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nck219
08-28-08, 1:58 pm
I've finally decided to start a journey on here. I will be logging my workouts to help my ass move along and keep track of my progress. I'll start with some basic background info... I'm 22 years old. 5'10 and 218lbs. Im not ripped but Im hard,(still seein veins and my abs). I started out senior year of high school weighin about 160. Over the past 4 years I've put on over 50lbs naturally and hopefully I'll continue along that path. I am part owner of a landscaping and lawncare business. Which means summer is a bitch for me...long hours and lots of heat. Training and dieting gets tough, which is the main reason Im starting this log so I can keep myself motivated. As of right now my goal is to tighten everything up a bit. This summer Ive let my eating get a little out of control. So with that out of the way I'll go ahead and post todays workout. I normally train in the evenings but we had and axle go out on our trailer so today I snuck a morning session in. Shoulders was on the menu...

Standing DB side laterals-30x15,35x12,40x12,45x8 dropset to 30x12

Seated smith machine behind the neck press- 2 sets of w/u's. 185x12, 205x10,205x10 drop set to 135 for 12

Bent over DB raises- 25x12, 30x12, 30x12 drop set to 20'sx15

Widegrip upright rows-2 sets of 105x15.

Smoked everything in less than 35 minutes. Then I did 20 minutes on the treadmill on an incline. I'll prolly be back in there this evening with traps and triceps...

nck219
08-29-08, 12:14 am
Went back in and hit triceps and traps this evening...
4 sets of straight bar cable ext x 15 reps
skullcrushers- 80x15, 80x15, 100x12
4 sets of overhead rope ext. x 15 reps
4 sets of reverse grip single arm ext x 15 reps
dip machine- 3 sets of 20 with the stack

Traps- 5 sets of seated DB shrugs. Finished up with the 80s for 15 reps...

Another quick paced workout, about 35 minutes and then I finished up with 20 minutes on the stationary bike. Ive started doin higher reps and a lil more volume for triceps to switch it up. So far I like it, Im gettin some ridiculous pumps from it and its much easier on my elbows.Tomorrow is my favorite day of the week...Legs. I always save it for Friday cuz I know while every one else is pregamin' for the bars and shit, Im in the gym squatin my ass off in search of some freaky Branch Warren wheels...Plus it gives me 2 full days of rest before I have to get back to work on Monday.

nck219
08-29-08, 10:50 pm
Work today was a bitch and it was hot as hell outside...Perfect day for training legs lol. It went down like this...

Leg ext.- 3 sets of 30 reps to get everything primed up...

Leg press, w/u's then 5ppsx20, 7ppsx20, 8ppsx15, 9pps plus one on the top x 12 reps

Squats- 135x12, 225x12, 275x10

Seated Leg curls- 5 sets 15-12 reps. Dont really remember the weight

Lying Leg curls - 3 sets of 12 reps jus goin for slow quality reps...

Had to suck it up today. Nothin feels better than beating Leg day when you feel like shit...

Tron
08-30-08, 12:48 am
Killing the legs I see, Nick... atta boy. Definitely subbing this, bro... Gotta stick together.

I've realized this week that I don't think I can consistently make it over to Nitro twice a week... This is considered the toughest year for EE majors and it's showing... Anytime you wanna hit it up though, let me know and I'll pay for a day pass and we'll kill it.

Firedrake
08-30-08, 4:55 pm
Damn, that's some serious legs, my friend! Good on ya!

I look forward to following your journey -- my own just started back recently, too.

nck219
08-30-08, 9:24 pm
Damn, that's some serious legs, my friend! Good on ya!

I look forward to following your journey -- my own just started back recently, too.

Thanks for stoppin in! I'll make sure to check your journey out too...

nck219
09-02-08, 12:29 am
Trained chest today at a new gym. Its supposed to be a badass gym and I was pretty disappointed with it. Just another country club lookin place for the rich people to socialize...Who paints a gym in peach and purple for petes sake...o well. The old people and hollister boys got a taste of real trainin' today lol.

Flat DB press- 75'sx15, 85'sx12,100'sx12,120'sx9
Incline Barbell press- 135x15,205x10,225x8
Some wackass Cybex plate loaded incline press-1ppsx15,2ppsx15,3ppsx10
Pec deck- 7 sets of 120x12
I threw in some light triceps stuff to get some blood flowin too. You'll see I finish off a lot of my workouts with 7 sets of an isolation exercise with like 20-30 seconds rest in between each set. Its somethin Hany Rambod came up with called FST-7. So far I really like it, you get a ridiculous pump from it. Im just trying something different for a change of pace. Any ways, tomorrow is back day. Prolly gonna do some deadlifts. Ive had some lower back issues so I havent deadlifted in prolly 8 weeks. We'll see how it goes tomorrow...

Tron
09-02-08, 1:52 am
I threw in some light triceps stuff to get some blood flowin too. You'll see I finish off a lot of my workouts with 7 sets of an isolation exercise with like 20-30 seconds rest in between each set. Its somethin Hany Rambod came up with called FST-7. So far I really like it, you get a ridiculous pump from it. Im just trying something different for a change of pace. Any ways, tomorrow is back day. Prolly gonna do some deadlifts. Ive had some lower back issues so I havent deadlifted in prolly 8 weeks. We'll see how it goes tomorrow...

Throwing out some info there... I like it.... Hope the back is better so you can put up that solid dead that you have. You've got this.

nck219
09-02-08, 11:38 pm
Back-

4 sets of Bent over barbell rows-135x15,185x15,225x12,275x8
Ive switched to a slightly wider grip on these, and it allows me to stay more bent over and i feel it a whole hell of a lot more.

close grip pulldowns- 130x15,180x12,200x12,200x12,200x10
incline bench dumbell rows-70'sx12,80'sx12,80's12, 80'sx12
deadlifts-3 sets, 315x10
Traps- Barbell shrugs
135x20,225x15,315x15,365x10

Felt pretty good today inspite of the insanely humid day we had. Im gonna start throwin in the deads at the end of the workout. I always used to do them at the beginning, but its not worth it at the expense of the rest of my back workout. It will be a slight ego adjustment dropping a few plates off lol, but o well. Time for change.

Firedrake
09-02-08, 11:44 pm
Those numbers are lookin' good! I think I'll try your option on the bent-over BB rows on Thursday when I do back.

B Con
09-03-08, 12:21 am
What up Bro? I believe I met ya at the Arnold and lifted a little bit with ya there as well. Glad to see you got a journey... definitely gonna be subbed and riding along with ya. Put in that work and pay those dues.

nck219
09-03-08, 12:28 am
Those numbers are lookin' good! I think I'll try your option on the bent-over BB rows on Thursday when I do back.

I think you will like it...I got a much better pump from it, instead of it just hurting my lower back lol...

nck219
09-03-08, 12:29 am
What up Bro? I believe I met ya at the Arnold and lifted a little bit with ya there as well. Glad to see you got a journey... definitely gonna be subbed and riding along with ya. Put in that work and pay those dues.

Yeah I remember you bro! Nice to see you stoppin' in man. I appreciate it.

B Con
09-03-08, 5:57 am
Yeah I remember you bro! Nice to see you stoppin' in man. I appreciate it.

Anytime. Hope to see you at the Arnold again and train some more. Your girl still training as well?

nck219
09-03-08, 8:17 am
yeah we'll deffinately be there. Shes trainin hard as ever. She won her class and 2nd in the overall at the show she was a couple weeks out from at the Arnold. She is like 10 weeks out from her next show, the Kentucky Muscle.

nck219
09-04-08, 10:47 pm
Hit shoulders tonight...Giant sets

1st rotation-barbell front raises-85lbs, smith machine military press-225lbs, bent over DB laterals-25lbs, wide grip upright rows-85lbs, DB side laterals-25lbs. Ran through it 4 times. 10 reps on each exercise.
2nd rotation- Bent over DB laterals-35's,Seated Front raises-20's, DB side laterals-30's. 3 times through on this at 10 reps per exercise. This is the first time I've almost thrown up on shoulders. I do something very similar to this every 4-6 weeks just to shock this shit out of my shoulders. Talk about a hellacious pump...If you are wondering about my exercise choices for each rotation...This is kind of a knock off of Milos Sarcev's workouts. The first rotation is geared more towards pounding the front delts, and lighter on the side and rears. The 2nd rotation is the opposite, heavy on the side and rear, and touch up on the fronts. Time to start gearin up for Legs tomorrow...

nck219
09-05-08, 11:15 pm
Legs tonight...
Squats supersetted with leg press-after a couple warm ups it was 225x10 on the squats/5ppsx12 on the leg press. 275x10/5ppsx10. 295x8/5ppsx10. dropped back down to 225 for 2 more sets of 10/5ppsx10. These squats were ass to the fuckin ground squats with knees to my chin leg presses. I love the way people look at you when you squat till you literally cant go any farther. Almost like its some foreign exercise that no one has ever seen before lol. Sometimes you gotta know when to go heavy, and when you need to up the intensity by other means.

lying hamstring curls-3 sets of 21's
seated leg curls- 4x10

After this I was fuckin shot. Sometimes I have my best workouts when I go in there and I absolutely feel like shit. I guess I'll have to throw in calves with arms tomorrow. Who needs partyin' when you've got Legs on friday night...I wouldnt take it any other way.

B Con
09-05-08, 11:18 pm
Fucking outstanding leg day. I know what you mean... the weird looks when you do legs atg are amazing.

nck219
09-05-08, 11:24 pm
Thanks bro. Just payin' the dues one workout at a time. I knew you would know what I was talkin' about...

nck219
09-06-08, 9:12 pm
Trained arms this evening with the gym owner. Hes been a competitive bodybuilder for over 20 years. Thats one of the things I love about my gym. His fiance was a national level bodybuilder(placed 2nd in the 03 usa's as a middleweight) and theres prolly 10-12 other competitive bodybuilders at the gym. A shit ton of knowledge and a perfect place to get huge...
straight barbell curls-w/u's,85x12,95x12,105x10,115x10
standing DB hammer curls-40x15,50x12,60x10
machine preacher curls-110x15,120x115,130x12, 130x10 drop set 120x10, drop set 110x10

Rope ext.- 90x20,100x20,110x15,110x15
close grip bench press-135x15,185x12,225x10
overhead rope ext-4 sets of 120x15
machine dips-180x20, 3 sets of 200 for 20

Awesome arm workout, ridiculous pump and no joint pains. My arms grow relatively easily, so Im not concentrating on moving a ton of weight. Just good quality reps, moderate volume, and skin rippin' pumps.

Firedrake
09-06-08, 10:59 pm
N-i-i-ice. Like anyone else, I love it when the arms feel like they're about to burst.

I wish I had a place like that to workout. I get tired of fitness center bullsh!t.

'drake

Tron
09-07-08, 5:59 pm
Awesome arm workout, ridiculous pump and no joint pains. My arms grow relatively easily, so Im not concentrating on moving a ton of weight. Just good quality reps, moderate volume, and skin rippin' pumps.

That's the stuff right there... What makes it all worth it.

nck219
09-07-08, 11:26 pm
N-i-i-ice. Like anyone else, I love it when the arms feel like they're about to burst.

I wish I had a place like that to workout. I get tired of fitness center bullsh!t.

'drake


That's the stuff right there... What makes it all worth it.

Thanks guys...Btw, my legs are hurtin like a bitch lol...

Firedrake
09-08-08, 7:03 pm
That's the stuff right there... What makes it all worth it.

Good! Then you know you're doin' it right.

nck219
09-08-08, 10:12 pm
Chest day...
Bench press-135x15,185x12,225x10,245x10,235x10,235x9. Just nice and slow reps...
Incline Hammer strength- 2ppsx15,3ppsx12,3+25psx12,4ppsx10. I love this machine, one of my stronger chest movements.
Cable flyes supersetted with machine press-5 sets total. Shot for 12-15 reps per set.
Today was a different day for chest. We normally dont do very much machine work but I felt like shit today so I tried to be smart about it. Deffinately pumped as hell by the end of it. I finished up with 30 minutes on the treadmill.

nck219
09-09-08, 10:35 pm
Back...
wide grip pullups-3 sets, 12, 10,10
T-bar rows-125lbsx15, 175x15, 225x15,225x15. Tried somethin new here. I used 25's instead of 45's. I normally go much heavier but I concentrated more on slower reps and a better contraction.
Barbell rows- 135x15,185x12,225x12,225x12. Fairly wide grip, bent over almost completely paralell.
Underhand pulldowns-150x15,180x12,200x10,200x10
one arm DB rows-100'sx15,100x12,100x12
Finished up with 20 minutes on the treadmill. Felt pretty decent considering Ive been sick the past couple days. The thing that sucks the worst about bein sick, is that its KILLING my appetite. Im practically force feeding myself to get my meals in. Hopefully I'll be over it in a few days...

nck219
09-11-08, 6:58 pm
Shoulders-
Ive been sick for a few days now. So I kept the volume low and was in and out in about a half an hour...
Smith machine front press-135x15,185x10,225x10, rested about 10 seconds, then another 5reps.
seated side laterals-30'sx12,40'sx14
reverse pec deck-60 for 15, 90x18. This machine is made by Tough stuff, and it is heavy as hell. 90lbs feels like 200 on most other stacks lol.
standing side laterals-one triple drop set. 30'sx12,25's,12,20'sx12
bent over DB laterals-one balls out set. 40'sx14 reps

Traps-
DB shrugs-2 sets of 100'sx20. Unfortunately 100's are the biggest we got. I just go slower and make them feel as heavy as possible.
Barbell shrugs-135x15,225x12,315x12,405x10

Today I did more of a HIT workout to keep the number of sets down. I threw a couple rest pause sets in there as well. Im just gonna chill out for the remainder of the evening and get some much needed rest for tomorrows Leg workout. Forecast is calling for rain, if Im lucky, I might not have to work tomorrow. Those are my favorite days... Eat all freshly cooked meals every 2 hours, takin' naps in between. I try to take as much advantage of those days as I can lol.

nck219
09-12-08, 11:30 pm
I trained arms tonight instead of legs. Today was like the most humid day of the year, and I was just fuckin' dead. Ive got tomorrow off from work, so that seems like a much more productive time to train legs lol... I watched the new Mark Dugdale dvd today, where he trains with Dorian Yates. Its deffinately one of my favorite BB'ing dvds that Ive seen. So needless to say I was feelin some HIT shit tonight...lol

Barbell curls- 3 warmups then 140 for 11 reps. Had to cheat a lil to get the last 2 reps up.
Seated DB curls- 1 w/u then 55's for 9 reps
After this I did some 1 arm DB spider curls, or Scott curls. Whatever you prefer to call them... I did 5 sets of these with just moderate weight to get a really good pump. I hit 30's for 12 on most of the sets I think.
Triceps-
Rope ext. supersetted with incline CG smith machine press- 4 sets-stuck with 110x15 on the extensions and 185x12,225x10,225x10,225x8 on the presses. The rope that we have is much longer than your typical one. You can get a much better peak contraction than the shorter ones, cuz you can spread it out farther.
seated overhead rope ext.- 80lbs-120lbs. Worked my way up at 15-20 reps per set.
Skullcrushers- one balls out set of 90lbs for 11 reps.
Cardio-20 minutes on the treadmill

Biceps went really well, had a great pump and moved some decent weight. Triceps were ok, my elbows were kind bothering me as usual. I only have a select few exercises I can do that dont hurt them, but I try to change shit up as much as possible. Im training legs in the morning, then I gotta head out to Chicago for the weekend. My grandpa died a couple weeks back and they are having a memorial service for him on Sunday. So the majority of my weekend will be spent in my truck or around people crying. Not the best way to spend your weekend. And how convienantly the gas prices get jacked up 50 cents/gallon the day before we leave. O well...I'll take that shit out on my legs in the morning...

