[n88tr]

yah! my scivation shipment came, and way before I expected it. Snap happy...

box 1 [2 boxes total, 10 tubs in all]
http://img514.imageshack.us/img514/538/xtendlq8.jpg

Can't wait to try it out for tomorrow's Back WO.

[n88tr]

8-10, Sunday, Back

30 mins prior to workout, 18 g whey isolate, 30 g carbs
5 mins prior to workout, 2 scoops noxplode w/ 1 teaspoon creatine
1 min prior to workout, 3 scoops xtend [strawberry flavor]
during workout, sipping on 3 scoops xtend w/ water

seated cable row
1x15 50 lbs
1x15 60 lbs

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

seated cable row
1x15 60 lbs

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

seated cable row
1x15 60 lbs

1-arm seated cable row w/ torso twist
1x10 80 lbs, right
1x10 120 lbs, left

cable row
1x10 100 lbs
1x10 150 lbs
1x10 200 lbs

-- took a leak

3x8 150 lbs
2x8 200 lbs
2x9 150 lbs

1-arm db row
2x10 30 lbs [1 set left, 1 set right]
2x9 40 lbs [" "]
2x8 60 lbs [" "]
2x8 40 lbs [" "]

lateral pulldowns, close reversed grip
1x10 90 lbs
1x10 100 lbs
4x9 90 lbs

lateral pulldowns, wide grip
1x10 100 lbs
1x10 110 lbs
4x9 100 lbs

seated cable row
3x8 60 lbs

1-arm seated cable row w/ torso twist
4x8 80 lbs, right
1x8 100 lbs, left
1x12 80 lbs, right
2x8 90 lbs, left
2x8 100 lbs, left
1x12 80 lbs, left

db shrugs
1x8 35's
2x7 30's

Post
20 g L-arginine [all pills gone now]
2 scoops xtend, 40 g whey isolate, 1 teaspoon creatine
mouthful of honey

Stretches

More Stretches at home

-- For whatever reason the latpulldowns at close reversed grip were difficult and I was strangely able to more weight on the wide grip stance. I was sweating like nuts, it was running in my eyes and I was sniffling too, people were looking at me like I was crying, lol. I've been keeping better track of my water intake, I get in 1 gallon before noon and another spread out after noon till i go to bed. Sometimes I get 2.5 in a day, but it's always 2 at minimum. Plus I've not been doing much cardio so I am a bit out of shape [on the cardiovascular angle].

The last seated cable row session was a bit nuts, I wasn't aiming for reps, but I went as heavy as i could without going to failure which would've prevented me from lifting as much. I went a bit farther then i normally do when i work back, and it felt great.

Shrugs weren't an afterthought but I thought I could get some good sets in, and i did. I do remember shrugging 140 back at uni gym but that was before my PT told me not to go heavy b/c of my back injury. I'm disappointed at the low shrug numbers but in time they will get back up there and I'm not worried about that.

The Xtend tastes great and I left one tub in my locker along with my honey [keep it company? lol]. The variety pack was a great idea and I still have 4 other flavors to try. This stuff should last me a while, considering how small the scoop is, it's even smaller then the noxplode scooper, which I thought was tiny.

Today, 8-11, I have some school business, order more noxplode [half the price online, i was such a fool to buy retail] hopefully with a free blender cup [I PM'ed you AllStar]. Shoulders and Traps today. I want to work in some forearms as well, cardio too.

I move back to the dorms in 17 days... closer to a higher quality gym, a better place... and a stable internet connection.

[n88tr]

8-11, Monday, Lower

I didn't think I'd have much fire after doing Back the day before so I did lower instead. It was a super workout.

9am, up

905
18 g whey isolate

930
50 g sliced turkey meat
2 slices sourdough bread
water and 1 multivitamin

1200
half of a 12-inch subway sub:
whole wheat, lettuce, tomatoe, chicken breast, spinach
some water

1215
school business

230
18 g whey isolate
protein bar
1 slice jewish rye bread

330
18 g whey isolate
1 slice jewish rye bread

400
3 scoops xtend, 5 g creatine
2 scoops noxplode [a seperate mixing though like literally 2 minutes later]

workout

-- sipping on 3 scoops xtend throughout workout

leg press
2x15 265 lbs [warm up]
2x8 465 lbs

toe press
1x12 200 lbs

toe press, singles
1x10 120 lbs, left
1x10 120 lbs, right
1x10 150 lbs, left
1x10 150 lbs, right

toe press
2x15 322 lbs

leg press
2x8 465

hack squat [feel nearly vertical with my body]
1x12 100 lbs
3x8 120 lbs

seated leg curl
1x12 50 lbs [warm up]
1x10 60 lbs [warm up]
1x8 150 lbs
1x7 120 lbs

seated calf raises
1x10 90 lbs
1x9 160 lbs
2x8 160 lbs

leg extensions
1x10 100 lbs
1x10 90 lbs
1x10 80 lbs

Stretches, twice

Post, 530 pm
2 scoops xtend, 47 g whey isolate, 5 g creatine
mouthful of honey

700
other half of that 12-inch subway sub:
whole wheat, lettuce, tomatoe, chicken breast, spinach
some water

1000
50 g sliced turkey meat

1145
1 cup cottage cheese
30 grams almonds

1200, bed


-- That workout was a lot harder than it normally is for Lower day. First, the second coming at the Leg press, the 465, after the first 2 reps I didn't think I could do anymore but I kept breathing and pushing and it wasn't so bad. When it gets really hard like that I just have to keep thinking Yes no matter what my body says. And then the Hack squat, I changed up my feet to resemble a freeweight squat, instead of having my feet out in front of me like a foot and a half, I had them pretty much right under me, vertically, and that made it a lot tougher. On Lower day I cut my rests between sets down to 20-30 seconds, and I wasn't seeing bright, but my legs were wobbly as hell after the squatting.

I went heavy on the Seated leg curls, 150, and that was nice. I could've done the more traditional leg curl, but it's more comfortable on the Seated leg curl, plus there's no chance of my hips rising while i'm sitting. I can go heavier more effectively and I see that as a positive. 200 lbs and OK form vs 150 lbs and Perfect form, I see the 150 as the winner.

I was trying out the Apple flavor of xtend, bitter as hell. Also when I just use it in water for sipping throughout the workout it looks like piss... but whatever. 3 more flavors to try, so much fun.

Today, 8-12, Tuesday, is Off. Wednesday is my last PT meeting, see what other knowledge he can dump on me before we part company.

The outsides of my legs, from the hips down to my ankles [i'd post an illustration pic but i g2g somewhere], hurts like fire, sharp pains when i move around, esp up or down stairs. I'm guessing it's from the second coming at the Leg press. I stretched great afterwards, twice, but maybe it wasn't enough. Another thing to consider.

[rIPPDUP]

keep up the good hard work

[YM123]

your really putting in some hard work,, keep it up buddy, your doing really well

[n88tr]

Thanks a lot guys. I do try quite hard.

