nycste 2009 training log

nycste

nycste

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Hello everyone once again im back, last year i had knee surgery and toe surgery and it set me back some but i continued and cut and looked pretty good. Then started new job and it kept me away from gym i still worked out but was never the same.

I've been back at it for about 3 months now and slowly getting things back on track.

Current weight 220 at 6ft, my heaviest ever and holding steady here for some time.

Just gonna post some workouts going back a few months to show some type of progress if any haha


___________________________________________

SQUATS
135x5
225x3
315x2
365x1 NEW PR
225x5
225x5
155x10

standing shoulder presses
45x10
65x6

stand should flyes
15x20x20

standing sldl wdbs
75x10x10

leg xt mach
50x2 sets slowly
_____________________________________________

CHEST TRI

Inc db
90x10
90x8
55x10

stand oh tri xt
40x15x13

seated flye mach
70x15x10x?

rope tricep pulldowns
couple sets
____________________________________________

BACK AND BI

lat pulls w cg underpulls
100x20x20
150x10x10

bent db rows
30x15
60x10x10

overhead cable double bi curls
80x10x7

cable lat straight arm pulldowns
50x20x12

stand bi curls
30x20x15
_______________________________________________

Legs and shoulders

standing flyes
15x20x15
30x10

squat
95x5
135x10
225x5x5x5x5

standing romanian db w presses
20x10x10
35x10x10
45x10x10
55x10x10

walk lunges
35x5 laps

front laterials
12x10x10x10
______________________________________________

CHEST TRI

flat db
75x15x14x7

standing 1h oh xt
20x15x15

flat db flyes
2x20lbs

cable tri pushdown and xts
60x2sets each

pushups back home off tub lol
bwx15x15x9
_________________________________________________

BACK AND BI

tbar rows
45x10
90x15
135x10x10x10x10

standing curls
25lb plates x20x15

chinups
bwx5x5x5

front back side to side pullups
x8x6

tgrip pullups
x7x6

2h cable oh curls
50x20x20x15

lat pulldowns
100x30x15 slow

cg underhands
100x15x13 slow
_____________________________________________

Should Legs

waist cleans to presses barbell
135x5x5

squats
135x5x5
225x5
375x2
315x1
375x1 NEW PR
225x20 PR widowmakers

standing db presses w sldl
45x15x10
45x10x10
_________________________________________________

CHEST TRI

flat flyes
10x10
25x10x10

kickbacks
15x15
25x10

flat dbs
65x10x15x10x10

stand db oh xt
45x10x10

dec bench
95x15x10
115x10x10

cg dec bench
115x10x10

stand cable fyles w punches
40x15x15
40x15x15
_________________________________________________

BACK BI

wide chinups
wide 7x7x7

stand cable 1arm curls
50x20 slow
70x10x10

tbar row mach
45x15
90x10x10x10

cg under pulldowns
100x15x15
150x10x10

stand hammers
20x20
30x15x15
________________________________________________

should legs

squats 135x5
225x3
315x2x2
225x10

stand calves
135xmax xmax

stand should press
135x5x5

stand db presses w shrugs
50x7 50x15
70x4 70x15

walk lunges
55x 2lengths 2 sets
_________________________________________________

Chest tri

flat bench
95x7
135x7
185x7x6
135x7x7

stand oh tri db xt
35x7 singles
60x10x10 doubles

inc db presses
75x10x5x4

cable pushdowns
3supersets

cable mach flyes
3sets

tate presses small inc
30x3sets

should shrugs and calves
135x2sets


THATS ALL FOLKS up to last workout, getting bored of my workouts they have no real logic or science to them hah
 

Random181

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Good luck and keep us updated! its always good to see how others are doing!
 
nycste

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been a long time since doing deadlifts so i gave it a shot without overdoing it and really tried to focuz on form, which i always stink at

