No whining [Forum Archive]

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No whining

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Posted by: nadirmg

Ok, power cage.. i was kinda thinking along those lines. just wanted to make sure it'd do all the big lift stuff for me. thanks guys!

Quote:

Originally 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!

still not sure if i'm going this direction or not. it depends on how far away the gym is from my new apartment if/when i move back to texas. i'm kinda the same way about getting out of the house.

it also depends what the gyms in texas will have as far as equipment goes.

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

Ok, power cage.. i was kinda thinking along those lines. just wanted to make sure it'd do all the big lift stuff for me.

No problem with that. I'm constantly using the cage. Squats, GMs, BB Lunges (OK, these are done outside the cage, but I do use the pins to get started), all sort of bench presses, floor presses, pull-ups, chin-ups. Rack DLs too.

If you have your own cage, you can even use it to do BB curls.

Posted by: nadirmg

saturday - 04.26.08 - vertical pull push, abs, and calves
hang cleans
80 x 5
90 x 5
90 x 5
80 x 5
80 x 5

1-armed oly bar corner press (bar is 55lbs)
25 x 8
25 x 8
25 x 8

arnie presses
25 x 10
22.5 x 10
22.5 x 10

weighted chins
+10 x 5
+10 x 5
+10 x 5
+10 x 5
+10 x 5

unweighted chins
bw x 5
bw x 5
bw x 5

single-armed lat pull downs
45 x 8
45 x 8
45 x 8

weighted crunches w/bosu ball
55 x 8
55 x 8
55 x 8

seated calf raises (3 sec pause at bottom)
135 x 12
90 x 12
90 x 12

sunday - 04.27.08 hamstring dominant quad accessory tris
RDLs
185 x 5
245 x 5
245 x 5
265 x 5 - PR
245 x 5

GMs
105 x 5
115 x 5
125 x 5 - PR

leg curls
120 x 12
130 x 12
130 x 12

front squats
125 x 10
135 x 10 - PR
135 x 10

weighted dips
22.5 x 8
25 x 8 - PR
25 x 8

close grip bench
125 x 8
125 x 8
125 x 8

tuesday - 04.29.08 - horizontal pull push abs and calves
rack pulls
235 x 5
255 x 5 - PR
255 x 5
255 x 5
255 x 5

bent over rows
115 x 8
115 x 8
115 x 8

one-armed rows
55 x 12
55 x 12
55 x 12

flat bench
115 x 5
145 x 5
155 x 5 - weight PR up 10 lbs
155 x 5
155 x 5

low incline db press
40 x 8
40 x 8
40 x 8

cable crossovers
60 x 8
60 x 8
60 x 8

weighted crunches
60 x 8 - PR up 5 lbs
60 x 8
60 x 8

standing calf raises
bw x 8 each leg
bw x 8
bw x 8

wednesday - 04.30.08 - quad dominant ham accessory biceps
ATG back squats
165 x 5
205 x 5
205 x 5
205 x 5
205 x 5

front squats
125 x 8
135 x 8
135 x 8

split squats
80 x 10 (10 reps left then 10 reps right)
80 x 10
80 x 10

bicep curls
27.5 x 8
27.5 x 8
30 x 8

preacher curls
bar + 40 x 8
bar + 40 x 8
bar + 40 x 8

friday - 05.02.08 - vertical pull push, abs and calves
hang cleans
90 x 5
90 x 5
90 x 5
80 x 5
80 x 5

oly bar press - single-armed
25 x 8
25 x 8
25 x 8

arnie press
22.5 x 10
22.5 x 10
25 x 10

weighted chins
+10 x 5
+12.5 x 5 - weight PR up 2.5 lbs
+12.5 x 5
+12.5 x 5
+12.5 x 5
+12.5 x 5

unweighted chins - SO freakin' easy so i'm doing 2-sec negs
bw x 5
bw x 5
bw x 5

one-armed lat pull downs
45 x 8
45 x 8
45 x 8

weighted crunches
65 x 8 - PR up 5 lbs
65 x 8
65 x 8

seated calves - 3-sec pause between reps
135 x 12
135 x 12
135 x 12 - PR - first time to do all 3 sets at 135

couple of PRs in here over the past week. i'm especially happy about the flat bench, RDL, and weighted chin ones.

Posted by: SamEaston

My god man ... for a second i thought that was todays workout

Hey, if you get a home gym then how are you going to chat up the laydees?? Hmmm, bet you didnt' think about that eh??

Posted by: Built

Hang clean and bench coming up - good work!

Posted by: goob

Quote:

Originally Posted by SamEaston

My god man ... for a second i thought that was todays workout

Hey, if you get a home gym then how are you going to chat up the laydees?? Hmmm, bet you didnt' think about that eh??

I know. For a moment I thought he'd stolen one of my older workouts...

Excellent work on the hang cleans. You really are not far at all from what I'm doing. And you'll pass me by shortly too....

Posted by: DOMS

Quote:

Originally Posted by SamEaston

My god man ... for a second i thought that was todays workout

I did too!

That a solid workload, nadirmg!

Posted by: JailHouse

Looks gr8 nads, so gr8 that im stealing it

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

My god man ... for a second i thought that was todays workout

Hey, if you get a home gym then how are you going to chat up the laydees?? Hmmm, bet you didnt' think about that eh??

yeees, i've already thought of that. there aren't really any ladies to speak of at my gym that i'd talk to anyway.

Quote:

Originally Posted by Built

Hang clean and bench coming up - good work!

thanks, built!

Quote:

Originally Posted by goob

I know. For a moment I thought he'd stolen one of my older workouts...

Excellent work on the hang cleans. You really are not far at all from what I'm doing. And you'll pass me by shortly too....

thanks, goob! if any of my lifts DO catch up to you my bench will be the last one - weak chest

Quote:

Originally Posted by DOMS

I did too!

That a solid workload, nadirmg!

thanks DOMSter

Quote:

Originally Posted by JailHouse

Looks gr8 nads, so gr8 that im stealing it

haha, it's a great split, isn't it? thanks, JH.

Posted by: nadirmg

ok, just a couple of updates.

i'm keeping some of my main goals listed in my sig. over the past week i met my first flat bench goal of 150 (actually did 155 for 3 sets of 5 reps too). so my second goal is now to get 170. just 15 lbs more to go.

i haven't been really keeping you in the loop with my weight, but today i weighed in at 143. up 8 pounds from when i started bulking. more than halfway towards my goal of 150.

in may believe i'll get my first squat goal of 235 - now i can squat 4 sets of 205 x 5 so it's time to up the weight again.

i've been doing weighted chins for 3 weeks now (using +12.5). 10 reps of bw chins will be no problem. so i've changed my goal to 5 reps +20 lbs. that should keep me busy for a while

also yesterday i bought 8.65 pounds of top sirloin tips for $16. score!

Posted by: Built

Steak + squats = size.

Posted by: vader

sounds like your doing great,meeting and beating set goals are awesome.
Get a big sweet potato with that steak

Posted by: countryboy

Looking Good! A couple of goals achieved already.. Excellent!

Quote:

Originally Posted by nadirmg

.....

also yesterday i bought 8.65 pounds of top sirloin tips for $16. score!

OK, lunch is covered.. what's for dinner??

Posted by: Scarface30

back logged a little bit, huh? oh well - all the workouts are looking fantastic dude

this is really weird, but I weighed myself just the other day and was 143...lol

how's the studying coming?

Posted by: Archangel

Excellent w/o's BRother N!!! Congrats on your PR's and Goals met too my Friend!!!

Posted by: nadirmg

Quote:

Originally Posted by vader

sounds like your doing great,meeting and beating set goals are awesome.
Get a big sweet potato with that steak

thanks vader! yes indeed, meeting goals rocks.

Quote:

Originally Posted by countryboy

Looking Good! A couple of goals achieved already.. Excellent!

thanks, country! on to the next set of goals. we're never finished!

Quote:

Originally Posted by Scarface30

back logged a little bit, huh? oh well - all the workouts are looking fantastic dude

this is really weird, but I weighed myself just the other day and was 143...lol

how's the studying coming?

thanks, scar. yea i got lazy with updating my journal - mainly because i was studying. speaking of which i'm so sick of the gmat i'm just ready to take it and get it over with already...

Quote:

Originally Posted by Archangel

Excellent w/o's BRother N!!! Congrats on your PR's and Goals met too my Friend!!!

thanks, AA!

Posted by: nadirmg

sunday - 05.04.08 - ham dominant quad accessory triceps

RDLs
195 x 5
245 x 5
265 x 5
265 x 5
275 x 1 - PR - just wanted to see if i could do 1 rep. that was all i could do.
265 x 3

GMs
105 x 8
125 x 8
125 x 8

leg curls*
130 x 12
130 x 12
130 x 12

front squats*
135 x 10
135 x 10
135 x 10

weighted dips**
25 x 8
27.5 x 8 - PR
27.5 x 8

CG flat bench**
145 x 8
145 x 7
145 x 6

*antagonist pair
**antagonist pair

remarks
RDLs - i remember the first time i did RDLs back in february one wheel on each side was a challenge for me. today my warmup set, 50 pounds heavier than that original 145, was so easy i almost laughed out loud. even got a 1-rep at 275 today!
overall - back feels like it's getting a lot stronger recently. pretty happy with that but i need to start working on my grip strength or i'll hit a ceiling before long.

Posted by: JailHouse

your deads are coming along at record speeds. Nice PRs!!

Posted by: Built

You're on FIRE here!

Okay, grip: Every time you're under something you can hang from, do it. Jump up and hang off the power cage between sets of squats, jump up and hang for as long as you can when you walk under the cable crossover station - any where you can, just do it.

I also found my grip came up a lot when I started doing hang cleans.

Posted by: b_reed23

wow...your working your ass off in here!!!!

Posted by: SamEaston

Looking great! Astounding progress all round actually. I can't wait to see you in a years time, if you keep going like this you'll be MASSIVE!!

Posted by: countryboy

Nice job on the PR's..!!

Posted by: Triple Threat

Great going on the RDLs. How's that back feeling today?

Posted by: nadirmg

Quote:

Originally Posted by Triple Threat

Great going on the RDLs. How's that back feeling today?

haha, the back recovered just in time to do rack pulls today

ugh, i'm tired.

