Nycste workout log

[nycste]

Hello Community here you will find my goals, my stats, my workouts please feel free to comment however you want.

Stats
6ft
195-200 Lbs..
working back to 215 lost 30lbs to 180ish building it back


CURRENT GOALS
-gain weight while maintaining a somewhat low fat percent
-gain lost strength back- find those PRS i once used to pound out daily
-feel better about myself doing above 2

Current Supps
Gnc Megamen (will be changing soon)
Protein includes gnc, vitamin shoppe (notanymorethough), ON 100%, designer
Eclipse 2000 Vanadly XX till i run out then not rebuying untill more research
Fish Oil
Random fat burners got tons when i worked at GNC
Several diff brands of NO + Creatine due to samples
Green Magnitude (controlled labs) - just ordered
Purple Wrath (controlled labs) - just ordered
Xtend (Scivation) - just ordered



I have logs on BBCL1fastMMIABAM FYI all copy and pasted but of course user feedback will vary


Below you will find my 100percent honest workout, nutrition, and workouts with as much detail as i can get and no BS !


OK well i cannot post any pics cuz i cannot post a link till i get 20posts so will be updated !

My routines have changed over the past few years. Currently doing a westside approach which showed great gains when i was following it more strickly. But i have changed that into a high rep low rep combo and just give it all i got everyday.

 

[nycste]

Breakfast 4eggwhites 3eggs jumbos, 1cup oatmeal honey milk

Thanks vitamin shoppe for my free superpump250 sample
Taste= 10 almost no taste with 30oz water
Mix = started as a 5 then i turned around and came back to a 10

Morning workout. everything felt heavy grrrr
weight with clothes 202 at gym this is consistently 201-203 past week compared to 194ish the last 2 weeks so i hope i have put on a solid 5lbs+


deadlifts all diff stances and first time changing grip to over under
135x5
225x5
275x5
315x3
385x1
225x5
225x10 all done no straps really proud of that. but hate the fact i cannot yet get away from doing almost all of them SLDL GRRRR

Front squat +cleans 135x6x4x5x5 so hard all of them felt great. did olympic grip and it hurt but did all of them that way

RDLs first time doing these
135x10x10x10 liked these think i did it right really easy

shrugs 135x13+7 front had to regrip
135x10+10 regrip rear shrugs
135x10+5 front regrip
135x10+4 rear regrip

standing alt hammers 30x25, 35x15, 40x20+6grip, 40x20something

normal standing curls 25x15x16 (16strapped) lost all my grip

well there you go folks . everyting but the last set of the day done with no straps i was proud and my forearms hated me muahah

still really annoyed and down about my deadlift form. doing or using a widestance and SLDL most of them i found the weight to feel really heavy. using a closer stance and a SLDL pull felt a lot stronger and i was able to pump out 5more reps with 225 in doing so for example

i swear im working on my form it feels diff then it looks but the video doesnt lie. really getting to me i wish i could improve it. and first time doing RDLs i liked these

 

[nycste]

dammit just realized i forgot to mention i took glycergrow last workout on leg day but i forgot to take it tonight GRRr

i did take 1 serving of xpand thanks to my free sample buddy at vitamin shoppe
taste = 16oz horrible. with 20oz about it was fine
mix = great id give a 9+

should db presses
30x12 dropset 25x10
50x12 drop 30x10
45x12 drop 30x6

inc db presses
60x11
60x8 drop 30x8
50x11 drop 25x10

flat db alt
45x10
40x10
40x12

db skullcrushers single arm
20x25
25x17
30x10

chinups with my buddys weight belt first time trying this
+25lbs x2 felt great
+45lbs x2 felt great
+90lbs x2 attempts getting like 90percent up so 2 almost reps muhaha
bw x10 legs up
bw x6 legs up

1arm cable pulldown
20x25 drop 30x10
30x15 drop 40x6

db rows no straps baby
55x5 warmup
100x10
100x10
100x10
55x13

there ya go folks. i wanted to change things up and glad i did doing shoulders first, then incline then flat. tried adding nice heavy weight on my chins and i enjoyed it a lot gotta buy myself a belt now boo . db rows were good im glad i didnt drop the weight once but they were hard to hold but i was able to hold them for 30reps total and i could keep going maybe 1-2 more reps per set but didnt want to kill my grip. happy with my grip improvements. now just to get the body growing and muscles stronger slowly !

on a side note chosen by ALRI to test BADASSMASS
Bad Ass Mass™ is designed to support serious mass gain through the most effective pro-anabolic pathways.

1. Stimulate muscle AR’s for enhanced protein synthesis and tissue repair.
2. Bind SHBG to increase levels of free testosterone.
3. Increase LH/FSH to maximize output of natural testosterone.
4. Increase glycogen retention and optimize internal hydration levels.
5. Support superior protein synthesis through modulation of transcription factors.
6. Inhibits excessive cortisol levels for an anti-catabolic effect.
7. Promote recovery of the neuromuscular matrix.
8. Provide superior results either in a synergistic stack or as a standalone supplement

 

[nycste]

Off day

wokeup made me some 3/4 cup oats, milk, honey cinn and 1scoop protein
along with 4 eggwhites and 4 eggs all jumbo ! with like 1/4 onion dammit i forgot cheese grrr

i feel full today. i feel solid. it feels good. i make a muscle i feel its fullness and that its there and working. today is an offday. rest well body rest well !

No more fatburners for at least 2months. see what happens

 

[Jayhawkk]

Good luck. It seems you have the determination!

 

[nycste]

Good luck. It seems you have the determination!

thanks and that i do. determination doesnt always get you far if you dont have the proper guidance

thats what your for !!

 

[Ubiquitous]

you might be overtraining IMO.

 

[nycste]

3scoops glycergrow
1 servign xpand mix in water
and no more fat burners. let me tell you today i was pooped. dead tired eyes burning like wanna hit the bed entire day. first day off fat burners i felt normal. today sucked. looking forward to how i feel tomm. aka third day off fatburners

did some ab work to warmup

deads
95xwarmup
135x10 slow
225x10 close stance slow
225x few sumo slow, few closer slow
225x few sumo slow, few closer slow
stopped here was to mad at myself for not finding or feeling that good and the weight felt heavy so i moved on

db walking lunges
30lbsx50yds
50lbsx22yd
50lbsx22yd
50lbsx22yd

glutehamraises on reverse situp stupid bench
bwx20
bwx11 both had arms over my head for extra weight

bb curls superset with shrugs
65x3
85x5
95x5
105x5

shrugs
65x15
85x15
95x10
105x7 lost grip

yate rows underhands never do these always over
105x10
115x10
135x10
185x6+3+1 lost grip regripped and finished
225x3+1
225x2 + 8second hold till grip gaveout

did some calve work just with bw and stuff

-dont have much to say about this workout other then my legs were pretty freaking pumped and looked it from those db lunge walks omg.

