[n88tr]

10-21, Tuesday, OFF

I plan on taking tomorrow off too. Thurs, fri, sat, sun will be workout days.

700 am, up

720
1/4 cup Ezekiel 4:9 cereal
some bazmati rice
50 g Isopure whey isolate
2 multivitamins

1000
145 g bazmati rice
75 g Isopure whey isolate

1200
1 medium salad
2 wholewheat muffins
low-sodium turkey sliced meat

-- it's 1110 now, noon meal with visiting family. Bringing me more rice, some plastic spoons. Mom has nothing to do at home... retired homemaker I guess. Father coming too.

Starting november will be when I cycle back on NO2.

[n88tr]

Wednesday was a struggle to eat all my carbs and protein, but I got really close to getting it right.

Today is looking better. Getting more used to the idea of eating "big" and actually doing it. I never lost enough weight during my first big cut so I never really was looking like I wanted to [probably 180 lbs] and now that I'm on my first real bulk, the idea of gaining weight [fat] isn't so much of a mind ****er. I can cut up fast b/c I can push myself to the limits each session, I just have to do the same with my bulking.

Today is Back + Shoulders. Tomorrow, Chest. Saturday, Hams and Quads, Sunday, I'm gonna for Bis and Tris combined. Feeling good now that I don't have to get up 3x a week at 530am for MilCond anymore. Will still wake at a reasonable hour though, lol.

I think perhaps training Calves is a waste of my time. I've made big weight increases over time but I don't see any mass developing so I think I'll take some time off from training them directly.

Thursday, 23rd, Back

700 am, up

720
1/4 cup Ezekiel 4:9 original brand cereal
1 scoop, 25 g Isopure whey isolate
100 g chicken breast pieces
50 g bazmati rice
2 multivitamins

1000
145 g chicken breast pieces
100 g bazmati rice

1245 pm
50 g chicken breast pieces
2 scoops, 50 g Isopure whey isolate
100 g bazmati rice

-- it's 110 now, rest is planned

300
145 g chicken breast pieces
100 g bazmati rice

600
2 scoops, 50 g Isopure whey isolate
100 g bazmati rice

700
3 scoops xtend, 7 g creatine

745, workout Back + Shoulders

... see how things go

[n88tr]

745 pm, Workout, Back + Shoulders

lateral pulldowns, wide grip
x6 100 lbs

lateral pulldowns, close reversed grip
x6 100 lbs

lateral pulldowns, wide grip
x6 120 lbs

lateral pulldowns, close reversed grip
x6 120 lbs

lateral pulldowns, wide grip
x5 140 lbs

lateral pulldowns, close reversed grip
x5 140 lbs

dumbbell shrugs
x10 35's
2x5 50's

cable row
2x6 130 lbs

dumbbell shrugs
x5 55's
x5 70's
x5 65's

seated military overhead dumbbell press
3x5 35's
3x8 35's

dumbbell side laterals
x8 15's
3x8 12.5's

dumbbell chest raises
3x8 30's

Stretches, 900 pm Post, More stretches

1000
1/3 gallon water

1030, bed
no cottage cheese... 40 g almonds only

===

10-24, Friday, Chest

900 am, up

905
1 orange juice packet, 8 fl oz
100 g bazmati rice
100 g tuna in water
2 multivitamins, water

-- I have some internet stuff to do today, stuff I've been putting off and need to get done today. Not school work, little of that thankfully this weekend, but personal work that I want to finish. After that, I go home to relax a bit, make up more rice and chicken and then later on workout Chest at YMCA.

[Cork]

As far as calves go, they are a species all their own.

People can say, "go heavy as you can and as many reps as you can." Some people say "low weight, even higher reps." Screw all of that.

With calves, you do what will give you the burn, and you stick with it. You have to mess around. My calves have always been a problem, and I really feel the best burn with partial reps at a mediocre weight, it takes a lot of work to get the mind-muscle connection. It's easy to recruit your achilles tendon, so if you don't feel it in your calf, try something else.

As far as I am concerned, you can't read any workouts on calves. You can only learn exercises, and make the connection yourself. Whatever you do, DO NOT stop working them out.

And good luck with eating a lot of food. Enjoy it!

[n88tr]

1200 noon
100 g tuna in water
145 g bazmati rice

300 pm
-- same as 1200 noon meal

600
200 g chicken breast pieces
70 g oats

700
pre-workout supps, 3 scoops xtend + 7 g creatine

800-900, Workout, Chest

-- sipping 3 scoops xtend during workout

dumbbell flies
x15 20's
x8 25's
3x8 30's

dumbbell bench press, incline
2x8 45's

dumbbell bench press, incline [a bit less inclined]
x8 45's

bench press
3x8 85 lbs

dumbbell bench press
x7 40's

dumbbell flies
x8 30's

pec deck
3x8 130 lbs
2x8 120 lbs

900, Post, Stretches

-- workout was a bit different with the bench. I didn't know I could do 2 25lb plates but I guess I can now. I was expecting my bench to be a bit more with the 50 lbers I use when I db bench press, but I guess not. Still keep with the bench, plenty of spotters at uni and YMCA gyms. If it's the best, I'll stick with it.

1000, hydrate

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

===

10-25, Saturday, Hams, Quads, Calves

900 am, up

915
150 g chicken breast pieces
2 slices raisin bread [40 g carbs]
1 english muffin, no butter [20 carbs]
2 multivitamins

1200
150 g chicken breast pieces
70 g oats

100, pre-workout supplements
3 scoops xtend, 7 g creatine

200-300, Workout, Hams + Quads + Calves

-- sipping 3 scoops xtend during workout

dumbbell lunges
2x 25's [1 rep is 1 track lap, 8 = mile.. do math]

dumbbell lunges, 1 step forward only
2x16 35's, left leg
2x16 35's, right leg

leg press
x20 265 lbs

seated leg curl
x12 80 lbs
3x8 160 lbs

hack squat, feet body near parallel
4x8 220 lbs [feeling a bit light-headed during these, extra time to rest]

toe press
x25 100 lbs
x25 150 lbs
x25 322 lbs

leg press
2x8 355 lbs

300, Post, Stretches

-- workout was ok. I had x25 reps in my mind for calves, went with it. tough to do 322 lbs for 25 reps. Next time I try 30 reps. Took my time with hack squats, feeling a bit light-headed.

400, hydrate [When I say this I mean 1/2 gallon water, on top of my already drunk 2 gallons]

500
1 protein bar [30 carbs, 23 protein]
70 g chicken breast pieces
100 g bazmati rice

800
-- same as 500 meal

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

===

10-26, Sunday, Bis and Tris

930 am, up

940
150 g chicken breast pieces
145 g bazmati rice
2 multivitamins

-- A bit nervous going to go do Bis and Tris later this day, planned later workout in the day. I remember doing this once before and it didn't workout so well because I went heavy on the triceps first and then had no energy for biceps. Back then my bulk was wrong, that's one part of it I think. Also I'll try to get in heavy bis and then tris right after each other, alternating to just get the heaviest weights in first even though i'm not keeping the pressure constantly on either arm part [some tris here, some bis there, keep moving to not quickly deplete all my energy early on]. It's not how I would like to do it, but it's how i think it will work best. And help would appreciated, points of view, etc.

A quick thing here, I was in the YMCA yesterday, doing lower and then my post in the locker room. I saw this young guy, thin like me [muscle structure i mean] doing his own post, i guess. I asked him wtf he was eating donuts and he said it was his "glycemic boost," he equated it to my maple syrup which i had in my hand while talking to him. Does that make any sense, donuts for post?? I know there are plenty of sugars in there, but a lot of fat too.

[n88tr]

tallied daily intake

270 g carbs [adjust this, get to 300]
300 g protein
90 g fat [a bit high i think]

meals simple, lots of bazmati rice, chicken breast pieces and when that's out, sliced chicken meat, sometimes powerbar and of course gallons of water.

workout at 845-945

sipping 3 scoops xtend during workout

machine arm curls
2x12 50 lbs

tricep cable pressdowns
x8 80 lbs
x8 120 lbs

standing dumbbell curls
x8 30 lbs, left
x8 30 lbs, right

tricep cable pressdowns
2x8 120 lbs

standing dumbbell curls
x8 25 lbs, left
x8 25 lbs, right

tricep cable pressdowns
2x8 120 lbs

standing dumbbell curls
x8 25 lbs, left
x8 25 lbs, right

seated tricep pressdown machine
x8 180 lbs
x8 170 lbs

seated dumbbell piston curls
x3 35 lbs, left
x2 35 lbs, right
x6 30 lbs, left
x6 30 lbs, right
2x8 30 lbs, left
2x8 30 lbs, right

seated tricep pressdown machine
2x8 160 lbs

preacher curl w/ bench
x12 55 lbs

seated tricep pressdown machine
x20 150 lbs

Post, Stretches

-- Workout good. Better than I thought it'd be. Typing it all in now, it looks like a lot but it went fast.

Mon, Tues OFF. Weds Back.

