[Frag Hag]

I totally know where you're coming from with the natty frustration. When i look at natural bodybuilding girls, i always think they're all definition and no mass. While i have to hand it to them for being so far ahead of me, it's discouraging to think of them as my goal. I usually find i do better when i ignore them and focus on myself. Same goes for the guys i occasionally see who are natural but still have a hormonal advantage over me; those younger guys have lots of natural growth hormones from puberty, so they really can't be held to the same standard as us. Just keep doing what you're doing and being awesome. The change will come over the next few years, and if after 4 or 5 years you're still not happy, then you can use chemical supplementation knowing you fully tried natural first.

As for parents... well, parents are always difficult. Will you be going back to a dorm soon? They're easier to deal with when you don't see them every day. My in-laws are easier to tolerate when nobody expresses themselves at all, but some relatives are like that. Don't mind them and keep your head up, you're doing great!

[n88tr]

Thank you for support guys [and girl ], it really means a lot. Thanks again.

Results? Well I'm def getting bigger and little fat i think honestly even though when i cheat i do not deny myself. Pretty much all my weights have gone up, including some in my last workout which I will post. Seeing more weight that I'm able to use is a big ego boost but also my form is good on my **** so i do see changes here and there, shoulders look fuller so does chest. Legs are stronger, same for bis and tris and back.

This bulk has turned out to be very successful, i firmly believe. Just got to take my cut slowly starting up, that's all i'm worried about but i want to do it right so it will go right! Birthday is coming up soon, back to dorms for spring semester on the 18th and then on feb 1st i start up cut, going to be fun.

Ok well still no cardio, took it easy on Wed + Thur OFF days.

Jan 7th, Wed, OFF

830 am, up

845
3 scoops whey isolate
2 slices toast, little honey on top
2 multivitamins

1030
-- same as 845 minus multivits

100 pm
2 albacore tuna packets [60 g protein]
glass 2% skim milk
2 slices 12grain toasted

300
1 scoops AES whey isolate [gagged, unpleasant]
1 large can tuna in water
1/2 cup oats

600
albacore tuna packet
large glass 2% skim milk
1/2 cup oats

900
protein bar
albacore tuna packet
1 slice 12grain

1030
2 large handfuls almonds

-- CALL ME THE TUNA MAN

===

Jan 8th, Thurs, OFF

830 am, up

845
3 scoops whey isolate
wholewheat bagel w/ teaspoon butter
2 multivitamins

1030
2 scoops whey isolate
1/2 can [remaining] tuna in water
wholewheat bagel w/ teaspoon butter

100 pm
large sliced chicken sandwich on 2 slices 12grain

300
-- same as 100 meal, plus small slice of yellow cake [mom's birthday]

600
1/4 lb chicken breast grilled
3 packed mouthfuls of sliced turkey
4 tablespoons baked potatoe w/ 1/2 teaspoon butter

900
large can tuna in water
1/2 wholewheat bagel toasted
1 yoplait fat-free yogurt

1030
340 g fat-free cottage cheese
2 handfuls almonds

1 am, bed
Hard to sleep, excited about working out. this never happens to me, lol. Finished up Dave Draper's Iron on my Mind and Hemingway's For Whom The Bell Tolls. Hemingway is better, lol. I can summarize Draper's book in a few words: Work hard, eat big, don't think so much. Literally that's it out of 270 some pages.

===

Jan 9th, Friday, Back + Shoulders + Biceps

930 am, up

945
wholewheat bagel w/ teaspoon butter
3 mouths packed with sliced chicken meat
2 multivitamins

1145
2 slices 12grain with lettuce leaves, spinach leaves, sliced chicken meat
1 scoop whey isolate [see Pic in the Food album!!!]

1245 pm
20 g whey isolate

130, workout

Found my ****ed up-tasting Lemon xtend in my room. Curses I forgot about it until today! Anyways, 4 scoops in 1/4 gallon of water during workout.

Switched up my workout with the Biceps and the usual order of ****.

weight-assisted underhand pullups
2x8 90 lbs help up

pec deck rear flies
2x10 70 lbs
x2 120 lbs, finished set x3 108 lbs
x4 130 lbs, NEW Personal Best
x6 100 lbs

back hyperextensions, bodyweight only
3x10

machine shoulder press
x8 60 lbs, warm up
x6 120 lbs
x2 140 lbs, NEW Personal Best
x4 150 lbs, NEW Personal Best

pec deck rear flies
x3 140 lbs, NEW Personal Best
x20 60 lbs

1-arm dumbbell rows
x8 40 lbs left, x8 40 lbs right, warm up
3x6 70 lbs left, 3x6 70 lbs right

machine 1-arm curls
x15 60 lbs left, x15 60 lbs right [get that pump going]
x8 100 lbs left, x8 100 lbs right
x3 170 lbs left, x3 170 lbs right NEW Personal Best
x4 180 lbs left, x4 180 lbs right NEW Personal Best

rope hammer curls
x8 80 lbs NEW Personal Best
x8 100 lbs NEW Personal Best
x4 120 lbs NEW Personal Best
x4 100 lbs

machine 1-arm curls
x10 150 lbs left, x10 150 lbs right
x10 50 lbs both arms at once

230, post
maple syrup and 3 scoops whey isolate

330
2 slices 12grain with lettuce leaves, spinach leaves, sliced chicken meat
musclemilk drink

530
3 mouthfuls packed with sliced turkey meat
2 slices 12grain toasted, little honey on top

-- it's 545 pm now

630
2 scoops xtend in water

800
remaining sliced turkey, probably 50 grams
2 scoops whey isolate
1 slice 12grain toasted
1 no-fat yoplait yogurt
1 glass 2% skim milk

1000, bed
3 handfuls almonds

-- Workout was great, a very nice shake up to the usual "Back + Shoulders + Calves." Set new weights on Pec deck rear flies [strength gains], rope hammer curls, shoulder presses and 1-arm curls. Biceps were ****ed up afterwards, post was well-earned. Those 1-arm curls were nuts. I got ready in my head had to grab under the seat to balance myself [or maybe just needed to grab onto something firm while my other side was working so hard, you know squeeze the **** out of something.] More strength gains there.

Tomorrow, Lower.

A bit concerned about exactly WHEN to do lower. Last time it was the first workout of my 5 weight-pushing days and that was a major hit to my mobility over the next workout days, my legs were all ****ed up, quads and knees esp. Time to give the leg extensions another rest. Been hack squatting a lot, going to keep doing that, I think the hack squat is a lot more productive than leg pressing. No hit on the leg press, but I think they're in different leagues. Going to go for some 1-leg seated leg curls, I've never even tried doing those before.