I couldn't stand not doing anything so I went into the basement when my dad made me some weights out of slab metal welded together [as well as some retail db models up to 60lbs] and worked forearms and abs. Not much, but it was mentally-satisfying.

8-12, Tuesday, Forearms & Abs

845 am, up

850
18 g whey isolate

930
2 slices 12grain bread
50 g sliced turkey meat

1145
plain chicken sandwich from Culvers:
2 slices bread, chicken breast [60 g at least], lettuce, tomatoe
1 multivitamin, some water

200 pm
same as 930 meal

500
3 slices sourdough bread
50 g sliced turkey meat

600
3 scoops xtend [grape], 5 g creatine

workout

-- sipping on 3 scoops xtend [grape] throughout workout

db wrist curls
2x20 10 lbs [1 set left, 1 set right]
2x6 20 lbs [" "]
2x4 40 lbs [" "]
2x8 25 lbs [" "]
2x4 40 lbs [" "]

farmers walk
1x 200 ft 110 lbs [combined weight]

-- grip failing. I should look into some straps.

EZ bar wrist curls
1x7 45lbs

-- form very awkward, stopped.

Hanging knee raises
1x7

db side bends
2x11 50 lbs [1 set left, 1 set right]

abdominal crunches
1x50

Hanging knee raises
1x7

db side bends
2x11 60 lbs [1 set left, 1 set right]

abdominal crunches
1x50

Hanging knee raises
1x7

db side bends
2x11 60 lbs [1 set left, 1 set right]

abdominal crunches, elbow to knee touches
1x50

Hanging knee raises
1x10

db side bends
2x13 60 lbs [1 set left, 1 set right]

abdominal crunches, elbow to knee touches
1x50

db wrist curls
2x4 40 lbs [1 set left, 1 set right]
2x5 40 lbs [" "]
2x10 30 lbs [" "]

Post
2 scoops xtend [grape], 40 g whey isolate, 5 g creatine
1 mouthful of honey

730 pm
about 100 g sliced turkey meat
20 g almonds
1 slice sourdough bread

1030
1 cup fat-free cottage cheese
20 g almonds

1100, bed

I was kind of disappointed at my forearm workout, I tried to do some reps with my 60lb db but it wasn't happening and I don't know if forced reps help so I just worked with my 40lber. That chicken sandwich i had early on gave me a stomach ache and later diarrhea, my mom was with me at the time, she later said it did the same to her. Perhaps bad chicken.

I bought some new almonds at the store. I looked the nutritional label of my old nuts and saw there was no poly-unsaturated fat, the good kind, so I made sure my new kind had some, but without salt. Another taste to get used to.

Today is supposed to be my last PT meeting with Steve, at 330 pm.

[chrispghmuscle]

Originally Posted by n88tr

yah! my scivation shipment came, and way before I expected it. Snap happy...

box 1 [2 boxes total, 10 tubs in all]
http://img514.imageshack.us/img514/538/xtendlq8.jpg

Can't wait to try it out for tomorrow's Back WO.

Dammmm n88tr your set for war bro Big setback to your pocket or no?

[n88tr]

No, about $180, if I recall correctly. Not cheap, but not crazy expensive. I got a lot of product for the money so I really can't complain.

[n88tr]

8-13, Wednesday, Back [AM], Biceps [PM]

845 am, up

850
18 g whey isolate

930
2 slices sourdough bread
50 g sliced turkey meat
1 multivitamin w/ some water

1030
40 g whey isolate
1 blueberry muffin

1100, last PT session with Steve

lateral pulldowns [handles instead of a bar], hand position 1
2x10 150

lateral pulldowns [handles instead of a bar], hand position 2
2x10 150 lbs

machine row [handles instead of a bar], hand position 1
2x10 170 lbs

machine row [handles instead of a bar], hand position 2
2x10 170 lbs

bent-over lateral raises over a flexiball
2x10 5 lbs

db row
2x10 35 lbs [1 set left, 1 set right]
2x10 35 lbs [" "]

-- 35lbers are the biggest dbs they have

reverse cable crossover
2x10 14 lbs [really difficult for whatever reason, 14 lbs shouldn't be a problem]

Stretches

-- We parted company...

100 pm
50 g skinless chicken breast
1 blueberry muffin
1 slice sourdough bread

300, workout, Biceps
1 min prior to workout, 3 scoops xtend, 5 g creatine
during workout, sipping on 3 scoops xtend w/ water

ez bar preacher curls, wide underhand grip
2x15 45 lbs
1x6 65 lbs
2x8 55 lbs

ez bar preacher curls, close underhand grip
2x10 45 lbs

1-arm over preacher bench db curl
2x10 15 lbs [1 set left, 1 set right]

ez bar preacher curls, close underhand grip
2x10 45 lbs

1-arm over preacher bench db curl
2x8 20 lbs [" "]

ez bar preacher curls, close underhand grip
1x8 45 lbs

1-arm over preacher bench db curl
2x5 20 lbs [" "]

ez bar preacher curls, close underhand grip
1x5 55 lbs

concentration curls
2x8 20 lbs [1 set right, 1 set left]

1-arm cable curls
2x8 20 lbs [" "]

incline bench alternating db curls
2x20 20 lbs [" "]

Post, 400 pm
2 scoops xtend, 40 g whey isolate, 5 g creatine
1 mouthful of honey

Stretches

-- I did a lot of Preacher curls but I felt I needed to do some other stuff but I wasn't able to feel my biceps working as hard on any other exercise then on the Preacher so I did a lot of them. I switched my grip from wide to close and really focused on keeping pressure on my bis. I think it was a great workout.

I'm not really reviewing the xtend flavors but since I got the variety packs I have 2 tubs of all 5 colors... I did Lemonade today. That stuff smells like a commercial detergent product and tastes... uh, "bad" is the word that comes to mind. I've tried Strawberry, Orange, Grape, Apple and now Lemonade and I think I'll put the Lemonade in reserve and do it when I'm running low, that stuff is... an acquired taste I guess. Grape has the most bite to it, my Lemonade is doesn't mix up so good in my blender bottle, lots of flakes, crunchy, nasty. I like Orange and Strawberry the best, those taste really good.

600 pm
50 g skinless chicken breast
1 slice sourdough bread

900 [planned, it's 702 pm now]
100 g skinless chicken breast
30 g almonds

1100
1 cup fat-free cottage cheese
20 g almonds

1130, bed

I'm waiting for my noxplode order to come, some guy called me and said that there was some order problem [website error he said] and he said they'd "throw in some free samples." It'll come tomorrow, probably in the morning.

I was making my younger bro some dinner [sourdough, turkey meat, pickles and OJ] and I noticed my core hurt when I bent over... abs. It wasn't pain, so I smiled.

Tomorrow, 8-14, I plan to take off and get in cardio on the bike. Day after, uncertain. My legs are still telling me the workout was intense and I want to wait at least a day before hitting my Back again. I remember saying I liked doing Lower the best and then it was Triceps, well I like it all now; I don't think I really have a favorite part I like to work, it's all good.