[Moro]

On the donuts i know i wouldnt use them post im not 100% on the fat content of them but i think your better off with dextrose or white bread or maple syrup,

[Frag Hag]

Donuts, like many other pastries, are made with a very sugary, buttery dough. They're different from other pastries in that once the dough is shaped, it is not baked, but deep-fried! Definitely not worth the fat content, lol!

[n88tr]

Big post today

10-27, Monday OFF
10-28, Tuesday OFF

10-29, Wednesday, Back + Shoulders

1 hour prior to WO, 1 scoops SuperPump 250, 3 scoops xtend, 10 g creatine
During WO, sipping 3 scoops xtend

barbell chest raises
2x10 75 lbs
2x8 95 lbs

1-arm dumbbell rows
x8 50 lbs, left x8 50 lbs, right
x8 70 lbs, left x8 70 lbs, right
x7 80 lbs, left x7 80 lbs, right
x6 75 lbs, left x6 75 lbs, right

dumbbell military press [tried 40's no energy for w/e reason]
2x8 35's
2x7 35's

dumbbell shrugs
3x8 50's
x7 50's

lateral pulldowns, close reversed grip
x8 150 lbs
x8 140 lbs

lateral pulldowns, wide grip [really slow reps]
x8 100 lbs

dumbbell side laterals
2x8 13 lbers, left
2x8 13 lbers, right
2x8 15 lbers, left
2x8 15 lbers, right

Stretches, Post

10 g creatine, 1/2 cup maple syrup [doubled], 50 g Isopure whey isolate

-- Workout unsatisfying. I'm going to start doing bent over laterals, I hear they're better, cut out the barbell chest raises, I can't do more weight without form sacrifice so I'm doing something different. Comments if you think necessary.

====

10-30, Thursday, Lower

1 hour prior to WO, 1 scoops SuperPump 250, 3 scoops xtend, 10 g creatine
During WO, sipping 3 scoops xtend

leg press
2x12 225 lbs
x8 405 lbs
x8 495 lbs
x8 545 lbs

toe press
x8 545 lbs
x8 675 lbs
x8 810 lbs
x8 830 lbs

standing calf raises
x8 150 lbs
x8 200 lbs
x8 100 lbs

lying leg curls
2x8 80 lbs [went light to emphasize form]

lying leg curls, singles
2x8 50 lbs, left
2x8 50 lbs, right
x8 40 lbs, left
x8 40 lbs, right

lying leg curls
2x8 80 lbs

standing calf raises
x8 220 lbs

some quick calves stretches

x8 240 lbs
x8 260 lbs

Stretches, Post

10 g creatine, 1/2 cup maple syrup [doubled], 50 g Isopure whey isolate

-- A bit better than last time, I made new heavy weight on toe press and standing raises. I knew last time I wanted to hold off on heavy raises b/c of my back but it wasn't really hurting, so I went for it. Went well, no pain, form good.

Thinking back to my other YMCA exploits, leg curling 200 lbs but I remember my hips were off the pad, so those didn't count.

====

10-31, Friday, Triceps

1 hour prior to WO, 2 scoops SuperPump 250 [doubled], 3 scoops xtend, 10 g creatine
During WO, sipping 3 scoops xtend

tricep pressdowns machine, seated w/ belt
2x12 150 lbs
2x8 170 lbs
2x8 180 lbs [gonna try for 190 next time]

cable pressdowns, v-bar
x2 140, x3 130, x4 120 [took some tries for find hard but possible rep range]
2x8 120 lbs
x6 130 lbs

cable pressdowns, singles [using free hand to keep working elbow against body]
x8 70 lbs, right x8 50 lbs, left
x8 80 lbs, right x8 50 lbs, left
x8 70 lbs, right x8 50 lbs, left
x8 80 lbs, right x8 50 lbs, left

tricep pressdowns machine
x8 180 lbs
x3 180, x1 170, x7 150 lbs

Stretches, Post

10 g creatine, 1/2 cup maple syrup [doubled], 50 g Isopure whey isolate

-- Good workout for tris. A bit stuck with the tricep pressdown machine at 180, going to try for 190 next time, get some more weight on there. A bit disappointed not able to do as much as a few times ago with the cable pressdowns, but i'll get there again. 200 is so close, i can see myself doing it in the near future.

Doubled SuperPump 250 to 2 scoops. I'm getting good at just getting a pump on my own, took me a long time to realize if I was actually getting one or it was just a cramp. Sounds dumb, but there it is. BlackPowder is fine I suppose but I'm going to go with the SuperPump for now, I think it's a bit more effective, fast-acting. Maybe better than NoXplode, not sure, but we'll see as time goes on I'll be able to make a better comparison.

====

11-1, Saturday, Chest [At YMCA, home]

1 hour prior to WO, 2 scoops SuperPump 250 [doubled], 3 scoops xtend, 10 g creatine
During WO, sipping 3 scoops xtend

bench press
2x12 75 lbs
2x4 105 lbs
3x8 85 lbs

dumbbell bench press, incline
x6 40's [no good]
2x8 35's

pec deck flies
x8 130 lbs
x2 200 lbs, x3 220 lbs
x3 220 lbs, x4 150 lbs

Stretches, Post

10 g creatine, 1/2 cup maple syrup [doubled], 50 g Isopure whey isolate

-- New bench personal best, finally made over 100. Heaviest machine flies thus far. Would probably be with 35's if I used freeweights, suppose that would be better, idk.

====

11-2, Sunday, Back + Shoulders [At YMCA, home]

1 hour prior to WO, 2 scoops SuperPump 250 [doubled], 3 scoops xtend, 10 g creatine
-- spaced out on packing supps up, no xtend during WO ;(

seated cable row machine
x12 50 lbs

seated cable row machine, 1 arm row
x12 80 lbs, left
x12 80 lbs, right

seated cable row machine
x8 80 lbs

seated cable row machine, 1 arm row
x8 120 lbs, x1 150 lbs, x6 103 lbs, left
x8 120 lbs, right

seated cable row
x1 150 lbs, x7 200 lbs
4x8 200 lbs

shoulder press machine
x1 80 lbs, x7 100 lbs
3x8 90 lbs

dumbbell side laterals
x8 15 lbs, left x8 15 lbs, right

lateral pulldowns, wide grip
x8 100 lbs

dumbbell side laterals
x8 15 lbs, left x8 15 lbs, right

lateral pulldowns, wide grip
x8 100 lbs

barbell chest raises
2x8 75 lbs

Stretches, Post

10 g creatine, 1/2 cup maple syrup [doubled], 50 g Isopure whey isolate

-- Didn't do bent-over laterals, made this comment after I posted that workout. The space between that comment and this one is in the space of this post... so NEXT workout I'll do them. Got kind of hot without xtend, the water fountain is a poor substitute. Lost my blender bottle... sucks.

I see my lateral pulldowns aren't going up so much. It's a bad and counter-productive habit but sometimes I like to stay in a certain place, a certain weight. I need to keep thinking about pushing myself.

Meals have been good. On the weekends at home I do have more bread than I should, but I've not been gaining much weight so I don't think too much of it. I'm trying to be a bit more liberal with myself on my bulk, I like cutting more but I know HERE is where I'll be making gains so I'm trying hard to loosen up. I had a few home-made oatmeal and peanut butter cookies on saturday, that was my cheat for the past week or two. I made up a lot of brown rice and chicken meat plus 2 lbs of store-bought sliced chicken meat. The rice lasts because I made 3 pot fulls but that meat sure does go fast.

My mom was getting on my case because my hands shake when i was at the dinner table. Nothing I can really help. I don't tell my family what I eat, they might see me mixing powders or cramming my face with chicken but that's the extent of it.

11-2, Monday, OFF
11-3, Tuesday, OFF

11-4, Wednesday, Back + Shoulders

Will post meals and WO after it happens. Today is gonna be busy, group meeting for school project, computer arts assignment due tomorrow along with a different class's powerpoint presentation. Also have to find a new blender bottle after I get done with classes and ready for gym. I went to Walmart, they have gallon containers and little ditsy cups with rulers on the side. Clerk suggested I visit the local bicycle shop. Went there, was closed [this was all yesterday], going to see that place after classes today. I miss my blender, no clue where it went.

1030, AM, up [slept way in, didn't stay up past 1130 pm last night though]

1045
50 g sliced chicken meat [there goes the 2lb bag i got monday]
100 g skinless chicken breast
2 multivitamins
200 g brown rice

130
two 100 g skinless chicken breasts
200 g brown rice

...

