[nolimits7]

I'm in Week 3 of my current workout plan. Here is my workout from Monday 2/18:

*note: F = Failure set, D = Dropset, SM = Smith Machine

Flat Barbell Bench Press - 5 x 5,5,4,4,13 @ 185,185,190,190,135(D/F)
Incline Dumbbell Press - 4 x 6,5,5,5 @ 60,65,70,75
Decline Dumbbell Press - 3 x 8,6,4 @ 65,70,75
Decline Dumbbell Flye - 3 x 10,8,8 @ 35,40,40
Chinups - 8,5,6,5 = 24
Bent-Over Row (SM) - 5 x 6,5,5,5,10 @ 155,175,195,195,145
Wide Grip Lat Pull - 4 x 6,5,5,4 @ 160, 180, 190, 190
One-Arm DB Row - 2 x 10 @ 55,55 - right shoulder popped so i switched to seated row for 2 sets: 2 x 8,6 @ 180

I used NoXplode for my pre-workout, Cellmass for my post-workout, as well as 192g Optimum Nutrition Whey Protein for the day, and Nitrix

[nolimits7]

Today I did shoulders & arms:

Upright Row (SM): 4 x 15,12,8,7 @ 95,105,115,125
Overhead DB Press: 4 x 6,5,5,10 @ 55,60,65,40(D/F)
Front DB Lat Raise: 3 x 8,8,6 @ 20,20,25
Barbell Bicep Curl: 5 x 6,5,5,4,8 @ 65,75,80,90,60(D/F)
DB Preacher Curl: 4 x 8,6,6,6 @ 20,25,30,35
Cable Rope Hammer Curl: 3 x 12,10,8 @ 90,100,120
Closed Grip Bench Press: 5 x 6,5,5,5,13 @135,145,150,155,125(D/F)
DB Lying Tri Ext: 4 x 5,6,6,6 @ 35,30,30,30
Cable Rope Pressdown: 3 x 10,10,7 @90,100,110


Today I took Nitrix when I woke, 48g protein shake w/ breakfast, NoXplode before workout, 48g protein between shoulders and biceps, cellmass post workout, and I'll drink atleast 2 more protein shakes and the rest of my daily Nitrix supplement. I think I'll also be doing a serving of mass-tech atleast on the days I work and don't have time to cook.

[nolimits7]

Wednesday is my 1st "lower-body" day of the week:

My rest periods are usually 60-90 between sets and 3 min between exercises

Leg Press: 5 x 6,5,5,5,15 @ 420,470,500,530,310 (30 sec rest between last 2)
DB Lunge: 3 x 10,8,8 @ 30, 35, 35 -so the total weight is twice that
Machine Leg Curl: 3 x 10,8,8 @120,135,150
Plate-Loaded Leg Curl: 2 x 6 @ 30,35 -kinda trying it out, thats each leg
Deadlift: 4 x 8,6,4,8 @ 225,245,265,185(F)
Lower Back Ext: 3 x 12,12,12 @ 25,25,0
Seated Calf Raise: 4 x 8,6,6,5 @ 100,110,120,130
Standing Calf Raise: 3 x 12,10,10 @ 195,215,235

I drank a protein shake then played basketball for roughly 30-45 minutes (not non-stop)

[nolimits7]

Today was my 2nd day of Chest and Upper Back this week. I was feeling pretty good and went up on alot of lifts compared to last week

Flat Dumbbell Press: 4 x 7,6,5,4 @ 70, 75, 80, 85
Incline SM Press: 5 x 8,6,5,4,11 @ 165,185,195,205,155(D/F)
DB Pullover: 3 x 8,6,5 @ 70,80,85
Incline DB Flye: 3 x 10,8,8 @40,45,45

Drank Protein Shake at this time

Chin-ups: 10,6,5,4 =25
Rev-Grip Bent-over Row on SM: 5 x 6,6,6,5,12 @155,175,185,200,145(D/F)
Closed Grip Lat Pull: 4 x 8,6,5,5 @ 170,180,200,210
Straight Arm Lat Pull: 3 x 12,10,10 @ 120,130,140
Pec-Deck Flye: 3 x 15,10,10 @ 120,135,165

Abs:
Swiss Body Ball: 3 x 50,50, 30 (twist) 20 (reg)
Cable Crunch: 3 x 25 @ 170,170,150

I was really happy with this workout. Especially the flat DB BP because last week I struggled with the 80's.......

