nadirmg

Thursday - 03.14.08 - Lats and Bis

Single-Arm Rows s/s Seated MG Rows

35 x 10-------------------- 90 x 10
40 x 10-------------------- 90 x 10
40 x 10-------------------- 90 x 10
45 x 10 (sloppy form)---- 90 x 10
weight PRs on both - i was able to do this because i usually do pull-ups FIRST but this time i didn't so i went at these two with full power! RWAWR!

Assisted Pull-ups
(40) x 10 - PR - went down on assisted weight (55-->40)
(40) x 6
(40) x 7
(40) x 9
this is the least amount of assistance i can get from the machine the next step is going to bw pull-ups. i may stay at (40) for the next to times just to build up some strength (also to give my shoulder some time to catch up).

Seated DB Curls
25 x 10
25 x 8
22.5 x 10

Standing DB Hammer Curls - starting with back of hands facing in front of me
22.5 x 10
22.5 x 10
20 x 10

Standing BB Curls s/s Pendlay(sp?) Rows
40 x 10 ------------------70 x 10
40 x 8 (failure)----------90 x 10
---------------------------90 x 6

starting to actually feel stronger when i lift now. seeing progress with my pull-ups and seated rows. lately my shoulder has been doing pretty well. i'm thinking about adding in some shoulder stuff with my lat days. i don't want to do 'em with my chest because my shoulder will already be exhausted from benching.

wish i had my camera this morning when i was at the gym. i couldn't believe that was me in the mirror. AMAZING pump today - i think the diet has a LOT to do with it.

Alright here are some goals that I've set for myself:
Goal: Get my body weight from 135 up to 145.
Goal: Bench 150 (for starters, ya?)
Goal: Squat 235 in squat rack (bar + two 45lb plates on each side)
Goal: Pull-ups 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

nadirmg

thanks, goob!

seriously, dude. i was --> <-- THAT close to puking toward the end of my leg workout earlier this week. i love 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

JailHouse

Gra8 work out!! Do you take any pre work out supps for that pump you were talkin about????

Jailhouse Journal

nadirmg

no supps, man. other than whey, flax seed, fish pills and a multivitamin.

i eat a really well-balanced breakfast.
1 scoop of whey
1 whole egg, 3 whites with 1 TBSP FF cream cheese
1 slice of ezekiel bread with natty PB
1/2 cup of oats (uncooked) with 1/2 cup of FF milk, 1TBSP flax seed
1 small banana
1/2 grapefruit
2 fish pills, 1 multivitamin
and last but not least... 1 cup of coffee

i just added the fruit in over the last week for more carbs and some quick energy since i work out in the mornings. i'd eat more eggs, but they already give me enough gas as it is...

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

StanUk

That is definatly the sign of a good workout

SamEaston

Your goals look attainable, but i would watch out for the squat goal. The last thing you want is to force yourself to add weight to the bar when you just start out with them. Honestly, i've been squatting for just over a year, never used the Smith -ever - and im still using baby weights because my form deteriorates very quickly the more weight i add.

I would get someone to check your form is good before piling weight on. Even better, post a vid into your journal and im sure the lads will be happy to critique you!

www.extremebodybuilding.net

nadirmg

you just want to see me stick my ass out when i squat.

but yea, last week when i did squats on the squat rack i had someone check my form. he gave me some very helpful pointers but said i wasn't doing anything BAD. next week i'll be moving back over from the smith to the rack

and don't worry. i'll be taking it slow and cautious. i just wanted to get some goals out there so i'd know where i was headed and could point back to where/when i started out from.

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

DOMS

Sam is a smart lady, listen to her. There are some exercises that it may be okay to rush on, but Squat isn't one of them.

Solid job on the workout!

Where does the point five come from when you're using the DBs?

nadirmg

thanks DOMS! ya, i see what you guys are saying. at the weight i'm doing right now i can already feel my back telling me, 'this is a lot of bloody weight!'. thanks for the warnings, guys. i promise i won't get dangerously cocky/overconfident.

i hurt my shoulder last year rushing my military DB press too quickly so i've learned my lesson

my gym has 15lb, 17.5lb, 20lb, 22.5lb, 25lb, 27.5lb, 30lb DBs... from there it goes up in 5lb increments.

