouth The Duffman Cometh Join Date: Oct 2008 Location: Pasadena, Califas Posts: 7,080 76761 :	Also, I rarely do my cardio in the gym. I work about 15 miles from where I live and traffic gets old, so after work I change and hit up the track. By the time Im done there, traffic has severely died down, so I dont have to sit there. The cardio program I put up, is when I dont do the track.

10-31-2008, 03:08 AM	#14 (permalink)
Krowbar Krowbar is ? FUCK YOU Homers Beer Run Champion! Boobs Bubbles Ass Edition Champion! Car Fairies Champion! Battleship Champion! Fast n Furious Champion! Yeti Pentathlon Champion! Carbon Auto Theft Champion! City Racers Champion! 247 Mini Golf Champion! Squares 2 Champion! ATV Winter Challenge Champion! Bike Mania Champion! Strip Mrs Claus Champion! Girl on Girl Kamasutra Champion! Aero Chaos Champion! Trouble On Ice Champion! Penguin Dive Champion! Join Date: Oct 2008 Location: South Africa Posts: 5,204 24539 :	what type of job have u got? guessing those ridiculous hours of being awake are due to this place keeping u up? surely u could have 2 proper meals, 1 when u get up and 1 before bed? then take 2 or 3 shakes to work to keep u occupied...

10-31-2008, 03:42 AM	#15 (permalink)
Takuan Takuan is 207.0 Senior Member Join Date: May 2008 Location: Oklahoma Posts: 2,357 18190 :	75% of success is diet. What you described up there is good! Just try to eat more often, cut out carbs later at night (last 3 hours at least) when I cut, I'm going to cycle via the following process, which works great: Mon/Tues no carbs after 9 Wed- No carbs after 7 thurs- No carbs after 5 Fri-sat - carb it up But if you wanna get some consistency, I'd stick with 3 hours prior to sleep, no carbs, and see what happens, and then play with the time. But that's just my opinion :3 It'll differ for people, and I'd have to see what happens with you to tell how you deal with carbs and such. But GL! __________________ NGMF

10-31-2008, 10:56 AM	#19 (permalink)
Krowbar Krowbar is ? FUCK YOU Homers Beer Run Champion! Boobs Bubbles Ass Edition Champion! Car Fairies Champion! Battleship Champion! Fast n Furious Champion! Yeti Pentathlon Champion! Carbon Auto Theft Champion! City Racers Champion! 247 Mini Golf Champion! Squares 2 Champion! ATV Winter Challenge Champion! Bike Mania Champion! Strip Mrs Claus Champion! Girl on Girl Kamasutra Champion! Aero Chaos Champion! Trouble On Ice Champion! Penguin Dive Champion! Join Date: Oct 2008 Location: South Africa Posts: 5,204 24539 :	Articles - AlanAragon.com - Fitness Based on Science & Experience see if that works

10-31-2008, 10:57 AM	#20 (permalink)
Krowbar Krowbar is ? FUCK YOU Homers Beer Run Champion! Boobs Bubbles Ass Edition Champion! Car Fairies Champion! Battleship Champion! Fast n Furious Champion! Yeti Pentathlon Champion! Carbon Auto Theft Champion! City Racers Champion! 247 Mini Golf Champion! Squares 2 Champion! ATV Winter Challenge Champion! Bike Mania Champion! Strip Mrs Claus Champion! Girl on Girl Kamasutra Champion! Aero Chaos Champion! Trouble On Ice Champion! Penguin Dive Champion! Join Date: Oct 2008 Location: South Africa Posts: 5,204 24539 :	it works for me, but if its still buggerd for u then, w w w . a l a n a r a g o n . c o m

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