n88tr's log [foods and weights]

n88tr · 06-17-2008, 10:37 AM

Robby - Thanks, will do.

Zack - Idk, maybe with 12% or so BF, but that would be YEARS away, atm an impossible goal.

The internet reception here is really poor. I have a couple of entries I need to make but the connection resets now and again [4 days now no steady connection]... when it gets better i'll post more of my log. Cya soon.

[oh yeah and my bench numbers are better now,

]

**Zack** · 06-17-2008, 01:17 PM

at ur height u could get that big eventually. u have a larger frame to fill out

n88tr · 06-17-2008, 02:30 PM

6-15, sunday [fathers day], chest and bis

100 pm
2 slices oatnut bread
30 gram slice chicken breast

225
3 scoops noxplode [i'm only gonna use the stuff on bis, tris and chest times, otherwise i get no physical reaction from it]

230
pec deck [warmup]
2x12 80 lbs
2x12 60 lbs

bench press
2x8 65 lbs
2x8 95 lbs

barbell curl
2x8 45 lbs

seated hammer curls
3x8 20 lbs

cable curls
3x8 60 lbs

1-arm cable curls
1x8 30 lbs [left]
1x8 30 lbs [right]
4x8 20 lbs [2 sets left, 2 sets right]

concentration curls [till failure]
8x8 20 lbs [left] [4 sets left, 4 sets right]

post
mouthful squirt honey
1 scoop syntha6

stretches

45 min stationary bike LI

-- these are my new chest and bi exercises. Bhana, PM me w/ suggestions if you want, i'm fully open to any.

not much else to say, i g2g now, an eye exam at the doctors. i'll post yesterdays workout when i get back...

n88tr · 06-17-2008, 04:46 PM

6-16, monday, calves

-- just for the record, i think this will be the last exclusive time i do 'just' calves. i do realize i am wasting my time...

5 min stationary bike warmup

leg press toe press, 90 degree model
2x15 100 lbs [warmup]
2x15 100 lbs [1 set left leg, 1 set right leg]
2x8 150 lbs
2x15 150 lbs [1 set left leg, 1 set right leg]
2x8 250 lbs

seated calf raises
2x8 45 lbs
2x8 90 lbs
2x8 180 lbs
2x8 135 lbs
2x8 90 lbs

leg press toe press, 90 degree model
2x12 322 lbs
1x10 322 lbs
1x8 210 lbs
1x12 150 lbs
1x12 200 lbs
1x12 250 lbs
1x12 300 lbs

post
mouthful squirt honey
2 red stix, 1 teaspoon creatine [see below]

stretches

-- red stix [now don't be mad] are something i picked up before going to the gym, they are little vials, about 8 inches long and a diameter of about 1 inch. They are whey isolate mixed up in a red liquid [no carbs, no sugar, no fat] that tastes like Tylenol. I cracked one open, poured in my 1 teaspoon of creatine, gave it a good shaking and drank that and then cracked open another and drank that too for a total of 50 g whey isolate. On last thursday i ordered more syntha6 online from orbit [thanks zack for your sig, i saved some money with that code] but it's not supposed to come till this thursday, and i used my 'emergency' whey on sunday, or whenever i last worked out, and then i was wiped out so i picked up 4 red stix, each was like $3, so it was cheap, really cheap.

i can take some snaps of the red stix if you guys want, just to see what they look like.

today is off, but tomorrow i'll do abs, tris and cardio. day after will be light back and i'll do hams and quads.

when i was doing calves, right after the burn started, i moved over to the seated raises but it was being used [some mother****er was doing 2 of the 100 plates and 2 extra 45lb plates on each side, and the guy was small, my calves were bigger than his, weird i thought] so the burned stopped and i wasn't able to get it again, so that made me kinda sad, that and i wasn't able to go till failure, but i wasn't planning on doing it, so i guess it wasn't that big of a deal. I really dig failure, complete failure, but i can't do it every time, i just forget that sometimes.

