[mr_bhana]

Yeah thats how i do the leg press calve press too

My gym has 2 leg presses too, one is a traditional one as you would put it, but at a much steeper angle so its nearly upside down

The other is like a squat but youre flat on youre back, this ones is sick! stack goes upto 600lbs and the weight youre pushing is gonna be a bit higher than youre squat weight on this. A very similar movement to the squat

Going down too low on the leg press could be the cause of youre slight back pain. Going too low can result to pressure on youre spine and an uneven spinal alignment.

And havin a cheat meal once in a while wont kill you or demolish youre gains/losses. I reccomend it

[<3Frosty]

N88tr, why do you sip on whey isolate exclusively during the workout? Additionally, 24 grams of protein during a 1 hour workout isnt necessary if you have a good pre-workout meal (not sure you do, forgot to check). You may want to at least halve that serving amount and instead add some fast digesting carbs, 30 grams. Then, you have a constant source of energy and cortisol fighting nutrients, along with some BCAAs and whey protein to help heal damage to muscles and speed up the recovery process.

Id shoot for about 30 grams carbs, and 15 grams protein.

[n88tr]

30 g carb and 15 g protein as my post? don't you think the proteins should at least be at my minimeal requirement of 47 g? I think 15 g of protein is just wasting my time...

EDIT: So as my pre and not my post, ok I get it. I didn't think i should have carbs in my pre, esp not simple carbs. hmm

[<3Frosty]

Originally Posted by n88tr

30 g carb and 15 g protein as my post? don't you think the proteins should at least be at my minimeal requirement of 47 g? I think 15 g of protein is just wasting my time...

read what i said again. Im not commenting on your post workout shake.

[mr_bhana]

He means 30g and 15g protein During youre WO

[n88tr]

during? so i'd have to blend up my carbs with proteins in like shake?

bhana, if you have any other nutritional advice, feel free to chip in.

[<3Frosty]

Originally Posted by n88tr

during? so i'd have to blend up my carbs with proteins in like shake?

bhana, if you have any other nutritional advice, feel free to chip in.

You dont need to blend if you use waxy-maize or dextrose. Hell, even maltodextrin will work here.


Depending on your desire and the flavor of your whey, you could get powdered gatorade and use that here. Either carry two bottles with 15 grams of protein in one and 30 grams of gatorade in the other, or if you can stomach it, mix them together. I recommend the powdered lemon-lime flavor of gatorade for the best gatorade with no **** additives like some of the other flavors.

[mr_bhana]

I Tried mixing an energy drink with a chocolate whey shake. IT WAS NAASSTTTYYY. Worse thing ive tried

If you dont have Waxy maize starch or Dextrose (Which are both tasteless) Gatordade will work fine. And half a scoop of protein is enough but remember to still carry out youre usual PWO nutrition routine

[n88tr]

on friday
-- it's hard to remember back but i did chest and bis HARD but no soreness. I think I got a pump in my bicep from doing heavy concentration curls, but I'm not too sure.

on saturday, I think
quads, hams, abs
leg extensions [warm up sets]
1x25 50 lbs
1x20 100 lbs

leg press
1x15 245 lbs
1x12 445 lbs
1x3 535 lbs [some light pain in lower back, stopped]

leg extensions
1x15 100 lbs
1x12 150 lbs
3x10 200 lbs

seated leg curls
1x15 100 lbs
1x8 150 lbs
1x6 200 lbs

leg raises
3x10

sunday
shoulders, [light] back, tris, abs
db shoulder press
1x15 50 lbs
1x12 60 lbs
1x10 70 lbs
1x8 60 lbs

lateral raises [i like these but i'm weak]
1x15 30 lbs
1x12 24 lbs
1x10 20 lbs
1x8 24 lbs

wide grip upright barbell rows
1x10 45 lbs
1x8 55 lbs [slight pain in upper back, slowed reps down, didn't do any good]
1x6 65 lbs

db tricep extensions [really weak for some reason, threw me for a loop]
left arm
1x15 30 lbs
1x12 24 lbs
1x10 24 lbs
right arm
1x15 30 lbs
1x12 24 lbs
1x10 24 lbs

cable press downs [w/ V bar]
1x15 50 lbs
1x12 60 lbs
1x10 80 lbs
1x8 60 lbs

close grip tricep extensions machine [pissed at my weakness]
1x10 40 lbs
1x10 50 lbs
1x10 40 lbs
1x4 60 lbs

leg raises
1x10
1x5 [no energy left]

stretches

post
3 teaspoons honey
2 scoops whey isolate

monday [gym closed, memorial day ]
no workout

tuesday [today]
quads, hams, abs [looking to go heavy]

