[n88tr]

Ty, Zack. It means a lot to me bro. Everyday I try to push a little harder then last, slowly but surely I am feeling, doing and looking better.

In half a year I'll start looking "good."

6-30, monday, triceps, cardio

3 scoops noxplode, 5 mins prior

tricep machine extensions
2x15 50 lbs

pushdowns
1x10 70 lbs
1x6 100 lbs
1x8 90 lbs
1x6 60 lbs

1-arm pushdowns
1x6 40 lbs, left arm
1x6 30 lbs, right arm
1x8 40 lbs, left arm
1x8 30 lbs, right arm

close-grip bench press
2x8 65 lbs
2x6 75 lbs

1-arm overhead extension
1x8 12 lbs, left arm
1x8 15 lbs, right arm
1x6 15 lbs, left arm
1x6 15 lbs, right arm
1x7 12 lbs, left arm
1x7 15 lbs, right arm

pushdowns
1x8 80 lbs
1x7 70 lbs
1x6 60 lbs
1x10 50 lbs

close-grip bench press
2x8 75 lbs
1x6 85 lbs
1x6 65 lbs

tricep machine extensions
1x12 60 lbs
1x10 50 lbs
1x9 40 lbs
1x8 46 lbs [getting close to failure]

pushdowns
3x6 70 lbs

1-arm pushdowns
1x6 30 lbs, left arm
1x6 30 lbs, right arm

post
" " same as last time

stretches

40 min bike LI

-- I didn't do abs but I will soon. Tomorrow is chest and bis. Next day is off.

[n88tr]

7-1, tuesday, bis and chest

5 min prior, 3 scoops noxplode

cable bench press
1x15 30 lbs
1x5 40 lbs
1x15 45 lbs
1x7 40 lbs

bench press
2x7 85 lbs
2x8 65 lbs

db bench press, flat
2x8 30 lbs

db bench press, incline
2x8 25 lbs

1-arm cable curls
2x8 40 lbs [1 set left arm, 1 set right arm]
4x8 30 lbs [2 sets left arm, 2 sets right arm]

preacher curl
1x8 45 lbs
3x8 35 lbs

concentration curls
4x10 20 lbs

pec deck
1x8 130 lbs
1x6 150 lbs
1x4 100 lbs [near failure]

post
" " same as last time

stretches

-- I got a crazy pump in my forearms doing the 1-arm cable curls, and in the middle of the preacher curls, my bis were swelling too. I didn't really expect to have a good workout, but it was great.

Tomorrow is completely off.

[n88tr]

Does it make any sense that after training my chest, my back hurts more? It does...

[chrispghmuscle]

Originally Posted by n88tr

Does it make any sense that after training my chest, my back hurts more? It does...

Yes your back plays a role in chest excersizes.. If your back hurts, start strenghtening it.

Heavy Deads, Squatting and Chest will build big for you..

Do them Deads..

[n88tr]

I see my PT on tues so i'll have him introduce them to me.

I specifically want my upper back to grow, are there any workouts specific to that area?

[Zack]

most of ur upper back is taken up by ur trapezius, the other muscles would typically be your teres major, teres minor, rhomboid, and a couple other small ones.

[n88tr]

so i'm thinking shrugs, lat pulldowns, cable rows, 1-arm rows [and dead when i learn them on tuesday].

any other suggestions?

[chrispghmuscle]

Seated bent over shoulder raises. When you're doing seated rows, when you pull the cable up to your chest aim a little higher, this will place emphasis on your upper back.

Try it once and see how it feels days after. You will know if you targeted the area or not.

[n88tr]

I remember doing those in PT, they were really hard. I was struggling with 2 lb dbs.

[Zack]

youtube yamagishi's back workout. he does this two armed dumbell row things that i've been doing. it puts great definition and mass on ur back

[n88tr]

I got those two videos. I'll see which one's which. Thanks.

