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RE: Self Destruction (added pics of my lard butt) COMME... - Apr. 20 2007 17:40:53
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djmike
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Joined: Aug. 25 2006
From: Dublin, Ireland
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He's approaching the end of the rugby season but he's probably gonna start back into serious cardio for summer rowing 4 days a week.
I'll send him packing off to the crossfit site, he needs to overcome technophobia at some stage.
Im finding pullups really tough. The assisited machine is laughed at in the uni gym.
I blame my fat legs. 
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Leg Day my fcuk, Its Back Day in Disguise
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RE: Self Destruction (added pics of my lard butt) COMME... - Apr. 22 2007 6:44:21
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Slyblackdragon
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From: USA
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Push Jerk Practice (light weights, shoulder is still iffy)
115, 125, 135, 145, 155 lbs x5
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RE: Self Destruction (added pics of my lard butt) COMME... - Apr. 22 2007 20:19:02
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Slyblackdragon
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"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Rounds: 13, 3 more than last time...WOOT!
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RE: Self Destruction (added pics of my lard butt) COMME... - Apr. 23 2007 4:07:31
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djmike
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From: Dublin, Ireland
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Hey man,
That 'Cindy' workout looks fun !
Some serious heart pumping, Id say.
Her evil twin 'Mary' on the other hand...
Multiple Hand Stand Push Ups...
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RE: Self Destruction (added pics of my lard butt) COMME... - Apr. 23 2007 5:59:47
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Slyblackdragon
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Yeah, I took the lesser of the she bitches...not quite ready for multiple headstand pushups.
I think I am going to start alternating between crossfit metcon workouts, such as todays, and maximum effort "westside" style days....not sure yet.
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RE: Self Destruction (added pics of my lard butt) COMME... - Apr. 26 2007 5:30:23
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Slyblackdragon
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"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time: 25:00
Note- I CAN SEE THE OUTLINE OF ALL MY ABS IN MY BEDROOM MIRROR! According to my calipers and calculation, likely flawed I know, I am sitting at 11% bodyfat, my lowest yet. This puts me within 2% bf of my goal of sub 10% with more than 2 months to go before my deadline. WOOHOO!!!
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RE: Self Destruction (added pics of my lard butt) COMME... - Apr. 28 2007 20:34:27
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Slyblackdragon
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Did this one the other day, and my bench has gotten awfully weak, this is embarrassing.
Bodyweight Bench x max reps
Pullups x max reps
5 Rounds (not timed)
Bench (170 lbs)- 10, 9, 7, 6, 8
Pullups- 5, 5, 6, 6, 8
also added
DB Hammer Curls (25 lbs)x 15, 12
Note- Ok, Crossfit's WOD has helped me shed bodyfat while retaining muscle...good. I have also gotten much better at running, pullups, and other bodyweight exercises...good. My "gym lifts" if you will have begun to plummet thanks to lack of use...not good. So my solution will be to combine Crossfit's GPP work and a traditional 3 day powerlifting split. Something like this
Day 1- Legs/Abs/misc.
Day 2- Crossfit GPP
Day 3- Press (bench, dips, ring dips, m press, etc)
Day 4- rest
Day 5- Crossfit GPP
Day 6- Pull (deadlifts, weighted pullups, rows, thickbar curls, etc.)
Day 7 - Crossfit GPP
Day 8- Rest
Rinse and Repeat. What do you guys think?
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RE: Self Destruction (added pics of my lard butt) COMME... - May 1 2007 6:39:14
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Slyblackdragon
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Last Friday
Bench 170 lbs- x10, 9, 7, 6, 8
Pullups- 5, 5, 6, 6, 8
DB Hammer Curls 25 lbs ea.x 15, 12
good sesh, looked RIPPED in the mirror at the gym
Today's
Squat- 225lbs x4, 205lbs x 5,5,5,5 (+5 lbs)
RDL- 185lbs 3x8 (+5 lbs)
Swiss Ball Crunches- 3x20
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RE: Self Destruction (added pics of my lard butt) COMME... - May 1 2007 17:47:35
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djmike
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From: Dublin, Ireland
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Hey man,
congrats on the lower bf% , you'll have to treat us to some pics soon, if that isnt too homoerotic. ;)
i havnt alot of experience but combinig powerlifting and Crossfit sounds like over training....did TT get back to you in that post ?
