Nycste workout log

ok MONDAY NIGHT
-7hours construction sweating ass all day better burn fat

squeezed back and chest in before yoga

5mins on bike to warmup

followed by supersets nonstop of

pullups all diff grips
/SS
pushups all diff widths off floor

lat pulldowns wide and narrow tgrip
/SS W
more pushups off bench and some side to side l/r

then db rows worked up to 80s i think did super slow reps to the hip no cheating got 5
/ss w
more pushups off bench and some side to side l/r

bunch core work, more pushups

yoga...

then back stretches, used the laying face down on blowup ball stretch for my back, after i tried to get up i literally couldnt, took a good 15seconds and a rest on floor and second attempt to standup, so i was annoyed adn worried but all is well

TUES
-7hours construction sweaty all day

2mile slow jog but fast pace felt really safe and nice no pain or issues anywhere cept feeling my back and chest semi tight from yesturdays workout
 
thesinner said:
wow dude, you're a machine.
Click to expand...

pfff i am no such thing


WEDS
-7hours annoying construction nonstop movement

-skipped yoga

-5mins bike warmup

-hit bi and tri today

-many superset things no need to mention weights they are low

-some stretching, spinal decompression on my back and then a small jog on way home about a mile
 
friday

-construction cardio

-shoulders and legs

1h db snatches 50x5 60x6 75x7

100 rep leg ext, heavier leg exts, holding leg exts

leg ab and aducters

standing shoulder presses

rear delts, abs, more abs, some lower back

weights around and holding 202-205ish, im slimming down weekly, i can see some ribs ! and i assume im maintaining muscle
 
SAT

breakfast just eggs

cardio workout + core ab work
-3min jog to gym warmup
-5min bike warmup
-did 30mins on treadmill speeds of 3-3.5 inclines of 10-15 mainly
-ab and core work
-more ab and core back work and stretching

-sipped on bcass and other aminos and goodies during workout followed by a nice steak and potatoes and green stuff

-veins are really starting to show more and more, ill try and take measurements later of most of my body just as a placement to see how the weightloss of fat goes while maintaining -> building muscle back up

current weight is 203 before next meal
 
MONDAY

-7hours construction sweaty boyyy

-reminder to all, im still recovering from time off from gym, 2 surgeries one on knee and one on toe, soo strength should increase greatly over next couple months

NEW WORKOUT ROUTINE INTRODUCED SB's Simple Program
-all sets 1min or less rest, was easy i was waiting to do more

Flat DB Bench
55x7
55sx7
65x7
65x7
65x7
-not so hard increasing weight next wk

Side Laterials
15x15
15x15
15x15
-hard, will keep weight another week

DB Rows holding bench no knee lean
90x7
90x7
90x7
90x7
-last 2 sets harder
-strict form, no swing, pulled to side above hip

abs and core work
-hanging leg raises
-military situps lol only 4x4

20mins step machine with arms swinging punching etc entire time

15min stretch

3 negative dragon flags gosh i suck
 
TUES

-7hours construction sweaty boy lol

-3min jog to gym warmup

-30mins HIIT cardio on bike

-core and ab work

-highlight of day is doing 20reps situps on 15degree incline huge improvement compared to 4 the previous day

-spinal decompression on ball to finish and walked home
 
WEDS

-half day construction, but more walking around

-3min jog to gym, 12m bike warmup

SQUATS and Bench(box) Squats
135x5 standing normal
135x5 standing normal
135x5 squat onto bench
135x5 squat onto bench
-were kinda easy, first time squating in months

Deadlifts (first time in months too)
135x6 convent
185x7 felt weird and alittle heavy
185x7 felt better
-had my inzer lever belt on for squats and deads

Calve raises
45x15
45x15
45x15

weighted situps superset hanging leg raises (OMFG HARD)
+10lbs in hands over head +15degree incline bench 15reps
superset wtih 9 hanging leg raises
+10lbs 15reps no incline and 10 leg raises
+10lbs 15reps barely no incline and 9 leg raises

some core work

+hour yoga
 
Beelzebub said:
be careful with that back brutha. only got one.
Click to expand...

i know boss, i know, its just really hard trying to figureout what i can and cannot do, doctors will say stop everything cuz they have no clue, i still havent seen a speclist or started rehab but sometime soon i shalll, thanks

weight before bed was low like 202 O, but mom thinks i keep getting bigger (more muscle i assume, or the lost bodyfat = more cutup)
 
FRIDAY
-all sets 1min or less rest inbtw

Miltary DB press
40x7
40x7
50x7
60x7 last set standing up someone took the bench o well

DIPS
+20x7
+30x7
+40x7
+50x7
-i was a dingdong and shouldnt of gone that heavy at all i finished and got the desired 7reps but it was brutal, maybe i did it right but still hard

