From Fat Bloke, to Yoked

NordicNacho · 01-16-2007, 08:55 PM

Stats

6'7" 271 pounds to much beer and mexican food

Goals: I need to get back in Basketball shape I like to play like a small forward or shooting guard so I need to lean up to get my quikness and vert back and stay strong so hard fouls taking it to hole don't hurt to much or even better hurt those who try. My lower back is really weak right now so I got to strengthen that so I spend less time at the chiropracter

Workout Plan:Max-OT plan http://www.ast-ss.com/max-ot/max-ot_intro.asp
Looks like a cool plan I've been on it for a week and have been sore all over so it must be working.

Supps

Natures Science Multi Vit
Sci Fit TZ3 Stack, Pro MRP 10pd, Caffeine pills
ON 100% Gold Whey 10pd, On Creatine Powder 2000 grams
Xyience XM2 10pd
BSN No-Explode
EAS 100% Whey
Kirkland Fish Oil, 400 pills

Thats it for know but Im going to order some more tommorrow

Workout today
Biceps
Barbell Preacher Curl, 95-6 105-6 105-6
Dumbell Incline Curl 40-6 45-6 50-5

Triceps

Barbell Lying Triceps Extension, 95-6 105-6 105-5
Cable Pushdowns 160-6 160-6 160-6 thats all the weight they got at balleys
Triceps Extension on machine - 50-6 50-6 60-5

Still got to do cardio tonight
Burpees

I'll post picks tomorrow. It won't be pretty But should keep me motivated.

NordicNacho · 01-18-2007, 04:35 PM

yesterday worked out shoulders

Military Barbell Press on smith machine
6-155 X 3
Seated Dumbbell Press
6-65 6-70 6-70
Standing Side Lateral Dumbbell Raises
30-6 40-6

Cardio
Burpees 95

goandykid · 01-18-2007, 05:00 PM

Nice to see a journal, keep up the good work.

NordicNacho · 01-21-2007, 09:40 PM

Thanks for stopping by goandykid and for the kind words

friday

chest and legs
didn't write down the weight lifted so sort of guessimating

Flat Barbell Bench Press
6x225 6x245 5X255

Incline Dumbbell Bench Press
6X80 6X80 5X90

Dips

2X6XBWplus 30
sucks I need to get a dip belt. Have to use a belt connected to a machine to add weight

I did leg press and squats on a machine
don't remember the weight. but my legs are very weak I have neglected them to long.

Partied hard on Friday and Saturday excuse my brothers birthday

NordicNacho · 01-21-2007, 09:41 PM

Sunday Back my Fav

Hammer strength Iso-Lateral Rowing

wm up 10X90 10X180 6X270
6X340 5X390 5X390

Seated Cable Rows
6x160 2x6x200 this is all the weight this machine has at my gym so this is the last time i do these.

Lat Pull-downs This machine uses compressed air so it gets heavier as you pull down a great workout
wm 10x120 10x200
6X260 6X260

Pull Ups

6X240 6X260
6X260 6X260 6X280

worked out Abs on the swissball and did other ab exercises

I've been on this progam two weeks and am loving it. Getting bigger and stronger plus I don't have to spend a bunch of time in the gym.

goandykid · 01-21-2007, 10:06 PM

NP, you stopped updating I figured it was goign to be shortest journal ever.

NordicNacho · 01-21-2007, 10:38 PM

Quote:

Originally Posted by goandykid

NP, you stopped updating I figured it was goign to be shortest journal ever.

First time I've ever done this kind of thing should be cool to see the progress. Lot of information and cool people here on Iron Mag think you'll be stuck with me for a while

goandykid · 01-21-2007, 10:41 PM

Glad to hear. I always wanted to make a journal, I probly will in a few months. I keep track of my own lifts in a workout binder, but moving it onto IM would be nice.

Like I have a printed version of what to do on that set day, but after every workout I pencil in updates on how much weight and if I got more reps out. Either way, online or not, it certainly helps. Keep the progress up, maybe I'll make mine soon.

Spud · 01-22-2007, 05:52 AM

Quick question, how do you fit onto the bench? It would seem like your ass should be falling off the bench making it very awkward. Do you have a special, elongated version or something?