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RE: Self Destruction (added pics of my lard butt) COMME... - May 1 2007 19:11:19
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Slyblackdragon
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no he didn't. I don't think it will be overtraining as my Crossfit GPP days would be something like:
Run 400m
12 Pullups
35 Air Squats
I think all of us should be able to move our bodies around without overtraining. I will just avoid to WODs that have heavy weightlifting in them and stick to bodyweight and calisthenic movements. I just got a little depressed that my "gym" lifts have suffered so badly.
Also, as of today it says I am 10.8% bodyfat...MY LOWEST EVER! I feel better then ever! I will post up some pics in due time, I am in DIRE need of a tan!
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RE: Self Destruction (added pics of my lard butt) COMME... - May 1 2007 19:13:20
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Slyblackdragon
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also, I think I am going to start rock climbing and hiking. My girlfriend loves hiking and not to be mean, but could use the exercise. So instead of taking her out on my cheat meals, eating pizza and watching movies, we will be getting some exercise together. Plus, rock climbing should grow my arms like MAD!
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RE: Self Destruction (added pics of my lard butt) COMME... - May 2 2007 0:38:43
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Slyblackdragon
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8:00 a.m. Whey Shake in Milk w/ flax oil and multivitamin
11:30 a.m. large mixed green salad with grilled chicken breast, dipped in Caesar Dressing (used less that 3 Tsp)
messed up here. Stopped in a guitar shop on the way home from school, played the same guitar for 3 hours, and bought it...lol
4:00 p.m. Small serving top round steak and large helping of green beans
6:00 p.m. large mixed green salad with tuna, garlic, 3 Tbsp light Italian Dressing
9:00 p.m. cottage cheese and peanut butter
11:00 p.m. whey in milk
TT, if you are out there... NO CARB DAYS SUCK!!!
< Message edited by Slyblackdragon -- May 2 2007 6:08:20 >
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RE: Self Destruction (added pics of my lard butt) COMME... - May 2 2007 16:45:02
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Slyblackdragon
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7:30 a.m. - Fast walking fasted cardio, 2.4 miles (very hard getting out of bed for this after a NO CARB day, but feel fine now...not as bad as I thought)
8:30 a.m.- 6 egg whites, 1 whole egg, 3/4 cup oats, 1/2 grapefruit
11:00 a.m Train
Bench- 5x5 @ 185 lbs (+5 lbs)
Ring Dips- 3x5 (THESE ARE TOUGH! Try for more reps next time)
Ring Flyes- 3x5 (AGAIN, TOUGH TOUGH TOUGH! Try for more reps)
Note- feel pretty good, feeling my strength coming back.
12:00 p.m. PWO Shake (2 cups water, 1 scoop chocolate whey, 1 large banana, 5g creatine mono)
1:30 p.m. 5 oz salmon, large serving green beans
4:30 p.m. 1/4 cup egg whites and whey, 3 rice cakes, 1 small apple
7:30 p.m. small chicken breast and green beans
11:00 p.m. cottage cheese, peanut butter, celery
< Message edited by Slyblackdragon -- May 3 2007 7:13:56 >
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RE: Self Destruction (added pics of my lard butt) COMME... - May 3 2007 14:08:17
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Slyblackdragon
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No Carb Day!
6:30 a.m. 6 egg whites, 1 whole egg, whey shake, little peanut butter
9:00 a.m. shake (egg whites, chocolate whey powder, flax oil)
12:30 p.m. small steak and green beans, diet coke (DOH!)
