[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.