[Cork]

You and I have very similiar mentalities. A little self hate goes a long way when it comes to motivation in the gym. Keep showing that plastic covered metal who's boss.

Also I'm looking at your workouts, what kind of split are you running? Can you link to a post that I might have missed where you summed it all up?

[n88tr]

Training by instinct at the moment.

I try to get in some Back work every other workout, keep it loosened up and later on in the workout throw in some work sets like the 80lb dumbbell rows or heavy iso-lateral hmr str.

Thanks for checking in.

[n88tr]

Legs + Shoulders + Upper Chest

hack squat
2x15 100 lbs
2x12 200 lbs
x12 300 lbs, legs awfully wobbly
x12 280 lbs, standing is hard

leg press, stacked
x12 100 lbs
x12 200 lbs
x12 385 lbs
x12 365 lbs
... seat all the way back but still hard to get my big ass legs into position

dumbbell overhead press
x12 35's
2x10 45's

incline dumbbell bench press
2x10 35's
2x10 50's

incline barbell bench press
x10 55 lbs
x8 75 lbs
x7 85 lbs
x7 105 lbs

... Mixed up 3 packets Gatorade powder, 75 carb

incline dumbbell flyes
x8 40's
x8 35's
x8 30's

Stretches + Post
36 g protein Whey isolate + 5 g creatine monohydrate

===

Legs really hurt... Sort of pre-fatigued on the hack squat, then hit em really hard again on the leg press. Like I said above I'm a bit tall for the machine so I had to lift my ass off the seat to get my legs in position, then sit back down. Getting the weight up is the hardest part, that and going as negative as I can with the weight.

Today is Middle Chest and Triceps.

Gonna try out some new tricep work in addition to CGBPs.

Also get in some loosening Back work.

[n88tr]

I'm planning on changing up my diet radically today.

University classes start back up Sept 2nd. Get back into the "residence halls" [you can't call them Dorms anymore, policy thing] in late August.

The plan then is to lower carbs quite a bit, up protein, water, and keep training but with an emphasis on cardio.

Don't want to take it too fast but I will do it, lean down again.

Unsure how much, but I estimate 40-50 lbs. Take pics before, during the "lean down" and after. Post em all up when it's done. I estimate "lean down" phase will be complete around my birthday, January.

[dapack]

that is a lot of weight, looking at your pic i don't think you have that much to lose, if you did you would def. be ripped

[n88tr]

Got in a hurried workout last night. Yesterday was a hell, diet was bad timing but super clean. Getting my sh.it together in my head and new foods all over the place was stressful. Get in better schedule and workout today.

Last night didn't go as planned,

Back + Triceps, all light work

rope face pulls
2x12 30 lbs

iso-lateral hmr str
2x12 2 plates

tricep dips between benches, new exercise for me
3x8 bodyweight

lat pulldowns
x8 100 lbs, wide underhand grip
x3 180 lbs, close reversed grip
x4 140 lbs , medium wide overhand grip

Barely got a sweat on but I did my Stretches + Post
Whey + Creatine

===

Diet was lots of steak, whey, apples, bananas, carrots, very little bread

Diet will be like yesterday plus brown rice, more stable carb

Workout is Chest + Triceps

[n88tr]

Turned out to be just Chest

barbell bench press
x15 bar
x8 50 lbs
x7 50 lbs
5x7 135 lbs

dumbbell pullover
x8 35 lbs
x8 60 lbs
x4 70 lbs

dumbbell flyes, flat bench
x8 50's

dumbbell bench press, flat bench
2x8 50's

===

Back + Biceps

lat pulldowns, wide grip
x12 100 lbs
x12 120 lbs
x12 130 lbs
x8 140 lbs
x6 145 lbs