-- 1 scoop whey isolate 30 mins pre-workout

leg extensions [warm up sets]
1x20 50 lbs
1x12 100 lbs
-- walked 1 lap on the track

hack squat
1x15 100 lbs
-- walked 1 lap on the track
1x12 140 lbs
-- walked 1 lap on the track
1x8 160 lbs
-- walked 1 lap on the track
1x6 260 lbs [difficult, got the blood pumping good though]
-- walked 1 lap on the track

leg extensions
1x20 100 lbs
1x15 150 lbs
1x10 200 lbs
-- walked 1 lap on the track
1x8 250 lbs
1x6 315 lbs [whole stack]

leg curl [getting mentally pumped up]
1x6 200 lbs [whole stack]
-- walked 1 lap on the track
3x10 100 lbs
-- walked 1 lap on the track

seated leg curl [from not doing as much volume as on the leg curl ^, I felt I needed to push myself]
2x10 100 lbs
-- walked 1 lap on the track

leg raises
3x10

45lb plate side bends
2x10 45 lbs, left side
2x10 45 lbs, right side

stretches

post
3 teaspoons honey
2 scoops whey isolate

-- I blasted my quads with the leg exts, wobbly out of the machine, good times. Even some dude said it was a lot of weight, I shrugged him off.

I also made my mini goal of leg curling 200 lbs, that felt good, really good.

-- sorry about no posts in a while, i've been kept really busy by my job and i changed my hours from 9-5 to 4-9, trying to lessen any possible injuries. Mostly I just stand around and water ****. Every once in a while, maybe 5 times in a day, i lift something, but it's never a strain on me, never something I worry about but I lifting form is good. I drink a lot of water but it never seems to be enough. meals throughout the day have been going good too, I consume a lot of broccoli and chicken meats, oatmeal for breakfast, etc.

[allstar]

good to see a new update bro, hope you like the job, numbers look good also.

[mr_bhana]

WOs look good! Sounds like youre meals are good too. Dont worry about too much about the weights. Its difficult to put up alot of weight on the lateral raises and DB overhead extensions anyway!

[n88tr]

I don't know how long I should go on for a cut?? I've lost about 5-10 lbs in a little over a month, but it's like each couple of weeks I figure out better ways to get things done. It is def 80% or more about diet; i've noticed changes week to week in my metabolism and body image...

personally sometimes changes can be really big but i force myself to ignore them and over time i don't see any changes unless they're really big, thus i am very hard on myself. like i don't consider the 5-10 lb fat loss a big deal, i still see myself, 198 lbs, as being 300 overweight. until i GET EXACTLY where I want to be [more muscle, less fat obviously], I still have very low self-esteem but i have more determination than ever.

i know when i go on a bulk my meals will still be clean but in larger amounts, but do i try to up my volume in the workout to compliment my larger food intake?

[mr_bhana]

5-10lb fat loss in just over a month is sick!! if you lose a pound or 20 pounds, its still progression at the end of the day

Just make sure what you are losing IS fat and not muscle

[n88tr]

I think i want to start up a bulk now... today is day one march 28th, 2008

today

9am, up

915
1 cup oatmeal
40 g chicken breast
1 CLA, 1 multivitamin

10
2x lipo6x pills [should i still be using cutting products on a bulk, or no?]

1110
1 large cup w/ chopped carrots, 50 g diced chicken breast

3
2 english muffins w/ a little butter
2 promax protein bars
2 CLA

409
1 scoop whey isolate

420
workout [gym was ****ing nuts crowded, i gotta start going earlier or much later]

warmup db bench press
2x10 60 lbs [total weight]

standing cable curls [one arm]
1x15 40 lbs [left]
1x15 40 lbs [right]
1x10 30 lbs [left]
1x10 30 lbs [right]
1x10 30 lbs [left]
1x10 30 lbs [right]

db bench press
1x15 60 lbs
1x12 70 lbs
1x10 80 lbs
1x3 70 lbs [failure]

-- walked 2 track laps to get my head back together

preacher curl
1x15 25 lbs
1x12 45 lbs
1x10 25 lbs
1x8 25 lbs

incline db bench press
1x10 60 lbs
1x6 80 lbs

-- walked 1 track lap

concentration curls
2x10 25 lbs

-- walked 1 track lap

concentration curls
2x10 25 lbs

farmers walk
2 laps on track, 60 lbs [total weight], little 20 sec break in between laps
1 lap on track, 90 lbs [2 45lb plates]

post
2 tablespoons honey
2 scoops whey isolate

20 mins bike HIIT [quads still ache from tuesdays punishment]

[JNB]

Cutting and bulking are at the opposite ends of the spectrum. Ditch the lipo 6x if you're going to begin bulking because it isnt going to do what it was designed to. I also don't think you need to do HIIT anymore if you're bulking, but rather 30-45 minutes of light cardio on off days.

