The HYPERplasia Challenge: Pacman and THE cut

[Pacman]

Pacman will attempt to successfully display discipline. Stay tuned!

skinfolds -
pectoral - 12
thigh - 14
calf - 11
bicep - 10
tricep - 13
abdominal - 18
suprailiac - 16
subscapular - 18
midaxilla - 10
Bodyfat %

I do not trust these..

[John Black]

Best of luck! I look forward to reading of your progress.

[littleamazon]

Welcome to the challenge!!!

Amazon

[Pacman]

Thanks! By your post count, I seemed to have missed A LOT while I have been gone. Fell in love with the sight didn't you?

[littleamazon]

Yeah, fell in love with the site. It doesn't hurt that my state has a lot of competitions and it is the home state of our ABC Admins. :-) One visit to the Bay area and I was a goner. LOL.

Amazon

[Pacman]

Well, I do feel the need to elaborate on the eve of the competition.

First, I have watched many of these competitions go by without taking part. Big mistake, in my opinion, but I have always had trouble setting goals and being competitive.

Now, today, this is, first and foremost, about setting a goal and meeting that goal. With discipline, three months is plenty of time to achieve any goal.

So, over the last year, I have had a very rough patch and a moderately successful patch with respect to my health and lifting weights.

Tommorrow, will be the dawn of a new beginning. What is the point of doing something, if only to give 50% effort? I have lifted weights consistently for a long time now, going on three or more years, BUT I have never put the same dedication into my diet OR my workout routine.

So, my routine will have a cut focus; while my diet will focus on quality and timing. I will make sure to get 5-6 quality meals a day with a good distribution of carbs, proteins, and fats, in the 40/30/30 range.

My breakfast is VERY consistent, oatmeal (not instant) with splenda, cinnamon and plain, non-fat yogurt. It is tasty. I also always have a protein with water shake in the morning. But, if I get up just a little earlier, maybe ten minutes, I could also have some eggs. Will look to make that adjustment but it will require that I fight my insomnia more effectively so that I can get up earlier.

During the day, is where my diet suffers. It just is not consistent because I allow myself to get caught up in work and websites. So, I will set my work calendar to popup reminders to eat at the same times, every day. Further, I will add more greens veggies during the day and some more grains.

At night, dinner (around 6pm) will be the last carb intake for the day. This is also a trouble area as I tend to snake late when I can not sleep on worthless carbs, i.e. sweets, cereals, or chips. My last meal before bed will usually consist of wheat bread and natty PB and/or flax oil. It will be a fats and protein meal with a low-GI carb like spinach or the wheat bread thrown in.

I will lose weight and body fat over this period if I stick to my diet and my cardio. Over the last year, since we bought our house, I have stopped doing cardio b/c I lost the cardio equipment at the apt. gym. Just an excuse that will be thrown out tommorrow.

So,

<font color="red">Goal </font>
205 with a single digit bodyfat, around 8%. I am currently hovering around 225-230.

<font color="green">Supplements </font>
ON 100% Chocolate Whey
Glutamine
Flax Oil
Multi Vitamin
Vitamin E, C
CLA
Vitamin B complex
Maltodextrin
Dextrose
Sodium
Optimum Nutrition ZMA
ECA Stack

I am still looking for calipers, so I will have an average of a few three point tests up after tonight. I do have my pics and they do not look so bad. Just too much tummy fat, a bad sign for cardiovascular disease! [img]/forum/images/graemlins/confused.gif[/img]

Have to get to work and EAT! [img]/forum/images/graemlins/grin.gif[/img] More later...

[Pacman]

08/17/05
Chest/Delt/Biceps/Forearms
<font color="red">Chest </font>
<font color="green">Flat BB BP </font>
<font color="blue">warmup 115x20, Cuff Work (Twice)

185x10
195x8
205x4 RP(20) 205x2 d 135x10
(DB Fly 4 stretch)25x12</font>

<font color="green">Incline DB BP </font>
<font color="blue">60x10
65x8
70x6
(Plate Loaded Incline)100x15/partial reps to failure
</font>
I am going to begin with Incline BP on the Smith Machine next time. I have to get over this mental hump on Incline.
<font color="green">Cbl Seated Flye </font>
<font color="blue">60x12
70x10
80x9 </font>
<font color="red"> Delt </font>
<font color="green">DB Press </font>
<font color="blue">55x10
60x9
65x8 </font>
<font color="green">Cbl Lat. Raises (from the top) </font>
<font color="blue"> 4plx10
5plx8
6plx6 </font>
Immediately over to:
<font color="green">Mach. L-Lat </font>
<font color="blue">50x20 </font>
<font color="green">BB Front Raises </font>
<font color="blue">40x10 d 30x12 d 20x12 </font>

<font color="red">Biceps </font>
<font color="green">Ez Bar Curl </font>
<font color="blue">65x10
75x8
85x6</font> Very much fatigued here. Pushing on! Probably will not be working biceps here again. Will look to do some biceps tonight to compliment this workout.

