The Qwikshot Project

[Qwikshot]

I've written some small dynasties about my hattrick team (going back to division 5 this season) and I've been involved in some as well (GB's wonderful epic X-Com).

So now I'm doing something a little different, and a little more challenging than the ins and outs of a hattrick team (which had been done before and much better by others).

So my project is threefold:

1. A journal of my weightlifting plan
2. An account of my 3 year ESPN fantasy league baseball season (keeper league)
3. My goal of brushing up on my writing skills by writing something for at least 30 minutes to an hour a day.
4. (secondary goal) - padding my post count to high heaven

[Qwikshot]

Weights

I'm not looking to bulk up to a giant proportion as much as showing some muscle.

The scale says for my age: I'm 162.5 lbs with a body fat % of 15.5. I'm 5'7" (on a good day).

I started Monday after taking a little hiatus; my objective is to consistently lift or exercise at a Mon, Tues, Thurs, Fri interval with weekends and wednesday being days off. I will do a little cardio, but mainly I'm interested in just keeping momentum and strength training.

Supplements: I take a few things, not all of which I am sure are beneficial but I going to start the cycle.

Morning (up by 4:30 to 4:50AM):

25 pushups, walk the dogs (cardio) for about 10 minutes
Take 2 Lipo6 (fat burners), two Nitrex (No2) and 1 vitamin (Centrum) with a glass of juice or water.
Off to work, one short walk and breakfast by 7ish
(eggs, or oatmeal, fruit, and cereal and once a week as a cheat, a donut)
Lunch by 11 (chicken or turkey, sometimes with a salad)

Afternoon-Evenings (get home by 2:30 or 3:30 except every other friday when I have my daughter)
Walk the dogs for 10 minutes, maybe longer, 1/4 mile walk and back.
Take 2 Lipo6, two Nitrex, and an 8oz NoExplode drink mixed with creatine monohydrate and LIFT (this will vary and will be shown in later postings).
Dinner (generally chicken or tuna, sometimes ground meat, with a salad (if available))
Finish the evening with 2 more nitrex and a drink of cellmass (8oz) or musclemilk (which I like better but Nitrix, NoExplode and Cellmass are all to be taken as a stack).


Since last summer, I've lost about 20 pounds and gained muscle mass, I was never overweight (just on the cusp).

Other rules:

No fast food save for once a month (I get a craving now and then)
No soda unless diet
No excess sugars or fats (this can be done and you can still find things that are edible)

edit: forgot the creatine monohydrate to drinking shake

[Qwikshot]

Baseball

I am in a 3 year keeper league, I did not draft my team (I was away, it autodrafted).

I did drop a few players since then; I haven't made any trades yet.

It is a 5x5 head to head league. (Runs, Avg, SB, HR and RBIs for batters; W, ERA, WHIP, S and Ks for pitchers)

Owner: Qwikshot



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PITCHERS YESTERDAY 2006 SEASON TOTALS INFO
SLOT PLAYER W SV SO ER/IP WH/IP IP W SV SO ERA WHIP PR15 %OWN +/-
P Fernando Rodney, Det -- -- -- -- -- 2.2 0 2 2 0.00 0.75 169 99.9 0.4
P Tim Hudson, Atl -- -- -- -- -- 8.0 0 0 3 12.38 2.50 1601 99.6 -0.4
P Tom GordonD , Phi -- -- -- -- -- 2.0 1 0 3 4.50 1.50 275 100.0 0.0
P Kenny Rogers, Det -- -- -- -- -- 11.1 1 0 10 4.76 1.41 143 19.8 7.5
P David Bush, Mil -- -- -- -- -- 7.0 1 0 7 1.29 0.57 65 41.9 32.4
P Greg Maddux, ChC -- -- -- -- -- 6.1 1 0 1 1.42 0.95 185 46.4 13.3
P Aaron Harang, Cin -- -- -- -- -- 11.2 1 0 13 8.49 1.71 303 24.6 -5.6
P Jon Lieber, Phi -- -- -- -- -- 10.1 0 0 7 8.71 1.84 1558 51.3 -14.6
P Ryan Madson, Phi -- -- -- -- -- 6.0 0 0 3 1.50 1.17 321 25.3 3.8
Bench Vicente Padilla, Tex -- -- -- -- -- 12.0 2 0 8 3.00 1.33 50 2.5 1.9
IR Ben Sheets* , Mil -- -- -- -- -- 0.0 0 0 0 0.00 0.00 1004 100.0 0.0
BATTERS YESTERDAY 2006 SEASON TOTALS INFO
SLOT PLAYER ELIG R HR RBI SB H/AB AB R HR RBI SB AVG PR15 %OWN +/-
C Ben Molina, Tor C 0 0 0 0 1/4 20 2 1 2 0 .400 199 76.2 0.8
1B Mark Teixeira, Tex 1B 0 0 0 0 1/4 33 4 0 3 0 .364 157 100.0 0.0
2B Tadahito Iguchi, ChW 2B -- -- -- -- -- 21 5 0 2 0 .333 208 99.6 -0.4
3B Aaron BooneD , Cle 3B 1 0 0 0 1/4 27 4 1 6 1 .333 64 77.5 34.6
SS Khalil Greene, SD SS 2 2 4 0 2/5 24 4 4 10 0 .250 153 46.3 3.6
OF Carlos Beltran, NYM OF 2 1 2 0 2/4 21 9 2 7 2 .238 28 100.0 0.0
OF Andruw JonesD , Atl OF -- -- -- -- -- 33 8 3 13 0 .303 5 100.0 0.0
OF Barry Bonds, SF OF -- -- -- -- -- 12 4 0 0 0 .167 441 100.0 0.0
OF Carlos Lee, Mil OF -- -- -- -- -- 23 6 2 5 0 .348 47 100.0 0.0
OF Jose Guillen, Was OF 0 0 0 0 0/4 29 5 1 2 0 .207 211 99.4 0.1
2B/SS J.J. Hardy, Mil SS -- -- -- -- -- 28 4 2 3 1 .286 74 94.6 40.0
1B/3B Richie Sexson, Sea 1B 0 0 0 0 0/3 29 1 1 8 0 .241 163 100.0 0.0
Util Nick Markakis, Bal OF -- -- -- -- -- 19 2 1 1 0 .263 347 6.3 6.3
Bench Randy Winn, SF OF -- -- -- -- -- 21 2 0 3 0 .238 396 97.3 -1.8
Bench Geoff Jenkins, Mil OF -- -- -- -- -- 27 2 0 0 0 .296 462 98.5 -1.1

Not a bad team, I do have a few weaknesses, but ultimately, I'm kind of happy.

