[n88tr]

30 mins prior, 2 scoops NoXplode

Friday, Shoulders @ SnapFitness

4 scoops Xtend in 3/4 gallon water during

dumbbell military overhead press
2x12 20's

Arnold dumbbell overhead press
x6 30's
2x6 40's, NEW Personal Best

dumbbell military overhead press
3x6 40's
x0 50's, weight up but no reps. So close! I get these soon.
2x6 45's
x5 45's

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

dumbbell lateral raises
x8 15 lbs side, x8 15 lbs front, x8 10 lbs side, x8 10 lbs front [1 set]
x8 15 lbs side, x8 15 lbs front, x8 10 lbs side, x8 10 lbs front [2nd set]
x8 15 lbs side, x8 15 lbs front, x8 10 lbs side, x8 10 lbs front [3rd set]

Stretches, Post
3 scoops whey isolate w/ 2 scoops Xtend
6 slices wonderbread white

===

30 mins prior, 2 scoops NoXplode

Saturday, Bis + Tris @ SnapFitness

4 scoops Xtend in 3/4 gallon water during

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

rope pushdowns, drop set
x6 80 lbs, x6 70 lbs, x6 60 lbs

triangle pushdowns
x6 100 lbs
x6 120 lbs

rope overhead extensions
x6 50 lbs
x6 70 lbs, NEW Personal Best
x0 90 lbs, finished set x6 80 lbs, NEW Personal Best

1-arm overhead dumbbell extensions, reverse drop sets
x7 20 lbs, x6 25 lbs L
x7 20 lbs, x6 25 lbs R

dumbbell skullcrushers
x8 30 lbs
x8 40 lbs
x8 50 lbs
x8 60 lbs
x8 70 lbs
x0 75 lbs, x0 75 lbs.... on shoulder but a bit too heavy to get into position. Very close with getting these done too, like the overhead press of previous day.

tricep extensions machine
x6 80 lbs, x6 70 lbs, x6 60 lbs, x6 50 lbs, x6 40 lbs, x5 60 lbs, x30 30 lbs [1 big set, no rest]

1-arm cable curls
x6 40 lbs L, x6 40 lbs R

standing alternating dumbbell curls
x5 30's

standing alternating dumbbell curls, superset with dumbbell hammer curls
x5 35's --> x5 30's
x5 35's --> x5 30's

Stretches, Post
3 scoops whey isolate w/ 2 scoops Xtend
6 slices wonderbread white

===

Sunday, OFF

===

-- Shoulder workout was pretty wicked, made new weight with Arnold presses and then got real close to pressing with 50's. Can see new veins popping out on my arms when i press heavy. Makes me happy, made my day actually.

Bis + Tris went good too. Made new weight on rope overheads, 90 still a bit much but i'll get there soon enough. Skullcrusher went well, didn't think I could do 70 lbs again, just my stupid negative voice in my head probably. Went for 75 lbs, was heavy, damn. Get that bitch up there with two hands but still a bit too heavy to get in position for the reps. I know I can rep it, just really hard to get in position for em.' In time all weight will come...

I haven't been hitting Bis as much as Tris. For Tris I go to failure every time and it's good, considering arm muscle is 2/3rds Tricep anyway. I hit biceps quick and as hard as i can, at the end of the workout, whatever i have left goes there.

Took today off, hit a little Back with Chest tomorrow like usual.

Waiting for the carbs to kick in, on the clean bulk now, for a few days anyways. Make more NPBs as time goes on and the carbs kick in. I feel like I've been working harder in the gym more recently, no longer afraid of the pain [unless it's the in the Back], if that what it takes for me to get big arms or chest or legs, i'll cry, i don't care anymore.

[Cork]

How many grams of protien in your post w/o shake? I'd assume 3 scoops is close to 60g? That's a lot for post. Also if you're having Xtend during the workout, save your money and don't add it to your post.

[n88tr]

3 scoops is 54 grams.

Thanks for advice for Xtend but the label says to spread out my dose, so that's what I'm doing.

[n88tr]

45 mins previous, 2 scoops NoXplode

Monday, Chest + light Back

4 scoops Xtend in 1/2 gallon water during

1/2 hour workout, had to work fast, rest times 25 seconds between sets, blood always flowing good

vertical chest press machine
2x15 70 lbs
x2 120 lbs, finished set x5 150 lbs, NEW Personal Best

dumbbell bench press, flat
x6 50's
3x5 60's, triceps hurt pretty good, if they didn't i'd push for 65's and could probably get those reps

pec deck flyes
x2 120 lbs, finished set x5 150 lbs
x1 200 lbs, finished set x5 230 lbs, NEW Personal Best
x5 200 lbs

hammer strength
x1 2 plates + 50 lbs
x5 2 plates + 70 lbs

pulldowns, wide bar
x12 100 lbs, wide grip
x9 120 lbs, wide grip
x3 180 lbs, close reverse grip, NEW Personal Best

lat row
x12 100 lbs

Post
3 scoops whey isolate [54 g protein]
2 scoops Xtend
5 g creatine
6 slices wonderbread white [62.5 g carb]

-- Workout excellent! NoXplode really gets me pumped up [both mentally and physically], feel strong, forget about being less than perfect body and just think about working hard. Each rep was hard on dumbbell bench press, each rep with pec deck flyes, happy it was hard and that i was talking to myself, "up, up!" Doing this more regularly, plus gym was empty, i went in 1030-1100 pm, 1100 it closes. Good times. Mostly I've been working harder and just thinking about working harder, looking back at my log, around pages 10-14 or so, i wasn't working as hard as i could, and that makes me angry. I wasted a lot of time at the YMCA not working as hard as I could have.

Bis + Tris still hurt from last workout, plan to hit Back more thoroughly tomorrow, again still trying to get back into the cardio. Wednesday off. Going to re-write split, make it more realistic for me. Do that tomorrow or very soon.

Started up creatine, let it run longer this time, see if I actually feel anything from it.

[Moro]

Personal bests keep flooding in good job bro, keep pumping hard

[n88tr]

Thank you, I will.

[n88tr]

45 minutes prior, 2 scoops NoXplode

Tuesday, Back + Cardio

4 scoops Xtend in 3/4 gallon water during

pulldowns, cable row grip
2x12 80 lbs
2x12 100 lbs
5x5 140 lbs

bent-over dumbbell laterals
x8 20's
x8 30's
x8 40's

bent-over dumbbell laterals, drop sets
x5 40's, x6 30's, x7 20's

seated tricep pushdown machine
x12 100 lbs
x2 150 lbs, finished set x5 200 lbs
2x5 230 lbs
2x7 170 lbs, plates touch

behind the neck iso-lateral press machine
x5 2 plates
x5 2 plates + 20 lbs

pulldowns, wide grip
x8 120 lbs

Post + Stretches
3 scoops whey isolate
2 scoops Xtend
5 g creatine monohydrate
6 slices wonderbread white

Cardio
Stairclimber
level 6, 35.04 minutes
340 cals

-- Tomorrow Off, next day Lower. Friday is my last day! Summer starts soon. Gotta clean out my pigsty of a dorm and then split.

