I was trolling some news sites, and happened to come upon MSNBC.com … and this is what I saw:
Wait hang on a minute… Let’s check the Give-A-Shit-O-Meter ….
Yep… I DON’T GIVE A SHIT !!! Why is it important that the man will be analy probed? Why do I care ? It is after all “Just a routine procedure”. Like I don’t have enough to worry about, now for some reason MSNBC thinks I should be concerned with the presidents a-hole… ( his actual one not Cheney ) ….
REPORT REAL NEWS !!!
…Ahem…
PS: I love the picture they chose too, Cheney looks so distraught by news of said procedure. HEHEHE…
Working out… a lot. I lost 25lbs over the course of 3 months, which put me at 10% body fat, and have now been “bulking” for a month. I have thus far gained roughly 2.5 lbs… hopefully muscle lol. Anyway, here is the routine I am following. I read a ton of crap, watched some DVDs and put this together. I may cut it to 4 days a week cause 5 at that rate is kinda crazy but I am not doing too bad. For the first 3 months I worked out 5 days a week, then for another 3 weeks I did 6 days / week, and then after getting my ass violently kicked by the 6 day thing, I cut back to 5 days as of this week. I may cut it down to 4 days considering the fact that I am lifting a lot more, and a lot heavier… Anywho here is the program I put together for myself.
| |
A |
B |
C |
| 1 |
Monday |
|
|
| 2 |
|
|
|
| 3 |
Exercise |
Sets/Reps/Weight |
Rest |
| 4 |
Chest |
|
|
| 5 |
Incline Barbell Press |
5 x 12,10,8,6,6
–> |
1.5min |
| 6 |
Flat-bench Barbell
Presses |
3 x 6,6,10 –> |
1.5min |
| 7 |
Decline Dumbell Press |
3 x 8,8,10 –> |
1.5min |
| 8 |
Seated Machine Press |
2 x 10,10 –> |
1.5min |
| 9 |
Cable Crossover |
3 x 12,12 –> |
1.5min |
| 10 |
|
|
|
| 11 |
Triceps |
|
|
| 12 |
Close-grip Bench Presses |
5 x 10,10,8,6,6
–> |
1.5min |
| 13 |
Bench Dips |
3 x 15 |
1.5min |
| 14 |
Lying Tricep Extensions |
3 x 6,8,10 –> |
1.5min |
| 15 |
Rope Pressdown |
3 x 8,10,10 –> |
1.5min |
Tuesday
| |
A |
B |
C |
| 1 |
Tuesday |
|
|
| 2 |
|
|
|
| 3 |
Exercise |
Sets/Reps/Weight |
Rest |
| 4 |
Legs |
|
|
| 5 |
Barbell Squat |
5 x 12,10,8,6,6 |
1.5min |
| 6 |
Hack Squat |
4 x 6,6,8,10 |
1.5min |
| 7 |
Romanian Deadlift |
3 x 10,10,8 |
1.5min |
| 8 |
Leg Extension |
3 x 8,10,10 |
1.5min |
| 9 |
Lying Leg Curl |
2 x 10,12 |
1.5min |
| 10 |
Standing Calf Raise |
3 x 15,12,12 |
1.5min |
| 11 |
|
|
|
| 12 |
Abs |
|
|
| 13 |
Weighted Decline Bench
Crunch |
4 x 10 –> |
1min |
| 14 |
Hanging Leg Raises |
4 x 15 –> |
1min |
| 15 |
Reverse Crunch |
4 x 15 –> |
1min |
| 16 |
Vertical Bench Leg
Raise |
4 x 10 –> |
1min |
Wednesday
| |
A |
B |
C |
| 1 |
Wednesday |
|
|
| 2 |
|
|
|
| 3 |
Exercise |
Sets/Reps/Weight |
Rest |
| 4 |
Shoulder |
|
|
| 5 |
Seated Barbell Press |
4 x 12,10, 8,6 –> |
1.5min |
| 6 |
Seated DB Press |
3 x 6,8,10 –> |
1.5min |
| 7 |
Front DB Raise |
2 x 10,10 |
1.5min |
| 8 |
DB Lateral Raise |
3 x 8,8,10 –> |
1.5min |
| 9 |
Bent-Over DB Lateral
Raise |
3 x 8,8,10 –> |
1.5min |
| 10 |
|
|
|
| 11 |
Biceps |
|
|
| 12 |
Standing Barbell Curl |
5 x 10,10,8,6,6 |
1.5min |
| 13 |
EZ-Bar Preacher Curl |
3 x 6,8,10 |
1.5min |
| 14 |
Concentration Curl |
2 x 12,12 |
1.5min |
| 15 |
Hammer Curl |
3 x 10,10,8 |
1.5min |
Thursday
| |
A |
B |
C |
| 1 |
Thursday |
|
|
| 2 |
|
|
|
| 3 |
Exercise |
Sets/Reps/Weight |
Rest |
| 4 |
Legs |
|
|
| 5 |
Barbell Squat |
5 x 12,10,8,6,6 |
1.5min |
| 6 |
Hack Squat |
4 x 6,6,8,10 |
1.5min |
| 7 |
Romanian Deadlift |
3 x 10,10,8 |
1.5min |
| 8 |
Leg Extension |
3 x 8,10,10 |
1.5min |
| 9 |
Lying Leg Curl |
2 x 10,12 |
1.5min |
| 10 |
Standing Calf Raise |
3 x 15,12,12 |
1.5min |
Friday
| |
A |
B |
C |
| 1 |
Friday |
|
|
| 2 |
|
|
|
| 3 |
Exercise |
Sets/Reps/Weight |
Rest |
| 4 |
Back |
|
|
| 5 |
Bent-Over Barbell
Row |
5 x 12,10,8,6,6 –> |
1.5min |
| 6 |
Barbell Deadlift |
4 x 10,8,8,6 –> |
1.5min |
| 7 |
Pulldown To Front |
3 x 8,8,10 –> |
1.5min |
| 8 |
Seated Cable Row |
3 x 8,8,10 –> |
1.5min |
| 9 |
Good Morning |
2 x 10,10 –> |
1.5min |
| 10 |
Pullups |
3 x 5-10 –> |
1.5min |
| 11 |
|
|
|
| 12 |
Abs |
|
|
| 13 |
Hanging Leg Raise |
4 x 15 –> |
1min |
| 14 |
Cable Crunch |
4 x 15 –> |
1min |
| 15 |
Oblique Cable Crunch |
4 x 15 –> |
1min |
| 16 |
Decline Bench Twisting
Crunch |
4 x 15 –> |
1min |
I actually added 4 forearm exercises to Thursday:
Reverse Bicep Curls
Behind the back Wrist Curls
Barbell Wrist Curls
Reverse Barbell Wrist Curls
Not too shabby but it burns the forearms, which is the goal considering mine are way skinny. I am more of an ecto / meso morph body type so my frame is not that large, but I do have a decent ability to gain muscle. Funny thing is that I am eating somewhere around 2800 to 3000 calories a day now.
Anyway, my focus has really shifted for now, I still do some geeky stuff but project wise, I really have to be enticed by something to look into it… I’m having fun w. the whole workout thing, been doing it for 4 months now 
EDIT::
Had to add the disclaimer:
The above workout is intense, I in no way recommend it for you, condone it or am to be held responsible if you mame yourself trying anything I post here Consult your doctor before you start lifting, running, losing weight, tweaking your diet, whatever. Do not try any supplements w.o your doctors approval. Blah blah blah, you are solely responsible for your actions.