Fiend'73

Some of my friends and my mentor are here. I wanted to be closer to get their valuable feedback, no other reason to start here.
I value quality people.


I'm fat and 4 months out from my first bodybuilding competition, FAME West April 05, 2008 in Vancouver.
2nd show April 26th, Calgary, FAME Prairies.

Been training since I was 15, I know my stuff in the gym. I also didn't eat well that entire time.
Things have changed.

I'll post some pics soon. I've had camera issues and am working on it.


I had today off from work, and it seemed like a good time to step it up a notch and call it 16 weeks out.
I work better under pressure.

Fiend'73

December 04, 2007 Nutrition and Supps

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Meal #1 Coffee/1 scoop whey/milk, 2 scoops of whey/milk, 200 mg caffeine, aspirin

workout

Meal #2 2 scoops of whey/skim milk, multi, 150 mg zinc, 500mg vit c, 500mg, 750 mg Trib

Meal #3 2 scoops of whey/skim milk, 100 mg zinc, 750 mg Trib, 500 mg GABA

nap

Meal #4 coffee/skim milk, 2 scoops of whey, aspirin, 200 mg caffeine

workout

Meal #5 2 scoops of whey/skim milk, multi, 750 mg Trib, 150 mg zinc,

Meal #6 (planned, ask me if I kept to it tomorrow) lean beef/whole whet pasta/veggies

Meal #7-I don't plan on it, but I might snack, ask me tomorrow

I only felt hungry after my workouts. I would have ate more if there wasn't 2 workouts.
I was also very tired.

Fiend'73

December 04, 2008

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A.M Workout @ a different gym

Chest, Side and Front Delts, Cardio

"Flite" flat Bench Press machine-weight added only
20x50
20x70
20x70
10x100

Incline Bench Press-free weight version, not on the usual Smith
20x95
20x95
10x145
3x195

DB Pullovers
20x50
15x70
10x80

incline DB Flye
15x25
15x40
20x40
5fail@5x70

Front DB Raise
20x30
12x40
7x50
20x40

from front, side DB Raise
15x22.5
12x25
12x25
12x25
10x25
10x25

"Magnum" Pec Dek-different from my gym's
6fail@6x210

30 minute Treadmill, 5 incline, 106-118 HR

Chest-16 sets, Side delts-6, Front delts-4

I hated this gym. A good walk in rate, a pool, and a locker room full of old naked men who liked to lounge around. Absolutely disgusting!!!!
The only saving grace were the college hotties.
Is it just me or is the newer generation more sluttier and sexually aggressive!?
I swear 2 chicky poos were going to jump me when I was on the treadmill.

Fiend'73

December 04, 2007

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P.M Workout

Quads, Hams,

Leg Press
1 leg
20x180
2 leg
20x360
20x540
10x720
2fullROM/12(1/4reps)x1,440
3fullROMx1,485
20x720

"HAMMER" lying Ham Curl
10x100
0fail@2x150-this means I tried twice, and failed both times
3x120
3x120

Quad Extension
1 leg
20x70
10x110
7x150
4x150
1x210(PR!)-there ya go BigBT, now we know
2 leg
10x210

30 minutes Stationary bike @ Panther's, HR unknown

Quads-13 sets, Hams-3

Back at my gym, good to be home!

Fiend'73

I need to PM someone here, that's why I'm making this almost unnecesary post. :p

For the record, FAME is drug tested.
So, no, I am not on any special supps and never have been.

Ikaika

Glad to have you here Fiend. How long have you been training with this contest in mind?

__________________
No supplement can make up for the lack of a strong work ethic.

justtryn

Hey Bud - good to see you over here!

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

kimsquit

I agree!

and here's a little something to get you in the right frame of mind for your FAME competition:

justtryn

HA! :lol3: I have to admit when I first heard the name of the comp, that song immediately popped into my head.

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

Fiend'73

Since kimsquit told me to get off my butt or leave a bodybuilding forum! :p

I'd say for the last 3 months I have amped up my training and started working on my horrible eating patterns.
Thank-you.

