[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 :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

[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]

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 !!

[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]

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 !

[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
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

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

[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

[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)