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.

 

[SaiBoT]

Good stuff bro, I will be watching this! Your diet is really in check!

 

[Nomak666]

Starting Monday, Everything will be in order with the workout meaning chest on monday, legs on tuesday, back on wednesday, shuolders on thursday, arms on friday. i train with hard so i dont think i need to do everything twice a week anymore plus i just add more sets if i feel i got some left. i felt like doing arms yesterday for some reason. and today i did shoulders. i will most likely go back later to get my leg work done since ive been delaying that for a couple days. will post routine and diet later tonight.

 

[the_alcatraz]

Diet looks good.

Your triceps routine is close to mine. Will keep my eye on this thread!

 

[Nomak666]

Diet and workout for Wednesday December 3rd

8am 2 servings oats (dry) blended with 2 scoops of whey and 3 caps of LIPOFLAME to kick start the day.

11am pwo shake 2 scoops of whey and 40 grams of waxymaize

12pm 3 cups of brown rice, 8 oz grilled chicken, little bit of brown mustard

3pm 3 cups of pasta, 8oz grilled chicken, 1 tbsp extra virgin olive oil

6pm 3 cups of pasta, 8oz sirloin steak with balsamic vinegar and 2 tbsp of fresh garlic

830 12oz of flounder

1130 2 scoops of casein

workout today was shoulders and i threw in the second session for legs that ive been delaying

shoulders am workout:

seated db lateral raises 2x10 @ 20, 2x8 @ 25, 1x6 @ 30

seated db shoulder press 2x10@ 50, 2x8 @ 55, 1x6 @ 60

Upright rows (close-grip) 2x10 @ 60, 2x8 @ 70, 1x6 @ 80

seated db shrugs (to the back of the neck) 2x10 @ 65, 2x 8 @ 70, 1x8 @ 75 ( felt strong, lol)

threw in 20 minutes of light cardio on the elliptical, heart rate at 65%-70% of maximum heart rate ( havent done any cardio since august so i will be doing some light cardio to keep that layer of fat off)


pm leg workout

smith machine squats (bar weighs 15 pounds): 1 warm up set at 105 pounds, 10 reps. 2x10 @ 195, 2x8 @ 245, 1x6 @ 285

Hamstring curls: 1x12 @ 90, 1x10 @ 100, 1x8 @ 110

leg extensions: 1x10 @ 120, 1x8 @ 140, 1x6 @ 150

Seated Calf Raise: 2x12 @ 90, 1x10 @ 100

Single leg standing calf raise holding db's: 1x12 @ 30(each hand), 1x10 @ 35, 1x8 @ 40

TO THOSE WHO WANT TO KNOW THE SECRET TO BIG LEGS, SQUAT, SQUAT, AND WHEN YOUR DONE SQUATTING, SQUAT SOME MORE. LOL.

Tommorow, ill do some back work since my schedules been off his week with all these doctor and dentist visits. next week will be on point. mondays are chest, tuesday legs, wednesday back, thursday shoulders, friday arms. abs on monday, wednesday and fridays. from now on i will only be supersetting bi's and tri's.

I will post some pics by this week, as soon as i get someone to take them for me.lol. I believe thats all for today. have a great night everyone, be back tommorow so come back and check it out.

 

[Black Boxster]

Glad your back to posting your log bro....I don't care if anyone reads mine...I'm doing my log for me...So it makes me happy to see all the details you've got

Why the Smith Machine Squats??? I'm doing Smith Machine Squats myself ( I Love them and Leg presses...two favs!), but get "yelled at" by the bros here all the time telling me they suck...I get a great leg workout...I'm sore as all hell for days....just curious if it due to a past injury, or like me...lack of a safe spotter to easy the nerves...

 

[Nomak666]

Whats up everyone. heres my diet and workout for thursday, december 4th. i did 2 sessions today.

8am: 1 serving of oatmeal, 1 large banana, 2 scoops of whey

930am: BACK WORKOUT w/ 20 minutes of cardio

1130am: 2 scoops of whey, 1 Orange

1230pm: 2 1/2 cups of pasta, 8oz grilled chicken

430pm: 2 cups pasta, 8oz steak with fresh garlic and pepper

6pm: Chest Workout w/ 10 minutes of cardio

730pm: 2 scoops of whey, 1 large banana

830pm: 2 Cups of Pasta, 8oz grilled Chicken, 1 tbsp olive oil

11pm: 8 egg whites, 4oz grilled chicken


AM Back Workout:

