Shafted's Reincarnation

[ShaftedTwice]

Tomorrow's Workout:

Back Squats
140lbs x 4 Sets x 6 Reps


SL Deadlifts
140lbs x 4 Sets x 6 Reps


DB Lunges
25lbs x 4 Sets x 6 Reps


Planks
0lbs x 4 Sets x 6 Reps​

Tomorrow's Meals:

Meal 1: (P+F)
3 whole eggs, 4 strips of turkey bacon, 1 cup of milk, 1/2 can of green beans

Meal 2: (P+F)
Large handful of trail mix, 2 stalks of celery

Meal 3: (P+F)
2 cups milk, 2 scoops protein powder

Meal 4: (P+C)
1 whole wheat bagel, 2 servings cereal, 2 stalks of celery

Meal 5: (P+C)
2 cups milk, 2 scoops protein powder, 45g dextrose
Meal 6: (P+C)
Figure it out at home

Meal 7: (P+F)
Figure it out at home​

Tomorrow's Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
Meh, edited this a bit late, the last two meals were good, I just can't remember them for the life of me..

 

[Merciless]

Woah. You have a sick set up Shafted. Looks like you are keeping on track for the most part, nice job.

Are those verticle dips and do you go 90 degrees?

 

[ShaftedTwice]

Thanks Merciless Yeah, those are vertical at 90 degrees - man, I hate supersetting those.. haha

So far, I'm pretty proud of myself with just keeping up, although I know there are a few changes I need to make in my diet - it would help if the meals I made were actually good, I'm a horrible cook.. Plus, right now I just feel like I am cramming random foods together, I know it's hard to get everything perfect because I am not at home for half the day, but if I can have a good, full meal every time it would make a world of difference - time to cook at night eh?

 

[ShaftedTwice]

Quick Update:

Been riding bikes in the desert since friday - didn't do all too good in diet, but ate a lot anyway. Lookin' to pick it up tomorrow, my legs are pretty beat from it all, so no workout tonight boys.​

 

[ShaftedTwice]

Tomorrow's Workout:

Flat DB Bench Press
40lbs x 4 Sets x 6 Reps


Seated Cable Rows
100lbs x 4 Sets x 6 Reps


Bodyweight Dips
0lbs x 4 Sets x 6 Reps
---SS---
Bdyweight Pull-Ups
0lbs x 4 Sets x 5 Reps​

Tomorrow's Meals:

Meal 1: (P+F)
3 whole eggs, 4 strips of turkey bacon, 1 cup of milk, 1/2 can of green beans

Meal 2: (P+F)
2 scoops protein powder, 2 cups milk

Meal 3: (P+F)
3/4 cup of trail mix, 1 cup broccoli

Meal 4: (P+C)
1 whole wheat bagel, 1 serving cereal, 2 sticks celery

Meal 5: (P+C)
2 scoops protein power, 2 cups milk, 45g dextrose

Meal 6: (P+C)
1 small can of tuna, 2 slices whole wheat bread, 1 apple

Meal 7: (P+F)
1 cup of cottage cheese, 2 tbsp natty peanut butter, 1 cup of milk​

Tomorrow's Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
Took a pretty good guess at what I ate for the diet, this was a bit ago and I forgot to post it up.

 

[ShaftedTwice]

Tomorrow's Workout:

Incline DB Bench Press
45lbs x 4 Sets x 6 Reps
---SS---
Bodyweight Pull-Ups
0lbs x 4 Sets x 6 Reps


Seated Cable Rows
100lbs x 4 Sets x 6 Reps
---SS---
Bodyweight Dips
0lbs x 4 Sets x 8 Reps​

Tomorrow's Meals:

Meal 1: (P+F)
3 whole eggs, 4 strips of turkey bacon, 1 cup of milk, 1/2 can of green beans

Meal 2: (P+F)
2 scoops protein powder, 2 cups milk

Meal 3: (P+F)
3/4 cup of trail mix, 1 cup broccoli

Meal 4: (P+C)
1 whole wheat bagel, 1 serving cereal, 2 sticks celery

Meal 5: (P+C)
2 scoops protein power, 2 cups milk, 45g dextrose

Meal 6: (P+C)
1 small can of tuna, 2 slices whole wheat bread, 1 apple

Meal 7: (P+F)
1 cup of cottage cheese, 2 tbsp natty peanut butter, 1 cup of milk​

Tomorrow's Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
Haha, I actually made two meals, one for a friend and he didn't eat it, so same thing for two days in a row - a bit boring, yeah..