Closegrip underhand pullups (LOVED THIS first time) GOAL 30REPS
bwx13+4+5+4+4 breaks inbtw lasted 10s-1min at most till goal was met

2sets militart situps on an incline of like 80degress i was pratically laying upright was fun and hard


SAT
-off

SUN
-4hours FDNY training not sure what yet leaving soon
 
SUN

-3mile easy jog to get back into it

timed myself on way back so about 1.5m took 11min
no knee pain but it didnt feel 100percent
no back pain which was nice
 
MON

-hour + jog with a few semi sprints next to some guy at the track he was running 6.20 miles and i attempted to stay with him for as long as possible 3 times hahah, i got almost a full lap with him once

off to gym

-weight after run 199 yikes haha, visible ab lines showing and rib marks
 
MON

-hour + jog with a few semi sprints next to some guy at the track he was running 6.20 miles and i attempted to stay with him for as long as possible 3 times hahah, i got almost a full lap with him once

off to gym

-weight after run 199 yikes haha, visible ab lines showing and rib marks

GYM

DB Bench
65x7
65x7
70x7
70x7
-1min rest inbtw sets

Side laterial raises no cheating
15x15
15x15
15x15
-hard 1min rest btw sets

DB Rows Leaning on bench
90x7 no knee support
90x7 no knee support
95x7 no knee support
95x7 used knee support
-pulled slow and controlled to above hips

Mil situps
flat bwx25x20x10

spinal decompression on ball a few mins and walked home

JUST FOR COMPARISON last weeks numbers
Code: 
[B][U]Flat DB Bench[/U][/B]
55x7
55sx7
65x7
65x7
65x7
-not so hard increasing weight next wk

[B][U]Side Laterials[/U][/B]
15x15
15x15
15x15
-hard, will keep weight another week

[B][U]DB Rows[/U][/B] holding bench no knee lean
90x7
90x7
90x7
90x7
-last 2 sets harder
-strict form, no swing, pulled to side above hip
 
Tues

7hours sweating my tush off beyond belief, omg it was like 80something degrees but humidity was soo high someone told me 70percent or something it was nasty

40mins Invalid Link Removed

stretching and abs


Got some measurements

Weight 201
Neck 16.5-17.75 (high to low)
Should 47 (dissappointed)
Chest 44.5-45 (high and above nips noflex)
Chest flex aka lats 47
bi/tri L 14.25-16flex R 14.25-15.8
4arm L12 R12.5
belly 36-36.5
thighs L 24.5-23.5
thighs R 25-24.5
calves L 16.25 R 16.5

so my thighs have .5 inch diff at top and 1inch diff in middle, part of that is due to my ripped muscle from many years ago and still recovering from surgery on left knee i suppose.. not sure if i wanna try and hit left leg harder? to build it up and make it equal? i know i feel the diff greatly in tight jeans

Code: 
 10-18-2007 STATS for comparison
Morning 209 (-2/3) morning
Neck 18
Around Shoulders Start 50.5 CURRENT 48
Chest START 45.5 flexed 47.5 NO CHANGE STILL SAME
waist at bellie button START 37.8 CURRENT 38 same
forearms 12.5 flexed 13.5 SAME
Bi/Tri START 14.65 flexed 16.2 CURRENT 14.5 nonflex 16 Flex
mid thigh START 24.5L 25R CURRENT 23.75L, 24R
High Thigh START 25.5L 26R CURRENT 26R, 25.5L
Calve START 16.2 CURRENT 16.5
 
WEDS

Walking Lunges holding Dbs
-warmup
+25lbs x 50yd
+40lbs x 50yd hard
+40lbs x 50yd hard but easier then first
+100yds slow and holds no bodyweight

20 hanging knee raises superset 10 30degree mil situps
10 hang leg raises superset 10 mil situps
7 hang leg raises superset 10 mil situps

calve machine
45x3 sets to max reps

leg ext 1leg alt
10lbs 100goal rep 30+20+10+10+10+10+10

ad and abductors 2-3sets

20mins erg cardio + endurance str etc
 
THURS

-sweaty construction 7hours

-15mins stairmaster machine on 10-8speed

-random workout stufff some abs some lower back stuff

-10mins erg machine

weight 200

diet so far today
breakfast 745am 4egg whites 2 eggs, 1 slice wheat bread coffee + shuga and milk
snack 1030 slice wheat bread tuna fish
lunch salsbury steak meal w corn and string beans
snack 3ish slice wheat bread tuna fish
snack walking home 5ish cup tuna w/veggis
workout
722 atm and im starving time to feed
 
thesinner said:
Nice workout.

