[mr_bhana]

WOs are gr8, hard work will pay off

Supps are so cheap in the US... lucky dudes

[n88tr]

Ty for compliments Bhana.

9-15, Monday, Chest and Calves

530, up

535
18 g whey isolate shake

600
protein bar, 1/2 sheaf of wholegrain peta bread [15 g carbs], multivitamin, water

630-730, mil cond [as described in previous page]

800-900, nap

900
36 g whey isolate shake, 2 slices 12grain bread [36 carb]

905-1130, nap

1145
100 g chicken breast w/ 2 slices 12 grain bread, 1 can V8 juice

330
-- same as 900 meal

530
-- same as 1145 meal

730, Pre-WO supps
3 scoops noxplode, 3 scoops xtend, 7 g creatine

800, Workout
sipping on 3 scoops xtend during WO

pec deck [to warm up chest]
2x15 90 lbs

db bench press, flat
3x15 30's
1x12 30's

db bench press, incline [3 notches up from flat]
3x12 25's

db fly, flat
1x15 15's
3x12 20's

standing calf raises [plus bodyweight]
1x15 100 lbs
1x12 50 lbs
1x8 100 lbs
1x8 150 lbs
1x6 200 lbs

toe press
1x12 225 lbs
1x8 215 lbs
1x6 360 lbs
1x5 450 lbs

915, Post
55 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
50 g maple syrup

1130, bed
280 g fat-free cottage cheese, 40 g almonds

-- I hate to say it but I should've gone heavier on my toe presses early on instead of piling on the weight as i saw fit. I should've started at 500 and then moved up to 730, that was the number i had in mind. That's my goal for next time. A bit lofty but i remember doing it like that a while back, previous to my knee injury [not that it bothers me, i'm just saying in terms of the timeline].

Extra big whey isolate post b/c i poured the last of one of my small whey isolate containers into my post powders bag... several other containers remain, no worries.

Workout good for Chest and Calves.

Tomorrow, 9-16, planned OFF.

[n88tr]

9-16, Tuesday, OFF

700 am, up

705
18 g whey isolate shake

725
100 g chicken breast, 44 g brown rice, multivitamin, water

1030
-- same as 725 meal minus multivitamin

1200
2 slices 12grain [36 carb] with 100 g chicken breast

200
2 protein bars, water

400
1 rice cake, 100 g chicken breast, 1 can V8

700
2 slices 12grain [36 carb] with 100 g chicken breast

1000
50 g whey isolate, 10 g creatine, 3 scoops xtend

1030, bed
280 g fat-free cottage cheese, 40 g almonds

======

9-17, Wednesday, Tomorrow

WO unplanned. Mil Cond as usual. I have my last personal training meeting with my student trainer on friday, 7 pm. idk what i'm going to ask about... give squatting another shot, deads too. WO unknown, maybe light weight high reps biceps, we'll see.

[n88tr]

9-17, Wednesday, Biceps + Forearms

535, up

545
2 slices 12grain with 100 g chicken breast sandwich, protein bar, multivitamin, water

630-720
military run 3.5 miles, some stretches

730-840, nap

840
2 rice cakes, 40 g whey isolate shake

845-1200, nap

1210
1 slice 12grain peta bread, 1 slice 12grain bread, 40 g whey isolate shake

330
40 g brown rice, some broccoli, 100 g chicken breast

515
50 g reduced-sodium turkey, medium salad with carrots, lettuce, onions, 1 sliced boiled egg

700
1 slice 12grain peta bread, 60 g chicken breast

820
3 scoops noxplode, 7 g creatine, 3 scoops xtend

840, workout, Biceps + Forearms

preacher curl, close grip EZ bar
x15 40 lbs, full range reps
x7 40 lbs, full range reps, x7 40 lbs, 1/2 range reps
x7 35 lbs, full range reps, x7 35 lbs, 1/2 range reps
x7 30 lbs, full range reps, x7 30 lbs, 1/2 range reps
x4 60 lbs, full range reps

db pistol curl
2x18 20's [9 reps left, 9 reps right]

alternating db curls, upright bench
x18 20's [9 reps left, 9 reps right]
x21 15's [8 reps left, 4 reps right]
x9 20's [11 reps left, 10 reps right]
x8 30's [4 reps left, 4 reps right]

barbell wrist curls
x15 45 lbs [bar]
x9 65 lbs
x8 65 lbs
x5 95 lbs

alternating db curls, upright bench
x18 15's [9 reps left, 9 reps right]

machine preacher curls, till muscular failure
x15 30 lbs
x21 30 lbs
x21 30 lbs
x3 60 lbs

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

Stretches

1045, bed
280 g fat-free cottage cheese

======

9-18, Thurs, Back + Shoulders

700 am, up

730
70 g chicken breast, 36 g wholegrain bread, multivitamin

1030
-- same as 730 meal minus multivitamin

140 pm
1 protein bar, 50 g reduced-sodium turkey, 36 g wholegrain bread

300
70 g chicken breast, 36 g wholegrain bread

430
3 scoops noxplode, 3 scoops xtend, 7 g creatine

600, workout, Back + Shoulders

cable row
x15 70 lbs
x12 70 lbs
2x7 100 lbs

barbell chest raises
x10 45 lbs [bar]
x6 65 lbs
x5 85 lbs

db military shoulder press
5x8 30's

db shrugs
4x10 45's

Stretches

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

820
60 g reduced-sodium turkey, 1 rice cake, 20 g almonds

930, bed
280 g fat-free cottage cheese, 30 g almonds

======

9-19, Friday

530 am, up

610
50 g reduced-sodium turkey, protein bar, 1 rice cake, multivitamin

630-730, mil cond
no cardio, we did "pyramiding" which is 30 seconds pushups, 60 seconds pushups, 90 seconds pushups, 30 seconds elevated crunches [feet raised from floor at 90 degrees] for 30 sec, 60 sec, 90 sec, 30 sec, 60 sec. That was it, took like 20 mins to do after stretches.

740-900, nap

902
2 protein bars [****ty i know, i wanted to get back to bed]

1200
40 g whey isolate, 1 rice cake

100
1 slice cheese pizza [ate with visiting family]

245
-- same as 1200 meal

-- It's 145 now. Planned off with some Triceps work when I meet with my personal college trainer at 7pm one last time tonight. Get bodyfat measured, work on deads and squatting form, show me some new tricep exercises. Going home today, come back sunday. I'm thinking that slice I ate constitutes as my cheat.

