[ibanezman88]

Originally Posted by n88tr

520 pm [yesterday]

I'll look around [I use Shapefit.com a lot for the illustrations] for some bicep and tricep mass building exercises. Could I get some mass-building exercise recommendations for traps, please?

SHRUGS BABY

front barbell shrugs
rear barbell shrugs
dumbbell shrugs (best IMO for mass)
smith machine or other machine shrugs
close-grip upright rows

[ibanezman88]

Originally Posted by mostmuscular84

I agree some people don't even need to do cardio. I do just because of y body type. Diet is 95% of the battle your diet is crap your body will be crap. Feed it what it needs and doing a hard intense workout will be just the ticket to the physique of your dreams. Avoid the over training as well

some people do need the cardio though. and i looks like he does.

i'm the same way. i don't need it.

[ibanezman88]

Originally Posted by n88tr

1255
1 full-size carrot
1/5 of a large brocholli stalk
2 scoops ON whey isolate mixed w/ 400 ml water
2 Omega 3-6-9s

116 [not thinking clearly, lots of stress]
2 scoops NoExplode
1 teaspoon creatine
mixed in 7 oz water, creatine made it foam up, quite a sharp taste to it.

200
chest and bis [I remembered that only 2 days ago I did traps and tris, 4 days since bis and chest, so I did those] -- this is the exact order I did the exercises

pec deck
12x110
6x170

preacher curls w/ bench
12x35
4x55
4x55

db bench press
5x40
5x45
4x50

concentration curls
4x35
4x35

db bench press
4x45 [I thought failure, but it was just fatigue]

concentration curls
4x35
4x35

db bench press
4x45

preacher curl w/ bench
2x75 [failure]

pec deck
0x200 [too much, instant failure]
4x130

seated arm curl [machine]
4x80
0x100 [too much, instant failure]
4x70

I got pissed when I couldn't do the x200 pec deck, I think I went overboard with the last bit there, the seated arm curl, but I got out my last energy, complete failure.

I didn't do any pull overs, nor incline DB presses, I was unsure of my form, so I passed on it. I'll talk to my PT, schedule a meeting, just to have a pair of eyes on my form, I don't want to have improper form on anything.

post [mixed up in a plastic baggie, just pour in my blender bottle and shake]
2 scoops ON whey isolate [about 45 g protein]
1 teaspoon creatine
2 Cellucor R3 Extreme pill [doing a trial of them]

I didn't notice any effects of the NoExplode, even though I took 2 scoops today, yesterday was my first experience with it, I didn't get any feeling then either besides the bad shakes, this time no shakes. Then again, I wasn't really on an empty stomach when I took it, so I guess that's the reason.

I still do have a small pump going in my forearms, I've never had it last beyond maybe a few minutes after I'm done working out. Now, since I left the gym it's been about 10 mins with a small pump. Not a big deal, I don't feel pain this time, that's nice.

your calves are really strong by the way.

ok....ok
remember, for your chest workout, you wanna do your presses first IMO.

also, you train the muscle better if the blood is already in there. so i would separate your chest and bicep exersises.

and wha'ts this about 200 reps on the pec deck? nonsense!

[ibanezman88]

Originally Posted by n88tr

1015

not enough time for triceps... did some quick lower work

standing calf raises
12x50
6x40
4x50

leg press calf extensions
15x225
7x225
7x225
7x225
2 min break
5x675
4x765
3x765 [fatigue]

leg press calf extensions single leg
7x225
7x225
3x315 [failure]

single leg curl
12x50 left leg
12x50 right leg
6x50 left leg
6x50 right leg

leg curl [both]
4x150

1040
stretches

post
2 slices white bread
1 rounded scoop ON Whey Isolate
1 teaspoon creatine
2 Cellucor R3 Extreme supp pills

1130
500 ml water

1230
2 slices whole wheat
1/4 reduced-sodium turkey
12 oz water

I ate that last bit because I have class from 1:00 til 230. At the 2:30 break [it's really from 1:10 til 3:40] I'll probably have some carrots, a bar and some water.

ok, why are you doing so many reps for hamstrings?