BACK BI

DEADS
135x5
225x5 +3 sumo
225x3
315x5 +2sumo, x5, x5
-wasnt easy hah

tbar row machine
45x20
90x20
135x10x10

db rows
85x5x5

stand db curls
30x3 sets felt very solid

some burpees to finish up for core and cardio
 
nycste

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weds 4/1/09 night short workout cramped up at end and called it a day

SHOULD LEGS

Walking Db Lunges superset w Standing Arnolds
75x1 length 55x10 1 length 30x10
75x1 length 55x7 1 length 30x10

squats
225x5 norm
225x10 norm
225x5 wide slow
225x3 atg slow and pause at bottom

leg ext machine
3 sets

ham curls
1 set then cramped up hardcore called it a day

guess i took it easy on shoulders today i suppose thats alright with all the swimming and other stuff i do
 
nycste

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I found this from a friend on here at MMI and I like the routine so I will give it a shot

KNOWN AS "A SIMPLE Power Based Routine" Iron Addict

Code:
Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

FOR THOSE THAT ARE READING COMPREHENSION CHALLENGED THE SCHEDULE GOES LIKE THIS:

1st workout
Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

2nd workout 1 day later
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

3rd workout 1 day later
Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

4th workout After TWO DAYS OFF
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

next workout sequence repeat 1st through 4th workouts

Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.

Rep cadence is explosive on the positive, controlled on the negative, no need to count cadence.

After warm-ups use the same weight for all sets. If you cannot get all the sets with the same weight, the weight is too heavy.

If you want to substitute something like dumbbell skull crushers for pushdowns, or hammer curls for barbell curls go ahead. DO NOT SUB OUT BIG COMPOUND MOVEMENTS FOR ISOLATION LIFTS. IF YOU CAN SQUAT AND DEADLIFT, DO THEM. THEY ARE THE MOST IMPORTANT LIFTS IN THE ROUTINE.

Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls.

DELAOD BY DOING 1/2 THE SETS, OR 85% OF THE WEIGHT EVERY 4-8 WEEKS (4-5 WEEKS WORKS BEST FOR MOST PEOPLE.

Suitable substitute lifts:

Squat or box squat, you can front squat, or smith squat (smith ONLY if that is all you can do) You can leg press ONLY IF YOU ABSOLUTELY CANNOT DO REAGULAR SQUATS AND THE RESULTS WILL NOT BE AS GOOD.
Glute/Ham Raises or pullthroughs
Bent Row or Chest Supported row, you can dumbbell row or machine row
Barbell or Dumbbell Curl, you can do any curl variation
Calf Raises, you can do leg press calfs, standing barbell calf raises, or 1 arm, 1 leg dumbbell calf raises if you don't have a machine

Bench Press or low board press, you can do dumbbell presses or dips
Incline Dumbbell Bench Press, Dumbbell inclines, or smith inclines (use the SMITH ONLY IF THAT IS THE ONLY THING YOU CAN DO
Military or Dumbbell Shoulder Press, NO SUBS
Skull Crushers, you can do dumbbell skull crushers, overhead tricep extensions with a bar or dumbbells, or tricep push-downs if any of these movements bother your elbows.
Ab work, you can do a weighted sit-up, hanging leg raises, ab-wheel, or an ab machine

Deadlift or rack deadlift, you can do romanian deadlifts, or good-mornings
Leg press, you can front squat
Chin or lat pull-down, NO SUBS
Barbell or Dumbbell Curl, any curl variation
Calf Raises, you can do leg press calfs, standing barbell calf raises, or 1 arm, 1 leg dumbbell calf raises if you don't have a machine

Incline bench press or Incline Dumbbell Press, NO SUBS
Dumbbell Bench Press, You can do dips
Military or Dumbbell Shoulder Press, you can do upright rows
Tricep pushdowns, you can do a skull crusher, or overhead tricep extension with a barbell or dumbbells
Ab work 3 x 10, You can do a weighted sit-up, hanging leg raises, ab-wheel, or an ab machine

If you can't sub any of these lifts figure it out yourself and quit asking endless questions about what you can sub. The sub list just posted was created after over 100 questions have been asked about "can I do lift B instead of lift A.