7-3, thursday, lower

5 mins prior to workout, 3 scoops noxplode

leg extensions
2x20 60 lbs
2x15 60 lbs

hack squats
2x16 160 lbs
2x7 260 lbs

leg press
2x15 265 lbs
2x12 355 lbs

seated leg curl
2x15 80 lbs
2x12 90 lbs

leg extensions
1x7 300 lbs
1x10 250 lbs
1x6 200 lbs
1x7 130 lbs

leg press toe press
1x10 270 lbs [not enough energy for the whole stack]

leg press toe press, single leg
1x9 120 lbs, left leg
1x9 120 lbs, right leg
1x9 150 lbs, left leg
1x9 150 lbs, right leg

hack squat
1x12 140 lbs
1x7 140 lbs

seated calf raises
2x10 105 lbs
2x10 130 lbs

seated leg curl
2x10 100 lbs
2x8 120 lbs

leg extensions
2x10 100 lbs
2x10 120 lbs
2x10 130 lbs
2x10 140 lbs
2x8 150 lbs

Post
" " same as always

Stretches

-- I was contemplating 40 mins of bike cardio but i was wobbly going down the stair to the locker room, i was all rubber legs. I took no prisoners with the workout and did what i felt like and in the order i felt i could do the most good. I rotate my lower a lot, doing squats here, leg press there, leg exts, squats revisited, leg exts revisited, i get more energy to come back at a later date in the workout. I feel my lower straining hard so i'm not wasting my time, though i don't think the toe presses do me any good, i feel a lot more of my calf straining in the seated raises.

When i was taking my post i was seeing white... the intensity was really high and i didn't drink much water, about 1/4 of my blender bottle, about 250 ml. I kept the rest periods between sets short like i've been doing for about a few weeks now, 20-25 seconds max of rest.

After i drank my honey and shake, i went to take a piss and immediately i had to ****, and i had diarrhea. i was light headed and was close to throwing up but i managed to keep it down. Next time i'll take in more water, i think that's why i was seeing white and feeling a bit dizzy.

Tomorrow is July 4th and the Ymca is closed so the day after will be
Back, abs and cardio. I might work my forearms tomorrow; in the basement i have some weights my dad made for me with scrap metal. I temporarily misplaced my memory card for my digital camera, but i'll look for it so i can snap some shots of my custom weights, they're pretty neat looking. I was really depressed today but as always, my workout cheered me up.

[n88tr]

july 5th, saturday, shoulders, back, calves

5 mins prior, 3 scoops noxplode

machine shoulder press
1x18 40 lbs
1x15 40 lbs
2x7 70 lbs

seated cable row
1x10 50 lbs

1-arm seated cable row w/ torso twist
1x10 60 lbs, right arm
1x10 70 lbs, left arm

seated cable row
1x10 50 lbs

1-arm seated cable row w/ torso twist
1x10 70 lbs, right arm
1x10 80 lbs, left arm

machine shoulder press
1x7 60 lbs
1x10 60 lbs

lat pulldowns, wide grip
1x10 70 lbs
1x10 80 lbs

lat pulldowns, close reversed grip
1x10 90 lbs
1x10 100 lbs

cable row
1x10 100 lbs
1x10 120 lbs

lat pulldowns, close reversed grip
1x10 120 lbs
1x10 100 lbs

db shrugs
1x7 30 lbs
2x7 45 lbs

leg press toe press
1x10 150 lbs
1x10 160 lbs
1x10 170 lbs
1x10 180 lbs
1x10 190 lbs

seated calf raises
2x10 105 lbs
1x10 195 lbs
2x10 150 lbs

Post
" " same as always

Stretches

40 mins bike LI

-- Calves were a bit of an after-thought, I didn't give em' much rest but I wanted to switch it up a bit and hit them again. I wanted to do a big set like I did last time with the toe press but I figured it could wait till next time. This time it was just a regular workout, no failure. Next time will be special.

I need to build up my back but i don't want to put it in any danger. A month or more of 100 lb range and then we'll see how things are shaping up. I'll get a lot of questions answered on tuesday when I see my PT again, and i'll have him show me how to do a freeweight squat, if he know how.

Tomorrow i'll do triceps, abs and more cardio.

