Otrebmu Wrestling with Emus: The Diary

otrebmu · 11-22-2007, 05:31 PM

sooo...

Well, for almost 3 weeks straight I was doing 1-1.5 hour full body workouts every other day. Needless to say, I experienced the phenomenon which some refer to as "teh overtraining." I felt (and was) tired, weaker, and smaller and realized what I was doing was starting to become counter productive. I took 5 days off and tried to get more rest than usual. I felt better, so yesterday I got back into it full strength. I had a sample each of Controlled Labs Green Magnitude and White Flood. I poured the both of them in a 1 liter water bottle and choked it down. Let me tell you, sour green apple and electric lemonade do not compliment each other, in fact, quite the contrary. Not only did it taste like shit, ironically, it look like shit. The color was a mix of orange, brown, and green. So anyway, I drank that down and I waited about half an hour. Before even starting to workout I was bigger and had a nice pump going. Awesome.

I felt full of energy from a combination of the pre-workout drink and not having had exercised for a little while. I performed a 2 hour+ full body workout, starting at around 9 and ending past 11 O'clock at night. It was my first time using the stopwatch feature on my wristwatch, which I used to rest exactly 1 minute between every exercise I did the whole workout. I stuck to 3-5 sets of 10-18 (25's, 20's, and 15's for the pushups) reps pretty much the entire time. I can't say I worked my legs as hard as I did my entire core-and-up, but I did do body weight lunges, squats, and calf raises between sets to get the blood flowing. It was a good workout, one of the best I've had for a while.

I don't plan on doing splits because I like to have the freedom of just doing whatever, whenever I feel like it. I wouldn't be able to schedule something like that anyway, I'm not nearly organized enough. I have no idea what I'm doing or what will be going on 2 weeks from now.

By the way, I was burping up some of that drink 2 hours after I had had it and the taste stuck with me the entire time. I almost felt like throwing up at one point.......... or maybe that was just because I was workin all ma jacked fibras so much. Who knows.

That's about it. No cliffs

TROJAN · 11-23-2007, 07:40 PM

I'm looking forward to reading more

(NO HOMO)

otrebmu · 11-23-2007, 11:35 PM

I had some nice DOMS yesterday and today. It's been awhile since I've actually been sore. Now I have a headache and might be catching something so I probably won't workout this weekend.

lol @ no homo

TROJAN · 11-23-2007, 11:47 PM

Quote:

Originally Posted by otrebmu

lol @ no homo

You had (no homo) in the thread title, so I wanted to make it clear that I was also (no homo)

otrebmu · 11-24-2007, 12:02 AM

Quote:

Originally Posted by TROJANNATION

You had (no homo) in the thread title, so I wanted to make it clear that I was also (no homo)

no homo, man, no homo

otrebmu · 12-15-2007, 10:21 PM

I did some ulta high volume yesterday
I did 3-4 sets of 20-40 reps the entire workout

For legs it was squats and lunges for 45 minutes straight, then took a half-an-hour break

I did everything upperbody for 2 hours, forearms, arms, shoulders, chest, and back. I'm a little sore from the dips which I ended the entire workout with. 5 sets of 10 and 5 sets of 5 (all bodyweight....all 160lbs that is

). I just remembered as aI'm typing this of a couple years ago before I started working out and couldn't do a single dip.

Anyway, I ate some grub and went to bed. Had 8 hours of sleep (haven't been able to have more than 7 midweek for the last few weeks, averaging less than 6).

I ate a lot today and I just woke up from a 2 hour nap. Still kind of full.

I plan to rape my core tonight, my entire mid section extremely hard. I haven't hit my abs or anything for a least a week probably.

Yea, then go to bed and get a good night's sleep.

Mr. X · 12-16-2007, 12:39 AM

interesting workout, now go rape that core.

otrebmu · 12-16-2007, 03:03 AM

extremely hard

TomVZ · 12-16-2007, 04:46 PM

hmmm

never seen a work out quite like this.. interested to see how this goes.

in/subbed/good luck

otrebmu · 01-05-2008, 10:47 PM

For the past few weeks leading up to today (picture day for the transformation contest) I've been all over the place in terms of working out. I've been in a calorie surplus, eating high protein and fiber, with moderate carbs and fat. I've been getting good amounts of protein from the two gallons of milk I've been having per week. In the last few weeks of the contest I won't be taking in so much milk because I don't like how much sugar there is in it.