Quote:

Originally Posted by countryboy

Nice job on the PR's..!!

thanks, country! we will continue kicking our asses into shape and be awesome.

Quote:

Originally Posted by SamEaston

Looking great! Astounding progress all round actually. I can't wait to see you in a years time, if you keep going like this you'll be MASSIVE!!

oooooh, those are some pretty high expectations

i'll try not to be a disappointment

Quote:

Originally Posted by b_reed23

wow...your working your ass off in here!!!!

yes ma'am. it's crazy. i'll kill myself in the gym and be dragging myself through the day at work *need...must.. have.. carbs...*

Quote:

Originally Posted by Built

You're on FIRE here!

thanks built! i can't tell you enough how much i love baby got back. it makes the other workouts i used to do look ridiculously useless.

Quote:

Originally Posted by JailHouse

your deads are coming along at record speeds. Nice PRs!!

i tell ya man, those deads are rough. it's the initial lift that kills me, but once i'm into my second rep it's not too bad.

Posted by: nadirmg

tuesday - 05.06.08 - horizontal pull push abs calves

rack pulls
235 x 5
275 x 5
275 x 5
265 x 5
265 x 5

BO rows
125 x 8 - PR up 10 lbs
125 x 8
125 x 8

one-armed rows
60 x 12 - PR up 5 lbs
60 x 10
60 x 10

low incline BB press
125 x 5
135 x 5
145 x 5 - PR up 10 lbs
135 x 5
135 x 5

low incline DB press
40 x 8
45 x 8
45 x 8

DB flys
30 x 10
30 x 8
30 x 8

weighted crunches
70 x 8
70 x 8
70 x 8

standing SL calf raises
bw x 8
bw x 8
bw x 8

remarks
rack pulls - sweet. i got two sets at 275. it wasn't hard to lift - it was my grip that was failing first.
BO rows - time to up the weight!
one-armed rows - these things wore me out. i've only got 65, 70 and then 75 dbs left. what to do after i can pull those....
overall - today i felt like i worked really hard. lately i've been really pushing myself to lift heavier if my body can take it. i think a lot of what is keeping me from making more gains is the mental 'no, i probably can't do it yet'. safety first, but i don't want to spend 2 weeks lifting at the same weight if i can go heavier.

Posted by: the other half

dude, you the man, keep this up and with all the size your going to put on you might even get a couple of inches in height out of it as well(doing alot of hangs for your grip)
props to you man!!!!!!!!!!

Posted by: StanUk

still whooping ass I see Nad, some very nice looking rack pulls there!

Posted by: countryboy

The way you are going I don't think you will need to "cut" just keep going! and keep it clean...

Posted by: Archangel

Incredible w/o's BRother N!!! Inspiring stuff my Friend!!!

Posted by: goob

Superb Rack pulls Nads. Thats something i've not tried. Can you put more weight on it than off the floor deads?

Posted by: Built

Quote:

Originally Posted by goob

Superb Rack pulls Nads. Thats something i've not tried. Can you put more weight on it than off the floor deads?

Yep - and that's the point. You practice the lockout - and get used to moving more weight. It also hits the upper part of the posterior chain a bit more than off the floor deads. Works the hell out of traps, forearms...

Posted by: JailHouse

Quote:

Originally Posted by goob

Superb Rack pulls Nads. Thats something i've not tried. Can you put more weight on it than off the floor deads?

Ya there the best, If you look at your self when your locked you can see every upper body muscle flexed hard.

That looks like a intense wo nads.

Posted by: nadirmg

Quote:

Originally Posted by the other half

dude, you the man, keep this up and with all the size your going to put on you might even get a couple of inches in height out of it as well(doing alot of hangs for your grip)
props to you man!!!!!!!!!!

yep time to start doing monkey hangs tomorrow! lol i could certainly use a couple of extra inches... added to my HEIGHT. goob, i know what you were thinking.

Quote:

Originally Posted by StanUk

still whooping ass I see Nad, some very nice looking rack pulls there!

thanks, stan! good to have you round again.

Quote:

Originally Posted by countryboy

The way you are going I don't think you will need to "cut" just keep going! and keep it clean...

keepin' it clean and only cheating once a week. probably not too bad on a bulk, right?

Quote:

Originally Posted by Archangel

Incredible w/o's BRother N!!! Inspiring stuff my Friend!!!

thanks, AA. naw, really i'm just riding on everyone else coattails.

Quote:

Originally Posted by goob

Superb Rack pulls Nads. Thats something i've not tried. Can you put more weight on it than off the floor deads?

you're supposed to be able to, but i won't until my grip strength starts coming up. i'm seriously going to start working on it tomo. i swear.

Quote:

Originally Posted by JailHouse

Ya there the best, If you look at your self when your locked you can see every upper body muscle flexed hard.

That looks like a intense wo nads.

thanks, J-Ho. you're right, when you're locked you look freakin' awesome!!

Posted by: countryboy

I hear ya about the grip strength... I started "hanging around" today... found a great use for the smith machine..

Posted by: the other half

Quote:

Originally Posted by JailHouse

Ya there the best, If you look at your self when your locked you can see every upper body muscle flexed hard.

thats not cool, i cant see all my muscles, must be all the fat, dammit!!!!

Quote:

Originally Posted by countryboy

I hear ya about the grip strength... I started "hanging around" today... found a great use for the smith machine..

or the squat rack.

Posted by: goob

Quote:

Originally Posted by nadirmg

yep time to start doing monkey hangs tomorrow! lol i could certainly use a couple of extra inches... added to my HEIGHT. goob, i know what you were thinking.

!!

???

????

Is there something you are ashamed of, that you would like to be bigger?

Posted by: nadirmg

Quote:

Originally Posted by goob

???

????

Is there something you are ashamed of, that you would like to be bigger?

yes.

my pecs.

Posted by: nadirmg

wednesday - 05.07.08 - quad dominant hamstring accessory biceps

back squats
145 x 5
195 x 5
215 x 5 - PR up 10
215 x 5
215 x 5

front squats
145 x 8 - PR up 10
145 x 8
145 x 8

split squats
90 x 10 - PR up 10
90 x 10
90 x 10

standing bicep curls
30 x 8
30 x 8
30 x 8

one-armed preacher curls
22.5 x 8
22.5 x 8
22.5 x 8

remarks
overall - absolutely killed myself today. happy with the PRs but, man, this was one of the hardest w/o's i've made myself do so far.
random - getting warmer these days so i've been wearing a tank top. now i can see my shoulders really well. i've got veins in my shoulders when i do bicep curls

also this dude that works out in the mornings same time as i told me that i'm getting bigger. and that always helps the ego

Posted by: DOMS

Great job one the PRs! And on getting into better shape! What's your body weight?

Posted by: nadirmg

thanks, DOMS

on the 2nd i weighed in at 143lbs.

Posted by: DOMS

That's a 1.5 times bodyweight squat. That's a very respectable squat.

Posted by: JailHouse

Quote:

Originally Posted by nadirmg

wednesday - 05.07.08 - quad dominant hamstring accessory biceps

back squats
145 x 5
195 x 5
215 x 5 - PR up 10
215 x 5
215 x 5

front squats
145 x 8 - PR up 10
145 x 8
145 x 8

split squats
90 x 10 - PR up 10
90 x 10
90 x 10

standing bicep curls
30 x 8
30 x 8
30 x 8

one-armed preacher curls
22.5 x 8
22.5 x 8
22.5 x 8

remarks
overall - absolutely killed myself today. happy with the PRs but, man, this was one of the hardest w/o's i've made myself do so far.
random - getting warmer these days so i've been wearing a tank top. now i can see my shoulders really well. i've got veins in my shoulders when i do bicep curls

also this dude that works out in the mornings same time as i told me that i'm getting bigger. and that always helps the ego

I can feel your pain today nads, we had similar work outs. I dunno about you but I was absolutely fucking ashamed of how shitty I felt lol. Vary nice job with every thing you did up there. How did you like those preachers, I thought they were awesome.

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

totally loved 'em. puts less stress on my wrists! and it really forces me to use my BICEP to do the lift - which is the whole point, right? lol
yes, today's w/o was treacherously rough. i was one whipped gym rat when it was through

meaning i felt like poo.

Quote:

Originally Posted by DOMS

That's a 1.5 times bodyweight squat. That's a very respectable squat.

really? cool! i think it'd be cool if i could squat twice my body weight

THAT is a lofty goal still.

Posted by: Built

<feels the love>

Posted by: countryboy

Great job man...

Need to start calling you "Mr. PR!"

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

That's a 1.5 times bodyweight squat. That's a very respectable squat.

Agreed. I don't see too many people at the gym I go to who even dare to squat.

And if they do, they're in the smith machine.

Posted by: goob

Quote:

Originally Posted by goob

??? ????

Is there something you are ashamed of, that you would like to be bigger?

Quote:

Originally Posted by nadirmg

yes.

my penis.

Well. At least your honest....

Posted by: nadirmg

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Posted by: goob

Quote:

Originally Posted by nadirmg

ã“ã®ããã‚„ã‚ã‚ã€‚ã€‚ã€‚

There's no need to give us a visual representation of actual size.

Have you no shame nads?

Posted by: countryboy

Posted by: nadirmg

friday - 05.09.08 - vertical push-pull abs calves

hang cleans
90 x 5
90 x 5
90 x 5
90 x failed on 4.5
80 x 5

unilateral corner press
30 x 8 - PR - up 5 lbs
30 x 8
30 x 8

arnie press
25 x 10
27.5 x 10 - PR - up 2.5 lbs
27.5 x 10

weighted chins
+20 x 5 - PR - up 7.5
+20 x 5
+15 x 5
+15 x 5
+15 x 5

unweighted chins
bw x 5
bw x 5
bw x 5

unilateral lat pull-downs
45 x 8
60 x 8 - PR - up 15 lbs
60 x 8

weighted crunches
75 x 8 - PR up 5 lbs
75 x 8
75 x 8

calf press - 3 sec pause btw reps at bottom
160 x 12 - PR up 25 lbs
160 x 8
135 x 10

remarks
hang cleans - next week i'm going for 5 sets of 90 x 5
arnie press - these felt good today. i can do more weight next week.
weighted chins - today i decided to challenge myself. ended up surprising myself by doing +20 lbs over my bw. even my last set at +15 today was 2.5 lbs heavier than my max last week. today i also met my first goal +20 x 5. goal II: +20 x 5 x 5.
unilateral lat pull-downs - big jump here today too. the pull-down station goes up in 15lb increments, so this was a major step up, plus it didn't give my rotator cuff any trouble either.
calf press - holy crap my calves were dying...
overall - good workout and going to continue to challenge myself like i did today. at the end of my 3 shoulder exercises the front of my delts were absolutely torched.

update: this morning i weighed in at 145 - 10 lbs up from when i started bulking

5 more lbs to go then i'm gonna cut for a month. oh and tomorrow i'm taking the GMAT. wish me luck!