-no workout tomm gota go to a FDNY class to prep for upcoming test !

 

[Ubiquitous]

20 rep GHR's? YOu need to post a vid of that up at MMI.

 

[nycste]

20 rep GHR's? YOu need to post a vid of that up at MMI.

im pretty sure its not the harder version on a correct GHR machine

i always try and word things so they sound like they arent correct

for ex. GHR on stupid reverse situp thing . mine are easier but ill get a vid posted at other site next time i do em in my log just for you buddy !

 

[nycste]

well day 4 i think no fat burners. much more tired during day even though im getting 7hours sleep a night on avg which is much more then my avg the past 10years

i also did my best to make this workout shorter in reps and workouts and hope those that think i am or was overtraining will accept this workout better

ps- i still felt slightly pumped after the workout which doesnt always happen but its a great feeling

today.
breakfast - 6eggs 3/4 cup oatmeal + 1scoop protein, milk, honey, shuga tea
lunch - pasta w/meatsauce, beef stew meat, choc yogart muffin, large coffee milk shuga
preworkout - 2scoop protein shake 25g maltodex 1-2hour preworkout, then serving of green magnitude + purple wrath 30mins-15mins pre workout
post workout - 2scoop protein 50g maltodex
dinner 30mins after workout = potatoes, green stuff, lamb, alittle mint
currently i am here. will eat another meal and maybe shake before bed. !!!

lastly wanted to add that my orders from 2 supplement companies came in. very fast and im very happy. i also started green mag + purple wrath today. and just got my xtend ill be using as well. bad ass mass should start next week as i will get it any day now

inc db bench
60x10
75x10 hard
85x7

floor db presses
55x5
85x5
60x15

chins knees up not legs this time
bwx10
bwx10

should bb presses
85x8
135x4+1 spot
145x2 spotter might have helped not sure. but i had only 2 in me

cg bench bb
135x10
185x5
205x2 bah hehe feels good getting closer to my past prs

db flyes
15xmax
20xmax
30xmax

-there ya go, wanted to mention that presses movements my reps are limited i feel due to shoulder weakness still because i know my power is there but i sometimes cannot control the weight as well with my right shoulder. meanwhile it hasnt hurt and left one is holding in there as well.

weight in gym post workout = 204

 

[nycste]

Sat 23 - off day
Sun 24 - off day did 20mins swimming while working
Mon 25 - off day
Tues 26 - should start badassmass if it arrives and next workout !

Merry Xmas and other holidays everyone

 

[nycste]

green magnitude + 2scoops purple wrath preworkout
3servings xtend post workout
50 dex 50 malto 50 protein after xtend

ME Legs

deads only sumo
135x5
225x5
315x2
385x1 [nomedia="http://www.youtube.com/watch?v=qcMVeTUcefU"]YouTube - Broadcast Yourself.[/nomedia]
425x1 (almost pr think its 430 or 435)
455x0
455x0 gah haha couldnt get it off ground

squats clean to shoulders off floor
135x8 backsquats
185x3 front couldnt get str to get to back
135x10 front
135x5 front

shrugs
135x10
185x10
225x10
275x3++straps 6
315strappedx6

rotater work 3 sets

calves 3 sets

 

[nycste]

man i hate my pictures make me feel so much smaller then i think i am. and show like no cuts of the few i got anyways here they are

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Pictures Tonight Dec 27th 2006. First day of BADASSMASS by ALRI

Day One of BADASSMASS a 30day log

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Strength - no change off day
Size - no noticable diff first day
Side Effects - nothing to report
Recovery - nothing to report first day and off day
Mood - nothing to report yet
Overall assessment


My current Measurements are sadly

Neck - 17.5
Chest - 44.5 flexed 47
4arm - 12.25 flexed 13.5
bi/tri - 14.5 flexed 15.5
waist - 35 measured 2inches below belly button
thigh - 23.5 flexed didnt seem to change size
calve - 16

all measurements were done with my brandnew myotape

i will do my best to keep my diet about the same for the next month there will be no new supplements added as well i have been on current supplements for at least 1week for the creatine and bcaa products and over 1 week on all others.

today was an offday did like 3miles jog maybe more didnt keep count nice pace in the cold

 

[nycste]

Weight 207 with full outfit on from outside
Weight 204 after workout in workout clothes
Weight 198 at home in boxers

Day 2 of badassmass thanks to alri
green magnitude in morning since i forgot to take on off day
3scoops w1serving max milk protein 1-2hours pre workout
2servings purple wrath preworkout
during workout 3servings xtend w another serving green magnitude
post workout 50g malto 50g dex 50gish whey w water

so far i do not feel and diff on my second day of badassmass. nothing to report yet no negative or positive things.

my workout felt blah. i just felt really weak really blah.

floor db presses
55x7
65x15
75x9
75x8 (think all were max reps besides 55warmup)

should db presses
40x5
60x5
60x6
60x6 (all were max reps besides 40warmup)

overhead db xt
50x10
65x10
75x10
85x9 (i didnt know where my strength was on these next time heavier)

dips
+50lbs x7reps on stupid assist machine stopped doing these didnt like
BWx10 (behind the back style dips)
BWx10 (both bw ones done off a platform 1-2ft off ground with feet on ground)

chins (all chins were paused at bottom so no cheating)
bwx10
bwx5 legs up
bwx5

situps rocked my world did some bw situp machine bench thing like 2-4sets as many reps as i could


-daily report. workout felt blah. weight is staying hi if not increasing 1lb a week or so im really happy with it. if i lets say weight 200 thats 20lb gain in 3months time
-and again day 2 badassmass

ps my shipment of cheapass maxmilk came in
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[nycste]

Day 3 Badassmass

Strength - hard to tell
Size - nothing yet to report
Side Effects - have had slight headache last 3days before i started bam
Recovery - my recovery is always great. feels like i never workout
Mood - nothing to report yet

Preworkout
3scoops glycergrow
1scoop green magnitude, 2scoops purple wrath
During workout
3servings xtend w some gatorade powder
Post workout
50g dex 50g malto 50g whey

Weight = 206 wclothes +sneaks
Weight = 201 home no sneaks w clothes
weight change = not really staying consistly 195-200

Workout.