My workouts vary from super high reps and volume to high intensity, low rep, fast twitch lifting, by the day. Needless to day, I'm not entirely organized or structured with the way I workout. Basically, though, I do full-body workouts at least 5 days a week.

I have been getting much of my good fats and fiber from a blend of whole unground and ground (50/50) flax seeds, which I either take plain with milk or mix with oats and milk. I always sprinkle a little cinnamon

My meals are between 3-5 a day, basically 4 for the most part.

Supplements I have been taking and will continue to do so throughout the contest are:
-Now Rhodiola Rosea (immune system, mood, stress, etc)
-Natrol My Favorite Multiple w/o iron (it's multi...)
-Natrol Hyaluronic Acid, MSM, & Glucosamine (for joints)
-Vitamin C with Bioflavonoids 1000-2000mg a day (connective tissue, immune system, etc)
-A mixture of fish, flax, and borage seed oil (good fats)
-muscle milk...once in a blue moon

I will be finished using my samples

of concrete creatine, sizeon, drive, and a couple proteins and pre and post workout mixes by mid-way through the contest. I am contemplating ordering some kind of whey/casein protein mix from trueprotein.com.

For the last month I plan to up my running to a few times a week as well as use my remaining samples (again,

) of some stimulant and nonstimulant "fatburners": leviathan, rpm, fyre, amphetalean, and shred x.

The only problem with my plan is that I start swimming 13 hours a week, 5 days a week, 1 week from now and I won't stop until after the contest....
All this mean is that I won't be able to put much mass on let alone lift as much as I've been doing. Somehow I'm hoping to gain muscle and lose fat by the end of the contest. One nice about swimming is that I'll most certainly be tanned and lean. My only concern is how I can gain muscle mass during so much cardio. I'm excited to see what happens

otrebmu · 01-05-2008, 11:27 PM

My unOfficial entry for the 4 month transformation Contest.(including all pictures, some of which I removed from the official entry)

Measurements taken cold and flexed
Current/Goal

Hight: 5'8.5"/5'9" ;-)
Weight: 164 lbs/155 lbs

Chest/Lat Circumference: 40"/42"
Biceps: 13.25"/14.5"
Forearms: 12"/12.5"
Waist: 32.5"/30"
Upper Thighs: 24"/22"
Lower Thighs/Quads: 19"/20"
Calves: 15"/16"

I'll be doing a 1 month clean bulk followed with a 2 month lean-ing and a 1 month cut.

[Sorry for the overwhelming amount of pictures and please ignore whatever is in the background]

Front

Back

Side

Legs

otrebmu · 01-17-2008, 12:24 AM

I've gained about 2 pounds since the last update. (strong 1.5 week bulk)
So today I was feeling a little fat and since I've been meaning to do some cardio for the past few days I finally got off my fat ass and did it. What I learned from today's run: Do not take a preworkout mix with creatine and whey, wait an hour, and then run without little to no warming up and stretching. The creatine does not help you run, in fact it actually makes your run a shitty experience, due to the fact that the pump you get in your cold tight (no homo) unstretched legs, shins, and calves, hurts. What I would do different next time is throughly stretch and warmup before performing HIIT.

I started off walking for only 2 minutes before I began jogging for 7 minutes, then jogging lightly for 1 minute, until running full blast on the treadmill for 30 seconds. I proceeded to jog for 2 minutes and then sprint all out for 30 seconds 3 more times, until I had to walk in between sprints. I only got another 2 more sprints out, making up a total of 6 sprints, and finishing my workout in less than 25 minutes.

On top of all this, what intensified the rather horrible run on the treadmill was that I haven't ran in say...3 weeks. Also, I've been working my calves almost every day, contributing to their being dead when I was done

In summation, I did everything I could've possibly done wrong....wrong. I need to warm up better next time.

Anyway, when I was done with the run, I finished off a bottle of water/whey/milk and did some very light lifting for 30-40 minutes. I used a 26lb dumbbell all over, the handlebars of the treadmill for dips, balcony for pull ups, and the ground for core and push ups. Ghetto? I think so.