Glad to be here!

Now your dating yourself, I was thinking David Bowie's "Fame".

see above.

My apartment flooded today, I managed to save 99% of my stuff, the huge fans are drying things out, and all of my carpet will have to be removed.
I can't wait to get into the gym.
they will at least have water.

I also need to ammend my diet.
Meal 6 and 7 did not happen.
Meal #6 was a can of tuna/4 pieces whole wheat bread/pickles-and then I slept until the flood.

Fiend'73

December 04, 2007 Nutrition and Supps

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Meal #1 (during flood)- 2 scoops of whey/skim milk

Meal #2 (after initial flood clean up)- 2 chicken breasts/rice/veggies

Meal #3 pre-workout 2 scoops of whey/milk, 200 mg caffeine, aspirin,

Meal #4 post workout 2 scoops of whey/skim milk, multi, 750 mg Trib, 150 mg zinc

Meal #5 post workout meal lean beef/rice/veggies, 750 mg Trib-to come

Meal #6 pre-bed 2 scoops of whey/skim milk, multi, 750mg Trib, 1,500 mg GABA, 100mg zinc, 50 mg vit C-to come
All things considered, it went well.



Back Width, Abs

1 arm supinated cable Pulldown
20x36
20x48
12x60
6x72
6x84
*8x96*(PR!, more reps)
*2x108*(PR!)
6fail@6x84
6fail@6x84

1 arm DB Row on bench
2x140(heaviest DB's in the gym)-no straps, they were flooded, forearms gave out
-moved on

1 arm supinated seated cable Row
20x60
12x84
6x120
2fail@2x144


wide grip Pulldown/standing straight bar Pulldown-compound set
8x144/10x72
6fail@6x156/6fail@6x84

"Magnum" biangular Lat Row machine
**22x305(PR!)**-at the 15th rep I decided that this machine was my mortal enemy, it paid the price

knee up/crunches/lying leg raise/vacuum (10 sec hold)-(Giant Set) all exercises done until failure, reps not counted
5 sets

seated Calf Raise
25x90
20x90
-stopped exercise, quads hurt too much to have it on my knees

30 minutes Stationary bike @ the gym, HR unknown

Lat Width-17 sets (2 compounds), Abs-5 (5 giant sets)

After seeing pics of my back, I took great pleasure in training it today.
Almost all of my gym gear was wet and dirty from the flood. In true Canadian fashion, I replaced my gym cap with a toque. LOL
My straps were wet, had to limit myself to exercises that I wouldn't need them.
Back on track tomorrow, everything will be clean by then.

dbflgirl

Fixed your title!

Crader

Hi!!!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

Fiend'73

December 5, 2007 Nutrition and Supps

Meal #1 2 scoops of whey/skim milk

Meal #2 2 scoops of whey/skim milk

Meal #3 pre workout 2 scoops of whey/skim milk, 200 mg caffeine, aspirin, 250 mg Trib

Meal #4 post workout 2 scoops of whey/skim milk, multi, 100mg vit c, 150 mg zinc, 750 mg Trib

Meal #5 veggies/chicken/rice

Meal #6 veggies/chicken/rice

Meal #7 1 scoop of whey/skim milk, cup of rice/soya sauce


Renovations and arguing today. I had planned on whole food for meal #1 and 2 less shakes, but I couldn't get to my stove until later.


--------------------------------------------------------------------------
December 5, 2007 Training

--------------------------------------------------------------------------------

Back Thickness, Traps, Rear Delts

Deads
20x45
20x95
15x145
6x235
2x415
6x325
2x375
1x465 (barely!)

BB Rows
10x235
3x325
7fail@7x185

behind the back braced BB Shrugs
30x135
20x315
*6x505* (no PR, but that was pretty good)

"Magnum" Reverse Pec Dek
3fail@3x265(stack)
4fail@4x265
3fail@3x265
6fail@6x210

narrow grip seated cable Rows
3x312(stack)

30 minutes Stationary bike @ home, HR unknown

Back thickness-12 sets, Traps-3, Rear Delts-4


I had strength today, but no stamina. Today has to have been my worst energy level in ages in the gym. Thank goodness I can train off of adrenaline. When this flood crap is over, and I don't have to clean all day or be agitated, i'm sure the stamina will come back a little.