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 looking progress, so far, like they say, your weight will go up easy for awhile, then you hit the wall, and even a 5 pound jump will test your limits.
diet is good and clean , just don't burp in front of anyone after those fish oils.
i have really gotten into the hardboiled eggs lately. i have my morning meal, then i will take a muscle milk shake, 6 eggs, and a whole bell pepper to work for my snack. works pretty good, i only eat one yoke, to many calories and cholesterol in them.

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

Archangel

Fantastic w/o's BRother N!!! I agree w/the Squat on the regular bar my Friend, you'll build up strength faster w/that than the smith machine imo, you will be suprised how quickly you will build up the strength for that!!! Best wishes in your goals too, Believe to Achieve!!!

What is ezekiel bread???

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

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

nadirmg

Saturday 03.15.08 - Lower back, shoulder, some chest
Dead lifts
105 x 10
145 x 10
165 x 10
175 x 10

Back Extension - w/10lb plate on my shoulders
20x
20x
went up to a 20lb DB
15x
15x

i was very nervous about adding in shoulder stuff. scared i'd screw my shoulder up again so i'm starting with embarrassingly low weight to be on the safe side. the good news is i didn't hurt my shoulder during the w/o and my shoulder isn't bothering me at all. (i'm also icing my shoulder after chest/shoulder/back w/o's.

Shoulder Press m/c
45 x 10
55 x 10
65 x 10
75 x 10

Seated Lateral Raise m/c
40 x 12
45 x 12
45 x 12
45 x 12

DB Shrugs
55 x 10
55 x 10
55 x 10
55 x 10

Smith Bench Press
70 x 10
110 x 5 - for some reason my right pec was killing me so i stopped and droppd the weight down
90 x 10
90 x 10
100 x 6

Double Crunches
20x
20x
20x
20x

decided i wasn't going to be showing PR when i up the weight anymore not at least until i reach my full potential where i am now. then once i really start challenging myself to go up those extra 5 or 10 pounds THEN i'll add the PR. doesn't really feel like a real PR when i have PRs every single 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

Monday - 03.17.03 - LEGS!

ah, i love leg days. once again i forgot to bring my camera to the gym. blast!

sam, i'm taking your advice on the smith vs. squat rack and dropping the weight down so i can move over to the squat rack and start building up my strength there (at a safe weight level). and i'm being really picky about my ATG form too.

so here we go...

ATG Squats - w/free bar
125 x 10
145 x 10
145 x 10
155 x 10 - not bad. i only had to come down 15lbs to move to the rack. although i can tell my back isn't ready to up the weight. i'll hang out at this weight for a bit until i'm REALLY comfortable with it.

Leg Press
360 x 10
450 x 8
450 x 8
450 x 3 - omg, i seriously could not do anymore and my form was terrible.

Leg Curl s/s 20 crunches
110 x 10 s/s crunches x 20
110 x 10 s/s crunches x 20
120 x 10 s/s crunches x 20
120 x 10 s/s crunches x 20

Calf Press s/s 20lb DB lunges
90 x 20---s/s-------10 lunges each leg
135 x 20--s/s-------10 lunges each leg
135 x 15--s/s-------10 lunges each leg
135 x 15--s/s-------10 lunges each leg

Cable Crunches
70 x 20
90 x 20
90 x 20

legs are really feeling stronger. i'm surprised i'm able to free squat a 45lb plate on each side of a 55lb bar with no trouble anymore. just putting that much weight on my shoulders would have made me nervous 2 months ago. i seriously need to take some pictures if nothing else than for my own records.

question: below my hips where the glutes connect to my quads on the side of my legs. i've got this bulge of muscle. it's also where i feel a lot of the burn when i'm squatting. i never knew there was a muscle there until today when i noticed it in the shower. is this actually part of my glutes??

