[n88tr]

515 pm, workout, Chest + Cardio

--I decided Chest + Back wouldn't work out good, wanted to devote all energy to Chest

4 scoops xtend during workout

pec deck flies
2x15 100 lbs, warm up sets

incline press
x8 100 lbs
x0 200 lbs, too heavy, tried it though
x8 170 lbs
x8 150 lbs

bench press
4x8 95 lbs
2x8 100 lbs
x8 110 lbs
x7 115 lbs, spotted

dumbbell bench press, flat
x8 40's
x7 40's

pec deck flies [same awkward pec deck machine as i did rear 25's last time, i used the widest setting for a deep stretch]
x6 95 lbs
x8 75 lbs
4x13 55 lbs [55 feels like 150 on normal pec deck machine]

pec deck flies, usual machine
x9 120 lbs

Stretches, Post

wait 5 mins then 45 mins stairclimber cardio. Machine said I did 532 cals and 233 flights of stairs. Good times, zombie red eyes again.

800 pm
lots of big chicken breasts chopped, over 200 grams
1 yoplait no-fat yogurt
1 small apple

-- it's 824 pm now

1000
met-rx colossal protein bar [37 g protein, 47 g carb]
some more chicken breast pieces

1100, bed
340 g fat-free cottage cheese [i get these little tubs, i each one of those, upped my cottage cheese intake a bit]

Mon, Tues OFF

[n88tr]

12-15, Monday, OFF

945 am, up

1000
2 scoops whey isolate powder
dozen sesame seed/oil crackers
2 multivitamins

50 g protein, 50 carb, 20 fat

1245 pm
half mashed potato with paprika
noodles with little gravy
2 large chicken breasts
half cup chopped broccoli and carrots

over 50 g protein, 100 carb, ? g fat

230
large turkey sandwich on 2 slices 12grain
protein bar "bioprotein"

100 protein, 110 carb, 50 g fat [the bar did it]

-- it's 1246 now

[n88tr]

530
large sliced turkey sandwich on 2 12grain slices
1/2 bioprotein bar

630
4 scoops xtend in water

830
1/3 lb sliced turkey meat
1.5 slices 12grain
4 oatmeal cookies

-- it's 859 pm now

1030
1/3 lb sliced turkey meat
2 "Michigan red" apples [it's like a small gala apple]

1130, bed
340 grams fat-free cottage cheese

-- Taking out creatine for a while. Starting up the cardio again, going to do another 45 min stairclimber session tomorrow. Thinking about the frequency, I'm planning to do it every other day, really get back into the swing of things in addition to keep eating big.

This coming month off I want to tighten up diet some more, consistently better carbs and adding veggies again like I did a lot during my cut. Don't know if I'll have internet connection during this winter break, but i'll be writing it all down like i always do on the weekends and stuff.

Plan to take pics of myself in underwear again, and when i finish my cut [thinking ahead here], take a second set of pics, gauge my transition. I really feel bad i didn't cut long enough last time, i think i went maybe half way but this time i'll do a lot better, i want it a lot more this time.

I might start cut half way through the month break, not sure, will have to think about it some more. Don't want to waste my bulk cycle to start cutting, that makes no sense. Need more time to think about it, more cardio clears up my head a heck of a lot.

[n88tr]

12-16, Tuesday, Cardio

720 am, up

730
1/3 rd Bioprotein bar [tastes really funny but they all have from this brand]
37 g protein from Albacore tuna packet
40 g carbs from 1 sheaf of wholewheat peta bread
2 multivitamins

-- it's 734 now

1000
large sliced chicken sandwich on 2 slices 12grain

1230
55 g protein from 2 scoops whey isolate powder
58 g carb from 1 slice 12grain, 1 sheaf peta bread

130, stairclimber cardio

-- rest of day is unplanned, just want to get my macros right.

I have an art critique of my final at 830 am, then have to hand in my final assignment for my Health Prescription and Leadership class at 1200 or before that [first class with the critique might conflict with that, might have to tell instructor i have to leave early]. Weds I'll do Back and Shoulders [it's really delts too but that falls under the Shoulders category for me] and in the afternoon, finish up my modeling project and burn the CD for it and turn it all in. Thursday we go over our final we took last thursday in Health Prescription and Leadership, see how I did. After that, defrost fridge, clean fridge, vacuum room, lug computer out to car [dear God do not let me fall on the ice with this 100 lbs computer case] and split.

Oh yeah, on the way back to the dorms after returning to the library [lots of walking that very cold yesterday, 7* F] I developed a cold. Don't know what kind, but hurts to swallow like a hot feeling. Don't know what to do about it, I rarely get sick. I've had colds maybe 4 times in my life now. Besides the times I needed surgery for medication complications years back, I've never been sick. Healthy immune system i guess. Wait it out, wash out my blender bottle and use a different water container, hope it goes away soon.

[n88tr]

330
1/3 lb sliced turkey meat [over 100 protein]
1 sheaf peta bread [40 carb]
4 sesame oil/seed crackers [20 carb]

530
2 scoops whey isolate powder [50 protein]
1 sheaf peta bread [40 carb]
4 sesame oil/seed crackers [20 carb]

630
4 scoops xtend in water

715-800, 45 mins stairclimber cardio

840
2 large chicken breasts [over 100 protein]
mashed potato with paprika
some noodles in water
1/2 cup chopped broccoli and carrots

-- it's 844 now

1130, bed
340 grams fat-free cottage cheese

-- Got caught up in some **** so cardio was pushed back a slight bit.

Thought it would be fun to take pics of me all "zombie red-eyed" after cardio so I did that. Good times. See that pic in my Albums...