when i saw my psychiatrist, he suggested that he should talk to his brother who once competed and "still looks the part." he said maybe his bro could hook me up with some "serious and hardcore" trainers and/or gyms, so i'm awaiting a phone call from him. we live about 40-50 miles west of milwaukee so i'd be doing some driving to get in the "hardcore" gyms but it'd be worth it if they were really hardcore and i'd learn some things. i don't know if you guys know it or not, but if there are 10 ways to get somewhere, and i want to get to that place, i will research each 10 and see what works and what doesn't, i'm really OC when i want to get something done, like it is in this situation of BBing, even though i know it takes time i want to have all the skills mentally so all that is left is time, i just dont want to waste even one workout session! we'll see how this pans out w/ his bro or him calling me.

n88tr · 06-19-2008, 12:17 PM

6-18, weds, triceps, abs

-- i did this late last night, got in at 900 pm and went till 940, fast pace

pushdowns, v-attachment
2x15 60 lbs [warmup sets]

1-arm pushdowns
2x7 50 lbs, right arm
2x7 40 lbs, left arm

pushdowns, v-attachment
1x7 90 lbs
1x7 80 lbs
1x7 70 lbs

1-arm overhead db extensions
4x7 12 lbs, left arm
4x7 15 lbs, right arm

tricep extensions machine
1x7 80 lbs
1x7 70 lbs
1x7 60 lbs
1x7 50 lbs
1x7 60 lbs

1-arm pushdowns
3x7 50 lbs, right arm
3x7 40 lbs, left arm

pushdowns, rope attachment
1x7 70 lbs
2x7 60 lbs

1-arm overhead db extensions [full muscular failure]
2x7 12 lbs, left arm
2x7 12 lbs, right arm

side bends
2x7 45 lbs [plate] left
2x7 45 lbs [plate] right
2x7 50 lbs [db] left
2x7 50 lbs [db] right
2x7 70 lbs [db] left
2x7 70 lbs [db] right

post
mouthful squirt honey
2 redstix w/ 1 teaspoon creatine [see last post for red stix explanation]

stretches

-- i didnt do what i said i was gonna do, but it felt like i could do better w/ the workout i want to do [this workout], so i did it instead. i feel like i have to do what im able at the time.

this was really ****ing good tricep workout, abs too though i should've done some leg raises in there too. anyways, it was good, very good. i cut my rest times down to 20 sec and didn't take in that much water, 2 or 3 sips from my bottle. i could really feel a decent pump in my tris, even though i didnt take any noxplode previous to the workout. i think the fast pace and volume training is all i need for a pump [took a lot of trial and error to figure this out].

i took some pics of the red stix for you guys, that digital camera sure is handy. technically they're not called "red stix" but i call them that because they look like sticks and they're red... anyways

http://n88tr.net/temp/redstix1.png
http://n88tr.net/temp/redstix2.png
http://n88tr.net/temp/redstix3.png

today is light back and cardio... gonna get in around 2-3, when there is no one there, thus no distractions. tomorrow is legs, i'm gonna try to do all of them [quads, hams and calves] in one shot, and some cardio as well. i'm looking forward to trying the 400 lb squat again and exhausting my quads w/ the stack for leg exts again. i never really thought about it but for the hack squat i do the stack, leg curl same, leg ext same and when i do cable rows i do the same... it's interesting to think about what other gyms i'll be doing later in life, i know then that a 200 lb leg curl will mean nothing, those days will be awesome and maybe then after doing some real weight my legs will look good.

**Zack** · 06-19-2008, 01:07 PM

are u holding two dumbbells when u do side bends? if so, then that's not good man. u should hold one in one hand at a time basically because u don't wanna balance out the weight, u want one side to be heavier so as to help with things.

n88tr · 06-19-2008, 01:42 PM

Quote:

Originally Posted by ZackKnight

are u holding two dumbbells when u do side bends? if so, then that's not good man. u should hold one in one hand at a time basically because u don't wanna balance out the weight, u want one side to be heavier so as to help with things.

no, i just use one in one hand while my other hand is on my hip, empty.

mr_bhana · 06-19-2008, 03:31 PM

Good job with the WOs. Hope the psychiatrist thing is doing wonders on youre self esteem!