Posted by: goob

Holy shit, have you been stealing volume from me? Mother of all sweet and holy...

Excellent hang cleans dude. Watch as you put the weight down, I almost fucked my back doing 100 and taking it back down from high position. But your form is probab;y better....

Posted by: nadirmg

thanks goob

i was actually wondering about how to let the weight down afterwards.. it seems to pull my shoulders and back forward unless i spend some extra energy to let it down in a controlled manner.

nah, i haven't stolen volume from ya. or maybe i have since you're doing the texas method?

Posted by: Built

I let it kinda bounce off my quads a bit as I lower the weight.

Posted by: nadirmg

Quote:

Originally Posted by Built

I let it kinda bounce off my quads a bit as I lower the weight.

ok, i'll give that a shot next week

Posted by: Built

Don't slam it, but you should be able to kinda "bump" it a bit before you put it down. You feeling your forearms come up from these? Trap? Delts?

Posted by: nadirmg

Quote:

Originally Posted by Built

Don't slam it, but you should be able to kinda "bump" it a bit before you put it down. You feeling your forearms come up from these? Trap? Delts?

yea, it's my trapezius that feels like it's getting pulled up and over my shoulders. not painful, but weird.

Posted by: Built

It's growing. You just watch.

Posted by: JailHouse

Good luck with the O lifts. All the people Ive ever seen that are hard core about are pretty chiseled. Vertical day is tomorrow for me, pray for me please..

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

Good luck with the O lifts. All the people Ive ever seen that are hard core about are pretty chiseled. Vertical day is tomorrow for me, pray for me please..

God speed, JH.

Posted by: SamEaston

Hey babe! Hope you're doing well

Posted by: nadirmg

aaaaaaaaah ok, so i took the GMAT today. FINALLY it's over.
turns out i got a much better score than i thought i did. and it's 20% higher than the score i got the first time.

we'll see if it's enough to get me accepted AND loads of scholarship money.

Posted by: Built

GOOD! Such a great feeling to get these stupid standardized testing things OUT of the damned way. Such a waste of time - but it's gotta be done.

Now go eat. Then lift something heavy. STAT!

Posted by: goob

Quote:

Originally Posted by Built

I let it kinda bounce off my quads a bit as I lower the weight.

Seems like a good idea. I was taking it down in a jerky fast motion putting shitloads of strain on my back. Not good.

Posted by: b_reed23

AWSOME job on the GMATS!!!!!

Posted by: Archangel

Great w/o's Brother N!!! Hope your test score helps you like you want it to my Friend, GOD Speed!!!

Posted by: nadirmg

tuesday - 05.13.08 - vertical push-pull

rack pulls
235 x 5
275 x 5
275 x 5
275 x 5
275 x 4

bent-over rows
135 x 8 - PR - up 10 lbs
135 x 8
135 x 8

unilateral DB rows
60 x 10
60 x 10
60 x 10

incline DB press
45 x 5
50 x 5 - PR - up 5 lbs
50 x 5
50 x 5
50 x 5

incline bench press
125 x 8
125 x 8
125 x 6

DB flys
30 x 10
30 x 10
30 x 10

weighted crunches on bosu ball
75 x 8
75 x 8
75 x 8

standing calf raises
bw x 8
bw x 8
bw x 8

remarks
rack pulls - felt much stronger on 275 today than i did last week. grip still weak on last reps on 4th and 5th set.

Posted by: katt

Damn nice WO Nads.....

geez 275 on the rack pulls??

Nads

.... oh great, now I think of you as a hair removal product..

Posted by: nadirmg

wednesday - 05.14.08 - quad dominant ham accessory and bis

back squats - ATG
195 x 5
215 x 5
225 x 5 - PR - up 10 lbs
225 x 5
225 x 5

front squats - ATG
145 x 8
145 x 8
145 x 8

split squats
90 x 10
90 x 10
90 x 0

standing BB curls
60 x 8
60 x 8
60 x 8

unilateral preacher curls
25 x 8
27.5 x 8 - PR - up 2.5 lbs
27.5 x 8

remarks
back squats - 10 more lbs to go and i'll have two wheels on both sides. i'm going for it next week!
front squats - had trouble with the bar sliding off my shoulders (sweaty)
split squats - my legs were fucked up at this point - hence no third set
BB curls and uni preacher curls - concentrated on controlled movements lowering the weight even if i had to cheat it up on the last couple of reps. veins were poppin'

overall - fought the urge clinging tinge of nausea the whole time i was in the squat rack. legs still rubbery 30 minutes later. i think i'm gonna be hurting tomorrow.

on a side note - these highschool guys came in and started pushing some heavy weights around. acting all tough and junk. they got on the smith machine and by the time they were on their last set they had less than i was squatting on a FREE BAR. they had some liddle biddy legs!!

Quote:

Originally Posted by katt

Damn nice WO Nads.....

geez 275 on the rack pulls??

Nads

.... oh great, now I think of you as a hair removal product..

thanks, katt. speaking of hair removal i've been thinking about shaving my legs....

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

back squats - ATG
195 x 5
215 x 5
225 x 5 - PR - up 10 lbs
225 x 5
225 x 5

remarks
back squats - 10 more lbs to go and i'll have two wheels on both sides. i'm going for it next week!

I see that you're still hoarding the PRs!

What kind of bar are you using?

225 is two wheels on each side where I go.

Posted by: nadirmg

Quote:

Originally Posted by Triple Threat

I see that you're still hoarding the PRs!

What kind of bar are you using?

225 is two wheels on each side where I go.

it's a 55 lb bar - heavier than usual, yea?
hah, i'm just enjoying the newbie gains. i'm sure they'll dry up before long and i'll have to work hard like the rest of you guys (and girls, of course).

Posted by: Pylon

Enjoy the newbie gains...how I miss them so....

Posted by: JailHouse

Quote:

Originally Posted by nadirmg

it's a 55 lb bar - heavier than usual, yea?
hah, i'm just enjoying the newbie gains. i'm sure they'll dry up before long and i'll have to work hard like the rest of you guys (and girls, of course).

oly bars are 45lbs. You might wanna ask some one at your gym to be sure.

Nice PRs dude

Posted by: Archangel

Great w/o's BRother N!!! Fantastic progress and PR's too!!! At my gym they have a 45# bar and a 55# bar, I like the 55# one because its thicker and easier to grip with!!!

Posted by: nadirmg

thanks dudes

yea when i first joined planet wimpyness i asked them about the bar because it felt heavier than the ones at golds. they told me it was a 55-pounder.

Posted by: JailHouse

Quote:

Originally Posted by nadirmg

thanks dudes

yea when i first joined planet wimpyness i asked them about the bar because it felt heavier than the ones at golds. they told me it was a 55-pounder.

I c. I never knew of that.

Posted by: the other half

keep up the hard work, and im telling you, one day you will step on the scale and its gonna read 165.

Posted by: nadirmg

friday - 05.16.08 - vertical pull-push abs calves

weighted chins
+20 x 5
+20 x 5
+20 x 5
+20 x 5
+20 x 5

unweighted chins
bw x 5
bw x 5
bw x 5

unilateral lat pull-downs
60 x 8
60 x 8
60 x 8

hang cleans
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

corner press
30 x 8
30 x 8
30 x 8

arnie press
27. 5 x 10
27. 5 x 10
27. 5 x 10

weighed crunches w/bosu ball
75 x 8
75 x 8
75 x 8

calf press
160 x 12
160 x 12
135 x 12

remarks
today i didn't have any PRs. but i did get all five sets of weighted chins with +20 today which means i'm moving onto my next goal for chins: +25 x 5 x 5. i also got all five sets with 90lbs on my hang cleans. felt really good today.

Posted by: Archangel

Fantastic w/o my Friend, Great job on the weighted Chins, way outta my league!!! I'm on pullup welfare, LOL!!!

Posted by: JailHouse

Id say thats an amazing job on the pull ups, Id be dead after that.

Posted by: Built

Screw the PRs - you trained hard and well.

Nice work on the chins and cleans.

Posted by: b_reed23

...What she said....

Posted by: goob

Good work on the chins.

I realised why you've been etting so good now. It was so obvious, but only if one was aware of the intracacies of Eastern philosophy and microclorean channelling.

Because I've been slacking so much, the energy usually used by me was re-directed via the Tao Sechzuan energy highways to you. So, by channelling this force, you have had access to a small amount of goob's special powers. The inner chi, has become reinforced by goob powers. You will be 120% more irresistable to women because of this.

Posted by: nadirmg

Quote:

Originally Posted by Archangel

Fantastic w/o my Friend, Great job on the weighted Chins, way outta my league!!! I'm on pullup welfare, LOL!!!

thanks, AA. the chins really aren't that great. i probably can't do 10 reps of them so..

Quote:

Originally Posted by JailHouse

Id say thats an amazing job on the pull ups, Id be dead after that.

thanks, JH. it really is a tough exercise - but the results pay off big time.

Quote:

Originally Posted by Built

Screw the PRs - you trained hard and well.

Nice work on the chins and cleans.

thanks, built! yea i was really happy with them.

Quote:

Originally Posted by b_reed23

...What she said....

thanks, billie!

Quote:

Originally Posted by goob

Good work on the chins.

I realised why you've been etting so good now. It was so obvious, but only if one was aware of the intracacies of Eastern philosophy and microclorean channelling.

