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Nycste workout log

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  1. Professional Member
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    Nycste workout log


    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.

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    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
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    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 :P. 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
    •   
       

  4. Professional Member
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    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
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    Good luck. It seems you have the determination!
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    Quote Originally Posted by Jayhawkk
    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 !!
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    you might be overtraining IMO.
  8. Professional Member
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    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 !
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    20 rep GHR's? YOu need to post a vid of that up at MMI.
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    Quote Originally Posted by Ubiquitous
    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 :P. mine are easier but ill get a vid posted at other site next time i do em in my log just for you buddy !
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    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
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    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
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    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
  14. Professional Member
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    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

    ImageShack - Hosting :: 20061227backdoublebiko0.jpg
    ImageShack - Hosting :: 20061227backlegspi0.jpg
    ImageShack - Hosting :: 20061227frontdoubbivd3.jpg
    ImageShack - Hosting :: 20061227frontlegsfo7.jpg


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

    Day One of BADASSMASS a 30day log



    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
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    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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    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
  17. Professional Member
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    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
  18. Professional Member
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    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
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    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 :P 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
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    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.
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    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
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    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
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    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.
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    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 :P

    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 :P prob stringbeans, chicken, oninos, pepepers, and something else

    Prebed
    12oz milk
    2scoops max milk 32g protein
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    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
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    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
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    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
  28. Professional Member
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    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 ImageShack - Hosting :: 20070105002hp7.jpg

    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.
  29. Professional Member
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    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
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    Day 20 BAM Rest Day
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    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 :P

    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
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    Day 22 BAM Weight 203/4 in morning OFFDAY
    Day 23 BAM Weight OFF DAY
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    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.
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    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
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    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.
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    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 YouTube - Broadcast Yourself.
    315x5 YouTube - Broadcast Yourself.
    365x4 (PR) WOOT YouTube - Broadcast Yourself.
    405x3 (PR) WOOT YouTube - Broadcast Yourself.
    (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 !!
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    Day 29 BAM REST DAY

    Shoulders and Legs tomm Thursday
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    Quote Originally Posted by 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 YouTube - 2007-01-23 225x5 decent form
    315x5 YouTube - 2007-01-23 315x5 decent form
    365x4 (PR) WOOT YouTube - 2007-01-23 365x4 form slacked PR
    405x3 (PR) WOOT YouTube - 2007-01-23 405x3 form slacked PR
    (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
    did that help? still looks like a slight arch in them, but so much better than you used to have.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Quote Originally Posted by kabuki
    Nice PR on the :dl:!
    i see you changed your shoes
    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
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    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 !!!!!!
  

  
 

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