Archive for December, 2004
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The workoutThursday, December 30th, 2004
Squats Machine (sometimes called Hack Squats)Chest Press machineLat P DownsLow Cable RowTricep P DownsBicep P DownsOver head pressDecline Situps.
That should be all the majors. I am also going to work in some Rotator cuff work….Run as a circuit. As little rest between each set as possible.
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Heres the plan FattysThursday, December 30th, 2004
Originally posted over on Freels site. Workouts to follow.
Here is the only GOOD thing you’ll read about this workout…
ONE CHEAT PER WEEK
That’s it. Oh and it’s only ONE MEAL…not a cheat day or even a half day of unclean eating, one sit down meal. Well I guess you could be standing if your gorging at a buffet.
The purpose of this program is to maximize fat loss while maintaining as much Lean Body Mass (LBM) as possible. It has been designed around what I feel makes great weight loss gains possible. Maybe this program will only work for me, if so the program still works I’d say tweak what you need for your body but a few things are non-negotiable.
Rules
Only one cheat meal a week.Cardio in the morning MUST be performed on an almost empty stomach. You’re allowed to take any stacks or drink fluids but that’s it. And the morning fluids do not include shakes.PWO nutrition is a MUST. Without it the plan will fail and you will fail.Lets say you don’t want to do cardio in the morning….then f’off and quit reading, you’re gonna do it you baby.We are cutting here so forget about how much you lift around your buddies and even less important, women. This is a cycle that will end and you will be primed for a bulk when it is over. So go easy on the weights.If you cheat you better own up to it because we’ll be able to tell in the end if you have been cheating by your stats. If you admit to cheating then you will be assigned an additional workout that can be anything that another participant creates that will have a 30 minute maximum time limit.At least 7 hours of sleep every night. You need it and so does your body!No excuses, if you can’t get to the gym for some reason then improvise. Jog outside or get a jump rope for 2$ at wal-mart and do HIIT with that. For weights, just do old school home workouts (pushups, wall-squats, bridge, lifting shit over head, fucking)
On to the workout…
12 weeks total, three phases each tweaked a little different to target fat loss.
Phase One: Let’s get use to morning cardio
Morning steady state cardio, 40 minutes minimum.Empty stomach or low/no calorie drink and caffeine stack.After morning workout you will eat a clean breakfast containing a minimum of 60% of your daily carbs. You can keep fats and proteins however you like them to reach your daily intake limit.Afternoon body circuit, 3 sets and at least 8 workouts. Followed by 20 minutes of HIIT.Afternoon PWO must contain atleast 30g protein.No eating 1-2 hours before bed UNLESS it’s cottage cheeseONE CHEAT MEAL A WEEK
Phase Two: Let’s bring up the V02
Morning cardio, steady state for 15 minutes, followed by 25 minutes of HIITAfternoon circuits will be the same (you may change the exercises, but keep at least 8 workouts), BUT between every set you will do 10 minutes of HIIT.Nutrition is the same as Phase One.
Phase Three: OMG, look, no morning cardio!
That’s because we’re now going to do our circuits in the morning. BUT, they must be designed to NOT focus on the big three (bench, deads, squat). We’re talking beach muscle work and shoulders, girly leg workouts, abs, obliques and such.Morning circuit bumped up to 4 sets.Morning PWO meal will be the same carbs as always and making sure we get our 30g of protein. Split the rest of the day trying to keep carbs to a minimum during the last two meals.Let’s not burn out with only 4 weeks left, 30 minutes of any cardio of choice in the afternoon.
If you want in PM me.
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New Years ResloutionWednesday, December 29th, 2004
I was just talking to a friend on teh pohne and he was talkin gbaout his New Years Resolution. I was looking at the word resolution. RESOLUTION. I am not even sure if thats how you spell it, but it looks right to me, nad fits in with my tinking. There will be no resolutions for me this year. Not becuase I dont want to do anything or that I am not tryign to becoem a better person, but because resolution are things people make when they are tryign to set themselves up for failure. How many times has someone made a resolution to lose weight. If we look at the word, there are actually 2 words there. The prefix re and the word solution. Solve again. Is that what I really want to do in 2005. Re solve the problems I didnt solve in 2004. I think not. I am goign to continue to make progress on what I have already accompolished constantly moving forward.