[Qwikshot]

WEST STANDINGS EAST STANDINGS
TEAM W L PCT GB TEAM W L PCT GB
Sabana Grande Petateros 6 4 .600 - Palm Harbor Punks 7 3 .700 -
Green and Gold Domination 6 4 .600 - Enchanted Island 787 6 4 .600 1
Rondon El Venezolano 5 5 .500 1 Q-town Quakes 6 4 .600 1
Hammer Of Justice II 4 6 .400 2 airborne 31C 5 5 .500 2
All The Way Cubs 4 6 .400 2 Stratford Iron Shiv 4 6 .400 3
Seattle Wiseones 3 7 .300 3 ~Crash Davis~ 4 6 .400 3


FLB SCHEDULE
WEEK 1 WEEK 2
Domination vs. Iron Shiv, 6-4
Island 787 vs. Justice II, 6-4
31C vs. El Venezolano, 5-5
Petateros vs. Davis~, 6-4
Quakes vs. Cubs, 6-4
Punks vs. Wiseones, 7-3
Punks vs. Quakes, 8-2
Island 787 vs. 31C, 8-2
Petateros vs. Domination, 6-4
El Venezolano vs. Justice II, 9-1
Iron Shiv vs. Davis~, 7-3
Cubs vs. Wiseones, 7-3



SEASON STATISTICS
TEAM GS W SV SO ERA WHIP R HR RBI SB AVG
Palm Harbor Punks 10 6 1 58 4.062 1.155 63 18 53 3 .278
Sabana Grande Petateros 15 5 3 72 4.942 1.414 65 17 58 8 .269
Enchanted Island 787 17 4 6 89 4.751 1.311 56 14 56 4 .292
Green and Gold Domination 13 7 8 64 3.625 1.198 55 17 58 3 .281
Q-town Quakes 12 6 1 49 6.056 1.626 57 14 55 4 .281
Rondon El Venezolano 11 5 3 45 5.496 1.593 51 10 39 8 .283
airborne 31C 9 2 1 42 4.614 1.196 56 14 58 6 .259
Stratford Iron Shiv 12 5 5 53 7.479 1.634 61 22 71 3 .311
Hammer Of Justice II 15 5 7 67 4.811 1.560 45 6 48 3 .259
All The Way Cubs 6 4 6 51 3.318 1.307 53 11 41 6 .242
~Crash Davis~ 11 4 0 62 4.909 1.206 69 20 59 6 .304
Seattle Wiseones 10 6 7 50 4.250 1.417 51 9 46 7 .292
Full Season - All ML - H2H

Not doing too bad after week 1.

[Qwikshot]

Don't worry I'm going to find one of those sites to allow for imaging, this is just the initial foray into the whole thing.

That's it for now, today being Wednesday I've already done my lifting for monday and tuesday and I'm a little sore, but that's always a good feeling.

[Qwikshot]

Team did well last night. Leading 7-3 after a slow start at the week. No trades and I think the team is pretty secure for now.

I'm jittery from the supplements and I have a slight migraine (probably stress related but definately aggravated by the supplements, already downed some excedrin).

25 pushups easy, walked the dogs.

At work, a little stressed today.

Men's Health had some good combination exercises which I may take up, should increase the amount of muscles worked in the 30 to 45 minutes, with less downtime setting up equipment.

I won't have much time to write till later in the day as work has become a little more involved.

[Qwikshot]

I dropped Markasis for Casey Blake and put him in the outfield. Markasis may be a deep sleeper but I need some immediate impact and while I really thought Markasis would feast on Tampa Bay, he kind of whimpered, so off with him for extremely streaky Blake who like Aaron Boone was injured. Guillen goes to the bench after I see some contract squabbles and a cold spell coming on for him, and I send Geoff Jenkins (Brewer's 3 hitter) to Utility, he may not have power, but his average is anchoring me.

All of this is moot soon though, Sheets will be back and I will have to drop someone to keep him on the roster. David Bush didn't do so hot and that's a downer.

Shawn Green was dropped but I'll wait til Friday to see if anyone picks him up (he cannot be acquired til Friday and thus will probably be grabbed by a waiverwire by another team with a lower number).

Tom Gordon got a save, always nice. The Tigers closer Fernando Rodney got an inning in to help lower my pretty high ERA. Maddux did well enough to win; Bush disappointed.

Just about all my batters were productive save Markasis and Bonds (DNP Rain Postponement). Beltran is doing quite well in the last week, I don't like him and I'm worried about that .263 avg last season, but he's a rock. Wishing I had Thome though, man, that's be a nice boost.

Molina homered, he'll be my catcher for the season. I have no backup.
Texiera homered, Sexson homered as well. My initial draft had 4 1b drafted.
Iguchi isn't flashy, but he has a decent average to boost the overall (I'm eyeing Utley)
Aaron Boone is doing okay, but could be done before the season is out.
Shortstop is handled by FA Kevin Hardy and Khalil Greene, young and streaky, I'll see how they pan out, far better than what I had going in (Angel Berroa)
Outfield is strong with Beltran, Lee, Bonds (maybe), Jenkins, Winn, and now Blake, some options here, some tradebait there.

Pitching was weak in saves but I'm hoping that Rodney and Gordon have enough to make us competitive.
Starters are promising - Bush, Harang and Madson are all promising arms; Vets like Kenny Rogers and Maddux will do okay -- I think Padilla will do well for Texas and Sheets will come back. Leiber is a question mark; I expect better of Hudson.