Because I've been slacking so much, the energy usually used by me was re-directed via the Tao Sechzuan energy highways to you. So, by channelling this force, you have had access to a small amount of goob's special powers. The inner chi, has become reinforced by goob powers. You will be 120% more irresistable to women because of this.

i don't think you've been slacking at all. you've been channelling all of your energy into your workouts, especially the sprints - and the results speak for themselves. therefore, this inexplicable display of sheer animal energy is none other than my own raw innate awesomeness

thanks for awakening me to who i really am!

Quote:

Originally Posted by goob

You will be 120% more irresistable to women because of this.

that supposed to be some kind of fucking fortune cookie??

Posted by: nadirmg

saturday - 05.17.08 - hamstring dominant quad accessory tris

RDLs
245 x 5
265 x 5
265 x 5
275 x 5
275 x 5

GMs
125 x 8
135 x 8 - PR - up 10 lbs
135 x 8

leg curls
130 x 12
140 x 12 - PR - up 10 lbs
140 x 12

front squats
145 x 10
155 x 10 - PR - up 10 lbs
155 x 10

med. CG bench
145 x 8
145 x 8
155 x 8 - PR - up 10 lbs

weighted dips
30 x 8 - PR - up 10 lbs
30 x 8
30 x 8

remarks
RDLs - finally could pull off a couple of reps at 275 - grip strength is going up!
front squats - nailed 155. finally.
cg bench - really had to focus on this one - for some reason if i'm not 100% mentally into bench stuff i always do badly. will try to start out at 155 next time.

40 minutes - tanning by the pool PR

Posted by: Built

Outstanding.

So great to see your grip come up with your deads, and those front squats are ace! Keep it up.

Posted by: the other half

now you realize that once you by pass all my numbers im gonna quit visiting your journal.

keep up the hard work.

Posted by: Archangel

Good lookin w/o BRother N!!! Awesome PR's all across in here!!!

Posted by: b_reed23

I think you may have stolen all the PR for this week....DAMN YOU!!!

Posted by: katt

The 40 minute PR by the pool is my favorite.. lol

Posted by: SamEaston

What happen to Nad?? He overdose on PR's or something??

Posted by: goob

Quote:

Originally Posted by SamEaston

What happen to Nad?? He overdose on PR's or something??

His numbers were getting to close to mine. So I killed and ate him, cooked with a nice piri piri sauce.

Posted by: nadirmg

ouch, you guys only noticed i was gone yesterday?

long story short: next week is i'm moving back to texas so things have been really hectic. i haven't been logging my workouts online or meals for that matter, but i've been doing the best i can. albeit, 3 workouts a week, if i'm lucky.
once i get back to texas i'll be back here though.

so, a couple of PR updates:
back squats
4x5x235
weighted pull-ups
5x5x25
hang cleans
5x5x90

here are some update pictures. i was too lazy to mess with the lighting this time around. so you won't see as much contrast. i think my shoulders have made most of the progress this time around.

i'm about ready to start cutting for a month or so here. the only thing is i still really want to increase my pec size. i'm unhappy with the lack of progress that's happened there in comparison to my back, arms and shoulders, and legs.

hope it's well with you all.

Posted by: JailHouse

Whats up nads!!!! Still loookin strong bro, you can see a difference in your arms. How much do you weigh now a dayz?

Posted by: b_reed23

nice improvements for sure

you cut off your hair!!

Posted by: SamEaston

I noticed you were gone ages ago, i just didn't want to say anything because i was gone for a couple weeks myself and i wasn't sure if you had said that you were going and i just missed it. Sorry

Yeah, you're looking really good. Shoulders have increased a bit and i noticed the lats coming up a fair bit too. Nice job sir!

Posted by: nadirmg

Quote:

Originally Posted by JailHouse

Whats up nads!!!! Still loookin strong bro, you can see a difference in your arms. How much do you weigh now a dayz?

hey JH - thanks, dude. i'm noticing a difference in my gut too. continuing to eat a lot when not working out 3-4 a week... not a good idea. time to get back with it.

Quote:

Originally Posted by b_reed23

nice improvements for sure

you cut off your hair!!

yeees, sadly keeping the hair short comes with interviewing. i have one on monday with an investment company.

Quote:

Originally Posted by SamEaston

I
Yeah, you're looking really good. Shoulders have increased a bit and i noticed the lats coming up a fair bit too. Nice job sir!

thanks sam

yea, you were gone for a while there too. are you back regularly? or semi-regularly, like me?

Posted by: nadirmg

ah what the hell...

here's yesterday's and today's workout.

wednesday - 06.18.08 - horizontal pull/push abs and calves
rack pulls
285 x 5
285 x 5
285 x 5
285 x 4
275 x 5

bent over rows
145 x 8
145 x 8
145 x 8

one-armed db rows
60 x 10
60 x 10
60 x 10

incline db press
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

flat bench press
145 x 6
145 x 6
145 x 6

db flys
25 x 10
25 x 10
30 x 10

thursday - 06.19.09 - legs - quad dominant and biceps
front squats
195 x 5
235 x 5
235 x 5
235 x 5
235 x 5

front squats
145 x 8
155 x 8
155 x 8

goblet squats
45 x 8
60 x 8
60 x 8

standing barbell curls
60 x 8
60 x 8
60 x 8

seated db curls
25 x 6
25 x 6
25 x 6

Posted by: SamEaston

Good job on the Front Squats - killer diller!

Yeah, im back now. Actually going on holiday tomorrow for a week but im officially back for good after that. I was still working out, i just couldnt' be bothered to type it all out

Posted by: goob

Holy fuck. THose front squats wipe the floor with me.

If this keeps up I may have to kill and eat you after all.....

Posted by: nadirmg

So I haven't been around lately. But I have been busy and working out the whole time.

Here is my w/o for the past week. I've made some good gains, although I've been slacking on my squats. I hope everyone is doing great and I hope to get around to everyone's journals soon.

I'm moving up to Dallas on Saturday to start a new job with a investment company so things are crazy now. But I hope to get back on here regularly once things settle down. (hope being the keyword)

tuesday - vertical push-pull

rack pulls
235 x 5
305 x 5
305 x 5
305 x 5
305 x 4

bent-over rows
145 x 8
145 x 8
145 x 8

unilateral DB rows
65 x 10
65 x 10
60 x 10

incline DB press
55 x 5
55 x 5
60 x 5
60 x 5
60 x 5

incline bench press
125 x 8
125 x 8
125 x 6

DB flys
35 x 10
35 x 10
35 x 10

weighted crunches on bosu ball
80 x 8
80 x 8
80 x 8

standing calf raises
bw x 8
bw x 8
bw x 8

wednesday - quad dominant ham accessory and bis

back squats
195 x 5
185 x 5
225 x 5
230 x 5
230 x 5

front squats
155 x 8
155 x 8
155 x 8

split squats
85 x 10
85 x 10
95 x 0

standing BB curls
70 x 6
70 x 6
70 x 6

seated DB curls
30 x 8
30 x 8
30 x 8

friday - vertical pull-push abs calves

weighted chins
+35 x 5
+35 x 5
+35 x 5
+35 x 5
+35 x 5

unweighted chins
bw x 5
bw x 5
bw x 5

unilateral lat pull-downs
60 x 8
60 x 8
60 x 8

hang cleans
100 x 5
100 x 5
100 x 5
90 x 5
90 x 5

unilateral corner press
35 x 8
35 x 8
35 x 8

arnie press
30 x 10
30 x 10
30 x 10

weighed crunches w/bosu ball
80 x 8
80 x 8
80 x 8

calf press
160 x 12
160 x 12
135 x 12

saturday - hamstring dominant quad accessory tris

Romanian Deadlifts
245 x 5
265 x 5
265 x 5
275 x 5
275 x 5

Good Mornings
125 x 8
135 x 8 - PR - up 10 lbs
135 x 8

leg curls
130 x 12
140 x 12
140 x 12

front squats
145 x 10
155 x 10
155 x 10

med. close grip bench press
145 x 8
145 x 8
155 x 8

weighted dips
35 x 8
35 x 8
35 x 8

Posted by: Built

Nice to see you're still tearing it up at the gym, bud! I see some nice-looking numbers on the rack pulls and front squats.

This thread is, however, useless without update-pix.

Posted by: nadirmg

I'll hafta see if I can do something about that...

Posted by: JailHouse

Looks like every think is going nice. Good luck with the move.

Posted by: nadirmg

It's been a little over a week since I got up to Dallas. I've been working out at 24-hour Fitness.

Over the past week I got 2 new PRs:

Hang Cleans
5 x 5 x 100

Weighted Dips
3 x 8 x +45 (grabbed a 35 and 10 pound plate... thought the 35 was a 25 pounder... wtf?)

It's going to be at least two more weeks until my routine really settles down but I've got my sites on something now. I need to mix up my routine a little bit. I've been on routine Built gave me since late March and I think it's time to change things up.

I'm checking out some articles on T-Nation for ideas, but I really don't know how to change things up if I get rid of the big lifts (I do almost NO isolation work).

Maybe I should just stay on my good 'ol baby got back routine and lower the weights and up the reps for two weeks and then up the weight back up after that.

Anyone have any ideas? I'm thinking about going with the Texas method.

P.S. I can't find my camera's USB cord. No pics until I can find it

Posted by: Built

Hi there

Your split need not change all that much if you base it around heavy compounds and you're making good gains. I use some variation on BGB pretty much year round, with occasional breaks while I do short protein fasts (2 weeks at a time for example) or for specialization work (usually 6 weeks at a time). BGB is my bread-and-butter, "home" plan that I do to keep everything balanced in as simple and uncomplicated a way as possible. You can introduce small tweaks - change the rep range, change the workout order from straight sets to antagonist pairs, make minor changes in the exercises used (front squats instead of back squats, T-bars instead of bent over rows...) but keep the basic structure and you're sure to remain balanced front to back, top to bottom.

That said, if you're up for a little challenge, you could do a specialization if you like. Do you have an "upper" and a "lower" you'd like to bring up?

Posted by: the other half

hey, i think i know you. well, if it makes you feel better, we havent been around for a couple of months now.

best of luck with your new life in the little state of texas

Posted by: nadirmg

Built, are you writing anything these days? You haven't updated your blog in a while.

