[n88tr]

Some corrections for you there, Islander.

1. It's not a lower back problem, it's an upper back problem. I've probably said this 50 times.

2. I said the YMCA family membership, the cheapest pass they have, is about $1000 a year. It's technically like $1007 or something like that.

3. What advice did you give about shoulders workout? You said you had some ideas for me and you'd post up Ibanz's workout but you never did that... If you have some advice, please post it up or PM me. I am very open to your advice, thanks.

4. I'm not a person to nag on someone but I will ask if we could get some more plates. Other wise I'll wait for a sale on them somewhere, and then go get some and donate them to the place.

5. There is no "rec center" around. I don't know what you mean by that.

Thanks for dropping by though!

[islander]

Your not a family so I was asking what the rate would be for one person.

If your paying for a membership at a gym you have the right to ask for equipment that is lacking. Its not like your asking them to get a whole new machine just a few plates. If you dont ask or nag as you call it, you will never receive.

What I was mentioning was about was not specific exercises but just getting off some of the machines as you commented on waiting for machines. Also not seeing gains as fast as you would like. For me I noticed strength gains on machine but noticed physical muscle growth faster on dbs. Im sure you could look up shoulder exercises with dbs if you were interested.

Mabey the states dont have recreation centers. It usually including a pool, ice rink, and a gym. Its were they teach kids to swim, skate, babysitting courses, firstaid..they usually put out a flyer twice a year that everyone gets in the mail...no?

[n88tr]

For whatever screwed up reason, the single rate for a person is more than the family package. I don't know why they do it like that but at the YMCA near my home that's how it is.

I will ask for more plates but i won't nag. I get what you're saying though about not asking and never getting.

I use a variety of free weights and machines i believe. Maybe i need fresh eyes like you to see if something isn't true but i think I have a good variety. Recently I've been doing more db work like for laterals and bent-over laterals. I like machines and freeweights pretty equally. I like more freeweights for shoulders, biceps, and chest, but that's the only time I have preference to them. I'm not a hardcore guy that only does freeweights, i believe in a variety to a workout. No hard feeling i hope.

The rec center thing, I don't think we have anything like that around where I live at home. It's not a big city, pop like 12k or so.

[n88tr]

Well it took me about an hour a day from Sunday, Monday, Tuesday, Wednesday and now Thursday to get this spring break and all foods and workouts since post done. Damn but it's big. This is probably the biggest post I've ever made on the internets. Never thought about it really but I must be really dedicated to record all this stuff!!!

16 days accounted for!!!

[n88tr]

Some of the BOLDing is messed up further down but pay it no find. It's hard to find one bracket out of place, gimmie a break!

300
1/4 cup Ezekiel cereal 100
albacore tuna mesquite tuna 160

615
2 scoops whey generic 220
1 slice fiber flax bread 95
kashi bar 230

740
Phenadrine pill

810-900, workout

1/2 gallon water during, like I said before I'm out of Xtend

hammer strength
2x10 90 lbs, warm up chest

decline dumbbell bench press superset w/ decline dumbbell flies
x8 25's, no rest to x8 25's, back to db bp x8 25's, no rest to db flies x8 25's [all 1 big set]
x8 35's, no rest to x8 35's

decline dumbbell bench press
2x8 50's

pec deck flies, 30 sec rest between sets
x10 100 lbs
x10 120 lbs
x10 140 lbs
x8 160 lbs, starting to feel exhaustion
x6 180 lbs
x6 190 lbs

hammer strength
3x8 90 lbs

incline press, in failure
x12 100 lbs
x8 100 lbs
x7 130 lbs, impossibly hard reps

910, Post
3 scoops whey generic 360
Rip It Energy drink 220
red delicious apple 100

920-1000, Cardio
stairclimber, 480 cals

1130, bed
medium tub fat-free cottage cheese 400
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2685, with cardio accounted for

===

3-17, Tuesday, Back + Cardio

900 am, up

905
Phenadrine pill

920
2 scoops whey generic 240
gluten-free bar [less fat than Kashi bars] 130
2 fish oil pills, 1 flaxseed oil pill, 2 multivitamins 65

1250
2 scoops whey generic 220
2 bananas 218

215-300, Steve PT off-campus

415
1 scoop whey generic, 1/2 scoop VanillaSlam [all gone now] 200
gluten-free bar 130

630
chicken breast pieces 300
gluten-free bar 130
banana 109

715
Phenadrine pill

745-850 Workout

1/2 gallon water during

lat row
2x12 80 lbs, hands grip horizontal
3x8 100 lbs, hands grip horizontal
3x8 110 lbs, hands grip vertical

cable row
2x12 100 lbs
2x12 120 lbs

seated bent-over dumbbell lateral raises
x10 10's
x10 12.5's
x10 15's
x10 20's
3x10 25's

pulldowns, cable row attachment
2x8 90 lbs
2x8 100 lbs
2x6 120 lbs, can't seem to break through this weight

iso-lateral behind the neck machine press
x8 50 lbs
x6 90 lbs
x5 120 lbs, NEW Personal Best, I believe
x10 90 lbs

905, Post + Stretches
3 scoops whey generic 360
Rip It Energy drink 220
red delicious apple 100

910-945, Cardio
Stairclimber
480 cals, 140 flight stairs

1100, bed
2 small tubs fat-free cottage cheese 420
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2727, with cardio accounted for

===

3-18, Wednesday, Off

1000 am, up [1st and 3rd classes due to priority registration in the communication department]
Phenadrine pill

1020
2 scoops whey generic 240
2 bananas 218
2 fish oil pills, 1 flaxseed oil pill, 2 multivitamins 65

1250
chicken breast pieces 250
red delicious apple 100

330
2 scoops whey generic 240
2 gluten-free bars 260

600
-- same as 330 meal 500

900
albacore tuna packet 170
banana 109

1100, bed
medium tub fat-free cottage cheese 400
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2917

===

3-19, Thursday, Bis + Tris + Cardio at Uni gym right before dorms close for break

850 am, up
Phenadrine pill

900
2 scoops whey generic 220
2 bananas 218
2 fish oil pills, 1 flaxseed oil pill, 2 multivitamins 65

1200
2 scoops whey generic 220
2 bananas 218

300
albacore tuna packet 170
2 cereal bars 240

600
-- same as 300 meal, 410

715
Phenadrine pill

740-900, workout

1/2 gallon water during

pushdowns, triangle attachment
x12 80 lbs
x12 120 lbs
x12 140 lbs

1-arm pushdowns, little rope attachment, other arm steadying pushing elbow against torso
x12 30 lbs L, no rest to x8 40 lbs finished set x6 50 lbs R
x12 30 lbs L, no rest to x8 40 lbs finished set x6 50 lbs R
x12 30 lbs L, no rest to x12 40 lbs R
x12 30 lbs L, no rest to x12 40 lbs R
x12 30 lbs L, no rest to x12 40 lbs R
x12 30 lbs L, no rest to x12 40 lbs R

seated machine pushdowns
x6 100 lbs, hands open on grips, x6 100 lbs, hands closed on grips [some variety, what the heck?]
x7 120 lbs, hands open on grips, x7 120 lbs, hands closed on grips
x8 140 lbs, hands open on grips, x8 140 lbs, hands closed on grips
x9 160 lbs, hands open on grips, x9 160 lbs, hands closed on grips

1-arm machine curls [very different from the YMCA's 1-arm bicep curl machine though]
x6-8 reps [not counting] 50 lbs L, no rest to x6-8 50 lbs R
x12 35 lbs L, no rest to x12 35 lbs R
x12 30 lbs L, no rest to x12 30 lbs R

standing alternating dumbbell curls superset w/ dumbbell hammer curls
x5 20 lbs L, no rest to x5 20 lbs R, transition to hammer curls x4 20 lbs L, no rest to x4 20 lbs R [1 set]
x5 20 lbs L, no rest to x5 20 lbs R, transition to hammer curls x4 20 lbs L, no rest to x4 20 lbs R [2nd set]
x5 20 lbs L, no rest to x5 20 lbs R, transition to hammer curls x4 20 lbs L, no rest to x4 20 lbs R [3rd set]

1-arm machine curls, revisited
x6-8 30 lbs R, no rest to x6-8 30 lbs L
x3 45 lbs R, no rest to x0 45 lbs L
x1 90 lbs both arms at once

930, Stretches + Post
2 scoops whey generic 240
55 g maltodextrin 200

945-1035, Cardio
stairclimber
600 cals, 139 flights stairs, 3.2 miles

1200, bed
medium tub fat-free cottage cheese 400
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2727, with cardio accounted for

===

3-20, Friday, Back + Shoulders at home basement gym

1000 am, up
Phenadrine pill

1020
albacore tuna packet 170
2 Kellog's low-fat cereal bars 240
2 fish oil pills, 1 flaxseed oil pill, 2 multivitamins 65

1250 pm
-- same as 1020 minus pills, 410

300
-- same as 1250 meal, 410

600
1 scoop soy whey [horrible horrible taste, chunky too] 100
chicken breast pieces 200
few broccoli heads 80
banana 109

800
Phenadrine pill

830-920, workout

1/2 gallon water during

pulldowns w/ short straight bar [basement gym is crap]
x20 60 lbs
x20 70 lbs
x14 80 lbs, found long straight bar, close reversed grip on it
x14 90 lbs, " "
x14 100 lbs, " "
x14 120 lbs, " "

standing dumbbell lateral raises
x2 20 lbs side, x2 20 lbs front, x2 20 lbs side, x2 20 lbs front, x10 10 lbs front, x10 10 lbs side R [1 set]
x2 20 lbs side, x2 20 lbs front, x2 20 lbs side, x2 20 lbs front, x10 10 lbs front, x10 10 lbs side L [2nd set]
x20 10 lbs side, x20 10 lbs front R, x20 10 lbs side, x20 10 lbs front L [3rd set]
x20 10 lbs side, x20 10 lbs front R, x20 10 lbs side, x20 10 lbs front L [4th set]
x8 20 lbs front, x8 20 lbs side L, x8 20 lbs front, x8 20 lbs side R [5th set], shoulders on FIRE
x8 20 lbs front, x8 20 lbs side L, x8 20 lbs front, x8 20 lbs side R [6th set]

920, Stretches + Post
3 scoops "Refreshing Lemonade" Xtend [remembered i still had some Xtend left but Lemonade is foul]
2 scoops VanillaSlam whey 260
55 g maltodextrin 200

1200, bed
medium tub fat-free cottage cheese 400
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2366

===

3-21, Saturday, Off
1 day off Phenadrine

1100 am, up
peed out, scale says 220.2 lbs

1105
chicken breast pieces 270
1/2 kashi bar 115
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

130
chicken breast pieces 270
2 cereal bars 180

330
1 scoops soy whey [again, eww] 100
cereal bar 90
1/2 kashi bar 115

700, cheat
chicken breast pieces 270
2 slices pizzahut cheese pizza 700

1015
tuna in water 165
1/2 cup fat-free ice cream 160

1200, bed
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2765

===

3-22, Sunday, Off
2 day off Phenadrine

1115 am, up
chicken breast pieces 270
2 bananas 218
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

100
chicken breast pieces 270
2 cereal bars 180

430
chicken breast pieces 270
2 bananas 218

700
chicken breast pieces 270
2 cereal bars 180

915
chicken breast pieces 135
2 cereal bars 180

1200, bed
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2621

===

3-23, Monday, Back + Shoulders at SnapFitness

1200 noon, up

1220
Phenadrine pill

1230
2 scoops VanillaSlam whey 260
cereal bar 90
gluten-free bar 130
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

235
2 scoops VanillaSlam whey 260
2 bananas 219

440
2 scoops VanillaSlam whey 260
2 cereal bars 180
12 baby carrots 50

610
Phenadrine pill

640-740, workout

4 scoops Xtend in 1/2 gallon water [order came, finally!]

cable row w/ some funny attachment i've never used before. Sort of like the lat row vertical hand grips thing
3x12 60 lbs
4x8 100 lbs

seated bent-over dumbbell lateral raises
2x10 10's
2x10 15's

pulldowns
x8 100 lbs angled vertical grip, no rest, x8 100 lbs horizontal grip
x8 100 lbs angled vertical grip, no rest, x8 100 lbs horizontal grip
x8 100 lbs angled vertical grip, no rest, x8 100 lbs horizontal grip

standing dumbbell laterals
x8 15 lbs front L, no rest, x8 15 lbs front R, no rest, x8 15 lbs side L, no rest, x8 15 lbs side R [1 set]
x8 15 lbs front L, no rest, x8 15 lbs front R, no rest, x8 15 lbs side L, no rest, x8 15 lbs side R [2nd set]

pec deck rear flies
x12 60 lbs
x10 80 lbs
x8 100 lbs [new machine is a challenge!]

