No whining [Forum Archive]

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No whining

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Posted by: nadirmg

Oh man, here we go.

Stats:
26 years old
5’6”
138lbs
Target bf % 10% <--- Oh, geeez help me….

My goals are to put on more muscle (how much, I don’t know). Once I get a tape measure I’ll set that goal.
Develop more strength (how much, I don’t know). I’ll know where I stand once I use this journal to start tracking my progress.
BF% target – Need to get calipers or scale – I’m leaning towards calipers.

To get an idea of what I’m going for check out picture ______. This is me three years ago but I had no idea what I was doing diet-wise. I just knew I wanted to be slim and have defined and not big muscles. No breakfast, just a salad for lunch and nothing until dinner which was always brown rice and some kind of sauted veggies or soup. I got the results that I was looking for but I was ALWAYS friggin’ hungry and it sucked ass.

About 3 months ago I started reading up on eating 6 meals a day, centering it around getting protein, and making sure I’m getting enough calories. It makes sends when I read it but when I look at the picture of me 3 years ago I wonder if I can get anything like that (plus muscles this time around).

So I got all excited, started eating 6 meals a day, even doing whey protein, which 6 months ago I would have thought was ridiculous. Anyway I began to see a dramatic change in how much I was able to lift. Stuff I was never able to lift with my puny muscles – I could lift.

Than I got overzealous and screwed my shoulder up. It’s been 2 months since then. It was a huge blow to the momentum I’d built up and I was reduced to doing legs a couple times a week. Utter misery and hell.

Now I’m easing back into arms, adding in stuff like chest press, incline press, bicep curls and stuff – still staying away from the stuff that puts all the weight on my left shoulder.

I hope this journal keeps me going and helps me be committed because sometimes I really feel like giving up waiting for my damn shoulder to heal because I can’t lift the way I want to lift.
I plan (keyword there) to be merciless in evaluating for myself. Hopefully anyone that reads my journal will be merciless in giving me good advice/critiques.

Baaaah! Anyway, here we go.

Posted by: nadirmg

Meal 1
1/4c oatmeal
1/2 cut up apple
1 whole egg + 2 egg whites
1tbs ground flax
1 multivitamin
3 fish oil pills

Meal 2
1/2 sweet potato
1 scoop of whey
2 egg whites

Meal 3
1 cup of lettuce
1 cup of homemade chili (lean ground turkey and kidney beans)
1/2 of brocoli and cauliflower
3 fish oil pills

Meal 4
1/4 almonds
1/4 mix berries
1/4 peanuts

Meal 5
1/4c oatmeal
1 whole egg + 2 egg whites
1tbs ground flax

PWO snack
1 scoop of whey
1 cup of FF yogurt

Meal 6
1 c WW pasta
1 can of tuna
1 cup of salad (cucumber, green bell pepper, tomato, LF feta cheese, olive oil and balsamic vinegar)
1/2 PB sandwich
1 orange
3 fish oil pills

Posted by: Big G

How did you fuck your shoulder up?

No protein in meal 4? That's wierd. That's more like a snack than a meal.

How many grams of protein are you taking in? Doesn't look like much.

I'd ditch the starchy carbs after meal 4. you don't need a cup full of pasta before bed! Have a casein shake instead (long lasting protein - perfect for sleep).

Sups? Multi-vit?

Posted by: nadirmg

Quote:

Originally Posted by Big G

How did you fuck your shoulder up?

I was doing seated military 35lb DB presses.
in the 3rd set of 12 reps my left shoulder failed on count 10, and then i had 35lbs pulling my arm down in a very unnatural way that was accompanied by all kinds of popping and tearing noises.
i thought i had dislocated it or maybe had torn my rotator cuff but the doc it wasn't the latter and to lay off the weights for a while...

getting damn sick of not being able to do pull-ups and shoulder stuff.

Posted by: nadirmg

Quote:

Originally Posted by Big G

No protein in meal 4? That's wierd. That's more like a snack than a meal.

How many grams of protein are you taking in? Doesn't look like much.

I'd ditch the starchy carbs after meal 4. you don't need a cup full of pasta before bed! Have a casein shake instead (long lasting protein - perfect for sleep).

Sups? Multi-vit?

Big G, thanks for the advice, and pardon my ignorance. I'm still new at all this

Doesn't the protein in the almonds and peanuts count?
My protein yesterday was 174g.
I thought carbs after the workout is a good time to eat them? Maybe pasta is a bad choice, but any suggestions?
I've thought about casein... sometimes I'll do CC right before bed, which has casein in it.

And I forgot about my supps. 3 fish oil pills after major meals and a multivitamin with breakfast - will adjust above meal plan.

Posted by: katt

Hey - thought I'd stop in and check this out! What type of workout plan do you have?

Posted by: nadirmg

Quote:

Originally Posted by katt

Hey - thought I'd stop in and check this out! What type of workout plan do you have?

how's it goin' katt?

now, this is how i'd LIKE to be lifting but because of my stupid left shoulder, a lot of the back and most of the shoulder exercises i'm unable to do.

I used do low weight with 4 sets of 20 reps on every exercise. i'm in the process of moving towards a workout that will up my muscle mass though.

for example instead of doing:
bench press at 100
4x20
i'm going for more something like this:
bench press at 130
4x12

once my body gets used to the increased weight i'll start doing staggered weights/reps, like:
130x10
135x8
140x6
and increase weight/decrease reps as necessary.

Chest Days:
Bench press
Incline dumbbell press
decline dumbbell press
dumbbell flys
push-ups w/swiss ball

Back Days:
Pull ups
Lat pull-down
Standing barbell rows
Seated t-bar rows
Dead lifts!
Back extensions

Leg Days:
Seated hamstring curls
Seated quad press
Ass-to-the-ground squats
Seated calf raises
Pistol Squats w/dumbbells

Shoulder Days
Military Dumbbell press (which is how I jacked up my arm)
Behind the head barbell press
Rope pull to face on cable machine
Shrugs
Dips
Dumbbell raises (side and front)
And whenever my shoulder gets itself sorted out i'll be looking for a good exercise that works my anterior deltoid. any ideas?

Abs (everyday)
Crunches w/swiss ball
Planks
Leg raises on dip thingy (left, center and right side)

Arms:
Most of the exercises i do are compound lifts, so i'm not focusing on arms too much... except for bicep curls.

i'm still filling in the holes and replacing exercises with better ones i find. totally open to suggestions.

Posted by: Fitgirl70

I totally agree Big, I would drop the pasta too. I would drop the pasta all together after lunch to be honest with you. But here I sit working for a dietitian and I'm just now getting my fat butt on the ball too.....so who am I?

Don't mistake your nuts for protein either. Those are fats (with protein) and not that much to be honest with you. One ounce of salted, dry roasted peanuts only has 6.71g protein, but has 165 calories and 14g of fat.
One ounce of whole almonds is no better at: 169 calories, 5.87g. protein and 14.2g of fat.

Posted by: nadirmg

Quote:

Originally Posted by Fitgirl70

I totally agree Big, I would drop the pasta too. I would drop the pasta all together after lunch to be honest with you. But here I sit working for a dietitian and I'm just now getting my fat butt on the ball too.....so who am I?
Errm, then how about brown rice with dinner? That's certainly not as starchy as pasta. Or perhaps a sweet potato or some kind of squash?

Don't mistake your nuts for protein either. Those are fats (with protein) and not that much to be honest with you. One ounce of salted, dry roasted peanuts only has 6.71g protein, but has 165 calories and 14g of fat.
One ounce of whole almonds is no better at: 169 calories, 5.87g. protein and 14.2g of fat.

So then I guess I can have the nuts as long as i don't make 'em the 'source' of my protein for that meal, right? nuts + something else that's a major protein source and i'll be ok, right?

yah, i still have a long way to go figuring out my diet. Looking at fitday really shows where the fats are coming in and where i'm missing protein. i guess i just need to bite the bullet and start spending more money on tuna/chicken/eggs.
i could always pull a Big G and eat 11 egg whites for breakfast.... holy crap i'd explode.

Posted by: the other half

good luck with your journal and your journey.
nothing sucks more that having an injury that prohibits you from doing the things that you really want to do. just give it time, keep going to the gym and passing time doing the little things, next thing you know it will all come back together agian.

Posted by: nadirmg

Meal 1
1/4c oatmeal
1 whole egg + 2 egg whites
1 multivitamin
3 fish oil pills

Meal 2
1/2 sweet potato
1 scoop of whey
1 whole egg + 2 egg whites

Meal 3
1 big-ass turkey sandwich (8 slices of of turkey, 2 slices of mozz
cheese, lettuce, tomato, mustard and LF mayo) - need to get FF mayo...
1/2 of brocoli and cauliflower
3 fish oil pills

Meal 4
1/4 almonds
1/4 mix berries

Meal 5
1 scoop of whey

Meal 6
1 chicken breast
1 can of spinach
1 cup of brown rice
3 fish oil pills

Treat
4oz of bourbon - hey, now, eeeeevery now and then is ok!!

Posted by: Fitgirl70

yes and yes on both of those.....veggies (especially sw. potatoes and green veggies) are you friend!

Posted by: Fitgirl70

hey, why no pics?

Posted by: nadirmg

Quote:

Originally Posted by Fitgirl70

hey, why no pics?

i was meaning to upload them last night.
but the bourbon made me forget...

Posted by: nadirmg

Quote:

Originally Posted by the other half

good luck with your journal and your journey.
nothing sucks more that having an injury that prohibits you from doing the things that you really want to do. just give it time, keep going to the gym and passing time doing the little things, next thing you know it will all come back together agian.

man, i hope so. actually i was working up to a little bit of shoulder stuff on monday but was a little to aggressive. now my shoulder's been hurting again...WHY did i have to get excited and push myself too far....

Posted by: Big G

Quote:

Originally Posted by nadirmg

Doesn't the protein in the almonds and peanuts count?

NO!!

Protein is comprised of numerous "amino acids", most of which your body can actually make for you. The remaining 9 amino acids are considered Essential Amino Acids and you must get them from food.

The protein in Almonds and Peanuts is considered an "incomplete protein" becuase the protein molecules contain an insignificant amount of one or more of the Essential Amino Acids.

Your body can not repair your muscles if it is deprived of any one of these essential amino acids. Imagine building a house, but not including 1 out of every nine bricks! Disaster!

For protein, stick to meat, fish, eggs, whey, casein - i.e. animal sources.

You could mix rice and beans for example (which are both incomplete proteins) because rice has the essential amino acids that beans lack, and vice versa (i.e. together they make a complete protein) but, honestly, I'd stick to animal sources if I were you.

ONE OTHER THING...

Almonds and peanuts are both high in Omega 6 oils. Your body needs this kind of oil, but it needs Omega 3 oils with it to be able to utilize it.

I put some peanut butter in my bedtime shake and to utilize the oil I add some walnuts (high in Omega 3s). For breakfast I spread peanut butter on my toast and, again, to utilize it, I have some Fish Oil capsules (again, high in Omega 3 oils).

Make sense?

Posted by: nadirmg

Quote:

Originally Posted by Big G

That is the most clear explanation I've gotten on animal proteins vs. non-animal proteins. THANK YOU!!

I'm taking 3 fish oil capsules after every major meal, so maybe i'll make sure when i have nuts to have them with the fish pills as opposed to a snack 2-3 hours after i take the fish oil. aah, that makes soo much more sense.

question: what about cheese/yogurt/CC? are these indirectly animal proteins? or should i always have some animal proteisn WITH the dairy. i don't do dairy too often maybe once every other day. no i take that back, usually i'll have a slice of cheese on my sandwich or a string cheese as part of my snack.

looks like i need to consider casein...
btw, Big, seriously 11 egg whites for breakfast everyday???

Posted by: Big G

Re: Workout plans...

Ditch the decline dumbbell press... This targets your lower chest which will cause a breast-like chest development. Your lower chest gets involved with flat bench-pressing anyway, so you don't need to hit it any more.

Ditch the dumbbell flys.. they just don't do shit for building mass. Use cable Xover if you want to target the center of your chest.

Check exrx.net for anterior detoid exercises although, again, avoid isolation exercises. I believe that your anterior gets blasted anyway doing military presses. It certainly gets hit doing a bench press. A lot of the bigger guys don't do shit for shoulders because they're hit so hard bench pressing anyway.

If you must do some "curls for girls" do them at the end of your workout. Don't wear your arms out at the start of your workout. you'll need 'em.