[n88tr]

40 mins prior, 2 scoops NoXplode

Thursday, Legs

4 scoops Xtend during workout

walking lunges
16 paces with 25's [8 paces Left, 8 paces Right makes 16 paces]
16 paces with 25's
16 paces with 40's
12 paces with 40's
8 paces with 50's, NEW Personal Best
6 paces with 50's

1-leg leg press
x12 3 plates Left, x12 3 plates Right
x11 5 plates Left, x11 5 plates Right
x10 7 plates Left, x10 7 plates Right
x5 9 plates Left, x5 9 plates Right
x4 11 plates Left, x4 11 plates Right, NEW Personal Best

leg extensions
x5 150 lbs
x5 160 lbs
x5 170 lbs
x5 180 lbs
x5 190 lbs
x5 200 lbs
x5 220 lbs
x5 240 lbs, stack

1-leg lying leg curls
x6 60 lbs Left, x6 60 lbs Right
x5 90 lbs Left, x5 90 lbs Right, NEW Personal Best [complete sets this time]
x15 60 lbs Left, x15 60 lbs Right

seated calf raises
2x25 2 plates

standing calf raises
2x30 50 lbs

Stretches + Post
3 scoops whey isolate
2 scoops Xtend
--forgot creatine, sigh
6 slices wonderbread white

-- Made a lot of new weight, but not big increases. New weight is better than not though. Was hoping for more reps with 11 plates 1-leg press but it turned out better than I initially planned. Initially I planned for 2 good reps both legs, instead I pushed hard and got 4. Not a complete set, 5 reps is a complete set in my mind, so I'm really close to making it a real set.

I closed my eyes during the standing calf raises, sweat pouring down my face, stinging my eyes. Jerkoff at the front desk asked me why I was crying. They're not tears, it's sweat you idiot. That's not what I said, I didn't say anything, I just looked at him and looked away.

Lunges at the beginning to mix it up, haven't done much with lunges so I started with them. Man, I'm out of shape, those got me sweating.

[Bryce]

Great log man. It looks like we are similar in what we lift. I am on about week 2 of taking creatine mono and I'm loving it, how about you? Alot of people commented on how much bigger I looked, and I'm lifting heavier now. Anyways - tell that guy at the front desk to **** off and nice job with getting your sweat on!

[dapack]

nice lifts and improvements. doubt you are out of shape, lunges are just a pain, i have a love hate relationship with them, love doing them but hate them at the time. they seem to hit my hams and glute better than anything, at least for me. honestly too, would like to see you replace that wonder bread with anything else, stuff is a waste of calories in my opinion. read once a slice of white bread is equal to a scoop of ice cream, replace it with a whole grain bread or oatmeal, if you are doing it because of the high GI index then go with fruit, just an idea.

[n88tr]

Long time no post! No I am not dead or giving up.... internet troubles as usual. Went out and bought a new USB wireless adapter. Back in business. Have been recording workouts and foods [those occasionally] on this bulk. I will post up what I have in the coming days. Everything is going very well and I am quite pleased as to how things have been going. Thanks for sticking with me guys, it means a lot.

Made new weights here and there, also have been subsituting a lot of old exercises for new ones, hoping to see those gains like when you do new exercises. I saw great chest gains when I started to do the hammer strength machine for the chest over dumbbells, for example. New exercises I will show when I do log posts tomorrow and in the coming days. It's great to be back.

@Bryce
Oh, you're new here? I'll check out your profile and posts. Good to see new faces in the log here. Thanks for stopping by.

Creatine hasn't ever wowed me but I shouldn't judge so quickly, I've never been on it for more than a month at most so on my new bulk here I've been doing it continuously, trying to see any difference. I try to feel hard to myself in my head and towards my body for any changes but also be aware of the placebo affect, that is something I always try to look out for. Creatine is the only supplement that really has a lot of research [and positive at that] behind it, so I'm going to give it a decent run of a few months at least to see if anything has improved with me, specifically getting those last reps, which creatine is supposed to help out with, my in my opinion those last reps shouldn't come from a powder, but from the hard work you put in every workout session. If creatine is supposed to help me with those, I'll see but I honestly don't put much faith in it.

@dapack
Wonderbread = scoop of ice cream? I suppose some really low-fat and calorie ice cream, perhaps. The bread is a fast-digesting carb that's easy to eat and doesn't bloat my stomach like the powders, so I do that for my post carbs. I do also drink Orange Juice and occasionally mix it up with high-sugar no fat jello pudding cups. Thanks for the fruit advice but honestly my palate is pretty plain. I've never tried lemon, kiwi, pineapple or other "exotics" like that. I'm a pretty plain foods kind of guy.

[n88tr]

Sometimes I've taken Xtend during the workouts, sometimes not. I don't remember every time nor did I record it. Honestly it was the minority of times.

5-14
Lost the workout sheet. As I recall it was heavy leg exts, 1-leg lying leg curls and lunges. This I did at the University gym.

===

5-15, off

===

5-16, triceps [all workouts during the summer done at SnapFitness]

tricep machine extensions
2x12 40 lbs

lying ez bar cable extensions [a lot like the freeweight ez bar skullcrushers], new exercise
x7 30 lbs
x7 60 lbs
x5 90 lbs
2x5 80 lbs

rope pushdowns superset w/ dumbbell skullcrushers
x5 100 lbs ... x6 50 lbs
x5 90 lbs ... x6 50 lbs
x12 90 lbs ... x12 50 lbs

rope overhead extensions superset w/ 1-arm dumbbell overhead extensions
x8 40 lbs ... x5 25 lbs L, x5 25 lbs R
x8 70 lbs ... x5 25 lbs L, x5 25 lbs R
x8 80 lbs ... x10 20 lbs L, x10 20 lbs R

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
3 slices wonderbread white
Orange Juice

===

5-19, back + biceps

cable row
2x12 40 lbs
x12 60 lbs
x12 80 lbs
x12 120 lbs

pulldowns, vertical grip superset w/ pulldowns, horizontal grip
x12 100 lbs ... x12 100 lbs
x12 130 lbs ... x12 130 lbs

seated tricep pushdowns machine
x15 70 lbs
x15 100 lbs
x40 60 lbs

weight-assisted chins, new exercise
2x6

bent-over dumbbell laterals
2x15 15's

1-arm across chest cable pulls [old PT Back exercise I remembered]
x12 20 lbs L, x12 20 lbs R
x12 20 lbs L, x12 20 lbs R

standing dumbbell hammer curls
x28 30's [14 reps L, 14 reps R]

dumbbell preacher curls, 2 dumbbells at once for 1 rep, new exercise
x8 25's

1-arm dumbbell preacher curls
x7 1/2 ROM, x7 full ROM, x7 1/2 ROM L [this is one set]
x7 1/2 ROM, x7 full ROM, x7 1/2 ROM R [2nd set]
x15 25 lbs, L full ROM
x15 25 lbs R full ROM

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
3 slices wonderbread white
Orange Juice

===

5-20, Chest

cable crossover, new exercise
2x12 40 lbs [weight total]
2x12 80 lbs
x0 120 lbs
2x6 100 lbs

dumbbell benchpress, flat
x8 50's
x6 50's
x6 60's
x0 70's

cable crossover
x8 80 lbs
x15 60 lbs

dumbbell bench press, flat
x0 70's

incline chest press machine
x8 2 plates
x0 4 plates
x0 2 plates + 50 lbs
x6 2 plates + 25 lbs
x8 8 2 plates

dumbbell pullovers, new exercise
x8 25 lbs
x8 40 lbs
x8 60 lbs

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
3 no-fat high-sugar Chocolate Jello cups [60 carbs]
1 applesauce cup [22 carbs]

===

5-21, Triceps

dumbbell skullcrushers
2x15 30 lbs
x8 50 lbs
x7 70 lbs, NEW Personal Best
x7 75 lbs, NEW Personal Best
x7 80 lbs, NEW Personal Best

tricep extension machine
x7 90 lbs

lying ez bar cable extensions
x12 30 lbs
x8 50 lbs

lying ez bar cable extensions, inclined bench for greater ROM
2x8 50 lbs

1-arm pushdowns superset w/ 1-arm overhead dumbbell extensions
x1 60 lbs, x1 50 lbs, x5 40 lbs ... x8 20 lbs L
x6 40 lbs ... x8 20 lbs R

rope pushdowns
x1 70 lbs, x5 50 lbs
x8 50 lbs

dumbbell skullcrushers
2x10 40 lbs, arms feel so noodley, dunno how I did these

seated tricep pushdowns
x10 100 lbs
3x5 150 lbs, new-found strength, hungry for gains...