Nothing to do tomorrow but workout, concentrate on foods and then later in the day [it's only open after 6 pm] go into computer labs and finish up my modeling project, burning it to a cd and handing it in. Review exam in class on thurs and I'm outta here! Looking forward to making some brown rice, mashed potatoes and making up some turkey along with lean steak meats i bought but can't make at the dorms.

[n88tr]

12-17, Weds, Back + Shoulders

950 am, up

1000
1/3 rd sliced chicken meat [70 protein, i measured]
1 sheaf peta bread [40 carb]
2 multivitamins

1240
2 slices 12 grain [36 carb, 10 protein]
1/2 sheaf peat bread [20 carb]
tuna packet [39 protein]

-- it's 115 now

200, pre-workout supps
3 scoops xtend in water

300, workout

[n88tr]

315-400, workout, Back + Shoulders

machine shoulder press
x15 70 lbs
x12 70 lbs

cable row
x12 100 lbs
x6 160 lbs
x6 180 lbs NewPersonalBest
x6 160 lbs

pec deck rear flies
x6 90 lbs
x6 100 lbs
x6 120 lbs NewPersonalBest
x15 90 lbs
x12 90 lbs

barbell upright row [weight of bar included]
x10 65 lbs
x10 85 lbs
x10 65 lbs

barbell shrugs [weight of bar included]
x10 95 lbs
x6 115 lbs

dumbbell shrugs [fast transition to and from]
x8 50's

barbell shrugs [" "]
x4 185 lbs NewPersonalBest

415, Post + Stretches

2 scoops whey isolate powder [50 g protein]
1 and a half mouthfuls maple syrup [100 carb]

-- it's 439 now

520
1/3 lb sliced mixed turkey and chicken meat [70 protein]
1 sheaf peta bread [40 carb]
1 slice 12grain bread [30 carb]

-- Will post rest of the day b4 I go to bed.

Workout was really really good session. I've been in my head for a week or so now thinking about what a bodybuilder is and if my workouts really do reflect that or if it is just wishful thinking without making any real gains. I know I push hard each time but I've been in my head thinking "push harder each time and eat better and more consistently." So I made 3 new personal best weight increases, 1 on the cable row, 1 on the pec deck rear flies and my last set, barbell shrugs.

While changing from my slacks to gym shorts in the bathroom, i looked in the mirror and didn't see anything i liked, nothing, so i just tried harder this time. Can't make new goals each time, but i wish i could. Got a nuts pump in my arms while cable rowing 160 and then 180 [which is probably like 300 lbs at the YMCA machine but this machine at uni has less pulleys, thus not as easy], kept thinking about getting the weight up and down with good form and contraction and blocked everything else out. Not that that is hard, but i wasn't worried about how i looked or if some ****er was staring at me, or if xzy, something else for me to worry about, I didn't do any of that.

Whole back was sore during barbell upright rows, don't know if that means it's working or if i overdid it, but some feeling was there. Stretching made it disappear.

[n88tr]

800
2 Culvers chicken breast sandwiches on white with lettuce and tomato
[over 100 g protein and about 60 carb]

1030
2 scoops whey isolate powder [50 protein]
1 no-fat yoplait yogurt [33 carb]

1130, bed
340 g fat-free cottage cheese

-- Tomorrow move all **** out and defrost fridge. Hopefully vacuum will not be in use so I can clean room floor, pretty filthy. Lug out computer and wait around for last class to occur at 1100 am. Planning to do a lower session at the YMCA at home and cardio to follow.

[Moro]

Hey bro sorry to disturb you again but another question about superpump, how did you find the fat burning effects of it? im not too worried if they arnt good put its always a bonus if you burn a bit of fat i guess

[n88tr]

Moro: I didn't know it even had that capability. That said, I only used the product for about a month, and I wasn't on a cut anyways... And no it's not a disturb, please any questions or comments are very welcome.

Quick update as long as I'm here:

I got home thursday and I was hoping to get in a Lower workout at the YMCA but it was closed for a "snow day." Whatever the **** that means... So as the night went on, my "cough" turned into the fluid and liquid ****s. What a wonderful early Christmas present. Thursday night i was THIS CLOSE to throwing up [could've forced myself but why do it?], don't remember how many craps i took during the night, and stopped eating everything. Friday, i was VERY CLOSE to throwing up again, had the HOT and COLD sweats, collapsed in my bathroom and **** myself [so wonderful!], and slept about 2 or 3 hours at time. Now I know what an insomniac feels like. All of friday i didn't eat, but i wasn't hungry either, virus totally wiped me out, i felt so numb and limp.

Saturday, I had 2 sodas [simple carbs and sugars] and 2 saltine crackers. Talk about a ****ing break down. Today, feeling a lot better, had a banana and 2 more sodas. Everyone in the house was sick at one time or another with the flu, so it was a shared pain. Today, sunday, going to try to get in more solid food, though i still have the diarrhea, i just don't want to push to fast too soon, i'll see how things go. I leave you with some crazy numbers, on monday i weighed myself at 322 in the morning after my shower and piss, naked, and today at 309 lbs. i can admit i've lost a lot of water weight, but that's a hell of a drop.

Think I'll get my foods in a row for a while before getting back to the gym, get my mind right again.

I hope everyone has a better Christmas than I did. Be safe and wash your damn hands! lol.