Sumo deads all of them felt heavy bah NO STRAPS
225x2
315x2
365x3 (PR on reps) [nomedia="http://www.youtube.com/watch?v=CJrUOmxGGGI"]YouTube - Broadcast Yourself.[/nomedia]
385x2 (PR on reps) took 2 tries to get it up [nomedia="http://www.youtube.com/watch?v=Pu7tXWJoyRQ"]YouTube - Broadcast Yourself.[/nomedia]
315x4

SLDL no straps
225x5 close stance very hard
225x3 sumo stance hard as hell

Hardcore GHR off floor
gonna love the video didnt get 1 full rep
[nomedia="http://www.youtube.com/watch?v=SXFaQNXfoBU"]YouTube - Broadcast Yourself.[/nomedia]

hyperxt which i was previsily calling GHR
bwx10
+35x7 (PR)
+55x7 (PR)
+85x4 (PR) [nomedia="http://www.youtube.com/watch?v=4Xfyf0fNImQ"]YouTube - Broadcast Yourself.[/nomedia]

normal TUT chins w pauses
bwx5
bwx4
bwx3

db shrugs no straps
55x15
70x14
85x9
85x7 (losing grip on the 85s but i was damn tired anyway 1-2reps more max)

db hammer curls wstraps
60x11
60x10
25x40+

Lion Oxs first time doing these for shoulder strength
5x10ish
15x8ish


can someone reading this explain why i had to freaking pee 4x during my sleep last night and 5th time once i wokeup for good

 

[nycste]

Day 4 BAM - rest day

Day 5 BAM - rest day weight 204 boxer,shorts, tshirt happy wiht that weight a lot

- still got a slight headache id hate to think its from BAM. i really doubt it but getting only 4 hours sleep last night to open gym at 645 wasnt fun. super long day but its over and im home and im eating and im gonna pass out soon

Breakfast = 7eggs a few of those white, peppers, onions, seasonings, tea
Prelunch = leftovers steak, sausage, green stuff, potatoes,asparagus
Lunch = same as prelunch
Snack inbtw = coffee, honey bun , and 2 choc cup***** OOO
Current meal few 5pm pasta, asparagus, chicken, seasonings, hot coco 2 choc chip homemade cookies

 

[nycste]

DAY 6 BAM
-still feel normal. still got a slight headache. i trimed some hair and feel bigger. which i am a few lbs since starting this. nothing else really to report easy to take 12hours apart 2 pills a day

Preworkout
-1 scoop glycergrow
-1 scoop green magnitude
-2 scoops purple wrath

During Workout
-6 scoops xtend

Post workout
-50g whey
-50g malto
-50g dex

Workout.
flat bench (havent done bench in many many months)
95x10
135x10
185x10 max
185x6 to max
135x7 to max
-all reps super slow and controlled. shoulder felt ok besides one rep. my benching is so weak compared to everything else o well.

Inc db pressing
50x10
60x10
70x10
80x5.5

narrow/close barbell bench
135x10
135x10
135x8

front db delt raise (hasnt been done in forever)
10x10
15x11
25x10
30x8
50x2attemps no full reps
-+25lbs and so fourth going up was controlled coming down no control at all

shoulder db presses
35x13
45x7
45x9

side delt db raises (havent been done in ages)
15x15
20x8
15x10

tricep bar cable pushdowns
120x15
140x15
140x15

weight after workout highest yet in past months 207 w clothes on

warmed down with a bunch of swimming and first time doing butterfly stroke my shoulders didnt hurt and i got like 4 laps of butterfly in i was proud.

weight at home in boxers pre dinner 200 flat

 

[nycste]

Day 7 BAM
Weight upon waking = 200

supplements used
3 vandaly xx 1 breakfast, 1 lunch, 1 post shake
2 gnc megamen vitamins 1 breakfast 1 post shake
9 fish oil so far. perhaps 3 more with prebed shake
3 pills of digestive enzymes taken before meals
2 liver tabs just to clean anything that shouldnt be there
2 servings purple wrath pre workout
1 serving green magnitude pre workout
3 servings xtend during workout
2 servings protein post workout, one with breakfast oatmeal
1 50g serving malto post workout shake
1 50g serving dextrose post workout shake

BAM Review.
-sadly im still sporting a slight mild headache which started 1day before BAM i think
-i feel slightly bigger. i dont however feel stronger. i have gained 1-3 lbs this past week i believe due to proper diet and supplementation and gym work
-nothing negative about 2 pills a day spreadout 12hours
-no bad feelings or mood swings at all to report. always my jolly self
- no extra pimples or red spots or anything like it

WORKOUT

1 leg DB squats i believe they are called
20x5
50x5
50x10R 7L [nomedia="http://www.youtube.com/watch?v=e6DbimteUrg"]YouTube - Broadcast Yourself.[/nomedia]
60x4
(man these are hard but i love them they will replace squatting till i get a squat rack at a new gym)

Deadlifts all SUMO light day
135x10
225x5
225x5
275x5
275x5
(all reps were slow and controlled up to 275. 275 reps were fast explosive)

Shrugs
275x5 one second holds at top
275x10one second holds at top
275x10 one second holds at top
275x10 one second holds at top
275x5 with 3 second holds at top

seated hammer curls
25x10
40x10
50x10
60x10

standing db curls
60x2.5
50x7 dropset 40x9

close grip chins all strapped
bwx8
bwx6
bwx8

seated row machine all strapped
110x10
130x10
130x10

GHR
3 sets of maybe 1-2reps [nomedia="http://www.youtube.com/watch?v=yjl-UXgTX_Q"]YouTube - Broadcast Yourself.[/nomedia]
enjoy gotta find a better way these hurt my knees

leg xt machine
3-4 sets to max burn

calf work
several sets bw x max reps

NO extra cardio today

 

[nycste]

BAM Day 8 weight after waking and peeing 3x 200

GOT TO MEET VICTOR MARTINEZ spelling? anyway it was soo sweet. didnt get a picture but maybe next time at one of my favorite vitamin stores EVAS on 8th street aka st marks place. dude is huge shook my hand while he ate with some good looking blonde.

also got some goodies from that store thanks to my boys there.

did some swimming in pool for relax. cardio. and just to do something.

feeling big. still got slight headache. nothing to bother me i just dont feel 100 percent i feel 95 percent.