[n88tr]

Friday, Triceps, 800 pm

usual pre supps

cable pressdowns
2x15 60 lbs
x8 100 lbs
x5 130 lbs, x3 110 lbs
x8 120
x12 120

cable pressdowns, single arm
x3 50 lbs, right x3 70 lbs
x8 50 lbs, left
x10 60 lbs, right
x10 50 lbs, left
x10 70 lbs, right x10 60 lbs
x10 50 lbs, left x10 40 lbs

db skullcrushers
x10 30lbs
x4 50lbs [too much weight]
x10 40 lbs
x10 30 lbs

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

Stretches

-- Great Triceps workout, working down to the bottom of the stack.

Sat, Today, OFF. Sunday, Tomorrow, Chest at Y before I run back here to rest up for Monday.

My PT stood me up, we were supposed to meet at 7 but he never showed. I called him and left a message on his voice mail. I probably get a call back today, if not, I'll call him later today, at night sometime. He usually calls me at like 9 pm so if he doesn't then I'll call him.

[n88tr]

Saturday, OFF

Sunday, Chest

-- usual pre-workout supplements and 3 scoops xtend during

pec deck
2x15 90 lbs

db benchpress, flat
x8 40's
x8 45's
x8 40's

-- ran 2 track laps, felt like it

3x8 35's

db benchpress, incline [4 notches up]
2x8 30's

db benchpress, incline [2 notches up]
2x8 35's

seated cable chest press
2x12 35 lbs
x15 30 lbs

seated cable fly
x20 20 lbs
x20 30 lbs
x2 50 lbs
x2 40 lbs
x10 30 lbs

pec deck, till muscular failure
2x9 130 lbs
2x8 120 lbs

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

Stretches

-- This was a really good workout. I felt really powerful doing 45's for the db benchpress, though I think I'm not ready for 50's quite yet. Great stretch with pec deck as finishing movement. Diet Sat and Sun nothing unique. Lots of low-sodium turkey as my main protein source, though I did cut up a whole chicken and broil it up, that was good.

Tomorrow, Monday, Lower. Tuesday, planned Back and Biceps.

I ran out of NoXplode and I didn't know what to do so I went out and got a replacement, some BlackPowder. I'll try it out, probably not as good as NoXplode, but I want to experiment a little bit.

[n88tr]

Two pics for today. While in my dorm last week I was talking to my mom on the phone and I got bored so I took some pics of my legs, flexed and unflexed.

Unflexed




Flexed

[n88tr]

9-22, Monday, Lower

630-730, mil cond
10 pushups, 9 pushups, 8 pushups, 8 pushups, 6 pushups,
10 situps, 9 situps, 8 situps, 7 situps, 6 situps,
10 pushups, 9 pushups, 8 pushups, 8 pushups, 6 pushups,
10 situps, 9 situps, 8 situps, 7 situps, 6 situps,
military run 2 miles, quick finish stretches

soaked through, seriously good cardio morning session

745-900, nap
900, eat
905-1200, nap
1205, eat

etc day [I did not record meals, today was hectic, i'm sorry]

730,
1 scoop BlackPowder [my new NO2 product], 3 scoops xtend, 7 g creatine

820, workout, Lower

leg press
2x15 225 lbs [warm up sets]
3x8 405 lbs

leg press, toe press
2x8 675 lbs
x8 765 lbs

standing calf raises
x6 200 lbs
x7 160 lbs
x8 120 lbs
x9 80 lbs
x6 200 lbs
x7 160 lbs
x8 120 lbs
x9 80 lbs

leg press, toe press
x8 695 lbs
x8 725 lbs

leg press
2x30 225 lbs

Stretches

Post
36 g whey isolate shake w/ 7 g creatine, 3 scoops xtend
2 protein bars [left my maple syrup at home, had to make do]

-- I didn't think I could bring much intensity since I was so tired after morning mil cond, but I think I brought more intensity than ever with this last session. I paid a bit attention to my breathing and took more time between sets for the leg press, 45-1 minutes rest, and I didn't get so friggin hot.

Before stretches afterwards I was sitting down writing down all that I had done and I've never sweated so much, I was like a snowman on the 4th of july, just dripping off me a lot. Today was really humid though, it's been like that for a few days now. I'm a winter person myself.

I got more water containers, salads, and maple syrup after the workout.

Tomorrow, Back. Wednesday, Off.

[n88tr]

I'd like to make clear if it isn't already, that when I post something like

x10 100

that this means 10 reps at 100 lbs, not 10 lbs for 100 reps. I've changed from listing 1x meaning one set and I've cut it down to just the number of reps and weight instead of listing the 1 set because I think it's redundant.

So:

x10 100 is the same as 1x10 100, but I've cut out the 1 in front of the 10.

9-23, Tuesday, OFF

=====

9-24, Wednesday

530 am, up

550
1 protein bar
1 slices Bread and More Omega bread
2 multivitamins
water

630-730
human chain pushups, modified pushups, timed 2 mile run

735, about 1/2 gallon water

800
2 slices Bread and More Omega bread w/ 100 g chicken breast
water

805-1100, nap

1105
-- same as 800 meal

200 pm
50 g whey isolate shake
2 slices Bread and More Omega bread

500
-- same as 1105 meal

645
2 scoops black powder [foams up like 2 inches in my blender cup]
7 g creatine
3 scoops xtend

740, Workout, Back + Shoulders

-- sipping on 3 scoops xtend during

cable lateral pulldowns, wide grip
2x15 80 lbs

cable lateral pulldowns, close reversed grip
2x10 100 lbs

cable lateral pulldowns, wide grip
2x11 100 lbs

cable lateral pulldowns, close reversed grip
x10 130 lbs

cable lateral pulldowns, wide grip
x10 100 lbs

cable lateral pulldowns, close reversed grip
x3 150 lbs, x4 130 lbs

cable row
x12 80 lbs
3x10 100 lbs

barbell chest raises
x12 45 lbs
3x10 65 lbs

shrugs
4x10 45lb plates

dumbbell military shoulder press
4x11 30's
2x15 25's

Stretches, 835-844 pm

Post, 850 pm
50 g whey isolate shake w/ 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

955, 1/2 gallon water.

