No whining

SamEaston · 03-06-2008, 10:14 AM

I sooooo wanna see that movie. Sounds great!

Look mate - you could probably eat whatever you want and it wouldn't make a difference. A pizza here and there isn't going to kill you, whereas it would probably make the buttons pop off my jeans, blinding a passer-by

nadirmg · 03-06-2008, 10:57 AM

Thursday - 03.06.08 - LEGS!

Warmup - Static stretching

Back Squats - Smith Machine - how much does the Smith bar weigh? anyone know? i'm estimating 20lb...
90 x 7
110 x 7
130 x 7
150 x 7 - PR
150 x 7 - PR - added a fifth set today. this set was slow going.
i was paying very close attention to my form. wouldn't call is 'ass to grass'.. but hips are even with or below knees.

Seated Leg Press
360 x 7
360 x 10 - PR
360 x 10 - set/rep PR
360 x 7

Calf Press + s/s 20lb DB lunges (10 lunges each leg)
90 x 20
135 x 15 - weight PR
135 x 15 - PR
135 x 10

Seated Leg Curl + s/s 30 crunches
100 x 10 - hold for 1 count
120 x 10 - hold for 1 count - PR
130 x 10 - PR - no hold count - legs totally slaughtered

Hip Abductors - Both Machines
115 x 10
115 x 10
115 x 15

i've never tried to do this much weight on stuff before. part of it was that i thought i couldn't do it. the other part is because i wasn't going for more muscle size. so i'm surprised how i've been able to up the weight - especially on legs which are my weak point.

can't wait to hit legs again next week and do even better!
lats/back are next though. diet is going well too. eating a lot more closer to 3000-3200 - with more fats/carbs. trying to keep fats under 30% though. and still NO processed foods except cottage cheese, string cheese, WW bread and PB. maybe an occasional cheat here or there, but NOT a daily occurrence.

thanks for all the encouragement, ladies and dudes!

it helps me keep going (and wake up early to w/o in the morning) lol

the other half · 03-07-2008, 10:53 AM

way to keep pushing the max on your exercises.
once you hit the top, then the mass will start progressing also.

i would think that the smith bar would be 20#max. go with it. it looks better on paper any way.

JailHouse · 03-08-2008, 05:24 AM

Those are some impressive squats for your weight. Make sure your goin at least parallel or even better ATG bro.

nadirmg · 03-08-2008, 06:17 AM

Quote:

Originally Posted by JailHouse

Those are some impressive squats for your weight. Make sure your goin at least parallel or even better ATG bro.

thanks, JH. i was really working on form last time. still getting an idea for how much my knees/back can take.

as far as weight i'm squatting goes... this is only the beginning!

nadirmg · 03-08-2008, 07:47 AM

Friday - 03.07.08 - Back/Lats

Warm-up
Treadmill - 1 mile
Time 6:30
Beginning Speed 8.0 - Ending Speed 10.0
Avg Speed 9.0

WG Assisted Pull-ups + s/s 20x Crunches
70 x 10
55 x 10
55 x 10
55 x 10 - using legs to help me up - aim for better form next week. but used less assisting weight this time

Seated Rows - WG
75 x 10
75 x 10
75 x 10
90 x 10 - weight PR - next time no backward lean/lunge to help me get weight going

Supersetted Leg/Back Extensions
25x Legs / 10lb + back weight x 20
25x Legs / 10lb + back weight x 20
25x Legs / 10lb + back weight x 20
25x Legs / 10lb + back weight x 20

Single Arm Bent Over DB Rows
25 x 10
27.5 x 10
30 x 10
35 x 10
PR - started 1st set with 25 instead of 22.5 - ending with 35lb instead of 30!)

Seated Preacher BB Curls
40 x 10
45 x 4
Shoulder was telling me to stop

Seated DB Curls
20 x 6
Shoulder was started to feel stressed so I called it a day.

Good w/o today. Started off with a 6.5 min mile and continued to steadily increase the weights while knowing my limits with my shoulder.