Wide-Grip Chin ups: 3 sets 10,10,8

Bent-Over Barbell Row: 1x10 @ 80, 1x8 @ 90, 1x6 @ 100

Wide-Grip Lat Pull Down (to the front, not leaning backwards and pulling bar to chest): 1x10 @ 100, 1x8 @ 110, 1x6 @ 120

Seated Lat Row: 1x10 @ 100, 1x8 @ 120, 1x6 @ 140





PM Chest Workout:

Incline Hammer Strength Bench Press: 1 warm-up set with 1 45lb plates on each side. 1x10 @ 90lbs (each side),1x8 @ 115, 1x7 @ 135

Incline Cable Crossover: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40

flat db bench press: 1x10 @ 75, 1x8 @ 80's, 1x6 @ 85's

wide grip dips: 3 sets, 10,10,8

Ive been hitting the weights a bit light this week, so dont think ive been working hard this whole time and putting up such little poundage, lol. Making sure to get the form extremely strict before i hit up heavier weights, again. i do this once every 6 weeks, because once i start going heavier and heavier each weak, i can see that i slowly lose my form a bit more and more, so its like a "reset week".

Tommorow will be Bi's and Tri's, since i hit them on tuesday. im gonna make sure i get alot of rest this weekend, ive been running off on 5 1/2-6 hours of sleep and basically sleeping all day on sundays, but i wake up every 3 hours to eat, thats gonna change, as well as my last meal being at 930, so i can get to bed by 1030 the latest.

 

[Nomak666]

Diet looks good.

Your triceps routine is close to mine. Will keep my eye on this thread!

I try my best with the diet. With Triceps, i switch my exercises sometimes from lying tricep extensions to close grip bench. i just make sure that im doing both overhead exercises and pushdown movements weather it be the straight bar or the rope.

 

[Nomak666]

Glad your back to posting your log bro....I don't care if anyone reads mine...I'm doing my log for me...So it makes me happy to see all the details you've got

Why the Smith Machine Squats??? I'm doing Smith Machine Squats myself ( I Love them and Leg presses...two favs!), but get "yelled at" by the bros here all the time telling me they suck...I get a great leg workout...I'm sore as all hell for days....just curious if it due to a past injury, or like me...lack of a safe spotter to easy the nerves...

It's a great way to end the night by writing down my whole day. Smith Machine Squats, hmm. My gym doesnt have a squat rack, so i would have to clean-and press the barbell then bring it behind my neck. so i just stick to the smith. a regular barbell is by far the best though because it works all the secondary muscles and stabilizers. freeweight weather its a barbell or dumbell is the best for anything, works all the stabilizers. but back to the squats, i have my feet far forward though so im leaning back on the smith bar, it hits the quads more then if my feet are dirctly under the bar.

This is the closest gym to my house, about a mile and a half, thats why i go there. there are bigger gyms with squat racks and more equiptment, but they are about 20 minutes away and thats a waste to spend 40 minutes driving back and forth from the gym, imo.

Hope everyone had a great day, take care and ill be back tommorow. Pics coming soon

 

[Nomak666]

Great workout today. a buddy of mine started working out witrh me 2 weeks ago, but i might have to cut him off cuz its interearing with my workouts, takes too long and we talk.

diet and workout for friday december 5th.

8am: 2 scoops of whey mixed with 2 cups of oatmeal

9am: workout

1130am: 2 scoops of whey

1230pm: 1 1/2 cups of pasta, 8oz grilled chicken

4pm: 8oz of lean beef, 2 cups of rice

630pm: 2 scoops of whey, 1 cup oatmeal

830pm: 8oz grilled chicken, big bowl of lettuce with a few splashes of vinegar and pepper

1030: 2 scoops of whey mixed with 20oz of water

Biceps & Tripceps Super set wrkout

Standing barbell curl 2x10 @ 60lbs, 2x8 @ 70lbs, 1x8 @ 80lbs
Supersetted with Straight-Bar Pushdowns 2x10 @ 100lbs, 2x8 @ 110 lbs, 1x6 @150 (stack)

Seated Dumbbell Curl (alternating) 2x10 @ 25lbs, 2x8 @ 30lbs, 1x6 @ 35lbs
Superseted with skull krusher 2x10 @ 65, 2x8 @ 75, 1x6 @ 85

Stand Close grip EZ Bar Curl 2x10 @ 50, 2x8 @ 60, 1x6 @ 70
Supperseted with close grip bench on smith machine 2x10 @ 135, 2x8 @ 145, 1x6 @155


thats it for the day, tommoro is abs calves and forearms. then some light cardio. everything wil be on point startin monday. latta fellas

 

[Nomak666]

Today was a good day. If only i can eat this much everyday.