I thought you didn't like tuna.
Click to expand...

tunafish aka can... not tuna the actual slice of fish ewwww

and tilipia are the only fishy things i can stand eating everything else makes me wanna vomit

fish oil pills get downed quickly lol and the burps are just lovely
 
FRI

7hours construction
4mile walk

GYM TIME

Todays Diet so far
4egg whites 2 eggs slice cheese coffee milk sugar
snack slice wheat with tunafish
lunch salad + chicken coffee only milk 2rounds small serving
snack sald + chicken
on way home cup tunafish onions peppers
GYM TIME preworkout WTFPumped by alri sample pack i think thats its name
gallon of water done starting number 2
 
FRI NIGHT

-bike 10min warmup

DB MIL PRESS
60x7
60x7
60x7
65x7
-all hard thats good

DIPS
+20x7
+30x7
+40x7
+50x6.5 dropped weight
-all hard

CLOSEGRIP UNDERHAND PULLUPS (goal 30reps)
bwx13 took long break talked to someone
-sorta started over
bwx10+6+4+4+3.5

MIL SITUPS
15angle x20
30angle x 7

-5-10mins erg machine to cooloff do some cardio

LAST WEEKS NUMBERS FOR COMPARISON
Code: 
[B][U]Miltary DB press[/U][/B]
40x7
40x7
50x7
60x7 last set standing up someone took the bench o well

[B][U]DIPS[/U][/B]
+20x7
+30x7
+40x7
+50x7
-i was a dingdong and shouldnt of gone that heavy 
at all i finished and got the desired 7reps but it was
 brutal, maybe i did it right but still hard

[B][U]Closegrip underhand pullups[/U][/B] () GOAL 30REPS
bwx13+4+5+4+4 breaks inbtw lasted 10s-1min at 
most till goal was met

2sets militart situps on an incline of like 80degress i was pratically 
laying upright was fun and hard
 
SAT

-5-8mile jog

looking in mirror comments, since im trying to go no carbs id be a fool to say i can do so, well im cheating and having some carbs, still always below 50-100 and some days almost none besides sugar in coffee

1. im def fairly lean atm and might get pics soon
2. i have good vasularity and some striations forming
3. legs have a decent cutness even after still recovering from surgeries

all in all, im happy with how things are going

WEIGHT 198 in afternoon for whatever thats worth
 
MONDAY

-im still burning fat for sure sitting here wearing shorts that wouldnt fit a month ago boooyaaaa baby, more ripped looking esp in mirror etc etc

Change of pace on workout today, did 2 circuits and hopefully turned out alright, i was dying sweating nonstop, everything burned and felt wonderfull

Code: 
EACH WORKOUT WAS DONE SET AFTER SET SO
 ALL 4 IN ROW, Rested alittle then did 3sets of all 4 total
[B][U]DB BENCH[/U][/B]
20x20
30x20x20

[B][U]DB ROWS[/U][/B]
20x20
30x20x20

[U][B]RearDelt Dbs[/B][/U]
8x20x20x20

[B][U]INC DB[/U][/B]
30x20x20x20

Code: 
EACH WORKOUT WAS DONE SET AFTER SET
 SO ALL 4 IN ROW, Rested alittle then did 3sets of all 4 total

[B][U]laying Db overhead ext[/U][/B]
55x20x20

[B][U]1h db close pushups[/U][/B] (short distance)
55x20 hated it

[B][U]2dbs pressing up[/U][/B]
35x12

[B][U]db curls seated[/U][/B]
35x17
35x17 hammers

[B][U]standing db rows leaning over [/U][/B]
35x10
30x10
 
WEDS

5min bike warmup
lunge warmups

all inbtw sets 30seconds-1min max rest

Squats
95x5 and 5shoulder presses inbtw
95x7conv and 3 sumo
85x7sumo and 3 conv
85x5conv and 3 sumo

SLDL
95x15 +15shrugs inbtw reps
95x15 +15shrugs 1 per rep
95x10 with 2 shrugs per rep =20
-back def felt some slight burn/tiredness

dbcurls and overhead db extensions
25x15+15 then 10+10 then 5+5 bi then tri
25x15+15 then 10+10 then 5+5 tri then bi

db shrugs
40x15 30s rest inbtw
40x15
30x20

walking lunges
+25lbsx40yds
+25lbsx40yds 1min inbtw

flat mil situps
x30, then 10more, then bunch crunches

Invalid Link Removed Invalid Link Removed Invalid Link Removed Invalid Link Removed Invalid Link Removed

weight was 197 in morning without using exhaust in bathroom lol
waist measured after workout 35 ! for whatever thats worth