PS. If you've still got energy for curls at the end of your workout, you're not working hard enough! Strap weights to yourself next time you do chins. Do 40 or 50 reps, no matter how many sets you need to do to get 'em done. You won't feel like doing curls after that lot (and your lats will grow like freakin' wings!)

Posted by: nadirmg

Quote:

Originally Posted by Big G

Re: Workout plans...

Ditch the decline dumbbell press... This targets your lower chest which will cause a breast-like chest development. Your lower chest gets involved with flat bench-pressing anyway, so you don't need to hit it any more.

breast-like chest development??! boobs are great, just not if they're mine

Ditch the dumbbell flys.. they just don't do shit for building mass. Use cable Xover if you want to target the center of your chest.

If you must do some "curls for girls" do them at the end of your workout. Don't wear your arms out at the start of your workout. you'll need 'em.

PS. If you've still got energy for curls at the end of your workout, you're not working hard enough! Strap weights to yourself next time you do chins. Do 40 or 50 reps, no matter how many sets you need to do to get 'em done. You won't feel like doing curls after that lot (and your lats will grow like freakin' wings!)

unfortunately pull ups seem like a long way off until my shoulder can support all that weight hanging on it... i've already overdone it once since the injury and i gotta make sure it doesn't happen again.

Thanks for all the advice Big!

Posted by: Big G

Quote:

Originally Posted by nadirmg

That is the most clear explanation I've gotten on animal proteins vs. non-animal proteins. THANK YOU!! You're welcome.

I'm taking 3 fish oil capsules after every major meal, I personally think that's too many. Take 'em with your vitamins (A, D and K are oil soluble, so you need oil with your multi-vit) and take them with snacks high in Omega 6 oils - peanuts, almonds etc. (e.g. so maybe i'll make sure when i have nuts to have them with the fish pills as opposed to a snack 2-3 hours after i take the fish oil. aah, that makes soo much more sense. Remember though that your body is able to process Omega 3 oils without the presence of Omega 6 oils, so if you snack on some Walnuts, or have a little bite of salmon, you don't need to supplement Omega 6 oils with it.

question: what about cheese/yogurt/CC? are these indirectly animal proteins? Cheese is just saturated fat. I don't eat any of it. I prefer to get my saturated fats from a good lean steak. If you do eat cheese don't eat much of it! Yogurt has protein in it, but I wouldn't use it as a protein source because it's very very high in sugar (lactose = sugar) which will spike your insulin, increase your cortisol levels and not help one bit in losing fat! Fat free yogurt helps in maintaining your digetive tract, but you honestly only need a tablespoon every few days to do that. Yogurt is basically just sugar. I'll put a tablespoon in a shake a couple of times a week, that's about it. CC (presumably Cottage Cheese) is just disgusting. I buy it sometimes with the best intentions of eating it but I rarely do. It just sits in the fridge until it dies. It may be high in sugar too. you'd have to check the label. My guess is that it is - It's dairy afterall, and dairy is loaded with lactose. or should i always have some animal proteisn WITH the dairy. i don't do dairy too often maybe once every other day. no i take that back, usually i'll have a slice of cheese on my sandwich or a string cheese as part of my snack.

looks like i need to consider casein... Definitely. Every night before bed. You should be sleeping 8hours (to enable Growth Hormone release) and that means you're not eating for 8 hours and are therefor going into a catabolic state due to protein deprivation. Casein stays in your system for around 7 hours versus 2-3 with whey. i.e. Casein will stop your muscles breaking down before you wake up.

btw, Big, seriously 11 egg whites for breakfast everyday???

Yup. Actually it's 12. I include the yolk with the 12th and record it as a whole egg rather than an egg white.

My advice to you is this...

Using a blank day in Fitday.com (i.e. a day with no data in it) make yourself some ideal meals. Let's say, for example, that you want toast and egg for breakfast. Let's also say that your cutting so you're on a 2,000cal diet. You want to eat every 2½-3hrs so you're going to eat six meals. I recommend tapering your calories (high cal early in the day, low cal before bed - you don't need lots of carbs late in the day - that means no rice, sweetpotatoes, bread, yams, corn... after about 4pm). Anyway... I digress....

Enter a slice of bread(Find "Ezekiel 4:9" bread BTW - unique combination of sprouted whole grains makes a complete protein

). Enter an egg white. Enter an egg. You now have a 170cal meal. Obviously this is too small and it doesn't include any fruit/veg. Add an apple. You now have 244cal but your meal only has 14g of protein. That sucks! You want at least 1g of protein per 1lb of you, so let's say that's 30g per meal. Add 3 more eggs. Now your protein is up to 33g but your fat has just gone through the roof! 21g of fat

You can't have that. Delete the 3eggs you just added and add 6 whites instead. You now have 35g protein and your meal is still only 343cal. Some fish oil capsules along with your vitamins will bump that up to around 375g.And ¼cup fat free milk in your coffee will add another 20cal. Now you're looking at a 395cal meal with 35g protein, 9g fat and 40g carbs. the calories are 22%fat, 37%carbs and 41% protein i.e. Damned near perfect.

Congratulations you just made breakfast!

Now... print that out, put it in a ringbinder (in the "Ideal Cutting Breakfasts" section), delete everything from fitday and go on to make meals 2-6. Remember to make each meal slightly smaller than the last (e.g. meal 1=400cal, meal 2=375cal, meal 3=350cal etc...). That way you won't be carbed up just before bed and you'll actually be burning fat for energy while you sleep! You can't beat waking up leaner than when you went to bed!

11whites, 1whole egg, 2pc bread w/PB, coffee, fish oil caps, and several pieces of fruit is around 700 cal. Daily intake is 3,500-4,000cal for me, so 700cal is just over 1/6th of daily intake. I also make sure that I get 2g of protein per 1lb of me (no danger to kidneys with 1gal daily water intake) and a dozen eggs fits the bill quite nicely.

Lift big
Eat big
Rest big
BE BIG!!

Posted by: Big G

Additionally... since you're obviously reviewing my food log...

Note that my meal 6 is just a casein shake with a few fresh strawberries and cranberries in it (i.e. very low carb - a far cry from my high carb breakfast). I use casein and whey so I get the quick-hitting power of whey with the long-lasting effects of the casein. Plus I use heavy cream and water instead of milk to avoid the lactose (sugar, remember?). You're actually better to have a tablespoon of heavy cream in your coffee in the morning rather than fat free milk. It sounds crazy I know, but your body can process fats. It's the carbs that'll getcha. Don;t be afraid of fats. Have a salad with salmon, olive oil, avocado and walnuts as meal 5 if you want. It's loaded with fat, but it's very low carb. Eating fat won't make you fat. Good fats rock!

And they taste Mmm-Mmm-Good!!

FYI... My meal 5 is always enormous (love to come home and stuff myself on the couch) but it's only ever grean veg and meat, fish or egg.

Look up the "Thermic Effect of Food". You'll see how the body has to generate a lot of heat (i.e. burn a lot of calories) trying to get the calories out of leafy green veg. Hence you can eat a lot of them (even in calorie terms) but oly get a limited amount of calories from them (after having burned so may calories just trying to get the nutrients out).

Posted by: Big G

Quote:

Originally Posted by nadirmg

breast-like chest development??! boobs are great, just not if they're mine

Agreed! Most guys (correction... "most guys who actually know what the fuck they're doing") will do incline first because the upper chest is very stubborn and is hard to grow. Then flat presses. And no decline at all. I'm doing flat first then incline at the moment, but only because I've been doing incline first then flat for the past 3 months. Gotta keep changing it up to keep getting growth.

Keep your eyes peeled. You'll see, even in magazines, guys with breast-like chests. it looks just awful and it's really hard to correct since you keep hitting your lower chest more no matter what you try to do.

Posted by: nadirmg

Quote:

Originally Posted by Big G

Additionally... since you're obviously reviewing my food log...yea, haha i'm always running out of ideas for stuff to eat and it helps me be creative to see what other people are eating

Note that my meal 6 is just a casein shake with a few fresh strawberries and cranberries in it (i.e. very low carb - a far cry from my high carb breakfast). I use casein and whey so I get the quick-hitting power of whey with the long-lasting effects of the casein. Any ideas for a good (inexpensive) casein powder?Plus I use heavy cream and water instead of milk to avoid the lactose (sugar, remember?). You're actually better to have a tablespoon of heavy cream in your coffee in the morning rather than fat free milk. It sounds crazy I know, but your body can process fats. It's the carbs that'll getcha. Don;t be afraid of fats. Have a salad with salmon, olive oil, avocado and walnuts as meal 5 if you want. It's loaded with fat, but it's very low carb. Eating fat won't make you fat. Good fats rock!

And they taste Mmm-Mmm-Good!!Hmm, one of my goals is to keep my fat consumption below 30% everyday. I'll have to think about all this. Plus my shoulder really limits what I can and can't do at the gym. I wonder if this will get in the way of me burning fat?
http://www.ironmagazineforums.com/im...lies/thumb.gif
FYI... My meal 5 is always enormous (love to come home and stuff myself on the couch) but it's only ever grean veg and meat, fish or egg.

Hahaha, yea just came back from the grocery with 2 1/2 dozen eggs and some Ezekiel bread

Posted by: nadirmg

Meal 1
1/4c oatmeal
1 whole egg + 1 egg whites ...ran out of eggs today...
1 multivitamin
3 fish oil pills

Meal 2
1/2 sweet potato
1 scoop of whey
1/4c almonds

Meal 3
1c WW pasta
1 can tuna
1 cup of greek salad (green peppers, cucumbers, tomatoes, olive oil, LF feta cheese)

Meal 4
2 egg whites (hard-boiled)
1 string cheese
1/4 mix berries

PWO snack
1 apple

PWO snack
2 scoops of whey
1/2c strawberries
1/2 FF yogurt

Meal 5
4oz. chicken breast
1/2c black beans
7oz. sweet potato
3 fish oil pills

Meal 6
1 slice of bread
1 tbsp PB
1/2c CC

Posted by: nadirmg

Legs and some back

Squat press
270x10
270x10
270x10
270x10
i think because of the way the machine is made there's NO WAY i was actually squatting that much weight.

Squats with BB on shoulders - what do you call that?
105x10
115x10
115x10
115x10

Deadlifts
110x10
110x10
110x10
110x10
110x10

Back Extensions
bwx20
bwx20
bwx20
bwx20

Pistol Squats
bw+40lbs 3x10

Planks
3 1-minutes planks

Swiss ball crunches
3x20
3x20
3x20

Leg raises
3x20
3x20
3x20

today was a good day. only my second day doing deadlifts and i'm still concentrating on getting the form right before i really start upping the weight. i'm gonna feel that tomorrow.
the regular squats killed me. still can do more weight, but like deadlifts i'm working on form, going ALL the way down.. none of those little half squats you see the pretenders doing...
pistol squats totally kicked my ass today. pistolios.. at the end?! of my workout. ugh. my legs were already shot and i was ready to collapse.

you know how.. well guys do at least... you have to relax your quads when you're at the urinal taking a leak? well when i did that at the gym bathroom right after my WO i almost fell backwards. nearly a very awkward situation. there i'd be laying on my back holding my junk, "help me....i can't get up.."

Posted by: Big G

Quote:

Originally Posted by nadirmg

Squats with BB on shoulders - what do you call that? Just "Squats", no?

Deadlifts
110lb:5x10 - shoulder limitations here?

Pistol Squats
bw+40lbs 3x10 - I just googled these. Never knew what they were. Have never done 'em. Do you go ass-to-the-grass with 'em? I can't imagine doing that after I'm done doing squats and deadlifts. Phew! Sounds like torture. I'll have to try. I wonder if I could get up without any extra weight!

Posted by: nadirmg

Quote:

Originally Posted by Big G

Quote:
Originally Posted by nadirmg View Post
Squats with BB on shoulders - what do you call that? Just "Squats", no?

Deadlifts
110lb:5x10 - shoulder limitations here?

Pistol Squats
bw+40lbs 3x10 - I just googled these. Never knew what they were. Have never done 'em. Do you go ass-to-the-grass with 'em? I can't imagine doing that after I'm done doing squats and deadlifts. Phew! Sounds like torture. I'll have to try. I wonder if I could get up without any extra weight!

Some shoulder limitations do come into play here. But this was only my 2nd time doing deadlifts. Probably next time around I'll start upping the weight.

