New York Minute

[NJC_Manhattan]

Ladies and Gentlemen,

I played Football, Lacrosse, and Alpine Skiing in High School. I was 6 feet 220. No definition, but clean weight. Then College came...

Cigarettes, beer, and other activities combined with a shit diet brought me to 250 pounds of sloppy mess. I still got laid though (must be the charm), but by nothing to write home about. Senior year, started lifting and running daily. Moved to Manhattan Summer 07, at the beginning of this financial mess, quit smoking (still drink), worked around an 80 week at a bank, and still found 1hr30mins for the gym. Eat 7 small meals a day. Results...

I'm at 190 and I can see veins in my calf. I feel better than I did when I played sports. Now I'm back in Grad school and have more time than ever for the gym. (That's right two-a-day; Run in the morning, lift at night). I'm trying to get a vein across my abs and hear from the doctor that my body is basically a machine.

Here are my sups; Pak, Omega, Flex, CoQ10, NO2 supp, BCAA sup, Whey Protein supp, Whey Isolate supp, looking to maybe add Cuts to this... Maybe Stak.

Thought I'd quit making excuses and post up a journey. I've read some truly inspiring stories. I don't buy the Biggest Loser bullshit (pushing fiber one and other cereals with high carbs/sugars) or what commercials say. My food was either breathing or in the ground the day before.

Its time to push. Will post directly from my log. Please critique as you see fit.

[NJC_Manhattan]

About to go to the gym. I go to Health and Raq in NYC. Had breakfast

1/2 cup Oatmeal
1 scoop Isolate protein
Pak
NO2 supp

[C.Coronato]

Thats some serious transformation brotha! I remember seeing my first veins in my calves. Great feeling. Keep it up brotha. Those veins in the bas will be there.

[NJC_Manhattan]

Thats some serious transformation brotha! I remember seeing my first veins in my calves. Great feeling. Keep it up brotha. Those veins in the bas will be there.

Much appreciated man. I'm looking to get cut now. Got all the size I want. I know 6 feet 190 sounds small, but its good for me. Im looking to get 6 feet 175-180.

[NJC_Manhattan]

Did Arms today at Gym

Barbell Curls super set with incline dumbbell Curls

Barbell first then dumbbell

70x10; 27x10
80x8; 30x8
90x6; 32.5x6
100x4; 35x4
50 til failure; 15 til failure

Concentration curls

20x10
25x10
30x10
15 til failure

Close grip EZ bar curls (5 seconds up, 5 seconds down)

50x10
40x15
30 til failure

Sitting Hammer Curls Pyramid

22.5x10, 25x10, 27x10
27x10, 25x10, 22.5x10

Preacher Curls

40 til failure

Triceps

KickBacks

15x12
10x15
7.5x20

Skull Crushers (flat bench)

50x10
60x8
70x6
30 til failure

Weighted Dips (kill me every time)

45 plate x 15
45 plate, 10 plate x 10
45 plate, 25 plate x 5
2 45 plates x 2

Rope Extensions

45 til failure
30 til failure
15 til failure

Forearms

Palms down wrist curls

25x10 (each arm)
Did that for 3 sets

Palms up barbell curls
60x 10
70x 5
40 til failure

Cardio
Treadmill
4mph, incline 6% for 10mins; heart rate 130

Eliptical
160-180 steps per min for 20 mins; heart rate 150-170

Steam Room
As long as I fuckin want, it feels so nice

Workout drink
NO2 supp, BCAA supp
Post work out meal
Salad with Omega pak.

Yep.

[C.Coronato]

Much appreciated man. I'm looking to get cut now. Got all the size I want. I know 6 feet 190 sounds small, but its good for me. Im looking to get 6 feet 175-180.

Hey if thats your goal then stick with it! Dont let anyone tell you thats too skinny, cause its not their body, and everyone portrays themselves differently.

Killed them arms as well. Looking good.

[NJC_Manhattan]

Hey if thats your goal then stick with it! Dont let anyone tell you thats too skinny, cause its not their body, and everyone portrays themselves differently.