[n88tr]

415
50 grams Ezekiel 4:9 cereal
50 g Isopure whey isolate

500, pre-workout supps
1 hour prior to WO, 3 scoops SuperPump 250 [added another scoop], 3 scoops xtend, 10 g creatine
During WO, sipping 3 scoops xtend

600, WO, Back + Shoulders

lateral pulldowns, wide grip
x12 100 lbs
x8 130 lbs

cable row
2x8 130 lbs

military dumbbell press
2x8 40's

dumbbell bent over laterals
3x8 10's

standing dumbbell side laterals
3x8 13's

pec deck rear flies
x8 50 lbs
x8 55 lbs
x8 60 lbs

-- Was feeling really jacked early on, lasted until I had to go real light on bent over laterals without form sacrifice, I over-estimated myself. I did like 1 rep with 20s but that wasn't pretty so i halved it. First time at it, can't be too hard on myself i guess. Rear flies felt good.

700, Post
10 g creatine, 1/2 cup maple syrup, 50 g Isopure whey isolate

930
2 protein bars, hydrate

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

====

11-6, Thursday

715 am, up

730
100 g skinless chicken breast
145 g brown rice
2 multivitamins

1000
100 g skinless chicken breast
145 g brown rice

100
100 g skinless chicken breast
145 g brown rice

400
50 g Isopure whey isolate
145 g brown rice

620
50 g Isopure whey isolate
medium salad w/ vegetables
2 plain wheat muffins

700, pre-workout supps

... it's 434 pm now. 620 family dinner, get together thing. Planned Lower workout tonight.

[n88tr]

Salad didn't happen, they were tired of salads, we ate fast food instead. Not McDonalds, but I see it as all the same thing.

630
1 hamburger plain @ culvers
1 grilled chicken sandwich, plain @ culvers
water

-- both hamburger meat and chicken slab was each over 100 g each, hearty.

730, supps
3 scoops SuperPump 250, 3 scoops xtend, 10 g creatine
During WO, sipping 3 scoops xtend

845, Workout, Lower

leg press
2x15 225 lbs
4x16 405 lbs

lying leg curls, singles
x16 50 lbs, left
x16 50 lbs, right
x15 60 lbs, left
x15 60 lbs, right
x7 70 lbs, left
x7 70 lbs, right

leg press
x16 405 lbs

toe press
x16 830 lbs

-- quick calves stretches next to press

x16 810 lbs

standing calf raises
x12 100 lbs
x13 90 lbs

-- quick calves stretches next to machine

x14 80 lbs
x15 70 lbs
x16 60 lbs

Stretches, Post [1000 pm]

10 g creatine, 1/2 cup maple syrup, 50 g Isopure whey isolate

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

-- Workout decent, had hoped to get more leg pressing done but gym suddenly got swamped with people late, would have lost my energy waiting around for it. Went with higher reps this time around, mix it up a little bit. Not hard to toe press 830, but I have to get it off the stoppers [i don't disengage them when i toe press] with both feet and that's ****ing difficult, it's like a half rep normal leg press movement. I could probably do, i don't know, 850 if the weight was ready for me to just press with my toes instead of moving my whole legs to lift it all off the stoppers.

===

11-7, Friday, Triceps

1030, am, up [more sleeping in, sleeping a lot. dunno if i should be worried.]

1100
150 g sliced chicken meat
1 cup Ezekiel 4:9 cereal
2 multivitamins

130
150 g sliced chicken meat
1 cup Ezekiel 4:9 cereal

230, supps
3 scoops SuperPump 250, 3 scoops xtend, 10 g creatine

345, workout, Triceps

-- it's 340 now, time to go.

Planned Chest workout tomorrow at YMCA, home. Sunday, Back at YMCA.

[n88tr]

400 workout, Triceps

sipping 3 scoops xtend during WO

-- Gym was in disarray, new equipment being set up. Lat pulldown, cable crossover and cable row machines gone, new ones being installed. Half of the flat benches gone, bench presses being used by football and baseball teams [each member of those teams has priority in gym, and right to boot you from machine/ or space if they "need to use it." Only thing open was that tricep pushdown machine, so that's all I did. I don't think it was a waste of time however.

tricep pushdown machine
2x20 130 lbs
2x8 200 lbs
2x8 180 lbs
3x6 210 lbs

2 min break

3x8 210 lbs
x8 180 lbs
3x7 210 lbs

Stretches, Post [500 pm]

-- Workout, idk, decent. Figured out 210 is my max, I only weigh 216 lbs, so that's it. Will have to buckle in if I want to do more, instead of standing up and then lowering myself onto the machine to lift the weight. Kind of pisses me off though, I know I can do more than 210.

They, movers, were confused I guess with how to set up new machines, took em a lot of banging and clanking to move the **** around. Didn't see all of it, lots of new machines by the looks of it, but one is a bit multi-machine like 3 stations in one machine, that'll be nice, seeing guys ass-to-face on that thing, trying not to bump each other.

Old cable crossover machine, i use 1 side for tricep pushdowns, is gone. New one, has a huge stack, looks like 300 or 400 lbs, it was one of those normal stacks half the way down then the stack widens out a lot with bigger plates. That's something to look forward to, i was getting close to the bottom of the old one anyways.

700
200 g sliced chicken meat
145 g brown rice, hydrate

900
200 g sliced chicken meat
145 g brown rice

1100
200 g sliced chicken meat
145 g brown rice

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

===

11-8, Saturday, Chest

1030 am, up [more sleeping in]

1100
200 g sliced chicken meat
145 g brown rice [all out now]
2 multivitamins

130, meal out with family
large plain chicken sandwich at burger king, some water from my gallon

330
200 g cooked pork chop meat
1/2 plate of brown rice

530
200 g cooked pork chop meat
145 g brown rice

630, pre-workout supps
3 scoops SuperPump 250, 3 scoops xtend, 10 g creatine

745, walk to gym for Chest WO

-- Gym was mysteriously closed.. should not have closed till 9 pm tonight. Doors locked, lights off. Went back to dorm and did 3 sets of 23 pushups, just bored like. That's not a workout, but I felt like doing something.

Well I suppose it's closed because they weren't done putting all their equipment up, new machines and stuff. Tomorrow it better be open, do Chest workout then, Back + Shoulders on Monday, Tues + Weds off.

Plan on some stairclimber lengthy cardio on Sunday as well, been a while since I've done any cardio.

Took my pre-WO supps and shaking now... rush and nothing to do. ****. It's 834 pm now, rest of day is planned.

900
200 g broiled chicken meat
145 g brown rice

1030
200 g broiled chicken meat
145 g brown rice

1100, bed [plan to wake earlier tomorrow so I don't have cram my meals so much]
280 g fat-free cottage cheese
40 g almonds

When I was home for a brief period, my mother helped me cook up more brown rice, made some broiled chicken and pork chop pieces. I have enough for a while now, made a great quantity. Happy about that, always sucks to run out of food. Also weighed myself in underwear, I now weigh 216.8 lbs. I want to keep bulking for a while. I know that I can lose fast because I push myself so I'm not too worried.

So no "YMCA workouts" now that I'm back at uni.

[n88tr]

-- forgot to mention, 10 g creatine w/ water at 1000 pm

11-9, Sunday, Chest + Cardio

900 am, up

910
200 g chicken breast pieces
145 g brown rice
2 multivitamins

1140
150 g pork chop pieces
145g brown rice
1 protein bar [35 carbs, 23 protein]

1240 pm
pre-workout supps
3 scoops SuperPump 250, 3 scoops xtend, 10 g creatine

130, workout, Chest

pec deck flies
2x12 100 lbs
3x 150 lbs, x4 170 lbs
x8 170 lbs

dumbbell bench press, flat
3x8 50's

incline press
2x 80 lbs, x6 130 lbs
x5 140 lbs, x3 100 lbs
3x9 100 lbs

pec deck flies
x2 200 lbs, x6 150 lbs [spent]

230, Stretches, Post

245, Cardio
60 mins medium intensity stairclimber
very intense, great sweat, good workout. Only bad point, felt like throwing up each time I took a step in the cold weather outside, no puke though.

350-500, lay flat on bed, hydrate, chillin'

500
200 g chicken breast pieces
145 g brown rice

730
200 g chicken breast pieces
145 g brown rice

1000
200 g chicken breast pieces
145 g brown rice

1130
280 g fat-free cottage cheese
40 g almonds

-- Incline press is a new one for me, less chance of injury than bench press. I like it. Works out just the same as a bench, but it's a machine. I don't know how to get over my fear of the bench. I have in my head a goal of weight I want to meet before I do free weight benching, 135 lbs. That's two 45 plates and the bar. I mix it up with pec deck flies, dumbbell bench pressing and incline, free weight bench press is just another in the rotation. I like the incline though. Took a lot out of me, I went as heavy I could lift it off that stack, that did me in for my overall energy.

Cardio, good times, didn't bring my water bottle with me, just did 40 mins no stop, then after that every 10 mins i'd stop for like 20 seconds to get a sip from the nearby water fountain. It was fun to see no one there and when i left the machine [I looked like hell, my eyes were ****ing red like i had rabies or something] the upstairs was full of people on the bikes, rows, ellipticals and treadmills. Was just a mental game, not really really hard. Or maybe it was really really hard, I don't know. I can easily fool myself into thinking it's easy.