[n88tr]

7-6, sunday, tris

5 mins prior, 3 scoops noxplode

tricep extensions machine
2x15 50 lbs

close-grip bench press
2x9 85 lbs

cable pushdowns, v-attachment
1x10 60 lbs
1x5 100 lbs
1x5 90 lbs
1x8 80 lbs
1x10 70 lbs

1-arm behind the ear db extensions
1x7 15 lbs, left arm
1x7 15 lbs, right arm
1x8 12 lbs, left arm
1x8 15 lbs, right arm
1x9 15 lbs, left arm
1x9 15 lbs, right arm

1-arm cable pushdowns
1x10 30 lbs, left arm
1x10 40 lbs, right arm
1x10 30 lbs, left arm
1x10 30 lbs, right arm

close-grip bench press
3x6 75 lbs

cable rope pushdowns
1x7 70 lbs
2x8 70 lbs [on my knees]

tricep machine extensions
3x8 48 lbs [working close to failure]

1-arm behind the ear db exts
0x0 12 lbs [failure, no strength]

Post
" " same as always

Stretches

-- That 100 lb pushdown try took a lot of my energy until i realized the ****ing cable was off the pulley... i was prolly doing 150 lbs because of that. Dumbass mistake.

Tomorrow is rest, day after, idk... tuesday I have PT [that is always Back and shoulders].

[n88tr]

I just wanted to voice my concern about my back and how I am sore a lot more from my workouts while trying to go heavy now that i'm on my bulk.

And also that I've been thinking but reverting to my cut until my back is reasonably better. I initially started the bulk because i figured i had to start it sometime, also some dungeon members who i think i respect suggested it as well. I don't care much what my family says about how i look, usually they never say anything. My mom still thinks my stomach is "loose and stretched out skin," though I know it's fat. She thinks in another year or so that'll disappear. I don't want to rely on 'what could be,' that's ****in scary, i don't like taking chances like that. So I got my bulk half-heartedly and i think just NOW i've started to make gains but my back is ****ing horrible, some days it just hurts to stand. I have stretches that Steve gave me but it's not a great cure, more like a temporary relief. I do do the back workouts but i'm going so light i feel like i'm wasting my time. Like even when i was going heavy before my injury i could row 60 [which i thought was a lot], cable row 250 and do lat pulldowns wide of 140 and close of 210. now, i do 1/4 of that weight.

I mean i know my bench numbers are getting better but that doesn't mean **** until my back is stronger and can handle me benching more. I thought early on that as long as i didn't go heavy with the hack squats, cable rows and 1-arm rows that my back would heal but it's a lot more complex then that. Like i'm making gains but my back hurts more and more so i really can't go heavy except on a few bodyparts like bis, some lower, triceps and abs. otherwise, i'm out of luck, i'm never in pain while working out but the DOMS are always sure to come.

I voiced my concern to my mother while we were out driving and she was real quiet about it. i meet Steve for another PT appointment tomorrow at 9am and i'll let him know what i'm thinking about and if he knows how i'll learn how to squat and dead. even if i don't do them heavy, atleast i'll be building up from somewhere.

My nutrition is a lot better then it was last year, or even half a year ago but i still have a lot of blank spaces in my head. like if i could have an EXACT plan of what to eat each day I would follow it, but i'm left to guessing for a lot of **** and i hate that. I just thought of it now but i think i really should look into professional nutritional help. As much love as i have for the dungeon, a lot of the work falls on my shoulders and i get overwhelmed really easily.

I had this big idea in my head that the summer would be when i could show the people back at UWW [university] that I had not wasted the summer and I had improved my physical abilities. I know it's for the better that i'm in PT for my back, but i've def taken steps back. I see getting on my cut again as a way to see results and i think that's what i need to have: results.