[u]standing dumbbell laterals[u], revisited
x8 20 lbs front R, no rest, x8 20 lbs front L
x8 25 lbs front R, no rest, x1 25 lbs front L, finished set x7 20 lbs

840, Stretches + Post
remaining Xtend in gallon jug
2 scoops VanillaSlam whey 260
55 g maltodextrin 200

841-909, Cardio
stationary bike, 252 cals

1000, hydrate

1030
chicken breast pieces 270
1/2 cup fat-free ice cream 160

1200, bed
medium tub fat-free cottage cheese 400
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2917, with cardio accounted for


===

3-24, Tuesday, Lower Chest + Legs at SnapFitness

1100 am, up
peed out, scale says 214.7 lbs
Phenadrine pill

1110
chicken breast pieces 270
few broccoli heads 50
7 baby carrots 30
1/2 red delicious apple 50
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

200
chicken breast pieces 270
protein bar 300, didn't want to but little chicken and no tuna left in house

500
1 scoop VanillaSlam whey 130
steamed broccoli dunno cals, say 70
3 cereal bars 270

615
Phenadrine pill

710-800, workout

leg press
2x20 100 lbs
x20 150 lbs
2x20 200 lbs
x20 250 lbs
2x20 300 lbs
2x8 350 lbs
2x8 400 lbs [that's their weak ass stack! why have leg press use a stack? it's idiotic]
2x6 460 lbs, db on the sled, precariously i might add
2x6 480 lbs, " "
2x8 500 lbs, " "

leg extensions
10x10 100 lbs

seated leg curls
6x10 150 lbs [another weak ass stack]

decline dumbbell bench press superset w/ decline dumbbell flies [weight handed to me by nice people]
x8 25's, no rest to flies, x8 25's
x8 35's, no rest to flies, x8 35's

decline dumbbell bench press
x8 50's

leg press, toe press
x30 100 lbs
x30 120 lbs
x30 140 lbs
x30 160 lbs
x10 350 lbs
x12 350 lbs

leg press, single leg
x15 100 lbs L, no rest to x15 100 lbs R [noticing slight pain in right calf, not a big issue, kept going]
x12 120 lbs L, no rest to x12 120 lbs R
x20 80 lbs L, no rest to x20 80 lbs R

seated calf raises
x8 45 lbs
x10 70 lbs
x12 95 lbs
x12 90 lbs
x8 115 lbs
x8 135 lbs
x8 180 lbs
x5 225 lbs
x5 360 lbs

800, Stretches + Post
remaining Xtend in gallon jug
2 scoops VanillaSlam whey 260
55 g maltodextrin 200

1000, hydrate

1200, bed
medium tub fat-free cottage cheese 400
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2730

===

3-25, Wednesday, Middle Chest at SnapFitness

1150 am, up
peed out scale says 215.7 lbs

1155
Phenadrine pill

1205
2 packets tuna 330
2 cereal bars 180
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

300
sliced chicken breast meat 200
3 cereal bars 270

615
-- same as 300 meal 470

730
1 scoop VanillaSlam whey 145
Phenadrine pill

810-910, workout

4 scoops Xtend in 1/2 gallon water

dumbbell bench press superset w/ dumbbell flies
x12 25's, no rest to flies, x12 25's
x12 35's, no rest to flies, x12 35's

dumbbell bench press, flat
x8 35's
2x8 45's

chest press machine
x4 90 lbs
2x7 140 lbs
x0 160 lbs, feeling wiped out already
x8 150 lbs
2x12 90 lbs, on the verge of failure

pec deck flies
x2 100 lbs, finished set x1 120 lbs, x6 130 lbs
x6 130 lbs
2x12 120 lbs

dumbbell flies, flat
2x8 25's

dumbbell bench press, flat, revisted
x8 30's
x0 40's
x0 35's
2x8 30's

910, Stretches + Post
remaining Xtend in gallon jug
2 scoops VanillaSlam whey 260
55 g maltodextrin 200

1200, bed, trouble sleeping with Phenadrine, no sleep till 145 am
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2535

===

3-26, Thursday
1 day off Phenadrine

1115 am, up
chicken breast pieces 270
2 bananas 218
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

100
chicken breast pieces 270
2 cereal bars 180

430
chicken breast pieces 270
2 bananas 218

700
chicken breast pieces 270
2 cereal bars 180

915
chicken breast pieces 135
2 cereal bars 180

1200, bed
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2170

===

3-27, Friday, Tris + Bis at SnapFitness

1100 am, up
Phenadrine pill

1115 am
chicken breast pieces 270
2 bananas 218
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

100
chicken breast pieces 270
2 cereal bars 180

430
chicken breast pieces 270
2 bananas 218

700
chicken breast pieces 270
2 cereal bars 180

830
Phenadrine pill

930-1030, workout

rope pushdowns
3x15 40 lbs [all the weights are new to me at SnapFitness if you've not guessed it by not, different pulley numbers, resistances, etc]

1-arm pushdowns
3x8 30 lbs L, no rest to 3x8 30 lbs R
2x8 40 lbs L, no rest to 2x8 40 lbs R

tricep pressdown machine [like the one at Uni with the belt]
x2 40 lbs, x1 100 lbs, x0 150 lbs [weird], x8 120 lbs
x8 120 lbs
2x8 130 lbs

tricep extension machine
2x8 80 lbs
x4 70 lbs
x15 60 lbs

standing alternating 1-arm dumbbell curls
x8 15 lbs L, no rest to x8 15 lbs R
x8 20 lbs L, no rest to x8 20 lbs R
x8 25 lbs L, no rest to x8 25 lbs R
x8 30 lbs L, no rest to x8 30 lbs R

standing alternating 1-arm dumbbell hammer curls
x8 20 lbs L, no rest to x8 20 lbs R
x8 25 lbs L, no rest to x8 25 lbs R
x8 25 lbs, simultaneous both arms curl

short barbell curls
x8 40 lbs

1-arm preacher curls
x21 25 lbs L, no rest to x21 25 lbs R
x6 30 lbs L, finished set x21 25 lbs, no rest to x6 30 lbs R, finished set x21 25 lbs
x21 25 lbs L, no rest to x21 25 lbs R

1030, Post + Stretches
remaining Xtend in gallon jug
2 scoops VanillaSlam whey 290
55 g maltodextrin 200

1200, bed
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2796

===

3-28, Saturday, Off
1 day off Phenadrine

1005 am, up

1020
2 scoops whey generic 240
2 bananas 218
2 fish oil pills, 1 flaxseed oil pill, 2 multivitamins 65

1250
chicken breast pieces 250
red delicious apple 100

330
2 scoops whey generic 240
2 gluten-free bars 260

600
-- same as 330 meal 500

900
albacore tuna packet 170
banana 109

1100, bed
medium tub fat-free cottage cheese 400
25 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

2917

===

3-29, Sunday, Back + Calves

900 am, up
chicken breast pieces 300
2 cereal bars 220
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

100 [late, was moving dorm crap in]
2 scoops whey generic 220
red delicious apple 100
banana 118

300
albacore tuna packet 170
2 cereal bars 220

600
-- same as 300 meal, 390

740-925, workout [lol time warp, how'd it take so long??]

6 scoops Xtend in 1/2 gallon water [most during WO, rest for Post]

lat row [ROM at 3/4th's like Steve told me to do at PT, got pump early on]
x20 50 lbs, hands horizontal grips, no rest to x20 50 lbs, hands vertical grips
x20 60 lbs, hands horizontal grips, no rest to x20 60 lbs, hands vertical grips
x20 70 lbs, hands horizontal grips, no rest to x20 70 lbs, hands vertical grips

cable row
8x8 100 lbs
x12 120 lbs

seated bent-over dumbbell lateral raises
2x10 10's
2x10 12.5's
x10 15's
x8 20's
2x8 25's
2x8 30's NEW Personal Best
2x8 35's NEW Personal Best
2x5 40's NEW Personal Best, low range rep to keep form tight, didn't want to sacrifice

back hyperextensions, bodyweight only
4x8

seated calf raises
3x30 45's

standing calf raises, plus 217 lbs bodyweight
2x10 50 lbs, toes straight ahead
2x10 50 lbs, toes pointed outward
2x10 50 lbs, toes pointed inward
x30 50 lbs, all pain

930, Post + Stretches
remaining Xtend in gallon
3 scoops whey generic 360
55 g maltodextrin 200

1030, bed, dead tired
340 g fat-free cottage cheese 220
40 almonds 600
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

3248, too many almonds.

