No whining [Forum Archive]

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No whining

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Posted by: the other half

ya, becarefull with the front squats. once your shoulder is 100% i would give them a go.

killer leg press. good workout all the way thru

Posted by: RasPlasch

Congrats on the 3.5 years free from smoking!
You own at leg pressing!

Posted by: nadirmg

wednesday - 03.26.08 - chest/tris

flat bench on the rack
105 x 8
125 x 8
135 x 8 - rep PR
140 x 4 - weight PR

dips ------ s/s ------ diamond pushups
bw x 10------ s/s ------ 15x
bw+15 x 10* ------ s/s ------ 13x - weight PR
bw+15 x 8* ------ s/s ------ 10 x
bw+10 x 5* (then bw x 1) ------ s/s ------ 0x
*first time adding weight to my dips. the combination of the weighted tips and superesetting them with diamond pushups totally wasted my tris.

DB flat bench
27.5 x 8
30 x 8
30 x 8
30 x 8
still staying at 30lb for the sake of my shoulder. would gone up to 35 but my tris were already gone. so i stuck with 30lbs.

swiss ball crunches ------ s/s ------ planks
30x ( 10x left, middle, right) s/s (until failure)
30x ( 10x left, middle, right) s/s (until failure)
30x ( 10x left, middle, right) s/s (until failure)
didn't time my planks but they hurt like a mofo.

cable flys
40 x 8
50 x 8 - weight PR
50 x 8
50 x 8

good w/o today. upped the weight on a couple of things and feeling stronger these days. just need to get my shoulders stronger, benching the 30lb DBs and holding them above my head like that... feels like my shoulders can't support much more than that at this point.

Posted by: katt

dips ss w/pushups....

I've seen that before...lol..

Great workout!

Posted by: JailHouse

Good job brother your makin IM proud. What do you mean by on the rack on ur BB becch? How is your shoulder feeling now with all these higher pressing numbers bro?

Posted by: RasPlasch

Do you mean benching on a smith machine?

Nice job on the 140 bench though you are movin on up.
Great job on adding weight on the dips, they are tough.

Posted by: nadirmg

Quote:

Originally Posted by RasPlasch

Do you mean benching on a smith machine?

Nice job on the 140 bench though you are movin on up.
Great job on adding weight on the dips, they are tough.

nope i've stopped useing the smith machine all together. free bar only from now on

yea, they're tough, but dips are my favorite!

Quote:

Originally Posted by JailHouse

Good job brother your makin IM proud. What do you mean by on the rack on ur BB becch? How is your shoulder feeling now with all these higher pressing numbers bro?

i just mean i didn't use the smith machine.
i think my shoulder is slowly getting stronger. it feels great to put on more weight, bench it, and think, 'woah, i can handle this much?!'
but for now it's probably wise not to start pushing heavier DBs. benching BBs has a little safety since you don't use quite as many stabilizing muscles.

Quote:

Originally Posted by katt

dips ss w/pushups....

I've seen that before...lol..

Great workout!

yea, i steal most of my best moves from the pros

thanks katt!

Posted by: nadirmg

ok i may post this in the open chat forum later but...

what are you's guy's thoughts on talking to girls at the gym. i mean seriously. it's a great place to meet girls you know are serious about fitness. a great thing to share in a relationship, right?

but is there a way to talk to a girl at the gym that you've never spoken to without it coming across as "i'm full of myself and now I'M HITTING ON YOU!"? seriously, i don't think it can be done. but i'd like to know if it's worked for any guys out there.

Posted by: katt

Quote:

Originally Posted by nadirmg

ok i may post this in the open chat forum later but...

what are you's guy's thoughts on talking to girls at the gym. i mean seriously. it's a great place to meet girls you know are serious about fitness. a great thing to share in a relationship, right?

but is there a way to talk to a girl at the gym that you've never spoken to without it coming across as "i'm full of myself and now I'M HITTING ON YOU!"? seriously, i don't think it can be done. but i'd like to know if it's worked for any guys out there.

Boy that's a tough one,,, other than saying "hi" or "hows it going" I would think that a guy is hitting on me.. But, I guess,,, if you doing cardio next to a cute one, you could strike up a conversation about something random, and it wouldn't be so noticeable???? Or helping spot? That's just tough.. I'm so focused when I'm in the gym I'm sure most people think I'm a snob.. lol

I realized you wanted the guys input, but I thought I'd throw my 2 cents in

Posted by: SamEaston

Quote:

Originally Posted by katt

Boy that's a tough one,,, other than saying "hi" or "hows it going" I would think that a guy is hitting on me.. But, I guess,,, if you doing cardio next to a cute one, you could strike up a conversation about something random, and it wouldn't be so noticeable???? Or helping spot? That's just tough.. I'm so focused when I'm in the gym I'm sure most people think I'm a snob.. lol

I realized you wanted the guys input, but I thought I'd throw my 2 cents in

That also applies to me. And if someone comes over to me when im between sets they get such a dirty look

mostly because im timing my rest intervals for 60s so i don't have time for chit-chat.

However, i have struck up a few conversations with lads in my gym (inbetween sets), completely by mistake. For example, when i need to use the squat rack i normally do it first out of all my exercises, so if someone's on it, i just go up and ask them how long they're going to be and do they mind if i wait? (i always do this now because last time i didn't ask, the guy was on it for half an hour - i was losing the will to live and seizing up all the while). A couple of times the lads have said 'you can work in with me if you want' which always leads to a bit of banter, or they sometimes say 'can you watch my form on this while you're standing there' etc... which presents lots of opportunities in itself

I mean, you seem like a nice guy so its pretty unlikely that a lass is going to think you're a retard, but you could help the situation along by asking her to watch your stance, while squatting for example, and say something like 'Look, i can't tell if my back is curving at the bottom of this squat. Would you mind checking for me while i do this set?' Not only does this show that you're not afraid to ask for help, it makes it perfectly clear that you know what you're talking about and you're serious about your training, PLUS it also gives her a PERFECT opportunity to check out your ass.

Go get em tiger

Posted by: goob

Quote:

Originally Posted by nadirmg

Exactly. It's a good time in that the endorphins are flowing, you feel great, albiet a little sweaty. Confidence is high.

However, it's hard to gauge how to initiate conversation. Best bet is to 'scan' e.g thanks to the plentiful mirrors in gyms, try and catch girls checking you out. If you catch them a few times, they will respond much better to any conversation opener, as 8 times out of 10 they will want you to open them.

That's the key, and if they genuinley are interested, it really dose'nt matter what you say, as long as it's not too arrogant or just plain idiotic.
" Why do we this to ourselves?" "This is meant to be good for you?" That sort of shit works well to open conversations. Easy, non-threatening, generalized. You can build from there.

Posted by: Pylon

Quote:

Originally Posted by nadirmg

I'd say if it comes about naturally, it's good. If it is feel forced, it will seem forced and therefore creepy.

Posted by: nadirmg

Quote:

Originally Posted by nadirmg

DB flat bench
27.5 x 8
30 x 8
30 x 8
30 x 8
still staying at 30lb for the sake of my shoulder. would gone up to 35 but my tris were already gone. so i stuck with 30lbs.

forgot to say this but the last two sets of these i did one-armed presses

Posted by: countryboy

Nice job on the workouts. Great to see the shoulder coming along...

Can't help with the "chit chat" stuff .. as I usually don't say much to anyone except "Hey, whats up?"

I think Sam gave you some good info..

Posted by: the other half

im right there with sam, but when youre doing your squats, ask her if your shorts are wedged in your ass, and if so, would she pull them out for you.

that has always worked for me.

Posted by: SamEaston

Quote:

Originally Posted by the other half

im right there with sam, but when youre doing your squats, ask her if your shorts are wedged in your ass, and if so, would she pull them out for you.

that has always worked for me.

Dirty bugger!!

Posted by: nadirmg

Quote:

Originally Posted by the other half

im right there with sam, but when youre doing your squats, ask her if your shorts are wedged in your ass, and if so, would she pull them out for you.

that has always worked for me.

at least TOH gives good w/o advice

Posted by: StanUk

Nice work Nad, your still doing great pal! hows life treating you?

