Nycste workout log

[nycste]

puttin the ass back in ASSFAG!

hey now u better watch yourself mister

 

[crader]

Glad you got the thyroid referral to get that fixed, should really help!

 

[nycste]

DAY 31 X-factor(4pills) + poseidon(0servings)

-dead tired all day but taht dont stop me got off work early for holiday !!!

DC TRAINING 1C

[B][U]FLAT BENCH[/U][/B]
225x7x4x1+1
-not happy wtih these cannot improve
-chest tri str

[B][U]MIL DB[/U][/B]
60x13x4x1.5
-improvements
-tri should str

[B][U]REV Cg Bench[/U][/B]
135x15x11x6
-huge improvement

[B][U]Underhand Rack Chins[/U][/B]
bwx10x6x4
-lat str

[B][U]DB ROWS[/U][/B]
100x10x10

[B][U]AB ROLLERS[/U][/B]
15slow reps
5slow with 3second holds at full ext

TRAINING NOTES
-cant seem to improve on the flat barbell benching but if you compare it to last time i did it i dropped down to 185 and 205 so i guess its ok, but sadly my shoulders are starting to bother me alittle i really hope it goes away fast my shoulders have stopped me 2x in past 3 years and removed all my gains
-mil db nice rep work so im happy with that
-nice improvement on reps on cg underhand benching
-didnt like underhand cg rack chins
-db rows felt soo heavy getting 10 was hard

 

[nycste]

DAY 32 X-factor(4pills) + poseidon(0servings)

DAY 33 X-factor(4pills) + poseidon(0servings)

thurs was offday, there was no cardio, just 2 big meals, sadly thats all i had andmaybe a shake at night with snacking on meat and cheese for 2hours

friday aka today.. supposed to do normal DC workout but didnt want to instead went to gym did

30mins on ERG rowing machine

then did ab rollers

then did dragon flags and got

1.5 reps which means 1 full rep and then one negative

then did half a rep just the negative

then another 1.5 reps

then another negative, and went home

my core hurts and cns appears dead, i shrugged 135 several times before leaving the gym and picking the 135up hurt my back and didnt like that, so im hoping i feel all better by tomm sat for my big workout which includes biceps, deads, squats,

WEIGHT RIGHT NOW at MIDNIGHT
207 which is -3 from start, but a midnight measurement isnt always the best

 

[nycste]

DAY 34 X-factor(4pills) + poseidon(0servings)


Rushed gym day only got 2 things done

DC TRAINING 2C

DEADLIFTS conventional
warmup to 315x3 not so bad
405x1 super hard
435x0x0 PR attempts bar barely got off ground
315x5 hard tooo
-im really just lacking the leg drive i think i watched myself doing these i praticed before doing the lifts something just aint working right

Then did some squats
135x20 opener after a bar warmup
135x10 to finish myself off i was totally done at this point

the sweat was insane lol used no preworkout stims or any other supplements but 40g whey preworkout

-i aint impressed with this workout one bit, and am rather annoyed, prob stopping DC and starting osmething new Monday

 

[nycste]

I DIDNT GET PERMISSION TO COPY THIS ROUTINE YET, BUT ITS POSSIBLY STARTING MONDAY

All following info from spytech

My current routine is a 3-day, MWF full body split. I am utilizing full body workouts utilizing as many standing and core-dependent movements as I can in order to increase total body strength, and train my body to perform movements better as a coordinated unit.

Every workout is selected from a two-workout subset for each day. Exercises are chosen from the variants list.

