goob

That leaves you with......er,...................really hard to think, ehmm,.....................er........ehmm.......... ...I...don't......................what could.......................



.......I'll have to think about this.

the other half

the rifles!!!?????

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

nadirmg

haven't been on IM for the past several days since i'm studying for the GMAT but i have been going to the gym for the past 4 days in a row. totally wiped out so i'm taking the day off tomorrow.

today was my best leg day yet. i can tell i'm making progress in my lats, and my shoulder are slowly gaining strength and stability when i'm lifting. for chest i've decided to mix things up a little bit by adding in incline press and incline db flys - will start that next week.


Monday - 04.07.08 - Legs

Back Squats
Bar x 10
145 x 10
165 x 10
175 x 10
185 x 10 - weight PR and got all 10 reps up 10lbs

Squat Press
360 x 10
450 x 10
450 x 10
500 x 10 - weight PR up 30lbs

Calf Press
115 x 20
160 x 15 - weight PR up 25 lbs
160 x 15
160 x 15

DB Lunges
22.5 x 10 (each leg)
22.5 x 10
25 x 10 - weight PR up 2.5lbs each DB
25 x 10

Leg Curl ------s/s------ Leg Extension
130 x 10 ------s/s------ 110 x 10
140 x 10 ------s/s------ 120 x 10
150 x 10 ------s/s------ 130 x 10
155 x 10 - weight PR up 5lbs ------s/s------ 140 x 10 - weight PR up 10lbs

Sunday - 4.06.08 - Shoulders

Cardio
rode bike up to gym 15min (uphill and upwind)

Bent-over Lat DB Raises
7.5 x 10
7.5 x 10
10 x 10
12.5 x 10

Plate Raises
25 x 10
25 x 10
25 x 10
25 x 10

Military DB Press
12.5 x 10
15 x 10
17.5 x 10
17.5 x 10

Rope Face Pulls
60 x 10
60 x 10
60 x 10
75 x 7

DB Speed Shrugs
60 x 15
60 x 15
60 x 15
65 x 15

Rev. Pec. Deck
40 x 10
40 x 10
40 x 10
40 x 10

Cardio
rode bike back home - 10min

Saturday - 04.05.08 - Back/Lats

Pull-ups
bw x 10
bw x 10 - rep PR
bw x 6
bw x 5

Seated Rows Close grip
90 x 8
105 x 8
105 x 8
105 x 8

Single Arm Rows
40 x 8
45 x 8
50 x 8 - weight PR up 5lbs
50 x 8

Straight Bar half squat rows
80 x 10
90 x 8
100 x 8
110 x 8

Seated Zottman Curls
27.5 x 8 (each arm)
30 x 6
30 x 5
30 x 5 (left ) 4 (right)

Triple set - Weighted back extensions/Leg raises/Decline Crunches
+30 x 20/20/20
+30 x 20/20/20
+30 x 20/20/10
+30 x 20/20/10
holy shit was murderous

Seated Curls
40 x 20
60 x 5
60 x 4
40 x 10
30 x 10


Friday - 04.04.08 - Chest

Bench Press
125 x 5
125 x 7
140 x 9 - (spotter on last 3)
145 x 9 - weight PR - up 5lbs (spotter on last 3)

Dips -------s/s------- Diamond Pushups
bw x 10 ------s/s------- 10x
+10 x 10------s/s------- 10x
+10 x 10------s/s------- 10x
+10 x 10------s/s------- 7x

Incline DB Press
25 x 10
27.5 x 10
27.5 x 10

DB Flys
22.5 x 8
22.5 x 8
25 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

the other half

i like how you throw in the dips and diamond pushups in between your chest exercises. that has to kill you.

looks good, keep up on the "PR'S".

good luck in the studying!

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

countryboy

Awesome... Keep it up.. Good luck on the GMAT!

Archangel

Awesome w/o's BRother N!!! And SEVERAL PR's to add to it, Good Stuff, keep it up!!!

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

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

SamEaston

Hey - wow you've been busy in here!

