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S 2 da Nübín START 5/1/2008
- Thread starter str8nubin
- Start date
May the count down begin!!! Awesome!
You're gonna love this thing. I feel amazing and you will too.
You're gonna love this thing. I feel amazing and you will too.
Stats & Goals
Age: 23 (Male)
Status: Married, father of 1, currently self employed, full time college student
Height: 6'0
Weight: 192 lbs (Yesterday)
BF%: Tested at 12.5% - 14.5% - however I suspect it may be higher. (I will post pics and let you be the judge).
"Body type": I gain muscle and fat very easily, but retain muscle very well while dropping fat. Due to numerous "ups and downs" in BF over my lifetime, I feel that I can drop it almost at will. The only other stat I know on my body type is my natty test level, which is in the 900-1000 ng/nl range.
Goals: I will leave the ultimate decision up to OMEGA & the PROJECT peanut gallery =). My wife and I feel that I need to "bulk"... cutting is among the least of my concerns as I can reach below 10% fairly easily - meaning that I've had luck without a comprehensive plan in place.
1) Chest and Delts, they are lagging behind bis/tris/traps. Rear delts - I sure hope I have these lol. Always had difficulty mastering the form to hit rear delts properly. My traps were the first body part to ever respond after biceps - and dramatically. I have not directly trained them in years so they are just about in proportion.
2) Lower chest, I also have an unusally high propertion of lower chest fat to other areas of my body, and 'puffy nip' syndrome haha. It is not gyno as there is no fibrous or lumpy tissue. And yes, I even tried Yohimburn on them (EF circa 2002-2003 if you were in the mix) and that didn't do shite =). I have also never cycled, although I ran androgel at a young age (18, 19, can hardly remember) for fear of teh needlez. I was also big into soy protein and tea tree products for a few years, which may have exacerbated the problem.
I am hoping that as I continue to drop bf, this will be remedied although I am open to running something like letro/nolva/whatev =)
2) Quads/Hamstrings/Calves: I have long legs so more of these are always welcome.
3) Lats: I made decent strides here and I feel I can train them with the highest integrity to form, but I desire a wider spread to enhance the mirage, if you will.
All in all: I absolutely love the concept of "hanger muscle" enhancement so here's looking forward to some of that!!!!!!
Age: 23 (Male)
Status: Married, father of 1, currently self employed, full time college student
Height: 6'0
Weight: 192 lbs (Yesterday)
BF%: Tested at 12.5% - 14.5% - however I suspect it may be higher. (I will post pics and let you be the judge).
"Body type": I gain muscle and fat very easily, but retain muscle very well while dropping fat. Due to numerous "ups and downs" in BF over my lifetime, I feel that I can drop it almost at will. The only other stat I know on my body type is my natty test level, which is in the 900-1000 ng/nl range.
Goals: I will leave the ultimate decision up to OMEGA & the PROJECT peanut gallery =). My wife and I feel that I need to "bulk"... cutting is among the least of my concerns as I can reach below 10% fairly easily - meaning that I've had luck without a comprehensive plan in place.
1) Chest and Delts, they are lagging behind bis/tris/traps. Rear delts - I sure hope I have these lol. Always had difficulty mastering the form to hit rear delts properly. My traps were the first body part to ever respond after biceps - and dramatically. I have not directly trained them in years so they are just about in proportion.
2) Lower chest, I also have an unusally high propertion of lower chest fat to other areas of my body, and 'puffy nip' syndrome haha. It is not gyno as there is no fibrous or lumpy tissue. And yes, I even tried Yohimburn on them (EF circa 2002-2003 if you were in the mix) and that didn't do shite =). I have also never cycled, although I ran androgel at a young age (18, 19, can hardly remember) for fear of teh needlez. I was also big into soy protein and tea tree products for a few years, which may have exacerbated the problem.
I am hoping that as I continue to drop bf, this will be remedied although I am open to running something like letro/nolva/whatev =)2) Quads/Hamstrings/Calves: I have long legs so more of these are always welcome.
3) Lats: I made decent strides here and I feel I can train them with the highest integrity to form, but I desire a wider spread to enhance the mirage, if you will.