 

[nycste]

Day 9 BAM Weight after peeing this morning 200

supplements used
3 vandaly xx 1 breakfast, 1 lunch, 1 post shake
2 gnc megamen vitamins 1 breakfast 1 post shake
9 fish oil so far. perhaps 3 more with prebed shake
3 pills of digestive enzymes taken before meals
2 liver tabs just to clean anything that shouldnt be there
2 servings purple wrath pre workout
1 serving green magnitude pre workout
3 servings xtend during workout
2 servings protein post workout, one with breakfast oatmeal
1 50g serving malto post workout shake
1 50g serving dextrose post workout shake


Strength - hard to tell. improvement on shoulders tonight compared to last day
Size - i feel alittle more shaped and i am perhaps up 1-2lbs
Side Effects - slight headache/drozy stuff feel nothing major
Recovery - has been good up to last 2 workouts feeling the burn pecs burning legs sore super sore. feels great. but in reguards to rdy for next workout totally rdy
Mood - nothing to report yet
Overall assessment hard to tell still

Warmup
lionox's
rotator work

bench (light) barbell
95x10
135x10
135x15
155x10 hard
grip pinkies are 2-3inches away from power rings

wide bench pinkes on rings
135x10
135x10
135x10 hard all of them last rep or 2

narrow bench hands started where grip starts
135x7
135x10 barely made it
135x10

db seated press (heavy day)
45x8
55x8
55x7
50x8
improvement compared to last db press day

front delt raises
20x10
20x10
25x10
15x10

tennis backhand tri cable ext
20x15
30x15
30x15
40x10

1arm cable pulldowns palms up
30x15
40x10
40x10
40x13
20x25

 

[nycste]

Day 10 BAM Weight after peeing this morning 200

supplements used
3 vandaly xx 1 breakfast, 1 lunch, 1 post shake
2 gnc megamen vitamins 1 breakfast 1 post shake
9 fish oil so far. perhaps 3 more with prebed shake
3 pills of digestive enzymes taken before meals
2 liver tabs just to clean anything that shouldnt be there
2 servings purple wrath pre workout
1 serving green magnitude pre workout
3 servings xtend during workout
2 servings protein post workout, one with breakfast oatmeal
1 50g serving malto post workout shake
1 50g serving dextrose post workout shake


Strength - core str improving a lot, individual exercises improving slightly
Size - about the same but i feel more confident knowing im taking something like this
Side Effects - headaches i think went away. yucky weather here
Recovery - has been good till this past weeks workouts kicking my tush but recovering fast
Mood - nothing to report yet
Overall assessment hard to tell still

Sumo Deads heavy day
225x5 warmup [nomedia="http://www.youtube.com/watch?v=Wpmkwg00nt0"]YouTube - Broadcast Yourself.[/nomedia]
315x8 (PR)
315x8 (PR) [nomedia="http://www.youtube.com/watch?v=pGKV0LcxK5E"]YouTube - Broadcast Yourself.[/nomedia]
315x8 (PR)
315x6/8 lost count so tired all these were pretty hard, all PRs

DB Shrugs
80x10
100x4reps with 3 second pauses at top
100x30second or so held up

Seated DB Hammer Curls
60x9 (could do more goals today is 8reps)
65x8
65x8
65x10 the 65s might be PRs no biggie just Bis

Leaned over concentration DB Curls
25x12
35x10
50x7
40x12

One Arm DB Rows supported off bench
100x6 knee up lost grip to
100x10 strapped no knee support
100x16 strapped no knee support (PR)

Wide Grip Pulldowns on stupid pulldown machine no a normal one
4 sets used 130 for last 3 sets prob 10reps or so idk

Leg Xt machine
3 sets

Leg Curl Machine
2 sets they were cramping up

calf work
seated calf machine and did standing bw work off ledge

 

[nycste]

Sat Day 11 BAM weight morning 200
Sun Day 12 BAM weight morning 201 with 3/4 bathroom breaks at night gah

Strength - no comments on off days
Size - think ive added alittle fat back on since stopping all the diet energy pills i was taking and beefing up the diet just alittle bit
Side Effects - headaches i think went away. might still feel cloudy though
Recovery - has been good feel last deadlift day in my knees and hips muscles feel excellent
Mood - nothing to report yet
Overall assessment hard to tell still


Even thought he past 4 workouts have been a similar routine to my westside training they were long workouts and pretty stressfull. I am getting really close to just going back to a 3/4 day split of 2 muscle groups 3days and if i choose a 4th solo muscle group that day. Dont know why im doing all this powerlifting stuff when 1. not built like one 2. have injuries that i dont want coming back 3. should be doing more bodybuilder stuff since i dont care about strength as a goal number 1 right now.

anyways just wanted to add that stuff im thinking about on my weekend off lifeguarding 15+ hours at the pool both days isnt fun at all. working on meeting girls lol and milfs. ttyl everyone who reads my journals and thanks for stopping in. Its a fun trip and i hope to find some great benefits on the road home.

 

[nycste]

Day 13 BAM Weight after peeing 3x this morning 202

supplements used
3 vandaly xx 1 breakfast, 1 lunch, 1 post shake
2 gnc megamen vitamins 1 breakfast 1 post shake
9 fish oil so far. perhaps 3 more with prebed shake
3 pills of digestive enzymes taken before meals
2 liver tabs just to clean anything that shouldnt be there
1 servings purple wrath pre workout
1 serving green magnitude pre workout
3 servings xtend during workout
2 servings protein post workout, one with breakfast oatmeal
1 50g serving malto post workout shake
1 50g serving dextrose post workout shake

Strength - seems to be improving made some progress tonight
Size - think ive added alittle fat back on since stopping all the diet energy pills i was taking and beefing up the diet just alittle bit
Side Effects - headaches i think went away. might still feel cloudy though
Recovery - is good
Mood - normal

Should Triceps tonight- didnt drink my green magnitude + purple wrath combo pre workout had it during my workout instead and didnt feel any diff. actually what i did was 1 GM 1PW and 2scoopsxtend gulped down in 15seconds after my warmup with 24oz water. then started my 2servings xtend during routine. blah blah blah

