[n88tr]

supps actually at 150

155
forearms, traps workout

-- 1 scoop whey isolate in 400 ml water, sipping on it throughout workout

barbell shrug
1x20 45 lbs
1x15 65 lbs
1x10 135 lbs
1x3 245 lbs [too much weight]

farmers walk w/ DBs [total weight]
1x 100 ft 80 lbs
1x 200 ft 100 lbs
1x 200 ft 120 lbs
1x 200 ft 140 lbs [slowly losing my grip, lol]

refilled blender bottle w/ 500 ml water

standing barbell curl
1x20 45 lbs
1x15 55 lbs
1x10 65 lbs
1x5 75 lbs

farmers walk
1x 100 ft 80 lbs
1x 100 ft 90 lbs

post
3 teaspoons honey
2 scoops whey isolate w/ 1 teaspoon creatine in 300 ml water

wait maybe 2-3 mins, take a leak

HIIT stairclimber 40 mins [I need to take a pic of myself all sweated up, it's hilarious how soaked I get]

-- I tried for a greater volume in my trap workout, I could really feel them working, it was great. I had a really good mind-body connection.

Pump came and went, lasted for maybe 5 mins for 5 or 6 times, not a constant usual pump. Not too concerned, just wanted to mention it and how I'm doing with the noexplode.

I had planned on doing LI but I wanted to do more after the weights so I did HIIT. Sunday, so just me and the girls [playing rap songs... not too motivational, but oh well], not really any distractions.

425 pm
2 cups spinach leaves
1 packet white tuna
6 almonds
1 CLA
1/2 gallon water

-- gonna have a 600 pm salad, bring along a tuna packet, tuna and salad, yeah! [Seriously, this is exciting, what a fantastic life I have, getting excited over this]

[n88tr]

610 pm
* medium salad w/ lettuce, carrots, celery, broccoli and a light helping of fat free ranch.
* 1 packet tuna
* 1 CLA

900
1 cup chopped carrots and broccoli
2 scoops ON whey isolate in 300 ml water
1 CLA

1130
1 scoop ON casein in 300 ml water
3 CLA

monday
840 am up [my fucking clock broke, I was supposed to wake at 8, but it wasn't too bad]

845
2 scoops ON whey isolate in 300 ml water
small whole wheat muffin [from the salad dinner last night, I saved it]
5 almonds
1 CLA, 1 multivitamin, 2 green tea caffeine pills

1055
1 cup spinach leaves
1/2 cup chopped carrots
1/2 cup chopped broccoli
1 packet tuna
1 CLA

200
1 cup spinach leaves
1/2 cup chopped carrots
1/2 cup chopped broccoli
1 packet tuna
1 CLA

430 [planned. it's 417 now]
1 packet tuna [I read the mercury comments just now. I posted a response as well]
2 scoops ON whey isolate
10 almonds
1/2 gallon water

515 workout, quads and hams and LI

[n88tr]

600 supps
3 scoops noexplode

610 legs: quads, hams

-- 1 scoop whey isolate in 300 ml water, sipping on it throughout workout

leg press
1x20 135 lbs
1x15 225 lbs
1x10 315 lbs
1x5 405 lbs
1x5 495 lbs [could've done 585 but I didn't want to go to failure this workout]

leg extensions [should've done them first, I forgot]
1x20 50 lbs
1x15 100 lbs
2x10 100 lbs [college gym leg ext machine is crap, I do tons more wt at Y gym, my max there is the full stack of 315, just thought I'd mention it. My quads have a lot of mass but not too much development]

-- refill blender bottle with fresh water

leg curl [single legs]
1x20 40 lbs left leg
1x20 40 lbs right leg
1x15 50 lbs left leg
1x15 50 lbs right leg
1x10 60 lbs left leg
1x10 60 lbs right leg [60s on single legs was difficult, form not perfect]

leg curl [both legs]
1x0 200 lbs [tried for fun the whole stack, too much]
1x3 140 lbs [imperfect reps, gave up]

leg press [again]
3x10 225 lbs

post
3 teaspoons honey
2 scoops whey isolate in 300 ml water [forgot my 1 teaspoon creatine, :(]

leg stretches

-- I remember back when I was really hot on the leg curl, couple of months ago, probably 6 month ago, I was doing 80 lbs single legs and 150 w/ perfect form both legs leg curl. The knee injury set me back, but I'm over it 100% and am getting back on track with my weights. My small goal for hams is to curl 200 lbs w/ both legs.

