My Log to get BIG

[Nomak666]

i think its about time i get a log. im looking to gain as much solid muscle as possible by december 31st. then im going to give myself 5 months to cut down for summer.

my stats as of right now:

height: 5'6
weight: 153-155lbs

been lifting for 2-3 years but only been serious with diet and nutriton for the past 5-6 months.

my max bench press is 250lbs one time. which im very happy with because, i rememeber when i was having trouble benching a 45lb plate on each side (135). i work out monday-saturday, so i will post up my workout, along with my diet everynight. take care everyone

 

[Nomak666]

Here's what i ate today:

8am: 2 scoops of whey mixed with 20oz of water, 2 cups of oatmeal, 1/2 cup of egg beaters, 1 whole egg, 2 slices of whole wheat bread, 1 medium/large banana

9am: arms workout

11am: (post workout shake) 2 scoops of whey, 1 large banana

12pm: 12oz chicken breast on 4 slices of whole wheat bread, 4 thin slices of tomatoes on each sandwich, 2 tbsp of mustard

230pm: 10oz of flank steak strips grilled on the frying pan, 4oz (dry) pasta, which equals to 2 cups of cooked pasta

5pm: 10oz of 90% lean ground beef, browned, then rinsed through cold water, 2 cups of brown rice, and a little bit of egg beaters(1/2 of a serving) mixed everything together to make a fried rice kind of dish (some ground pepper, cayenne, and granulated garlic for taste)

8pm: 12oz chicken breast, 1 large yam, 3 cups of broccoli/cauliflower mix

1030pm: although i havent eaten it yet. 2 cups of fat free cottage cheese, rinsed. 4 tbsp of skippy natural peanut butter.

alarm set for 330am for 1 scoop of casein mixed in water.

my workout was pretty good. had a nice playlist on my ipod.

Arms:

Close-Grip Bench Press 2x10 reps @ 150, 2x8 reps @ 160

Tricep Rope Pulldown 2x10 reps @ 60, 2x8reps @70

Lying Tricep Extension with EZ bar 2x10reps @ 55, 2x8 reps @ 65

Standing EZ Bar curl (elbows locked to the sides, strict form) 2x10 @ 60, 2x8 @ 70

Single-Arm Preacher Curl (i do this on a bench that is almost 90 degrees so i have a greater range of motion then with the preacher pad) 2x10 @ 25, 2x8 @30

Reverse EZ Bar Curl(standing) 2x10 @ 45, 2x8 @ 55

my rest time between sets are about 1- 1 1/2 minutes. this week was more or less of a tuning to see how much weight and how much reps i can do as far as bulking. i write my reps and sets and weight used on a notepad, so i can see my strength gains. starting monday, i will be doing 2x8 reps, 2x6 reps, instead of 10 and 8. tommorow is heavy abs and forearm levering with a #8 sledgehammer along with grip training with heavy grippers and plate pinches. take care everyone, and have a great weekend.

 

[Nomak666]

people barely come in this section, so i will NOT be posting the log anymore.

 

[Rage-Of-Sparta]

your diet is finally looking tight.
do you really dedicate a whole day to abs and forearms?

 

[Nomak666]

your diet is finally looking tight.
do you really dedicate a whole day to abs and forearms?

thanks bro. yeah, i do abs and forearms once a week so i do give it all i got on those saturdays. i love the size im getting with my forearms, all the veins that look like tubes coming out of the arms. also with abs, i train them just like i do with any other muscle, 4 exercises, 4 sets each, heavy weights, 12-15 reps for abs.

my ab goes like this:

knee lift on bench with ass hanging off of the bench and holding a 15 pound medicine ball between my knees 4x15 slow reps

weighted oblique bends with 70lb DB 4x15 each side

cable crunch @ 90lbs 4x15

weighted decline crunch with 2 45lb plates on my chest (these are the killers for me)

 

[Rage-Of-Sparta]

70lb side bends are going to build muscle on either side of your waist.
this is going to make your waste look thicker resulting in a loss of your v-taper

 

[Nomak666]

70lb side bends are going to build muscle on either side of your waist.
this is going to make your waste look thicker resulting in a loss of your v-taper

what would you suggest? 45 lb plate side bends, more reps?