Keep it up bro

**MikeNYY420** · 06-19-2008, 07:54 PM

Quote:

Originally Posted by n88tr

6-18, weds, triceps, abs

-- i did this late last night, got in at 900 pm and went till 940, fast pace

pushdowns, v-attachment
2x15 60 lbs [warmup sets]

1-arm pushdowns
2x7 50 lbs, right arm
2x7 40 lbs, left arm

pushdowns, v-attachment
1x7 90 lbs
1x7 80 lbs
1x7 70 lbs

1-arm overhead db extensions
4x7 12 lbs, left arm
4x7 15 lbs, right arm

tricep extensions machine
1x7 80 lbs
1x7 70 lbs
1x7 60 lbs
1x7 50 lbs
1x7 60 lbs

1-arm pushdowns
3x7 50 lbs, right arm
3x7 40 lbs, left arm

pushdowns, rope attachment
1x7 70 lbs
2x7 60 lbs

1-arm overhead db extensions [full muscular failure]
2x7 12 lbs, left arm
2x7 12 lbs, right arm

side bends
2x7 45 lbs [plate] left
2x7 45 lbs [plate] right
2x7 50 lbs [db] left
2x7 50 lbs [db] right
2x7 70 lbs [db] left
2x7 70 lbs [db] right

post
mouthful squirt honey
2 redstix w/ 1 teaspoon creatine [see last post for red stix explanation]

stretches

-- i didnt do what i said i was gonna do, but it felt like i could do better w/ the workout i want to do [this workout], so i did it instead. i feel like i have to do what im able at the time.

this was really ****ing good tricep workout, abs too though i should've done some leg raises in there too. anyways, it was good, very good. i cut my rest times down to 20 sec and didn't take in that much water, 2 or 3 sips from my bottle. i could really feel a decent pump in my tris, even though i didnt take any noxplode previous to the workout. i think the fast pace and volume training is all i need for a pump [took a lot of trial and error to figure this out].

i took some pics of the red stix for you guys, that digital camera sure is handy. technically they're not called "red stix" but i call them that because they look like sticks and they're red... anyways

http://n88tr.net/temp/redstix1.png
http://n88tr.net/temp/redstix2.png
http://n88tr.net/temp/redstix3.png

today is light back and cardio... gonna get in around 2-3, when there is no one there, thus no distractions. tomorrow is legs, i'm gonna try to do all of them [quads, hams and calves] in one shot, and some cardio as well. i'm looking forward to trying the 400 lb squat again and exhausting my quads w/ the stack for leg exts again. i never really thought about it but for the hack squat i do the stack, leg curl same, leg ext same and when i do cable rows i do the same... it's interesting to think about what other gyms i'll be doing later in life, i know then that a 200 lb leg curl will mean nothing, those days will be awesome and maybe then after doing some real weight my legs will look good.

400lbs squats? Maybe I missed something, but if you're squating 400 why aren't squats in your normal leg workout?

**Zack** · 06-19-2008, 08:50 PM

i didn't notice that til mike brought it up.

Blitzkrieg · 06-19-2008, 09:10 PM

He must have meant leg press.

**Zack** · 06-20-2008, 08:48 AM

that's what i was thinking too

n88tr · 06-20-2008, 10:58 AM

In the post i said i was looking forward to squatting 400 again... so I do use the hack squat machine... thus, i do squat. where is the confusion there?

I do both, leg presses and squats... i'm more comfortable w/ the hack squat though as compared to the leg press; sometimes the leg presses' seat angle hurts my lower back when i do 400+ lbs, so i stick to the hack squat, but then again i'm limited there too, the stack is only 400 lbs on the hack squat machine... but since my back injury, i don't do 400 on the hack squat, though i'd like to.

6-19, thurs, "light" back

WO at 230 pm

cable row
2x15 100 lbs [warm up sets]
2x7 120 lbs

seated cable row [freemotion machine, very similar to the seated row ^]
2x7 50 lbs

seated cable row w/ torso twist, 1-arm row
1x7 60 lbs, left arm
1x7 60 lbs, right arm

seated cable row
1x7 60 lbs

seated cable row w/ torso twist, 1-arm row
1x7 100 lbs, left arm
1x7 100 lbs, right arm

seated cable row
1x7 70 lbs

seated cable row w/ torso twist, 1-arm row
1x7 80 lbs, left arm
1x7 80 lbs, right arm

1-arm row [dbs]
2x7 20 lbs [1 sets left arm, 1 set right arm]
2x7 30 lbs
2x7 40 lbs

cable row
2x7 100 lbs
2x7 150 lbs [a mistake there, too much weight, but there was no pain atm, so i think i just have to pay closer attention to volume instead of weight, idk]

post
mouthful squirt honey
2 cans tuna [44 g protein, no fat], i mixed the 1 teaspoon creatine in the cans

30 mins LI on stationary bike

stretches

-- I want to say that there is a distinct difference between the cable row and the seated cable row machines. the cable row is what you think it is but the cable row is where i am seated upright, with a pad over my legs and i have a handle in each hand, where i pull those back, elbows pinned to my sides... very similar to the cable row, like i said. i do 2 different machines because i feel the cable row working more of my lats and lower back, whereas i feel the seated cable row hitting more of my upper as well as my anterior deltoids. so 2 machines for slightly different parts of the back...

