The ChillOut Log

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Chillen said:
Did you see my other post? Heya Chillen, im not sure i saw itAre you going to answer some of the questions I asked, young lady?could u repeat the qs please so i can answer

How are you? yeah im good, ive been clearing out my room and doing some diy woodwork lately lolAre you hanging in there?what do u mean, im not feeling down anymore, im just trying to work and study hard to get another job, i will get there!!!!..........Don't tempt me to bring out the Chill-strap.....:):)this might be what i need haha

Thinking about you.

Best wishes

Chillen
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Thanks again Chillen, your great! It would be nice to speak with you sometime. Do you have msn as i odnt have yahoo messenger (think that is what u/we spoke on before right?)

Jackie xx

ROCK ON!!!!!!!!!!
 
Dead Lift Hazard from this morning, LOL:

Deadlifthazard-1.jpg




Time to get new gloves. :) I am in this to build muscle not callouses. ;)

I also have to include hand strengthening exercises to my other routine away from the lower session. I am having to pull (300+) far to quick in order to get the reps other wise my grip starts to give out the last couple (sort of rolls out on the hand this grasping the bar underneath). I will sit down today and add a few in the upper routine. My grip isn't going to be the one limiting my progression, this I assure you. I could get straps, but......not happenen'.

Had a great Lower Workout this morning, and ready to friggen Rock the day.


Best wishes,

Chillen
 
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jackie11 said:
Thanks again Chillen, your great! It would be nice to speak with you sometime. Do you have msn as i odnt have yahoo messenger (think that is what u/we spoke on before right?)

Jackie xx

ROCK ON!!!!!!!!!!
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Yes, I have Yahoo Messenger. And, yes, I think we did talk to each other on it before.

Screen name is: Chillpill_cis.

Name the time (and please specify the time difference). If I remember right, I always messed up, and got on late because of this.........lol ;) Males never get things right ;)

I will talk to you anytime and help you if I can, Jackie.

Best regards,

Chillen
 
Update:

Grandma is doing well under the circumstances. She is eating better (as compared to when we first got her home), and is up out of bed, and walking around and being her "grumpy" self :).

My Son's showered her with gifts last night, and made the evening "grandma night" and spent the entire evening with her just watching TV and small talk. I thought this was very special (especially when it was suggested by them and not asked, and they are 20 and 23 years old, and this says a lot about them).

Things are going well thus far.

Best wishes

Chillen
 
Still hanging on to a lot of water (just watching closely).

Taken a few minutes ago.

2-2-3-2.jpg


Not bad shoulders for a 160ish person. They have improved probably the most this passed year, with the added weight I put on from 152/154 a year ago.

In addition, as I move along in my bulk period, I will post pics of my bloated fat ass (kidding) as I approach 180ish pounds (probably close to 185 on a 5' 7" frame) on careful surplus diet the next few months, and then lean back down at the target weight of 172 (net approximate 8 to 10, and target BF of 8%), so those that are interested can see the differences as I move along in time. Remember, I am working on a 47 year old frame, and as I work on this bulk and finish in July 09, I will only be one month out of 48. Sounds like a great birthday gift, to me. :)


And we Move on and ROCK! :)


Best wishes

Chillen
 
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Chillen said:
I also have to include hand strengthening exercises to my other routine away from the lower session. I am having to pull (300+) far to quick in order to get the reps other wise my grip starts to give out the last couple (sort of rolls out on the hand this grasping the bar underneath). I will sit down today and add a few in the upper routine. My grip isn't going to be the one limiting my progression, this I assure you. I could get straps, but......not happenen'.
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Im curious which grip exercises you're doing Chillen. I am a big fan of forearm and grip work, mostly because i have small forearms so i have to find ways to forsce them to grow and get stronger.

I find that bar hangs at the end of a forearm workout help to improve grip strength very quickly. Try hanging from a pull up bar for as long as you can for a few sets. You can add weight if needed and can switch grips (over/under/neutral) aswell.

Bruce Lee had incredible grip strength and huge, ripped forearms.
 
Chillen said:
Still hanging on to a lot of water (just watching closely).

Taken a few minutes ago.

2-2-3-2.jpg


Not bad shoulders for a 160ish person. They have improved probably the most this passed year, with the added weight I put on from 152/154 a year ago.

Best wishes

Chillen
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Uh ... ya think so? That's the understatement of the year, Chillen. Those shoulders are rockin!!!! You look like an Olympic kayaker.
 
Chillen said:
Yes, I have Yahoo Messenger. And, yes, I think we did talk to each other on it before.

Screen name is: Chillpill_cis.

Name the time (and please specify the time difference). If I remember right, I always messed up, and got on late because of this.........lol ;) Males never get things right ;)

I will talk to you anytime and help you if I can, Jackie.

Best regards,

Chillen
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ok kool, i just have one problem really: PUSH UPS!