[allstar]

haha some guy, that was TeamOrbit himself who called you.

[n88tr]

Oh yeah? He sounded like he was 15.. called me Bro and Boss in the same sentence. Looking back, it was lol.

[n88tr]

8-15, Thursday, Cardio

25 mins HIIT cardio on track at 8 pm

8-16, Friday, Back, some Shoulders, Traps

25 mins before workout, 18 g whey isolate
right before workout, xtend, creatine
during workout, 3 scoops xtend

seated cable row
1x15 60 lbs

1-arm seated cable row w/ torso twist
1x12 60 lbs, right
1x12 70 lbs, left

-- I don't think I appropriately described the "1-arm seated cable row w/ torso twist" a few times before. I sit upright and with one arm I grab a cable handle across my chest, left arm is right cable, right arm is left cable, and pull it back and pinch my shoulder blades together [even though one is under stress with the cable] for a count of two and then lower the weight and repeat the movement. It's pretty much a db row but I'm sitting upright and instead of a db, it's a cable attached to a weight.

seated cable row
1x12 60 lbs

1-arm seated cable row w/ torso twist
1x5 100 lbs, right
1x5 120 lbs, left
1x6 100 lbs, right
1x6 130 lbs, left [new personal best]

cable row
1x9 200 lbs
1x6 200 lbs
1x8 200 lbs

1-arm db row
3x6 60 lbs, left
3x6 60 lbs, right

lateral pulldowns, wide grip
1x7 90 lbs
2x6 100 lbs

lateral pulldowns, close reversed grip
1x7 120 lbs
2x6 110 lbs

db shoulder press
1x6 30's
1x6 35's

db chest raises
2x6 30's

db shrugs
2x6 35's

Post
2 scoops xtend, 40 g whey isolate, 5 g creatine
1 mouthful honey

Stretches

45 mins cardio, bike. The last 15 mins were HIIT cardio, it was crazy intense, my quads were on fire. I looked at the display and I was able to do a mile in 1 minute during my burst in HIIT. Great cardio.

8-16, Saturday, today

840 am, up

845
18 g whey isolate

920
4 egg whites, 2 whole eggs, scrambled
1 slice sourdough bread
some water, 1 multivitamin

-- Triceps today. I liked doing heavy weight but not doing 12-15 reps, instead keeping it low to 4-6 like in the Back workout.

[n88tr]

8-16, Saturday, Triceps [sorry wrong date last time, today is 8-16]

-- Usual before workout supps

tricep extensions machine
2x20 50 lbs

cable pressdowns, v-bar attachment
1x8 80 lbs
1x3 110 lbs, finished set 5 reps 100 lbs
2x6 100 lbs

1-arm supinating db extensions
1x4 20 lbs, finished set 5 reps 15 lbs, right
1x2 20 lbs, finished set 5 reps 15 lbs, left
1x7 15 lbs, right
1x7 15 lbs, left

db kickbacks
2x8 15 lbs [1 set left, 1 set right]

db skullcrushers
1x7 30 lbs, light
3x6 40 lbs

1-arm supinating db extensions
2x8 15 lbs, left
2x8 15 lbs, right

cable pressdowns, v-bar attachment
2x6 100 lbs

1-arm supinating db extensions
1x2 20 lbs, finished set 5 reps 15 lbs, right
1x1 20 lbs, finished set 5 reps 15 lbs, left
1x6 15 lbs, right
1x6 15 lbs, left

db kickbacks
2x8 15 lbs [1 set left, 1 set right]

tricep machine extensions
1x7 70 lbs
1x8 54 lbs
1x6 60 lbs

Stretches

Post
Same as last time

More Stretches

-- A good workout I think, though I could've gone a bit heavier on the db skullcrushers and db kickbacks. I made a new personal best on the Y's cable machine with the 120 lb pressdown, that's like 170 on the uni equipment [less pulleys on that machine]. I was looking to go heavier and I went heavier so I should be satisfied for now. Tomorrow, Lower, I'm going to do some lunges in there.

[n88tr]

8-17, Sunday, Lower

-- usual before workout supps

leg press
2x15 265 lbs [warm up sets]
1x3 445 lbs
1x2 355 lbs

lying leg curl
1x8 110 lbs
1x7 100 lbs

hack squat [legs and body vertically in line]
1x8 120 lbs
1x7 160 lbs [new personal best for this style]
1x8 140 lbs

leg press
1x1 555 lbs
1x4 465 lbs
1x3 465 lbs

seated leg curls
1x6 160 lbs [new personal best]
2x7 120 lbs

db lunges
9 reps 35's
9 reps 30's

toe press
3x7 322 lbs
1x14 150 lbs

seated calf raises
1x7 130 lbs
1x7 155 lbs

leg extensions
3x7 80 lbs

Stretches

Post
-- usual after workout supps

More Stretches when I get home

-- This was probably one of my best Lower workouts ever. Intense, mind over matter, lots of sweat, not over time, great great workout.

I was taking a chance with 555 lb leg press. I didn't think I could get in even one rep but I tried to relax and said I to myself I have to "atleast try" and what do you know, I got one done, amazingly. I was expecting my back to hurt but I put the seat at the highest level and there was no strain so I'm feeling great. 465 lbs was still a struggle, but they were all quality reps. It's like extremely rare, but I was kind of proud of myself for just giving it a go and letting whatever might happen, happen.

Tomorrow, Chest and Cardio.

[n88tr]

8-18, Monday, Chest

-- usual before workout supps, plus xtend during workout

pec deck
2x15 90 lbs
1x2 140, finished 4 reps 170

db bench press, flat
1x6 35's
1x6 40's
1x1 50's, finished 6 reps 40's
1x7 40's

db flies, flat
3x6 20's

pec deck
1x6 130 lbs
1x6 150 lbs

-- usual Post

Stretches

-- Looking back, not much volume but I lifted as heavy as I could and it felt good. I was thinking 50lb dbs all day, imagining myself repping them.. only got 1 done but that one felt great. I went heavier on the flies, last time it was 15's. I made the Chest feel every rep and I think it was one of my best workouts. I should have done incline presses though.

Today, Tuesday, off. Wednesday Off but Cardio. I need to better plan my split. It's difficult for me to combine body parts but I think I need to, unless I simply train them less often, though I don't want to do that. I think I need to rest more, instead of one day here, one day there.

Diet is coming along good, no comments about that. I don't eat any bars, the fat is just too much and the protein count is low anyways.

[n88tr]

8-19, Off

8-20, Cardio, 20 mins HIIT Bike [crazy intense, probably my best HIIT on the bike ever, it's the new standard.]