Tron
09-13-08, 6:13 pm
Dude, I didn't know about your gpa... sorry for your loss bro.

nck219
09-15-08, 12:21 pm
Dude, I didn't know about your gpa... sorry for your loss bro.

Thanks man, I appreciate it. He was in a lot of suffering, so it was for the better...I didnt have time to post my leg workout on saturday so here it is...
4 sets of 30 reps on the leg ext.
hack squats-feet at the bottom of the platform, goin deep-2ppsx10,3ppsx10,4ppsx10,5ppsx8
squats-135x12,225x10,315x6
seated leg curls-5 sets of 12
This was all I had time for before I had to hit the road...We arrived in Chicago late saturday night and it was pouring down rain. There was flooding and shit everywhere. We went to the memorial service/funeral Sunday afternoon and ate with the family and stuff and had to leave at 430pm. This may sound like and exaggeration but its not...We sat in traffic for 4 1/2 fucking hours in chicago. 4 1/2 hours before we ever made it outta the bitch, bumper to bumper traffic. 6 hours after that around 3am we finally got back to Evansville. Now its back to the grind. I'll be training chest later this evening. I fuckin' hate chicago...lol

nck219
09-15-08, 10:44 pm
Chest-
Incline BB-135x15,185x12,205x10,225x10,225x8 dropset 135x12

Flat DB press-75'sx12,90's12,100'sx12

Decline press-135x15,185x15,225x12

BW Dips-5 sets 10-15 reps

Cable crossovers-4 sets of 15 reps

For being as tired as I was, I actually felt pretty good tonight. I finished up with 45 minutes on the treadmill. I did a lil extra to make up for all the fast food and shit I ate over the weekend while I was traveling lol.

Firedrake
09-16-08, 12:01 am
Good chest sesh! How are things feeling now?

nck219
09-16-08, 10:12 pm
Im still pretty damn tired from the trip. My chest is smoked lol. Back was on the menu tonight...

Deadlifts-135x10,225x10,315x10,405x8(PR)

Underhand Pulldowns-150x12,180x10,180x8,180x8-Perfect form, really tryin to feel the shit out of the contraction

Barbell rows-135x12,225x12,245x10 These were heavier than hell after the DL's.

Wide grip cable rows-150x15,150x12,150x12 I pulled to my lower chest on these to hit my upper back. Nice and slow with a pause at the peak of each rep.

1 balls out set of wide grip pullups-11 reps

Calves-
Seated calf raises-5 sets

Overall I had a really good workout. I havent deadlifted over 365 in about 2-3 months. So gettin 405 for 8 felt awesome. I normally top out at 5-6 reps so i was pretty stoked. Everything after the DL's was really heavy lol but I still had a great workout. I finished up with 30 minutes on the treadmill and 15 on the stationary bike. Im still tryin to make up for all the shit I ate over the weekend lol...Tomorrow is my off day, but we had a realllly bad windstorm come through on Sunday and Ive got a bunch trees to chop up and haul off. That ought to be fun...

nck219
09-19-08, 12:01 am
Shoulders-

Seated DB press-50'sx15,60'sx15,80'sx12,90'sx12.

DB lateral raises-30'sx15,35'sx12,40'sx10,40'sx10, dropset 25x10, 20x10

Cable rear laterals-50x15,60x15,60x15,60x12

Bent over DB laterals-30x12,35x10,35x10

I was short on time tonight so I finished it all in about 30 minutes. We worked our asses off today at work so I was pretty burnt out. But on a good note, we finished all of our work for the week, so I have the next 3 days off to eat, sleep, and train. Repeat...

nck219
09-20-08, 1:12 pm
Trained arms last night...

Straight bar barbell curls s/s 85x15,95x12,95x12
rope ext's.- 110x15,130x15,150x15

Standing DB curls s/s-40'sx10,45'sx10,50'sx10
2 arm Overhead DB ext. 85x15,100x12,100x12

Skull crushers s/s-80x15,90x15,90x15
Cable curls w/EZ bar attatch.-130x15 each set

5 sets of DB concentration curls(arnold style)-12-15 reps

1 arm Overhead rope ext's.- 5 sets of 60x15


Good workout, sick pump...Just concentratin' on quality reps. I love doing supersets for arms. I was just goin for the deep nasty burn on each set. I'll be training legs later today...

nck219
09-21-08, 9:31 pm
Trained legs yesterday with the owner of the gym...
Leg ext.-4 sets of 30 reps-light, jus warming everything up

lying leg curls-3x20 reps

Leg press s/s-4ppsx15,5ppsx15,6ppsx15,6ppsx12
Barbell squat-225x15,225x12,245x12,275x10

heavy leg ext.'s-3 sets of 15 reps

Seated leg curls-4 sets of 15 reps

Calves-

calf raises on machine leg press- 3 sets of 36 reps(12 reps on 3 diff foot positions). 1 huge drop sets-380x15,280x12,180x15,120x10(one leg at a time on this one)

The leg press and squats fucking killed me. My legs were jello after like two sets lol. The rest of the workout seemed easy after we got through that shit. I dont remember the last time my legs were this sore!

nck219
09-22-08, 9:09 pm
Chest-

Bench press- w/u's, 225x12,235x10,255x10,205x13

Incline DB press-80'sx12,90'sx10,100'sx9

BW Dips-5 sets-12-15 reps

Flat DB flyes-40x12,40x12,50x10 dropset 30x12

Moved along nice and quick, about 45 minutes total. I didnt move a ton of weight but everything felt good tonight. I had an insane pump and no elbow pain, so I was happy.

Tron
09-23-08, 1:14 am
BW Dips? Would that just be a wide grip dip to hit the lower portion of the chest (I know you can't split up, but there is more pressure on the pec major at the bottom)?

nck219
09-23-08, 9:00 am
BW=bodyweight. Its a normal width grip but I lean forward and kinda pull my knees up to hit the outer and lower chest...

Tron
09-23-08, 11:34 am
Haha, now I feel dumb. Oh well, Acronyms can throw anybody off. I've started doing those also.

B Con
09-23-08, 1:28 pm
You are definitely putting in some solid work Nick. Keep it up.. get geared up for the arnold

nck219
09-24-08, 7:10 pm
Haha, now I feel dumb. Oh well, Acronyms can throw anybody off. I've started doing those also.

It's all good bro...You ready for this weekend?


You are definitely putting in some solid work Nick. Keep it up.. get geared up for the arnold

Thanks B. I'm so fuckin ready for the Arnold man! I'll be at my biggest ever...

nck219
09-24-08, 7:18 pm
Trained back last night...I went to the other gym that I have a membership at, Elite Fitness.

Wide grip pulldowns-w/u's,180x15,200x15,220x12,250x10

1 arm DB rows-100'sx15,150'sx10,150'sx10,150'sx8

Deadlifts-135x12,225x12,315x12,335x10

Hammer strenth iso-row-2ppsx15,3ppsx12,4ppsx10

Pretty good workout...This week I decided to just go for a lil higher reps on the deads, nothin crazy though.

Tron
09-24-08, 7:37 pm
Arms is all I needed know... We'll kill 'em. I don't plan on being able to move them.

nck219
09-27-08, 12:02 am
Shoulders-9/25

DB Lateral raises-25'sx20,30'sx20,35'sx20,40'sx15,45'sx10-dropset 30'sx15
Behind the next Smith machine press-w/u, 6 sets of 185x10

Thursday was a long ass day and I was absolutely dead when I got in there. I decided to take it easy this week on the delts, as I have been pounding the shit out of them the past couple weeks.

nck219
09-27-08, 12:12 am
Legs-9/26...

Leg ext's- 3x30

Squats-135x15,225x12,275x10,315x8,225x20

DB Lunges- 2 sets, 12 reps each leg

Leg press- 3ppsx15,5ppsx15,6ppsx12 (2 dropsets) 4ppsx10, 3ppsx10

lying leg curls- 4 sets of 15 reps


My legs are hurtin like hell already. The squats felt great, everything was below parallel and the 20 repper at the end was ATG. Deffinately a great workout considering how the day went... One of my buddies/workers left my truck keys on the side of the work truck this morning and didnt realize it till' about 2pm. I went back and looked but couldnt find them. Where I thought they had prolly fallen off is really close to my parents house, so my Dad went to see if he could find them. Well sure enough he did, but the one key I really needed(my truck key) had busted off of the key ring lol. I think they got run over a few times. We went back and looked again but found nothing. Luckily my fiance had stashed away my spare so I couldnt lose it lol so Im good to go now. Oh, and I broke my glasses in half today. Those of you at the ABC tomorrow will see me rockin' them taped up lol. All is well though...

Tron
09-27-08, 6:56 pm
Oh, and I broke my glasses in half today. Those of you at the ABC tomorrow will see me rockin' them taped up lol. All is well though...

Or none at all, haha.

nck219
09-27-08, 7:40 pm
LoL. I was worried I was gonna break them even worse...

9/27-Arms, superset time...

EZ bar curls-75x15,95x12, 145x10, 135x9
Rope ext- 100x15,110x15,130x15,140x15

Seated DB curls- 35'sx12,45'sx10, 55'sx10,35'sx15
Close grip BP-135x15,185x12,205x12,205x10

Cable preacher curl-100x20,130x15,150x15
Skull crushers- 80x15,90x12,90x12

DB concentration curls-3x15

1 arms cable kickbacks-3x15

Calves
machine leg press calf ext.- I dont even really remember how many sets...I think atleast 5 sets working up to the whole stack and then one huge quadruple drop set

4 sets of Seated calf raises

Tron
09-27-08, 8:56 pm
I was impressed with the bicep strength ya had, Nick. The big boy's still got it! Looking back this is pretty much what I do every week (Minus the calves, insert forearms) and I definitely kicked it even harder today. Seeing you guys is always a good time. I'll be at the next one or give me a message and I'll just hope over there and we'll hit it some night.

nck219
09-30-08, 8:35 am
9/29-Chest

Incline DB press-w/u's,75x15,90x12,100x10,85x12

Decline press-135x15,185x15,225x12,225x12

Incline HS press-2ppsx15,3ppsx12,3ppsx12,3+25ps x10

BW Dips- 3x10

Cable crossovers-5 x15, 30 seconds rest in between sets

nck219
09-30-08, 10:05 pm
9/30-Back

Rack pulls(from mid shins)-135x10,225x10,315x8,405x5,315x12

Pullups-3x10

T-bar row machine-4x12

Underhand pulldowns-4x12, finished up with 225x12

Cable rows- 3 sets of the stack x12 reps

Hyperext's- 3x12

Fuckin awesome workout today...After the pullups I had a second wind. My lats were pumpin up like crazy so I just kept going. The rack pulls were heavy as hell though. For some reason Im weaker on these than pulling from the floor. Still working on gettin that shit up...In due time...

nck219
10-02-08, 11:14 pm
10/1-Shoulders

DB press-w/u's,75'sx15,80'sx12,90'sx12,75'sx20

Standing DB side laterals-30x15,40x12,45x10,50x10 dropset, 35x10 dropset, 25x15 dropset, 20x12

Reverse pec deck- 4 sets 12-15 reps

lying incline DB rear delt raises-3 sets x 12 reps

Barbell Shrugs- 135x15,225x15,315x20,405x12

nck219
10-07-08, 12:05 am
10/3- Quads

Leg extensions-1x15,1x20,1x30,1x40

Leg press-4 setsx15-20 reps. Finished up with 9pps x15

Hack squat- Feet at the bottom of the platform and narrow stance- 4 sets x 10-15 reps. Finished with 4ppsx12

More leg ext's.- 3 heavy sets x 12-15 reps

Barbell squats- 3x10. Finished with 245x10

Smoked....

nck219
10-07-08, 12:13 am
10/6- Chest and Biceps

Incline Barbell press- 135x12,185x12,225x10,245x7,205x11,185x13

Flat DB press-80'sx 12, 90'sx12, 100'sx8

Incline HS- 2ppsx15,3ppsx12,4ppsx10

Flat DB flyes- 40'sx10,50'sx10,60'sx10,65'sx8

EZ bar curls- 75x12, 95x12, 115x12,115x10

Preacher DB curls- 4 sets x 12 reps

cable curls in the crossover station- 7 sets x12-15 reps

Ridiculous pump...I hate doing arms with other body parts but I was so damn busy and tired with work and shit I decided to skip them on Saturday.

nck219
10-07-08, 9:46 pm
10/7- Back

Wide grip pull ups- 5 x10-15 reps

Barbell Rows- 4 sets 10-12 reps

T-Bar rows- 3 sets x 10-12 reps

Wide grip cable rows- 4 sets 10-12 reps (30 seconds rest in between sets)

Hammer strength underhand pulldowns- 4 sets x 12 reps

30 minutes on the treadmill...

B Con
10-07-08, 11:59 pm
Damn some serious sessions going on in here. I feel ya about the Arnold.. I'm already on cruise control and I'll be at my biggest there as well ;)

Very very strong intense sessions... definitely digging it Nick!