Fiend'73

Who are you? I don't recognize the name :p
Hi cutie.

Hi there! welcome aboard

Ikaika

Flooding apartments is not fun...happened to me when the idiot plumbers broke a pipe in my bathroom.

__________________
No supplement can make up for the lack of a strong work ethic.

dbflgirl

But do you recognize the.... oh, never mind!

Fiend'73

December 6, 2007 Nutrition

--------------------------------------------------------------------------------

Meal #1 2 scoops of whey/skim milk, coffee/milk

Meal#2 pre-workout 2 scoops of whey/skim milk, multi, 50 mg zinc, 250 mg Trib, 200 mg caffeine, aspirin

Meal #3 post workout 2 scoops of whey/skim milk, 150 mg zinc, vit c, 750 mg Trib

Meal #4 2 scoops of whey/skim milk, multi

Meal#5 (at last I can get to my kitchen) rice/veggies/egg whites(2 whole eggs)/small amount of cheese, multi, 100 mg zinc, 750 mg Trib, 1,500 mg GABA


The flood has been good for dieting, my ab pooch is going away faster.
I'm back at work tonight and will be able to prepare/eat more solid food there then I can at home.

My apartment looks like a bombed out Lebanon during the 80's. Almost everyone on my floor has moved to a hotel. Not me though, me and the cat are hardcore all the way bro.

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Triceps, Biceps, Forearms, Abs, Calves


cambered bar cable Tricep Push Down
50x60
20x72
20x84
10x120
3fail@3x180

BB Curl
20x45
20x65
10x95
4x145
4(1/4 reps)x185
1(fullROM) with a 10 sec. negative x165
2x145
5x145
6x95

Smith underhand bench Press
20x95
20x145
10x195
3fail@3x245
1fail@1x265(PR!)
7fail@7x195

Smith CGBP
6x195 -ironically, these hurt my wrists more then UHBP, so I stopped

overhead cable Tricep Extension
35x84
12x120
4fail@4x180

alternating DB Curl
20x20
1fail@1x60

behind the back BB Wrist Curl
25x135
15x135
12x125
-all sets to failure

standing side DB Wrist Curl
12x70
5x100
8x85
-all sets to failure

DB Wrist Extensions
12x40
10x40
12x40
12x40
-all sets to failure

"Magnum" Tricep Extensions
10x90
2fail@2x130
15x70

seated Calf Raise
20x90
25x140
12x190
5x210-I can't go too heavy without a spotter, failure means tearing something

hanging Knee Raise
15
15
12
12
-all sets to failure

30 minutes Stationary bike @ the gym, HR unknown

20 minutes posing practice

Triceps-18 sets, Biceps-11, Forearms-10 Abs-4, Calves-4



Biceps were weak, presumeably from yesterdays back workout.
This took 2.5 hrs. I'm wiped.

Fiend'73

Not fun at all! Now all I need is fire, plague, and locusts.

How could I forget??

Fiend'73

December 7, 2007 Nutrition and Supps

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wake up to the flood dmg eek, OMG, I need coffee!!!

Meal #1 pre-workout 2 Scoops of Whey/skim milk, coffee/skim milk, aspirin, 200 mg caffeine

Meal #2 post workout 2 Scoops of whey/skim milk, multi, 100 mg vit c, 150 mg zinc, 750 mg Trib

Meal #3 post workout meal Rice/veggies/chicken/soy sauce

nap

Meal #4 2 scoops of whey/skim milk

work

Meal #5 tuna/1 piece of WW bread, 1 Tblespn Almond Butter, cofee/milk

Almost better. I work all weekend, the flood people are gone for the weekend, hello solid food.