An update on my back: It now hurts to roll my shoulders back, so it's pretty serious. Doctor was out of town today so I gotta wait till tomorrow for an appointment response.

I'm also trying to line up a new PT to help out with stretches, just get another overall person to talk to about weights and exercises, etc.

I didn't do any cardio today, and I'll have tomorrow as my off day. After that it'll be weds and I think I'll just do cardio then, and then thurs I'll hit the calves again hard.

[n88tr]

900
medium banana
yoplait yogurt
6 almonds
1 CLA

1130
1 scoop ON casein
3 CLA

tuesday
700 am
up

730
1 slice 12 grain bread
large carrot
1 cup JustWhites [the smell makes you want to puke, do not inhale, lol]
6 almonds
2 green tea caffeine pills, 1 multivitamin, 1 CLA

1005
packet white tuna [trying to cut down to 1 pack a day]
1/2 cup chopped broccoli
1/2 cup chopped carrots
a few spinach leaves [it was a bag from yesterday, expired, nasty shit]
1 CLA

-- ran out to get another bucket of whey isolate, soy milk, a different brand of egg whites liquid and almonds

1245
1 slice 12 grain bread
yoplait yogurt
large carrot
2 scoops whey isolate shake [i didn't get any sliced meats, i'll do that tomorrow]
6 almonds

330
yoplait yogurt
large carrot
2 scoops whey isolate shake [too many shakes, I know I know]
6 almonds

6450
yoplait yogurt
large carrot
2 scoops whey isolate shake
6 almonds

900
yoplait yogurt
large carrot
2 scoops whey isolate shake
6 almonds
1 CLA

bed early, most likely at 1045

-- I got a doctor's appt for thursday so I'll get xrayed and some sort of physical I suppose. I think I can still do my calf workout on thurs, there's no pressure on my back when I do calves...

My PT hasn't called me in days after I gave him two 'reminder' phone calls. I can only take a deep breath, it takes A LOT for me to get angry, it's pretty rare actual. By mad, I mean for longer than a few hours.

Weds is tomorrow, my long day [up at 845, on my feet till 340 pm...]. I'll get some bulk sliced meats, I don't want to rely on whey for my protein source, it's tasty and all but not want I want to be doing. 2 or 3 shakes max is how I want it to be. Cardio later in the day, idk when, maybe 6 or 7 pm.

[n88tr]

bed at 950 [legs are tired]

1000
1 scoop ON casein
3 CLa

wednesday
800, up for a piss then back to bed

915, up
1 slice 12 grain bread
1 cup JustWhites [makes 6 egg whites]
10 almonds
1 multivitamin, 1 CLA, 2 GTCP [green tea caffeine pills]

1130, planned, it's 1034 now
1 slice 12 grain bread
2 large carrots
2 scoops whey isolate
1 GTCP

230
2 large carrots
handful of chopped broccoli
1 packet tuna [down to 1 a day]
1 CLA

345, grocery shopping, gonna get more water and some sliced meats

[n88tr]

I got 2 lbs of turkey meats and another 8.5 jug of water. The meat didn't last me 24 hours...

Long story short about the doctor:

I got xrayed, nothing there except a VERY SMALL decompression of my spinal column, near the top of my spine. He said it's nothing to worry about, it was noticeable but not a big deal. Besides that little bit, there was no indication of bone damage so he supposed it was a muscle injury.

Two options now:
1. Physical therapy to show proper form while lifting. The one place [connected to the hospital system] that I got a 'prescription' to visit is this place for senior citizens: no free weights, no bars, cables, etc just a lot of cardio machines, floor mats and rubber balls. I felt like a guy that went to buy a hummer and was being pitched minivans... I don't think I'm going this route. My form is fucking good, I never sacrifice it for any reason. It's just not worth it to skimp on it.

2. Take ATLEAST 3-4 months off from lifting specifically on the back. So no rows, lat pulldowns, deads [I don't do them but I'm just saying], squats [I liked them!], etc.

I threw this ideas at my PT this morning at the uni gym, he was kinda stunned at it all. He suggested I do take the time off, 5-6 weeks and then SLOWLY AND LIGHTLY get back into it, using 1/10 of my usual weight, really feeling out the body and taking it slow, like doing back for 1 or 2 sets but only hitting it once a week. I like this idea better.