===

11-10, Monday, Back + Shoulders

900 am, up
2 protein bars
2 multivitamins

900-1200, nap

1204
30 g chicken breast pieces [no more chicken pieces left]
170 g pork chop pieces
200 g brown rice

In case you were wondering, Mon Wed I only have 1 class, 3d modeling, from 110-340. Tues I have 2 classes, 1 morning and 1 afternoon, thurs 3 classes "big day" and friday no classes.

230
170 g pork chop pieces
145 g brown rice

-- it's 1208 pm now, rest of day is planned. Workout planned for later in day, around 6 or 8 perhaps. Want to get away from gym crowds.

[n88tr]

planned meals happened as planned. Was hungry for my 230 meal, didn't expect to be but I was. Yummy pork.

530
150 g pork chop pieces
145g brown rice

630, pre-workout supps
3 scoops SuperPump 250, 3 scoops xtend, 10 g creatine

745, workout, Back + Shoulders

pec deck reverse flies
x12 60 lbs

cable row [on multimachine, very comfortable, easier foot placement on angled board]
2x12 100 lbs
x8 140 lbs
x7 160 lbs
x8 140 lbs
3x8 120 lbs

lateral pulldowns, wide grip on long bar
2x8 100 lbs
x8 120 lbs

lateral pulldowns, close reversed grip on long bar
2x8 140 lbs
x8 160 lbs

cable row
x8 120 lbs
x8 100 lbs

pec deck reverse flies
3x8 80 lbs

dumbbell military overhead press
3x8 35's

barbell chest raises
2x10 65 lbs

830, Stretches, Post
50 g Isopure whey isolate w/ 10 g creatine
1/2 cup maple syrup

-- I noticed a big [as far as pumps go for me, this was big] pump in my arms after I was done with my initial sets of cable rowing. Veins saying hello in the place between my forearms and bicep [opposite elbow], skin tight. That felt good, I felt really strong.

Went a bit lighter on mil db presses, keeping form tight, same with chest raises. Did both exercises a bit slower, more control on weights and tension.

It's 930 pm now.

1000
150 g pork chop pieces
145g brown rice, hydrate

1100, bed
280 g fat-free cottage cheese

==

11-11, Tuesday, OFF
11-12, Wednesday, OFF

Might do some cardio on tues or weds, we'll see.

Haven't trained abs or bis in a while, just taking some time off there. I've not much gains in bis, maybe some small noob gains very early on, but I can't figure out what works for me, high reps light weight vs heavy weight and low reps, machines or free weights, etc.

[n88tr]

11-13, Thursday, Triceps

700 am, up

720
2 slices 20 grams 12grain bread [40 g carbs total]
200 g sliced buffalo-flavored chicken meat [very pungent meat, cheap, that's why I get it in bulk]
2 multivitamins

1030
-- same as 720 meal minus vitamins

130
-- same as 1030 meal

210
pre-workout supps
3 scoops superpump 250, 10 g creatine, 3 scoops xtend
looking for something different, mixed in a little Monster drink w/ the water

300, workout, Triceps

tricep machine pushdowns
x20 130 lbs
x20 120 lbs

cable pushdowns, triangle
x8 120 lbs
x8 100 lbs

cable pushdowns, rope
x8 100 lbs
x8 80 lbs

cable pushdowns, singles
x8 70 lbs, left
x8 50 lbs, right
x8 70 lbs, left
x8 50 lbs, right

cable pushdowns, triangle
2x8 80 lbs

tricep machine pushdowns
2x8 160 lbs
2x9 150 lbs

cable pushdowns, singles
x12 30 lbs, left
x12 40 lbs, right

tricep machine pushdowns
x21 100 lbs, no rest x9 130 lbs
x30 100 lbs

400, Post, Stretches
1/2 cup maple syrup
10 g creatine, 60 g Isopure whey isolate

500
1 powerbar "high protein" bar [35 carb, 23 protein]
100 g skinless chicken breast
1 slice 40 grams 12grain bread, hydrate [1/2 gallon water]

-- it's 653 pm now

800
200 g tuna in water
2 slice 20 grams 12grain bread [40 g grams total]

1030, sleep
280 g fat-free cottage cheese

-- Workout overtraining for sure. First time on new multimachine for triceps, ****ed with my head. I had to drop weight a lot to keep form good. It is what it is. Felt ****ty before post [walk upstairs area in workout complex, little cafeteria area, where I eat my post], trembling and feeling like throwup [seems a common thing these days] but never on the verge. I took about 10 mins before post to just hang out in the bathroom trying to take a crap but unable to, just feeling sick. Post was hard to take but got it down, felt a little better.

1 hour later meal was probably the hardest meal to eat, still feeling a little out of it, despite best attempts[listening to music, breathing deep, trying to think peaceful thoughts] to relax. Couldn't really decide what to eat so anything would do as long as I got my carbs and proteins done.

Been really stressed out lately, don't know why, been getting plenty sleep, not many assignments, classes going well. Somethings here and there just make me nervous, I don't know. I don't have anymore rice, that's a little stressing. I want to go home and make more but there's nothing else to do at home besides that.. 45 mins there, 50 mins for the rice, 45 mins drive back...

I'm thinking that this is a good thing, a test, I think of my resolve.

I have done something stupid though, I think. I've been eating big with the idea to push more weight on the tricep pushdowns machine. But I've gained mostly fat though. I now weigh 218 lbs, I had hoped to push 220 but that didn't happen.

Tomorrow, Back and Shoulders. Day after, Lower. We'll see about the rest.

[n88tr]

Friday, Sat, Sunday diet a bit more loose than previous times. I had a few cookies on Saturday, about 400 cals on top of usual meals, and a slice of pumpkin pie early Sunday b/c it was my father's birthday.

Getting a little bit tired of eating eating eating but I went to the store today before returning to dorms this Sunday and I got some "salmon steak" and various tunas, all high in protein. Also got some yogurt, orange juice, water and sliced meat. Bread too, didn't do any preparation over weekend. Weekend was mostly sleeping in late and then staying up late to get all 6 meals in, plus workouts at YMCA.

On my scale at home I weighed 216 lbs. Next morning, I was 213. Must be all that water weight, drinking and pissing so much.

I think I went too fast with the SuperPump250 so I'm taking another period off. Getting all red and feeling like throwing up is happening too often for me, I strongly suspect it's the NO2.

Friday workout, Back + Shoulders at YMCA, home

seated cable row machine
x12 50 lbs
x12 70 lbs

1-arm cable row machine
3x8 110 lbs, left
3x8 110 lbs, right

cable row, traditional
3x10 200 lbs
3x7 215 lbs [this is the max weight on the machine plus weight on horns]

pec deck rear flies
x8 70 lbs
x8 100 lbs
x8 84 lbs

shoulder press machine
x8 75 lbs
x8 85.7 lbs
x8 75 lbs

pec deck rear flies
x8 80 lbs
x8 74 lbs
x8 70 lbs

dumbbell shrugs
x8 45's
x8 50's
x8 100's [damn it!]

Stretches, Post

-- Last set with db shrugs I just wanted to try it, so went for 100s. Grip was **** but form was great and I got them done. No pausing at top like the others, I did these kind of fast but traps screaming for mercy. Rear flies feel good, weight has increased a lot but i know it's just me trying to find that right place since they're so new to me.

===

Saturday workout, Lower [time a factor, I had to workout kind of fast] at YMCA, home

leg press
2x15 265 lbs
1x600 lbs [holy crap]
x6 555 lbs
x8 490 lbs

hack squat
3x8 200 lbs

leg extensions for something different, quads working nicely
3x12 100 lbs

seated leg curl
2x10 160 lbs

toe press
x50 150 lbs

Post, Stretches

-- Workout was super rushed, but it was better than nothing. Set a new personal best for leg press but 2nd rep was ****me hard, weight on the negative was just too much. Got under the machine, safety pin saved me though. Went pretty heavy else where, hack squat weight nothing special but i could feel quads getting hot and stressed out.

===

Sunday, Workout Chest at Uni gym, dorms [real home]

-- going right now actually.

[n88tr]

So instead of the pre-workout concoction with superpump250, i cut that and just have 3 scoops xtend and 10 g creatine. I get that in 45 mins-1 hour after a meal and then wait 40-50 mins before the workout.

After I had worked my chest I figured it was time enough to hit biceps, so I did that at the end.

pec deck
x15 100 lbs
x15 100 lbs, 1 setting wider

incline press
2x10 70 lbs

bench press
3x8 95 lbs

dumbbell bench press, flat
3x7 50's

incline press
x5 140 lbs
x5 150 lbs
x2 170 lbs, x4 140 lbs
x16 100 lbs

dumbbell flies, incline, going slowly
x6 25's
x5 30's
x6 25's

preacher curl /w bench
x10 70 lbs

1-arm preacher curl
x10 20lbs, left
x10 20lbs, right

preacher curl /w bench
x10 70 lbs

1-arm preacher curl
x10 25lbs, left
x10 25lbs, right

preacher curl /w bench
x10 60 lbs

1-arm preacher curl
x6 20lbs, x5 25lbs, left
x6 20lbs, x5 25lbs, right

-- I was really concentrating on form and it was a good thing, something to pay attention to. That is not to say I don't always pay attention to it, what i'm saying is that is all i thought about. i didn't look at anyone else except myself in the mirror now and then, and just kept everything very controlled and under stress. I think this was one of my better workouts. I could have probably gone a little heavier on the bench press but I didn't want to blow my energy too early.