8-21, Back

-- Usual Pre-workout supps plus 2 sugarless RedBulls

seated cable row
2x20 40 lbs

1-arm seated cable row w/ torso twist
1x12 60 lbs, right
1x12 70 lbs, left

seated cable row
1x12 60 lbs

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

seated cable row
1x6 80 lbs [new personal best]

1-arm seated cable row w/ torso twist
1x6 110 lbs, right
1x2 130 lbs, finished 4 reps 100, left

1-arm db rows
2x6 70 lbs [1 set left, 1 set right]
2x6 60 lbs, left
2x6 60 lbs, right

cable row
1x6 150 lbs
1x6 200 lbs

1-arm db rows
2x6 60 lbs, left
2x6 60 lbs, right

cable row
2x6 200 lbs

seated cable row
1x6 60 lbs

1-arm seated cable row w/ torso twist
1x6 120 lbs, left
1x6 100 lbs, right
1x3 130 lbs finished 4 reps 100 lbs, left
1x3 110 lbs finished 4 reps 90 lbs, right
1x3 130 lbs finished 4 reps 100 lbs, left
1x2 120 lbs finished 5 reps 90 lbs, right

lateral pulldowns, wide grip
2x7 87 lbs
1x6 100 lbs

lateral pulldowns, close reversed grip
3x6 87 lbs
1x6 100 lbs

Post
-- Usual Post supps

Stretches

-- Not much going on, db rows are getting easier to do at higher numbers. I hit all the stuff we would normally do at a PT session, though with more intensity of course. I'm getting used to the idea of intensity and muscle-body mental connectivity but not going "all out" like when I do Lower, Chest, Tris or Biceps. I try to up my weights now that I'm nicely into my Bulk, but I don't try to push the envelope, that will only lead to injuries. 20 extra lbs here on higher weight exercises, 5 lbs more on the lower weight exercises, little changes for variation and intensity.

Back to the dorms in 7 days... I can't wait. I've been missing the more comfortable leg press, nicer selection of dbs and the standing calf raises machine.

I didn't think I'd get much done over the summer but I've made very good progress, I think. My chest is noticeably larger and I can do more weight pretty much everywhere, bis, tris, lower, consistently higher weight, not just "oh one day is really high and the next time it's really low," it's not like that, it's a moderate number consistently, which I think is a good thing. I just have to keep remembering not to push the envelope too much.

My diet has been very good, I think, and I'm surprised I can eat so much without a lot of fat gain, it's all about the quality of the food, I'm learning. Lot's of simple things just surprise me, I guess. The Bulk is going very well, I think.

Tomorrow, Biceps and Abs. Next, Chest. Next, Triceps and Cardio.

[n88tr]

I did a bit much with the db rows and my Biceps aren't feeling tip top. I think Chest WO today, tomorrow uncertain.

[chrispghmuscle]

well done man, your definately putting in the hours with the weights.

[n88tr]

8-22, Friday, Chest [9 pm WO]

-- usual before WO supps: noxplode, whey [30 mins prior with 20 g carbs], xtend [and 3 scoops during] creatine

pec deck
2x15 90 lbs
1x6 130 lbs
1x6 150 lbs
1x3 160 lbs

db bench press, flat
1x3 45's, finished 4 reps 35's
1x6 35's

db bench press, incline
1x6 35's
1x6 30's

db flies, flat
3x7 20's

pec deck
1x6 130 lbs
1x3 150 lbs

Stretches

Post
-- usual post

More Stretches

-- I worked Chest too soon, I wasn't able to go heavy, but I think it was an OK workout.

I don't bench much because I don't feel it in my chest as much as I do with the dbs, and I like those better, more to control, I feel more working in my chest. I do bench for triceps though, close grip.

Horrible sleep last night. Workout was at 9-10 pm, I didn't feel like I had any energy till then. Bed at 1130, sleep off and on [my hair is thick, makes my head hot and that makes it hard for me to sleep, i set up a haircut appointment, it's weird i know] for maybe 4 hours here, 4 there, only got 7 hours sleep total. I usually get 8-8.5 hours of sleep. I'm not really feeling the fire of the bulk but I do want to do Triceps today, it's been a while.

I'm finally getting sick of eating so much on my bulk, but usually my mood clears up after i drink half a gallon of water.... keeps me busy. Breath some fresh air outside, i'll feel good again.

[n88tr]

8-23, Sunday, Biceps

preworkout
30 mins prior, 1 slice 12 grain bread, 18 g whey isolate
2 mins prior, 3 scoops noxplode, 7 g creatine
sipping on 3 scoops xtend throughout workout

preacher curl w/ bench
2x15 45 lbs, wide grip [warm up]
1x6 65 lbs, close grip
3x6-9 55 lbs, didn't count reps, close grip

concentration curls
1x7 20 lbs, left
1x7 20 lbs, right
1x7 30 lbs, left
1x7 30 lbs, right

preacher curl w/ bench
1x6 70 lbs, close grip
3x7 55 lbs, close grip

Stretches

Post
40 g whey isolate
7 grams creatine
2 scoops xtend

wait about 3 minutes,
1 mouthful of honey

More Stretches

8-24, Off

8-25, Monday, Lower

preworkout
30 mins prior, 1 slice 12 grain bread, 18 g whey isolate
2 mins prior, 3 scoops noxplode, 7 g creatine
sipping on 3 scoops xtend throughout workout

leg press
2x20 265 lbs, warm up

hack squat, feel nearly-vertical to body
1x8 120 lbs
1x7 140 lbs
1x6 200 lbs [new personal best]

seated leg curl
1x9 90 lbs
1x1 180 lbs [ow]
1x5 150 lbs

leg press toe press
1x10 322 lbs
1x9 120 lbs, singles, left
1x9 120 lbs, singles, right
1x12 322 lbs
1x13 150 lbs, singles, left
1x13 150 lbs, singles, right

leg press
2x8 465 lbs

leg curl
1x9 100 lbs
1x1 200 lbs [hips lifting, bad rep]
1x4 150 lbs
1x4 110 lbs

seated calf raises
1x9 115 lbs
1x7 160 lbs
1x5 185 lbs
1x6 160 lbs

Stretches

Post
40 g whey isolate
7 grams creatine
2 scoops xtend

wait about 3 minutes,
1 mouthful of honey

-- First workout with Bis was great, struggling with weight and I tried for the most weight I could with quality reps.

Second workout also good, though a bit of a mental hitch with my attempt at 180 lbs seated leg curls that didn't work out. The second crack at the leg press with 465, i've been stuck at that number for a while now but it's really hard to do yet i got 2 good sets done. Each rep i didn't think I could but i got them all done, it's like magic. I was feeling kind of light-headed after the 200 lb hack squat, that new feet position makes all the difference and I def feel my quads and hams working a lot harder.

Meals have been good, eating a lot of sliced meats, tuna and bread. I'm making some steaks today and cooking up some brown rice. I've not cheated in 2 weeks, slightly more, I can't decide what I'd like so I'll think it over, tomorrow I'll decide. I spilled tuna juice on my workout shirt this morning, i lost a lot of mental mojo there... my shirt is my good luck charm... it also makes my fat ass look slim...

I notice that I don't do a lot of variety in some of my WOs like Biceps, Chest and Triceps but that is because I only really feel my muscles working during those few exercises and I don't like to feel like I'm "going through the motions," that scares me actually. If I work Triceps, I want to feel them working... you know what I mean.