Firedrake
10-08-08, 12:50 am
10/7- Back

Wide grip pull ups- 5 x10-15 reps

Barbell Rows- 4 sets 10-12 reps

T-Bar rows- 3 sets x 10-12 reps

Wide grip cable rows- 4 sets 10-12 reps (30 seconds rest in between sets)

Hammer strength underhand pulldowns- 4 sets x 12 reps

30 minutes on the treadmill...

Great looking work, Nick -- I'm gonna have to start spending more time on the treadmill, too. I had chest today -- back will be Thursday -- maybe I can do it then.

'drake

nck219
10-13-08, 11:01 pm
Great looking work, Nick -- I'm gonna have to start spending more time on the treadmill, too. I had chest today -- back will be Thursday -- maybe I can do it then.

'drake

Thanks drake...I appreciate the comments!

nck219
10-13-08, 11:03 pm
10/9- Shoulders

Seated side laterals- 4 sets x 12-15 reps.

Seated machine press- 5 sets x 10 reps

Upright rows- 3 sets x 12 reps

Bent over laterals- 3 sets x 10 reps

Just keepin it simple...

nck219
10-13-08, 11:09 pm
10/10- Quads

Leg ext- 3 x 20-30 reps

Squats- 9 sets x 6-15 reps. Pyramided up to 345 x 6 then worked my way back down to 225.

Hack squats- 3 sets x 10 reps

Leg ext supersetted with 1 legged leg press- 4 sets x 12-15 reps.


Seated calf raises- 5 sets x 15-30 reps. Strip set on the last one from 4 plates down to one...

Im gonna start splitting up my leg training. Quads on one day and hams on another. Time for some big fuckin legs...

nck219
10-13-08, 11:13 pm
10/11- Guns...

Alt. DB curls s/s with cable ext's- 5 sets x 10-15 reps

Spider barbell curls s/s with close grip bench- 5 sets x 12-15 reps

2 arm high pulley cable curls s/s with overhead rope ext's- 4 sets x 15-20 reps

Another simple but efficient workout...Pumped like crazy. Kept the rest periods in between sets very short, about 30-35 seconds.

nck219
10-13-08, 11:23 pm
10/13- Chest

After watchin' the video of Evan Centopani training chest on the MD website I decided to give his workout a try...

Bench press s/s with Incline DB flyes- 5 sets 10-15 reps

Incline smith machine press s/s with pec deck- 4 sets x 10 reps

Dips- 4 sets 10-15 reps

The pump was out of this world....I dont think my chest has ever been that jacked up. Still moved decent weight considering the supersets. Deffinately gonna be incorporating more supersets into my chest workout. In the video Evan mentions he does the supersets and pre-exhausting bc his arms and shoulders are so damn strong they take the brunt of the work. Obviously his is on a much larger scale, but my arms and delts are the same way...I finally got caught up on updating my journey. Ive been busy as hell lately with work and stuff. Enough rambling...Tomorrow is back day...Deadlifts...

nck219
10-14-08, 11:51 pm
10/14- Back

Wide grip pulldowns- 5 sets x 10-15 rep

Barbell rows- 5 sets x 5-12 reps. Finished with 275x10 and 315x5

Machine t-bar rows- 3 x 10 reps

Wide grip deadlifts- 4 x 12 reps

Work was a bitch today...It took everything I had to get into the gym and make it through this one.

Firedrake
10-15-08, 1:55 am
I understand -- if I had to try to get to the gym after work, I'd be up a creek -- I usually just come home, eat and veg out, except those nights when I have meetings or other things.

Good workout!

nck219
10-19-08, 4:29 pm
10/16- Shoulders and Hamstrings

DB shoulder press- 4 sets x 10-15 reps

Bent over DB lateral raises- 5 sets x 8-12 reps

Cable side lateral raises- 4 sets x 12-15 reps

Lying leg curls- 5 sets x 8-20 reps

Seated leg curls- 4 sets x 15-20 reps

Stiff leg deads- 3 sets x 12 reps

nck219
10-19-08, 4:33 pm
10/17- Arms

Barbell curls- 5 sets x10-15 reps

Standing DB hammer curls- 4 sets x 10 reps

Machine preacher curls- 4 sets x 15-20 reps. Finished with a triple drop set

Rope ext's.- 4 sets x 15-20 reps

Smith machine CGB- 4 sets x 8-12 reps

Cable ext's with paralell grip attatch.- 4 sets x 15 reps

nck219
10-19-08, 4:36 pm
10/19- Legs

Tried doing legs today but my right knee is fucked...Its always given me problems and last week I kinda tweaked it doing squats. I had planned to do some high rep supersets but after a few sets I decided it wasnt worth making it worse. I ended up doing 10 sets of calves, 5 sets on the leg press and 5 sets on the hack squat. I'll prolly take a couple weeks off of quads and just train the hams and calves, they need to catch up anyways...

nck219
10-20-08, 9:47 pm
10/20- Chest

Incline bench- 5 sets x 8-15 reps. Finished with 245x8

flat DB press- 3x10

Dips- 5 x 9-12 reps. Finished with bw + 50lbs for 9 reps.

Cable crossovers- 7 sets x 12 reps

Felt awesome today. Great pump and moved some halfway decent weight. Started taking Shock therapy again...Love that shit.

nck219
10-23-08, 10:29 pm
10/21- Back

Pullups-4 sets x 10-12 reps

Reverse grip barbell rows- 5 sets x 8-12 reps. Finished with 275x8

DB rows s/s with Hammer strength pulldowns- 4 sets x 10 reps

Paralell grip pulldowns- 3 sets x 12 reps

nck219
10-23-08, 10:35 pm
10/23- Shoulders and traps

Smith machine shoulder press s/s with side laterals- 4 sets x 12-15 reps. Finished with 225x12 and 35'sx12

Bent over DB laterals- 3 sets x 12-15 reps

DB front raises- 3 x 10

Smith machine shrugs- 4 sets x 10-20 reps

30 minutes of cardio...

nck219
10-24-08, 8:05 pm
10/24- Legs

Leg ext. s/s with lying leg curls- 4 sets x 20-30 reps

Composite motion( kind of like a leg press)- 4 sets x 30 reps

DB stiff leg deads- 4 sets x 10 reps

Seated leg curls- 4 sets x 12-20 reps

Calves- 5 sets of seated calf raises

Took it reeeally easy on the knees today. I hit the hamstrings pretty hard but just went for high reps on the quads. The composite motion machine is like a leg press but your lying down. It puts almost zero stress on the knees which is why I chose it. Its killin me not doing squats but Im trying to be smart...

nck219
10-27-08, 11:03 pm
10/25-Arms

1 arm machine preacher curls s/s with rope ext.'s- 4 sets x 15 reps

Incline DB curls s/s with skull crushers- 4 sets x 8-15 reps

barbell curls s/s with overhead barbell ext's.- 3 sets x 10-12 reps

Cable ext's- 2 sets of triple drop sets

Standing DB curls- 2 sets of running down the rack

Went with a lil pre-exhausting tonight...Felt awesome. I had a ridiculous pump. Lots of good quality reps...

nck219
10-27-08, 11:15 pm
10/27- Chest

Barbell bench press s/s 185x12, 225x12, 245x10,275x8,285x5
Incline DB flyes- 35'sx12, 45'sx12, 45sx10, 50'sx9, 35'sx12

Incline DB presses- 70'sx12,80'sx10,90'sx10

Dips s/s- 4 sets x 10-15 reps
Cable crossovers- 4 sets x 15 reps

Workout only took 40 minutes. I felt really good tonight and moved some decent weight. Im really feelin' the supersets for chest. I can tell my endurance is getting better cuz the weights are going up... I was originally planning on supersetting the incline DB's with something but everything in the whole damn gym was being used so i had to improvise lol. Its finally gettin cold so I was rockin' the Animal beanie tonight. No wonder I had a good workout, rumor has it that it adds 15lbs to your bench...lol

Firedrake
10-28-08, 12:54 am
10/27- Chest

Barbell bench press s/s 185x12, 225x12, 245x10,275x8,285x5
Incline DB flyes- 35'sx12, 45'sx12, 45sx10, 50'sx9, 35'sx12

Incline DB presses- 70'sx12,80'sx10,90'sx10

Dips s/s- 4 sets x 10-15 reps
Cable crossovers- 4 sets x 15 reps

Workout only took 40 minutes. I felt really good tonight and moved some decent weight. Im really feelin' the supersets for chest. I can tell my endurance is getting better cuz the weights are going up... I was originally planning on supersetting the incline DB's with something but everything in the whole damn gym was being used so i had to improvise lol. Its finally gettin cold so I was rockin' the Animal beanie tonight. No wonder I had a good workout, rumor has it that it adds 15lbs to your bench...lol

Sweet looking session -- how're you breathing after all that?

nck219
10-28-08, 1:08 am
Suprisingly not too bad...For the past 2-3 months Ive been keeping rest periods very short-30-45 seconds,60 max on the heavier sets. Also lots of supersets and stuff lately so I think my body is getting more conditioned for that kinda shit. Ive also been doing a lot of cardio. I dont always log it bc I forget lol. I did an hour after todays workout, and 45 minutes sunday night. My fiance is 2 weeks out from the KY muscle so I get dragged along with her a lot to do cardio lol...

Tron
10-28-08, 8:06 pm
You let Ashley drag you along? Watch out, bro... you'll start getting skinny. Then I'll be the fat one of the group!

We having something this month or should I just plan to go work out with you and Mike squared? Maybe Adam (That's his name, right???)?

nck219
10-28-08, 10:20 pm
haha i could stand to lose a lil fluff...I want to try to get something goin for this month but I cant get a response from anyone but you lol. The Mikes are pretty much always down. I'll ask Adam when we set a date. The weekend of the 8th I'll be gone for Ashleys show. You'll shit when you see her lol...Shes fuckin ripped up man. Makin me look baaad... What do you think date wise for this month?

nck219
10-29-08, 12:06 am
10/28- Back

Wide grip pulldowns s/s - 4 sets of the stack x 10-12 reps
Barbell rows- 4 sets of 225 x 10 reps

Deadlifts- 4 sets x 8-10 reps. Finished with 365 x 8. Had to stop early cuz of the knee...

Incline DB rows- 4 sets of 80's x 12 reps

Seated cable rows- 4 sets x 12-15 reps

8 sets for abs and 6 sets for calves...

B Con
10-29-08, 6:10 am
Fuck yeah. I saw your last few couple of workouts and could just feel the intensity from them. Great work Nick. Glad to know I wasn't the only one destroying deads yesterday.

Tron
10-31-08, 12:19 am
haha i could stand to lose a lil fluff...I want to try to get something goin for this month but I cant get a response from anyone but you lol. The Mikes are pretty much always down. I'll ask Adam when we set a date. The weekend of the 8th I'll be gone for Ashleys show. You'll shit when you see her lol...Shes fuckin ripped up man. Makin me look baaad... What do you think date wise for this month?

Anything is good for me as long as it's not on the Sunday of the 16th... That be my birfday. Any other time will be good.

That good, eh? How do you think she'll do at the show (I'm sure she'll do well)?

nck219
10-31-08, 8:48 am
Theres no telling who will show up, bc its a pretty big show. But Id say shes got a damn good shot at winning her class. She looks good enough to have a real good shot at the overall, just depends on what the judges are looking for and who shows up, ya know?

nck219
10-31-08, 8:56 am
10/30- Arms

Straight arm barbell curls- 4 sets x 10-12 reps

Seated DB curls- 2 sets x 10 reps

Standing DB hammer curls- 2 sets x 10 reps and a dropset on the last one...

1 arm standing cable curls s/s- 4 sets x 15 reps
1 arm rope ext.- 4 sets x 15-20 reps

CGBP- 4 sets x 12-15 reps

Overhead barbell ext- 3 sets x 10-12 reps

Seated dip machine- 4 sets x 20 reps with a dropset at the end

Tron
11-03-08, 12:05 am
Theres no telling who will show up, bc its a pretty big show. But Id say shes got a damn good shot at winning her class. She looks good enough to have a real good shot at the overall, just depends on what the judges are looking for and who shows up, ya know?

Yup, oh so true... damn bias problems, haha. Different strokes for different folks.

nck219
11-03-08, 9:03 am
11/1- Legs

Leg ext's.- 3 sets x 20 reps. 1 x 100 reps.

Composite motion leg press- w/u's, 1 x 100 reps.

DB stiff legs- 5 x 10-12 reps

lying hamstring curls- 3 x 12

5 sets of calves on the leg press, and 5 sets on the seated calf raise...

I found the temporary remedy for the knee situation...100 reppers. That shit absolutely kills. My quads were shot after the ext's, I almost fell down when I got outta the machine lol...

nck219
11-03-08, 9:41 pm
11/3- Chest

Incline barbell- w/u's, 185x12,225x10,255x6,205x13

Flat DB's- 80'sx12,100'sx8,100'sx8

Dips- BWx15, 2 sets x +50lbs x 8reps

Pec deck- 6 sets x 12-15 reps

nck219
11-10-08, 10:49 pm
Sorry Ive been out for a few days...We've been at the Kentucky Muscle all weekend where my Fiance competed in the figure division. There were over 70 girls total, and 17 in her class. She took 1st place in her class against an extremely tough lineup. We dont know yet how she placed in the Overall bc they only announced the winner. There was a lot of people that thought she should have won but oh well. We were very excited with the class win. Steve Kuklo (sp?) was there guest posing and that dude is HUUUGE. Michael Liberatore was also there handing out the awards. 22inch arms on a dude thats 5'5 is just ridiculous. We also had the chance to hit up an awesome gym while we were there, The Fitness Factory. If your ever in the Louisville area its deffinately a place you would want to hit up. Very hardcore and lots of badass, old school equipment. Here is a link to her myspace page with some pictures... http://www.myspace.com/fitnessfocused

I'll be posting up some of my workouts over the past couple days but Ive forgotten some from last week lol...

Tron
11-10-08, 11:14 pm
That's amazing to hear about Ashley! Tell her I said congrats!

Firedrake
11-11-08, 12:07 am
Congrats to your lady -- let us know where to see pics.