1-arm uni-lateral lat pulldowns [using cablecross over handle], new exercise
x8 40 lbs Left Arm, x8 40 lbs Right Arm
x8 40 lbs Left Arm, x8 40 lbs Right Arm
x8 45 lbs Left Arm, x8 45 lbs Right Arm
x8 45 lbs Left Arm, x8 45 lbs Right Arm
x8 50 lbs Left Arm, x8 50 lbs Right Arm
x8 50 lbs Left Arm, x8 50 lbs Right Arm

iso-lateral hmr str
2x8 2 plates
x8 2 plates + 50 lbs
x4 3 plates

1-arm iso-lateral hmr str
x8 2 plates Left Arm, x8 2 plates Right Arm
x8 2 plates Left Arm, x8 2 plates Right Arm
x4 3 plates Left Arm, x4 3 plates Right Arm

1-arm preacher machine curl
x4 80 lbs Left Arm, x4 80 lbs Right Arm
x8 50 lbs Left Arm, x8 50 lbs Right Arm
x8 50 lbs Left Arm, x8 50 lbs Right Arm
x8 50 lbs Left Arm, x8 50 lbs Right Arm

preacher machine curl [both arms]
x1 80 lbs, x1 120 lbs, x1 140 lbs, x1 170 lbs [trying to find good weight]
x4 120 lbs
x3 140 lbs
2x6 80 lbs, to failure each set

===

Rest

===

Rest

===

Chest

dumbbell bench press, flat bench
2x14 35's
... done quick with little rest between sets

barbell bench press
x14 bar
x10 50 lbs
3x6 135 lbs
x4 155 lbs, NEW Personal Best
2x6 135 lbs

cable crossover, using 2-arm freemotion machine
x2 50 lbs, too light finished set x6 60 lbs
x1 70 lbs, too light finished set x4 80 lbs
...using this machine 80 feels like 150, no lie. Needed to get angry to do these... feeling weak

dumbbell flyes, flat bench
2x8 35's
2x6 50's, each set to failure

dumbbell bench press
2x6 50's, each set to failure

===

Legs today

[n88tr]

hack squat
2x15 100 lbs
2x12 200 lbs
2x10 300 lbs
... all reps as deep as machine allows

leg press
x3 100 lbs, too light finished set x6 150 lbs
2x12 200 lbs
2x10 300 lbs
2x8 360 lbs
... very difficult to get weight up, my long ass legs as I think I already mentioned

leg extensions
2x17 100 lbs

1-leg leg extensions, drop sets
x10 50 lbs, x4 45 lbs Left Leg
x10 45 lbs, x8 40 lbs Right Leg

1-leg leg extensions
x5 70 lbs Left Leg
x5 70 lbs Right Leg
x5 70 lbs Left Leg
x5 70 lbs Right Leg

--- Suddenly felt very tired after leg extensions. Remembered to just stimulate muscles, not destroy them, so I stopped earlier than I usually do. Deep hack squats at the end, 300lbs was very difficult on my legs.

Today, hit a variety of stuff

Back + Triceps + Calves + Rotator Cuff work

Tomorrow, Rest

Earlier today I did something stupid. I ate a bunch of powdered donuts, thought it was a bad idea and then made myself throw up. Eating again, my steak and rice after I puked was super hard.... auughhh.

[JNB]

Originally Posted by n88tr

hack squat
2x15 100 lbs
2x12 200 lbs
2x10 300 lbs
... all reps as deep as machine allows

leg press
x3 100 lbs, too light finished set x6 150 lbs
2x12 200 lbs
2x10 300 lbs
2x8 360 lbs
... very difficult to get weight up, my long ass legs as I think I already mentioned

leg extensions
2x17 100 lbs

1-leg leg extensions, drop sets
x10 50 lbs, x4 45 lbs Left Leg
x10 45 lbs, x8 40 lbs Right Leg

1-leg leg extensions
x5 70 lbs Left Leg
x5 70 lbs Right Leg
x5 70 lbs Left Leg
x5 70 lbs Right Leg

--- Suddenly felt very tired after leg extensions. Remembered to just stimulate muscles, not destroy them, so I stopped earlier than I usually do. Deep hack squats at the end, 300lbs was very difficult on my legs.

Today, hit a variety of stuff

Back + Triceps + Calves + Rotator Cuff work

Tomorrow, Rest

Earlier today I did something stupid. I ate a bunch of powdered donuts, thought it was a bad idea and then made myself throw up. Eating again, my steak and rice after I puked was super hard.... auughhh.