All in all: I absolutely love the concept of "hanger muscle" enhancement so here's looking forward to some of that!!!!!!
Last edited:
Got it! 
will be to you this Weekend
Str8 I must say I have read your support on the forums and the trust and faith extended will be one that can easily defended especially when you complete it all.
I am VERY greatful at all the concise and positive things you have said, your intuitively picking up alot too, I can see it.......
will be to you this Weekend
Str8 I must say I have read your support on the forums and the trust and faith extended will be one that can easily defended especially when you complete it all.
I am VERY greatful at all the concise and positive things you have said, your intuitively picking up alot too, I can see it.......
Many thanks O, you are like a big and ripped Buddha (in the least sacrilegious way possible). It is hard to be concise and somewhat indescript when there is so much to be said, that must never be discussed on the outside.
My faith in this program comes from a place where I've always known many of these (your) techniques to be correct & true, but allowed impatience and arrogance to get in the way of real results. As for defending my/our views, I agree with you and look forward to posting my pics for lulz. But I don't plan on engaging certain board members in keyboard wars. We all know who they are
I have been following the blue collar diet for a bit, and decided to start sampling the workouts @ 80% estimated ideal weight yesterday, thinking I would get it down and go to my highest potential on 5/1. Good thing I only attempted the workouts at that weight, because I found that I needed to go EVEN LOWER than that if I am going to be focusing on full contraction, adjusted range of motion, pace, and developing the necessary pathways.
The reduced rest time is a real killer too!!!!! Always rested about 2 mins between sets before!!!!! I've already noticed just from completed the leg & back days: the muscle groups that are lagging for me are much more difficult to contract in the same way as the developing ones. Particularly side delts. I think this lends credence to your ideology in several ways.
So I will say that although I can lift decent weight for anyone with above average form.... my endurance and stamina must SUCK because some of the poundages I am using are half what I know I am capable of under traditional circumstances. I'm not even upset because success comes most rapidly when you are trying something "new"
I will post diet specifics and details of my "preworkouts" so far later tonight, or tomm morning and pics by the weekend. Sorry for the lengthy posts btw, it will be just the nitty gritty after 5/1 =)
My faith in this program comes from a place where I've always known many of these (your) techniques to be correct & true, but allowed impatience and arrogance to get in the way of real results. As for defending my/our views, I agree with you and look forward to posting my pics for lulz. But I don't plan on engaging certain board members in keyboard wars. We all know who they are
I have been following the blue collar diet for a bit, and decided to start sampling the workouts @ 80% estimated ideal weight yesterday, thinking I would get it down and go to my highest potential on 5/1. Good thing I only attempted the workouts at that weight, because I found that I needed to go EVEN LOWER than that if I am going to be focusing on full contraction, adjusted range of motion, pace, and developing the necessary pathways.
The reduced rest time is a real killer too!!!!! Always rested about 2 mins between sets before!!!!! I've already noticed just from completed the leg & back days: the muscle groups that are lagging for me are much more difficult to contract in the same way as the developing ones. Particularly side delts. I think this lends credence to your ideology in several ways.
So I will say that although I can lift decent weight for anyone with above average form.... my endurance and stamina must SUCK because some of the poundages I am using are half what I know I am capable of under traditional circumstances. I'm not even upset because success comes most rapidly when you are trying something "new"
I will post diet specifics and details of my "preworkouts" so far later tonight, or tomm morning and pics by the weekend. Sorry for the lengthy posts btw, it will be just the nitty gritty after 5/1 =)
Diet / Supps
Here is how my diet has been looking, this is fairly by the book with little variation.
1: 3 eggs sunny side up. 6 egg whites. Two slices of whole wheat bread. Nothing too special.
2: Sandwich. Meat is either chicken breast (x2), Tuna Steak (~8-10oz), or lean cut of steak (~8oz). All from the butcher. Lettuce (lots), onions, tomatoes, various herbs. No salt added & some fresh ground pepper. Whole wheat bread from whole foods coop. Can of tuna if not already eating tuna on the side & small handful of cashews or almonds (unsalted, close to natural as possible). Is a little mustard ok on this, it helps with the dry chicken. This is an unusually large sandwich lol.