[Moro]

[QUOTE=n88tr;618751]Moro: I didn't know it even had that capability. That said, I only used the product for about a month, and I wasn't on a cut anyways... And no it's not a disturb, please any questions or comments are very welcome.QUOTE]

haha sweet then mate the fat burning cant of been that great if you didnt notice it lol but thats all good i dont want it for a fat burner anyway, logs still looking good to btw

[n88tr]

45 mins prior to all workouts, 2 scoops xtend
during workouts, 1/3 gallon water with 4 scoops xtend [shake shake!]
after workouts, variety high-carb and protein foods

like oats + porkroast
or
whole wheat bagel and sliced turkey
or
toast no butter and sliced chicken
or
3 cups orange juice and 2 chicken breasts
or
... something along those lines. Looking for some variety from whey and maple syrup

12-17, Lower at YMCA

hack squat
2x15 140 lbs

seated leg curls
x15 100 lbs
x12 100 lbs
2x8 190 lbs NEW Personal Best
2x8 180 lbs

leg extensions
3x15 100 lbs

hack squat
3x15 200 lbs

toe press
x25 100 lbs, drop set to
x25 150 lbs, drop set to
x15 290 lbs, drop set to
x15 300 lbs, drop set to
x15 322 lbs

-- Had it in my mind to set new weights with seated leg curls. Thought my hams were gonna snap in half but it was ok. If I can do 2 reps, I can get the others done. Had to get up and walk a few paces though, loosen em up for the other sets.

Should've hack-squatted more.

====

12-22, Shoulders + Back + Calves at YMCA

shoulder press machine
2x12 70 lbs
3x8 100 lbs

cable row
3x12 200 lbs

back extensions, bodyweight only
3x12

seated cable row machine
2x12 90, NEW personal best
2x12 100 lbs, right arm
2x12 120 lbs, left arm
2x12 120 lbs, right arm
2x12 130 lbs, left arm
x10 130 lbs, right arm
x10 140 lbs, left arm

cable row
2x12 200 lbs

toe press
x16 265 lbs
x16 465 lbs
x16 665 lbs
x16 845 lbs NEW Personal Best
x4 1025 lbs NEW Personal Best

-- New seated cable row weights increase. Wasn't a big deal, just went for it and it was good. Form good, slow negative, was good. Still ****ing surprised I toe-pressed so much. Was a bitch to get the weight off the sled rests but that was the hard part, really. 845 was hard, 1025 which I shouldn'tve done because the machine's limit it 900, is a bit of a blur. Got em done though, calves angry at me, lol.

====

12-24, Triceps, Home gym in basement

cable pressdowns, straight bar
x15 30 lbs
x15 20 lbs
x10 50 lbs
x10 60 lbs

overhead dumbbell extensions
2x13 10 lbs, left arm
2x13 10 lbs, right arm

EZ bar extensions, lying flat on bench
x10 35 lbs
x10 55 lbs

cable pressdowns, straight bar
x10 60 lbs

overhead dumbbell extensions
x10 20 lbs, left arm
x10 20 lbs, right arm
x10 25 lbs, left arm
x10 25 lbs, right arm

cable pressdowns, straight bar
x10 80 lbs [can't pull 90 down, it's like 2 feet above my head, sorry]

overhead dumbbell extensions
x6 25 lbs, finished x4 20 lbs, left arm
x6 25 lbs, finished x4 20 lbs, right arm
x10 20 lbs, left arm
x10 20 lbs, right arm
x15 20 lbs, left arm drop set to x5 25 lbs
x15 20 lbs, right arm drop set to x5 25 lbs

EZ bar extensions
x20 45 lbs

cable pressdowns, straight bar
x12 70 lbs
x12 60 lbs
x12 50 lbs

overhead dumbbell extensions
x5 20 lbs drop set to x15 10 lbs, left arm
x4 20 lbs drop set to x16 10 lbs, right arm

-- Machine in basement is all ****ed up, hard to use basically. Could def push down more than 80 but I couldn't pull down more, really difficult just to get in position.

Was afraid of this so I went overkill on the sets, did some old exercises, dumbbell overhead extensions. Felt tris working hard there, liked those. Did a new thing, the EZ bar overhead extensions lying on the bench. Never did em' before, went for it and worked out alright. I like those too.

===

12-25, YMCA closed, totally spaced out on that one.
12-26, Shoulders + Back + Calves at YMCA

shoulder press machine
2x12 70 lbs

seated cable row machine
x12 90 lbs
x8 100 lbs, left arm
x8 110 lbs, right arm
x8 110 lbs, left arm
x8 120 lbs, right arm
x8 120 lbs, left arm
x8 130 lbs, right arm
x8 130 lbs, left arm
x8 140 lbs, right arm I think NEW Personal Best, that or the set before

shoulder press machine
x8 120 lbs
3x120 lbs, x2 110 lbs

cable row
4x15 210 lbs

back extensions, bodyweight only
x11
x7
x4 [lower back hurts, stopped]

toe press [the madness ensues]
x20 150 lbs, drop set to
x15 200 lbs, drop set to
x20 250 lbs, drop set to
x30 322 lbs

1 minute break

3x10 100 lbs, left leg, drop set to
3x10 100 lbs, right leg, drop set to
2x20 150 lbs, left leg, drop set to
2x20 150 lbs, right leg, drop set to
2x12 200 lbs, left leg, drop set to
2x12 200 lbs, right leg, drop set to
x10 250 lbs, left leg, drop set to
x10 250 lbs, right leg

1 minute break

2x30 150 lbs, drop set to
x40 322 lbs, drop set to
x50 150 lbs, drop set to
x30 200 lbs

shoulder press machine
x10 75 lbs
x4 87.5 lbs

====

12-27, Triceps at YMCA [bad planning makes 1/2 hour workout]

machine extensions on older machine
2x12 40 lbs
x10 60 lbs
3x10 80 lbs I think NEW Personal Best on that machine

overhead dumbbell extensions
x10 12 lbs, left arm
x10 15 lbs, right arm
3x10 20 lbs, left arm
3x10 20 lbs, right arm

machine extensions, on older machine
2x15 60 lbs, drop set to
x15 50 lbs, drop set to
x12 60 lbs, drop set to
x10 70 lbs

machine extensions, newer model, less comfortable
x20 70 lbs

--- **** on me for not planning properly and I had to rush workout. Lots of xtend to drink, got it done though. Workout was OK. Kinda just got warmed up by the end of it, :(.

