nadirmg

As easy as breathing.

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

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.

nadirmg

Thanks, 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

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.

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

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

Jailhouse Journal

nadirmg

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

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

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.

nadirmg

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

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

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

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

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:

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

Tee hee! Sigged!

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

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.

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.

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

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!

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

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.

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 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.

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

Scarface30

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

Warning: Seismic Testing Zone

nadirmg

Thanks, Scar!

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

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

Jailhouse Journal

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.

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

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.

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

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

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

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>

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

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

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

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

nadirmg

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

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

*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! %$@#!!

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

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.

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

JailHouse

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

Jailhouse Journal

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.

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