Those last sets of the cable row were too much but it didn't hurt the the time so i think it was too big of a jump from last time just doing 100 lbs then jumping up to 150 lbs. also i did the 1-arm rows, that i also didn't do last time, overall i think there was too much volume and weight.

I see Steve, my physical therapist on the 24th so i'll let him know how it all went [or didn't go, well, i mean]. i also think i should've stretched my back after the post instead of after the bike LI... ****, that was dumb.

well, after having a sore back [my other back works didn't leave me as sore as this] i'm not really looking forward to legs today... maybe i won't do any leg presses and just stick to the squats... we'll see how it goes

JNB · 06-20-2008, 04:14 PM

I think there's confusion because they haven't been appearing in each leg workout. I also think its a bad idea to attempt to squat 400 lbs. considering
A) You had a knee injury and you said you barely did them at all.

Quote:

Originally Posted by n88tr

I can cut out the squats, considering I don't do them hardly at all. Back a few months ago, winter break at uni I go up to the max plates on the machine, hack squat, 410 lbs with ease, good deep squats, way before my injury to the knee.

B) You just had a recent back injury and said you didn't want to **** around with squats and risk further injury.

Quote:

Originally Posted by n88tr

no, i never fool around with squats. thats a great place to get seriously injured, i don't **** around with that. ive not squatted since my back injury so its been a while anyway.

C) It seems as if your hack squats in your leg workouts have been inconsistent at best, hence why everyone seems to be wondering if you misspoke. The last amount of weight I think I saw under hack squats was around like 260 max, so I'm really hoping that when you say you're looking forward to squatting 400 lbs. again you mean after you become accustomed to the squatting again with the lighter weight you were using and working your way up rather than just going to the gym and throwing ten plates on it and risking further injury.

Just my two cents.

n88tr · 06-20-2008, 05:43 PM

Duly noted.

n88tr · 06-20-2008, 07:52 PM

6-20, fri, lower

5 min bike warmup

leg extensions, the first 4 sets were still warmups for me
2x15 60 lbs
2x7 150 lbs
2x7 200 lbs
2x7 250 lbs
2x7 230 lbs

hack squat
1x7 200 lbs
1x7 180 lbs
1x7 160 lbs

seated leg curls
1x7 150 lbs
1x7 130 lbs
1x7 100 lbs

lying leg curls
1x7 100 lbs

leg press
1x7 245 lbs
1x7 335 lbs
1x7 150 lbs
1x7 425 lbs

seated calf raises
1x7 90 lbs
1x7 115 lbs
1x7 125 lbs
1x7 180 lbs

leg press toe press [this was all 1 giant set, no rest]
1x7 322 lbs
1x7 200 lbs
1x7 160 lbs
1x7 100 lbs
1x7 322 lbs

post
mouthful squirt honey
1 packet ON nitro 24 release [it came free with my 3 tubs of Syntha6 that came yesterday evening,

], 48 g protein, mixed w/ 1 teaspoon creatine

stretches

-- i got a crazy ****ing pump in my calves when i did that last giant set, a lot of pain but i was smiling through it gritting my teeth, **** it was intense but fine indeed. it came on so fast, i was kinda surprised. now i know what a pump in my calves feels like.

i decided early on do concentrate on the weight and not the volume, i think this is the path i want to take on my bulk: heavy weight, but keep it in the 7 rep range with 3 or 4 sets max [giant sets excluded since they're rare for me]

i went in at 530 pm, i though i'd be crowded but i guess not on a friday, but w/e. it was a great workout and i didn't push too hard w/ my bad back.

tomorrow i'll do chest, arms, traps and forearms. i'll take some noxplode and do forearms last, they'll have a wicked pump by then. that'll be saturday, sunday i have off and monday will be cardio and tues i meet w/ my PT for another meeting.