===

3-30, Monday, Middle Chest + Cardio

1015 am, up
1 Phenadrine pill

1030
albacore tuna packet 170
3 cereal bars 330
2 fish oil pills, 1 flaxseed oil pill, 2 multivitamins 65

1235 pm
1.5 scoops whey generic 175
red delicious apple 100
banana 109

300
albacore tuna packet 170
2 cereal bars 180

525
2 scoops whey generic 240
red delicious apple 100

730
1.5 scoops whey generic 175
3 cereal bars 330

830
Phenadrine pill

920-1013, workout

6 scoops Xtend in 1/2 gallon water

1005, Post
remainder of Xtend in gallon jug
3 scoops whey isolate 360
70 g maltodextrin [/b]230[b]

1025-1055, Cardio
jog 3 track laps, then alternate with 1 walk and 1 or 1.5 laps jog [8 laps = mile, i did 2 miles and change]
i say 300 cals

1115, bed
30 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM 65

3099

===

3-31, Tuesday, Lower + Cardio

830 am, up
Phenadrine pill

900
1.5 scoops whey generic 175
banana 109
cereal bar 90
2 fish oil pills, 1 flaxseed oil pill, 2 Multivitamins 65

1115
albacore tuna packet 170
red delicious apple 100

211
1.5 scoops whey generic 175
3 cereal bars 330

445
-- same as 211 meal 505

745
albacore tuna packet 170
banana 109
red delicious apple 100

845
Phenadrine pill

920-1025, Workout

6 scoops Xtend in 1/2 gallon water

lying single leg curls
x10 40 lbs L, no rest, x10 40 lbs R
x10 50 lbs L, no rest, x10 50 lbs R
x8 60 lbs L, no rest, x8 60 lbs R
x8 60 lbs L, no rest, x8 60 lbs R

leg extensions
x10 50 lbs
x10 100 lbs
x10 150 lbs
x10 180 lbs

single leg leg press
x10 3 plates L, no rest, x10 3 plates R
x10 3 plates +50 lbs L, no rest, x10 3 plates +50 lbs R
x10 5 plates L, no rest, x10 5 plates R
x10 7 plates L, no rest, x10 7 plates R
x10 7 plates L, no rest, x10 3 plates R
x10 7 plates +50 lbs L, no rest, x10 7 plates +50 lbs R NEW Personal Best
x8 7 plates +50 lbs L, no rest, x8 7 plates +50 lbs R, starting to feel exhausted
x6 7 plates +50 lbs L, no rest, x6 7 plates +50 lbs R
x10 7 plates L, no rest, x10 7 plates R
x10 7 plates L, no rest, x10 7 plates R

abductor superset w/ adductor
x15 150 lbs, no rest to add x15 150 lbs
x15 150 lbs, no rest to add x15 150 lbs

1030, Post + Stretches
remainder of Xtend in gallon jug
3 scoops whey isolate 360
70 g maltodextrin 230[b]

1035-1055, Cardio
1 lap jog, 1 lap walk alternate on track
short time because gym complex closes at 1100, plus it's getting late!!

1140, bed
30 almonds 300
2 fish oil pills, 1 flaxseed oil pill, 2 MSM [b]65[/b

2463

===

4-1, Wednesday, Cardio

1000 am, up

1005
Phenadrine pill

1030
albacore tuna packet 170
banana 109
cereal bar 90
2 fish oil pills, 2 Multivitamins 45 out of flaxseed oil pills...

1200
1.5 scoops whey generic 175
2 red delicious apples 200

200
albacore tuna packet 170
2 apples 200

530
1 scoop VanillaSlam whey 145
cereal bar 90

630, eat out with visiting parents
salad w/ broccoli, carrots, light ranch dressing 300, est
whole wheat muffin 250, est

830
Phenadrine pill

925-955, cardio
6 scoops Xtend in blender bottle during
track
not really keeping track of it all, but 1 lap walk, 1 lap jog. sometimes 1.5 or 2 laps jog, but never more than 1 lap walk.
est 450 cals, was hard stuff

1010, bed
1/2 medium tub fat-free cottage cheese 240
25 almonds 300
2 fish oil pills, 3 flaxseed oil pills, 2 MSM 95, new fish flaxseed oil brand

2579

===

4-2, Thursday, Cardio

846 am, up
Phenadrine pill

900
albacore tuna packet 170
2 bananas 218
2 fish oil pills, 3 flaxseed oil pills, 2 Multivitamins 95

1130
2 cereal bars 180
... first meal in a long time w/o protein. sick to my stomach of tuna, wheyed out, just skipped it all together, a moment of

weakness, sigh

230
1 scoop VanillaSlam whey 145
2 bananas 218

400
1 scoop VanillaSlam whey 145 w/ 3 scoops Xtend
2 cereal bars 180

-- it's 635 now, rest of day is planned

800
1 scoop VanillaSlam whey 145
red delicious apple 100
182 g raw broccoli 61

900
Phenadrine pill

930-1015, cardio
stairclimber

1130, bed
1/2 medium tub fat-free cottage cheese 240
2 fish oil pills, 3 flaxseed oil pills, 2 MSM 95

-- will make final tally after cardio.

[n88tr]

Reading over the massive post, seeing lots of errors.

Some I can't explain like why I listed some workouts at SnapFitness before the leg workout, which happened on a Wednesday, the day of me registering at SnapFitness. Makes no sense.... order I guess not that important, dates messed up no biggie.

Phenadrine comments
Near end of spring break, started to feel hungry again after meals, sometimes just 30 later hungry again. Ignored it, drank extra water or chewed some gum. So now, early april, I don't feel any appetite suppression anymore and that was the first thing [appetite suppression] I noticed when I started to take Phenadrine. So now I'm thinking my body had adapted to it and I'm just taking it to finish off the bottle. Can't be 100% sure it's useless to me but I'm tempted to stop taking it, but on the other hand I don't like doing 1/2 work and stopping it half way through [got like 20 pills left or so] or just plain not finishing something is never something I willingly give into. I don't know how many times I've broken promises or stopped short, but each time hurt, each time was something I've beaten myself up over again and again. I used to do it a lot and sometimes during WOs I do it, tell myself that I want to quit and I should just do it, that sometimes gets me jacked for some pain reps, or to do another set that I didn't think 20 seconds ago I could do.

Been thinking about starting some NO2 back up after Phenadrine is over with, and I'll still be cutting then. I got a great haircut a few weeks back during spring break, and wore one of my mail-order shirts to workout. [Engrish stuff, look it up if you don't know what that means]. I normally don't wear anything but my "power" shirt which is a UW Whitewater design t-shirt that the UW bookstore first started to sell but then they stopped making t-shirts and have since only sold sweaters, hoods and sweatpants. So the t-shirt is a one of a kind, dark brown with grey whitewater letters sort of like a reverse football jersey but nice cotton and a good fit. That shirt has been through a lot of weight changes, I got it freshman year when I picked up my books [we rent 90% of books on campus, never pay cash or credit for stuff unless it's like work packet or something you're going to write on, save TONS of money to rent]. I was what, 200 something then, I went on my fake cut later, further I went way down in weight then back up to 230 on my bulk and now I've been cutting with it. I remember posting in the "fav shirt to workout out in thread" or w/e it was called that I wear my "power" shirt maybe 2 weeks straight w/o washing it and I didn't mind. People didn't think that was cool, but whatever. I feel a closeness to the shirt, not that it's lucky or anything, but when I workout I wear THAT shirt, it's just another routine thing. Like Xtend goes with my gallon jug, it's just an association-thing. So ANYWAYS I didn't wear my "power" shirt, instead I wore my maroon Engrish t-shirt. I was doing lateral raises and took 30 seconds to just catch my breath and drink some Xtend and I looked over at the mirror to my right, behind the cable-cross over machine and while sweating my shirt through, I thought,
"holy sh.it, is that me?" I didn't look "fat" like I normally look, that was a trip for me. I always think of Alex, n88tr, ME, as being fat. It's another association-thing, but on my cut I want TO BREAK that association. But then all I had to do was poke a finger as my stomach and remind myself that I still had a journey to go before I could be confident with my body and my self-image. But it was nice to have one of those very rare "holy sh.it" moments for myself. My forearms have very little fat now, veins show and look nuts when I workout, grabbing dumbbells they get super pumped. My upper chest is a lot more visible, though I still have too much of it and not really any lower chest. I def think I've made muscular gains on my cut, as well as lose fat.

Dunno how much longer I have to cut but like I think of it, I'm not starving and I eat every 2 or 3 hours so I'm getting in some food of some sort, and doing cardio more regularly like I ALWAYS should have. Fu.ck me but I should've done cardio on my bulk, I got so much fat there, sloppy eating with protein bars and sh.it like that. That's another thing I beat myself with, when I go home there is shi.tty food everywhere. It's a miracle my family isn't 300 lbs each, I don't know how they're not. My older bro, all he eats is fast food, frozen pizza, cheerios, popcorn and oatmeal. That's it, I'm dead serious, that's his "diet." He's kind of a night-owl so if I want to see him on the weekends [I go home saturday night so I can get work done on sunday] so I have to stay up late friday night so see him, and by that I mean like 1130 or midnight when he comes down from his room to make up a frozen pizza, and he eats the whole thing himself. So there's shi.tty food everywhere at home and when I am tempted I just poke my fat ass or stomach and tell myself "sure go ahead fatass, eat up, waste your cardio hardwork. Idiot." So that dissuades me from eating bad crap and I just go out and buy chicken breasts, unfreeze them and cook them up. That's been my "cut cheat" for a while now on the weekends, making up 2 or 3 tupperwares full of chicken breast pieces. If I'm lucky the family goes out for a steak dinner, I get some there but I always have to watch myself and not overconsume, that's the one thing that has recently gotten me very angry when I fail to keep my calories low. It just means that if I eat 600 over or whatever, that the cardio i did that day and the day before was for nothing and that makes me angry. But it's good, used to it I mean, that the family runs out for fast food breakfast, lunch, and usually dinner while I just eat some tuna and a cereal bar [i found a crap load of the things, 90 cals each with no sat-fat, a good find]. "Alex, don't you want to eat something else?" Oh you mean something with trans-fat mom? No thanks I'm good. They're good people don't get me wrong but I don't talk about nutrition, working out, supps or anything I am really passionate about with them because they don't get it an my dad says it's unhealthy, he doesn't even believe in multivitamins, and that always throws me for a loop. I do my thing, sweat it up and push weights thinking I'm working hard and they sit around and watch TV. I told my parents I had wished when I was younger I was involved in sports as a kid so I would more athletically-inclined as I grew older, but that never happened so I feel like I'm playing catch up with a lot of guys but like I like to think, 'don't worry about things you can't control,' that helps sort out a lot of the BS.

Weight is 214-217 now, down from my top bulk of 230. Not bad I guess, dunno. Want to keep on going, get to 200 and then I'll feel a bit more happy. See what 200 looks like and if I still have stomach and thighs fat, keep on going. I'm just afraid, haven't succumbed to it, but still aware of 'not taking it so hard cutting-wise as i keep getting lower in weight.' I need to, and have so far, been cutting like I was back when I was 300 lbs. Granted, my diet is far and beyond better even though i drastically changed it back when i was jogging track 30 minutes every night AND weight-training EVERY DAY LIKE AN IDIOT thanks for to my dumbass PT back when i was super heavy but even with a much better diet i know it will be hard to lose after 200 lbs, as i get lower and lower but just have to keep pushing hard and forget about what was and think about where i want to be.

[n88tr]

920 [took me a longer time to eat previous meal, push time back a bit]
Phenadrine pill

945-1015, cardio
stairclimber
401 cals, 2.54 miles

1130, bed
1/2 medium tub fat-free cottage cheese 240
30 almonds 300
2 fish oil pills, 3 flaxseed oil pills, 2 MSM 95

2292, minus cardio = 1891. Low!

===

4-3, Friday, Back + Shoulders + Lower Chest at SnapFitness

945 am, up
Phenadrine pill

1000
1 scoop VanillaSlam whey 145
2 bananas 218
2 fish oil pills, 3 flaxseed oil pills, 2 Multivitamins 95

[n88tr]

Aww man I gotta stop doing this... I'm such a procrastinator and that's a bad thing because I'm a college student too!

Large post incoming!

[n88tr]

I have all diet and workouts recorded but I don't have the time to organize it all then put BOLD and Italics on it all. So you'll just get workouts and some comments... then I start up today's sh.it and try to post more regularly. I've been so busy... I procrastinated on one assignment and that was a superbad idea and now I'm playing supercatch up. Dunno if I'll make it but I'll do my damndest.