Today i'm doing Triceps and Back together.

[n88tr]

8-26, Tuesday, Triceps [not enough time for 2 WOs in one day... Back Today, 8-27]

preworkout
30 mins prior, 1 slice 12 grain bread, 18 g whey isolate
2 mins prior, 3 scoops noxplode, 7 g creatine
sipping on 3 scoops xtend throughout workout

machine extensions
2x20 50 lbs

cable pushdowns, v-bar attachment
1x8 80 lbs
1x9 90 lbs
1x4 100 lbs

1-arm supinating db extensions
1x4 20 lbs, finished 5 reps 15 lbs, right
1x3 20 lbs, finished 6 reps 15 lbs, left
1x9 15 lbs, right
1x9 15 lbs, left

close grip bench press
2x8 65 lbs

db kickbacks
4x8 12 lbs [2 sets left, 2 sets right]

machine extensions
1x8 70 lbs
1x8 72 lbs
1x8 74 lbs
1x20 54 lbs

Stretches

Post
40 g whey isolate
7 grams creatine
2 scoops xtend

wait about 3 minutes,
1 mouthful of honey

-- While working out I saw Justin, my first PT at Whitewater [the one that told me to workout everyday w/o rest... i'll never really forgive him for that bad advice]. He said he was teaching "gym class" at the local highschool. He told me I was "looking good" though I still disregard his crits. We shook hands and he left me alone.

As for the WO, it was good. I got a great a warmup and the cable pressdowns felt good. I should have gotten in more reps with the 100 pushdowns though, next time... I don't think I'll being any close grip bench presses for a while, I don't feel my triceps in there at all. I'll research the exercise just to make sure i'm doing it right, compare methods, but I'm sticking mostly to the cable pressdowns and db exercises, where I really feel my tris working.

I was feeling kind of funny preworkout, the noxplode, creatine and xtend ****tail wasn't all that good but i knew the workout would make me feel better, temporarily atleast. After the workout, muscles fine but my stomach felt strange, I laid on the floor at home breathing deep and just feeling ****ty. About an hour later, the liquid ****s... i have no idea what my body didn't like that I ate... maybe some bad chicken meats, expired or what not. I think it's over though, I'm feeling strong today.

Today, Back. I have my haircut tonight, late at 7 pm. Tomorrow, Off, I'll be back in the dorms then, settling in.

[n88tr]

I had internet troubles for a while... back now, it's all good. I even got my screen resolution fixed, it was messed up before. Things are AS THEY SHOULD BE, so it's all good.

I have one class friday morning [I have it mon, wed too], military conditioning. We do pushups, situps and our instructor, a ROTC officer says, "a lot of running." I do what I can, just being on my feet hurts but as long as you show up and work hard, you'll get an A. Getting up at 545 am on mon, wed, friday will take some getting used to, but it's ok, i'll start going to bed at 9am, getting used to it...

My back still hurts me but I work it hard, though not to failure like Bis or Lower, though I def push myself a little bit beyond comfort everytime, not into pain, but i'm learning my limits for my Back. I lay on my bed, nice and firm, for 20 mins each day when i can, stretch it out, stretches too when i get back from classes. I don't carry a back pack, just a binder and my blender bottle. I stuff meals into my binder or my pockets, it works out OK I think.

Anyways, I have a full schedule, like on thursdays i have 3 classes, one right after another, and i'm getting in good meals, 6 times and plenty of water., more then ever, like 2 gallons a day. Right now I'm just posting my workouts but i'll start back up the full deal, food and WOs posted in a full format later on... this post will be a bit rushed but it's long over-due b/c of the lack of internet and i'm finally posting it now.

8-27, wed, Back

30 mins prior, 18 g whey isolate, 20 g 12grain bread
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets

seated cable row
1x20 40 lbs

1-arm seated cable row w/ torso twist
1x15 50 lbs, left
1x15 50 lbs, right

seated cable row
1x8 60 lbs

1-arm seated cable row w/ torso twist
1x8 80 lbs, left
1x8 80 lbs, right

cable row
1x8 120 lbs
1x8 160 lbs
1x8 210 lbs
1x8 120 lbs
1x8 160 lbs
1x8 210 lbs

1-arm db row
1x8 70 lbs
1x4 70 lbs, finished 5 reps 60 lbs
2x8 60 lbs, 1 set left 1 set right
2x8 60 lbs, 1 set left 1 set right

db shoulder press
1x8 30's
1x8 35's
1x8 40's [i don't have a clue how i managed these, i just kept thinking 'push.']
1x4 35's

db shrugs
2x8 30's
2x4 45's [plates]

stretches

post
40 g whey isolate, 7 g creatine, 2 scoops xtend
mouthful honey

more stretches

-----

8-29, Lower [at college gym now]

30 mins prior, 18 g whey isolate, 20 g 12grain bread
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets

leg press
2x15 225 lbs [warm up sets]
1x8 495 lbs
1x8 405 lbs

standing calf raises
3x8 100 lbs, plus bodyweight obviously

lying leg curls
1x8 100 lbs
1x8 70 lbs
1x8 50 lbs, singles, left
1x8 50 lbs, singles, right

db lunges
100 paces, 25's
100 paces, 30's

leg press
2x12 315 lbs

toe press
2x13 495 lbs

stretches

post [new post]
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

-----

8-30, Sat, Chest

30 mins prior, 18 g whey isolate, 20 g 12grain bread
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets

pec deck
2x15 90 lbs [warm up sets]
1x6 150 lbs
1x3 190 lbs

db bench press, incline [i vary the incline, sometimes 2 levels up, sometimes 4]
1x4 30's finished 4 reps 35's

db bench press, flat
1x7 40's

db bench press, incline
2x8 30's

db bench press, flat
1x8 35's

pec deck
2x6 130 lbs

db bench press, decline [new for me]
1x8 25's [testing it out, too light]
1x8 30's

stretches

post
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

more stretches when i get back to dorm

-----

8-31, Sunday, Bis

30 mins prior, 18 g whey isolate, 20 g 12grain bread
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets

preacher curl ez bar w/ bench
1x15 50 lbs
1x12 50 lbs [^ and this, warm up sets]
1x8 60 lbs
1x6 60 lbs, finished 4 reps 50 lbs

concentration curls
1x8 25 lbs, right
1x8 25 lbs, left
1x6 30 lbs, right, finished 3 reps 25 lbs
1x3 30 lbs, right, finished 5 reps 25 lbs

db pistol curl, upright bench [crazy pump here]
1x16 30's
1x12 25's
1x12 20's

incline bench alternating db curls
1x16 25's
1x12 25's, finished 4 reps 20's

concentration curls
1x8 25 lbs, right
1x8 25 lbs, left
1x6 30 lbs, right, finished 3 reps 25 lbs
1x3 30 lbs, right, finished 5 reps 25 lbs

