b_reed23

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

My Journal!

SamEaston

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

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

www.extremebodybuilding.net

Scarface30

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

Warning: Seismic Testing Zone

Archangel

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

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

nadirmg

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

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

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

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

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

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

friday - 04.11.08 - back

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

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

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

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

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

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

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

nadirmg

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

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

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

diet:

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

Daily Supplements!

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

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

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

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

nadirmg

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

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

Archangel

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

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

nadirmg

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

YouTube Video

YouTube Video

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

RasPlasch

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

SamEaston

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

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

www.extremebodybuilding.net

goob

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

Built

Hey awesome - you posted this!

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

Good luck!

Scarface30

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

Warning: Seismic Testing Zone

countryboy

New program looks good....

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

Good luck!

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

Can I consume calories vicariously through you

-Dennis

Built

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

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

nadirmg

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

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

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

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

Built

Your plan for your diet is perfect.

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

Good luck with the gmat!

nadirmg

Tuesday - 04.15.08 - Horizontal Pull/Push Abs/Calf

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

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

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

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

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

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

katt

SamEaston

Nice rack pulls and bent over rows there mate!

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

www.extremebodybuilding.net

countryboy

Great workout... Good luck on the GMAT!

-Dennis

b_reed23

I think those weighted crunches look killer, great workout!

I like the new split too

My Journal!

Built

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

Triple Threat

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

nadirmg

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

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

Built

Tomorrow is quad dominant.

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

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

goob

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

Good work.

heeth

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

nadirmg

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

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

thanks, dude!

yes, it's a good split, ain't it? built gave it to me
weighted crunches on the ball are hard. i was probably doing to much moving with my legs to adjust for the weight changing position instead of forcing my abs to do all the lifting - hafta get better at it!

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


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

i'm getting there but already thinking about raising my goals thanks for stopping in!

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5