Tomorrow, Monday and the day after, Tuesday are OFF days.

[n88tr]

11-19, Wednesday, Back + Shoulders

-- diet unrecorded, but a lot of 12grain bread until 530 when I was resupplied from home. Mom is awesome.

preworkout supps and xtend during wo plus usual post

cable row
2x15 80 lbs
x6 160 lbs
x6 140 lbs
x6 120 lbs

1-arm dumbbell row
x8 40 lbs, left
x8 40 lbs, right
x6 80 lbs, left
x6 80 lbs, right
3x6 70 lbs, left
3x6 70 lbs, right

pec deck rear flies
x7 90 lbs
x6 95 lbs
5x6 90 lbs

lateral pulldowns, widest grip possible, slow negative movement
x8 100 lbs
5x6 80 lbs

dumbbell military overhead press
x8 35's
x8 40's
x7 45's, form spotted

cable row
x10 100 lbs
x12 90 lbs

-- Workout good, wanted to go heavier on db rows, but can't hang on to the ****ing dumbbell, going to look into straps tomorrow. My Orbit order arrived, mom told me when she brought me some rice, chicken and pork chops. I ordered some creatine and a little fat caliper, see how that works out, some fun over the weekend.

====

11-20, Thursday, Triceps

700 am, up

715
150 g pork chops
120 g brown rice
1 yoplait no-fat yogurt [100 cal, 19 g carb, sugar 14 g, protein 5 g]
2 multivitamins, water

1000
150 g chicken breast pieces
140 g brown rice
1 slice 12grain bread [20 g carbs]

130 pm, a bit late
-- same as 1000 meal

430
150 g chicken breast pieces [with a little salt + pepper]
1 slice 12grain [20 g carb]
100 g brown rice [batch was "sticky" rice, ick]

600, pre-workout supps
10 g creatine, 3 scoops xtend

700, workout, Triceps
3 scoops xtend during workout
WO a bit rushed, had an AA meeting to attend at 800

-- changed my stance on the pulldowns, farther from machine, more concern on form

tricep cable pressdowns, triangle
x15 60 lbs

tricep cable pressdowns, rope
x15 60 lbs
x6 60 lbs

tricep cable pressdowns, single arms
x6 50 lbs, right
x6 50 lbs, left
x6 70 lbs, right
x6 70 lbs, left
x6 80 lbs, right
x6 60 lbs, left

tricep pressdowns machine
x6 150 lbs
x6 160 lbs
x6 210 lbs

tricep pressdowns, rope
2x6 90 lbs

tricep pressdowns, single arms
x6 80 lbs, right
x6 60 lbs, left
x6 70 lbs, right
x6 50 lbs, left [getting a bit tired]

tricep pressdowns, ez bar
2x7 100 lbs [would've gone more but for w/e couldn't maintain good form]

tricep pressdowns machine
x6 180 lbs
x7 170 lbs
x12 150 lbs

815
Post1/2 cup maple syrup
10 g creatine, 60 g Isopure whey isolate

915
200 g pork chop pieces [nearly gone]
2 slices 12grain bread [40 g carbs]

-- this makes 485 g carbs with slightly less amount of protein

it's 945 pm now

1145, bed
280 g fat-free cottage cheese [no carbs, 27 g protein]
50 g almonds

-- foods are a lot, eating eating eating. That's one thing that's getting kind of difficult, always stuffing my face every 3 hours. That's the one thing I could do without, or just develop a different way to think about it. "Alex, eat to grow, Alex it's what you need to make gains, or prolly, Alex shut the **** up and just do it." That last one is usually what I say to myself. I have a lot more respect for people that have been doing this for years and years.

It was cold today, 23 'F, young winter coming, wind cuts through my coat and slacks like a knife. Had 2 classes back to back, eating twice, then printing 15 copies of my presentation at the library for the class to follow along, no rest walk over to that class, note on door "class cancelled." Just dandy. Walk back to dorm, eat, go to major advising session for spring 2009 class registration advice, back to dorms, eat, rest, eat, supps, gym... AA meeting... strangely back didn't hurt at all through the day, maybe finally it's getting a bit stronger, hope so. I see veins coming out in my bis when I do 140/160 cable rows, and my forearms are a bit larger now. I keep punishing my calves, no gains there, strength but no size. Need to rethink how to attack them over the weekend. I liked that 50 rep set I did last time, really hard on them, burning like most intense i've ever done or even thought of doing.

Tomorrow, Chest at uni gym, home later to relax and make some proper rice. Want to cook up some steaks and have them for the coming week, more variety in my foods.

Saturday, Lower at YMCA home gym.

Sunday, Back + Shoulders at YMCA home gym.

I think I've made gains already in my bulk so far, chest feels and looks a lot more full and i've def gained more stomach fat, but it's a not a big issue for me. I'll keep on the bulk for 4 more weeks and then start to cut. Bis look a little bigger, it could just be fat though. Shoulders and back look a look more full, or maybe it's just me finally looking at myself with new eyes, w/e. I get pumped a lot during back+shoulders and chest days, those parts look quite a bit larger when all the blood is flowing around.

Last weekend I was freaking out I wouldn't have time to workout, turned down a steak dinner with family, shouldn'tve done that, would've really been nice to relax and eat steak and potatoes. I hope to get a family dinner in this weekend, we don't hang out much besides little visits my mom and dad do. Mom is retired homemaker, father is retired multiple business owner, wood and steel worker still, part-time fun stuff. Both college educated, dad to UW Stout [educated for teaching shop work, found out kids were "kids" and lost passion in that, started up business on his own, did very $ well], mom to UW Marquette [she says like 2 credits shy of masters degree with psychology and African-American history double major, marriage made her not make the masters but they're both very intelligent people. i am very fortunate, blessed.].

Got school work **** to do Sunday, hopefully won't get too stressed out about it though. Don't know when that presentation will happen, teacher is sure making **** hard on herself, it's cramming time for classes and assignments, her taking the day off in our class doesn't really help anyone, her or us, we all suffer really. Stuff has to get done, one way the other.

Oh, posted new pics in the Food album in the profile page.

[n88tr]

11-21, Chest + Biceps at University gym
11-22, Lower at YMCA home gym
11-23, Back + Shoulders at University gym

-- Diet unrecorded. Has been like this for a while.. this week i will do recording. recording over the weekend stresses me out so that's why i haven't been doing it. not that really recording is hard or stressful but it reminds me of school, personal projects, etc and that association totally wrecks my mood and my weekend. I will try harder to record meals.

Usual 45 mins before wo, 10 g creatine and 3 scoops xtend plus 3 scoops xtend during wo and the post of whey, creatine and maple syrup. Just b/c I don't say it doesn't mean it didn't happen. In a bit of a rush, atm.

11-21, Chest + Biceps at University gym

pec deck flies
2x15 100 lbs

incline press
x10 80 lbs
2x8 170 lbs
3x7 140 lbs

dumbbell bench press, flat
2x6 50's
x1 55's [not yet ready for those, close though]

pec deck flies
x4 200 lbs
x5 170 lbs

machine arm curls
x100 lbs, x1 90 lbs, x6 80 lbs
x7 80 lbs
x8 60 lbs
x7 50 lbs

1-arm preacher curls
x8 25 lbs, left
x8 25 lbs, right
3x8 20 lbs, left
3x8 20 lbs, right

preacher curl w/ bench and ez bar
3x8 55 lbs

Stretches, Post

-- feel proud i was able to get more of the 170 on incline done. kept telling myself it was light and it wasn't bad. biceps get more of a workout from db rowing and cable rowing then from preacher curls, unsure of how to proceed with this.

===

11-22, Lower at YMCA home gym

leg press
2x15 225 lbs
2x15 465 lbs
x10 465 lbs

leg extensions
x10 120 lbs
x10 170 lbs
x10 140 lbs

seated leg curl
3x20 90 lbs, these were hard

toe press [5-10 secs rest between sets]
x20 322 lbs
x10 200 lbs, left
x10 200 lbs, right
x15 322 lbs
x12 150 lbs, left
x12 150 lbs, right
2x12 322 lbs
x15 100 lbs, left
x15 100 lbs, right

toe press, different leg press machine
x8 665 lbs
x8 675 lbs
x6 685 lbs

Stretches, Post

No hack squat, leg exts in place. Felt them working hard and i got gains from them early on so a little muscle confusion. i wanted to be above 10-12 reps in all my sets, reasonable accomplished that. did a lot of sets with calves, still feel the pain in my calves after a few days. went as heavy as i could with calves on the last heavy set, reps not an issue but they should have been. i could have done 10 or 12 there instead of 6 but for w/e i spaced out. i've been associating heavy reps with low weight too long, i guess.