Monday:
A1 or A2, alternate every week

Wednesday:
B1 or B2, alternate every week

Friday:
C1 or C2, alternate every week

Workouts
A1
DE Squat (low box) 8-10 sets of 2 done at 50-60%
Flat Bench 5 straight sets of 3/2/1 (reps drop every workout to use more weight)
Row Variant 5 sets
Tricep Variant 5 sets
Abs

A2:
ME Squat (wide-stance, parallel box or free squat)
Incline Bench 5 sets of 3/2/1 (reps drop every workout to use more weight)
Pull Variant 5 sets
Tricep Variant 5 sets

B1:
ME Deadlift
Pull variant 5 sets
OH Press Variant 5 sets

B2:
DE Deadlift 8-10 sets of 2 done at 50-60%
Pull Variant 3 sets
Hips 3 sets
Hamstrings/Glutes/Lowerback 3 sets
OH Press variant 3 sets
Abs

C1:
DE ATG Squat (8-10 sets of 2 done at 50-60%)
ME Incline Bench 2-3 singles at 90% of 1rm
Pullup/Chinup Variant 3 sets
Tricep Variant 3 sets
Pressing Variant 3 sets
Abs

C2:
ME ATG Squat 2-3 singles at 90% of 1rm
ME Flat Bench 2-3 singles at 90% of 1rm
Pullup/Chinup Variant 3 sets
Tricep Variant 3 sets
Pressing Variant 3 sets

Exercise Selection
Pressing Variants: one arm db presses, floor presses
Standing OH Pressing Variants: front, btn, btn jerks
Pull Variants: shrugs, rdls, rack pulls, sldls, high pulls, pullthroughs, db snatches
Row Variants: wide, narrow, yates, pendlay, standing db
Pullup/Chinup Variants: wide, narrow, hammer
Tricep Variants: oh tri extensions, pushdowns, cgb
Hips: ad/abduction, cable knee raises
Hams/Glutes/Lowerback: gm’s, ghr’s
Abs: standing cable crunches, decline weighted situps, decline weighted twists

 

[crader]

Sounds interesting, good luck!

 

[Leggo my Ego]

nice. I may follow suit in a few weeks. Looks like fun

 

[nycste]

thx guys, still not sure what im gonna do yet, got all day at work to figure it out haha

alrighty then

DAY 35 X-factor(4pills) + poseidon(0servings)

DAY 36 X-factor(4pills) + poseidon(0servings)

-i stopped all supplementation on sunday for at least the next 1-2 weeks (only taking xfactor)

-im bumping my whole foods up, went all out this week hopefully it becomes a staple, i aint gonna go crazy and try and eat every 2hours

but instead every 4hours to eat a full well balanced meal with more greens and low carbs

 

[thesinner]

There's the spytech routine.

sinner's finally joined the party.

Edit: is anyone else seeing the nordic track ad on the bottom of the page? that girl is too fine.

 

[nycste]

DAY 37 X-factor(4pills) + poseidon(0servings)

-i stopped all supplementation on sunday for at least the next 1-2 weeks (only taking xfactor)

-im bumping my whole foods up, went all out this week hopefully it becomes a staple, i aint gonna go crazy and try and eat every 2hours

but instead every 4hours to eat a full well balanced meal with more greens and low carbs

TODAYS MEALS
Breakfast
-2 eggs 3 eggwhites
-1cup 2percent milk
-1 serving oatmeal 40ish carbs
-coffee

was starving so i got a snack
-whole wheat bagel
-2 eggs
-small oj
-coffee

Lunch
-several oz turkey
-some stringbeans
-some brocli
-2 big asparcus

Mid day snack (NOT GOOD LOL)
-coffee
-choc chip muffin big one

Snack
-some cashews

2hours Pre gym
-6-8oz turkey
-some greens

GYM
-cheated added 2 scoops xtend and some gatorade

POST GYM
-tons of brocli
-at least 10oz meatloaf
-some OJ

PreBed
-greens not sure what yet
-4-10oz chicken

So hows that, this is my goal to eat daily, as clean as possible minus the muffins , i wish i could have tuna and walnuts but xfactor results might get skewed

SPYTECH HYBRID 1A

[B][U]BENCH PRESS[/U][/B]
135x5x5 warmups
185x3
225x2
245x1 best yet currently
255x1 better yet currently
275x1 best yet currently, spotter touched bar for second :(
135x17 or 20 lost count lol