I am really gunning for Bonderman who I really like; Bannister is out on the waiverwire but again was on a team's roster so I will wait before putting a bid on him (it sucks but if you do a bid you can't move that player you are waiving which cramps my flexibility for tradings and other roster movements).

[Poli]

Originally Posted by Qwikshot

Finish the evening with 2 more nitrex and a drink of cellmass (8oz) or musclemilk (which I like better but Nitrix, NoExplode and Cellmass are all to be taken as a stack).


Since last summer, I've lost about 20 pounds and gained muscle mass, I was never overweight (just on the cusp).

Other rules:

No fast food save for once a month (I get a craving now and then)
No soda unless diet
No excess sugars or fats (this can be done and you can still find things that are edible)

edit: forgot the creatine monohydrate to drinking shake

Your frame appears to be similar to mine. I know about the BSN stack...but why is is cellmass or Musclemilk? I would think you could do both, as long as you're taking the MM somewhat early in the evening. I know it can be tough to schedule (BSN typically wants you on an empty stomach for the products, and wants you to take a whole lot of it in a day), but last year in my heyday of lifting I got it down well. MM shouldn't counteract any of your BSN products since it's a protein drink, not a nitric oxide or creatine.

I like the fast food rule as well as the diet soda rule, however (as I understand it), go with a light colored diet. It's easier on your body. Try to get that MM in your diet daily. You need a lot of protein.

One last suggestion. Try to go all water with the exception of your CM, MM, and NO2 drinks. May take a while, but those 8oz. glass of waters they recommend are important to your life, regardless.

I have been working out again (I stopped during my personal crisis in February). I drink a large bottle of water (I don't know the size, my bottle is a cheesy NTC Great Lakes bottle) in the morning, a diet Dew at work, and finish the night drinking another large bottle of water.

[Qwikshot]

Originally Posted by ardent enthusiast

Your frame appears to be similar to mine. I know about the BSN stack...but why is is cellmass or Musclemilk? I would think you could do both, as long as you're taking the MM somewhat early in the evening. I know it can be tough to schedule (BSN typically wants you on an empty stomach for the products, and wants you to take a whole lot of it in a day), but last year in my heyday of lifting I got it down well. MM shouldn't counteract any of your BSN products since it's a protein drink, not a nitric oxide or creatine.

I like the fast food rule as well as the diet soda rule, however (as I understand it), go with a light colored diet. It's easier on your body. Try to get that MM in your diet daily. You need a lot of protein.

One last suggestion. Try to go all water with the exception of your CM, MM, and NO2 drinks. May take a while, but those 8oz. glass of waters they recommend are important to your life, regardless.

I have been working out again (I stopped during my personal crisis in February). I drink a large bottle of water (I don't know the size, my bottle is a cheesy NTC Great Lakes bottle) in the morning, a diet Dew at work, and finish the night drinking another large bottle of water.

Many thanks AE.

Truth is, I hate the taste of Cellmass (Grape Cooler isn't so great) and I had LemonIce for NoExplode and it was hideous (Fruit Punch is better when you can find it).

MuscleMilk is just "teh awesome", and I love Vanilla Creme and adding yogurt (YoBaby Banana).

I know I need more water intake, creatine kills me sometimes.

I will try to do this, the migraine is gone (Thanks Excedrin!). I think that is because I forgot to take the Lipo6 (300 mg per tablet of caffeine) and went into withdrawl quick, stiff neck (I incidently thought this may be due to poor crunch technique) of course it could be all due to stress and allergies too (I was getting migraines long before lifting and supplements).

Baseball

I made a trade offer:

Bonderman (SP), Utley (2b) for Iguchi (2b), Kenny Rogers (SP), David Bush (SP)

I'm just liking Bonderman so much, tried to get him earlier; Rogers is old, Bush is promising and Iguchi is stable.

Of course the trade may be vetoed but still worth a shot, Utley is pressing right now, but I'll take him for power anyday, plus he'd be a keeper for next season (really amazes me this guy has Utley, Howard and Rollins which is funny, I have two Cub homers and 1 Yankee homer -got like 5 or 6 Yanks on his roster-)

So we'll see....back to work.

[Poli]

Originally Posted by Qwikshot

Many thanks AE.

Truth is, I hate the taste of Cellmass (Grape Cooler isn't so great) and I had LemonIce for NoExplode and it was hideous (Fruit Punch is better when you can find it).

MuscleMilk is just "teh awesome", and I love Vanilla Creme and adding yogurt (YoBaby Banana).

Agree with your take on BSN products. MM is great, but with the caloric intake is higher than straight whey or casein protein. I'm assuming you've weighed the possibilities and chose MM. Good taste, good choice, IMO.

[Qwikshot]

Yesterday

I managed to get home at a capable hour after a haircut and some food shopping.

Drank my NoExplode mixed with creatine, mixed with grape juice (they always prefer creatine absorbtion with grape juice; citrus juices are bad with creatine). 2 tabs of Nitrix, 2 tabs of Lipo6.

Walked the dogs and off to the races

Today I just used the dumbbells, I have 20 and 35 pounders. Even after a few weeks off, the 20 pounders felt light.

I did 5 sets of combo exercises as stated by the men's health magazine. One was a Romanian Deadlift - Clean Jerk and they a really cool combo which name escapes me right now, but worked the core. (10 reps; 5 reps; 2 minutes rest between -- on the combos you just move to the next exercise and then upon completion of all then you rest)

I did initially with the 20 pounders as a warm up then moved into the 35s. Watched "Ronin" during the whole thing and my dvd clock was my timer.