Killed them arms as well. Looking good.

Thanks again man. My arms felt like jello for about an hour after. Nothing more satisfying in the world than that pump

[NJC_Manhattan]

For anyone looking to save money on buying food in the New York City area, Freshdirect.com might be your best friend.

Buy huge containers of oats for like 5 bucks. Buy bulk poultry/beef for reasonable prices. Also have all organic foods. Organic peanut butter at D'agastinos or Grisdes is like 10-15 dollars. On freshdirect, those same brands go for 4-9 dollars.

Just a tip.

[NJC_Manhattan]

Had one scoop Isolate (22gs) and ZMA complex.

Time for some much needed rest

[Pizzalamp]

subbd!

[NJC_Manhattan]

subbd!

Thanks Pizza, read through some of your posts. You're a beast kid. Glad to have you along for the ride.

[NJC_Manhattan]

Breakfast
pre-gym
1/2 cup oatmeal
1 scoop whey
1 tbsp extra virgin olive oil

pak

[C.Coronato]

The pump is greatness. HA. And are you putting that oil in your oats?

[NJC_Manhattan]

The pump is greatness. HA. And are you putting that oil in your oats?

Yep, mix that in with a bit of water and nuke it for 1 min. Its pretty great.

[Extreme]

Sub'd. Keep with it bro!

[NJC_Manhattan]

Sub'd. Keep with it bro!

Thanks man. Glad to have ya here

[NJC_Manhattan]

Leg Day

Barbell Full Squat
135x10
225x8
275x5
135 til failure

Super Set Barbell Set ups to weightless squat to a bench

95x15, 20 squats
135x10, 30 squats
95x15, 40 squats
Squats til failure

Dumbbell Lunge

25 (each hand) x 10
30x10
35x10
20 til failure

Superset leg extension to sumo squat (Ouch)

145x10, 90x10
155x10, 100x8
160x8, 110x5
120 til failure, 65 til failure

Standing leg curl

140x10
150x10
160x10
130 til failure

Seated Calf raise

90x10
140x10
90x10
140x10

Standing Calf Raise

135x10
225x10
275x10
95 til failure

Treadmill 10 mins, heart rate 127-130

Eliptical 20 mins, heart rate 150-160

Steam Room
Love it

Post workout
Brown Rice black beans
BCAA supp
Whey Supp
Omega

Yep.

[C.Coronato]

Killing them wheels brotha. Very nice.

[NJC_Manhattan]

Killing them wheels brotha. Very nice.

Thanks man. I gotta work my quads more, my calves are almost bigger than my thighs... Not good.

[C.Coronato]

haha Yea. Not good. Pull up on them squats and Extensions. They will come thru.

[NJC_Manhattan]

Mid Meal

Black Beans
Protein shake
CoQ10
small block of dark chocolate

[NJC_Manhattan]

BCAA complex
1 scoop Isolate
ZMA complex later before bed.

[Bartles]

Solid leg day bro, I can't get my calfs to grow for some reason. Any tips?

Oh, and hell yeah to the steam room, can't wait till they fix it again.

[arsilva]

great transformation bro, glad to see you found lifting solid weights as a way to greatly improve your life. keep goin strong, and you'll get that vascularity you're looking for. subbed

[Angst]

Subbed for this one, looking forward to seeing you turn yourself into a freakin' machine bro

[NJC_Manhattan]

Solid leg day bro, I can't get my calfs to grow for some reason. Any tips?

Oh, and hell yeah to the steam room, can't wait till they fix it again.

Super setting Calves is the only way to crush genetics. Standing calf raises to donkeys to seated, for example

[NJC_Manhattan]

great transformation bro, glad to see you found lifting solid weights as a way to greatly improve your life. keep goin strong, and you'll get that vascularity you're looking for. subbed

Much appreciated man. Was always in the weight room, but I never pushed as hard as I do now.