Kuclo, eh? I haven't seen anything from him in awhile, but it sounds like he's been busy!

nck219
11-11-08, 12:21 am
Thanks guys! Im very proud of her. Shes starting her own journey on here... http://forum.animalpak.com/showthread.php?t=21819

nck219
11-11-08, 12:59 am
11/8- Trained Back and Bi's at the Fitness Factory in Louisville...

Wide grip lat pulldowns- 4 sets x 10-15 reps

1 arm DB rows- 4 sets x 8-12 reps. Finished with 160's x 8

Hammer strength high rows- 3 sets x 10 reps

Cable rows- 4 sets x 12-15 reps

Biceps-

Alt. DB curls- 3 sets x 10-12 reps. Finished with 55'sx10

EZ bar preacher curls- 3 x 10

Overhead Cable curls- 7 sets x 12-15 reps

nck219
11-11-08, 1:02 am
11/10- Chest and Tri's

Flat bench press- 4 sets x 6-10 reps

Incline Hammer strength press- 3 sets x 8-12 reps with a drop set at the end.

Incline DB flyes- 3 x 10

Cable crossovers- 7 sets x 12 reps

Tri's-

Skullcrushers- 4 sets x 10-12 reps

Seated 2 arm DB kickbacks-3 x 12 reps

Overhead DB ext.- 3 x 10 reps

Cable rope ext.'s- 7 x 12

B Con
11-11-08, 6:57 pm
What you benching these days?

nck219
11-12-08, 1:26 am
Over the past couple of months Ive kind of gotten away from the poundage and focusing more on quality reps. As of lately Ive using anywhere from 260-285lbs for 6-10 reps. Those numbers will deffinately be increasing this winter...

nck219
11-12-08, 1:31 am
11/11- Legs

Leg ext's. s/s - 5 x 20
Composite Motion Leg press- 5 x 20-30 reps

Stiff Leg deads- 4 sets x 10 reps

Lying leg curls- 4 x 8 reps

Standing Calf raises- w/u's then one balls out set of 20 reps.

Tough stuff machine leg press- same rep scheme

Im going to start trying something new with calves...Just gettin warmed up then one balls out heavy set of 12-20 reps. 2 exercises, twice a week. The knee is still pretty bummed up. I tried to squat but it wasnt happening. Finished with 20 minutes on the stairmaster...

B Con
11-12-08, 6:29 am
Over the past couple of months Ive kind of gotten away from the poundage and focusing more on quality reps. As of lately Ive using anywhere from 260-285lbs for 6-10 reps. Those numbers will deffinately be increasing this winter...

I feel ya on the quality reps... I went back and readjusted my form and since then I have increased what I used to do and feel it so much better.

You sound like a man on a mission.

BTW solid ass leg day as well.

nck219
11-13-08, 9:59 pm
11/12- Back and Bi's

Pullups- 5 sets x 10 reps

Underhand barbell rows-4 sets x 8-12 reps

Underhand pulldowns- 5 x 10

Cable rows with rope attatch.- 3 x 20

Bi's-

Barbell curls- 5 x 8-12

DB hammer curls- 4 x 10

Machine preacher curls- 7x12

nck219
11-13-08, 10:06 pm
11/13- Shoulders and traps

Overhead DB presses- w/u's, 4 x 12. Finished with 95'sx 12. I think this was a PR...

DB side laterals- 4 x 10-12

Bent over DB laterals- 4 x 8-10

Cable Side laterals- 3 x 20

Traps-
Barbell shrugs- 4 x 20-40 reps. I did 315 x 25 which I think is also another PR...

I felt pretty good tonight. The DB presses felt great. Ive hit 100's x 8 on several occasions, but never 95'sx 12 so that was a good deal. Everything else I smoked through and had a ridiculous pump going. I went high reps on the shrugs and I felt like my traps grew a couple inches after I was done lol... I finished off the workout with 20 min on the stairmaster.

B Con
11-13-08, 11:14 pm
Great past two sessions... thats a lot of reps w/ 315 on shrugs... do you know Ashley's posting up all kinds of pics of you haha

nck219
11-13-08, 11:19 pm
Great past two sessions... thats a lot of reps w/ 315 on shrugs... do you know Ashley's posting up all kinds of pics of you haha

Thanks B. Yeah i know it bro...shes giving away my fuckin identity lol. Thats alright tho, it just makes me realize how much I need to get after it haha...

Ashley_Brand
11-13-08, 11:51 pm
Thanks B. Yeah i know it bro...shes giving away my fuckin identity lol. Thats alright tho, it just makes me realize how much I need to get after it haha...

that's what I'm here for dear ;) get used to it....

B Con
11-13-08, 11:52 pm
Thanks B. Yeah i know it bro...shes giving away my fuckin identity lol. Thats alright tho, it just makes me realize how much I need to get after it haha...


that's what I'm here for dear ;) get used to it....

Nick I think you have created a monster haha

nck219
11-14-08, 12:13 am
My Lord what have I done...lol

nck219
11-14-08, 10:51 pm
11/14- Guns...

Rope ext's.-3x20 just to get them warmed up a bit...

CGBP- w/u's, 185x12,225x10,225x8,245x6 dropset to 185x10

Overhead DB ext's.-3 x 10

V bar pushdowns s/s- 4 sets x 20 reps
Seated Overhead rope ext's- 4 sets x 10-15 reps

Bi's-

alt. DB curls- 5 sets x 8-15 reps. Finished with a double drop set.

1 arm cable preacher curls-7 sets x 12-15 reps

20 minutes of cardio on the treadmill...

nck219
11-15-08, 4:30 pm
11/15- Back Thickness...

Underhand HS pulldowns- 4 sets x 12 reps

SM rack pulls- 4 sets x 10-12 reps

Old school T-bar rows- 4 sets x 8-12 reps

Calves-

Machine leg press calve presses - w/u's then one balls out set of 22 reps with the stack.

Since I cant hit my legs as hard bc of my knee Im going to prioritize on some other bodyparts. Mainly back and calves. I'll be splitting up my back workout into 2 sessions, one for thickness, and one for width. I finished up with 20 minutes on the eliptical today...

nck219
11-17-08, 10:47 pm
11/17- Chest and calves

Flat bench- I pyramided up in 5 rep sets up to 295x5. Dropped to 225 x 12

Incline DB press- 3 sets x 8-12 reps. Finished with 100'sx11

Dips- 5 sets x 10-20 reps.

Cable crossovers- 7 sets x 12-15 reps.

Seated calf raise- w/u's, 180 x 22 reps with a couple forced reps after that...

The bench felt pretty good today. It wasnt a PR but it starting to get back up there. Same with the DB presses, not a PR but it deffinately felt good. Hopefully within the next couple weeks they WILL be PR's. Ashley got a job at a new gym today as a personal trainer! We went out to eat tonight after the gym to celebrate...Deffinately a good time. Although now Im so stuffed I just wanna go to sleep lol. I cant do that though, still a few more meals to get down...

nck219
11-17-08, 10:53 pm
Oh yeah, I forgot to mention...The new gym that Ashley will be working out at has DB's up to 170's....Time to get big...

Ashley_Brand
11-17-08, 11:58 pm
I do what I can ;)

B Con
11-18-08, 12:20 pm
170s DBs? Very very nice. Keep up the great work... you are putting in some damn good workouts. Getting ready for the Arnold I see with those 170s haha

nck219
11-19-08, 12:07 am
170s DBs? Very very nice. Keep up the great work... you are putting in some damn good workouts. Getting ready for the Arnold I see with those 170s haha

Thanks man...Yeah, Im pretty stoked about the bigger DB's. The gym Im at right now is only up to 100's so it blows lol.

nck219
11-19-08, 12:11 am
11/18- Back width

Barbell rows- 225 for 4 sets x 12 reps

Pullups- 5 sets x 10 reps

Close grip pulldowns-3 sets x 10 reps

Wide parallel grip pulldowns- 3 sets x 12 reps

Felt pretty decent today. Nothing crazy weight wise, just good reps. Left with a pretty good pump goin in the lats. Im gonna include barbell rows in my width workouts, cuz I dont think a back workout would be complete without them lol...Plus if i do them with rack pulls or deads on Thickness days, one or the other will suffer.

B Con
11-19-08, 8:44 am
Very solid back width day. Great work... reminds me of an Arnold back session with all those pull ups... nicely done Nick!

nck219
11-19-08, 9:06 am
Very solid back width day. Great work... reminds me of an Arnold back session with all those pull ups... nicely done Nick!

Thanks bro. A lot of my workouts are based around Arnolds stuff, and other oldschooler bodybuilders. Minus the 30+ sets a bodypart lol...

I drug my ass outta bed today to hit up some AM cardio. Oh how I love the stairmaster when its not even light outside yet lol. It felt pretty good though. Nothin like some morning cardio...

B Con
11-19-08, 9:16 am
Thanks bro. A lot of my workouts are based around Arnolds stuff, and other oldschooler bodybuilders. Minus the 30+ sets a bodypart lol...

I drug my ass outta bed today to hit up some AM cardio. Oh how I love the stairmaster when its not even light outside yet lol. It felt pretty good though. Nothin like some morning cardio...

I do the same thing with my workouts... the old school way is the way to go imho.

Nice work on the AM cardio... you got in there and got it done son... now I gotta do mine later today :(

Tron
11-19-08, 3:44 pm
Thanks bro. A lot of my workouts are based around Arnolds stuff, and other oldschooler bodybuilders. Minus the 30+ sets a bodypart lol...


Haha, no guts no glory!

nck219
11-19-08, 9:09 pm
11/19- Wheels

Leg ext's- 3 x 30 reps. 1 x 100

SM front squats s/s- 4 sets x 10 reps
Composite motion leg press-4 sets x 15 reps

Seated Leg curls- 5 sets x 8-12 reps

Lying leg curls- 3 sets x 6-8 reps

DB stiff leg deads- 4 sets x 8-10 reps

Calves-

SM standing calve raises- w/u's. one set of 365x12 reps

Seated calve raise- w/u's. one set of 180x16 reps

My knee felt a lil better today after a couple of ibuprofens. Still nothing heavy tho, jus lots of volume and reps. Everything feels like 400lbs after the 100 rep set on the extensions. This is the first good feeling workout Ive got in since I fucked up my knee.

nck219
11-20-08, 9:56 pm
11/20- Delts

DB presses- 4 sets x 10-15 reps. Finished with 100'sx10

Seated DB side laterals- 4 sets x 10-15 reps. Finished with a triple drop set

Reverse Pec Deck- 5 sets x 10-12 reps

Bent over cable laterals-3 x 15 reps


Cardio- 20 minutes on the stair master

Side note: Quads are sore as HELL!! lol. It feels damn good tho...

nck219
11-25-08, 9:06 am
sorry I havent posted in a few days...I was busy as hell. I went deer hunting and shot my first buck so that kinda tied up my whole weekend lol. I'll post up yesterdays workout as soon as I get done cookin my eggs...

nck219
11-25-08, 9:30 am
11/24- Chest and Biceps

Flat DB press- w/u's. 90'sx12,100'sx12, 120'sx8

Incline Smith machine- 185x12,225x12, 275x5 dropset to 225x10

Flat DB flyes- 40'sx15,50'sx12,60'sx12,70'sx12

Biceps-

Straight barbell curls-80x12,90x12,100x12,110x10

DB hammer curls- 50x10,60x10,70x10

Machine Preacher curls- 4 x 12 ( stack had no labeled weights lol)

Finished with 20 minutes on the treadmill...My back was still killing me from the weekend. Trying field dressing and dragging a 200lb buck through the woods for awhile and you'll see what I mean lol...It was a nice lil break from the gym though, and I felt pretty decent last night. I dont think I'll be able to work out at Ashley's new gym anymore. Its just not my kind of place. To top that off they wouldnt even give me a discount for being her fiance?! LoL. Im thinking of going to this other hardcore gym thats not too far from me. Its an old school place. A bit of a drive, but its pretty cheap...The DB's go up heavy enough that I dont ever have to worry about that lol.

B Con
11-25-08, 10:03 am
Good work on the first kill and your workout. You are killing it.

nck219
11-26-08, 8:55 am
Thanks B! Just doin the only thing I know to do...

nck219
11-26-08, 9:02 am
11/25- Back Width

Wide grip pulldowns- 5 sets x 10-15 reps

HS underhand pulldowns- 4 sets x 10 reps

underhand cable pulldowns- 3 sets x 12 reps

Pullups- 3 x 8

20 minutes on the elliptical...