1-arm overhead dumbbell extensions
x8 15 lbs R
x8 15 lbs L
x8 15 lbs R
x8 15 lbs L

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
2 slices wonderbread white
Orange Juice, extra

===

5-22, Legs

leg extensions
2x15 50 lbs

smith machine squats, new exercise
x8 50 lbs [bar not included, tiny weight regardless]
2x12 90 lbs
x4 140 lbs
x12 90 lbs
.. just wanted to say it feels most natural to go below parallel so I've started it that way and it will always be that way

walking dumbbell lunges
x16 paces w/ 25's
x16 paces w/ 25's

seated 1-leg curls
x9 70 lbs R, x9 70 lbs L
x8 90 lbs R, x8 90 lbs L
x7 110 lbs R, x7 110 lbs L, NEW Personal Best
x1 130 lbs, finished set x8 95 lbs R, x6 130 R
... couldn't get weight on right leg because of SHOOTING pain down to my toes where I had earlier in the day smashed them pretty brutally on a chest in my mom's room. The first reps hurt so bad but after that it wasn't so terrible. Sort of crippled that day, lol.

leg press
x4 100 lbs, joke
x15 200 lbs
x15 400 lbs, this machine is useless

smith machine squat
x15 50 lbs

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
1/2 gallon Orange Juice

===

5-24, Chest + Calves

cable crossover
2x20 40 lbs
2x5 100 lbs

dumbbell bench press, flat
x0 70's, fall out of my hands
x0 65's

dumbbell flyes, flat
x7 30's

dumbbell flyes, drop sets, flat
x5 50's
x6 40's
x7 30's

1 min rest

x5 50's
x6 40's
x7 30's

dumbbell pullovers, drop sets
x5 50 lbs
x6 40 lbs
x7 30 lbs

1 min rest

x5 50 lbs
x6 40 lbs
x7 30 lbs

incline hammer strength machine
x5 2 plates
x5 2 plates + 50 lbs

cable crossover
3x7 80 lbs

standing smith machine calf raises
x30 65 lbs
x15 105 lbs
x5 195 lbs, felt akward on back, stopped

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
3 slices wonderbread white
Orange Juice

===

?? date, but shortly after previous workout, Back

pulldowns horizontal grip superset w/ pulldowns vertical grip
x20 70 lbs ... x20 70 lbs
x5 100 lbs ... x5 100 lbs
x5 130 lbs ... x5 130 lbs

1-arm cable across chest pull
x6 20 lbs, L
x6 20 lbs, R
x7 20 lbs, L
x7 20 lbs, R
x8 20 lbs, L
x8 20 lbs, R

smith machine barbell row
2x8 55 lbs
2x5 75 lbs
2x5 105 lbs

pec deck rear flyes
x8 50 lbs
x1 150 lbs, finished set x5 130 lbs
x5 130 lbs
... shoulders like being torn apart on the x1 150 lbs... awwwwrgh. not ready for those yet

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
3 slices wonderbread white
Orange Juice

===

?? date again, lost track of days, Triceps + Calves

dumbbell skullcrushers
2x15 30 lbs
2x8 50 lbs
2x6 70 lbs

lying ez bar cable extensions
2x8 60 lbs
x6 70 lbs
x6 80 lbs

lying ez bar cable extensions superset w/ 1-arm overhead dumbbell extensions
x30 40 lbs ... x5 15 lbs L, x5 15 lbs R
x30 40 lbs ... x5 15 lbs L, x5 15 lbs R, all pain reps, really slow on OH exts
x30 40 lbs ... x5 15 lbs L, x5 15 lbs R, all pain reps, really slow on OH exts, lost control on some of the OH reps

dumbbell skullcrushers
2x6 60 lbs, very hard

seated calf raises, no rest between sets
x10 1 plate
x12 2 plates
x14 3 plates
x10 4 plates

few minutes rest but blood still raging in legs

x10 1 plate
x12 2 plates
x14 3 plates
x10 4 plates

few more minutes rest

x10 1 plate
x12 2 plates
x14 3 plates
x10 5 plates, soon I get more plates on this, lol

toe press
x50 100 lbs

quick stretches, 20 seconds at most

x50 100 lbs

quick stretches, 20 seconds at most

x50 100 lbs
... calves utterly destroyed, new pain threshold reached, lol

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
3 slices wonderbread white
Orange Juice

===

?? date, Legs

leg extensions
x15 50 lbs
2x15 70 lbs

smith machine squat
4x12 2 plates

seated leg curls
4x7 165 lbs [stack plus twisty knob that adds 15 lbs]

1-leg seated leg curls, drop sets
x7 80 lbs, x7 70 lbs, x7 60 lbs L
x7 80 lbs, x7 70 lbs, x7 60 lbs R

seated leg curls
2x6 165 lbs

leg extensions
2x6 245 lbs [stack plus twisty knob that adds 15 lbs]
6x6 200 lbs

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
3 slices wonderbread white
Orange Juice

===

?? date, next day after ^ legs, OFF

===

?? date, next day after ^ OFF, Back + Biceps + Calves

pulldowns horizontal grip superset w/ pulldowns vertical grip
x15 60 lbs ... x15 60 lbs
x8 100 lbs ... x8 100 lbs
x8 130 lbs ... x8 130 lbs
x8 150 lbs ... x8 150 lbs
x5 170 lbs ... x5 170 lbs, this is really heavy, takes 2 or 3 reps to get my legs under the pad, those reps don't count, just
to get into position

cable row
x7 100 lbs
x7 120 lbs, feels like 200 lbs at university cable row

bent over smith machine barbell rows
3x7 2 plates

1-arm preacher curls
x8 30 lbs L, x8 30 lbs R
x8 30 lbs L, x8 30 lbs R
x6 40 lbs L, x6 40 lbs R
x8 50 lbs L, x8 50 lbs R
x5 50 lbs L, x5 50 lbs R

1-arm short rope hammer curls
x4 40 lbs L, x4 40 lbs R [I hate my biceps]
x11 30 lbs L, x11 30 lbs R, to complete failure

seated calf raises
x50 1 plate
x30 2 plates, lol feels really hard to do these

toe press
x50 100 lbs
x15 150 lbs
x20 200 lbs
x10 300 lbs
5x5 415 lbs, [stack plus twisty knob that adds 15 lbs]

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
3 slices wonderbread white
Orange Juice

===

Next day, OFF, ate super clean

-- Started up little diet thingy. Don't want to call it a diet, I just changed how I've been eating, starting a few staple things for the good of the bulk.