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Quads, Hams

2 leg Leg Press
30x270
20x450
20x720
6x1,170
6(1/2 reps)x1,630-I tore a muscle on my ass cheek, er, excuse me, Gluteus Maximus. I ignored it.
**12(1/2 reps)x1,700**-I found an even better way to stack the plates to load more weight on the thing. Next workout, I'll try for 1 full ROM!
*20x810*

lying "Magnum" Hamstring Curl
10x185(stack)
10x185
12x160

Quad Extensions
20x150
15x210
10x265(stack)

BB SLDL
20x45-this exercise makes me puke, literally. Hence, I don't use a lot of weight.
20x45
20x45


30 minutes Stationary Bike @ the gym

Quads-10 sets, Hams-6

I'm going to be looking for a day off from weight training soon, probably Sunday. Cardio will still be there. I have DOMS everywhere.

Fiend'73

December, 8, 2007 Nutrition, Supps, and Training

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Kinda of a day off
102 minutes Recumbant bike @ work


Meal #1 Rice/chicken/veggies, milk

Meal #2 2 scoops whey/skim milk, multi, 10 mg vit c, 100 mg zinc, 750 mg Trib, 1,500 mg GABA,

bed

Meal #3 Chicken/pasta/veggies

Meal #4 2 scoops whey/skim milk

nap

work

Cardio (posted above)

I slept and stayed at home.
--------------------------------------------------------------------------

Fiend'73

December 9, 2007 Nutrition and Supps

--------------------------------------------------------------------------------

Meal #1 Cheerios/banana/milk-a nice big bowl for my refeed meal!!!


Meal #2 2 scoops of whey/skim milk, 1,500mg GABA, 100 mg vit c, multi, 100mg zinc, 750 mg Trib

bed

Meal #3 pre-workout coffee/milk, 2 scoops of whey/skim milk, 200 mg caffeine, aspirin

workout

Meal #4 post workout 2 scoops of whey/skim milk, multi, 150 mg zinc, 750 mg Trib

15 min nap

work

Meal #5 3 pieces whole wheat bread/1 can of tuna/mustard, milk/1 scoop of whey

cardio

I will be improving this this week.
--------------------------------------------------------------------------
Chest, Side and Front Delts

incline DB Flyes
20x20
20x30
20x40
8x60
6x75
3x85(PR!)

bench DB Pullovers
10x70
15x70
8x80
7x90

Smith Incline Bench Press
10x95
10x145
4x185
3x205
3x185
15x145

"Magnum" Pec Dek
20x150
7fail@7x230
4x305(stack, PR!)-why not a PR, its the stack!

from front DB Side Raise
20x20
15x25
10x30
10x30
7x40
5x50
3x55

seated Smith machine Press
8x95
8x95
6x95
3(1.2 reps)x145
6x95

"Fleet" plate loaded Shoulder Press-plate weight only (BTW, this machine sucks)
6x50

seated side Raise machine (no brand name)
20x40
15x70
12x100
12x130
10x175
8x220
4x250(stack)-no wonder this thing was in the old people section, its easy

Assissted Pull Up machine (Yes Lats)-w don't have one of these at Panthers
10x150 (slow)(counterbalanced weight)
6x180 (slow)
6x180 (slow)

30 min. on the Treadmill, various speeds, I even "ran" for a solid minute, and at high inclines for the whole time. HR 98-109, the run kick started things.


Chest-19 sets, Side Delts-20, Front- 0 direct


Despite that this gym is not my fav, I had a good day. My Cheerio meal really worked wonders and had lots of energy.

thinton

I can stalk you over here now:lol3:.

Fiend'73

You've been here since April and I get the 1st post! I'm honoured. :friday:
You just cruisin'?