Dude, the last thing you should ever do is force yourself throw up. So you had a little mental lapse. Big deal. Besides, from looking at your log it doesn't seem apparent that you have any cheats or refeed days for that matter.

[n88tr]

Ok, thanks for the advice.

[dapack]

agree with JNB, no biggie on the donuts, i am in the middle of a contest cut and right now i still allow myself a couple cheats a week. in the end an extra 300-400 cals is not going to kill you. workouts look great, especially you last leg workout.

[n88tr]

Forget what I said, that Variety day was an Off day.

Next day, Back

lat pulldowns, wide grip
x12 70 lbs
x12 100 lbs
x12 130 lbs
x12 150 lbs
x4 180 lbs, NEW Personal Best, ?? maybe, I dunno

iso-lateral hmr str
x8 2 plates

1-arm iso-lateral hmr str
x5 2 plates + 25 lbs, Left Arm, no rest x5 2 plates + 25 lbs Right Arm
x5 2 plates + 25 lbs, Left Arm, no rest x5 2 plates + 25 lbs Right Arm

dumbbell rotator cuff work
2x8 20's
x8 10's

===

Next day, Triceps + Biceps

dumbbell skullcrushers
2x14 40 lbs
2x8 60 lbs
x4 80 lbs, killing myself

cgbp [close grip bench press]
x8 135 lbs
2x8 125 lbs
2x8 85 lbs

seated rope overhead extensions [seated on a short upright bench with the machine and rope behind me], new exercise for me
x8 25 lbs
2x6 40 lbs
2x5 57 lbs
2x15 47 lbs, shock sets

1-arm short rope overhead extensions [same method as above but w/ 1-arm], new exercise for me
2x8 20 lbs Left Arm, no rest 2x8 20 lbs Right Arm
2x8 30 lbs Left Arm, no rest 2x8 30 lbs Right Arm

45 degree incline bench alternating dumbbell curls, new exercise for me
5x5 30's

smith bench reverse ez bar curls, new exercise for me
5x8 bar
... bar shows how weak I am, need to work on these

smith bench ez bar curls, each set to failure
2x6 40 lbs
2x4 60 lbs

concentration curls on cable machine, each set to failure
x6 60 lbs Left Arm, no rest x6 60 lbs Right Arm
x6 60 lbs Left Arm, no rest x6 60 lbs Right Arm
x8 50 lbs Left Arm, no rest x8 50 lbs Right Arm

standing 1-arm cable curls on cable machine, each set to failure
x8 50 lbs Left Arm, no rest x8 50 lbs Right Arm

===

Next day, Off

===

Next day, Back + Shoulders + Chest

lat pulldowns, wide grip
x20 70 lbs
x20 100 lbs
x10 130 lbs
x10 150 lbs

lat pulldowns, medium reversed grip
x4 160 lbs
x4 175 lbs
x4 185 lbs, NEW Personal best, ?? I don't know or really care
x5 170 lbs

barbell overhead press
2x8 75 lbs
2x6 95 lbs, NEW Personal Best

dumbbell benchpress, flat bench
x8 40's
x7 55's
... for whatever reason the 60's-80's were mysteriously gone


barbell benchpress, flat
x8 bar
x8 75 lbs
2x5 125 lbs
2x4 145 lbs

decline iso-lateral hmr str
x2 2 plates, finished set x4 2 plates + 50 lbs
x4 4 plates
x1 4 plates + 40 lbs, killing myself to get just 1 rep, NPB pretty sure
2x3 4 plates + 20 lbs

high incline dumbbell bench press
2x7 40's
x0 45's, exhausted


===

Next day, Off

===

Next day, tomorrow, Legs

Plan on hack squats and single leg hack squats.

... Diet's been good, lots of red meat, brown rice, apples, carrots and bananas mostly. I tend to eat the same stuff over and over, but I guess you guys know that about me already. Been cutting carbs after 830-900 to veggies like carrots. Sometimes right before bed I'm really hungry so after my almonds and MSM, I have some carrots.

