nadirmg

I'm still lifting! In fact, I did a vertical pull-push split today.

The busy season at work is right now - plus with the holidays I'm only getting into the gym 2-3 times a week. But I haven't lost any strength in my lower body.

My shoulders have lost a lot of strength since I'm still resting them.
And my lats aren't able to pull off weighted pull-ups like they used to (5 X 5 X +35). But hey, I'm still lifting through the busy time and that's what matters.

I'd say the main reason for my losses is that I'm not eating right. Bad bad bad!!!!
Can't wait to get really disciplined again, though.

Happy holidays 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

Built

<polishes off main course of sweet potato pie>

Did you mention bad eating? LOL!

<pats tummy, remembers what it used to be like to have abs>

Really digging the 'tar!

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.

RasPlasch

Well look who's back!

I hope you start updating more often.

nadirmg

Yeah yeah.... I know.

I've noticed that when I'm really disciplined with my diet I'm more diligent with updating here. I've been writing down my workouts in my spiral, just not here... lazy.

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

4 more days and I'm back to the gym and my diet.

Happy new year

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

Yay! haha.

Hope your return to the gym goes well.


Happy new year to you too.

nadirmg

My return to the gym was shortlived. I got sick for about two weeks and had ZERO appetite.

I can tell I'm much softer in the legs and can clearly see I've lost some size in my pecs... kind of frustrating. At least I kept with drinking lots of protein and eating my fats though, so it ended up being like a really intense cut.

I started going back in this week and have set some preliminary goal areas. My legs are PLENTY strong (and big). I don't want to make any more size gains there. In fact, I'd just like to tone up my legs and maybe get some extra room in my jeans. So for squats, I'm backing down the weight and upping the reps. I'll have to do more core work to make up for the decreased intensity though. That's ok because summertime is coming.

My shoulders have been long ignored and I'm tired of not having them. Here's my problem though. Yesterday when I started warming up for some hang cleans, I started with the oly-bar empty. After I clean it, it HURT my shoulders when I would drop it back down. Something about the rolling forward movement really bugs my shoulders.

I'm not sure how I'm going to build any size in my shoulders without hang cleans and military presses (my RC hates those too). So I'm hoping to rebuild some general strength with corner presses, arnie presses and lat raises (yes, Built, I have been reading your blog). Maybe in a month of doing this I'll be able to ease back into hang cleans.

I'm also going to reintroduce the rehab exercises that I was doing when I first injured my shoulders. Maybe that will toughen up my insertions on my delts, because that's where the pain comes from.

Anyways, I may not be posting, but I am lifting. Gotta decide how to spend my time wisely these days. Hope everyone is doing well!

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

Glad to see you are back. And still alive.

the other half

hope the lifting goes well and you find a way to get past the shoulder probs.

how is life in general going for you know that you are back in the big state?

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

ZackAttack

Admire the discipline you have with your diet

nadirmg

Thanks dude.
Same here. I'm beginning to think I may have got myself in a tight spot I won't be able to get out of. The thing that is starting to get me down is that, if I keep lifting like this, I'll look great everywhere but have non-existent shoulders.


Life in Texas is great. I bought a motorcycle. Fun. Living in the DFW area is fun and it's close to home, which is nice. The job I have is alright. Probably won't stick with it through retirement but these days it's nice to have a job. Period.

How about you and your lovely spotter?
What's up Rasp! Still hitting the gym? Any plans for spring break?

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

Hey man! Yes I am sir. And it is going swell.


Cancun Mexico is my plan for spring break. Going there with a buddy and staying in a 5 star hotel. It'll be good shit. Lots of drinking so my lifts are going to fall. But I need a break anyways.

How about you?

nadirmg

Decided to throw in a little bit of swimming. It seriously kicks my butt and it will be good for my shoulders. Did about 15 minutes yesterday and man I was wiped out.

'spring break'? what is this strange thing you speak of?
dude. i work now.

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

Lol! Oh yeah/ I forgot you have a life, unlike me.


What do you do for a living?

nadirmg

Lol yeah, my life didn't really begin until I was 21. You'll get there
I work at Fidelity Investments.


I've been having a tough-love conversation with myself. It's been a year since I started lifting weights and I've gained 10 pounds since then. Despite not lifting weights diligently and not eating at maintaintence for a month, I haven't lost of the weight.