Best of luck on the gmat. Try not to kill yourself at the gym before you go though

Hee hee

www.extremebodybuilding.net

Pylon

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

nadirmg

thanks, guys. the gmat is hard! you're not allowed to use calculators!?!?!!!!! !!!!

geez, i swear. i can't remember the last time. i had to do an equation like this 25/.125

seriously. in real life these days NOBODY has to do that shit anymore....

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

Wow that must be tough. I'm pretty sure I would fail a math test if I didn't have a calculator. It must be irritating to do every problem the long way, lol.

goob

Wohh.. Loads of PR's in those workouts. Good work captain Nad.

How do you like the speed shrugs? I have'nt seen anyone else do them.

StanUk

Nads man, your kicking ass with your squats! 10 x 185? you've really upped the weight on those chief, keep it up!

nadirmg

lol, yea i'm halfway to my 2008 improvement goal! just another 40lbs or so and i'll have 2 45's on each side of a 55lb bar thanks, stan!

thanks goob. speed shrug are pretty fun. since i'm still working on my grip strength i kinda HAVE to do speed shrugs - it's a race to do as many as i can before my grip strength gives out

stupid test...

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

Archangel

SOLID w/o's BRother N!!! You'll be bustin out w/2+ wheels on each side before ya know it 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

nadirmg

thanks, AA!

btw, what is a w/2+wheels on both sides?

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

Pylon

Nice work, nad.

A "wheel" is a 45 lb plate. Gym rat lingo. Use it in the gym, it will help your street cred. Also, talk about which flavor of Gatorade tastes best.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

nadirmg

thanks! will do!
and i'm not going to forget about those 'after' pics, btw

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

b_reed23

WOW! look at those PR!!! lookin good in here

My Journal!

Pylon

Not after...current. After would imply I'm done, right?

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

nadirmg

that's a good point

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

Archangel

Hope all is well BRother N!!!

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

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

nadirmg

wednesday - 04.09.08 - chest

from now on i'm dropping the reps down from 10 to about 6-8 so i can start increasing the weights. also focusing on form.

incline bench press
75 x 6
105 x 6
115 x 6
115 x 6

flat bench press
125 x 6
145 x 6 spot on last 3 reps
145 x 6 spot on last 3 reps
145 x 6 spot on last 3 reps
doing incline first really wiped me out

dips
bw x 10
+15 x 6
+15 x 6
+15 x 6

incline db flys
22.5 x 8
22.5 x 6
22.5 x 6
25 x 6

flat db flys
25 x 6
27.5 x 6
30 x 6
35 x 6

weighted swiss ball crunches with 25lb plate held above head
8x
8x
8x
8x
i could feel those down in the core of my abs. gonna maybe up the reps or weight on abs to get more burn out of it.

flys and dips felt really good today. today i worked out after work, sort of unusual, so i ran into some people i don't see often. apparently one of them commented to my friend that i was starting to get bigger and wanted to know if i was on something nope, just eating more. 3,300 calories 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

RasPlasch

Awesome you started incline bench. How was it?

nadirmg

it's awesome. hits a totally different part of my chest. the plan is to start tightening the top of my pecs and pull 'em up so as to avoid man-boobs.

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 yeah man boobs are never good. And you didn't feel any discomfort in your shoulder?

SamEaston

My mate has moobs (man boobs) but then he's fat. If you're quite lean i dont think there is any possiblity of developing moobs, is there??

That's excellent weight on the flat bench BTW!

www.extremebodybuilding.net

countryboy

Awesome job!

Keep up the great work.... 3300 calories.. Man, that would be nice.

..but I am on the other side of the dinner plate..

SamEaston

I feel your pain. Im on 1400cals at the mo - it's rubbish. Oh well, needs must eh

www.extremebodybuilding.net

Fitgirl70

Have you tried the dive bomber pushups, Nad?

All the glory to God! We have a baby on the way.

goob

Great work on the Flat bench Nads. The workouts just keep getting
better.!!!!!

"Moobs", haha. Although I probably would not bee laughing if I had them.

One thing i always wondered- would you get 'moobs' if you stopped lifting after building big pecs????