No more 1 step forward 1 back crap…. Onward and upward (or int eh case of weight loss, downward). I a not goign to pay for the same real estate 2 this year. I am not goign to back track.
Don’t make resolutions this year. Make positive statements of fact. Make a proffession of the things to come. Dont let this year be another year of ” oh yeah I am goign to quit smoking or quit drinking, or lose weight”. Do something
For those of you who never started, dont wait another min. Start in 2004.
My proffessions for 2005.
Be a better husbandLose 15lbCut upDress BetterSave Money- For the futureSpend Money- For the future- InvestSell a houseSell More insuranceMake more moneyLove my wife the best I canHave more patienceBe dedicated to myself as much as I am dedicated to everyone else.Read more booksHelp people who want my help even if I dont want to.Attend less then 5 weddings.Get my wife pregnant- I can even try to do that one in 2004 for a few more days.Enjoy eating again.Get more sleep- Nothing on TV is worth watching anyway.
Get a hair cut….That one I am doing today…So I am already on my way to a successful New Year.
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She tircked me goodWednesday, December 29th, 2004
Well I call it tricking anyway. Anytime my wife does something to bother me that she didnt mean to do. I got two pairs of J Crew pants from my sister which I desperatly needed. We brought all the presents home and pu them under the tree. I like to leave stuff under the tree until it comes down. However the stack of boxes and bag was unsightly, so my wife cleaned up. In doing so she threw out the box that my pants came in. Not realizing that teh pants were still in the box. She says this didnt happen, but there is no other plausible explanation for the fact thta the pants were under the tree to them not being in the house. We went down o our dumpster and foudn a few of the bags of garbage that came from our house but alas not the one with my pants in it.
Trick number 2. My wife wakes up before me in the morning so she hits the shower first. From tiem tto time she takes extra long showers. Well this morning was one of those times….Used all the hot water so when I got in there it went from luke warm to freezing. Just when the soap hit my hair the cld water hit my balls….Great now my balls are inverted all day as well as my wang.
Trick Number 3: So after my cold shower this morning I was standing in my boxer ironing my pants. The Mrs. decides that it is time to blow dry her hair. So into the bathroom she goes… For some reason the circuit in my master bath, is linked up with teh one in my bedroom on the other side of the room. Well guess what happens when you have the iron and the hair dryer going….That tripped breaker. I hear her mumble under her breath and laughing, “I’m not gonna go fix it” (giggling), as she walks into the other bathroom that is not on the same circuit. So in my boxers with my cold balls, and wet cold hair down to the cold basement I go. Trip the break and back upstairs to finish getting dressed.
Half PB sandwich and out the door for me. I used my auto start this morning but I forgot to leave the heat on….However the car was already warm and I ddnt have to wait for the heat to come up in the car. TRICKSTER
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So this is ChristmasTuesday, December 28th, 2004
Well Christmas was great. The wife and I had stuck to a pretty tight budget this year for each other. Which turned out to be lots of fun….Although it was tough to shop and try to find things that I wanted to get her for the pennies we had alotted each other.
One of my gifts:I got the Maroon 5 cd and it is awesome. If you dig their radio hits, you will love the cd. Funky, smooth and poetic rock….Cant beat it.Lots of gift certificates to the mall so I can go get some clothes to fit my 50lb weight loss and I will be sure to save some money anticipating losing another 10 0r 15lbs or so.
We also got a Kitchen Aid Mixer…The thing is a beautiful piece of kitchen equipment. Man o man if I could eat cookies or somethign I would be pigging out on them just to use the mixer.
Dinner on Christmas Eve as always was lots of fun. I ate a ton of shirmp, those baleen whales are on to something there. Some clam sauce and some ginger bread cookies.
Christmas Day was good too. Filet Mignon and some mashed potato and home made gravy which was a first for my inlaws. My father in law hurt his knee, they think he tore cartilage, and that was in his good knee. Spent the day after Christmas waiting at the Dr. office with him….He will need some surgery I guess after the traditional MRI and CAT and whatever other test they do.
I always hate when Christmas is over, motly because I have to leave my wife…I really like being around her.
I am falling into that same dreading waking up in the morning that I had last year….It must be some seasonal affect thing, but man I hate when it is cold out.
I also got ghost recon 2. Great game, looks great and play great. I will be sure to waste hours playing it.