I do two different machine extensions, the "older machine" had adjustable back and ass rest, really makes it controlled nice when I go heavy as I can. The "newer model" does the exact same thing, motion, but there is no back rest, thus a bit uncomfortable. **** it, if I have the option I'm going for it. I think I work harder in the "older machine" and I feel it's a better contraction. So I do two different machine because I think each works the Tri a bit differently, just a little bit.

[chrispghmuscle]

Nicely detailed post n88tr.. your getting stronger buddy.. nice job.

[n88tr]

I want to apologize for some errors.

I didn't mean Drop Sets when talking about toe presses and stuff, what I meant was No Rest in between Sets, is all. One set, then another, another, another, and so on, without rest.

I looked up what Drop Set is and I wasn't doing those, that's not what I meant, sorry.

Today, 12-28 is to be Chest + Calves.

Hitting the calves a lot more, trying to see some mass gains in there. Going with the high rep sets, stacked on top of each other, see how this works out down the road.

[n88tr]

12-28, Chest + Calves

pec deck flies
2x15 100 lbs, warm up sets
x10 150 lbs
2x5 200 lbs
3x7 170 lbs

bench press, flat
x8 95 lbs
x7 95 lbs

bench press, incline
3x7 85 lbs

cable bench press
2x8 50 lbs
2x6 70 lbs

cable flies
3x8 30 lbs
x8 35 lbs

machine press
2x8 90 lbs
x3 80, x2 70 lbs

toe press
x20 100 lbs, no rest x12 100 lbs left leg, no rest, x12 100 lbs right leg
x20 150 lbs, no rest x12 150 lbs left leg, no rest, x12 150 lbs right leg
x20 200 lbs, no rest x12 200 lbs left leg, no rest, x12 200 lbs right leg

30 seconds break

x15 322 lbs [when not mentioned, it's both feet together]
x12 200 lbs left leg, no rest, x12 200 lbs right leg
x20 150 lbs
x12 136 lbs left leg, no rest, x12 136 lbs right leg

Stretches, Post

-- I'm disappointed my bench is still small but it's still hard to do 95 for me so until it's easy, i can only think that it's still doing me some good if it's still hard for me to do. Once it's easy, then obviously the weight will go up.

Incline bench was new, did some of that.

On the last chest exercise, the machine press, i was ready for more but i just couldn't push the ****ing thing, my arms felt like rubber. Did what i could but i just couldn't push anymore. Should've done more flies, less stress on the arms there.

Calves felt strange pain in my right calve when toe pressing, around the second set without rest, awful pain on the negative, like my calve was a balloon or something. Had more reps to do, so i just pushed on. I've felt worse pain, it's not a big deal, but was interesting it came on all of a sudden real strong like.

===

12-29, Monday, Biceps

I don't really like training bis, mostly because i don't see any gains on them. they're probably my worst body part, next to abs [which i doubt i have any of].

Going to do some hammer curls and concentration curls, some 1-arm preacher curls too.

If anyone could set me up with a workout for biceps i'd greatly appreciate it, something to help me add some mass would be great, i'm open to all suggestions but an actual workout guide would be awesome.

Thanks guys.

[n88tr]

12-29, Biceps at YMCA gym

machine 1-arm curls
x15 70 lbs, left arm
x15 70 lbs, right arm
x12 100 lbs, left arm
x12 100 lbs, right arm
x7 150 lbs, left arm
x7 150 lbs, right arm
x12 90 lbs, left arm
x12 90 lbs, right arm

1-arm cable curls
x6 50 lbs, left arm
x6 50 lbs, right arm

right around here I got an awesome body pump, unusual but very nice

x8 40 lbs, left arm
x8 40 lbs, right arm
x2 40 lbs, x6 30 lbs, left arm
x3 40 lbs, x5 30 lbs, right arm

EZ bar preacher curls w/ rest bench
x10 45 lbs
2x8 55 lbs
2x7 65 lbs

machine 1-arm curls
x10 150 lbs, left arm
x10 150 lbs, right arm
x12 90 lbs, left arm
x12 90 lbs, right arm
x14 50 lbs, both arms same time

cable curls, straight bar
3x8 50 lbs

dumbbell hammer curls
3x7 20's

muscular failure achieved

concentration curls
x3 25 lbs, x2 20's left arm
something similar on right arm

Post, Stretches

-- Was a good workout, I think. Got really pumped up around the cable curls, that was the highlight of the workout i guess.

Today, 12-30, is to be Back + Shoulders + Calves

Been pushing the calves a lot lately, get in some rear flies for the delts, back extensions, cable row, seated calf raises instead of toe pressing, and I think I'm going to go with some assisted pullups, see how those go.