Posted by: nadirmg

Quote:

Originally Posted by StanUk

Nice work Nad, your still doing great pal! hows life treating you?

thanks, stan. i'm at a crossroads right now, man. i'm in a dead-end job living in a place where there are NO quality girls - just redneck ones.
trying to decide whether to look for work back home in texas or go back to school for my MBA.

on the bright side... i'm 10lbs away from my bench press goal

Posted by: nadirmg

friday - 03.38.08 - lats/bis

pull-ups med. grip
bw x 10
bw x 8
bw x 6
bw x 7

i was amazed. this was the first time i tried bw pull-ups in 6 months. before i've never been able to do pull-ups with a full extension at the elbows. i'd never had the strength in my lats/bis to actually pull myself up. for some reason i can do it now...

who cares. i'm just gonna go with it.

seated rows ------ s/s ------ single DB rows
90 x 8 ------ s/s ------ 35 x 8
105 x 8 ------ s/s ------ 45 x 8
105 x 8 ------ s/s ------ 45 x 8
105 x 8 ------ s/s ------ 45 x 8

straight-bar half squat pull-down rows - wtf do you call these?
60 x 10
80 x 8
90 x 8
100 x 8

zottman curls (seated)
25 x 8 (each arm)
27.5 x 8
30 x 7
30 x (5 reps left arm failed on 5 with right arm)

Leg raises ------ s/s ------DLs
20x ------ s/s ------110 x 20
20x ------ s/s ------110 x 20
20x ------ s/s ------110 x 10 (no gloves today - hands were dying)
ok someone was using the only bar in the gym, so i was forced to using low weight barbells, hence the high reps. yes, i was sore the next day.

felt strong this work out. amazing because lats/back has never been my strong suit.

Posted by: nadirmg

saturday - 03.29.08 - shoulders

ok this workout i stopped using all the shoulder machines. only using free weights now - still being careful with being to aggressive.

bent over lateral db raises
5 x 20
7.5 x 20
7.5 x 20
10 x 20
i felt ultra lame doing the 5 pounders, but on my 2nd set with 7.5 my shoulders were really burning. didn't feel so wimpy anymore - realized this is actually where i'm at now. the baby weights are no longer an ego issue anymore.

plate raises
25 x 20
25 x 20
25 x 20
25 x 20

military db presses
10 x 10
10 x 10
12.5 x 10
12.5 x 10
ok, this is what i hurt my shoulder doing 6 months ago. except i was doing it with 35lb dbs.
just doing 10lbs was a huge hurdle for me to overcome. just thinking about doing military presses use to make me cringe - sure that my shoulder would give out again and i'd have to stop working out once again. but doing the 10lb dbs showed me that i CAN still do it. i just need to be careful. moving forward.

rope face pulls
50 x 10
60 x 10
70 x 10
80 x 10

shrugs - smith machine
90 x 10
140 x 10
140 x 10
140 x 10

db shrugs
60 x 10
60 x 10
55 x 10 - 2 sec hold each rep
60 x 10 - 2 sec hold each rep

first workout in a long time where i was burning the whole time. felt good. my shoulders haven't burned like this for half a year. and the best part is i proved to myself that i can get past the specter of my shoulder injury.

Posted by: the other half

good workouts, way to be smart on the shoulders. its gonna get there, and when you do, you will be going all out balls to the walls after that.

Posted by: Pylon

Quote:

Originally Posted by nadirmg

just redneck ones.
trying to decide whether to look for work back home in texas or go back to school for my MBA.

Where are you now? And what school are you looking at?

Posted by: nadirmg

Quote:

Originally Posted by Pylon

Where are you now? And what school are you looking at?

no i'm in hickory, NC. i'm looking to join baylor's mba program and specialize in international management.

Quote:

Originally Posted by the other half

good workouts, way to be smart on the shoulders. its gonna get there, and when you do, you will be going all out balls to the walls after that.

cheers, TOH. yep, it felt good using those shoulder muscles even if it was baby weights. looking forward to going crazy though!

tuesday - 04.01.08 - legs

last night i started studying for the GMAT. i woke up and was exhausted. did not want to go to the gym before work. but i'm glad i did - big day today.

back squats
bar x 10
125 x 10 ATG
145 x 10 ATG
165 x 10 ATG - PR for free bar
175 x 8 ATG - PR (5lbs heavier than my max on the smith - finally caught up!)

squat press
360 x 8
450 x 8
470 x 8 - PR - 20lbs up
470 x 8

seated leg curl ------- s/s ------- leg extension
120 x 10 -------- s/s ------- 100 x 10
130 x 10 - PR -------- s/s ------- 110 x 10
140 x 10 - PR -------- s/s ------- 120 x 10 - PR
150 x 10 - PR-------- s/s ------- 135 x 10 - PR
woah.. up 20 on my curls and 25 on my extensions?!?!

calf press ------ s/s ------ DB lunges
135 x 20 ------ s/s ------ 22.5 x 10 - PR- up 2.5lbs each DB
135 x 20 ------ s/s ------ 22.5 x 10
135 x 20 ------ s/s ------ 22.5 x 10
135 x 20 ------ s/s ------ 22.5 x 10

sooo glad i went in to the gym today. 4 hours later my legs still feel rubbery and i had PRs on each exercise except calf press. happy with the free squat prs but amazed with my curls and extension gains... is this normal??

ah, and those db lunges hurt like a !@#@&$!!! only thing is.. i was so focused on legs today i ran out of time and couldn't do the cable crunches i was planning on. i'll do some crunches tonight before bed to make up.

Posted by: Triple Threat

Lookit all those PRs.

Posted by: Stewart14

Dude, great job on the squats! I am liking your bodyweight to squat weight ratio going on there, to me that is more impressive than a 200 pounder squatting 300 (which by the way, I weigh 220 and I have trouble barely being able to squat 300 for a couple of reps), so .....

Posted by: Pylon

I'd go with the MBA, unless there is something really good drawing you to TX.

Posted by: nadirmg

Quote:

Originally Posted by Pylon

I'd go with the MBA, unless there is something really good drawing you to TX.

see, here's the best part about it. the MBA program i want to join is in texas, in my hometown, so i can live with my parents for free while i go back to school. no brainer, huh?

Quote:

Originally Posted by Stewart20

Dude, great job on the squats! I am liking your bodyweight to squat weight ratio going on there, to me that is more impressive than a 200 pounder squatting 300 (which by the way, I weigh 220 and I have trouble barely being able to squat 300 for a couple of reps), so .....

thanks, stewart. really, my legs have always been one of my weakest muscle groups, and i'd never really spent anytime developing my legs until about 2 months ago. thanks for the encouragement!

Quote:

Originally Posted by Triple Threat

Lookit all those PRs.

thanks dude. i hadn't been doing PRs for a while because i was getting them every week. so i layed off the PRs until i had hit my max wall. after being there for a week or so i'm starting to see some gains finally

getting closer to some of my goals!

Posted by: Pylon

Forget what I said, then. Get yer Stetson and head south!

Posted by: goob

Great workout nad, I can see you adding to those PR's for quite a while yet....

Excellent job.

Posted by: countryboy

Great workout... Awesome numbers...

When deciding between work and school, I would vote for school if it is at ALL possible.. believe me.. coming from a 40 year old with only some basic college, and a bunch of computer certs.

The college degrees will open many doors in the future, and the $$$ will be there too!

Plus the Pa & Ma hotel is always a great place to stay.. :-)

Posted by: the other half

sweet PR'S!!!!!!!

i would probably die if

i tried to go ATG on my squats. there is noway my knees would let me back up after going down that far.

Posted by: RasPlasch

Nice job! Your legs are looking very strong.

Posted by: countryboy

... is it quiet in here or what..??

Posted by: nadirmg

yea, i haven't been to the gym since tuesday. need to finish my grad school application - finish the essays and my resume. once i do that i'll just need to study for the gmat a few hours each day.

need to try to get into the gym after work today but i NEED to finish these essays.

Posted by: Pylon

School first, man. The gym will still be there.

Posted by: countryboy

Quote:

Originally Posted by nadirmg

yea, i haven't been to the gym since tuesday. need to finish my grad school application - finish the essays and my resume. once i do that i'll just need to study for the gmat a few hours each day.

need to try to get into the gym after work today but i NEED to finish these essays.