1015, bed
280 g fat-free cottage cheese
30 g almonds

-- Workout was really good, sweated completely through my shirt. It was so good I smelled the detergent used on the shirt to clean it.

I thought it might take a week or so for the BlackPowder to work but since I didn't stop my second NoXplode cycle, I just ran out it I didn't stop my N02 cycle, the BlackPowder acts like the NoXplode and just keeps the N02 effects coming. Not as intense as my 3 scoops of NoXplode, but I'm only doing 2 scoops of BlackPowder and it's only my second use of the stuff. My forearms were so pumped I couldn't get a grip, but just enough to hold on to the weights. BlackPowder has my vote so far.

Tomorrow, 9-25, I have my heavy day with 3 classes pretty much back to back. Planned Biceps for later in the day. Day after, 9-26, Friday, I don't have Mil Cond, our instructor has to go to some army base in the northern part of the state. I do plan on getting some cardio in, but not at 630 am. Sleep in, that'll be great. I've been taking a lot of naps lately.

[n88tr]

9-25, Thursday

700 am, up

720
50 g brown rice
100 g chicken breast
2 multivitamins, water

1000
2 slices Bread and More Double Omega bread
100 g chicken breast, water

1200
1 protein bar

130
50 g brown rice
100 g chicken breast
1/2 gallon of water

340
50 g whey isolate shake
2 slices Bread and More Double Omega bread

640
50 g whey isolate shake
2 rice cakes

720
3 scoops xtend, 10 g creatine

1000
100 g chicken breast
24 g raisins

1100, bed
280 g fat-free cottage cheese
40 g almonds

============

9-26, Friday

1030 am, up
slept in, no Mil Cond, class canceled

1050
1/2 boiled egg
salad w/ carrots, lettuce, tomatoe, onion
20 g whey isolate [all gone now]
100 g chicken breast [double gone]
2 multivitamins, water

1115, gone to store for more food

100 pm
2 slices Bread and More Double Omega bread
50 g reduced-sodium turkey

330
-- same as meal 100

600
1 baked potatoe w/ 1 teaspoon butter
13 oz tenderloin fillet steak
1/2 carrot, water

700
2 scoops blackpowder, 1 teaspoon creatine, 3 scoops creatine shake w/ water

745, workout, Back + Calves
-- sipping on 3 scoops xtend w/ water shake

machine seated cable row
x15 50 lbs
x12 60 lbs

1-arm machine seated cable row
x10 80 lbs, right
x6 130 lbs, left finished set 4 reps 100 lbs

machine military shoulder press
x15 60 lbs
x12 70 lbs
x10 80 lbs
x15 60 lbs
x10 70 lbs

leg press toe press
x15 150 lbs
x10 100 lbs, left singles
x10 100 lbs, right, singles
x12 200 lbs
x10 150 lbs, left singles
x10 150 lbs, right, singes
x10 200 lbs, left singles
x10 200 lbs, right, singles
3x15 322 lbs

cable row
2x10 150 lbs

db shrugs
2x10 40's

cable row
3x7 200 lbs [this is the stack]

db shrugs
2x10 40's

lateral cable pulldowns, wide grip
x10 90 lbs

db shrugs
x10 40's

lateral cable pulldowns, wide grip
x10 90 lbs

db shrugs
x10 40's

lateral cable pulldowns, wide grip
x8 90 lbs

lateral cable pulldowns, close reversed grip
x8 90 lbs

Stretches

Post, 900 pm
50 g whey isolate shake w/ 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

1000
10 oz from remaining steak
some baked potatoe w/ less than 1 teaspoon butter
1 slice sourdough bread
1 cup 2% skim milk

1100, bed
280 g fat-free cottage cheese
30 g almonds

============

9-27, Saturday, Lower

1030 am, up

1040
60 g reduced-sodium turkey
40 g oatmeal
2 multivitamins, water

1230
100 g 60 g reduced-sodium turkey
2 slices raisin bread, water

300 pm
2 slices 12 grain
50 g reduced-sodium turkey

410
2 scoops blackpowder, 1 teaspoon creatine, 3 scoops creatine shake w/ water

500, workout, Quads + Hams

leg press
2x15 265 lbs

hack squat, feel near parallel to body
2x15 160 lbs

seated leg curl
2x12 100 lbs

hack squat, " "
2x15 120 lbs

seated leg curl
2x12 80 lbs

hack squat, legs further out from body
2x12 200 lbs

Stretches

Post, 600 pm
50 g whey isolate shake w/ 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

700
60 g chicken breast
2 slices 12grain bread, water

930
60 g chicken breast
1 slice garlic bread [from yesterday's steak]

1030, bed
280 g fat-free cottage cheese
40 g almonds

============

9-28, Sunday, OFF

930 am, up

945
80 g chicken breast
1 slice garlic bread
2 multivitamins, water

-- rest of meals not accounted for, but nothing out my ordinary foods.

============

9-29, Monday, Chest

930 am, up [mil cond class cancelled, but will resume wednesday]
50 g reduced-sodium turkey
2 slices Double Omega Bread n' More bread [new kind of bread, has a lot less fat in it]
2 multivitamins, water

1040
2 scoops blackpowder, 1 teaspoon creatine, 3 scoops creatine shake w/ water

1115, Workout, Chest

-- it's 1110, I'll fill in the rest later tonight.

-- On Sunday we drove into the larger cities [we live in a pretty rural area] for my mother to look at houses newly built. She wants to move but my dad doesn't think it's a financially successful idea [lots of money invested into our house already] and I think he feels a lot of attachment to our current house. Anyways we looked a two different places and being my vain self, I checked myself out in the mirrors of the houses. I look pretty good. Lose some more waist fat and I'll look pretty good. Anyways, I wanted to say that I felt really powerful on Sunday, all that sleeping in really did me a lot of good, I felt like I added a lot of mass just on those few days of extra sleep. I definitely "look like I work out" and that is one of my goals. I don't want to consider it accomplished just yet though. I have this mental fear that once I "start looking good" that I'll lose the initial intensity I bring to the weights. But I think that is is unreasonable because every time I workout, I feel out where I am and what I feel capable of, and push it a little beyond. Like on the last Leg workout where I did 6 sets of hack squats, before I went to the gym I knew I would do 6 sets, or fall over in the process. My legs were rubber when I was done, light headed but I was proud. I just can't let my good body image go to my head and somehow offhandedly convince myself to not take it so hard. I'm not really at the concerned point, but probably in another 6 months I will be. This is a good thing, by the way.