BB Stand Miltary turned into Standing DB presses hard never did these
BB 105x5 warmup
DB 50x10 was ok
DB 60x8 was max
DB 60x7 was max damn things are heavy with no support
(used some leg drive to get some of the reps)

Close Grip Bench 8inches apart hands on start of grippy thing
185x7 first set wasnt happy
185x10 happy was max 11 with spotter maybe
225x3 figured what the heck these were damn heavy

Side Laterial DB Raises
15x10
30x10
40x10
45x8
(40+ was hard happy with what i was able todo could be PRs but dont know)

1arm DB overhead tricep ext
20x10
40x10
45x8
2hands 50x30

Bent DB rear delt flyes
15x15
20x15
25x10 barely made it

Flat bar cable pushdowns
170x20
170x20
200x13 (added 10lb weight to the weight lock thing)
(machine only goes to 190 grrr)

notes = happy with tonights workout. arent big movements but happy with my numbers and could be a few PRs but i dont really know or care to much . I felt good and thats what counts

Todays Meals from what i remember

Breakfast
1cup oats 1 1/4 cup water
1scoop protein in cooked oats
1large mug coffee 3shugas + some 2percent milk
3 egg whites 3 eggs JUMBO SIZE BABY some onions and seasonings

Lunch
tons of rice with brown or black beans in it not toomany beans
several oz of steak
several oz of chicken

Snack
small amount of leftover rice and 1 cube of steak saved for preworkout
then had a sweet choc yogurt muffin (plz dont read this fit OMG)

Workout
GM + PW + Xtend, Xtend, 50dex, 50malto, 50protein

Dinner1
tunafish sandwhich on wheat bread with mayo

Dinner2
Didnt get there yet prob stringbeans, chicken, oninos, pepepers, and something else

Prebed
12oz milk
2scoops max milk 32g protein

 

[nycste]

Day 14 BAM Weight 200

supplements used
3 vandaly xx 1 breakfast, 1 lunch, 1 post shake
2 gnc megamen vitamins 1 breakfast 1 post shake
9 fish oil so far. perhaps 3 more later
1 pill of digestive enzymes taken before meals
2 liver tabs just to clean anything that shouldnt be there
1 servings purple wrath pre workout
1 serving green magnitude pre workout
3 servings xtend during workout
2 servings protein post workout, one with breakfast oatmeal
1 50g serving malto post workout shake
1 50g serving dextrose post workout shake

Strength - seems to be improving made some progress tonight
Size - no comment, have noticed more veins i think
Side Effects -
Recovery - is good
Mood - normal

Food so far.
1.breakfast 1cup oatmeal, 3eggs 3 eggwhites, 2 slices cheese onions and peppers
2.lunch choc chip yogurt muffin, grilled chicken hero wlettuce, tomato, onions
3.workout supplements bcaas creatine stuff
4.dinner mashed potatoes, corn, pork
5.donno yet
6.prebed shake 32protein 12oz milk

Workout Chest + Legs

inc db
50x5
75x10 (just as good as last week)
80x10 (doubled last workout)
100x3 (still sucks so mentally painfull knowing these were 10reps easy before)

DB lunge walks
50x20
60x20
60x20
60x20
60x20 heavier then last week not as far

Dips (havent done in a while)
BWx10 with 10pushups
BWx15
BWx18

Leg Press (havent done half a year)
-all done with 1 leg then 2 legs
90x10x10
180x7x7
180x8x8

DB Flyes flat bench
15x3 sets

Leg curl superset leg xt
2 sets legs were burning and cramping lunges destroyed me

 

[nycste]

Day 15 BAM weight in morning 200

off day did some running and swimming 4 miles on treadmill and a few laps in pool cooldown. legs burnt still and cannot flex them without the feel of perhaps cramping creeping up if i kept it flexed

 

[nycste]

DAY 16 BAM. didnt wanna weight myself in morning

i wanna say i notice a diff in my body in reguards to my thighs and shoulder areas. what i notice its hard to say but i feel they look better and as i mentioned i think i have more veins in some areas i wasnt to used to seeing them. i normally get pretty veiny when i workout anyways.

Size halfway measurements

chest 44 flexed 48+

mid thigh 24. top thigh 25

calves 16

4arms 12.5 flexed 13.5

bi/tri 13.5 flexed shy16

neck 17

stomach 2inches below bellybutton 35.5

around shoulders 48.5

 

[nycste]

Day 17 BAM Weight unweighted today. last weightin was 200

supplements used
3 vandaly xx 1 breakfast, 1 lunch, 1 post shake
2 gnc megamen vitamins 1 breakfast 1 post shake
9 fish oil so far. perhaps 3 more later
1 pill of digestive enzymes taken before meals
2 liver tabs just to clean anything that shouldnt be there
1 servings purple wrath pre workout
1 serving green magnitude pre workout
3 servings xtend during workout
2 servings protein post workout, one with breakfast oatmeal
1 50g serving malto post workout shake
1 50g serving dextrose post workout shake

Strength - seems to be improving made some progress tonight
Size - no comment, have noticed more veins i think
Side Effects - still got that slight headache feeling/or sick feeling its odd
Recovery - is good
Mood - normal

Me running at night outfit Invalid Link Removed

Tonights workout = Back and Bi

Romanian Deads
135x10 225x5 315x5 no rest
405x3 [nomedia="http://www.youtube.com/watch?v=NRwNMnF8OO0"]YouTube - Broadcast Yourself.[/nomedia]
405x2
315x7
(these were pretty damn hard)

BB Curls
45x10
95x10
115x8
115x6.5

BB Rows
115x15
135x10 (Underhand)
225x7 (overhand)
225x10 (underhand + some jump movt to assist)

Seated Hammer Curls
65x11 (PR 1 rep)
75x8 (PR)
85x7 (PR) [nomedia="http://www.youtube.com/watch?v=E8k1t5chKnQ"]YouTube - Broadcast Yourself.[/nomedia]
100x2.5 (PR) [nomedia="http://www.youtube.com/watch?v=RjU3hbgnrBI"]YouTube - Broadcast Yourself.[/nomedia]
-these were fun hard as heck and enjoyed every second of it

1arm cable standing rows
90x10
190x10
180x10
100x10

Standing DB Curls
50x10
40x35x30 dropset
40x35x30 dropset

-good workout tonight. was tired from this week of work and today did like 20 trips at work walking up 2-6 flights of stairs carrying stuff all day long bah.