4-3, Back + Shoulders @ Snap Fitness
4-4, OFF
4-5, Biceps + Upper Chest @ Snap Fitness
4-6, Triceps + Calves + Cardio @ University Gym
4-7, OFF
4-8, OFF
4-9, Lower + Middle Chest @ University Gym
4-10, Back + Shoulders @ Snap Fitness
4-11, Biceps + Triceps + Calves @ Snap Fitness
4-12, OFF
4-13, Back + Calves + Cardio @ University Gym
4-14, OFF
4-15, Lower + Cardio @ University Gym

So here we go!

4-3, Back + Shoulders @ Snap Fitness

low row machine
2x20 50 lbs
x8 100 lbs
x8 110 lbs
x8 120 lbs

pulldowns, horizontal grip
x8 100 lbs
x8 150 lbs
x6 170 lbs

seated overhead dumbbell military press
x8 30's
x8 35's
x8 40's
x0 45's, can't get it up, no one to spot me :(

standing dumbbell lateral raises
x8 15's side, x8 15's front [1 rep is both arms in unison] [this is 1 set]
x8 20's side, x8 20's front [" "] [this is 2nd set]
x8 20's side, x8 20's front [" "] [this is 3rd set]

seated bent over dumbbell laterals, side raises
x9 10's
x9 15's
x9 20's
x7 40's

tricep machine extensions [i did these with Steve PT so I'm continuing to do them]
2x12 60 lbs

===

4-4, OFF

===

4-5, Biceps + Upper Chest @ Snap Fitness

rope hammer curls
2x20 30 lbs
x8 50 lbs
x8 70 lbs
x8 80 lbs
x8 90 lbs

1-arm rope hammer curls [short rope attachment]
x8 30 lbs L, x8 30 lbs R
x8 40 lbs L, x8 40 lbs R

standing alternating dumbbell curls
x8 20 lbs L, x8 20 lbs R

1-arm rope hammer curls, revisited
x8 20 lbs L, x8 20 lbs R
x8 30 lbs L, x8 30 lbs R

incline dumbbell bench press
x8 25's
x8 30's
x8 35's
x8 40's

incline press machine [a lot like the hammer strength but on an angle]
x10 70 lbs
2x10 90 lbs
x8 110 lbs
x8 130 lbs
x5 140 lbs, getting tired out

chest press machine [like above machine but less angle]
x8 70 lbs
x8 80 lbs
x7 100 lbs

incline press machine, revisited
x5 50 lbs
x8 70 lbs
x4 90 lbs

===

4-6, Triceps + Calves + Cardio @ University Gym

seated tricep extensions machine
2x20 100 lbs

pressdowns, triangle attachment
x9 70 lbs
x9 80 lbs
x9 90 lbs
x9 100 lbs
x9 110 lbs
x9 150 lbs

pressdowns, 1-arm
x8 40 lbs R, x8 40 lbs L
x8 80 lbs R, x8 50 lbs L [80 barely under control]
x8 60 lbs R, x8 40 lbs L
x8 50 lbs R, x8 50 lbs L

pressdowns, rope
x8 50 lbs
x8 60 lbs
x8 70 lbs
x8 80 lbs
x8 90 lbs
x8 100 lbs

standing cable overhead tricep extensions [the one where you're a few feet from the machine and the rope is over your head and you push it away from your head forward... if you get what i mean]
x6 50 lbs
2x8 40 lbs

seated tricep extensions, revisited
x8 150 lbs, plates touch, as deep as I can go
x8 190 lbs
2x8 150 lbs

leg press toe press
x10 7 plates
x10 9 plates
x10 11 plates
x0 17 plates, arrgh
2x10 15 plates

seated calf raises
2x10 1 plate
2x8 3 plates

standing calf raises, at 212 lbs bodyweight
x10 50 lbs
x10 100 lbs
x10 150 lbs
x8 210 lbs
x6 250 lbs
x3 290 lbs, stack, still hard on my back, kept reps low

cardio
stairclimber, 30 mins
341 calories, 2.51 miles

===

4-7, OFF

===

4-8, OFF

===

4-9, Lower + Middle Chest @ University Gym

leg extensions
2x15 50 lbs
x8 100 lbs
x8 150 lbs
3x8 200 lbs, stack

abductor [outer leg part], kept rest times low, 20 seconds only
x15 100 lbs
x15 150 lbs
x8 150 lbs
2x6 200 lbs
2x4 290 lbs
3x8 250 lbs

leg press
x1 11 plates, too light, finished set x7 13 plates
x8 13 plates
2x8 15 plates

1-leg leg press
x8 5 plates L, x8 5 plates R, killin' myself to get these reps

hammer strength machine
2x8 90 lbs
x8 140 lbs

pec deck flyes
x8 140 lbs
2x8 170 lbs
2x8 190 lbs

dumbbell flyes, flat bench
2x8 25's
2x8 35's

dumbbell bench press, flat bench
2x8 35's
2x8 40's
x8 50's

===

4-10, Back + Shoulders @ Snap Fitness

pulldowns
x15 70 lbs, grip horizontal
x15 70 lbs, grip vertical
x15 70 lbs, grip horizontal
x15 70 lbs, grip vertical
x7 120 lbs, grip horizontal
x7 120 lbs, grip vertical
x7 120 lbs, grip horizontal
x7 120 lbs, grip vertical
x6 150 lbs, grip horizontal
x6 150 lbs, grip vertical
x3 190 lbs, grip horizontal
x3 190 lbs, grip vertical

low row machine
x8 80 lbs
x7 90 lbs
x6 100 lbs
x5 120 lbs
x4 140 lbs, feels like 260 on the university cable row machine

dumbbell bent over laterals, side raises
x10 10's
x10 15's
x10 25's

pec deck rear flyes
x8 90 lbs
x7 100 lbs
x6 110 lbs, feels like 140 on university pec deck rear flyes machine

seated overhead dumbbell military press
x8 35's
x8 45's, incredible i actually did it, I'm gonna call this a NEW Personal Best because I was unassisted and all the reps were good. On a cut, I call this amazing for me.

seated overhead dumbbell military press, 1-arm at a time
x8 35's L, x8 35's R

standing dumbbell lateral raises
x15 15's side, x15 15's front [1st set]
x15 15's side, x15 15's front [2nd set]

shoulder press machine, going real slow on negative movement
x8 80 lbs
x8 110 lbs
x8 100 lbs

===

4-11, Biceps + Triceps + Calves @ Snap Fitness

pushdowns, rope
2x15 40 lbs
2x8 60 lbs
x6 70 lbs
x6 80 lbs
x6 90 lbs

pushdowns, 1-arm
x6 40 lbs L, x6 40 lbs R
x6 40 lbs L, x6 40 lbs R
x1 60 lbs L, finished set x1 50 lbs x8 40 lbs R
x8 50 lbs L, x8 50 lbs R

standing cable overhead tricep extensions [the one where you're a few feet from the machine and the rope is over your head and you push it away from your head forward... if you get what i mean]
x8 30 lbs
x8 40 lbs
x8 60 lbs, gettin' hard
x8 80 lbs, where the muscle is made

dumbbell kickbacks
x6 15 lbs L, x6 15 lbs R
x6 25 lbs L, x6 25 lbs R
x6 35 lbs L, x6 35 lbs R, New Personal Best, hard to control the negative but it wasn't that bad

seated tricep machine extensions
x6 150 lbs, stack was crazy hard for some reason, really hard to do

barbell curls
x8 bar [45] plus 40 lbs

rope hammer curls
x6 50 lbs
x6 60 lbs
x6 70 lbs
x4 100 lbs

seated calf raises
2x12 2 plates
x12 3 plates
x12 4 plates

leg press toe press, kept rest times between sets low, keep the pressure on em' going. rested for 3 deep breaths, dunno, 10 seconds maybe
x10 300 lbs
x10 390 lbs, stack
3x10 390 stack plus 50 dumbbell on the sled
3x30 250 lbs, all pain reps after 1st set was done

===

4-12, OFF

===

4-13, Back + Calves + Cardio @ University Gym

lat row machine
x15 60 lbs
x15 70 lbs
x15 100 lbs
x15 120 lbs
x12 140 lbs
x12 160 lbs
x4 200 lbs, finished set x4 170 lbs

cable row, form very tight and body upright throughout
2x8 100 lbs
2x8 120 lbs
2x8 140 lbs
2x12 100 lbs
8x8 100 lbs, crazy pump in forearms, biceps and back with these

dumbbell bent over laterals, side raises
2x10 25's
4x7 35's

lat row, revisited
x3 120 lbs, pad hurts chest for some reason, finished set x3 110 lbs
4x7 110 lbs

back hyper extensions
x8 bodyweight
2x8 bodyweight plus 10 lb plate

seated calf raises
2x15 2 plates
2x15 3 plates

standing calf raises
4x15 50 lbs, after 1st set all others were pain reps. i tried to ignore it and just listen to music, wasn't so bad.

cardio
stairclimber
lv 8 instead of usual level 6, made it really hard surprisingly
254 cals for 20 minutes, felt like i was dying, sweating like crazy

===

4-14, OFF

===


4-15, Lower + Cardio @ University Gym

1000 am, up

1030
1.5 scoops whey generic 180
2 bananas 218
sliced apple 90
2 multivitamins, 2 fish oil pills, 3 flaxseed oil pills 95

1245
chicken breast pieces 350
3 cereal bars 135

-- it's 300 now, rest is planned

400
1.5 scoops whey generic 180
1 cereal bar 90
2 bananas 218

-- plan to eat again at 620, then again at 900 and workout at 1000-1050

Stopped taking my Phenadrine, certain it's not helpful any more. Can't be certain but I think it helped me initially when I went from 230 to 212. Been at 212 to 215 for a few weeks now. Haven't been doing cardio as much as I should, my feet hurt, that's my excuse.

Been hitting the Calves a lot, trying to shock them, I plan on taking next week easier on them, like a transition shock. One week hard, next easy, repeat.

I don't have a lot left to lose, it's all in my thighs and stomach. Maybe 10 lbs more then I'll maintain for a while with a little more carbs. It's all about just getting that cardio done and keep doing it until I die basically, lol.

Feeling weak most times I workout but I console myself with the thought that it's a cut and my carbs are lower, thus less energy. I feel hopeful for the future when I bulk again, this time CLEAN and with cardio and I can make more weight gains there. Been pushing still really hard during workouts and even if it's a cut there's no way I'm taking it easy. Honestly I'm probably working harder with the weights on my cut then I was on my bulk. I've made NEW Personal Bests on my cut and I think that says a lot.

On 4-11, when I did Biceps + Triceps + Calves @ Snap Fitness the meal before I went to the gym, I over carbed because I was going nuts and a lack of energy. I remember I ate my usual meal of carbs and protein and then added on 2 more cereal bars and 2 slices of raisin bread. Dunno if it's a cheat, I guess so. Felt really good after that, like I was human again, lol.

Been really really busy with school work. In my graphic arts class every assignment I've turned in I did slightly wrong so I have 4 projects to redo, that and a speech and paper for my speech class, the big portfolio I put off and am catching up on for my nutrition class, and a group audio project i have to do friday. I do a little gaming at night usually but the majority of my time is working... summer break is coming soon.