3: Big friggin salad. Spinach, Iceberg lettuce, tomatoes, onions, very light balsamic vinagrette. Two chicken breast (if I ate chicken for lunch, I will try to sub with equal quantity of tuna steak here).
Before bed: 2~3 servings of low fat/sodium cottage cheese roughly 240~360 cals and 24~36g protein. This is to replace a whey or casein protein shake.
5 minutes post workout: 20 oz gatorade (again opting out of shakes here)
H2O: Seems like 1-2 8 oz glasses every hour on average.
Supplements: None so far
Those Other Supplements: Maybe some day, not yet
Other notes: I was eating far more than this in many more meals but this is totally manageable, and easier
Here is how my diet has been looking, this is fairly by the book with little variation.
1: 3 eggs sunny side up. 6 egg whites. Two slices of whole wheat bread. Nothing too special.
2: Sandwich. Meat is either chicken breast (x2), Tuna Steak (~8-10oz), or lean cut of steak (~8oz). All from the butcher. Lettuce (lots), onions, tomatoes, various herbs. No salt added & some fresh ground pepper. Whole wheat bread from whole foods coop. Can of tuna if not already eating tuna on the side & small handful of cashews or almonds (unsalted, close to natural as possible). Is a little mustard ok on this, it helps with the dry chicken. This is an unusually large sandwich lol.
3: Big friggin salad. Spinach, Iceberg lettuce, tomatoes, onions, very light balsamic vinagrette. Two chicken breast (if I ate chicken for lunch, I will try to sub with equal quantity of tuna steak here).
Before bed: 2~3 servings of low fat/sodium cottage cheese roughly 240~360 cals and 24~36g protein. This is to replace a whey or casein protein shake.
5 minutes post workout: 20 oz gatorade (again opting out of shakes here)
H2O: Seems like 1-2 8 oz glasses every hour on average.
Supplements: None so far
Those Other Supplements: Maybe some day, not yet
Other notes: I was eating far more than this in many more meals but this is totally manageable, and easier
sopac
New member
Re: Diet / Supps
Diet looks decent bro. Mustard is ok, if I were you I would swap out the iceberg lettuce with romaine or something like that. Iceberg doesnt hold much of a nutritional value. Go with dark greens! Bro you make your chicken sound so boring for lunch why not try roasted turkey or roast beef?
str8nubin said:
Diet looks decent bro. Mustard is ok, if I were you I would swap out the iceberg lettuce with romaine or something like that. Iceberg doesnt hold much of a nutritional value. Go with dark greens! Bro you make your chicken sound so boring for lunch why not try roasted turkey or roast beef?
Re: Diet / Supps
Hmm romaine/dark greens I am going to pick a bunch of these up... Spinach qualifies yes? If so I need more . As for good old chicken it can be boring... I used to spice the white meats up with Needto's old low carb BBQ sauce but IDK if that fits in the picture. Nothing like rank smell of garlic and hot sauce in the kitchen. 2 days a week I've been been subbing chicken for tuna steaks, and once per week a lean cut of boneless steak (in the sandwich). If I can find some solid roast beef around here thats gotta be cheaper I didn't think of that.
As for turkey... yawn... turkey bird makes me le tired but I'm all over it soon soon as the routine gets stale.
Thanks so much sopac... lookin forward to hearing/seeing your results. Looks like you've been kicking some serious ass there good job.
sopac said:
Hmm romaine/dark greens I am going to pick a bunch of these up... Spinach qualifies yes? If so I need more
. As for good old chicken it can be boring... I used to spice the white meats up with Needto's old low carb BBQ sauce but IDK if that fits in the picture. Nothing like rank smell of garlic and hot sauce in the kitchen. 2 days a week I've been been subbing chicken for tuna steaks, and once per week a lean cut of boneless steak (in the sandwich). If I can find some solid roast beef around here thats gotta be cheaper I didn't think of that.As for turkey... yawn... turkey bird makes me le tired but I'm all over it soon soon as the routine gets stale.
Thanks so much sopac... lookin forward to hearing/seeing your results. Looks like you've been kicking some serious ass there good job.
Day 1 FTW
Alrighty... that was sick!3@#
Official starting weight is -> 189 (damn!)