8am: 8oz chicken, 3 cups of ww pasta, 2 tbsp Extra virgin olive oil

1030am: 8oz red meat, 1 cup brown rice

1pm: 8oz chicken, 1 cup brown rice

2pm: workout

4pm: 8oz chicken, 3 cups brown rice

630pm: 8oz chicken, 1 cup brown rice

830pm: 8oz chicken, large salad with vinegar

1030pm: 2 scoops of whey with 20oz of water

workout was abs and some calve work, nothing special, also threw in 30 minutes of light cardio 15 on the elliptical, 15 on the treadmill

i hit calves with legs but i feel if i do them after my leg workout, they are already weak, and if i do them first, then i feel my squats will suffer. abs were a variety of exercise, kneeling rope crunches, hanging knee raises, leg raise on bench with 10lb db between feet, decline crunch twist, attempted some "dragon-flags" theyre are f-ing tough, could barely do 2. if you dont know what they are, theyre from the rocky movies, its basically a leg raise but your back is off the bench as well and strict form needs to be used or you will injure something. Tommorow is my off day, even though i might go for 20-30 minutes of light cardio and a tanning session (10minutes).

thats about sums it up for my day.

 

[Nomak666]

8am: 8oz chicken, 3 cups of ww pasta, 2 tbsp Extra virgin olive oil, garli

1030am: 2 scoops of whey, 1 cup brown rice (made the steak, but it was too cooked and tasted disgusting so i had to throw int he shake)

1pm: 8oz chicken, 1 cup brown rice

3pm: 30 minutes of cardio

4pm: 8oz chicken, 2 cups brown rice

630pm: 8oz chicken, 1 cup brown rice

830pm: 8oz grilled turkey breast

10pm: 2 scoops of whey with 20oz of water


Can't wait to workout tommorow. i hate the weekends cuz i cant hit the weights.

 

[Nomak666]

Been slacking on the journal, its alot harder then i thought but i will try my best. my diet has changed a bit, somewhat, i usually keep the calories and macros the same, reducing carbs as the day goes on but i just find it hard to eat the same thing at the same time every day, so i switch meals around, still keeping the foods 100% clean.

Monday: i hit chest

DB Bench press: 1 warmup set 30lbs (each hand), 1x10 @ 70, 1x8 @75, 1x6 @ 80

Flat Db Flys: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40

Incline Db Bench Press: 1x10 @ 65, 1x8 @ 70, 1x6 @ 75

Incline Cable Crossover: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40

Wide Grip Dips: 3 sets of 8-10



Tuesday, i did back:

Chin-Ups: 50 reps in the least sets

Bent Over Barbell Row: 1 warmup set, 1x10 @ 80, 1x8 @ 90, 1x6 @ 100 (making sure to go slow, and making sure i feel my back muscles working)

Palms Facing in wide-grip Pull downs: 1x10 @ 80, 1x8 @ 90, 1x6 @ 100

Seated pulley row: 1x10 @ 80, 1x8 @ 100, 1x6 @ 120


Wednesday, i did shoulders:

DB Lateral Raise: 1x10 @ 25, 1x8 @ 30, 1x6 @ 35

Seated DB Shoulder press: 1x10 @ 55, 1x8 @ 60, 1x6 @ 65

Barbell Upright Row: 1x10 @ 70, 1x8 @ 80, 1x6 @ 90

BTB Barbell Shrugs: 1x15 @ 135, 1x12 @ 155, 1x10 @ 175

I felt like i had some more left in my shoulders so i hit some hammer strength shoulder presses: 1x10 @ 80(each side), 1x8 @ 90, 1x6 @100

Today i Did Biceps and triceps superset:

Standing Barbell Curl: 1x10 @ 75, 1x8 @ 85, 1x6 @ 95
Straigh Bar Pushdowns: 1x10 @ 80, 1x8 @100, 1x6 @ 120

Seated DB Curl (alternating): 1x10 @ 30 (each hand), 1x8 @ 35, 1x6 @ 40
Skull-krushers w/ EZ Bar: 1x10 @ 60, 1x8 @ 70, 1x6 @ 80

Close-Grip EZ Bar Curl: 1x10 @ 65, 1x8 @ 75, 1x6 @ 85
Close-Grip Bench Press: 1x10 @ 135, 1x8 @ 145, 1x6 @ 155

Finished bi's and tri's in 45 minutes, kept rest time to about 1 minute and a half between each superset.

here's my diet for the past 4 days that ive been following, but its probably gonna change, like it always does, calories, carbs proteins and fats stay ythe same, i just switch foods around, and adjust portions.
And BTW, Waxy Maize mixed with whey right after workout is the BOMB. I LOVE IT. Usually im starving right after a workout, thats why my post workout meal was so big but now that i incorporate waxymaize into my diet, its awesome.