 

[ShaftedTwice]

Tomorrow's Workout:

No Workout​

Tomorrow's Meals:

Meal 1: (P+F)
3 whole eggs, 4 strips of turkey bacon, 1 cup of milk, 1/2 can of green beans

Meal 2: (P+F)
3/4 cup of trail mix

Meal 3: (P+F)
2 scoops protein powder, 2 cups milk

Meal 4: (P+C)
1 whole wheat bagel, 1 serving cereal, 1 small garden salad

Meal 5: (P+C)
1 small can of tuna, 2 slices whole wheat bread, 1 banana, 1 cup broccoli

Meal 6: (P+C)
1 serving chicken, 1 cup of brown rice, 1/2 cup green beans

Meal 7: (P+F)
1 cup of cottage cheese, 2 tbsp natty peanut butter, 1 cup of milk​

Tomorrow's Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
Not a whole lot to say, nice to take a day off and all - can't wait to hit lower body tomorrow though..

 

[NBS 4life]

Hey man,

Good to see your still going hard, Numbers are looking good hows the body feeling, stats going up?

Peace

 

[ShaftedTwice]

Looks like I need this to keep motivated.. Starting this instant, I'm back into the swing of things - I already screwed up meal 1, but I'm not gonna wait until tomorrow. Will post back at the end of the day. Haven't gotten far at all since I had stopped posting in here...

 

[ShaftedTwice]

¯`'-·:,._.,:·-'`¯`'-·:,._.,:·-'`¯April 23, 2007¯`'-·:,._.,:·-'`¯`'-·:,._.,:·-'`

Daily Workout:

No Workout​

Daily Meals:

Meal 1: (P+C/F)
1 bowl Mini-Wheats

Meal 2: (P+F)
2 scoops protein powder, 2 cups milk

Meal 3: (P+C/F)
1 whole wheat bagel, 2 tbsp natty pb, 1 glass milk, 2 slices celery

Meal 4: (P+C)
2 slices whole wheat bread, 1 can tuna, 1 apple

Meal 5: (P+C/F)
Chili and cornbread, glass of milk

Meal 6: (P+F)
Can of crap chili​

Daily Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
I kinda rushed through today because I just wanted to get back into the hang of things right away so I wouldn't put it off, tomorrow will be much better and will have a workout too.

 

[ShaftedTwice]

¯`'-·:,._.,:·-'`¯`'-·:,._.,:·-'`¯April 24, 2007¯`'-·:,._.,:·-'`¯`'-·:,._.,:·-'`

Daily Workout:

Front Squats
135lbs x 3 Sets x 8 Reps


Conventional DLs
175lbs x 3 Sets x 8 Reps


BB Bench Press
135lbs x 3 Sets x 8 Reps


Cable Rows
115lbs x 3 Sets x 8 Reps


Hanging Leg Raises
0lbs x 3 Sets x 8 Reps​

Daily Meals:

Meal 1: (P+F)
3 whole eggs, 4 slices of turkey bacon, 1 glass of milk, 1/2 cup green beans

Meal 2: (P+F)
2 scoops protein powder, 2 cups milk

Meal 3: (P+F)
Handful of trail mix (sorta messed up here)

Meal 4: (P+C)
Tuna salad, 1 apple

Meal 5: (P+C)
1 scoop protein powder, 45g maltodextrin, 1 cup milk

Meal 6: (P+C)
1 whole wheat bagel, 2 servings cereal, 1 serving fish​

Target Calories: 3750
--Not quite today, missed a meal..