[B][U]DE Wide Squats on bench inches unknown[/U][/B]
135x10
185x12
135x15

[B][U]STANDING OVERHEAD VBAR CABLE XT[/U][/B]
50x20
100x10
-these hurt soo bad from stuupid vbar
-ill never do these again with vbar

[B][U]STANDING OVERHEAD BARBELL XT[/U][/B]
95x20
95x12
-these were stuupid nots ure if ill remove these next time

[B][U]WIDE GRIP BARBELL ROWS[/U][/B]
95x15 few inches hands from plates on each side
95x10 few inches closer then first set
-burned my lats like crazy

[B][U]STANDING DB LEANING OVER ROWS[/U][/B]
55x10
75x6

[B][U]ERG[/U][/B]
20mins some sprinting too

WORKOUT NOTES
-felt solid all workout, no dips in strength or energy
-did not feel hyper or agressive either which stinks haha
-was nice going high in bench
-following someones routine i really really disliked the 2 tricep movements i think i did them right
-overhead cable vbar, its too easy with a weight less then 60lbs but 100lbs i can barly stay stablized with the vbar its just really painfull for my hands too
-overhead barbell xt behind my head were weird too, felt good but was weird

 

[Leggo my Ego]

nice #'s brutha

 

[sfearl1]

meow mutha****a! tell me when you want those hst notes hoelips

 

[nycste]

nice #'s brutha

meow mutha****a! tell me when you want those hst notes hoelips

sup ladies

 

[nycste]

DAY 38 X-factor(4pills) + poseidon(0servings)

OFF DAY, backs still really sore from sats deadlifts i assume its from those

Todays DIET as best as i can remember

out of eggs so breakfast was
6-8oz meatloaf, 1cup milk, 1 serving oatmeal 40carbsish

cant remember if there was a snack

8-12oz turkey, tons of greens


bran muffin snack w alittle butter

more greens with solid 6-10oz chicken

some cashews

2eggs 3egg whites jumbos or xlarge with bunch string beans

ALL oz READINGS ARE GUESSES AND NOT ACCURATE

WEIGHT has been last couple weight ins around

207-208

weight tonight at 10pm is humm jumping on scale

205 yikes, before the last meal posted about to eat it

 

[nycste]

DAY 39 X-factor(4pills) + poseidon(0servings)

-11 more days of this log, ive stopped almost all supplements in hopes and being yelled at from my dad to try and correct some of my blood readings who knows if stopping supplements will help at all

-been off creatine, ba, cit, all that jaz and tons of aminos for half a week now for most part

TONIGHTS WORKOUT SPYTECH B1

DEADLIFTS SUMO TOES AT WEIGHTS
135x10
225x3
275x1
315x1
265x2
405x1
-these werent easy, hard getting it off ground
-i really need help at start rest is easy

STANDING BTN BARBELL PRESSES NO LEGS
95x10
95x9
115x2 lol
95x5
75x10

EXTERNAL SHOULDER ROTATIONS
(NO IDEA WHAT THAT WAS SO DID)

DB SIDE LATERIALS SLOW
15x10
15x14

SUMO RDLS (NOT SURE ROMANIANS OR RACKS)
SUMO ROMANIAN DEADLIFTS
315x6
315x6
315x6
-very hard, very ackward sumo today

DB SNATCHES (NO IDEA WHAT THESE WERE)
35lb x something
35lb x something
-then i did them correctly by just testing diff ways
1Arm Db SNATCHES
35x10 each arm, kinda hard gotta get form down better
[ame="http://www.youtube.com/watch?v=ph8vuUbhxQA"]YouTube - Poor vs Good Form DB Snatch[/ame]
[nomedia="http://www.youtube.com/watch?v=rRA_8jrlT3U&feature=related"]YouTube - Broadcast Yourself.[/nomedia]
[nomedia="http://www.youtube.com/watch?v=1VMEoo0XSk8"]YouTube - Broadcast Yourself.[/nomedia]

3 videos i found of it

WORKOUT NOTES
-sorta added the notes in my workout log
-havent done much sumo deads in while im glad i got to 405 was gonna for for a PR but 405 was kinda hard haha