[n88tr]

db benchpress, flat
2x15 30's

pec deck
2x12 130 lbs

db benchpress, incline, 2 notches up
2x8 40's

db benchpress, flat
2x7 45's

db fly, incline, 3 notches up
2x7 25's

db benchpress, flat
4x9 35's

pec deck, till muscular failure
2x9 110 lbs
2x11 90 lbs

1125, Post
50 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup

130
60 g reduced-sodium turkey, water
2 slices bread n' more double omega bread

430
60 g chicken breast sliced, water
2 slices bread n' more double omega bread

700
40 g whey isolate
1 slices bread n' more double omega bread

940
80 g reduced-sodium turkey
1 slices bread n' more double omega bread

1100, bed
280 g fat-free cottage cheese
40 g almonds

=========

9-30, Tuesday

730 am, up
100 g chicken breast
2 slices bread n' more double omega bread
2 multivitamins, water

1000
70 g chicken breast sliced
2 slices bread n' more double omega bread

1220
100 g chicken breast
2 slices bread n' more double omega bread

340
200 g chicken breast sliced [really hungry]
2 slices bread n' more double omega bread

500
2 scoops blackpowder, 7 g creatine, 3 scoops xtend

615, Workout, Biceps
-- sipping on 3 scoops xtend during workout

preacher curl
x15 50 lbs
x11 60 lbs
x6 80 lbs
4x4 100 lbs

machine arm curl
6x4 70 lbs
x2 80 lbs

preacher curl, till muscular failure
5 full range reps, 5 partial, 5 full range reps 50 lbs
5 full range reps, 5 partial, 3 full range reps 50 lbs

700, Post
60 g chicken breast, 40 g tuna in water [ran out of whey, :(]
7 g creatine, 2 scoops xtend

800
2 slices bread n' more double omega bread
60 g reduced-sodium turkey

900, bed
280 g fat-free cottage cheese
50 g almonds

=========

10-1, Wednesday

530 am, up

545
2 slices bread n' more double omega bread
70 g reduced-sodium turkey
2 multivitamins, water

630-730, Mil Cond
indoor training: circuit work, box sprinting

730-900, nap

900
1/4 cup raisins
60 g reduced-sodium turkey

900-1200, nap

1215
small salad w/ carrots, brocolli, lettuce, radish
small wholewheat muffin, perhaps 45-50 grams
60 g reduced-sodium turkey, water

300
200 g tuna in water [big can]
40 g brown rice, water

415, pre-workout supps
2 scoops blackpowder, 7 g creatine, 3 scoops xtend

520, workout, Back

cable row [cables loose, didn't use it much, it was ****ed up]
2x12 70 lbs

lateral cable pulldowns, wide grip
x20 80 lbs
x20 90 lbs
x20 80 lbs
x20 90 lbs
x20 80 lbs

db military shoulder press
2x7 35's
4x8 30's

1-arm db row
4x12 45 lbs [2 sets left, 2 sets right]
4x8 50 lbs [2 sets left, 2 sets right]

lateral cable pulldowns, close reversed grip
x3 130 lbs, finished set 4 reps 100 lbs

Stretches

615 pm, Post
7 g creatine, 2 scoops xtend
36 g egg whites, 40 g reduced-sodium turkey
1/4 cup maple syrup

More stretches

710
1/4 cup raisins
1 slice bread n' more double omega bread
100 g chicken breast

900, bed
280 g fat-free cottage cheese
50 g almonds

-- Biceps workout was till failure. I've not seen many gains in my arms besides the inital "newb gains" early on. I think I need to try more exercises; I've been limiting myself because in the ones I do I really feel the muscles working, in the others I feel like I'm just "going through the motions" and I don't like doing that. I guess I just have to take more chances with new exercises.

Last workout of Back was good, early on I had to switch to the lateral pulldown machine b/c the cable row machine was messed up. I did high reps for a change, something different. I've not done 1-arm rows for a while so I didn't press the weight too much. Mil Cond in the morning takes a lot out of me. I did more protein today than I usually do, I wanted no chances for my biceps to not have any muscle-building energy excuses, not that I skimp on protein ever but I just added a little more to be sure. I'll have to get some more whey, I'm all out, I've been eating a lot of tuna in water..

No workout plans for tomorrow, I want it to be OFF. Friday, more Mil Cond. I've been pretty tired this week, maybe Friday OFF too. I want to do Triceps and Lower sometime this weekend though.

[nicez3f]

can i just make one suggestion and i could be wrong i havent been following but it seems your not moving the weights up at all. start going heavier, you do the same weight for many weeks the body doesnt respond it just stays the same.

[n88tr]

I can focus more on it but lately I've been going for volume to switch things up, previous to this I was going as heavy as possible. I actually planned to return to this method this week or next.

[n88tr]

10-3, Friday, Triceps + Calves

40 mins usual pre-workout supps of xtend, creatine and BlackPowder
Sipping on 3 scoops xtend during workout

rope pushdowns
2x15 50 lbs

tricep machine extensions machine
3x6 80 lbs

pushdowns, v-bar attachment
x6 100 lbs
x6 110 lbs
2x6 100 lbs
x2 150, x2 130, x1 100

pushdowns, single arms
4x6 40 lbs, left
4x6 50 lbs, right

pushdowns, ez bar
x6 100 lbs
x5 110 lbs, x1 100 lbs
x6 100 lbs

pushdowns, rope
x6 80 lbs
x4 70 lbs

dumbbell kickbacks
3x6 15 lbs, left
3x6 15 lbs, right

toe press
x6 150 lbs
x6 200 lbs
x6 100 lbs, left leg
x6 100 lbs, right leg
x6 150 lbs, left leg
x6 150 lbs, right leg
3x6 322 lbs
x6 580 lbs
x6 645 lbs
x6 735 lbs
x6 790 lbs
3x6 322 lbs