Pistol squats are single leg squats. Rest one leg on a bench behind you (for balance) and put all weight on the leg you're standing on. Some weight will unavoidably go to the leg resting on the bench so that's where the 20lb dumbbells in each hand come in. This really works the hamstrings. Yea, I go as low as I possibly can. And yea, after all those squats and deadlifts I was dying.

Posted by: nadirmg

Quote:

Originally Posted by Fitgirl70

hey, why no pics?

pics from my cut 3 years ago are up. those pics + more muscle are my target! *ROAR!*

Posted by: Big G

Quote:

Originally Posted by nadirmg

But this was only my 2nd time doing deadlifts.:

Watch your back, Dude. Push your stomach & chest out so that your back arches inwards. Keep that bend in it all the time. NEVER pick the bar up or put it diown with a rounded back. I got to 325lb recently but apparently a nearby trainer thought my back was rounded as I put it down. I had no idea. Dangerous!

Sumo Deadlifts are apparently better for keeping you back in the right position. Sumos are just like RDLs (Regular Deadlifts) but your feet are further apart and you grab the bar from between your feet, rather than on the outside.

Be careful! Ask someone experienced at the gym to watch you.

Posted by: fufu

Did you get an MRI for your shoulder? What kind of doctor diagnosed your injury?

Posted by: nadirmg

Quote:

Originally Posted by fufu

Did you get an MRI for your shoulder? What kind of doctor diagnosed your injury?

the dr. said it was probably a soft tissue injury. an x-ray showed that it wasn't a rotator cuff injury. but without an MRI he couldn't tell me just how bad it is. i decided to skip the expensive MRI.

all it's going to do is confirm that it's not a rotator cuff injury, and that it's some kind of ligament strain or soft tissue injury. and there's not much he can do about that.

so i guess i'm pretty much screwed until my shoulder is healed.

Posted by: nadirmg

Meal 1 - 6:30am
1 whole egg
5 egg whites
2 slices of toast
pb
multi-vitamin
2 fish oil pills

Meal 2 - 9:30am
1 scoop of whey
1 cup of sweet potato

Meal 3 - 12pm
.75cup of brown rice
.75cup of black beans
.25 cup of ff yogurt
.25 tomato
1 orange
.5cup of broccoli
2 fish oil pills

Meal 4 - 3:30 pm
1 can of tuna
.5cup of strawberries

Meal 5 (PWO shake) - 7pmish perhaps?
2 scoops of whey
.5cup of mixed berries
.5cup of yogurt
ice cubes

Meal 6 - 8pmish
5oz chicken breast
2cups iceberg lettuce
1/2 onion sauted with olive oil
.25cup of almonds
2 fish oil pills

Pre-Sleep Snack 10:30
.5cup CC
1tbs PB

Total: 2409 calories
F 65g - 25%
C 227g - 36%
P 226g - 39%

1 gallon of water throughout the day

Posted by: the other half

looks like you are getting some great advice and knowledge, both on the lifting and the eating part. i personally have a hard time being really strict with the eating, which in part just slows down my progress on the lifting.
im such a dumbass sometime.

good luck and keep asking questions.

Posted by: nadirmg

Quote:

Originally Posted by the other half

looks like you are getting some great advice and knowledge, both on the lifting and the eating part. i personally have a hard time being really strict with the eating, which in part just slows down my progress on the lifting.
im such a dumbass sometime.

good luck and keep asking questions.

yeah, i know what you mean. it really does take a lot of forethought (and $$$) to eat right. isn't it crazy that the HEALTHY stuff is expensive? i mean like fruit and veggies...sheesh..

Posted by: nadirmg

spoke with the dr's office and my insurance today. looks like an MRI is gonna set me back at least $1300, which is simply not feasible. if i saved up for a couple months i could do it but just getting the MRI doesn't fix my shoulder...

yesterday was chest day. i don't even want to post my WO. i thought i was doing pretty well but gradually the pain in my shoulder started coming back and it hurt just to push myself up after doing a plank at the end of my WO. i mean, shit, it's been 2 months since the accident!!

i don't know how i'm going to do things if i can't even to simple BP and incline BP . i can't do deadlifts, good mornings and legs every day i go to the gym

that's just gonna leave me with a crazy-ass unbalanced body.

i'm trying to decide if i'll drop my calories and just do a ton of cardio and take several months off from lifting all together or keep doing legs and back 2x a week - because that's really all i can do that doesn't make my shoulder worse.

Posted by: the other half

ya i have been in the grocery business for 23 years know, just started working in the produce dept 2 years ago. i hear all the time about how fucking expensive our produce has gotten. the funny thing is that most of the complaining comes from the people that have moved from calif. or ariz.
and dont realize that it cost alot of money to ship it all the way up north.
i guess thats why they build costcos and wall marts.

as far as finding cheap casien protien, i personally think that you get what you pay for. it is just a matter of finding who sells it the cheapest. we get most of our stuff online, not gnc or other stores.

Posted by: the other half

ouch that hurts, both the pocket book and the pain in your shoulder.

Posted by: Big G

Don't get down. Your shoulder will heal in time. It sounds like you fucked it up pretty good. You're going to have to work round it. There's no point being a pussy bitch, throwing your hands in the air and eating a big tub of ice-cream!

You have work to do!

You want to get rid of some of your body fat (not be one of those guys that just talks about doing that month after month after month) and your shoulder isn't stopping you there. So do that.

Additonally, make a list of exercises that you can do without pain. Break them apart into some kind-of workout. Jumble them togther into a full-body program (excl. shoulders) if you like.

Once your shoulder heels you can alter your workout plans to correct any apparent imbalance in your appearance (if there even is one by that point).

It's awful to get unjured and not be able to workout. I've been lucky with muscles, ligaments, tendons etc, but I did have renal failure and damned-near-black-you-out-from-pain headaches that turned out to be sodium deficiency related (danged all-natural diet - I salt my food nowadays).

Anyway... buck up... truck on... give that shoulder the rest to needs and work around it. It will heel. Get advice on rehab. Maybe just swimming a couple of times a week for the next few months on top of a full-fledged cardio/weight fat-burning program would be just the ticket.

Something anyway.

Posted by: nadirmg

Back in November I hurt my shoulder AGAIN at the gym. Apparently I was too over-eager after my initial rotator stress injury and didnâ€™t give it enough time to heal properly. I decided I just needed some time off because it drove me insane to go to the gym and still not be able to workout the way I wanted to. Since then itâ€™s been 3 months and Iâ€™ve been rehabbing my shoulder. It rarely hurts anymore when I do normal things anymore and can even roll over in bed without wincing in pain! Sweet!

Fortunately over the holidays and my birthday I havenâ€™t gained serious weight. Over the past 3 weeks Iâ€™ve gotten back on my diet. My goal is to shed the extra fat Iâ€™ve got (down to 10% for starters) and increase my muscle mass, strength, and endurance.

Diet:
Right now Iâ€™m at 136lb and Iâ€™m 5â€™5â€ tall. Iâ€™m trying to get 1.5g of protein per lb of myself. Iâ€™m aiming for at least 200g of protein a day and trying to keep my fats percentages at 25% or less. Generally Iâ€™ve been running about fat-20ish%, carb 30ish% and protein 50ish%. But itâ€™s not something I strictly adhere to. As long as Iâ€™m getting my 200g minimum grams of protein a day I can fudge a little on the other places. Pretty much anything thatâ€™s processed I donâ€™t eat with the exception of 1-2 slices of WW bread a day, FF CC, reduced fat string-cheese, and natural PB.

Iâ€™ve been logging my meals and you can check it out in my signature. Any ideas of ways to increase protein and fibrous veggies are moooore than welcome.

Workout:
Iâ€™m spending most of my time working on my back and legs, which Iâ€™ve always neglected for the most part. Iâ€™ll continue rehabbing my shoulder and add in some arm things as I go starting out with low weight and high reps. Fortunately I can do bench presses and cable flys without any discomfort, but Iâ€™m keeping the weight low. I REFUSE to jack my shoulder up again and have to sit another 3 months out all because I got in a rush

Iâ€™m in my second week of working out again and itâ€™s great to be sore everyday. I missed the pain sooooo much. Legs, back, chestâ€¦ HURT! From now on Iâ€™ll be posting my workout notes in a general manner. Right now I'm not emphasizing major gains in muscle mass or strength. My short-term goal is just to get back into a routine (which involves working out at 5:45am) find a good rhythm and NOT screw my left shoulder up again. Hopefully by summer time Iâ€™ll have shed some fat, increased my LBM, and will be able to do full body workouts again.

Posted by: nadirmg

Saturday 02.23.08 - Chest/Triceps

Warmup:
Crunches w/swiss ball
3x20
2X20 (side to side
Leg Raises (laying down on bench)
20x - w/o hands stabilizing
20x - half w/o hands stabilizing
20x - need hands the whole time
Back Extension
20x - 3 sets of left, right and straight back extensions

Chest:
Bench Press
15x60lb
15x80lb
15x90lb
15x80lb
I don't know what the deal is. This gay gym I go to, planet fitness, doesn't have REAL bench presses. They have these machines with bench press bars that slide up and down vertical bars. The secondary and tertiary muscles don't really get a workout and I'm not actually pushing as much weight as I load up... @##$@! ...I digress..

Standing fly pulldowns (w/cables)
15x30 on each cable
15x30 on each cable
15x25 on each cable

Standing cable flys
15x25 on each cable
15x25 on each cable
15x25 on each cable

Tricep push downs (w/straight bar)
15x40
15x40
15x40

Tricep push downs (single arm)
15x20
15x20
15x20

Posted by: nadirmg

Sunday 02.24.08 - Legs

Crunches w/swiss ball
3x20 - straight
2x20 - left to right

Decline crunches
2x20 with superset of left-to-right X10

Let Extension - where you hang from your elbows at a 90-degree angle
3x20

Leg Press
10x180
10x270
10x330
10x270

Calf raises on leg press machine
20x180
20x180
20x180

Squats - Guys were hogging the squat bar, so I had to use the gay chest press machine instead
10xbar+90
10xbar+110
10xbar+120
8xbar+90 Muscles totally gave out. Next time I'll get 4 sets of 10 though.

Lunges w/15lb dumbbells
2x20

And I was spent.

Posted by: nadirmg

Ok, so I'm still trying to figure out what my routine is going to be. I'm aiming for 3-4 days at the gym a week. I'm sticking to my diet like crazy right now. But one day during the weekend I'm easing up and, while I don't go nuts, I allow myself to eat some yummy munchings and crunchings.

Feeling a good bit of healthy soreness. I missed it so!

Also, I'm refuse to let myself step on the scale for a couple weeks. I know when I started I was 136. That's what I weighed in at 10 years ago too. But now I'm trying to put on some muscle weight - I know it's not just going to jump on me, so I'm just gonna keep working out, eating right, and I'll let the muscle develop at it's pace.

After all, I'm still rehabbing my shoulder and if I get to hasty I'll just set myself back again.

Posted by: nadirmg

Anyone got some tips/links for me? I'd like to spend more time working on my legs and I'm sick of just doing squats. I'd like want to really strengthen my legs as a whole but it just seems like I'm not making any progress on adding weights.

Am I not eating enough? Maybe I'm not pushing myself enough? Help?

My meals are in a link in my signature. Should I start posting a rough draft of my meals in along with my w/o plan as well?

Posted by: the other half

good to have you back.

"if you squat, the muscles will come"
i dont think i would venture away from them, they are one of the 3 major movements that will produce the mass that you are looking to put on.

just find different ways of increasing your weights. lower rep range, then try step outs, they will get you comfortable with the heavier weight.
i found that the knees dealt with the weight better than my back did.
it felt really heavy standing there, but once i squated, it was easier than i thought it would be.
and if you dont have a lifting partner try and find one. they can give the spotting that is needed, plus the positive mental bust.

Posted by: nadirmg

thanks, it's good to be back! yea, i need to find a lifting buddy. shouldn't be too hard, the guys that lift in the morning are pretty cool and serious about lifting.

but what are step outs? are they kind of like lunges with the barbell across your shoulders?

Posted by: the other half

sorry, i was just reading my post and i kind of jumped from one thing to another.

step outs are just that, you load the bar with a heavier weight than you can squat, and just unrack it and stand there for 15 seconds with it on your traps and then step back in and rack it. it will get you used to the weight and break the mental block. i would just put an extra 10 pounds on the first time and work up alittle from that.