And that basically is it. I was looking into possibly investing into one of those bench press, lat pull down, leg extension combo machines, but from what I've seen online, there are a lot of cheap cheesy ones that look flimsy and under built. If anyone actually reads this far or they skipped to the end: know of any good high value systems or something similar of the sort? Thanks

GBLynden · 01-17-2008, 01:51 AM

Quote:

Originally Posted by otrebmu

I've gained about 2 pounds since the last update. (strong 1.5 week bulk)
So today I was feeling a little fat and since I've been meaning to do some cardio for the past few days I finally got off my fat ass and did it. What I learned from today's run: Do not take a preworkout mix with creatine and whey, wait an hour, and then run without little to no warming up and stretching. The creatine does not help you run, in fact it actually makes your run a shitty experience, due to the fact that the pump you get in your cold tight (no homo) unstretched legs, shins, and calves, hurts. What I would do different next time is throughly stretch and warmup before performing HIIT.

I started off walking for only 2 minutes before I began jogging for 7 minutes, then jogging lightly for 1 minute, until running full blast on the treadmill for 30 seconds. I proceeded to jog for 2 minutes and then sprint all out for 30 seconds 3 more times, until I had to walk in between sprints. I only got another 2 more sprints out, making up a total of 6 sprints, and finishing my workout in less than 25 minutes.

On top of all this, what intensified the rather horrible run on the treadmill was that I haven't ran in say...3 weeks. Also, I've been working my calves almost every day, contributing to their being dead when I was done

In summation, I did everything I could've possibly done wrong....wrong. I need to warm up better next time.

Anyway, when I was done with the run, I finished off a bottle of water/whey/milk and did some very light lifting for 30-40 minutes. I used a 26lb dumbbell all over, the handlebars of the treadmill for dips, balcony for pull ups, and the ground for core and push ups. Ghetto? I think so.

And that basically is it. I was looking into possibly investing into one of those bench press, lat pull down, leg extension combo machines, but from what I've seen online, there are a lot of cheap cheesy ones that look flimsy and under built. If anyone actually reads this far or they skipped to the end: know of any good high value systems or something similar of the sort? Thanks

Dude, I will post pics of my home gym and help you beat me in this contest:

This is a more recent pic of my gym and it didn't cost me much money either:

otrebmu · 01-17-2008, 02:16 AM

not bad at all, that's pretty well rounded
I was looking around on amazon and they have some decently priced things
what do you think about this?
Amazon.com: Marcy MWB-765 Midsize Bench: Sports & Outdoors

I'd just need a barbell and weights in addition to that

GBLynden · 01-17-2008, 02:23 AM

Quote:

Originally Posted by otrebmu

not bad at all, that's pretty well rounded
I was looking around on amazon and they have some decently priced things
what do you think about this?
Amazon.com: Marcy MWB-765 Midsize Bench: Sports & Outdoors

I'd just need a barbell and weights in addition to that

That's not bad at all! However, I got mine at Sears for $140 and I have seen it on sale for as low as $109 after I bought mine. It's a very solid bench and the lat pull-down will do up to 130. I bought my barbell off of Amazon, but I had most of my weights from the past. You could get a good iron set at Sears or a similar place for fairly cheap too. Just take it one piece at a time and get something good. If you do, you will have a great gym for years and years to come. If you are really smart, you could have one like Trojan.

otrebmu · 01-19-2008, 10:52 AM

Quote:

Originally Posted by GBLynden

If you are really smart, you could have one like Trojan.

what did you mean by that? Does he have pictures of his home gym floating around here?

I only had 4 classes on friday because we had a half-day. Unfortunately, I had a quiz, some busy work, 1 paper, and 2 tests I needed to work on/study for. So I pulled an all-nighter. Popped some stimulent-fat burner crap samples, downed some water, and got down to it. I did end up sleeping for half an hour right before I got ready for school. Other than that, once lunch hit that day I was zonked out.

I had a really good, went to sleep at 4:00pm, and I woke up this morning at 5:00am, so I had a good 13 hours of undisturbed sleep. Not bad. Just gorged on some food and a lot of water because I missed dinner last night. I'll work some lifting into today.

I'm still looking into a home gym and that link I posted a post or 2 above is still catching my eye. For now, I'm not even lifting weights, I'm starting to feel like I'm toning or doing weight resistence or some floo floo girly weights

However, I guess that could be considered a good sign, because I know that I've been getting stronger--off of a single damn 25lb dumbbell, the ground, dips, and pulls--but stronger none the less

dynamik · 01-19-2008, 02:00 PM

Quote:

Originally Posted by otrebmu

what did you mean by that? Does he have pictures of his home gym floating around here?