* Every morning I'll have 3 whites and 3 whole eggs scrambled with 50-70 g of good carbs like fruits and whole grains, then pills like usual. Every meal will be in good portions and unhealthy fat will be cut as much as I can. Post will be slightly bigger with more carbs but keeping protein the same at 3 scoops [54 g whey protein]. I'm at 218-222 now. Big and clean are what I'm working towards and maintaining. God I hate eggs! lol

===

Next day, OFF, ate super clean

===

6-1, Monday, Chest

dumbbell bench press superset w/ dumbbell flyes, slight incline
x12 25's ... x12 25's
x12 25's ... x12 25's

dumbbell bench press, flat
x8 50's
x8 55's
x0 70's, getting closer i swear, lol
x0 65's, messes with my head, all of a sudden I think of the word "no" and I need some time to regroup

cable crossover
2x6 80 lbs
x6 100 lbs
2x5 120 lbs, NEW Personal Best, these were super hard

dumbbell pullovers, flat
x8 30 lbs
x8 40 lbs
x8 50 lbs
x8 60 lbs
... Just wanted to say that I got my form right on these this set, really paid all my attention to it. Dumbbell nearly touches floor on the stretch back, hold for 1 sec then control swing over my upper chest, now I'm doing them right.

cable crossover
2x15 60 lbs, hands overlap, X cross

hammer strength, slight incline
x15 60 lbs, working in failure

took a leak, few minutes rest

x5 90 lbs
x5 140 lbs
x0 180 lbs

Post
3 scoops whey isolate w/ 5 grams creatine monohydrate
4 slices Wonderbread white
Orange Juice

===

6-2, Shoulders

dumbbell overhead military press
2x12 30's
x8 40's
2x6 45's
x8 50's, NEW Personal Best. Finally! :)

dumbbell Arnold press
2x6 30's, damn why were these hard?

shoulder press machine, horizontal grip
x7 100 lbs
x5 100 lbs

shoulder press machine, vertical grip
5x5 100 lbs, rest cut down to 40 seconds a piece, reps very hard

dumbbell side laterals superset w/ dumbbell front lateral raises
x8 15's ... x8 15's
x8 15's ... x8 15's
x8 15's ... x8 15's

dumbbell military overhead press
x6 40's, very very hard. Felt over-training, stopped.

-- Diet was like this: I worked out at 900-940 pm just to keep it in perspective

1030, up
3 whites, 3 whole eggs scrambled
3 slices fiber flax bread toasted, a little butter
1 multivitamin, 2 fish oil, 1 flaxseed oil, 1 calcium w/ vitamin D3

100 pm
thick and heavy sandwich of low-sodium turkey [my beloved turkey! I found more] on 2 slices cracked whole wheat bread [new bread]
large glass of 2% skim milk

330
chicken breast pieces
2 slices cracked whole wheat bread
small banana

500
chicken breast pieces
potatoe I tried to heat up in the microwave and mash, didn't work out so well. With a little butter.

700
2 scoops whey isolate
whole wheat spaghetti w/ tiny bit tomato sauce

800
1 scoop whey isolate
apple

835
2 scoops NoXplode

900-940, workout

945, post [I've taken to eating at home, can relax for 5 minutes in the car, sort of clear my head b4 I get home to eat]
3 scoops whey isolate w/ 5 grams creatine monohydrate
Orange Juice
2 slices wonderbread white
3 low fat high-carb cookies

100, bed
almonds
2 MSM

===

6-3, Off

1130 am, up [I think my clock doesn't work. I set it to go off at 1030]
3 whites, 3 whole eggs scrambled
3 slices fiber flax and 1 slice onion rye bread w/ a little butter
1 multivitamin, 2 fish oil, 1 flaxseed oil, 1 calcium w/ vitamin D3

200 pm
2 slices cracked whole wheat w/ 1 table spoon chunky peanut butter
handful natural artisian granola [Sh.it is really good, I'll find you guys the nutrition label.]
small banana
2 scoops whey isolate

410
chicken breast pieces
whole wheat spaghetti w/ tiny bit tomato sauce

630
chicken breast pieces
1 cup brown rice

800, eat out w/ older brother
2 Culver's grilled chicken sandwiches, no dressing, tastes nothing like chicken!
bottle of water

1030
chicken breast pieces
small banana
1 cup fat-free low sugar ice cream [180 calories if you were wondering]

100, bed
almonds
2 MSM

===

6-4, Legs + light Back

1030 am, up
3 slices cracked whole wheat sandwiched together w/ middle slice with a little butter
2 scoops whey isolate
1 multivitamin, 2 fish oil, 1 flaxseed oil, 1 calcium w/ vitamin D3

... Just thinking now what I want the workout to be: Smith Squats doing most of my leg work. Planning on 2 plates + 50 lbs for a 6x6, something simple so I can remember it. I think some cardio to warm up, bike perhaps. Then Leg exts, Smith squats and if I have anything left, 1-leg seated leg curls, go heavy on those. Squats are a different kind of exercise, I don't think it's just me but it takes a lot out of me to do those, it's a nearly a full-body exercise. I can't do leg presses at SnapFitness because they use a stack and that's just idiotic for a gym to do that. I can do 405 with one leg and their stack is 415! Squats are something I can make new gains on since I'm new to them so they'll be my focus on leg days.

On a side note I've been eating as clean as I can [when I do eat out it's ususally always Arby's or Subway. I can't really like Subway's double chicken meat, it's hot and floppy w/o any real bite to the taste. Arby's is filling but I know fattening. I eat out there, Arby's, maybe once every 3 weeks, so I don't think it's hurting me, fat gain-wise I mean. Getting back in the groove of making chicken breasts and rice, now if I can only figure out how to make the rice not stick to the pot, lol. And eggs. However good they are for me, one of the cleanest natural protein's Mother Nature makes, eggs and me, well let's just say we hate each other. Or maybe it's just one sided, me, lol. I want to eat more red meat, I heard that's a staple of a good bulk in addition to eggs; red meat.

The less I do cardio, the less I think of it... I know when I start it up after whatever time off, ie longer than 4 weeks off, when I get back into it I see results fast. But then again I don't just get on for a stroll, I really push hard when I do cardio. I like that, shocking the body and getting results like that. I'm not fat really anymore, some fat on my middle section but that will go away when I want to take it fully seriously. I know when I was down at 185, way back when, idk like 3 years ago, I still had a good amount of fat and loose skin on the middle section. But I had no ass or flabby thighs, all the track running/jogging took that off as long as I maintained cardio. That is not to say my ass is big, but I it's one of the last things I care about. How often do I see my ass anyways? But in all seriousness the bulk is going well and I have more energy every week for taking it harder and am always looking to see when I can get in a NEW Personal Best, which will eventually put on more muscle. Push more weight, get bigger, have more muscle.

I'm at 220 or so, doubt 230. I don't want to check scale, I will either not care, think it's part of the bulk and here is what happpens, or just be sad I'm getting fat again. So I don't look. I sort of feel it out. Probably at 225 on my high days and 219 on low days. I don't carb cycle, I keep it the same all days but I do mess with my protein a bit. Some meals it's at 30-38 grams, and others it's way up there like 60-90 at one meal. I have 1 low protein meal in the day, usually my second to last meal before nuts and bed. Around 900-1030 pm, just mix it up a tiny bit. It's not low-quality protein, just not in quantity. One meal low isn't going to kill me. It just occured to me now but if I'm at 220-ish now on a bulk, I wonder where my bulk will be in 5 years or so?? 240 or 260 for a regular bulk after all the muscle I've put on? That's a lot of man, 250 lbs. I've never considered myself a big person, fat aside. I mean I was a big fat person at 320 some 5 years ago, but looking back at it, I was subconsciously working at being fat, all that eating out, bad food at home and no exercise at all. But in time, 250 lbs or whatever it will be, I will be larger person. I'm not working towards a number on the scale, I don't think you should do that when you BB. Whatever the number is on the scale, is what it is after eating and working out. As long as foods are clean and you don't cheat every day or something stupid it's not something I think you should care about [unless of course you're a contest-oriented person]. But 6'5" and 260 is a lot of man, I've just never seen or thought of myself as big, I think I will still see myself as tall and skinny for a long time. Doesn't make sense but no one has ever been in my shoes or in my head so if you don't get it, oh well...

