Troy

Date: 3 21 2008 Start Time: 5 50 PM End Time: 6 50 PM Friday - Back/Biceps Warmup 10min Exercise Reps Weight Assisted Pullups 20 @ 290+6 Pullups 10 @ - Pullups 7 @ - Assisted Pullups 10 @ 190 Seated Lo Rows 12 @ 80 Seated Lo Rows 10 @ 90 Seated Lo Rows 8 @ 100 Seated Lo Rows 6 @ 110 Seated Lo Rows 6 @ 110 Seated Lo Rows 6 @ 110 Seated Lo Rows 7 @ 110 Seated Lo Rows 7 @ 110 Face Pulls 12 @ 30 Face Pulls 10 @ 40 Face Pulls 10 @ 40 Face Pulls 10 @ 50 Straight Bar Curls 30 @ 35 Straight Bar Curls 15 @ 60 Straight Bar Curls 7 @ 85 Straight Bar Curls 5 @ 85 Straight Bar Curls 8 @ 60 Hammer Dumbbell Curl 6 @ 30s Hammer Dumbbell Curl 8 @ 25s Hammer Dumbbell Curl 8 @ 25s Hammer Dumbbell Curl 10 @ 20s

Date: 3 19 2008 Start Time: 6 00 PM End Time: 6 50 PM Wednesday - Legs Warmup Eliptical 10min Exercise Reps Weight Seated Leg Press 20/20 @ 90 Seated Single Leg Press 10/10 @ 190 Seated Single Leg Press 10/10 @ 210 Seated Single Leg Press 8/8 @ 230 Seated Single Leg Press 6/6 @ 250 Lunges 16 @ 50s Lunges 16 @ 50s Lunges 16 @ 55s Lunges 16 @ 55s Single Leg Curls 12/12 @ 60 Single Leg Curls 10/10 @ 70 Single Leg Curls 8/8 @ 80 Single Leg Curls 6/6 @ 90 Hyperextensions 10 @ - Hyperextensions 10 @ - Hyperextensions 10 @ - Lying Vacuum 5/5 @ 3:00 Hip Up 12 @ - Hip Up 12 @ - Hip Up 12 @ - Crunches 10 @ - Crunches 10 @ - Crunches 10 @ -

Sorry, I'm still here... a month of inconsistency... I'll begin posting my workouts for the past month... not many

Great quote from Daywalker. I'll take a quick stab at this too. "Body-building" to me is not only creating a healthier me but also creating a healthier you. Throughout the existence of human beings, tone muscular bodies, have been looked upon as attractive and healthy... it's these physiques that have inspired others to improve their health by eating better and building, strengthening or toning their own muscles. The positive benefits from a healthy diet and strong body are countless and alot of these benefits are felt from the people around me as well. Decreased risk of illness or disease, improved mood, stress relief... just to name a few. The best way to advocate being healthy is to look healthy. Strong muscular bodies look healthy. Not all of them are, but by combining a healthy diet, such as a vegan diet, a strong muscular body is healthy. Healthy on the inside and out, the best of both worlds. People do notice and they do become inspired to make a change for the better. In turn, they may inspire someone else, etc. Building a stronger healthier me may help inspire you to build a stronger healthier you. This is how I think of "body-building" going beyond my personal gratification.

I like some aspects of his food recommendations, but his overall concept is far fetched. My BT is O+ so according to him I'm a carnivore. But as far as his veggie/fruit/grain recommendations I follow most of those in general. Here is my daily (training day) Vitamin A breakdown just from food: Vitamin A ~~~~~~~~~~~~ 84212 IU ~ 1684% Retinol ~~~~~~~~~~~~~~~ 0.0 mcg Retinol Activity Equivalent ~ 3725 mcg Alpha Carotene ~~~~~~~~~ 67.8 mcg Beta Carotene ~~~~~~~~ 43506 mcg Beta Cryptoxanthin ~~~~~~ 2284 mcg Lycopene ~~~~~~~~~~~~~515 mcg Lutein+Zeaxanthin ~~~~~178216 mcg Here is what I get from my Multi: Beta Carotene (as Pro-Vitamin A)~ 4 mg (6,666 IU) ~ 132% Lycopene ~~~~~~~~~~~ 666 mcg Lutein ~~~~~~~~~~~~~ 333 mcg

So I've noticed my skin has a slightly yellowish orangish tinge to it. Its really noticeable on the palms of my hands, they are really orange, like I went to go give someone a high five and they were like "Why are your hands orange?" I'm talking carrot orange... I've read that it is probably an excess of beta-carotene being deposited in the skin... but not much orange in my diet besides papaya... hmm... Anyone else feel a little too orange or yellow or have palms the color of pumpkins?