I've never seen any pics but you can see some of it in his videos and hes mentioned some of the equipment he has. I think he said he was buying a leg press soon.

Good luck with building it man! a Home gym would be awesome

TROJAN · 01-19-2008, 02:05 PM

Quote:

Originally Posted by otrebmu

what did you mean by that? Does he have pictures of his home gym floating around here?

I'll try and get some pics for you this afternoon and post them.

otrebmu · 01-19-2008, 02:24 PM

thanks dynamik, thanks tn

Amazon.com: Deltech Fitness Olympic Squat Combo Bench: Sports & Outdoors

this one would work for bench, squat, and leg extensions
deadlift- obvious... the bar
I could make a bar for wide grip pull ups

i'll wait for your pictures, but did you make anything yourself, tn?

Jagerbombs · 01-19-2008, 03:40 PM

^^ That ones nice becasue of the squat roack built in. I have a similar bench but for my squats i just have to raise the rack and its definatley not the safest.

Also try to find a bench that allows you to add a lat pulldown and preacher bench.

11-22-2007, 05:31 PM	#1 (permalink)
otrebmu otrebmu is a motherfuckin wordsmith motherfuckin lyrical genius. _ Join Date: Oct 2007 Posts: 9,844 28568 :	Otrebmu Wrestling with Emus: The Diary sooo... Well, for almost 3 weeks straight I was doing 1-1.5 hour full body workouts every other day. Needless to say, I experienced the phenomenon which some refer to as "teh overtraining." I felt (and was) tired, weaker, and smaller and realized what I was doing was starting to become counter productive. I took 5 days off and tried to get more rest than usual. I felt better, so yesterday I got back into it full strength. I had a sample each of Controlled Labs Green Magnitude and White Flood. I poured the both of them in a 1 liter water bottle and choked it down. Let me tell you, sour green apple and electric lemonade do not compliment each other, in fact, quite the contrary. Not only did it taste like shit, ironically, it look like shit. The color was a mix of orange, brown, and green. So anyway, I drank that down and I waited about half an hour. Before even starting to workout I was bigger and had a nice pump going. Awesome. I felt full of energy from a combination of the pre-workout drink and not having had exercised for a little while. I performed a 2 hour+ full body workout, starting at around 9 and ending past 11 O'clock at night. It was my first time using the stopwatch feature on my wristwatch, which I used to rest exactly 1 minute between every exercise I did the whole workout. I stuck to 3-5 sets of 10-18 (25's, 20's, and 15's for the pushups) reps pretty much the entire time. I can't say I worked my legs as hard as I did my entire core-and-up, but I did do body weight lunges, squats, and calf raises between sets to get the blood flowing. It was a good workout, one of the best I've had for a while. I don't plan on doing splits because I like to have the freedom of just doing whatever, whenever I feel like it. I wouldn't be able to schedule something like that anyway, I'm not nearly organized enough. I have no idea what I'm doing or what will be going on 2 weeks from now. By the way, I was burping up some of that drink 2 hours after I had had it and the taste stuck with me the entire time. I almost felt like throwing up at one point.......... or maybe that was just because I was workin all ma jacked fibras so much. Who knows. That's about it. No cliffs __________________ My diary,..........MOTHERFUCKER ....................MOTHERFUCKER.. ..................MOTHERFUCKER.... ................MOTHERFUCKER...... ..............MOTHERFUCKER........ ............MOTHERFUCKER.......... ..........MOTHERFUCKER............ ........MOTHERFUCKER.............. ......MOTHERFUCKER................ ....MOTHERFUCKER.................. ..MOTHERFUCKER.................... MOTHERFUCKER......................

11-23-2007, 07:40 PM	#2 (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: 31,549 168085 :	I'm looking forward to reading more (NO HOMO) __________________ Just lift Motherfucker 9thG8 NGMF

11-23-2007, 11:35 PM	#3 (permalink)
otrebmu otrebmu is a motherfuckin wordsmith motherfuckin lyrical genius. _ Join Date: Oct 2007 Posts: 9,844 28568 :	I had some nice DOMS yesterday and today. It's been awhile since I've actually been sore. Now I have a headache and might be catching something so I probably won't workout this weekend. lol @ no homo __________________ My diary,..........MOTHERFUCKER ....................MOTHERFUCKER.. ..................MOTHERFUCKER.... ................MOTHERFUCKER...... ..............MOTHERFUCKER........ ............MOTHERFUCKER.......... ..........MOTHERFUCKER............ ........MOTHERFUCKER.............. ......MOTHERFUCKER................ ....MOTHERFUCKER.................. ..MOTHERFUCKER.................... MOTHERFUCKER......................