50-150 reps is insane!

try to stick to 4-15 rep range for hamstrings. so use heavier weight.

unless this has something to do with your knee injury

[ibanezman88]

here's something i wrote in another thread about building a good chest.

to have a good looking chest, you have to have complete development.

overall mass
upper chest
lower chest
mid chest
outer chest
a good rib cage

all of these can be developed using certain methods of training.

the gain overall mass on your chest, bench press obviously is a great exersise. dombells are great too because you contract your chest better. i suggest going all the way down on your bench press and not locking out. it's from the point where the bar touches your chest to about half way up when your chest is doing most of the work. make sure you warm up properly and go slow on the negative and explode up.

to work your upper chest, a number of different incline presses and flies help. this is very hard to do for some people including myself. if you have a weak upper chest, i suggest you work that out as your first AND second exersise. like incline bench press followed by incline flies or something like that. try a variet of different incline movements and hit it hard.

lower chest. the best exersise IMO that works the lower chest well is seated hammer strength press. it's the hammer machine that you sit down incline and push the handles out on a downward angle. your're pushing the weight streight forward parallel to the floor but you yourself are incline which makes it kinda like a decline bench press. however, this exersise allows you to go deeper to get that stretch so i suggest you take advantage of this.

mid chest - close grip bench press works your mid chest very well. but you have to go all the way down and you can stop it half way up. so it's like half reps or partial reps. the last part of the rep is what works primarily the triceps. or you can do the whole full range of motion, all the way down, all the way up if you're working chest and triceps on the same day. be careful when you're going all the way down on bench presses. make sure you're not bouncing the weight off, always warm up your rotators before doing this, and make sure you have a spotter if you're gonna go heavy. and warm up WELL!
another great thing to do for middle chest is twist the pinky side of the dumbells in at the top of a fly. you'll feel a great deal of contraction in your middle chest.

outer chest - if your biceps are not touching your chest when they're relaxed by your side, you need some outer chest development. when you do flies, go as wide as you can and stretch back as far back as you can being careful not to tear the peck muscle, and when you come back up, make sure you stop the weight shoulder width apart only and go back down. the important part here if you wanna work your out chest is the depth of the reps and not the full finish at the top.

rib cage - an expanded and full looking rib cage will make your chest look a lot bigger. this is where pullovers come into play. pullovers will give your chest an overall bigger look by expanding your rib cage. it's hard to explain but do them. do them free weight. a dumbell and EZ bar on a flat bench is how i do them. works great. they're good to do at the end of your chest workout.

http://www.bodybuildingdungeon.com/f...hats-good.html

[n88tr]

Thanks for the advice and links, bro, keep em' coming.

I find that I have, I think, a good high chest, the top of my pecs, but all I've done for it has been DB bench press and pec deck, nothing else. The rest of my chest is completely undeveloped. Thanks a ton for the help with each section on my chest.

And the 6x175 means
6 reps
175 lbs weight

so
6x175

means 6 reps, 175 lbs, but only 1 set

okey dokey. --

yesterday
900 pm
1/2 gallon water
2 medium-sized full length carrots
1 cup oatmeal

1200
1 scoop ON casein in 350 ml water
very last of reduced-sodium turkey, about 1/6 lb

today
600 am
up

630
1 cup oatmeal
last of second 1 lb pack of reduced-sodium turkey, approx 1/6 lb [all out now of the stuff]
1 scoop ON whey isolate
2 Omega 369
1 CLA
1 Multivitamin

930
2 slices 12 grain whole wheat
1.5 scoops ON whey isolate in 350 ml water

1200 went grocery shopping, morning classes over. no class till monday. yeah!