Stretches, Post, More stretches

=====

10-4, Saturday, Chest

40 mins usual pre-workout supps of xtend, creatine and BlackPowder
Sipping on 3 scoops xtend during workout

pec deck
2x15 80 lbs

dumbbell benchpress, flat
x6 35's
4x6 50's

dumbbell benchpress, incline
x6 35's
x6 40's
x6 45's
x6 40's

pec deck
x5 150 lbs
x5 174 lbs

-- jogged 2 track laps, felt like it.

pec dec
x4 200 lbs

dumbbell fly, slight incline
x6 20's
x6 25's

pec deck, final
x6 150 lbs
x5 160 lbs
x4 170 lbs

Stretches, Post, More stretches

-- Friday's Mil Cond was trying. Instructor was gone so an ROTC guy filled in. We ran farther than we ever had to before but I just tried to keep my mind empty, blank-like and I accomplished it. I don't know how long we ran, it was for 30 mins though, I know that. We did some concrete pushups and sprints at the end, those weren't so easy but I do like a challenge. We went inside and did Ultimate Football indoors, after some more sprinting and bear-crawling exercises. Great fun.

I did lower at the YMCA when I got back home that friday. Looking at the tricep workout, it doesn't look like much but I went for weight over reps, keeping it around 6 reps. I think it worked out well. I tried to feel each rep and that was a good experience. The calves I did after triceps, that was pretty intense. I didn't get awfully hot, I think because I kept the reps down and the intensity was there but not for an extended period like back when I was doing 30 reps in two quick succession sets. I made a new personal best for the toe press, 790 lbs. I went way over my goal of 630... I just wanted to try my hardest and that was 790. Might have been 800 or a little more if I did the heaviest parts sooner, but I was kind of feeling myself out, I didn't just jump into the heaviest weights.

The next day was Chest. I spent about 3 or 4 hours seriously telling myself that I've done well and this is now, this is the time, when I can make a difference, right now, at the gym. So I was in a great mood before I even opened the YMCA doors. I flyed [pec deck] more then I ever have, and dumbbell benchpressed more than I ever have before, so that was a great experience. I know you guys bemoan the pec deck but I've made gains with it, so I'm keeping it in my workout for a while longer still. I get a good warmup stretch from it and I feel my chest working hard with it, and that's very important for me: to feel the muscles working on each rep.

Diet is pretty consistent, not much has changed. Less low-sodium turkey and more chicken breasts. Less bread and brown rice and more oatmeal. I took 4 liquid ****s on Friday, not feeling well I guess. I don't transition well to "new" foods after being on the same things for weeks and months. I don't really care about it, just wanted to mention my upset stomach.

Today, Sunday, was OFF.

My Isopure order came, along with a free t-shirt since my order was over $100. I chose Dutch Chocolate and it's decent stuff but it foams up quite a bit in my blender cup. I suppose that will go away or if I try a different method of mixing it up.

Tomorrow, Mil Cond and my one class later in the day. I've discovered that I get DOMS in my Lower body [never calves, even though I think I take them to failure each time] exactly 2 days after I workout, so I'm thinking of doing Lower Tomorrow, and Back Tuesday, and taking Wednesday off.

Workouts are going good, meals too. I feel a lot more "food secure" now that I have my tubs of Isopure on hand if I need a scoop or two, plus for that Post.

[n88tr]

10-6, Monday, Back + Shoulders

530 am, up

600
40 g brown rice, 50 g chicken breast pieces
2 multivitamins

630-730, Mil Cond
Indoor work, station military exercises, jogging and sprinting, "suicides" sprint exercises, running stairs

735-900, nap

910
40 g brown rice, 50 g chicken breast pieces

915-1200, nap

1205
40 g brown rice, 50 g chicken breast pieces

245
40 g brown rice, 50 g whey isolate [50 g protein]

500
40 g brown rice, 50 g chicken breast pieces

600
3 scoops xtend, 7 g creatine, 2 scoops black powder

700, Workout, Back + Shoulders

3 scoops xtend sipping on during workout

cable row
2x12 80 lbs
x5 130 lbs
2x5 120 lbs

dumbbell shrugs
x5 45's

dumbbell military shoulder press
x5 35's

dumbbell shrugs
x5 65's

dumbbell military shoulder press
x5 35's

dumbbell shrugs
x3 80's

dumbbell military shoulder press
x5 35's

lateral cable pulldowns, wide grip
x5 120 lbs
x5 130 lbs

lateral cable pulldowns, close reversed grip
x5 130 lbs
x3 160 lbs

lateral cable pulldowns, wide grip
x5 130 lbs

lateral cable pulldowns, close reversed grip
x3 170 lbs

barbell chest raises
x6 45 lbs
x3 95 lbs
2x3 85 lbs

800 pm, Stretches, Post, More Stretches

900
1 slice Double Omega bread
1/4 cup raisins
60 g chicken breast pieces

1000, bed
280 g fat-free cottage cheese
40 g almonds

-- Workout was good. I'm into the heavy weight low reps cycle now. Tomorrow, Lower. I planned on doing Lower today but I remembered that I just did Calves with Triceps and I normally hit all Lower when I do Lower, including Calves but I've not given them much time to recover so I did Back + Shoulders instead. I was due for the Back anyways.

[n88tr]

10-7, Tuesday, Lower

-- meals unrecorded, sorry. Yesterday was probably my most hectic school day ever.

40 mins usual pre-workout supps of xtend, creatine and BlackPowder
Sipping on 3 scoops xtend during workout

standing calf raises, plus bodyweight
x6 100 lbs
x6 150 lbs
x5 200 lbs
x4 250 lbs

lying leg curl
x5 50 lbs, left
x5 50 lbs, right
x5 60 lbs, left
x5 60 lbs, right
x5 100 lbs, both legs

leg press
x8 225 lbs
x4 315 lbs
x4 495 lbs
x3 585 lbs
x5 495 lbs

seated calf raises
x5 105 lbs
x5 150 lbs
x5 195 lbs
x5 220 lbs
x5 245 lbs

standing calf raises
x5 150 lbs
x5 170 lbs
x5 150 lbs
x5 170 lbs

Stretches, Post

-- I should have done lunges. I should have done more leg pressing. I should have done more leg curls. I didn't do more leg curls because I felt a strange cramping in my hip and leg joints. Drinking 2 gallons a day minimum, possibly I didn't warm up enough. Gym was super crowded so I just moved on.