Quote:

Originally Posted by Built

Hi there

Your split need not change all that much if you base it around heavy compounds and you're making good gains.

That said, if you're up for a little challenge, you could do a specialization if you like. Do you have an "upper" and a "lower" you'd like to bring up?

I'm glad I won't have to change BGB much. I love it just the way it is but want to keep my body guessing. It's my first time to change/tweak a routine so I have no clue how long I should keep the changes before I revert back to the original.

I would love to concentrate on my shoulders and my hamstrings. The shoulders I have to be careful with because of my rotator cuff but I've reached a point where, provided I use commonsense, I should be ok.
Hamstrings - I think I'll throw in some GHRs. I wonder if I should sub GHRs for leg curls...

I went in to the old google document we were working on back in march/april to get some ideas, but the last half of it was missing...

Quote:

Originally Posted by the other half

hey, i think i know you. well, if it makes you feel better, we havent been around for a couple of months now.

best of luck with your new life in the little state of texas

Howdy, stranger. Are you guys just vacationing from the forum or from the gym?

Posted by: the other half

both. we have only hit the gym 2 time on a good week. i feel like a big squishy roll of goo. hopefully i dont look that bad.

Posted by: Built

Check the revision history on the doc. Whatever's missing is in there - it's like a wiki.

I've got a few partial projects in the hopper, but nothing I want to publish just yet.

Now, delts and hams would be a great block specialization. How comfortable are you with the following lifts:

Hang cleans / clean and press
Olympic bar corner press

Posted by: nadirmg

Quote:

Originally Posted by Built

How comfortable are you with the following lifts:

Hang cleans / clean and press
Olympic bar corner press

As easy as breathing.

Posted by: Built

Awesome.

Read this Get Built - Get Built - Q & A with the Iron Geek - Issue 4 - look for "Option 5:"
I'll set something up and send it to you by email.

Posted by: nadirmg

Thanks, Built!

Posted by: nadirmg

thursday - 08.21.08 - vertical pull-push abs and calves

rack pulls
275 x 5
275 x 5
285 x 5
295 x 5 - PR
295 x 5

bent over rows
145 x 8
155 x 8
165 x 7 - PR

unilateral DB rows
60 x 10
60 x 10
60 x 10

incline DB press
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

flat bench press
135 x 8
135 x 6
145 x 5

weighted crunches
+75 x 10
+75 x 10
+75 x 10

unilat. standing calf raises
bw x 10
bw x 10
bw x 10

Wish I could have done better on bench today but I didn't have a spotter and my arms were wiped from me PRs. One a brighter note, I'm feeling much more confident with my 60lb incline DB press. Maybe time to move up if I can get a spotter.

Posted by: JailHouse

Vary nice job on the bent rows. I would've started with the bench press prolly.

Posted by: nadirmg

Thanks, JH. Good idea. It may be time to change the order for my pull and push.

Posted by: Built

You might consider doing a little more warmup of some sort if you start with bench. I often start with bench too, but when I start with pulling I find I don't need as much warmup for bench.

Posted by: nadirmg

Hmmm. I normally do some basic stretches before I push/pull. What kind of warm-up are you talking about?

Posted by: nadirmg

Alright. Today was day one of your suggestion, Built.

Quote:

Originally Posted by Built

Awesome.

Read this Get Built - Get Built - Q & A with the Iron Geek - Issue 4 - look for "Option 5:"
I'll set something up and send it to you by email.

Today was Day 1 of specialization on delts and hams.
(What seemed like a good idea on the way to the gym will leave me hobbling tomorrow) Thanks a lot, Built

Military Press (standing, of course, or it would be MILITARY)
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
70 x 12
70 x 8
70 x 10
Felt fairly easy until I started going for high reps. Still though I can probably go up to 90 and then back it down to 80 when I need to.

Romanian Deadlifts
225 x 5
275 x 5*
225 x 5
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8

*Two things here: I realized I've been doing RDLs with the wrong form for a long time (greed to lift heavier and not safer...) when I almost hurt my back on the heavy weight (which I have been lifting but not solidly or consistently). So I swallowed my pride, dropped the weight 50lbs, and decided to do it with the right form, which was surprisingly hard. Go figure. Might try going up 5-10lbs next week.

All in all I'm surprised I could finish all my sets out at 225, so it wasn't all that bad.

For day 2 on Thursday I'm going to do this:

Unilateral Corner press
5 x 5
Arnie Press
8 x 10

assuming I can actually walk...
GMs
5 x 5
GHRs
3 x 8-12

Day 3 later this weekend will be maintenance on everything I didn't do tonight or Thursday. Haven't figured it out specifically what I'll do yet.

Today's workout felt great! I think I'll be able to grow some more on this

Posted by: nadirmg

Week 1. Block 1. Block Day 1. - 8/28

Hamstrings
RDLs
5 x 235 - went up 10 pounds from last time
5 x 235
5 x 235
5 x 235
5 x 235 - LPS
5 x 225 - LPS
5 x 225 - LPS
1 x 225 - it hurt sooooo good. but i could do any more - LPS

Deltoids
Military Press
5 x 90 - up 10 on there too
5 x 90
5 x 90
5 x 90
5 x 90 - LPS

Arnie Press superset Lat. Raises
25 x 10 - 15 x 10 - LPS
25 x 10 - 15 x 10 - LPS
25 x 10 - 15 x 10 - LPS

I did the lat raises sitting on a bench leaning forward to take the stress off my RC. Also trying to hit the back of my delt. too so... 2 birds 1 stone.
The LPS reeeaaaallllyyy adds some burn into those last 4 sets I do on hams and delts. Not to mention it wears my muscles out. But now that I'm home my muscles feel like... they've been massaged??? :wft:

Posted by: Built

Quote:

Originally Posted by nadirmg

(What seemed like a good idea on the way to the gym will leave me hobbling tomorrow) Thanks a lot, Built

Tee hee! Sigged!

Try this for warmup: Got Built? » High Intensity Interval Foreplay

Posted by: RasPlasch

I haven't been updating my journal as much. And I was worried that you hadn't been either. But I'm glad to see you're still going strong. Good job man.

Posted by: nadirmg

Edit: Update pics will be posted as soon as they finish uploading.

Alright. This weekend I moved out of my aunt's house and into my own apartment. This is means:

No unhealthy shit in the pantry/fridge
I can work out as late as I want without worry about coming back late
I'm MUCH closer to the gym.

I ended up not in some serious ... pain/soreness... i don't know what you call it, but after the first two days of the ham/delt specialization split the very very top of my glutes would feel completely exhausted and like they'd give out when I just bent down to pick up a pencil or something.

Moving into my apartment and doing a maintenance w/o just about killed me. So I took two days off to recover (plus it was Labor Day weekend).

Now I'm back. Here's today's workout.

for hams:
RLDs
145 x 5
225 x 5
235 x 5
245 x 5
245 x 5 LPS
225 x 8 LPS
225 x 8 LPS
225 x 8 LPS

got all my sets and reps in, with the correct form, and i felt the weight was challenging for all that.

the gym was really crowded, so i did only rdls and clean and press today.
for delts:
clean and press
90 x 5
100 x 5
110 x 5 - PR
110 x 5
110 x 5 LPS
95 x 8 LPS
85 x 8 LPS
85 x 8 LPS

i could have don't more weight here but since I was hang cleaning it before my press after 8 sets of RDLs my grip was crap. shoulders felt REALLY strong today.

Posted by: Built

Good job on the move, listening to your body when you needed to rest, and the shoulder-strength. I suggest using straps for RDLs on the days you do hang cleans first - I don't want your hamstring development being compromised because your HANDS were fatigued!

Posted by: nadirmg

wazzaaaaaaaaaa

Alright. Please laugh along with me. This is me back in March when I started lifting

And now, 5 months later

below is me - same shot on june 17th.

Back in March, again.

And now.

I finally took a leg shot. How are you supposed to take these things anyway??

Sorry for all the pics. But I gotta brag once every couple of months.

I never thought I'd be able to make these kinds of changes. Seriously. When I look at that picture of me in February flexing one flaccid arm I can't help but laugh at myself. Not because I looked stupid but because of the dramatic change that is in the next photo.

Here are a couple physique goals that I have. I'd like to continue working on my delts/hams for the remaining 5 weeks, and then do a specialization on my pecs and quads.

After that I'm going to cut. The weight (muscle) gains as well as the strength that came with it is GREAT. But some of those pictures have me thinking I look pudgy. Yeah, flex a bit and the muscles come out, but I don't want to be hiding under my 'extra layer' for much longer. Makes me feel chubby.

I know I haven't been around here a lot in the past 2 months but I want to thank everyone for all the encouragement, ass kicking, and whip cracking that you've done for me this year.

I'm not even CLOSE to being done, so please, keep it comin'.

And a big thanks to Built. Without her pointing me in the right direction, giving me tips, pointing me to links, articles and resources, I would be MUCH farther behind where I am now.

You guys are the BEST.

Posted by: Built

NICE WORK!

WOW - no more 'love handles on a skinny bitch" for you! You have REALLY thickened out!

Glad I could help. You were clearly worth bothering to invest the time in.

Posted by: Scarface30

shit man, your progress is outstanding!! great stuff there man

Posted by: nadirmg

Thanks, Scar!

Posted by: JailHouse

Good stuff bro! You made some vary noticeable progress in a short time. Whats the weight in the new pics?

Posted by: nadirmg

Thanks, JH. I'm still at 145. No weight gains in a while so I think most of the change is in body composition.

Posted by: nadirmg

Yesterday's workout

week 2 block 2 day 2
hams
RDLs (big surprise, right?)
135 x 5
225 x 5
235 x 5
235 x 5
235 x 5
235 x 8
235 x 8
235 x 8

(second day in a row of this weight and i did all the sets/reps. time to go up on the weight on the next block?)

delts
clean and press
95 x 5
105 x 5
95 x 5
95 x 5
95 x 5

arnie press s/s lat raises
27.5 x 10 - 15 x 10
27.5 x 10 - 15 x 10
27.5 x 10 - 15 x 10

Shoulders were WIPED out. But my back wasn't too tired, which was nice for a change. About to head up to the gym for my maintenance day.