I bought some packages of "Bumble Bee Albacore [large slice] w/ mesquite flavor, grilled" my scanner is acting dumb, so here's the stats on the pack

calories 150
from fat 10
total fat 1.5 g
sat fat 0
trans 0 [of course!]
cholestrol 0
sodium 40 mg
total carbs 0
dietary fiber 0
sugars 0
protein 35 g

the 35 g protein was what caught my eye. I intially went to just get more turkey, 12 grain ww bread, yogurts, tomatoes, lettuce, white bread and water but then I remembered to get some lower sugar oatmeal [got some. old brand had 12 g sugar, this new one has 4 g, will give it a try later today] and look for tuna. I couldn't find any tuna, tons to select from in the store, but none with more than 14 g protein and after seeing Thomas Rivera who gave me this awesome chart, I saw some tuna on there with 30 g protein and I thought that was really good. I lucked out and got this 35 g bag, which is awesome. I got a couple bags of the stuff. It's not tuna, it has even more protein and less fat as well. I didn't look for venison, I know that a ultra high level of protein, maybe next time I'll look for it.

anyway,
1230

2 slices 12 grain whole wheat
1 package albacore meat
1 pint green tea [home brewed!]

What do you think of my new meat? It smells really strong fishy smell, gotta air out my dorm, nasty ****, but taste is OK. I'm hoping to take in less shakes, this is a good protein source in my newb opinion.

[ibanezman88]

that's just tuna

great source of protein
fish protein is very good
keep it up

the way we post sets and reps and weights is

5x5 200lbs

5 sets of 5 reps with 200lbs

1x12 20lbs

1 set of 12 reps with 20lbs

sets first, reps second, and weight

[n88tr]

Ok, good, I'll keep that in mind.

I'm going to do tris and traps today, here's the workouts I'll do. Could I get suggetions for other mass builders? I know traps are a small muscle but I'd really like to bulk those up. I've done a lot of weight and sets for them but they don't look developed at all. I know I have to cut a lot more, I'm getting a lot more focused on that.

Tris
rope pulldowns
one handed "baseball" or "homerun" pulldowns
DB skullcrushers

Traps
DB shrugs
barbell shrugs
barbell closegrip shrugs

[n88tr]

800 am
up

820
1 cup oatmeal
1 slice 12 grain whole wheat [trying to cut down on breads]
2 full size carrots
1 scoop ON whey isolate in 300 ml water
2 CLA
2 Omega 369
1 Multivitamin

1030
1 cup oatmeal
2 full size carrots
1 package albacore tuna
10 oz water

100
1 handful of brocholli
1 full size carrot
handful of reduced-sodium sliced turkey
2 CLA
2 Omega 369

320
1 cup oatmeal
1 full size carrot
1 Met-rx bar, 32 g protein
1 package albacore tuna

supps at 420, workout at 445: traps and tris

-- call me a ****ing rabbit with all those carrots, lol. Man, I know jack **** about nutrition, trying to sign up for classes in the fall at uni for 'health and nutrition' wish me luck. Not part of my major but it's credits all the same so it's all good.

[n88tr]

420
2 scoops noexplode
1 teaspoon creatine
mixed in 8 oz water

435
tris, traps and forearms

this is the exact order I performed the exercises

5 mins LI on stairclimber warmup

barbell chest raises
1x12 65 lbs
1x6 95 lbs

DB shrugs
1x10 60 lbs

barbell shrugs wide grip
1x4 135 lbs
1x6 66 lbs

DB shrugs
1x6 100 lbs

barbell chest raises
1x4 65 lbs

DB shrugs
1x4 140 lbs[failure]

DB chest raises
1x5 60 lbs

Rope pulldowns
1x10 90 lbs

Single arm pull downs [called Homeruns, what my PT calls em']
left arm 1x6 50 lbs
right arm 1x6 60 lbs

Rope pulldowns
1x10 70 lbs

Single arm pull downs [called Homeruns, what my PT calls em']
left arm 1x6 50 lbs
right arm 1x6 60 lbs