[allstar]

sweet

[n88tr]

The appointment went. We did lat pulldowns, chicken presses, cable crosses and then some stretches with the foam roller. I asked him about learning to squat and dead and we tried with a smith machine since there wasn't any sort of barbell lying around. We were pressed for time so i didn't get to experiment with the squat, though he gave me some dbs and demonstrated dead form but my back couldn't stay straight so the deads didn't really work out. i don't know what to think about this: i mean i didn't learn either but i did try. i have some sessions left at uni with my personal trainer so then i'll learn to dead and squat. i remember trying to squat with my pt earlier, before summer, but my form was shaky as was my stance. i didn't give that a fair enough shake.

It's hard for me to hit 3 or 4 day in a row going heavy on all of my workouts but back so i think i'm gonna try out working 2 days, 1 day off, 2 days, 1 day off. just more time off is what will help me. i'm building my back back up, slowly but it's coming along.

I just bought a **** load of fish meats [those big chicken breasts are sold out in all the stores except at the store 50 miles away at uni, and even then it's hit or miss if they have them in stock or not]. i've tried cod, salmon and some other fish yesterday, trying to find out which one i like best, i think it's salmon. it has the most texture and firmess to it, cod just falls apart like jello and i don't like that much. i think tuna is my fav, then salmon. i bought some uncooked chicken breasts and today my mom is gratefully going to show me how to prepare my own meats, this is going to be a great day.

I want to do bis and chest again, but tomorrow. today i'll go in for cardio, abs and calves. i'm gonna start posting my diet again: I'm still sticking with the bulk.

800 am, up

815
25 g salmon cooked
1.5 packets oatmeal
1 cup 2% skim milk

1045
40 g diced chicken breast
2 slices 12 grain
1 teaspoon fat-free ranch dressing [for the chicken, some flavor]

-- it's 1246 pm now

115 pm
2 cans tuna in water
1 cup brown rice
1 cup 2% skim milk

145
2 scoops syntha6

210
-- workout

[Zack]

chicken presses? care to explain? haha

[chrispghmuscle]

^^ yeah whats Chicken Presses..

[n88tr]

The machine row.

At uni my PT called it a chicken press b/c your arms are at your sides when you pull them back, kind of like a chicken...

[chrispghmuscle]

Originally Posted by n88tr

The machine row.

At uni my PT called it a chicken press b/c your arms are at your sides when you pull them back, kind of like a chicken...

Your doing Seated Rows for your back.. LMAO,, never have I heard it called Chicken Presses.

[Zack]

wwwweeeeeeiiiiiiiiirrrrrrrddddddd

[chrispghmuscle]

^^^well ya...... I thought that...just didn't write it.....ahahahh

[n88tr]

why's it weird??

workout, 230 pm, calves abs forearms cardio

5 mins previous, 3 scoops noxplode

leg press toe press
2x15 130 lbs
5x8 322

leg press toe press, 1 giant set no rest
1x10 210 lbs
1x9 200 lbs
1x8 230 lbs
1x7 240 lbs
1x6 250 lbs

seated calf raises
2x8 150 lbs
2x7 150 lbs
2x8 105 lbs

leg raises
2x8
1x6

db side bends
4x8 30 lbs [2 sets left, 2 sets right]
4x8 40 lbs [ " " ]
4x8 40 lbs [ " " ]

wrist curls
2x8 30 lbs [1 set left, 1 set right]
2x8 20 lbs [ " " ]
2x6 40 lbs [ " " ]

330 pm post
same as always

stretches

40 min bike

515 pm
1 cup brown rice
70 g chicken breast

-- Tomorrow will be bis and chest, and i think i'll do cardio again.

[MikeNYY420]

Also odd to call it a press since presses are usually pushing movements and rows are pulling movements. I'mliking you diet from what I've seen mang.