NordicNacho · 01-22-2007, 10:22 AM

Sort of a problem

I can't use the decline and incline benches that have the barbell racks. Im to big so I just use the dumbell benches but its sort of weird when your head is off the bench on the declines. Flat bench is fine cause i can just slide down.
thanks for stopping by

ReproMan · 01-22-2007, 10:30 AM

Quote:

Originally Posted by NordicNacho

Sort of a problem

I can't use the decline and incline benches that have the barbell racks. Im to big so I just use the dumbell benches but its sort of weird when your head is off the bench on the declines. Flat bench is fine cause i can just slide down.
thanks for stopping by

Take an adjustable bench and move it to the power rack, then you can put the pins wherever you want them.

NordicNacho · 01-22-2007, 10:34 AM

Good idea I'll have to try that.

thanks

ReproMan · 01-22-2007, 10:59 AM

Quote:

Originally Posted by NordicNacho

Good idea I'll have to try that.

thanks

My pleasure.

NordicNacho · 01-22-2007, 05:15 PM

Just Cardio and Abs today

HIT Cardio

8 sprints of 80 yards on a dirt track. gradually speed up, sprint walk back and then sprint again. First time I've ever done this its a good workout.

abs- working them out on the swiss ball. still sore from yesterday. this what i do on the ball

later

goandykid · 01-22-2007, 09:31 PM

Swiss ball works wonders. Whats your reg ab routine look like? I jsut go heavy on that curling machine then 3xmax on the swiss ball.

NordicNacho · 01-23-2007, 12:06 AM

I used to do a bunch of crunches, jackknifes, leg raises. This ball is killing my abs they are not used to it. I've just been doing crunches on it and sitting on it while I watch tv. Im sore all over

I got a bad lower back hopefully with a stonger core I can do deads and not worry about having it go out.

camarosuper6 · 01-23-2007, 12:34 AM

Max OT is a good program. I use it as well.

Good work. Remember to really focus on those heavy compound movements and dont use machines unless you have too.

Good luck.

NordicNacho · 01-23-2007, 10:10 PM

Thanks for stopping by

I try to use compound movents but it hard whwn you don't have a spotter so i've been using dumbells when i can instead of a barbell.

Chest
Incline Dumbell Bench Press wmup 10-30 10-50 1-80
6-90 0-95 could not get it started

6-90 6-90
Flat barbell Bench Press wmup 10-135 6-205 5-225 First time using the real bench not the smith machine. Barely got the last one up nothing like the fear of embarrassiment to make you get that last one up

decline dumbell press 6-100 the dumbells at my gym only go up to 100 so got to figure something out.

Cardio

HIT 8 sprints 80 yds

abs worked out on the swiss ball. tommorrow is back my fav

new body weight is 264.1 Down 6.9 pds in a week

DOMS · 01-23-2007, 10:25 PM

Congrast on losing weight!

I don't know what your BF is, but might that be too fast? You don't want to lose muscle along with the fat.

goandykid · 01-23-2007, 11:45 PM

What too fast?

goandykid · 01-23-2007, 11:47 PM

How do I subscribe to this or any other thread? Does it just tell me updates on postings?

DOMS · 01-24-2007, 07:08 AM

Quote:

Originally Posted by goandykid

What too fast?

The weight loss may have been a bit fast. It you're losing more than a pound or two, some of it the weight loss may be muscle.

To subscribe to this thread, go the the "Thread Tools" menu above, click on it, then click on "Subscribe to this thread."

goandykid · 01-24-2007, 10:56 AM

Thanks

NordicNacho · 01-24-2007, 11:09 AM

Hey Dom

I think its going to slow down this next week. Last week I weighed myself in the afternoon this last time in the morning so that might of added a few pounds Thanks for stoping by

NordicNacho · 01-25-2007, 01:06 AM

Back

dumbell rows wmups 10-45 10-70
6-100 not enough weight can't do these anymore

Hammer strength Iso-Lateral Rowing 6-280 6-330 6-350

Chin ups 6-240 6-280 5-300

V bar pull downs 6-260 6-270 6-280

no cardio today my legs are sore as hell after sprinting for two day in a row.

