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Nwinters online journal

NWinters

NWinters

New member
5-8-03

Started out with some push presses. 135x5, 145x5, 155x5, 165x3, 175x3, 185x3.

GM's 135x5, 155x5, 165x5, 175 x3, 185x3, 195x3


Bent over Rows (warm up) 135x5, 155x5. 175x5 (workset) 225x5x3 PR!!!!

Shrugs 225x8, 315x8x4 sets
 
after taking a small break:

5-27-03

Legs:

Front Squats

135x8
135x8
225x3
225x2
185x6
155x6
135x10

Hip sled

400x12
400x12

sitting calve raises

50x20
100x12
100x12


ab work
 
back, shoulders. was feeling very good today.

Deadlift:315x5, 315x5, 405x3, 455x1, 500x1 (pr), 405x3,

Bentover Rows: 135x8, 155x8, 175x6, 225x5

Push presses: 135x6, 155x5, 175x3. 195x3

shrugs: 135x10, 225x10, 315x8, 315x6, 365x6.
 
june02-2003

Bench: bar with bands 10reps, 225x5 warmup

work sets:315x2, 315x2, 315x2, 315x2, 275x4, 245x5, 225x8

close grip incline, 135x8, 185x5, 135x8

Dips, 70x5, 60x5

Tate press, 30x10, 35x8, 40x6

hammer curl, 45x5x5
 
king , as soon as i get a log youll be the first one to know!!!! hehehe.


june3-2003

Leg day:

Squats:225x5, 315x2, 315x2, 315x2

Front Squats:225x3, 225x3, 275x1 (pr) 185x6, 135x10

calve work, ab work
 
felt totally bummed out today (you'll have that in weight training)

Gm's 135x10, 185x5, 205x3, 185x5, 135x8

high pulls 135x5x3

seated military db press 50x8

Push press 135x5x5

Cuff work


I hope i feel better next week
 
sometimes its your body's natural way of saying you have to go light or deload. Looks like ok light shoulder session :)
 
chest:


135x10, 225x5, 315x2, 300x2, 275x4, 245x6, 225x8

incline dumbell. 70x8, 80x6

incline close grip, 135x10, 155x8

Dips, bw 10 (would have done alot more but my shoulder was hurting so i decided not to do any more)

Skull crushers, 45x10, 65x10 75x10

hammer incline 285x3 195x10

did a litle bit of bicep work, and did some side bends
 
ok, one day last week i did a full body workout cause i was on vacation.



6-16-03


Standing military press. 135x5, 140x5, 145x5, 155x5, 155x5

squats 135x10, 225x5, 275x3x5

stiff legged deads 225x10x2

seated calve raises 100x20x2

roman chair situps bw 20x, 25x15, bw x15, 35x15, bw x15
 
I have been browsing through your journal and I must say that I like your training style. . .its nice and simple!!!

Seems like you like the bar exercises.
 
thanx for the comments.........there is nothing in life that I do that requires isolation, thats why everything I do is compound and simple.
 
6-18-03



bentover rows 135x10x2, 225x5x5

Incline 225x5, 225x4x4

Pause bench. 225x3x3

Deads 135x5, 225x5, 315x5x5 (fast)

Seated Calves 100x20x2

ab work

then went to work and sweated like a whore in church
 
6-19-03



10:30 am 75 degrees, sunny!!!!

walked down my fav. country road, where the utility poles are spaced 60 yards apart, i used them for my markers!!!!!

6x60yds sprints, walked every other pole between sets.


then walked 1 mile
 
6-20-03


Shrugs, 135x5, 225x5, 315x5x5 (no straps) 365x5x2(behind the back)

Preacher Curls 95x5x5

Hammer Curls 45x5x2

hang pulls 135x5x3

Then my friend Joe showed up and chatted for a bit, til i ralized i had to go to work, so i had to superset my dips and front squats.....very intense


Front Squats 135x5x5.........was light, my feet were almost coming off the floor, explosive workout, I did not rest between sets, after a set of squats i went to the dip station and did a set of weighted dips 70x5x5!!!!! I felt so energized afterwards!!!!
 