[Zack]

mike, i like u more and more. u said mang. it made me happy

[n88tr]

800 am, up

815
1 scoop syntha6

830
1 blueberry muffin
2 cans tuna in water
1 small brownie [my rare cheat, got it done. i do dislike to cheat though.]
3 CLA, 1 multivitamin

1100
1 cup brown rice
100 g sliced turkey

-- it's 1115 now

130 pm
1 slice 12 grain bread
1 cup brown rice
40 g diced chicken

200
2 scoops syntha6

220
workout

And I forgot to post them but these are the end contest pics. It's kinda ****ed up though since near the end i switched to bulk, where i am still at and will continue for a while still.

http://n88tr.net/temp/endcontest1.jpg
http://n88tr.net/temp/endcontest2.jpg
http://n88tr.net/temp/endcontest3.jpg
http://n88tr.net/temp/endcontest4.jpg

[n88tr]

workout actually at 300pm

5 mins prior to workout, 3 scoops noxplode

pec deck
1x15 60 lbs
1x15 70 lbs

db bench press
4x7 35 lbs

hammer curls
2x8 25 lbs

1-arm cable curls
2x7 30 lbs, left
2x7 30 lbs, right

cable curls
2x7 60 lbs

preacher curls
1x9 35 lbs
1x8 45 lbs
1x7 45 lbs
1x6 45 lbs

concentration curls
1x9 25 lbs
2x7 20 lbs

pec deck
2x6 130 lbs
1x6 100 lbs
1x6 90 lbs

bench press
3x8 65 lbs

Post [345 pm]
" " same as always

Stretches

at 430 i drank 1/2 a gallon of water

-- I see that my concentration curls numbers have gone down a lot, i remember in early spring of 08 i was doing 35's or even 40s but now i'm struggling with 25s. I know i was doing them near the end, working till failure so it's expected, i guess. If i did them right away i might do 40s but i'm trying hard not to work with "heavy" weight just to work with it. I spend all my mental energy searching for when i feel pain and the other half of my mind i spend on keeping tension on the muscle i want to work [bicep or chest, like today].

The veins on my forearms really were popping out on the hammer curls, even though I think the preacher curls were where i felt myself struggling the most, the money sets.

700 pm
1.5 packets oatmeal
70 g chicken breast pieces

930
1 blueberry muffin
36 g whey isolate [not syntha6]

1130, bed
1 cup no-fat cottage cheese
30 g almonds
3 CLA

7-10, thurs

915 am, up
1 scoop syntha6

930
1.5 packets oatmeal
1 medium banana
2 scoops syntha6

-- It's 1009 now

1200 noon
1/2 cup brown rice [i have to make more]
1 slice 12 grain bread
25 g salmon


-- I'll go in for cardio and triceps. Tomorrow i'm gonna try to work in back, shoulders and traps. My PT said i should try to get in 2 back workouts in between my meetings with him, so in a week i'm hitting back 3 times, but light each time.

That noxplode is great stuff. I've tried 2 flavors so far. First time was orange and now it's grape [that's the taste, not the name]. The grape has more of a bite to it. I see A LOT more vascularity development on my arms, and even a little bit [have to look for it, it's not obvious like on my forearms] on my legs and chest. I'm taking from this friday till next friday off of it. My body adapts to stuff very quickly.

I also just noticed that my oatmeal has fat, the 1.5 packets i have now and then are great for getting my carbs in but i'm also getting twice the fat i want so that's something i have to change. That brown rice runs out fast. I might invest in some rice cakes, see what their nutritional information is like.

I'm getting more used to my bulk, even though i'm putting on the weight very easily. I console myself with the thoughts than now i know how to do HIIT and i will be able to do cardio more effectively. Sometimes i think when i was running track i was doing it but not realizing it and that's what helped me lose a lot of weight early on when that was my singular goal.

[Thomas_Rivera]

Originally Posted by n88tr

[B]


I also just noticed that my oatmeal has fat, the 1.5 packets i have now and then are great for getting my carbs in but i'm also getting twice the fat i want so that's something i have to change. That brown rice runs out fast. I might invest in some rice cakes, see what their nutritional information is like.

Those are good to use in a post workout situation, but if your looking to substitute out the packets of oatmeal why not just buy a large container of old fashioned oatmeal.