Iron Addict
WORKOUT 1
Code:
SQUATS
warmups
135x5
185x3
225x2
working sets
275x5x5x5
135x10

Glutehamraises or pullthroughts i did romanians instead 
225x10x10x10

DB Bent Row
100x6
110x6
120x6
130x6

Standing DB Curls (goal 3x8)
50x8
55x8 to hard
55x5 someone took the 50s didnt want to wait ha

calf raise machine
90x3sets
 
nycste

nycste

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Had a great workout tonight 4/8/2009

WORKOUT 2 of the new routine posted above

BARBELL BENCH
(second time doing these in like a year)
205x5
215x5
225x5
-very happy with numbers

Incline Db bench
90x8x8x8x8
-easy last set alittle harder
-very happy with these numbers

Seated Mil Db Presses
50x8
60x8
70x8
-easy cept last set alittle harder
-very happy with these numbers

Skullcrushers
85x10
105x10x10
-used hammer grip type short bar

ab work
circuit 2 sets of this nonstop
5 burpees
5 leg hang leg raises
5 burpees
5 knee to elbows

then 2 short lengths of walking back and fourth dog walks

-summary, new routine calls for a set amount of reps at about 90percent of max for those rep ranges, i did not max out on any set and had at least 1-3 more reps per set on almost all exercises which is good news bec means i can easily move up in weight next time i do this workout, very good news and like i said earlier i am very happy with the weights i moved!

WEIGHT IN 225 ish
 
nycste

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Workout Number 3, 4/10/09

DEADLIFTS 3x5
315x1
365x5x5x5 PR pretty sure

Leg Press (dont have) did Squats instead 2x10
245x10x10

Lat Pulldowns 4x6
200x6x4 (too heavy)
180x6x6

Standing DB curl 3x8
45x8x8x8

seated calf raise machine
3platesx2 sets
 
nycste

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4-13-09 WEIGHT 225LBS

PROGRESS PICS just sharing for my own critism

OFF TO swim for 30mins and then hit my next workout number 4!



 

macedaddy

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nice to see you back at it. looks like you kept most of your gains and definition!
 
nycste

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nice to see you back at it. looks like you kept most of your gains and definition!
why thanks my good buddy

CARDIO
30min lap swimming prob got 2-3k yards in, still need to build up my stamina, my shoulders give out on me too quickly and they get so full and huge and burn like crazy i tried stretching them but i really need to start loosening them up way before hand

TODAYS WORKOUT ROUTINE 4

Inc Db Bench 3x5
90x5x5
100x5
-first time doing 100s in a long time it was easy too im thrilled

Flat Db bench 4x8
90x8x8x8x8

Seated Db should presses 3x8
70x8x8x8

tricep pushdown
100x10
150x10x10
-heavy weight was hard to do ha

abs
3 sets hanging leg raises in btw my workout
2 circuits 5 burpees then 5 knee to elbows
2 circuits planks followed up with mountain climbers
2 circuits side planks rotated 4x

im sure i over did it on core haha
 
nycste

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Workout Number 1 Round 2

Squat 3x5
285x5x5x5 (+!0lbs)

Glute Ham Raise
-off lat pulldown, did a few assisted ones cramped up

DB SLDL
95x10x10
-CNS was dead there were heavy

Rack Chins
bwx10x10x10

db curls same weight
50x8x8x8
-arms were tired

calve machines
-2-3 sets
 
nycste

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did some swimming today followed up with some ab and core work planks and things of that nature
 
nycste

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FRIDAY 4-17-2009 WORKOUT 2

BENCH 3x5
225x5x5
245x5
-225 not as easy as last week, bumped to 245 felt same as 225

Inc DB Bench 4x8
90x8x8x8x8
-harder then last week same weight

Seated Shoulder presses 3x8
70x8x8x8
-all hard

skullcrushers w dbs 3x10
40x10 to hard
40x6
30x10

-2mile jog
 
nycste

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took 2 workout days off

but im back, workout number 3 round 2

DEADLIFTS 3x5
365x5
385x5x5 (PR)
-385s were def very hard ha
+20lbs from last workout