Last edited:
dumb question here but...

do you do those behind the back shrugs out of a rack? just curious. i tried a behind the back shrug/upright row hybrid after deads last week and it was a killer. i could only get up to 187 for eight on that, but traps were sore for days
 
yes i pull from a rack cause it would suck to pull from the floor....i havent done rear shrugs in awhile, they will definitly pump your rear delts
 
6-23-03

Fun day!!!!

Push Press (clean from the floor on each set)

warmup 135x5, 135x3

Work set 185x3, 185x3, 195x3, 205x2 (missed the 3rd rep lost my balance) 205x3 (got it that time) PR for the whole workset!!!


Squats

warmup 135x8, 225x5

workset [email protected]!!!! it was hard but i was determined to get in all sets, all reps!!!!

Stiff leg deads 1 max set of 20@135

Side bends w/2 50lb db's for 15 each side,
set 2 w/55lber's

Decline situps 2x15 w/35lb plate

Straight leg situps 1 set of 20 w/25 lb plate
 
6-24-03

1/2 mile walk

5x60yds sprints 30 secs rest between runs

1mile walk

and its nasty hot outside 93, heat index 100

the factory was 120 yesterday....im in for a treat today :(


i lost about 5 lbs of water yesterday.
 
Last edited:
6-25-03

Warmup:Shoulder width chins 1x5
close grip chins 1x5

Bent over rows:5x5@230 (up 5 lbs from last week)

Incline bench: 230x5, 230x5, 230x4, 230x3, 230x3
I think im gonna keep doing inclines for awhile!!!! (thanx Louden!!!!)

Seated GM's:135x5, 135x5, 185x5, 185x5, 205x5 (last rep rolled off my rear delts and down my neck...ouch)

Incline hammer curls 35lbs 5x5 (im not really a bicep person :( )
 
NWinters said:
6-25-03

Warmup:Shoulder width chins 1x5
close grip chins 1x5

Bent over rows:5x5@230 (up 5 lbs from last week)

Incline bench: 230x5, 230x5, 230x4, 230x3, 230x3
I think im gonna keep doing inclines for awhile!!!! (thanx Louden!!!!)

Seated GM's:135x5, 135x5, 185x5, 185x5, 205x5 (last rep rolled off my rear delts and down my neck...ouch)

Incline hammer curls 35lbs 5x5 (im not really a bicep person :( )
Click to expand...

Nice!!!

Have you been hitting the buffets??;)
 
I wanted to drop weight for Dardenfest, but the buffets are my friends........So i guess i will just stay at 215 or more!!!!
 
6-27-03

Shrugs (straps on heavy set)

135x10, 225x10, 315x6 (warmup)
5x5@425

Front squats 135x5, 140x5 (warmup)
3x3@225, 3x3@225 w/box

the front box squats were fun!!!!!

Upright rows 3x8@95

Weighted dips 3x8@50lbs

a good sweaty workout!!!!

I will be gone this weekend , im going camping and fishing w/ grampa!!!!
 
Cool Louden , you have 3 Karma dots!!!!! I need 9 more points to get 3 green.


I will eat good over the weekend , gramps said he had pleny of eggs, sausage hamburgers, dogs, and some chops!!!!
 
NWinters said:
Cool Louden , you have 3 Karma dots!!!!! I need 9 more points to get 3 green.


I will eat good over the weekend , gramps said he had pleny of eggs, sausage hamburgers, dogs, and some chops!!!!
Click to expand...

I tried to hit ya, but it said I had to spread it first. . .I will get you soon!!
 
NWinters said:
I wanted to drop weight for Dardenfest, but the buffets are my friends........So i guess i will just stay at 215 or more!!!!
Click to expand...

you wanted to drop 15lbs? no way, ur right i'd just stay in the 225 class and eat as much as possible.
 
PolishHammer1977 said:
I got some fat. Its all good brother :)
Click to expand...

I can't seem to find any fat on your physique. . I could send you a pic of my current bloated white ab wall. . .then you would think different;).

All that food from the buffet has gone to your delts, arms, and back!
 
i dont really care bout a lil fat anymore bc i'm tiny and i wanna get to 200lbs or real close by feb, that's my goal anyways, be nice to be a lean 200 but i'm so small at 172lbs, i just want the weight and strength to go along w/it of course:D
 
louden_swain said:


I can't seem to find any fat on your physique. . I could send you a pic of my current bloated white ab wall. . .then you would think different;).