[under construction]

are your db weight single or combined

[Blitzkrieg]

^I believe combined, judging from the preacher curl weight.

[n88tr]

Originally Posted by under construction

are your db weight single or combined

I thought i explained it in the post, but yes the weight is total.

[under construction]

sorry bro the db bench caught my eye. I remember reading something from you about benching only the bar and then looking at your db weight I was thinking that cant be right. I remember someone in the logs combined weight just couldnt remember if it was you, my bad.

[mr_bhana]

If youre gonna start a bulk, you gotta eat more calories then you burn. Im gonna post some links which will help you alot. Read em in youre free time. Any Qs, feel free to PM me!

[mr_bhana]

Ok here you go:
::: Scivation Books :::

Basically youre goin to be upping youre carbs and youre training. Ditch the Lipo and i would reccomend that you still do cardio just to make sure you dont gain too much fat, which ou say you are prone to. Keep the cardio low on intensity about 30mins twice a week

[n88tr]

-- ok, but i'm concerned... I don't have to do HIIT anymore? I'm so used to it.

weds [bis, forearms, little chest]

warmup sets db bench press
2x10 60 lbs [weight is combined, total]

seated db curl
1x15 30 lbs
1x12 35 lbs
1x10 40 lbs
1x8 30 lbs

preacher curl w/ bench
1x15 50 lbs
1x12 90 lbs
1x10 50 lbs
1x8 50 lbs

one-arm cable curls
1x10 40 lbs left arm
1x10 40 lbs right arm
1x8 30 lbs left arm
1x8 30 lbs right arm
1x6 30 lbs left arm
1x6 30 lbs right arm

db bench press
1x12 60 lbs
1x10 70 lbs
1x8 90 lbs [seriously hard but i got em done, ]

farmers walk [really looking forward to these]
2 laps 60 lbs [total weight]
2 laps 80 lbs
2 laps 90 lbs [grip is so wasted, ]

concentration curls [i realize now i should've kept it together with the one-arm curls]
3x10 25 lbs
1x10 25 lbs [forced reps]

HIIT cardio, 20 mins bike

post
--same as always

thurs calves [I tried for lots of weight and volume]

warmup seated leg toe press
2x15 100 lbs

seated calf raises
2x12 90 lbs
1x10 140 lbs
1x10 160 lbs
1x10 140 lbs

seated leg toe press [no pain or lactic acid build up, very pleased]
6x10 310

seated leg toe press, single leg, right leg
1x6 200 lbs
1x6 250 lbs
1x6 300 lbs

seated leg toe press, single leg, left leg
1x6 200 lbs
1x6 250 lbs
1x6 300 [none because the machine was feeling like it was gonna fall apart, lol, little bit scary]

post
-- didn't have any powder left, so i brought in 50 g chicken breast and my usual 3 teaspoons honey

day before yesterday i went in for my first physical therapy session. not much happened, he actually wanted me to get back into the weights, but just do the motions of it, just using the bars or cables unloaded. I also got a little booklet with a lot of stretches for the back, chest, etc. He suggested that i shouldn't do so much volume for my chest because my back was so weak, it'd be better to lower the volume until i can "get back on my feet." That makes sense to me, you need proper proportions in the body.

yesterday i went in to a place called Fitness Together, a sorta high-end health club. I just wanted to see WHAT THEY HAD TO OFFER, i want to explore all my options. i met with a guy named Ben and he has a masters in health education as well as a masters in kinesiology, so he's really ****ing smart. I got a little tour of the place [it's tiny, like 100 wide and 75 ft long, broken up by little walls into sort of a maze] and we went through a little workout with balls and stretchie ropes [or whatever they're called]. I let him know about my back injury but he didn't seem too concerned... idk what to think about that. after the workout [broke a little sweat, i'm pathetic] we sat down in his office and i threw him a couple dozen questions and he was kinda scared when i told him i lost 100 lbs 7 months doing hard cardio and i asked him where he saw me if i kept on my path of trying to lose and then later bulk and he said i'd have a lot of trouble gaining mass without upping my carbs a lot and i told him i was really worried about getting my nutrition down and he said most of it was good but the packages offered at Fitness Together were really where i'd learn a lot. He suggested a 6 month package to me [he's gotta sell the product, i can fully dig that], and when we shook hands and left i got his business card and 2 sheets of paper detailing their packages. **** me but the 6 month package is 40 sessions, and $5200. crazy money...

so idk what to do about this... i think i'll just sign up for the lowest package amount, 6, and use him for the nutritional information, just milk him dry. money doesn't grow on trees, but damn that's a lot of money for 1-on-1 training sessions. idk where all the ****ing money is going, they don't have anything in there but 1 bike, 1 treadmil, 1 elliptical, tons of balls, ropes, mats and dbs [i looked all over but the biggest was a 60 lber... the place isn't about mass building, it's about just "getting toned."]. I'm really confused now... i asked him in the office where a fella would go to learn about mass-building and getting everything on track for getting big and he didn't have a clue.