Positive comments: Those last sets of standing calf raises I was in pain, it felt like my muscles were being torn slowly apart. I could do the whole standing calf raises stack of 280 but it puts a lot pressure on my back so I'll have to hold off on that for a while still.

I don't know how long I've been on NO2, but I'm taking 2 weeks off starting today, Wednesday.

Tomorrow, Thursday, OFF.

[n88tr]

10-8, OFF

10-9, Back and Shoulders

40 mins prior to workout, 3 scoops Xtend, 7 g creatine
During workout, sipping on 3 scoops Xtend

-- Once again meals unrecorded. I had an early mid-term, the day was really rushed. I had 2 big assignments due, those went very well.

barbell chest raises
2x10 65 lbs
3x5 85 lbs

lateral cable pulldowns, wide grip
x5 100 lbs

lateral cable pulldowns, close reversed grip
x5 150 lbs

lateral cable pulldowns, wide grip
x5 130 lbs

lateral cable pulldowns, close reversed grip
x5 150 lbs

lateral cable pulldowns, wide grip
x5 130 lbs

lateral cable pulldowns, close reversed grip
x5 170 lbs

cable row
5x5 130 lbs [that's like 250 at the YMCA]

1-arm dumbbell row, left arm
x5 50 lbs
x5 70 lbs
x5 80 lbs

1-arm dumbbell row, right arm
x5 70 lbs
2x5 80 lbs

dumbbell military shoulder press, upright bench
5x5 35's

dumbbell shrugs [traps on fire]
x5 60's
x5 55's
x5 50's
x5 60's

Post
50 g Isopure whey isolate
7 g creatine
1/4 cup maple syrup

-- Back + Shoulders worked out well. I went heavier on the Lat pulldowns, close reversed grip with good form and breathing.

Mil db press was a bit difficult but i took more time in between sets. Next time I'll ask some one to hand me the 40's, getting them up is the hardest part, I know I can do 40's.

Traps feeling the love with the shrugging. I felt a sharp pain in my upper traps on the right side but it subsided and melted with the fire in my traps. Stretching and relaxing later I didn't notice anything. Tomorrow as I write this, my back feels fine. See what happens I guess, if anything.

In the Post I cut out the 2 Xtend scoops. I'm overdoing it I think with the Xtend. I get 3 scoops in preworkout and 3 during, that should be plenty. Each 3 scoops is 20 g of BCAAs, so 6 scoops I'm getting 40 g in a short amount of time. My variety pack is running out.. when I re-order I'm going with Grape, that is nice and strong but not bitter like Apple or sour as **** like Lemon. Never get Lemon, that stuff is wicked.

I'm thinking of starting a new log when I start my cut in the Winter, "N88tr's winter 2008 cut log" or something like that.

Today, Friday, Mil Cond in morning [almost done with this class, it's a short one], later on at YMCA at home I'm going to hit Chest. Saturday Biceps. Sunday Triceps and Calves. Monday, Tuesday off.

=====

10-10, Friday, Chest

530 am, up

550
1/2 cup Ezekiel 4:9 Almond cereal
40 g whey isolate
2 multivitamins

-- It's 608 now, almost time to go.

[n88tr]

-- Friday until evening workout unrecorded. Nothing unusual occurred.

For MilCond that morning we sprinted up this big hill on campus and jogged down it. Up 3 times, down 3 times. On the last down we did 20 pushups on the pavement. We then jogged around a bit more, went indoors and played Ultimate Football. A pretty easy day as MilCond days go.

40 mins preworkout: 7 g creatine, 3 scoops xtend
during workout: sipping on 3 scoops xtend

Chest

pec deck
x15 80 lbs
x15 100 lbs

dumbbell bench press, flat
x6 35's
3x5 50's

pec deck
x5 150 lbs
x4 200 lbs
x5 180 lbs

dumbbell bench press, incline
5x5 40's

dumbbell bench press, flat
x4 45's finished set x3 35's
x5 35's

pec deck
x5 150 lbs
x5 170 lbs
x15 100 lbs, muscular failure

Post
50 g Isopure whey isolate, 7 g creatine

Stretches

-- Workout good. Incline db bench numbers aren't so good so I'll have to work on that a bit more. I'm very pleased that I'm doing 50's on the flat though. I feel my whole chest working in this workout and that is the most important thing to me.

Foods were simple. At home my mother had made some chili and chicken breast pieces, those were a welcome change from the low-salt turkey and whey isolate.

=====

10-11, Saturday, Biceps

40 mins preworkout: 7 g creatine, 3 scoops xtend
during workout: sipping on 3 scoops xtend

preacher curl w/ EZ bar, close grip
x10 45 lbs
x3 85 lbs
3x5 75 lbs

piston dumbbell curl
x5 30 lbs, left x5 30 lbs, right
x4 30 lbs, left x4 30 lbs, right
3x5 30 lbs, left 3x5 25 lbs, right

preacher curl w/ EZ bar, close grip
3x5 65 lbs

1-arm cable curls
2x5 30 lbs, left 2x5 30 lbs, right
2x4 40 lbs, left 2x4 40 lbs, left

Post
50 g Isopure whey isolate, 7 g creatine

Stretches

-- Workout didn't feel like a lot but I'm now into heavy with low reps and I went as heavy as I could. I could have done more but it would be at a lower weight and that isn't my current game plan. I feel bad when I leave the gym knowing I could have done more but I want to give this more time to yield results.

====

10-12, Sunday, Hamstrings + Quads

40 mins preworkout: 7 g creatine, 3 scoops xtend
during workout: sipping on 3 scoops xtend

leg press
2x20 265 lbs

seated leg curl
x15 60 lbs
7x5 120 lbs

hack squat, feel near-parallel to body
5x5 200 lbs

hack squat, feet further away from body
3x6 400 lbs

seated leg curl
x5 150 lbs
3x5 160 lbs

leg press
2x5 355 lbs
8x5 445 lbs

Stretches

Post
50 g Isopure whey isolate, 7 g creatine

-- A very satisfying and intense partial Lower workout. When I was doing hack squats at 400 the first time I lifted the weight there was this terrible cracking and squeaking noise. Everyone was looking at me. I told a supervisor walking around, he suggested I put the pin in further [it was fully inserted anyways] and try again. I tried again and no more noises. 400 was a lot to lift.