Posted by: nadirmg

Wednesday - 02.27.08 - Legs

Decline crunches
40x
40x
20x

Squats - This is the most I've attempted before! Was never really sure how much I'd be able to handle. Will increase in later workouts.
100x10
140x10
150x10 - Holy crap I could feel my glutes screaming!
140x10

Leg Curl
100x10
100x10
100x10
100x10

Leg Extension - wiped out after the squats...
90x10
90x10
90x10
90x10

Calf press - Super setted with below bb lunges
90x20
90x20
90x15

BB lunges - 20lb dumbbells
20x
20x
20x

Hip Abductors (both machines)
90x20
90x20
90x20
90x20

Great leg day! Oddly I found myself thinking, 'I was able to do this much??' on some of the exercises. Feel like I'm making some progress

Posted by: the other half

keep it going big guy. now use that mind frame everyday and you will be suprised at how the pr's will start coming.

Posted by: StanUk

Nice looking squats man

Posted by: nadirmg

Quote:

Originally Posted by StanUk

Nice looking squats man

thanks! i'm hoping to get two 45s on each side in the next month or so!

Posted by: nadirmg

Rest day!

Meals today

Meal 1 - 1 whole egg, 3 whites, oatmeal, 1/4c ff milk, whey
Meal 2 - 1/2 can of green beens, whey, 1 string cheese
Meal 3 - spinich, boiled boneless skinnless chcien breast, 1 sm apple, 1c broccoli
Meal 4 - Whey, 12 baby carrots
Meal 5 - Tuna Salad
Meal 6 - Veggie soup, Turkey, mozz cheese, FF mayo, 2 slice WW bread
Pre-Bed Meal - 1/2c CC, 1 TBSP Nat PB

Inside of my legs feel a little tight. Other than that no soreness after my crazy-ass hard leg day yesterday??

I thought for sure my legs would be killing me all over. I guess that means I can up the weight, decrease reps, and start upping the reps slowly!

Posted by: JailHouse

Quote:

Originally Posted by nadirmg

Rest day!

Meals today

Meal 1 - 1 whole egg, 3 whites, oatmeal, 1/4c ff milk, whey
Meal 2 - 1/2 can of green beens, whey, 1 string cheese
Meal 3 - spinich, boiled boneless skinnless chcien breast, 1 sm apple, 1c broccoli
Meal 4 - Whey, 12 baby carrots
Meal 5 - Tuna Salad
Meal 6 - Veggie soup, Turkey, mozz cheese, FF mayo, 2 slice WW bread
Pre-Bed Meal - 1/2c CC, 1 TBSP Nat PB

Inside of my legs feel a little tight. Other than that no soreness after my crazy-ass hard leg day yesterday??

I thought for sure my legs would be killing me all over. I guess that means I can up the weight, decrease reps, and start upping the reps slowly!

Are you trying to bulk or cut? I'm eating more than that on a cut. Also canned veggies are no good, go for the frozen ones.

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

Are you trying to bulk or cut? I'm eating more than that on a cut. Also canned veggies are no good, go for the frozen ones.

well i'm not trying to cut... there's only 135lbs of me so...
and yea, you're right. i'm almost never getting above 2500 in a given day. usually low 2000's.

no canned veggies huh? thanks for the tip, jailhouse!
does that go for canned beans as well?

what should i increase food-wise? i'm getting complete protein sources in almost every meal... usually i get about 200g of protein a day. should i just eat larger portions? to tell you the truth i almost don't think i could eat more. i'd have to start lifting seriously to burn up the extra calories and with the should rehab slowly coming along i'm hesitant to up the weight (except for legs/back).

thoughts anyone? thanks!!
(and you can check out my food-log in my signature below)

Posted by: JailHouse

Ya dude no caned veggies theres almost no nutritional value to them. Try steaming some frozen ones, they taste way better and are much better for you. Your protein intake is plenty you souled up your carbs to make up for the cals you need. Id try to get in at least 2500 cals a day.
I'm not an expert at all. If you want some good info search the user name "Jodi" shes knowledgeable about all of this. Have fun bulking, its the best part of BB.

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

Ya dude no caned veggies theres almost no nutritional value to them. Try steaming some frozen ones, they taste way better and are much better for you. Your protein intake is plenty you souled up your carbs to make up for the cals you need. Id try to get in at least 2500 cals a day.
I'm not an expert at all. If you want some good info search the user name "Jodi" shes knowledgeable about all of this. Have fun bulking, its the best part of BB.

just to be sure i understand you...

no canned black beans or garbanzo beans? kidney beans? pintos? all bad?

Posted by: katt

I second the nix on the canned veges.. just because of the sodium and how long they have actually been on the shelf..

I do, however, use the canned beans. I get the lower sodium kind and rinse the hell out of them in the collinder

Posted by: nadirmg

Quote:

Originally Posted by katt

I second the nix on the canned veges.. just because of the sodium and how long they have actually been on the shelf..

I do, however, use the canned beans. I get the lower sodium kind and rinse the hell out of them in the collinder

sweet, i was about to freak out if i had to cook all my beans!

good idea about rinsing 'em off. will definitely do that

thanks katt!

Posted by: nadirmg

Saturday - 03.01.08 - lats/biceps

Crunches
20x - then i realized the gym was closing in 45min, so i got down to business with the rest of my w/o

Assisted Pull ups (70lbs help)
10x
10x
10x
10x
This is the first lat w/o i've done since i hurt my shoulder in Sept of last year. i'm easing into these since my shoulder joints carry a lot of the load.

Seat rows (wide grip)
60lb x 10
60lb x 10
60lb x 10
60lb x 10 - again light on the weights, hopefully my shoulder will get stronger soon

Single Dumbbell rows
20lb x 10
22.5lb x 10
25lb x 10
27.5lb x 10 - asked a guy in the gym about my form and he REALLY helped me out. i'd been doing them wrong the whole time until today...

Barbell rows
60lb x 10
70lb x 8
70lb x 6 - shoulder told me to stop here

Seated dumbbell hammer curls
20lb x 10
22.5 x 8
25lb x 6

Standing Bicep curls
30lb x 10
40lb x 8 ....blah

Gym was about the close and my arms (and shoulder) were fatigued. yea, you don't actually use your shoulder muscles extensively for lats/biceps but the joint still takes a lot of the load so i called it quits. all in all not too bad considering it was my first lat day in almost half a year

Posted by: nadirmg

Sunday 03.02.08 - Cardio/Legs/Lower back

Cardio
rode my bike up to the gym approx. 1.5 miles. terrain uphill most of the way.

Crunches
30x
30x
30x

Leg raises
(laying down on bench - did not use arms to hold my upper body down to force my core to contract more)
20x
25x
25x

Squats - Smith machine
no warm-up set since i rode my bike. quads were already TIGHT and full of blood!
110lb x 10
130lb x 10 - PR
140lb x 4 - PR... but too much weight and my form was heinous
130lb x 8 - PR

Calf press
90lb x 20
100lb x 15 - PR
90lb x 20
by this time my legs were toast. i know i could have done more if i hadn't ridden my bike up to the gym. plus i had to ride back to my apartment..had to save some energy.

Dead lifts
105lb x 10 - usually i do 4 sets of 10 with this weight but i'm upping it now.
125lb x 10 - PR
135lb x 10 - PR
145lb x 10 - PR
145lb x 10 - PR - a fifth set!
had someone check my form and fortunately my back was straight. need to work on using my hammies too though... still, i'm amazed i was able to do that much all at 10 reps. guess i'm making progress.

Cardio
rode bike back home. first half was against the wind.

very pleased with today's w/o. weight increases and multiple PRs make me happy. wonder much could i have done if i hadn't done the bike?...
starting to see more muscle definition in my arms and legs. abs getting harder! summer is just a couple months off and i will be ready for it

Posted by: JailHouse

Congrats on the PRs.
Me personally I dont like to do squats and deads on the same day. Its better to do them completely fresh so you can get the best results out of them.

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

Congrats on the PRs.
Me personally I dont like to do squats and deads on the same day. Its better to do them completely fresh so you can get the best results out of them.

thanks!

ya i probably won't do it like that again. i did lats and some back yesterday. so in retrospect i'll do deads with lats and then put legs a full workout later so everything's all rested up

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

Are you trying to bulk or cut? I'm eating more than that on a cut. Also canned veggies are no good, go for the frozen ones.

just curious but what are your stats? i'm 27 years old, 5'5'' and about 135 lbs, so my maintenance is right around 2250-2500.

depending on your size, yes, you would eat more than that on a cut

i'm still trying to decide specifically what i'm going for. i think i'll end up bulking.

need to get 2500-2700cal a day...wow that's a lot of food (if it's healthy food, that is) lol

Posted by: goob

Quote:

Originally Posted by nadirmg

just curious but what are your stats? i'm 27 years old, 5'5'' and about 135 lbs, so my maintenance is right around 2250-2500.

depending on your size, yes, you would eat more than that on a cut

i'm still trying to decide specifically what i'm going for. i think i'll end up bulking.

need to get 2500-2700cal a day...wow that's a lot of food (if it's healthy food, that is) lol

You must be quite cut already at that weight/ stat. I'm 5'7/8" 155lb's. Started out at about 138 lb's. Mind, I have'nt tried to bulk properly.

What training program are you doing?

Posted by: SamEaston

Great deads!

Im with JH on that one. I never do deads and squats on the same day - gosh i would die!

You've got some great potential mate. Keep training safe and adding weight to the bar and you'll be in fantastic shape a year from now

Posted by: nadirmg

Quote:

Originally Posted by goob

You must be quite cut already at that weight/ stat. I'm 5'7/8" 155lb's. Started out at about 138 lb's. Mind, I have'nt tried to bulk properly.

What training program are you doing?

i wouldn't say i'm quite cut. i do have pretty good muscle definition however it's under that thin layer of fat that i hate so much...

weighed myself today and now i'm up to 138. could be a temporary weight increase because i've upped my caloric intake *shrug*

and i'm not really on a training program of any kind. i just steal ideas from people

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Great deads!

Im with JH on that one. I never do deads and squats on the same day - gosh i would die!

oddly enough my legs aren't sore at all. lower back is.. eh.. a little sore. but what is sore are my lats from my workout earlier last week.

before i get too far into my program i need to take some pictures and document where i started out at. i think it'd be really motivating to see the change over weeks/months!

Posted by: the other half

little layer of fat, little layer of fat. shit, what i would do to be able to say that.

besides, you are young enough to be able to put some good mass on with the proper supp. and good eating. at 5'5 if you get up to 165 or 170 you are gonna look huge.

Posted by: nadirmg

Quote:

Originally Posted by the other half

little layer of fat, little layer of fat. shit, what i would do to be able to say that.

besides, you are young enough to be able to put some good mass on with the proper supp. and good eating. at 5'5 if you get up to 165 or 170 you are gonna look huge.

lol. oh, please no. i hope i don't get that huge. if i get too huge i'll just end up looking shorter

Posted by: the other half

you say that now, but it is an addictive life style. one body part always seem to be lagging so you have to bring it up and then you start the whole vicious cycle.

Posted by: nadirmg

Quote:

Originally Posted by the other half

you say that now, but it is an addictive life style. one body part always seem to be lagging so you have to bring it up and then you start the whole vicious cycle.

ok i take it back... i just took some pictures of myself to mark the first month of my training. i may be lean.. but dang i'm skinny....

i need to put on some weight!!!!

*goes to the frig to eat cottage cheese and PB before bed*

i'll upload those pictures if i can find my usb cord for the camera

Posted by: JailHouse

Quote:

Originally Posted by the other half

you say that now, but it is an addictive life style. one body part always seem to be lagging so you have to bring it up and then you start the whole vicious cycle.

agreed

Posted by: JailHouse

Quote:

Originally Posted by nadirmg

just curious but what are your stats? i'm 27 years old, 5'5'' and about 135 lbs, so my maintenance is right around 2250-2500.

depending on your size, yes, you would eat more than that on a cut

i'm still trying to decide specifically what i'm going for. i think i'll end up bulking.

need to get 2500-2700cal a day...wow that's a lot of food (if it's healthy food, that is) lol

I'm around 5'9 or so I'm weighing around 170-175 BF around 12-15%. So ya I would eat more on a cut. Bulking is a lot of fun, all you can eat, never being hungry, always getting bigger cant beat that.

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

lol. oh, please no. i hope i don't get that huge. if i get too huge i'll just end up looking shorter

No, you won't mate. Get a nice V-taper going on and you'll look larger than life.