1-arm over preacher bench, db curls [close to failure but not achieved]
1x7 20 lbs, left, finished 2 reps 15 lbs
1x6 20 lbs, right, finished 3 reps 15 lbs
1x2 20 lbs, left, finished 7 reps 15 lbs
1x3 20 lbs, right, finished 6 reps 15 lbs

stretches

post
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

more stretches when i get back to dorm

-----

9-1, Mon, Back

30 mins prior, 18 g whey isolate, 20 g 12grain bread
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets

cable row
1x15 60 lbs
1x15 70 lbs [^, and this warm up sets]
1x8 90 lbs
2x6 100 lbs

1-arm db row
2x8 35 lbs [1 set left, 1 set right]
2x7 60 lbs [1 set left, 1 set right]
2x8 70 lbs [1 set left, 1 set right]

cable lateral pulldowns
1x8 90 lbs, wide grip
1x8 110 lbs, close reversed grip
2x8 100 lbs, wide grip
2x8 120 lbs, close reversed grip

barbell chest raises
1x15 45 lbs, just bar
2x8 65 lbs

shrugs, barbell
1x8 135 lbs
1x8 95 lbs

cable row
1x6 110 lbs
1x6 100 lbs

stretches

post
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

more stretches when i get back to dorm

-----

8-3, Weds, Triceps

30 mins prior, 18 g whey isolate, 1/3 cup brown rice
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets

cable pushdowns, v-bar, that V shape attachment
1x15 70 lbs [felt really easy]
1x15 90 lbs [^, and this warm up sets]
3x6 110 lbs

1-arm cable pushdowns [using free hand to steady other arm's elbow, hold it in place]
3x6 60lbs, right
3x6 50lbs, left

cable pushdowns, ez bar
2x6 110 lbs
1x6 100 lbs

1-arm supinating db extensions
3x8 15 lbs, left
3x8 15 lbs, right

cable pushdowns, v-bar
2x6 100 lbs

1-arm cable pushdowns
2x6 60 lbs, right
2x6 50 lbs, left

db kickbacks
2x8 15lbs [1 set left, 1 set right]
2x8 12lbs [1 set left, 1 set right]

stretches

post
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

more stretches when i get back to dorm

Since it was my first day of military conditioning and there wasn't any time after reading the syllabus [i thought lol that there was one... all we do is workout and sweat] to do cardio and i felt a little cheated... even if i couldn't do it, i was expecting to do some running the first day... so i ran around the campus, idk how long, probably 1.5 miles for 1 lap when i left the gym doors ran around and came back to them, i was THIS CLOSE to throwing up, salivating a lot, stomach sharp pains, but i didn't want to waste my post so I kept it down... mistake, now just walking to class my stomach hurts, like an abdominal pain, does not bode well for tomorrow's mil conditioning class again...

------

9-2, 9-3, OFF

9-4, Thurs, Lower, TODAY

30 mins prior, 18 g whey isolate, 1/3 cup brown rice
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets

leg press
2x15 225 lbs
1x6 405 lbs
1x6 455 lbs
1x6 496 lbs

standing calf raises
2x6 100 lbs, plus bodyweight
2x6 150 lbs, " "
1x5 200 lbs, " "

leg press [no rest, 1 big set, crazy intense]
1x10 405 lbs
1x15 365 lbs
1x20 230 lbs

standing calf raises
1x8 100 lbs, " "

lying leg curls
1x6 150 lbs
1x18 40 lbs, singles, 9 reps left, 9 reps right
1x3 100 lbs
1x4 80 lbs, stopped, hips rising

stretches, did them twice

post
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

----

There you go... lots of time off-line, i kept recording of course.

Tomorrow, Friday, just that mil conditioning in the morning, see how that goes, and then later in the day a Back workout.

Forgive the post w/o underlines or bold, i need to go to bed, get my rest.

[n88tr]

I see in my haste i messed up my WO dates, the "8-3" for Triceps near the end should be 9-3.

Also, the day after I last did Back, 9-1, I took 9-2 off completely.

630-720 mil cond [military conditioning class] went good, i think. We did a 2 mile run at the start after stretching cold which I think is bad to do but i'm not going to argue with the officer... the run was slower then i thought it'd be, but the "one man ups" that we did made up for that... i surprised myself and got it all done but with a little walking alternating jogging near the end. No throw up, not even upset stomach. 3 sets of pushups and 3 sets of crunches afterward, i was in a daze after the run, i didn't notice those exercises much. Drank 1/2 gallon of water back at dorms.

I hypothesize that with me doing mil cond on Mon,Wed,Fri, that should cover my cardio needs completely... I've been slacking lately but i'll bounce back into it. a little bit of shin splints, but not bad like i've had them before.

Will post again after the Back workout, the full day's eats. I plan on staying in the dorms this weekend, not much to do at home really, besides watch TV and honestly it's not comfortable there so **** it. I called my mom and suggested that if she gets lonely she could bring a "peace offering" to me, a joke, some sort of food package like a 6-pack of V8 juice and few lbs of skinless chicken breast meat... i don't know if it will happen or not, i'll see. she doesn't work, my father is retired, it's pretty calm waters at home.

[n88tr]

9-5, Friday

530 am, up
18 g whey isolate

600
18 g whey isolate, protein bar, 1/2 slice 12 grain bread, some water

630-720, mil cond, ran 2 miles, 3 sets pushups and 3 sets crunches, stretches throughout

730-745
laid on bed, stretched out, chillin

825
1 slice wholegrain peta bread folded with 50 g lean turkey meat
1 can V8 juice, multivitamin, more water

1100
1 slice wholegrain peta bread folded with 50 g lean turkey meat, water

150 pm
half of a 12inch subway sub: whole wheat, chicken breasts, lettuce, tomatoe, spinach
gatorade drink

355
other half of the 12inch sub, water

530
18 g whey isolate, 1/3 cup brown rice

615
3 scoops noxplode, 7 g creatine, 3 scoops xtend

645, workout, Back
sipping on 3 scoops xtend between sets
some stretches during workout

cable row
2x15 70 lbs

lateral pulldowns, wide grip
1x15 90 lbs

lateral pulldowns, close reversed grip
1x15 110 lbs

lateral pulldowns, wide grip
1x6 110 lbs

lateral pulldowns, close reversed grip
1x6 130 lbs

lateral pulldowns, wide grip
1x6 130 lbs

lateral pulldowns, close reversed grip
1x6 140 lbs

db shrugs
1x6 50's
1x3 80's
1x6 55's

db shoulder press
1x6 30's
1x6 35's
1x6 30's

cable row
1x6 100 lbs
1x6 120 lbs
1x7 90 lbs

1-arm db row
3x6 60 lbs, left
3x6 60 lbs, right

stretches

post
40 g whey isolate, 7 g creatine, 2 scoops xtend, 1/4 cup maple syrup

more stretching done at dorm

some time passes, drink a lot of water

930
1/3 cup brown rice, 50 g chicken breast, 10 g almonds

1100 bed
1 cup cottage cheese, 10 g almonds

1200, sleep took a while to relax

========

9-6, Saturday

up 945 am, slept in

1000
1/2 slice wholegrain peta bread folded over 50 g sliced chicken meat
multivitamin, some water