Just finished it... Overall I think it is a fantastic book. Great nutritional information throughout! Although not fully vegan I think his recommendations are excellent. I found that I was already consuming some of his recommendations... ie. 1 lb of leafy greens a day. A few things I found interesting is his view on excluding Vitamin A and beta-carotene supplements. He's pretty atimate about leaving it out so I might continue my search for a vegan multi that has neither. I've come up pretty short on my search and I'm not paying 30 some bones for a multi from Dr. F. Anyways, his view on this is contrary to what I read in Becoming Vegan but I like taking bits and pieces and incorporating them into my diet. However, with relation to the athlete I find this diet somewhat difficult to fully encompass due to the high volume of nutrient dense foods you would have to consume to meet your calorie needs. He suggests a ratio of: 30-70% -- Veggies (half raw, half cooked) or 1 lb of raw leafy And a 1lb of cooked greens 10-50% -- Fruits 10-30% -- Beans/Legumes 5-20% -- Whole Grains, Raw Nuts, Seeds Once weekly or less - Oils Rarely -- Processed Food Interestingly enough, even though I'm putting down a pound of kale a day... my ratio doesn't even come close to his recommendations... heres where I am: 8.9% Veggies (21.1% off his minimum) 20.4% Fruit (Lower half of his rec.) 0% Beans/Legumes (Gimme a break, my gas is bad enough) 53.6% -- Whole Grains, Raw Nuts, Seeds (2.5 times his rec, I included my Ezekiel cereal in this category even though its processed) 6.7% -- Oil (Udo's - My DHA source) 8.9% -- Processed Food (Gemma Protein) As you can see, I don't even come close. I just don't think it's feasible for myself to consume that many veggies at this point, especially while trying to build muscle... not that I won't get there someday, but as of right now, my digestive system is maxed out on fiber. There is also a brief mention in the book about suggesting other viewpoints in the diet world which I thought was honorable, and I may check his recommendations out at some point. (Page 113) Anyways, 2 down, many more to go... reading is tough right now, Gran Turismo 5: Prologue just came out, Grand Theft Auto 4 is around the corner, and I just beat God of War 2 which was one of the best games I have ever played. Theres only a few games I play, and I haven't been playing video games more than once a month (if that) over the past 2 years but when some of my favorite games are releasing new titles, I can't resist... fret not, my video game obsession comes and goes as I dominate the game in due time.

There are different sized jugs... theres a 2-3 lb jug which is a "normal" sized tall container that may fit in some cupboards, theres the 5-6 lb jug that is enormous (imo) and I think theres one smaller than the 2-3 lb jug but I don't know what size it is.

I would not be able to focus on training if we trained at the same gym. Looking good Denise!

Great physique!

http://i46.photobucket.com/albums/f115/troyloferski/sunblock.jpg

"In order to render transparent sunblocks containing titanium dioxide and zinc oxide, many manufacturers are using "micronized" ingredients or "nanoparticles," that is titanium dioxide and zinc oxide particles that have been fragmented to sizes below 100 nanometers (a nanometer is 1 billionth of a meter long). Some research indicates that titanium dioxide, particularly if it enters the body through cuts or inhalation, can cause more damage to DNA than larger particles of titanium dioxide, as noted in the November 1996 Toxicology Letters. However, a January 2006 literature review conducted by the Australian government's Department of Health and Aging found that current evidence indicates that titanium dioxide and zinc oxide nanoparticles "remain on the surface of the skin and in the outer dead layer (stratum corneum) of the skin." Micronized ingredients are noted where found in the product list below. To be prudent, when applying avoid all cuts or abrasions." - http://thegreenguide.com/reports/product.mhtml?id=27&sec=2 "There is some concern about the toxicity of micronized or nanoparticles of zinc oxide or titianium dioxide, which has initiated a world-wide effort to study the skin absorption and phototoxicity of nanoparticles of preparations used in sunscreens and cosmetics. At this time, the safety of nanoparticles has not been proven, so caution is prudent, especially when using these products on children." - http://www.healthychild.com/natural-safe-non-toxic-sunscreen.htm "Q. My sunscreen has Titanium Dioxide in it and yet the label says "natural". What is wrong with Titanium? A. Titanium Dioxide is a photoactivator that can react with other sunscreen chemicals and potentiate their free radical production or their cancer forming abilities. Recent studies have shown that Titanium damages the DNA of the cell and it has been listed as a potential carcinogen. It is far from being "safe"." - http://www.uvnaturalusa.com/htm/faq.asp I'm really looking for the reasonably safest sunscreen since I will be wearing it everyday for 3 months straight. I don't think the above sunscreens mentioned would be bad if worn occasionally, (just like everything else in this world) but if its going on my body day in and day out, I'll want something pretty safe. Jason's contains titanium, which from reading, scares me a bit... and Nature's Gate has chemicals.