Work was a freakin bitch today cuz of the short week. We hand to cram a bunch of stuff in and I ended up trimmin bushes all day. You could compare it to 8 hours of front raises and side laterals with a 20lb hedge trimmer lol. Needless to say I was pretty much fucked by the time I got to the gym but managed to get this workout in.

nck219
12-01-08, 11:23 pm
12/1- Chest and Tri's

Incline Barbell- w/u's, 265x5, 225x10, 185x12

Flat DB- 85'sx12, 90'sx12, 100'sx8

Dips s/s- 2 x10
HS incline- 2 x 10

Cable crossovers- 5 sets x 12

Tri's-

Rope ext's- 5 sets 12-20 reps

Skull crushers- 1 rest pause set. 10 reps, 6 reps

My workouts were all over the place last week and I lost track out what I did so Im jus startin over with this week. I threw in some Tri's bc thats one bodypart i missed last week. Thanksgiving was a shit show lol...Ashley and I ate so much food it was ridiculous. Needless to say we are both up a couple lbs from last week lol. Deffinately worth it though...

nck219
12-03-08, 12:40 am
12/2- Shoulders

SM shoulder press- 4 sets x 12-14 reps. Finished with 225x14 PR

DB side laterals- w/u's, 1 x 9, 6, 4 (rest pause set)

Bent over DB laterals- 3 sets x 12-15 reps

Cable side laterals with rope ext.- 4 sets x 15 reps (2 sets upright, 2 sets bent over)


Felt pretty good on the shoulder presses today. 225 is a normal working weight for me, but ive never got that many reps on it. Ive been dabbling with some HIT/DC type stuff lately... I finished up with some ab work...Blah.

nck219
12-08-08, 9:33 am
12/7- Chest and Tri's

Bench press- w/u's, 295x5, 225x11, 185x14

Incline DB press- 80'sx10, 90'sx10, 90'sx8

Cable crossovers-5 sets x 15 reps

Tri's-

Skullcrushers- 4 sets x 8-12 reps

Lying DB ext's- 4 sets x 6-8 reps

Another DB exercise that I cant even describe lol- 3 sets x 12 reps

B Con
12-08-08, 1:31 pm
Great past few sessions Nick. Keep pounding away at it broseph.

nck219
12-08-08, 11:15 pm
Thanks B. Work has been crazy lately, so Im just tryin to get them in when I can ...

nck219
12-08-08, 11:21 pm
12/8- Legs

Leg ext's- 5 x 30 reps

SM Front squats- 4 sets x 10 reps

Stiff Leg deads- 4 sets x 5-10 reps

Seated Hamstring curls- 5 sets x 8-15 reps

Calves-

Seated Calve raises- w/u's, 1 x 11 reps

Felt damn good to be doing legs again. I think the knee is getting a little better, I actually moved some weight tonight without it acting up too bad. It'll be awhile before I feel comfortable goin as heavy as I used to though...I threw in some abs at the end also. Forecast is showing for rain tomorrow, so hopefully I'll be able to stay at home and eat all day lol...

nck219
12-12-08, 10:22 pm
12/9- Shoulders

Overhead DB press- 5 sets x 6-12 reps

Standing DB side laterals- 4 sets x 10-12 reps

Rear delt cable laterals- 4 sets x 12-15 reps

5 sets for abs at the end with 30 min. of cardio...

nck219
12-12-08, 10:26 pm
12/12- Back and Traps

Wide grip pulldowns- 4 sets x 12 reps

Barbell rows s/s- 185x12, 225x12, 275x10
HS underhand pulldowns- 3 sets x 10

bent over rope cable rows- 3 sets x 15 reps

Incline DB rows- 2 sets x 10 reps

Underhand pulldowns- 2 sets x 10 reps

Traps-

SM shrugs- 135x20,225x15,315x12,405x12

45 min. of cardio...

nck219
12-14-08, 10:30 pm
12/13- Arms

DB curls- 5 sets x 8-15 reps. Worked up to 65'sx8

EZ bar preacher curls- 3 sets x 10-12 reps

Overhead Cable curl- 7 sets x 12-15 reps

Straight bar cable ext's- 5 sets x 10-20 reps

Overhead 1 arm DB ext's- 4 sets x 10-12 reps

Went easy on the Tri's bc I will be training them heavy on monday with chest...

nck219
12-14-08, 10:37 pm
12/14- Wheels

Leg ext's- 5 sets x 15-30 reps

SM front squats- 4 sets x 10 reps

Composite motion leg press- 3 sets x 20 reps

Stiff leg deads- 4 sets x 8-12 reps

Lying leg curls- 4 sets x 12-20 reps

Calves-

calve presses on machine leg press- w/u's, 1 x 13 reps

Seated calf raise- 1 x 11 reps

Another decent leg workout in the books. The knee is slowly getting better. It did start bothering me though on the leg press so I backed off the weight a lil bit. I worked up to 315x8 on the stiff legs, which I think might be a PR. Either way my legs are smoked from top to bottom and I love it...

nck219
12-16-08, 11:19 am
12/15- Chest and tri's

Incline press- w/u's, 255x5,x2,x2 (rest pause)

Machine press- w/u's, stack x 9

Incline DB flyes- w/u's, 65's x 11

DB pullovers- 3 x 10

Tri's-

Close grip bench- worked up to a heavy 5. Added a 3 board and worked down to a triple. 275x3

Lying DB ext's- 3 x 6-8 reps

Cable pushdowns- 5 sets x 12 reps (30 seconds rest)

Overhead machine ext's- 4 x 12 reps (30 seconds rest)

Todays workout was kinda off the wall...We decided to do another HIT type workout. Rest pause on the first exercise, forced reps and negatives on the others. Tri's we just went hard and heavy with some basics, the finished them off with a ridiculous pump. Also did 20 minutes on the treadmill...

nck219
12-17-08, 12:10 am
12/16- Shoulders and Traps

DB presses- 4 sets x 10-12 reps

HS shoulder press- 4 sets x 6-12 reps

Side laterals- 3 sets x 10 reps

Bent over side laterals- 3 sets x 12 reps

Upright rows- 3 sets x 10 reps

Traps-

DB shrugs- 4 sets x 10-12 reps. Finished with 170'sx10 PR

Trained at a new gym today...I absolutely love the Hammer strength shoulder press. They also have much bigger DB's there which was nice. It felt damn good to use some heavier weights. I think I might be switching over to this gym sometime in the future...Its more expensive and a farther drive. But they have tons of hammer strength machines and DB's up to 170's. They also have a chalk box and a ton of power racks. Deffinately had a good workout today...

nck219
12-18-08, 10:33 pm
12/18- Back and abs

wide grip pullups- 4 sets x 8-10 reps

old school tbar's- 4 sets x 10-12 reps

Underhand barbell rows- 3 sets x 10-12 reps

paralell grip pulldowns- 3 sets x 12 reps

bent over cable rows w/rope ext.- 7 sets x 12 reps (20-30 seconds rest)

Abs-
seated crunch machine- 4 sets x 20 reps
hanging leg raises- 3 sets x 15 reps

40 minutes of cardio...

B Con
12-19-08, 9:47 am
Thanks B. Work has been crazy lately, so Im just tryin to get them in when I can ...

Trust me I know the feeling. I've been swamped with work/Finals... just wrapped 'em up. For someone with a crazy work schedule you are putting in that work in the gym as well. Nicely done. Looking forward to some training...

nck219
12-19-08, 4:56 pm
Trust me I know the feeling. I've been swamped with work/Finals... just wrapped 'em up. For someone with a crazy work schedule you are putting in that work in the gym as well. Nicely done. Looking forward to some training...

Thanks B. Ya do what you gotta do...Nothin' that you dont know about there! Just picked up my venison at the meat processoring place...Almost 60lbs of ground venison and steaks. Plus another 20lbs of salami and jerkey on the way! Time to get huge...

nck219
12-20-08, 1:32 pm
12/19- Chest and Bi's

Flat bench- w/u's, 305x4, 225x12, 185x14

Incline HS- w/u's, 3pps+35 x 7 plus 2 forced reps and 2 negatives

low incline DB flyes- w/u, 70'sx 7

cable crossovers- 1 set x 11 reps

Bi's-

1 arm machine preacher curls- w/u's, 1 x 9 reps plus 2 forced reps

alt. DB hammer curls- w/u's, 1 x 7 reps each arms

Standing barbell curls- 1 x 11, 4, 2 (rest pause)

B Con
12-23-08, 9:15 am
Thanks B. Ya do what you gotta do...Nothin' that you dont know about there! Just picked up my venison at the meat processoring place...Almost 60lbs of ground venison and steaks. Plus another 20lbs of salami and jerkey on the way! Time to get huge...

Man oh man that sounds delicious... get 'cha grow on seriously.

Great looking chest session as well. Merry Christmas to you and Ashley and hope yall get some well deserved rest/good food/ family time.

nck219
12-23-08, 10:26 am
Man oh man that sounds delicious... get 'cha grow on seriously.

Great looking chest session as well. Merry Christmas to you and Ashley and hope yall get some well deserved rest/good food/ family time.

Im loving the venison...Im adding the ground venison to my eggs in the morning and steaks for dinner. Merry Christmas to you as well, B! Im so ready for the food. Im up to an all time high of 226 right now, so Im assuming by saturday I'll be at leeeast 230 lol...Congrats on gettin all the finals finished up also man.

nck219
12-23-08, 10:38 am
12/21- Legs


Leg ext's- 4 sets x 15-30 reps

Barbell front squats s/s- 4 sets x 10 reps
SM back squat- 4 sets x 10 reps

DB stiff legs- 4 sets x 10-12 reps

Seated leg curls- 5 sets x 8-15 reps

Calves-
Seated calves raise- w/u's, 1 set x 13 reps

Calve raises on machine leg press- w/u's- 1 sets x 22 reps

15 minutes of cardio just to get some blood flowing...Decent feeling workout. I had a pretty good pump going but my knee started bothering me on the back squats. I had to back off on the weight even more than I had planned. For some reason the front squats dont irritate the knee as much for me.

nck219
12-23-08, 10:47 am
12/22- Shoulders

SM military press s/s - w/u's , 185x12, 225x10, 235x10, 245x10
DB side laterals- 4 sets x 12.

Bent over DB laterals s/s- 4 sets x 10 reps
widegrip upright rows- 4 sets x 10 reps

I only had about 30 minutes today so it was nice and quick. My shoulders are actually sore as hell today! No work today so Im gonna try to figure out how to jam pack the rest of the week in before Christmas...

nck219
12-24-08, 3:47 am
12/23- Back

BO barbell rows- 135x15, 185x12, 225x12, 275x10, 315x6

HS underhand pulldowns- 3 x 10 reps

Cable rows- 3 sets x 12 reps. last set with the stack

3/4 DL's- 3 sets x 8-10 reps (315)

Wide grip pulldowns- 7 sets x 12 reps (20-30 seconds rest)

nck219
12-26-08, 10:01 pm
12/26- Chest and arms

Flat bench- 4 sets x 8-15 reps

Incline bench- 4 sets x 8-10 reps

Low incline DB flyes- 3 sets x 10 reps

Bi's-

EZ bar curls- 3 sets x 10 reps

DB hammer curls- 3 sets x 10 reps

1 arms cable preacher curls- 5 sets x 12 reps (20 seconds rest)

Tri's-

Straight bar pushdowns- 4 sets x 10-15 reps

Skull crushers- 3 sets x 10-12 reps

Overhead rope ext's- 5 sets x 12-20 reps. (30 seconds rest)

nck219
12-27-08, 3:35 pm
12/27- Wheels

leg ext's- 4 sets x 20 reps

Front squats- 4 sets x 6-12 reps

Stiff leg deads- 3 sets x 8-10 reps

Lying hamstring curls- 5 sets x 8-12 reps

Calves-
Seated calve raise- w/u's, 1 x 13 reps

machine leg press calve presses- w/u's, 1 x 22 reps

nck219
12-29-08, 9:09 pm
12/29- Shoulders

Seated side laterals- 30'sx12,35'sx10,40'sx10,40'sx10 drop set 25'sx10

Seated Military press- 5 sets x 8-12 reps. finished with 185x8

Cable side laterals- 3 sets x 12 reps

DB front raises- 2 sets x 10 reps

30 minutes of cardio....

Im gonna start hittin rear delts on back day for the hell of it...

nck219
12-31-08, 3:00 pm
12/31- Back and rear delts. Last workout for the year so I made it count...

Barbell rows- 4 sets. worked up to 275x10

DB rows- 3 sets. worked up to 170'sx8. PR

HS low row- 4 sets. worked up to 3ppsx12 and 4ppsx10. PR

Underhand pulldowns- 4 sets x 12 reps. stacks were numbered, not sure of the weight. Everything was heavy as hell by now lol...

Rear delts-

reverse pec deck- 4 sets x 10-12 reps

Bent over DB laterals- 3 sets x 10 reps

nck219
01-06-09, 6:55 pm
Alright I'm trying to play catch up here...We moved over the weekend so I havent had the internet. Moving combined with work Ive just been trying to get in my training when I can.

1/3- Chest, tri's, little bit of delts...

Incline HS- 5 sets. Finished with 2 sets at 4ppsx8

Flat DB press- 4 sets. Finished with 110'sx8 and 125'sx6

Flat HS iso press- 3 sets x 10-15 reps with a double drop set on the last one

Low Incline DB flyes- 3 sets. 50'sx12 on each set

Tri's-

BW dips s/s - 4 sets x 12 reps
Cable ext's.-4 sets x 12-15 reps

Seated Overhead ext's- 4 sets x 12-15 reps

Lying DB ext's- 3 sets x 10-12 reps

Delts-
Seated DB side laterals- 35'sx 12, 45'sx18 PR

nck219
01-06-09, 7:04 pm
1/6- Legs

Leg ext's.- 4 x 20

Front squats- 5 sets x 8-12 reps

Lying Leg curls- 5 sets x 10-15 reps

DB stiff legs- 2 sets x 12 reps

Calves

Machine leg press calve presses- w/u's, stack x 21 reps

Seated calve raises- w/u's, 205 x 10 reps

I took everything a little lighter today minus the calves...Yesterday we had to plant 14 tree's. All of them being 7-8 ft tall and around 200+lbs. Needless to say my back was pretty tender today...

nck219
01-08-09, 12:41 am
1/7- Back

Deadlifts- 5 sets x 5-10 reps. Worked up to 2 sets of 405x5

Underhand pulldowns- 3 sets x 10-12 reps

T-bar rows- 3 sets x 8-10 reps

DB rows- 2 sets x 12 reps

First time DL'n from the floor in a couple months...I was happy to still be able to pull 405 for some good reps. My knee was starting to bother me the last couple reps of each set tho. I'll prolly start throwing these back in the mix...

nck219
01-09-09, 8:14 pm
1/8- Shoulders and Arms

Side laterals- 5 sets x 10-12 reps

SM military press- 4 sets x 6-10 reps. Finished with 265x6. I think thats a PR...

Bent over DB laterals- 4 sets x 10 reps

Barbell curls s/s- 3 x 10-12
Cable ext's.-3 x 12-15

Incline DB curls- 3 sets x 10 reps

Skullcrushers- 3 sets x 10-12 reps

Machine preacher curls s/s- 5 sets x 12 reps No rest. just back and forth between the two.
Machine overhead ext's.- 5 sets x 12 reps Triple drop set on the last set for each...

Firedrake
01-09-09, 8:37 pm
Nice combinations! How's everything feeling after all that?

nck219
01-11-09, 10:29 pm
Nice combinations! How's everything feeling after all that?

Thanks Drake. Everything was pretty damn sore the next morning...lol

nck219
01-11-09, 10:32 pm
1/10- Chest

Incline DB press- 4 sets x 10-12 reps.

Flat Barbell press- 3 sets x 8-10 reps

Incline HS- 2 sets x 8-10 reps

Cable crossovers- 7sets x 12 reps (20 sec. rest)

Low incline DB flyes- 7 sets x 10-12 reps (20 sec. rest)

30 minutes of cardio...

B Con
01-11-09, 10:32 pm
Soreness = Growth big man. T minus 8 weeks. Get 'cha popcorn ready.

nck219
01-11-09, 10:42 pm
1/11- Legs

SM front squats- 4 sets x 8-12 reps. Finished with 225x8

Leg ext's- 5 sets x 15-20 reps. Finished with a triple drop set.