[NJC_Manhattan]

Subbed for this one, looking forward to seeing you turn yourself into a freakin' machine bro

Great to have you along Angst. Hopefully, in 3 months ill be nasty.

[Bartles]

Super setting Calves is the only way to crush genetics. Standing calf raises to donkeys to seated, for example

I'll keep that in mind tomorrow after I hit calves. Thanks.

[NJC_Manhattan]

I'll keep that in mind tomorrow after I hit calves. Thanks.

No worries man. I also find that when I'm doing the positive part of the lift and hold at the top for 2-3 seconds, gives a great pump. It took me a while to get veins in the calves man. I crushed my calves then went running, sometimes id walk on my toes to stress the calves. Whatever it takes...

[NJC_Manhattan]

I recently watched the documentary Bigger Stronger Faster. I've put this in other threads, but I really think it should be required viewing for anyone serious about bodybuilding. There are some parts that aren't relevant, but most of it is solid.

Like you, I'm about the truth. This documentary shines some light on important issues.

[NJC_Manhattan]

7 oz of Grade A organic Greek Yogurt.

4gs fat
6 carbs
130 cals
17gs protein
random vitamins

Cup coffee
no cream
no sugar

Today is my off day. At school right now trying to do work. And I am procrastinating.

[C.Coronato]

I recently watched the documentary Bigger Stronger Faster. I've put this in other threads, but I really think it should be required viewing for anyone serious about bodybuilding. There are some parts that aren't relevant, but most of it is solid.

Like you, I'm about the truth. This documentary shines some light on important issues.

Agreed .. None the less it is entertaining too.


7 oz of Grade A organic Greek Yogurt.

4gs fat
6 carbs
130 cals
17gs protein
random vitamins

Cup coffee
no cream
no sugar

Today is my off day. At school right now trying to do work. And I am procrastinating.

Gotta love procrastination brother. HAHA. We are ALL guilty.

[Jonisocool]

7 oz of Grade A organic Greek Yogurt.

4gs fat
6 carbs
130 cals
17gs protein
random vitamins

Cup coffee
no cream
no sugar

Today is my off day. At school right now trying to do work. And I am procrastinating.

17 grams wtf? How much does that cost XD

I get the ones on sale($0.99) from safeway that are fat free, but only have 8g of protein.

[hardworkE]

Whatsup brotha, good looking journey in here. I saw you got caught up in that financial mess with work. I work in finance in philly, luckily still have a job. Great progress in here...things are looking solid, keep up the hard work.

[NJC_Manhattan]

17 grams wtf? How much does that cost XD

I get the ones on sale($0.99) from safeway that are fat free, but only have 8g of protein.

That Yogurt is ***e and its like 2 bucks. But since its greek strained I think the protein is different than regular yogurt. I gotta look more online. But it tastes good.

[NJC_Manhattan]

Whatsup brotha, good looking journey in here. I saw you got caught up in that financial mess with work. I work in finance in philly, luckily still have a job. Great progress in here...things are looking solid, keep up the hard work.

Nice man. I worked at a bank that failed (ill keep it anonymous for now). That's the reason I'm back in school. Thanks for the props.

[NJC_Manhattan]

Had a chopped salad
All natural Buffalo Mozz
Chicken
Green/red peppers
Corn
and a tbsp of extra virgin olive oil

Small slice of whole wheat bread

Omega Pak.

[C.Coronato]

Had a chopped salad
All natural Buffalo Mozz
Chicken
Green/red peppers
Corn
and a tbsp of extra virgin olive oil

Small slice of whole wheat bread

Omega Pak.

Damn that sounds good.

I have 1/2 cup broc, one yam, and 10oz turkey in front of me. YUM.

[Ricky P]

That's awesome how you went from one extreme and just said fuck it and did that 180. Happened to me around this time 2 years ago. Same thing, senior in college and started lifting seriously. Got home, worked and had too much time on my hands and decided to crush the gym. The Forvm just popped up at that time so it was perfect timing. I was on more of a bulk than a cut, but I fell off last year and am looking to get my diet exactly like yours is. I want to see veins all over my body, I got up to the calf last year before I fell off, now I'm looking to turn myself into a machine as well. I'll be around checking in - SUBBED! Good shit brother, good luck.