PICTURES ARE FOR ME JUST SHARING MY UGLYNESS ITS A LOVE HATE RELATIONSHIP LOL FOR WHATEVER ITS WORTH
 
FRIDAY

-7hours construction sweating my balls offf

-all sets 1min rest inbtw, inbtw exercises 1.25 mins rest

-.25 mile jog to gym
-5min warmup on bike

incline db TUT 2-1
35x20
35x13
35x10
35x10

mil db TUT1-1
35x13
35x10
35x10

rope pull/pressdowns TUT2-1
40x25
40x20
40x15

chinups
8 TUT2-1 knees up
6 legs up TUT1-1
7 norm TUT 1-1

db rows lean on bench no knee TUT 1-1
50x15
50x15
50x10

seat db cleans
10x15
10x15
10x15

3sets mil situps at 15degress TUT 1.5-1.5
 
did some yard work, sweat my tushie off, got some sun, felt good

its like super hot in nyc ewwwwwwwww and humid
 
yo i saw you on tv bro.
 
nycste said:
you were in my dreams again
Click to expand...
uhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh..............................:run:
 
TUES

monday was hell on earth

changed into 3 outfits today at work soo sweatyomfg

squats about 3min rest inbtw sets working with 2 peeps
95x10 +5 goodmornings
115x10 +3 goodmornings
135x10

+ab work inbtw all squatting sets

deads + sldls
95x10 +5 sldl
105x10 +3 sldl
105x10 +3 sldl

db curls + tricep extensions standing
15x20 + 20
15x20 + 20
15x15 +15 hammer curls + kickbacks on bench
15x15 +15 hammer curls + kickbacks on bench

db shrugs
65x bunch
75x bunch

walking lunges
25x2 lenghts about 50yd
65x1.75lengths

30situps flat
10situps flat
 
weds

-all sets 1min or less rest

inc bench barbell havent done in long time
75x34 or 44 reps
75x18
75x13

lat raises
15x40

vbar pressdowns
50x50
50x50

dhandle pulldowns might of done these wrong
50x23
50x23

leaning over db rows
25x30
25x20

situps
3sets tons of situps and stuff
 
friday

5-10min bike warmup

walking lunges about 20yds then turnaround and finsih
50x40yd
50x40yd
50x40yd
50x40yd 1min rest btw sets
-50lb db each hand

lying leg curls
40x15
40x10
40x10 45s rest btw sets
-hammies were cramping

standing db curls no cheating
15x20
30x10
30x10

leg ext mach
50x6
50x20+20+15+10 short rest btw these

bb shrugs
135x10
225x10
225x10
225x10
-grip suffered first time doing these in a while

calve machine seated
45lbx3sets

tons of ab work, tons of hanging leg raises knee raises, side to sides everything

-all i have to say is being leaner makes me feel better, eating carbs today and yesturday without going overboard def made me feel very diff in the gym today, i felt like superman

that is all
 
SOO UMM BEEN SUPER BUSY

1min rest btw all sets

inc db
40x10 4/4
40x15 2/2
40x15 norm

mil db
40x10
40x4
40x4
-only 45s rests

overhead rope pressdowns
60x12
40x19
-used lat pulldown machine soo harder then norm

pulldowns
100x25

machine rows
100x20
100x20

2sets hanging leg raises and other ab work mil situps etc.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

TONIGHT

LEG PRESS
180x50
180x50
180x50

lying leg curls
35x50
35x50

bb curls
30x50
35x50
40x50

db shrugs
50x50
50x50

calves
45x25
45x25
45x who knows

abs

dips + leg raises did 1 and 1 each was fun

Invalid Link Removed Invalid Link Removed Invalid Link Removed
 
Monday Evening i think

High Rep B Day

INC BENCH
75x45
75x30
75x15
-about 1:15m rest inbtw

Lat Raises
15x41

Vbar Pressdowns Cable
50x50
62.5x50

DHandle Pulldowns
62.5x50
87.5x50

BB Rows (tweaked my back not happy)
95x38

+abs
 
Tonights Workout

Squats
185x9 (+50lbs from last squat day)
135x20 widowmakers

Lying leg Curls
100x23

Standing Db Curls
45x10 alt
30x15 both

DB Shrugs
95x20norm
95x10 slow and holds

Standing Db calve standups
95x3sets grip stunk

+abs
 
thesinner said:
Widowmakers, nice.

How are the knees/back holding up?
Click to expand...

knee is fine, tweaked back doing bent rows with barbell the last workout, soo this should tell me never to do barbell rows again for some time and stick to db rows which never bother me
 
thesinner said:
nice kicks
Click to expand...

why thankyou good buddy, they were midrange in price and very recommened from a nice guy at the store, who is also trying to get into the fdny, soo we chatted for a while, and they are black and black sneaks are sexy
 
tonights workout

INC DB
45x10 4/4 1min
45x10 4/4 1min
45x10 2/2

Mil DB
40x18

Rope Pressdowns on lat machine
60x15
40x30

Rope pulldowns 1h
40x30 reps all diff angles

Pulley row
200x6
150x10

-10 hanging leg raises
-10 hanging leg raises
-some situps
-some sideways situps
 
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