Diet notes: Been following generic blue collar, all meals through Sat already prepared so will start with ratios you specified Sun.
I did not follow the exercises in the order you gave me but in the order of guided -> mass -> isolation: where applicable. Please tell me if that was incorrect. Also only followed 3 set format where you specified (ie: hammer press)
*****
KEY LIFTS:
Incline DB: 60x7 (damn peanuts.. $#@)
Smith / Miltary delts (per side, no bar): 55x8 (#!% )
Triceps push downs: 80x8 ($#*&)
Lightweight but my muscles are 10x more damaged than my pride
Other notes:
Q: For hammer presses not sure if you mean hammer strength or hammer grip press - the only equipment I have is hammer strength style plate loaded (incline only) but does not have hammer grip, this is what I used today.
I feel like I can bump weight on the key lifts next week, adjusting to the reduced rest time is what's really holding me back right now. Once I get real supplements going I'm hoping that will give me a little push.
Left elbow has been bothering me from where I gave blood about 2 weeks ago - won't be giving any more blood for duration of project.
Feeling fantastic - some hunger throughout the day but it's perfectly manageable and feels just right. Already a noticeable difference in mirror from last 2 weeks. Overall leaner, more definition, more mass/seperation in calves lookin like a cyclist
Alrighty... that was sick!3@#
Official starting weight is -> 189 (damn!)
Diet notes: Been following generic blue collar, all meals through Sat already prepared so will start with ratios you specified Sun.
I did not follow the exercises in the order you gave me but in the order of guided -> mass -> isolation: where applicable. Please tell me if that was incorrect. Also only followed 3 set format where you specified (ie: hammer press)
*****
KEY LIFTS:
Incline DB: 60x7 (damn peanuts.. $#@)
Smith / Miltary delts (per side, no bar): 55x8 (#!%
)Triceps push downs: 80x8 ($#*&)
Lightweight but my muscles are 10x more damaged than my pride
Other notes:
Q: For hammer presses not sure if you mean hammer strength or hammer grip press - the only equipment I have is hammer strength style plate loaded (incline only) but does not have hammer grip, this is what I used today.
I feel like I can bump weight on the key lifts next week, adjusting to the reduced rest time is what's really holding me back right now. Once I get real supplements going I'm hoping that will give me a little push.
Left elbow has been bothering me from where I gave blood about 2 weeks ago - won't be giving any more blood for duration of project.
Feeling fantastic - some hunger throughout the day but it's perfectly manageable and feels just right. Already a noticeable difference in mirror from last 2 weeks. Overall leaner, more definition, more mass/seperation in calves lookin like a cyclist
Awsome
When I mean Hammer I mean Some type of Upright Flat machine Press for mid and Lower Pecs
like this:
http://www.cybexintl.com/Products/Data/MainImages/5640.gif
or something comparable
When I mean Hammer I mean Some type of Upright Flat machine Press for mid and Lower Pecs
like this:
http://www.cybexintl.com/Products/Data/MainImages/5640.gif
or something comparable
needtogetaas
New member
You gus can ask for anything in that thread. I will do my best to find time and help out.frizzy23 said:YES!!! look in the cooking sticky needto has an awesome orange Gatorade shake 1 of my favorties
equals D
Leg day, the most fabulous of days!
Leg Press (per side) : 180 x 7
Seated Calf Raises: 100 x 15, 100 x 12, 100 x 14
Smith Squats (per side): 135 x 7
Feeling very happy thank you guys calves today redefined constructive happy gym pain much better than my old strategy bombing with ludicrous weight
Leg day, the most fabulous of days!
Leg Press (per side) : 180 x 7
Seated Calf Raises: 100 x 15, 100 x 12, 100 x 14
Smith Squats (per side): 135 x 7
Feeling very happy thank you guys
calves today redefined constructive happy gym pain much better than my old strategy bombing with ludicrous weight
Tres
Day three.... I'm not sure what you want me to record for back on this day? Hammer or deads?
Hammer: 70x9 (overshot but it was there)
Deads: 245 x 8 (whimper)
Cambered biceps curls: 55x9
First time in a long time to feel like the biceps really, truly got finished off... they were largely spent by the time I got to them. Wrists got fantastic pump.