My mind wanders...

I'm headed over to Chicago on the 21st to see the NPC Junior Nationals at the Hyatt Regency. It's on the 20th, but I don't want to get lost driving in that city the day of like at 600 am in the morning. Seriously, fu.ck that. So I plan on staying at the hotel and then the next morning checking it out downstairs. I called on the phone to the ticket lady and she said if I just wanted to see as many bodies as possible, check out the pre-judgings, in her words "a meat locker of bodies." Ok, sure. She said few people would show for that besides the competitors so just get a ticket at the door on the cheap and I'd be good to go.

Don't really have a good reason to do this. Bored at home, job didn't pan out, it's complicated. But I want to see people at various stages of the BBing scene, the thin and lean like me, and then the big ole farm boys that have it going on, see the gamit, you know. So I'm going for that reason, and to check out the expo too, didn't know about that till I called the ticket lady. So if the show sucks, I don't know, maybe get a free t-shirt at the expo. There are guest posers too. On the poster in SnapFitness, that's how I found out about the show. One guys looks like Darrem Charles [spelling?] but not so bulked up, with a big smile on his white teeth. I want to see how big guys can really be because I know pictures and videos are worlds apart from actually seeing people in person, or from a distance. If I don't get lost on the way there, see the show and get a t-shirt I'll be happy. Even if I don't get a t-shirt I'll be mildly pleased because I wasn't afraid to drive to a foreign city alone and see a sight that no one else in my family is interested in, much less in approval of. It's not a rebel thing, I just want to see more of what I'm headed towards, getting bigger and in time, leaner to show it off. The long road and where some people have come so far with their hard work. I've thought of it a lot but I won't fit in at all there. I don't want to be an ass and where my BBing.com shirt [I wish I could rep the Dungeon!] and walk around with half my chest and being conscious of my last 15 lbs of fat on me, constantly adjusting my shirt, but I know a lot of people that will be there won't look like they fit in either so I'm trying not to let it get to me.

1230
half of 3 whites, 3 whole eggs scrambled in a bowl with/ half of 1 cup brown rice
1 scoop whey isolate in 1 cup 2% skim milk
kashi bar

330
2 scoops whey isolate
1 cup brown rice

600
small can tuna in water
2 large glasses 2% skim milk
1/2 cup brown rice [gotta make more]

700
1 scoop whey isolate
red delicious apple

730, workout

5 min, 30 seconds on treadmill, fast jog

smith machine squat
2x12 50 lbs
x5 115 lbs
6x6 100 lbs
2x5 110 lbs

seated 1-leg curls
x8 70 lbs L
x8 70 lbs R
x6 115 lbs L, NEW Personal Best
x6 115 lbs L, NEW Personal Best
x6 100 lbs L
x6 100 lbs R

leg extensions
x6 200 lbs, toes forward
x6 200 lbs, toes outward
x6 200 lbs, toes inward

take a leak

x6 200 lbs, toes forward
x6 200 lbs, toes outward
x6 200 lbs, toes inward

pulldowns, vertical grip
4x12 100 lbs

===

6-5, Friday, Biceps + Triceps

rope pushdowns
2x20 40 lbs

dumbbell skullcrushers
x8 40 lbs
x8 50 lbs
2x8 70 lbs

lying ez bar cable extensions, slight incline for greater ROM
x8 60 lbs
4x5 90 lbs
x5 80 lbs

close grip smith machine bench
x8 50 lbs
3x8 90 lbs
3x5 70 lbs

ez bar standing curls
2x8 20 lbs, bar weight not included [I'm not going to include this crap anymore]
2x8 40 lbs, to failure

incline bench dumbbell supinating curls
x8 15's
x8 20's
x8 25's, to failure
x7 30's, to failure

seated hammer dumbbell curls
x8 30 lb, L
x8 30 lbs R
... sick pump from these

5 min treadmill fast jog

Post
3 scoops whey isolate w/ 5 g creatine monohydrate
4 slices wonderbread white
Orange Juice

===

6-6, Saturday, Chest

5 min treadmill warm up, fast jog

dumbbell flyes, 1 knotch up incline
2x15 25's
... 20 seconds between sets

dumbbell bench press, 1 knotch up incline
2x7 50's
2x6 60's

dumbbell bench press, high incline
x6 45's, NEW Personal Best
x6 50's, NEW Personal Best

incline hammer strength machine
x8 2 plates
x6 2 plates + 50 lbs
x5 2 plates + 70 lbs

cable crossover
x8 80 lbs
2x8 80 lbs, hands cross each other [1 rep hands above, 1 rep hands below... repeat]

dumbbell pullovers, drop sets, bench on 2 knotch incline for deeper stretch
x8 50 lbs
x8 40 lbs
x8 30 lbs

take a leak, wash my face [sweating a lot]

x8 55 lbs
x8 45 lbs
x8 35 lbs

20 seconds rest

x15 35 lbs, going very slowly

pec deck flyes, each set to failure
x8 100 lbs
2x8 130 lbs
... these were strange, I needed both hands to get one of the metal arms up, then i was off and running. 100 felt like 150 lbs.

5 min, 30 seconds treadmill
fast jog for 2 minutes, alternate to 1 minute medium walk. Alternated a few times to get 5 min, 30 seconds.

Post
3 scoops whey isolate w/ 5 grams creatine
4 slices Wonderbread white
Orange Juice

===

[dapack]

congrats on all the personal bests, nice to see you back. never knew you weighted 320lbs and you got to 185lbs, that is a huge accomplishment!!!! great job on that and especially bulking back up way to go.

[n88tr]

Yeah bulk is going much better than I had hoped. Things seems to be working on in my favor. Lots of extra time now in the summer to focus on diet and positive thinking. I need to set new weight goals for myself, made 80 lbs skullcrushers and then finally 50's with shoulder press. Both super hard, but will become standards in time. Shooting for getting those 70's up on the dumbbell bench press, and then 4 plates on the smith squat, those are my weight goals at the moment.

Got in some steak tips for red meat, eating one meal of those once a day, lots to chew, got some cheap stuff, had to cut away so much fat on them.

Did a cheat meal today, I get that meal list up there today. Get in some cardio soon, then play games till bed. Ah summer time is the life!

[Cork]

That is the largest post I have ever seen. It must have taken you an hour to type all that up and format it!

I think you'll thoroughly enjoy the NPC show. It will not dissappoint you at all! Prejudging is great to go watch if you are a fan of the sport. You get to see a lot of great people on stage at once, as opposed to just attending the night show and seeing them one at a time until you get to the awards. If you never thought about competing, I think you'll consider it once you see the atmosphere. Too bad I live far away, I'd really like to attend that.