The greatest Chirstmas gift I got this year was the new that Melissa was alright. Wow this one was all over the place just like my holiday….
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Merry ChristmasFriday, December 24th, 2004
Merry Christmas.
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Did someone say shrinkingTuesday, December 21st, 2004
Well last night was the annual shrinking trip. As usual we set out for the Palisades mall. One of the largest in the country and the largest in NY I think. We made it to the mall by 4:30pm which was a new early for us. We promptly made our way to D&B. We couldnt sit at our usual table becasue we were finally more then 4. We had a designated driver and proceeded to party.
Let me pause and define the word shrinking. Shrinking is a compound word made up of two lesser words. Shopping- and drinking….When you combine the two you have one of the greatest male holidays aside from the superbowl.
Only the two orginators can invite people. Each person gets to pick a shot, or shooter, and the preffered drinking for in between shots is beer. Then you go shopping.
Now what happened last night was a little out of character for the shrinking becsue very little of the shopping part was done. We started off with a shot of JB and a beer. After we slammed the first shot the second was ordered and so on. Beer shot, in this fashion. If you miss a shot you are in penalty and then owe us another. No one was in penalty last night. We had 11 shots, and at least 9 beers. We had some appetitzers, and then some more drinks. We laughed our asses off. It was awesome.
I guess we got a little loud towards the end. The manager said they could no longer serve us, sent us food and asked us to leave. We ate, paid and left.
It was now off into the mall for some lunacy. The next step in shrinking is to go to Victoria secret and act like fools. My buddy balled up a bunch of panties, and threw them on the counter like he was playing dice and yelled yatzee. I bought 2 bras, and have come to find out that it was $100.00. Suffice to say they are going back.
We then went to Filienes and it would seem that one of the guys is a theif. When the women turned her back to get something out of the counter he toook a $100 perfume package and put it in his bag and walked out. We cant figure out how he didnt get caught.
There was a kiosk in teh middle of the mal that was selling those thign s you heat up in the Microwave and then put on your sore muscles. They put it on the theifs shoulders, and he took opff sprinting through the mall. Then a quick little hand off and away he went. Some how I have that now in my car. It smells nice and should come in handy with this new workout routine JB and I are starting in the New Year.
Our other friend went into Ann Taylor loft and walked up the coutner and put his head down there and almost passed out….We found him in teh middle of the mall sititing on the floor liek a kid eating Ice cream. Then there was the ice cream fight and somehow I got covered in ketchup. I think my shirt is ruined.
Then it was off to Best Buy… I gues sthis guy was tokcing shelves with stuff from a shopping basket. I decide I wanted it. So I wnt up and took it….He turns and says hey dont you see me using this…..I point to his right and say hey whats that…..it worked. He turned his head, by the time he turned back we had gotten out of there with the cart….We went and hid it behind the dryers. Then had a good laugh.
In the Tahoe on the round home two guys had to sit in the back area where there is no seat. So we turned htis in to an all out wrestling match…Lots of laughing, screaming and punching….MY knucles are split, my buddy has a black eye, and his wrist hurt from the trianed fighters, arm bar and what not.
Next year we will have to change the rules to accomodate some shopping…Since I am headed back to the mall to return things, and buy a few things.
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RealizationTuesday, December 21st, 2004
In life there are a few times when you look back and say thank God for friends. With all that has been happening in the last few weeks, and because money has been a little tight, things have been really put in prespective. Not that I am goign to change the way I speak or the way I do my daily things. But it has helped me realize what is important. My wife is the most important thing in my life…Worrying about money or if I missed a workout, or ate a cookie is inconsequential, and unimportant if I dont have her.
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BiopsyMonday, December 20th, 2004
From the surgeon: All clear.. Biopsy came back with eveything clean….great news….still awaiting on the results of the dermatologist, but he seemed confident that those were ok. At least now we know what we are dealign with if she has any more of these funky spots…
Thanks for all you well wishes.
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Side Note–ImportantMonday, December 20th, 2004
On Happilys’ Wife Skin:
Please be aware that these are not huge moles or anythign, these are small dots, that look like freckles on her skin. If you have things that dont look right go get checked. This things are treatable in their infancy relativly easliy from what I understand, but can be real bad if left unattended.
In the words of Jerry Springer.
Take care of yourself, and each other.