No rest for the wicked....

take care of the school work.. We'll be here

Posted by: the other half

look at me. brains dont get you anywhere

maybe thats the problem!!!!!

Posted by: countryboy

Quote:

Originally Posted by the other half

look at me. brains dont get you anywhere

maybe thats the problem!!!!!

...but you have Katt.....

Posted by: the other half

well, she has the brains and the looks in this family!!!!!!

Posted by: goob

Quote:

Originally Posted by the other half

well, she has the brains and the looks in this family!!!!!!

That leaves you with......er,...................really hard to think, ehmm,.....................er........ehmm.......... ...I...don't......................what could.......................

.......I'll have to think about this.

Posted by: the other half

the rifles!!!?????

Posted by: nadirmg

haven't been on IM for the past several days since i'm studying for the GMAT but i have been going to the gym for the past 4 days in a row. totally wiped out so i'm taking the day off tomorrow.

today was my best leg day yet. i can tell i'm making progress in my lats, and my shoulder are slowly gaining strength and stability when i'm lifting. for chest i've decided to mix things up a little bit by adding in incline press and incline db flys - will start that next week.

Monday - 04.07.08 - Legs

Back Squats
Bar x 10
145 x 10
165 x 10
175 x 10
185 x 10 - weight PR and got all 10 reps up 10lbs

Squat Press
360 x 10
450 x 10
450 x 10
500 x 10 - weight PR up 30lbs

Calf Press
115 x 20
160 x 15 - weight PR up 25 lbs
160 x 15
160 x 15

DB Lunges
22.5 x 10 (each leg)
22.5 x 10
25 x 10 - weight PR up 2.5lbs each DB
25 x 10

Leg Curl ------s/s------ Leg Extension
130 x 10 ------s/s------ 110 x 10
140 x 10 ------s/s------ 120 x 10
150 x 10 ------s/s------ 130 x 10
155 x 10 - weight PR up 5lbs ------s/s------ 140 x 10 - weight PR up 10lbs

Sunday - 4.06.08 - Shoulders

Cardio
rode bike up to gym 15min (uphill and upwind)

Bent-over Lat DB Raises
7.5 x 10
7.5 x 10
10 x 10
12.5 x 10

Plate Raises
25 x 10
25 x 10
25 x 10
25 x 10

Military DB Press
12.5 x 10
15 x 10
17.5 x 10
17.5 x 10

Rope Face Pulls
60 x 10
60 x 10
60 x 10
75 x 7

DB Speed Shrugs
60 x 15
60 x 15
60 x 15
65 x 15

Rev. Pec. Deck
40 x 10
40 x 10
40 x 10
40 x 10

Cardio
rode bike back home - 10min

Saturday - 04.05.08 - Back/Lats

Pull-ups
bw x 10
bw x 10 - rep PR
bw x 6
bw x 5

Seated Rows Close grip
90 x 8
105 x 8
105 x 8
105 x 8

Single Arm Rows
40 x 8
45 x 8
50 x 8 - weight PR up 5lbs
50 x 8

Straight Bar half squat rows
80 x 10
90 x 8
100 x 8
110 x 8

Seated Zottman Curls
27.5 x 8 (each arm)
30 x 6
30 x 5
30 x 5 (left ) 4 (right)

Triple set - Weighted back extensions/Leg raises/Decline Crunches
+30 x 20/20/20
+30 x 20/20/20
+30 x 20/20/10
+30 x 20/20/10
holy shit was murderous

Seated Curls
40 x 20
60 x 5
60 x 4
40 x 10
30 x 10

Friday - 04.04.08 - Chest

Bench Press
125 x 5
125 x 7
140 x 9 - (spotter on last 3)
145 x 9 - weight PR - up 5lbs (spotter on last 3)

Dips -------s/s------- Diamond Pushups
bw x 10 ------s/s------- 10x
+10 x 10------s/s------- 10x
+10 x 10------s/s------- 10x
+10 x 10------s/s------- 7x

Incline DB Press
25 x 10
27.5 x 10
27.5 x 10

DB Flys
22.5 x 8
22.5 x 8
25 x 8

Posted by: the other half

i like how you throw in the dips and diamond pushups in between your chest exercises. that has to kill you.

looks good, keep up on the "PR'S".

good luck in the studying!

Posted by: countryboy

Awesome... Keep it up.. Good luck on the GMAT!

Posted by: Archangel

Awesome w/o's BRother N!!! And SEVERAL PR's to add to it, Good Stuff, keep it up!!!

Posted by: SamEaston

Hey - wow you've been busy in here!

Best of luck on the gmat. Try not to kill yourself at the gym before you go though

Hee hee

Posted by: Pylon

Posted by: nadirmg

thanks, guys. the gmat is hard! you're not allowed to use calculators!?!?!!!!!

!!!!

geez, i swear. i can't remember the last time. i had to do an equation like this 25/.125

seriously. in real life these days NOBODY has to do that shit anymore....

Posted by: RasPlasch

Wow that must be tough. I'm pretty sure I would fail a math test if I didn't have a calculator. It must be irritating to do every problem the long way, lol.

Posted by: goob

Wohh.. Loads of PR's in those workouts. Good work captain Nad.

How do you like the speed shrugs? I have'nt seen anyone else do them.

Posted by: StanUk

Nads man, your kicking ass with your squats! 10 x 185? you've really upped the weight on those chief, keep it up!

Posted by: nadirmg

Quote:

Originally Posted by StanUk

Nads man, your kicking ass with your squats! 10 x 185? you've really upped the weight on those chief, keep it up!

lol, yea i'm halfway to my 2008 improvement goal! just another 40lbs or so and i'll have 2 45's on each side of a 55lb bar

thanks, stan!

Quote:

Originally Posted by goob

Wohh.. Loads of PR's in those workouts. Good work captain Nad.

How do you like the speed shrugs? I have'nt seen anyone else do them.

thanks goob. speed shrug are pretty fun. since i'm still working on my grip strength i kinda HAVE to do speed shrugs - it's a race to do as many as i can before my grip strength gives out

Quote:

Originally Posted by RasPlasch

Wow that must be tough. I'm pretty sure I would fail a math test if I didn't have a calculator. It must be irritating to do every problem the long way, lol.

stupid test...

Posted by: Archangel

SOLID w/o's BRother N!!! You'll be bustin out w/2+ wheels on each side before ya know it my Friend, keep at it!!!

Posted by: nadirmg

thanks, AA!

btw, what is a w/2+wheels on both sides?

Posted by: Pylon

Nice work, nad.

A "wheel" is a 45 lb plate. Gym rat lingo. Use it in the gym, it will help your street cred. Also, talk about which flavor of Gatorade tastes best.

Posted by: nadirmg

Quote:

Originally Posted by Pylon

Nice work, nad.

A "wheel" is a 45 lb plate. Gym rat lingo. Use it in the gym, it will help your street cred. Also, talk about which flavor of Gatorade tastes best.

thanks! will do!
and i'm not going to forget about those 'after' pics, btw

Posted by: b_reed23

WOW! look at those PR!!! lookin good in here

Posted by: Pylon

Quote:

Originally Posted by nadirmg

thanks! will do!
and i'm not going to forget about those 'after' pics, btw

Not after...current. After would imply I'm done, right?

Posted by: nadirmg

Quote:

Originally Posted by Pylon

Not after...current. After would imply I'm done, right?

that's a good point

Posted by: Archangel

Hope all is well BRother N!!!

Posted by: nadirmg

wednesday - 04.09.08 - chest

from now on i'm dropping the reps down from 10 to about 6-8 so i can start increasing the weights. also focusing on form.

incline bench press
75 x 6
105 x 6
115 x 6
115 x 6

flat bench press
125 x 6
145 x 6 spot on last 3 reps
145 x 6 spot on last 3 reps
145 x 6 spot on last 3 reps
doing incline first really wiped me out

dips
bw x 10
+15 x 6
+15 x 6
+15 x 6

incline db flys
22.5 x 8
22.5 x 6
22.5 x 6
25 x 6

flat db flys
25 x 6
27.5 x 6
30 x 6
35 x 6

weighted swiss ball crunches with 25lb plate held above head
8x
8x
8x
8x
i could feel those down in the core of my abs. gonna maybe up the reps or weight on abs to get more burn out of it.

flys and dips felt really good today. today i worked out after work, sort of unusual, so i ran into some people i don't see often. apparently one of them commented to my friend that i was starting to get bigger and wanted to know if i was on something

nope, just eating more. 3,300 calories today

Posted by: RasPlasch

Awesome you started incline bench. How was it?

