Phate's Journal

Hey CCR, i'm currently in a deficit so i am taking usually around 1700-1800 cals. And yes my metabolism has increased significantly, i was able to maintain eating at 2500-3000 cals when i first started when 8 months ago i'd have gained atleast 2lbs of fat a week. My metabolism is pretty healthy, so i'm not worried about it.
 
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Just went for a 5K,didn't care about recording the time and trying to go any faster , just went at my own pace since i haven't been having a great day. I don't think I'll ever go running in the afternoon when its still hot outside, the gnats were following me and bugging the **** outta me.

spring break starts at the end of tommorrow, for us seniors anyway. Can't wait. Supposed to be getting my car back by either tommorow or friday, inshallah.
 
Did a lower body session yesterday, just forgot to post it.

Just ran out for a 5K and managed to complete it in 25 minutes which is 4 minutes faster than my last record. Wow 4 minutes is a long time, i don't know how i managed to do that. Didn't feel like i was running any faster and because i had to still slow down to a walk to catch my breath at times i thought it would be 30 minutes or something.

Must be the morning air :D
 
Was it the air? Lets see, he, he. :)

Phate's AIR I SWEAR

I DECLARE with all Phate's HAIR that he can run which such a personal FLAIR, that the AIR can knock over a brown BEAR.

However, this pissed off the BEAR and it began to STARE.

Phate's FLAIR turned into much DESPAIR and Phate said a PRAYER.

To Phate's personal amazement his butt let out such a loud RARE BLARE that it stunk the nearby AIR and the BEAR could not PREPARE and the BEAR fell over dead I SWEAR!


How are you this fine and wonderful, Friday?

ROCK ON!


Chillen
 
Packed with Dynamite: Paradise Awaits!

Packed with Dynamite: Paradise Awaits​

Phate's Pack'n:

1. Blazing hot and award winning personal features for best performance that is absolutely stunning himself into a personal masterpiece.

2. A fully loaded personal inflation fighter, cocked and locked, revealing his inside secrets to mind-blowing miracle cures to all diet and fitness perks raising him above and beyond the power, performance, and speed of his wildest dreams.

3. Realizing the searing hot and valueable information inside himself, which reveals his total committment and supportive backup. Phate realizes this shines even in the dark and is simple but powerful.

4. The ability to sell to the self: That he can personally perform. Phate has become the: "Master Personal Salesman"

The mind-body connection and the personal ability to sell personal power when it resists.

Phate is absolutely: "The Personal Sales Center."


Phate contains the treasure chest and quadruple crown from "Kicken' some Butt's" League, and is the life master, life saver, with lifetime rewards!



YOU continue to ROCK, young man.


Best wishes,


Chillen







Recently overhauled Self-Mastery, revealing the quanity and quality of disciplined
 
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Woke up this morning, first thing I did was go out and do a fasted 5K. Did a fasted 5k because i probably had too many carbs/sodium last night, and i knew in the middle of the night i was going to feel bloated the next day, which i hate. But it looks like i took care of most of the carbs, and feeling great this morning.

Was also nice to go out jogging in the early morning breeze, got to see other runners, cyclists, and milf's speed walking :D.

All was going fine until on the way back my stomach started feeling weird and i knew i had to take a really bad dump. At this point, i was still 1.5 miles away from home and i was thinking OH MY GOD please let me make it. I struggled to jog back, the faster i ran the more my stomach started rumbling and the last 200 yards I was sprinting with both my hands under my ass thinking " Please God, not now not now "

I managed to make it barely in time as i ran up the stairs in the bathroom and me and the toilet had a good time for the next 30 minutes.

The end.

Will post workout session later tonight.

Military Press 4x9
RDL 3x10
BO row 3x8
Weighted dips + 90lbs 4x9
chins 3x10
 
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Phate89 said:
All was going fine until on the way back my stomach started feeling weird and i knew i had to take a really bad dump. At this point, i was still 1.5 miles away from home and i was thinking OH MY GOD please let me make it. I struggled to jog back, the faster i ran the more my stomach started rumbling and the last 200 yards I was sprinting with both my hands under my ass thinking " Please God, not now not now "

I managed to make it barely in time as i ran up the stairs in the bathroom and me and the toilet had a good time for the next 30 minutes.

The end.
Click to expand...

Your PRAYER was able to blow over the BEAR; and, your PRAYER allowed you to BARE no stinky SQUARES in the pants so they wouldnt TEAR and stink the AIR, and this was only FAIR to the BEAR and the surrounding AIR.

And, the BEAR has thanked GOD that you didnt leave your WAD SQUAD, because the BEAR didnt want to again feel ODD and run faster than a hot ROD.

:rofl:


OH.......

ROCK IT!

Off to work.......Have a great day Phate!


Best wishes to you!


Chillen
 
How is the mighty Phate today?!

Isnt great to be Phate?

Yes it is.

Phate carries all the family JEWELS
He takes his bodily functions to SCHOOL's
He doesnt blast personal bombs to creat a pant POOL
and this bloody RULES!


