Daily News Archives
August 2005
08/31/2005 - SGX progress report; Last day of AtLarge Nutrition sale.
08/30/2005 - Don't feel like doing cardio this morning (too bad!)
08/29/2005 - Yesterday's workout; SGX two-week progress report.
08/28/2005 - Not much to say today.
08/27/2005 - Post-cheat meal body backlash; Leg day.
08/26/2005 - Pain doing crunches.
08/25/2005 - Motivation: Part II
08/24/2005 - Back/traps day; Motivation: Part I.
08/23/2005 - Running late.
08/22/2005 - Arm workout; New pictures; 1st week of SGX progress report.
08/21/2005 - Legs hurt; Arm day.
08/20/2005 - Pizza last night; All about SGX Leg Day - PAIN.
08/19/2005 - DOMS; John Stone: The Metal Years pictorial.
08/18/2005 - First SGX weight training workout went great!
08/17/2005 - SGX progress update.
08/16/2005 - Short update, long day ahead.
08/15/2005 - First day of SGX; Dinner with vatechguy; AtLarge Nutrition Sale!
08/14/2005 - Planning my SGX meals today.
08/13/2005 - Cheat meal bloat; Big shopping day.
08/12/2005 - SGX plans; JSF sponsors; Dr. Ionescu.
08/11/2005 - I'm going on SGX.
08/10/2005 - New arm shots; Darn trouble spot.
08/09/2005 - JSF logo - available "free" for download.
08/08/2005 - JSF logo - ripped off!
08/07/2005 - Almost ordered pizza; Truckload of High School girls.
08/06/2005 - Hardware updates have been completed!
08/05/2005 - JSF to go offline tonight for upgrades; SC; Cutting progress update.
08/04/2005 - JSF welcomes SWOLECAT as our newest Official Sponsor!
08/03/2005 - Skinfold calipers/body fat percentage.
08/02/2005 - JSF/Forums will be offline from Friday evening until sometime Saturday morning.
08/01/2005 - Hardware upgrades; New ATW site; Titan update; Photo update.
August 31, 2005
I'm doing very well with my SGX program so far: I've not missed a single workout or meal, and I've not deviated in any way from my custom diet. I'm eating cleaner than I ever have in my life right now - I've eliminated ALL processed foods from my diet. I was surprised to see that I'm (presumably) holding some water this morning (up to 190.4 pounds). I know my body pretty well, and that's not at all normal after yesterday's strict meal plan. I don't feel bloated at all, and my abs are looking pretty cut this morning, too.
Tomorrow is my monthly picture day. Based on my measurements I think I should look leaner than I did last month. I guess we'll see!
LAST DAY!!: AtLarge Nutrition has an awesome sale going on right now, but today is the final day! Everyone knows I'm a huge fan of AtLarge's ETS supplement, and many of their other products are earning rave reviews on the JSF forum. Now is a great time to try ETS or any of the other excellent AtLarge products because through the month of August AtLarge Nutrition is offering 10% off all orders! Just use the coupon code tenpercent when you are checking out and the discount will be automatically applied.
I've got a meeting this morning, and I work up extra early to make sure I get my cardio in before I have to leave. I'd better get moving - I don't want to be late. Have a great day!
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August 30, 2005
I REALLY don't feel like doing my cardio this morning. I'm running late this morning, I've been trying to shake a cold off for the past few days and
I have a very long day of work ahead of me. It would be easy for me to skip my workout, but I'd regret it. I'm going to go lace up and get it done.
I can whine all I want, as long as I do while I'm on the bike. 
August 29, 2005
I hope everyone had a great weekend! I took yesterday off from the whole world; I needed a day away from everything and a little "me" time. I was starting to feel a little under the weather on Saturday. I got a good night's sleep and by Sunday morning I was feeling a little bit better, but I decided to take it easy yesterday. Of course I didn't skip my delts and arms workout! Even though I felt a little groggy before I started, I quickly got in the groove of things and wound up having a really, REALLY good workout! I'm always proud of myself when I push through and workout even when I don't feel like it. There's something very satisfying in doing what you know you must do, even if you don't feel like doing it.