9am: 12 Egg Whites, 3 Yolks, 2 Cups Of Oatmeal, 1 Banana, 1-2 Packets of Splenda in the Oatmeal

11am: 2 Scoops Whey, 1 Cups Oatmeal

1230 PM: Workout for 45-60 minutes, Not a minute more

130PM: 60 Grams of waxymaize, 2 scoops of whey

230pm: 8oz chicken or turkey, 1 1/2 cups of brown rice

430pm: 8oz chicken or turkey, 1 thomas's whole wheat tortilla, sometimes ill put lettuice and tomatoes with a little bit opf mustard

630pm: 2 Scoops of whey, 1 cup of oatmeal or 1 cup of brown rice and 8 oz chicken or turkey (depends what im in the mood for) but the calories are buth exactly the same

830pm: 8oz Chicken Breast, 1 cup of brown rice, some veggies(sometimes)

1030: 2 scoops of casein or 12 egg whites, sometimes ill eat 2 cups of fat free cottage cheese, rinsed in a strainer and ill mix it with 2-3 tbsp of ANPB

i try to sleep around 1130 so i can wake up and make breakfast at 8, start eating around 830, finish 9am. i think thats it for now.

 

[Nomak666]

friday december 12th workout and diet

today i did legs

leg extensions: 1x15 @ 100, 1x12 @ 120, 1x10 @ 150

leg curl: 1x12 @ 90, 1x10 @ 110, 1x8 @ 130

squats 1 warmup set, 2x10 @ 205, 2x8 @ 255, 1x6 @ 305

Seated calf Raise: 1x15 @ 70, 1x12 @ 80, 1x10 @ 90

Standing one-legged calf raise on smith machine with calf block: 3 sets of 12 @ 65lbs


Diet today:

9am: 2 cups of cooked oatmeal, 12 egg whties, 3 yolks

1130am: 1 1/2 cups of rice, 8oz grilled chicken

2pm: 2 scoops of whey, 1 cup of cooked oatmeal

4pm: WORKOUT

5pm: 2 scoops of whey, 60 grams of waxy maize

6pm: 8oz grilled chicken, 2 1/2 cups of brown rice

830: 8oz red meat, 2 cups of steamed broccoli/ cauliflower mix

11pm: 2 cups of fat free cottage cheese rinsed, 4 tbsp ANPB

1am: im usually asleep but im still awake for some reason so i drank 1 scoop of casein with water

 

[needtogetaas]

Bro keep up the good work. Hell send me a pm with a link to you blog ed and I will post right along with you. I will throw something in every now and then when I see something.

 

[Varga]

Been slacking on the journal, its alot harder then i thought but i will try my best. my diet has changed a bit, somewhat, i usually keep the calories and macros the same, reducing carbs as the day goes on but i just find it hard to eat the same thing at the same time every day, so i switch meals around, still keeping the foods 100% clean.

Monday: i hit chest

DB Bench press: 1 warmup set 30lbs (each hand), 1x10 @ 70, 1x8 @75, 1x6 @ 80

Flat Db Flys: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40

Incline Db Bench Press: 1x10 @ 65, 1x8 @ 70, 1x6 @ 75

Incline Cable Crossover: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40

Wide Grip Dips: 3 sets of 8-10



Tuesday, i did back:

Chin-Ups: 50 reps in the least sets

Bent Over Barbell Row: 1 warmup set, 1x10 @ 80, 1x8 @ 90, 1x6 @ 100 (making sure to go slow, and making sure i feel my back muscles working)

Palms Facing in wide-grip Pull downs: 1x10 @ 80, 1x8 @ 90, 1x6 @ 100

Seated pulley row: 1x10 @ 80, 1x8 @ 100, 1x6 @ 120


Wednesday, i did shoulders:

DB Lateral Raise: 1x10 @ 25, 1x8 @ 30, 1x6 @ 35

Seated DB Shoulder press: 1x10 @ 55, 1x8 @ 60, 1x6 @ 65

Barbell Upright Row: 1x10 @ 70, 1x8 @ 80, 1x6 @ 90

BTB Barbell Shrugs: 1x15 @ 135, 1x12 @ 155, 1x10 @ 175

I felt like i had some more left in my shoulders so i hit some hammer strength shoulder presses: 1x10 @ 80(each side), 1x8 @ 90, 1x6 @100

Today i Did Biceps and triceps superset:

Standing Barbell Curl: 1x10 @ 75, 1x8 @ 85, 1x6 @ 95
Straigh Bar Pushdowns: 1x10 @ 80, 1x8 @100, 1x6 @ 120

Seated DB Curl (alternating): 1x10 @ 30 (each hand), 1x8 @ 35, 1x6 @ 40
Skull-krushers w/ EZ Bar: 1x10 @ 60, 1x8 @ 70, 1x6 @ 80

Close-Grip EZ Bar Curl: 1x10 @ 65, 1x8 @ 75, 1x6 @ 85
Close-Grip Bench Press: 1x10 @ 135, 1x8 @ 145, 1x6 @ 155

Finished bi's and tri's in 45 minutes, kept rest time to about 1 minute and a half between each superset.

here's my diet for the past 4 days that ive been following, but its probably gonna change, like it always does, calories, carbs proteins and fats stay ythe same, i just switch foods around, and adjust portions.
And BTW, Waxy Maize mixed with whey right after workout is the BOMB. I LOVE IT. Usually im starving right after a workout, thats why my post workout meal was so big but now that i incorporate waxymaize into my diet, its awesome.

9am: 12 Egg Whites, 3 Yolks, 2 Cups Of Oatmeal, 1 Banana, 1-2 Packets of Splenda in the Oatmeal

11am: 2 Scoops Whey, 1 Cups Oatmeal

1230 PM: Workout for 45-60 minutes, Not a minute more

130PM: 60 Grams of waxymaize, 2 scoops of whey

230pm: 8oz chicken or turkey, 1 1/2 cups of brown rice

430pm: 8oz chicken or turkey, 1 thomas's whole wheat tortilla, sometimes ill put lettuice and tomatoes with a little bit opf mustard

630pm: 2 Scoops of whey, 1 cup of oatmeal or 1 cup of brown rice and 8 oz chicken or turkey (depends what im in the mood for) but the calories are buth exactly the same

830pm: 8oz Chicken Breast, 1 cup of brown rice, some veggies(sometimes)

1030: 2 scoops of casein or 12 egg whites, sometimes ill eat 2 cups of fat free cottage cheese, rinsed in a strainer and ill mix it with 2-3 tbsp of ANPB

i try to sleep around 1130 so i can wake up and make breakfast at 8, start eating around 830, finish 9am. i think thats it for now.

yea dude, the waxy maize is good stuff....I do 2 scoops of that, 2 scoops of whey, 1 scoop of weight gainer and BCAA/Glutamine myself. Excellent product!
BTW nice log!

 

[Nomak666]

Havent been to the gym for a week. took a week off. had stomach virus about 10 days ago, was puking out everything in my system, and dehydrating. and i still dont feel 100% but i gave it everything i had today in the gym. i was about 4000 calories every 4-5 days. it was bad, i make food but i couldnt get myself to eat, but the past 2 days have been going good again. i finally got myself to make breakfast m biggest meal, which i feel is extremely important. i thought i'd hit some legs today.

Started off with leg extensions: 3 sets of 15,15,12 @ 130lbs

seated leg curls: 1x15 @ 80, 1x12 @ 90, 1x10 @ 100

leg press calve raises (1 foot at a time): 1x20 @ 70, 1x15 @ 90, 1x12 @ 100, 1x10 @ 110

Smith Squats (ass to the ground, all the way up right before knee locks): 1x20 @ 105, 1x15 @ 155, 1x12 @ 175, 1x10 @ 195

seated calves raises: 1x15 @ 70lbs, 1x12 @ 80, 1x12 @ 95

i feel quite recovered from the week off but still a bit weak. im on accutane so its messing with my sleep. i get that anxious feeling in my stomach and i just cant sleep. i gonna drop the accutane soon. its really not worth it for me because it makes me tired as hell, but i cant sleep, my skin is dryer then the desert.

my diet has been good for my week off, i havent been eating much but i was still eating pretty clean, ill down a scoop of protein as a meal and maybe a peach or an apple.
my diet for the past 2 days went like this:

wake up at 815 to make breakfast

finish by 9am: 16oz of pure orange juice, 2 scoops of whey mixed with the oj, 2 servings of irish steel cut oats (i made the big pot and put 1 cup in a ziplock bag and just freeze it), 8 egg whites, 2 yolks, 1 medium banana mixed with the oats, and some ground cinnamon

workout at 1030am

60 grams of waxymaize with a little crystal light as soon as i finish my last set, 10 minute drive home and 1 scoop of whey when i get in