Not really following the Bulk primer really. I did that for what, 5 weeks and gained 30 lbs. Or something like that. Eating when I don't want to eat or eating after I'm full makes me fat and I don't want to work unnecessarily hard on my cut when just stopping eating now is the preventive measure needed. I'm doing good on the bulk, mindless eating and throwing up aside. I've made good gains. Def chest is bigger, shoulders and triceps some too. Legs, outer sweep looks good. Some days I feel invincible, other days just want to sit in front of my computer all day but when I'm in the gym, it sounds cliched but I feel invincible till I load up 20 lbs more than I can handle for 1 rep. I want it all and I want it now, 20 lbs more bench not 5 lbs here, 5 more lbs next week but you know all about that...

In 8 days I go back to residence halls and get settled in for my last year at college.... It's more fun coming back to a real gym, the university gym, than it is coming back to school. School isn't really hard, just put in the time and work work work but the gym is something different, never changes, unless I change or mentally change challenge myself, etc. Def going to squat and get back into the higher weights with the rows, 80's max at Gold's gym sucks. Fu.ck the machines if all you have is freeweights up to something decent like 150's that'd be better than 20 machines and only 1 set of each weight up to 80's. Not that I'd use 150's but I like to look at them and dream...

[n88tr]

hack squat
2x25 100 lbs
x20 300 lbs
x20 350 lbs, legs destroyed so soon...
15x6 400 lbs
5x4 445 lbs, plate pinned to stack

I think I broke my legs, lol I had to sit against the wall and recover from falling from the machine, damn.

Called it good after that....

[dapack]

Originally Posted by n88tr

hack squat
2x25 100 lbs
x20 300 lbs
x20 350 lbs, legs destroyed so soon...
15x6 400 lbs
5x4 445 lbs, plate pinned to stack

I think I broke my legs, lol I had to sit against the wall and recover from falling from the machine, damn.

Called it good after that....

hope you did not hurt yourself seriously, that would suck

[n88tr]

Off

===

Off

===

Chest + Back + Triceps

dumbbell bench press flat
x14 35's
x12 35's

barbell bench press incline
x8 80 lbs
2x7 100 lbs
2x7 120 lbs, NEW Personal Best

barbell bench press flat
3x7 135 lbs

iso-lateral hmr str front lat pulldown, new exercise for me
x4 2 plates
2x4 2 plates + 20 lbs
2x8 2 plates + 50 lbs

behind the head rope seated cable extensions
2x9 32.5 lbs
2x8 47.5 lbs
2x7 57.5 lbs
2x6 42.5 lbs, very deep reps
3x7 52.5 lbs, very deep reps
... 50 some lbs easily feels like 100 or even 130 lbs. Crazy hard.

lying dumbbell extensions behind ear, drop sets
x10 20 lbs Left Arm, x10 20 lbs Right arm, x15 15 lbs Right Arm, x15 15 lbs Left Arm
x10 20 lbs Left Arm, x10 20 lbs Right arm, x15 15 lbs Right Arm, x15 15 lbs Left Arm

bench dips
x2
arms dead basically

===

Off

===

Back + Biceps

iso-lateral hmr str
2x12 90 lbs

1-arm iso-lateral hmr str
x8 125 lbs Left Arm, x8 125 lbs Right Arm
x8 125 lbs Left Arm, x8 125 lbs Right Arm
x5 135 lbs Left Arm, x5 135 lbs Right Arm
x5 135 lbs Left Arm, x5 135 lbs Right Arm

iso-lateral hmr str front lat pulldown
2x7 140 lbs
2x6 160 lbs

reverse ez bar curls ss standing alternating dumbbell hammer curls, drop sets
x8 bar --> x10 35's
x8 bar --> x10 35's
x8 bar --> x10 35's
x6 bar --> 10 30's
x5 bar --> 10 30's

1-arm preacher machine curls
x5 60 lbs Left Arm, x5 60 lbs Right Arm, each set to failure

--- Closed my eyes so my sweat didn't make me so raccoon-eyed plus sweat in my eyes hurt but no time in my drop sets to wipe it away. Repping with closed eyes is a bit of a relief. Nothing to worry about but form, which I can feel easily, eyes not needed.