That U.V. Naturals company that I listed above says they are based in Australia... under the FAQs it says... "Q. Is your sunscreen really Australian? A. Yes, our sunscreen is really Australian, we do not put pictures of kangaroos or koalas on our tubes or use Australian phrases on the labels to trick you into thinking to that we are from Australia like some others out there - our sunscreen is the real thing, developed and tested in Australia's harshest sun conditions. We have brought our truly Australian sunscreen to the USA for you to benefit. " Any experience with their products?

I second that... heres the obvious proof...!

I work outside in the summer (10 hours a day) and have been looking for a good fragrance free spf 30+ sunscreen... from what my goog searches have shown me... due to concerns with chemicals that do DNA damage, disrupt hormones or irritate skin, a zinc oxide based sunscreen is the best way to go. I read the concerns about micronized versions of titanium dioxide and zinc oxide but its not feasible for me to walk around looking like I have white paint on my face so I will probably go with a micronized zinc oxide formula from U.V. Naturals. This brand looks like the cheapest micronized zinc oxide product I could find that also stated "No Animal Testing". However, the SPF 15 did have beeswax listed as an ingredient. The SPF 30 did not. Any other recommendations? (P.S. Deleted my first porn post)

Bump.... great thread!

Saw this book when I went to "Body Worlds" at the Milwaukee Museum... I almost bought it... but held off because I currently have 10 books waiting for me to read. I am however picking up "Inside-Out: The Ultimate Upper Body Warm-up" by Bill Hartman and Mike Robertson. My shoulder is doing alot better after taking the advice from Eric Cressey at T-Nation. His Shoulder Saver articles are really helping.

I might have to enter this... sounds fun! Great pics everybody!

http://www.dailymail.co.uk/pages/live/articles/news/news.html?in_article_id=491757&in_page_id=1770 WOW!

While looking for pictures of the Greek giant Cyclops I came across a one-eyed baby that was born in Chennai, India. http://www.scottcarneyonline.com/photos/cyclops.jpg A chromosomal disorder possibly caused by a cancer medication. Reading the story I came across a reference to Love Canal, a community in New York state that was built on a toxic waste dump where children were born without eyes. The story is really interesting... its both shocking and sad. I'm not much of history buff but does anyone else know of any other "disasters" similar to this?

Designed by (2) bodybuilders for bodybuilders. Whats not to love? Hey when you got 32" quads you need a little extra room to move... They were uber popular in the early 90s. Today, not so much. Reminiscent of "Hammer" pants.

One word: Zubaz

Flags of Our Fathers (Blu-Ray) I liked Letters of Iwo Jima better. Close Encounters of the Third Kind (Blu-Ray) I had never seen, and I thought it was a fantastic movie for its time, final scene was jaw dropping. Remember the Titans (Blu-Ray) Great, great movie... almost a tear jerker. Ocean's Thirteen (Blu-Ray) I'm a big fan of the Ocean movies, this was better than the second but not as good as the first. Blade Runner: The Final Cut (Blu-Ray) Didn't appreciate it. I like sci fi, and I thought this was "ok", just felt too slow for me. The Simpsons Movie (Blu-Ray) Entertaining but nothing to talk about it. The Machinist (DVD) Loved it, great story, great job by toothpick man, I mean, Bale. What the #$*! Do We Know!? (DVD) - Must see, one of my favorite docs. The Ruins - Singing and flesh eating cursed plants... cool, I want one. Shrooms (DVD) Thought it was gonna be cheesy, but actually pretty scary, got the adrenaline pumping and the story was good too.