[n88tr]

EDIT: 400
1.5 scoops whey generic 180
2 bananas 218

620
packet mesquite albacore tuna
2 cereal bars 180

900
packet mesquite albacore tuna 170
2 sliced apples 200

1000-1050, Lower

-- will post when I get back

1120, Post [was so close to bed time i didn't use bed foods like almonds]
orange pack 110
3 scoops whey generic 360
2 fish oil pills, 3 flaxseed oil pills, 2 MSM 95

1130, bed

will do numbers when i return...

===

4-16, Thursday, Shoulders + Calves + Cardio

845 am, up

900
1.5 scoops whey generic 180
2 bananas 218
2 fish oil pills, 3 flaxseed oil pills, 2 Multivitamins 95

1130
mesquite albacore tuna packet 170
2 sliced apples 200

200
1 scoop VanillaSlam whey 145
3 cereal bars 135

400
-- same as 200 meal, 280

700
small can tuna in water 110
3 cereal bars 135 [I have 3 flavors to pick from but it's getting a little old i'll admit]

800
1/2 scoop SuperPump 250

-- it's 815 now, rest is planned

830, workout

-- will post when I get back

4 scoops Xtend during

930, Post
3 orange juice packs 330
3 scoops whey generic 360
2 scoops Xtend

945-1045, cardio
stairclimber

1200, bed, late b/c i got to go somewhere off-campus and then return for tomorrow
25 almonds 300
2 fish oil pills, 3 flaxseed oil pills, 2 MSM 95

-- again will do numbers when i return

[n88tr]

EDIT: 4-15, Lower @ University Gym [there was no cardio, i went in too late]

caloric total: 2809. Good!

workout:

4 scoops xtend during

leg press [was being used by a few guys so i could only get in 1 set]
x20 7 plates [feet together, no room between feet]

leg extensions
2x15 50 lbs
2x15 70 lbs
2x15 100 lbs
2x15 150 lbs, starting to hurt pretty good
2x8 200 lbs [stacks is 220]

abductor
x15 150 lbs, barely feel it
6x7 290 lbs, stack
6x12 200 lbs

lying single leg curls
x5 80 lbs L, x5 80 lbs R [form good and just went for it] NEW Personal Best
x7 60 lbs L, x7 60 lbs R
x6 70 lbs L, x6 70 lbs R

alternating dumbbell lunges, stationary position [only move out to lunge with one leg then come back and lunge again with other leg, not walking lunges]
x8 25's L, x8 25's R
x1 50's L, x1 50's R [friggin hard!]

-- Heavy leg extensions hurt my legs just above my ankles where the pad rests. It's the right place for it on my legs but it's heavy and my skin is red and peeling a little bit. All my hair on my legs down there has just been pushed off by force by the pad, lol. I try not to do too many extensions, if i do i get shin splints and those really suck.

===

4-16, Thursday, Shoulders + Calves + Cardio

caloric total: 2753. Good! Minus cardio: 2333.

workout:

4 scoops xtend during

dumbbell military overhead press
2x10 25's, warm up

dumbbell arnold press [new one for me]
2x8 20's, getting form right

dumbbell military overhead press
2x6 35's

dumbbell arnold press
x0 35's [not as easy as i thought it'd be]
2x6 30's

dumbbell military overhead press
2x6 40's

shoulder press machine
x0 150 lbs
x6 130 lbs
x5 140 lbs
x6 120 lbs

iso-lateral behind the neck press machine [uses plates]
x6 90 lbs
2x6 70 lbs
x4 90 lbs, getting wiped out

seated calf raises, rest time 20 seconds
x40 1 plate
x30 1 plate
x25 1 plate

standing calf raises, rest time 20 seconds
8x10 50 lbs +bw 212 [estimated]
2x10 100 lbs " "

stairclimber
lv 6, 20 minutes, 220 cals

stationary bike HIIT
lv 10 low for 2 minutes, lv 20 for 1 minute hard and fast as i can [quads a hurtin'!], 20 mins total, 200 cals

-- It's so friggin' hard for me to get those machine shoulder presses up, takes 5 seconds for me to just push up and get ready to go down for the first rep. I do this thing where when i'm pushing, i shake my head a bit, either left or right to just put all i have into the rep. i think of it as shaking my head 'no' for quitting, i wont stop until i get it. most times it works, not that it's a trick or something, but that's just what happens when i'm giving 100%, my head shakes like that.

With the seated calf raises those were a struggle, the first set being the hardest. I got that pain and burn combo after 15 reps and the rest were just seeing how far i could go. When i got up to refill my blender bottle after the first set, i got a huge pump in my calves, but it didn't last. i rested for 20 seconds and then still feeling my calves being warm and full of blood, i hit em again and again. The standing raises weren't that hard, i think i should have done 12 or 14 reps instead of 10 for all those sets. Still thinking of a 15x15 workout for those, really push until i got nothing left... haven't done one of those yet but i soon will.

I got the idea for arnold presses from Mitty's log i think, reading over it. I didn't know wtf arnold presses were so i looked em up and read they hit all shoulder parts at once so i figured that was something i outta try so that's the story behind that. Harder than i thought they'd be but i'm gonna make them a standard now.

===

4-17, Biceps + Triceps + Back + Cardio @ Snap Fitness

820 am, up [got a 900 am studio recording group project to do]
1.5 scoops whey generic 145
3 cereal bars 135
2 fish oil pills, 3 flaxseed oil pills, 1 multivitamin [2 was ODing, no need to do that] 95

1150, late :(
small can tuna in water 120 [adjusted yesterday's wrong 110 posted in the total count]
2 sliced apples 200

200
small can tuna in water 120
2 bananas 218
2 sliced apples 200

300, go home for weekend, return Sunday for little homework
I will post diets and workouts when I return... I will miss you Dungeon.

Gonna search for a new carb source. I seem to cycle in and out of eating the same foods over and over [hell i eat 5-7 times a day so i kinda have to]. Make up some brown rice, chickens for the week... try to relax even though exams and final projects are coming up.

I stopped the Maltodextrin for a while, it chunks up in my blender bottle even with the wire ball helping out. It sticks to the wire ball and the sides of my blender bottle, even when i furiously shake it to get it loose. That and my second to last time i was at SnapFitness and doing my post before i left i drank my whey in 10 seconds and my malto in 10 seconds too, and that caused my stomach to extenuate quite a bit. I gained like 2 lbs of water weight in 1 minute or so and that really hurt, like physically. If I take it slow with the malto it sticks in the blender so that's why i took it fast, to get it down before it chunked up on me. I do have 10 lbs of dextrose left but i don't think i'm supposed to just tablespoon in 20 spoons and take that as my fast-digesting carb.. i think i'm just supposed to supplement my fast-digesting carb with the sugar, not just take the sugar alone.

Cut is going well but i'm not happy with where I am right now so I'll take weight tomorrow morning at home and see where i'm at. Like i've said before it's not a numbers game, but appearances but the number does matter somewhat to me. I'm at 212 lbs [i can sort of feel where i am if you know what i mean, experienced guys] but i think it need to weigh about 195 and then that's where i won't have the stomach. I remember way back when i was 185 and i wasn't as muscular [i am a thin build, sadly] as i am now, but nor was i thin in my opinion. I can't really remember what i looked like back then but my diet was screwy. I ate a lot of soup [no protein here!], toast, turkey, and other carbs with little protein. I did more cardio but didn't monitor calories or carbs or protein or anything. I didn't eat 6 times a day either, it was 4 or 5, 5 on a big day. Don't remember exactly when that was, I think during my time at University Wisconsin Waukesha, a sister college of UW Whitewater where I am now. Then i gained a sh.itload of weight for w/e reason....

SuperPump 250 now, just looking for a feeling during the workout, something to keep it interesting. Workouts are fun but sometimes boring anyways so that's why i'm starting my NO2 again. I have about 1/3 tub left of the stuff so i'll finish it off. Cutting til... i don't know... end of april and i'll do an evaluation where i am. Decide if i need to push harder all around [get in that "i'm 300 lbs" mindset and really push crazy hard like i did back then] or if I need to do other things, we'll see. 10,000 some views, thanks for sticking with me and as always, comments + questions are very welcome!!

[dapack]

Originally Posted by n88tr

EDIT: 4-15, Lower @ University Gym Gonna search for a new carb source. I seem to cycle in and out of eating the same foods over and over [hell i eat 5-7 times a day so i kinda have to]. Make up some brown rice, chickens for the week... try to relax even though exams and final projects are coming up.

Try quinoa, it is a grain, seed actually, out of south american and is also high in protein here is some info.

In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthful choice for vegetarians and vegans. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source.[3] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.

I make it with 1/2 of ground turkey and 2 srvs of brocholli, i cannot stand brown rice, so this is my alt.

[n88tr]

Yeah I tried some of that. Was OK. I like brown rice better, personally.

Thanks for tip.

[n88tr]

4-17, Biceps + Triceps + Back + Calves @ Snap Fitness, CONTINUED Edit, there was no cardio

530 pm, late :(
1.5 scoops whey generic 175
3 bananas 315

730, cheat overcarb
1.5 scoops whey generic 175
4 slices raisin bread w/ butter, est 600
3 cereal bars 270

915
1 scoop SuperPump 250

930-1030, workout

4 scoops Xtend in 2/3 gallon water

rope pushdowns
2x15 40 lbs
x6 50 lbs
x6 60 lbs
3x6 80 lbs

1-arm rope pushdowns
x6 50 lbs L, x6 50 lbs R [was really hard, taking each rep slowly to keep under control]
x6 40 lbs L, x6 40 lbs R

seated tricep pushdowns machine
x10 100 lbs
x8 150 lbs, stack [like last time, very hard to do these]

dumbbell kickbacks
x8 15 lbs, x8 20 lbs, x8 25 lbs L [1 big set]
x8 15 lbs, x8 20 lbs, x8 25 lbs R [another big set]

seated dumbbell overhead extensions
x10 15 lbs, x10 20 lbs L
x10 15 lbs, x10 20 lbs R

standing alternating dumbbell curls
x16 20's [1 rep L, 1 rep R, 1 rep L... on like that]
x16 30's [" "]
x16 40's [" "] NEW Personal Best
x16 30's [" "]
x16 30's [" "]

pulldowns
x15 100 lbs, vertical grip
x15 100 lbs, horizontal grip
x8 150 lbs, vertical grip

seated calf raises
x40 1 plate
2x15 2 plates
x3 5 plates NEW Personal Best

1030, Post + Stretches
400 g white rice cooked 520 [112.8 carbs]
3 scoops whey generic 360
2 scoops Xtend

120 am, bed [up late brother bonding]
20 almonds 250
2 fish oil pills, 3 flaxseed oil pills, 2 MSM 95

3943. Well I had an overcarb meal, that bread with butter. And my post was bigger than usual. Not sorry about it though, was a good eat and workout day. Not to sound overly-dramatic but workout was supernatural, every rep felt hard and was in good form. Made new weight with dumbbell curls and then briefly with seated calf raises. Those 1-arm pushdowns were incredibly hard.

-- I will post weekend's eats later, I have a project I need to cut out and assemble.

[n88tr]

4-18, Saturday, OFF

had another cheat, 2 pieces chocolate cake. unknown calories, was a high day.