--Ronin is as good a spy movie as there ever was, I guess I like it because it's more of what happens to spies after they're no longer needed (they become mercenaries) especially after the "wall" coming down, to see ex-CIA mingle with ex-KGB, mingle with IRA, mingle with Russian mob. Frankenheimer did a good job directing and made it tense; a lot of talent in here as well. (Robert De Niro, Jean Reno, Sean Bean, John Pryce). The script was by David Mamet.
The action scenes are good, buildup is always nice. And while some scenes seem rather unbelievable, it still makes for a good story (hey these guys are spies, they know their stuff). The car chases are the best. Never a dull moment in this film and it's not over the top like Mission Impossible, the plot never gets lost. These guys are superhuman, they make mistakes, they get doublecrossed or even in over their own heads. I liked it; it's why I own it.--

I did get pulled away from lifting (phonecall from the daughter -- got in trouble for riding her bike in the street).

When I got back to lifting decided to work on the abs, crunches (weighted with 20 pounder) 3 reps; 75 per rep.

After that I cooked dinner - chicken sprinkled with olive oil, a teaspoon of Catalina for dipping (fat free Catalina has an odd taste to the more robust regular, 100 calories - 60 from fat - forced me to a little teaspoon). Drank water with meal.

Before bed, 25 pushups drank muscle milk with 2 tabs of nitrix, slept quite well.

---

Baseball

Trade off was Tom Gordon for Miguel Batista - declined
--this guy is desperate, I had made an offer early in the season and he lambasted me, now he tries to grab my only closer for a guy he picked up on waivers just a few days ago.--

My trades were declined or I canceled.

Head to head into Friday (man this week flew by) and I'm tied 5-5.

Randy Winn started hitting so he gets moved into the starting lineup.

[Qwikshot]

Baseball

Update - I was offered two horrible trades and one somewhat fair trade.

Miguel Batista for Tom Gordon - we broke this one down before.

Luis Gonzales, Derrick Lowe and Alexis Rios for Carlos Beltran and Jose Guillen

okay, this guy offered me Gonzales and Carl Everett (now released from his team) for Randy Winn and Carlos Beltran...yep. The above trade is no better, you don't trade away your 2nd pick for garbage like that. Gonzales is old, Lowe was a FA acquisition that would not find his way on my team and Rios isn't good enough to be considered the main part of this trade (ESPN has it that we was traded for Mark Redman in fantasy leagues).

Bobby Jenks for Ben Sheets - even this one is a stretch. Sheets is the Brewers ace and is a damn good pitcher, Jenks is still a question mark as the ChiSox closer. While Sheets has yet to pitch a game, he's still more valuable than Jenks.

So all were declined:

Still I made a few counteroffers

Jenks for Dave Bush - The Brewer did well his first outing but got shellac'd his second. Still promising and less of a question mark than Jenks status. Bush is currently on my bench, Jenks would start.

Turnbow for Tim Hudson - Hudson is rusty and hopefully will recapture his form, the benefit of being on a great pitching staff of the Braves is slighted by Mazzone's departure. Nevertheless, I'd drop him before Sheets. Turnbow is a good reliever who is on fire for the Brewers. I think this is a fair deal because Hudson has one of the best win percentages in the league, he'll regain form. Plus Hudson even in this form is better than anything this guys got (he's got 4 closers and a whole heck of nothing else).

Ryan Freel for Casey Blake - I threw it out there just to see what ridiculous offer I get back (probably Beltran), still Freel is going to be valuable now the The Griff is broken again. I'd be happy to trade Guillen for Freel.

We'll see.

[Qwikshot]

Nothing new on the baseball front...

Going to have a good Easter with little Z.

[Qwikshot]

Monday 17 Apr 2006
Lifting

The weekend delayed much of the lifting aspect, Friday was completely delayed due to my daughter. I'm thinking it best now to do a Monday, Tues, Thursday schedule for lifting. I'm also contemplating purchasing some sort of cardio equipment instead of running (which I dislike). Two of my fraternity brothers are into rugby but they are much stronger and younger than I and I feel that it may not behoove me to join in (logisitics count too since it's roughly a 30 minute drive to get to their location).

Easter, I ate sparingly, but I'm a sucker for ham.

Amazingly, I was keeping the weight down to 158 to 161 pounds; in the last week, I've gained to 164 with a 15 to 16% body fat. Somewhat disconcerting, I have not altered my diet with fattening foods -- in fact I'm eating more protein and protein shakes now than ever before. I guess I'm just not burning enough calories.

Today should be a good lift; I will bench press. I really liked the combo exercises too, felt a lot of soreness in the thighs but the good type.

Morning supplements: 2 Nitrex, 2 Lipo6, and 1 Centrum vitamin; off to breakfast soon, very hungry

--

Baseball

A couple of moves -- no trades

Lost 6-4 Head to Head last week; but not too bad. But I'm middle of the pack right now and some teams are pulling away.

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WEST STANDINGS EAST STANDINGS
TEAM W L PCT GB TEAM W L PCT GB
Green and Gold Domination 14 6 .700 - Enchanted Island 787 14 6 .700 -
Rondon El Venezolano 10 10 .500 4 Palm Harbor Punks 13 7 .650 1
Seattle Wiseones 10 10 .500 4 Stratford Iron Shiv 10 10 .500 4
Hammer Of Justice II 9 11 .450 5 Q-town Quakes 10 10 .500 4
Sabana Grande Petateros 8 12 .400 6 ~Crash Davis~ 8 12 .400 6
All The Way Cubs 7 13 .350 7 airborne 31C 7 13 .350 7

TRANSACTION RESULTS
Apr. 16, 2006: Quakes Moved Vicente Padilla from P to Bench
Apr. 16, 2006: Quakes Moved David Bush from Bench to P
Apr. 16, 2006: Quakes Added Ty Wigginton from Free Agency to 3B
Apr. 16, 2006: Quakes Dropped Jose Guillen from Bench to Waivers
Apr. 16, 2006: Quakes Moved Aaron Boone from 3B to Bench
Apr. 16, 2006: Quakes Dropped Geoff Jenkins from Bench to Waivers
Apr. 16, 2006: Quakes Added Jose Castillo from Free Agency to Bench
Apr. 16, 2006: Quakes Dropped Aaron Boone from Bench to Waivers
Apr. 16, 2006: Quakes Added Keith Foulke from Free Agency to Bench
Apr. 16, 2006: Quakes Added Dmitri Young from Free Agency to IR
Apr. 17, 2006: Quakes Dropped Keith Foulke from Bench to Waivers
Apr. 17, 2006: Quakes Added Shawn Camp from Free Agency to Bench
Apr. 17, 2006: Quakes Moved Shawn Camp from Bench to P
Apr. 17, 2006: Quakes Moved Ben Sheets from P to Bench
Apr. 17, 2006: Quakes Added Ryan Church from Free Agency to Bench
Apr. 17, 2006: Quakes Dropped Shawn Camp from P to Waivers
Apr. 17, 2006: Quakes Moved Vicente Padilla from Bench to P