WEIGHT
205 LAST NIGHT
208 Right now 11PM after eating a meal

DIET
-2 eggs 2 egg whites, bunch of stringbeans, 1cup milk, serving oatmeal 27carbs not 40 as i thought i think, 8oz coffee milk and 3scoops white sugar (MOST STOP THAT lol)
-2eggs, whole wheat bagel, very small coffee milkl and sugar, small oj
-mcdonalds with the guys got angus burger ate bun too, another coffee i think
-1 egg, 1 egg white, some stringbeans
-40g whey 15g bunch of proteins shake wtih 12oz milk
-10g bcaas
-10-14oz chicen, bunch of stringbeans
-didtn eat yet, will eat another meal like chicken and stringbeans or broccli

-im doing my best with this improved diet notes to myself
-change normal suger in coffee to another form, gotta find that fiber suger that doesnt raise blood lvs
-otherwise i think my diets perfect? or pretty good for someone new to this whole totally eating clean low carbs

 

[nycste]

Forgot to mention life updates

1. saw chiroprator got some xrays of my back, he did a bunch of testing my feet on a like copy machine thing, took some readings of my spine with something and did a vertabra each one test thing i hope to post some of those results once i understand more so i can share my experience and get advice from you all reading my log

2. NYC Sanitation Test physical tomm, thats part 2 of getting on the job. Id love to get that job oo yea starting money is nice and then in 5 years bumps up to a very very respectable number and option to retire and move up ranks in 20years ! with sweet pension etc !!!

 

[Leggo my Ego]

Forgot to mention life updates

1. saw chiroprator got some xrays of my back, he did a bunch of testing my feet on a like copy machine thing, took some readings of my spine with something and did a vertabra each one test thing i hope to post some of those results once i understand more so i can share my experience and get advice from you all reading my log

2. NYC Sanitation Test physical tomm, thats part 2 of getting on the job. Id love to get that job oo yea starting money is nice and then in 5 years bumps up to a very very respectable number and option to retire and move up ranks in 20years ! with sweet pension etc !!!

nice! Best of luck to ya!

 

[nycste]

DAY 40 X-factor(4pills) + poseidon(0servings)

-10 more days of xfactor

-passed sanitation physical, was never really worried hehe

-off day

-might do some cardio after i see chiropractor again not sure

-weight in AM wokeup, didnt do number 2 yet or eat and weight was 202 scary lol

 

[nycste]

-just got back from chiro and went over xrays and got first adjustment from him

-ill fillin more details later and stuff, but basically my spine is being pulled at 2-3 locations, and one of the bottom discs areas where the nerves is being crushed or compressed its much smaller then it should be

-so doc said no squats at all, he knows all about fitness and working out im seeing him again tomm and will try and get more info out of him about what he recommends me not to do or to doo etc...

-lastly, i told him im taking in like 300-400g protein on avg and he was like whoah thats way too high, hes like i only get 100 daily and i was like huh lol, need to talk more about this, this guy trains some of the top gyms in the city on stuff and i hope to trust him on most things he says

etc etc blah blah, ill fillin more details this weekend

 

[nycste]

DAY 41 X-factor(4pills) + poseidon(0servings)
-9more days

-weight in morning after eating half breakfast wtf 201 omg

-my back actually feels not so painfull i really find this weird maybe my back is finally feeling mroe normal id hate to give all the credit to only 1 chiro visit, ill be seeing chiro today and tomm as well, soo 3 adjustments in first week

-and ill try to update my threads with more info about me and all my injuries

 

[nycste]

DAY 41 X-factor(4pills) + poseidon(0servings)

-weight in morning was 201 yikes haha better be fat dropping off

Spytech Hybrid C1

[B][U]INCLINE BENCH PRESS[/U][/B]
95x12x12
115x3
135x1
145x1
155x1
165x0 got halfway up :( so weak
135x9

[B][U]DB LUNGES[/U][/B]
35x5 stationary
60x20ydx20ydx20yd
-omg these hurts haha hams are dead