Diet has been pretty stable for a week now, been waking up at 730-830 am area and getting 6 meals in. Usually goes like,

800 am, 1st meal
1030, 2nd meal
130 pm, 3rd meal
430, pre-wo meal, 4th meal
530, pre-wo supps
630-725 [ish], workout
730 [ish], post meal, 5th meal
830 or 930, last eat, 6th meal
1000 or 1030, almonds or cottage cheese and bed

Past few days I've been making spinach, lettuce, sliced chicken [1/3 rd lb] on two 12grain slices. Big sandwich, gets carbs and protein done in one shot.

Lots of bread [bulk liberty], chicken, meats, water, some veggies now and then. Very few powerbars and the like, going for solid foods [quantity]. Bought some MuscleMilk last night, not much protein [22 g per can] but good carbs, going to try that out today, see if it's any good. I've been wondering for a while if it tastes any good, now I'll know.

Tomorrow and day after are OFF.

[n88tr]

12-29, Back + Shoulders + Calves

740 am, up [hunger woke me up]

800
3 scoops whey isolate [54 g protein]
2 slices 12grain, toasted no butter [40 g carb]
1 glass 2% skim milk [22 g carb, 9 g protein]
2 multivitamins

1030
MuscleMilk drink [22 g carb, 22 g protein]

1145
from BurgerKing, 2 whoppers completely plain
water

245 pm
2 slices 12grain [40 g carb]
few lettuce leaves [0 carb?]
1/3 rd lb sliced chicken [over 50 g protein]

400
2 scoops xtend in water

-- it's 419 now

445, workout
4 scoops xtend in 1/3 gallon full water

Mood: Really stressed out.

Was watching a Layne Norton video online [see post in Gen Disc] and I saw how small he was and got a bit discouraged. If that's the best natural you can be, **** it. I see guys in the gym YOUNGER THAN me that look better than he does. No slight on him, hard worker that he is, but ****, that's interesting. Makes me sad and discouraged.

If that's the best natural bber, i'm def going "unnatural" in time. I want to be freaking big, and I have no desire to compete... we're very different people i know that, with very different goals.

[n88tr]

It seems I have two workouts on 12-29. I only worked out once a day, so I got the dates wrong. Regardless, they were workouts. I apologize for the confusion.

12-30, Back + Shoulders + Calves

400-500 pm workout,

1/3rd gallon of water with 4 scoops xtend during

seated machine cable row
2x12 60 lbs
x8 80 lbs
x6 100 lbs NEW Personal Best
x6 120 lbs NEW Personal Best

shoulder machine press
2x10 60 lbs
x6 120 lbs

pec deck rear flies
x8 70 lbs
x8 100 lbs NEW Personal Best [on YMCA equipment]
x8 80 lbs
x6 90 lbs
x4 120 lbs NEW Personal Best [on YMCA equipment]
x6 100 lbs

cable row
3x13 210 lbs

back extensions, bodyweight only
2x10
x16, with torso slight twist on upwards movement

weight-assisted underhand pullups
x5 60 lbs help
x4 70 lbs help
x5 80 lbs help

toe press, no rest from start to finish
x25 150 lbs, no rest, x20 150 lbs left leg, no rest, x20 150 lbs right leg
x25 200 lbs, no rest, x20 200 lbs left leg, no rest, x20 200 lbs right leg
x15 250 lbs, no rest, x15 250 lbs left leg, no rest, x15 250 lbs right leg
2x15 322 lbs
x6 300 lbs left leg, no rest, x6 300 lbs right leg NEW Personal Best

seated calf raises
x12 100 lbs
2x4 180 lbs

500, Post and Stretches at home

-- Got more jacked up than usual, talking to myself in the gym and listening on my headphones to music loud. Made new machine cable row weight increase, and pec deck rear flies new weight on the YMCA pec deck rear flies machine. 120 here makes 130 or 135 at university equipment. Also new toe pressing weight made with single legs. Got all worked up, 300 wasn't a big deal. Should've gone for more reps but knees were shaking like a mother****er even with my spare hand on it. Should have also have gone for more reps on the underhand pullups.

Great workout, I believe.

Going to go out later today and buy some attachments for the home gym in basement, make it more user-friendly.

Will post today and tomorrow's foods, today and tomorrow are rest days.

[n88tr]

The days are all messed up, I'm sorry about the confusion. Seems to be a lot of that going on in this thread, .

december 30th, 2009

900 am, up

930
3 scoops whey isolate [55 g protein]
oats [70 g carbs]
2 multivitamins

1000
2 scoops xtend in water

1200
big lettuce and sliced chicken sandwich on 2slices 12grain [over 50 g protein, 40 g carbs]
1 glass 2% skim milk [20 g carbs, 9 g protein]

200 pm
2 scoops xtend in water

300
3 scoops whey isolate [55 g protein]
Wholewheat bagel with 1 teaspoon butter [50 g carb]

545
2 slices 12grain w/ about 100 g sliced chicken meat, few pieces lettuce [40 carb, about 35 protein]
MuscleMilk [22 g carb, 22 g protein]

615
2 scoops xtend in water

830
some chicken breast pieces, little dark meat, pork roast too [over 300 g meats overall]
wholewheat bagel with 1 teaspoon butter [50 carb]

1000
3 scoops whey isolate [55 g protein]
2 carrots, 1 apple

1030, bed
2 handfuls salt-free almonds

===

december 31st, 2009

900 am, up

915
3 scoops whey isolate [55 g protein]
70 g oats
2 multivitamins

1000
2 scoops xtend in water

1130
lettuce, two 12grain slices and sliced chicken meat sandwich [30 g protein, 40 g carb]
one MuscleMilk drink [22 g carb, 22 g protein]

300 pm
4 whole eggs, 2 whites, scrambled
2 pieces 12grain toasted, little honey on top [55 g carb]