I do need saves, but Shawn Camp is 30, if he was younger I'd give a go. I will keep an eye on Foulke, but I think Church is going to rock and with Bonds not, I will need a decent option. Boone is in a slump and Marte is someone I will keep an eye on picking up to replace him (probably get grabbed soon by this lot). Jose Castillo is a decent average, runs and steals guy, gives me depth for Iguchi. Guillen is slumping so off to the races with him. I also had to release Lieber (I will eye him up but he's too inconsistent to be a true starter so I don't have room for him) so that I could bring Sheets off IR. Dmitri Young is a viable option for OF once he's off the IR, that Tigers offense is scary and I think Young could be a part of it (either runs or home runs) of course if he's bench material then it's no big deal to drop him.

[Qwikshot]

Lifting

What a workout!

I benchpress light due to no spotter, but it was nice to 2 sets of 8 reps at 135lbs.

I did some preacher curls 2 sets of 10 reps at 55 lbs.

Then I did some combos:

front squat with overhead barbell lift at 70 pounds (3 sets of 5 reps).

front barbell lift to front squat to overhead lift at 70 lbs (3 sets of 8 reps).

2 sets of crunchs at 50 reps.

2 sets of Russian twists with dumbells (1 set at 20 lbs with 10 reps; 1 set at 35 lbs with 10 reps).

Uneven pushups (15 per side) - I was not getting good form

Incline pushups (25 total)

20 lbs dumbell curls (15 per side - 1 set)

That was over an hours worth including rests time.

NoExplode though it tastes bad really gets you focused and energized to workout.

[Qwikshot]

Lifting

Before dinner managed to have Cellmass with two scoops of Creatine Monohydrate (forgot before lifting to include with NoExplode).

Nice meal, some water, going to have a protein shake and soon off to bed...pretty tired, but good...I don't feel sore, but I do feel like I worked out.

Baseball

I had a "moment of clarity" and one does not drop a 17 game winner, no matter what the start, luckily Leiber was still available and I picked him up for 2b Castillo (because Castillo is after all playing for the Pirates; Iguchi does play for the high powered ChiSox and hits before Thome and Konerko, so yeah, I'll keep him, and I'm sure he'll be even better once Posednik remembers how to hit).

I don't regret dropping Boone for Wigginson, Boone is on a tight leash and Wiggie is hitting the snot out of the ball. I will ride him till cool.

My outfield is just nasty though Beltran is hurt and Bonds is slumping, Carlos Lee is a monster, Randy Winn should be my speed guy. Andruw Jones is a rock...that's a really nice OF corp. I picked up Ryan Church who may or may not be the answer for the Nationals (I actually heard a radio DJ call the team the Senators - no respect I tell ya).

I did make a trade offer to the last place team:
Send Fernando Rodney from P to 31C
Send Randy Winn from Util to 31C
Receive Dontrelle Willis from 31C to P
Receive Brad Hawpe from 31C to Util

Now hear me out...Rodney is better than Todd Jones and this guy has no closer (also one of the things the fantasy cards show for players is players they've been traded for and Rodney (in another league) was traded for Willis straight up. Hawpe is a Rockie and seems to be highly regarded...steals are worthless to me if I don't have some consistent stealers, rather eat up HRs, RBIs and Runs. It looks monstrously one-sided but we'll see if he bites...if not I'm going to attempt to trade Rodney to the guy who has Todd Morris.

I guy I'm looking at who is on the waiver wire is Brian Bannister of the Mets, good ERA, wins and WHIP seems okay...I'd like the guy even if he had a high ERA because the Mets are running hot. I don't know how I get him without losing someone on the waiverwire that I don't want to give up.

We'll see tomorrow.

[Qwikshot]

Bedtime:

2 Nitrix and Muscle Milk which stop my cravings dead.

I am somewhat amazed that since last week; I've gained 3 pounds to be 165.5.

[Qwikshot]

Lifting

2 sets of 20 pushups

I dropped to 163 overnight; bodyfat is all over the place on both settings (athlete and normal)

A little sore today but nothing to keep me from going further today.

[Qwikshot]

Baseball

I'm always a tinkerer.

Dropped Church for Boone

Boone hit again last night and has been given the green light for steals. Church may or may not have that option in Washington where he is on a tenuous slope between starter and platoon.

Dropped Bush for Bannister

Bush did well last night but the ERA is still 5.40, and he didn't get the win. He struck out 6 and has a decent WHIP, but I think I'll let him out there. Bannister while not a strikeout guy I think will be like Brandon Webb (low ERA, low WHIP BUT playing 5th starter on the Mets should put him up in Wins).

My boy Geoff Jenkins who I couldn't trade away got picked up...I think they always make the benches too small for these games, stifles trades.

My trade offer was rejected but there was dialogue, he is reluctant to trade away either but didn't make a counteroffer. I know it's only the 2nd week, so I guess we'll have to sit and wait now.

The other guy won't part with Utley unless Texeira is in the deal...I think he's nuts, I may do a 3 for 1 for it, but I'm not giving up Tex for Utley straight up.

Not much out there now.

I'm playing a .500 team who has 4 relievers, did well last night to be leading 6-4. I have 3 starters tomorrow (Harang, Rogers and Hudson). Hudson will be one to watch; he really needs to turn things around.