[B][U]TOUCHING HANDS CHINUPS[/U][/B]
7pullups
5chins
+35x4.5x4

[B][U]ROPE PUSHDOWNS (really not sure what these are)[/U][/B]
60x10r lean
60x10l lean
60x5right 5left

[B][U]ONE ARM FLAT DB PRESSES[/U][/B]
35x10
55x5
[COLOR="Red"]75x5x5 (PR)[/COLOR]
-very hard, first time ever

[B][U]3 SETS HANGING KNEE RAISES[/U][/B]

[B][U]AB ROLLERS[/U][/B]
13slow
5slow

[B][U]50 BODYWEIGHT SQUATS SHOULDER WIDTH[/U][/B]
-OUCH OMG OMG OMG HAHA

 

[nycste]

DAY 42 X-factor(4pills) + BLAST(1servings)

DAY 43 X-factor(4pills) + BLAST(1servings)

-OFF WEEKEnd

-cardio today and some core work abs etc

-weight right meow 203-204ish, waist said 36.5 but who knows

-increased acne on body and forehead and face, nothin major for me

-nothing else to report o yea one more thing

ADDED BLAST to my log, ive taken 1 dose the past 2 days and have noticed increase gas along with no changes in bathroom activies

so im hoping i dont get the runs from BLAST like i did with poseidon

 

[NateWA]

Subbed! looking good homes:thumbsup:

 

[nycste]

Subbed! looking good homes:thumbsup:

welcome but the show is almost over, my log shall continue id imagine though

edit- this is my workout log, good choice i also had a xfactor poseidon blast thing going

 

[nycste]

DAY 44 X-factor(4pills) + BLAST(2servings)

HORRIBLE HORRIBLE STRENGTH DAY OMG

NEW ROUTINE

STANDARD CHEST AND TRI TODAYS

Honestly im super happy blast isnt bother my stomach or giving me any negative issues with xfactor like poseidon did, explain that one to me lol?

-sadly i havent noticed anything from blast yet, no major change in energy or mood or etc

BLAST DOSAGE TODAY
-with breakfast
-preworkout

WORKOUT

INC DB ALT REPS HOLDING DBS AT TOP 1 REP AT TIME
75x7.5x6.5
75x5 normal reps
-huge strength loss

FLAT BENCH
135x5x4x5
-first rep was soo weak that i just ended up doing 5 second negatives and squeezed any chest muscles i could find

CHEST FLYE MACHINE
90x3 10second negatives from middle
90x2 10s neg
60xbunch did rev slow positives faster negs

CLOSE GRIP BENCH
95x25
115x7xdidnt write last set down wtf lol

DB SKULLCRUSHES
30x?x?x? numbers dont matter

ROPE PULLDOWNS
3sets light weight went for the burn

-finished with stretching extreme on rollie log thing to hit all my flexer hip muscles thighs and stuff
-some minor ab work

 

[nycste]

DAY 45 X-factor(4pills) + BLAST(2servings)

DAY 46 X-factor(4pills) + BLAST(2servings)

DAY 47 X-factor(4pills) + BLAST(2servings)

workout on day 46

SIMPLE TRAINING BACK AND BI

Lean over arnold curls
30x20x?

db rows
55x5
100x10 to hip, slow controlled
100x10 to chest, faster pace

cable curls overhead
30x20
40x15
-varying speeds and tempo etc

chinups
8 10seconds 3 5seconds 1

pullups
4xwide
3.5 should width

chin+pull downs cable
75x lots
75x lots
-each one so 4 workouts

-comments
-nothing really, nice and simple workout
-took things easy
-biceps are sore and inner back is too feels great day after

-still getting adjustments from chiro

-next week going to see several doctors and taking an ecco stress test cardio thingy sounds fun haha i cant wait

 

[ReaperX]

How much longer do you have on x-factor, and how much muscle have you put on with it so far ?