SQUATS 2x10
275x6 (possible PR?)
225x6 w some pauses
-just wasnt feeling the 10reps ha

Chinups 4x6
bwx6
+10x6
+25x6x6
-these were all good

Standing short BB curls 3x8
85x8x8x8

seated calve machine
2plates x2sets
 
nycste

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Took 3 RPM preworkout not sure howmuch effect this had on workout but this workout was fantastic improved weights on the 2 big movements and stayed conservative on shoulders but could of pumped it up 5lbs,

Workout, then swimming then jogging like 5miles

Inc DB Bench 3x5
100x5x5x5 (current person best)
+10lbs last workout for 2 sets

Flat Db bench 4x8
100x8x8x8x8 (current personal best)
+10lbs all sets

Seated DB mil presses 3x8
70x8x8x8 (possible PR)
-easier then last time, still after great chest workout

tri pushdowns 3x10
150x10x10x10
-same weights

abs
did a ton of stuff inbtw all my sets tonight didnt add it up

-went swiming did some 2x200m then some shorter stuff

-then went jogging for 5miles and met a really cute girl ! and jogged with her
 
nycste

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4/27/09 Workout 1

Walking Lunges
75x15 stationary
then 2 walking lengths

romanian db deads
105x6x6x7
-couldnt hold dbs well

db bent rows
110x6x6x6
-hard ot hold weights

curls
50x8x8x8

seated calves
1 set 90lbs

______________________________________

4/29/09 Workout 2

barbell bench 3x5
225x5
235x5x5
-hard

inc db 4x8
95x8
-stopped short to go swimmming
 
nycste

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5/1/09 Workout 3

Deads 3x5
385x5x5x5

db romanians
110x10x10

chinups
+25x6x6x6x6

curls
50x8
45x8x8
-felt very heavy after those chinups

seated calves
180x2sets

FINISHED WORKOUT 2

Inc DB
95x8x8x8
+5lbs

Seated Mil Db
75x8x8x8
+5lbs

standing overhead 2h ext
55x15x12
 
Rosie Chee

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Hello everyone once again im back, last year i had knee surgery and toe surgery and it set me back some but i continued and cut and looked pretty good. Then started new job and it kept me away from gym i still worked out but was never the same.

I've been back at it for about 3 months now and slowly getting things back on track.

Current weight 220 at 6ft, my heaviest ever and holding steady here for some time.

...getting bored of my workouts they have no real logic or science to them hah
Thought I'd follow along, Ste. Good to see that you actually have a STRUCTURED training routine now, as having "no real logic or science to them" is NOT the best way to train. Every session should be a stepping stone in the progress towards your goal for that phase/long-term goal.
 
nycste

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thanks rosie ^^^

-update

2 weeks off gym, working on my swimming needed to just take completly off and i guess good for my body since i was a few months in with very little break

my swimming has improved greatly, as i need to pass my lifeguard test so i have a summer job otherwise i would be without a job and miserable :)

back to weights once i pass the damn test for beach time
 
nycste

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1. Passed Lifeguard test for city, working the beaches this summer
2. Been a substitute in school system meanwhile for past month and half and its been a total change of lifestyle
3. Since lifeguard test is over im back in gym


3 weeks off, first day back in gym, few lbs lighter

Bent Row 4x6
95x6x6x6x6

squats 3x5
135x5
185x3
225x5
275x5
275x5

SLDL DBs 3x10
95x10x10x10

Curls
45x8x8x8

calves
-didnt do
 
Rosie Chee

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1. Passed Lifeguard test for city, working the beaches this summer
2. Been a substitute in school system meanwhile for past month and half and its been a total change of lifestyle
3. Since lifeguard test is over im back in gym
I'm proud of you, Ste; knew you could do it. Now get the whip crackin' :usa1:
 
nycste

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Second workout back in 3 weeks went pretty good so happy about that

Workout 2

Bench 3x5
225x5x5x5

Inc Db 4x8
90x8x8x8x8

Mil Seated Db 3x8
70x8x8
60x4
-kinda heavy!