Day after, Triceps.

I no longer have a favorite workout, I love em all honestly. Passionately. I'm so relieved I got my hands on my old xtend, my BCAA source. **** takes a while to get here I guess. Same thing for my other workout shirts, that russian one is FROM RUSSIA so it will take a while yet to get here, same with the other one, the urban camo print.

Oh yeah my CDs came from Amazon. 3 from Nightwish and 1 from Hollywood Undead. Gonna rip those now. Shirts and CDs, that's my birthday stuff. Special day on 14th... not sure what kind of cheat I'm going to have, see what unfolds.

[n88tr]

January 10th, 2009, Saturday, Lower

900 am, up

915
2 scoops whey isolate
glass 2% skim milk
wholewheat bagel toasted w/ 1 teaspoon butter
2 multivitamins

1130
microwaved salmon fillet
1.2 scoops whey isolate
2 slices 12grain toasted [salmon sandwich]
1 glass 2% skim milk

200 pm, pre-workout meal
35 g cooked oats
3 scoops whey isolate [need to go buy more sliced meats]
1 granny smith sour apple

300, pre-workout supps
2 scoops xtend plus 1 scoop whey isolate in water
4 fish oil pills

330, workout, Lower

-- it's 156 pm now. Going to do some SLDLs, been watching tutorial videos and stuff, think I'm ready for something different.

[fmoncas]

kee up the great work bro!!

[n88tr]

Ty Fmoncas. Plus Ty for answering my PM, was helpful.

meals went as planned,

4 scoops Lemon xtend in 1/4 gallon water during workout

leg press
2x20 225 lbs, warm up
x6 565 lbs
2x5 615 lbs
x0 705 lbs, pinned! Ty God for safety pins.
x4 735 lbs, 1/2 ROM but still a good lift!

single and both legs seated leg curls
x12 100 lbs, both legs, warm up
x8 70 lbs left, x8 70 lbs right
4x8 80 lbs left, 4x8 80 lbs right
x3 200 lbs both legs, NEW PERSONAL BEST
x8 170 lbs both legs

SLDLs
3x8 85 lbs [when light cuz it's my first time and was concentrating on nailing form]

hack squat
x8 150 lbs, feet & body near vertically-parallel
2x6 200 lbs, " "
2x6 220 lbs, " "
2x6 200 lbs, feet further away, about 6 inches forward
2x6 180 lbs, " "

seated leg curls
x15 150 lbs
x14 140 lbs
x12 130 lbs

4 track laps: 1 walk, 1 jog, 1 walk, 1 jog.

Stretches, Post.

530 pm [Post]
6-inch subway sub on wholewheat with double chicken meat, lettuce, tomatoes and spinach.

630
two 100 g chicken breasts
musclemilk drink
2 Kashi high-carb low fat granola bars [55 g carb]

900
2 scoops whey isolate [ON brand, 48 g protein]
2 Kashi high-carb low fat granola bars [55 g carb]

1200, bed
340 g fat-free cottage cheese
2 handfuls almonds

-- Workout wasn't that bad. Getting pinned upset the flow but I'm good at pretending things that upset me 'didn't happen' and i go right back to whatever i was doing. I'm getting used to that, living in an non-positive household unsupportive to my goals and desires.

SLDLs went OK, form wasn't that great, next time I do them by a mirror for reference. Feeling kind of dumb I couldn't get them right but then again it was my first time without any help besides myself.

===

January 11th, Sunday, Triceps

800 am, up

815
3 scoops whey isolate [generic brand, 54 g protein]
3 slices rye bread toasted with a little honey [stuff got hard as a rock! bad idea, lol]
2 multivitamins

1020
3 whole eggs, 3 yolks scrambled
2 slices 12grain [40 g carb]
glass 2% skim milk

-- it's 1005 now.

Planning to see Gran Torino with my dad today at 120 pm. Gym closes at 6 at Sunday, this is going to be a difficult day.

Friday: Back + Shoulders + Biceps [Did it]
Saturday: Lower [Did it]
Sunday: Triceps [Going to]
Monday: Chest [Going to]
Tuesday: Back + Shoulders + Biceps [Going to]

Just writing it out so it's clear for myself.

[n88tr]

100 pm, pre-workout meal
6-inch subway sub w/ lettuce, tomatoe, chicken breast [3], spinach [Pic inside Food Album]
3 slices rye bread
water to drink

215
20 g whey isolate and 2 scoops xtend in water
4 fish oil pills

330, workout, Triceps + Calves

triceps extensions machine, older model
2x15 60 lbs
x5 100 lbs, NEW Personal Best
x6 90 lbs

tricep cable pressdown rope
2x8 80 lbs
3x6 100 lbs

tricep cable pressdown triangle
2x8 100 lbs
2x8 150 lbs, NEW Personal Best
x8 160 lbs, NEW Personal Best
x8 170 lbs, NEW Personal Best

tricep extensions machine, older model
x8 80 lbs
x10 70 lbs
x12 60 lbs
x15 50 lbs
x20 40 lbs

tricep cable single-arm pressdown, D handle
2x20 40 lbs, no rest, x10 30 lbs left
2x20 40 lbs, no rest, x10 30 lbs right
x6 50 lbs, no rest, x10 30 lbs left
x6 50 lbs, no rest, x10 30 lbs right

seated overhead dumbbell 1-arm extension
3x8 15 lbs left
3x8 15 lbs right

toe press
x25 150 lbs, both feet, warm up
x20 150 lbs left, no rest, x20 150 lbs right
x25 322 lbs, both feet
x10 300 lbs left, no rest, x10 300 lbs right
x10 322 lbs, both feet
x10 322 lbs left, no rest x10 322 lbs right NEW Personal Best

500, Post + Stretches
2 scoops ON whey isolate
maple syrup

600
3 scoops whey isolate generic [54 g protein]
1 glass low-sodium V8 drink [cold is yummy]
40 g carbs oats

900
1 mouthful sliced chicken meat
1/2 cup brown rice
large glass 2% skim milk

1030, bed
340 g fat-free cottage cheese
3 handfuls almonds

-- Went way beyond what I thought I could for tricep pressdowns using the triangle attachment. Should've pressed 180, I could have done it but I was hesitant. 3 NEW Personal Bests on one exercise should be good enough. There is always next time, :). Heaviest weight possible for the "near 90* leg press" machine on toe presses. I have mastered that ****ing machine. Now I just have to up my reps like nuts. Very satisfying workout. Stupid people were crowding around me while I was toe pressing, apparently they didn't know the whole stack could move, lol fools. Leave me alone while working out, I'll do the same to you, ok?

