Built

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

Scarface30

soild workout dude. very nice rack pulls

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

Warning: Seismic Testing Zone

nadirmg

thanks, scar!

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

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

wednesday - 04.16.08 - Quad Dominant, Ham Accessory, Biceps


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

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

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

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

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

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

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

the other half

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

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

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Built

No KIDDING your legs were fried!

Next time try 3x8 for the fronts.

StanUk

Good job nads, still kicking ass i see!

goob

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

nadirmg

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

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

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

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

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

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

JailHouse

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

Jailhouse Journal

SamEaston

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

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

Well you have my sympathies mate. Im officially nervous for you ... ... see. So now you can just be calm and walk in there and do your best !

www.extremebodybuilding.net

nadirmg

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

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

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

Friday - Vertical Pull-Push, Abs and Calves

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

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

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

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

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

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

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

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

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

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

SamEaston

Gawd - i feel your pain!

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

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

Oh, and 'DOMSinated' - beautiful, really If you don't pass this test, you could always get a job thinking up new words to put in the dictionary

www.extremebodybuilding.net

Built

I am the DOMSINATOR! Muahahahahahahaha!

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

Okay?

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

<giggles>

Seriously, nice work - keep it up!

Built

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

RasPlasch

Im glad to see your progression with the shoulder exercises

goob

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

Built

I sure hope so! <stern look>

goob

Er.....?<puzzled look>

Built

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

goob

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

Built

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

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

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

goob

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

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

Built

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

Keeps everyone humble.

nadirmg

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

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

Saturday - 04.19.08 - Hamstring Dominant, Quad Accessory, Triceps

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

GMs
75 x 8
95 x 8
105 x 8

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

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

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

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

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

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

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

well you know.. my verbal score happens to be higher than my quantitative score it's a sign.

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

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

anything i could try instead of corner presses?

thanks, bro. me too!!

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

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

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