Although if I'm honest with myself, I'd have to admit that its probably due to the recomposition of my body. Dammit no!!

Part of it has been due to my laziness, not wanting to always prep/take food around with me. This week I'm going to try and get back in routine of eating right (eating enough and cutting out bread). I also want to start going in to the gym again at least 3x a week and build into what I can manage beyond that.

No more pity party because of my injury.

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

Yeah, that's the thing... once you start slacking on your diet .. It doesn't take long to start that downward spiral... I should know, I think I'm the worst at it..

Except for now that we are on track... but it's so hard - our gym is right next to Albertsons.. so if you workout in the morning, you come out of the gym and smell donuts cooking... or if it's in the evening it's the greasy deli chicken..

Built

Just getting caught up here...

I am SO sorry to hear of your shoulder pain. I've gone though this and it sucks - I had to give up pressing for eight months a few years back and it drove me NUTS. Patience is not a natural fit for me.

The corner presses and Arnies will do your shoulders a world of good. If those movements don't hurt, stick with 'em. I've had excellent development from those movements, and they seem to help them stay healthy, too.

With regard to the wheels - it's actually the low-rep stuff that promotes "tonus" - hardness. I have found - on me, anyway - that the higher-rep leg work builds size better than the lower rep stuff; kinda makes sense when you consider we walk around on our legs all day.

Just a thought. You'll surely find what works best for you.

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

Tell me about it. I freakin' hate not being able to do hang/cleans. They were my favorite shoulder exercise and was what was REALLY building up my delts.

Yep, I'm able to do these with ZERO pain. I'm adding in lateral/forward delt raises to try and rebuild some simple strength in areas that need some rehab.

[/quote]With regard to the wheels - it's actually the low-rep stuff that promotes "tonus" - hardness. I have found - on me, anyway - that the higher-rep leg work builds size better than the lower rep stuff; kinda makes sense when you consider we walk around on our legs all day.

Just a thought. You'll surely find what works best for you.[/quote]
Thanks. I definitely need to get back into exercising my legs. They're such a powerhouse of fat burning potential that I can't ignore them. Plus, soft legs are just gross.

Hi Katt. I'm so glad to see some of the good 'ol vanguard is still in the gym. Yeah, I think part of my problem was that I never REALLY came back from the holidays with regard to my diet. I wasn't pigging out or anything, mind you, I just wasn't monitoring and regulating like I should.

Hopefully I'll get my stringent with that over the next week.

I'm moving out of my apartment and into my aunt's place this weekend. She's going on a yacht trip until Sept 2010 and I'm dog/house sitting for her - probly saving about $800 a month.
Once the move is over and my stuff is in storage, I'll be able to put more time/thought into my workouts/diet.

Over the next week, though, I'll be slowly moving forward towards a clearly defined routine.

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

I spent yesterday reminding my muscles how to lift weights. I was surprised that I hadn't lost as much strength as I thought I had, based on what shows in the mirror. At the same time, I didn't push myself because I want to make sure I'm still using the correct form before I try to get back to my strength levels of 3 months ago.

Feels good to be sore. It'll be even better tomorrow. Also feels good to eat more

tuesday - 02.24.09 - horizontal pull-push abs and calves
rack pulls
225 x 5
275 x 5
295 x 5
295 x 5
295 x 5

bent over rows
135 x 8
135 x 8
135 x 8

unilateral DB rows
50 x 10
50 x 10
50 x 10

incline DB press
50 x 5
52.5 x 5
55 x 5
55 x 5
55 x 5

flat DB press
40 x 8
40 x 8
40 x 8

weighted crunches
+60 x 10
+60 x 10
+60 x 10

unilat. standing calf raises
bw x 10
bw x 10
bw x 10

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

ahhh.. rack pulls. I haven't done those for a long time.. I love those things!

Nice job N

nadirmg

SORE!

I'm laying off the weights until after I move out of my apartment this weekend. No need to be suffering DOMS from not lifting for a month while I carry furniture down 3 flights of stairs.

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

now what kind of thinking is that?
you must be educated!!!!

great job on the rack pulls. like katt said she really likes those and i like watching her do them. they are to hard for me to do!!!!!