Posted by: nadirmg

Today's workout week 2 block 2 day 3 (maintenance)

front squats
135 x 8
155 x 8
155 x 8

incline DB press
60 x 8
60 x 8
60 x 8

bent-over rows
135 x 8
155 x 8
135 x 8

weighted chins
+30 x 5
+30 x 5
+30 x 5

weighted crunches
+75 x 10
+75 x 10
+75 x 10

standing BB curls - nice and slow
60 x 8
60 x 8
60 x 8

Posted by: Built

Just dropping in to remind you to eat... it is extremely important that you eat enough to gain while doing this or you WON'T recover well. This type of training is very, very taxing.

</concerned mom>

Posted by: nadirmg

Yay! A rest day! No weights for me today.

So on a completely random note... I just started a myspace. Please, anyone/everyone add me? Many thanks.

MySpace.com - ~wyst~ - 27 - Male - LEWISVILLE, Texas - www.myspace.com/wyst3207

Posted by: RasPlasch

How tall are you? Cause you look thick for 145!

Posted by: nadirmg

Quote:

Originally Posted by RasPlasch

How tall are you? Cause you look thick for 145!

I'm only 5'5''. Thanks for the myspace add, rasp.

Posted by: nadirmg

*sigh*

Looks like I'm going to have to slow down on my block training.
1) Something in my right leg hurts. *
2) My shoulder (not the r/c problem one) apparently doesn't have enough time to recover between workouts. **

* This is been bothering me for a while (2-3 weeks). I first noticed it one day when I was just walking. A twinge of pain in the inner part of my right thigh when I move it laterally (inside or outside). Walking normally doesn't hurt unless I take a deep stride, but if I take a side step without being aware of how I'm moving my right leg, it hurts. I didn't injure it lifting, it just showed up randomly (at least I hope that's the case). For a while I just wrote it off as soreness or something but now it hurts down to me knee even when I'm sitting down. wtf.

**I figured I might not be ready to start on a new block today. The hang clean and press really took it out of my rear delt. Two reps of military press and I new if I did any more then I'd have a serious problem.

Being overzealous on the block training is causing my shoulder fatigue but the leg thing has me puzzled. Might need to look into seeing someone next week so I can get some specific stretching/rehab things to do.

Man! Right when I was really starting to pick up some momentum! %$@#!!

Posted by: Built

Back it off. Take a few days off entirely, eat, rest, do a bit of cardio so you don't go snaky (just go for a walk every day, that's enough) and do some re-hab/prehab work as you feel ready.

You can just pick this up again when you feel able. No biggie. We all have setbacks. Gotta train around your injuries.

Posted by: JailHouse

Does it hurt like bad doms or hurt like "oh shit I'm injured"?

Posted by: nadirmg

It hurt like, 'dammit, no!' kinda hurt.

Hasn't been giving me any problems at all since Sunday, though. I'm gonna rest through Sunday this week before I even think about lifting weights. Just to be sure. I don't want to wind up out of commission for half a year because I got impatient.

Posted by: Built

Smart man.

Can you do some pre/rehab stuff during the layoff? Maybe go for a swim and a hottub?

Posted by: nadirmg

well I was gonna try swimming today, but something weird is happening with my shoulder - actually the exact muscle that I strained two weeks ago.

it's twitching. sometimes muscles twitch but by the time you realize it and try to feel it twitching with your hand it stops. know what I mean?

well today my right rear delt has been twitching like CRAZY. since 8am, so over 4 hours. not constantly but off and on for 10-30 seconds at a time. it's doing it right now. i'm looking over my shoulder and can see it freakin' dancing right now. WTF.

not sure what to do. may it needs a good stretch with swimming? maybe i should leave it the hell alone?

Posted by: Built

Potassium?

Posted by: nadirmg

Quote:

Originally Posted by Built

Potassium?

It's been doing it off and on this whole day. 8am to as late as 10pm. Totally weird. Sure. I'll try some potassium. Sweet potatoes!

Posted by: Built

And bananas. I wouldn't worry about it - I've had these too. Get your electrolytes up - potassium, calcium, sodium.

Posted by: nadirmg

Had some more twitching/spazzing but nothing compared to yesterday. I'm tired of doing nothing so I'm gonna start swimming a bit 3-4 times a week for the next 1-2 weeks and see how I do.

Might do bananas before I swim but I'm really trying to stay away from simple carbs since I'm not very active these days.

Posted by: Built

Just get a potassium supp. I need one myself, actually.

If you're not in any pain, I say go for it.

Posted by: nadirmg

I've been productive tonight

I've got the potassium supplement plus a sugar-free fiber supplement I've been needing since I'm low carbing it, except for my 25g of fibrous veggies - just no brown rice or oatmeal, which I'm usually getting.

Also hit the pool for about 12 minutes of laps. I'm gonna sleep so well tonight. Swimming will kick your face in. Finished it up with 10 min in the sauna, 3 min in the hot tub, 5 min of steam room, and a 3 gallons of water that I'll be peeing every 1 hour or so during the night.

Posted by: nadirmg

I've been easing back into the gym for about two weeks now. I'm usually there 3 days a week. I'm gaining back the strength that I've lost over the past several weeks.

In fact I ripped a new PR on rack pulls this week: 315lbs.

My shoulders still have not fully recovered. I'm thinking what I need/want to do is this: continue working out but not hit my shoulders with heavy/direct exercises (ex. hang clean and presses).

I'm back on BGB and doing everything pretty much minus said exercises. I need to start counting my cals again because I know I haven't been eating enough.

I'm kind of at a crossroads though. I don't really want to get much bigger. Except for maybe my pecs. Anyway I'm toying with the idea of cutting. I'm pretty sure I can lose so fat, but I really want to lose the handles and pudge of fat over my lower abs. But I've gotta add in cardio.

Built, I've been reading your articles on doing cardio to help me set up how I'm going to do it. I want to get started on it Monday next week and am ready to drop the pudge!

Posted by: Built

You don't need to add in cardio to drop fat - but a little is good for your heart and your circulation.

I am SO sorry to hear of your ongoing shoulder-woes. Dammit. Are you working with a physiotherapist for it?

What is your diet looking like lately? You tracking at all?

Posted by: Merkaba

lol...curling in the squat rack! Righto!

Good progress in the body composition. This is my first time checking out this thread.

Posted by: nadirmg

Quote:

Originally Posted by Built

You don't need to add in cardio to drop fat - but a little is good for your heart and your circulation.

I am SO sorry to hear of your ongoing shoulder-woes. Dammit. Are you working with a physiotherapist for it?

What is your diet looking like lately? You tracking at all?

Nah, I haven't been seeing anyone to help me nurse it back to health. I don't have the money for it right now. I did see someone almost a year ago, so I'll most likely resume the rehab stuff he taught me.

My diet...

I've been eating healthy and clean. But I haven't been paying attention to how many cals I'm getting. Haven't been tracking in weeks. But I am consciously eating 20-30g of protein each time I eat (5-6x a day), and I know I'm getting eat least 60g of fat a day. So I can be too far off where need to be with my fat and protein. Fiber I'm keeping up with broccoli and spinach. Other carbs, however, I've been cutting drastically unless it's directly before/after a workout.

Speaking of which, I just did horizontal pull/push today and I'm famished. Dropping the carbs really does make me feel puney in the gym (but it's helping me start to look good naked).

Quote:

Originally Posted by Merkaba

lol...curling in the squat rack! Righto!

Good progress in the body composition. This is my first time checking out this thread.

Thanks, Merkaba - welcome to my thread... which I've not been posting in for a while. Anyways welcome! Is that you in your avi?

Posted by: nadirmg

Quote:

Originally Posted by Built

You don't need to add in cardio to drop fat - but a little is good for your heart and your circulation.

Really? I guess creating a calorie deficit and continuing to lift heavy is what does it then...

See, I'm already pretty lean for the most part. I just can never seem to get rid of the last little bit. That's why I thought I might need to add in cardio. I'd really rather not do HIIT <yawn>. lol

But I've always heard that people getting ready for competitions will do cardio to get down into the single digits. Eventually you gotta add in cardio, right?

What's the REAL story, Built?? Teach me!

Posted by: Built

They do a shit tonne of cardio because they started their cuts too late, and they think they're going to train off the fat.

Then end up training off the muscle, too.

You may benefit from a little HIIT at some point along the way, to mobilize fat stores so the steady-state cardio that ensues will have a fuel substrate that isn't muscle tissue, but most of your results will come from your diet.

You still dropping weight, or are you in maintenance now?

Posted by: nadirmg

Quote:

Originally Posted by Built

You may benefit from a little HIIT at some point along the way, to mobilize fat stores so the steady-state cardio that ensues will have a fuel substrate that isn't muscle tissue, but most of your results will come from your diet.

You still dropping weight, or are you in maintenance now?

I haven't weighed myself in weeks but my shirts still fit tight and I haven't noticed my pants getting ANY baggier, so my guess is that I haven't lost much.

In terms of strength, I'm still pushing myself to make gains where I can but I'm probably maxed out on stuff with my gimp shoulder like it is. Strength did go down in my weeks off but I've regained most of that ground I lost.

I take some pictures so I can compare and see what's happened over the past couple weeks.

Posted by: Built

Track your calories and your weight so you can see what's happening. If you have some notion of your maintenance calories, drop those by 20% starting now. Or Monday if now is too fast.

Posted by: nadirmg

Alright, I believe my maintenance to still be around 2500 calories. I'm still lifting about the same amount I was when I was lifting my heaviest and eating 3000+. So I'm going to shoot for 2000, maybe 2100. And see how I do.

Incidentally about 2000 is what I've been eating at these days anyway. I may not have been 'tracking' my cals, but I do have a good idea of what I've been eating. It generally follows something like this:

Breakfast:
4 whole eggs w/olive oil
1 tbsp of FF cream cheese

Mini meal:
1 scoop protein
15 almonds

Lunch:
1.5 cups of broccoli
5-6 oz boiled boneless skinless chicken breast

mini meal:
1 scoop protein
15 almonds

workout shake:
1 scoop protein
2 tbsp dextrose

dinner:
1 brick of frozen spinach
1 can of tuna
1 tbsp of FF cream cheese

snack
1/2 cup FF cottage cheese
1 tbsp peanut butter

Roughly it works out to the below screenshot:

Really sucks not having my morning oatmeal and a piece of fruit right before workouts. 'Welcome to cutting', right?