1100
2 scoops xtend, 10 g creatine in water

200
1/2 cup raisins, 40 g chicken breast slab, 1/3 slice wholegrain bread, water

500
small salad with broccoli, carrots, celery and just enough fat-free ranch to get it moist, like 1 tablespoon, half a whole-wheat muffin, 50 g sliced chicken meats, water

600
2 scoops xtend, 10 g creatine in water

-- rest of day is planned, it's 608 pm now

800
1 small banana, 1 cup sloppy joe ground beef w/ tomatoe paste

1000
1 cup sloppy joe ground beef w/ tomatoe paste, 20 g almonds

1030, bed
1 cup cottage cheese, 10 g almonds

========

9-7, Sunday, Chest AM, Biceps PM WO

[n88tr]

9-7, Sunday

up 900 am,
18 g whey isolate

1130
1 cup sloppy joe beef w/ tomatoe paste mixed w/ 1 cup brown rice
multivitamin, water

200
1 slice wholewheat peta bread folded over 40 g chicken breast slab, 10 g whey in water [see bottom]

255
3 scoops noxplode, 3 scoops xtend, 7 g creatine mixed w/ water and spoon

330, Chest Workout

- 1 packet Nutrex Mass XXPlosion anabolic workout formula, grape. Mixed up and sipped on between sets. [tastes like milk and grape... from my noxplode order from orbit, one of the free samples i got in the box]

pec deck
2x15 90 lbs

db benchpress, flat
3x6 40's

db benchpress, incline [1 notch up]
2x6 35's

db benchpress, incline [3 notches up]
1x6 30's

db benchpress, decline [3 notches down]
2x6 35's
1x9 30's [arms going rubbery on me]

db benchpress, flat
1x9 30's

db fly, flat bench
1x6 15's
1x6 20's

db fly, incline bench [2 notches up]
1x7 25's

pec deck [finisher]
1x3 150 lbs
1x3 140 lbs
1x6 100 lbs

stretches

post
- same as last time

more stretches at the dorm

530
lots of water
1 slice wholewheat peta bread folded over 40 g chicken breast slab

730
50 g sliced chicken breast meat, V8 drink

900
50 g sliced chicken breast meat, 20 g almonds

1030, bed
1 cup fat-free cottage cheese, 10 g almonds, 10 g fish oil

-- I decided against a second workout around 900, when I would have gone it but I remembered I have to wake up at 530 on Monday so that wouldn't give me much sleep time if I worked out from 900-1000 and then went to bed at 1200, when I'd probably be tired... not much sleep that way.

I think I'll do Bis Tuesday when one of my classes is canceled and I'll have extra time. Tomorrow, Back later in the day, after all my classes.

While I was in the gym some random guy complimented me that I had lost a ton of weight since last year. I said "I try" and he told me "good job." Changes here, changes there, but I'll see fools in 10 years and they won't believe it's still me... that I will like seeing.

BTW, I took a pic of my peta and chicken sandwich... no reason, I just felt like it. Food pics...

ImageShack - Hosting :: dsc00329cr5.png

[n88tr]

9-8, Monday

up 530,
18 whey isolate in water

600
1 cup brown rice, 36 g whey isolate in water, multivitamin

630-700, mil cond
tested on time performance for 2 mile run, 2 mins of pushups, situps

720-730-ish
1/4 gallon water, ran out

745-1000, nap
felt damn good till the ****ing fire alarm went off, false alarm though we all had to go outside and get soaked in the rain while we waited till we could go back in

900
protein bar, handful of sliced chicken meat, water

1140
1/2 wholegrain peta bread slice folded over 50 g sliced chicken meats, 1 can V8

110-340
3d modeling class

200
2 slices wholegrain bread with 50 g g sliced chicken meats, water

430
2 slices wholegrain bread with 50 g g sliced chicken meats, water

530, pre-workout meal
18 whey isolate in water, 1/2 cup brown rice

635
3 scoops noxplode, 3 scoops xtend, 7 g creatine mixed in water w/ spoon

700, workout, Biceps

preacher curl w/ bench
1x12 45 lbs
1x6 75 lbs
1x3 75 lbs
2x6 65 lbs

db piston curl
1x6 25's

db concentration curls
1x6 25's

db piston curl
1x6 25's

db concentration curls
1x6 25's

preacher curl w/ bench
2x7 55 lbs
1x15 45 lbs
1x12 45 lbs

machine curls [machine version of preacher curl]
1x6 40 lbs
1x8 30 lbs
1x15 20 lbs
1x9 30 lbs

730 pm, post
47 g whey isolate, 7 g creatine, 2 scoops xtend, 1/4 cup maple syrup

stretches at dorm

830
took a ****, drank 1/4 gallon water

930
50 g sliced chicken meat, 30 g raisins, more water

1030, bed
1 cup cottage cheese, 10 g almonds

-- More eating than usual, but getting up early does that to me... That nap was sweet.

I have a canceled class tomorrow and only one in the morning so I'll get that done and then go over to the gym later and do Back and if my PT is around, get him to take my BF. If he's not around, I'll call and make an appt. The free membership runs out tomorrow so I'll have to sign up again.

I'm thinking OFF wednesday and Lower thursday.

[n88tr]

9-9, Tuesday, Back

700 am, up
18 g whey isolate

720
protein bar, 30 g raisins, multivitamin

1115
60 g sliced chicken meat, 50 g brown rice, V8 can

140
2 cans tuna in water, 50 g brown rice

247
18 g whey isolate, 20 g carbs

320
3 scoops xtend, 7 g creatine, 3 scoops noxplode

400, workout, Back

cable row
1x15 60 lbs
1x15 70 lbs
2x7 100 lbs

1-arm db rows
2x7 35's [1 set left, 1 set right]
2x6 70's [1 set left, 1 set right]
4x6 50's [1 set left, 1 set right]

lateral cable pulldowns
3x6 100 lbs, wide grip
2x6 120 lbs, close reversed grip
1x5 130 lbs, close reversed grip

db shoulder press
4x6 30's

post, 520
50 grams maple syrup, 36 g whey isolate, 7 g creatine, 2 scoops xtend

620
50 g brown rice, 100 g chicken breast slab, water

915
50 g sliced lean turkey meat, 18 g carbs, 21 g almonds

1000, bed
255 g cottage cheese, 20 g almonds

-----

9-10, Wednesday, OFF

530 am, up
18 g whey isolate

600
36 g whey isolate, 40 g brown rice, multivitamin

630-730, mil cond class
"card" training, box running

745-900, nap

900
20 g raisins, 20 g brown rice, 100 g chicken breast slab, water

900-1245, nap

1200
50 g lean sliced turkey meats, 18 g fat-less carbs, 20 g raisins

200
30 g brown rice, handful of little broccoli heads, 36 g whey isolate

500
40 g brown rice, 100 g chicken breast slab, water

600
2 scoops xtend, 10 g creatine

-- it's 624 now

800
20 g raisins, 18 g fat-less carbs, 100 g chicken breast slab, water

1000, bed
255 g cottage cheese, 20 g almonds

-- Gym was crowded as **** on Tuesday, I didn't get much done, but there will be better workouts in the future.