-- well i still have tons of time to think about this all, i plan on doing a triceps volume workout later today, sometime before 4 pm, when the Y closes on sunday today. i wanted to fill you guys in on all my adventures in the pursuit of BBing.

[n88tr]

today, june 1st 2008 triceps

140 pm
1 scoop syntha-6 [tastes a lot like ON whey chocolate but a bit more bitter]

210 workout

warmup tricep extensions [machine]
2x15 40 lbs

cable pressdowns, single arm
4x8 30 lbs [2 sets for left arm, 2 sets for right arm]
4x8 40 lbs [2 sets for left arm, 2 sets for right arm]

overhead db extensions
4x8 15 lbs [left arm]
4x8 12 lbs [right arm]

cable pressdowns, v-bar attachment
1x8 70 lbs
1x8 80 lbs
1x8 60 lbs
1x8 90 lbs

tricep extensions [machine]
1x8 50 lbs
1x8 60 lbs
1x8 50 lbs
1x4 60 lbs [complete failure]

300
post

4 teaspoons honey
1 scoop syntha-6 [24 g protein]

cardio LI planned for tomorrow, idk what exercises, my split is all ****ed up

[n88tr]

Ben from FT said that leg extensions put tons of pressure on the shins and knees and was a bit put off when i said it do them a lot with over 300 lbs. He says there's a lot of "sheering pressure" put on the legs. He suggested squats or heavy lunges in place of leg extensions. What do you guys think about this?

[under construction]

I think its true and I believe you will realize a lot more mass from a 225# squat then you would a 300# ext.

[Blitzkrieg]

Originally Posted by n88tr

so idk what to do about this... i think i'll just sign up for the lowest package amount, 6, and use him for the nutritional information, just milk him dry. money doesn't grow on trees, but damn that's a lot of money for 1-on-1 training sessions. idk where all the ****ing money is going, they don't have anything in there but 1 bike, 1 treadmil, 1 elliptical, tons of balls, ropes, mats and dbs [i looked all over but the biggest was a 60 lber... the place isn't about mass building, it's about just "getting toned."]. I'm really confused now... i asked him in the office where a fella would go to learn about mass-building and getting everything on track for getting big and he didn't have a clue.

Why are you confused? I thought you were here to learn, now you want to join some health club, waste a ****load of money and get ****ED in the ass for some guy to tell you what we preach here day in and day out?? Last time I heard you were trying to lose weight because you're "fat". What do you want man? Do you wanna be a big ass mother****er or just a lean lanky guy? If what you need is some certified professional spoonfeeding you everything then by my guest, but it's crystal clear to me bro.

Maybe I misunderstood, maybe I'm being a **** or whatever, but believe it or not I'm trying to help you out somehow.

[n88tr]

Well I can see myself being a "big ass mother****er" but then i'd be fat a little bit and I can't make peace with that idea. I want to get lean first and then get comfortable with the idea of putting on mass and eventually get a real bulk on.

I'm really paranoid about my weight, appearance, etc and just doing a bulk right now w/o any planning really scares me.

I know you're trying to help me out, i see that.

[Blitzkrieg]

First you have to know.. not fear, know.. that you will put on some fat. You don't necessarily have to start a bulk without any planning and gain 10 lbs of fat on your first bulk, that is unlikely. That's why we do bulking and cutting cycles, it's all progressive man.

[Zack]

i knew i unsubscribed to this for a reason.....


blitz, good job man.

n88tr, i think u seriously need to get a good slap in the face to get u straight on where u wanna go. All of ur problems are psychological. You have no ****ing body issues except for being a weak. Other than that ur issues are mental. So do me a favor and go see a counselor or something and build ur confidence. You're getting info here for free that's completely and utterly the best info I've ever come across. So do me a favor and instead of wasting ur money on a trainer, waste it on a psychiatrist so u can get that twisted outlook on your body and on life and your OBVIOUS OCD and self esteem issues under control.

[Zack]

yeah, **** me i'm a **** w/e. I'm giving it to you straight and from what Blitz said it's apparently what you need.