Posted by: nadirmg

10.26.08 - lower - quad dominant ham accessory

back squat
185 x 5
225 x 5
225 x 5
225 x 5
225 x 5

back squat
135 x 8
145 x 8
135 x 8

split squats
85 x 10
75 x 10
no third set

standing BB curls
70 x 8
70 x 8
70 x 6

seated high incline DB curls
25 x 8
25 x 8
25 x 8

those split squats did me in today.

Posted by: Built

Split squats are intense. All that balancing.

Good job.

Posted by: nadirmg

So, Built. A while back I commented on how you haven't posted any new articles on your blog. You said you had some ideas/things you were working on.

Are they done yet?? Inquiring minds want to know.

Posted by: Built

Ahhh, you got me. Yep, I've got a few things in the hopper at the moment, but nothing ready to roll. Current interests of mine include satiety, glucose uptake, steroid-readiness and precontest prep.

Posted by: nadirmg

Quote:

Originally Posted by Built

Ahhh, you got me. Yep, I've got a few things in the hopper at the moment, but nothing ready to roll. Current interests of mine include satiety, glucose uptake, steroid-readiness and precontest prep.

I motion for precontest prep! I'd love to get the breakdown on how to methodically lose that last bit of fat.

Posted by: Built

Precontest prep isn't about fat loss - it's about preparing the sculpture for display. It's a manipulation, not a diet.

Stubborn fat loss though, that's another baby of mine.

We'll talk...

Posted by: Merkaba

Quote:

Originally Posted by nadirmg

Thanks, Merkaba - welcome to my thread... which I've not been posting in for a while. Anyways welcome! Is that you in your avi?

Yea thats me. Thanks alot to Built actually.

Quote:

Originally Posted by nadirmg

Really? I guess creating a calorie deficit and continuing to lift heavy is what does it then...

This is the epiphany that so many don't understand.

Quote:

Originally Posted by nadirmg

But I've always heard that people getting ready for competitions will do cardio to get down into the single digits. Eventually you gotta add in cardio, right?

What's the REAL story, Built?? Teach me!

And i bet that those you "heard" it from either were on "help" themselves or had either read it out of a magazine from someone who had a little extra "help" holding onto muscle density while doing that cardio as well, making it that much more targeted to fat.

Posted by: nadirmg

Quote:

Originally Posted by Built

Precontest prep isn't about fat loss - it's about preparing the sculpture for display. It's a manipulation, not a diet.

Stubborn fat loss though, that's another baby of mine.

We'll talk...

Looking forward to it!

Posted by: nadirmg

Quote:

Originally Posted by Merkaba

Yea thats me. Thanks alot to Built actually.

And i bet that those you "heard" it from either were on "help" themselves or had either read it out of a magazine from someone who had a little extra "help" holding onto muscle density while doing that cardio as well, making it that much more targeted to fat.

Built has helped me out a ton too. I know I'd still be a skinny bastard if she hadn't.

Your pics look great, dude. And all natural, eh? Props.

Posted by: nadirmg

10.28.08 - Vertical Pull-push
weighted pull-ups
+35 x 5
+35 x 5
+35 x 5
+35 x 5
+35 x 5

un-weighted pull-ups
bw x 8
bw x 8
bw x 8

unilateral pull-downs
50 x 10
60 x 10
60 x 10

unilateral corner press
35 x 8
35 x 8
35 x 8

calf press
90 x 10
135 x 10
135 x 10
90 x 10

I weighed myself yesterday (148). Today I was 147. Looks like I didn't lose much muscle during my weeks off. Still a good 15 lbs heavier than I was back in March

I'm really excited about the cut that I'm on but on day 3 I'm already missing carbs.. oatmeal, beans and rice.... Built, today I'm going to go back and read your carb-cycling article.

How do you feel about refeeds during cuts? Maybe that's just plain counter-productive (stupid)?

Posted by: Built

Refeeds are GOOD!

As you lean out, you need 'em more and more.

Nice work on the weighted chins! And Merkaba is indeed natty. Remarkable physique.

You're not doing so bad yourself...

Now, the carb cycling. I can set you up if you like. PM me this and I'll run some numbers:

LBM
Desired average calorie limit
Roughly how many grams protein you find comfortable
Roughly how high and how low your carb limit seems to feel
A ballpark of how many grams of fat you like to consume
Remind me it's for a four-day split.

I have a little calculator I built that spits out the numbers.

Posted by: nadirmg

Quote:

Originally Posted by Built

Refeeds are GOOD!

You just made my day!

Quote:

As you lean out, you need 'em more and more.

That's kinda what I've been doing for a while now - but it's always been because I just felt like eating carbs and not because it was a planned refeed. Usually it'd been a day on the weekend when I'm not working out and just resting.

Posted by: RasPlasch

.......Where'd you go?

Posted by: nadirmg

I'm still lifting! In fact, I did a vertical pull-push split today.

The busy season at work is right now - plus with the holidays I'm only getting into the gym 2-3 times a week. But I haven't lost any strength in my lower body.

My shoulders have lost a lot of strength since I'm still resting them.
And my lats aren't able to pull off weighted pull-ups like they used to (5 X 5 X +35). But hey, I'm still lifting through the busy time and that's what matters.

I'd say the main reason for my losses is that I'm not eating right. Bad bad bad!!!!
Can't wait to get really disciplined again, though.

Happy holidays all!

Posted by: Built

<polishes off main course of sweet potato pie>

Did you mention bad eating? LOL!

<pats tummy, remembers what it used to be like to have abs>

Really digging the 'tar!

Posted by: RasPlasch

Well look who's back!

I hope you start updating more often.

Posted by: nadirmg

Yeah yeah.... I know.

I've noticed that when I'm really disciplined with my diet I'm more diligent with updating here. I've been writing down my workouts in my spiral, just not here... lazy.

Posted by: nadirmg

4 more days and I'm back to the gym and my diet.

Happy new year

Posted by: RasPlasch

Yay! haha.

Hope your return to the gym goes well.

Happy new year to you too.

Posted by: nadirmg

My return to the gym was shortlived. I got sick for about two weeks and had ZERO appetite.

I can tell I'm much softer in the legs and can clearly see I've lost some size in my pecs... kind of frustrating. At least I kept with drinking lots of protein and eating my fats though, so it ended up being like a really intense cut.

I started going back in this week and have set some preliminary goal areas. My legs are PLENTY strong (and big). I don't want to make any more size gains there. In fact, I'd just like to tone up my legs and maybe get some extra room in my jeans. So for squats, I'm backing down the weight and upping the reps. I'll have to do more core work to make up for the decreased intensity though. That's ok because summertime is coming.

My shoulders have been long ignored and I'm tired of not having them. Here's my problem though. Yesterday when I started warming up for some hang cleans, I started with the oly-bar empty. After I clean it, it HURT my shoulders when I would drop it back down. Something about the rolling forward movement really bugs my shoulders.

I'm not sure how I'm going to build any size in my shoulders without hang cleans and military presses (my RC hates those too). So I'm hoping to rebuild some general strength with corner presses, arnie presses and lat raises (yes, Built, I have been reading your blog). Maybe in a month of doing this I'll be able to ease back into hang cleans.

I'm also going to reintroduce the rehab exercises that I was doing when I first injured my shoulders. Maybe that will toughen up my insertions on my delts, because that's where the pain comes from.

Anyways, I may not be posting, but I am lifting. Gotta decide how to spend my time wisely these days. Hope everyone is doing well!

Posted by: RasPlasch

Glad to see you are back. And still alive.

Posted by: the other half

hope the lifting goes well and you find a way to get past the shoulder probs.

how is life in general going for you know that you are back in the big state?

Posted by: ZackAttack

Admire the discipline you have with your diet

Posted by: nadirmg

Quote:

Originally Posted by ZackAttack

Admire the discipline you have with your diet

Thanks dude.

Quote:

Originally Posted by the other half

hope the lifting goes well and you find a way to get past the shoulder probs.

how is life in general going for you know that you are back in the big state?

Same here. I'm beginning to think I may have got myself in a tight spot I won't be able to get out of. The thing that is starting to get me down is that, if I keep lifting like this, I'll look great everywhere but have non-existent shoulders.

Life in Texas is great. I bought a motorcycle. Fun. Living in the DFW area is fun and it's close to home, which is nice. The job I have is alright. Probably won't stick with it through retirement but these days it's nice to have a job. Period.

How about you and your lovely spotter?

Quote:

Originally Posted by RasPlasch

Glad to see you are back. And still alive.

What's up Rasp! Still hitting the gym? Any plans for spring break?

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

Thanks dude.

What's up Rasp! Still hitting the gym? Any plans for spring break?

Hey man! Yes I am sir. And it is going swell.

Cancun Mexico is my plan for spring break. Going there with a buddy and staying in a 5 star hotel. It'll be good shit. Lots of drinking so my lifts are going to fall. But I need a break anyways.

How about you?

Posted by: nadirmg

Decided to throw in a little bit of swimming. It seriously kicks my butt and it will be good for my shoulders. Did about 15 minutes yesterday and man I was wiped out.

Quote:

Originally Posted by RasPlasch

'spring break'? what is this strange thing you speak of?
dude. i work now.

Posted by: RasPlasch

Lol! Oh yeah/ I forgot you have a life, unlike me.

What do you do for a living?

Posted by: nadirmg

Quote:

Originally Posted by RasPlasch

Lol! Oh yeah/ I forgot you have a life, unlike me.

What do you do for a living?

Lol yeah, my life didn't really begin until I was 21. You'll get there

I work at Fidelity Investments.

I've been having a tough-love conversation with myself. It's been a year since I started lifting weights and I've gained 10 pounds since then. Despite not lifting weights diligently and not eating at maintaintence for a month, I haven't lost of the weight.

Although if I'm honest with myself, I'd have to admit that its probably due to the recomposition of my body. Dammit no!!