Bonds did get an RBI; here's a guy you are damned if you bench, damned if you don't. This is precisely the reason I didn't want to draft him (thanks COMPUTER), because you really don't want to waste a spot in the lineup for him, but you need him in there...and trading him away, well, right now he's to be had for cheap, so you can't win trading him away for nothing only to have him surge late in the season, that'll hurt worse...so he's a millstone around the neck.

Randy Winn is performing much better, I would've given him away for a song earlier.

Most consistent performer (batting):

Carlos Lee has been solid (probably the most underappreciated fantasy guy out there -- thanks for drafting him COMPUTER). Beltran heated up after a rough start but now is hurt.

Most consistent performer (pitching):

Amazingly, Fernando Rodney has 3 saves and a very nice ERA and WHIP, he's probably done though as a straight reliever (thanks TODD JONES). My starters have been pretty nasty (Rogers, Padilla were FA pickups). Sheets is now pitching after being hurt. Hudson is bad; Liber is bad. Madson was a nice pickup but isn't proven. Gordon has been good after a scary beginning. Harang hit some hard times. But I gotta give it to the old man...

Greg Maddux, I mean, he's pitching better than his teammates (Prior is hurt, so is the other guy whose name escapes me), can he continue? Well Jaime Moyer (who is still a FA in this league) is pitching and Maddux has a decent team to support him.

I love this game...

[Qwikshot]

Lifting

Morning: 2 Nitrex, 3 Lipo6 and Centrum with OJ

Breakfast is crucial, I was going to have a shake but I'm out of milk.

1 cup of green tea, 1 carton of OJ, 1 carton of skim milk, 1 bowl of cheerios, 1 banana and 1 little helping of oatmeal with honey (I hate oatmeal).

[Qwikshot]

Real Life

Yesterday's lift was delayed due to a real life event. My 7 year old cousin is in a coma with an unknown brain ailment (first thought to be a tumor, now unknown).

I had to leave work to watch out on the older siblings until other family members could step in. They had just returned from Walt Disney World and were on their way home when they could not get her to wake up. They raced to a hospital (thanks to OnStar) and from there she was stablized (she was having seizures) and then Medivac'd to CHOP in Philly. She is on a ventilator; she has had many medical issues (over 41 surgeries in her young life), so this is a time of great concern.

I went to bed by 9 exhausted, and I'm more sore today than yesterday morning, I did manage to down 2 nitrex and this morning had the standard fare of 2 nitrex, 2 Lipo6 and 1 Centrum Vitamin.

My weight is 162, but body fat jumped from 16 and 17 to 25 and 29 (depending on which settings and I know I don't have that much bodyfat).

On top of all this, I have a job interview today, so I'm quite burnt.

I talked with my ex yesterday to break the news of my cousin, and I heard her tear up on the phone...first time I've heard her cry in a long time. It is strange, all I was trying to do was prep her in case I wouldn't be able to have Zia over the weekend. I just wish she had been that emotional when we were together about us.

Baseball

I briefly glanced over today and I'm winning this week 7-3, made sure my starting pitchers weren't benched and left it alone.

[Qwikshot]

Morning

2 Nitrex, 3 Lipo6, and 1 Centrum with OJ

Baseball

Leading 8-2 but lots of games left this week. Inquired about Shelton (classic buy low; sell high guy) and Podsednik (classic high performer struggling, buy low guy).

I just wish Bonds would go on IR so I could deal with things...he's been on my trade block with nary a nibble.

Lifting

No lifting yesterday due to job interview and the real life issues...going to be back on track today.

[Qwikshot]

20 Apr 2006, Afternoon

Had to run a couple of errands so I was only able to do some benchpressing. (5x at 165lbs, 5x at 145, 10x at 125lbs). I also tried at combo of a squat, good morning, overhead barbell raise at 70lbs and had to cancel due to pain in the shoulder.

Prior to this:
2 Nitrex, 3 Lipo6, 1 Fish Oil Tablet drank with NoExplode (2 scoops) + Creatine Monohydrate (2 scoops) mixed into grape juice (100% juice; generic).

Got sidetracked by a sick daughter on the phone; then her mom talking to me about her kindergarten enrollment (she did very well).

Managed to get in an all white meat chicken dinner (not fried, baked).

Finished the night with a protein shake (mixed with 2% lowfat milk and 1 serving YoBaby Banana yogurt).

Today will be a wash too, between a job interview and picking up Zia, I'll be playing catch up.

Baseball

Between snide ownership to any trade offers, I have decided to sit patiently and watch. Sure I still need some things, but I'm not overspending.

Padilla and Rodney pitched well (Rodney got a win; Padilla only gave up an earned run); Madson gave up 9 runs in 1 inning (by the Nationals no less).

Hitters didn't hit well today; but I'll take a wait and see.

[Qwikshot]

21 Apr 2006, Morning

2 Nitrex, 3 Lipo6, 1 Centrum, 1 Fish Oil tab mixed with OJ.

That's about as much as I'll be able to do today.

Baseball

Still winning head to head 8-2.

[Qwikshot]

23 Apr 2006, Morning-Afternoon

2 Nitrex, 3 Lipo6, 1 Centrum, 1 Fish Oil with water

30 minutes later; NoExplode with Grape juice and 2 scoops of Creatine Monohydrate.

Lifted for 1 hour...intervals a break time with Zia (little cardio playing soccer indoors).

Bench press 3 sets at 115 pounds (10 reps per set).
Curls 2 sets at 65 pounds (10 reps per set).
Squat combo with overhead barbell raise at 65 pounds (10 reps per set; both squat and overhead).
Chinups 5 per set (30 second rest per set).
Pushups 25 per set; 2 sets.
I did a couple of other exercises which I cannot fathom what their names are, but like an underhand curl raise at 50 pounds in 2 sets (10 reps per set).

Brisk but decent, I felt good without Zia getting too riled up.

Baseball

Leading 7-3 on closing day, I curious how a few things will pan out.

