Built

Screw the PRs - you trained hard and well.

Nice work on the chins and cleans.

b_reed23

...What she said....

My Journal!

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.

nadirmg

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

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

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

thanks, billie!

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!

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

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 - 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

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

Outstanding.

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

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.

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

Archangel

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

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

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

b_reed23

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

My Journal!

katt

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

SamEaston

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

www.extremebodybuilding.net

goob

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

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.

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

Jailhouse Journal

b_reed23

nice improvements for sure

you cut off your hair!!

My Journal!

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!

www.extremebodybuilding.net

nadirmg

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.

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

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

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

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

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

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

www.extremebodybuilding.net

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.....

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

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

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.

nadirmg

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

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

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

Jailhouse Journal

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

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

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?

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

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

nadirmg

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

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...


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

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

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.

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

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