===

January 12th, Monday, Chest

845 am, up

900
3 scoops whey isolate generic [54 g protein]
50 g carbs oats
2 multivitamins

1100
3 mouthfuls sliced chicken meat
1 cup brown rice
1 granny smith sour apple

-- Thinking of no benching today since yesterday I hit the triceps hard. Dumbbells flat and incline for chest, going to shoot for 'only free weights' session.

[n88tr]

115, pre-workout meal
protein bar [30 g carb, 30 g protein]
sliced chicken meat
3 slices rye bread

200
20 g whey isolate & 2 scoops xtend in water
1 cup brown rice

300, workout, Chest

pec deck flies, warm up
x12 100 lbs
x12 130 lbs

dumbbell bench press, flat
x8 30's
2x8 50's
3x8 40's

dumbbell bench press, incline [more incline, but less than a mil press]
3x10 35's

cable flies
x10 40 lbs
x10 35 lbs
x10 30 lbs
x15 25 lbs

pec deck flies, going very slowly
x10 150 lbs
3x15-20 100 lbs [reps varied]
x20-25 80 lbs [forgot exact number of reps]

chest press machine
x6 100 lbs
x8 90 lbs
x7 80 lbs

-- From my shoulder to my wrist, both of my arms lengths feel rubbery. Can't press or fly and more. Grip on flies is fried. Did that thing where i make a fist and put the handle in the space between fingers and wrist when my grip failed, got a few more reps that way.

400, Stretches, Post
Whey isolate and maple syrup

500
bunch of sliced chicken meat
12grain bagel with 1 teaspoon butter

-- it's 615 now

700
2 scoops whey isolate [ON brand 48 g protein]
1/2 cup brown rice

900, bed
340 g fat-free cottage cheese
2 handfuls almonds

-- Did a lot of free-weights but also did some machine stuff. More rubber arms at the end, regardless of free-weights or machines i just can't PUSH the weight anymore. Back tomorrow will be fun. Tomorrow last workout day, then 2 days rest. Feeling tired, bed early tonight.

Sort of fight with parents about my xtend order that FINALLY came. Btw I only got Orange flavors, not the 1 strawberry and 1 orange I ordered. Another screw up of sorts I suppose. Both tubs had the safety peel at the top ripped but the stuff looked fine anyways. Paid my dad in money like i always do for stuff i order but now i'm broke. Birthday on wednesday, though i bought all my stuff online already. Told my moms she could get me some more socks if she REALLY WANTED to get me something, but money is getting kind of tight now.

[n88tr]

January 13th 2009, Back + Shoulders + Biceps

845 am, up

900
wholewheat bagel toasted w/ teaspoon butter
3 scoops whey isolate generic
2 multivitamins

1115
2 scoops whey isolate generic
sliced chicken meat
1 cup brown rice

100 pm, pre-workout meal
1 glass low-sodium V8 drink
1 cup brown rice
last of sliced chicken meat
1 scoop whey isolate in water
little piece of banana nut bread

200
2 scoops whey isolate, ON brand mixed with xtend in water
4 fish oil pills
3 slices marble rye bread

300, workout

4 scoops orange xtend in 1/4 gallon water

lateral cable pulldowns, wide grip on long bar
2x15 75 lbs
x6 120 lbs

lateral cable pulldowns, close reversed grip on long bar
x6 120 lbs
x6 137 lbs

lateral cable pulldowns, wide grip on long bar
2x6 125 lbs

barbell row [1st time doing this]
4x8 95 lbs, weight includes bar

weight-assisted underhand pullups
80 lbs help 8 reps
80 lbs help 7 reps
90 lbs help 4 reps

back hyperextensions, bodyweight
x10
x9
x8
x7

pec deck rear flies
x10 70 lbs
3x8 100 lbs

rope hammer curls
x10 50 lbs
x8 70 lbs
x7 100 lbs

1-arm machine curls
x10 100 lbs left arm
x10 100 lbs right arm
x4 190 lbs left arm NEW Personal Best
x4 190 lbs right arm NEW Personal Best
x4 170 lbs left arm
x4 170 lbs right arm

400, post and stretches
2 scoops ON whey isolate
sunkist soda [52 sugar and 52 carbs! hell of a soda]
chocolate jello [20 sugar and 20 carbs]

520
eat out with mom and dad,
6 oz sirloin steak
mashed potatoes
little piece of garlic bread
water to drink

-- it's 624 now

720
microwaved flounder
sliced turkey meat
2 slices marble rye bread
1 glass low-sodium V8 drink

1000, bed
340 g fat-free cottage cheese
1 handful almonds

-- Felt tired and worn out this morning, considered not working out but thought that you should workout when you plan to workout unless in pain so i went for it anyways.

Barbell row was a new one, though my back hurt after doing them, think my form was bad. Need to look at more references. Was slow on negative movement, could feel back in there. Did a lot of hyperextensions, pullups were hard, more tiredness. Not much energy for rear flies, arm curls. Set a NEW Personal Best on the 1-arm curls but they were low reps. Needed my other hand to get the first rep up, i think I might have shouted out b/c people were staring at me. **** em.

Tomorrow is birthday, OFF. Same for day after. I need rest.

[n88tr]

Jan 14th OFF

900 am, up

905
3 scoops whey isolate generic
1 cup brown rice
3 fish oil pills, 2 multivitamins

1100
chicken breast pieces
protein bar

1200
3 scoops xtend in water

130 pm
2 protein bars [major slump, feeling depressed]

Uncomfortable time gap, went to see Gran Torino by myself. What a let down!! Expected clint to take care of business like Dirty Harry, except he got blown away. WTF?