Blitzkrieg · 06-20-2008, 11:56 PM

Quote:

Originally Posted by JNB

I think there's confusion because they haven't been appearing in each leg workout. I also think its a bad idea to attempt to squat 400 lbs. considering ....

.....again you mean after you become accustomed to the squatting again with the lighter weight you were using and working your way up rather than just going to the gym and throwing ten plates on it and risking further injury.

Just my two cents.

Good looking out JNB.

**Zack** · 06-20-2008, 11:59 PM

the man has a good point

n88tr · 06-21-2008, 10:10 AM

Yeah, if i don't maintain my WOs with the heavy weights like 400lb squats, i can't jump back on that weight after a few weeks away from the squats, i keep forgetting that. 200 lbs, what i did max last time was a lot, imo, but 400 will come again, i don't doubt that.

once i go back to college in the fall [i'll be a senior then] they don't have a hack squat machine and i dont dare do a free weight squat so i'll be sticking to the COMFORTABLE leg press and other leg machines at the uni gym.

Would be ok to think that if i concentrate on the machines i can at uni gym, even though there is no hack squat machine, when i go home on the weekends i might be able to do 400 lbs squats [just thinking out loud here, chime in please] after i had strengthened up my legs with the available machines? I know the squat works quads, back and hams and i do have to do a combination of machines [leg press, leg curl, leg ext, lunge, etc] to get the same effect of a squat, but do you think all those machines would help me build up to squatting 400 again? i'm thinking yeh, but i wanted some opinions, please.

n88tr · 06-21-2008, 06:59 PM

6-21, saturday

830 am, up

835
2 scoops syntha6
1.5 packets oatmeal
3 CLA, 1 multivit

1115
2 slices whole wheat
30 gram chicken breast [sandwich]

100
1 slice whole wheat
protein bar, 23 g protein

130
2 scoops syntha6

200
1 scoop noxplode

205
workout = bis and chest

cable bench press [warmup sets]
1x15 30 lbs
1x12 25 lbs

bench press
1x7 65 lbs
2x7 85 lbs

cable curls, straight bar
1x7 50 lbs
1x7 60 lbs
1x7 70 lbs

db bench press
1x7 40 lbs
1x7 35 lbs
1x7 30 lbs

hammer curls
2x7 20 lbs
1x7 25 lbs

1-arm cable curls
4x7 20 [2 sets left, 2 sets right]

barbell curls
3x7 45 lbs

concentration curls
4x7 20 lbs [2 sets left, 2 sets right]

330, post
mouthful honey
2 scoops syntha6, 1 teaspoon creatine

stretches

430
2 medium carrots
1 full stalk broccoli
30 gram chicken breast

700 [planned from now on, it's 558 now]
3 medium carrots
1 medium red delicious apple
30 gram chicken breast

930
3 medium carrots
1 medium red delicious apple
30 gram chicken breast

1030, bed
1 cup fat-free cottage cheese
30 grams almonds
3 CLA

-- tomorrow is off, no cardio. monday, we'll see what happens. It was a ****ty WO today, but atleast i went and got some done.

n88tr · 06-24-2008, 10:31 AM

nothing sun or mon, tues i just had another PT appt... nothing new, same old, same old, a few new exercises. I know it's serious when just doing 2 lbs of some exercise makes my back hurt....

anyways i'm going to try to hit my whole lower EXACTLY the same as i did last week, see how the replication goes... my calves won't be pleased but it's not painful unless you count the lactic acid burn, but that's when the pump comes, after i break through the burn. damn, but that is satisfying, that makes my week.

n88tr · 06-24-2008, 06:22 PM

6-24, tues, lower

-- I modified the workout a bit, I added more weight and volume, though I went a little nuts on the last exercise...