Rope pulldowns
1x10 70 lbs

Single arm pull downs [called Homeruns, what my PT calls em']
left arm 1x6 50 lbs
right arm 1x6 60 lbs

Skullcrushers
1x4 30 lbs

Wrist curls over the knee w/ DB
1x10 20 lbs

Skullcrushers
1x4 30 lbs

Wrist curls over the knee w/ DB
1x4 40 lbs

Skullcrushers
1x4 30 lbs

Wrist curls over the knee w/ DB
1x4 30 lbs

Skullcrushers
1x4 30 lbs

Wrist curls over the knee w/ DB
1x10 30 lbs

Rope pulldowns
1x10 70 lbs[failure]

Single arm pull downs [called Homeruns, what my PT calls em']
left arm 1x6 50 lbs[failure]
right arm 1x6 60 lbs[failure]

Complete failure on all body parts... totally wasted. BUT!

Post
2.5 scoops ON Whey isolate, 50 g protein
1 teasoon creatine
2 Cellucor R3 Extreme muscle growth pills

about 5 mins rest

stairclimber 45 mins LI [enabled the 'constant heart rate, set to 180, and did that. Sweat probably 7 oz or more, crazy sweat, but only small sips of water, maybe 100 ml for the 45 min session]

700 pm [right now]
1 cup oatmeal
2 full size carrots
1 handful reduced-sodium sliced turkey
2 CLA
2 Omega 369
1/2 gallon water

-- as for my noexplode comments, my 2 scoops definitely kicked in, I got the pump early on, with in 2 mins of my barbell sets. It lasted till I got on the stairclimber, and it was very intense, though it was neither painful nor pleasurable. When it was hard, I tried to make a fist and my pump got like twice as intense, my forearm felt like wood or metal, just so tense and hard. I was able to make a fist, it was the weirdest feeling, so hard, almost like a numb feeling. I'll keep using noexplode, hopefully I will start to feel 'good' pumps.

[ibanezman88]

for someone you doesn't know much about nutrition, your meals are great.

here are some mass builders for every muscle group.

chest - flat barbell bench press
Flat Dumbbell Bench Press
incline dumbbell bench press
incline and flat dumbbell flies
Lower back - deadlifts
Lat Width - wide-grip pullups
back thickness - barbell rows
dumbbell rows
t-bar rows
seated cable rows
traps - dumbbell shurgs (best)
barbell front and rear shrugs
front deltoids - incline barbell bench press (also works upper chest)
all barbell and dumbbell military presses (overall shoulder mass)
side delts - side laterals
wide-grip upright rows
supersets, giants sets, drop sets work great for building mass in deltoids
rear delts - bent over rear laterals
quads - squats
front squats
hack squats
leg press
hamstrings - stiff legged deadlifts
leg curls (all types)
calves - calf raises


those are ones that really help me.

can i ask you a question?

when you do your chest and trap workout, how come you do one chest exersise and go do a couple of shrugs and go back to bench presses?
i'm telling you, work all your chest exersises together so you can keep the blood in the muscle being worked.

here's an example of something you could do for chest and traps.

Incline Dumbbell Bench press
Flat Barbell Bench press
dumbbell flies
dubbell shrugs
wide-grip upright rows

you can focus on 3-4 sets per exersise and 6-15 reps.

[n88tr]

What do you think about the decline DB press for the chest?

[mostmuscular84]

Use the hammer Strength decline press because most people using the barbell and bench version use to much front delt and dont stimulate the lower chest. DB as well are a great alternative to the bar and do stimulate the lower chest. Decline bench is an ego exercise for guys who lke big numbers. this is bodybuilding it would be more impressive if you have a fully developed chest rather than can bench 405. Do they ask you how much you bench in a contest. the numbers dont matter get the technique down then those big numbers will come.