Quote:

Originally Posted by the other half

you say that now, but it is an addictive life style. one body part always seem to be lagging so you have to bring it up and then you start the whole vicious cycle.

Amen to that

Posted by: nadirmg

Tuesday 03.04.08 - Chest

Flat Bench DB Press
25lb x 10
27.5lb x 10
30lb x 10
30lb x 15

Smith BB Press - how much does the smith bar weigh??
50lb x 10
70lb x 10
80lb x 7
90lb x 4 - 45 on each side was what i was lifting when i hurt my shoulder. a fairly quick recovery, but i still need to take it slow

Leg Raises on bench (no hands!)
25x
25x
25x
25x
upped my reps from 20 to 25 today for a new PR.

Cable Cross Pull Downs for pecs
30lb x 10
40lb x 10 - PR
40lb x 10 - PR
40lb x 10 - PR

Cable Butterflies
30lb x 10
30lb x 10
30lb x 10
30lb x 10

Standing Tricep Extension w/cable - Standing
30lb x 10
30lb x 10
30lb x 10
40lb x 7 - PR

ran out of time even though i still wanted to do more triceps. really feel good that i'm up to my usual weights already. i think it'd be wise to stay there for a few weeks. just to make sure my muscles and ligaments in my left shoulder are strong before i really start pushing the weight up.

today my lats were still sore, and finally the doms kicked in in my lower back from my deads the other day

legs are tomorrow!

today i was insanely constantly hungry. think i may need to start bringing more food with me to work...???

Yesterday's Meals - Any ideas? What to up.. what to cut out? eat more? less? Thanks!
Meal 1 - 1 whole egg, 3 whites, oatmeal w/FF milk , 1 slice WW toast w/FF cream cheese and 1 scoop of whey, vitamins
Meal 2 - Almonds, oatmeal, string cheese, sliced turkey, scoop of whey
Meal 3 - 1 apple, broccoli, fresh spinach, boiled chicken breast, 1/2 small sweet potato
Meal 4 - 1 scoop of whey 1/2 small sweet potato
Meal 5 - homemade tuna salad, 1 slice WW bread
Meal 6 - 1 cup turkey chili, 1/2c kidney beans, 1/2c brown rice, 1 cup green beans, Tilapia fillet
Meal 7 - 1/2c cottage cheese, 1 tbsp natural PB

Total Calories 2530 (only???! i was freakin' eating all day!)
Protein 259g
42/38/21
P/C/F

Posted by: JailHouse

Your diet look good IMO. I wouldn't be scared to up the cals tho, but thats just me I get outta control on a bulk.
Are you doing shoulders separate from chest?
Congrats on the PRs.

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

Are you doing shoulders separate from chest?

you could say that... but actually i'm still not adding much shoulders in yet. still waiting for my left shoulder to recover. in a week or so i'll start adding in baby weights, but i'm still rehabbing it with the big rubber bands my therapist gave me...

Posted by: nadirmg

Ok, i took these pictures last night so i can see more or less where i started out. looking lean for the most part except around those lower abs.

goals:
get bigger pecs
get bigger delts
widen those lats
continue to develop the abs!

not jack up my shoulder again while building muscle mass!!!

time to get with it!

Posted by: SamEaston

You look good mate! Very slim so i would agree with what JH said and up the cals quite a bit. It certainly won't do you any harm.

Oh and congrats on the PR's. Keep em coming

Posted by: katt

Yeah, I agree w/Sam. Up the cals, you're very lean. You're diet looks good though and I like your workout... looks great!

As far as the smith bar,, I have no clue how much it weighs..

That "eating all day" feeling... yeah, it's constant with me, I think just because now I'm dieting and taking tons of fresh veggies, which take forever to chew.. that's it... I just get tired of chewing..

Posted by: nadirmg

Quote:

Originally Posted by katt

Yeah, I agree w/Sam. Up the cals, you're very lean. You're diet looks good though and I like your workout... looks great!

As far as the smith bar,, I have no clue how much it weighs..

thanks, katt! i will be upping the cals. how should i go about doing that though...? i listed what my meals were yesterday. do you have any ideas what i should eat more of?

lol, yes. even though i feel like i'm eating all day.. i'm also HUNGRY all day!!

Posted by: SamEaston

Going by your macros your level of fat is quite low so i would up that a bit if i were you.

Also, the good thing about fat is that its so calorie dense that you only need a little to increase your cals, which is great when you're sick of eating all the time or when you don't have time to eat very often.

I suggest peanut butter or oily fish or some nuts to help you on your way

Posted by: JailHouse

Quote:

Originally Posted by SamEaston

Going by your macros your level of fat is quite low so i would up that a bit if i were you.

Also, the good thing about fat is that its so calorie dense that you only need a little to increase your cals, which is great when you're sick of eating all the time or when you don't have time to eat very often.

I suggest peanut butter or oily fish or some nuts to help you on your way

great advice there. if you add some fish oil to your meals it'll put your cals up, and they have countless benefits.

Posted by: nadirmg

ok, so here are my thoughts on what to add/increase:
more beans and brown rice - carbs
avocados - fat
peanuts and/or almonds for some quick fat and calories
bananas
beef - steak or lean ground
raisins in with my oatmeal and/or peanuts

i feel like i'm already getting enough leafy greenies at this point. usually three cups of 'em throughout the day so...

how do my ideas sound?

also i'm already taking 2 fish pills with breakfast and 2 with dinner every day.

Posted by: the other half

i say pizza, spaghetti, lasagna. you feel so much better after you eat a meal like that

Posted by: nadirmg

Quote:

Originally Posted by the other half

i say pizza, spaghetti, lasagna. you feel so much better after you eat a meal like that

you're kidding about actually eating that, right?

Posted by: the other half

we had pizza during my daughters b-day party 2 weeks ago, and i dont see us eating any of those for the next 4 months. that sucks

warning label:
great meals for bulking only

Posted by: nadirmg

Quote:

Originally Posted by the other half

we had pizza during my daughters b-day party 2 weeks ago, and i dont see us eating any of those for the next 4 months. that sucks

warning label:
great meals for bulking only

just to be clear... but you're joking about me eating the pizza.
that stuff (the crust mainly) is super bad, right? lol.. superbad

Posted by: the other half

joking for a daily meal, yes, but a cheat meal once in a while, why not.
ya gotta keep your sanity.

Posted by: goob

Looking good dude. A lot of people would kill for that definition.

Posted by: katt

Superbad.... I had to laugh.. great movie..

Posted by: SamEaston

I sooooo wanna see that movie. Sounds great!

Look mate - you could probably eat whatever you want and it wouldn't make a difference. A pizza here and there isn't going to kill you, whereas it would probably make the buttons pop off my jeans, blinding a passer-by

Posted by: nadirmg

Thursday - 03.06.08 - LEGS!

Warmup - Static stretching

Back Squats - Smith Machine - how much does the Smith bar weigh? anyone know? i'm estimating 20lb...
90 x 7
110 x 7
130 x 7
150 x 7 - PR
150 x 7 - PR - added a fifth set today. this set was slow going.
i was paying very close attention to my form. wouldn't call is 'ass to grass'.. but hips are even with or below knees.

Seated Leg Press
360 x 7
360 x 10 - PR
360 x 10 - set/rep PR
360 x 7

Calf Press + s/s 20lb DB lunges (10 lunges each leg)
90 x 20
135 x 15 - weight PR
135 x 15 - PR
135 x 10

Seated Leg Curl + s/s 30 crunches
100 x 10 - hold for 1 count
120 x 10 - hold for 1 count - PR
130 x 10 - PR - no hold count - legs totally slaughtered

Hip Abductors - Both Machines
115 x 10
115 x 10
115 x 15

i've never tried to do this much weight on stuff before. part of it was that i thought i couldn't do it. the other part is because i wasn't going for more muscle size. so i'm surprised how i've been able to up the weight - especially on legs which are my weak point.

can't wait to hit legs again next week and do even better!
lats/back are next though. diet is going well too. eating a lot more closer to 3000-3200 - with more fats/carbs. trying to keep fats under 30% though. and still NO processed foods except cottage cheese, string cheese, WW bread and PB. maybe an occasional cheat here or there, but NOT a daily occurrence.

thanks for all the encouragement, ladies and dudes!

it helps me keep going (and wake up early to w/o in the morning) lol

Posted by: the other half

way to keep pushing the max on your exercises.
once you hit the top, then the mass will start progressing also.

i would think that the smith bar would be 20#max. go with it. it looks better on paper any way.

Posted by: JailHouse

Those are some impressive squats for your weight. Make sure your goin at least parallel or even better ATG bro.

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

Those are some impressive squats for your weight. Make sure your goin at least parallel or even better ATG bro.

thanks, JH. i was really working on form last time. still getting an idea for how much my knees/back can take.

as far as weight i'm squatting goes... this is only the beginning!

Posted by: nadirmg

Friday - 03.07.08 - Back/Lats

Warm-up
Treadmill - 1 mile
Time 6:30
Beginning Speed 8.0 - Ending Speed 10.0
Avg Speed 9.0

WG Assisted Pull-ups + s/s 20x Crunches
70 x 10
55 x 10
55 x 10
55 x 10 - using legs to help me up - aim for better form next week. but used less assisting weight this time

Seated Rows - WG
75 x 10
75 x 10
75 x 10
90 x 10 - weight PR - next time no backward lean/lunge to help me get weight going

Supersetted Leg/Back Extensions
25x Legs / 10lb + back weight x 20
25x Legs / 10lb + back weight x 20
25x Legs / 10lb + back weight x 20
25x Legs / 10lb + back weight x 20

Single Arm Bent Over DB Rows
25 x 10
27.5 x 10
30 x 10
35 x 10
PR - started 1st set with 25 instead of 22.5 - ending with 35lb instead of 30!)

Seated Preacher BB Curls
40 x 10
45 x 4
Shoulder was telling me to stop

Seated DB Curls
20 x 6
Shoulder was started to feel stressed so I called it a day.

Good w/o today. Started off with a 6.5 min mile and continued to steadily increase the weights while knowing my limits with my shoulder.

Posted by: StanUk

very impressive looking workout nad, nice pull ups man

Posted by: goob

Good workout dude, great work on the pull ups.

Posted by: nadirmg

Quote:

Originally Posted by goob

Good workout dude, great work on the pull ups.

stan and goob,

thanks guys but its not really that great...

these are 'assisted' wimpy pullups, subtacting 55lb pounds off my own bodyweight. so i'm only pulling about 90lbs each time. before i hurt my shoulder i used to be able to do 4 sets of 10 x my bw. my lats have really gone through a lot of atrophy over the past year.

still though i gotta start with baby steps to preserve my shoulder.

Posted by: nadirmg

Sunday - 03.09.08 - Chest

Smith Bench Press
90 x 10
110 x 10
120 x 5 - w/o spotter
120 x 6 - with spotter shoulder getting really shaky so i stopped

DB Flat Bench Press
27.5 x 10
30 x 10
30 x 10
30 x 10 - PR - started at 27.5 instead of 25 so i had 3 sets of 30 this time

BW Dips - I LOVE dips
10x
10x
10x
10x

Single arm Tricep extension - Cable pull-down
tris were pretty much gone by this point

30 x 10 (each arm)
30 x 10
20 x 15
20 x 15

Cable Flys
30 x 10
40 x 10
40 x 10
50 x 6 and failed - PR - started my 40s on this earlier. next time I'll start out with 40s and go up to 50s!

Cable Crunches
50 x 20
60 x 20
60 x 20
60 x 20

Good w/o today. I'm working on warming up for 1 set with my weight i know i can do 10 reps of and immediately moving up to higher weight - trying to grow those muscles.
although some of these (ex. db presses and stuff that put strain on my shoulder) i will be taking it a low slower on so i don't regret being overzealous.

Posted by: JailHouse

You're a damn fast runner. Did you ever run track for a team?

Posted by: the other half

he was one of those that chased the chickens around the farm in texas

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

You're a damn fast runner. Did you ever run track for a team?

naw, i never did track. i hate running.
gimme a mountain bike and an ipod and i'm good for cadio

Posted by: katt

Nice wo..! I love dips too... when I do them at the beginning.. we are doing them at the end of our tri workout and they pretty much suck..

Posted by: nadirmg

Tuesday - 03.11.08 - Legs!

Today I upped the weight on back squats, calf press and Leg Press and needed long RIs so I only did those three today.. which was plenty...