===

4-19, Sunday, OFF

back on track, diet was good, calories usual 2700 range.

===

4-20, Monday, Middle Chest + Back

1000 am, up

1030
chicken breast pieces w/ tabasco sauce 300
2 bananas 242
1 cereal bar 90
2 fish oil pills, 3 flaxseed oil pills, 1 multivitamin 95

1200
chicken breast pieces w/ tabasco sauce 300
3 cereal bars 270

200
-- same as 1200 meal, 570

530
packet mesquite albacore tuna 170
2 cereal bars 180

730
chicken breast pieces w/ tabasco sauce 300
4 cereal bars 360

830
1 scoop SuperPump 250

915-1030, workout

4 scoops Xtend in 3/4 gallon water

hammer strength
2x10 90 lbs, warm up
x6 140 lbs
x6 160 lbs
x6 180 lbs

dumbbell bench press, flat
x6 40's
x6 50's
x6 55's, NEW Personal Best b/c it was a complete set with my heaviest weight

dumbbell flyes, flat bench
3x6 35's, deep stretch, no easy reps here
2x4 45's
x10 30's, incredibly hard for some reason

vertical chest press machine [new one for me]
x6 100 lbs
x6 90 lbs
x4 100 lbs, finished set x3 80 lbs, heavy muscular fatigue

pec deck flyes
x4 150 lbs, x4 130 lbs, x5 120 lbs, x7 90 lbs [1 big set, no rest]

lat row
x15 60 lbs
x6 100 lbs
x6 110 lbs
x6 120 lbs
x6 130 lbs
x6 140 lbs

cable row
x8 80 lbs

pulldowns, wide bar
x8 80 lbs
x8 120 lbs

pulldowns, cable row attachment, prism thing
x6 100 lbs
x6 120 lbs
x6 140 lbs

1030-50, Post + Stretches
3 scoops whey isolate generic 360
2 scoops Xtend
250 g white rice cooked 325 [70.5 carbs] it's a lot to eat!

1130, bed
25 almonds 300
2 fish oil pills, 3 flaxseed oil pills, 2 MSM 95

3957. High. Chicken adds up pretty fast.

-- Didn't have any time for cardio. Damn but I'm missing sessions. On the other hand I don't think I've ever hit my chest harder. I was craving more and more even though my body just couldn't put out anymore, i just wanted more and more. Typically this is how i am working out, but today was special, i was really craving.

===

4-21, Tuesday, Lower

845 am, up

855
1.5 scoops whey isolate generic 175
sliced apple 100
2 fish oil pills, 3 flaxseed oil pills, 1 multivitamin 95

1130
packet mesquite albacore tuna 170
4 cereal bars 380

230
chicken breast pieces drown in tabasco sauce 300
4 cereal bars 380

513
chicken breast pieces drown in tabasco sauce 300
sliced apple 100
small head of broccoli 10
orange juice pack 110

730
-- same as 513 meal, 520

830
1 scoop SuperPump 250

920-1030, workout

4 scoops Xtend in 3/4 gallon water

leg extensions
2x15 50 lbs
4x8 200 lbs [20 lbs more and i'd be stacking]

1-leg lying leg curls
x8 50 lbs L, x8 50 lbs R
x7 70 lbs L, x7 70 lbs R
x3 80 lbs L, x3 80 lbs R
x8 60 lbs L, x8 60 lbs R

leg press, feet together no space between them
x2 7 plates, too light finished set x2 9 plates
2x10 13 plates
2x10 15 plates

1-leg leg press
x6 5 plates L, x6 5 plates R
x6 5 plates + 50 lbs L, x6 5 plates + 50 Lbs R
x6 7 plates L, x6 7 plates R
x4 7 plates +50 lbs L, x2 5 plates + 50 lbs R NEW Personal Best

abductor
x12 150 lbs
x12 200 lbs
6x6 250 lbs
3x6 290 lbs, stack

1030-45, Post + Stretches
3 scoops whey isolate generic 360
250 g white rice cooked 325
2 scoops Xtend

1215, bed
25 almonds 300
2 fish oil pills, 3 flaxseed oil pills, 2 MSM 95

4240. Wow high. Been eating sort of bulky recently, not a conscious decision.

Workout was ok, been trying to get better numbers on the leg press with both feet together to work on my outer sweep. In terms of my legs which i've been told are my best asset, the outer is decent i guess but it's never really good enough is it? Maybe it's just me but i don't see how i was leg exting with 300 and then 315, the stack at the old YMCA. I think i was on a bulk then, that helped out a lot, the extra energy. I've seen good gains from leg exts so i'm doing them sporadically, don't want to lose my power and struggle with 150 or something lame like that.

===

4-22, Off

1015 am, up [gingerly lol, at 640 am i awoke for a piss and fell out of bed, my legs weren't ready. that's a first]

1030
1.5 scoops whey isolate generic 175
large banana, lol it was thicker than my wrist, damn it was big, call it 240
sliced red delicious apple 100
2 fish oil pills, 3 flaxseed oil pills, 1 multivitamin 95

1230
chicken breast pieces drown in tabasco sauce 300
sliced red delicious apple 100
40 g raw broccoli 14

200
packet mesquite albacore tuna 170
sliced red delicious apple 100

400
-- same as 200 meal
plus 40 g raw broccoli, 14

600
1.5 scoops whey isolate generic 175
banana 200
kashi bar 230

900
1.5 scoops whey isolate generic 175
25 almonds 300

1200,bed
25 almonds 300
2 fish oil pills, 3 flaxseed oil pills, 2 MSM 95

3048. A bit high.

===

4-23, Thursday, OFF

845 am, up

900
1.5 scoops whey isolate generic 175
large banana 200
Orange Juice pack 110
2 fish oil pills, 3 flaxseed oil pills, 1 multivitamin 95

1100
1.5 scoops whey isolate generic 175
1/2 kashi bar 115
large banana 200

100
albacore tuna mesquite flavor 170
kashi bar 230

300
albacore tuna mesquite flavor 170
large banana 200

500
albacore tuna mesquite flavor 170
kashi bar 230

830, late
albacore tuna mesquite flavor 170 [God I hate this stuff]
25 almonds 300

1030, bed
25 almonds 300
2 fish oil pills, 3 flaxseed oil pills, 2 MSM 95

3105. A bit high.

===

4-24, Friday, Back + Biceps + Triceps @ SnapFitness

1045 am, up [morning class canceled]

1100
1.5 scoops whey isolate generic 175
kashi bar 230
large banana 200
2 fish oil pills, 3 flaxseed oil pills, 1 multivitamin 95

-- it's 1210 pm now, rest is planned

200
albacore tuna mesquite flavor 170
2 sliced red delicious apples 200
40 g raw broccoli 14

-- Going home to make foods, going nuts eating whey and tuna.

Wed + Thursday still feeling the pain of Monday + Tuesday's workout so I took it easy, storing energy [not really storing but u know what i mean] for Friday and the weekend, when i'll hit weights again. Fantasizing about Arnold presses for Saturday and heavy dumbbell 1-arm curls for Friday with some back work. Been slippin' on the cardio, not much of a cut anymore really.

Lot's of lectures in nutrition class about body image, today we're going to watch that HBO movie "Thin." About some messed up girl, i think, I've never seen the movie myself. She's been harping about the natural weight a person should be at, their "ideal weight." So I looked mine up at 6'5" and 212 with a slight build [I always forget that I'm thin-boned, i hate that but nothing i can do about it.] and i get a range from 208-228. Well that's fuc.king dandy. From the top of my bulk to where i am now. Not that it matters really, i mean i don't give a crap what my "ideal weight" is, i'm going for a look, a feeling and if I over or undershoot my ideal so what?

I don't really like where my cut is going. I made some progress sure but i'll think about it over the weekend how long i want to keep doing this, with more cardio for god's sake thrown in. Phenadrine stopped, plan to finish off the last 10 or so pills next week when i get more good food made and am ready for finals and crap so i can sort of relax and tackle my weight again. Regroup i guess. I feel like all the weight i've lifted and steps i've climbed i should be a lot bigger and leaner, but no. This will a long road to what i want. I catch myself hating people who have spent like 5 or 8 years at it, meat heads in my uni gym just pushing weight. I've never seen them yelling or facing turning red in anger to get some fu.cking weight up, to really push all out, they're all talking and laughing. I feel like I work harder than them but i don't have anything to show for it really, i'm fat and thin-boned. Honestly it sucks bad, where i am. I'll show them, and i'll show my parents and brother who don't support me, and i'll show myself because i know i can get bigger and leaner but it will take time, naturally or synthetically. When I get down to some more weight i post up pics. I want to see if i can see a difference between 228, my last pics, and then some i'll take when i get down to 200. it's like only 10 lbs away, i can get there, i have before and i'll do it again.

[dapack]

You probably are aware of it, but on 4-23 that is a lot of tuna fish, there a various views about tuna fish and mercury levels, nothing exact, some say 3 cans a week, some say 5 cans. But if you are not aware of it you might want to limit your tuna fish intake to maybe 2 cans, or packets, a day, for a total of around 7 to 10 cans a week. Usually you do not have the much tuna from what I see, so was thinking that is probably what you had on hand. Just thought you should know if you did not already. Congrats on the PR's and yes I get frustrated just like you. I bust my butt in the gym and see guys twice my size hardly working out, but what can you do, push harder and keep moving foward.

[n88tr]

I know about the tuna mercury thing, yes, but thanks for reminding me.

[n88tr]

Less diet more workouts. Diet by now is pretty much one day is like the next. Again, Saturday is my one time i have a cheat meal. My cheat this time was 1/2 a 6-inch subway sub on wholewheat with double chicken meat, spinach, lettuce and tomatoes. The cheat part was the two cookies i had, one PB, one sugar. All other days were good calorie days, plus Sunday, my off day, that was probably my lowest calorie day out of all these listed.