They always take a lot out of me, so i can never push the rep amount up, they seem to make me weaker.

Could you do a post on push ups If you have the time please, dont worry if you dont, thats kool.

Best Wishes

Jackie x
 
Chillen, I know you're violently against sugar..lol. So i was wondering what you use for post workout nutrition. Im drinking 2 scoops (66 grams) of Gateorade and and 45 grams of Whey Isolate.
 
Chillen said:

Various Articles for today:

6 Lost Lifters:

T-Nation.com | 6 Lost Lifters

Shoulder Savers: Part I,II, III (may be worth a look, ILM)

T-Nation.com | Shoulder Savers - Part 1

T-Nation.com | Shoulder Savers - Part 2

T-Nation.com | Shoulder Savers - Part 3

Bodybuilding and Budgeting: By Dr. John Berardi

John Berardi - Bodybuilding and Budgeting

Best wishes to all of you each and every day!


Best regards,

Chillen
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I took a look at the shoulder savers, and they appear to be exactly what I need. I'll run them by my physiotherapist tomorrow!

Thanks, Chillen :)
 
wesrman said:
Chillen, I know you're violently against sugar..lol. So i was wondering what you use for post workout nutrition. Im drinking 2 scoops (66 grams) of Gateorade and and 45 grams of Whey Isolate.
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The mainstay of my diet nearly always contains the big THREE: Protein, Carbohydrates, and good Fats. Unless I am leaning down under 10%, or manipulating diet for a different "effect", then the composition of the THREE can be a bit different, but it nearly always contains the THREE.

In the morning, I always take in a quick absorbing carbohydrate (in the morning my blood sugar is at its lowest point, and want to pick it up a tad) along with a longer digesting carbohydrate (like oat meal, LGB-Rice), and spread longer digesting carbohydrates throughout the day, along with getting adequate quantities of protein and fats with each meal.

For Pre and post workouts, I concentrate on fructose types of carbohydrates (such as different types of fruit etc; I want my blood sugar spiked before going into the workout), take in a smaller quantity of longer digesting carbohydrates, a protein powder (for the fast absorption properties, and this is primarily the only time I do take Whey Protein powder (otherwise protein is primarily through solid food consumption), and a lower quantity of fats (if any at this time). I also drink large quantities of water a couple of hours before a workout, and drink a lot afterwards.

Additionally I am taking a Creatine Monohydrate, Creatine Ester Phosphate, and Creatine Ethyl Ester (combination matrix) in a drink before and after each workout, which contains 33 grams of carbohydrates. On work out days, my target carbohydrates are 150 to 200 grams (proper range for me in a bulk)

I am sitting at 170 this morning, after weighing. Still carrying a lot of water and it hasn't subsided yet, but I do expect it to; I am just getting a rather strong (expected) reaction to change in diet at this time, and it will calm down.

Do you need me to get more specific?


Best wishes

Chillen
 
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So you're only taking in 30 grams of sugar after your workouts???

Gateorade is high in sodium so im looking for alternative suggestions that wont cost a fortune.

Id love to see your logs, both nutrition and workouts. But i understand if you dont want to share them.

Either way, thanks again.
 
wesrman said:
Are you eating fruit after your workouts, or some kind of juice???

The gateorade is high in sodium so im looking for alternative suggestiond that wont cost a fortune.

Id love to see your logs, both nutrition and workouts. But i understand if you dont want to share them.

Either way, thanks again.
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Personally, and again I say personally, I do not like fruit juices. I like hard wholesome food, and this is "one reason" I eat fruit before and after a workout.

Right now, my glucose stores are full, and I am just puffed and full of water, and I want fast acting fructose type sugars (or carbs converted in my blood) prior to my workout (trying to prevent tapping into stores), and want to replace (the types used in the muscles and if applicable stored), and thus want another fast acting carbohydrate after a workout.

I want to "stay anabolic" (at least in this present cycle) as much as "feasibly" possible, and prevent freeing my glucose stores, and if it is used, its replaced (as in the muscle for example).

I do not need Refined White Sugar to aid my fuggen cause :))). Yes, I hate it, I have a fetish with it, sorry....he, he.......LOL.

Drink water, and get some "variety of fruit" or other fasting acting carbohydrates. I will post some suggestions.

No, actually I am getting more then 30 grams. Read my post again.

Best wishes

Chillen
 
wesrman said:
So you're only taking in 30 grams of sugar after your workouts???

Gateorade is high in sodium so im looking for alternative suggestions that wont cost a fortune.

Id love to see your logs, both nutrition and workouts. But i understand if you dont want to share them.

Either way, thanks again.
Click to expand...

I have always kept a personal journal in One Note--since the beginning of my personal fitness goals.

I do create new journals if or when the goals within my fitness change, so I have several of them. And, a new one starting for this bulking period.

Each one is interlinked with the other and linked to other programs (like Excel, Power Point, and Word).