NordicNacho · 01-25-2007, 11:02 PM

Shoulders and triceps

Seated Dumbell Press wmup 10-30 8-40 1-60
6-70 6-75 6-50 last set when all the way down and went really slow on the downword motion

Dumbell clean and jerk 6-50 6-50 went really slow on the way down really gets the heart going. Did these instead of military barbell press

Standing Side lateral Dumbell Raise
6-35 8-40

Arnold Press 6-40 6-50

Tri's

lying Tricep Extensions 6-95 6-105 5-110

worked my abs on the swiss ball

like 4 people were on the cable machine doing chest flies so could do not work the tris on that next time I'll just do dips. Didn't think of it

NordicNacho · 01-30-2007, 11:45 PM

Tue
Chest

flat barbell

5-225 5-205 hamie's started cramping up while I was benching

incline dumbell

80-6 80-6 80-5

decline dumbell

5-100

01-16-2007, 08:55 PM	#1
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	From Fat Bloke, to Yoked BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Stats 6'7" 271 pounds to much beer and mexican food Goals: I need to get back in Basketball shape I like to play like a small forward or shooting guard so I need to lean up to get my quikness and vert back and stay strong so hard fouls taking it to hole don't hurt to much or even better hurt those who try. My lower back is really weak right now so I got to strengthen that so I spend less time at the chiropracter Workout Plan:Max-OT plan http://www.ast-ss.com/max-ot/max-ot_intro.asp Looks like a cool plan I've been on it for a week and have been sore all over so it must be working. Supps Natures Science Multi Vit Sci Fit TZ3 Stack, Pro MRP 10pd, Caffeine pills ON 100% Gold Whey 10pd, On Creatine Powder 2000 grams Xyience XM2 10pd BSN No-Explode EAS 100% Whey Kirkland Fish Oil, 400 pills Thats it for know but Im going to order some more tommorrow Workout today Biceps Barbell Preacher Curl, 95-6 105-6 105-6 Dumbell Incline Curl 40-6 45-6 50-5 Triceps Barbell Lying Triceps Extension, 95-6 105-6 105-5 Cable Pushdowns 160-6 160-6 160-6 thats all the weight they got at balleys Triceps Extension on machine - 50-6 50-6 60-5 Still got to do cardio tonight Burpees I'll post picks tomorrow. It won't be pretty But should keep me motivated.
	http://www.roqofthe80s.com/#

01-18-2007, 04:35 PM	#2
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	yesterday worked out shoulders Military Barbell Press on smith machine 6-155 X 3 Seated Dumbbell Press 6-65 6-70 6-70 Standing Side Lateral Dumbbell Raises 30-6 40-6 Cardio Burpees 95
	http://www.roqofthe80s.com/#

01-18-2007, 05:00 PM	#3
goandykid Registered User Join Date: Mar 2005 Posts: 4,379	Nice to see a journal, keep up the good work.
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

01-21-2007, 09:40 PM	#4
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	Thanks for stopping by goandykid and for the kind words friday chest and legs didn't write down the weight lifted so sort of guessimating Flat Barbell Bench Press 6x225 6x245 5X255 Incline Dumbbell Bench Press 6X80 6X80 5X90 Dips 2X6XBWplus 30 sucks I need to get a dip belt. Have to use a belt connected to a machine to add weight I did leg press and squats on a machine don't remember the weight. but my legs are very weak I have neglected them to long. Partied hard on Friday and Saturday excuse my brothers birthday
	http://www.roqofthe80s.com/#

01-21-2007, 09:41 PM	#5
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	Sunday Back my Fav Hammer strength Iso-Lateral Rowing wm up 10X90 10X180 6X270 6X340 5X390 5X390 Seated Cable Rows 6x160 2x6x200 this is all the weight this machine has at my gym so this is the last time i do these. Lat Pull-downs This machine uses compressed air so it gets heavier as you pull down a great workout wm 10x120 10x200 6X260 6X260 Pull Ups 6X240 6X260 6X260 6X260 6X280 worked out Abs on the swissball and did other ab exercises I've been on this progam two weeks and am loving it. Getting bigger and stronger plus I don't have to spend a bunch of time in the gym.
	http://www.roqofthe80s.com/#

01-21-2007, 10:06 PM	#6
goandykid Registered User Join Date: Mar 2005 Posts: 4,379	NP, you stopped updating I figured it was goign to be shortest journal ever.
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

01-21-2007, 10:41 PM	#8
goandykid Registered User Join Date: Mar 2005 Posts: 4,379	Glad to hear. I always wanted to make a journal, I probly will in a few months. I keep track of my own lifts in a workout binder, but moving it onto IM would be nice. Like I have a printed version of what to do on that set day, but after every workout I pencil in updates on how much weight and if I got more reps out. Either way, online or not, it certainly helps. Keep the progress up, maybe I'll make mine soon.
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

01-22-2007, 05:52 AM	#9
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Quick question, how do you fit onto the bench? It would seem like your ass should be falling off the bench making it very awkward. Do you have a special, elongated version or something?
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