===

11-23, Back + Shoulders at University gym

cable row
2x15 80 lbs
x6 140 lbs, x3 120 lbs

pec deck rear flies
x8 85 lbs
x8 95 lbs
x7 110 lbs, x1 100 lbs
x8 100 lbs

dumbbell 1-arm row
x8 40 lbs, left
x8 40 lbs, right
x8 75 lbs, left
x8 75 lbs, right
2x10 55 lbs, left
2x10 55 lbs, right

dumbbell military press
2x7 40's

shoulder press machine
x8 80 lbs
x7 100 lbs
-- adjusted machine for height, more comfortable to lift off
x6 120 lbs
x6 110 lbs
x6 110 lbs, different grip on handles

cable row
2x10 100 lbs

Stretches, Post

-- wo good, couldn't go as heavy as i wanted with cable row so i did more rear flies. no shrugs, traps are there when i flex but they're not obvious. 40s on military press were unusually hard so i went and did some machine presses, took a while to get the machine at the right height but that was a good substitute. I have less and less back pain days so this is coming along, i do believe. when my back does hurt, it's right between my shoulders like 8 inches below the horizontal mark of my two shoulders... if that makes any sense. it's like a hot burning pain when i do have back pain now, but it's pretty rare.
===

11-24, Mon, OFF
11-25, Tues, OFF

I have a big project due weds, on tues i have that presentation. Last class was canceled like I said. Weds at 7pm they close down campus, open back up sun at 1 pm. Perhaps some cardio on mon, today, or tues, tomorrow.

11-26, Weds, planned Back + Biceps
11-27, Thurs, planned Calves + Shoulders + Forearms


I don't know YMCA home gym hours, i hope it doesn't close thanksgiving, prolly does though.

Going to contact "head strength and conditioning" coach at uni, he was recommended to me by my minor adviser [the head of the Health department], as the guy to talk to about doing deads properly. have some time today after class, set up an appointment with him. i've never met him, seen him around though.

[n88tr]

Big post!

11-26, Wednesday, Back + Shoulders [at YMCA home gym]
11-27, Thursday, Gym closed for Turkey Day
11-28, Friday, Tris + Bis [at YMCA home gym]
11-29, Saturday, Chest [at YMCA home gym]
11-30, Sunday, Lower [At university gym]

11-26, Wednesday, Back + Shoulders [at YMCA home gym]

45 mins before WO, 3 scoops xtend and 1 heaping teaspoon creatine
during WO, 3 scoops xtend

seated cable row machine
2x15 60 lbs

1-arm seated cable row machine
2x8 80 lbs, left [1 set left, 1 set right]
2x6 130 lbs, right [" "]

cable row
x15 150 lbs
6x12 200 lbs
x12 205 lbs

machine shoulder press
x6 130 lbs
x6 110 lbs

pec deck rear flies
x8 96 lbs
x8 92 lbs
x8 86 lbs
x8 82 lbs
x8 72 lbs
x8 60 lbs

back extensions, bodyweight
2x10
x10 [hand on head, torso twist as i rise up]

toe press [i had wanted to do more sets but i was so wasted i stopped short]
2x15 825 lbs

Stretches, Post
60 g whey isolate, 1 heaping teaspoon creatine
1/2 cup maple syrup

===

11-28, Friday, Tris + Bis [at YMCA home gym]

45 mins before WO, 3 scoops xtend and 1 heaping teaspoon creatine
during WO, 3 scoops xtend

tricep extensions machine
2x15 60 lbs

rope pushdowns cable
2x7 90 lbs

triangle pushdowns cable
2x8 110 lbs

singles pushdowns cable
2x8 60 lbs, right
2x8 50 lbs, left
2x8 50 lbs, right
2x8 40 lbs, left

rope pushdowns, cable
2x8 80 lbs

singles pushdowns cable
2x8 50 lbs, right
2x8 40 lbs, left

biangular 1-arm machine curls [never tried this before today]
2x8 150 lbs, right
2x8 150 lbs, left
2x15 160 lbs, right
2x15 130 lbs, left
2x10 150 lbs, right
2x10 120 lbs, left

little break, take a leak, refill blender bottle

2x12 130 lbs, left
2x12 130 lbs, right
x6 150 lbs, left
x6 150 lbs, right

close grip bench press
x8 85 lbs
x7 85 lbs [failure after this set]

1-arm dumbbell preacher curls
2x8 25 lbs [1 set left, 1 set right]
2x7 25 lbs [1 set left, 1 set right]

Stretches, Post
60 g whey isolate, 1 heaping teaspoon creatine
1/2 cup maple syrup

===

11-29, Saturday, Chest [at YMCA home gym]

45 mins before WO, 3 scoops xtend and 1 heaping teaspoon creatine
during WO, 3 scoops xtend

pec deck flies
2x15 100 lbs
x2 150, too light, x6 230 lbs
x6 200 lbs

bench press
2x8 95 lbs

dumbbell bench press
x6 50's [very hard]
4x8 40's [sapped most my energy]

biangular chest press machine [never used this before today]
x6 120 lbs
x8 120 lbs
2x7 100 lbs

pec deck, till muscular failure
x15 100 lbs
x12 110 lbs
x10 120 lbs
x12 130 lbs
x7 140 lbs

Stretches, Post
60 g whey isolate, 1 heaping teaspoon creatine
1/2 cup maple syrup

===

11-30, Sunday, Lower [At university gym]

45 mins before WO, 3 scoops xtend and 1 heaping teaspoon creatine
during WO, 3 scoops xtend

leg press [sharing machine with someone else, i was doing his weights for a while early on]
x15 135 lbs
2x15 225 lbs
2x15 405 lbs

toe press
x16 585 lbs
x16 765 lbs

standing calf raises
x6 200 lbs [calves needed more punishment, but back pain a bit much]

lying leg curls, singles
4x15 50 lbs [2 sets left, 2 sets right]
4x15 40 lbs [2 sets left, 2 sets right]

leg extensions
3x15 100 lbs
x15 150 lbs
x6 150 lbs
x6 170 lbs

little break, take a leak, refill blender bottle

x5 200 lbs
x5 170 lbs

Stretches, Post
60 g whey isolate, 1 heaping teaspoon creatine
1/2 cup maple syrup

===

11-26, Wednesday, Back + Shoulders [at YMCA home gym] COMMENTS

-- Went well. Saw my old PT in there, he's bulked up a lot since I've last seen him. Tells me he teaches high school gym at local high school, big population school. Did 6 sets as heavy as machine could go [actually with little plates on horns it can go to 210 but not much strain between 205 and 210 anyways], wasn't that hard but i wanted to see if I could do 6 sets. Next time I'll max out weight and do 8 sets.

I don't much like the seated cable machine, when i get strapped this Wednesday i'll be doing more dumbbell rows.

11-27, Thursday, Gym closed for Turkey Day COMMENTS

-- Didn't occur to me gym would be closed but it was. Treated day like a regular bulk, nothing special.

11-28, Friday, Tris + Bis [at YMCA home gym] COMMENTS

-- Weight on the triceps doesn't seem to change much, i really don't know what to do with them. I found a new machine for biceps, that biangular arm curl machine. stack is small at 200 lbs like all YMCA weight stacks, but i was doing 150 and 160 without much trouble. I went a bit overboard with that machine but i didn't want to leave with excess energy so i just stacked the sets one after another.

11-29, Saturday, Chest [at YMCA home gym] COMMENTS

-- Went as heavy as i could after those first warm up pec deck sets, i flied 230 and it was fun but pretty much ruined the rest of my workout energy. Getting closer and closer to 135 on the bench though i think i've only broken the 100 lbs mark once. i have no ****ing idea why i can't push that now when i see skinny ****s in there doing it. just time spent, i assume. in good time i will get there, not too worried about it. more worried about 50's in dumbbell benchpress being hard, but i think that is once again from doing 230 flies early on, that was a big energy sapper.

11-30, Sunday, Lower [At university gym] COMMENTS

-- Encountered some lower back pain on the lying leg curls and upper back pain on the standing calf raises. Didn't get as many sets in of the leg press, the 405 lb ones, as i would have liked but if it didn't go do lying leg curls and leg exts i wouldn't really have had a better-rounded workout.

Straps came Thursday, dad was freaked out with them. parents are weird, don't trust me to do anything. i shouldn't blame them too much though i suppose, i did foolishly row too much and **** up my back in the first place. i don't tell them what i'm doing and they don't ask, works out for the best in my opinion. Too bad straps came Thursday but they didn't tell me till Sunday when i left back to uni, here.