My mother made some cookies and I had 3 chocolate chip ones. That's my cheat, at 600 pm on Sunday.

===

10-13, Monday, OFF

530 am, up

600
1/2 cup Ezekiel 4:9 Almond cereal
50 g chicken breast pieces
2 multivitamins

630-730, MilCond
"Muscular failure partner exercises" Similar stuff to other partner exercises we did in the past with legs up on partner's back for pushups. Those, some situps, leg raises. We pyramided it up with 1 min pushups, 45 seconds pushups, 30 seconds pushups, 1 min situps, 45 seconds situps, 30 seconds situps, 1 minute leg raises, 45 second leg raises, 30 second leg raises. Wasn't really muscular failure for me, but it was hard. On the leg raises you lie on the floor legs out and you grab the ankles of your partner standing above you for support and raise you legs up and try to touch their chest. They get to push your toes away in any direction and you bring them down, but not to the floor, and then you raise em back up for another pushing.

730, hydrate

735-900, nap

900
2 protein bars

915-1145, nap

1200
50 g chicken breast pieces [all gone now]
45 g brown rice

-- I will post the rest of today's foods. No workout, OFF today. Tomorrow OFF too.

When I was at home on friday I stepped on the scale in the morning after morning leak. Guess what? I'm 207 lbs. On my bulk. Eating 40-50 g carbs each meal, and I've friggin lost weight since I started my bulk. I don't think too much of it. I have energy to lift more and I'm not starving between meals so I don't see it as an issue.

Post comments if you want...

[n88tr]

230
50 g Isopure whey isolate plus 7 g creatine
45 g brown rice

500
-- same as 230 minus the creatine

700
7 g creatine plus 3 scoops xtend

800
60 g reduced-sodium turkey meat
2 slices 12grain bread

1000, bed
280 g fat-free cottage cheese
40 g almonds

===

10-14, Tuesday

655 am, up

710
50 g whey isolate, generic brand plus 7 g creatine
2 slices 12grain bread

...

[n88tr]

Tuesday, OFF

Wednesday, Back

530 am, up

600
1/2 cup Ezekiel 4:9 Almond cereal
50 g Isopure whey isolate
2 multivitamins

630-700, MilCond

Instructor was back after about 6 sessions without him. He went for a run and left us to play indoor floor hockey with the ROTC team. Decent fun but not really a workout. The losing side [when a goal was scored and teams swapped players] did whatever the winning team shouted out. Sometimes it was 20 pushups, other times 5 situps and 5 pushups, it varied but wasn't really hard at all. Friday is another MilCond, Monday will be the final PersonalFitness test, 5 k run timed, and Wednesday will be the last class. It's a short semester class. Gonna sleep the **** in once this class is over with, get my muscle rest.

900
70 g reduced-sodium turkey
2 slices 12grain bread

900-1200, nap

1205 pm
100 g chicken breast
47 g brown rice

230
70 g reduced-sodium turkey
47 g brown rice

430
50 g tuna in water
47 g brown rice

530
7 g creatine, 3 scoops xtend

645, Workout, Back + Shoulders

sipping on 3 scoops xtend during workout

cable row
2x10 80 lbs
2x4 150 lbs

cable lateral pulldowns, wide grip
x5 130 lbs

cable lateral pulldowns, close reversed grip
x5 170 lbs

cable lateral pulldowns, wide grip
x5 130 lbs

cable lateral pulldowns, close reversed grip
x5 170 lbs

seated military dumbbell shoulder press
4x5 35's
x3 45's [dbs handed to me by a nice guy], finished set 5 reps 35's

standing barbell chest raises
2x4 85 lbs

1-arm dumbbell rows
x6 60 lbs, left arm
x6 60 lbs, right arm
x6 65 lbs, left arm
x6 65 lbs, right arm
x5 75 lbs, left arm
x5 75 lbs, right arm
3x5 60 lbs, left arm
3x5 60 lbs, right arm

Stretches

710 pm, Post
50 g Isopure whey isolate, 7 g creatine
1/4 cup maple syrup

810
50 g tuna in water
50 g brown rice

1000, bed
280 g fat-free cottage cheese
40 g almonds

-- Workout was great. Heavy pulldowns, heaviest military presses yet, sweating all the place, was very good workout.

Tomorrow, Thursday, my heavy class day. Gonna hopefully find out how I did on my early mid-term for one of my classes. Planned Triceps workout. Friday, MilCond in morning, later in day Quad and Hams.

[n88tr]

10-16, Thursday, Calves + Triceps

sipping on 3 scoops xtend during workout

standing calf raises
2x10 100 lbs
5x5 200 lbs

cable pressdowns
4x5 120 lbs

cable pressdowns, singles
5x5 70 lbs, right
5x5 50 lbs, left
x5 80 lbs, right
x5 60 lbs, left

tricep pressdown machine [strap self in with belt]
5x6 160 lbs

seated calf raises
x10 160 lbs
2x6 205 lbs
2x4 250 lbs
2x4 275 lbs

tricep pressdown machine
x12 120 lbs
x10 160 lbs
x8 170 lbs
x3 180 lbs

Stretches

Post
50 g Isopure whey isolate w/ 7 g creatine
1/4 cup maple syrup

-- Workout very satisfying. Tricep pressdown machine is easy to use and can really feel triceps working. I was intimated for a while for that machine but I just tried it out and it's really easy to use.

Tomorrow still Quads and Hams. Saturday, Chest. Sunday Back.

[n88tr]

10-17, Friday, Quads + Hams

-- Diet Friday nothing unusual.

leg press
2x20 265 lbs

seated leg curl
2x12 100 lbs
5x5 150 lbs

hack squat, feel body near parallel
5x5 200 lbs

hack squat, feet further from parallel
5x5 200 lbs

seated leg curl
2x5 180 lbs
x5 170 lbs
x5 160 lbs, no rest x5 130

leg press
3x5 555 lbs

Stretches, Post

-- Workout good. Heaviest seated leg curls thus far. Last time on the leg press, struggling hard with each rep.