Daily Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
The workout was brutal, the diet was hard to stick with but I'm back in the game baby.

 

[ShaftedTwice]

¯`'-·:,._.,:·-'`¯`'-·:,._.,:·-'`¯April 25, 2007¯`'-·:,._.,:·-'`¯`'-·:,._.,:·-'`

Daily Workout:

No Workout

Meal 1: (P+C)
2 servings cheerios, 1 cup milk (i need to wake up earlier..)

Meal 2: (P+F)
2 scoops protein powder, 2 cups milk

Meal 3: (P+C)
1 large roast beef deli sandwich w/ whole wheat bread

Meal 4: (P+C)
Tuna salad with romaine lettuce and celery, 1 apple

Meal 5: (P+F)
2 tbsp peanut butter, 1 cup cottage cheese, 1 cup milk

Meal 6: (P+F)
2 scoops protein powder, 2 cups milk​

Target Calories: 3250

Daily Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
I really need to get that morning meal straight along with cutting down milk intake. I'm a bit sore from last workout (that's what she said!) but it's all good.

 

[NBS 4life]

Sup man, looks like your still going good, How are the stats looking?

 

[ShaftedTwice]

Not too great, sad to say.. Still at 140lbs, 5'10, I do feel a bit stronger now though - I haven't been all too dedicated, but now I feel dedicated at every meal. I have a bet going that I can gain more than a friend within 6 months while staying within a 2% body fat margin. One month has already passed, and now I'm really going strong.

 

[NBS 4life]

Awesome man, im getting back into it on the first of may after falling of the wagon with some injuries. So yeah lets get huge

 

[ShaftedTwice]

Let's do it - where are your stats at right now bro?

 

[NBS 4life]

Well im a bit shorter than you. Im 172 cm tall thats 5 ' 8 round about 70 - 73 kg (154 - 160 pounds) Probably closer to 160 at the mo. Pretty close to 13% BF. 20 years old

 

[ShaftedTwice]

Nice dude, we're gonna kick ass

 

[ShaftedTwice]

¯`'-·:,._.,:·-'`¯`'-·:,._.,:·-'`¯April 26, 2007¯`'-·:,._.,:·-'`¯`'-·:,._.,:·-'`

Daily Workout:

Will post in a sec

Meal 1: (P+C)
3 whole eggs, 4 slices turkey bacon, 1 glass milk

Meal 2: (P+F)
2 scoops protein powder, 2 cups milk

Meal 3: (P+C)
Beef/Potato Burrito

Meal 4: (P+C)
Serving of Beef Enchilada, 1 cup rice

Meal 5: (P+F)
1 scoop protein powder, 1 cup milk, 45g maltodextrin

Meal 6: (P+F)
Coming up...

Meal 6: (P+F)
Same here...​

Target Calories: 3750

Daily Supplements:

Men's One a Day Multivitamin, Fish Oil, Creatine​

How It Went
Not bad, that workout felt awesome! Almost threw up at the end though haha..

 

[ShaftedTwice]

3 months later...

¯`'-·:,._.,:·-'`¯`'-·:,._.,:·-'`¯July 23, 2007¯`'-·:,._.,:·-'`¯`'-·:,._.,:·-'`

Daily Workout:

Conventional Squats
185lbs x 5 Sets x 5 Reps
Ahh, why can't I get my squat number up?! Been stuck here for a little while.

DB Bench Press
50lbs x 5 Sets x 5 Reps
I could have easily done 55lbs, next time for sure.

Dips
0lbs x 4 Sets x 8 Reps
Haha, in the middle of my set, some guy came up to me speaking spanish and I tried to tell him that I had two more sets, but just had enough and went to a different dip station - almost didn't get that last rep!

Hanging Leg Raises
0lbs x 4 Sets x 8 Reps
I should start adding some poundage to this puppy.​

Target Calories: 3500