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

ezekiel bread is the bread i use. it's a little over $4 a loaf and you buy it frozen. but when you warm/toast a slice up it tastes like homemade bread.
for 1 slice:
80 cals
.5g fat
15g carbs
3g dietary fiber
4g protein

DELICIOUS bread.

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

Gj on moving away from the Smith Machine on squats.. I think you'll see alot of improvement!

SamEaston

Good lad on the squats - that's still alot of weight to be doing for ATG squats - good job mate! Now tell me tomorrow how much more pain you are in after doing free squats

Is the muscle you are referring to the tensor fasciae latae??

www.extremebodybuilding.net

nadirmg

yea the tensor fasciae latae! it was bulging like crazy. i gets it gets totally blasted during ATG squats, huh?

we'll see about the soreness tomorrow. lately my legs have been pretty resilient and haven't been killin' me too bad. aah, but the deadlifts i did on saturday are keeping the lower back nice and tender.


why, thank you ladies

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

StanUk

Your squats are going from strength to strength, keep it up nad!

Archangel

Fantastic w/o's BRother N!!! I wouldn't even think that the weight your using is light or embarassing, your in there doing it to it, more than ALOT of people can say, FORM is so much more important thatn weight imo!!! Better smart and continue than a second of stupidity because your embarassed and then injure or re-injure something, your doing Great my Friend, keep at it!!!

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

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

the other half

isnt that a coffee drink that you buy at starbucks?

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

Archangel

Thanks for the info too!!!

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

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

the other half

bar squats yaaaaaaa!!!!!!!

good job on the legs press. assuming that it is the angled, that you are almost lay down in, just make sure not to let your hips pull up off of the padding, when you bring it to your chest.

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

nadirmg

you know, Brother Half? i thought just for a minute about saying something just like that but i thought... nah... that'd be too cheesy

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

oh, so you are saying i'm "cheesy"????!!!!!!

thats ok, katt calls me lots worse.

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

JailHouse

keep the squats and cals up and ur bulk will be a breeze!

Jailhouse Journal

nadirmg

thanks! i'm stuffing my face every day! not happy about my pants fitting a little bit tighter but that's to be expected with a bulk, right?

i didn't say YOU were cheesy! hey, i'm just glad someone else's brain works like mine. great minds think alike. no shit.

yea, i noticed when i went up to 450 from 410 today my form was starting to suffer for it. probably need to back it down and build up my strength using the CORRECT form

haha, i've done the second of stupidity before and hurt my shoulder again. the reinjury was last november and i was only able to start lifting at the beginning of february. NOT going to make that mistake again. no freakin' way.
thanks, stan! i think i was probably always able to do this much, i just didn't think i could, so was never was able to. once i build up to my latent max then the uphill battle will begin. it'll be balls to the wall tooth and nail from there on out BRING 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

SamEaston

You're doing good mate - really good.

I saw in Goobs journal that you were interested in starting Front Squats. My advice to you is to start with the bar only until you figure out how you want to hold the thing, and spend a few sets getting used to the shift in weight, and the balance of the bar - its much harder than it looks, believe me.

Then you should be able to progress pretty fast. When Goob started out he was doing 90lb, and i wouldn't recommend going above that on your first day of them. You certainly can't take as much weight on Fronts as you can on Back Squats, however i like them better than Backs because they feel more stable and any forward lean is pretty much eliminated, which removes alot of the stress from the lower back. Bear in mind, for every person who swears by them, theres someone else who absolutely hates them - you just have to give them a go and see what you think

Let us know how you get on if you do try them

www.extremebodybuilding.net

katt

ok, I'm seeing that TOH and you think too much alike.... it's scary..

nadirmg

i'll take that as a compliment. right, BRother Half???

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

leg's are feeling nice and tight today. not too sore, but tight. maybe the doms will hit my legs tomorrow? they are a little sore, but i can upstairs and junk no problem. my hammies are feelin' it more than anything though.

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