DB stiff legs - 4 sets x 12 reps.

Lying leg curls- w/u's, 1 set x 8 reps with the stack (PR). 1 set x 20 reps

Calves-

Seated calve raises- w/u's, 1 x 12 reps w/210.

20 minutes of cardio...

Im starting a diet now...Nothing crazy tho. Ive started adding cardio in at 20-30 minutes 6 days a week. Im gonna be doing some carb cycling... Low, medium, high. Repeat. Im just trying to keep it simple. Ill be cutting out the evening carbs except for post workout. We'll see how it goes...

Firedrake
01-12-09, 12:14 am
From those two workouts, it looks like you're planning to STAY sore. <grin> I look forward to your diet progress -- when do we get to see progress pics?

nck219
01-12-09, 9:58 pm
From those two workouts, it looks like you're planning to STAY sore. <grin> I look forward to your diet progress -- when do we get to see progress pics?

As B said....Soreness = growth. So ya, I'll be sore my whole life for all I care lol...I'll try to get some pictures up sometime soon. After 2 years of bulking Ive accumulated some unwanted bullshit lol so beware...lol

nck219
01-12-09, 10:07 pm
1/12- Back and Abs

Underhand pulldowns- 3 sets x 10-12 reps. Finished with the stack x 10.

Barbell rows- 3 sets x 10-12 reps. last was 315 x 10 (PR!)

old school T-bar's- 4 sets x 8-12 reps. Last set was 5 plates x 8

Medium Paral. grip cable rows- 3 sets x 12 reps

Wide grip pullups s/s- 3 sets x 10-12 reps
Hyperextensions- 3 sets x 15 reps

Abs

Hanging leg raises- 3 sets x 15 reps

Lying crunch machine- 3 sets x 15reps

30 minutes of cardio...

Felt like a fuckin bat out of hell today. I ripped through the back workout in about 45 minutes! Its time to kick it into high gear...I applied at Fed-ex last week and they already called me back for an interview so Im stoked about that. Just tryin to get some part-time stuff in till its time to start mowing grass again. And the meat processsing company called to tell me Ive got 20 lbs of deer salami and jerkey waitin for me tomorrow!

nck219
01-13-09, 11:53 am
Did another 30 minutes of cardio this morning...Alright so heres what the diet is lookin like.

Meal 1- 6 egg whites and 6 oz of ground venison. 1/2 to 1 cup of oatmeal depending on the day.

Meal 2- 9 oz of chicken and 1 medium sweet potato

Meal 3- 8 oz ground venison and 1/2 cup of brown rice

Meal 4- Post workout- 2 scoops of whey protein and 1/2 cup of oatmeal

Meal 5- 9 oz chicken and some celery and all natural PB

Meal 6- 8 oz. ground venison


Thats a basic guideline of what Im eatin each day. Sometimes I'll substitute a tuna pattie in there for one of the meals. My low carb days are around a 100 grams of carbs, medium days around 200, and high days around 350. The only meals with carbs that I'll alter for the different days are breakfast and post workout.

Tron
01-13-09, 1:21 pm
Did another 30 minutes of cardio this morning...Alright so heres what the diet is lookin like.

Meal 1- 6 egg whites and 6 oz of ground venison. 1/2 to 1 cup of oatmeal depending on the day.

Meal 2- 9 oz of chicken and 1 medium sweet potato

Meal 3- 8 oz ground venison and 1/2 cup of brown rice

Meal 4- Post workout- 2 scoops of whey protein and 1/2 cup of oatmeal

Meal 5- 9 oz chicken and some celery and all natural PB

Meal 6- 8 oz. ground venison


Thats a basic guideline of what Im eatin each day. Sometimes I'll substitute a tuna pattie in there for one of the meals. My low carb days are around a 100 grams of carbs, medium days around 200, and high days around 350. The only meals with carbs that I'll alter for the different days are breakfast and post workout.


Good shit right there. Solid.

nck219
01-13-09, 1:22 pm
Good shit right there. Solid.

Thanks bro...Im tryin to keep it kinda simple.

Firedrake
01-13-09, 6:59 pm
Good looking back day, good looking meals -- venison FTW!

nck219
01-13-09, 9:19 pm
Good looking back day, good looking meals -- venison FTW!

Thanks Drake. I love me some venison...Come Arnold time everyones gonna get to see what a venison fed country boy looks like lol.

nck219
01-13-09, 9:29 pm
1/13- Shoulders, Traps, Calves

Seated DB shoulder press- 4 sets x 8-12 reps

DB side laterals- 5 sets x 12 reps

Reverse Pec deck- 4 sets x 10-12 reps

Traps-

Barbell shrugs- 5 sets x 12-15 reps

Calves-

Machine leg press calve presses- w/u's, stack x 30 reps(PR) and then 4 continuous drop sets after that.

My right shoulder was botherin me a bit today so I didnt get to crazy with the weight. After the drop sets on the calves they were so cramped up I couldnt walk for a minute lol. Felt awesome...Big calves here we come! I can deffinately tell they are looking better since Ive been doing less sets, and more weight. BTW, the salami and jerkey I picked up today is fucking delicious!

Firedrake
01-14-09, 3:46 pm
Nice looking work on the shrugs -- so: the traps are okay, but the delts are hurting? It was good work, nonetheless.

As for calves -- if they're not hurting, they're not growing! <grin>

nck219
01-14-09, 3:52 pm
Nice looking work on the shrugs -- so: the traps are okay, but the delts are hurting? It was good work, nonetheless.

As for calves -- if they're not hurting, they're not growing! <grin>

Its the rotator cuff in the right shoulder. It gets a lil aggrivated from time to time. Traps are good tho, minus the fact that the could look a lil more like Johnnie Jacksons lol...
Calves = sore as fuck... LoL

nck219
01-14-09, 10:38 pm
Guns- Went back and forth between bi's and tri's...

Barbell curls w/olympic bar- 5 sets x 10-15 reps. Finished with 135 for 2 sets x 10 reps

Cable ext's- 4 sets x 12-15 reps. Finished with 2 sets of the stack for 12.

DB hammer curls- 4 sets x 8-15 reps. finished with 60'sx8 then ran down the rack with a quadruple drop set.

Close grip Bench- 4 sets x 8-10 reps. 225x10, then 8 and then a drop set.

1 arm cable preacher curls- 7 sets x 12 reps

Seated overhead rope cable ext's- 4 sets x 12 reps

Lying elbows out DB ext's s/s- 3 sets x 10 reps
lying db ext's-3 sets x 10 reps

Pumped like hell...My arms felt like they were bigger than my head. I think the 1 arm cable preacher curl is my favorite bicep exercise. Ridiculous mind-muscle connection on these...

nck219
01-16-09, 4:29 pm
1 /16- Wheels and abs

Leg ext's- 7 sets x 12-15 reps (20-30 seconds rest)

Front squats- w/u's, 1 balls out set x 10 reps.

Composite motion leg press- w/u's, 1 x 50

Lying leg curls- 2 x 15, 3 heavy sets x 8 reps

Seated leg curls- 7 x 12 (30 sec. rest)

Standing SM calve raises- w/u's, 1 x 12, 1 x 15

Seated calve raises- w/u's, 1 x 12 reps

Abs-

weighted kneeling crunches- 3 sets x 15 reps

Roman chair situps- 3 sets x 20 reps

20 minutes on the stairmaster...


This was a leg workout from hell...I turned 23 today, and I wanted to start it off right. I had to take a 5 min. break after the 50 repper bc I couldnt walk. Pre-exhausting with the FST-7 was the shit... After the front squats my quads were completely fried..This was deffinately my best leg workout since my knee injury. Time to eat and rest, and get ready for the big ABC tomorrow. I'll make sure and get some pictures and post them up.

Firedrake
01-16-09, 7:57 pm
Now THAT'S the way to celebrate -- balls out on leg day! Nice work!

Oh, and by the way: Happy Birthday!

nck219
01-16-09, 8:16 pm
Now THAT'S the way to celebrate -- balls out on leg day! Nice work!

Oh, and by the way: Happy Birthday!

Thanks bro, I appreciate it. The soreness hasnt kicked in yet, they just feel kinda numb lol.

Tron
01-17-09, 9:54 pm
One word for today... ouch.


Austrian Death Machine (http://www.myspace.com/austriandeathmachine)

nck219
01-18-09, 12:19 pm
1/17- Chest and Bi's at the ABC

Incline DB press- w/u's, 90'sx10, 100'sx10, 120'sx5, 110'sx8

Flat HS iso press- 1ppsx12,2ppsx12,3ppsx10

Incline Barbell press-135x12,185x10,225x8

Pec deck- 7 sets x 12-15 reps (30 sec rest)

Bi's-

Alt. DB curls- w/u's, 45'sx10, 55'sx10, 60'sx 7

Machine preacher curls- 4 sets x 10-12 reps

Barbell curls- 1 warm up set, 1 balls out set x 12 reps

B Con
01-18-09, 8:40 pm
Hell yeah Nick. Putting in A LOT of work. Glad to see the FST-7 techniques involved as well. Keep up the great work and looking forward to the Arnold. PM me where and Ashley are staying and so forth.

nck219
01-18-09, 8:58 pm
Hell yeah Nick. Putting in A LOT of work. Glad to see the FST-7 techniques involved as well. Keep up the great work and looking forward to the Arnold. PM me where and Ashley are staying and so forth.

Thanks bro. The pre-exhausting with it was brutal. PM sent...

nck219
01-19-09, 4:41 pm
1/19- Back and Abs

Wide grip pullups- 3 sets x 10 reps

Deadlifts- 4 sets x 5-10 reps

Underhand pulldowns- 4 sets x 10-12 reps

Barbell rows- 4 sets x 10-12 reps

Cable rows- 3 sets x 12 reps

Abs- 4 sets of hanging leg raises

Firedrake
01-19-09, 9:58 pm
Great looking work yesterday and . . . numbers for today?

You're doing some good work in here; your consistent and focused -- bound to make those dues pay off!

nck219
01-19-09, 11:41 pm
Great looking work yesterday and . . . numbers for today?

You're doing some good work in here; your consistent and focused -- bound to make those dues pay off!

Thanks bro. Nothin special on the numbers today. I was in a hurry runnin off to my second job so I didnt even post them. 405 on the deads, 250 on the barbell rows...Stacks on the PD's on the cable rows...I didnt push on any PRs today bc Im started a new evening job at Fedex loading the trucks. My lower back is feelin it already man.

nck219
01-20-09, 4:50 pm
1/20- Shoulders and Traps

HS shoulder press- 1ppsx15,2ppsx12,2 + 25 pps x 8, 3ppsx 6

Side laterals- 2 sets of triple drop sets of 45's, 35's, and 25's. 8-12 reps on each.

Clean and presses- 3 sets x 10 reps w/135lbs

Incline rear delt laterals- 4 sets x 12 reps

Traps-

DB shrugs- 4 sets x 12-15 reps. 100'sx15, 135'sx 15, 170'sx12, 170'sx12

20 minutes of cardio...Felt pretty decent today. Im still tryin to adjust to working out earlier in the day. I trained at the gym Ashley trains at today. Im still considering on joining, its just a lil more than I would like to pay... But they have lots of HS equipment, 4 power racks and db's up to 170's. Gotta eat and rest before I have to go load 100lb boxes on trucks in a few hours. My back is deffinately feelin it from last night. Theres a big difference in between deadlifting 405 and loading a couple hundred boxes, let alone both in the same day lol...

C.Coronato
01-20-09, 4:54 pm
damn with that job your not gonna have to workout much longer. haha. looking good brother.

nck219
01-20-09, 5:04 pm
damn with that job your not gonna have to workout much longer. haha. looking good brother.

Haha thanks bro...I know it. I was doin a low carb diet but I think Im gonna bump them up just a lil bit and maybe scale back on the cardio some. Dont wanna get too beat down lol...

nck219
01-23-09, 4:54 pm
1/23- Chest and Arms

Incline Barbell press- 4 sets x 8-10 reps

Flat machine press- 4 sets x 10-12 reps

Low incline DB flyes- 4 sets x 10-12 reps

Barbell curls s/s- 3 sets x 10 reps
Rope ext's- 3 sets x 15 reps

Seated DB curls s/s- 3 sets x 10 reps
Close grip bench- 3 sets x 10-12 reps

1 arm cable preacher curls- 5 sets x 12 reps (20 sec. rest)

Reverse cable ext's.- 3 sets x 12 reps

Ive been out of the gym for a couple days. This new job is fucking kickin my ass. Each morning I feel like a got hit by a truck, and it just doesnt go away...Today honestly felt like shit in the gym. My numbers were down from normal, and even those numbers felt heavy as fuck. My bodyweight is going down too...Ive upped my carbs back up , Im pretty much eating alteast 30-50 grams with each meal. I guess for now, Im just gonna work out on the weekends, then try to get in twice during the week. Im just wondering if Im not even recovering from work, then how I am gonna recover from a workout on top of that? O well...

Firedrake
01-23-09, 7:59 pm
It takes time to adjust to a new job -- especially an intensely physical one. Adjusting your diet may help, and tweaking your workout a little may also help. Play it by ear!

Ya got good looking volume this morning, though!

Ashley_Brand
01-23-09, 8:22 pm
I know you can do it; hang in there.

nck219
01-23-09, 10:48 pm
It takes time to adjust to a new job -- especially an intensely physical one. Adjusting your diet may help, and tweaking your workout a little may also help. Play it by ear!

Ya got good looking volume this morning, though!

Thanks Drake. Im just gonna keep truckin...


I know you can do it; hang in there.

Thanks Ash. I know I can too, but fuck my back is killin me lol....

Tron
01-23-09, 11:28 pm
Ive been out of the gym for a couple days. This new job is fucking kickin my ass. Each morning I feel like a got hit by a truck, and it just doesnt go away...Today honestly felt like shit in the gym. My numbers were down from normal, and even those numbers felt heavy as fuck. My bodyweight is going down too...Ive upped my carbs back up , Im pretty much eating alteast 30-50 grams with each meal. I guess for now, Im just gonna work out on the weekends, then try to get in twice during the week. Im just wondering if Im not even recovering from work, then how I am gonna recover from a workout on top of that? O well...