Back Squats
120 x 10
140 x 10
160 x 10 - weight PR
170 x 5 - will try to get a solid set of 10 reps next time

Leg Press
360 x 10
410 x 10 - weight PR
410 x 7
410 x 10- YEAH!
My current goal for back squats is to get 2 45lb plates on each side (smith machine), build up strength and then transfer it (slowly) over to the regular squat rack.

Calf Press - legs were so tired i need help lifting it up so i could swing the support bar underneath... had to drop the weight down to 90 but considering my increases with the squats and leg press i wasn't to bummed.
135 x 15
135 x 15
90 x 20
90 x 20

BB Hammer curls - just for fun

22.5 x 10 - each arm
25 x 10 - each arm

GREAT pump in my legs today. I'm starting to think legs may be my favorite.. when i was doing the leg press i could really see my quads sticking out. i was so happy

Also my calf muscles have really started getting some definition.

Posted by: JailHouse

Your leg strength is catching up quick.

Posted by: JailHouse

Quote:

Originally Posted by the other half

he was one of those that chased the chickens around the farm in texas

this made me laugh

Posted by: SamEaston

Fantastic leg workout mate! When do you think you'll move over to the squat rack for those squats? What's stopping you at the moment?

You reminded me to put dips into my new program! Thanks

Posted by: nadirmg

Quote:

Originally Posted by the other half

he was one of those that chased the chickens around the farm in texas

only when we were ready to kill and eat one of them!

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

Your leg strength is catching up quick.

yah, i gotta catch up on my leg strength. a few weeks ago i was only squatting about the same weight as i can bench (low 100s). so i need to up it over 200 quick.

plus working out my legs like i am now will help strengthen my core!

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Fantastic leg workout mate! When do you think you'll move over to the squat rack for those squats? What's stopping you at the moment?

You reminded me to put dips into my new program! Thanks

i know... you're right. i should just move over to the squat rack now. i guess it's still a subconscious fear that i can't squat as much weight as i'm loading up. having the safety of the smith machine really helps give me confidence i won't kill myself

thinking about adding stepouts too. that will get my back used to carrying all that weight. hopefully it will make transitioning to the squat rack a little easier!

muwhahaa, yes, dips are great, aren't they?

Posted by: katt

Wow - nice numbers on your squats & presses!! Yeah, I have this love/hate relationship with my leg workouts too...

Nothing better than walking out of the gym feeling like your going to fall over...

Posted by: nadirmg

Quote:

Originally Posted by katt

Wow - nice numbers on your squats & presses!! Yeah, I have this love/hate relationship with my leg workouts too...

Nothing better than walking out of the gym feeling like your going to fall over...

thanks, katt! aah, i know the feeling! sometimes when i get off the leg press machine my legs feel like i'm about to crumple down to my knees on the floor

here's a question tho... my legs really aren't that sore today...

does that mean i can really handle more punishment? or maybe i'm just not pushing myself enough?

Posted by: nadirmg

here's a general question i was pondering...

right now i'm on a bulk. i'm 5'5" and weigh about 135lbs. i'd like to get up to 145-150 and then reevaluate. i'm not doing in carb cycling thing with my diet and i'm not really interested in try it out at this point yet.

so here's the question: should i be eating more or less carbs based on if it's a w/o day or not? OR should i just be eating a constant steady level regardless of whether or not i worked out the day before?

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

thinking about adding stepouts too. that will get my back used to carrying all that weight. hopefully it will make transitioning to the squat rack a little easier!

Yeah, walkouts are good for getting you used to handling more weight, but they wont do you any good until you get in the rack!

Yes, the Smith is safe, and its a good starting point but free squats are where its at. If you are scared that yoo won't be able to squat the amount of weight on a free bar as you will on the Smith, thats because you won't. Dont even attempt it, because you will hurt yourself.

My advice to you is get in the rack and start off squatting with just the bar to make sure you have the correct form. Smith squats will not prepare you for this. Then, slowly add weight in small increments. Be prepared to squat less than 100lb for a couple of weeks at least. You might feel like an idiot but believe me you will actually look like a proper knob-end if you hurt yourself while squatting.

Quote:

Originally Posted by nadirmg

here's a question tho... my legs really aren't that sore today...

does that mean i can really handle more punishment? or maybe i'm just not pushing myself enough?

You probably need to migrate to free squats now and involve more of your muscles, instead of Smith squats which are helping you more than you probably realise.

Also, i would make sure you are going at least to parallel each rep. If you're not, that is something you can work on with the free (and empty) squat bar

Quote:

Originally Posted by nadirmg

here's a general question i was pondering...

right now i'm on a bulk. i'm 5'5" and weigh about 135lbs. i'd like to get up to 145-150 and then reevaluate. i'm not doing in carb cycling thing with my diet and i'm not really interested in try it out at this point yet.

so here's the question: should i be eating more or less carbs based on if it's a w/o day or not? OR should i just be eating a constant steady level regardless of whether or not i worked out the day before?

I would eat more carbs on a training day than not, but keep your protein and fat intake the same. This means you'll increase your calories on training days.

Does that help any?

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

I would eat more carbs on a training day than not, but keep your protein and fat intake the same. This means you'll increase your calories on training days.

Does that help any?

thanks for the wealth of info, sam! i will definitely start using the free bar from now on. i've done some work with the free bar already but once i started upping the weight i moved to the smith. time to move back over before i get to ahead of myself!

about carbs.. that's pretty much what i was thinking. more carbs on w/o days, less on non-w/o days. makes sense!

thanks again!

Posted by: the other half

pizza, lasagna, spaghetti

Posted by: nadirmg

Quote:

Originally Posted by the other half

pizza, lasagna, spaghetti

"how 'bout noooooooo"
-dr. evil

Posted by: StanUk

Your squats are really coming along nad, keep it up pal!

Posted by: goob

Quote:

Originally Posted by StanUk

Your squats are really coming along nad, keep it up pal!

Damn straight, good work nad's.

Posted by: nadirmg

Thursday - 03.14.08 - Lats and Bis

Single-Arm Rows s/s Seated MG Rows

35 x 10-------------------- 90 x 10
40 x 10-------------------- 90 x 10
40 x 10-------------------- 90 x 10
45 x 10 (sloppy form)---- 90 x 10
weight PRs on both - i was able to do this because i usually do pull-ups FIRST but this time i didn't so i went at these two with full power! RWAWR!

Assisted Pull-ups
(40) x 10 - PR - went down on assisted weight (55-->40)
(40) x 6
(40) x 7
(40) x 9
this is the least amount of assistance i can get from the machine the next step is going to bw pull-ups. i may stay at (40) for the next to times just to build up some strength (also to give my shoulder some time to catch up).

Seated DB Curls
25 x 10
25 x 8
22.5 x 10

Standing DB Hammer Curls - starting with back of hands facing in front of me
22.5 x 10
22.5 x 10
20 x 10

Standing BB Curls s/s Pendlay(sp?) Rows
40 x 10 ------------------70 x 10
40 x 8 (failure)----------90 x 10
---------------------------90 x 6

starting to actually feel stronger when i lift now. seeing progress with my pull-ups and seated rows. lately my shoulder has been doing pretty well. i'm thinking about adding in some shoulder stuff with my lat days. i don't want to do 'em with my chest because my shoulder will already be exhausted from benching.

wish i had my camera this morning when i was at the gym. i couldn't believe that was me in the mirror. AMAZING pump today - i think the diet has a LOT to do with it.

Alright here are some goals that I've set for myself:
Goal: Get my body weight from 135 up to 145.
Goal: Bench 150 (for starters, ya?)
Goal: Squat 235 in squat rack (bar + two 45lb plates on each side)
Goal: Pull-ups bw x 10

Posted by: nadirmg

Quote:

Originally Posted by goob

Damn straight, good work nad's.

thanks, goob!

Quote:

Originally Posted by StanUk

Your squats are really coming along nad, keep it up pal!

seriously, dude. i was --> <-- THAT close to puking toward the end of my leg workout earlier this week. i love it!

Posted by: JailHouse

Gra8 work out!! Do you take any pre work out supps for that pump you were talkin about????

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

Gra8 work out!! Do you take any pre work out supps for that pump you were talkin about????

no supps, man. other than whey, flax seed, fish pills and a multivitamin.

i eat a really well-balanced breakfast.
1 scoop of whey
1 whole egg, 3 whites with 1 TBSP FF cream cheese
1 slice of ezekiel bread with natty PB
1/2 cup of oats (uncooked) with 1/2 cup of FF milk, 1TBSP flax seed
1 small banana
1/2 grapefruit
2 fish pills, 1 multivitamin
and last but not least... 1 cup of coffee

i just added the fruit in over the last week for more carbs and some quick energy since i work out in the mornings. i'd eat more eggs, but they already give me enough gas as it is...

Posted by: StanUk

Quote:

Originally Posted by nadirmg

thanks, goob!

seriously, dude. i was --> <-- THAT close to puking toward the end of my leg workout earlier this week. i love it!

That is definatly the sign of a good workout

Posted by: SamEaston

Your goals look attainable, but i would watch out for the squat goal. The last thing you want is to force yourself to add weight to the bar when you just start out with them. Honestly, i've been squatting for just over a year, never used the Smith -ever - and im still using baby weights because my form deteriorates very quickly the more weight i add.

I would get someone to check your form is good before piling weight on. Even better, post a vid into your journal and im sure the lads will be happy to critique you!

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

I would get someone to check your form is good before piling weight on. Even better, post a vid into your journal and im sure the lads will be happy to critique you!

you just want to see me stick my ass out when i squat.

but yea, last week when i did squats on the squat rack i had someone check my form. he gave me some very helpful pointers but said i wasn't doing anything BAD. next week i'll be moving back over from the smith to the rack

and don't worry. i'll be taking it slow and cautious. i just wanted to get some goals out there so i'd know where i was headed and could point back to where/when i started out from.

Posted by: DOMS

Quote:

Originally Posted by SamEaston

Your goals look attainable, but i would watch out for the squat goal. The last thing you want is to force yourself to add weight to the bar when you just start out with them. Honestly, i've been squatting for just over a year, never used the Smith -ever - and im still using baby weights because my form deteriorates very quickly the more weight i add.

I would get someone to check your form is good before piling weight on. Even better, post a vid into your journal and im sure the lads will be happy to critique you!

Sam is a smart lady, listen to her. There are some exercises that it may be okay to rush on, but Squat isn't one of them.

Solid job on the workout!

Where does the point five come from when you're using the DBs?

Posted by: nadirmg

Quote:

Originally Posted by DOMS

thanks DOMS! ya, i see what you guys are saying. at the weight i'm doing right now i can already feel my back telling me, 'this is a lot of bloody weight!'. thanks for the warnings, guys. i promise i won't get dangerously cocky/overconfident.

i hurt my shoulder last year rushing my military DB press too quickly

so i've learned my lesson

my gym has 15lb, 17.5lb, 20lb, 22.5lb, 25lb, 27.5lb, 30lb DBs... from there it goes up in 5lb increments.

Posted by: the other half

good looking progress, so far, like they say, your weight will go up easy for awhile, then you hit the wall, and even a 5 pound jump will test your limits.
diet is good and clean , just don't burp in front of anyone after those fish oils.
i have really gotten into the hardboiled eggs lately. i have my morning meal, then i will take a muscle milk shake, 6 eggs, and a whole bell pepper to work for my snack. works pretty good, i only eat one yoke, to many calories and cholesterol in them.

Posted by: Archangel

Fantastic w/o's BRother N!!! I agree w/the Squat on the regular bar my Friend, you'll build up strength faster w/that than the smith machine imo, you will be suprised how quickly you will build up the strength for that!!! Best wishes in your goals too, Believe to Achieve!!!

What is ezekiel bread???

Posted by: nadirmg

Saturday 03.15.08 - Lower back, shoulder, some chest
Dead lifts
105 x 10
145 x 10
165 x 10
175 x 10

Back Extension - w/10lb plate on my shoulders
20x
20x
went up to a 20lb DB
15x
15x

i was very nervous about adding in shoulder stuff. scared i'd screw my shoulder up again so i'm starting with embarrassingly low weight to be on the safe side. the good news is i didn't hurt my shoulder during the w/o and my shoulder isn't bothering me at all. (i'm also icing my shoulder after chest/shoulder/back w/o's.