[mostmuscular84]

the only time i would suggest alternating body parts is arms sometimes some people get a much better pump doing it that way.

[n88tr]

10:00 am up
previously woke up at 530 to piss, went back to bed. I went to bed the night before at 12:30... really tired I guess

1030 am
1/2 sandwich of
2 slices 12 grain whole wheat
4 leaves of lettuce
1/2 medium red tomato
package of albacore tuna
2 Omega 369
~ 10 oz water

1100
about 1/4 gallon water

1230
other half of ^ sandwich
2 CLA
2 Omega 369
1 Multivitamin
~ 10 oz water

145
PWO supps
2 scoops noexplode
-- taking 1 week off from creatine

workout chest and bis
200

I Mixed up 500 ml water and 1 scoop ON whey isolate, sipping on that throughout the workout.

This is the exact order [I took your advice ibanezman88, I did all my chest in one bit and all my bis in one bit, it was harder but my pump was stronger, I think I got a small pump in my biceps this time..]

5 mins LI stairclimber warmup

CHEST
pec deck
1x15 110 lbs [chest warmup]
1x6 130 lbs
1x4 170 lbs

incline DB bench press [the weight is total, not individual DBs]
1x12 50 lbs
1x5 90 lbs
1x5 60 lbs

flat DB bench press
1x6 80 lbs
2x4 90 lbs [fatigue]

incline DB bench press
1x6 40 lbs
2x4 30 lbs

flat DB bench press
2x6 60 lbs [very close to failure]

pec deck
1x12 110 lbs
2x6 130 lbs

BICEPS [already warmed up a lot from Chest exercises]
seated preacher curls [the weight is total, plates and bar included]
1x12 35 lbs
1x6 65 lbs [failure, too much weight]
1x4 45 lbs

standing cable curls [first time on this exercise]
left arm 1x10 40 lbs
right arm 1x10 40 lbs

standing single DB curl [first time on this exercise]
left arm 1x9 20 lbs
right arm 1x9 20 lbs

standing cable curls
left arm 1x5 40 lbs
right arm 1x5 40 lbs

standing single DB curl
left arm 1x9 25 lbs
right arm 1x9 25 lbs

seated preacher curls
1x5 35 lbs
1x4 65 lbs

standing cable curls
left arm 1x5 40 lbs
right arm 1x5 40 lbs

standing single DB curl
left arm 1x5 25 lbs
right arm 1x5 25 lbs

seated concentration curl
left arm 5x5 25 lbs
right arm 5x5 25 lbs

about 2 mins break, refilled bottle with clean water

standing cable curls [till failure]
left arm 1x5 50 lbs
right arm 1x5 50 lbs

post
2 slices white bread
2 scoops ON whey isolate
2 Cellucor R3 Extreme Muscle Growth pills
-- like I said ^ top, I'm taking 1 week off from creatine.

340
1 package albacore tuna
2 full size carrots
2 CLA
2 Omega 369

-- I got complete failure in my biceps but only fatigue in my chest. I really tried to concentrate hard on my chest when I was working it, squeezing at the top, I could really feel my pecs flex. And while doing my bis, trying to keep the muscle tense throughout the motion, I was totally in the zone with perfect form!! great workout.

[ibanezman88]

i'm glad!

i would use pec deck as one of the exersises toward the end of the chest workout before starting biceps.

your compound movements like the dumbbell presses work better when done first.

if you want to alternate, do incline, then flat, then back to incline, and back to flat, i don't see too much of a problem with this. personally, i wouldn't do it, but i'd say it's not such a bad idea.

for biceps, it's better if you do your traditional dumbbell and/or barbell curls first as well.

if you want to, you don't have to, try incline dumbell curls. they're great for building mass in the biceps because you get a deeper stretch.

personally, i think you're doing too much for biceps. 3-4 exersises should be plenty. same goes for chest.
if you work on 3-4 sets for each exersise, that's a good formula IMO.

how many days are you training a week again?