I've been on SGX for two weeks. I've only lost 1 pound on the scale, but I've lost 1/4 inch from my thighs, 1/4 inch from my waist and 1/4 inch from my hips. I've also noticed more definition in my abs. I find it difficult to believe that at this stage of the game I could be putting on muscle and losing fat at the same time, but I know of no other explanation. The SGX program is different than anything I've ever done before. I know Chris' program is geared for losing fat and gaining muscle, but I figured the ability to do both at the same time would be limited in people who have been training for a few years like I have. The next few weeks should be very interesting! I'm very encouraged by my results so far.
I'm late for my cardio, gotta run. Have a great day!
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August 28, 2005
I don't feel like writing this morning, so I'll just say have a great Sunday!
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August 27, 2005
I feel really groggy this morning. Last night I had pizza and wine for my cheat meal, and my body is screaming "no!" at me this morning. I love pizza, but I always hate how I feel the day after I eat it. Right now I feel bloated and "phlegmy", and I have a slight headache. Next week it's going to be BBQ or cheeseburgers. Yeah, yeah. I know I always say that, lol.
Tonight is my leg workout and I can't wait! I thought my legs would still be sore from last Saturday's workout, but AtLarge's ETS supplement really helps reduce the amount of time I'm sore. Don't forget, they are running a 10% off sale through the end of August, so now's an excellent time to try some of their many fine products!
I'm off to do my cardio. Have a great Saturday!
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August 26, 2005
I had a fantastic workout last night! My chest is already a little sore this morning, and it's only been about 12 hours. One thing that concerns me: I was working my abs, and I experienced a bit of sharp pain in the area where my hernia repair is located. I was breathing correctly, but the pain was pretty consistent. It feels fine now, and I don't see anything unusual visually. I hope the repair isn't coming apart because that would mean another surgery. I'm going to see if it happens again the next time I work my abs; if it does, I'll probably head back to the doctor to have it checked out.
Reminder - last few days: AtLarge Nutrition has an awesome sale going on right now! Everyone knows I'm a huge fan of AtLarge's ETS supplement, and many of their other products are earning rave reviews on the JSF forum. Now is a great time to try ETS or any of the other excellent AtLarge products because through the month of August AtLarge Nutrition is offering 10% off all orders! Just use the coupon code tenpercent when you are checking out and the discount will be automatically applied.
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August 25, 2005
Yesterday I started talking about motivation, but I ran out of time and had to go do my cardio. While updating this web site is an important part of my life, I won't allow myself to miss workouts. How do I stay that motivated? Actually, on most days, I want to work out. Sure, there are days I don't feel like hitting the gym, but those days are really not that tough to deal with. You've got to stop listening to the little voice in your head that's trying rationalize all the reasons why you should go ahead and miss "just this one" workout. Shut those voices down as soon as you hear them, lace up your shoes and GO DO IT. I find that the feeling of satisfaction I get from working out on days I don't really feel like hitting the gym makes it all worth it. When I finish a workout that I felt like skipping, I know I accomplished something more than burning a few calories: I've also strengthened my mental discipline. Each time you push through and go a little further or do a little more it makes it that much easier next time.
A lot of people find themselves crashing on launch. They don't give it their all, the results don't come and then they give up. That's why it's so important to not do it halfway. If you are just starting out, I think it's okay to be a little obsessive about fitness. In fact, it's almost a requirement for most people. You've got to make your health and fitness plan a priority in your life: Wake up thinking about your workouts; plan your meals; chart your progress; take pictures; talk to friends and family about what you are doing; join message boards; discuss your plans with others; get excited; get dedicated ("obsessive")... There is NOTHING wrong with that. Of course most people can't and don't want to maintain that level of intensity forever, and that's just fine. I think of those first few months as a kind of booster rocket that gets your progress off the ground - 100% effort gets real results. Once in "orbit", the power of the initial effort is no longer required. Sorry about the spaceship analogy, but I think it makes my point.