Diet, ah well unrecorded. What to say? lazy. probably not so good, been having trouble gaining weight so i've been eating unhealthy, but not terrible i don't think. i've been at 213-218 lbs for a while now. i really don't know how much longer i should bulk but i want to keep at it some more and then see if i can just maintain weight for a while and then cut. i don't really think i want to bulk and then cut, i want to have a space of time in between the bulk and cut. during the maintain, i want to do more cardio and lower carbs, but not crazy like on a cut, just little bit. maybe i just want the maintain stage to be like a slow cut, slowly introduce my body to it, you know?

Turkey Day was fine, left overs are blessedly welcome, potatoes and turkey even if it's the same thing 6 times a day for 3 days is a nice change from chicken and brown rice. my older brother calls me a simpleton, i don't care. Had some grilled chicken on thursday, a bit more variety. didn't go out and eat at all, was good fun eating and getting workouts in, looking at it in retrospect.

12-1, Monday

1000, am up

1005
100 g chicken breast pieces
300 g chicken breast slab [made a lot of these and brown rice on Sunday]
150 g brown rice
2 multivitamins

100 pm
300 g chicken breast slab
150 g brown rice

400
2 protein bars [43 g protein, 70 carbs]

500
3 scoops xtend
1 heaping teaspoon creatine

-- it's 600 now, at 630 i go work in computer labs on assignment due tomorrow [ack]

620
300 g chicken breast slab
150 g brown rice

830
-- same as 620 meal

[n88tr]

-- rest of Monday unrecorded. As I recall, it was more of the same as the day had been going.

===

12-2, Tuesday

700 am, up

720
50 g sliced turkey meat
150 g chicken breast slab
145 g brown rice
2 multivitamins

1000
two 150 g chicken breast slabs
200 or so grams brown rice

1210
50 g sliced turkey meat
2 protein bars [47 g protein, 70 g carbs]

300
60 g whey isolate
145 g brown rice

-- again unrecorded, foods predictable with supps later in the day.

====

12-3, Wednesday [planned Back + Shoulders but day too busy]

930 am, up

935
2 scoops whey isolate [50 g protein, 25 g carb]
red delicious apple
mouth packed full of brown rice, little funny tasting
2 multivitamins

1100, liquid ****s from bad rice. God, stomach hurt.

1150
2 packets albacore tuna [60 g protein, 0 g carbs]
blueberry muffin [24 g carb]
orange juice pack [24 g carb]

200
2 scoops whey isolate [50 g protein, 25 g carb]
2 slices 12grain bread [40 g carbs]

500
2 chicken sandwiches at culvers [fast food place, but very clean and healthy food, at least for the items i eat] [over 200 g protein, about 100 g carbs] some tomatoes and romane lettuce

600
3 scoops xtend, 1 heaping teaspoon creatine

900
big sandwich
200 g sliced turkey meat
2 slices 12grain bread [40 g protein]

1000, bed
280 g fat-free cottage cheese

===

12-4, Thursday, Back + Shoulders

700 am, up

720
74 g albacore tuna
red delicious apple
1 blueberry muffin
2 multivitamins

1000
2 slices 12grain bread
200 g chicken breast pieces

1230 pm
37 g albacore tuna
protein bar [19 g protein, 27 g carbs]
red delicious apple
2 slices 12grain bread

330
60 g whey isolate powder
2 slices 12grain bread
1 blueberry muffin

444, pre-wo supps
3 scoops xtend
1 heaping teaspoon creatine

-- took some time out for another ****

610, workout, Back + Shoulders
3 scoops xtend during WO

cable row
2x15 80 lbs
5x7 120 lbs

1-arm dumbbell row
x7 40 lbs, left
x7 40 lbs, right
x5 80 lbs, left strapped
x6 80 lbs, right strapped [straps didn't work out, felt too "big" on me, wanted to keep moving, discarded them to the side]
5x7 70 lbs, right
5x7 70 lbs, left

pec deck rear flies
5x9 90 lbs

shoulder machine press
4x7 110 lbs
x5 110 lbs, x4 90 lbs
2x6 90 lbs
x8 80 lbs

dumbbell side laterals [always standing]
2x8 20 lbs, left
2x8 20 lbs, right
x7 12.5 lbs, left
x7 12.5 lbs, right

barbell shrugs
3x7 135 lbs

Post, Stretches

-- rest of Thursday unrecorded.

===

-- shoulders, upper back and forearms fried. Had trouble gripping doors and putting on coat Friday morning, forearms troubled.

12-5, Friday, Chest

940 am, up

950
2 scoops whey isolate powder [60 g protein]
2 slices 12grain bread
red delicious apple
2 multivitamins

1230
1/2 lb sliced turkey meat
1 protein bar [19 g protein, 27 g carbs]
orange juice box [33 g carb]
1 slice 12grain bread

130, pre-wo supps
3 scoops xtend, 1 heaping teaspoon creatine

230, workout, Chest
3 scoops xtend during WO

incline machine press
2x15 100 lbs
x6 150 lbs
x5 170 lbs
x5 170 lbs, x1 150 lbs
3x6 160 lbs

pec deck flies
x6 160 lbs
4x7 140 lbs
x4 140 lbs, x3 120 lbs

dumbbell flies, flat
2x7 25's

dumbbell bench press, flat
3x6 40's

barbell wrist curls
2x6 75 lbs
2x5 55 lbs
3x7 45 lbs

Stretches, Post

-- rest of Friday unrecorded.

===

12-6, Saturday, Biceps [at YMCA gym, home]

945 am, up

1000
two 200 g chicken breast slabs
2 slices 12grain bread
2 multivitamins

1230
two 200 g chicken breast slabs
70 g oats
1 cup 2% skim milk

130, pre-workout supps
3 scoops xtend, 1 heaping teaspoon creatine

preacher ez bar curls w/ rest
2x12 45 lbs
2x6 65 lbs

machine arm curls
x6 150 lbs, left
x6 150 lbs, right
x8 120 lbs, left
x8 120 lbs, right
x10 90 lbs, both arms simultaneously
x15 100 lbs, left
x15 100 lbs, right [blanked out mentally a bit during these]
x8 80 lbs, left
x8 80 lbs, right
x7 100 lbs, both arms simultaneously

1-arm cable curls
2x7 40 lbs, left
2x7 40 lbs, right

dumbbell hammer curls, upright bench
2x7 20's
2x7 25's [some mixed 20's reps near end of sets]

machine arm curls
x12 80 lbs, left
x12 80 lbs, right
x16 70 lbs, left
x16 70 lbs, right

330, post and stretches

500, ?
totally forgot meal, though nothing special

800
50 g protein frozen skinless chicken breast pieces
1 rice cake [not feeling very hungry]

1030
50 g protein whey isolate powder
1 slice 12grain bread

1130
280 g fat-free cottage cheese

===

12-7, Sunday, Lower

945 am, up

1000
2 slices 12grain
50 g protein whey isolate powder
1 red delicious apple
2 multivitamins

1230, eat out with family
2 skinless chicken breast from KFC
2 biscuits with butter
water

300
steak tips, large chicken breast
some mashed potatoes
few heads broccoli
2 slices 12grain

410, pre-workout supps
3 scoops xtend, 1 heaping teaspoon creatine

500, workout, Lower

-- going to do that right now.

In a bit of a rush.

[Moro]

Hey big boy logs looking really good keep on trucking!

I just noticed you were taking superpump 250 do you like it? im thinking about taking it end of feb

[n88tr]

Thanks for encouragement Moro.

SuperPump250 did wonders for me but I over-dosed on it, so I'm taking an extended Off period from all NO2 expanders. It's very intense, esp 3 cups as I quickly worked up to. If you want an NO2 expander, SuperPump250 will satisfy you, I can guarantee it.

520 pm lower workout,

lying leg curl
x12 40 lbs, left
x12 40 lbs, right
x6 80 lbs, both
x6 60 lbs, both

leg press
x10 225 lbs
x8 315 lbs
3x6 583 lbs

toe press
x6 675 lbs
x0 765 lbs
2x13 685 lbs

standing calf raises machine
3x15 100 lbs plus bodyweight [214.6 lbs]

leg extensions
3x12 80 lbs
3x15 100 lbs

Stretches

630, post

-- Killin' my quads on the leg press, for about 1 minute I felt like totally wiped out like all of sudden i just felt limp, but i got over it. Felt it again during leg exts, quads just want to break up and crumble on me, tried hard to just ignore it. Struggled for each rep, form was good on leg curls especially, raised myself off the pad, my upper body, less pressure on lower back, though form wasn't perfect.

Sometimes I wonder why I work lower at all. Obvious symmetry and body proportion, but I won't be doing contests for this, I just want to look physically strong, hulk big. **** how long it will take but i don't see any results from training lower. I doubt adding squats in there will magically generate mass for me, but sometimes I'm just tired. ****ing up on wednesday helped that a lot, now I have to do Back + Shoulders + Triceps all together on Monday to even out that ****ed up day.

As the timeline goes, I should probably start to cut, my BF is over 13% according to my fat calipers I got from Orbit, but I think I should keep bulking regardless, I don't think I've really even started to make bulk gains.