220 pm
5 min bike, warmup

leg extensions
2x15 60 lbs
2x7 150 lbs
2x7 250 lbs
2x7 230 lbs

hack squat
2x7 200 lbs
2x7 190 lbs
2x7 180 lbs
2x7 170 lbs

seated leg curl
1x7 150 lbs
1x7 130 lbs
1x7 100 lbs
1x7 90 lbs

lying leg curls
1x7 100 lbs
1x7 130 lbs

leg press [traditional model]
1x7 245 lbs
2x7 335 lbs
1x7 445 lbs

seated calf raises
1x7 90 lbs
1x7 135 lbs
1x7 180 lbs
1x5 225 lbs
1x3 225 lbs [****in' heavy]

leg press toe press [1 giant set, no rest]
1x7 322 lbs
1x7 200 lbs
1x7 160 lbs
1x7 140 lbs
1x7 120 lbs
1x7 100 lbs
5x7 322 lbs [trying to break through the burn]
1x7 200 [complete ****ing failure, but no pump]

post
mouthful of honey
2 scoops syntha6, 1 teaspoon honey

stretches

-- Well so much for sticking to the plan... I should've gone heavier on the leg extensions and hack squats but I didn't want to deplete my energy early on... there's always next time.

I don't know what the **** i was thinking doing all those extra sets on the toe press, i was so pressed on getting through the burn and getting that pump like last time but it didn't happen and i kept pressing until i was surprised i couldn't press the stack and i had to lower it to 200... 12 sets is a lot more than i ever did before, i maybe did 6 on some of my college gym workouts, but i was using a lot less weight as well, so i guess i set a new personal best. but only the last few 4 sets were really grueling, the 5x7 322 was where i felt the burn, though it wasn't as intense as last time...

Tomorrow is tris, abs and cardio.

**Zack** · 06-24-2008, 11:42 PM

I'm still unsure of how you're doing this all with a bad back haha

n88tr · 06-25-2008, 10:11 AM

It's my upper back, I keep it isolated from the WO, it's not hard. If I feel any strain, its on my tris and bi exercises. When I stand doing WOs, that's when it hurts a little bit. I shift around until it doesn't hurt or come back to it later.

n88tr · 06-26-2008, 11:10 AM

6-25, weds, tris abs cardio

3 mins prior to bike, 3 scoops noxplode [new flavor, yogurt or something like that]

5 min bike warmup [heart rate up]

tricep extensions machine
2x15 60 lbs

cable pressdowns, v-bar attachment
1x7 90 lbs
1x7 100 lbs

1-arm cable pressdowns
1x7 40 lbs [left arm]
1x7 40 lbs [right arm]
1x7 40 lbs [left arm]
1x7 50 lbs [right arm]
1x7 50 lbs [left arm]
1x7 60 lbs [right arm]

1-arm overhead extension
8x7 15 lbs [4 sets left arm, 4 sets right arm]

rope pushdowns
1x7 60 lbs
1x7 80 lbs

close-grip bench press [new]
1x7 65 lbs
2x7 85 lbs

db side bends
1x7 40 lbs
1x7 60 lbs
1x7 80 lbs

leg raises
4x7

post
mouthful honey
2 scoops syntha6 w/ 1 teaspoon creatine

stretches

bike, 45 mins LI

-- I tried something new, the close-grip bench press and i def felt my triceps working with it. This is probably my favorite exercise, next to the db overhead extensions. I like the db exts more because i really feel my tris working hard whereas other exercises like the pressdowns, it takes a few sets for me to feel it working; i guess the muscle is still warming up.

I notice it now, looking over the log, i only do 2 or 3 sets for most exercises but then do a lot for the db exts. I was near failure on the db exts but remembered the close-grip bench so i did those fast. I don't think I want to just do 2 sets of an exercise, 3 atleast, but i was at failure after the bench so it was a good workout.

Cardio was a bit weird, the bikes are ****ed machines, you can do a min of 10 mins [i just jump off after 5, the machine resets itself after some minutes of being idle] and a max of 30, that is ****ing stupid. Anyways, i had to stop around 25 min b/c i couldn't see, the sweat was running so thick, and get a towel, like 50 feet away and the machine reset itself so i had to start over with another 20 fresh minutes, but those were easy. That's how i do cardio on the bike, but most times i remember i need a towel and bring it with me to the bike.

Chest and bis today, i'm looking forward to the bench, pec deck and barbell curls. The bench and the curls are new but i've been missing the pec deck. So that's what I did yesterday and what i'm gonna do today.