400
2 high-carb kashi bars
3 scoops whey isolate
3 fish oil pills

600
half plate chicken breast pieces
large serving mashed potatoes [left overs]

700
3 scoops xtend in water

830
half plate chicken breast pieces
1/2 cup brown rice

1000, bed
340 g fat-free cottage cheese
3 handfuls almonds

===

Jan 15th OFF

900 am, up

905
3 scoops whey isolate generic
1 cup brown rice
3 fish oil pills, 2 multivitamins

1100
chicken breast pieces
2 and a half slices 12grain bread

1200
3 scoops xtend in water

130 pm
chicken breast pieces
granny smith apple
1/2 cup brown rice

400
2 high-carb kashi bars
3 scoops whey isolate
3 fish oil pills

600
half plate chicken breast pieces
1 cup brown rice

830
half plate chicken breast pieces
1/2 cup brown rice

900
3 scoops xtend in water

1000, bed
340 g fat-free cottage cheese
3 handfuls almonds

not sleep till 1200

===

Jan 16th, Lower

-- up at 430 am for a leak. Took the opportunity to have 2 scoops ON whey in water. Pain in chest, i drank it too fast, happens sometimes. Back to bed.

845 am, up

855
55 g oats
2 scoops ON whey
3 fish oil pills, 2 multivitamins

-- it's 950 now

1100
1 cup brown rice
chicken breast pieces

-- Setting up a new workout scheme.

3 sets of 4 reps after warming up for as heavy as i can manage weight. Exceptions towards exercises I am new at such as barbell row and SLDLs.

Do this till feb 1st, then cut.

By the way, I made a signature image, kind of squished. I made another one but I think it's too big. Perhaps I use it later... i'll see.

[n88tr]

Syrup soaked my workout notebook! Well here's that Lower workout followed by Back + Biceps I did yesterday. Today is Shoulders + Traps. Day after is Triceps. After that is Chest. Back at uni now. What I should have asked for for my birthday was another refrigerator! lol.

leg press
x20 225 lbs, warm up
4x4 605 lbs

hack squat
x12 120 lbs
x4 240
x0 240, couldn't push weight, moved on

seated leg curl
x10 100 lbs, warm up
4x4 204 lbs, NEW Personal Best

abductor machine
x12 100 lbs
x12 150 lbs
x12 200 lbs

adductor machine
x12 100 lbs
x12 150 lbs
x12 200 lbs

hack squat, revisited
3x4 220 lbs

leg extensions
x10 100 lbs, warm up
2x4 300 lbs
2x5 250 lbs, looking for tighter contraction lowered weight
x5 170, " "

single leg toe press
x10 150 lbs, both legs warm up
6x4 322 lbs left
6x4 322 lbs right

Stretches, Post

===

Back + Biceps

jogged 3 laps on track to warm up

seated cable row machine
x10 50 lbs, warm up
x8 60 lbs
3x4 100 lbs

weight-assisted underhand pullups
80 lbs help up, 3x4

lateral pulldowns, wide grip
x10 75 lbs
x4 125 lbs
3x4 137 lbs

cable row
2x20 200 lbs [weight wasn't hard so i challenged myself with reps]

1-arm dumbbell row
x8 40 lbs left, warm up
x8 40 lbs right, " "
3x4 80 lbs left
3x4 80 lbs right

machine arm curls
x8 60 lbs, both arms at once
x8 80 lbs, both arms at once
x7 150 lbs, left
x7 150 lbs, right

rope hammer curls
x6 60 lbs
x1 110 lbs, x1 100 lbs, arm failure

Stretches, Post

-- Still get my biggest arm pumps from cable rowing. Something tells me my bicep work out is ****.

===

Today, Shoulders + Traps

845 am, up

930 [got lost in the shower, day dreaming or something]
3 scoops whey isolate generic brand
wholewheat bagel toasted w/ 1 teaspoon butter
3 fish oil pills, 2 multivitamins

packed stuff up and left for dorm

1230 [later than i wanted to eat]
musclemilk drink
kashi high-carb crunchy bar
few big swallows of V8 drink

-- it's 216 pm now

230
chicken breast pieces
brown rice
large banana

-- one more meal then workout.

Classes start day after tomorrow, mon wed and friday are my heavy days, tues and thurs only 1 class then. So much for before the break when i had fridays off, no longer!

Meals have been good, sorry no recording on those last two workout, but they were high carb and high protein. I made up a heck of a lot of chicken and brown rice.

Good to be back at college, feels like where I belong. Plus a more comfortable leg press, :).

[Moro]

Hey man keep up the good work things are looking very consistant here which is awesome, your making some good progress in your weights to an i bet your seeing them in your body with the good diet to,
keep the good work

[n88tr]

430
last of the cooked chicken breasts, not much
protein bar
2 kashi high-carb bars [its like compacted granola]

530
1 scoop ON whey w/ 2 scoops xtend in water
sliced granny smith apple

645, workout

4 scoops xtend in water in blender bottle, lol refilled it 3 times, need my gallon.

dumbbell military overhead press
2x10 25's
4x5 40's

dumbbell side laterals
2x12 15's

dumbbell front raises
2x12 15's

barbell shrugs
2x10 65 lbs, warm up
x4 155 lbs, too light
3x4 185 lbs
2x2 225 lbs, NEW Personal Best

pec deck rear flies
x8 70 lbs
4x4 130 lbs, NEW Personal Best
x25 75 lbs

730, Post & Stretches
2 scoops IsoPure whey
2 jello cups and 1 no-fat yoplait yogurt

930
albacore tuna packet
2 kashi high-carb bar

1045, bed
340 g fat-free cottage cheese
2 mouthfuls almonds
5 fish/flax oil pills

-- Workout good. Mil presses difficult, was surprised I could still press 40's but it wasn't impossible. Heavy as possible barbell shrugs, 2x2 wasn't planned but it was at my 1Rep max.

Gym empty but 1 other dude doing 1-arm cable flies. Don't know what that's about... When I left, gym was packed; another space out on others and suddenly it's full, this seems to happen a lot.

===
1-19, Monday [classes start 20th]

845 am, up

900
2 scoops ON whey
2 slices 12grain bread
sliced granny smith apple
5 fish/flax oil pills, 2 multivitamins

-- Changed my fish/flax oil pill intake. Was messed up for a week doing it pre-workout, don't know why I did that, was dumb. Now it's for breakfast and before bed, 5 pills each time.

Tricep workout later in the day again like yesterday.

My weight is now 230-233, so the bulk is def making me gain. I have learned a heck of a lot and my cut will actually be a cut instead of just doing more cardio like that last time where i pretty much didn't do it right. I want to thank everyone who has helped me [off the top of my head], Ibanzeman, Moorey, Mikeh, Moro, Fraggy. Thank you.