 

[nycste]

Day 19 BAM Weight unweighted today. last weightin was 200 several days ago

supplements used
3 vandaly xx 1 breakfast, 1 lunch, 1 post shake (RAN OUT OF THESE NO MORE)
2 gnc megamen vitamins 1 breakfast 1 post shake
9 fish oil so far. perhaps 3 more later
1 pill of digestive enzymes taken before meals
2 liver tabs just to clean anything that shouldnt be there
1 servings purple wrath pre workout
1 serving green magnitude pre workout
3 servings xtend during workout
2 servings protein post workout, one with breakfast oatmeal
1 50g serving malto post workout shake
1 50g serving dextrose post workout shake

Strength - seems to be improving made some progress tonight
Size - no comment, have noticed more veins i think
Side Effects -
Recovery - is good
Mood - normal

Shoulders Triceps

Seated BB Presses front
65x10
95x10
135x7
135x7 maxes no spotter

Inc CG Bench
135x7
135x10
135x10
(all reps left shoulder was popping or moving or doing something bad i continued anyway since it didnt hurt it was just moving or popping i wont be doing this exercise again anytime soon)

Side and front raises supersets
15x10x10
20x13x10

2h db tri overhead xt
75x15
75x15
75x10

Cable rear flyes
3sets felt great

bent db kickbacks
3sets with 15lbs all grips. hammer. palms up palms down
Edit/Delete Message

 

[nycste]

Day 20 BAM Rest Day

 

[nycste]

Day 21 BAM Weight 202

supplements used
2 gnc megamen vitamins 1 breakfast 1 post shake
9-12 fish oil aday
2-4 pills of digestive enzymes taken with meals
2 liver tabs usually taken at some point in day with meal
1 servings purple wrath pre workout
1 serving green magnitude pre workout
3 servings xtend during workout
2 servings protein post workout, one with breakfast oatmeal
1 50g serving malto post workout shake
1 50g serving dextrose post workout shake

Today had extra protein shake preworkout 44protein and like 25carbs

Strength - besides dips cannot tell from todays workout
Size -
Side Effects -
Recovery - is good
Mood - normal

CHEST AND LEGS TONIGHT

Flat DB Bench 2Sec TUTS these kicked my tush
65x10
65x9
65x8

1Leg DB Squats off Bench
25x10
40x7R 3L
40x6R 6L (right left)

DIPS
BWx25 (PR by far+10)
+25x14 (PR)
+25x8 was beat

Walking DB Lunges
25x45yd
25x45yd
25x45yd

DB Upward flyes crossoverthings to front of face
10x10
15x10
15x15
20x10

Leg Xt + Leg curls machines
3sets each light weight felt burns lets are totally BEAT

 

[nycste]

Day 22 BAM Weight 203/4 in morning OFFDAY
Day 23 BAM Weight OFF DAY

 

[nycste]

Day 24 BAM

BACK AND BI

DB Rows Slow controlled Reps 1-2second up/down/held at top
90x10
90x10
90x5 2second holds

Cable Curls 1Arm
20x20
40x13
50x8 already burning

GMs
65x10
135x10
225x2
185x5 hard as heck

Overhead Cable1arm curls
30x13
50x15
70x8

Shrugs superset with Pendley Rows (rows were 1rep each one deadstop on floor for 1second and rep 2 etc)
135x10x10 underhand
135x10x10 overhand
135x10x10 underhand

ISO DB Bentover Curls
20x10
30x15
30x13

good workout felt it in my back and my arms. my lower back actually had a pump or some weird stuff really felt it today not sure why more then normal.

 

[nycste]

Day 25 BAM Rest Day Sat

took fDNY exam at 9am and that lasted like 3+ hours stupid slowass methods and bells

then lifeguarded till 7 and gym closes then so no workout


Day 26 BAM Sunday might workout update lata

 

[nycste]

Day 27 Weight 203/204

Workout Chest Tri

Flat BB Bench
95x10
145x10
195x10
205x8 (current best glad im improving 225 in 1-2 more chest days dont wanna rush nutin- goal for anyone new reading is getting back to my easy sets of 225x10)

cg bench
165x10
165x10
195x5
(happy with these too)

Dips
BWx20
BWx10
BWx8
(was dead after first set o well i went really slow and felt great)

Cable Flye Machine
3sets

Tricep Cable pulldowns w curved bar
190x20
190x18
190x26
235x7
(190 is the rack so adding weight i used the other rack and connected the 2 cables not the best method but it worked)

and thats my workout

-i actually forgot all my normal daily pills including taking BAM at noon i just took my first one today at 9pm cuzi forgot to pack my pills grrrrr

So in a small summary. my strength is slowly progressing which is great slowly getting back to where it was at before my injuries. i feel fine wiht nothing hurting and strength coming back to normal. my dips are better then they have ever been before and for that i am really glad.

 

[nycste]

Day 28 BAM

Workout Back BI

BB Rows
135x10
225x5+3(overhand regripd)
225x8 (under)
225x9 (over)

Standing Hammer Curls (light weight focuz on form)
40x10
40x11
55x6

Deads Sumo
225x5 Invalid Link Removed
315x5 Invalid Link Removed
365x4 (PR) WOOT Invalid Link Removed
405x3 (PR) WOOT Invalid Link Removed
(didnt realize till i watched form on 405 sucked)

Cable Curls overhead 1arm
50x15
40x20
30x20

DB Rows (90percent done slow and steady focuz on form pull to hips)
75x15
75x15
75x15

Seated DB Curls
25x3sets many reps to max didnt record numbers


-really happy with this workout. PRs on the big movts and great super pump burn on biceps without really trying it rocked !!

 

[nycste]

Day 29 BAM REST DAY

Shoulders and Legs tomm Thursday

 

[kabuki]

Day 28 BAM

Workout Back BI

BB Rows
135x10
225x5+3(overhand regripd)
225x8 (under)
225x9 (over)

Standing Hammer Curls (light weight focuz on form)
40x10
40x11
55x6

Deads Sumo
225x5 Invalid Link Removed
315x5 Invalid Link Removed
365x4 (PR) WOOT Invalid Link Removed
405x3 (PR) WOOT Invalid Link Removed
(didnt realize till i watched form on 405 sucked)

Cable Curls overhead 1arm
50x15
40x20
30x20

DB Rows (90percent done slow and steady focuz on form pull to hips)
75x15
75x15
75x15

Seated DB Curls
25x3sets many reps to max didnt record numbers


-really happy with this workout. PRs on the big movts and great super pump burn on biceps without really trying it rocked !!