I dropped Youklis for 2b Bradon Phillips; I also benched K. Greene who hits for power but destroys batting averages, I may attempt to trade him.

SCOREBOARD
TEAM W SV SO ERA WHIP R HR RBI SB AVG TOTAL
Q-town Quakes 4 1 60 4.13 1.13 41 14 36 2 .278 7-3
@ Seattle Wiseones 3 3 44 4.50 1.28 40 11 32 5 .283 3-7

Team is doing well, Mr Bonds hit a homer...yeah Mr. Bonds.

[Qwikshot]

Naturally, this post got lost

April 24, Morning

4:50AM, 30 pushups in 2 minutes or less.
Walked the dogs
OJ mixed with Fish Oil Tab, 2 Nitrex, 3 Lipo6 and 1 Centrum

Felt good today...very hungry when I got to work so after my initial responsibilities I got

cheese and bacon omelet with another carton of OJ and 1 yougurt (Stoneybrook Organic with Blueberries)

Baseball

Won head to head 6-4. 1 game out of 1st place, 2 teams tied for 1st.

All quiet, take a wait and see.

[Qwikshot]

Diet

Ok, for the readers, if there are any. Let's talk about diet.

So you've seen that I take a lot of supplements (if you read). So what about diet, well, if you are feeding that many supplements then surely you need to have some sort of food plan in place.

Now the ground rules were set, to build muscle you need to bulk on the right set of ingredients (primarily protein) but there is so much more.

Take for instance, my breakfast, not oatmeal (which is certainly a good start), but I could do far worse (pancakes, french toast, scrabble). Even juice is and can be considered a deficiency (because it's sugar), but I'm not drinking water every day all day.

Lunch, I had pasta with chicken. I forewent the sauces for a fat free balsamic. I also mixed it with fresh green spinach leaves, broccoli crowns, red pepper slices, and hard boiled egg. Nothing excessive, but mainly on the veggies. If you cook veggies they will lose their nutrients (and the cooks at work make the veggies wilt, definately bad form).

This isn't about cutting out things as much as eating the right things. I had a buddy who cut carbs, looked good, but he didn't exercise and once he got to his target weight, he went right back to eating like before...hardly productive. Everyone needs sweets, that's why they exist, it is merely a question of eating right and responsibly.

Protein shakes aside, you have to concentrate on the good things:

Raw vegetables : Spinach (Iceberg lettuce doesn't do anything but flush the system out), Broccoli, Peppers, Legumes (beans people and not the type that are soaked in high fructose corn syrup (ie baked beans) or grease (refried beans), and Carrots - minimize Potatoes and Corn, they just don't have the same nutrients.

Meat : Specifically chicken and lean ground beef avoid sausage (high in nitrites and preservatives) and ham (fat city people). Turkey is a good good source of muscle building goodness. Minimize the burgers and hot dogs (I just had dogs last night) Hot wings are not the type of chicken I'm talking about either, the lean cuts and you can marinade till the cows come home to suit your needs.

Dairy I've gotten used to skim, but 2% is fine. Yogurt, once the bane of my existence, is now welcome and I use it to make my protein shakes more solid. Cheese is a nice snack in moderation and there are reduced fat and fat free alternatives out there.

Peanut ButterTry to eat the reduced fat or sugar free varieties but this stuff is great, if you do jelly, make sure it's reduced sugar, but it's one of those things I let go. Of course, you could always do peanut butter and honey sandwiches...which leads me to...

BreadWhole wheat, make sure you are eating whole wheat bread or wraps, this is the stuff you want...fiber and none of the excess carbs of white bread (the new white devil).

Drinks Soda is bad m'kay. Never a fan of diet, but I've learned there are tolerable types, even better, I can't seem to finish an entire diet soda, which means even more reduction in the things I don't like. Gatorade after a workout is fine if the workout is very intensive...water does wonders. Just drink in moderation anything else, NO BIG GULPS from 7/11.

Fish Eat some, tuna is the best option and there are a variety of flavors now. I had the spicy tuna from Chicken of the Sea, mixed with spinach leaves, some mustard, some sweet and sour dressing, broccoli crowns on a whole wheat wrap and it was great.

Snacks Craving a snack? Try some almonds, or any mixed nuts. Jury is still out on the baked snacks, but I did tolerate the baked potato chips that were BBQ from Lays. Most health magazines want you to eat at least 6 times a day; this minimizes the need for snacks because you are keeping the body full with healthy alternatives

Avoid:

Fast food (OF COURSE) but soy as well. Soy while a protein will not give you the same nutrients. Rice cakes are horrible, run from them. Fast food. Fast food. Fast food. Cigarettes.

While I think this may not be as well structured as some journals, there is some good knowledge here.

More to come...

[Qwikshot]

24 Apr 2006, Evening

My stomach doesn't like the creatine and NoExplode...I think I need to take more water and maybe some pepto or immodium.

Still, pushups aplenty

3 sets of crunches (50 per set)
Arm curls with 20 lbs dumbells on a balance ball (3 sets of 10)
Russian twists with 35 lbs dumbell on balance ball ( 3 sets, 10 per side)
Dumbell lift with 35 lbs on balance ball (I guess a weighted crunch but I reach all the way back and lift upwards, great on the abs).
Dumbell bench press with 2 35 lbs dumbells (2 sets of 10)
Dumbell deadlift with 2 35 lbs dumbells (3 sets of 10)

Protein shake with yogurt to finish it out
Chicken strips (all white meat, breaded only) with olive oil, hot pepper flakes and a teaspoon of Catalina.

Watching the godfather now...

[Qwikshot]

25 Apr 2006

Struggled to get up this morning, I don't recall if I did pushups so I'm assuming I didn't.

3 Nitrix, 3 Lipo6 (almost done), 1 Fish Oil Tab, 1 Vitamin with OJ
Walked dogs...

Weighed in at 164.5, my bodyfat dropped from 32 to 20% (I think this has to do with my water intake as that is how the scale measures bodyfat, I think I've been too lax on water consumption).

My abs feel sore today, I think from those extender workouts, it's a good sore though.