 

[nycste]

How much longer do you have on x-factor, and how much muscle have you put on with it so far ?

well according to my log i have 3 more days

but i think its 4 or 5, not sure how that worked out but anyways 5days at most left

howmuch muscle have i put on... umm, no noticeable muscle at all, a drop in weight due to droppage of carbs in my diet

looking foward to my measurements to see how everything compares or doesnt

 

[kabuki]

whats up NY???

 

[ktw]

I have hyperthyroidism as well. I've been on medication for it for about 2 months now but haven't noticed any physical differences. Good move on stopping all the supplements. After my health problems I stopped everything but creatine, BCAAs and waxy maize and made just as good of gains as when I was taking a dozen things at once and my blood pressure is much lower.

 

[nycste]

lots of reasons i havent been around but i hope to continue my log sometime soon possibly starting tonight, there will not be anything impressive at all

1. had knee surgery, strength is still horrible working on that, did my first jog this weekend felt soso took it really easy and slow

2. working on my back now, here are the results from MRIs looking for any advice any of you have to offer

a. degenerative disc disease and anular buldge at L5-S1 wtihout canal stenosis
b. small central disc herniation at L4-5
c. minimal right foraminal disc herniation at L3-4
4. facet joint degerative hypertrophy at L4-5 and L5-S1

-

-id like to get a second or third opinion on my Xrays and MRIs

-ive been dealing with lots of back pain for the past 5years almost and it all started from an injury in college nothing direct just overuse and my back finally gave out and i had to quit the sport and take time off, then i started gym fulltime, and my back hurts doing many things if not everything

-so i started gym back up recently after finishing 2 minor surgeries and in the process of increasing my weights, but really i think i gaveup on being super strong dude at least not till my back feels ok

-right before i stopped working out a few months ago, i hit a few PRs in some movements, like SLDL was PR and so was squatting but my back hurt and i blew it out doing so, but only on one of those days not all the days

coughing and sneezing hurts a lot, getting out of bed is hard very hard, doing situps is near impossible sometimes which leads me to beleive i have something more wrong with my back perhaps



-so recently my struggle is to get my core alot stronger, and in process of trying to fix my back and figureout whats the best exercises to do to strength my core abs and back to help releave some of my pain and instability


sorry for leaving you all and i hope to be back

 

[kabuki]

glad to see you back NY. I'll keep an eye on your recovery.

What kind of specialist are you seeing? I would recomend you deal with docs that are atheletes themselves in some form or another. It will make a big difference.

 

[Hank Vangut]

oh good.....NYC is back! we missed you!!!
keep working out. as long as you can do arms you can still grow some 20" monsters!
hope you have a speedy recovery on the knee.
also hope your back recovers w/o surgery.
i've heard that sometimes bad knees can cause back pain.

 

[nycste]

glad to see you back NY. I'll keep an eye on your recovery.

What kind of specialist are you seeing? I would recomend you deal with docs that are atheletes themselves in some form or another. It will make a big difference.

thanks kabuki, hopefully the recovery is fine

specialist i saw advised no back surgery for the being based on the results that were found, basucally the results say i have 3 very minor issues that have given me soo much pain i find it hard to believe but o well

im in the process of finding a top sports therapist to rehab my back and give great workout advice etc etc..

so anyone reading this know any top sports back speclialists in nyc let me know

oh good.....NYC is back! we missed you!!!
keep working out. as long as you can do arms you can still grow some 20" monsters!
hope you have a speedy recovery on the knee.
also hope your back recovers w/o surgery.
i've heard that sometimes bad knees can cause back pain.

thanks hank, looking good in that avi man!

20inch monsters incoming

i have had soooo many injuries all of which help throw my back out, and add to the aggravation... hopefully here on out all is well, but ya never know

for now no more deads squats and several other things till we figure more stuff out

 

[crader]

Glad to see you back.

 

[thesinner]

welcome back, bro

 

[sfearl1]

good to see youre back ny!