Rear delts actually feel nice (I can feel them? Lol) I think I was almost definetly using too little volume and too quick a pace before.
T-shirt feeling tight and not in the beer belly way
My poundages are all over the place it is very weird. It looks like my lower body can handle more weight training this way??? This is getting very interesting =)
Day three.... I'm not sure what you want me to record for back on this day? Hammer or deads?
Hammer: 70x9 (overshot but it was there)
Deads: 245 x 8 (whimper)
Cambered biceps curls: 55x9
First time in a long time to feel like the biceps really, truly got finished off... they were largely spent by the time I got to them. Wrists got fantastic pump.
Rear delts actually feel nice (I can feel them? Lol) I think I was almost definetly using too little volume and too quick a pace before.
T-shirt feeling tight and not in the beer belly way
My poundages are all over the place it is very weird. It looks like my lower body can handle more weight training this way??? This is getting very interesting =)
Hammer Rows For sure always, and Deads are optional.
As far as all over the place thats fine
It has to do with you "Energentics" of that day, which is part of the reason why I say to only focus on Key lifts, when on the other lifts you still try but mostly stay loyal the Rep and Set style
As far as all over the place thats fine
It has to do with you "Energentics" of that day, which is part of the reason why I say to only focus on Key lifts, when on the other lifts you still try but mostly stay loyal the Rep and Set style
Pectoralis & Friends
Workout day 4, total day 5
Incline DB: 65x6
Smith / Miltary delts (each side no bar) 57.5x8 (that's right... 2.5s!!!!!!!)
Triceps push downs: 80x10
So yeah I missed that rep range but know where to go next time
Elbow is feeling much better now. I think I've got the right form
The scale says I am losing weight, down 5 pounds roughly last 2 weeks. I don't know what to attribute that to. But the jawline is solid now and less puffiness all-around. But I feel much stronger and chest/delts are filling out a little bit.
So my goal is to bulk but if am gaining muscle/losing fat well hot damn.
Workout day 4, total day 5
Incline DB: 65x6
Smith / Miltary delts (each side no bar) 57.5x8 (that's right... 2.5s!!!!!!!)
Triceps push downs: 80x10
So yeah I missed that rep range but know where to go next time
Elbow is feeling much better now. I think I've got the right form
The scale says I am losing weight, down 5 pounds roughly last 2 weeks. I don't know what to attribute that to. But the jawline is solid now and less puffiness all-around. But I feel much stronger and chest/delts are filling out a little bit.
So my goal is to bulk but if am gaining muscle/losing fat well hot damn.
Re: S 2 da N?b?n START 5/1/2008
Today:
Leg Press (ea. side) : 210 x 8
Seated Calf Raises: 110 x 14
Smith Squats (per side): 145 x 9
Weight is: 185 (!!)
I can see a real difference now in mirror. Not a whole lot thicker but more defined and some old vein friends coming back to visit.
To congratulate myself today I ate a grapefruit smothered in splenda at lunch.
Someone once told me grapefruits are negative calories so it must be ok
My left arm was really bugging me yesterday. Today there is a big bruise on upper side of left elbow where I last gave blood. Phlebotomist must have done something and its strange it hasn't healed yet. But getting better over all.
Today:
Leg Press (ea. side) : 210 x 8
Seated Calf Raises: 110 x 14
Smith Squats (per side): 145 x 9
Weight is: 185 (!!)
I can see a real difference now in mirror. Not a whole lot thicker but more defined and some old vein friends coming back to visit.
To congratulate myself today I ate a grapefruit smothered in splenda at lunch.
Someone once told me grapefruits are negative calories so it must be ok
My left arm was really bugging me yesterday. Today there is a big bruise on upper side of left elbow where I last gave blood. Phlebotomist must have done something and its strange it hasn't healed yet. But getting better over all.
Re: S 2 da N?b?n START 5/1/2008
Another day another gym towel
Hammer: 75x8
Deads: 245 x 8
Cambered biceps curls: 60x8
Went little easy on the deads in retrospect, will add weight next go round
Optima (may I call u optima) I keep losing weight but feel little bigger stronger?