4-24, Friday, Back + Biceps + Triceps + Calves @ SnapFitness
4-25, Saturday, Shoulders @ SnapFitness
4-26, Sunday, OFF
4-27, Monday, Middle Chest + light Back + Calves @ University gym
4-28, Tuesday, Biceps + Triceps + Cardio @ University gym

===

4-24, Friday, Back + Biceps + Triceps + Calves @ SnapFitness

2 scoops SuperPump 250 35 minutes prior to workout
4 scoops Xtend in 3/4 gallon water during
Post, 3 orange juice packets [78 g carb], 2 scoops Xtend and 3 scoops whey isolate generic [54 g protein]

rope hammer curls
2x15 40 lbs
x8 60 lbs
x6 80 lbs
2x4 100 lbs

standing alternating dumbbell curls
x16 20's [1 rep = lift once L, lift once R]
x16 30's
x16 35's

1-arm preacher dumbbell curls
x6 30 lbs L, x6 30 lbs R
x6 35 lbs L, x6 35 lbs R
x5 45 lbs L, x5 45 lbs R
x6 40 lbs L, x6 40 lbs R

concentration curls
x5 30 lbs L, x5 30 lbs R
x4 35 lbs L, x4 35 lbs R
x8 30 lbs L, x8 30 lbs R

dumbbell bent over lateral raises
2x8 20's
2x8 30's

pulldowns, vertical grip
x8 100 lbs
x8 120 lbs
x8 140 lbs
x8 160 lbs
x6 180 lbs

seated tricep extension machine
x8 100 lbs
2x6 165 lbs [150 stack plus little knob add max weight of 15 lbs], crazy hard

toe press leg press
x30 100 lbs
x40 150 lbs

seated calf raises
x20 2 plates
x30 3 plates
x5 5 plates

===

4-25, Saturday, Shoulders @ SnapFitness

2 scoops SuperPump 250 35 minutes prior to workout
4 scoops Xtend in 3/4 gallon water during
Post, 3 orange juice packets [78 g carb], 2 scoops Xtend and 3 scoops whey isolate generic [54 g protein]

dumbbell overhead military press
2x10 25's, warm up

Arnold press w/ dumbbells
3x6 30's

dumbbell overhead military press, revisited
x0 45's, couldn't get em up
3x6 40's, still very hard

standing dumbbell laterals, side
2x8 20's [1 rep = both arms up at same time]

standing dumbbell laterals, front
x5 25 lbs L, x5 25 lbs R [do em' slow and controlled, weight wants to slam down]

shoulder press machine
x6 90 lbs, horizontal grip
x8 100 lbs, " "
x5 110 lbs, vertical grip

pec deck rear flyes
x8 100 lbs
x6 120 lbs
x6 130 lbs, this is like 150 lbs on university machine
x8 100 lbs

===

4-27, Monday, Middle Chest + light Back + Calves @ University gym

2 scoops SuperPump 250 35 minutes prior to workout
4 scoops Xtend in 3/4 gallon water during
Post, 3 orange juice packets [78 g carb], 2 scoops Xtend and 3 scoops whey isolate generic [54 g protein]

lat row
x10 60 lbs
x10 70 lbs
x10 80 lbs
x10 100 lbs
x10 150 lbs

seated dumbbell bent over laterals
2x10 25's
2x10 35's

hammer strength
x8 2 plates
x8 2 plates + 50 lbs
x4 4 plates

dumbbell bench press, flat
x8 40's
x8 50's
x7 55's [next time i should be able to do a few reps of 60's, before i burn out so soon]

dumbbell flyes, flat bench, go real deep
3x8 35's
2x8 40's
x5 50's
x4 40's, feeling pretty exhausted

vertical chest press machine
x8 80 lbs
x8 100 lbs
x6 120 lbs, NEW Personal Best
x6 140 lbs, NEW Personal Best

standing calf raises
x15 50 lbs
x15 60 lbs
x15 70 lbs
x15 80 lbs
x15 90 lbs
x15 100 lbs
x15 120 lbs
x15 130 lbs
x15 140 lbs
x15 150 lbs
x15 50 lbs
x15 70 lbs
x15 90 lbs

===

4-28, Tuesday, Biceps + Triceps + Cardio @ University gym

2 scoops SuperPump 250 35 minutes prior to workout
4 scoops Xtend in 3/4 gallon water during
Post, 3 orange juice packets [78 g carb], 2 scoops Xtend and 3 scoops whey isolate generic [54 g protein]

rope pushdowns
2x15 50 lbs
x6 80 lbs
x6 100 lbs

pushdowns, triangle attachment
x6 100 lbs
x6 120 lbs

rope pushdowns [someone else using triangle after i came back from a leak]
x6 120 lbs

1-arm short rope pushdowns
x6 50 lbs L, x6 40 lbs R
x6 50 lbs L, x6 50 lbs R
x6 60 lbs L, x6 50 lbs R

rope pushdowns [where the stack is behind you and your back is against a pad]
x6 40 lbs
x6 50 lbs
x6 40 lbs

seated tricep pressdowns machine, going slowly down and even slower up
2x6 150 lbs
x6 170 lbs
2x6 190 lbs
x6 210 lbs

1-arm dumbbell preacher curls
x6 25 lbs L, x6 25 lbs R
x6 40 lbs L, x6 40 lbs R
x6 50 lbs L, x6 50 lbs R

ez bar preacher curls
3x6 50 lbs
x6 60 lbs

===

Want to make comments and stuff but i'm tired and i have to go to bed. Slept horrible last night, woke at 245 am after scary dream [i thought after i turned 18 or 21 or whatever i wouldn't have "scary dreams" anymore, seems not] and was terrible hungry so had some more almonds and went back to bed. Tonight i go to bed a little earlier and try to relax more.

[n88tr]

Going to start up a Split and stick to it for a while

Sunday Back + Cardio
Monday Chest + Calves
Tuesday Bis + Tris
Wednesday Off
Thursday Legs + Calves + light Back + Cardio
Friday Shoulders
Saturday Bis + Tris

Last week I hit Calves once, the week before it was a few times in a week. Now this week I'll do em again multiple times. I want to try to shock them, volume week 1, week 2 once only, week 3 volume...repeat. I don't know why but I really like big calves. I know they and biceps are genetic things that either you have or you don't but i don't have them but i want them. They're pretty strong, i just did 13 sets on Monday and today i have to hit them again but it's crazy pain, like walking on my tip toes [walking to class was normal walking but omg the pain!].

I think it's interesting there are so many kinds of pain. Like slow onset, fast intense pain, or the kind that hits you all of a sudden and it's nearly crippling like the stuff today in my calves. Variety at least in something... comforting in a way, even if it is just pain. Not back pain, no no but chest or calves or lower pain i am somewhat pleased with.

The one thing I wanted to say was that I have "hit the roof" with my workouts and diet. To me this means that [and it does mean] that I eat x amount of calories a day and then workout to my personal max and then work into failure [overtraining sometimes I'm sure] just because i have breath left in me and i want gains so bad. Doing this every workout has taken it's toll on me, esp because I'm not eating big like when i was on a bulk. It's really tiring honestly but i feel like i'm wasting my time when i don't go to failure in my workouts, like i held something back and i HATE that.

So going hard everytime has wiped me out mentally for a while, thus the lack of cardio and usual happy-go-crazy mood i usually have even when it hurts to do reps, i smile anyways, my stupid smile. I don't like my face when i smile, it looks unnatural, so i try to smile as little as possible. Anyways being wiped out stinks and i don't like it. I was talking to my mother and about it and she realized that she can't persuade me out of working out finally and that makes me sort of happy that she isn't always playing the devil's advocate with me and bringing me down and now she just listens. I told her about going to failure and seeing "little gains" in my back, chest and other body parts over time and it's not good enough and i really need to add some size. She normally closes her eyes when i talk to her, i don't know what that means but she says she's listening. She told me i look great, really good but i am not genetically made to get big like "the pros" she said, i assume meaning Arnold and the other icons. I told he i know that but i won't stop just because it's gonna be hard. Sh.it just because it's hard doesn't mean a thing. College is hard, dieting is hard, cardio is hard, I'm used to sh.it being hard. I've been doing this for almost 2 years, I have maybe 3 more to go before i start "looking muscular" and I'm fine with that. I don't have a GF, nor want one, i don't have kids so I'm pretty free from distractions. When i graduate college, soon, I'll get a job and house and all that but i think I'll still have time to bodybuild, and really start putting on some size.

So that's what's been in my head for a while but never typed out till now. Been doing SuperPump 250 again, well after i've been off Phenadrine, i was afraid of complications so i spread the two out a month i think, it was long enough. Now I'm out of SP250 so I'm going to use up my BlackPowder [it's another NO2], keep the NO2 cycle going. BlackPowder is the least effective of the NO2's I've tried, NoXplode is still No.1 in my book, but it's better than nothing and even though i don't like the feel of the pump in wherever i get it especially, i like the notion of getting it and looking bigger. Can you tell i'm obsessed with aesthetics yet?

My back is doing very well. I stretch 5-6 times a day and it helps a lot. The UltraSound Steve did a while back those few times also helped out a lot. Plus the lack of shrugging has also helped a lot. Monday and Wednesday when I'm on my feet for 5 hours or so, it hurts but those are the only times and i stretch extra, so it's not something i'm really worried about. I'm more worried that as i am now in college and in the dorms, in pretty much a sedentary position, besides when i walk to classes [easily 2 miles a day just that] and go to the gym, I'm blessed, for my back's sake, that i don't do a heck of a lot. I know any job i have will change that [even uncomfortable chairs, goddamn them like the ones in my Graphics 1 class] and I'm worried about it. I remember back when Steve and I talked during the workouts and he said that PT was basically just getting blood into the muscle and loosening it up in my case, loosen up my upper back and relax it. So doing 200 lbs of barbell shrugs was a definite catalyst to fu.cking up my back, as well as going as heavy as my grip would allow in dumbbell shrugs. Well now i know what to avoid, that's half the battle i believe. So hoping my back gets better [and I'm a normal person without back pain, if that's possible] I'll get a job this summer so i can help along my work resume as well as make money for supps and whey.

[Cork]

Wow, a lot of thoughtful insight in this log. I'm floored by all the astute observations you've made. Observation is one ofhte best skills you can have IMO when it comes to bodybuilding.
Also:

Originally Posted by n88tr

She told me i look great, really good but i am not genetically made to get big like "the pros" she said, i assume meaning Arnold and the other icons.

I respond with:

We've all been told for a long time that genetics are critical for bodybuilding success - that your genes determine how much you can lift, how fast you recover and, ultimately, how much and how fast you grow. Some of us are so-called "hard-gainers", while others gain muscle easily. It's all because of our genetics, we're told. Still yet, there is a group of experts that claim that the environment determines all of these things.

Now, Australian researchers have authored a new study that investigates how your genes interact with the in-gym environment and have made a startling claim: the debate between genetics and environment is moot - it no longer matters.

Instead, scientists say, your in-gym performance is influenced not by genetics or environment alone but, rather, your performance is a product of your knowledge base (what you know), your environment, your unique personal biology and your genetics.

While it's fairly obvious that the conclusions of the study are correct, this is an important study for bodybuilders - especially for the so-called "hard gainers" that are convinced that genetics are the final word on progress, as they've been so many times told.

Instead, this study raises the possibility that, in fact, hard-gainers simply need to learn more about how to trigger growth, or need to change their in-gym environment to increase productivity or to control for numerous other potential roadblocks to progress.

For the rest of us, this study shows once again that progress is possible only by learning as much we can, and then going and applying that knowledge so we work smarter instead of harder.

From bbing .com source *Keith Davids, et al. Genes, Environment and Sport Performance. Sports Med 2007; 37 (11): 961-980.*

Never let genetics be your excuse N88tr. Have your parents ever tried bodybuilding? Have your grandparents, siblings, cousins? How do you know what your genes say you can or can't do. You must find out for yourself. This is the philosophy I've always held. If I have a weak point, I discount it to something I'm doing wrong and fix the problem. Never once have I blamed genetics for any weakness.

[n88tr]

I've never told anyone my genetics are holding me back or some crap like that. In my mind, everyone needs to figure out what works for them, food and workout wise, that's a bodybuilder, and he or she keeps lifting and keeps experimenting. I like what was in Zir_Red's sig a while back "You cannot make progress if you keep doing the same things" or something like that. Even a mesomorph will plateau if he/she doesn't mix things up a bit, everyone is affected.