12-15-2007, 10:21 PM	#6 (permalink)
otrebmu otrebmu is a motherfuckin wordsmith motherfuckin lyrical genius. _ Join Date: Oct 2007 Posts: 9,844 28568 :	I did some ulta high volume yesterday I did 3-4 sets of 20-40 reps the entire workout For legs it was squats and lunges for 45 minutes straight, then took a half-an-hour break I did everything upperbody for 2 hours, forearms, arms, shoulders, chest, and back. I'm a little sore from the dips which I ended the entire workout with. 5 sets of 10 and 5 sets of 5 (all bodyweight....all 160lbs that is ). I just remembered as aI'm typing this of a couple years ago before I started working out and couldn't do a single dip. Anyway, I ate some grub and went to bed. Had 8 hours of sleep (haven't been able to have more than 7 midweek for the last few weeks, averaging less than 6). I ate a lot today and I just woke up from a 2 hour nap. Still kind of full. I plan to rape my core tonight, my entire mid section extremely hard. I haven't hit my abs or anything for a least a week probably. Yea, then go to bed and get a good night's sleep. __________________ My diary,..........MOTHERFUCKER ....................MOTHERFUCKER.. ..................MOTHERFUCKER.... ................MOTHERFUCKER...... ..............MOTHERFUCKER........ ............MOTHERFUCKER.......... ..........MOTHERFUCKER............ ........MOTHERFUCKER.............. ......MOTHERFUCKER................ ....MOTHERFUCKER.................. ..MOTHERFUCKER.................... MOTHERFUCKER......................

12-16-2007, 12:39 AM	#7 (permalink)
Mr. X Mr. X is The Beefcake Soulreaper Money Strip Champion! Winter Bells Champion! Festival Of History : Archery Champion! Against War Champion! Bow Hunter Champion! X-Training Champion! Balloon Shoot Champion! Resident Evil Apocalypse Champion! Assassination Simulator Champion! Autobahn Champion! Yeti Sports 8- Jungle Swing Champion! Algar Champion! Excite Bike Champion! Art Thief Champion! 3D Superball Champion! Drunk Driver Championship Champion! QB Challenge Champion! Click Santa Champion! aim and fire Champion! Counter-Strike Champion! Call of Duty 2 Champion! 2 Many Bugs Champion! BRA Blaster Champion! Join Date: Sep 2007 Posts: 23,399 150824 :	interesting workout, now go rape that core. __________________ Inception of a Grand Crusade (my workout journal) ISSA Certified Fitness Trainer Current Stats: Body Weight: 205lbs Deadlift: 535lbs Power Squat: 462.5lbs CoC #2.5x2 HG300x5 Hub Lift: 45lbs x 2 Rolling Thunder: 150lbs One Arm Barbell Snatch: 125x1 Dumbbell Clean and Jerk 125x4 NGMF 9thG8 Syndicate

12-16-2007, 03:03 AM	#8 (permalink)
otrebmu otrebmu is a motherfuckin wordsmith motherfuckin lyrical genius. _ Join Date: Oct 2007 Posts: 9,844 28568 :	extremely hard __________________ My diary,..........MOTHERFUCKER ....................MOTHERFUCKER.. ..................MOTHERFUCKER.... ................MOTHERFUCKER...... ..............MOTHERFUCKER........ ............MOTHERFUCKER.......... ..........MOTHERFUCKER............ ........MOTHERFUCKER.............. ......MOTHERFUCKER................ ....MOTHERFUCKER.................. ..MOTHERFUCKER.................... MOTHERFUCKER......................