1230: 8oz chicken breast, 2 cups of whole wheat pasta, 2 tbsp of olive oil and some garlic to make a chicken garlic pasta dish (really good, just add some ground pepper and a sqeeze of lemon juice)

3pm: 10oz steak marinated in vinegar, garlic, 1 tbsp olive oil, pepper (marinate overnight), 2 cups of brown rice

530pm: 1 large sweet potato, 8oz chicken breast

8pm: 10oz 90/10 lean ground beef with 1 slice of fat-free cheese(i only do this occasionaly, i dont like adding stuff to my food)

1030pm: 12oz fat-free milk, 1 scoop of casein, 2 tbsp anpb

SLEEP AND REPEAT!

tommorow is Back. will try my best to keep this log updated. thanks for the support guys.

 

[needtogetaas]

Havent been to the gym for a week. took a week off. had stomach virus about 10 days ago, was puking out everything in my system, and dehydrating. and i still dont feel 100% but i gave it everything i had today in the gym. i was about 4000 calories every 4-5 days. it was bad, i make food but i couldnt get myself to eat, but the past 2 days have been going good again. i finally got myself to make breakfast m biggest meal, which i feel is extremely important. i thought i'd hit some legs today.

Started off with leg extensions: 3 sets of 15,15,12 @ 130lbs

seated leg curls: 1x15 @ 80, 1x12 @ 90, 1x10 @ 100

leg press calve raises (1 foot at a time): 1x20 @ 70, 1x15 @ 90, 1x12 @ 100, 1x10 @ 110

Smith Squats (ass to the ground, all the way up right before knee locks): 1x20 @ 105, 1x15 @ 155, 1x12 @ 175, 1x10 @ 195

seated calves raises: 1x15 @ 70lbs, 1x12 @ 80, 1x12 @ 95

i feel quite recovered from the week off but still a bit weak. im on accutane so its messing with my sleep. i get that anxious feeling in my stomach and i just cant sleep. i gonna drop the accutane soon. its really not worth it for me because it makes me tired as hell, but i cant sleep, my skin is dryer then the desert.

my diet has been good for my week off, i havent been eating much but i was still eating pretty clean, ill down a scoop of protein as a meal and maybe a peach or an apple.
my diet for the past 2 days went like this:

wake up at 815 to make breakfast

finish by 9am: 16oz of pure orange juice, 2 scoops of whey mixed with the oj, 2 servings of irish steel cut oats (i made the big pot and put 1 cup in a ziplock bag and just freeze it), 8 egg whites, 2 yolks, 1 medium banana mixed with the oats, and some ground cinnamon

workout at 1030am

60 grams of waxymaize with a little crystal light as soon as i finish my last set, 10 minute drive home and 1 scoop of whey when i get in

1230: 8oz chicken breast, 2 cups of whole wheat pasta, 2 tbsp of olive oil and some garlic to make a chicken garlic pasta dish (really good, just add some ground pepper and a sqeeze of lemon juice)

3pm: 10oz steak marinated in vinegar, garlic, 1 tbsp olive oil, pepper (marinate overnight), 2 cups of brown rice

530pm: 1 large sweet potato, 8oz chicken breast

8pm: 10oz 90/10 lean ground beef with 1 slice of fat-free cheese(i only do this occasionaly, i dont like adding stuff to my food)

1030pm: 12oz fat-free milk, 1 scoop of casein, 2 tbsp anpb

SLEEP AND REPEAT!

tommorow is chest. will try my best to keep this log updated. thanks for the support guys.

soup and breads when you are sick like that bro.

When you are throwing up and shitting like crazy you want foods that the body can brake down fast and easy. This way more of it gets absorbed before you throw it up/shit it out.

I have recipes designed for this.

 

[Nomak666]

I only had 1 can of progresso the day after, i feel more sick when i know im drinking a can of salt. lol

 

[Nomak666]

My Legs are toasted from yesterdays workout. those ass to the ground squats did them, and the leg curls, i used a little lighter weights and curled all the way back slowly, willl be adding stiff legged deadlifts next week for hamstrings.