The body is really adaptive, bro... but if the mind ain't in it, you aren't gonna do it. Just keep chugging along and chin up. You gonna let FedEx kick your ass? That AIN'T the Nick I know.

nck219
01-24-09, 8:08 pm
The body is really adaptive, bro... but if the mind ain't in it, you aren't gonna do it. Just keep chugging along and chin up. You gonna let FedEx kick your ass? That AIN'T the Nick I know.

Thanks for the words of encouragement bro...I appreciate it.

nck219
01-24-09, 8:13 pm
1/24- Legs

Leg ext's- 7 sets x 15 reps(30 sec rest)

1 leg composite motion leg press- 3 sets x 8 reps on each leg

SM front squats- 3 sets x 8-10 reps

DB stiff leg DL's- 5 sets x 15 reps

Calves-

Seated calve raises- 4 sets x 12 reps

Abs-

Hangin leg raises- 4 sets x 12-15 reps

Seated crunch machine- 4 sets x 20 reps


Tried to pre-exhaust a lot today bc my back is on hurt mode...I got a pretty good pump going tho. I took it easy on the ham's cuz they are also really sore already. I finished up with 15 minutes on the stairmaster...

naturalguy
01-24-09, 9:15 pm
N,

Good to see you training hard, I look forward to seeing at the Cage in a few weeks.

nck219
01-25-09, 2:32 am
N,

Good to see you training hard, I look forward to seeing at the Cage in a few weeks.

Thanks NG! Nice to see ya stoppin in here. I look forward to seein you as well big man. Ashley and I are stoked as can be for the Cage!

nck219
01-25-09, 6:48 pm
1/25- Cardio....

30 minutes on the treadmill and 15 on the stairmaster...

Tron
01-25-09, 11:04 pm
1/25- Cardio....

30 minutes on the treadmill and 15 on the stairmaster...

Eww! The dreaded C!

nck219
01-26-09, 9:23 pm
1/26- Back

Deadlifts- 4 sets x 5-12 reps. Finished with 405x5

Paralell grip pulldowns- 4 sets x 12 reps. worked up to the stack x 12 reps.

Barbell rows- 3 sets x 12 reps w/225

Bent over cable rows w/rope ext.- 7 sets x 12 reps

Finished with 20 minutes on the bike. The back is still pretty tender from last week. I took it kinda easy today, just feelin the movements and tryin to get a good pump...

nck219
01-27-09, 5:41 pm
1/27- Shoulders, Traps, Abs, and calves...

SM military presses- w/u's, 185x12, 225x10, 235x10 drop set to 185x10, down to 135x12

Seated DB side laterals- 30'sx12, 40'sx 12, 40'sx12, 45'sx12

Bent over db laterals- 4 sets x 12 reps w/35's.

Incline barbell raises- 5 sets x 12 reps (20 sec. rest)

Traps

Barbell shrugs- 135x15,225x15, 315x15

DB shrugs- 1 balls out set x 20 reps

Abs- 5 sets x 20 reps on lying crunch machine

Finished with 20 min. of cardio...I tried a couple new things today for shoulders. On the bent over laterals, I rested my forehead on and incline bench pad to keep my body stationary. Fucking smoked my rear delts...The incline barbell raises were just a normal barbell front raise, but lying facedown on an incline bench. I took it kinda easy on the traps cuz my lower back was killin me...

Firedrake
01-28-09, 12:04 am
You're wise to take care of the lower back (I know . . . I keep repeating myself), and the rest of the day looks solid! I've never tried the BB Front Raises on an incline bench -- laying forward on it, or face up?

nck219
01-29-09, 12:39 pm
You're wise to take care of the lower back (I know . . . I keep repeating myself), and the rest of the day looks solid! I've never tried the BB Front Raises on an incline bench -- laying forward on it, or face up?

Thanks bro. Laying facedown on it...Same way like if you were gonna do DB rows lying on it, or DB rear laterals . Ive been out for a few days...We were smoked by a snow/ice storm over the past few days. Over 75,000 w/o power in are area. Luckily ours has been turned back on.

nck219
01-29-09, 10:41 pm
1/29- Chest

Incline Barbell press- w/u's, 185x12,225x10,245x6

Flat DB press- w/u's, 3 x 10 w/ 100's

Incline HS- 2ppsx15, 3ppsx12, 3+25 pps x 10

Cable crossovers- 7 x 12 reps (20 sec rest)

Yesterdays eating was aalll sorts of fucked up due to the power outages from this damn ice storm. We lost power for almost a full day, so it was basically a full day of messed up eating. I felt kinda weak today in the gym, so I moved thru the workout real fast and got pumped as hell. The workout was done in about 35-40 min. I finished up with 20 minutes on the elliptical. Also hit up cardio this morning, 20 min. on the stairmaster and did some abs too.

nck219
01-31-09, 10:37 am
1/30- Arms

Barbell curls- 4 sets x 8-12 reps. Last set did a double drop set

EZ bar spider curls- 3 sets x 12 reps

Machine preacher curls- 3 sets x 12-15 reps w/a triple drop set on the last set

DB concentration curls- 5 sets x 12 reps (20 sec rest)

Rope cable ext's- 4 sets x 10-20 reps. Double drop set on the last set

SM close grip bench- 4 sets x 12 reps. 275x12 last set (PR)

2arm overhead DB ext's- 3 sets x 15 reps

Last night was kind of a random arm workout...A couple of people were in my way so I had to jump around and improvise. Nothing on biceps felt very good, for some reason my wrist and forearms were botherin me. I took it fairly light and upped the intensity with some drop sets. Tri's felt a little better, the PR on the close grip came out of no where lol. Gonna try to hit some legs later today!

nck219
01-31-09, 6:16 pm
1/31- Wheels

Warm up- 10 min. on treadmill, 10 min of stretching, 3 x 20 on leg ext's.

Leg press- 3ppsx25,4ppsx20,6ppsx20,8ppsx20

Leg ext's- 7 sets x 12-15 reps. (20 sec rest)

Hack squats- 3 sets x 15-20 reps. 2pps takin it deep as I could go...

Seated leg curls- 5 sets x 12 reps

DB stiff legs- 3 sets x 12 reps

Calves-

Leg press machine calve presses- 5 sets x 20-30 reps

Seated calve raises- 1 double drop set to burn em out...

This was the first day Ive been able to leg press or hack squat in close to 4 months. My knee is still bothering me, so I didnt go as heavy. As long as I take it slow and concentrate on the quads, and not just PUSHING the weight. The pump after the FST-7 on the leg ext. was ridiculous. 2 pps on the hack squat felt like 5 after those lol...The leg workouts are starting to get better, and frankly, Im pretty fucking stoked about it.

nck219
02-01-09, 12:34 pm
2/1- A.M. abs and 30 min. of cardio...

Tron
02-01-09, 1:19 pm
This was the first day Ive been able to leg press or hack squat in close to 4 months. My knee is still bothering me, so I didnt go as heavy. As long as I take it slow and concentrate on the quads, and not just PUSHING the weight. The pump after the FST-7 on the leg ext. was ridiculous. 2 pps on the hack squat felt like 5 after those lol...The leg workouts are starting to get better, and frankly, Im pretty fucking stoked about it.

Toldja no reason to get down... Just stay determined and keep on keeping on. It's the weak that quit...

nck219
02-02-09, 9:19 pm
Toldja no reason to get down... Just stay determined and keep on keeping on. It's the weak that quit...

Thanks bro...I refuse to be WEAK. By the way I think I saw you walkin around campus yesterday... Tell me you werent wearing a North Carolina hat on UE's campus lol.

nck219
02-02-09, 9:22 pm
2/02- Back

Wide grip pullups- 1 x 15 reps, 3 sets x 12 reps

Barbell rows- 5 sets. Worked up to 275x12, then hit 225x20

T-bar rows- 4 sets x 8-12 reps. finished with 6plates x 8

Underhand pulldowns- 4 sets x 10-12 reps

1 arm preacher curls- 5 sets x 10-12 reps (20-30 sec rest)

nck219
02-03-09, 9:55 pm
2/3- Chest

Incline barbell press- w/u's, 185x12,225x10,245x6

Flat barbell press- w/u's, 225x10,245x8,225x10

Low incline DB flyes- 40'sx12, 50'sx12,60'sx12

Weighted Dips- 3 sets x 12 reps w/50lbs

Cable crossovers- 7 sets x 12-15 reps ( 20-30 sec rest)

30 minutes on the treadmill....

nck219
02-04-09, 8:47 pm
2/4- Shoulders, Traps, and abs

Seated DB presses- 4 sets x 8-15 reps. Worked up to 100'sx8

Standing DB side laterals- 4 sets x 10-15 reps. Worked up to 2 sets of 50x10, then a triple drop set

Reverse pec deck- 4 sets x 12 reps

DB shrugs- w/u's, 3 sets x 12 reps w/150's

Roman chair situps- 4 sets x 25 reps

20 minutes on the stairmaster...

Tron
02-05-09, 11:58 pm
Thanks bro...I refuse to be WEAK. By the way I think I saw you walkin around campus yesterday... Tell me you werent wearing a North Carolina hat on UE's campus lol.

Dude, I always sport the UNC hat! I go to UE for academics... If I wanted sports I wouldn't be here, hahaha! I have two of them and when one gets dirty I wash it and wear the other.

B Con
02-06-09, 6:55 am
Damn Nick you're straight killing it. Just remember the Arnold is right around the corner... time to get serious! :)

Solid fucking sessions....as always.

nck219
02-06-09, 9:21 am
Dude, I always sport the UNC hat! I go to UE for academics... If I wanted sports I wouldn't be here, hahaha! I have two of them and when one gets dirty I wash it and wear the other.

LoL rock on man...I knew that was you! When are we gonna hit up the gym again?


Damn Nick you're straight killing it. Just remember the Arnold is right around the corner... time to get serious! :)

Solid fucking sessions....as always.

Thanks B! I do it the only way I know how to do it lol. Im so fuckin ready for the Arnold bro! Ashley and I are stoked...Only like 4 weeks left!

Ashley_Brand
02-06-09, 5:59 pm
my avatars cooler ;)

Tron
02-06-09, 6:47 pm
LoL rock on man...I knew that was you! When are we gonna hit up the gym again?

Say the word and I'll come running... Oh! And I noticed 4 out of place DBs at UE today... apparently they FINALLY got something bigger than 80s... There is a set of 105s and a set of 110s.... Looks like I'm gonna hit the ground running come Monday. "Light weight, wooo!"

nck219
02-08-09, 8:57 pm
Say the word and I'll come running... Oh! And I noticed 4 out of place DBs at UE today... apparently they FINALLY got something bigger than 80s... There is a set of 105s and a set of 110s.... Looks like I'm gonna hit the ground running come Monday. "Light weight, wooo!"

Thats awesome man! So now when I check out your journey it will be 110's across the board right? Aint nuthin to it but to do it... LoL

nck219
02-08-09, 9:19 pm
2/8- Wheels

Warm ups- 4 sets on the leg ext.

Front squats- 6 sets x 8-20 reps. Worked up to a PR of 225x8 and drop setted to 135x20

Leg press- 4 sets x 12-15 reps. Finished with 10ppsx12 reps

Lying leg curls- 4 sets x 10-12 reps

DB stiff legs- 4 sets x 10-15 reps. Worked up to 110'sx10 PR

This workout came out of no where today. Ive been in Kentucky helping my relatives clean up the mess from the ice storm that we got. We spent all day Friday and Saturday cutting up trees and hauling off debree. Their front yard looked like a war zone. Just to give you an idea of the amount of shit we cleaned up; they had recieved 10 and 12 THOUSAND dollar estimates on cleaning it all up!! We were all spent by the end of the weekend...Somehow still managed to get this workout in today. PR's on the front squat and the stiff legs. The leg press wasnt a PR, but its been a LONG time since Ive hit anything close to that. My knee is still bothering me, but as long as I keep it wrapped up I can kinda work thru it...

Tron
02-08-09, 10:29 pm
Thats awesome man! So now when I check out your journey it will be 110's across the board right? Aint nuthin to it but to do it... LoL

Hahaha, no... not the 110s.... it's the 105s! Damn man... what you think I'm a machine like everybody else?


My knee is still bothering me, but as long as I keep it wrapped up I can kinda work thru it...

Answers my question... is it still progressing though?

nck219
02-08-09, 11:56 pm
Hahaha, no... not the 110s.... it's the 105s! Damn man... what you think I'm a machine like everybody else?

Well of course I would think that...Look at it this way; its only 5 more pounds on each side. Might as well go with the 110's... LoL

Answers my question... is it still progressing though?

Its deffinately progressing. For the most part it only bothers me while Im training legs. It used to bother me every damn day...

Firedrake
02-09-09, 1:38 am
Its deffinately progressing. For the most part it only bothers me while Im training legs. It used to bother me every damn day...

It's always the last steps of healing that are the most frustrating, because you keep expecting things to be "all better", and they aren't. It matters not the injury or the level thereof, the last little bit is the hardest to get through.

I'm glad of the continued progress . . .

B Con
02-09-09, 6:55 am
Hope your knee gets better...

Damn sounded like a lot of mess from the ice storm...

Solid looking leg day Nick. Good luck walking... :)

nck219
02-09-09, 9:36 am
It's always the last steps of healing that are the most frustrating, because you keep expecting things to be "all better", and they aren't. It matters not the injury or the level thereof, the last little bit is the hardest to get through.

I'm glad of the continued progress . . .

Thanks for the encouragement Drake. Thats the truth bro...The closer I get, its just that much harder to wait till 100%.


Hope your knee gets better...

Damn sounded like a lot of mess from the ice storm...

Solid looking leg day Nick. Good luck walking... :)

Thanks bro. It was deffinately a mess lol. Im just glad I can hit the leg press again...

Tron
02-09-09, 11:14 am
Its deffinately progressing. For the most part it only bothers me while Im training legs. It used to bother me every damn day...