Posted by: nadirmg

Quote:

Originally Posted by RasPlasch

Awesome you started incline bench. How was it?

it's awesome. hits a totally different part of my chest. the plan is to start tightening the top of my pecs and pull 'em up so as to avoid man-boobs.

Posted by: RasPlasch

Lol yeah man boobs are never good. And you didn't feel any discomfort in your shoulder?

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

it's awesome. hits a totally different part of my chest. the plan is to start tightening the top of my pecs and pull 'em up so as to avoid man-boobs.

My mate has moobs (man boobs) but then he's fat. If you're quite lean i dont think there is any possiblity of developing moobs, is there??

That's excellent weight on the flat bench BTW!

Posted by: countryboy

Awesome job!

Keep up the great work.... 3300 calories.. Man, that would be nice.

..but I am on the other side of the dinner plate..

Posted by: SamEaston

Quote:

Originally Posted by countryboy

Awesome job!

Keep up the great work.... 3300 calories.. Man, that would be nice.

..but I am on the other side of the dinner plate..

I feel your pain. Im on 1400cals at the mo - it's rubbish. Oh well, needs must eh

Posted by: Fitgirl70

Have you tried the dive bomber pushups, Nad?

Posted by: goob

Great work on the Flat bench Nads. The workouts just keep getting
better.!!!!!

"Moobs", haha. Although I probably would not bee laughing if I had them.

One thing i always wondered- would you get 'moobs' if you stopped lifting after building big pecs????

Posted by: b_reed23

MMMMMMmmmm......3300 calories.....

Posted by: SamEaston

Quote:

Originally Posted by goob

"Moobs", haha. Although I probably would not bee laughing if I had them.

One thing i always wondered- would you get 'moobs' if you stopped lifting after building big pecs????

Nah, don't think so. I mean, you're pecs would have to be one hell of a size to leave loads of excess skin behind when they shrunk

And you wouldn't be laughing if you had them. My mate (who is fat) has a twin brother (who is thin) and he calls them his Bitch Tits. My mate laughs, but you can tell he's dying inside

Posted by: Scarface30

workouts are coming along great in here man. you're definitely on your way to the goals you've set out - and then some! PRs across the board in here too...very nice.

Posted by: Archangel

I agree, excellent w/o's my Friend!!!

Posted by: nadirmg

saturday - 04.12.08 - shoulders
bent over lat raises
7.5 x 8
10 x 8
12.5 x 8
12.5 x 8

plate raises
25 x 8 (2 sec neg)
25 x 8 (2 sec neg)
25 x 8 (2 sec neg)
25 x 8 (2 sec neg)

military DB press
17.5 x 10
20 x 7
22.5 x 6
25 x 6

DB shrugs
65 x 7
70 x 6
75 x 6
75 x 7

cleans
50 x 8
60 x 8
60 x 8
60 x 8
first time i did cleans plus i'm taking it easy on my shoulder so i kept the weight pretty low.

weighted crunches w/bosu ball
+25 x 8
+25 x 8
+25 x 8
+25 x 8

friday - 04.11.08 - back

chinups
on smith (supinated grip)
bw x 10 (neg last 3)
bw x 5 negs
bw x 4 negs
bw x 3 negs

GMs
40 x 8
50 x 8
60 x 8
60 x 8

floor lift deads
145 x 7
165 x 6
165 x 5
165 x 6

single arm rows
50 x 6
55 x 6
60 x 6 - PR - up 5 lbs
60 x 6

seated rows close grip
105 x 8
120 x 8 PR - up 15 lbs
120 x 8
120 x 8

DB curls
27.5 x 6 (each arm)
30 x 6
30 x 6

Posted by: nadirmg

over the past week i've been getting a lot of help on a new routine, changing my diet and deciding which supplements to get. i'm very happy with what i've got now and i'll start it all next week.

ok here's the gist of the new 4-day split:

Monday - Rest Day - Low Carb
Tuesday - Horizontal Push/Pull - High Carb
Wednesday - Quad Dominant Legs - High Carb
Thursday - Rest Day - Low Carb
Friday - Vertical Push/Pull - High Carb
Saturday â€“ Hip/Hamstring Dominant Legs - High Carb
Sunday - Rest Day - Low Carb

diet:

i've decided to switch to a carb cycle diet. not doing any 'no carb' days at this point. low carb days will basically be only green veggies throughout the day and a cup of oats (at the most) for breakfast. i'm still bulking until i hit 150 lbs. so could be doing this a while. i was 139 this morning. i'll be eating at 20% over maintenance so, hitting about 3000 cals per day. once i hit 150 i'll start cutting using the same diet and macros - just at a 10-20% calorie deficit.

Daily Supplements!

10g of fish oil
multi-vit
1g of vit-C
vit-E

Extra ones for w/o days:
1g of vit-C
1 scoop of dextrose
1 scoop of creatine

all thanks and recognition go to Built, who helped me put this together.
thank you thank you thank, Built!

Posted by: nadirmg

Quote:

Originally Posted by nadirmg

thank you thank you thank, Built!

dammit. i hate it when i find typos in my journal

Posted by: Archangel

Good lookin w/o BRother N, and I like the new routine, Best Wishes to you my Friend!!!

Posted by: nadirmg

two of the songs i had on my work out playlist today.

YouTube Video

YouTube Video

Posted by: RasPlasch

1st video doesn't work. But the Killswitch song is awesome. I'm going to put that on my Ipod.

Posted by: SamEaston

Killswitch Engage are the shit. I listen to them all the time.

Your new program looks alot like mine - cool! Just wondered though, why are you doing any low carb days while you're trying to bulk?

Posted by: goob

Good program and diet. No doubt it will ive you some great results, wish i was that organised.....

Posted by: Built

Hey awesome - you posted this!

Now, the carb cycling I did mention is entirely optional - I only do it for calorie control, but I find it a very comfortable way to eat. Nadir, if you don't want to eat that way there's really no need. Just keep the calories up and of course the protein and fat and you'll do well.

Good luck!

Posted by: Scarface30

new program looks good man. I used to do the exact same format and I have to say it was about the best program I've done.

Posted by: countryboy

New program looks good....

I will be switching also.. will be closer to 3 day split.. but similar to the push / legs / pull..

Good luck!

P.S. I agree, why are you limiting your carbs? Keep everything in proportion and eat away my friend! You are bulking!

Can I consume calories vicariously through you

Posted by: Built

The one thing that's great about increasing fats for a bulk is it's a lot easier to get in the volume of food required if you're having a hard time stuffing it all in.

Other than that, there's no need to limit carbs. In either event, if you gain fat too quickly, cut back on the calories - there is a limit to how much muscle you can pack on. Eat too much more (of ANYTHING) than this and you'll just get chubby.

Posted by: nadirmg

mmm yea, i was working on my meals for today on fitday and i was really surprised how quickly i ran out of carbs (for a rest/ss day).

i'm thinking i may shoot for a .5g fat and 1g protein per lb of LBM and eat the rest of my 3000 cals fall where they will - be that fats, protein, or carbs. at least until i get the hang of this new split routine.

thanks for all the encouragement guys! sorry i haven't been in and out of people's journals as much as i have. i'm scheduled to take the gmat on may 10th. after that things will calm down for me. until then i could be in and out a lot of the time.

Posted by: Built

Your plan for your diet is perfect.

Use that and you'll do fine with the split.

Good luck with the gmat!

Posted by: nadirmg

Tuesday - 04.15.08 - Horizontal Pull/Push Abs/Calf

Rack Pulls - Mixed Grip
135 x 5
185 x 5
205 x 5
205 x 5
225 x 5

Bent Over Rows - Alt. Supinated/Pronate Grip
105 x 8
105 x 8
125 x 8

One Arm Rows
45 x 12
45 x 12
45 x 12

Weighted Crunches w/Bosu Ball
45 x 8
45 x 8
45 x 8

Standing Single Leg Calf Raises
bw x 8
bw x 8
bw x 8

Posted by: katt

Posted by: SamEaston

Nice rack pulls and bent over rows there mate!