Wow, I see that it's already time for my cardio. Gotta run!
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August 24, 2005
Cool, four of the next five days are weight training days (every day is a cardio day on SGX). I love weight training days because A)I get to lift weights (duh) and B)I get to eat more food. Today is back and traps day. I'm going to switch things up a little from last week. This week I think I'm going to do wide-grip pull-ups, deadlifts, low cable rows and 4 or 5 sets of burnout smith machine shrugs.
A lot of people have trouble with motivation. Most people can muster enough motivation to start a fitness program, but few can sustain it for more than a couple of weeks.
One of the most frequent questions I'm asked is "How do you stay so motivated!" I can't provide a magic bullet that will keep you fired up indefinitely,
all I can do is tell you what works for me. Unfortunately I'm out of time this morning! I have to go do my cardio right now or I'll miss it.
I'll finish this up tomorrow. In the meantime, get off your butt and go work out!
August 23, 2005
Wow, I'm running VERY late this morning. I'm not sure how, because I woke up at the regular time. I've got to be on the bike within the next 5 minutes or I won't be able to complete my workout before work. Sorry for the brief update!
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August 22, 2005
Yesterday night I performed my first SGX bicep/tricep/delt workout. I felt great in the gym, and had tons of energy even though I did 45 minutes of cardio and then worked out in the yard for 3 hours earlier in the day. That's the first time I've worked my biceps, triceps and shoulders on the same day. I had quite a pump going in my arms, and my vascularity was better than I've seen it in a long time. I took a few pictures and put them in my Photo Journal last night.
Even though the scale says I only lost eight-tenths of a pound this week, I lost a quarter inch from my hips, I gained(?!) a couple tenths of an inch on each of my arms, and I lost almost a quarter inch from my waist (BTW, I measure my "waist" at my problem area - just below my belly button). I think I'm still holding some water from Friday night's cheat meal, too. Not a bad first week!
The next two days are cardio-only days. Good, my body needs the rest! Just about everything is sore right now, especially my legs. Getting out of bed was a challenge, so my cardio should be quite an experience!
Speaking of cardio, I'd better wrap this up and get started! As always, thanks for stopping by. Have a great day!
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August 21, 2005
Yesterday's workout was a challenge, but I was ready for it and had a great workout! My legs are pretty fried this morning, and it's only been a little over 12 hours. Cardio this morning won't be a problem, but tomorrow might be another story!
After my cardio I've got to get outside and do some yard work. Once that's done, I'm going to do some cleaning around the house and maybe kick back and watch a movie. Tonight at 6:00 PM I've got first SGX arm workout! I'll be hitting my biceps, triceps and delts.
Reminder - time is running out: AtLarge Nutrition has an awesome sale going on right now! Everyone knows I'm a huge fan of AtLarge's ETS supplement, and many of their other products are earning rave reviews on the JSF forum. Now is a great time to try ETS or any of the other excellent AtLarge products because through the month of August AtLarge Nutrition is offering 10% off all orders! Just use the coupon code tenpercent when you are checking out and the discount will be automatically applied.
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August 20, 2005
I'm surprised that I'm only holding about 2 pounds of extra water this morning, because last night was "cheat" night and I had PIZZA! That was the first time I've had pizza in a month, and I savored every last bite. Next week I'm probably going to have something else for my cheat meal - a cheeseburger and fries are always good.
My lats, traps, pecs, abs and back are all very sore this morning. That can mean only one thing: it's time to give some attention to the lower half of my body! Yep, today is my first SGX leg day! For those of you who are not up on your SwoleGenix lore, Chris' torturous leg workouts are infamous 'round these here parts. High volume is the name of the game when it comes to working the legs SGX-style. You better come ready to work. First the legs are pre-exhausted with a total of 160 reps of leg curls and leg lifts. Tired? Too bad - now the real fun begins! The core of the SGX leg workout consists of a total of 100 squats (5 sets of 20) on your already tired legs. After your squats are done, clean up any puke and don't forget to hit your calves with another 120-160 reps before you call it a day.