Diet and Workout Routine For Monday December 29th

8am: 16oz of tropicana pure orange juice, 2 cups (cooked) of steel cut oats, 1 medium banana, 8 egg whites, 2 yolks, 2 scoops of whey protein

Back Workout at 10am-11am

as soon as i was done, i started chugging 60 grams of (unflavored) waxymaize with a splash of crystal light for flavor

got home by 1115 and downed 1 scoop of whey protein isolates with water

12pm: 8oz grilled chicken breast, 2 cups whole wheat pasta, 2 tbsp olive oil, fresh garlic, mushrooms, lemon juice and tomatoes pieces

230pm 8oz steak (fat trimmed as best as possible), 2 cups of whole wheat pasta

515pm: 8oz chicken, sweet potato (about 300 grams),

745pm: 8oz 90/10 ground beef, 1 cup of brown rice, 2 slices of fat-free cheese

im trying to get to bed early so i can start my first meal at 7am. my next meal will consist of 12oz fat-free milk, 1 scoop of casein, and 2 tbsp of natural peanut butter


My back workout today is:

Wide Grip chin ups (chin just above the bar): 3 sets, 12, 10, 10

bent over barbell row: 1x12 @ 100, 1x10 @ 120, 1x8 @ 150

seated pulley row: 1x10 @ 120, 1x8 @ 140, 1x6 @ 160

single arm db row: 1x12 @40, 1x10 @ 45, 1x8 @ 50

deadlift: 1x12 @ 140, 1x10 @ 160, 1x8 @ 180, 1x7 @200. i just started doing deadlifts again last week, i like them alot. i got rid of the lat pulldowns, i feel the wide grip chins hit my lats better.

i try to keep my workouts under an hour, keeping rest time to a minute to a minute and a half between sets. i go earlier so i dont have to wait for benches and bars, etc. i finished in 50 minutes.

Tommorow is triceps.

have a good night everyone. hope you all had a great holiday.

 

[Nomak666]

Im back, accutane had me going crazy for a while at 80mg a day. depressed, crazy sleep patterns and such. but after a while, my body adjusted to the med and im fine now. for one thing, accutane does work, all my spots and cystic bumps are half of what they were. i figured id go another 3 months, for a total of 5 months. it also made me have zero motivation at the gym, i was always tired, and sometimes i was so tired but couldnt fall asleep, (its possible, wierd, but possible). so i just got my order from agx (omega) of 2 bottles of lipostim3, lipoflame, and amplify02. ive only tried lipoflame and it was a good kickstart for the day or a good pick me up in the middle of the day.

i have clean up my diet a bit more, now that the spring/summer time is coming closer. heres my diet

8am: 2 servings of steel cut oats, 8-12 egg whites, 1 yolk

930am: Workout

11amost workout shake 60grams of waxy maize, plus 2 scoops of nectar whey isolates

12pm: 2 cups of brown rice (i no longer use bag brown rice), 8oz grilled chicken

230pm: 2 cups of brown rice, 8oz sirloin (cooked very rare)

5pm: 2cups of brown rice, 10-12 oz orange roughy (fish)

730pm: 8oz grilled chicken, either 2 cups of broccoli or 3-4 cups of lettuce with a little vinegar

10pm: 8oz grilled chicken with veggies or 12 egg whites

i will be following this diet until March 1st, then i will be carb cycling, with 3 days moderate carbs, 1 day with high carbs, my high carb day would be the above diet which consists of 336 carbs. last year i droped carbs to less then 50 everyday, didnt know about refeeds/carbing up, and i ended up in starvation mode with 1200 calories everyday, even though i got my bodyfat low, i lost a ton of muscle, with hiit cardio in the morning on an empty stomach. and i will drop carbs lower every month until summer, then it will be a maintanance phase for the summer.

 

[Nomak666]

arms workout for friday the 23rd. today was the first time on amplify02, took 8 caps, got to the gym 30 minutes later, and felt it. started with

tricep short bar pushdowns: 120lbs x 25reps, 135 x 20 reps, 150(stack) x 15 reps i usually end up hitting thre last set with 10 reps but i kept pushing today and it feels good

bench dips with legs on another bench: 2 45lb plates x 20, 3 plates x 18, 3 plates x 15, i like these better then regular triep dips, i feel it more in my triceps then my chest.

single arm db tricep extension: 30lbs x 15, 35lbs x 12, 40lbs x 8

biceps

standing db curls: 35lbs x 15, 40lbs x 12, 45lbs x 8, 50lbs x 5 (first time doing 50's)

close grip ez bar curl: 60lbs x 20, 70lbs x 15, 80lbs x 12, 90lbs x 10

rope hammer curls: 60lbs x 12, 70lbs x 10

standing db curls: run the rack, started at 45lbs, 35lbs, 25lbs, 15lbs, 5lbs

arms were so pumped, i think it was the amplify02 without a doubt. this workout was awesome. also took 2 lipostim3 earlier with breakfast. lipostim3's effect last longer then lipoflame but not as strong, and lipoflame is strong but doesnt last that long. getting low bodyfat is going to be a breeze with these products and my diet, i just feel it.