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

nadirmg

against my better judgment, i did go in and do legs the day before i moved out of my apartment. 3 days later and i'm still limping around and avoiding stairs.

02.27.09

legs - quad dominant - biceps
back squats
135 x 5
185 x 5
205 x 5
225 x 5
225 x 5

front squats
135 x 8
135 x 8
135 x 8

db lunges
20lbs x 10 (each leg)
20 x 10
20 x 10

standing bb curls (short bar)
bar +20 x 6
+30 x 6
+40 x 6



after work i'm going in and will be doing my vertical pull-push day. pull-ups and RDLs.

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

below is my workout from last night after work.

03.02.09 - vertical pull-push abs/calves
weighted pull-ups
+25 x 5
+30 x 5
+35 x 5
+30 x 5
+25 x 5

pull-ups
bw x 8
-80 x 8 with 2-sec negs
-80 x 8 with 2-sec negs

uni-lat arm pull-downs
50 x 8
40 x 10
40 x 10

calf press (3 sec pause at bottom between reps)
90 x 12
90 x 12
90 x 12
^
Supersetted with
V
planks
45sec
45sec
45sec

corner press
35 x 6
40 x 6
40 x 6

arnie press
25 x 8
27.5 x 8
27.5 x 8

db lateral raises
8 x 10
8 x 10
decided to stop here even with the low weight because i know my RCs were tired.

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

good to see u back in the gym. when the shoulder does get better you are gonna start throwing some pretty good weights around. and then we will never be able to stop you.

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

nadirmg

saturday - 03.14.09 - legs - hamstring dominant/quad accessory
RLDs
135 x 5
205 x 5
225 x 5
225 x 5
225 x 5

front squats
135 x 8
135 x 8
135 x 8

CG bench
135 x 8
135 x 8
135 x 8

Dips
+25 x 8
+35 x 8
+35 x 8

03.16.09 - horizontal pull/push -
rack pulls
225 x 5
275 x 5
275 x 5
285 x 5
285 x 5

bent over rows
135 x 8
135 x 8
135 x 8

unilateral DB rows
55 x 10
55x 10
55 x 10

incline DB press
50 x 5
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5

flat bench
135 x 3 - shoulder felt SUPER funky so I stopped chest here for the day and switched to some shoulder rehab

forward delt raises s/s lateral delt raises
8lb x 10 x 10
8 x 10 x 10
8 x 10 x 10

I can tell my shoulders are really out of shape because they were screaming at me after those little 8lb dumbbells.... oh well. It's somewhere to start and I don't see any point in trying to make gains in my chest/shoulders when my delts/RCs are obviously in need of some fundamental conditioning.

My conscience has been nagging at me about my diet. I know I haven't been eating enough. Most of that comes from being lazy about food prep. Today I putting something on paper (probably for a month's time with lower/higher carb days) as another place to get back into a more strictly regimented diet.

Going half-assed on my diet (and I don't mean eating potato chips) while trying to rehab my shoulder just doesn't make sense...
Today or tomorrow morning I'm doing squats.

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 - 03.14.09 - legs - quad dominant/ham accessory - biceps
back squats
135 x 5
185 x 5
205 x 5
205 x 5
205 x 5

front squats
135 x 8
135 x 8
135 x 8

split squats
65 x 10 (each leg)
65 x 10
65 x hell no i was too tired

standing db curls
27.5 x 6
30 x 6
32.5 x 6

incline db curls s/s close grip pull-downs
27.5 x 6 <---------------> 50 x 10
27.5 x 6 <---------------> 50 x 10
27.5 x 6 <---------------> 70 x 10

planks
45 sec
45 sec

stairmaster
fat burner - lev. 7 - 10 minutes

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

Dang dude - you're legs are going to hurt.

Yeah that diet thing is pretty important.. just look at it this way, it's so hard to really start it - but once you get going, it does get easier.

nadirmg

Hah, that's the idea kitteh katt. I'll be disappointed if I'm not limping.

P.S. People at work have been eating that instant oatmeal with the mable syrup artificial flavoring. I can smell the sugariness from my cubicle. Waves of nausea are assualting 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

RasPlasch

Awww man. Have fun walking around tomorrow.

17 years old.
155lbs
Weight goal : 165lbs