400
2 scoops xtend in water

600
3 scoops whey isolate [55 g protein]
wholewheat bagel, toasted no butter [50 g carb]

800
steak tips and cooked chicken breast pieces [over 200 g meats]
20 g oats

900
2 scoops xtend in water

1000
steak tips and cooked chicken breast pieces [over 200 g meats]
3 slices potatoe lefse [only carbs, no fat, no salt, 11 g carbs per slice]

1145, bed
2 handfuls salt-free almonds

===

january 1st 2009, workout, lower

815 am, up

830
3 scoops whey isolate [55 g protein]
wholewheat bagel toasted, teaspoon butter [50 g carb]
2 multivitamins

1030
1/2 plate of steak tips and cooked chicken breast pieces
2 slices 12grain, toasted no butter [40 g carb]

130 pm
3 scoops whey isolate [55 g protein]
1 non-fat yoplait yogurt [22 g carb]
2 pieces 12grain toasted, little honey on top [55 g carb]

230
2 scoops xtend in water

315-400, workout, lower

-- it's 247 now

I plan on having hack squats being the main focus of this lower workout.

The current plan is also to lower carbs nearing end of january and transition into the cut.

[n88tr]

hack squat
x15 100 lbs
x12 120 lbs
2x12 200 lbs

leg extensions
2x15 100 lbs
x12 150 lbs
x12 200 lbs
x14 100 lbs

seated leg curls
2x15 100 lbs
2x8 180 lbs
4x10 150 lbs
x15 100 lbs

hack squats
x12 180 lbs
x10 180 lbs, ****ing want to pass out

toe press
x25 100 lbs left leg, no rest x25 100 lbs right leg
x25 150 lbs left leg, no rest x25 150 lbs right leg
x20 200 lbs left leg, no rest x20 200 lbs right leg
x20 150 lbs left leg, no rest x20 150 lbs right leg
x6 306 lbs left leg, no rest x6 306 lbs right leg NEW Personal Best

-- Hack squats really take my energy away, ZAP gone! Second try at the machine, i couldn't control going down on the negative, i got really close to just giving out but kept some concentration on it. Next to no control on the negative but the push up, quads freaking working hard. I don't want to go below 10 reps on each set but i would probably have to to get more sets in. Stick where i am, keep pushing this weight it will get easier.

Leg exts were a trial, was talking to myself again, encouraging myself. Toe presses i did kind of fast, not 12 sets or anything. 306 lbs were good times single-legging it. Might have been able to do 310 but 4 lbs isn't that much of an improvement for me there.

Had it in my head to "hunger" for the weights, to have a goal in mind. So temporarily my goal is to be the biggest guy at the YMCA. Not much of a goal, but something to sort of work towards at least during the break. That's pretty much my BBing attitude presently, "show them." And eventually I guess, "show myself." The feeling was to get angry a bit and just work harder, but not compromising form, it went well imo.

===

1-3, saturday, triceps [YMCA closed stupid day, workout in basement gym]

830 am, up

Knees and quads hurting like the mother****er. Going downstairs slowly, lol.

900
4 egg whites, 2 whole eggs scrambled
2 slices 12grain with a little honey on top
1 glass 2% skim milk
2 multivitamins

1200 noon
1/2 large sandwich of 1/3 rd lb sliced chicken meat, cabbage leaves and spinach leaves [1/2 b/c the chicken was all nasty tasting, funny like]
1 musclemilk drink

200
3 scoops whey isolate
raisin bagel toasted w/ 1 teaspoon butter

300
2 scoops xtend in water

400-500, workout, triceps [1 pulley so it makes it hard]

1/3 gallon water with 4 scoops xtend during WO

rope pushdowns
2x15 40 lbs

single arm cable pushdowns
x8 20 lbs left, x8 20 lbs right
x8 30 lbs left, x8 30 lbs right
x8 40 lbs left, x8 40 lbs right

EZ bar extensions lying flat on bench
5x8 30 lbs

dumbbell overhead extensions
x5 25 lbs left, x5 25 lbs right
2x8 20 lbs left, 2x8 20 lbs right
x20 10 lbs left, x20 10 lbs right
x30 10 lbs left, x30 10 lbs right

EZ bar extensions laying flat on bench
x12 40 lbs
x12 30 lbs

rope pushdowns
x4 40 lbs, finished set x10 30 lbs

cable rope overhead extensions [new exercise]
2x12 20 lbs
2x12 30 lbs

single arm supinating dumbbell extensions
x3 30 lbs left, finished set x20 10 lbs
x25 10 lbs right

Stretches

500, post
3 scoops whey isolate
3 jello cups [50 g sugar, 60 g carbs]

-- it's 554 now

600
1 can tuna
chicken breast pieces
2 slices 12grain, toasted no butter

900
2 albacore tuna packets
raisin bagel toasted w/ 1 teaspoon butter

1100, bed
340 g fat-free cottage cheese

-- New exercise in there, overhead cable pulls, worked out good. Machine downstairs in basement is really tough even though i bought cable handles and a rope for it, difficult machine to use. 1 pulley on it makes exercises tough, its half the weight i normally do [works out in the end comparing YMCA to Uni gym to basement gym]. Just a numbers game.

Got my haircut today, looks really sharp. Took pics but can't find my adapter to transfer to computer. Oh wells. Go to store later and get albacore tuna, since that sliced chicken is sh1tty, i have little protein, gotta fix that.

Tomorrow YMCA also closed, some sort of swimming event but for whatever dumb ass reason they close the whole place down. I do biceps in basement gym tomorrow. After that, monday, Back + Shoulders + Calves at YMCA and finally tuesday, Chest. Wed, thurs, OFF.