StanUk · 03-09-2008, 09:15 AM

very impressive looking workout nad, nice pull ups man

goob · 03-09-2008, 12:59 PM

Good workout dude, great work on the pull ups.

nadirmg · 03-09-2008, 02:21 PM

Quote:

Originally Posted by goob

Good workout dude, great work on the pull ups.

stan and goob,

thanks guys but its not really that great...

these are 'assisted' wimpy pullups, subtacting 55lb pounds off my own bodyweight. so i'm only pulling about 90lbs each time. before i hurt my shoulder i used to be able to do 4 sets of 10 x my bw. my lats have really gone through a lot of atrophy over the past year.

still though i gotta start with baby steps to preserve my shoulder.

nadirmg · 03-09-2008, 08:30 PM

Sunday - 03.09.08 - Chest

Smith Bench Press
90 x 10
110 x 10
120 x 5 - w/o spotter
120 x 6 - with spotter shoulder getting really shaky so i stopped

DB Flat Bench Press
27.5 x 10
30 x 10
30 x 10
30 x 10 - PR - started at 27.5 instead of 25 so i had 3 sets of 30 this time

BW Dips - I LOVE dips
10x
10x
10x
10x

Single arm Tricep extension - Cable pull-down
tris were pretty much gone by this point

30 x 10 (each arm)
30 x 10
20 x 15
20 x 15

Cable Flys
30 x 10
40 x 10
40 x 10
50 x 6 and failed - PR - started my 40s on this earlier. next time I'll start out with 40s and go up to 50s!

Cable Crunches
50 x 20
60 x 20
60 x 20
60 x 20

Good w/o today. I'm working on warming up for 1 set with my weight i know i can do 10 reps of and immediately moving up to higher weight - trying to grow those muscles.
although some of these (ex. db presses and stuff that put strain on my shoulder) i will be taking it a low slower on so i don't regret being overzealous.

JailHouse · 03-10-2008, 05:39 PM

You're a damn fast runner. Did you ever run track for a team?

the other half · 03-10-2008, 06:00 PM

he was one of those that chased the chickens around the farm in texas

nadirmg · 03-10-2008, 07:40 PM

Quote:

Originally Posted by JailHouse

You're a damn fast runner. Did you ever run track for a team?

naw, i never did track. i hate running.
gimme a mountain bike and an ipod and i'm good for cadio

katt · 03-11-2008, 09:10 AM

Nice wo..! I love dips too... when I do them at the beginning.. we are doing them at the end of our tri workout and they pretty much suck..

nadirmg · 03-11-2008, 05:32 PM

Tuesday - 03.11.08 - Legs!

Today I upped the weight on back squats, calf press and Leg Press and needed long RIs so I only did those three today.. which was plenty...

Back Squats
120 x 10
140 x 10
160 x 10 - weight PR
170 x 5 - will try to get a solid set of 10 reps next time

Leg Press
360 x 10
410 x 10 - weight PR
410 x 7
410 x 10- YEAH!
My current goal for back squats is to get 2 45lb plates on each side (smith machine), build up strength and then transfer it (slowly) over to the regular squat rack.

Calf Press - legs were so tired i need help lifting it up so i could swing the support bar underneath... had to drop the weight down to 90 but considering my increases with the squats and leg press i wasn't to bummed.
135 x 15
135 x 15
90 x 20
90 x 20

BB Hammer curls - just for fun

22.5 x 10 - each arm
25 x 10 - each arm

GREAT pump in my legs today. I'm starting to think legs may be my favorite.. when i was doing the leg press i could really see my quads sticking out. i was so happy

Also my calf muscles have really started getting some definition.

JailHouse · 03-11-2008, 06:11 PM

Your leg strength is catching up quick.

JailHouse · 03-11-2008, 06:11 PM

Quote:

Originally Posted by the other half

he was one of those that chased the chickens around the farm in texas

this made me laugh

SamEaston · 03-12-2008, 06:01 AM

Fantastic leg workout mate! When do you think you'll move over to the squat rack for those squats? What's stopping you at the moment?

You reminded me to put dips into my new program! Thanks

nadirmg · 03-12-2008, 08:13 AM

Quote:

Originally Posted by the other half

he was one of those that chased the chickens around the farm in texas

only when we were ready to kill and eat one of them!

nadirmg · 03-12-2008, 08:15 AM

Quote:

Originally Posted by JailHouse

Your leg strength is catching up quick.

yah, i gotta catch up on my leg strength. a few weeks ago i was only squatting about the same weight as i can bench (low 100s). so i need to up it over 200 quick.

plus working out my legs like i am now will help strengthen my core!

nadirmg · 03-12-2008, 08:18 AM

Quote:

Originally Posted by SamEaston

Fantastic leg workout mate! When do you think you'll move over to the squat rack for those squats? What's stopping you at the moment?