Well, that workout is not until 6:00 PM. Right now it's cardio time, so I'd better get moving. Have a great day!
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August 19, 2005
The DOMS in my back, lats and traps are in full force this morning - that was quite a workout Wednesday! Yesterday evening I worked my chest and abs, and I had another very intense and productive workout. My chest feels tight this morning, and my abs are already a little sore. By this time tomorrow I'm going to be hurting! I wish I'd tried working out in the evenings before now. Even though I'm cutting, it's amazing how strong I feel now that I'm working out at night.
I added a ton of old pictures to my Picture Archive thread. If you want to see how I looked from about eleven years old through my early 20s ("the metal years"), now's your chance. Lisa even let me put a picture of her up in all her big hair glory! Even though the pictures are pretty embarrassing, I look at them and feel happy and a little nostalgic; It was a great time in my life! The old pictures start on page 50, and continue on page 51. Rock on!
Cardio time. Happy Friday - have a great day!
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August 18, 2005
Yesterday was my first SGX weight training day and it was great! Yesterday's workout was the first time I've ever lifted weights so late in the day. Some of you may recall that a long, long time ago I used to lift weights first thing in the morning; I did ok with that, but found that my workouts and gains improved when I started lifting mid-day (a couple hours after my first meal). Yesterday's workout was at 6:00 PM and I don't think I've ever felt stronger or more energetic. I'll definitely continue to weight train after work. I guess having a day's worth of meals in me helps with my energy levels.
I also like the way Swolecat has his splits designed: I'm weight training four days per week now instead of just three days per week. Now my weight training workouts are shorter, and more intense. I think on a psychological level knowing you're going to be working fewer body parts at each workout allows for a much more intense effort. Yesterday I worked my back (4 sets of dumbbell rows, 4 sets of wide grip pull-ups and 4 sets of deadlifts) and my traps (4 burnout sets of barbell shrugs). I finished my workout in about 40 minutes, including my warm-up sets.
Obviously I've made a lot of progress over the past few years on my own, but I've always tried to keep my mind open to new approaches, ideas and techniques. I'm just four days into the SGX program and I've already learned a great deal from Chris - techniques that will serve me for the rest of my life. It's been a real pleasure working with him; he's answered every one of my questions quickly and completely, and he is always very encouraging and positive. Thanks for everything so far, coach!
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August 17, 2005
My SGX progress is going very well so far! The first two days were cardio only, and fairly low carb. The low carb days were a bit of a challenge, but I've been handling it just fine. Thankfully I've never felt hungry - I'm actually eating more food on SGX than I was on my old cutting diet! Four of the next five days are cardio/weight training days, and the remaining day is my cheat meal so I'll be getting plenty of carbs for the rest of the week. I've lost over 3 pounds (presumably mostly water) since Monday, and right now I'm feeling very lean and tight. I have a feeling I'm going to do very, very well on SGX. I'll keep everyone posted!
Time for my cardio - 23 minutes of HIIT. Just kidding, coach! I'm following your plan to the letter! 
August 16, 2005
This is going to be a short update. I've got to workout, eat, shower and then get some computer equipment to a co-worker first thing this morning. After that I've got a very long work day ahead (and I get to work tonight, too!)
Don't forget: AtLarge Nutrition has an awesome sale going on right now! Everyone knows I'm a huge fan of AtLarge's ETS supplement, and many of their other products are earning rave reviews on the JSF forum. Now is a great time to try ETS or any of the other excellent AtLarge products because through the month of August AtLarge Nutrition is offering 10% off all orders! Just use the coupon code tenpercent when you are checking out and the discount will be automatically applied.
Thanks for stopping by!
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August 15, 2005
Today's my first day of SGX! I've got all my meals and workouts planned out for the entire week, enough food to feed an army and a whole lot of motivation. I'll be doing cardio 7 days a week, and weight training in the evenings 4 days a week. I can't say much more than that without violating the SGX confidentiality agreement; I won't be able to update my food logs while on SGX for the same reason.