Fiend'73

December 10, 2007 Nutrition and Supps
Meal #1 -I tried to cook some Red River cereal and it ended up very crusty and suspicious. I tossed it in the garbage.
I ended up having 1 can of tuna/3 pieces whole wheat bread/mustard, 1 tablespn peanut butter, banana

bed (no supps, I got tired of popping pills this AM)

Meal #2 pre-workout 2 scoops of whey (have I mentioned its Chocolate?, what else could I drink with ChocolateGirl as my journal partner!), cofee/milk, 200mg caffeine, aspirin,

Meal #3 post workout 2 scoops of whey/skim milk, multi, 150 mg zinc, 750 mg Trib

nap

work

Meal #4 small bowl pasta with tomato sauce/tuna, banana, coffee/milk,

cardio

My days off from work are starting today (Tues). Big changes coming up.
-----------------------------------------------------------------------

Back Width, Abs

bench 1 am DB Rows
20x40
15x70
10x100
11fail@11x140(heaviest DB's)
6fail@6x140

Smith Rack Chins (courtesy of Justryn)
4
5
6

"Paramount" Rotary Lat Pulldown machine (never used it)
20x85
15x145
8x205
4fail@4x250(stack, PR!)

wide grip cable Pulldowns/standing straight bar pull downs (compound set)
8x180/8x72
10x144/6x72 (my butt bumped into some martial arts dude on a bike, I didn't want him ragin' on me so I left the area after apologizing and saying "no homo" )

kneeling narrow grip cable Pulldown
20x120
20x180
20x204(stack)

lying Leg Raise
5 sets to failure

lying Leg Raise w Hip Raise
2 sets to failure

hanging Knee Raise
4 sets to failure

30 minutes Stationary Bike @ the gym


Lat Width-17 sets (2 compounds), Abs-11

I had more energy and was able to pour in some good volume and effort.
I have been doing cardio at work, some nights 1/2 an hour, some almost 2 hours. This is in addition to the stuff in the gym, so I could eat more carbs.
I'm going to be cutting that out and dropping the extra carbs.

kimsquit

lmao

lucky Fiend!

I soak mine overnight in cold water and then, with about a 1/4 inch of water on top, I nuke it for 5 minutes in the morning. Despite all the dire warnings about nuking plastic, I just use a tupperware-ish container as my soaker, nuker & breakfast bowl.

Fiend'73

December 11, 2007 Training
Triceps, Biceps, Calves

1 arm cable Push Down
20x36
20x36
15x48
15x60
10x72
2x120

1 arm cable "Rolldown"
15x24
20x24

overhead cable Tricep Extensions
25x120
6x168
10x204(stack)


DB Curl
15x30

BB Curl
7x135

leg press Calf Raise
33x270
20x270
25x540
20x810

no cardio


Triceps-11 sets, Biceps-2, Calves-4

Blitzkrieg training
Blitzkrieg - Wikipedia, the free encyclopedia
Lightening or flash war. When resistance is encountered the panzers (armour) flank the fortifications and continue the attack forward, while the infantry and artillary take care of the remaining pockets of opposition.
Translation to bodybuilding-train until you enounter resistance, then move to a different body part.


Nutrition

Meal #1 10 egg whites/2 whole eggs/1 piece ww bread/milk

sleep

Meal #2 pre-workout-2 scoops of Chocolate whey/skim milk, 200 mg caffeine

workout

Meal #3 post workout meal- 1 cup of chicken/ww wrap/fat free dressing, 1 scoop of whey/water, multi, 150 mg zinc, 750 mg Trib

Meal #4 2 scoops of whey/skim milk

bed


Layne says its good to have a whole food meal post workout, so I will be.
He also told mentioned that Tribulus was worthless. I thought I was seeing some major changes when I started it, might be confusing the changes due to the better diet.
I'm soon out of it and will give it a go without.