Skulls 2x10
20lbs for 3 sets 1h reps

-3mile jog
 
nycste

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just a simple 2.5mile jog tonight, next workout should be tomm tuesday

hope all had a nice holiday, i did nothing at least it was relaxing
 
nycste

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Workout 3 first time back to this in 3weeks

Deadlifts 3x5
385x5x5 matched last workout great news
405x5 PR !!

Silly legpress machine seat slides up
400x10x10
-hard as heck really heavy

Standing db curls 3x8
45x8x8x8

seated calves mach
170x3sets

-bunch of core work and alittle biking outside after

-as a note, my deadlifts even though those 405x5was new record they were very hard, my form is so much more solid and better then many of my old videos that some of you might remmeber, no more springing off floor stuff and shooting my butt up, im much more controlled constant pressure and fluid movements, try and get some vids soon to get my form more corrected
 
Rosie Chee

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Deadlifts 3x5
385x5x5 matched last workout great news
405x5 PR !!

...

-as a note, my deadlifts even though those 405x5was new record they were very hard, my form is so much more solid and better then many of my old videos that some of you might remmeber, no more springing off floor stuff and shooting my butt up, im much more controlled constant pressure and fluid movements...
Excellent stuff, Ste :approve:
 
nycste

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Excellent stuff, Ste :approve:
thanks guejsn!

WORKOUT 4

Inc Db 3x5
100x5
105x5 PR
105x5 PR
-never had 105s before

DB Flat 4x8
105x8x8x7x8 PR
-same reason as above

Mil Db 3x8
70x8x6
50x5+2
-burnt out hah

Tri Pushdown 3x10
100x17x2 more sets arms were fried

core ab work
 
nycste

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Second Workout 1 back from 3 week break w nonstop swimming

Weight around 215

Workout 1

Standing Db curls 3x8
50x8x8x8

Squats 3x5
225x2
275x5
295x5x5 PR

Db Bent Rows no knee support 4x6
105x6x6x6x6

DB SLDL 3x10
105x10x10x10

Calves
couple sets
 
Rosie Chee

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Good stuff on the PR, Ste :thumbsup: Keep pushing it hard!
 
nycste

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Workout 2

Bench 3x5
225x5
245x5 Current PR
255x5 Current PR

-possible PRs might be total records not sure

Inc Db 4x8
105x8x8x5 to hard
80x8 hard

Mil Db 3x8
70x5 to hard
60x8x6

standing overhead db ext
55x10x8x5x5
-short rest

-mile half jog
 
nycste

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took today off, tired, and lots of dental work just drained me a tad

back to next workout tomm! also took more pics, might post em
 
nycste

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weight around 215, lost a few lvs from 3weeks off swimming nonstop for lifeguard cert for summer job, back in gym 1 week and hitting PRs nonstop kinda freaky but im happy, just hope to put some size on without increasing fat storage
 
Rosie Chee

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weight around 215, lost a few lvs from 3weeks off swimming nonstop for lifeguard cert for summer job, back in gym 1 week and hitting PRs nonstop kinda freaky but im happy, just hope to put some size on without increasing fat storage
Definitely looking leaner than you were, Ste.

That's really awesome, re PRs hit.