So that's the 'back situation.' Just taking it easy, waiting on it for a while. My summer job does it involve lifting, the most I lift is one of those whiskey barrels, empty, weighs about 70 lbs. But it's not like I'm stacking them, it's just an occasional lift. And since I work out in the yard [job starts may 24th] I'm lifting a lot of sod, manure bags, etc but those are light. I'm never sore from my job [I had this same job last year], unless it's my fucking feet from walking all over the place. I get a good burn in my calves just from walking all over the place [it's a big facility].

I didn't record my diet since the last post but I'll post this day's eats so far. My diet was pretty much the same as my last posts, but I've not had any tuna in two days. My mom says you should have 2 packs in 1 week max, so I'm looking towards that.

I'm getting back to eating a lot of protein at each meal. I remember that female nutritionist saying the body can only digest 20 g of protein in an hour and that really fucked me up in the head, so I'm ignoring that advice and doing 47 g for 7 meals [in addition to low carbs for my cut, good fats and lots of water], really getting my required amount reached.

friday [spent thurs at home, it doesn't feel like 'home.' 'Home' for me is where THE GYM IS.]

up 845 am [piss at 1 am...]

900
1 banana
47 g sliced turkey and chicken breast mixed [I got my gram scale with me everywhere. Handy thing]
12 almonds
- forgot to take my pills!

1230 [late, yeah]
1 cup oats
40 g whey protein
10 almonds
2 GTCPs, 1 CLA, 1 multivitamin

245 [met with PT at 115 for a little talk, benching advice, etc]
1 cup brown rice w/ 2 teaspoons wheat germ
40 g whey protein
10 almonds
1 GTCP, 1 CLA

-- calves workout at 400, failure time, I'm all pumped for this workout. I'll do traps and forearms tomorrow.

-- It's really hard for me to relax around now with finals and projects coming due. The gym IS WHERE I RELAX. Not the shower or playing games, but the gym. I can totally concentrate on something else [the workout itself] and that's great to do, kinda space out from school a bit.

-- I'm gonna need to buy some fucking packages of frozen chicken breasts like Jay, I need a lot of protein. These little 1lb bags of meat seriously only last me a day or two max. I just hope I can get some sort of grocery store discount on the bulk [there's no woodsmans or bulk grocery store that I know of around me in like a 50 mile radius], chicken ain't cheap.

-- My PT said that as far as cardio machine go, the row is the best for a full body workout, but it does put stress on the back so I'll have to wait 5-6 weeks before giving it a shot. I'll stick with the stairclimber for now.

I also asked about nutrition classes and the best [there are only 2 classes that deal with the subject] and he said just the basic course, Nutrition I. Problem is, the best professor, is going on sabbatical until next spring, so that's kind too bad, I was hoping to get some education on the subject, besides just posting here and doing a lot of guess work, which I hate to do. I WANT TO KNOW, not guess.

She, the instructor, does come back in the spring of next year [my last as a college student, I'm a junior now] so hopefully I'll be able to get into the class then, and there are no pre-reqs. My PT, a senior, also said that there are "other" nutrition classes being taught, but in the summer. My summer job wouldn't work out with summer classes... this blows. So I'll have to decide, fairly soon, how I want to work this out: either I do the class in the summer and have no job, or have a job but take the class in the spring of next year.

[n88tr]

BL - both legs
SL - single leg, see below
LL - left leg
RL - right leg[/b]

unless otherwise noted, I am using both legs

425
3 scoops noexplode

430
leg extensions [I thought to warm up my knees, some light sets]
1x20 30 lbs
1x20 50 lbs
1x10 100 lbs

toes always pointed IN

leg press - calf raises
1x30 135 lbs BL [feeling burn very early on. Form is good, push through it]
1x15 135 lbs SL LL
1x15 135 lbs SL RL
1x20 225 lbs BL
1x15 225 lbs SL LL
1x15 225 lbs SL RL
1x15 315 lbs BL
1x10 315 lbs SL LL
1x10 315 lbs SL RL

some pain in the arch of my foot and the heel, calves burning like someone's cutting them with a knife... I don't think this is the pump. This sensation really put a dampening on my mojo, fucking pain. But I still wanted to get the other workouts done...

seated calf raises [I could not do 1 45 lb plate, I usually do 2 plates...]
1x30 35 lbs BL
1x15 35 lbs SL LL [contraction not perfect but it was good for the SL sets]
1x15 35 lbs SL RL
1x30 35 lbs BL
1x20 25 lbs SL RL
1x20 25 lbs SL LL

standing calf raises
1x15 50 lbs BL
1x5 100 lbs BL
1x5 150 lbs BL
1x5 20 lbs SL LL
1x5 20 lbs SL RL

the single leg standing calf raises were by far the most difficult calf exercise I have ever done. I was doing 206, my weight, plus the 20 plate... and I was already in pain... fuck me. Form was good, but not perfect.