[ibanezman88]

Originally Posted by mostmuscular84

Use the hammer Strength decline press because most people using the barbell and bench version use to much front delt and dont stimulate the lower chest. DB as well are a great alternative to the bar and do stimulate the lower chest. Decline bench is an ego exercise for guys who lke big numbers. this is bodybuilding it would be more impressive if you have a fully developed chest rather than can bench 405. Do they ask you how much you bench in a contest. the numbers dont matter get the technique down then those big numbers will come.

GREAT post bro.

i agree. if you read my second link, where i give that speech about how to build a better chest, NOWHERE do i have decline barbell bench press.

the seated hammer stregth decline press is the BEST one IMO for the lower chest.

decline dumbbell bench press is also very good if you go deep enough.

N88tr, GREAT job on your bodybuilding. your workouts are starting to look much better bro.

please keep up the good work.

[n88tr]

Thanks for the support.

Seems like overkill on the sets I'm doing, but I was just trying to work till failure which I did. If I do more weight then I'd be doing less sets so I guess that'd be better.

I workout out, weights, 5x a week. I do cardio, HIIT 3 days a week and usually LI after each workout.

[n88tr]

yesterday
700 pm
2 slices white bread
1/5 lb reduced-sodium turkey

1000
2 slices white bread
1/5 lb reduced-sodium turkey

100 am
1 scoop ON casein w/ 400 ml water
2 Cellucor R3 Extreme Muscle growth pills

today
10:00 am
up late again, it's sunday, I rest a bit more

1030
2 scoops ON whey isolate in 400 ml water
2 packets low sugar [4 g per pack] oatmeal

1230
1 yoplait yogurt [little bit hungry]

100
lunch w/ parents
1 medium salad w/ lettuce, carrots, brocholli, celery, radishes, very light ranch dressing, about 2 tablespoons
1 pt water
1 package albacore tuna
2 CLA
2 Omega 369
1 Multivitamin

-- I know the 4 slices white bread yesterday was no good...

[n88tr]

400 pm
1/4 lb reduced-sodium turkey
2 full size carrots
2 omega 369
2 CLA

700
1 full package albacore
1 slice white bread

1000
1 scoop ON casein
2 Cellucor R3 Extreme Muscle growth pills

800 am
up
1/2 sandwich of
2 slices 12 grain whole wheat bread
1/4 lb reduced-sodium turkey
3 slices lettuce
1/2 sliced large tomato
3 scoops ON whey in 400 ml water

1030
other half of ^ sandwich
10 oz water
2 CLA
2 Omega 369

1230
2 slices white bread
1/3 lb reduced-sodium turkey

400 [too late I know]
1 package albacore
3 BlueDiamond almonds [bought some when I got the Casein]
2 packets oatmeal in 5 oz water
10 oz water

ran off to GNC to get more Casein, got the Vanilla flavor

730
1 PureProtein bar [20 g protein, 180 cal]
1 packet oatmeal in 5 oz water

-- day before yesterday I did 45 mins of LI, yesterday of today was rest, today is rest too. Tomorrow I'll do lower, but till fatigue not failure.

[ibanezman88]

why are you eating all this white bread?
aren't you cutting?

too much bread isn't good because of the sodium intake. white or brown.

brown rice is a great source of complex carbs.

i would've added more complex carbs into the diet.

keep them logs comin'
if you have ?'s, you can pm me

[n88tr]

Now I know what to eliminate... every day I get a little cleaner.. thx.

10:00 pm
3 almonds
2 omega 369
1 cup oatmeal

100 am
1 scoop ON casein, new vanilla flavor. Funny stuff but imo MUCH MUCH better than the "extreme chocolate" flavor, that stuff was ****.