I want to take a little time and thank everyone for following along so far and for the kind words in PMs. I love all encouragement, it's all good stuff.

[robbyybt]

Logs still looking really good bro Keep it up.

Are toe presses calf raises?

You seem to of gained a good bit of knowledge since you first came here, congrats bro

[n88tr]

Toe presses are very similar to seated/standing calf raises, done via the leg press.

Instead of putting whole foot on pad, i keep knees in a stable position and only move my ankles, the foot only moves, the ankle is the moving joint. When I go heavy, i need to put my whole feet on the sled to lift it off, but then i maneuver my feet lower so about half of it is on the sled, and then i do the calf toe pressing movement.

Maybe I'm still being hard on myself, but i've never seen the kind of gains i had expected to see, regardless of the kinds of exercises and time spent i have so far in BBing. Time is the big thing, i think, just keep pushing hard. But thank you for the compliment.

[n88tr]

1-4, Sunday, Biceps at Home gym

800 am, up

815
3 scoops whey isolate
wholewheat bagel toasted, no butter

1000
-- same as 815 meal

100 pm
protein bar
pack of albacore tuna
small can of tuna
glass of 2% skim milk

400
last small pieces of cooked chicken breast
protein bar
2 slices 12grain toasted, no butter

500, pre-wo supps
2 scoops xtend in water

600-700, workout
1/4 gallon water with 4 scoops xtend sipping on during WO

cable rope hammer curls
x15 20 lbs, warm up
x25 30 lbs, warm up
x30 40 lbs
x20 40 lbs, nice bicep and forearm pump
x10 60 lbs
x10 70 lbs

standing EZ bar curls
2x9 35 lbs
3x8 45 lbs
2x7 55 lbs, lol need more plates

concentration curls
uncounted reps, did some early on with 30lber, then switched into 20lber. Did 3, 4, or 5 reps left, then did right, left, right, etc. About 20 reps total for left, 20 for right. No rest, just keep moving it back and forth.

cable rope hammer curls
x5 90 lbs, did these really slow
x30 40 lbs

Stretches

700, post
3 scoops whey isolate
3 jello pudding cups [works nicely]

800
albacore tuna packet
large glass 2% skim milk

1045, bed
340 g fat-free cottage cheese
1/2 handful salt-free almonds

-- I wanted to do all new exercises, things I hadn't ever done before. Rope curls worked out real nice, so did EZ bar curls. I like both of those a lot. Con curls I threw in w/o thinking, but they were OK. Lost my pump during those.

Got a nice pump really early on, actually during my second warmup set. I think I've def figured out how to give myself pumps, just keep going past discomfort a little bit, then it feels good, high reps early on is what it takes for me.

===

1-5, Monday, Back + Shoulders at YMCA gym

815 am, up

830
3 scoops whey isolate
wholewheat bagel toasted, teaspoon butter
2 multivitamins

-- it's 844 now

1030
packet albacore tuna
glass 2% skim milk
1 cup brown rice

-- workout planned for afternoon, around 2 or 3 pm.

No calves in there like regular, legs are still in DOMS and are recovering, lol. Might give em a shot to see if there is pain or instant discomfort, see where they're at.

[n88tr]

Yeah so it's tuesday, not monday. got that wrong. but it is 5th jan, i got that right. Need a calendar... or find my watch i lost once i got home... watch is worth more... do that.

seated cable row
2x15 50 lbs
3x10 90 lbs

machine shoulder press
x12 70 lbs
3x5 130 lbs, NEW Personal Best

weight-assisted underhand pullups
90lbs help 8 reps
90lbs help 7 reps
90lbs help 6 reps

pec deck rear flies
x10 70 lbs
x10 80 lbs
x8 100 lbs
2x6 90 lbs

toe press
x15 100 lbs, left, no rest, x15 100 lbs
no rest
x15 150 lbs, left, no rest, x15 150 lbs
no rest
x15 200 lbs, left, no rest, x15 200 lbs
no rest
x25 322

shoulder machine press
x12 100 lbs
x10 80 lbs
x12 60 lbs

Stretches

500 pm, Post
3 scoops whey isolate
2 mouthfuls maple syrup

600
3 scoops whey isolate
wholewheat bagel with teaspoon butter

845
protein bar
musclemilk drink
2 carrots

1030
340 g fat-free cottage cheese

1100, bed

-- Workout unremarkable. New little weight increase on shoulder machine pressing. Got a better handle on the pullups. Wanted to do more rear flies but the place was full of dumb new years resolution ****ers. Flock will thin in a few weeks. I don't like standing around waiting for ****. I asked a few people if I could work in with them and they just up and left. Like they're scared of me, or something.

Calves were fine, didn't do much volume on them.

Want to get back into dumbbell mil presses and shrugging, next time.

Tomorrow, Triceps. Plan on taking some pics tomorrow, haven't had any up in a while. Log doesn't feel right w/o pics.

Day after and the next, OFF.

[n88tr]

1-6, tuesday, chest + triceps

840 am, up

900
albacore tuna packet
large glass milk
2 slices 12grain toasted with a little honey

1130
3 scoops whey isolate
2 slices 12grain toasted
2 large carrots

-- it's 1201 pm now

200, pre-workout
3 scoops whey isolate
1/2 cup spinach leaves, 1 carrot, 1 apple, 1 slice 12grain

Chest and Tris later on, 300 or 330 pm

Want to make a comment about positive living environments. I've made a lot of mistakes in my life so far and even though i'm doing good with BBing and nutrition thus far, one of my biggest mistakes next to losing fat too fast and ending up with a lot of loose skin is telling my parents my goals, aspirations, hoping for support or at least understanding. Nope.