519, post
3 teaspoons honey
2 scoops whey isolate, 1 teaspoon creatine

stetches

HIIT on stairclimber, 26 mins.

-- The ^ 26 minutes, I was fucking out of it, it was really hard for some reason. I got up to my target heart rate fast, within probably 10 minutes. I could probably have done 30 mins, that's my minimum, but it was extremely difficult. Lots of stress, etc. Not excuses, I'm just trying to think why it was difficult. My calves don't have much feeling during the stairclimber.

700
1 large carrot
1 cup JustWhites [=s 6 egg whites]
6 almonds

930
1 large carrot
1 cup JustWhites
6 almonds
1 CLA

1100
2 scoops ON casein [about 40 g]
3 CLA

-- I forgot my book at home so I read some MuscleMag interview, not too stimulating... fell asleep around 1230

830, woke up, forced myself to sleep till 1015

1020
1 cup brown rice, 2 teaspoons wheat germ
2 scoops whey isolate
6 almonds
2 GTCPs, 1 CLA, 1 multivitamin

-- planning a trap workout tomorrow with attention to volume on the barbell and DBs. I normally do forearms on my trap day, but I think I'll do those tomorrow, sunday, when I'll do chest and forearms. I used to have a split but I don't really now. I don't know if it's that important. I can draw one up on how I'm doing it, I suppose.

depending on injuries and recoveries, this is mah split
monday - bis, cardio
tues - tris, cardio
wens- off
thurs- hams, glutes, quads, cardio
fri- calves, cardio
sat- traps
sun- chest, forearms, cardio

It's been rugged since I switched it up and have been avoiding back workout, so I'll try to keep with this split and see how it goes. I can't do bis and tris on the same day, I just can't. Traps is the one day I don't do cardio, mainly because I like doing traps best and not doing cardio is an extra reward... call it what you will.

I got spotted by my PT for the bench and my form and technique was already good so I'll do some bench presses on chest day. I'm still a light weight on it [though I can DB benchpress 90 lbs] so I'll just be doing the bar and maybe some 5 lb plates. Gotta start somewhere!

[n88tr]

sunday may 4th [no workout saturday...]

up 830 am

845
1 cup brown rice w/ 2 teaspoons wheat germ
2 scoops whey isolate
6 almonds
1 CLA, 1 multivitamin, 2 GTCPs

1200 [ate out w/ family]
1 roastbeef sandwich [and buns]
1 medium sprite soda [didn't bring my water, I wasn't thinking]
1 CLA, 1 GTCP

400 [saw Iron Man movie at 2pm, didn't pack a minimeal. Sigh. Movie was VERY GOOD, btw]
1 large banana
1 whole chicken breast
9 almonds

600 pm
1 full stalk broccoli
1 whole chicken breast
9 almonds
1 CLA, 1/2 gallon water

750
3 scoops noexplode

traps, forearms

barbell shrugs
1x25 45 lbs
1x20 65 lbs

dumbbell shrugs
1x15 80 lbs [total weight]
1x15 100 lbs

barbell shrugs
1x15 135 lbs
1x20 95 lbs

dumbbell shrugs
1x20 60 lbs
1x10 80 lbs
1x5 140 lbs [intentionally achieved failure]

barbell shrugs
1x10 135 lbs

over-arm dumbbell wrist curls [if 30 reps, that means 30 for left arm AND 30 for right arm, that makes 1 set]
1x30 10 lbs
1x20 20 lbs
1x6 30 lbs [planned 10 reps... forearms wasted from trap exercises...]
1x3 40 lbs [^]

barbell wrist curls
1x20 45 lbs
1x15 45 lbs

910 pm, post
3 teaspoons honey
2 scoops whey isolate, 1 teaspoon creatine

940 [planned]
2 medium carrots
1 whole chicken breast
6 almonds
1 CLA

1130
2 scoops ON casein
3 CLA

-- I went to store around 500 pm, got some packages of pre-cooked chicken breasts... bulk baby. Cheap too, surprisingly. I'll try some tomorrow. I also brought some cooked chicken breasts from home my mom made for me... lucky me, so lucky.