Don't worry; you'll get more mass without too much fat gain if you manipulate your diet right.
 
nycste

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Workout 3

Deadlifts 3x5
405x5x5x5 Ties PR
-hard, best deads ever

Leg Press girly machine
400x10
400+45lb plate x10

chinups 4x6
+30x6x6x6x6

curls 3x8
55x10 superset 30xmax
55x10 superset 30xmax

arms were toasted
 
nycste

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Workout 4

Inc Db 3x5
110x5x5x5 (all PR)

Db bench 4x8
110x8 (PR)
110x6
100x6
90x8 barely :(

Mil Db 3x8
70x3+4
60x8x8

rope pulldowns
3sets with some combo sets for burn lighter weight arms fried

abs
 
nycste

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Workout 1

Squats 3x5
295x5 Current PR
315x5 NEW PR
315x5 Again

-first time ever going more then 2 reps at that weight

Db SLDL 3x10
110x10x10x10

Db Rows 4x6
110x6x6x6x6

Standing Db Curls
50x8x8x8

Calves
3sets 90lbs
 
Rosie Chee

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Still doing well, Ste. Each session will be bringing you PRs :)
 
nycste

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Still doing well, Ste. Each session will be bringing you PRs :)
thanks guejsn! someones gotta be hitting PRs might as well be me, im all jacked up on mountain dew, i attack like a spider monkey, im the ninja in the shadows, im on a secret supplemental routine called natural foods with an occasional whey shake making best progress of my life

Workout DUO

Bench 3x5
255x5 ties PR
265x5 New PR
265x5 Same ^


Inc Db 4x8
100x8x8x8x8

Mil Db 3x8
70x8x8x8

Inc bench tates 3x10
40x10x10x10
-did w2 40s p/arm

Abs
planks, pushups, 4dragonflies, 15situps, 3neg dragonflies
 
nycste

nycste

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Workout 3 (been a week and half due to possible injury took time off)

Deadlifts 3x5
405x7 PR
405x5
405x5
-i have no reason why i went to 7, other then i could

Leg Press Girly machine 2x10
400x10
445x10

Chinups 4x6
30x6
35x6x6x6

Standing Db curls 3x8
45x8x8x8
 
jason2459

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Sucks about the knee surgery but glad you're getting back to form. I remember following your training log before. Still have a pretty sick pull man. Nice PR!!
 
nycste

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Sucks about the knee surgery but glad you're getting back to form. I remember following your training log before. Still have a pretty sick pull man. Nice PR!!
thanks for sticking around then! and yea let the PRs come, honestly i dont want PRs although they always feel great, id rather see myself grow, i dont want to get stronger just bigger, but it happens so slowly its sad


Code:
Today was off day, beach was amazing, worked with
 2 female guards :), got 2 small swims in, some core 
work on the lifeguard chair. Tons of tanning and water taken in.

Day 2 on Finadex, nothing to report at all yet in terms 
of any changes physically, mood or anything of the sort.
 
nycste

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Day 3 Finadex

weight around 220, which its been around even though i said 215 at start of log 3 days ago so btw 215-220

WORKOUT 4

Inc Db 3x5
110x5x5x5
-all hard, all tie PR

Db flat bench 4x8
90x8x8x8x8
-decided to take it easy, and they were easy

Mil db presses 4x8
70x8x8x8x8
-been my sticking point

pushdowns on lat machine
50x20
100x10x10

abs
different core work
4 dragon flies almost 5

-notes
none really, wiped out, long day at beach, tons of sun, still had a good workout
 
nycste

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Day 6 Finadex

Weight after workout before diner 222

Workout 1

Squats 3x5
315x5x5x5 Ties PR

SLDL Db 3x10
110x10x10x10

Bent Rows db 4x6
100x6x6x6x6
-easy

standing db curls
35x2supersets w hammers

-long long day, very sweaty workout, then again was very warm in gym, out in the sun all day at beach took a beating and was so tired going into workout, had non stop endurance and just pushed through the workout not faulting anywhere and tying all my previous week PRs
 
nycste

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Update. Day 8 FINADEX

-just knocked out a root canal and some other dental work so im in pain but it will help just fuel my fire