All that food from the buffet has gone to your delts, arms, and back!
Click to expand...

:lmao:
 
down to 210 in body weight...didnt really have time to do a descent workout today but i did set some pr's.

Flat bench(havent done it in about 3 weeks)

135x10, 225x5, 295x1, 315x1, 335x1 pr!!!!!, 315x1, 295x2, 225x8


steep close grip incline 135x8, 155x8. 165x6, 165x6

Gm's 135x5, 225x3, 275x3 pr!!!! I thought of tec and PH when i did these. You dudes are a real inspiration!!!!!

Did some Hyper extensions too, only a couple sets w/ 60lbs

hopefully i will have time to go back 2morrow and get in a better workout.
 
ive been really sick over the 4th of july holiday...(food poisining)


7-8-03



Squats singles, 315x1x1x1

Front squats 225x3x3


Incline Press, 225x3, 235x3, 235x3, 245x3, 225x3

Close grip incline 135x10, 145x8, 155x8, 175x6,

Also working 12 hr days, so i can buy a log :)
 
NWinters said:
ive been really sick over the 4th of july holiday...(food poisining)


7-8-03



Squats singles, 315x1x1x1

Front squats 225x3x3


Incline Press, 225x3, 235x3, 235x3, 245x3, 225x3

Close grip incline 135x10, 145x8, 155x8, 175x6,

Also working 12 hr days, so i can buy a log :)
Click to expand...

thats what i like to hear;) well, bout the twelve hr days anyways;)
 
crappy day, i dislocated my thumb lat night, so i sort of babied it today

7-11-03

hang cleans 135x3, 155x3, 175x3

push press, 135x3, 155x3, 175x3, 185x1, 195x1, 205x1, 215x1 pr

deads 315x5x3

shrugs 315x4x8

bb curls 45x10, 65x8, 85x6, 85x6, 85x6....i wanted to go heavier but thumb said no.
 
7-14-03

Flat Bench 135x10, 225x5, 275x3, 295x2, 315x1, 335x1, 315x1, 295x2, 275x3, 225x10................i felt like a fucking champ today,(even though my thumb is still the size of a golf ball)

Close Grip Icline 135x8, 145x6, 165x6, 165x6


Weighted dips 100x3x3


Close grip Bench (very explosive reps) 225x3, 225x3, 275x3, 225x3, 225x3


thats it for today, wont go wednesday or thursday cause im gonna save it for the contest!!!!
 
NWinters said:
7-14-03

Flat Bench 135x10, 225x5, 275x3, 295x2, 315x1, 335x1, 315x1, 295x2, 275x3, 225x10................i felt like a fucking champ today,(even though my thumb is still the size of a golf ball)

Close Grip Icline 135x8, 145x6, 165x6, 165x6


Weighted dips 100x3x3


Close grip Bench (very explosive reps) 225x3, 225x3, 275x3, 225x3, 225x3


thats it for today, wont go wednesday or thursday cause im gonna save it for the contest!!!!
Click to expand...

congrats on the lifts man...and smart move by not training after tue....joints need rest for contest.
 
7-15-03


Had another good freakin day!!!!


Squats, 135x10, 225x5, 315x3x3, 350x1, 365x1....pr!!!!!!!

Bottom Position Zercher, 315x1...pr cause i hardly do them

Bentover rows, 225x5x5

shrugs 315x8, 365x4x8

seated calves 100x2x20

roman chair situps 12x2@45lbs
 
NWinters said:
7-15-03


Had another good freakin day!!!!


Squats, 135x10, 225x5, 315x3x3, 350x1, 365x1....pr!!!!!!!

Bottom Position Zercher, 315x1...pr cause i hardly do them

Bentover rows, 225x5x5

shrugs 315x8, 365x4x8

seated calves 100x2x20

roman chair situps 12x2@45lbs
Click to expand...

congrats man...that's pretty good, especially zercher squats, nice pr on squats too...thats 20lbs more than the one i set a couple weeks ago..ill be up there soon;)
 
7-28-03

Flat Bench
135x10, 225x5,275x3, 295x1, 315x1, 325x1

Standing Militart Press
135x3x3

Close Grip Incline 135x5, 155x5, 165x5, 155x5, 135x5
 
considering my shoulder was sore (sleeping on it wrong), also feeling a little weak, but it did feel good to be back!!!!!! 325 didnt really go up as easy as i thout it woul, my fucking thumb was all i was thinking about.
 
man thats tight!!!! 325 on bench. im hoping to hit 315 soon. your a beast nick!!!