<font color="green">Incline DB Curl </font>
<font color="blue">30x10
30x8
30x6 </font>

<font color="green">DB Hammer Curl </font>
<font color="blue">40x10
45x10
50x10 </font>

<font color="red">Forearm </font>
<font color="green">Front Wrist Curl/Reverse Wrist Curl </font>
<font color="blue">40x20/20
50x15/15 </font>

Not impressed with this workout but I didn't sleep well last night. [img]/forum/images/graemlins/frown.gif[/img]

[Pacman]

08/18/05

A day of rest. Ah. I played with my little girl and did some work on my correspondence class, Elementary Linear Algebra. If any of you are math whizzes, holla! I could use any help on these proofs. [img]/forum/images/graemlins/crazy.gif[/img]

I started this mission at 230 on Wednesday. I weighed myself at 1:00pm, right before my workout. I'll be putting my body fat numbers up soon. I have to get a copy from the trainer and he hasn't called me back. [img]/forum/images/graemlins/mad.gif[/img] Our school, University of Texas-Austin, has kids who are getting KIN degrees that are trainers. So, I used them for my measurements! Bad idea. So, I went back again when a more experienced trainer was in. Much better.

Today. Today I will do legs. It should be fun. I am still deciding on what split to run with next week. I am looking around journals for ideas. I want to lift/workout six days with cardio at least two to three days. Also, I may look to do some two-a-days, afternoon and evening.

All of the journals look wonderful.

You all get a thumbs up!

I have my pics and I will upload them this weekend.

I'll post my diet today as well. My sodium has been disgustingly high these last couple of days but, otherwise, it has gone well. This weekend, I will leave all the canned veggies, beans, etc at home and go for the fresh stuff.

[Pacman]

08/19/05

<font color="red">Quads/Hamstring</font>
<font color="green">Deep Squats </font>
<font color="blue">warmup 135x15 (Twice)
225x8
285x10
295x7
305x6
315x4 RPx2 d 225x10(deep) ss BW Sissy Squatsx12 </font>

<font color="green">Seated Leg Curl/BB SLDL</font>
<font color="blue">125x10/185x10
135x8/195x8
110x12/205x6
</font>
<font color="green">Plate Loaded Squat Press (ft lc,lc,lw,lw,mc,mw)</font>
<font color="blue">720x10 720x8
700x10 700x9
680x12
680x12</font>
At this point, I can pretty much tell that I have NOT eaten enough today.

I rested a bit here, 5mins. I needed to catch my breath and stop the reflux. [img]/forum/images/graemlins/laugh.gif[/img]

<font color="green">BB Lunges(alt. leg) on Incline </font>
On the military press station, there is a step that is about a foot off of the ground, so that you can spot your partner while he is doing BB military. I stood a strides length away and used the step for my lead foot on lunges. These are deep and I rest on/push off with my heel.
<font color="blue">65x30
80x30 </font>

<font color="red">Calf </font>
<font color="green">Standing Calf Machine (1min rest btw sets to 100) </font>
<font color="blue">120x25 140x20 160x13 180x12 200x9 220x8 240x7 260x5 RPx2 </font>

<font color="green">Mach. Rotary Calf (soleus, RP to 125) </font>
<font color="blue">150x30 RP 150x21 RP 150x16 RP 150x11 RP 150x11 RP 150x9 RP 150x8 RP 150x8 RP 150x6 RP150x6 </font>

I am out!

[Pacman]

08/29/05
Back/Rear Delt/Traps
<font color="red">Back </font>
<font color="green">WG Pulldown (4 sec neg) </font>
<font color="blue">warmup 87.5x20 (Twice) *slow,connect with the muscle*

125x12
137.5x10
150x8
156x6
162.5x4 d 137.5x6 d 125x7 d 112.5x8</font>

<font color="green">MG BB Row</font>
<font color="blue">155x8
165x6
170x5 d 135x8
</font>

<font color="green">PL Advanced Pulldown: NG ss CG Underhand</font>
<font color="blue">140x12/12
150x10/10
150x8/8</font>

<font color="green">CG Low Cbl Row </font>
<font color="blue">7plx22 RP 13 RP 9 RP 8 RP 7 RP 7 RP 6 RP RP 6 RP 6 RP 6 RP 5 RP 5 RP 4 </font>

<font color="green">DB Striation/Infraspinateous Rows </font>
<font color="blue">32.5x15/15
32.5x12/12
</font>

<font color="red">Rear Delt </font>
<font color="green"> DB Rear Delt Raise </font>
<font color="blue">17.5x12
20x10
22.5x10 </font>

<font color="green">Mach.Rear Delt Row </font>
<font color="blue">90x10 d 70x10 d 50x11 d 30x15 </font>

<font color="red">Traps </font>
<font color="green">Standing Calf Machine Shrugs </font>
<font color="blue">160x20
180x20
200x15
220x15
240x12
260x10
260x9 d 240x10 d 220x13 d 200x14 </font>