You reminded me to put dips into my new program! Thanks

i know... you're right. i should just move over to the squat rack now. i guess it's still a subconscious fear that i can't squat as much weight as i'm loading up. having the safety of the smith machine really helps give me confidence i won't kill myself

thinking about adding stepouts too. that will get my back used to carrying all that weight. hopefully it will make transitioning to the squat rack a little easier!

muwhahaa, yes, dips are great, aren't they?

katt · 03-12-2008, 08:19 AM

Wow - nice numbers on your squats & presses!! Yeah, I have this love/hate relationship with my leg workouts too...

Nothing better than walking out of the gym feeling like your going to fall over...

nadirmg · 03-12-2008, 08:27 AM

Quote:

Originally Posted by katt

Wow - nice numbers on your squats & presses!! Yeah, I have this love/hate relationship with my leg workouts too...

Nothing better than walking out of the gym feeling like your going to fall over...

thanks, katt! aah, i know the feeling! sometimes when i get off the leg press machine my legs feel like i'm about to crumple down to my knees on the floor

here's a question tho... my legs really aren't that sore today...

does that mean i can really handle more punishment? or maybe i'm just not pushing myself enough?

nadirmg · 03-12-2008, 08:30 AM

here's a general question i was pondering...

right now i'm on a bulk. i'm 5'5" and weigh about 135lbs. i'd like to get up to 145-150 and then reevaluate. i'm not doing in carb cycling thing with my diet and i'm not really interested in try it out at this point yet.

so here's the question: should i be eating more or less carbs based on if it's a w/o day or not? OR should i just be eating a constant steady level regardless of whether or not i worked out the day before?

03-06-2008, 10:57 AM	#92
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 866 Photos: 7	Thursday - 03.06.08 - LEGS! Warmup - Static stretching Back Squats - Smith Machine - how much does the Smith bar weigh? anyone know? i'm estimating 20lb... 90 x 7 110 x 7 130 x 7 150 x 7 - PR 150 x 7 - PR - added a fifth set today. this set was slow going. i was paying very close attention to my form. wouldn't call is 'ass to grass'.. but hips are even with or below knees. Seated Leg Press 360 x 7 360 x 10 - PR 360 x 10 - set/rep PR 360 x 7 Calf Press + s/s 20lb DB lunges (10 lunges each leg) 90 x 20 135 x 15 - weight PR 135 x 15 - PR 135 x 10 Seated Leg Curl + s/s 30 crunches 100 x 10 - hold for 1 count 120 x 10 - hold for 1 count - PR 130 x 10 - PR - no hold count - legs totally slaughtered Hip Abductors - Both Machines 115 x 10 115 x 10 115 x 15 i've never tried to do this much weight on stuff before. part of it was that i thought i couldn't do it. the other part is because i wasn't going for more muscle size. so i'm surprised how i've been able to up the weight - especially on legs which are my weak point. can't wait to hit legs again next week and do even better! lats/back are next though. diet is going well too. eating a lot more closer to 3000-3200 - with more fats/carbs. trying to keep fats under 30% though. and still NO processed foods except cottage cheese, string cheese, WW bread and PB. maybe an occasional cheat here or there, but NOT a daily occurrence. thanks for all the encouragement, ladies and dudes! it helps me keep going (and wake up early to w/o in the morning) lol
	w/o log 5'5" - currently bulking - 143lb on 5/02 weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5

03-07-2008, 10:53 AM	#93
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,244 Photos: 5	way to keep pushing the max on your exercises. once you hit the top, then the mass will start progressing also. i would think that the smith bar would be 20#max. go with it. it looks better on paper any way.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-08-2008, 05:24 AM	#94
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 761	Those are some impressive squats for your weight. Make sure your goin at least parallel or even better ATG bro.
	Jailhouse Journal

03-08-2008, 07:47 AM	#96
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 866 Photos: 7	Friday - 03.07.08 - Back/Lats Warm-up Treadmill - 1 mile Time 6:30 Beginning Speed 8.0 - Ending Speed 10.0 Avg Speed 9.0 WG Assisted Pull-ups + s/s 20x Crunches 70 x 10 55 x 10 55 x 10 55 x 10 - using legs to help me up - aim for better form next week. but used less assisting weight this time Seated Rows - WG 75 x 10 75 x 10 75 x 10 90 x 10 - weight PR - next time no backward lean/lunge to help me get weight going Supersetted Leg/Back Extensions 25x Legs / 10lb + back weight x 20 25x Legs / 10lb + back weight x 20 25x Legs / 10lb + back weight x 20 25x Legs / 10lb + back weight x 20 Single Arm Bent Over DB Rows 25 x 10 27.5 x 10 30 x 10 35 x 10 PR - started 1st set with 25 instead of 22.5 - ending with 35lb instead of 30!) Seated Preacher BB Curls 40 x 10 45 x 4 Shoulder was telling me to stop Seated DB Curls 20 x 6 Shoulder was started to feel stressed so I called it a day. Good w/o today. Started off with a 6.5 min mile and continued to steadily increase the weights while knowing my limits with my shoulder.
	w/o log 5'5" - currently bulking - 143lb on 5/02 weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5