Nice PR on the :dl:!
i see you changed your shoes:thumbsup:
did that help? still looks like a slight arch in them, but so much better than you used to have.

 

[nycste]

Nice PR on the :dl:!
i see you changed your shoes:thumbsup:
did that help? still looks like a slight arch in them, but so much better than you used to have.

yea changed my shoes. noticed maybe a slight diff but nothing major i dont think.

think ill go barefootnext time did leg press barefoot tonight felt good

 

[nycste]

weight yesturday was 203/204

Today DAY 30 BAM. Weight 207/208 after peeing

Working was Legs and Shoulders

Rear laterials on cable machine
20x20
30x20
30x20
40x20

Squats (not on squat rack used another weird type of rack super annoying)
65x15
95x20
135x15
185x10 slow and hard

Seated DB Presses
40x10
55x10
70x8 (very nice close to PRs or maybe a PR)
50x14 (triceps died before shoulders did)

DB Lunges
10x45yd
40x45yd
40x45yd break halfway

Side Laterials DB
20x10
20x10
20x10
(all super slow controlled no swing no rush full control)

Leg Press
90x15
180x15
360x6
520x5
610x3
(never do these but i enjoyed em. weight not including machine)

Leg xt leg curl
1set each to max failure and burn

NEW STACK

JUNGLE WARFARE
BAM
RESTORE
BULK CISSUS

STARTING WITHIN A WEEK !!!!!!

 

[kabuki]

yea changed my shoes. noticed maybe a slight diff but nothing major i dont think.

think ill go barefootnext time did leg press barefoot tonight felt good

I think you'll like it without shoes. Just getting closer to the floor helps with the lift.

Here is an extremely good read on deadlift technique if you have time.
Invalid Link Removed

 

[nycste]

I think you'll like it without shoes. Just getting closer to the floor helps with the lift.

Here is an extremely good read on deadlift technique if you have time.
Invalid Link Removed

nice find thanks

Day DONE

O well no more BAM. Review tonight or sometime this weekend

anyone aboard the BAM review hope you enjoyed it i did my best

STARTING NEXT WEEK SOMETIME ALRI EVO STACK ! + Stone Dragon
__________________

 

[nycste]

Bad Ass Mass™ is designed to support serious mass gain through the most effective pro-anabolic pathways.

1. Stimulate muscle AR’s for enhanced protein synthesis and tissue repair.
2. Bind SHBG to increase levels of free testosterone.
3. Increase LH/FSH to maximize output of natural testosterone.
4. Increase glycogen retention and optimize internal hydration levels.
5. Support superior protein synthesis through modulation of transcription factors.
6. Inhibits excessive cortisol levels for an anti-catabolic effect.
7. Promote recovery of the neuromuscular matrix.
8. Provide superior results either in a synergistic stack or as a standalone supplement
Invalid Link Removed

1Month BadAssMass (BAM) REVIEW By NYCSTE

Starting Pics 12-27-2006 Day 1 BadAssMass Weight about 195-198
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Ending Pictures 12-28-2007 on BadAssMass Weight 205+
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Measurement Comparisons

12-27-2006 Measurements should be cold
Neck - 17.5
Chest - 44.5 flexed 47
4arm - 12.25 flexed 13.5
bi/tri - 14.5 flexed 15.5
waist - 35 measured 2inches below belly button
thigh - 23.5 flexed didnt seem to change size
calve - 16

01-11-2007 Around Halfway Measurements COLD
chest 44 flexed 48+
mid thigh 24. top thigh 25
calves 16
4arms 12.5 flexed 13.5
bi/tri 13.5 flexed shy16
neck 17
stomach 2inches below bellybutton 35.5
around shoulders 48.5

01-28-2007 FINAL MEASUREMENTS COLD
Weight= 207/209
Neck 16.75 (-.75 prob messup in reading)
Around Shoulders 50 (+1.5 from halfway mark not measured on start of log)
Chest 44.5 flexed 47.5 (about same +.5 on flex from start)
waist 2inc below button 35.75 (+.75 with +10lb weightgain)
4arms 12.5 flexed 13.25 (slightly bigger nonflexed slightly smaller flexed according to measurements)
Arm 14.5 flexed 16 (.5 bigger flexed)
midthigh 25+ (+1.5 from start)
Calve 16.5 (+.5 from start)

Summary of Measurements and Weight Gain

Started this log weighting somewhere btw 195-200 cannot tell for sure because i wasnt weighting myself on empty tummy after morning bathroom break but that did change a few days into the log. My weight at the end of the log is consistently 205-208 so thats about or almost a 10lb gain without putting to much bodyfat on due to measurements and pictures.

Measurement summary can be said that my own measurements are always up for fault as a slip here or there doing it yourself can always bring a number slightly off but all in all most of my measurements are slightly bigger anywhere from .5 of an inch to an entire 1.5 inches in differing bodyparts!

So I grew. I did not gain much fat. Clearly its near impossible to put on 10lbs muscle in 1month but most likely 1-5lbs with 1-5lbs water or carb stores.



Next. BAM Summary

Strength - my strength has improved but let me be honest i am coming back from an injury and although some of my movements like deadlifts and arms are back to PR status other movements like pressing are still way off. Shoulder pressing in my last workout is near PR status again and makes me happy. So i did make some nice strength gains back to PR status with a few movements making new PRs in reps not top 1MR. I am clearly happy with improving strength on movements like 90+percent rep improvements as my focus is going more and more away from 1 rep maxes due to fear of injury.

Size - overall with a not perfect diet but a solid and true diet along with BAM and other supplements listed in log i was able to put on 5-10solid lbs with little to no body fat increase according to pics and measurements. Happy with this. Along with my size increase my vein showings around shoulders and arms most noticelby with runnerup in legs.

Side Effects - I started this log with a slight headache that i believe went for 2or so weeks. did BAM help this headache i dont honestly know. I am not saying BAM gave me this headache because i do not know. No other side effects reported besides this strange headache which didnt effect anything i did was just around for a while.

Recovery - recovery has always been pretty good. a slight changup in my workouts caused some nice pains for a day or so but otherwise fast recovery due to diet bcaa supplementation during workouts and BAM all helped to keep me maintained and aid in fast recoveries!