[n88tr]

1100
packet albacore tuna
1 scoops ON whey
2 slices 12grain
sliced apple

140 pm
2 scoops ON whey
2 kashi high-carb bars
large banana

440
eat out, burger plain and grilled chicken sandwich plain [meat and bread, that's all]

545
2 scoops xtend w/ 1 scoop Isopure whey in water
sliced apple

615, workout, Triceps

rope pushdowns
2x12 60 lbs, warm up
4x6 130 lbs

seated tricep machine pressdowns
4x6 200 lbs

lying EZ extensions
2x8 30 lbs
4x8 40 lbs

rope pushdowns
x6 70 lbs
x4 120 lbs
x4 100 lbs

cable pushdowns, D handle
2x7 40 lbs, left arm
2x7 40 lbs, right arm

seated tricep machine pressdowns
2x10 150 lbs
x4 150 lbs

720, Post + Stretches
2 scoops ON whey in water
2 jello cups, 1 no-fat yoplait yogurt

820
albacore tuna packet
1 scoop ON whey in water
2 kashi high-carb bars
sliced apple

930, bed
680 g fat-free cottage cheese
5 fish/flax oil pills

-- Early bed, stress and worry about starting classes wore me out, workout was tough too.

Those last sets on the seated tricep machine pressdown were my hardest reps ever, no doubt. I kept thinking about tearing the muscle and just pushing down, very hard but good reps. Lots of cottage cheese before bed, figured if I was going to sleep longer I needed more so down it went.

===

Jan 20th, Tuesday, Chest

800 am, up

820
2 scoops ON whey
2.5 slices 12grain
5 fish/flax oil pills, 2 multivitamins

-- it's 846 now

1020
chicken breast pieces and brown rice

[chrispghmuscle]

Good job n88tr

[n88tr]

I be a tryin!' lol. Thanks for looking in Chris.

Jan 20th, Tuesday, Chest

-- Feeling really sore that morning, chest and shoulders and triceps sharp pain when i move. Flexed what little chest I have, felt like i was pulling the muscle fibers apart, owie. Needed to workout so I did it late in the day, strangely the pain got more intense as the day wore on.

800 am, up

820
2 scoops ON whey
2.5 slices 12grain
5 fish/flax oil pills, 2 multivitamins

1020
chicken breast pieces and brown rice

1230
chicken breast pieces and brown rice

300
packet albacore tuna
1 scoop ON whey in water
2 kashi high-carb bars

500
chicken breast pieces and brown rice

530, round about
some stretches for chest and back

600
1 scoop ON whey w/ 2 scoops xtend in water
sliced apple

640, workout

4 scoops xtend in water during wo

bench press
2x10 65 lbs, warm up
2x5 95 lbs
2x2 115 lbs

dumbbell bench press, flat
2x10 40's
2x5 40's

incline chest press machine [running near empty here]
x8 100 lbs
x8 120 lbs
3x6 100 lbs

pec deck flies [this particular machine is designed for rear flies but can be used as pec deck]
x6 55 lbs
x5 70 lbs

730, Stretches, Post
2 scoops ON whey in water
yoplait yogurt, jello cup

830
chicken breast pieces and brown rice [last of the chicken]
protein bar

1000, bed
1/2 a 680 g fat-free cottage cheese tub
1 handful almonds
5 fish/flax oil pills

--

===

1-21, Wednesday, OFF

Today 3 classes, thankfully with some downtime in between them.

First speech:persuasion, then health ed:nutrition, finally computer graphics:grahpics 1 typography. Mon and wed are clone days, tues thurs are clone days, 1 class there, fundamentals of audio production.

No pain of any sort this morning.

920 am, up

930
2 scoops ON whey in water
2.5 slices 12grain
2 multivitamins, 5 flax/fish oil pills

-- it's 947 now

1130
2 scoops Isopure whey
2 kashi high-carb bars

-- Go shopping again. Local store stopped carrying musclemilk, low-sodium sliced turkey, and protein bars. Have to find some alternatives, those old products just got the job done as painlessly as possible. Oh well.

[n88tr]

200
2 kashi high-carb bars
albacore tuna packet
few swallows Orange juice from carton

400
musclemilk drink [22 carb, 22 protein]
2 scoops Isopure whey
sliced apple

600
packed my mouth 3 times with sliced chicken
few swallows V8 juice
large banana

900
1 scoop Isopure whey
albacore tuna packet
brown rice
sliced apple

1015, bed
340 g fat-free cottage cheese
2 handfuls almonds

===

January 22nd, OFF

800 am, up

830
2 scoops ON whey
2 slices 12grain
5 fish/flax pills, 2 multivitamins

1130
musclemilk drink
albacore tuna packet
2 kashi high-carb bars

1215, feeling hungry again
2 scoops Isopure whey
2 slices 12grain

300
2 kashi high-carb bars
albacore tuna packet

600
musclemilk drink
large sliced chicken and turkey sandwich on 2slices 12grain

830
2 kashi high-carb bars
albacore tuna packet

1000, bed
680 g fat-free cottage cheese
2 handfuls almonds

===

January 23rd, Shoulders + Back + Calves

845 am, up

900
2 scoops ON whey
2 slices 12grain
1 large banana
5 fish/flax pills, 2 multivitamins

-- it's 943 now

1030
albacore tuna packet
2 slices 12grain
sliced apple

1230
2 kashi high-carb bars
1 can tuna in water
packet albacore tuna

Speech class at 1100, then Nutrition at 110 pm. After that, relax some [unless homework], eat once or twice more then go do weights.

Might go home, might not. Probably will just to get better groceries at local stores. Better meaning musclemilk drinks, protein bars, cottage cheese and nuts. All out of nuts for bedtime eats.

Yeah I'll go home and tomorrow do a hard Lower session, wobbly legs and spinning head go best together.

Last time I did lower there I didn't take off all the weights on the incline leg press, I did 600 or whatever and took off the 100s but left on two 45 plates. Some **** approached me while i was hack squatting and told me it was very rude to leave them on. ****, if 90 plus the sled is too heavy for you, why are you in the weight room? I asked him, in the middle of the set at the top of the positive, should I remove them right now good sir? He just stared at me and suggested "we" get some supervisor or manager to show me how to remove the weights from the machine once i'm done with it. Go **** yourself. I don't think 90 lbs is an inconsiderate amount of weight to leave on a machine, esp where 90 isn't much for a leg press, really it's nothing. Dude messed with my mind, made me **** up my 240 squats, that was when i couldn't press out. Got back to it later, i remember, more hack squatting.