 

[RADAR]

no just the bar is enough, lots of reps

And Do Squats ,free style all the big boys do squats, it taxes the body and releases GH hormone, adrealine and works those stabilizer muscles

RADAR

 

[Nomak666]

Been a while since i posted here, but i gonna keep this log updated every day, every other day at the latest. im working out 5 days a week. but instead of doing chest/back in the morning and then legs at night im just going to the gym once. heres my weekly schedule:

Monday: Chest & 20 minutes of abs
Tuesday: Legs & Calves
Wednesday: Back & 20 minutes of abs
Thursday: Shoulders and Traps
Friday: Arms Superset

My current weight is 163-165. Im trying to do it all natural now. As you can see, ive already lost 8-9 pounds since i came off the cycle. Diet is in check as always. once a week or once every other week, ill have some sushi, but thats it, and i have it instead of my pwo shake. Any questions or help you may need, feel free to ask.

 

[Nomak666]

Heres what i did today. my schedule was a bit off since i had a doctors appointment and a dentist appointment. but i try to get a meal every 3 hours at the latest. and my first meal usually starts at 8am.

930am: 2 scoops of whey, 2 cups of oatmeal

130: 2 1/2 cups of pasta, 8oz Grilled Chicken, 2 Tbsp Extra Virgin Olive Oil

3pm hit the gym for Bi's and tri's

430pm: 40 grams of waxymaize (1 scoop), 2 scoops of whey, mixed together

6pm: 2 1/2 cups pasta, 8oz sirloin steak with some balsamic vinegar and garlic

830pm: im eating 8oz of sirloin steak, with some veggies (maybe, lol)

1030: i ran out of casein and i usually drink 2 scoops but im out of it and im getting sick of it, so ive been eating 12 egg whites and 4 yolks on this meal. ( i know cottage cheese is an option but im kinda sick of that too) ill usually rotate between the 3 though

Todays workout was awesome, there was barely anyone at the gym, just the way i like it.

SS #1: Standing Barbell curl 2x10 reps @ 50lbs, 2x8 reps @ 60 lbs, 1x6 reps at 70lbs (slow controled reps, and i squeeze hard at the top)
SS #1: Straight-Bar Pushdowns 2x10 reps at 80lbs, 2x8 reps @ 100lbs, 1x6 @ 110lbs (and again i squeeze at the bottom of the movement without locking elbows)

SS #2: Seated Dumbbell Curls (alternating) 2x10 @ 25lbs, 2x8 @ 30lbs, 1x8 @ 35lbs
SS #2: Lying Tricep Extension With Barbell 2x10 @ 60lbs, 2x8 @ 70lbs, 1x6 @ 75lbs

SS #3: Standing Close-Grip EZ Bar Curl 2x10 @ 40lbs, 2x8 @ 50lbs, 1x6 @ 60lbs
SS #3: Close-Grip Bench Press (smith machine) 2x10 @ 135lbs, 2x8 @ 145lbs, 1x6 @ 155lbs

the reps i do are 10,10,8,8,6. if i feel i the weight is too light halfway into the exercise, ill go slower and squeeze longer, ill write it down on my pad so ill increase the weight next week. the squeezing at the top really gets my muscles sore. so to the people who complain about their muscles not being sore the next day, squeeze every rep or your wasting your time (for bodybuilding atleast, not for powerlifting). i did more weight in the past, but i believe the weight isnt a factor in bodybuilding, but form is and the time under tension (TUT). so if you can curl 20 reps real quick, try doing it slower and you will feel it more, just cuz you curl more, doesnt mean you have bigger biceps,IMO.

thats it for today. looking forward to legs tommorow, love those squats.