Shoulder Press m/c
45 x 10
55 x 10
65 x 10
75 x 10

Seated Lateral Raise m/c
40 x 12
45 x 12
45 x 12
45 x 12

DB Shrugs
55 x 10
55 x 10
55 x 10
55 x 10

Smith Bench Press
70 x 10
110 x 5 - for some reason my right pec was killing me so i stopped and droppd the weight down
90 x 10
90 x 10
100 x 6

Double Crunches
20x
20x
20x
20x

decided i wasn't going to be showing PR when i up the weight anymore not at least until i reach my full potential where i am now. then once i really start challenging myself to go up those extra 5 or 10 pounds THEN i'll add the PR. doesn't really feel like a real PR when i have PRs every single day.

Posted by: nadirmg

Monday - 03.17.03 - LEGS!

ah, i love leg days. once again i forgot to bring my camera to the gym. blast!

sam, i'm taking your advice on the smith vs. squat rack and dropping the weight down so i can move over to the squat rack and start building up my strength there (at a safe weight level). and i'm being really picky about my ATG form too.

so here we go...

ATG Squats - w/free bar
125 x 10
145 x 10
145 x 10
155 x 10 - not bad. i only had to come down 15lbs to move to the rack. although i can tell my back isn't ready to up the weight. i'll hang out at this weight for a bit until i'm REALLY comfortable with it.

Leg Press
360 x 10
450 x 8
450 x 8
450 x 3 - omg, i seriously could not do anymore and my form was terrible.

Leg Curl s/s 20 crunches
110 x 10 s/s crunches x 20
110 x 10 s/s crunches x 20
120 x 10 s/s crunches x 20
120 x 10 s/s crunches x 20

Calf Press s/s 20lb DB lunges
90 x 20---s/s-------10 lunges each leg
135 x 20--s/s-------10 lunges each leg
135 x 15--s/s-------10 lunges each leg
135 x 15--s/s-------10 lunges each leg

Cable Crunches
70 x 20
90 x 20
90 x 20

legs are really feeling stronger. i'm surprised i'm able to free squat a 45lb plate on each side of a 55lb bar with no trouble anymore. just putting that much weight on my shoulders would have made me nervous 2 months ago. i seriously need to take some pictures if nothing else than for my own records.

question: below my hips where the glutes connect to my quads on the side of my legs. i've got this bulge of muscle. it's also where i feel a lot of the burn when i'm squatting. i never knew there was a muscle there until today when i noticed it in the shower. is this actually part of my glutes??

Posted by: nadirmg

Quote:

Originally Posted by Archangel

What is ezekiel bread???

ezekiel bread is the bread i use. it's a little over $4 a loaf and you buy it frozen. but when you warm/toast a slice up it tastes like homemade bread.
for 1 slice:
80 cals
.5g fat
15g carbs
3g dietary fiber
4g protein

DELICIOUS bread.

Posted by: katt

Gj on moving away from the Smith Machine on squats.. I think you'll see alot of improvement!

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

sam, i'm taking your advice on the smith vs. squat rack and dropping the weight down so i can move over to the squat rack and start building up my strength there (at a safe weight level). and i'm being really picky about my ATG form too.

question: below my hips where the glutes connect to my quads on the side of my legs. i've got this bulge of muscle. it's also where i feel a lot of the burn when i'm squatting. i never knew there was a muscle there until today when i noticed it in the shower. is this actually part of my glutes??

Good lad on the squats - that's still alot of weight to be doing for ATG squats - good job mate! Now tell me tomorrow how much more pain you are in after doing free squats

Is the muscle you are referring to the tensor fasciae latae??

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Good lad on the squats - that's still alot of weight to be doing for ATG squats - good job mate! Now tell me tomorrow how much more pain you are in after doing free squats

Is the muscle you are referring to the tensor fasciae latae??

yea the tensor fasciae latae! it was bulging like crazy. i gets it gets totally blasted during ATG squats, huh?

we'll see about the soreness tomorrow. lately my legs have been pretty resilient and haven't been killin' me too bad. aah, but the deadlifts i did on saturday are keeping the lower back nice and tender.

Quote:

Originally Posted by katt

Gj on moving away from the Smith Machine on squats.. I think you'll see alot of improvement!

why, thank you ladies

Posted by: StanUk

Your squats are going from strength to strength, keep it up nad!

Posted by: Archangel

Fantastic w/o's BRother N!!! I wouldn't even think that the weight your using is light or embarassing, your in there doing it to it, more than ALOT of people can say, FORM is so much more important thatn weight imo!!! Better smart and continue than a second of stupidity because your embarassed and then injure or re-injure something, your doing Great my Friend, keep at it!!!

Posted by: the other half

Quote:

Originally Posted by SamEaston

Now tell me tomorrow how much more pain you are in after doing free squats

now we know what kind of person you really are sam. enjoying other peoples pain!!!!!!

Is the muscle you are referring to the tensor fasciae latae??

isnt that a coffee drink that you buy at starbucks?

Posted by: Archangel

Thanks for the info too!!!

Posted by: the other half

bar squats yaaaaaaa!!!!!!!

good job on the legs press. assuming that it is the angled, that you are almost lay down in, just make sure not to let your hips pull up off of the padding, when you bring it to your chest.

Posted by: nadirmg

Quote:

Originally Posted by the other half

isnt that a coffee drink that you buy at starbucks?

you know, Brother Half? i thought just for a minute about saying something just like that but i thought... nah... that'd be too cheesy

Posted by: the other half

oh, so you are saying i'm "cheesy"????!!!!!!

thats ok, katt calls me lots worse.

Posted by: JailHouse

keep the squats and cals up and ur bulk will be a breeze!

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

keep the squats and cals up and ur bulk will be a breeze!

thanks! i'm stuffing my face every day! not happy about my pants fitting a little bit tighter but that's to be expected with a bulk, right?

Quote:

Originally Posted by the other half

oh, so you are saying i'm "cheesy"????!!!!!!
thats ok, katt calls me lots worse.

i didn't say YOU were cheesy! hey, i'm just glad someone else's brain works like mine. great minds think alike. no shit.

Quote:

Originally Posted by the other half

bar squats yaaaaaaa!!!!!!!

good job on the legs press. assuming that it is the angled, that you are almost lay down in, just make sure not to let your hips pull up off of the padding, when you bring it to your chest.

yea, i noticed when i went up to 450 from 410 today my form was starting to suffer for it. probably need to back it down and build up my strength using the CORRECT form

Quote:

Originally Posted by Archangel

Fantastic w/o's BRother N!!! I wouldn't even think that the weight your using is light or embarassing, your in there doing it to it, more than ALOT of people can say, FORM is so much more important thatn weight imo!!! Better smart and continue than a second of stupidity because your embarassed and then injure or re-injure something, your doing Great my Friend, keep at it!!!

haha, i've done the second of stupidity before and hurt my shoulder again. the reinjury was last november and i was only able to start lifting at the beginning of february. NOT going to make that mistake again. no freakin' way.

Quote:

Originally Posted by StanUk

Your squats are going from strength to strength, keep it up nad!

thanks, stan! i think i was probably always able to do this much, i just didn't think i could, so was never was able to. once i build up to my latent max then the uphill battle will begin. it'll be balls to the wall tooth and nail from there on out

BRING IT!

Posted by: SamEaston

You're doing good mate - really good.

I saw in Goobs journal that you were interested in starting Front Squats. My advice to you is to start with the bar only until you figure out how you want to hold the thing, and spend a few sets getting used to the shift in weight, and the balance of the bar - its much harder than it looks, believe me.

Then you should be able to progress pretty fast. When Goob started out he was doing 90lb, and i wouldn't recommend going above that on your first day of them. You certainly can't take as much weight on Fronts as you can on Back Squats, however i like them better than Backs because they feel more stable and any forward lean is pretty much eliminated, which removes alot of the stress from the lower back. Bear in mind, for every person who swears by them, theres someone else who absolutely hates them - you just have to give them a go and see what you think

Let us know how you get on if you do try them

Posted by: katt

ok, I'm seeing that TOH and you think too much alike.... it's scary..

Posted by: nadirmg

Quote:

Originally Posted by katt

ok, I'm seeing that TOH and you think too much alike.... it's scary..

i'll take that as a compliment. right, BRother Half???

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Now tell me tomorrow how much more pain you are in after doing free squats

leg's are feeling nice and tight today. not too sore, but tight. maybe the doms will hit my legs tomorrow? they are a little sore, but i can upstairs and junk no problem. my hammies are feelin' it more than anything though.

Posted by: JailHouse

Quote:

Originally Posted by nadirmg

Some times it takes a day or two for the doms to come full force.

Posted by: StanUk

Quote:

Originally Posted by JailHouse

Some times it takes a day or two for the doms to come full force.

Agreed, especially with legs, I always find im fine the day after and then the following day my legs are jelly!

Posted by: nadirmg

Wednesday - 03.19.08 - Lats/Back/Bis

Assisted Pull-ups
(40) x 10
(40) x 10
(40) x 10
(40) x 10

One-armed DB Rows-----s/s-----Double Crunches
35 x 10-------20x
40 x 10-------20x
40 x 10-------20x
40 x 10-------20x

MG Seated Bar Rows
90 x 10
105 x 10
105 x 10
105 x 10 (form started to suffer on last 5 reps)

DL-----------s/s------Zottman Curls
125 x 10-------22.5 x 10 (each arm)
125 x 10-------22.5 x 10
125 x 10-------22.5 x 10

Standing Cable Rope Curls------s/s------BB Curls
50 x 10-----------40 x 10
70 x 10-----------40 x 10
60 x 10-----------40 x 10

Posted by: StanUk

Nice workout nad, DB rows are one my favourite back excercises!

Posted by: SamEaston

Quote:

Originally Posted by StanUk

Nice workout nad, DB rows are one my favourite back excercises!

Mine too - especially unilateral rows. Gives a great squeeze in the back, nice

Nice deads too mate - ooh, high reps, that'll sting especially after that leg day you just had

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Mine too - especially unilateral rows. Gives a great squeeze in the back, nice

Nice deads too mate - ooh, high reps, that'll sting especially after that leg day you just had

yea... i was kinda bummed because i couldn't get my deads above 125 today. my legs really were tired. also my grip was suffering from all the pullups, one-armed rows, and seated rows, so the bar was already starting to slip out of my grip. if i went up 10 more pounds i wouldn't have been able to hold it.

time to work on my grip strength, eh?
and yes, my legs are a little more sore today. not looking forward to tomorrow with the aftermath of the deads...

Posted by: Gazhole

Grip strength is the key :thumb

I wouldnt be too hard on yourself though, dude - thats a damn good workout up there. Throwing supersets in is hard work

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Grip strength is the key

I wouldnt be too hard on yourself though, dude - thats a damn good workout up there. Throwing supersets in is hard work

Agreed - especially following your leg workout.

Let the DOMS commence . . . . .

Posted by: katt

Nice supersetting there!! How long do those workouts take you? TOH will love this one.. Zottman's are his fav...

Posted by: nadirmg

Quote:

Originally Posted by katt

Nice supersetting there!! How long do those workouts take you? TOH will love this one.. Zottman's are his fav...

thanks, katt!

my w/o's take me about 45 min. I do at least 60sec RIs since I'm working on upping the weight - that and supersetting makes a bit longer. whenever i start adding in hiits i'll need to start waking up earlier....

zottmans... i've been doing those back since highschool. i just didn't know what they were called

BRother Half was the one that enlightened me. thanks bro!

Posted by: nadirmg

Quote:

Originally Posted by Gazhole

Grip strength is the key :thumb

I wouldnt be too hard on yourself though, dude - thats a damn good workout up there. Throwing supersets in is hard work

haha, yeah. now that i'm increasing the weight i'm seeing how important grip strength is. i guess i'm like JH - i'm my own worst critic

cheers, gaz.

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Agreed - especially following your leg workout.

Let the DOMS commence . . . . .

lol. thanks sam. i think.

Posted by: the other half

dude, you keep this up your goal weight is gonna be 170, cause your getting addicted to the iron.

Posted by: nadirmg

Quote:

Originally Posted by the other half

dude, you keep this up your goal weight is gonna be 170, cause your getting addicted to the iron.

rofl, can you imagine a 5'5'' guy that weighs 170lb? with all those muscles on me i'd look reeaaaallllyy short.

although now that i think of it, i still need to go buy a scale so i can start weighing everyday.

but seriously, i've really been enjoying my trips to the gym lately. the pretty blonde girl that's there in the morning is good motivation too

she reminds me of jamie eason

Posted by: JailHouse

speaking of weight gain, have you gone up any on the scale?