[n88tr]

300
mesquite albacore tuna packet
musclemilk drink
2 slices 12grain
sliced apple

400, pre-workout supps
1 scoop ON whey w/ 2 scoops Xtend in water
large banana

500-600, workout, Back + Shoulders + Calves

4 scoops xtend in 1/3 gallon water

cable row, warm up exercise
2x15 80 lbs

barbell row
x10 45 lbs, the bar
3x8 95 lbs

cable row
x8 140 lbs
x6 160 lbs, NEW Personal Best
3x6 180 lbs, NEW Personal Best

lat pulldowns, wide grip
2x12 80 lbs, warm up
x8 140 lbs, NEW Personal Best on university equipment
x6 120 lbs
x8 100 lbs

seated dumbbell press
x10 40's, lost control on the last rep, moved weight down
3x8 30's

seated dumbbell side laterals
4x10 12.5's in each hand

standing calf raises
x20 50 lbs, warm up
x4 270 lbs, NEW Personal Best
3x4 290 lbs, NEW Personal Best, whole stack

615, Post & Stretches
2 scoops ON whey
3 no-fat jello pudding cups, 1 no-fat yoplait yogurt

-- it's 635 now

715
musclemilk drink
1 packed mouthful of sliced buffalo chicken
2 slices 12grain
1 kashi high-carb bar

900
-- same as 715 meal

1000, bed
what's left of the almonds, like 1/2 handful
1/2 of a 680 g fat-free cottage cheese tub

-- Crazy workout. Barbell rows felt more in the back and less in the lower back, I really improved my form since last time I did them. Lat pulldowns a little difficult, weight hasn't jumped a lot since I started my bulk. Cable rows were a big deal, 180 was a good increase and reps were very good. Maybe I get to 200 before bulk ends, I'll see how things go. Got an awesome pump in my forearms and upper arms after lat pulldowns, arms felt like air balloons, felt powerful. Seeing new veins saying 'hi' on my arms, near biceps and around elbow area.

Tomorrow, Lower minus calves. Might add something else in there, unsure at the moment.

Day after, Chest.

Next, Bis.

Finally, Tris.

Going home now, packing stuff up.

[Zack]

haha dude it wasn't an inconsiderate amount of weight to leave on there, but you gotta think that chicks will be using it too probably, and I work at a gym when I'm home from college and I'm the dude who has to put the weights away whenever I work and it gets to be a hassle. My record for taking off as many plates as I can at once is 5 plates and racking them all at once... it was awesome to say the least.

[chrispghmuscle]

Good point zack.. My gym has the same issues.. I'm a safety officer with the fire department so I'm kinda obligated to remove some of the weights from the machines also..

Now I don't do as many as you do.. I can get 3 plates..

[n88tr]

-- New supp to add to the mix, some MSM pills before bed in combination with cottage cheese, almonds and flax/fish pills. Help out the joints is something I want to start doing now, start it early in my lifting life, keep them healthy. AnimalFlex a bit expensive, I get 3 bottles MSM [120 pills each bottle] from the grocery store for $22. So it's more financially-efficient at this point.

January 24th, Saturday, Hamstrings + Quads

830 am, up

835
2 scoops ON whey
2 eggo waffles toasted with some maple syrup [something different!]
5 fish/flax pills, 2 multivitamins

1100
albacore tuna packet
musclemilk drink
2 kashi high-carb bars

100 pm
1 slice cheese pizza and breadsticks with older bro and mom when we briefly went out together. First time in a long time I had a meal w/o protein. Cheat meal, but looking back, it was a mistake, played around a lot with my head.

240
2 scoops ON whey
1 cup brown rice

400
1 scoop ON whey w/ 2 scoops Xtend in water
sliced apple

515-600, workout [515 b/c there was some big accident I had to pass en route to the YMCA. Someone slammed into a telephone pole and broke it in two. Talk about a bad situation!]

4 scoops xtend in 1/3 gallon water while working out

leg extensions
2x15 100 lbs, warm up sets
x15 200 lbs
x10 200 lbs
x8 200 lbs
x7 200 lbs

leg press
2x20 225 lbs
2x20 365 lbs

lying leg curls
x15 60 lbs
x10 80 lbs
x8 90 lbs
2x8 100 lbs

seated leg curls
3x12 120 lbs

610, Post + Stretches
2 scoops ON whey
2 Sunkist sodas [108 g carb, 110 g sugar, a bit overkill but it's ok]

800
protein bar
2 slices 12grain toasted

1045, bed
340 g fat-free cottage cheese
1 handful almonds [some tasted burned! weird]
5 flax/fish pills, 2 MSM pills

-- At the leg exts, quads were feeling the pressure for real, lactic acid burn happened pretty fast. Held the weight once it was up and squeezed quads hard, I had planned for 4x15 but that didn't happen. I kept telling myself 'no pain' but my legs were telling a different story! Shaky legs to the leg press.

On the leg press i again told myself 'no pain' and when the reps were hard on these high rep [high reps for me, the biggest i ever did was 30 reps on the leg press, what inspired the stupid 'i get hot during WOs' thread.] sets. The 225 were warm up sets, but the 365 where were the work was done. Each time I felt it was really hard, I just did 2 more reps, 1 second rest and 2 more reps, etc. At the end, was just 5 or 6 reps pretty quick after each other.

Lying leg curls were very good, squeezed at top for 2 seconds, hams working hard. Hams were on fire on seated leg curls, I did my hardest hamstring work there ever. After 1st set i didn't think 2nd was possible but i told myself 'if it was easy everyone would do it' and got it done. 3rd set i was talking to myself, saying 'just duplicate it, easy easy.' I've done more weight but i had a very good mind-muscle connection on that workout.

===

January 25th, Sunday, Chest

800 am, up

805
2 english muffins toasted with 1 teaspoon butter each
2 scoops ON whey
5 fish/flax pills, 2 multivitamins

1030
albacore tuna packet
musclemilk drink
2 kashi high-carb bars

100 pm
1 scoop ON whey
protein bar
large banana
1.5 slices 12grain

-- it's 130 now

200, pre-workout supps
1 scoop generic whey [18 g protein] w/ 2 scoops Xtend in water
large banana
1 slice 12grain

300, workout

4 scoops xtend in 1/3 gallon water while working out

Currently I'm very excited. I bought some new shoes and slacks at 1100 am Saturday with my dad. Old pair of shoes were falling apart, digging into my heels with plastic. Old slacks were too short, now i'm a 36W 34L instead of 30L. I thought I was done with growing, I guess not. Donate shoes and pants to Goodwill, someone will like em,' keep em' warm.

