trucelt

Okay, I have toyed with the idea of starting a training journal for the last few weeks and feel that the accountability factor would be a great incentive to keep me on track.

I have competed 9 times previously and after my last show (way back in 2002)...pretty much put training on the back-burner. October of 2004 i was in a serious car accident and finally had surgery in october of 2005. Started training again in January of 2006. My goal is to be back on stage in 07.

Last night i hit chest, shoulders, tri's and back at the 24 Hour Fitness....ate pretty good all day and had 1/2cup of oatmeal with blueberris and raspberries and 50g of ion-x with gatorade plus CEE and my E/C/A right before i hit the gym.....

AM Bodyweight-206lbs

Warm-up:
5 minutes stationary bike
three tri-sets of
-hanging leg raise
-slant board crunches
-hyper extensions

some light stretching and some RC warm-ups and its time to roll

1) BB Flat Bench
95x20, 135x10,185x5, 205x3,225x18+3+2

2) Db Flat Bench
60's x 25)

3) HS Overhead Press
50x10, 90x10, 140x5, 180x11+5+2

4)Smith Machine RGBP
95x10,135x10, 185x15+5+3

5) Wide-Grip Chins
Bodyweight x8, 35lbs x 8/bodyweight x 6 (drop-set)

6) Sumo Deadlifts
135x8, 185x5 225x3, 245x10, 275x8

Pretty good workout...i just started this blast last week and added BB flat bench back into the mix after having nixed it for about 5 months. As you can see i am more of high-rep guy these days. The DB press is just kind of a widow-maker thing and the RGBP is something totally new for me but i am going to stick with them. The deadlifts are moving along phenomenally...after my surgery i was doing my squats and deads with a broom-stick.

Right after training i had another 50g of ion-x 1scoop waxy maize in 16oz of grape juice. Dinner was 8oz flank steak and brocoli and before bed i had 50g of ion-x plus a bananna in 8oz skim milk.

Until next time.....

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

thenatural

hey Truce

good to see you're startin a journal in here - i'll be keepin a close eye on ya! haha. best of luck to ya big feller.

Hey you're a natural, if i'm not mistaken, right?? It'll be nice to follow another drug-free's endeavours.

__________________
weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq

Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

RedSkull

Great stuff man. It's only fitting I get first reply in here after pestering you so much to start it.

2 plates for 18 is already crazy- do you have any goals for this blast or just see how it goes?

*EDIT* Fucking natural beat me to it.

JT1

nice to see you starting the journal mate! i agree with Natural - always good to follow another drug-free strong fella! good luck

JT

__________________
"The only person that gains from massive steroid use is the dealer" - Lee Priest

"I did shag an older 'milf type' recently - 35-36ish - thats about the oldest! I like how with the older ones there are less games. A bit saggier, but better technique." - Redskull

"I've never been caught wanking." - IronBrendan

"my poop shoot was clogged up tighter than a nun's happy place." - DuckDuckGoose

"my nipples look like torpedo's and I can't get Pink's "Stupid girls" out of my head" - Redskull

trucelt

Natty for life fools. .......in all seriousness thanks guys!

RS- my goals for this blast on BP are to be up around 255-260 for 20 reps.........that would be 5lb jumps each time...next week ill probably stick with 225 and make sure i pick up those 2 reps i left on the bench.

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

RedSkull

Jason has benched 415 (or was it 417) in comp (198 class) - probably the best bencher on the board. Although he's currently getting smoked in certain pressing movements by someone with average shitbag genetics which should drive him a bit.........

JT1

lol Chris, not to add fuel to this fire but the pressing movement in question isnt a strict mil press?


always good to see some healthy competition on this forum lol


and Jay - that bench is awesome! well done man

__________________
"The only person that gains from massive steroid use is the dealer" - Lee Priest

"I did shag an older 'milf type' recently - 35-36ish - thats about the oldest! I like how with the older ones there are less games. A bit saggier, but better technique." - Redskull

"I've never been caught wanking." - IronBrendan

"my poop shoot was clogged up tighter than a nun's happy place." - DuckDuckGoose

"my nipples look like torpedo's and I can't get Pink's "Stupid girls" out of my head" - Redskull

idk

about damn time you started a journal. it'll be one of the few DC journals ill keep tabs on.

__________________
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bhman6

likewise

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"Force yourself out of your comfort zone. You can't grow and progress without challenge and pressure. A diamond without pressure is a piece of fucking coal."

JNo20

Looking forward to your journal Turcelt.

__________________
Meet PRs @220
Squat: 675, (8-22-2008)
Bench: 455, (8-22-2008)
Deadlift: 611, (3-29-2008)
Total: 1735, (8-22-2008)

trucelt

you may all return from the edge of your seats,

thought id give you an idea of how i eat so heres todays diet-

#1- french toast (3 eggs/4 slices potato bread) 25g ion-x in gatorade

#2- 7oz ground turkey, 1/2 cup rice, apple, carrot sticks, yogurt, Zone Bar

#3- Lean Pockets, bannana

#4-Chicken fingers (home-made ....egg wash,bread crumbs, fried with Pam cooking spray:Awesome!) angel hair pasta with mixed veggies- no sauce just some olive oil and garlic/parmesan

#5- 50g ion-x mixed in 8oz skim/tablespoon peanut butter


this is pretty much how i eat everyday....breakfast more often than not is eggwhites and chili and i drink a pre-post shakes on workout days so i guess that adds up 6-7 meals on M/W/F......the weekends are a little more hazy. I have been going out quite abit and that tends to disrupt my meals/ sleep recovery. Tommorrow is biceps, forearms, calves, hams and quads...YAH BABY!