Oh and best of luck with the gmat - fingers crossed for you!

Posted by: countryboy

Great workout... Good luck on the GMAT!

Posted by: b_reed23

I think those weighted crunches look killer, great workout!

I like the new split too

Posted by: Built

Racks are awesome - I love how heavy I can go with these - really works grip, traps, all while torching the posterior chain.

Posted by: Triple Threat

Quote:

Originally Posted by Built

Racks are awesome - I love how heavy I can go with these - really works grip, traps, all while torching the posterior chain.

Other than being able to load more weight, what are the advantages of racks over conventional DLs?

Posted by: nadirmg

because i'll be hitting the posterior chain in full force tomorrow

rack pulls keep the focus on the upper body pull motion where as deads would bring in the lower body muscles that i'll be using tomorrow... at least i think that's why...

Posted by: Built

Tomorrow is quad dominant.

Today was posterior chain - with a focus on the upper half.

On hamstring dominant day, you'll hit the posterior chain again, but with emphasis on the lower part.

Posted by: goob

Wohhh nice rack pulls dude. You ,must be able to dealift around the same too.

Good work.

Posted by: heeth

hey just checkin out your journal. hows your goal coming along?

Posted by: nadirmg

Quote:

Originally Posted by katt

back atcha, katt! how's it going, you spinning nut!

Quote:

Originally Posted by SamEaston

Nice rack pulls and bent over rows there mate!

Oh and best of luck with the gmat - fingers crossed for you!

thanks, it was my first time to try rack pulls. LOVE 'em.
i'm about to start studying again...

Quote:

Originally Posted by countryboy

Great workout... Good luck on the GMAT!

thanks, dude!

Quote:

Originally Posted by b_reed23

I think those weighted crunches look killer, great workout!

I like the new split too

yes, it's a good split, ain't it? built gave it to me

weighted crunches on the ball are hard. i was probably doing to much moving with my legs to adjust for the weight changing position instead of forcing my abs to do all the lifting - hafta get better at it!

Quote:

Originally Posted by goob

Wohhh nice rack pulls dude. You ,must be able to dealift around the same too.

Good work.

nah, my deads are a solid 30 below what i can rack pull.
i'll bet my pulls will jump up next week - first time doing 'em today, so i wasn't sure how to guage how i'd do across 5 sets. thanks, goob!

Quote:

Originally Posted by heeth

hey just checkin out your journal. hows your goal coming along?

only 5 lbs left to go on my bench
only 50 lbs left to go on my bench
about 10 lbs until i hit 150 (bodyweight)
and i need 4 more reps on the 3rd set and 5 or 6 more reps on my pull-ups

i'm getting there but already thinking about raising my goals

thanks for stopping in!

Posted by: Built

For the crunches, sit very close to the edge of the bosu, basically on the floor with half your butt on the ball. You may find it works better if you tuck your feet under a rack, or take a heavy dumbbell and anchor your feet around/under it to hold you down. I don't need to do this, but my lower is heavier than my upper - for men, this isn't always the case.

Posted by: Scarface30

soild workout dude. very nice rack pulls

so what exactly are you studying? and forgive me for sounding dumb, but what are GMATs? I know it's an exam, but what for?

Posted by: nadirmg

Quote:

Originally Posted by Scarface30

soild workout dude. very nice rack pulls

so what exactly are you studying? and forgive me for sounding dumb, but what are GMATs? I know it's an exam, but what for?

thanks, scar!

GMAT - Graduate Management Admissions Test.
i'm going back to school to get a masters in business administration for international business. it'll pair well with my experiences in japan. hopefully i won't be doing this chump translating job too much longer

Posted by: nadirmg

wednesday - 04.16.08 - Quad Dominant, Ham Accessory, Biceps

ATG Back Squats
145 x 5
145 x 5
185 x 5
195 x 5 - weight PR up 10
205 x 5 - up another 10

ATG Front Squats
105 x 8
115 x 8
115 x 8
115 x 8
115 x 8

Standing Bicep Curls
25 x 8
25.7 x 8
25.7 x 8

One Arm Preacher Curls
20 x 8
20 x 8
20 x 8

I was supposed to do 3 sets of split squats, but i ran out of time. Plus I don't think my legs could've taken it : )

Posted by: katt

Nice PR's on the squats! You must have been feeling strong today??

Posted by: the other half

i think you have found a new passion that you really enjoy. between your desire, dedication, and organization of what you are doing, and all the research and knowledge that you have acquired. im really impressed.

i bet you 20 bucks that by the end of the year your weight goal will be 165.

Posted by: Built

No KIDDING your legs were fried!

Next time try 3x8 for the fronts.

Posted by: StanUk

Good job nads, still kicking ass i see!

Posted by: goob

Great squatting nads!!!!! Superb PR, bet that felt good.

Posted by: nadirmg

Quote:

Originally Posted by katt

Nice PR's on the squats! You must have been feeling strong today??

thanks, katt! it felt unreal. when i looked at the 45, 25, and a 5 lb plate on each side i thought, 'no way i'm actually gonna be able to do that much'. hasn't really hit me that i broke 200 yet

Quote:

Originally Posted by the other half

i think you have found a new passion that you really enjoy. between your desire, dedication, and organization of what you are doing, and all the research and knowledge that you have acquired. im really impressed.

i bet you 20 bucks that by the end of the year your weight goal will be 165.

TOH, thanks dude! i don't know about knowledge and research - i get a lot of help and encouragement from you guys - the rest i just steal. you're right though, i LOVE it. i love all of it! 165?

Quote:

Originally Posted by Built

No KIDDING your legs were fried!

Next time try 3x8 for the fronts.

you're right, i had the number of sets wrong. it should have been 3 x 8. no more writing my workout at 5am in the morning!!

Quote:

Originally Posted by StanUk

Good job nads, still kicking ass i see!

hah, i'm kicking my ass up to catch up with you guys

Quote:

Originally Posted by goob

Great squatting nads!!!!! Superb PR, bet that felt good.

thanks goob! mmm, it was a great boost. now if only i could start making gains on my bench!

Posted by: JailHouse

whats up Nad?? Nice job with the squatting. Its amazing how fast leg strength can progress.

Posted by: SamEaston

WOW - excellent squattage mate. Not surprised you gave the splits a miss, they're a task all on their own they are!

So hows the studying coming? Is it one of those tests where you can't really study for it properly, its all about how you analyse the data and the method you use to reach your conclusion? I bleedin' HATE those.

Well you have my sympathies mate. Im officially nervous for you ...

... see. So now you can just be calm and walk in there and do your best !

Posted by: nadirmg

unfortunately, yes. it's one of those bleeding tests. there's really very little calculation involved - it's all about how you manipulate the data to find the answer that's hidden among the (a)-(e) answers....

thanks for worrying for me. after i post my workout for today i'm off to study. pretty lame friday night, eh?

Posted by: nadirmg

Friday - Vertical Pull-Push, Abs and Calves

Military DB Press
25 x 5
27.5 x 5
27.5 x 5
30 x 5
30 x 5

Bent Over Lat Raises
12.5 x 8
12.5 x 8
15 x 8

BB Front Raises
30 x 12
30 x 12
30 x 12

Weighted Chins w/2-3 sec neg
+10 x 5 (pronated grip)
+10 x 5 (supinated grip)
+10 x 5 (pronated grip)
+10 x 5 (supinated grip)
+10 x 5 (pronated grip)

Unweighted Chins - no neg
bw x 5 (supinated grip)
bw x 5 (pronated grip)
bw x 4 (supinated grip)

One Arm Lat Pull Downs
30 x 8
45 x 8
45 x 8

Seated Calves w/3 sec pause at bottom
135 x 12
90 x 12
90 x 12

Weighted Crunches on Bosu Ball
50 x 8
50 x 8
50 x 8

remarks:
military press - next step up is the weight i hurt my rotator cuff on... :nails:
weighted chins w/negs - those mofos totally raped my biceps/lats/abs it's the last 3-4 inches to get my chin over the bar that are misery. i wanted to die.
weighted crunches - got my feet under a bench to hold them down and it worked much better
seated calves - the 3 sec pause adds an element of ultra burning i've never experienced on seated calves before.
overall - first time doing vertical push-pull. wow - i loves it. awesome w/o. i will be DOMSinated later.

