No whining

goob · 04-04-2008, 03:22 PM

Quote:

Originally Posted by the other half

well, she has the brains and the looks in this family!!!!!!

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 · 04-04-2008, 05:42 PM

the rifles!!!?????

nadirmg · 04-07-2008, 09:40 AM

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

the other half · 04-07-2008, 09:44 AM

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!

countryboy · 04-07-2008, 09:57 AM

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

Archangel · 04-07-2008, 06:11 PM

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

SamEaston · 04-08-2008, 06:49 AM

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

Pylon · 04-08-2008, 12:03 PM

nadirmg · 04-08-2008, 12:23 PM

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....

RasPlasch · 04-08-2008, 02:02 PM

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 · 04-08-2008, 03:16 PM

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 · 04-08-2008, 03:50 PM

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

nadirmg · 04-08-2008, 04:01 PM

Quote:

Originally Posted by StanUk

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

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!

Quote:

Originally Posted by 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.

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

Quote:

Originally Posted by 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.

stupid test...

Archangel · 04-08-2008, 04:27 PM

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!!!

nadirmg · 04-08-2008, 07:01 PM

thanks, AA!

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

Pylon · 04-08-2008, 07:40 PM

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.

nadirmg · 04-08-2008, 07:43 PM

Quote:

Originally Posted by 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.

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

b_reed23 · 04-08-2008, 10:24 PM

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

Pylon · 04-09-2008, 12:47 PM

Quote:

Originally Posted by nadirmg

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

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

nadirmg · 04-09-2008, 02:05 PM

Quote:

Originally Posted by Pylon

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

that's a good point

Archangel · 04-09-2008, 04:02 PM

Hope all is well BRother N!!!

nadirmg · 04-09-2008, 07:38 PM

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

RasPlasch · 04-09-2008, 08:08 PM

Awesome you started incline bench. How was it?

nadirmg · 04-09-2008, 08:23 PM

Quote:

Originally Posted by RasPlasch

Awesome you started incline bench. How was it?

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.

RasPlasch · 04-09-2008, 08:29 PM

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

04-04-2008, 05:42 PM	#242
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	the rifles!!!?????
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

04-07-2008, 09:40 AM	#243
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	catching up on workouts 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: +30 x 5 x 5

04-07-2008, 09:44 AM	#244
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	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

04-07-2008, 06:11 PM	#246
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	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

04-08-2008, 12:03 PM	#248
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal

04-07-2008, 09:57 AM	#245
countryboy Registered User Join Date: Mar 2008 Location: Connecticut Posts: 285	Awesome... Keep it up.. Good luck on the GMAT!

04-08-2008, 12:23 PM	#249
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	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: +30 x 5 x 5

04-08-2008, 02:02 PM	#250
RasPlasch Registered User Join Date: Mar 2007 Posts: 317 Photos: 1	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.

04-08-2008, 03:16 PM	#251
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	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.

04-08-2008, 03:50 PM	#252
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Nads man, your kicking ass with your squats! 10 x 185? you've really upped the weight on those chief, keep it up!
	My Journal! Get paid to search

04-08-2008, 04:27 PM	#254
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	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

04-08-2008, 07:01 PM	#255
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	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: +30 x 5 x 5

04-08-2008, 07:40 PM	#256
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	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.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal

04-08-2008, 10:24 PM	#258
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,145 Photos: 34	WOW! look at those PR!!! lookin good in here
	My Journal!

04-09-2008, 04:02 PM	#261
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	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

04-09-2008, 07:38 PM	#262
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	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: +30 x 5 x 5

04-09-2008, 08:08 PM	#263
RasPlasch Registered User Join Date: Mar 2007 Posts: 317 Photos: 1	Awesome you started incline bench. How was it?

04-09-2008, 08:29 PM	#265
RasPlasch Registered User Join Date: Mar 2007 Posts: 317 Photos: 1	Lol yeah man boobs are never good. And you didn't feel any discomfort in your shoulder? Last edited by RasPlasch : 04-09-2008 at 08:56 PM.