[Moro]

awesome thats what ive been wanting to hear i might start it in 3 weeks (ill give myself 3 weeks no caffeine or creatine etc) so i get the full benifit

[Frag Hag]

You're doing great. I just wanted to mention that squatting once a week is said to boost growth hormones. So even if it doesn't seem like it, they help your overall growth.

Keep up the great work!

[dieseld]

i think your headed in the right direction man, your workouts and diet seem spot on. im thinking about maybe throwing in some NO2 myself and see how it works. i figured at first glance it was just a phase supplement, but alot of positive feedback coming in still, so..

[n88tr]

I def think NoXplode helped me make gains, as did BlackPowder [did a little bit of that for a while] and finally SuperPump250.

Got to be careful with dosages though, don't OD, really messes with your system.

Thank you for compliments and support, it means a lot to me.

[n88tr]

12-8, Monday, Back+Shoulders+Triceps

Diet consisted of

steamed broccoli
steak tips
albacore tuna
whey isolate
creatine + xtend
12grain bread
2 multivitamins after breakfast
water

3 scoops xtend + 1 heaping teaspoon creatine pre-workout, 45 mins

WO 700-800 pm

3 scoops xtending during WO

lateral cable pulldowns, wide grip on bar
4x12 100 lbs

cable row
3x6 120 lbs

seated tricep pressdowns machine
x12 150 lbs
4x6 180 lbs

pec deck rear flies
x8 100 lbs
x8 90 lbs
x8 80 lbs
x8 70 lbs, x5 80 lbs [machine ****ing up at 70 lbs]

rope pushdowns
2x8 80 lbs

1-arm cable pushdowns
x8 40 lbs, right
x2 40 lbs, x6 50 lbs, left
3x8 40 lbs, left
3x8 50 lbs, right
x5 70 lbs, right

-- little break, not enough time rest between sets

ez bar pressdowns
x4 100 lbs, x2 130 lbs

seated tricep pressdowns machine
2x12 180 lbs
x15 150 lbs
x12 150 lbs

Stretches, Post, more Stretches

-- Foods coming and today's foods, g2g to class.

[n88tr]

12-9, Tuesday, OFF

Diet consisted of

steamed broccoli
steak tips
albacore tuna
whey isolate
12grain bread
mashed potatoes
red delicious apples
2 multivitamins after breakfast
2.5 gallons water throughout day

3 scoops xtend + 1 heaping teaspoon creatine
before noon

another " " in the late afternoon

===

12-10, Wednesday, OFF

Diet consisted of

steak tips
turkey burgers
albacore tuna
whey isolate
mashed potatoes
sesame oil and seed crackers
12grain bread
red delicious apples
2 multivitamins after breakfast
2.5 gallons water throughout day

3 scoops xtend + 1 heaping teaspoon creatine
before noon

another " " in the late afternoon

-- Tomorrow, Thurs, I have an 2 exams. Busy day... Back+Shoulders in afternoon, probably around 6 or 7 pm. Give the straps another go.

[n88tr]

12-11, Thurs, Back + Shoulders [YMCA, at home]
12-12, Fri, Lower [YMCA, at home]
12-13, Sat, Bis + Tris [YMCA, at home]
12-14, Sun, Chest + Back [University gym, dorms]

Diet Consisted of, [was consistent through out this whole post of days]

chicken breasts
a few home made cookies, a mix between oatmeal and chocolate chip cookies
tuna in water
whey isolate
12grain bread
red delicious apples
protein bars
2 multivitamins after breakfast
2 plus gallons water throughout day, 2 gal minimum

12-11, Thurs, Back + Shoulders [YMCA, at home]

3 scoops xtend + 1 heaping teaspoon creatine 50 mins prior to WO
4 scoops xtend during WO [upped by 1 scoop, yes]

-- Going for volume this time, trying to push myself a little bit more each time.

cable row
2x15 90 lbs, warm up
5x8 120 lbs
2x6 140 lbs
4x8 120 lbs
3x7 140 lbs
x6 160 lbs

pec deck rear [two machines to pick from, first one was "out of order" so I did the second one, it is angled upwards more with the arms, cannot adjust that. i couldn't lift 90 lbs so i had to lessen the weight a lot, machine is quite a bit different but it's meant for rear delts]

x8 40 lbs
6x15 25

machine shoulder press
x12 100 lbs
x10 100 lbs
3x8 90 lbs
12x80 lbs, different grip

Stretches, Post

===

12-12, Fri, Lower [YMCA, at home]

3 scoops xtend + 1 heaping teaspoon creatine 50 mins prior to WO
4 scoops xtend during WO

incline leg press
2x25 265 lbs, warm up sets
2x15 465 lbs
x7 555 lbs
2x7 645 lbs

seated leg curl
x15 100 lbs, warm up
x7 170 lbs
x1 200, x6 160 [200 felt like hams breaking the **** apart]
2x14 150 lbs

leg extensions
x10 150 lbs
2x15 250 lbs
2x8 200 lbs
x8 150 lbs

toe press [going for volume again here, mix it up]
6x15 150 lbs
6x15 180 lbs
3x15 200 lbs
3x15 230 lbs
2x15 250 lbs
2x15 322 lbs

Stretches, Post

===

12-13, Sat, Bis + Tris [YMCA, at home]

3 scoops xtend + 1 heaping teaspoon creatine 50 mins prior to WO
4 scoops xtend during WO

cable pressdowns, rope used
2x12 60 lbs, warm up

tricep extensions machine [with adjustable seat, and back rest], very tight comfortable position for controlled form, i like it a lot i found it a few times back at the Y.

2x15 50 lbs
2x12 70 lbs
2x8 80 lbs [caught my second wind]

machine arm curls
2x20 80 lbs, left
2x20 80 lbs, right
x10 70 lbs, both, finished set x5 90 lbs left, x5 90 lbs right

preacher curl w/ ez bar on bench
2x6 65 lbs
12"s [4 full reps, 4 half reps up, 4 half reps down] with 45 lbs, 3 sets of those

tricep extensions machine
4x12 70 lbs [each rep was hard]

tricep extensions machine, less comfortable model but i felt like moving
3x 50 lbs, finished set x12 70 lbs

Post, Stretches

===

12-14, Sun, Chest + Back [University gym, dorms]

935 am, up

1000
50 g protein whey isolate powder
big chunk rye bread
2 multivitamins

1230 pm
somewhere over 200 grams [i know what 200 g feels like by now, so it's rough measurement these days] of chicken breast pieces
2 slices 12 grain [47 g carb]
remaining cookies from weekend, 4 [probably 100 carb, unknown fat]

-- its 154 pm now

300
200 grams chicken breast pieces
1 no-fat yoplait yogurt [33 carb]
2 slices 12grain bread [47 carb]

400, pre-wo powders

500, workout, Chest + Back

--- I was shooting for volume on that first new post here, Back + Shoulders. Didn't think I could do 15 sets of cable row but wasn't too big of a deal. No pain in back, just wanting more. Really is true hard to go to failure on big body parts. I get failure pretty damn fast with bis or tris if I go to heavy too soon.

That lower session at Y was good, should have done more sets all around with equal weights. I went nuts on toe press, lots of sets and reps [as compared to previous workouts on calves]. Read back in my calves thread sometime ago when music suggested I do 15x15 with light weight and i tried to follow that. I felt silly doing 150 and 200 when it was so easy so i added more weight as i got more sets done. I hope the next volume session I do on calves I'll have more reps so it's a challenge. It was hard, but not as hard as other workouts so I don't think i got much done there. Perhaps 30 or 40 reps instead of 15 next time.

The bis and tris session went well, bis and tris are pretty pitiful in my opinion. They're growing, i guess. I mean i can feel them working ****ing hard but i don't see gains like i would expect to see. i get a pump in my bis really fast once it starts getting hard, the reps, and i just push on through, that's how i get my pumps going. not the same for tris, i've never gotten a pump in them, i just get tired after pushing the weights. crank out a few more reps but no pump there. **** the pump, i want size. going to explore this more rep thing a bit more.

Back and Chest today, one more meal then supps and workout. Never done back and chest together, usually like to space them out but i'm planning some cable rows, chest raises for back and then bench and incline machine bench for chest. 2 exercises per muscle group.

Mon, Tues, OFF.

Schedule of classes changed a lot now that i have most exams done. Have a major project due Tues, a critique of it then too and on Thurs I have my modeling project due, gotta burn a cd drop it off and be done. Clean my room up, haul my big computer into my car [that ****ing thing is heavy!] and say goodbye to the dorm for a whole month. Christmas break is way the **** too long. 2 weeks would be plenty, or even 1 and half weeks would be fine for me.

Made up 5 big chicken breasts i unfroze the day before. Lot of meat in the fridge, feels good to be prepared and then some. No rice made, or mashed potatoes. Just bread and some sesame crackers for carbs. Have some frozen crab in my dorm refridge, could use that if i don't feel like tuna. Had 2 big cans tuna in water yesterday, family was pissed i made the house smell, **** i can't help that, what do you want me to do, eat outside in the cold? lol