[nolimits7]

Today I lacked energy, but I still pushed through and completed most of my Friday workout:

Overhead Shoulder Press on SM: 5 x8,5,5,4,9@ 135,140,145,150,115(D/F)
Barbell Upright Row: 4 x 8,6,5,4 @ 77.5,92.5,102.5,112.5
Side/Bent-Over Lat Raise: 3 x 10,8,10 @ 15,20,25(6) + 20(4)
Rev. Pec-Deck Flye: 3 x 10,8,8 @ 105,105,120

Alt. DB Curl: 4 x 6 @ 40,40,35,35
Barbell Preacher Curl-Inside Grip: 3 x 8,6,6 @75,75,75 - this is where my wrist and forearms started hurting really bad
High Cable Curl: 3 x 12 @ 40,30,30

Seated Overhead Tri-Ext: 4 x 8,6,5,5 @ 70,75,80,85-most ever
S.A. Rev Grip Pressdown: 2 x 12 @ 20,20
Weighted Bench Dip: didn't do-not enough time

Overall, I performed decent despite my lack of energy & focus. Hopefully I can be more energized tomorrow for legs because that workout takes alot out of me.

[YM123]

keep up the work mate,, id say try and get as much nutrients as you can from whole food if possible

[chrispghmuscle]

Nice job bro,, keep pumpin.

[nolimits7]

I forgot to put down some goals when I started this log.


My main concern right now is getting bigger. I have been around 168-172 lbs for many months now. I would like to weigh around 185, without any added fat. I believe I'm around 13% body fat at the moment.

As far as lifting goes, I have been on a plateau on bench press for quite awhile. I would like to be able to press 225lbs within a month (my 1-rm was 215 about 3 weeks ago).

I also want to be more consistent w/ my leg workouts. I need to focus more and take them just as serious as the rest of my bodyparts. I'm more likely to let myself miss a leg day than any other day, this needs to stop.

[nolimits7]

This is the start of my 4th week on this current program:

Today I tried 215 and finally I had no problem doing it once (3 weeks ago I had help)

Protein Shake 1.5 hrs before workout: 48g

NOxplode 30 mins before workout

1/2 Mi warm-up run at brisk pace

Flat BB BP: 5 x 5,5,5,5,5/8 @ 185,185,190,190,190/135 (D to F)
Inc DB BP: 4 x 8,5,5,5 @ 60,65,70,70
Dec DB BP: 3 x 8,6,5 @ 65,70,75
Inc DB Flye: 3 x 10,10,8 @ 40,45,45

Protein Shake here: 48g

Chinups: 10,8,5
Bent-over Row (SM): 4 x 8,8,6,6/15 @ 165,175,195,195/145 (D to F)
Wide Grip Lat Pull: 4 x 8, 6, 5, 5 @ 160, 180, 190, 190
One-Arm DB Row: 3 x 10,10,8 @ 60,65,70

Abs:

SBB: 2 x 50 (twist left then right on last 20 of each set)
Rev Inc Crunch: 2 x 12,8
Dec Med Ball Twist: 3x to failure (10lb med ball)
SBB: 1 x 50 reg

Post Workout: Cellmass, then 48g protein 30 minutes later

Before bed: 48g protein

Also bsn's nitrix 3x daily

[nolimits7]

My right elbow is sore from basketball (on saturday)...I think I slightly hyper-extended it.

Upright Row: 4 x 15,12,9,6 @95,105,110,125
Overhead DB Press: 4 x 8,6,5,4 @ 55,60,65,65 - 70 was too much
Front Alt. DB Lat Raise: 3 x 8, 12, 10 @ 20, 25(6) + 20(6), 25(6) + 20(4)

Standing Barbell Curl: 5 x 8,6,5,5,10 @ 65,75,85,95,55 - I had help w/ 95 (more like cheat curls)
DB Preacher Curl: 4 x 8, 8, 6, 5 @ 25,25,30,35
Cable Rope Hammer Curl: 3 x 10,8,9 @ 100,120, 120(6) + 110(3)

Closed Grip BP: 4 x 8,5,5,10 @ 135,145,150,125 (D/F)
Lying DB Tri Ext: 2 x 8,4 @ 30 - this is where my elbow just killed me
DB Kickback: 3 x 12,10,8 @ 20,20,25

[mr_bhana]

good job man, how old are you? whats your nutrition like?

[nolimits7]

I'm 24 years old. My breakfasts usually included 2 slices wheat bread, 2-3 eggs w/ eggbeaters egg whites added, a banana, granola cereal. My lunches usually consist of chicken or lean 93/7 hamburger, maybe a small pasta side/rice, and vegetable. I eat alot of small snacks as well: granola bars, yogurt, strawberries, Peanut butter sandwiches. My suppers are usually like my lunches because I can't stand fish. Sometimes I eat tuna though. I try to take 4 - 48g protein shakes each day. My late night snacks are usually cottage cheese, but sometimes crackers w/ salsa. I also take Noxplode before my workout, Nitrix thoughout the day, Cellmass post-workout and at bedtime if i remember. Im switching to Celltech when my cellmass runs out. I work 5 nights a week so fixing complex suppers is tough. I have honestly been trying to eat more calories, but I'm wary of eating just anything. I stay away from almost any fried food. I love pizza, but try and limit it to once a week. I never eat white bread, unless at a restuarant that doesn't have wheat bread.

If anyone has advice on some diet improvements I can make, let me know.