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

unfortunately, yes. it's one of those bleeding tests. there's really very little calculation involved - it's all about how you manipulate the data to find the answer that's hidden among the (a)-(e) answers....

thanks for worrying for me. after i post my workout for today i'm off to study. pretty lame friday night, eh?

Gawd - i feel your pain!

Hey - i've been watching telly all night. Time to go to bed now methinks (it's 1:30am in the UK)

Excellent workout there BTW. Laughed out loud at the mofos raping your biceps ... disturbing mental image though

Oh, and 'DOMSinated' - beautiful, really

If you don't pass this test, you could always get a job thinking up new words to put in the dictionary

Posted by: Built

I am the DOMSINATOR! Muahahahahahahaha!

Okay, no more millies. I want you to try hang cleans for 5x5 followed by 3x8 Oly bar corner presses next time for shoulders. If you want to do a third, try 3x12 Arnold presses.

Okay?

Enjoy your lat-DOMS over the weekend... Oh, and if you get calf DOMS really bad, do as I do - wear high heels for a few days.

<giggles>

Seriously, nice work - keep it up!

Posted by: Built

PS chins and weighted negative chins hit your abs like a mofo! I do a lot of stuff that hits abs coincidentally (sprint intervals are another major ab-destroyer)- which is why there is so little direct ab work in any of the programs I've set up.

Posted by: RasPlasch

Im glad to see your progression with the shoulder exercises

Posted by: goob

Excellent work on the weighted chins. Are these done close grip?

Posted by: Built

Quote:

Originally Posted by goob

Excellent work on the weighted chins. Are these done close grip?

I sure hope so! <stern look>

Posted by: goob

Quote:

Originally Posted by Built

I sure hope so! <stern look>

Er.....?<puzzled look>

Posted by: Built

Why would you be puzzled? I just hope he's not gripping wider than shoulder. Narrow is better for lat development. Doesn't trash the RC either.

Posted by: goob

Quote:

Originally Posted by Built

Why would you be puzzled? I just hope he's not gripping wider than shoulder. Narrow is better for lat development. Doesn't trash the RC either.

I always thought WG was the king of chins? They are harder after all.

Posted by: Built

They're harder because the rotator cuff gets more strain. It's an awkward position.

If you want your workout to feel harder, do wide grip.

If you want wingspan (and shoulders that survive your addiction to iron!) keep the grip narrower than shoulder.

Posted by: goob

Quote:

Originally Posted by Built

They're harder because the rotator cuff gets more strain. It's an awkward position.

If you want your workout to feel harder, do wide grip.

If you want wingspan (and shoulders that survive your addiction to iron!) keep the grip narrower than shoulder.

Fair enough, i'll take you word for it.

Sorry for whoring up your journal Nads, actually no I'm not. Not one tiny little bit..... hahaha <evil laugh>

Posted by: Built

Don't take ANYONE'S word at stuff like this: check around, see if what I say holds water, and either convince yourself I told you good information, or come up with a good counter argument.

Keeps everyone humble.

Posted by: nadirmg

Quote:

Originally Posted by Built

I sure hope so! <stern look>

i'm assuming that look was for me.
don't worry - all my chin/pull ups were close grip. doing it that way used my back more than my arms and shoulders so, yea, it really hits the lats.

Posted by: nadirmg

Saturday - 04.19.08 - Hamstring Dominant, Quad Accessory, Triceps

RDLs - mixed grip
w/u 135 x 5
185 x 5
205 x 5
235 x 5
235 x 5
235 x 5

GMs
75 x 8
95 x 8
105 x 8

Leg Curls - toes pointed*
117.5 x 12
117.5 x 12
127.5 x 12

Front Squats*
105 x 10
125 x 10
125 x 10

Weighted Dips**
+15 x 8
+20 x 8
+22.5 x 8

Close Grip Bench Press**
105 x 8
115 x 8
125 x 5 - no spotter and my shoulder was feeling if-y

* antagonist pair - not superset
** antagonist pair - not superset

remarks
leg curls - not really sure what this was supposed to be, so i did seated leg curls? that ok?
overall - first time doing this one. now i've got an idea of the weight i can handle so i'll start with the highest weight i did today and go from there next time. lots of weight increases here. don't really think it's PRs so much as the fact that i can do higher weight at lower reps. still though, two 45's on each side for RDLs was cool

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Gawd - i feel your pain!

Oh, and 'DOMSinated' - beautiful, really

If you don't pass this test, you could always get a job thinking up new words to put in the dictionary

well you know.. my verbal score happens to be higher than my quantitative score

it's a sign.

nope, i need to get well over 600 points. i'm shooting for 650.

Quote:

Originally Posted by Built

I am the DOMSINATOR! Muahahahahahahaha!

Okay, no more millies. I want you to try hang cleans for 5x5 followed by 3x8 Oly bar corner presses next time for shoulders. If you want to do a third, try 3x12 Arnold presses.

Okay?

alright - i'll try out the hang cleans. not sure if i'll be able to get away with the corner presses. some people have destroyed the corner where the only oly bar is. that's originally why deads and such became 'no-nos'.

anything i could try instead of corner presses?

Quote:

Originally Posted by RasPlasch

Im glad to see your progression with the shoulder exercises

thanks, bro. me too!!

Quote:

Originally Posted by goob

Excellent work on the weighted chins. Are these done close grip?

yup! close grip per built's instructions. whew that was an exhausting several sets.

Posted by: Built

Try Arnold presses, standing. You can also try setting the oly bar into the squat cage for corner presses. Also split jerks/push presses.

Posted by: nadirmg

will do!

man, i can already tell the RDLs from today's workout will have me sore tomorrow! oddly, my abs are more sore than anything from yesterday

Posted by: Built

I am NOT surprised to hear about your abs.

Of all the things I post on the internet, my abs get the lion's share of the feedback, and I do so little direct ab work it's almost laughable - until you train the way I do.

Then you see WHY I do so little direct ab work.

RDLs are the SHIT for hammies. That movement is the reason I called the split "Baby Got Back" - there is just no polite way to do those damned things LOL!

Posted by: nadirmg

for the leg curls - was the seated leg curl machine what you had in mind?

yea tomorrow baby's gonna have sore back.
i'm gonna have to go back and rewatch the RDL and rack pull movies. somehow the movement felt all too similar to me. and today i was deadlifting (235) more than i was rack pulling (225) earlier this week.

it's supposed to be the other way around, right?

Posted by: Built

Generally, yes. RDLs go down lower, rack pulls I like at about 2" above the knee; they are similar though, no doubt about it.

STICK YOUR ASS BACK AND UP - arch your back, weight stays close to the body or your lower back gets torched - not good.

I don't use leg curls but you can if you like. Try pull throughs, good morning, split squats, SHELC...

Posted by: Scarface30

great lower workout on the previous page nadirmg!

RDLs, probably one of my top 2 or 3 favourite movements. I just love 'em!

Posted by: goob

Quote:

Originally Posted by nadirmg

will do!

man, i can already tell the RDLs from today's workout will have me sore tomorrow! oddly, my abs are more sore than anything from yesterday

I actually missed the RDL's, great job on them, your not far off what i'm doing at the moment, great progress.

Posted by: JailHouse

Every ones Deads are up high recently. nice job nads

Posted by: RasPlasch

Hey man. Haven't commented in your journal for awhile. How much do you weigh now? Can you see any changes in your body since you started bulking?

Posted by: b_reed23

Posted by: nadirmg

Quote:

Originally Posted by Scarface30

great lower workout on the previous page nadirmg!

RDLs, probably one of my top 2 or 3 favourite movements. I just love 'em!

yea, man. RDL's are one of the best, huh?

Quote:

Originally Posted by goob

I actually missed the RDL's, great job on them, your not far off what i'm doing at the moment, great progress.

thanks, goob! now you're talking crazy though. it'll be a long time before (if) i catch up to you.

Quote:

Originally Posted by JailHouse

Every ones Deads are up high recently. nice job nads

thanks, JH! glad you're back!