12-16-2007, 04:46 PM	#9 (permalink)
TomVZ TomVZ is admin señor user Join Date: Sep 2007 Posts: 3,573 5612 :	hmmm never seen a work out quite like this.. interested to see how this goes. in/subbed/good luck

01-05-2008, 10:47 PM	#10 (permalink)
otrebmu otrebmu is a motherfuckin wordsmith motherfuckin lyrical genius. _ Join Date: Oct 2007 Posts: 9,844 28568 :	For the past few weeks leading up to today (picture day for the transformation contest) I've been all over the place in terms of working out. I've been in a calorie surplus, eating high protein and fiber, with moderate carbs and fat. I've been getting good amounts of protein from the two gallons of milk I've been having per week. In the last few weeks of the contest I won't be taking in so much milk because I don't like how much sugar there is in it. My workouts vary from super high reps and volume to high intensity, low rep, fast twitch lifting, by the day. Needless to day, I'm not entirely organized or structured with the way I workout. Basically, though, I do full-body workouts at least 5 days a week. I have been getting much of my good fats and fiber from a blend of whole unground and ground (50/50) flax seeds, which I either take plain with milk or mix with oats and milk. I always sprinkle a little cinnamon My meals are between 3-5 a day, basically 4 for the most part. Supplements I have been taking and will continue to do so throughout the contest are: -Now Rhodiola Rosea (immune system, mood, stress, etc) -Natrol My Favorite Multiple w/o iron (it's multi...) -Natrol Hyaluronic Acid, MSM, & Glucosamine (for joints) -Vitamin C with Bioflavonoids 1000-2000mg a day (connective tissue, immune system, etc) -A mixture of fish, flax, and borage seed oil (good fats) -muscle milk...once in a blue moon I will be finished using my samples of concrete creatine, sizeon, drive, and a couple proteins and pre and post workout mixes by mid-way through the contest. I am contemplating ordering some kind of whey/casein protein mix from trueprotein.com. For the last month I plan to up my running to a few times a week as well as use my remaining samples (again, ) of some stimulant and nonstimulant "fatburners": leviathan, rpm, fyre, amphetalean, and shred x. The only problem with my plan is that I start swimming 13 hours a week, 5 days a week, 1 week from now and I won't stop until after the contest.... All this mean is that I won't be able to put much mass on let alone lift as much as I've been doing. Somehow I'm hoping to gain muscle and lose fat by the end of the contest. One nice about swimming is that I'll most certainly be tanned and lean. My only concern is how I can gain muscle mass during so much cardio. I'm excited to see what happens __________________ My diary,..........MOTHERFUCKER ....................MOTHERFUCKER.. ..................MOTHERFUCKER.... ................MOTHERFUCKER...... ..............MOTHERFUCKER........ ............MOTHERFUCKER.......... ..........MOTHERFUCKER............ ........MOTHERFUCKER.............. ......MOTHERFUCKER................ ....MOTHERFUCKER.................. ..MOTHERFUCKER.................... MOTHERFUCKER...................... Last edited by otrebmu; 01-05-2008 at 10:49 PM.

01-05-2008, 11:27 PM	#11 (permalink)
otrebmu otrebmu is a motherfuckin wordsmith motherfuckin lyrical genius. _ Join Date: Oct 2007 Posts: 9,844 28568 :	My unOfficial entry for the 4 month transformation Contest.(including all pictures, some of which I removed from the official entry) Measurements taken cold and flexed Current/Goal Hight: 5'8.5"/5'9" ;-) Weight: 164 lbs/155 lbs Chest/Lat Circumference: 40"/42" Biceps: 13.25"/14.5" Forearms: 12"/12.5" Waist: 32.5"/30" Upper Thighs: 24"/22" Lower Thighs/Quads: 19"/20" Calves: 15"/16" I'll be doing a 1 month clean bulk followed with a 2 month lean-ing and a 1 month cut. [Sorry for the overwhelming amount of pictures and please ignore whatever is in the background] Front Back Side Legs __________________ My diary,..........MOTHERFUCKER ....................MOTHERFUCKER.. ..................MOTHERFUCKER.... ................MOTHERFUCKER...... ..............MOTHERFUCKER........ ............MOTHERFUCKER.......... ..........MOTHERFUCKER............ ........MOTHERFUCKER.............. ......MOTHERFUCKER................ ....MOTHERFUCKER.................. ..MOTHERFUCKER.................... MOTHERFUCKER......................