What gives this is blasphemy lol
Another day another gym towel
Hammer: 75x8
Deads: 245 x 8
Cambered biceps curls: 60x8
Went little easy on the deads in retrospect, will add weight next go round
Optima (may I call u optima) I keep losing weight but feel little bigger stronger?
What gives this is blasphemy lol
Re: S 2 da N?b?n START 5/1/2008
You know its pretty funny because I started in here at around 192 or 193 and I'm purely bulking. I intend to do 2-3 bouts of this and see where I am at, after that I am considering whether to do a bout with AAS or just peak ala stage 3
So I'm down 7-8 pounds but lifts are going up and most muscles are improving at least in definition and some size
Thanks for the weight comment, my ego took a hit because I had to drop them so much to meet the requirements. You can see many of my lifts are disproportionate as my body at this point but lagging parts are responding some now
Goal is 225 with under 10 percent in one year, to year and a half. Sounds steep but I am banking on some muscle memory in the meantime
You know its pretty funny because I started in here at around 192 or 193 and I'm purely bulking. I intend to do 2-3 bouts of this and see where I am at, after that I am considering whether to do a bout with AAS or just peak ala stage 3
So I'm down 7-8 pounds but lifts are going up and most muscles are improving at least in definition and some size
Thanks for the weight comment, my ego took a hit because I had to drop them so much to meet the requirements. You can see many of my lifts are disproportionate as my body at this point but lagging parts are responding some now
Goal is 225 with under 10 percent in one year, to year and a half. Sounds steep but I am banking on some muscle memory in the meantime
Re: S 2 da N?b?n START 5/1/2008
Yesterday
Incline DB: 65x8.5 (lool..)
Smith delts (ea. Side) 62.5x8
Tri push downs: 80x7
I have decided the 2.5 cent pieces are my friend from now on
Trying to get to 135 total on military press (smith)
Weight held at 185. Getting funky craving for fruit, so I've been squeezing fresh lemon or lime in some of my water
Pretty sure I will make it to gym tonight but have a 2nd interview tommorrow that might interfere (if I get the job)
Yesterday
Incline DB: 65x8.5 (lool..)
Smith delts (ea. Side) 62.5x8
Tri push downs: 80x7
I have decided the 2.5 cent pieces are my friend from now on
Trying to get to 135 total on military press (smith)
Weight held at 185. Getting funky craving for fruit, so I've been squeezing fresh lemon or lime in some of my water
Pretty sure I will make it to gym tonight but have a 2nd interview tommorrow that might interfere (if I get the job)
Re: S 2 da N?b?n START 5/1/2008
14th:
Leg press: 215 x 9 (/side)
Calf raises: 112.5 x 14
Squats: 150 x 8 (/side)
15th:
Hammers: 75 x 8
Deads: 255 x 8
Camb. Biceps: 55 x 10
Today: Off
Aced my last interview and personality testing yesterday, so I finally have a management job although I will be working for axis of evil itself
Less soreness overall, not sure if this is good or bad
Sure looking great though I'm sure it helped in my interviews (recruiters and new bosses all women)
Squatting 300 lbs this way for the first time, I almost puked all over the water cooler instead opting for used gym towel dispenser
I know I can get more weight on le g press but I'm really trying to pace myself so I can even complete the workout. I've really been bringing it on squats best I can with ridiculous contraction
And I am feeling strong for a natty guy now!!!
14th:
Leg press: 215 x 9 (/side)
Calf raises: 112.5 x 14
Squats: 150 x 8 (/side)
15th:
Hammers: 75 x 8
Deads: 255 x 8
Camb. Biceps: 55 x 10
Today: Off
Aced my last interview and personality testing yesterday, so I finally have a management job
although I will be working for axis of evil itselfLess soreness overall, not sure if this is good or bad
Sure looking great though
I'm sure it helped in my interviews (recruiters and new bosses all women)Squatting 300 lbs this way for the first time, I almost puked all over the water cooler instead opting for used gym towel dispenser
I know I can get more weight on le g press but I'm really trying to pace myself so I can even complete the workout. I've really been bringing it on squats best I can with ridiculous contraction
And I am feeling strong for a natty guy now!!!
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