X
 
Thanx Vance!!!

7-29-03

Front Squats- 1x20@135 (felt sooooo good!!!)

Box Squats- 225x3, 245x3, 265x3, 285x3, 305x3 (felt really easy :) )

Stiff Leg Deads- 1x20@135 (these felt nice too)

Standing Calve Raises- 135x10, 225x10, 245x10

Side Bends-65lb dumbells 15x, 75lb 15x

Steep Decline Situps-20

Laying Leg Raises-2x12 w/5lb dumbell between my feet (felt the burn)

Roman Chair Situps- 1x10@45lbs, 1x10@35lbs

had a really good day!!!!
 
NWinters said:
Thanx Vance!!!

7-29-03

Front Squats- 1x20@135 (felt sooooo good!!!)

Box Squats- 225x3, 245x3, 265x3, 285x3, 305x3 (felt really easy :) )

Stiff Leg Deads- 1x20@135 (these felt nice too)

Standing Calve Raises- 135x10, 225x10, 245x10

Side Bends-65lb dumbells 15x, 75lb 15x

Steep Decline Situps-20

Laying Leg Raises-2x12 w/5lb dumbell between my feet (felt the burn)

Roman Chair Situps- 1x10@45lbs, 1x10@35lbs

had a really good day!!!!
Click to expand...

An A+ training session
 
You're an animal winters. I knew it right after you started this journal. Don't forget our race to 315 x 1 front squat broly.
 
what are you needing suggestions with???


X
 
7-31-03

Push Press-135x5, 185x3, 205x3

Seated Military Press (back support, 90 degree lockouts from the rack) 135x5, 205x3, 225x3

Shrugs- 135x10, 225x10, 315x8, 405x6, 415x6

Incline Speed Press 225x3x3

Bent Over Rows-225x3x5

Body weight Dips-2x20
 
I did some deads Saturday, but wasnt woth posting.


8-4-03

Bench-
135x10,
225x6,
275x3,
315x1,
315x1,
315x1,
315x1,
340 (miss, got it halfway),
315x1,
225x8

Close Grip Incline-
135x5
145x5
155x5
165x5
135x8

Weighted Dips-

70x3x6

Incline Tate Press-

30x8
40x8
45x8

Standing Log Press

120x2x15
 
Last edited:
With all those singles with 315 ... I bet you could have nailed 340 if you cut those sets down some.

Work on your lockout too bro. That 340 will be yours in no time.

And that's a damn fine bench bro. Great work.
 
how come 315 for so many singles??

X
 
just my opinion......... i would get the pr.......... once you have the new pr, the 315 will feel light.........lol

X
 
8-5-03

Squats
135x10
225x6
315x3
325x1
345x1
365x1
370x1 pr

Front Squats
225x3
185x4
135x8

High Steps

40lbsx10
80x10

calves, abs
 
8-7-03

Power Cleans
135x8
135x5
165x5
185x3
205x3

Push Press
135x6
135x5
155x4
175x4

Shrugs
135x10
405x3x5

Incline Press
225x5
225x5
245x3

High Pulls

135x3x3
 
nice workout man....keep doin that and your shoulders are gonna be huge...how'd you like the high pulls? i havent done them b4 and wanna give em a try soon.
 
I have noticed a significant increase in the size of my rear delts and traps from doing cleans and high pulls . The high pulls help out alot too and is the accessory work for my cleans. High pulls also help me to learn how to balance a little better.
 
Nice job man. You seem to gaining strength real quick with all the pr's. My suggestion is not to repeat the weight if you get it for one rep easily go up. This way you will get use to the weight after a while. Great job on all the workouts
 
nick....... you keep getting stronger and stronger.......... keep at it

X
 
8-8-03

GM's
135x8
225x3x3

Front Squats
145x2x10


Did a shitload of core work. and some Bi's.

Abwork consisted of

laying leg raises
side bends
roman chair situps
 
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