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

thenatural

hmmmm that's a nice looking (and pretty tasty too) day for the offseason. point taken!

__________________
weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq

Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

CindyLauper

It's about time!!! Wondered when you were gonna start a journal here. Looking good so far.

CindyLauper

How about some pics?

Sgt Pain

Nice workout brother! Color me impressed

Crimson Ghost

Great to see a journal from you bro! I'll be watching!!!

__________________
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whtewolf1

cool journal bro. i will checking this one.

__________________
[if you want good quality protein go to trueprotein.com and use JJN777 for a 5% discount.

trucelt

Slammed my pre-workout shake, listened to some Pepper (Ashes) and Matisyahu and made sure I rolled some Icy Hot on my knees and lower back.
My day was relatively poor....ex-wife issues, multiple girlfriend issues,financial issues and a relative air of uncertainty about the direction of my life.Yesterday i spent the entire day writing a psychological assessment for the State of Hawaii....unfortuantely, i neither saved it nor submitted it (POOF) i spent a good chunk of today re-writing that same report. todays report had neither the style or substance that the previous one had.

However i headed to the place where all of my problems become faint echos.
Today i trained at Pearl Kai 24hour fitness....i only train there on the day i do Hack Squats because the Hack at the Millilani 24HF blows....

Okay ive cried enough lets do this....

you guys saw the warm-up i did in the previous work-out? cardio followed by some core work? Yup thats what i did.

1) BB Preacher Curls (E-Z curl bar)
45x12, 65x6, 85x6, 115x9 no rest-pause here today, 85x13

2) Hammer Curls
40x 12, 65x10/45x7/35x6 (triple-drop) very strict form on all my reps

3) Angled Calf
4 sets x12-15 reps

4) Seated Leg Curls
75x15,120x10,150x5, 195x10+4+3

up until this point the work-out was adequate but really didnt have the ass-kicking element that i strive for.....

5) Hack Squats
(note-i dont count just plates in the machine i count the carriage as 45lbs, i have know idea what it really weighs but im so used to plates on an Olympic bar thats i do it)
135x10, 185x5, 225x5, 275x3, 365x12, 225x20*

*these were feet together, A to the G Hacks

Before i left the gym i had my usual 50g of ion-x and grape juice w/WMS. On the way home i picked up my friend and after i showered we had Ahi Poke and macaroni and cheese. At the end of the evening she wanted to know why we arent taking the relationship to the next level.....i told her at this point in my life there is no next level.....somedays your better off if you just stay in bed. Oh well at least my workout was good. 365x12...thats a start right?

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

Sparky

Hey buddy! It's great seeing you start a journal. I'm following this one! Take care and stay strong!

__________________

Romans 1:16-17


for 5% off products from trueprotein.com, use the discount code MWD888

100% doing it myself and 100% accountable for what I do. No excuses. -- Sparky

Find a seasoned mentor and learn. My biggest improvements have come not from hours of tedious research, but by listening to those who have been in the trenches -- Sparky

Judges expect muscle but respect conditioning -- Sparky

trucelt

Hey IG- how the hell are ya? i mean besides finer than fine?

CG- long time no chat did you get the house?

First Sargent- SIR, YES SIR, UuUuUuUuUuRAH

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

CindyLauper

Ahi poke and macaroni and cheese??? What a combo!!!

Great hacks there!!! What kind of hack equipment is this one? We have 3 at our gym. Icarian, Cybex and another one that I don't even know. That one sucks!

Sorry to hear about the relationship issues. Hope things work out for you.

trucelt

thanks IG....its funny i had a steak out to cook for dinner but i just didnt feel like eating another steak. As for the gf issues,theres nothing to resolve..i decided last night that whatever we have/had has run its course and its time for me to move on. No regrets and hopefully no hard feelings.

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

thenatural

hey nice workout - especially all factors accounted for.

don't forget to relax and have some "trucelt time" tonight - just sit and relax in a comfy chair, focus on your breathing - in and out, nice and deep, close your eyes and listen to your body work - imagine you're in a bath of warm water - listen to your breathing...be active with it...nice deep breaths in and out. keep you eyes closed and the house quiet. turn your mind off and just listen to your insides - feel the air fill and deflate your lungs. Sounds cheesey i know, but 15-20 minutes of this and i'm usually feeling much better about myself

cheers mate and i hope things work their course in your favor.

__________________
weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq

Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

trucelt

thanks IG i thougt youd like the ahi poke/mac and cheese combo!...i have no idea who makes the Hacksquat...its older and definitely rocks.

Natty- you are definitely correct about having some downtime.....however, when i said i had multiple gf issues i was referring to the issues that accompany seeing multiple girls. As you can tell my previous post i now have one less....tonight however, i have a date.

__________________
I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences.

INTENSE MUSCLE MODERATOR

thenatural

hahahaha - i kinda thought that's what you meant by "multiple gf issues" you STUD

__________________
weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq

Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.