 

[nycste]

THANKS EVERYONE FOR YOUR SUPPORT AND HOPEFULLY IM BACK TO LAST A WHILE AGAIN

Weight Holding around 205

Monday
-ab work hanging raises all diff styles and movements
-pullups bwx10Xwide x 5wide x6close xsomething x4normal
-flat db presses 40x20 legs up +shrugs 40x15 +shrugs
-10pushups
-db rows leaning on bench no knee support 50x15 85x10
-pushups off big blowup ball x10
-ab work
-felt like vomiting lol
-ez lat pulldowns
-pushups side to side on inc postion
-20mins on bike
-20mins on treadmill intervals and elevations
-hanging leg raises



Tuesday
-8hours construction (no idea how many calories i burned haha)

-hanging ab raises all diff styles and zig zags
-pullups bwx5x5
-hammer chins bwx5x5 (second set legs up as high as possible)
-1h tricep pulldowns - 2 supersets down and overhead
-bentover 1h db curls 15x15ish
-standing db curls 15x15ish
-seated 1h tricep xt 15x10
-2h seated tricep xt 45x25x13
-tricep dc style stretching and chest
-standing hammer curls db 20x30
-laying cg db presses 40x15
-close pushups 3sets of max with planks inbtw
-some bi/tri cable curls extensions and stretches to finish
-did some cardio to but dont remember what



Weds
-8hours construction (no idea how many calories i burned haha)
-10mins on stationary bike
-flirted with girl next to me turns out to be yoga instructor so i was offered the class and i damn right took it, now i might continue it from here on out based on what my back results are for when i find a good back specialist

Todays DIET ill try to start recording my diet as best as possible, i really wanna get ripped up im shocked i held 205 while not working out
-breakfast was 3eggs 3eggwhites w/spam oil stuff
-coffee 3 teaspoons sugar + some 2percent milk
-lunch sushi stuff ewww boss took me out so i had cali rolls and umm eel rolls
-another coffee milk and sugar
-tons of water entire time and 5g xtend bcaa mix throughout
-tunafish sandwhich at least 1can on 2slices wheat some mayo and cellary
-banana
-another coffee 3 scoops sugar some milk
-around 15g bcaas while at the gym +creatine and other aminos etc
-large beef burrito when i got home
-ill have a snack of prob turket cold cuts sometime before bed
-i hope todays diet wasnt horrible i have no idea if this is about good or bad in terms of proteins etccc and carbs, i normally try for really low carbs for the past several months

 

[thesinner]

Nice workouts bro. Keep it up, man.

Nice job on "wooing" a yoga instructor. I'll be she's pretty flexible as well. (Ow-ow!)

 

[nycste]

thurs

8hours construction
1hour removing a rug, moving furniture etc, o and throwing rug out window 2 stories

todays diet just to keep track and share so i can improve, todays diet had 2 bars which isnt normal anyways here it is

breakfast 2-3eggs 2-3 eggwhites cant remmeber
coffee light and sweet
oatmeal 1cup milk 1scoop protein half cup oats
coffee light and sweat
some kona something soda drink coffee energy thing
chicken honey mustard tomato lettuce onions on panini bread didnt eat all the bread
mini pure protein bar 20g protein
metrx or big 100 or 50 bar was a meal replacement didnt notice
solid half-whole pound chickn parm and a few pasta riggies
2black coffees with some sugar
2slices wheat bread and tuna
5-6 slices of turkey breast prebed
water throughout a ton of it

sweated nonstop all freaking day long to point i was dripping for at least 7-9 hours today, must of lost soo much water weight but i kept replacing it

-again im posting my diet in hopes to get some advice and stuff, im not following any routine or diet persay just trying to do my best at keeping protein decently high and carbs low and bad fats and im really tryignto cutout white sugar but its just soo hard not to put it in my coffee

question, 3scoops sugar be replaced health wise with those fake sugar packets aka sweat nlow or equal, which is healthier?

 

[crader]

Splenda!

 

[nycste]

Splenda!

im trying this right now actually 2 splendas in coffee i dont like it, i dont dislike it, its just blah, tomm ill try 3 splendas or something. Anddd wuuuzzzuppp crader!