My forearms got crazy pumped from the drop sets, I could barely grip the ez bar for, it was a bit much. It hurt a lot but I can deal with a little pain as long as it's not in my Back I don't worry about it so much.

Diet has been still good. Red meat, rice, veggies, orange juice, minimal bread except for breakfast. Only veggies or liquid carbs like V8 Juice after 830-900 pm. My mother has been losing a lot of weight. All of sudden she decided to lose and she is smart about nutrition, though she still asks me questions now and again though I think she doubts my knowledge because I've stopped doing cardio on my bulk and am weighing like 240-ish, like it matters how I look, that means nothing. In the fall I'll lean down but it's like now I'm sort of fat she doesn't trust my advice... lol. So anyways she's been walking on her treadmill and eating lots of Jenny Craig food and has lost. She says 35 lbs and I'd believe her. It's strange though, every time she goes to the grocery store, which I usually my job as errand boy, is to buy a cake or a pie, which she never touches. I think it's a plot!!! lol not working though. I can get plenty fat on bread, let alone pie...

===

Today, Legs + Shoulders + Rotator Cuff work

[dapack]

nice workout, congrats again on the PB on incline bench, they should just keep climbing up and up. that is cool about your mom, wish my mom would do something, she is not overly heavy, just no fit in anyway shape or form.

[HawaiianPride.]

Very late in this log but I hope your getting closer and closer to your goals my friend. Keep it up!

[n88tr]

Thanks guys.

My main goal is to push more weight than before or stimulate my muscles differently but without pain to my back.

Legs + light Back, Rotator Cuff work [brain fart on the Shoulder parts]

hack squat
2x15 100 lbs, hands on my thighs for something different
2x12 200 lbs, " "

smith squat
x8 2 plates
2x6 2 plates + 50 lbs
x4 4 plates, NEW Personal Best
x15 2 plates, to clear my head, feeling light headed
x4 4 plates

pec deck rear flyes
x8 100 lbs
x4 190 lbs, NEW Personal Best
x3 220 lbs, NEW Personal Best
x8 160 lbs

rope face pulls, elbows flared
x8 57.5 lbs
x6 72.5 lbs
x1 99.5 lbs stack + pinned 10 lb plate, NEW Personal Best
x4 99.5 lbs stack
x5 87.5 lbs

dumbbell rotator cuff raises
x6 15 lbs Left Arm, x6 15 lbs Right Arm
x4 15 lbs, finished set x4 10 lbs Left Arm, x8 15 lbs Right Arm
x7 15 lbs Both Arms at once

Creatine + Whey Post

Carbs at home

===

Off today

Tomorrow, Shoulders

Next day, Back + Biceps

Next day, Chest + Triceps

[HawaiianPride.]

Congrats on the new PB's. Routine looks good keep it up! May I use ask you consider smith over BB for squat?

[n88tr]

At my current gym, Gold's, it's under construction and there is no squat rack. There are barbells but I don't see how I can rest it somewhere and then get under it.

[HawaiianPride.]

Gotcha. Just have to make do with what you have.

[Cork]

Tell your Mom, "Do as I say, not as I do." haha

N88tr, sometimes I feel like I work hard, then I read your log and realize I'm not working hard enough.

[n88tr]

@Cork

First statement: Exactly. I'll remember that.

Second statement: Coming from you as a contestant, that means a lot. Never stop working hard, you'll only short-change yourself.

[dapack]

looks like you definitely are gaining, evertime you step in the gym you get a new personal best, that is a great sign i would say.

[n88tr]

One does hope and try.