I want to thank JSF's very first "LIFETIME PLATINUM SUPPORTER", Adam "vatechguy" Richards, for joining me for dinner last night. Adam is undergoing an incredible transformation; he's already lost almost 100 pounds, and he looks like a new man! It was an honor to finally meet him.
AtLarge Nutrition has an awesome sale going on right now! Everyone knows I'm a huge fan of AtLarge's ETS supplement, and many of their other products are earning rave reviews on the JSF forum. Now is a great time to try ETS or any of the other excellent AtLarge products because through the month of August AtLarge Nutrition is offering 10% off all orders! Just use the coupon code tenpercent when you are checking out and the discount will be automatically applied.
I'm off to do my cardio. Today's a light day, no weight training this evening. I'm glad, as I want a couple of days to get used to the new diet. Have a great day!
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August 14, 2005
Today's the last day of my 2005 "Cutting" program. Tomorrow I start a new phase: the 2005 SGX phase! I roughed out some SGX meal plans earlier this week, and this morning I've been planning everything out in detail. There's a lot of up front work involved, but once I get a week's worth of meals done everything will go much faster. My meal timings are at completely different times than I'm used to, so I'm going to have to print out my food plans until my internal "food alarm clock" adjusts.
I'm going to get back to planning. Have a great Sunday!
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August 13, 2005
I had pork barbeque, french fries, garlic bread and beans last night for my cheat meal. Man, was it good! Unfortunately that meal seems to cause as much bloat as pizza: I'm holding almost 4 pounds of extra water this morning and looking a little puffy in the face. My body is just not used to all that salt and grease, I guess. Today I'll be drinking lots of extra water to help flush out my system.
Today's the big shopping day. I'm going to be stocking up on about 6-8 weeks of stuff at Costco: canned tuna, egg whites, salmon, tuna steaks, tilapia, cod, about 10,000 pounds of chicken breasts, shrimp, pork chops, top sirloin steak, orange roughy, almonds, macadamia nuts, coffee... It's a good thing we have two refrigerators and two freezers. I think we're going to fill them both up today!
I'm going to go workout and eat. I've got a haircut appointment this morning before we go food shopping and I don't want to be late. Have a great Saturday!
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August 12, 2005
I'm going to start my SGX program on Monday. I'm going to go shopping this weekend and stock up on all the foods I'll need. My supplements from Kent Nutrition won't be here until mid-week, but there's no reason I can't get started a few days before they arrive. A large stock of Hydrolyzed Whey from All The Whey should also be here early next week. My ETS from AtLarge will help to ensure a good night's sleep, fast recovery times and reduced DOMS. With the training schedule I'll be following, I'm going to need all the help I can get!
We are fortunate to have such amazing sponsors! Each and every one of our sponsors provides high quality products, services and customer service. I proudly endorse each and every one of them. I turn away at least 95% of the companies that contact me about advertising on JSF. It's not that those I turn away are "bad" companies, I'm just very, very selective. I want the best for my body, and there's no reason to settle for less. JSF sponsors deserve your business. Please support them - they support you, and they continue to support this site.
Back to SGX for a moment. I'm going to end my "2005 fat loss" phase on Sunday. I'm going to start a new phase, the "SGX phase", on Monday. I think I'm between 8% and 9% body fat right now, so the SGX phase is going to drop my body fat level lower than it's ever been before. I'm excited to see the results! I may end the SGX phase with SwoleCat's 7 Days To Ultimate Leanness program. I should be nice and shredded just in time for Winter. LOL.
Before I go, I want to tell you about a web site that many of you may find very helpful. I received an email a few days ago from a very nice doctor named Gily Ionescu. Gily is a physician who has a special interest in obesity therapy. He's also into web publishing, and has created a comprehensive, online evidence-based program, offering powerful self-monitoring tools for diet and physical activity, weight monitoring, a forum and a structured weight loss teaching program. It's a totally free program, and I'm very impressed with the web site. You can check out his site and sign up for a free account at www.drgily.com.