3:30 p.m. omelet (5 egg whites, <1/8 cup nonfat cheese, salsa) in Olive Oil (rubbed in pan with a napkin)
6:30 p.m. (bit of a slip me thinks) parents went out to eat so Chinese so I had some chicken with broccoli...all seems well, but am unsure about the ingredients in the sauce (was the clear sauce)
9:30 p.m. cottage cheese, peanut butter
< Message edited by Slyblackdragon -- May 4 2007 6:18:19 >
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RE: Self Destruction (added pics of my lard butt) COMME... - May 4 2007 12:48:53
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Slyblackdragon
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4:30 a.m. 40 mins fasted cardio
5:20 a.m 6 egg whites 1 whole egg, med. bowl kashi cereal in milk, 1/2 grapefruit
8:30 a.m. shake (5 egg whites, scoop whey, 5 g creatine, banana) 3 rice cakes
12:00 p.m. small top round steak, 1/2 sweet potato(plain), lrg. serving green beans
1:30 p.m. MRP Bar
3:30 Train
Deadlift- 225, 250, 275, 300, 315 lbs x5 (+5 lbs)
Ring Pullups- 3x8
Thickbar Curls- 3x8 @ 78 lbs (+5)
4:30 PWO whey in water, apple, granola bar
6:30 BINGE!!! 6 Carribean Jerk chicken tenders, small order potato wedges, 2 tiny mozerella sticks, Coke
8:13 went and saw Spiderman III
11:00 peanut butter, granola bar, bed
< Message edited by Slyblackdragon -- May 5 2007 17:08:09 >
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RE: Self Destruction (added pics of my lard butt) COMME... - May 5 2007 17:50:43
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Slyblackdragon
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stayed out too late last night, deadlifts wore me out...slept in!
10:00 a.m. 5 egg whites 1 yolk, bowl of Kashi
1:00 p.m. chicken and veggies with granola bar
3:30 p.m. small top round steak, broccoli & colliflower (sp?), 1/2 a sweet potato
5:30 p.m. grilled chicken breast, broccoli, mashed potatoes
11:00 p.m chicken and veggies
< Message edited by Slyblackdragon -- May 6 2007 18:47:16 >
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RE: Self Destruction (added pics of my lard butt) COMME... - May 7 2007 8:57:02
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Slyblackdragon
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From: USA
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8:30 a.m. 40 mins fasted cardio
9:30 a.m. omelet (5 egg whites 1 whole egg, salsa, 1/4 cup nonfat cheese)
11:30 a.m. whey in milk, 2 Tbsp peanut butter
3:00 p.m. small top round steak, broccoli and cauliflower
6:00 p.m. large mixed green salad with grilled chicken breast and 3 Tbsp Light Italian Dressing
9:30 p.m. 1 cup non-fat cottage cheese, 2 Tbsp peanut bitter, 4 celery stalks
12:00 a.m. whey in milk
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RE: Self Destruction (added pics of my lard butt) COMME... - May 7 2007 17:14:12
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Slyblackdragon
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From: USA
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8:30 a.m 40 minutes fasted cardio
9:30 a.m. 1 cup egg whites 1 whole egg, two Weetabix in milk (found these at my local grocery store here and they are really good!), 1/2 grapefruit
11:45 1 cup egg whites, 1/2 red bell pepper, 2 Weetabix, 1 small apple
2:15 small top round steak, 1/2 cup brown rice, large serving mixed veggies (peas, corn, carrots, green beans, lima beans)
3:00 p.m. Train
Squats-135, 185, 225 lbs x5, 225 lbs x2
RDL- 3x8 @ 185 lbs (+5)
Hanging Knee Raise- 2x15
Roman Chair Situps- 2x15
PWO 4:30 p.m. whey in water, 2 Weetabix
7:00 p.m. 3 grilled chicken fajitas
11:00 p.m. 1 cup non-fat cottage cheese, 2 Tbsp natural peanut butter, celery stalks
< Message edited by Slyblackdragon -- May 8 2007 6:05:39 >
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RE: Self Destruction (added pics of my lard butt) COMME... - May 8 2007 17:16:37
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Slyblackdragon
Posts: 3923
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Woohoo!
Today's Stats
Weight: 168 lbs
BF%- 10.5 %
LBM- 150.36
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RE: Self Destruction (added pics of my lard butt) COMME... - May 8 2007 19:37:03
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Slyblackdragon
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From: USA
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Slept in a bit late again, squats kill me!
11:00 a.m. omelet (1 cup egg whites, 1/4 cup non-fat cheese, salsa)
2:00 p.m. grilled catfish fillet, green beans, side salad with peppercorn sauce
4:30 p.m. 8 oz sirloin tip steak, large serving mixed veggies (corn, peas, green beans, lima beans, carrots), 2 Tbsp peanut butter
7:00 p.m. chicken breast, broccoli, portabella mushrooms, side salad with light Ranch dressing
9:00 p.m. shake (water, 5g creatine, 1 scoop whey, 2 Tbsp peanut butter)
11:30 p.m. 1 cup non-fat cottage cheese
< Message edited by Slyblackdragon -- May 9 2007 6:38:54 >
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