 

[Bigpimpin10]

hows everything going bro... if you got any questions pm me..

 

[Nomak666]

hows everything going bro... if you got any questions pm me..

everythings good. thanks for the support pimpin.

 

[Nomak666]

diet and workout for saturday january 24th

10am: 2 servings steel cut oats, 12 egg whites, 1 yolk

1030am: 3 lipostim3 caps, 9caps of amplify02

11am:workout

1pm: 60 grams of waxy maize, 2 scoops of nectar whey isolates

2pm: 8oz grilled chicken, 2 cups brown rice

415pm: 8oz sirloin, 2 cups brown rice

630pm: 8oz orange roughy, 2 cups brown rice

830pm: 8oz chicken breast, 2 cups broccoli

1030pm: ill drink 2 scoops of casein, or eat 12 egg whites (havent decided yet)


shoulder workout

seated db press: 60x15, 65x12, 70x10

standing lateral raise: 25x12, 30x10, 35x8

hammer strength shoulder press: 70(each side)x20, 95x12, 105x10

front db raise: 20x15, 25x12, 30x10

reverse cable flys (arms crossed using upper pulley cables): 30x20, 40x15, 50x10

rear delt db fly on incline bench: 15x15, 20x12, 25x12

behind the back shrug on smith machine: 205x20, 255x18, 285x12

30 minutes cardio on elliptical keeping heart rate between 140-150 bpm

single-legged leg press calve raise: 4 sets of 100lbs to failure


i dont think im going to take lipostim3 or lipoflame with the amplify02. its just too much. unless i start doing morning cardio on an empty stomach, which then ill take lipostim or lipoflame, then take amplify02 later on the day before my workout. all in all, ive had a great pump in the gym, i havent done that many sets in a while, and my intentions were not doing 20 reps of anything, but i felt like i could keep going, so i did. i do every set to failure, on every exercise on the last rep, ill get half a rep, basically going til i cant get even another half rep. im taking tommorow off, but will post diet. later guys

 

[Bigpimpin10]

nice bro i think i might steal your diet... looks good haha i need a change from mine

 

[Nomak666]

nice bro i think i might steal your diet... looks good haha i need a change from mine

go for it, i got sick of eating just chicken or just fish, so i incorporate all sources of protein in my diet, that way i odnt get sick of eating just one thing over and over.

 

[Bigpimpin10]

thats exactly where im at right now... sick of it.

 

[RADAR]

Diet and training looks good, When i get bored of my diet i have other oprions i switch to, like Needto's better protein bars, You're doing yourself a disservice if you havn't tried them,Also I have Jello at least 4 times per week, Why? Because Gellatin has shown to help keep joints fresh! I also add glusomanine Suflate along with gellatin.

Another thing JAM has a new Protein thats getting Rave reviews
http://www.elitefitness.com/forum/bodybuilding-supplements/jams-protein-636214.html

Keep Pressing Forward...the path to greatness begins with one step!

RADAR

 

[Bigpimpin10]

nice radar...i will start eating jello!

 

[Nomak666]

sugar free jello!!! 10 calories a cup, gotta love it!

 

[Nomak666]

ive been stuck lately about what i want to do. i cant get myself to eat as much as i did so that puts the mass phase away til late on the year and i dont want to start my cutting phase now, because ill be ready in 8 weeks. hmm, HELPPPPPPPPPPPPP!!!!!!!!!!!

 

[Bigpimpin10]

well bro its what you want right i cant tell you to cut or to bulk..if you cant eat enough might as well cut... i usually have to force a few meals down to get the calories i need.. i think you should finish bulking with this cycle...shove the food down.. and next cycle cut if youd like ..

 

[RADAR]

ive been stuck lately about what i want to do. i cant get myself to eat as much as i did so that puts the mass phase away til late on the year and i dont want to start my cutting phase now, because ill be ready in 8 weeks. hmm, HELPPPPPPPPPPPPP!!!!!!!!!!!

Switch to a high calorie shake, take one tablespoon of Peanut butter Twice a day. That helps when you have reached a stalemate!

RADAR

 

[Nomak666]

well bro its what you want right i cant tell you to cut or to bulk..if you cant eat enough might as well cut... i usually have to force a few meals down to get the calories i need.. i think you should finish bulking with this cycle...shove the food down.. and next cycle cut if youd like ..

Im not on cycle right now, at all.

 

[Nomak666]

Switch to a high calorie shake, take one tablespoon of Peanut butter Twice a day. That helps when you have reached a stalemate!

RADAR

thats a good idea. ill probably use fat-free milk instead of water for extra calories too. and throw a banana in there as well.