[n88tr]

--water throughout day unless noted

3 whites, 3 whole eggs scrambled
2.5 packet oatmeal
1 multivitamin, 2 fish oil, 1 flaxseed oil, 1 calcium w/ vit D

2 scoops whey isolate
2 slices cracked whole wheat bread
1 large carrot

3 regular roastbeef sandwiches [1 set of buns, other two throw away]

steaktip pieces
slab porkchop
2 brownies, Cheat
2 slices cracked whole wheat bread
large glass 2% skim milk
... big meal

cardio, treadmill
34 minutes total
3 minutes lv 6 fast jog alternate to 2 minutes lv 2, fast walk
repeat alternations for 34 minutes

2 porkchop slabs [each one roughly size of my hand]
sliced red delicious apple
large carrot
small banana

bed, no foods
2 MSM

===

Today, 6-8, Monday, light Back + Cardio

2 scoops whey isolate
hand-sized piece of banana nut bread
1 multivitamin, 2 fish oil, 1 flaxseed oil, 1 calcium w/ vit D

... all the rest of the meal are planned

steaktip pieces
1 packet oatmeal
large glass 2% skim milk

chicken breast pieces
sliced red delicious apple
large carrot
1 slice wholewheat bread

chicken breast pieces
sliced red delicious apple
large carrot
1 slice wholewheat bread

1 scoop whey isolate
sliced red delicious apple

workout

3 scoops whey isolate w/ 5 g creatine
4 slices Wonderbread white
Orange juice
... planning to eat in my car and rest for a bit before do cardio

cardio,
30 minutes
alternating like last time

bed,
almonds
2 MSM

... yeah so I weighed myself yesterday, curiosity got the better of me

230 lbs

again.

Not gonna think about it, just concentrate on making more weight in the gym

I GAIN fat fast and LOSE it fast. Granted, I work really hard to lose it and I can get my diet down cold and then just do cardio everyday, that's how I lose but I go at it hard. Damn but I've gained a lot and lost a lot in my life already. Loop de loop...... not gonna worry about it.

Tomorrow planned off, get diet back on track, brownies were super good but mess with my head.

Afterwards, some lower chest work, been slacking on that. Get in some calves too. Hit those bitches a lot, shock them. I'll try for 6 plates this time, I want to have trouble standing, lol, makes cardio fun.

Post up a split for this week,

Monday
Back + Calves + Cardio

Tuesday
Off

Wednesday
Lower Chest + Calves

Thursday
Triceps + Biceps + light Back

Friday
Shoulders

Saturday
Legs + Cardio

Sunday
Off

[n88tr]

Split needs work, didn't think it through when I posted it up. I need more Back time.

I keep wondering when I'm going to "blow up" with muscles or will this be a long road with small changes? I mean I thought with 80 lb skullcrushers that'd add some serious size to me. Guess not. Keep pushing it, 100 lbs isn't that far away. Gotta put on some size with that big ass weight, right?

I want to show people I've put on some size when I get back to university in the early fall. I'm doing squats now, so I assume my legs will get a little bigger. I made new weight pretty much every where, dumbbell bench and dumbbell incline, leg curls, calve raises, dumbbell shoulder press, etc.

Fu.ck I'm tired of being small and thin. 230lbs and 6'5" really isn't big. I dunno what I think "big" will be, maybe with 20 lbs more muscle, I think that will be appreciable then. I hate it when I talk to big guys in the gym and they're so mellow like it was easy to put on size. I'm killing myself each time I'm in there and I'm eating right, when do I start to get big??!

===

Anyways, the workout last night and amended foods

5 min treadmill fast jog

pulldowns, vertical grip superset w/ pulldowns, horizontal grip
x15 70 lbs ... x15 70 lbs
x12 100 lbs ... x12 100 lbs

pulldowns, horizontal grip
x5 200 lbs, NEW Personal Best
... damn hard to get settled in for these, weight not that terrible

smith machine barbell rows
2x12 50 lbs
2x8 90 lbs

1-arm dumbbell rows using upright bench
x8 40 lbs L, x8 40 lbs R
x8 40 lbs L, x8 40 lbs R

back hyperextensions
4x8, bodyweight
3x6, w/ 25 lb plate

rotator cuff cable pulls
x12 10 lbs R, x12 20 lbs L
x8 40 lbs R, x8 40 lbs L
x8 40 lbs R, x8 40 lbs L
x8 40 lbs R, x8 40 lbs L

seated calf raises
x30 1 plate
x10 3 plates
x4 6 plates, NEW Personal Best
x3 6 plates
2x6 5 plates
... 6 plates is DAMN heavy but I got in good reps, not impossible, lol.


quick calf stretches

no cardio

... food amend is at night I had a slice of banana nut bread with my whey isolate pre-workout.

====

Need some time to think about my new split. Want to get in some late night cardio today though.

[n88tr]

New split

Monday
Mandatory cardio day but nothing else

Tuesday
Biceps + Triceps + light Back

Wednesday
Chest

Thursday
Optional workout day, see what I feel like doing.
Might be cardio, might be calves, it's a "feel day." Always wanted to do one of these.

Friday
Shoulders + light Back

Saturday
Legs

Sunday
Back

===

Today, 6-10, Chest

1130 am
3 slices cracked whole wheat toasted w/ middle slice a little butter
2 scoops whey isolate
1 multivitamin, 2 fish oil, 1 flaxseed oil, 1 calcium w/ vit d

145 pm
2 slices cracked whole wheat
2 scoops whey isolate
large carrot

... rest of day is planned

350
2 small cans tuna in water
oatmeal
small banana

600
chicken breast pieces
oatmeal
1 slice 12grain whole wheat

800, pre-workout
4 egg whites scrambled
1 cup brown rice

830
2 scoops NoXplode

840-1000, workout
... times not exact but you get what the day is looking like

1010, Post
3 scoops whey isolate w/ 5 g creatine
Orange Juice
Applesauce cup

1230, bed
almonds
2 MSM

===

... Going to evaluate my calories and macros for my new weight, 230 lbs. Just want to see if numbers are ok and if not, make adjustments.

I'm going to look into if before-bed fats really help me or not; could help myself out there but cutting out that fat.

[n88tr]

3 scoops NoXplode 40 minutes prior to workout

4 scoops Xtend in 3/4 gallon water during

dumbbell flyes superset w/ dumbbell bench press, flat
x12 25's ... x12 25's
x12 25's ... x12 25's
... started to do dumbbell bench presses differently, now i just push up as evenly as i can and not touch them at the top like i used to

smith machine bench press decline
x8 50 lbs
3x8 90 lbs

quick stretches using building pillars

smith machine bench press, slight incline
x5 110 lbs
x5 140 lbs
2x6 120 lbs

dumbbell bench press, slight incline, drop sets
x8 50's ... x8 45's
x8 50's ... x8 45's
... a bit tired out

cable crossover superset w/ hammer strength incline machine
x6 100 lbs ... x6 90 lbs
x8 80 lbs ... x8 90 lbs
x8 80 lbs ... x8 90 lbs

cable crossover superset w/ dumbbell pullover, slight incline
x9 80 lbs ... x9 40 lbs
x9 80 lbs ... x9 40 lbs

5 minutes treadmill
4 minutes fast jog, 1 minute fast walk cool down

... workout was good. Ripped new songs to my player, had music blasting. Smith machine is awfully versatile, that thing. Decline and inclines were good fun and hard of course. Didn't think I could do 140 incline but wasn't that impossible. I don't think during the workout if I can or not, I just go for it and see what happens. Just imagine 1 good rep and then when that happens, shoot for 5 more, that's how I do.

Feel kind of silly back when I was afraid of doing pullovers, like I might smash my face. Not a big deal, just drop weight to side or behind if that were to happen, not that it has. I like those a lot, I get a deep stretch from those.

I think SnapFitness's pec deck machine is screwed up so I'm not using it. 130 lbs feels like 210 to just get the arms on it up for a rep. Everything on it looks cool but I don't know so I'm not using it. For rear flyes it works fine though.

Today I take off as per the split, then tomorrow I'll get back into the groove of it.

[Zack]

I'd personally have only 1 back day, and change 1 of ur light back days to shoulders/traps and the other to a second leg day... ur only devoting 1 training day to half of ur body... not too good if u want to keep balance and growth progressing in your lower regions

[n88tr]

I don't know what you mean...