[n88tr]

Not just Shoulders, it turned into Shoulders + Back + Calves

machine should press
x12 80 lbs
x12 70 lbs

dumbbell military overhead press
4x7 40's, felt very hard for some reason
x5 40s' failure, quick finish set x2 35's

barbell overhead press
3x4 80 lbs

iso-lateral hmr str front lat pulldown
2x7 2 plates
x7 2 plates + 50 lbs
3x4 4 plates, NEW Personal Best

iso-lateral hmr str
x8 2 plates

1-arm iso-lateral hmr str
x8 2 plates Left Arm, no rest, x8 2 plates Right Arm
x6 2 plates +25 lbs Left Arm, no rest, x8 6 plates + 25 lbs Right Arm
x4 3 plates + 25 lbs Left Arm, no rest, x4 3 plates + 25 lbs Right Arm, NEW Personal Best
x8 3 plates Left Arm, no rest, x8 3 plates Right Arm, felt really light

lat pulldowns, wide grip
x8 100 lbs

1-arm cablecross over handle lat pulldowns [some people call them "Cobras"]
x8 45 lbs Left Arm, no rest, x8 45 lbs Right Arm
x8 45 lbs Left Arm, no rest, x8 45 lbs Right Arm

lat pulldowns, close reversed grip
x1 160 lbs, finished set x7 180 lbs
x7 160 lbs

toe press on stacked leg press
x10 100 lbs Left Leg, no rest, x10 100 lbs Right Leg
x12 100 lbs both legs
x10 110 lbs Left Leg, no rest, x10 110 lbs Right Leg
x12 110 lbs both legs
x10 120 lbs Left Leg, no rest, x10 120 lbs Right Leg
x12 120 lbs both legs
x10 130 lbs Left Leg, no rest, x10 130 lbs Right Leg
x12 130 lbs both legs
x20 200 lbs both legs
x0 390 lbs + 10 lbs added weight, both legs
x0 390 lbs, both legs
x0 380 lbs, both legs
2x8 275 lbs, both legs
x10 200 lbs Left Leg, no rest, x10 200 lbs Right Leg
x4 390 lbs Left Leg, no rest, x4 390 lbs Right Leg
x20 200 lbs Left Leg, no rest, x10 200 lbs Right Leg
x4 390 lbs Left Leg, no rest, x4 390 lbs Right Leg
x30 200 lbs Left Leg, no rest, x10 200 lbs Right Leg
x4 390 lbs Left Leg, no rest, x4 390 lbs Right Leg
x40 200 lbs Left Leg, no rest, x10 200 lbs Right Leg
x4 390 lbs Left Leg, no rest, x4 390 lbs Right Leg
x50 200 lbs Left Leg, no rest, x10 200 lbs Right Leg
x4 390 lbs Left Leg, no rest, x4 390 lbs Right Leg
x101 200 lbs both legs

... damn nearly fell again. Just sat in the leg press for a few minutes recovering... That last set was after I looked over across me into a mirror and I thought "damn, do I really look that ugly?" And thought I needed something else to concentrate on so I did shot for 100 reps and then one more because I can.

Had a bit of Superman moment when I couldn't press the stack up with both feet to get ready for my toes to press. I got angry lol and I pressed up those x4 390s with one foot!!! It is insanely hard to get it up with two feet, I have no idea how I did this.

===

Lower Chest + Triceps today.

[dapack]

way to hammer the calves!!!!

[HawaiianPride.]

Looking good bro!

[n88tr]

decline barbell bench press
x15 bar
x8 80 lbs
5x7 135 lbs, NEW Personal Best
... last time I did this was at university gym, I think my last was 80 lbs

decline dumbbell flies
3x6 35's
... I did these on the decline bench with the barbell towers on either side and my dbs kept hitting them, it was awkward and very hard

decline dumbbell bench press
x8 50's, weights handed to me

decline dumbbell bench press ss decline dumbbell flyes
x5 35's --> x4 35's
x5 35's --> x4 35's

pec deck flyes
5x4 250 lbs

... no energy for triceps

whey + creatine

===

Next day, Off

===

Today, Off

===

Tomorrow, undecided, see what I feel like

[dapack]

looking good, weights keep climbing. yeah the sorry part about doing decline dbl's is just getting the things in position, i hate it, helps with heavier weights if some one can hand them to you.