-- Sunday, today, was supposed to be my high carb day but I forgot about it until lunch, 1200, so I'll have to do it tomorrow proper. Tomorrow is chest day, as per my new split. I'm gonna be REALLY fucking busy tomorrow, lots of exams and projects this week, more next week, then I'm out... yippie.

-- I've decided I'll do the nutrition class in the spring of next year, I need money now for my supps and all the chicken and other shit I've been buying, I need to pay back my dad and mom for all the stuff I've been doing in the name of BBing... Also, I need $ for myself, summer job this year. Next year, well, I'll be out of college...

-- Today was my younger bro's Bday, I had to run home for that [90 min drive both ways]. I refused cake... chocolate... Cake isn't really something that gets me. After being on a cut for nearly a month, I'm not really tempted by anything. Maybe you guys'll call me weak but I can't do any 'trigger' foods even a little bit, I have no self-control. If I just think about eating it, that's good enough for me. I have a lot of discipline in some areas but very little in others, so I don't even give myself an inch in regards to my temptations.

[mr_bhana]

Nice job, you dedicate a training day to youre traps and forearms, great!

You the man for resisting the cake, it was my lil sis's bday on the 3rd and i didnt! it was chocolate too haha

[n88tr]

monday

700 am, up [finishing touches on an assignment..]

730
1/2 cup brown rice [my supply ran out...] w/ 2 teaspoons wheatgerm
2 large but thin carrots
1 chicken breast [30-55 grams, they vary]
about 9 almonds
1 CLA, 1 multivitamin, 2 GTCPs

1115
2 large but thin carrots
1 yoplait yogurt [110 cal, no fat, 5 g protein]
1 chicken breast [from the pack from the store. Tastes really good actually, smelly though]
1 CLA, 1 GTCP

200
2 large but thin carrots
1 yoplait yogurt
1 chicken breast
1 CLA

430
3 large but thin carrots
1 chicken breast
about 9 almonds [running out... again]

635, supps
3 scoops noexplode

645, chest workout

pec deck
1x25 70 lbs [warm up set]
1x20 90 lbs [warm up set]
1x15 110 lbs
1x10 130 lbs
1x6 150 lbs [holding back ALL my energy for the bench]

bench press
1x20 45 lbs
1x15 45 lbs
2x10 55 lbs

db bench press [still had some steam left, failure time!]
1x5 90 lbs [weight is total]
1x10 60 lbs
1x20 50 lbs

725, post
3 teaspoons honey [running out of this too]
2 scoops whey isolate w/ 1 teaspoon creatine

735, HIIT on stairclimber
30 mins

845 pm
2 large but thin carrots
1 yoplait yogurt
1 chicken breast
last of almonds, about 10

1130 [planned], bed around then too
2 scoops ON casein
3 CLA

-- The HIIT wasn't incredibly difficult like last time when I could only get in 26 mins. But this time and last I was wearing a dark t-shirt, and it was hard to get a decent sweat going. By decent, I mean a lot. When I do HIIT, I sweat like a motherfucker. I'm pretty sure it's just me, but I have to GIVE MYSELF PERMISSION to sweat, I have to think about it, and then it happens, and when it does, it's a lot. I drank about 300 ml water, but about 7 mins from the end [breathing deep, water when I feel I need it, all the usual stuff] I threw up some water, messing up the stairclimber, bit of a scene but I got it done. Extra wipes, lol.

It wasn't like a usual throw up, [if you've thrown up a couple of times you know what I mean] it was just about a cup of water suddenly coming out of mouth, I was looking my feet and the sweat water that had collected on either side of my feet and then it just happened. It was kinda too fast to do anything about.

I completely soaked through my shirt [I'll take a pic of myself in it this weekend, it's a cool shirt, really unique] and sniffling, as I always am after sweating a lot. Eyes red, looking like hell, etc. My stomach hurt a lot, and I think my kidneys too. I've been drinking atleast a gallon a day, so I don't know what's up. Someone just told me that I should be cycling the NoExplode, so that might be it.

I'm not really satisfied with my little chest workout, I was hoping for more volume but I didn't want to over do it on the bench, it be