Baseball

Offered Podsednik and Castillo for Teixera...uh, no. This is the same guy who lectured me on trades a week earlier.

Leading 6-4 today. I dropped Johnson for Calero simply because Kiki might be getting some save ops in Oakland.

[Qwikshot]

26 Apr 2006

Due to some family issues, didn't lift yesterday, but that's okay, it'll be my rest day. I was in pain doing chinups, so, rest is what I did.

This morning 30 pushups in less than 2 minutes...quite happy.

3 Nitrix, 3 Lipo6, 1 Fish Oil, 1 Centrum with OJ

Baseball

Losing, but I'm not out of it just a few points in each category, no cause for panic. Decided Calero was a oneshot deal; dropped for Leiber, but will keep him benched until things get better.

I'm still in need of saves.

[Qwikshot]

April 27, 2006

30 Pushups in the morning
Walked the dogs
Off to work...3 Nitrix, 3 Lip6, 1 Fish Oil, 1 Centrum

Sleeping better, yesterday worked with dumbbells, I was still sore though.
Had a glass of Cellmass with 2 creatine scoops at night, woke up fine...

Work sucks though, big time.

Baseball

Still trailing...6-4 but close.

[Qwikshot]

May 1st, 2006

Starting the real lifting schedule when I get home; I've been cooking all weekend to have some healthy meals to kickstart the metabolism.

Drinking lots of water; this morning banana blueberry whey protein w 1% milk smoothie.
Fish oil tab, Nitrix, Centrum w a little OJ (no more LIPO6 for now).

I'm going to use the Men's Health online trainer...I'll keep results posted.

Baseball

I lost 6-4 to a top tier team for the week, but I was HAPPY! Why? Well at the start of the week it was 10-0, then up until yesterday 9-1, so losing 6-4 wasn't too bad (thanks Kenny and Vincente)

I've abandoned saves (keeping Tom Gordon though) until later (I did grab Hansen, future closer of the Red Sox).

Dropped Fernando Rodney (setup men are worthless in 5x5), Dave Roberts (old and creaky) and Dmitri Young (still hurt) and grabbed

Leiber vs Marlins
Maroth vs KC
Pavano (a Yankee pitcher still injured).

If I can grab some early wins I may be able to keep on top against my newest weekly rival, who happens to be leading my division, a win against him would be nice.

[Qwikshot]

Baseball

For those reading, if any...I was just offered Steve Trachsel and Jack A. Wilson for Carlos Beltran...I kept from writing anything demeaning and promptly declined the offer.

[Qwikshot]

Weightlifting

Busy day...after taking NoExplode w Creatine I hit the weights

I followed my personalized training program and after an hour, I had a nice dinner, chicken breast sauted in olive oil (virgin) with red pepper flakes, side dish of raw veggies with fat free dressing. Dessert: apples with peanut butter.

I followed most of the schedules easy, just a pain to switch to legs because it requires a different extension.

This morning I had a nice smoothie to start the day and felt full till lunch.

It's been a good start.

Baseball
Nothing new...

[Qwikshot]

02 May 2006

Cardio after job interview...down to 164 lbs.

Baseball

7-3 over division leader. Hudson 1 hit the Rockies (hit given up by the pitcher).

[Qwikshot]

03 May 2006

Due to the job interview, getting home late, I did very little in cardio, but I did do pushups and chinups, just mentally worn down (and it was only Tuesday).

This morning, after a nice smoothie (banana, vanilla whey, 2 teaspoons reduced fat yogurt) with some chinups and pushups (still can do 30 well now).

Off to work

Baseball

Typical fashion were now down 6-4. Maroth did well and Lieber got a win but Sheets destroyed me with 3 inning pull after 7 ERs. Gordon got me a save but he's my only closer.

Bonds HR'd but the rest was pretty calm. The battle will be close.

[Qwikshot]

Weightlifting

Over the weekend I wasn't feeling so great, so I stuck to crunches and some yard work.

I'm all out of Nitrix right now, but I've been eating quite well.

Weight down to 164.5 was up to 168, may have been creatine water retention

Bench pressing safely at home at around 155 lbs (10 reps)

Squats at 115lbs.

Baseball

Traded Sheets for Turnbow...not too bad since Sheets is hurt again.

4 games under .500 though.

Did pick up Cole Hamels.

[Qwikshot]

Weightlifting

This is like week three, I'm getting some more definition but I'm adding a new element.

A Reebok Exercise Bike...every Tuesday and Thursday will be heavy cardio.

Monday's lift went pretty well, only slightly interrupted.

Today I'll use the bike

Baseball

Traded Beltran, Kenny Rogers, and Maddux for youth in the form of Fernando Rodney, Alex Rios and Brett Myers.

Rogers and Maddux can net me wins but their ERAs are creeping me out of contention, plus they're old. Beltran is getting hot but he's not like he was.

Rodney is young for a reliever and Todd Jones is on a tight leash so I'm hoping to vulture some wins and saves, plus he keeps his ERA and WHIP down. Myers is young, but the ERA and WHIP are good, and he can K, so the chances of wins are high. Rios is speedy but can hit for power, plus he's young.

Since there is no real penalty for innings pitched, I'm reducing my starter set for more relief help (stable relievers).

I did manage to grab Matsui off waivers and place him on IR.

I'm at .500 now.

[Qwikshot]

Beat to sh*t

We lose 10-0, in a competitve but ultimately disappointing week. I grab Brett Tomko since Wheeler failed to impress and Lidge has his job back. I managed to grab Jansen, a Toronto rookie too.

The hurts are Bonds and Sexson who really haven't given their all. I've had nibbles for Sexson but Bonds is an albatross.

This week should be different.

Weights

I was a pound from lifting my weight in bench pressing. Frustrating in that I can't stack more on my bench.

I was able to squat 150 easy, my neck was sore today though. I don't really have a gym set meant for such. I may have to alter my training process to maximize results.

Weigh in at 164.5 lbs, the scale reading at 17% body fat. The day before I was at 15%.