[n88tr]

1200 noon [what really happened]
40 g diced chicken breast
1/2 cup brown rice
1 slice 12grain bread
1/4 cup blueberrys

300 pm
1 cup brown rice [made a fresh batch]
18 g whey isolate
25 g salmon

350, pre-workout
5 g L-glutamine
22 g whey isolate

435
3 scoops noxplode

workout soon thereafter, triceps & cardio

tricep extensions machine
1x15 40 lbs
1x15 45 lbs

1-arm 'behind the ear' db extensions [while on a flat bench]
2x8 15 lbs [1 set left arm, 1 set right arm]
2x10 15 lbs [ " " ]

cable pushdowns
2x10 70 lbs
2x8 80 lbs

1-arm cable pushdowns
4x8 40 lbs, right arm
4x8 30 lbs, left arm

1-arm 'behind the ear' db extensions [while on a flat bench]
1x8 15 lbs, right arm
1x4 15 lbs, left arm, finished set w/ 4 reps 12 lbs
1x7 12 lbs, right arm
1x7 12 lbs, left arm [on the edge of failure]

-- Some stretches

tricep extensions machine
1x8 60 lbs
1x8 64 lbs
4x8 60 lbs [complete failure wouldn't come, it was weird]

Post
mouthful squirt honey
2 scoops syntha6, 1 teaspoon creatine
5 g L-glutamine

Stretches

45 mins bike cardio, actually HIIT instead of LI [just for a change of pace]

-- It was weird failure didn't come even though I was really close to it when I hit the 1-arm 'behind the ear' db extensions. I'm guessing when i did those stretches i caught my second wind. I did a couple of sets on the extensions machine but failure didn't come, not a big deal.

Bike cardio instead of LI, I went with some HIIT just to mix it up a bit. I can stay at 120 bpm [my target heart rate is 140-148 bpm], but I wanted to just up the intensity for a session. It was good fun. I relish even small challenges. It was weird, I started on the bike and then the song on my mp3 player [i listen to the same song each time i do cardio] got to my favorite part and it's like i spaced out, the gym was suddenly full, people all around me. Good fun.

700 pm
2 slices 12grain
40 g chicken breast
7 full spinach leaves

945, early bed
1 cup fat-free cottage cheese
30 g almonds
3 CLA, 5 g L-glutamine.

Tomorrow is back, shoulders and traps. I'm still sore from those db side bends i did day before yesterday. The volume was good but i shouldn'tve done those 50 lbers. It's funny though, the time before when i did them i did 70 lb dbs and it didn't bother me. Another thing to pay attention to.

[n88tr]

900 am, up

915
5 g L-glutamine
1 scoop syntha6

930
1 cup brown rice
50 g chicken breast
3 CLA, 1 multivitamin

1100
1 cup brown rice
50 g chicken breast

100 pm
1 cup brown rice
50 g chicken breast

150
1 scoop syntha6

225
3 scoops noxplode

230, workout, back & shoulders

machine shoulder press
2x15 45 lbs

lateral pulldowns, wide grip
1x10 90 lbs
1x8 90 lbs

lateral pulldowns, close reversed grip
1x10 110 lbs
1x9 110 lbs

cable row
2x10 100 lbs

db overhead press
2x10 40 lbs [weight is total]

standing lateral side db raises
2x10 24 lbs

db upright row
2x10 50 lbs

db shrugs
2x10 60 lbs

db shrugs, sitting on bench
1x5 90 lbs [too much]

machine shoulder press
1x8 62.5 lbs
1x9 50 lbs

Post [420 pm]
5 g L-glutamine
mouthful honey
2 scoops syntha6 w/ 1 teaspoon creatine

Stretches

520 pm
1 blueberry muffin
25 g salmon
1 cup milk w/ 18 g whey isolate

810
2 slices 12grain bread
2 scoops whey isolate [generic brand= 36 g]

1030, bed
1 cup fat-free cottage cheese
5 g L-glutamine
30 g almonds
3 CLA


-- I tried out a few old shoulder exercises, i tried to have a variety yet not go heavy and risk injury. I have an appt with my PT Steve [you guys know it's steve so i'll just call him that and skip the PT part] on tuesday, so i want to be fully ready for him.

Tomorrow is leg day. i'm gonna concentrate more on the leg press then the hack squat. Also cardio. The next day, sunday, will be off.