700 am
up

715
2 packets oatmeal
1 package albacore
3 almonds
2 green tea caffeine pills [I usually nearly fall asleep in classes tues/thurs mornings]

1000
3 scoops ON whey isolate
2 slices 12 grain whole wheat

after classes I g2g run to art store to get some paints... I got a ton of work to do but I think I'll have time for HIIT and do a lower workout, probably do it at night.

[ibanezman88]

good
looks good

[n88tr]

1010
^ is actually when I had the shake and bread

1145
3 scoops NoExplode [I won't do anymore than 3]

lower and forearms workout

1200
again, this is the exact order. Next post w/ workouts I won't say this, I'll just list the exercises... k. Also, I got a little notebook and I'll write down while in the gym the sets and reps I did, just to keep it exact, a bit of a training log. Not to say some of the stuff I write here isn't true but I feel I'd get a better workout and perspective if I realize how many reps/set I do while in the actual gym, if you get what I mean.

mixed up 1 scoop whey isolate in 450 ml water, sipping on that throughout my workout

warmup sets
leg press
1x12 225 lbs

leg press calf extensions
1x12 225 lbs

moving into heavy sets
leg press
1x6 315 lbs

leg press calf extensions
1x6 315 lbs

moving into heavy sets
leg press
1x6 405 lbs [failure]

leg press calf extensions
1x6 405 lbs
1x6 675 lbs
0x6 675 [failure, too much weight. Pissed me off, I was hoping to do 700.]

leg curls single leg
right leg 1x12 40 lbs
left leg 1x12 40 lbs
right leg 1x6 50 lbs
left leg 1x6 50 lbs

seated calf raises [found it in the gym, I didn't think the uni gym had one..]
3x6 45 lbs
3x6 65 lbs
1x4 105 lbs

standing calf raises
3x6 50 lbs

forearms [curling in the squat rack, lol]
barbell curl, wide underhand grip
2x6 45 lbs [just the bar]
1x6 55 lbs
1x6 75 lbs
1x6 115 lbs [partials]

like 1.5 min break, refill blender bottle

forearms again, same exercise
1x6 55 lbs
1x6 75 lbs
1x6 165 lbs [partials, serious pump occurs]

post, 115. Workout took longer than I anticipated.
2 slices white bread [is this really a good fast-digesting carb or should I boil up some white rice? I'm skeptical of this white bread...]
4 Cellucor R3 Extreme muscle growth pills [I just read the bottle now, seems I should be taking 4 as post and 4 before bedtime... I wasted a lot just taking 2 instead of 4... hmm]
3 scoops American Sports Nutrition whey isolate [60 g protein]
2 Omega 369s

-- No LI or HIIT after doing the legs, the pump was just a little bit painful/sore, I didn't think I could do LI or HIIT for my 45 mins. I mean I COULD but when I work HARD through a pump, I do get pain.

I got an intense pump again, in my calves this time, [never got it there before], I assume from all the seated raises. I wanted to go to failure on my calves, blast the **** out of them and I totally did. I'm concentrating on my calves mostly when I do my lower. I do squat, leg press and leg extensions now and again but I want to put more emphasis on my calves, they're really pitiful. I have good definition but not much mass.

I got a super pump in my forearms from the curls, major pump, but it only lasted for maybe 15 minutes. Still not pleasurable nor painful, just neutral and very intense. I'm beginning to think I'll never get pleasurable pumps.

I think I'll do shoulders, back and delts tomorrow.

[n88tr]

200
1 packet albacore tuna
2 large carrots
4 almonds

500
1 packet albacore tuna
1 cup oatmeal

800
1 packet albacore tuna
1 cup oatmeal

1100
2 carrots
1/2 of a large head of brocholli
1 packet albacore tuna

130 am [late night working on school work...]
1 scoop ON casein
4 Cellucor R3 Extreme growth pills

800 am [not much sleep, i know, i know]
2 protein plus bars [running low on tuna]
2 medium carrots
2 green tea caffeine pills
2 omega 369 pills
2 CLA pills

1030
1 packet albacore tuna
1 cup oatmeal

100 pm
2 medium carrots
1 packet albacore tuna
6 almonds
2 CLA pills
1 green tea caffeine pill

400 [went to grocery store, got more turkey, tuna and water]
1 packet albacore tuna
1 cup oatmeal

700 [planned meal], it's 605 now
1 packet albacore tuna, new teriyaki flavor, [not any more fat or carbs]
1 yoplait sugar free yogurt
1 medium carrot
4 almonds

-- might take a nap, really tired...