I was making toast for my second meal and was standing around eating my carrots. My dad comes into the kitchen with a dirty cereal bowl and the honey squeeze bottle in his hand.

"There is the honey," I say. "Oh, you want to squirt it into your mouth? Well here it is," he says.

That's nice. Support. /sarcasm

So I do my thing and they do theirs, and they shall never twain, I guess. I just keep thinking that some day they'll be all supportive and encourage me, but that won't ever happen. I asked my dad, "when I get to where I want to be, and am muscular and fit, will you be happy for me?" He just ignored me and pretended like I wasn't there.

My mother told me when she met my father and were dating he was "very muscular and fit." She told me he never ate well, always sloppy foods bad for you but he worked a lot outside and at his businesses, so he was apparently active enough to lose weight and be healthy. Although my father is not a social person, drinker or smoker nor socializer, he eats horrible and it is a miracle he does not have diabetes, high blood pressure or is 300 lbs. So I'm thinking that since my father was in such "great" condition back when he was young he thinks I can be the same thing, I just don't need all the "crap I ate" like whey and xtend. I tell him it's supplemental and only 1 of my 5 meals is wholly unnatural, which is my post which is usually maple syrup and whey. Most of my other meal are whole foods that my body can process.

I just need to break myself a little bit of the spirit, i think, and ignore my family and just don't talk about BBing, nutrition and WHAT MAKES ME HAPPY. That's going to be hard, but in time all I will hear will be their slights on me. "Going to the gym again? Didn't you go yesterday?" Yeah, I did!

****.

[chrispghmuscle]

3 scoops of whey isolate,, how much protein per serving, I'm going to guess and say 24 ish.. your into 72 grams of protein is to much at one sitting you need to break that up n88tr

[n88tr]

3 scoops is actually 54 g protein. Each scoop is 18 g protein.

Cheap generic whey isolate I buy in bulk.

EDIT: ^ Clearer description.

Also, here's a colorful pic I took of my 200 meal, all chopped up. I think this is the first time I've cut up toast and put it in a salad, lol.

Feeling really good today, workout is going to be awesome, I can feel it.

[n88tr]

300
2 scoops xtend

345, workout, chest + triceps

only 2 scoops xtend left!! I ordered more last week, was hoping for them to come sooner. Used the 2 scoops in the 1/4 gallon of water during workout.

tricep extensions machine, older model
2x15 60 lbs, warm up
x6 100 lbs, NEW Personal Best
2x8 80 lbs

rope pushdowns
2x8 80 lbs

triangle attachment pushdowns
x8 120 lbs, easy weight
3x8 140 lbs

pec deck flies
x12 100 lbs
x7 200 lbs
x6 210 lbs
x4 220 lbs

tricep extensions machine, older model
x8 80 lbs
x8 60 lbs
x25 50 lbs

tricep extensions machine, newer model
x4 90 lbs, finished set x6 60 lbs

pec deck flies
x10 150 lbs
x8 160 lbs

500 pm, post
3 scoops whey isolate
huge mouthful maple syrup

Stretches at home

600
protein bar
large glass milk
handful of almonds

-- it's 827 now

830
small can of tuna in water
1 scoop protein powder [awful-tasting AES whey isolate]
1 slice 12grain toasted

1000, bed
2 handfuls almonds

-- Workout was as predicted, very good. Benching is hard, i feel stupid benching so little so with some advice from Ibanezman88, I'm going to work more on shoulders and triceps to hopefully up my bench. Ty again bro for the help, we'll see how it works out down the road.

I flied a lot, kept the tension high. Lately I've not had much rest between sets, about 3 or 4 deep breaths and then I do another set, it's been working out great. Had a full load of new tunes to listen to on my little mp3 player, cranked it loud and even though looking back, the gym was super packed with new year resolutioners, i was only concentrated on myself and my workout, it was surreal.

140 lbs triangle pushdowns weren't hard, but getting the weight in position so i could pressdown was a bit of a struggle. If I lowered the height of the cable I could press more but my ROM would suffer. Don't think it's worth it, but another thing to think about. New personal best weight set with the tricep extensions, got fired up and was good. Those 90 and 80 lb reps later, no easy reps in there. No easy reps anywhere, really. I don't like doing easy reps, makes me feel like i'm wasting my time.

Bought a few workout shirts for myself for my birthday. One came, a dark maroon japanese cartoon and script t-shirt. Sort of a cutesy thing, but i doubt few gym goers know japanese, so no one but me knows what it says. Another one is a black hoody, use it for cardio when i cut, that'll be fun. I ordered two other shirts, a spetznas russian spec forces shirt, real unique and a urban camo print shirt, those have yet to come. Along with the 2 containers of xtend i ordered last week. Come soon! lol.

The maroon t-shirt is an awesome fit, i never noticed it before really but when i work out, my body fat like shrinks into my body and i look 10 lbs leaner, it's neat. i almost look "fit" when i wear the maroon shirt. Still thinking about being fat, yeah. 1 more year, i don't think I'll have those thoughts. Now that will be unimaginable to me, and i am a very imaginative person, very little surprises me honestly.

Still feeling pumped, want to get in some light intensity cardio tomorrow, keep my good mood going.

[mybodymyway]

Hahaha, mad picture of salad!

Looks like you are doing fantastic, are you seeing the results you want?

Peace.

[gringo220]

This is probably one of the more detailed logs we have here on the dungeon. Keep it up buddy!