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August 11, 2005
As many of you know, I've often complained about the small amount of stubborn fat just below my belly button. Even now, as I close in on 8% body fat, it's still there. That last bit of fat is really the only thing that still bugs me about my physique. I've always resisted the idea of surgery to correct it, but I've decided that's it's time to go under the knife. Hahaha, just kidding around! Actually, I've decided to hire our newest Official Sponsor, SwoleCat, and get on his SwoleGenix fat loss program. Of course I'm already fairly lean at about 9% body fat, so I have to be careful about muscle loss. That's a big reason I decided to go with SwoleCat: Under Chris' wing, I know muscle loss is not going to be a problem. Chris and I talked on the phone for about an hour yesterday; not only is he a super nice guy and very pleasant to speak with, but he really knows his stuff. I'm confident that if anyone can help me get rid of this problem area, it's Chris. I told SwoleCat to hit me hard, and that I wanted the most hardcore, relentless SGX program he could come up with. I don't care if I have to get to 5% body fat to get rid of this problem area, with Chris' help I'm going to do it. I'm going to be ultra-dedicated and follow his instructions to the letter. I received the program last night, and let's just say I'm going to be busting my butt for the next six weeks or so! I've ordered the required supplements from another one of our fine sponsors, Kent Nutrition. As soon as they arrive, I'll be starting my program. Of course I will not update my food logs while on SGX: doing so would violate the SGX Terms Of Service agreement. Other than that, everything about this site will stay the same.
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August 10, 2005
I put a couple new arm shots (1 and 2) up over in the pictures section of JSF. I'm pretty pleased with my overall definition but I still have some work to do in my abdominal region - especially the area just below my belly button. I'm going to keep at it, but I've never been able to get rid of it completely. It's the only thing that really bugs me about my physique.
It looks like today is going to be a long one: meetings downtown all day, and then I have to work tonight. I'm going to go do my cardio and hit my abs while I still have time. See ya!
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August 9, 2005
The company I mentioned yesterday, as it turns out, paid someone else to design their web site. It seems my logo is available, free for download, on My Template Storage (look on the bottom right-hand side). I've contacted My Template Storage and asked them to remove the logo.
I've got a lot going on today, so I'm going to go eat and get to work.
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August 8, 2005
REMOVED - See August 9, 2005 update.
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August 7, 2005
Today is pecs/delts/triceps day and I can't wait! I'm in an especially good mood this morning, and feeling strong.
Last night I didn't feel like cooking, and I almost ordered pizza. I even pulled up the Papa John's web site! I sat there looking at the web site and thought about my goals and how bloated I'd feel this morning if I had pizza. I walked away from the computer, fired up the grill and prepared my chicken and broccoli. This morning I woke up feeling lean and was instantly glad I made the right choice last night.
Something kind of cool happened to me yesterday on the way home from the datacenter. I was in my S2000 (top dropped, of course) and feeling good: sun was out, upgrades done, music going. So I'm sitting at a traffic light just minding my own business, when an attractive girl in a black SUV sitting in the lane next to me leaned out of the back seat and said, "Excuse me!" I turned down the music and nodded, but she just giggled and quickly disappeared back into the safety of the car. I shrugged and turned the music back up. The SUV had 6 or 7 girls in it, and the girls looked very young - probably High School. A second later, the same girl leaned out and performed the exact same routine: Excuse me, giggle, disappear. Right after she disappeared another girl, who was sitting in the front passenger seat, leaned out and shouted, "Do you like girls or guys?" Heh, I held up my left index finger and wiggled my wedding ring with my thumb. She laughed and said, "You are soooooo CUTE!" Then she asked, "Do you have any kids?" I shouted back, "No", I don't." "Well," she replied, "do you want any?" I just laughed and shook my head. She said again, "Soooooo CUTE!" I turned the music back up while she and her friends went back to giggling. Little events like that are always nice, and a heck of a confidence booster. I'm sure those girls have forgotten all about me, but they made my day. Look, I'm almost 37 years old. When a truckload of girls young enough to be my daughters flirt with me, I'd be lying if I said it didn't feel pretty damn good.