01-17-2008, 12:24 AM	#12 (permalink)
otrebmu otrebmu is a motherfuckin wordsmith motherfuckin lyrical genius. _ Join Date: Oct 2007 Posts: 9,844 28568 :	I've gained about 2 pounds since the last update. (strong 1.5 week bulk) So today I was feeling a little fat and since I've been meaning to do some cardio for the past few days I finally got off my fat ass and did it. What I learned from today's run: Do not take a preworkout mix with creatine and whey, wait an hour, and then run without little to no warming up and stretching. The creatine does not help you run, in fact it actually makes your run a shitty experience, due to the fact that the pump you get in your cold tight (no homo) unstretched legs, shins, and calves, hurts. What I would do different next time is throughly stretch and warmup before performing HIIT. I started off walking for only 2 minutes before I began jogging for 7 minutes, then jogging lightly for 1 minute, until running full blast on the treadmill for 30 seconds. I proceeded to jog for 2 minutes and then sprint all out for 30 seconds 3 more times, until I had to walk in between sprints. I only got another 2 more sprints out, making up a total of 6 sprints, and finishing my workout in less than 25 minutes. On top of all this, what intensified the rather horrible run on the treadmill was that I haven't ran in say...3 weeks. Also, I've been working my calves almost every day, contributing to their being dead when I was done In summation, I did everything I could've possibly done wrong....wrong. I need to warm up better next time. Anyway, when I was done with the run, I finished off a bottle of water/whey/milk and did some very light lifting for 30-40 minutes. I used a 26lb dumbbell all over, the handlebars of the treadmill for dips, balcony for pull ups, and the ground for core and push ups. Ghetto? I think so. And that basically is it. I was looking into possibly investing into one of those bench press, lat pull down, leg extension combo machines, but from what I've seen online, there are a lot of cheap cheesy ones that look flimsy and under built. If anyone actually reads this far or they skipped to the end: know of any good high value systems or something similar of the sort? Thanks __________________ My diary,..........MOTHERFUCKER ....................MOTHERFUCKER.. ..................MOTHERFUCKER.... ................MOTHERFUCKER...... ..............MOTHERFUCKER........ ............MOTHERFUCKER.......... ..........MOTHERFUCKER............ ........MOTHERFUCKER.............. ......MOTHERFUCKER................ ....MOTHERFUCKER.................. ..MOTHERFUCKER.................... MOTHERFUCKER......................

01-17-2008, 02:16 AM	#14 (permalink)
otrebmu otrebmu is a motherfuckin wordsmith motherfuckin lyrical genius. _ Join Date: Oct 2007 Posts: 9,844 28568 :	not bad at all, that's pretty well rounded I was looking around on amazon and they have some decently priced things what do you think about this? Amazon.com: Marcy MWB-765 Midsize Bench: Sports & Outdoors I'd just need a barbell and weights in addition to that __________________ My diary,..........MOTHERFUCKER ....................MOTHERFUCKER.. ..................MOTHERFUCKER.... ................MOTHERFUCKER...... ..............MOTHERFUCKER........ ............MOTHERFUCKER.......... ..........MOTHERFUCKER............ ........MOTHERFUCKER.............. ......MOTHERFUCKER................ ....MOTHERFUCKER.................. ..MOTHERFUCKER.................... MOTHERFUCKER......................

01-19-2008, 02:24 PM	#19 (permalink)
otrebmu otrebmu is a motherfuckin wordsmith motherfuckin lyrical genius. _ Join Date: Oct 2007 Posts: 9,844 28568 :	thanks dynamik, thanks tn Amazon.com: Deltech Fitness Olympic Squat Combo Bench: Sports & Outdoors this one would work for bench, squat, and leg extensions deadlift- obvious... the bar I could make a bar for wide grip pull ups i'll wait for your pictures, but did you make anything yourself, tn? __________________ My diary,..........MOTHERFUCKER ....................MOTHERFUCKER.. ..................MOTHERFUCKER.... ................MOTHERFUCKER...... ..............MOTHERFUCKER........ ............MOTHERFUCKER.......... ..........MOTHERFUCKER............ ........MOTHERFUCKER.............. ......MOTHERFUCKER................ ....MOTHERFUCKER.................. ..MOTHERFUCKER.................... MOTHERFUCKER......................

01-19-2008, 03:40 PM	#20 (permalink)
Jagerbombs Jagerbombs is awesome back at it Join Date: Oct 2007 Posts: 7,080 30602 :	^^ That ones nice becasue of the squat roack built in. I have a similar bench but for my squats i just have to raise the rack and its definatley not the safest. Also try to find a bench that allows you to add a lat pulldown and preacher bench.

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