Good, then that's all that matters. Keep it moving in the right direction, man.

nck219
02-09-09, 11:57 pm
2/9- Chest and Arms

Incline DB press- 4 sets x 12-15 reps. worked up to a couple sets at 100'sx12

Flat barbell press- 4 sets x 6-12 reps. Finished with 255x10 and 275x6

Incline DB flyes s/s- 3 sets w/55'sx12 reps
Dips- 3 sets x 10-12 reps

Pec deck-4 sets x 12 reps

Arms-

Barbell curls s/s- 4 sets x 10-15 reps. Up to 115x10 and then dropped back down to 95x15
Rope ext's.- 4 sets x 12-20 reps

Incline DB curls s/s-3 sets x 10 reps
Skull crushers- 3 sets x 10 reps

1 arm cable preacher curls- 7 sets x 10-12 reps (30 sec rest)

1 arm reverse cable ext's- 7 sets x 12 reps

Finished up to 20 min on the treadmill and some abs...I threw arms in with chest today bc I skipped them last week. Chest felt pretty solid; I need to start training at the other gym on chest day so I can start going higher on the incline DB's. The flat bench still felt fairly strong considering the incline work before hand. Lots of supersets today, my whole upperbody felt supersized.

nck219
02-10-09, 4:51 pm
2/10- Back and calves. Today was fucking awful, felt like shit and everything ached...

Deadlifts- 4 sets x 5-10 reps

Barbell rows- 4 sets x 10 reps

Pullups- 3 sets x 10 reps

Cable rows- 3 sets x 12 reps

Seated calve raise- w/u's, 1 x 13 reps

Machine leg press calve presses- w/u's, 1 x 17 reps

Today sucked...Plain and simple. I think throwing arms in yesterday was a bad idea; I feel overtrained. I ran thru this workout with a very quick pace, still got a good pump going but wasnt feelin anything heavy. Ashley and I both have had a stomach ache lately, so hopefully after tomorrow as a rest day I'll be back to normal on Thursday...

Ashley_Brand
02-11-09, 12:02 am
2/10- Back and calves. Today was fucking awful, felt like shit and everything ached..

Today sucked...Plain and simple. I think throwing arms in yesterday was a bad idea; I feel overtrained. I ran thru this workout with a very quick pace, still got a good pump going but wasnt feelin anything heavy. Ashley and I both have had a stomach ache lately, so hopefully after tomorrow as a rest day I'll be back to normal on Thursday...

It's gotta have something to do with this freaking weather. I hate it. I havent felt this bad in awhile. I dont freaking have time to feel bad!!! Screw em'... lets move.

nck219
02-11-09, 11:20 pm
2/11- Shoulders, Traps, Abs

DB side laterals- 5 sets x 10-12 reps. Worked up to 50'sx10, then drop setted to 35'sx10

SM behind the neck military press- 4 sets x 10 reps. Finished with 225x10

Bent over DB laterals- 4 sets x 12 reps. 35's on each set.

Cable side laterals- 2 sets x 10-12 reps

Wide grip upright rows-7 sets x 10-12 reps (20-30 sec rest)

Traps-

SM shrugs- 4 sets x 10-12 reps. Finished with 405x10

Finished up to some abs and 30 minutes on the treadmill...

B Con
02-12-09, 8:48 am
Hell yeah Nick destroying the delts and traps. You're gonna be nice and wide for the Arnold.

nck219
02-13-09, 11:10 pm
Hell yeah Nick destroying the delts and traps. You're gonna be nice and wide for the Arnold.

Thanks bro...I plan on it.

nck219
02-13-09, 11:23 pm
2/13- Wheels

Leg ext's- 7 sets x 12-15 reps (20-30 sec. rest)

Leg press- w/u's, 5ppsx12, 6ppsx12, 7ppsx12 and then a quadruple drop set to 6pps,5pps,4pps,and 3pps for 10 reps each.

Hack squats- 2ppsx15,3ppsx12,4ppsx8 drop set back down to 2ppsx12

Glute ham raises- 4 sets x 6-10 reps

Sumo stiff legs- 4 sets x 10 reps w/225. 2 extra sets conventional stiff legs off 3 inch box

Lying leg curls- 7 sets x 10

20 min on the treadmill...Fucking spent. Ridiculous pump and my knee's were buckling while on my way out of the gym...

nck219
02-14-09, 10:27 pm
2/14- Arms

Alt. DB curls- 4 sets x 10-12 reps. Worked up to 55'sx10

Barbell curls- 2 sets x 10 reps

DB hammer curls- 2 sets x 8-10 reps

1 arm cable preacher curls-7 sets x 12 reps (20 sec rest)

Rope ext's- 3 sets x 30 reps (explained later...)

CG bp- 4 sets x 10 reps

Overhead cable ext's.- 3 sets x 15 reps

Dip machine- 2 sets x 15-20 reps. each set was also drop setted...

The rope ext's I did went like this...Say the first set you start at 100lbs. U do 10 reps with 100, 10 with 120, and 10 with 130. Thats one set. The next set you start 10lbs higher, at 110, then follow with 120,and 130 for 10 reps a piece...You get the idea. Ridiculous pump.

nck219
02-16-09, 5:09 pm
2/16- Back

Wide grip pulldowns- 4 sets x 10-20 reps

Reverse grip barbell rows- 4 sets x 10-12 reps

Para. close grip pulldowns- 3 sets x 12 reps

Rack pulls- 4 sets x 10-12 reps

Machine rows- 7 sets x 12 reps

30 min. of cardio...

nck219
02-17-09, 9:31 pm
2/17- Chest

Flat bench-w/u's, 4 sets x 6-10 reps

Incline DB press- 3 sets x 8-10 reps

Incline DB flyes- 3 sets x 10-12 reps

Cable crossovers- 7 sets x 12 reps

Firedrake
02-17-09, 10:01 pm
One takes it you got a good pump from all that? Looks like a solid workout, bro.

nck219
02-18-09, 3:14 pm
Haha deffinately bro. Thanks.

nck219
02-18-09, 3:19 pm
2/18- Shoulders and Traps

SM military press- w/u's, 4 sets x 8-12 reps. Finished with 265x8 (PR)

Seated side laterals- 5 sets x 10-12 reps.

Incline DB rear laterals- 4 sets x 12 reps

Standing cable rear delt laterals- 5 sets x 12-15 reps

DB shrugs- 3 sets x 20 reps

20 min. of cardio...

nck219
02-21-09, 11:44 pm
2/20- Arms

EZ bar curls- w/u's, 4 sets x 10-12 reps. Worked up to 140x10

Incline DB curls- 3 sets x 8-10 reps. 50's for each set...

Straight bar cable curls- 3 sets w/the stack x 12 reps

1 arm machine preacher curls- 7 sets x 12 reps

Close grip bench- 4 sets x 10-12 reps. Finished with 245x10

Cable ext's.-4 sets x 12-15 reps

Single arm Overhead DB ext's.-3 sets x 12 reps

Skull crushers- 1 balls out set x 20 reps w/100lbs

nck219
02-21-09, 11:47 pm
2/21- Wheels

Leg ext's- 3 sets x 30 reps

Front squats(narrow stance, ass to calves)- 4 sets x 10-12 reps. Finished with 225x10

1 legged composite motion leg press- 4 sets x 12 reps

Seated leg curls- 4 sets x 15 reps

Lying leg curls- 3 sets x 12 reps

Calves-

Seated calve raises- w/u's- 1 sets x 15 reps w/205 (PR)

Machine leg press calve presses- w/u's, 1 set x 18 reps w/the stack.

Firedrake
02-22-09, 1:13 am
Great leg day! That one legged leg press can be killer!

nck219
02-25-09, 11:26 pm
Thanks drake. It deffinately was killer...

nck219
02-25-09, 11:31 pm
Tryin to play catch up here...I'll be kinda in and out for the next few weeks. I dont have a computer any more so I'll only be able to check in a few times a week.

2/23- Chest

Incline bench- 4 sets x 8-12 reps. Finished with 265x8

Flat DB press- 3 sets x 10-12 reps.

Incline HS- 3 sets x 15-20 reps

Cable crossovers- 7 sets x 12 reps

2/24- Back

Pull ups- 4 sets x 12 reps

Rack deads- 5 sets x 6-8 reps. Finished with 405x6

T-bar rows- 3 sets x 10-12 reps

Underhand PD- 3 sets x 12 reps

Seated cable rows- 3 sets x 12 reps

2/25- Shoulders and traps

SM military press- 5 sets x 5-12 reps. Finished with 275x5

Side laterals- 4 sets x 10-12 reps

Bent over laterals- 4 sets x 12 reps

Barbell shrugs- 4 sets x 12 reps

NJC_Manhattan
02-25-09, 11:54 pm
Tryin to play catch up here...I'll be kinda in and out for the next few weeks. I dont have a computer any more so I'll only be able to check in a few times a week.

2/23- Chest

Incline bench- 4 sets x 8-12 reps. Finished with 265x8

Flat DB press- 3 sets x 10-12 reps.

Incline HS- 3 sets x 15-20 reps

Cable crossovers- 7 sets x 12 reps

2/24- Back

Pull ups- 4 sets x 12 reps

Rack deads- 5 sets x 6-8 reps. Finished with 405x6

T-bar rows- 3 sets x 10-12 reps

Underhand PD- 3 sets x 12 reps

Seated cable rows- 3 sets x 12 reps

2/25- Shoulders and traps

SM military press- 5 sets x 5-12 reps. Finished with 275x5

Side laterals- 4 sets x 10-12 reps

Bent over laterals- 4 sets x 12 reps

Barbell shrugs- 4 sets x 12 reps

Looks good to me.

nck219
02-26-09, 12:09 am
Looks good to me.

Thanks bro...

Tron
02-28-09, 12:59 am
That's the way to lift, my friend.

nck219
02-28-09, 5:59 pm
[QUOTE=Tron;651322]That's the way to lift, my friend.[/QUOTE

Thanks Gavin. Be prepared for a hellacious session when you get back from SB...

nck219
02-28-09, 6:02 pm
2/27- Wheels

Leg ext's s/s-4 sets x 15 reps
Hack squats-4 sets x 8-12 reps. Finished up with 4pps x 8

SM front squats- 3 sets x 12 reps. Ass to the fuckin grass...

Stiff leg deads- 4 sets x 10-12 reps. Last set was 315x10

Lying leg curls- 4 sets x 10-12 reps

Calves-

Seated calf raise- w/u's, 1 x 14 reps

Machine leg press calve presses- w/u's, 1 x 18 reps

20 min on the treadmill...

Tron
03-01-09, 4:45 pm
Thanks Gavin. Be prepared for a hellacious session when you get back from SB...

Salivating at the though.

nck219
03-03-09, 9:58 am
3/2- Chest and Bi's

Incline Barbell- 5 sets x 6-12 reps. 275x6 on the last set (PR)

Incline HS- 3 sets x 8-12 reps. 4ppsx8

Flat DB flyes- 3 sets x 10 reps. 70'sx10

cable crossovers- 7 sets x 12 reps

Barbell curls- 4 sets x 6-12 reps

Standing DB curls- 3 sets x 7-10 reps

Standing high cable curls- 4 sets x 12 reps

nck219
03-03-09, 9:27 pm
3/3- Back

Rack pulls- 5 sets x 8-12 reps. 405x8 on last set...

HS underhand pd's- 3 sets x 8-12 reps. last set hit a drop set

Barbell rows- 4 sets x 12 reps

Wide grip pulldowns- 4 sets x 10-12 reps

20 minutes on the treadmill...

nck219
03-05-09, 4:24 pm
3/5- Delts and Tris

DB shoulder press- 4 sets x 10-15 reps. 100'sx11 (PR)

DB side laterals- 4 sets x 8-20 reps.

Wide grip upright rows- 3 sets x 10-12 reps

Reverse pec deck- 3 sets x 20 reps

Tri's-

Close grip bench- 4 sets x 10-12 reps

Overhead DB ext's- 3 sets x 12-15 reps

Cable ext's- 4 sets x 12-15 reps

Skull crushers- 5 sets x 10 reps

Tron
03-05-09, 8:03 pm
Looking good, Nick. I finally got to where I need to up the squat weight. Been a long day coming! What we looking to lift next weekend?

nck219
03-10-09, 10:29 pm
Looking good, Nick. I finally got to where I need to up the squat weight. Been a long day coming! What we looking to lift next weekend?

Whatever you want bro! ive been doin legs on saturdays, but we can switch it up.

nck219
03-10-09, 10:36 pm
3/9- Chest

Flat bench- 5 sets x 6-12 reps. Finished with 275x10 and 295x6

Incline DB press- 4 sets x 10-12 reps. 100'sx10

Dips- 4 sets x 12-20 reps.

Incline flyes- 4 sets x 12 reps

Cable crossovers- 1 x 20

3/10- Back

Deadlifts- w/u's, 315x5,425x5, 455x1,495x1

Underhand pd's- 4 sets x 10 reps

Tbar rows- 3 sets x 10-12 reps

Pullups- 3 sets x 12-15 reps

Threw some abs in at the end...It makes me sick seein all the photos from the Arnold!!! Im so pissed I couldnt make it. Luckily one of my friends picked me up one of the black Iconics with the white lettering on it. Fuckin pimp. I had reservations set, but a lot of shit has come up over the past month. One of the reasons I havent been around on here very much. Ashley and I split up and its been a huge adjustment...Things are gettin better though and I'll be back on here much more often now. I wish I couldve gotten one of the black hats at the Arnold tho!! hopefully its not LE...

nck219
03-14-09, 11:25 pm
3/12- Shoulders, traps, tri's

SM military press- w/u's, 3 sets x 6-12 reps to the front. 2 sets x 10 reps behind the neck.

Seated side laterals- 4 sets x 10-12 reps

Bent over DB laterals- 4 sets x 10-12 reps

Barbell shrugs- 4 sets x 12 reps. 405x12 (PR)

Close grip bench- 4 sets x 10-12 reps

Skull crushers- 4 sets x 10-12 reps

Cable rope ext's- 3 sets x 15 reps

1 arm D handle rev. grip exts- 4 sets x 12-15 reps

nck219
03-14-09, 11:27 pm
3/14- Legs

Leg ext's- 3 x 30 reps

Leg press- 5 sets x 15-20 reps. Finished with 8ppsx15

Front squats- 3 sets x 12 reps. close stance ass to the grass...225x12

DB stiff legs- 4 sets x 10 reps

Seated leg curls- 4 sets x 10-15 reps.

Ive been sick with a cold and my knee was killin me, so I took it kinda easy today...

Tron
03-15-09, 2:45 pm
Whatever you want bro! ive been doin legs on saturdays, but we can switch it up.

I do like legs... It's up to you... If that's how we do it I won't have to change up my summer routine much, but I also want to do whatever you want... My routine now is pretty flexible for a Saturday lift. Just let me know.