I think my family is unsupportive because there is no positive BBer image that is constantly out there. Arnold is nice during Pumping Iron sure, he could talk the talk and walk the walk so he wasn't a dumb meathead like a lot of people think BBers are, but the media is constantly harping on how bad the sport is and the drug abuse. People never get to see how healthy a life it can be, drug use with serious attention to affects and the prevention of them, or just the simple bulk and cut life without drugs, both can be very healthy. Much more so then the average overweight American lifestyle. I don't have goals to be a rolemodel BBer once i finally get somewhere with this, ie looking muscular, but i might, i don't know where i'll be in 10 years but i know i'll still be working out hard.

[n88tr]

4-30, Back + Lower [no cardio]

820 pm
2 scoops BlackPowder

920-955, workout

4 scoops grape Xtend in 3/4 gallon water

lat row
2x10 60 lbs
2x6 100 lbs
2x6 150 lbs

cable row
x8 100 lbs
x8 120 lbs
x8 140 lbs
x8 160 lbs

pulldowns, wide bar
x8 100 lbs
x8 120 lbs

pulldowns, cable row prism attachment
x6 120 lbs
x6 140 lbs

seated bent over dumbbell laterals
2x8 25's
2x8 35's, sweating a lot with these

leg press, normal stance
x6 5 plates
x6 9 plates
x7 17 plates
x4 17 plates, pinned

1-leg leg press
x6 5 plates L, x6 5 plates R
x6 7 plates L, x6 7 plates R
x6 7 plates +50 lbs L, x6 7 plates + 50 lbs R

1-leg lying leg curls
x6 50 lbs L, x6 50 lbs R
x4 80 lbs L, x1 80 lbs R, calves still hurt a lot

leg extensions, exhausted here
x11 50 lbs
x11 100 lbs
x11 150 lbs
x11 200 lbs

Post
1 orange juice pack
1.5 sliced granny smith apples
2 scoops VanillaSlam whey isolate w/ 2 scoops Xtend
-- i forgot my blender bottle so i used my OJ pack refilled with water 3 times to mix up whey and Xtend. Chunky is an understatement.

-- been going through a lot of water recently. I bought four 2.5 gallon container of water on sunday night and drank them all by thursday. Went out and got 4 more earlier before the workout. I guess that makes sense, 2.5 gallons of water a day....

[Cork]

Ok I didn't think you were using genetics as an excuse, but don't let what your Mom says get to you. She is only worried about your health, and in such a controversial sport, it's her job as a Mom to be worried and not fully accept it. It's important to respect her opinions, but keep being firm and explain that you are the happiest when you are in the gym.

Also I meant to say earlier, it's good to see that you're back isn't hurting you so badly anymore... and leg presses on back day?

Oh and be careful with all that water. You can actually get water poisoning if you're body chemistry isn't balanced.

[n88tr]

Leg presses b/c I did Back and Lower that day. Leg presses never affect my back.

Water poisoning? Never heard of that before. I'll ask my nutrition teacher about that one.

[Cork]

Ah, I read that as Back + lower back. Gotcha.

[n88tr]

30 mins previous, 2 scoops BlackPowder

Friday, Shoulders @ Snap Fitness

Arnold dumbbell press
2x10 20's

Arnold dumbbell press superset with overhead military dumbbell press
x6 25's --> x6 25's
x6 35's --> x6 35's

military overhead dumbbell press
3x6 40's

1-arm alternating overhead military dumbbell press
x4 35 lbs L, x4 35 lbs R
x4 35 lbs L, x4 35 lbs R
x4 35 lbs L, x4 35 lbs R

Arnold dumbbell press, drop sets
x8 30's --> x8 20's
x8 30's --> x8 20's
x7 30's --> x7 20's

shoulder press machine, drop sets, to failure
x8 80 lbs --> x8 50 lbs

Post
-- Don't recall but it was a good one

===

30 mins previous, 2 scoops NoXplode

Saturday, Bis + Tris @ Snap Fitness

rope pushdowns
2x12 40 lbs
2x8 60 lbs
2x6 80 lbs

1-arm short rope pushdowns
x6 50 lbs L, x6 50 lbs R
x6 50 lbs L, x6 50 lbs R

triangle pushdowns
x6 100 lbs
2x6 120 lbs
x5 150 lbs, stack, finished set x4 100 lbs

dumbbell skullcrushers
x8 30 lbs
x8 40 lbs
x8 50 lbs
x8 60 lbs
x8 70 lbs, NEW Personal Best

dumbbell kickbacks, reverse drop sets
x8 20 lbs, x8 25 lbs, x8 35 lbs L, feeling pain at end of 35 lb set
x8 20 lbs, x8 25 lbs, x8 35 lbs R

tricep extensions machine, reverse drop set
x10 50 lbs, x10 60 lbs, x5 70 lbs

barbell curls
x8 bar + 20 lbs
x8 bar + 30 lbs

standing alternating dumbbell curls
x8 30's

standing concentration curls [new one for me]
x8 20 lbs L, x8 20 lbs R
x8 30 lbs L, x8 30 lbs R

Post
3 scoops whey isolate w/ 2 scoops Xtend
5 slices WonderBread white, 90 carb

===

30 mins previous, 1 scoop NoXplode

Sunday, Back + Cardio @ University gym

cable row
2x10 100 lbs
x8 100 lbs
x6 120 lbs
2x6 180 lbs

pulldowns, cable row grip
x6 100 lbs
x6 120 lbs
x6 140 lbs
x6 160 lbs, NEW Personal Best

lat row
2x6 150 lbs
x6 120 lbs

bent-over dumbbell laterals
2x8 25's
x6 35's

back hyper extensions
4x8, bodyweight

Post
3 scoops whey isolate, 2 scoops Xtend
2 sliced apples [fridge empty]

Cardio
20 minutes stairclimber
20 minutes stationary bike

-- Was a serious bitch to get the 70 lbs on my shoulder and into position for the skullcrushers. The first time i tried it, during that workout, i couldn't get the weight up. Pissed, I threw it up there and got the set done with good form quickly. I'm still amazed I made weight there.

Another NPB with the pulldowns, took those slow and really tried to make back muscles pull the weight from me on the negative. Didn't work back as hard, volume of sets per say like i normally did, but i'll hit it again soon.

Def not cutting anymore, honestly. Been upping my carbs and plan to change my split so i can do cardio 3x a week instead of 2x. I've made some NPBs here and there on my cut so i've decided to keep it going and bulk up again, but clean.

Weight at the moment, 214-215 lbs. I don't want to go above 220 though, thus more cardio but increased foods. I know I can do this.

[n88tr]

40 mins prior, 1 scoop NoXplode

Monday, Chest

4 scoops Xtend in 1/2 gallon water

hammer strength
2x10 2 plates

pec deck flyes
x6 130 lbs
x6 150 lbs

dumbbell bench press, flat
x6 35's
x5 60's, NEW Personal Best
4x6 50's

dumbbell incline flyes, high incline
x6 35's

dumbbell incline flyes, medium incline
x6 40's

hammer strength, near failure
x6 2 plates
x0 4 plates
x6 2 plates + 50 lbs

pec deck flyes, till failure
x20 120 lbs

Post
3 scoops whey isolate w/ 2 scoops Xtend
-- no carb because i went to bed 30 mins later and had nuts and pills.

Thinking about making new weight with 60's all day. Very happy I got that done. Had my mind set on 1 good rep but that wasn't as hard as I thought, so I got 5 done.

[n88tr]

40 mins prior, 2 scoops NoXplode

Tuesday, Bis + Tris

machine arm curls
2x12 40 lbs

rope pushdowns
x8 50 lbs
x6 70 lbs
x6 90 lbs
x1 120 lbs, finished set x6 100 lbs

rope pushdowns [where the stack is behind you and your back is against a pad]
x6 40 lbs
2x6 50 lbs

1-arm short rope pushdowns [free hand keeping working elbow against torso]
x6 70 lbs R
x6 50 lbs L
x6 70 lbs R
x6 60 lbs L

1-arm short rope pushdowns, drop sets
x6 70 lbs, x6 60 lbs, x6 50 lbs R
x6 60 lbs, x6 50 lbs, x6 40 lbs L

seated tricep pushdowns machine
3x6 200 lbs

rope pushdowns [where the stack is behind you and your back is against a pad], revisited
2x6 40 lbs

machine arm curls
x8 80 lbs
x7 80 lbs
x6 80 lbs
x5 80 lbs

Post
3 scoops whey isolate w/ 2 scoops Xtend
50 g maltodextrin w/ 24 g detrose

[n88tr]

Wednesday, Off

===

40 mins prior, 2 scoops Xtend

Thursday, Legs + Back [again I missed the cardio]

4 scoops Xtend in 3/4 gallon water during

leg press
2x12 5 plates
2x12 7 plates
x12 11 plates
5x5 17 plates

1-leg leg press
x3 9 plates R
x5 9 plates L
x5 9 plates R, NEW Personal Best [full set]
x5 9 plates L, NEW Personal Best [full set]
x5 9 plates R
x5 9 plates L

1-leg lying leg curls
x5 50 lbs R
x5 50 lbs L
x1 80 lbs R, oww, finished set x5 60 lbs
x3 80 lbs L, oww, finished set x5 60 lbs

leg extensions, plates touch on negative, perfect control and form
5x5 150 lbs

lat row
x12 100 lbs, wide grip
x12 150 lbs, wide grip
x6 170 lbs, close grip
x5 200 lbs, close grip

pulldowns, cable row attachment
x8 100 lbs
x5 160 lbs
2x7 120 lbs

Post + Stretches
3 scoops whey isolate w/ 2 scoops Xtend
6 slices WonderBread white, 75 carbs

workout 930-1120. Where does the time go?! Only thing I can think of was when I was doing 17 plates 5x5. My heart was beating a lot during and after those, I rested until my <3 wasn't pumping like nuts. Drank my gallon easily, was sweating a lot. Humid today, not hot but humid, 60* F degrees mostly.

17 plates now max, still really hard. First rep is the hardest, getting the weight up. I can see 19 plates soon though. Def be there in the fall, i have 2 more semesters here then i'm done. One of my exercise goals over the summer is learn to squat with the smith machine, that and hit my lower chest mores consistently and as always, push more weight!

Been keeping carbs high, give me energy for the reps and workout length basically. Eating every 2 hours, 50-60 carbs each meal, at least 30 g protein each meal too. Lots of chicken breasts, carrots, and cereal bars. Gotta get a jump on the cardio though, I could easily pack on the weight soon. I want to go for a few days eating and working out and then see where my macros and calories are at. They're pretty high I think. I really need to put on some mass, i'm skinny as fu.ck. Skinny in my bones and fat in my ass and stomach, if you can imagine that it's not too hard. Funny I always get fat in those places, not like fat in my arms or ****... arms really skinny with high points being the veins.

1.5 weeks school left, after that move stuff out of dorm and rest till June 1st when I'm starting up my summer job again, working at Steins [garden shop] but with limited hours in terms of my back. Even though it's doing a lot better in the past few months, I don't want to press my luck.

[dapack]

n88tr, congrats on all the personal bests lately, i always look foward to those to help keep me pushing hard and motivated. really not a big fan on squats in the smith, i tried them a few times and just did not feel quit right for me, but i know a lot of ppl who like doing them in the smith to better target their quads. sometimes i will use it for split squats though, obviously for balancing reasons, just to hard for me to do them not using a smith machine.