Fiend'73

December 12, 2007 Training and Nutrition
Quads, Side Delts, Calves, Abs

Leg Extensions
20x90
20x90
20x90
20x90
20x90
11fail@11x210
20x110

Leg Press
25x270
20x450
20x630
6x810

leg press Calf Raises (15 sec rest in between sets)
32x450
20x450
15x450
20x450
20x450
20x450

"Magnum" seated shoulder Press machine (narow grip)
15x110
10x110
10x110
10x110
10x110
10x110
3x210

Vacuumes
-lots, I lost count, all sets held to failure



Quads- 11 sets, Delts-7, Abs-lots

What did I do? Today, it feels like nothing, but at the time I knew I was just burning cals and preventing atrophy.
My body can't take a beating over and over again and still feel good. I feel better today, plus I didn't have to sit on my butt for 2 days while my body recovered.
"Active Recouperation"

Nutrition

Meal #1 coffee/milk, 1 cup of shredded chicken/ww wrap/fat fee dressing

Meal #2 2 scoops of whey/skim milk

nap

Meal #3 pre workout 2 scoops of whey/skim milk, coffee/milk, 200 mg caffeine

Meal #4 post workout chicken/ww wrap/ff dressing. 1 scoop of Chocolate whey/milk

Meal #5 4 whole eggs fried in olive oil, skim milk/1 scoop of whey
bed

Fiend'73

I bought a new paper training day timer to track things better, left the old journal at home, and am now realising I'm missing the 13th. Oops, I did something that day, and it was very good for me, just can't remember.

Fiend'73

December 14, 2007 , 113 days left...
Quads, Hams, Cardio

Leg Press-(what else??)
*50x270*
20x450
20x630
*20x810*(PR!!)
10(full ROM)/3(1/2 reps)x990

Leg Press/BB Squats-(Compond set)-this also seperates the men from the boys
*20x810*(tied PR!)/6x225
*15x900*/3x315
10x900/4x285

"Magnum" lying Ham Curls
20x110
20x110
11x185(stack)
10x185
6x185
10x185

GHR
2 attempted sets, all failed, no reps
I cannot do these without tearing something. Trust me, I know!
I settled with a static resistance contraction for 15 sec. during the beginning of the exercise.

Lying Ham DB Curls
8x75
12x75
7x75

Leg Extensions
20x150
16x265(stack)

30 minutes stationary bike @ the gym. HR unknown. Levels 1,2,3,4,5,2,4,3,2,

10 minutes stretching


Quads-10 sets (3 compound), Hams-9

I left my knee wraps at home, there was no way I was going to try for 1,700 without them.
I learned to download and burn CD's today (yep, I'm a slow one). I made a CD with some of my posing song ideas. After listening to them, I nixed all but one of them and it left me wondering about more. I was kind of dissapointed as I had two of them in my head for years that I was considering posing to, but they just won't work without mixing.
Bought some Udo's and got a haircut.

-----------------------------------------------------------------------
December 14, 2007 Nutrition and Supps
Meal #1 5 whole eggs/+3 whites, skim milk/1 scoop of whey, coffee/milk

Meal #2 skim milk/2 scoops of whey, 200 mg caffeine, 350 mg aspirin,

workout

Meal #3 skim milk/2 scoops of whey, 1 tblspn Udo's, multi, 150 mg zinc,
1 scoop Carb Control Celltech/ lots of water (to prevent creatine blasts )

The pic is a joke, but not the CellTech (I got it for free a long time ago)

nap

Meal #4 2 scoops of whey/skim milk, 1 tbsp Udo's

work

Meal #5 Turkey, ww bread, veggies 1 tbsp Udo's, Coffee/milk


I nailed my stuff dead on!
Carbs are a PITA, so is counting everything and measuring it!!!
The Udo's is okay, a neutral oily texture and taste.
There is going to be a lot of liquid in this diet. Why?
1. Its cheap!-I don't have a lot of money. The protein powder and Udo's covers the majority of the needs for my diet except fiber.
Rice and veggies are cheap, and so is the whey and Udo's considering how much whole food it replaces.
2. Conveinience- I hate eating after I wake up, but I can drink. I also got caught with my pants down and didn't have my meals pre-prepped. Lesson learned.

p.s-I counted the cals at my meals in accordance to my plan. I'm not going to make this worse for me and post them. If I'm off counting, its maybe 10-20 cals, a gram or two here and there.
I'll just say "macros met".