I need to keep my Back relaxed so I do the workouts. It's not strictly about making new weights, it's more about just loosening up the muscle as per my physical rehabilitation. It's still very real and I don't want to risk hurting it again.

I get so wiped out when I do lower, now a lot with the smith squats. I'd love to do it twice a week but I don't know if I have the energy for it. Maybe just squats for the quads, add that in to the biceps and triceps day or something like that, I think I could do that but I want to think about it.

[Zack]

I mean that if u look at your anatomy, about 55% of your mass is below the waist and ur only devoting 1 day to it... that at least seems very counterproductive

[n88tr]

Oh, yeah that. Hmm.

I hope this doesn't make me look bad, but I made up another new split. I like this one a lot more though. And it's my background on my laptop....

I took a screen-print image. See here.

===

Okay so now the day:

6-12, Back + Shoulders [and Calves I threw in at the last moment because I wanted to try some new techniques]

1130
2 scoops whey isolate
3 slices cracked wheat toasted, middle slice w/ little butter
1 multivitamin, 2 fish oil, 1 flaxseed oil, 1 calcium w/ vit d

130 pm
1 cup brown rice
chicken breast pieces
glass 2% milk
... i took a pic with my camera but now i can't find the adapter to transfer to my laptop

330
1 cup brown rice
chicken breast pieces

500
1 cup brown rice
chicken breast pieces

630
3 scoops NoXplode

700-750, workout

3 mins fast jog on treadmill

pulldowns, horizontal grip
2x12 60 lbs
x12 80 lbs
x12 130 lbs
2x8 150 lbs

dumbbell overhead military press
x8 40's
x8 50's

dumbbell overhead press, 1-arm
x8 35 lbs, Left no rest to x8 35 lbs, Right
x6 35 lbs, Left no rest to x6 35 lbs, Right

smith machine barbell shoulder press, new exercise
x8 50 lbs, feeling out form and weight
x8 70 lbs
3x6 90 lbs

smith machine barbell row
2x6 90 lbs

toe press superset w/ standing on toes during "rest" in my socks
x50 100 lbs
1 minute standing on toes
x50 100 lbs
1 minute standing on toes
x50 100 lbs
1 minute standing on toes
no rest to seated calf raises still in my socks
x10 1 plate
1 minute standing on toes
x10 1 plate
1 minute standing on toes
x10 1 plate + 25 lbs
1 minute standing on toes
x10 1 plate + 25 lbs
1 minute standing on toes
x10 1 plate + 25 lbs
1 minute standing on toes

... all that is one set with no rest.

Quick stretches for calves

6 minutes fast jog on treadmill

Post, 800
3 scoops whey isolate w/ 5 g creatine
80 g cooked oatmeal

1020
chicken breast pieces
1 cup fat-free ice cream [36 carb]

1250, bed
2 scoops whey isolate
28 almonds
2 MSM

--- Calves went sort of numb around the 2nd set on the seated raises. Still working hard but no pain like I was expecting and sort of wanting. Also, I did the seated raises with my toes only on the platform, as described in the article I read and was posted here on the Dungeon. Article got me excited so I just threw in a new workout. Super intense, but angry my calves went numb on me.

Smith machine barbell shoulder press was good fun too, feel like I'm doing an "official shoulder exercise" like the dumbbell overhead press. You know, like the bench press is an "official chest exercise."

Check out my image to see my new split. Only thing I'm sort of worried about is I only have one rest day. See how this works, give it a week or two.

Head was sort of spinning from the 3 scoops of NoXplode. I think it's as "high" as I ever want to get, lol. I love the feeling, the intensity of it. Not that I try to work up to pump and then keep working them to make em bigger and bigger which the NoXplode does help. I'm not much into pumps really. If they happen, fine but I'm not doing 30 reps just to get one going. I might do it early in the workout just to get the blood fully in some place but that's the only time I'd work towards a pump.

Did my workout much earlier than I usually do them, just because the NoXplode keeps me up later [or should I say early] at night and it interferes with my sleep so I took it earlier and worked out earlier.

Changed my post too. According to the GI list I just read, my white bread is a 75, and my instant oatmeal is a 83. Slightly higher. I'm going to look for the highest rated item and see what that is and see if I can incorporate that into my post. I'm looking here.

Oh and thanks for the insight Zack. Always helpful, you are.

EDIT: Looks like the highest GI foods are white bread [described in such a way I don't understand, glucose pure, and some gatorade product.] Of the three, I think the Gatorade would be the easiest to find.

The website results for highest GI foods.

[dapack]

split looks good, i understand about the back as you mentioned earlier. wednesday would change, but it you are just looking to get into the gym and do some work see nothing wrong with devoting a day for arms, would really like to see another off day in there, but that is just me, i try and limit lifting to no more than 5 day a week and 3 days in a row, but i am old and have to pass myself LOL. look fine, if it works for you that is what is important.

[n88tr]

6-13, Legs

4 egg whites, 1 whole scrambled
glass 2% skim milk
3 slices cracked whole wheat toasted, middle slice w/ little butter
pills

brown rice
chicken breast pieces

brown rice
chicken breast pieces

2 scoops whey isolate
3 slices cracked whole wheat

workout

3 min treadmill fast jog warm up

4 scoops Xtend in 3/4 gallon water during

leg extensions
x15 50 lbs
x15 70 lbs

smith machine squat
5x6 90 lbs
2x6 140 lbs
3x6 120 lbs

leg extensions, toes straight
2x10 200 lbs
2x9 200 lbs
2x8 200 lbs
3x7 200 lbs

leg extensions, toes out
3x8 150 lbs

3 min fast walk treadmill cool down

Post
2 english muffins, high carb [85 carb]
2.5 scoops whey isolate w/ 5 g creatine

Bed
1 scoop whey isolate
few chicken breast pieces
almonds
pills

-- workout intense! Had 10x10 squats and leg exts in mind but didn't quite make it. 2x6 140 was incredibly hard. Any more weight and I wouldn't be able to go below parallel and get out of it. 3x6 120 was to make up for not getting more sets with 140 done. 120 still plenty hard, no easy reps for sure.

Leg exts were brutal, quads felt like a separate entity of my body, weird feeling. After 2x9 200 quads just wanted to die, so tired. No pain, just wiped out. Now I knew it was time to put in some work so I kept the weight high [relative to what was available] and just kept pumping. Another good workout where the word 'no' didn't ever enter my head. Just take a few seconds to catch my breath at end of sets to get last reps done, that is my 'yes' in my head. If I could do 5 and then 6 reps, what's one more? Easy weight. So I went way beyond my thoughts, just thinking about the weight and how hard it was, moved around between every 2 sets just to make sure i could still walk, lol.

After treadmill cool down i fell of the machine and on to the leg ext machine which is right next to the treadmill i was on. didn't hurt myself, just wasn't thinking about how tired i was.

===

6-15, Back + Calves

3 egg whites, 1 whole scrambled
large glass 2% skim milk
mashed potatoes
steak tips

... rest of the day is planned

chicken breast pieces
mashed potatoes
pills

2 scoops whey isolate
2 slices cracked whole wheat
small banana

1 scoop whey isolate
large glass 2% skim milk
red delicious apple

workout

4 scoops Xtend in 3/4 gallon water

Post
80 g carbs Instant Oatmeal [very high GI rating as I already said]
3 scoops whey isolate w/ 5 g creatine

Bed
almonds
pills

[dapack]

Originally Posted by n88tr

6-13, Legs
workout

3 min treadmill fast jog warm up

4 scoops Xtend in 3/4 gallon water during

leg extensions
x15 50 lbs
x15 70 lbs

smith machine squat
5x6 90 lbs
2x6 140 lbs
3x6 120 lbs

leg extensions, toes straight
2x10 200 lbs
2x9 200 lbs
2x8 200 lbs
3x7 200 lbs

leg extensions, toes out
3x8 150 lbs

3 min fast walk treadmill cool down

That is a whole lot of sets you did there, legs must have felt like rubber, way to push yourself.