03-09-2008, 09:15 AM	#97
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 678 Photos: 1	very impressive looking workout nad, nice pull ups man
	My Journal! Get paid to search

03-09-2008, 12:59 PM	#98
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,335	Good workout dude, great work on the pull ups.

03-09-2008, 08:30 PM	#100
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 866 Photos: 7	Sunday - 03.09.08 - Chest Smith Bench Press 90 x 10 110 x 10 120 x 5 - w/o spotter 120 x 6 - with spotter shoulder getting really shaky so i stopped DB Flat Bench Press 27.5 x 10 30 x 10 30 x 10 30 x 10 - PR - started at 27.5 instead of 25 so i had 3 sets of 30 this time BW Dips - I LOVE dips 10x 10x 10x 10x Single arm Tricep extension - Cable pull-down tris were pretty much gone by this point 30 x 10 (each arm) 30 x 10 20 x 15 20 x 15 Cable Flys 30 x 10 40 x 10 40 x 10 50 x 6 and failed - PR - started my 40s on this earlier. next time I'll start out with 40s and go up to 50s! Cable Crunches 50 x 20 60 x 20 60 x 20 60 x 20 Good w/o today. I'm working on warming up for 1 set with my weight i know i can do 10 reps of and immediately moving up to higher weight - trying to grow those muscles. although some of these (ex. db presses and stuff that put strain on my shoulder) i will be taking it a low slower on so i don't regret being overzealous.
	w/o log 5'5" - currently bulking - 143lb on 5/02 weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5

03-10-2008, 05:39 PM	#101
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 761	You're a damn fast runner. Did you ever run track for a team?
	Jailhouse Journal

03-10-2008, 06:00 PM	#102
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,244 Photos: 5	he was one of those that chased the chickens around the farm in texas
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-11-2008, 09:10 AM	#104
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,878 Photos: 37	Nice wo..! I love dips too... when I do them at the beginning.. we are doing them at the end of our tri workout and they pretty much suck..

03-11-2008, 05:32 PM	#105
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 866 Photos: 7	Tuesday - 03.11.08 - Legs! Today I upped the weight on back squats, calf press and Leg Press and needed long RIs so I only did those three today.. which was plenty... Back Squats 120 x 10 140 x 10 160 x 10 - weight PR 170 x 5 - will try to get a solid set of 10 reps next time Leg Press 360 x 10 410 x 10 - weight PR 410 x 7 410 x 10- YEAH! My current goal for back squats is to get 2 45lb plates on each side (smith machine), build up strength and then transfer it (slowly) over to the regular squat rack. Calf Press - legs were so tired i need help lifting it up so i could swing the support bar underneath... had to drop the weight down to 90 but considering my increases with the squats and leg press i wasn't to bummed. 135 x 15 135 x 15 90 x 20 90 x 20 BB Hammer curls - just for fun 22.5 x 10 - each arm 25 x 10 - each arm GREAT pump in my legs today. I'm starting to think legs may be my favorite.. when i was doing the leg press i could really see my quads sticking out. i was so happy Also my calf muscles have really started getting some definition.
	w/o log 5'5" - currently bulking - 143lb on 5/02 weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5

03-11-2008, 06:11 PM	#106
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 761	Your leg strength is catching up quick.
	Jailhouse Journal

03-12-2008, 08:19 AM	#112
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,878 Photos: 37	Wow - nice numbers on your squats & presses!! Yeah, I have this love/hate relationship with my leg workouts too... Nothing better than walking out of the gym feeling like your going to fall over...

03-12-2008, 08:30 AM	#114
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 866 Photos: 7	here's a general question i was pondering... right now i'm on a bulk. i'm 5'5" and weigh about 135lbs. i'd like to get up to 145-150 and then reevaluate. i'm not doing in carb cycling thing with my diet and i'm not really interested in try it out at this point yet. so here's the question: should i be eating more or less carbs based on if it's a w/o day or not? OR should i just be eating a constant steady level regardless of whether or not i worked out the day before?
	w/o log 5'5" - currently bulking - 143lb on 5/02 weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5