Also excited about having a lot of food and bulk going well. Excited about first full week of classes, I like all my classes, nutrition esp and my new graphics class that is sure to be a challenge.

Excited about gains I've made and can still make on the last few days of my bulk. Excited about the transition to cut, planning it out [and hopefully not worrying too much!]. The mental change that will come with eating less and and differently will be a big trip, but I'm looking forward to that.

Lastly, excited about summer where I'm going to talk to my RA [resident adviser, all the dorm floors have one] about living and working on the college campus. Basically help out tour guides and give people information they might need. A lot of downtime it sounds like but free food, free room [with shower and all that], and free gym time [already have a membership but it's still good]. And you get paid 1200 for the time, so it's looking like a good possibility. I'll talk to my RA about this today, see what's entailed.

[Moro]

at the gym in uni we usually leave 2 plates on each side and its accepted, but when i come back home to Thames the old people town i take off all the plates,

Grats on the PRs to we all love to see our numbers going up,

finally your welcome, best of luck on your cut we are all here to help ill be doing a short cut about the same time as you and i think ibane is also so we can all motivate each other

[n88tr]

I didn't know we were all going to cut, that's interesting to know.

Thanks for the support Moro.

[Moro]

should be fun huh?

Do you know what diet your going to use?

im sorta split between something like laynes or ckd..

[n88tr]

I think I'm going to carb cycle. Haven't figured it all out to a T yet but I'm thinking something like [day names will vary but this is just an example]

monday medium carb
tuesday low carb
wednesday low carb
thursday low carb
friday no carb
saturday high carb
sunday high carb

310-410
The workout today, Chest

bench press
2x10 65 lbs, warm up sets
x8 95 lbs

dumbbell bench press, flat
4x6 50's
x3 55's NEW Personal Best

dumbbell bench press, incline
4x6 40's [first set was way the heck up there, other sets were 2 notches lower]

dumbbell flies, incline
x10 25's
4x4 30's

dumbbell flies, flat
2x4 30's

hammer strength machine, flat [new for me]
x5 50 lbs, feeling it out
2x6 100 lbs
x5 100 lbs, failure

pec deck flies
2x6 130 lbs

420, Stretches + Post
2 scoops ON whey
3 no-fat jello cups, 1 no-fat yoplait yogurt

-- it's 430 now

530
2 slices12 grain
1 kashi high-carb bar
2 cans tuna in water

800
musclemilk drink
protein bar
2 kashi high-car bars

1030, bed
340 g fat-free cottage cheese
1 handful almonds
5 flax/fish pills, 2 MSM pills

-- Workout good. I had planned a lot of dumbbell work with some warm up bench stuff. 3 reps with 55's on flat bench was incredible, but no more than 3 reps. Before I laid back and I had the dbs upright on my thighs resting I figured out how many reps i would do minimum, and 3 came to mind, so that's what I did.

Hammer strength was a new machine for me to use, couldn't go that heavy, 100 lbs, but i think i'll like this machine more as time goes on. At uni b/c of heavy athletic emphasis, we have 8 hammer strength machines. Plenty of open spots basically.

[Moro]

Grats on the PR again man your doing real well with your strength

Carb cycling sounds interesting ive heard good things about it

I was looking at some muscle milk myself how are you liking it? i always seem to come to you for supp reviews lol

[n88tr]

EDIT: I'm talking here about the liquid product, not the powder that appeared in your link when you typed it.

Musclemilk comes in 3 flavors to my knowledge, vanilla, chocolate and strawberry. I'm a chocolate person so guess what i went with. You get 4 plastic and cardboard cans in a little cardboard carrying box. I recall, in US price for the box is like $12. I don't know what that makes in NewZealand but just wanted to point it out. Chocolate is the highest flavor in calories and fat, so it's def a bulk thing to eat if you choose to do so. Choc flavor is sort of bitter but also sweet. Sort of confusing description, but it's bitter if you just sip it but if you chug it like i do, it's sweet. Think of Syntha 6 if you've tasted it, it's a lot like that.

Here's the label, i have an empty one laying around...

calories 240
calories from fat 100
total fat 11 g
sat fat 4.5 g
trans fat 0 g
cholesterol 10 mg
sodium 260 mg
carb 12 g
fiber 2 g
sugars 5 g
protein 22 g

vit a 20%
calcium 20%
vit d 20%
thiamine 20%
niacin 20%
folate 20%
biotin 20%
phosphorous 20%
magnesium 20%
copper 20%
vit c 20%
iron 20%
vit e 20%
riboflavin 20%
vit b6 20%
vit b12 20%
pantothenic acid 20%
iodine 20%
zinc 20%
chromium 50%

I like the stuff, not all stores carry it, might be hard to find, i dunno. Nice addition to foods with relatively high protein in it and with less fat than most protein bars widely available. Has a lot of vitamins in there too, not a heck of a lot but it's just not a drink of whey isolate and water.

January 26th, Monday, Biceps

830 am, up

840
2 scoops Isopure
2 slices 12grain
1/2 kashi high-carb bar
5 fish/flax pills, 2 multivitamins

1040, right before i leave for class
2 cans tuna in water
musclemilk drink
2 slices 12grain

-- Today is going to be tight, 3 classes and one from 345-615, the big graphics I class. Dunno when I'm going to have time to go to store and then the gym. Got to wake early tomorrow for my one class. I don't want to be eating protein bars all day... should've made stuff over the weekend, prepared for this week.

I don't 'have' any biceps to speak of so i'm going to try some barbell curls and 1-arm preacher curls, just get those done and go to complete ****ing failure. I don't know what I have to do to make those things grow, new kind of stimulation i guess.

[n88tr]

1250 pm, right before i leave for class again
NoFear energy drink, 30 carb
some high-carb wholegrain no fat cookies, 20 carb
fairly stale bread from breakfast, 20 carb
protein bar

300, right before my last class
musclemilk drink
protein bar
sliced apple
large carrot

-- it's 304 now, i leave at 315

500, break during class i eat outside class on a bench
2 albacore tuna packets
sliced apple
some broccoli
1 slice 12grain

-- Last class is out at 615. I've eaten enough, i will get xtend and whey shake in before workout and then just go do it. Post will make 6 meals, hopefully I'll be getting tired for bed around then, go to bed early.