I'm off to eat, work in the yard and train. Have a great Sunday!
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August 6, 2005
The hardware upgrades have been completed! JSF and the forums now have a combined total of 1.2 Terabytes (1,200 Gigabytes) of hard drive space and 4 Gigabytes of RAM. On behalf of all JSF members and visitors, I want to offer my most sincere thanks to each and every person who has supported JSF financially; Without you JSF would never have survived the massive growth experienced over the past year. Our growth is continuing at an amazing rate, and new servers are going to be required at some point in the not too distant future. If you find JSF and the forums useful and would like to contribute, you can find out how to upgrade your forum membership (or simply donate) right here.
I'm still at the data center, so I'm going to pack up my laptop and get out of here. Have a great Saturday!
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August 5, 2005
REMINDER - TONIGHT'S THE NIGHT! The technical issues that prevented the new hard drives from being installed on Sunday have been resolved. I have the two fully functioning backup servers sitting next to me right now with the new hardware installed and all the data restored (as of the last backup). All that remains is for me to take the system offline, do one final set of full system backups, install the backups on to the new drives and then physically install the drives into the servers. My plan is this: Friday night around 9:00 PM I'm going to take JSF and the JSF Forums off-line so that a full system backup can be performed. Saturday morning as soon as I get up, I'll install the data onto the new drives. Once the backups are restored and I verify that everything is working I'll drive over to the datacenter and install the drives into the servers. The amount of RAM in each machine will also be doubled. JSF and the JSF Forums will be offline from 9:00 PM on Friday, August 5 until sometime Saturday morning. Thanks for your patience while these important hardware upgrades are installed.
In case you missed the big news yesterday, Swolecat is now an Official JSF Sponsor! You can read all about it here. As of yesterday, Chris is now offering two months for the price of one, so an already great deal just got even better!
I'm doing fantastic in the final weeks of my cutting cycle. This morning I'm down to 187 pounds, 9% body fat and I've lost another quarter of an inch from my waist! I've lost ZERO muscle -
my arms, chest, quads, calves, et. al. have not lost any size whatsoever. I'm very happy with how things are going. Tonight's my cheat meal, but I'm remaining true to my word and not
having pizza. It's hard, because pizza is my favorite food, but I make a pretty mean burger on the grill, so I think I'll manage.
Cardio time. Happy Friday everyone!
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August 4, 2005
John Stone Fitness is proud to announce our newest sponsor! Folks, this is a big one. I'm very excited about partnering with this gentleman. Most of you already know who this guy is. He's outspoken and controversial. He's carved out a richly deserved International reputation as a body builder, weight loss expert, author and coach. He's helped hundreds upon hundreds of his clients build awesome physiques through his unique customized training programs. I think of him as a rock star in the often ho-hum business of fitness. I can only be talking about one man: Ladies and gentleman, I give you the one, the only, Chris Janusz, AKA SWOLECAT!
It seems only natural that Swolecat and I would partner. The only surprising thing is that it's taken so long! Swolecat has already helped hundreds of people, including dozens of your fellow JSF members, achieve awesome physiques with his customized training plans. He can help you, too. I don't think anyone will dispute this: if you hire Chris, work hard and follow his training and nutrition plan you will see incredible results. Want to see some examples? Check out the Wall Of Fame.
Chris offers three distinct plans: SwoleGenix (SGX) is the program for those who want fast, safe and effective fat loss, SwoledUp is the program for you if you want to add muscle size and strength and FemGenix is Swolecat's program specifically designed for women.