====

10-18, Saturday, Chest

1000 am, up Slept in
50 g Isopure whey isolate, 2 slices raisin bread, 2 multivitamins

1200
1 protein bar

130
2 roastbeef sandwiches w/ buns, water

230, pre-workout powders
3 scoops xtend, 7 g creatine

330-430, Workout

pec deck
x15 90 lbs
x12 100 lbs

dumbbell benchpress, flat
x6 35's
x5 50's

dumbbell flies
x6 20's

dumbbell benchpress, flat
x5 50's

dumbbell flies
x6 30's

dumbbell benchpress, flat
x5 50's

pec deck
x5 150
3x5 200

dumbbell benchpress, incline
5x5 40's

pec deck
2x5 150 lbs

Stretches, Post, More stretches.

-- A bit overboard with the machine flies.

430, Post
50 g Isopure whey isolate, 7 g creatine
1/4 cup maple syrup

530
100 g chicken breast, 1/2 cup oats

800
100 g chicken breast, 1/4 cup brown rice

1100, bed
280 g fat-free cottage cheese

===

10-19, Sunday, Back

-- To be written after I do it...

[n88tr]

Sunday

930 am, up

945 breakfast w/ family
2 egg mc muffins w/ medium hot chocolate coca [there's my week cheat, w/e], 2 multivitamins

1230
70 g chicken breast pieces
40 g bazmati rice [tastes just like brown rice]

130, pre workout powders
3 scoops xtend
7 g creatine

230, workout. Back + Shoulders + Forearms

cable row
2x12 80 lbs

lateral pulldowns, wide grip
x5 100 lbs

lateral pulldowns, close reversed grip
5x5 150 lbs

dumbbell military shoulder press
4x5 40's
2x5 35's

1-arm dumbbell row
x5 70 lbs, left
x5 70 lbs, right

-- left shoulder feeling funny, stopped rows

barbell chest raises
5x5 85's

farmers walk
1 track lap 50's [8 laps is a mile so do the math]
1/2 track lap 50's

barbell wrist curls
3x5 135 lbs

farmers walk
1/2 track lap 50's
1/2 track lap 50's

Stretches, Post, more stretches

545 [its 403, rest of day is planned and ready to be executed]
70 g chicken breast pieces
50 g bazmati rice [I made a ****load of the stuff on saturday]

800
50 g chicken breast pieces
30 g bazmati rice

1000
50 g chicken breast pieces
30 g bazmati rice

1100, bed
280 g fat-free cottage cheese

[Cork]

Chicken and rice..... Turkey and rice.... Tuna and rice...

Do you hate yourself? You have a huge thread, what are your total macros again?

[n88tr]

per day

250-300 carb
250 protein
70 fat [in the evening mainly]
2 gallons water

[Cork]

Oh God.... no wonder your results are horrible. Let me total this up for you...

On sunday you ate (excluding breakfast and pre-WO):
240 grams of chicken breast
150g rice
280g Cottage cheese

This totals to (roughly):
50g protein from chicken
40g carbs from rice
30g protein and 10g carbs from cheese

This is not even 100g protein, not close to 100g carbs. You must have had 1 HUGE breakfast...

Or... the mistake I know you made, stop weighing it out. Just because you way out 70 grams of chicken breast, does not mean you are getting 70 grams of protein. You don't get 150g of carbs from 150g of rice. I can't believe this has gone unseen in your log for so long.

Please go to Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com or some other nutrition site, or look on the package of something you buy, and REMAKE YOUR QUANTITES OF FOOD ASAP!

I mean seriously.... I'm on a cut diet and I eat almost 3 times as much nutriment as you. You must be starving!! Wouldn't it seem that bulking would be much more filling? Your breakfast (the "Cheat") was probably the best thing for you that you ate all day.

[n88tr]

I don't ****ing believe this.

*recalculating...

[n88tr]

10-20, Monday

530 am, up

555
1 protein bar
some chicken breast pieces
some brown rice
2 multivitamins, water

630-720
Mil Cond
warm up stretches
15 diamond pushups, 15 normal width pushups, 15 wide width pushups, 5 "swimmer pushups". Kind of hard to explain those last ones, sort of like a yoga pose and low back stretch but all in one fluid movement.
15 leg-elevated crunches [feet 6-12 inches off floor], 15 regular crunches
20 mins stationary bike HIIT
cool down stretches

sgt. said he wanted us "fresh" for wednesday final class, explaining the ease of the workout.

730-900, nap

905
some chicken breast pieces
1.5 slices 12 grain [were soggy and hard parts to it, think the loaf went bad]

910-1130, nap

1145
1 large can tuna in water
some bazmati rice

100
3 scoops xtend
7 g creatine

230
1/2 large can tuna in water
some bazmati rice

430
2 scoops Isopure whey isolate [50 g protein]
double my usual intake bazmati rice [approx 80 grams rice]

530, workout, Triceps

630, Post, Stretches

730
1/2 large can tuna in water
some bazmati rice

-- its 457 now, rest of day is planned

930, bed

-- Will post workout after it's done.

Also I will try to workout my CORRECT daily intake of rice, tuna, etc. This really rocks my foundation, knowing i've not been eating enough. I suppose losing weight on my bulk should have been a big ****ing red flag.

[Cork]

The gains are gonna come rolling in now!!! WOOYEAH BUDDY!

(Never ignore nutrition facts on the label!)

[n88tr]

God I pray so. Dear god I hope so.

I still have some reading to do... calculations and stuff. I'll post them when I get em' done. Thank you so much for letting me know about my mistake.

Tricep workout

tricep pressdown machine
2x20 100 lbs, warmup
2x6 150 lbs
x5 170 lbs
3x5 160 lbs

cable pressdowns, rope
x8 90 lbs

cable pressdowns, EZ bar
x8 100 lbs

cable pressdowns, v-bar [stupid rubber on it, hard to get a grip]
3x8 130 lbs

cable pressdowns, single arms [free hand keeping elbow against body]
x8 70 lbs, right
3x8 60 lbs, right
4x8 50 lbs, left

tricep pressdown machine, final
x8 160 lbs
4x20 130 lbs
x24 100 lbs

Stretches, Post, More stretches