Mood - do not feel i have anything to say here did not notice a change here at all my mood in general prob changed slightly because i have been working 7day weeks for the last 5 months and sometimes that gets u annoyed but BAM gave no MOOD changes whatsoever.

Overall assessment - BadAssMass by ALRI is another great product on the market. Is it a super drug or is it the best supplement ever to come out probably not. But BAM along with proper diet and training on this 24year old body with many injuries helped this individual pack on a solid 5-10lbs in a month period of time. With its cheap price and promising science behind it I would recommend BAM to anyone reading this log or anyone who wants some assistance in their training to give them a slight edge. I highly recommend trying the EVO stack which stands for Jungle Warfare- BadAssMass - Restore instead of just a standalone BAM like what i did. However i do not regret testing this product instead i am proud of what i have achieved and instead of trying another company or going elsewhere for my supplementation i have chosen to try the Evolution Stack JW + BAM + Restore and will start another log Next Week !!!

Summary of above
-no sideeffects besides a slight headache that started 1day before BAM and lasted 2-3weeks
-no mood changes at all whatsoever
-gained strength and mass 5-10lbs in a month period of time

Lastly.

I just want to say thanks to all of those people that stopped in my log to give supportive or just normal feedback, comments, and help which truly has improved my knownledge of the sport and increased my awareness of bodybuilding powerlifting. So a big thanks to all of you reading this! Second id like to thank ALRI for letting their chosen elite few like FitnFirm and Viper to choose me to test for a great company. Not only did these 2 members choose me for a product testing but also supported my log from day one till the end which shows great customer support by board reps and new friends of ALRI!

Thanks again for everything i hope my summary of BAM was detailed enough because im passing out im so tired haha. Starting EVO stack next week !! stay tuned!

 

[nycste]

weight holding at 207 so no drop off yet

workout later today. package will arrive and start junglewarfare tomm !

 

[nycste]

day 2 off BAM great workout starting junglewarfare tomm tuesday!

Chest and Triceps

BB Flat
95x10
135x5
185x3
225x8+2 (huge current PR. not real PR)
225x7+2

cable pulldowns 1arm
30x20
30x15
30x13

db inc bench
50x10
65x10
75x9

single db overhead xt
20x20
30x10
20x15

dips
bwx11
bwx10
bwx11

close pushups didnt get to do had a meeting

 

[nycste]

DAY 1 JUNGLE WARFARE

weight morning = 206

 

[nycste]

Hello Community here you will find my goals, my stats, my workouts please feel free to comment however you want.

Stats
6ft
205+ Lbs..

CURRENT GOALS
-gain weight while maintaining a somewhat low fat percent
-gain lost strength back- find those PRS i once used to pound out daily
-feel better about myself doing above 2

Current Supps
Gnc Megamen
Whey Protein + slower one prebed
Fish Oil
Green Magnitude (controlled labs)
Purple Wrath (controlled labs)
Xtend (Scivation)
ALRI Jungle WAREFARE
ALRI BADASSMASS
ALRI RESTORE
KEMISTRY STONE DRAGON

I have logs on many sites you can prob find my name if you choose to

Below you will find my 100percent honest workout, nutrition, and workouts with as much detail as i can get and no BS !

Jungle Warfare:

Invalid Link Removed
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Restore:

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Bad Ass Mass:

Invalid Link Removed

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Bad Ass Mass™ is designed to support serious mass gain through the most effective pro-anabolic pathways.

-Stimulate muscle AR’s for enhanced protein synthesis and tissue repair.
-Bind SHBG to increase levels of free testosterone.
-Increase LH/FSH to maximize output of natural testosterone.
-Increase glycogen retention and optimize internal hydration levels.
-Support superior protein synthesis through modulation of transcription factors.
-Inhibits excessive cortisol levels for an anti-catabolic effect.
-Promote recovery of the neuromuscular matrix.
-Provide superior results either in a synergistic stack or as a standalone supplement[/QUOTE]

ENJOY THE LOG I KNOW I WILL !

 

[nycste]

TAKEN FROM 1-30-2007

DAY 1 JUNGLE WARFARE 3 PILLS A DAY

weight morning = 206

DB ROWS
100x10
100x10
100x10

Cable Curls 1arm
20x20
20x17
50x11+3 (+3 from last workout)

GMS
135x15
135x15
185x9 (+4 from last workout i believe)

Seated Hammers
20x15

Standing Hammers
40x13
50x5

Shrugs + Pendlays
95x20x15
135x15x13
185x15x10

Bent Iso Curls
25x20
20x20
15x10

 

[nycste]

1-31-2007
DAY 2 JUNGLE WARFARE
Weight 207

No comments about jungle warfare yet. no sides. no huge benefits noted yet.
Stone Dragon enjoying this preworkout drink. mixes ok lots of residue at bottom but it doenst taste bad and isnt hard at all to drink.

DB Stepups onto Bench
55x10
75x10
75x10

Walking DB Lunges
60x21yd straight walking
60x21yd wide walking
60x20yd straight walking
60x20yd wide walking

Leg Press
90x20
180x15
360x10
450x10
630x3
(ALL REPS FULL RANGE OF MOTION)

Leg xt + Leg curl
1 set to max burnt

-Great workout. Nothing crazy to report yet. No sideeffects of any sort workouts continue to improve.

 

[nycste]

20-1-2007
DAY 3 JUNGLE WARFARE
Weight 205

No comments about jungle warfare yet. no sides. Possible benefits include nice increases in strength every workout but doubt its JW yet since its only day 3 must still be the BAM giving me the strength.

Stone Dragon enjoying this preworkout drink. mixes ok lots of residue at bottom but it doenst taste bad and isnt hard at all to drink. Def helps keep me going during my workouts.

Shoulders
BB Presses seated
95x3
135x11 (+4 last workout) PR
155x5 (PR)
135x8

DB Presses
55x10
70x7 (close to PR dont recall what it is)
70x4

uprightrows
95x10
135x5.5
95x10

rear cable flyes
20x12
20x17
20xmax
(all from botton connection with cables not top)

side laterials
15x15
15x15
15x15


20-2-2007
DAY 4 JUNGLE WARFARE
Weight ???

OFF DAY

20-3-2007
DAY 5 JUNGLE WARFARE
Weight ???

OFF DAY