I think I over did it on the forearms and leg work, I have tension in my quads and calves, and my forearms ache... I was gonna do back, shoulders and delts today but I don't think so. I'll go to the gym around 800 to get in some HIIT instead. Tomorrow is looking better for a weight session... no school pressure, only morning classes and no classes on friday.

As you can see, I'm doing a lot more protein, each tuna packet is 36 g protein, the highest concentration I could find besides using venison. Maybe I could find some venison jerky... I just thought of that now. I'm trying to get a higher level of protein in my diet. My diet mainly consists of protein, vegetable carbs, sometimes 1 bar a day, some sugar-free yogurts, oatmeal, a lot of water and breads on the rare mornings and as posts.

So far today, with my planned 700 pm meal included, I'll have gotten 180 g of protein. I want to get in 310, so I'm close to my daily requirement. I'll probably have a 2 scoop ASN [no longer ON brand, that is a bit expensive and the ASN has BCAAs and is an whey isolate so I figure it's good enough] whey isolate as a post to my HIIT, I don't know if it matters to have a post after my HIIT. I posted this before and I got answers that I should take a pre of protein and a post... I think I'll do that. Ok so a 45 g protein as pre and a 45 g for post... that'll give me 270 protein, and then my later meals, 9 pm with more protein will complete my 310 requirement. I really have to pack it in [proteins] to get to 310...

And I spilled some of that ****ing tuna juice that comes in the packets on my dorm floor, reeks hardcore. Trying to keep my door open and fans going...

[n88tr]

930
2 medium carrots
1 cup oatmeal
2 scoops whey isolate
2 omega 369
2 CLA

1200
1 scoop ON casein in 350 ml water

700 am
up

715
2 slices 12 grain whole wheat
1/5 lb reduced-sodium turkey
1 multivitamin
2 omega 369
2 green tea caffeine pills
10 oz water

1000
2 proteinplus bars [40 g protein, 360 cal]
1/4 ^ sandwich of same materials as breakfast
10 oz water

1015
about 1/3 gallon water

1250 pm
1 sugar-free yoplait yogurt
1 medium full-size carrot
1 package albacore tuna teriyaki flavor
6 almonds

sipping on water throughout... no more than a 1/2 gallon

330
1 package albacore [I won't list the flavors, that's just misc info]
2 medium full-size carrots
3 almonds

[ibanezman88]

how's your progress so far?
how do you feel/look?

[n88tr]

I've made gains in my biceps and lower, meaning noticeable improvements, my chest as well. I'd say my chest has grown the most [all those DB bench presses and pec dec flyes].

I was just thinking of getting some pictures of me while working out, when I go to the Y tomorrow. You guys have no idea what I look like and it'd be great if you did...

It's kinda hard to pack in 310 g of protein, but it's about 40 g at each meal, so I've got it planned out. I need more variety in my protein though, I just do powders, fish and turkey. I like steak a lot but I only get it maybe once or twice a month.

I feel good, but since 2 days ago when I overdid it on the forearms and leg press, I've been walking stiff, sigh. But besides that, I'm feeling great! Thanks for asking. Yourself?

[YM123]

great log bro, keep up the hard work.....some pics would definately be great!!

[ibanezman88]

you're just sore
keep up the good work
yeah, pics of your progress would be cool.

i like to eat these food to get my protein

eggs
eggwhites
shakes
tuna
steak
ground beef
chicken breast
milk
nuts
protein bars