Part of it has been due to my laziness, not wanting to always prep/take food around with me. This week I'm going to try and get back in routine of eating right (eating enough and cutting out bread). I also want to start going in to the gym again at least 3x a week and build into what I can manage beyond that.

No more pity party because of my injury.

Posted by: katt

Yeah, that's the thing... once you start slacking on your diet .. It doesn't take long to start that downward spiral... I should know, I think I'm the worst at it..

Except for now that we are on track... but it's so hard - our gym is right next to Albertsons.. so if you workout in the morning, you come out of the gym and smell donuts cooking... or if it's in the evening it's the greasy deli chicken..

Posted by: Built

Quote:

Originally Posted by nadirmg

My return to the gym was shortlived. I got sick for about two weeks and had ZERO appetite.

I can tell I'm much softer in the legs and can clearly see I've lost some size in my pecs... kind of frustrating. At least I kept with drinking lots of protein and eating my fats though, so it ended up being like a really intense cut.

I started going back in this week and have set some preliminary goal areas. My legs are PLENTY strong (and big). I don't want to make any more size gains there. In fact, I'd just like to tone up my legs and maybe get some extra room in my jeans. So for squats, I'm backing down the weight and upping the reps. I'll have to do more core work to make up for the decreased intensity though. That's ok because summertime is coming.

My shoulders have been long ignored and I'm tired of not having them. Here's my problem though. Yesterday when I started warming up for some hang cleans, I started with the oly-bar empty. After I clean it, it HURT my shoulders when I would drop it back down. Something about the rolling forward movement really bugs my shoulders.

I'm not sure how I'm going to build any size in my shoulders without hang cleans and military presses (my RC hates those too). So I'm hoping to rebuild some general strength with corner presses, arnie presses and lat raises (yes, Built, I have been reading your blog). Maybe in a month of doing this I'll be able to ease back into hang cleans.

I'm also going to reintroduce the rehab exercises that I was doing when I first injured my shoulders. Maybe that will toughen up my insertions on my delts, because that's where the pain comes from.

Anyways, I may not be posting, but I am lifting. Gotta decide how to spend my time wisely these days. Hope everyone is doing well!

Just getting caught up here...

I am SO sorry to hear of your shoulder pain. I've gone though this and it sucks - I had to give up pressing for eight months a few years back and it drove me NUTS. Patience is not a natural fit for me.

The corner presses and Arnies will do your shoulders a world of good. If those movements don't hurt, stick with 'em. I've had excellent development from those movements, and they seem to help them stay healthy, too.

With regard to the wheels - it's actually the low-rep stuff that promotes "tonus" - hardness. I have found - on me, anyway - that the higher-rep leg work builds size better than the lower rep stuff; kinda makes sense when you consider we walk around on our legs all day.

Just a thought. You'll surely find what works best for you.

Posted by: nadirmg

Quote:

Originally Posted by Built

Tell me about it. I freakin' hate not being able to do hang/cleans. They were my favorite shoulder exercise and was what was REALLY building up my delts.

Quote:

The corner presses and Arnies will do your shoulders a world of good. If those movements don't hurt, stick with 'em. I've had excellent development from those movements, and they seem to help them stay healthy, too.

Yep, I'm able to do these with ZERO pain. I'm adding in lateral/forward delt raises to try and rebuild some simple strength in areas that need some rehab.

[/quote]With regard to the wheels - it's actually the low-rep stuff that promotes "tonus" - hardness. I have found - on me, anyway - that the higher-rep leg work builds size better than the lower rep stuff; kinda makes sense when you consider we walk around on our legs all day.

Just a thought. You'll surely find what works best for you.[/QUOTE]
Thanks. I definitely need to get back into exercising my legs. They're such a powerhouse of fat burning potential that I can't ignore them. Plus, soft legs are just gross.

Quote:

Originally Posted by katt

Yeah, that's the thing... once you start slacking on your diet .. It doesn't take long to start that downward spiral... I should know, I think I'm the worst at it..

Hi Katt. I'm so glad to see some of the good 'ol vanguard is still in the gym. Yeah, I think part of my problem was that I never REALLY came back from the holidays with regard to my diet. I wasn't pigging out or anything, mind you, I just wasn't monitoring and regulating like I should.

Hopefully I'll get my stringent with that over the next week.

I'm moving out of my apartment and into my aunt's place this weekend. She's going on a yacht trip until Sept 2010 and I'm dog/house sitting for her - probly saving about $800 a month.

Once the move is over and my stuff is in storage, I'll be able to put more time/thought into my workouts/diet.

Over the next week, though, I'll be slowly moving forward towards a clearly defined routine.

Posted by: nadirmg

I spent yesterday reminding my muscles how to lift weights. I was surprised that I hadn't lost as much strength as I thought I had, based on what shows in the mirror. At the same time, I didn't push myself because I want to make sure I'm still using the correct form before I try to get back to my strength levels of 3 months ago.

Feels good to be sore. It'll be even better tomorrow. Also feels good to eat more

tuesday - 02.24.09 - horizontal pull-push abs and calves
rack pulls
225 x 5
275 x 5
295 x 5
295 x 5
295 x 5

bent over rows
135 x 8
135 x 8
135 x 8

unilateral DB rows
50 x 10
50 x 10
50 x 10

incline DB press
50 x 5
52.5 x 5
55 x 5
55 x 5
55 x 5

flat DB press
40 x 8
40 x 8
40 x 8

weighted crunches
+60 x 10
+60 x 10
+60 x 10

unilat. standing calf raises
bw x 10
bw x 10
bw x 10

Posted by: katt

ahhh.. rack pulls. I haven't done those for a long time.. I love those things!

Nice job N

Posted by: nadirmg

SORE!

I'm laying off the weights until after I move out of my apartment this weekend. No need to be suffering DOMS from not lifting for a month while I carry furniture down 3 flights of stairs.

Posted by: the other half

now what kind of thinking is that?
you must be educated!!!!

great job on the rack pulls. like katt said she really likes those and i like watching her do them. they are to hard for me to do!!!!!

Posted by: nadirmg

against my better judgment, i did go in and do legs the day before i moved out of my apartment. 3 days later and i'm still limping around and avoiding stairs.

02.27.09

legs - quad dominant - biceps
back squats
135 x 5
185 x 5
205 x 5
225 x 5
225 x 5

front squats
135 x 8
135 x 8
135 x 8

db lunges
20lbs x 10 (each leg)
20 x 10
20 x 10

standing bb curls (short bar)
bar +20 x 6
+30 x 6
+40 x 6

after work i'm going in and will be doing my vertical pull-push day. pull-ups and RDLs.

Posted by: nadirmg

below is my workout from last night after work.

03.02.09 - vertical pull-push abs/calves
weighted pull-ups
+25 x 5
+30 x 5
+35 x 5
+30 x 5
+25 x 5

pull-ups
bw x 8
-80 x 8 with 2-sec negs
-80 x 8 with 2-sec negs

uni-lat arm pull-downs
50 x 8
40 x 10
40 x 10

calf press (3 sec pause at bottom between reps)
90 x 12
90 x 12
90 x 12
^
Supersetted with
V
planks
45sec
45sec
45sec

corner press
35 x 6
40 x 6
40 x 6

arnie press
25 x 8
27.5 x 8
27.5 x 8

db lateral raises
8 x 10
8 x 10
decided to stop here even with the low weight because i know my RCs were tired.

Posted by: the other half

good to see u back in the gym. when the shoulder does get better you are gonna start throwing some pretty good weights around. and then we will never be able to stop you.

Posted by: nadirmg

saturday - 03.14.09 - legs - hamstring dominant/quad accessory
RLDs
135 x 5
205 x 5
225 x 5
225 x 5
225 x 5

front squats
135 x 8
135 x 8
135 x 8

CG bench
135 x 8
135 x 8
135 x 8

Dips
+25 x 8
+35 x 8
+35 x 8

03.16.09 - horizontal pull/push -
rack pulls
225 x 5
275 x 5
275 x 5
285 x 5
285 x 5

bent over rows
135 x 8
135 x 8
135 x 8

unilateral DB rows
55 x 10
55x 10
55 x 10

incline DB press
50 x 5
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5

flat bench
135 x 3 - shoulder felt SUPER funky so I stopped chest here for the day and switched to some shoulder rehab

forward delt raises s/s lateral delt raises
8lb x 10 x 10
8 x 10 x 10
8 x 10 x 10

I can tell my shoulders are really out of shape because they were screaming at me after those little 8lb dumbbells.... oh well. It's somewhere to start and I don't see any point in trying to make gains in my chest/shoulders when my delts/RCs are obviously in need of some fundamental conditioning.

My conscience has been nagging at me about my diet. I know I haven't been eating enough. Most of that comes from being lazy about food prep. Today I putting something on paper (probably for a month's time with lower/higher carb days) as another place to get back into a more strictly regimented diet.

Going half-assed on my diet (and I don't mean eating potato chips) while trying to rehab my shoulder just doesn't make sense...
Today or tomorrow morning I'm doing squats.

Posted by: nadirmg

thursday - 03.14.09 - legs - quad dominant/ham accessory - biceps
back squats
135 x 5
185 x 5
205 x 5
205 x 5
205 x 5

front squats
135 x 8
135 x 8
135 x 8

split squats
65 x 10 (each leg)
65 x 10
65 x hell no i was too tired

standing db curls
27.5 x 6
30 x 6
32.5 x 6

incline db curls s/s close grip pull-downs
27.5 x 6 <---------------> 50 x 10
27.5 x 6 <---------------> 50 x 10
27.5 x 6 <---------------> 70 x 10

planks
45 sec
45 sec

stairmaster
fat burner - lev. 7 - 10 minutes

Posted by: katt

Dang dude - you're legs are going to hurt.

Yeah that diet thing is pretty important.. just look at it this way, it's so hard to really start it - but once you get going, it does get easier.

Posted by: nadirmg

Quote:

Originally Posted by katt

Dang dude - you're legs are going to hurt.

Hah, that's the idea kitteh katt. I'll be disappointed if I'm not limping.

P.S. People at work have been eating that instant oatmeal with the mable syrup artificial flavoring. I can smell the sugariness from my cubicle. Waves of nausea are assualting me.

Posted by: RasPlasch

Awww man. Have fun walking around tomorrow.

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

No whining

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