Today, Wednesday, I was afraid, as usual, of Mil Cond but we didn't go run, we stayed inside and did "cards" which is like Ace of Spaces is jumping jacks, Queens are crunches, etc. We had those two, rocky situps, pushups wide, pushups close, run in place, swimmer [low back exercise], elbow to knee crunches, and two others, i forget what they were called. Not too bad, def not as hard as running outside, but still a good cardio workout. I was able to get in some quality naps after the class, luckily my second class didn't start till 110 pm. I go to bed early, I think but it's hard for me to relax and fall asleep... i usually read 60 pages in my book [various books i read] by the time i get tired enough.

No gym, but tomorrow Lower. Thurs is my busiest day... 3 classes right after each other.

I've not seen any posts recently for me, crits or questions... please if you want to add something, do so.

[n88tr]

9-11, Thursday, Lower

730 am, up
1 yoplait no-fat yogurt, 18 fat-free carbs, 40 g lean sliced turkey meat, water, multivitamin

1030
36 g whey isolate shake, 36 fat-free carbs

100 pm
2 medium carrots, 5 broccoli heads [palm full], 50 g lean sliced turkey meat, water

400
1 protein bar: 180 cal, 45 fat cal, carb 20, protein 19

415
2 slices wholegrain bread, 50 g lean sliced turkey meat, water

615
same as 415 meal

720, pre-workout supps
3 scoops noxplode, 3 scoops xtend, 5 g creatine

800, took a ****

810, workout, Lower

leg press
2x20 225 lbs [warm up sets]
3x10 405 lbs

standing calf raises
4x8 100 lbs + bodyweight

lying leg curls, singles
1x20 30 lbs, alternating legs
1x20 40 lbs, " "
1x20 30 lbs, " "

leg press
3x30 225 lbs

930 pm, post
36 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
50 g maple syrup [fast-digesting carb]

stretches

1020, took a ****

-- it's 1021 now, rest of day is planned

1030, bed
255 g fat-free cottage cheese, some water

-- I was freaking out on the last 3 sets of the leg press. I planned on going for some volume over just heavy weight. I did not believe i could do 30 reps for 3 sets but i got em done, it was crazy. I posted that i got really hot during the workout, no trouble breathing nor hot in gym but it seems that's a normal thing to get really worked up, though i've never felt THAT HOT before. Sweaty and tired yeah sure but not that hot.

I'm proud i was able to get the volume done, it's high for me. I don't think i've ever done a set with more than 20 reps... and i did 3 sets of 30 reps.

Tomorrow I have mil cond at 630 again. I hope more circuit training and no running outside. I have a ton of homework, no fun for the weekend though i'd like to do triceps tomorrow sometime, probably later in the day. I'll go home for friday afternoon and saturday, triceps at home YMCA... dump that it is.

Also, I've not cheated in like 2.5 or 3 weeks so I'll see what I want to do about that tomorrow, get it over with. Probably some roastbeef sandwiches or something... i don't know.

[n88tr]

Oops I see an error. Those standing raises were 10 reps in a set, not 8.

[n88tr]

9-12, Friday, Triceps and Forearms

Diet
Same foods like on Thurs, Wedns, etc. =Nothing out of the ordinary for me.

Workout

30 mins prior, 3 scoops noxplode, 3 scoops xtend, 7 g creatine
during WO, 3 scoops xtend

tricep machine extensions
1x15 40 lbs
1x15 50 lbs

cable pressdowns, v-bar attachment
1x8 70 lbs
1x6 110 lbs
1x5 100 lbs [first 3 sets struggling to find a good weight to do 15 reps]
3x15 70 lbs

1-arm supinating db extensions
1x15 15 lbs, left
1x15 15 lbs, right
1x15 15 lbs, left
1x15 15 lbs, right

cable pressdowns, rope attachment
3x15 50 lbs

skullcrushers, db
1x15 25 lbs
1x12 25 lbs, finished 3 reps 20 lbs
1x10 25 lbs, finished 5 reps 20 lbs

tricep machine extensions
1x10 70 lbs
1x9 60 lbs
1x12 50 lbs
1x15 44 lbs
1x21 44 lbs

barbell wrist curls
1x15 30 lbs [bar]
1x10 50 lbs
1x8 80 lbs

Stretches

Post
36 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
50 g maple syrup [fast-digesting carb]

=======

9-13, Saturday, Back

1230 pm, up [slept in! Felt damn fine]

100
2 packets oatmeal, 36 g whey isolate shake, multivitamin

255
2 big chicken breasts [over 100 g], 2 slices dark rye bread [36 g carb]

420, pre-workouts supps
3 scoops xtend [i didn't bring enough noxplode for the home weekend], 1 tablespoon creatine, 2 plain rice cakes [18 g carb]

500, workout

-- ****ing rushed, stupid Y closes at 600, i forgot that at the time

cable row
1x12 60 lbs
1x12 80 lbs
3x15 150 lbs

db shoulder press
2x10 30's
1x8 30's

1-arm db row
3x12 50's, left
3x12 50's, right

cable row
1x10 100

Stretches

Post
36 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
50 g maple syrup [fast-digesting carb]

-- rest of day's Diet not recorded. I guess it was a little break from recording every damn thing. Nothing unusual or out of the ordinary was consumed.

======

9-14, Sunday, OFF

Again, nothing was recorded, diet pretty much the same thing day in, day out. Like I said in a previous WO^, I've started to eat rice cakes. I figured i'd give em a try, they're not bad. It's like stale popcorn in a hard thick slice. Nothing in it but 9 carbs and like 80 calories... no sugar, no fat. Fills you up though, lots of eating to get through.

======

9-15, Monday, Chest

-- This is today and i will post full eats and WO at night, after it's accomplished

Mil Cond was pretty easy this morning, just a lot of HIIT cardio: running, sprinting, getting on your knees to do crazy exercises like the "bear" and "crab" walk... we did those half court backwards and forwards and then sprinting half court, back to start, to the full court and back to start... twice back to starting line... that's a set, so we did 4 of those and some standing arms parallel to the floor exercises [hit the upper back a lot but it was OK], etc stuff. I was sweating like crazy but i liked it.

I've not cheated in probably 3 or 4 weeks, I just thought of it yesterday while I was reading the sunday paper with my mom when i came home for a quick spell. I couldn't think of anything that i'd like to eat high in carb, so i think i'll wait till the idea strikes me then do it. I don't crave anything currently... except maybe a half gallon of water... damn water is a treat [not that i don't take in enough but sometimes water is like a treat if you know what i mean.]. I get in 2 gallons a day... sweet water.

Thinking about it now i'd like to hit Calves and Chest together tonight, hit those ****ers hard.