Got my shopping done after second class. Picked up apples, carrots, broccoli, bananas, water, tuna and post-workout foods.

[n88tr]

600
1 scoop whey generic w/ 2 scoops Xtend in water
sliced apple
1 slice 12grain

700-745, workout

4 scoops Xtend in 1/4 gallon water

preacher curl w/ EZ bar and rest
2x12 45 lbs, warm up sets
2x6 75 lbs
x3 85 lbs, finished set x2 75 lbs
x3 75 lbs, quick transition to 1-arm preacher curls x6 30 lbs
[continuing 1-arm preacher curls]
x8 25 lbs left arm, no rest, x8 25 lbs right arm
x4 30 lbs left arm, no rest, x4 30 lbs right arm
x3 30 lbs left arm finished set x2 25 lbs, no rest, x2 30 lbs right arm finished set x3 25 lbs

seated machine preacher curls
x4 80 lbs
x0 100 lbs, too much weight
x0 90 lbs, too much weight
x6 70 lbs
x7 50 lbs
x7 40 lbs

got my forearms, biceps and neck pump going on

standing barbell curls
x4 45 lbs, just the bar
2x6 45 lbs, " "

now added is my upper back pump to the mix

seated machine preacher curls, each set to muscular failure
x4 70 lbs
x3 60 lbs
x6 50 lbs
x7 40 lbs

800, post
3 scoops whey generic, 54 g protein
4 fat-free jello cups

1000, bed
4 handfuls almonds
5 flax/fish pills, 2 MSM pills

-- Workout sucked. I don't think I've ever said that before in my log. Not my worst workout, but at no point was i really having fun or enjoying myself. 'Stupid fuking biceps' was the pretty constant thought in my head.

Neck pump was a new thing, was so angry i didn't give a ****. Barbell curls were intense for me, i figured that did it for me.

Oh yeah, my stupid fuking refridge froze most of my stuff, cottage cheese and orange juice. I must have bumped the knob inside the thing. No cheese this week, going have to do the nuts a lot.

[n88tr]

January 27th, Tuesday, Triceps

830 am, up

845
3 scoops whey generic [54 protein]
2 slices 12grain
sliced apple
large carrot
5 fish/flax pills, 2 multivitamins

1115
protein bar [23 protein]
1 scoop whey generic [18 protein]
full stalk broccoli
1 slice 12grain

-- it's 1225 pm now

130-200 [1/2 hour eating!]
2 albacore tuna packets [66 protein]
sliced apple
full stalk broccoli
2 large carrots, see pic below



300, pre-workout meal
1 scoop whey generic w/ 2 scoops Xtend
1 kashi high-carb bar [25 carb]

340, workout, Triceps

For my nutritional class assignment, the class is interesting so i thought i'd share this, I have to do 2 online quizzes and record scores.
CSPI: Rate Your Diet Quiz
What you can do

The first one i got a 76/111, so that's not too bad. Second one, I got 3 answers wrong. I don't EAT OUT so I don't have any fuking clue what is bad at the Dunkin or the Starbucks, i really don't. I can guess but i'm not always right. I don't even know what the fuk a cisco is.

Second assignment is to print out "your week's diet." Shoot that's easy, i have it right here online! No work required there, just a cold walk to the library for printing.

Planning on close grip bench spotted and dumbbell skullcrushers for the workout.

Water intake has been real high lately. Like i've said before, I get big water containers at the grocery store, biggest they have are 2.5 gallons. I get 3 every time I go. Yesterday I finished a whole one before 3 pm, i was a freaking water fountain... I have a collection of the blue caps from the containers, little silly OC collection, i have about half a drawer full on one of my desks that i don't use too much.

Food wise, since the fridge decided to freeze a lot of my foods, in my haste at the grocery store i didn't get any sliced meats. They don't have any precooked frozen meats, like i used to get those big 200 g chicken breasts unbreaded, but they stopped carrying them. Right now I just a have a lot of whey, protein bars and tuna. It'll last me but i wish my local store had more selection of quantity protein, or that i had taken sometime over the weekend to prepare stuff for this week.

I'll make up my new thread, 'n88tr's winter/spring cut 2009' after my workout, when my head is clearer. I have some stipulation of things i want to put out there.

[n88tr]

350-440 workout

4 scoops xtend in 1/4 gallon water

rope pushdowns [gym really crowded so i had to use the lat pulldown cables instead of the cable crossover cables, the ones i usually use, only one pulley here]
2x8 40 lbs
2x8 70 lbs

closegrip benchpress
x4 95 lbs, too much weight
2x6 85 lbs, still difficult

dumbbell overhead skullcrushers
x8 30 lbs
2x8 40 lbs
3x8 50 lbs, NEW Personal best

tricep extensions seated machine [one with belt]
x20 100 lbs
x12 150 lbs [stacks 1/2 inch apart on negative, very good ROM]
x11 150 lbs
x10 150 lbs

triangle attachment, pushdowns
x2 60 lbs, too light, finished set x6 100 lbs
x6 130 lbs
2x8 140 lbs
x8 150 lbs
2x8 160 lbs

445 Stretches, Post
2 scoops ON whey
2 no-fat yoplait yogurts
1 no-fat jello cup

500-515, HIIT on stationary bike
1 minute High, 1 minute slower, alternating for 15 minutes, 2 minute slow cool down. 144-150 BPM while going fast, 100-120 while going slow.

-- it's 535 now

600
2 kashi high-carb bars
2 scoops Isopure [I have to to store for more REAL food]

830
1 packet albacore tuna
large banana
2 handfuls almonds

1000, bed
3 handfuls almonds
5 flax/fish pills, 2 MSM pills

-- Had a pretty bad stomach ache on way to gym, and then diarrhea before workout. Perhaps i did not completely wash my broccoli or carrots. I'll do that again to make sure.

Mood in gym was not pleasant. Happier than yesterday, but i'm still an impatient ****. All I have is time so eventually i will look better. Not much more to say.

I've noticed i do most of my heaviest work at the end of the workout as opposed to right after my warm up sets. Sometimes I do the reverse but like today I did the heaviest weight of 160 pushdowns at the very end of my workout. It takes me that long to get comfortable in my surroundings and pumped up basically, at that point i go all out.

I lost most of my steam on the seated pushdowns, those always seem to be very hard reps, consistently hard. I lost all of my energy on the triangle pushdowns.

Tomorrow and day after, just cardio no workout.