Have a great and tremendous day, Phate.

Keep up the great work and stay consistent.


Your tough!


Chillen
 
Woke up, went out for a early morning 4K just to start the day on a good foot.

Experienced a dull pain in my right shin, but i just ignored it. hope it goes away.

I recently have found out that freezing your fruits can make them taste SO MUCH better. Last night I left a couple apples, couple plums, and a banana in the freezer for several hours.

Both the Apple and the Plum's tasted 10x better, the banana just froze lol.
Seriously though, during the summer when its going to be 100 degrees + i'm gonna leave fruits in the freezer for 6-7 hours...mmm ice fruit.
 
Went out for another 4.5 K, along with some mountain climbing.
The pain in my right leg got a bit worse, and on the way back i had to fight it through and keep going. Not a good sign.

My nutrition for the last several days has been ****. Ever since spring break i've fallen off the wagon. Feelin pretty bloated right now. I guess its because when i'm at school, i'm not worried about eating or anything since i'm there for 8-9 hours, then when i come home i have an actual schedule of my meals. But when i'm home most of the day...the fridge is so easy to get to damnit. Got to step up the will-power not to raid the fridge.
 
Hey FF, recently i've been having a pain in my right shin from running. It seems to be a dull pain, i ignored it at first but it's gotten a bit worse and it only happens when im out running .

Any advice as to what this can be?
I haven't been running long enough to be having joint problems lol.
__________________

check me out in yer neighborhood. Figgered this would get me over here some too.

Are you running hills alot?
tell me your shoe story?
Are you sore ONLY in the shin? both legs the same? Does is hurt when you touch them, or when you run, or both?
 
amp89 said:
I can't diagnose anything, but it could be shin splints.
Click to expand...

Not sure what it is, but FF advised me to take a couple days off and thats what i will do. It's been MOSTLY in my right shin, and i can feel it the most when i'm climbing the stairs, so i'm guessing its because of all the up hill running i've been doing.

Oh well, my shins will recover stronger..and i will pound them with some more mountain climbing muahaha.
 
I think rest is a good idea, here are just some excerpts from wikipedia...

"Shin splints is a general term used to refer to a painful condition in the shins.[1] It is often caused by running or jumping, and may be very slow to heal."

"The reason is that unskilled runners overstride, and land heavily on the heel with each footstrike. When this happens, the forefoot rapidly slaps down to the ground. Effectively, the foot, which is dorsiflexed prior to making contact with the ground, is forcefully plantarflexed. This forceful plantar flexion of the foot causes a corresponding rapid stretch in the attached muscles. A reflex in the muscles responds, causing a powerful contraction. It is this eccentric contraction which leads to muscle soreness and possible injury to the muscle, tendon or connective tissue."

It is very common among people who do track and cross country. I've had them once or twice. But yeah I would say rest a little, lay off some of the running, and see how it goes. If it doesn't get better my track coaches used to recommend walking on your heels, even though it still hurt.
 
Yea thats probably it. Didn't realize i was running incorrectly though...didn't even know there was a wrong way to run...
 
Phate89 said:
Not sure what it is, but FF advised me to take a couple days off and thats what i will do. It's been MOSTLY in my right shin, and i can feel it the most when i'm climbing the stairs, so i'm guessing its because of all the up hill running i've been doing.

Oh well, my shins will recover stronger..and i will pound them with some more mountain climbing muahaha.
Click to expand...

incorrect! shin splints to not recover stronger. This is not shredding a muscle and then the muscle rebuilding. this is micro-seperation from the bone. NOT THE SAME.

So- when you are pain free, RAMPING BACK UP IS CRITICAL. I told you about overstrriding and all that when you started running. GO back and find my post to you, it was all about looking cool, and bouncing and the rotation of foot, mid-strike, yada yada... or maybe it was Gooch.

in your youthful spirit, do not destroy your awesome body.

pals,
FF
 
flyinfree said:
incorrect! shin splints to not recover stronger. This is not shredding a muscle and then the muscle rebuilding. this is micro-seperation from the bone. NOT THE SAME.

So- when you are pain free, RAMPING BACK UP IS CRITICAL. I told you about overstrriding and all that when you started running. GO back and find my post to you, it was all about looking cool, and bouncing and the rotation of foot, mid-strike, yada yada... or maybe it was Gooch.

in your youthful spirit, do not destroy your awesome body.

pals,
FF
Click to expand...

Ok thanks for the clarification, this has got me worried though. Don't want to **** something up that will hinder me from running.

I found the post..

Allow your foot to initiate landing on the heel (lightly), but 'strike' (impact) mid-foot, and then roll inward (rolling on the ball) to a "FORWARD" push off, verses an upward/out pushoff.
Click to expand...

I will try what you say even if it feels weird and un-natural at first. I think what I've been doing is landing on my mid-food then just pushing off, instead of landing lightly on the heel --> then going on mid food --> then pushing off front of foot.
 
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