For example, if I make my dietary logistics (such as Calories and Macro Nutrients) for this period (based on prior history), and if it strays or deviates from what was used in the last bulking period, I have it configured to tell me what the variances are, specifically, and I can make changes or go with the variables I determined at the present circumstances (as my weight is different as compared to the last bulk period as an example). I simply do not mess around.

It would be a rather tedious task to show my personal nutritional log. For example: My log when I dropped from 185ish to 152/154 literally has hundreds of tabs, and sub tabs with a ton of information as I moved a long.

Here is an example of what I am speaking about:

Example-1.jpg


The above is just the journal in One Note when I dropped to 8% BF in June 2007, and doesn't include the weight training journal, and training log (in Excel). Additionally I have a log just like this for my bulking period last year and when I dropped to less-than 8% BF, and have one for this goal period. In other words, I do have an extensive history of feedback going back as far 3 years ago.

This data is simply has no value, young man.

Logging my personal data in a forum journal, just simply would not satisfy desire for detail. However, I am going to develop a program so I can take parts of it and post it once in a while. And, it doesn't mean I cannot post my dietary methods or training routine.

Some call it obsession.

I call it wanting my goal.

And, getting it done.

Over and friggen-----out!

And, going from 152/154 pounds (at 8% BF) and to 161/162 pounds (and under 8% BF), didn't come over night. It took nearly a year in careful diet (and aging body) to make it happen. Some miss this truth for a "net" gain for "about" 10 pounds of muscle. I do not have a misunderstanding on how hard it is to put on muscle "naturally"; it simply takes time and effort, and the DIET IS KING of all DRUGS.

Best wishes


Chillen
 
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Thanks, you're awesome Chillen.

I didnt realy mean that i wanted to see your whole log, just a sample day of your food journal and maybe your workout split.

Im doing this routine right now and i like it a lot.


Only working out 3 days per week and working my lower body once a week (at work i use my lower body a lot) really has my motivation through the roof and im not feeling drained like i was on my 4 day program.

Im considering not even doing any work for my lower back and hamstrings because of all the work they get at my job. Does this sound like a bad idea or is lifting boxes at work enough in your opinion.

Ill stop bugging you with this garbage soon i promise..lol.
 
wesrman said:
Thanks, you're awesome Chillen.

I didnt realy mean that i wanted to see your whole log, just a sample day of your food journal and maybe your workout split.

Im doing this routine right now and i like it a lot.


Only working out 3 days per week and working my lower body once a week (at work i use my lower body a lot) really has my motivation through the roof and im not feeling drained like i was on my 4 day program.

Im considering not even doing any work for my lower back and hamstrings because of all the work they get at my job. Does this sound like a bad idea or is lifting boxes at work enough in your opinion.

Ill stop bugging you with this garbage soon i promise..lol.
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West Side is a very good program, Wes.

Admittedly, I do not post my diet and training regularly---on the forum. Its spotty at best. I will try to improve on that, LOL. I could simply copy and past the diet and training from my journals. I will see what I can develop with my PC Skills :))).

And, you can bug me any time you want with questions and any other fitness needs, young man, and I will see if I can help you in some fashion.

We........on this forum are in the.......same fight and struggle.

Hope your day is well.

Best wishes,

Chillen
 
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Chillen said:
And, you can bug me any time you want with questions and any other fitness needs, young man, and I will see if I can help you in some fashion.

We........on this forum are in the.......same fight and struggle.

Hope your day is well.

Best wishes,

Chillen
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I know but it has to get a little annoying after a while. Even for you. :)
 
wesrman said:
I know but it has to get a little annoying after a while. Even for you. :)
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Hawg wash! I want to help when I can! :) Especially the young ones in realizing they have it in them to do what they want to do! YEP!......;)

I feel like I can pull up friggen concrete, lol, with the over abundance of carbohydrates, and calories.

Put it in your mind that you will not be at the same place next year.

For example, you do not know the feeling I get coming from an old fat ass of 185-ish pounds, and now being in shape and working up to the same weight number, being 3X as strong, and 10X better physical condition. And, achieving 172 pounds (by late next year) does that.

No moment on the lips feel as good as muscle on the hips!

I will NOT be in the same place next year, and either will you!

He, he, he ;)

YEP!

This flat rocks!

:):)


Best wishes

Chillen
 
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I just came up with a brilliant idea walking in the store with my wife an hour or so ago.

I bought a walker (like the one my Mother-in-law uses), lol. :)

Why?

Instant dip station. :)

For when I have to go out of town on business trips and away from my free weights. :)

It comes just a tad above waist high. The grips our shoulder width apart. Bend at the knees, and viola, a dip station on-the go. Ha, ha. ;)

Oh.....did I tell ya that my mobile dip-station folds up in half and then a quarter, and will fit in a large luggage bag?

Love it.

:)


Best wishes

Chillen
 
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