Friday

forgot yesturdays diet was too tired to type it up

Cardio 8hours construction

Weights holding around 203-205ish

Workout

1/4 mile jog/walk incline
7:45min cycle

hanging leg raises
bunch ab work

standing shoulder flyes
15x25
15x20

Upright Rows
20x15
barbell 45x25
65 bbx 10w few closer
65bb x 10w few closer

leg exts 100reps goal nonstop
30x40+20+10+10+10+10 hard as heck hahah

1leg exts
20x15
20x10

leg to groin crunchers ab or aductors
70x15x15

hip swingouts
40x10x15

bodyweight squats (recovering from surgery)
-didnt count it was soo pathethic still some knee pain

cybex should presses (hate this machine wont ever do it again)
4x10

standing db 1h presses
25x10x10

db snatch and cleans all in 1 motion off floor
(this is something is prob shouldnt be doing lol)
20x1
30x1
45x1
60x1
75x1
90xRight miss second try 1
90xleft 1

finished with a bunch more ab work on squishy ball thing trying to tigthen the core and midsection with my bad back



Sat

-FDNY preprep class orientation to prep for physical

-then just went for a jog and my back really bothered me on and off its soo freaking annoying, knee didnt bother me but i took it relaly easy and light jog, also met a cute girl got her name but no number lol plus i had nothing to write it down anyways just go out with my keys...

 

[thesinner]

Nice workouts. Best of luck with fire fighter school.

 

[nycste]

Nice workouts. Best of luck with fire fighter school.

thanks

today just did a bunch of walking, some ab core movements on the floor def some back pain there just sharing

taking about 3g cissus daily too, well 6 caps that are close to 500mg each i think hoping this might help a tad with healing my knee and back and everything else

 

[TripDog]

Dude whats the dillio with fire school? I tried to get in up in NH but they only took like 30 fukcin people....scrubs.

 

[nycste]

Dude whats the dillio with fire school? I tried to get in up in NH but they only took like 30 fukcin people....scrubs.

ahhh well fdny is of course like one of the biggest fire departments in the world soo they take on hundreds every class 300 to be exact or 302 i think, the current class is down to 272 i think they said already and they finish near july or end of june

then there is another class going in june/july and my goal is to pass physical in august, do all the other testing and get hired in class of jan 09. but really its based on what list number they get up too for the summer class. my list number is 1300 something.. soo they already started testing all 1-1200 and if they use all available then i have a great shot at getting in the next 300 class because im sure many dont pass the physical.

ill be taking the free physical classes offered, and getting a NYSC membership for a few months free too haha


only 30 dudes huh trip, well whats ur list number up there?

there were about 22k people that took the test in fdny, and im 1300something..

 

[TripDog]

ahhh well fdny is of course like one of the biggest fire departments in the world soo they take on hundreds every class 300 to be exact or 302 i think, the current class is down to 272 i think they said already and they finish near july or end of june

then there is another class going in june/july and my goal is to pass physical in august, do all the other testing and get hired in class of jan 09. but really its based on what list number they get up too for the summer class. my list number is 1300 something.. soo they already started testing all 1-1200 and if they use all available then i have a great shot at getting in the next 300 class because im sure many dont pass the physical.

ill be taking the free physical classes offered, and getting a NYSC membership for a few months free too haha


only 30 dudes huh trip, well whats ur list number up there?

there were about 22k people that took the test in fdny, and im 1300something..

Idk they put me on a waiting list and I said blow me. Going back to Florida soon anyway. The thyroid deal goin aight? Good luck with that stuff man, git yo azz in shape biznatch.:aargh:

 

[crader]

How is the bad back going to affect getting in the fire fighter school?

 

[nycste]

How is the bad back going to affect getting in the fire fighter school?

SHHhhhhhh we do not put those words in the same sentence silly.

thats what im afraid of, i do construction all day long, but that doesnt mean im not in pain and have slight trouble doing certain things, fdny isnt till jan 09 soo i got some time to get it better