[n88tr]

Didn't do Sunday's Back + Calves, was really tired from legs still plus calves still really sore.

Did do Chest + Back the next day though. Again, Calves still sore. Ain't gonna gain muscle mass hurting an already sore muscle. Walking on my tip toes yesterday and today...

4 scoops Xtend during workout

low row
2x11 50 lbs

pulldowns, vertical grip
2x12 100 lbs

pulldowns, horizontal grip
x8 130 lbs
x8 150 lbs
x8 170 lbs
... I figure a few sets to relax the muscles and few sets to actually work them round out the Back workout.

barbell decline smith machine
2x8 70 lbs
x8 100 lbs
2x6 140 lbs

dumbbell bench press, flat
x8 55's
x0 70's
... I think until I'm really ready for 70's I'll stick with 65's and get those sets done till I'm really ready. No sense in jumping all over the place with weights.
x6 65's

high incline hammer strength
x8 90 lbs
x8 140 lbs, NEW Personal Best I believe
x8 160 lbs, NEW Personal Best

dumbbell pullovers
x8 40 lbs
x9 55 lbs
x2 70 lbs, ROM at half, stopped
... pretty much out of gas at this point

cable crossover superset w/ dumbbell rotator cuff twists
x7 100 lbs ... x8 10's
x7 100 lbs ... x8 10's
x7 100 lbs ... x8 10's
x7 100 lbs ... x8 10's
... pretty much killin' myself for these last sets of cable xos

Stretches + Post at home
Whey + Creatine
Oatmeal

===

Today is Rest. Load up on the water and clean foods and prepare for war tomorrow. Hope Tris don't hurt too much and push more weight. Gonna try for some new bicep exercises.

[n88tr]

3 scoops NoXplode 35 minutes previous, slight overdose

rope pushdowns
2x15 40 lbs
...20 seconds between sets

dumbbell skullcrushers
x8 40 lbs
x8 60 lbs
2x6 80 lbs
2x6 70 lbs
... that 80 lb is still awfully brutal, love it

ez bar behind head on upright bench, new exercise
x8 bar only
x8 20 lbs
x8 30 lbs

straight bar pushdowns, underhand grip, new exercise
x2 30 lbs, finished set x8 50 lbs
3x8 70 lbs
... 70 lbs is my max here, they were really hard but form was good

alternating dumbbell hammer curls
x16 20's
... 1 rep left, 1 rep right = 1 rep

alternating dumbbell curls
2x8 35's

standing two arm cable curls [the ones you bring to your head], new exercise
x8 40 lbs [total weight]
x8 80 lbs
3x8 100 lbs
... awkward because my arms are too long

treadmill
20 minutes of alternating two to two and a half minutes fast jog switch to one minute fast walk.

Stretches + Post at home
3 scoops whey isolate and creatine
3 cups applesauce

--- Head was numb with NoXplode, concentrated on breathing deep and just push weight, was good fun, felt like I had a whole body pump minus legs, I just felt dense but some how loose. Strange feeling. I wonder if people can get addicted to NO2??? Like a drug... Anyways workout good, overdose aside, skullcrushers still very hard added in a new tricep exercise that I do with the cut off upright bench, you know those little upright benches but they're fixed at 90 degrees with only half the back, good for deep moves like the skullcrushers. Was kind of hard to get the bar behind me with an underhand grip, a powerrack would come in handy there, non-existent at SnapFitness. Then the standing cable curls, aka hercules curl I've heard em called that. I really wish my arms weren't so long, then I could do them with perfect form. I stand perfectly centered but when I come in with them, i sort of have my hands in from of my face because I don't get a good contraction if I bring them to my ears... damn my long arms. Being tall is overrated. I'd trade better genetics for a half foot of height any day, anytime.

Then cardio brought out a good sweat, dark maroon shirt looked sweated through, stuck to me, tried to ignore it. At one time during jogging fast I felt perfectly at ease, like my heart and legs were working in perfect unison, each footfall felt right and I just ran for a few minutes falling into the groove. until this dude go on next to me, short latino I guess build up good but could cut up and look better, wanted a conversation with me. I pointed to headphones and shook my head. Leave me alone, God i'm doing cardio!

Workout good, cardio good. It was a good day.

Today quads. Again focus on leg extensions, hope for more solid sets over 2x8 and 3x8 here and there. I want 10x20 of something, perhaps 100 or 130, see how it goes. also smith squats, no mercy. was trembling last time, I know I can do more this time. Hands still trembling pretty bad, NoXplode has a profound affect on me, that's why I don't take it every time, build a resistance to it. Makes a workout quite different, feel stronger and more alive honestly, better focus and attention though at times I do sweat a lot more, like it opens up more sweat pores or something, lol. Don't mind it, can always get clean.

Tomorrow I go to Chicago to the NPC 2009 Junior Nat'l show. Pre-judging at 6pm to see all the people, see different stages of development. Surprisingly my older brother wants to accompany me. Not his scene at all, not in the least but he's interested so he'll tag along. I plan on seeing all I can and see what booths have. Free stuff is always good... t-shirts or whatever. Not much of crowd person myself but sometimes you have to go out of your element to see something or experience something new. Never know, you might have more fun than you planned. Only one worry that my brother doesn't throw a fit and wants to leave immediately or something freaks him out. He freaks out hardcore sometimes over the smallest thing and we have to go home.. he's really weird sometimes but when he's confident is all good. Pray he's in control and at peace and try to have some fun. Maybe he'll have a better appreciation for what I'm trying to do and how hard I work.

That's one thing about him I don't understand, if I tell him in casual conversation if it comes up like how much I bench [I hate it how people scowl at me when I tell them I dumbbell bench, like the dumbbell bench isn't good enough. Fu.ck you. I work as hard as I can, method aside, that's what matters plus good form and all that other stuff put into it for the total package] or other weight item and I tell him I'm used to leg pressing 700-ish and it's a waste of time for me to try to work the leg press at SnapFitness because it has a stack and that's insane let alone the stack is only 415. Then I say that I'm just starting to squat and 100 is still a bit of a challenge and he laughs at me. I don't understand him sometimes, like nothing impresses him but I know he couldn't do 1/10th of what I do but that doesn't matter, it's not his life or his goals. He eats pizza and plays computer games all day, that's his scene, not mine. I just wish he would at least acknowledge the hard work and time I put in plus attention to nutrition. I'm hoping this show will open his eyes a bit, that some people really take this seriously, obviously some more than others.

[dapack]

Originally Posted by 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

Thought some where I seen the bread on your log, Ezekiel, anyways found the bread, pretty good stuff, don't do bread to often, only when need to get my carbs up. Will have to look for the cereal next time I am shopping, if it is like their bread, than it must be pretty good stuff.

[dapack]

Originally Posted by n88tr

Tomorrow I go to Chicago to the NPC 2009 Junior Nat'l show. Pre-judging at 6pm to see all the people, see different stages of development. Surprisingly my older brother wants to accompany me. Not his scene at all, not in the least but he's interested so he'll tag along. I plan on seeing all I can and see what booths have. Free stuff is always good... t-shirts or whatever. Not much of crowd person myself but sometimes you have to go out of your element to see something or experience something new. Never know, you might have more fun than you planned.

sounds like fun, never been to a show myself. if they have figure competition bet ur bro will like that part of the show