-went to knee doctor, took xrays and exaimed my knee and summary basically he feels i sprained my knee and its healing and as of yesturday it starting to get better after 2 weeks of no change, i tend to ice it everynight esp after workouts

tonights workout will be posted once i get back from gym, upperbodybased i think barbell night, curious to see if ill be able to max my last time max or go beyond well see
 
nycste

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Day 8 Finadex

Face is killing me damn root canal ahhhhh either way didnt stop me

WORKOUT 2

Barbell Bench 3x5
255x5
265x5 Ties PR
275x6 NEW PR

Inc Db 4x8
100x8x8x8x8
-hard as heck

Mil Db 3x8
60x8x8x8
-hard

Standing overhead 1h tricep ext db
35-30-25 superset down 10reps each arm

-Notes
-nothing really to mention yet, still feel totally same and normal, no huge energy drops or spikes, still to early to tell anything, just saying it as i see and feel it!
 
nycste

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Day 13 Finadex
Weight 220ish

Workout 3

Deadlifts 3x5
405x5
415x5 PR
415x5 PR
-not easy!

Db Sldl 2x10
105x10x10

Chins 4x6
+40lbsx6x6x6x6

Standing db curls
50x10x10
35xmax

-increase in veins, nothing else to note of a change, weight is still holding around the same which is odd because my carb intake has increased
 
nycste

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Day 15 Finadex
Weight 222ish

notes - not much other then biceps and some other muscles feel more solid or full during the normal day activities, an example like touching your shoulder with your right hand to right shoulder is hard to do, and some other muscles feel more full when squeezed or flexed

Workout 4

Inc Db 3x5
110x5x5x5
-heavy as heck hah, heaviest dbs i got

Flat Db bench 4x8
100x8x8x8x8
-solid numbers
-shoulder starting to bother alittle

Mil Db 3x8
75x8x8x7 PR on 8s
-left shoulder started to feel acky

Pushdowns
100x4sets

minor ab work

-workout notes
-pain in left shoulder area, started to really get annoying and fell hurt, pain has since gone away fully as i type this afterwards, upper body was nice and big and full, no pump feeling what so ever, just solid and full and large
-notice more definition in shoulders, more curve around back shoulder connection areas
 
nycste

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Day 17 Finadex
Weight 224-225 in afternoon

notes - just feeling large and in charge, my back has been alittle more sore then normal lower back that is, wondering if its possible some kinda back pumps are incoming i sure hope note, so ill start dosing extra taurine once or twice during day

Workout 1

Squats 3x5
315x5 current best
335x5 NEW PR
335x5 hard as heck

Romanian SLDL Barbell
225x15
225x20 Maybe PR?

Db Rows
110x6x6
-stopped, just felt to tired

Standing db curls
45x2-3 sets

ive stopped working out calves bec i walk along the beach everyday and im sure thats plenty, although its still an excuse ill get back to them sometime soon

-workout went well, slight headache, was feeling drained and dead tired by time i even started was really sunny today and spent most of day in sun, still happy about bumping up the squats 20pounds and being able to knockout 10 reps at that weight!!

-there has def been an increase in acne or pimples across my upper body, mainly back, shoulders, chest, but this is also possilbe in great connection to being on beach, sweating all day, and applying suntan lotion, just sharing the facts here
 
nycste

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Day 21 Finadex
Weight 125+

Workout 2

BB BENCH 3x5
275x5x5
280x5 PR

Inc Db 4x8
100x8x8x8x8

Mil Db 3x8
75x8x8x5
finished with
single standing 1arm 50lbx5 rep each arm

Standing OH DB Ext
50x2 sets

-nothing to note, feeling and looking bigger, several peeps have commented lately, being tan also makes you look better so that too i suppose
-left shoulder started to act up a tad towards end of tonights workout, which is better then last weeks when it was really painfull
 
nycste

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Day 24 Finadex
Weight 125+

Workout 3

Deadlifts
405x5x5
405x9 PR
-was so unhappy with first 2 sets i just went balls out last set

SLDL
225x5 = my body was fried and i stopped

Lat Pulldowns
200x8x8x6x3.5

-notes
none really, feel totally normal, still feeling larger and more pumplike but not the painfull type ones
 

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