Want to learn more? Check out any of the above links, or just head over to www.gotswole.com and explore. You'll also find "Sticky" threads on the JSF forums where you can ask questions and read reviews from Swolecat's existing/former clients. If you are an existing or former client of Swolecat's, I encourage you to post your review in the appropriate Official thread:
- Official SGX (SwoleGenix) Review and Discussion Thread in the Fat Loss forum
- Official SwoledUp Review and Discussion Thread in the Strength Training forum
- Official FemGenix Review and Discussion Thread in the Female Health and Fitness Forum
IMPORTANT: The details of your personal plan are to be kept confidential. When you hire Chris, you agree to never disseminate any details of his programs. JSF will NOT tolerate any abuse of this policy. Violation of this policy will result in your immediate removal from the forums. You will also be mocked long after you are gone.
Please join me in welcoming Chris to the JSF Sponsor Team! I know he's going to help a lot of you reach your goals and make your fitness dreams come true!
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August 3, 2005
I'm right on the edge of 9% body fat right now. I'm going to wait until I get to 188 pounds to call it 9% (I'm 188.8 pounds this morning). I should probably mention that body fat measuring with skinfold calipers and measurements is far from an exact science. I guarantee you I could put 10 body fat measuring "experts" in a room and many of them would arrive at different conclusions after measuring the same person using the same equipment. I used to put far too much thought into things like obtaining a "perfect" and 100% consistent body fat measurement. Pure folly. I didn't touch my calipers this morning. I looked in the mirror and thought, "good job, you are right around 9% body fat". I'm not saying calipers are useless, but I am saying that you should keep in mind that they are nothing more than an imperfect tool. The mirror/camera is the ultimate judge, not a number.
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August 2, 2005
The technical issues that prevented the new hard drives from being installed on Sunday have been resolved. I have the two fully functioning backup servers sitting next to me right now with the new hardware installed and all the data restored (as of the last backup). All that remains is for me to take the system offline, do one final set of full system backups, install the backups on to the new drives and then physically install the drives into the servers. My plan is this: Friday night around 9:00 PM I'm going to take JSF and the JSF Forums off-line so that a full system backup can be performed. Saturday morning as soon as I get up, I'll install the data onto the new drives. Once the backups are restored and I verify that everything is working I'll drive over to the datacenter and install the drives into the servers. The amount of RAM in each machine will also be doubled. JSF and the JSF Forums will be offline from 9:00 PM on Friday, August 5 until sometime Saturday morning. Thanks for your patience while these important hardware upgrades are installed.
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August 1, 2005
Wow, there's a lot to talk about this morning! Here we go...
First off, yesterday's hardware upgrades did not go too smoothly. There were some issues with the hard drives that prevented them from being deployed. I'm going to have to re-schedule the hard drive installation. It's probably going to happen next Saturday, but maybe sooner. Once the upgrades are done, JSF and the forums will have a combined total of 1.2 Terabytes of hard drive space and 4 Gigabytes of RAM. I want to thank each and every member who has upgraded their membership and helped support this site and the forums. Without your financial support, there would be no JSF. At the current rate of growth, I think we're going to need new servers within the next year or so. If you find JSF and/or the forums useful and would like to help them continue to grow, you can find out how right here. Upgrading your membership is simple and quick.
Next up: Our oldest sponsor, All The Whey, has just launched a brand new web site! Rather than list all the cool new features, I suggest you go check it out for yourself. One feature that I think many of our forum members will appreciate an all-new coupon code system. Most of you are familiar with Laura's ("Whey Station") weekly specials on the forum. Now, instead of emailing Laura, you can place your special money-saving order online using coupon codes. That's just one of many new features, so go have a look for yourself. While you are there, be sure to place an order for the best protein you can buy at the lowest prices around.
With all the hardware upgrades yesterday, I forgot to mention that I updated my Titan Photo Journal on Saturday. In this latest update I talk about my pecs and triceps workout.
Last, but not least, I've posted my new monthly pictures. A big improvement over last month, if I may say so. I'm closing in on 9% body fat and working hard. By this time next month I will be at 8% body fat. I'll start my bulk in September.
I think that about covers it! Whew. I'm off to do some HIIT cardio - have a great Monday!
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