Quote:

Originally Posted by RasPlasch

Hey man. Haven't commented in your journal for awhile. How much do you weigh now? Can you see any changes in your body since you started bulking?

umm... my pants fit tighter now. i'm weighing in around 139-141 these days. backing the calories down to about 3000 to try for a leaner slow bulk.

Quote:

Originally Posted by b_reed23

thanks, b. how are things going with you?

Posted by: nadirmg

Tuesday - 04.22.08 - Horizontal Push/Pull, Abs, Calves

Rack Pulls
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Bent Over Rows
105 x 8
105 x 8
105 x 8

Single-Arm Rows
55 x 12
55 x 12
55 x 12

Low Incline BB Press
125 x 5
135 x 4
125 x 5
125 x 5
125 x 5

Low Incline DB Press
35 x 8
40 x 8
40 x 8

Cable Crossovers
60 x 8
60 x 8
60 x 8

Weighted Crunches
55 x 8
55 x 8
55 x 8

Standing Single-Leg Calf Raise
bw x 8
bw x 8
bw x 8

remarks
rack pulls - man.. talk about losing all your energy on the first exercise. i was worn out after these.
low incline DB press - flat and low incline DB presses are probably the exercises i'm least happy with right now. maybe everyone's bench press progresses this slow but it feels weird since i'm making gains in everything else.
overall - is it time for bed yet?

Posted by: SamEaston

Loving the Rack Pulls - there's something incredibly satisfying about lifting heavy shit, isn't there

Im the same as you in terms of benching strength. Whereas every single other lift increased (increases) steadily, my bench is really quite static. I wouldn't worry about it - its just a case of plugging away at it i reckon.

Oh and Built - you're so right about those RDL's, Gosh i feel like i'm waving my arse around in mid-air!!

Posted by: nadirmg

one of today's tracks

YouTube Video

Quote:

Originally Posted by SamEaston

Loving the Rack Pulls - there's something incredibly satisfying about lifting heavy shit, isn't there

i know exactly what you mean. i've really gotten addicted to moving heavier stuff around. slowly but surely my shoulder is getting stronger. i can tell because i'm pressing more weight without worrying about my shoulder giving out - instead it's my muscles that are slowing me down

i guess that means i'm making rehab progress and finally can start really challenging myself

Posted by: katt

Wow - that's one heck of a workout!!! I miss the high volume we did.. But it'll just be a little while before we are at it again..

cutting sucks..

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

my pants fit tighter now. i'm weighing in around 139-141 these days. backing the calories down to about 3000 to try for a

Depends on where they're fitting tighter. In the thigh - good. At the waist - eh, not so good.,

but not unexpected. Do you have a target weight in mind or are you just going with the flow?

Posted by: nadirmg

damn. i got in a rush when i was entering in my w/o info. my last two sets of rack pulls weren't 235. they were 255.

Posted by: the other half

oh, 255!!!! thats a common mistake we all make, miss marking our numbers by "30 FUCKING POUNDS".

dude you are kicking some serious ass, we are going to go on vacation in june and when we come back you will be squating triples.

Posted by: nadirmg

Wednesday - 04.23.08 - Quad Dominant, Ham Accessory, Biceps

Back Squats
145 x 5
195 x 5
205 x 5
205 x 5
205 x 5

Front Squats
105 x 8
125 x 8
125 x 8

Split Squats
70 x 10 (10 left - then 10 right)
70 x 10
70 x 10

Preacher Curls
40 x 8
50 x 8
40 x 8 - w/2-3 sec negs

Zottman Curls
27.5 x 5
25 x 8
25 x 8

Remarks
Back squats - will stay here until i get 5x5 at 205
Front Squats - feeling stronger on these - finally figured out how to hold the bar
Split Squats - after the back and front squats these just about killed me. MUCH harder than DB lunges.
Overall - not too bad today. i felt tired the whole time. might need to give my breakfast more time to start getting into my system.

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

my last two sets of rack pulls weren't 235. they were 255.

Quote:

Originally Posted by the other half

oh, 255!!!! thats a common mistake we all make, miss marking our numbers by "30 FUCKING POUNDS".

And sometimes we even miss by 20 pounds.

Posted by: SamEaston

Aren't split squats amazing?? I absolutely love them, and they destroy you beyond belief!

I might need to put them back in my program, i miss them and seeing them in your journal is making me jealous

Posted by: Built

Eat a good meal at bedtime if you train in the AM.

Posted by: b_reed23

nice squats!! and great DB rows on the last workout!!

Posted by: goob

Great front squats Nads. You are making some astounding progress.

Oh, almost forgot....

Posted by: katt

ok,, back squats, front squats AND split squats... holy hell!

Are you just planning on pulling yourself where ever you need to go tomorrow, because you legs are going to be fried.

Posted by: Built

Meh. If I can do it, so can he.

Posted by: Scarface30

Quote:

Originally Posted by goob

Oh, almost forgot....

great workout nad

your legs are going to be hating you tomorrow! split squats are a killer movement, huh?

Posted by: the other half

i've fallen and i cant get up!!!!!!!

Posted by: b_reed23

he will be walking on his hands all day.....it's easier than dragging himself, and he will get the extra shoulder work in

Posted by: Built

Quote:

Originally Posted by b_reed23

he will be walking on his hands all day.....it's easier than dragging himself, and he will get the extra shoulder work in

Oooooh, I like how you think!

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Aren't split squats amazing?? I absolutely love them, and they destroy you beyond belief!

I might need to put them back in my program, i miss them and seeing them in your journal is making me jealous

yea - i tried 'em with 105 starting out.... almost fell down. which would have been supremely embarrassing. had to back it down to 70 and that was still a challenge.

Quote:

Originally Posted by b_reed23

nice squats!! and great DB rows on the last workout!!

Quote:

Originally Posted by goob

Great front squats Nads. You are making some astounding progress.
Oh, almost forgot....

thanks, guys! i tell ya, after that work out i felt nauseated. i had to force myself to eat a post w/o meal - i just had NO interest in food after that. leg days are always like that...

Quote:

Originally Posted by katt

ok,, back squats, front squats AND split squats... holy hell!

Are you just planning on pulling yourself where ever you need to go tomorrow, because you legs are going to be fried.

Quote:

Originally Posted by Built

Meh. If I can do it, so can he.

Quote:

Originally Posted by Scarface30

great workout nad

your legs are going to be hating you tomorrow! split squats are a killer movement, huh?

Quote:

Originally Posted by the other half

i've fallen and i cant get up!!!!!!!

Quote:

Originally Posted by b_reed23

he will be walking on his hands all day.....it's easier than dragging himself, and he will get the extra shoulder work in

thanks guys. uuuugh... i'm dreading tomorrow.. usually leg doms get me the 2nd day after my leg w/o but i'm already feeling it today.. :nails:

Quote:

Originally Posted by Built

Oooooh, I like how you think!

.....

billie, please stop giving her ideas..

Posted by: nadirmg

alright. today is a rest day. but here's a bit of a progress report.

lately my pants have been fitting a little tighter than i want them to, so i've been trying carb cycling for the past week. so far it's a lot easier than i thought it'd be. i eat carbs everyday, but on rest days, like today, i limit them to green veggies and sweet potatoes except for oatmeal at breakfast.
so far i'm liking it!

today i put a shirt on that i haven't worn in over a week. the sleeves felt noticeably tighter around my bis/tris

today i was changing out the water cooler jug at work, and that jug today felt lighter to me than it's ever felt before. all those deads and rack pulls are payin' off.

also tonight i'm taking update pictures - it's been 8 weeks since i started my bulk. i'm looking forward to comparing the before and now pics.

Posted by: katt

Pictures are good! Yeah, we have one of those water jug coolers at my office also... they aren't light, that's for sure .

Posted by: countryboy

WOW!

Great looking workouts!

Way to go..

Posted by: goob

Right. From now on, any attempts to take the good name of goob in jest, will be met by a swift posting of this picture:

Posted by: nadirmg

i look like a turkey mutant from porno horror land!

Posted by: goob

Love it.

Posted by: the other half

=nadirmg at the gym on leg day

nadirmg after the leg workout.

=nadirmg the day after legs

Posted by: katt

Hey Nadirmg are you gonna do the "total destruction" challenge??? Huh Huh..

I think you should do it..