01-22-2007, 10:22 AM	#10
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	Sort of a problem I can't use the decline and incline benches that have the barbell racks. Im to big so I just use the dumbell benches but its sort of weird when your head is off the bench on the declines. Flat bench is fine cause i can just slide down. thanks for stopping by
	http://www.roqofthe80s.com/#

01-22-2007, 10:34 AM	#12
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	Good idea I'll have to try that. thanks
	http://www.roqofthe80s.com/#

01-22-2007, 05:15 PM	#14
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	Just Cardio and Abs today HIT Cardio 8 sprints of 80 yards on a dirt track. gradually speed up, sprint walk back and then sprint again. First time I've ever done this its a good workout. abs- working them out on the swiss ball. still sore from yesterday. this what i do on the ball later
	http://www.roqofthe80s.com/#

01-22-2007, 09:31 PM	#15
goandykid Registered User Join Date: Mar 2005 Posts: 4,379	Swiss ball works wonders. Whats your reg ab routine look like? I jsut go heavy on that curling machine then 3xmax on the swiss ball.
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

01-23-2007, 12:06 AM	#16
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	I used to do a bunch of crunches, jackknifes, leg raises. This ball is killing my abs they are not used to it. I've just been doing crunches on it and sitting on it while I watch tv. Im sore all over I got a bad lower back hopefully with a stonger core I can do deads and not worry about having it go out.
	http://www.roqofthe80s.com/#

01-23-2007, 12:34 AM	#17
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	Max OT is a good program. I use it as well. Good work. Remember to really focus on those heavy compound movements and dont use machines unless you have too. Good luck.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

01-23-2007, 10:10 PM	#18
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	Thanks for stopping by I try to use compound movents but it hard whwn you don't have a spotter so i've been using dumbells when i can instead of a barbell. Chest Incline Dumbell Bench Press wmup 10-30 10-50 1-80 6-90 0-95 could not get it started 6-90 6-90 Flat barbell Bench Press wmup 10-135 6-205 5-225 First time using the real bench not the smith machine. Barely got the last one up nothing like the fear of embarrassiment to make you get that last one up decline dumbell press 6-100 the dumbells at my gym only go up to 100 so got to figure something out. Cardio HIT 8 sprints 80 yds abs worked out on the swiss ball. tommorrow is back my fav new body weight is 264.1 Down 6.9 pds in a week
	http://www.roqofthe80s.com/#

01-23-2007, 11:45 PM	#20
goandykid Registered User Join Date: Mar 2005 Posts: 4,379	What too fast?
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

01-23-2007, 11:47 PM	#21
goandykid Registered User Join Date: Mar 2005 Posts: 4,379	How do I subscribe to this or any other thread? Does it just tell me updates on postings?
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

01-24-2007, 10:56 AM	#23
goandykid Registered User Join Date: Mar 2005 Posts: 4,379	Thanks
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

01-24-2007, 11:09 AM	#24
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	Hey Dom I think its going to slow down this next week. Last week I weighed myself in the afternoon this last time in the morning so that might of added a few pounds Thanks for stoping by
	http://www.roqofthe80s.com/#

01-25-2007, 01:06 AM	#25
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	Back dumbell rows wmups 10-45 10-70 6-100 not enough weight can't do these anymore Hammer strength Iso-Lateral Rowing 6-280 6-330 6-350 Chin ups 6-240 6-280 5-300 V bar pull downs 6-260 6-270 6-280 no cardio today my legs are sore as hell after sprinting for two day in a row.
	http://www.roqofthe80s.com/#

01-25-2007, 11:02 PM	#26
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	Shoulders and triceps Seated Dumbell Press wmup 10-30 8-40 1-60 6-70 6-75 6-50 last set when all the way down and went really slow on the downword motion Dumbell clean and jerk 6-50 6-50 went really slow on the way down really gets the heart going. Did these instead of military barbell press Standing Side lateral Dumbell Raise 6-35 8-40 Arnold Press 6-40 6-50 Tri's lying Tricep Extensions 6-95 6-105 5-110 worked my abs on the swiss ball like 4 people were on the cable machine doing chest flies so could do not work the tris on that next time I'll just do dips. Didn't think of it
	http://www.roqofthe80s.com/#

01-30-2007, 11:45 PM	#27
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	Tue Chest flat barbell 5-225 5-205 hamie's started cramping up while I was benching incline dumbell 80-6 80-6 80-5 decline dumbell 5-100
	http://www.roqofthe80s.com/#