**MikeNYY420** · 06-26-2008, 01:57 PM

If you don't feel the muscle working on pressdowns either up the weight or change your form. Pressdowns are a really good tricep isolator if they're done right. Bench press is in my top 2 or 3 favorite exercises, that's great for overall upper body strength.

n88tr · 06-27-2008, 09:21 AM

6-26, thurs bis and chest

pec deck
2x15 70 lbs
1x7 130 lbs
1x7 150 lbs

cable curls
1x7 80 lbs
1x7 90 lbs

1-arm cable curls
1x7 50 lbs, right arm
1x7 40 lbs, left arm
3x7 40 lbs, right arm
3x7 30 lbs, left arm

seated hammer curls
1x7 25 lbs
3x7 20 lbs

bench press
2x7 85 lbs
1x7 95 lbs
1x7 90 lbs

db bench press
2x7 30 lbs
2x7 25 lbs

concentration curls
6x7 20 lbs [3 sets left arm, 3 sets right arm]

pec deck
1x5 130
1x4 100 [failure]
2x7 80 lbs

post
" " same as last time

stretches

-- My only comment is that I need to pay more attention to the order of my exercises and keep the bicep exercises together and my chest exercises together. I think my next gym date, I'll write down what I will do in the order and then just write down the weight and reps when i do it.

n88tr · 06-28-2008, 10:54 AM

6-27, fri shoulders, back

cable row
1x10 50 lbs

1-arm cable row, torso twist
1x7 60 lbs, left arm
1x7 60 lbs, right arm

cable row
1x10 50 lbs

1-arm cable row, torso twist
1x7 60 lbs, left arm
1x7 60 lbs, right arm

cable row
1x7 70 lbs

1-arm cable row, torso twist
1x7 80 lbs, left arm
1x7 80 lbs, right arm

lat pulldowns, wide grip
1x7 60 lbs
2x7 70 lbs

lat pulldowns, close reversed grip
1x7 80 lbs
2x7 100 lbs

db shrugs
2x7 30 lbs
2x7 50 lbs
2x7 40 lbs

machine shoulder press
1x10 40 lbs
1x7 60 lbs
2x7 70 lbs

post
" " same as last time

stretches

40 min LI bike

-- I took it easy on my back, i have to learn to live with this for a time now, and not push myself to injury again. Everyday I will have to remind myself, but I will get through this.

My traps warmed up quick from the cable rows and lat pulldowns, I could def feel them struggling, it was good fun.

Today is rest, tomorrow it'll be lower, all in one crack again.

n88tr · 06-30-2008, 10:27 AM

6-29, sunday, lower

3 scoops noxplode

5 min bike warmup

leg extensions
2x15 50 lbs
1x10 100 lbs
1x10 120 lbs
1x8 130 lbs
1x8 150 lbs

hack squat
1x15 100 lbs
1x12 120 lbs
1x10 140 lbs
1x6 160 lbs
1x4 180 lbs

seated machine leg curl
1x15 50 lbs
1x12 75 lbs
1x10 100 lbs
1x8 125 lbs
1x6 135 lbs [really feel them struggling,

]

single leg curls
1x10 30 lbs, left
1x10 30 lbs, right
1x6 40 lbs, left
1x6 40 lbs, right

leg press toe press
1x10 322 lbs
1x9 312 lbs
1x8 300 lbs
1x7 288 lbs
1x6 276 lbs

seated calf raises
2x12 90 lbs
2x10 135 lbs
1x6 160 lbs
1x4 170 lbs

1-leg leg press toe press
2x7 120 [1 set left leg, 1 set right leg]
2x7 100 [" "]
2x7 80 [" "]

[more] leg extensions
1x8 300 lbs
1x6 250 lbs
1x6 200 lbs
1x6 160 lbs
1x6 130 lbs

[more] seated machine leg curls
1x10 100 lbs
1x8 120 lbs
1x6 130 lbs
1x6 140 lbs
1x4 150 lbs

post
" " same as last time

stretches

-- I got some volume done but it wasn't a "to-failure" workout, even though those "more" sets at the end didn't push me over the edge. It was good though, some young bro told me i was doing my leg curls wrong, i just stared at him till he looked away.

Today is abs, cardio and tris, i think i like working my triceps more than my lower. I also want to take noxplode every workout day, just to get those veins bigger and help out blood flow.

**Zack** · 06-30-2008, 10:35 AM

im proud of you man. keep up the good work. you're getting there and making it happen. WOO!! GO N88TR!!!!!!