Posted by: Gazhole

I second that, you must join us in our quest for the craziest workout!

Thats awesome about your shirt being tighter, looks like this program is paying off. Keep it up, once the gains start coming you gotta milk it for all its worth!

Posted by: goob

Hmmmm...

Posted by: the other half

Posted by: countryboy

Quote:

Originally Posted by the other half

yes, I looked in here for "the picture" after reading in Goob's journal...

part of my life I will never get back...

Posted by: Scarface30

goob getting a little payback, huh...

Posted by: Archangel

Brother N, hope all is well my Friend, sorry been away, been dealing with some personal issues, but the Archman is back!!!

Posted by: SamEaston

Quote:

Originally Posted by goob

Bloody hell ... what is going on in here ...

Posted by: goob

Quote:

Originally Posted by Scarface30

goob getting a little payback, huh...

I tend to subscribe to "an eye for a eye(^47,000,000)" theory.

Posted by: countryboy

Yo Nadir....

The weekend is over!! Get off the babysitter and get back to the gym..

Have you finished with the testing yet?

Later,

Posted by: nadirmg

Quote:

Originally Posted by countryboy

Yo Nadir....

The weekend is over!! Get off the babysitter and get back to the gym..

Have you finished with the testing yet?

Later,

hah, i wish i was through with the test. it's next saturday. and i have been working out, fyi, just been too busy to post. i've got an phone interview this week, the gmat next weekend, and another phone interview the week after

ahem. now that goob has had his revenge on me and posted the picture AGAIN (cookie monster and gonzo) though i did nothing to cause second reprisal, i trust he feels his retribution is done. are we cool, goob?

i hope i'm not making a mistake by posting these update pictures. anyway... this is nine weeks into my bulk. i'm seeing more muscle definition in the pictures but i feel bigger than i think i look in the pictures, if that makes any sense. from the first picture you can probably tell i'm a lefty since my right pec isn't as developed as my left one.

never done a bulk before so, not really sure if i'm making good progress or not. i like the difference i'm seeing and i'm feeling a lot stronger.

here's the 'before' back picture:

and the 'now' picture with a little bit of lighting adjustments:

i can really see tell a difference in the before and now picture with the back picture, but not so much with the others for some reason...

i'll post my w/o's later when i get some more time.

Posted by: Built

Holy CRAP! You grew a back! WOW!

Seriously, nice work! Tricep shot is smokin', too! Pecs look great, biceps - size AND veins. DAMN!

Posted by: countryboy

Looking awesome my friend...

damn your life is busy.. Good luck with all...

Posted by: JailHouse

You must be doing some thing right cuz you look great.

Posted by: b_reed23

DAMN....gotta love those lats poppin!

Posted by: Scarface30

great progress man!

keep it up!

Posted by: Gazhole

Looking great man! Seriously, nice fucking work

Posted by: nadirmg

Quote:

Originally Posted by Built

Holy CRAP! You grew a back! WOW!

Seriously, nice work! Tricep shot is smokin', too! Pecs look great, biceps - size AND veins. DAMN!

Quote:

Originally Posted by countryboy

Looking awesome my friend...

damn your life is busy.. Good luck with all...

Quote:

Originally Posted by JailHouse

You must be doing some thing right cuz you look great.

Quote:

Originally Posted by b_reed23

DAMN....gotta love those lats poppin!

Quote:

Originally Posted by Scarface30

great progress man!

keep it up!

Quote:

Originally Posted by Gazhole

Looking great man! Seriously, nice fucking work

thanks everyone! it's nice to be able to post pictures without people thinking 'pssh, showoff'. i can't get away with posting 'em on facebook

that's what i love about this site. everyone (almost everyone) is here for the same thing: self improvement. and it sure is nice to see results after 2 months of hard work! and getting kudos from you all makes it even better!

Posted by: Gazhole

Keep training hard and the results will keep coming.

Hell, i started off at 112lbs, lol.

Posted by: nadirmg

wow!

112 pounds?? how much are you up to now and how long has it taken? have you been constantly bulking this whole time or have you been throwing in some cuts to keep your body guessing?

Posted by: Gazhole

Quote:

Originally Posted by nadirmg

wow!

112 pounds?? how much are you up to now and how long has it taken? have you been constantly bulking this whole time or have you been throwing in some cuts to keep your body guessing?

Well right now im about 170-175 but i got myself upto 190-195 before i injured myself and had to lay off, lol. So close to my goal of 200 :P.

My goals have varied from program to program, sometimes strength, sometimes conditioning, sometimes hypertrophy. I've just focused on making tough programs and eating right (and a lot - 4000+ calories over 8 meals a day at one stage).

Started training around about age 16 so around 5 years now i guess, lol. I really cant remember too well. I made most of my progress in the last 2 or 3 years thanks to IM though

Wanna see a before picture? Its horrible.

Posted by: goob

Yeah, we are even. The gonzo pic was more of an afterthought than a second attack. It was a bit of an overkill. Like launching a nuclear attack after having my foot trod on.....

BTW,looking awesome dude, truely excellent work, you look more muscular than me, no joke. Also, perfect shape for the chicks on the beach.....

Excellent work.

Posted by: nadirmg

gaz- yea i'd love to see a before picture!

wow, so you've gotten up to the 190's, huh? i guess it IS possible for me to put on some muscle then! if you were as light as 112, then you can't be 6ft, right?

Posted by: nadirmg

Quote:

Originally Posted by goob

Yeah, we are even. The gonzo pic was more of an afterthought than a second attack. It was a bit of an overkill. Like launching a nuclear attack after having my foot trod on.....

BTW,looking awesome dude, truely excellent work, you look more muscular than me, no joke. Also, perfect shape for the chicks on the beach.....

Excellent work.

thanks, goob! but.. uh, no. i seriously doubt that i look more muscular than you do.

Posted by: Gazhole

Quote:

Originally Posted by nadirmg

gaz- yea i'd love to see a before picture!

wow, so you've gotten up to the 190's, huh? i guess it IS possible for me to put on some muscle then! if you were as light as 112, then you can't be 6ft, right?

Its totally possible. Its more possible than not possible by a large margin. And no, im 5'10", lol.

Though when i started i was probably shorter than that...maybe 5'9" ?

Oh, and enjoy:

http://pics.livejournal.com/gajita/pic/0001cfds

Wasnt even at my lightest in that before pic, lol.

Posted by: Archangel

WOW, BRother N, Excellent progress my Friend!!! Lookin SOLID!!!

Posted by: katt

ok so I just got a look at your new pics......

Daaammmnnnn.... nice work!!!!! Great looking back you've got there...

hmmmm

reminds me of a song

YouTube Video

Posted by: nadirmg

Quote:

Originally Posted by katt

ok so I just got a look at your new pics......

Daaammmnnnn.... nice work!!!!! Great looking back you've got there...

hmmmm

reminds me of a song

YouTube Video

thanks katt! you've got great lats and delts too!
haha, the split i'm using was made by Built and it turns out it's name is 'baby got back'. coinkydink.

Quote:

Originally Posted by Archangel

WOW, BRother N, Excellent progress my Friend!!! Lookin SOLID!!!

thanks, arch!

Posted by: nadirmg

i'm thinking about getting equipment to start working out at home once i move back to texas.

bench press
rack pulls
squats
are the main things i need to be able to do with the rack.

is there a single rack that i can do all of those on? space in my apartment and of course money are factors i'm dealing with so i'm trying not to get a squat rack AND bench press.

also it'd be great if the rack had a bar at the top so i could do chin/pull ups.

Posted by: Triple Threat

I have one that looks somewhat like this (chinup bar is slightly different).

Rock-Solid Fitness / Home Gym Center L.L.C. > RockSolid RS-PPC MultiSports Power Cage

I paid $225, but that was late 1980's.

Posted by: Gazhole

^ Yeah, that looks good. I was gonna suggest some sort of power cage, too. Great piece of kit.

Posted by: Archangel

I agree, a power cage would be plenty!!! Best Wishes Brother N!!!

Posted by: countryboy

Any specific reason you don't want to go to a gym?

I know if I bring stuff in the house it will just collect clothes..

.. I need the "get out of the house" motiviation..

Keep up the good work!

(CLICK HERE here to view the original thread with full colors/images)

No whining

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