An Evolution of Shayner: WEESSSTSSSIIIDE

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evolution

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Shayner and I will be running a journal together. I'll post most of my weekly activities and eating habits.

Supplementation
MRM protein powder, Biotest Super Food, Nordic Naturals fish oil capsules, IronTek creatine monohydrate, caffeine, GABA

7/17/08 Thurs

Music choices: Rob Zombie and Pennywise

A)Bench press:135X3, 185X3, 205X3, 225X3, 245X3, 265X3, 285X3
B)seated db shoulder press:50sX18, 12

C1)chins:BWX12, 8
C2)rear delt flyes: 20sX12, 15sX15

D1)rev grip curls:2 setsX12 reps
D2)machine shrugs:375X12X2

My eating inventory
2 protein shakes, 1 cup blueberries, 10 strawberries, 1/2 cucumber, 2 bananas, 1 orange, 1 cup red onion, lots of green leaf lettuce, 6 oz turkey, 8 oz sweet potato, 12 oz NY strip steak, 2 cups whole milk, 1 cup cottage cheese, 4 oz sesame seeds, 1 gallon of water, and a 1/2 can coke.
 
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Machine... shrugs. Ooooh. Already learning.

Do you mean on the smith machine, or is there actually a specific rig for that? Never really thought to check.

Can't shrug what I can't hold. -_-
 
[Focus] said:
Machine... shrugs. Ooooh. Already learning.

Do you mean on the smith machine, or is there actually a specific rig for that? Never really thought to check.

Can't shrug what I can't hold. -_-
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I was being lazy and in a hurry. I already had Tony insulting me by calling me a body builder for doing rear delt flyes, so I was kind of on the sad side and my drive for intensity faltered.

Oh, and, it's a machine that has handles you place on your shoulders and typically do calf raises with.
 
Here's my CURRENT weekly activities and eating habits.

Supplementation:
None

Music choices: Yellowcard, Jimmy Eat World, Jay-Zeezer

Every Day Except Sunday: 30-45 Minute Run
3 Days a Week:
Seated Leg Press (320lbs) 3 sets of 10 reps
Seated Calf Machine (177lbs) 3 sets of 10 reps
Mid Row Machine (125 lbs) 3 sets of 10 reps
Seated Chest Machine (66lbs) 3 sets of 10 reps



What I eat everyday (same usually):
Breakfast (LOLCAFETERIA): 2 Scrambled Eggs, Cup of Oatmeal and Raisins, Half cup of Fruit, Coffee with splenda and skim milk

Lunch: Subway footlong turkey sub or ham sub with no cheese, lots of veggies, and fat free honey mustard, diet coke or water.

Dinner: I usually eat More subway, Im lazy and dont like to cook... footlong lol.... sometimes I will order wings/pizza (2 times a week)


Im 5'10", 185 lbs, 18% body fat, i guess skinnyfat?


i wanna do ws4sb3 but the amounts are hideous in weights
 
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evolution said:
I was being lazy and in a hurry. I already had Tony insulting me by calling me a body builder for doing rear delt flyes, so I was kind of on the sad side and my drive for intensity faltered.

Oh, and, it's a machine that has handles you place on your shoulders and typically do calf raises with.
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Oooh. I hadn't even thought of that one. You are most wise papa-san. But why am I even here. I should be "crashing" a party right now. XD

Shayner, I don't have time to read the rest, but we need to work on your musical preferences IMMEDIATELY.

For now, get Rob Zombie's "American Made Music to Strip To By" and listen to it until you collapse into a quivering pile of goo. I'll be back.
 
Shayner said:
Every Day Except Sunday: 30-45 Minute Run
3 Days a Week:
Seated Leg Press (320lbs) 3 sets of 10 reps
Seated Calf Machine (177lbs) 3 sets of 10 reps
Mid Row Machine (125 lbs) 3 sets of 10 reps
Seated Chest Machine (66lbs) 3 sets of 10 reps
Click to expand...

Why is this all you do?



What I eat everyday (same usually):
Breakfast (LOLCAFETERIA): 2 Scrambled Eggs, Cup of Oatmeal and Raisins, Half cup of Fruit, Coffee with splenda and skim milk

Lunch: Subway footlong turkey sub or ham sub with no cheese, lots of veggies, and fat free honey mustard, diet coke or water.

Dinner: I usually eat More subway, Im lazy and dont like to cook... footlong lol.... sometimes I will order wings/pizza (2 times a week)
Click to expand...

Do you know what your BMR (basal metabolic rate) is? Do you know how many calories you're getting vs how many calories you're burning?



i wanna do ws4sb3 but the amounts are hideous in weights
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[/QUOT

You can still do ws4sb3. I highly recommend it.
 
tonymcclellan said:
Evo how do you like the Superfood?
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Don't know. I just started taking it yesterday. Everything I've read on it gives it really good reviews. It doesn't taste very good, but it's not completely horrible either. Having had it both a protein shake and in water, I think it's better just mixing it up with water and downing it.
 
flyinfree said:
Evo,
talk a lil about the sesame seeds? how do you eat them, grind them up? and why do you eat them?

FF
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Welllll...the ones I really like are from the Health Food Center. They come in bulk bins and they're tamari roasted. I just usually buy a half pound of them or so and use a 4 ounce portion cup to portion out my ration for the day. I eat them mainly to get extra fiber into my diet. I noticed that if I didn't intentionally try, I tend to eat pretty low fat and introducing sesame seeds were a great way to get in the fat I was missing. I can't keep any kind of nuts around since my son is deathly allergic to them, so this takes the place of the almonds I would eat.
 
Shayner said:
probably, I will see tomorrow, I think theyre on a different floor than the cardio machines
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Why don't you start tomorrow with bench press. Find what weight is heavy for 5 reps...think along the lines of only being able to get 1 more rep above that. It might mean you need a spotter for a set or two. Then just follow the rest of the Max effort upper body on WS4SB3.
 
ok I will do that today when I get off work, I will take a pic of all the fitness equipment if you want me to


I've never done squats or anything so I don't really know what I should be doing... or eating lol.
 
they didn't have them at the gym...

is an incline press ok? ()





HI JAIM


for breakfast:
2 scrambled eggs
Oatmeal with Raisins
toast with sugarfree grape jelly
half a cup of strawberries
a coffee i made from half coffee half skim milk and a pack of splenda
 
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evo, is it possible to tailor a program with the stuff I have at the gym at school? Basically they have the entire nitro plus line




and various cardio machines
 
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