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

speaking of weight gain, have you gone up any on the scale?

i dunno. i need to buy a scale and find out

i'll get one tonight/tomorrow. i'm pretty sure i'm gained something (fat or muscle - one of the two) because i can tell my pants fit not quite as loosely as they used to.

thing is i didn't want to start weighing myself obsessively every day right off the bat. i'm not expecting much gain. not until it's been at least a month or two. but we'll see.

*crosses fingers*

Posted by: goob

The only way is up.........

Posted by: Archangel

Great lookin w/o, your grip strength will come, just be patient Brother N!!!

Posted by: katt

Quote:

Originally Posted by nadirmg

but seriously, i've really been enjoying my trips to the gym lately. the pretty blonde girl that's there in the morning is good motivation too

she reminds me of jamie eason

lol.... now the truth comes out....

Whatever works right??

Posted by: the other half

i make the mistake of weighing myself every morning that we workout. but i really only pay attention to the weight on friday, after cleaner eating, cardio, and lifting all week.

i think that you would be suprised, at what someone that is 5'5 and a 170 lbs. looks like, besides you cant get any taller, so you might as well get BIGGER

Posted by: Scarface30

hey man, thought I'd drop by. workouts are coming along great dude

as for the grip, do you train grip directly? check out Gaz's blog, he has a write up in there about it.

Posted by: StanUk

Looking good still Nad, keep up the good work pal!

Posted by: goob

Quote:

Originally Posted by nadirmg

haha, yeah. now that i'm increasing the weight i'm seeing how important grip strength is. i guess i'm like JH - i'm my own worst critic

cheers, gaz.

Hint: (You can cheat by buying lifting straps, until your grip catches up)

Posted by: the other half

are you saying that katt and i cheat!!!!!!!!

Posted by: katt

Posted by: SamEaston

Quote:

Originally Posted by goob

Hint: (You can cheat by buying lifting straps, until your grip catches up)

But how is your grip going to catch up if you cheat?

That's why i don't use straps - i mean, my grip is pretty bad but if i used straps it would be so much worse!

Posted by: nadirmg

Friday - 03.21.08 - Chest

Flat Bench - at the rack
55 x 10 - warm-up w/bar
105 x 10
105 x 10
125 x 10
135 x 3 - stopped here b/c of shoulder

DB Flat Bench Press
30 x 10
30 x 10
30 x 10
30 x 10
sat down at the bench with 35dbs but the extra 5lbs was a huge jump up and given my shoulder i chickened out. probably for the better.

Cable Flys
40 x 10 (20lb each arm)
40 x 10
50 x 10
40 x 10

Diamond Push-ups
20x
17x
8x
i had this weird feeling in my shoulder. it wasn't a twinge in the muscle or joint, but it felt like electricity running down the surface of my right tricep. really weird - not painful but i stopped just in case. anyone one what that might be?

Dips - my fav!
bw x 10
bw x 10
bw x 10
bw x 10

Decline Twist Crunches
10x (each side)
10x
10x
10x

Cable Crunches
70 x 12
60 x 10
60 x 10

mixed feelings about today. i decided to stop using the smith machine on bench presses too. need to start building up stabilizing muscle strength too or i'll have a hard time transitioning from smith to rack. didn't need to come down in weight too much.
i guess i'm getting close to the wall now and will have to really work hard on upping the weight, which is fine. the only thing is that my shoulder will hold me back.

it will be hard - wanting to move forward to put on more mass and up my strength but at the same time not forcing myself to go forward at the risk of hurting my rotator cuff again. frustrated about it but i'm resolved to spend however much time it takes to build up my shoulder strength again.

tomorrow is arms/shoulders day, so i'll start on it then. i'm frustrated but i refuse to be discouraged.

Posted by: RasPlasch

Strong workout today!

Im glad you aren't letting your shoulder discourage you. When do you think you will start upping the weight and lowering the reps?

Posted by: nadirmg

Quote:

Originally Posted by RasPlasch

Strong workout today!

Im glad you aren't letting your shoulder discourage you. When do you think you will start upping the weight and lowering the reps?

thanks!
probably in a month? i need a couple workouts on my shoulder with high reps and lower weight to help strengthen it before i start asking it to do heavier stuff.

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

i had this weird feeling in my shoulder. it wasn't a twinge in the muscle or joint, but it felt like electricity running down the surface of my right tricep. really weird - not painful but i stopped just in case. anyone one what that might be?

Ooh ooh, i get that over my elbows when im doing things like upright rows, it feels dead funny doesnt it? I reckon it's nerves getting pinched, but im not too sure what to do about it.

Don't rush the shoulder mate - its simply not worth it

Posted by: JailHouse

Good job on stepping the weights up! How did 135 feel on a regular flat!

Posted by: Archangel

Quote:

Originally Posted by SamEaston

Agree with Sister Sam here, don't rush the shoulder by any means my Friend!!! Slow and Continued progress are what we are ALL lookin for!!! Your w/o looked SOLID to me, excellent transition from Smith to Free imo!!!

Posted by: nadirmg

Quote:

Originally Posted by Archangel

thanks for the encouragement AA! yea i guess i got addicted to the quick improvement i had at the beginning. i suspect it was always able to do this much i just never asked my muscles to do it before. no that i'm hitting the wall 'slow and continued progress' is something i'll have to get used to

Quote:

Originally Posted by JailHouse

Good job on stepping the weights up! How did 135 feel on a regular flat!

felt great! like i was actually lifting the weight myself! imagine that...

Quote:

Originally Posted by SamEaston

it feels strange doesn't it? and it's always in my right tricep... don't worry, sam. i'll be careful with the shoulder. i may need to guys to help keep my ego in check though..

Posted by: nadirmg

saturday - 02.22.08 - shoulders/arms/grip

back extensions - straight extensions w/30lb BB s/s side extensions with 20lb DB
30 x 12 ------- s/s ------ 20 x 12
30 x 12 ------- s/s ------ 20 x 12
30 x 15 ------- s/s ------ 20 x 15
30 x 15 ------- s/s ------ 20 x 15

shoulder press machine
50 x 10
70 x 10
70 x 10
70 x 10

DB shrugs
65 x 12
65 x 12
70 x 10
70 x 10

lat raise machine
25 x 15
30 x 15
30 x 15
25 x 15

standing face pulls - w/rope at lat pull-down
30 x 20
30 x 20
30 x 20
30 x 20

seated zottman curls
25 x 10 (each arm)
27.5 x 10
30 x 10
30 x 10

DB curls - started w/palms facing back
20 x 10
22.5 x 10
20 x 10

standing DB wrist curls
12.5 x 15
12.5 x 15
12.5 x 10
12.5 x 15

BB face pulls
30 x 10
30 x 10
30 x 10
30 x 10

standing BB curls ----- s/s ------ plate curls
40 x 10 ------ s/s ------- 25 x 10
50 x 10 ------ s/s ------- 25 x 10
40 x 10 ------ s/s ------- 25 x 10

today i started hitting the light weight on my shoulders to try and help rebuild their strength. upping the weight on my bench will be impossible unless i start fortifying them. also i hit my bis and grip strength pretty hard today. at the end of my w/o my forearms were ROCK HARD. the way my arms are still tired an hour after my w/o i know i'm gonna have 'fun' driving tomorrow.

Posted by: Scarface30

nice job man, that's some great volume going on there

something I find even better for grip are static holds, or as Gaz was doing monkey hangs. wrist curls are good and all but if you want to seriously increase your grip strength try one of those!

Posted by: SamEaston

Any reason you're doing machine stuff for your shoulders? You might be better using very light free weights instead of building the shoulders up using machines then doing yourself a damage when you move to free weights (which is ultimately what you want to do, right?).

Quote:

Originally Posted by nadirmg

i may need to guys to help keep my ego in check though..

No problem

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Any reason you're doing machine stuff for your shoulders? You might be better using very light free weights instead of building the shoulders up using machines then doing yourself a damage when you move to free weights (which is ultimately what you want to do, right?).

you have a point, sam.
but i'm still just easing into it. back in november when i re-injured my shoulder all it took was 2 lateral raises with a 10lb DB to put me out of commission for another 3 months!
doing DB benches with 30lb is scary too even if it's not a 'shoulder' exercise. in the next week or two i'll probably move off the machines and do some raises and presses with the 5 pounders but in the meantime i just want to see if my joints, ligaments and stuff can perform that movement while supporting some kind of weight.

i should probably buy those tiny weights and do that at home. i can't bring myself to lift 5lb DBs at the gym...

Posted by: goob

Nice Wo Nad.

How do you do a BB Face Pull?

Posted by: Triple Threat

Quote:

Originally Posted by goob

Nice Wo Nad.

How do you do a BB Face Pull?

If they're what I think they are, another name for them is upright rows. And upright rows, if done incorrectly, can wreak havoc with the shoulders. It's not an exercise I would do if trying to recover from a shoulder injury. Been there, done that.

Posted by: goob

Quote:

Originally Posted by Triple Threat

Got ya. Yeah, I've done them before also, and have felt the strain they put on the rotators.

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

I know mate - i understand.

You need to get them little weights you just strap onto your wrists, then you can just go about your business, doing lat raises every now and then without anyone having a clue what you're up to!

Posted by: JailHouse

making progress! Can you explain your split layout?

Posted by: nadirmg

thanks JH!

back extensions - straight extensions w/30lb BB s/s side extensions with 20lb DB
30 x 12 ------- s/s ------ 20 x 12
30 x 12 ------- s/s ------ 20 x 12
30 x 15 ------- s/s ------ 20 x 15
30 x 15 ------- s/s ------ 20 x 15

are you talking about the split thing up there? it's just a super set.
straight back extensions on the left followed by a superset of side extensions on the right.

Posted by: StanUk

looking good Nad, still making good progress pal keep it up!

Posted by: JailHouse

I was talking about your Mon-sun work out schedule, what body part on what days.

Posted by: Archangel

Great w/o BRother N, slow and STEADY progress my Friend, thats the BEST thing!!! You seem to have a plan, now keep at it!!!

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

I was talking about your Mon-sun work out schedule, what body part on what days.

hrrm, generally i don't have set days of the week i do things on. i try not to any more than 2 days off in a row. but sometimes i don't get all the body parts done during the course of 7 days.

but here's the order i do 'em in
day 1 - legs
day 2 - back/lats/bis
day 3 - chest/tris
day 4 - shoulders/arms

for example. i slept like crap sunday night and only got 4 hours of sleep. i didn't want to go to the gym with only 4 hours of sleep (didn't want to get up at 5am either), so my leg day, which is usually on mondays got moved to today. i don't really adhere to a strict schedule. if i don't have flexibility then if i mess up the world might end

Posted by: nadirmg

Quote:

Originally Posted by Archangel

Great w/o BRother N, slow and STEADY progress my Friend, thats the BEST thing!!! You seem to have a plan, now keep at it!!!

thanks AA! a plan? no way, i'm still figuring all this out one day at a time.

Quote:

Originally Posted by StanUk

looking good Nad, still making good progress pal keep it up!

thanks stan. funny how since you've started calling me 'nad' a few other people have too lol

Posted by: nadirmg

Tuesday - 03.25.08 - Legs!

Front Squats - first time trying them out
bar (55) x 10
75 x 10
95 x 10
105 x 10
not too bad, certainly hit the quads more than the hams and glutes though. my shoulder may not do too well with this one. we'll see how it goes.

Leg Press
270 x 10
360 x 10
410 x 10
430 x 10

Leg Curls s/s Leg Extensions
110 x 10 ------ s/s ------ 90 x 10
120 x 10 ------ s/s ------ 100 x 10
130 x 10 ------ s/s ------ 110 x 10
130 x 10 ------ s/s ------ 110 x 10

Calf Press s/s DB Lunges
135 x 20 ------ s/s ------ 20lb dbs x 10 (each leg)
135 x 19 ------ s/s ------ 20lb dbs x 10
90 x 20 ------ s/s ------ 20lb dbs x 10
90 x 30 - ----- s/s ------ 20lb dbs x 10

Cable Crunches
100 x 20
110 x 20
120 x 20
120 x 20

and today marks 3.5 years since i quit smoking cold turkey. not a single drag since then. i could really go for a djarum and black though...

Posted by: katt

wow - 3 1/2 years is sweet! Workout doesn't look bad either..

so you liked the front squats, huh?

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