[NJC_Manhattan]

That's awesome how you went from one extreme and just said fuck it and did that 180. Happened to me around this time 2 years ago. Same thing, senior in college and started lifting seriously. Got home, worked and had too much time on my hands and decided to crush the gym. The Forvm just popped up at that time so it was perfect timing. I was on more of a bulk than a cut, but I fell off last year and am looking to get my diet exactly like yours is. I want to see veins all over my body, I got up to the calf last year before I fell off, now I'm looking to turn myself into a machine as well. I'll be around checking in - SUBBED! Good shit brother, good luck.

Good shit my man. I checked your bodyspace page and your making great strides. Good to have you along for the ride.

[Pizzalamp]

your eating is looking on point
i havent tried the greek yogurt yet-i keep meaning to

[NJC_Manhattan]

your eating is looking on point
i havent tried the greek yogurt yet-i keep meaning to

Thanks pizza. I had a bit of a cheat tonight.... Had a salad and pretzels and maybe 6 beers... it happens, was watching the Celtics Knicks game.

[NJC_Manhattan]

About to take Protein Isolate and ZMA complex before bed...

I heard a rumor that ZMA is a "Fad that has passed", I feel as if it helps me, but if anyone has scientific evidence to the pros or cons (perhaps both). I'd really like to know. Save me some greenbacks on the supps end.

Tomorrow, Chest. Looking to make moves.

[Jonisocool]

About to take Protein Isolate and ZMA complex before bed...

I heard a rumor that ZMA is a "Fad that has passed", I feel as if it helps me, but if anyone has scientific evidence to the pros or cons (perhaps both). I'd really like to know. Save me some greenbacks on the supps end.

Tomorrow, Chest. Looking to make moves.

If you look in the right places.. its cheap enough to waste a cheap buck on. So whether it works or not, shit knocks me out, and I get a full nights of uninterupted sleep with it usually, then wake up feelin like super man.

I think the prima force one is like 12 bucks for 180 servings? idr.

Hf on chest day tomorrow.

[NJC_Manhattan]

If you look in the right places.. its cheap enough to waste a cheap buck on. So whether it works or not, shit knocks me out, and I get a full nights of uninterupted sleep with it usually, then wake up feelin like super man.

I think the prima force one is like 12 bucks for 180 servings? idr.

Hf on chest day tomorrow.

Thanks man. Ill look into that.

[prowrestler]

About to take Protein Isolate and ZMA complex before bed...

I heard a rumor that ZMA is a "Fad that has passed", I feel as if it helps me, but if anyone has scientific evidence to the pros or cons (perhaps both). I'd really like to know. Save me some greenbacks on the supps end.

Tomorrow, Chest. Looking to make moves.

i run a supplement shop, i have many people tell me thwe best thing they have used is zma

[NJC_Manhattan]

i run a supplement shop, i have many people tell me thwe best thing they have used is zma

That's great, Ill probably stick with it. Thanks

[NJC_Manhattan]

Chest Today...


Flat Bench Press

135x10
225x8
275x4
135 til failure

Dumbbell fly superset with Dumbbell Press to Pushups. Done in that order

50 (each hand)x10, 50x10, 50 pushups
60x10, 60x10, 40 pushups
75x5, 75x5, 30 pushups
40 til failure, 40 til failure, pushups til I feel like vomiting (gross, I know)

Bent Arm Dumbbell Pullover

75x10
80x5
90x1
50 til failure

Cable Crossover superset to Buttefly

40x10, 145x10
50x10, 160x10
30 til failure, 100 til failure

Decline Dumbbell Press

70 (each hand) x 10
75x10
80x10
40 til failure

Dips

20
20
20

Up-downs with a push up every rep

10
10
10

Eagle Sit ups

10
10
10

Cardio

Treadmill 30 mins 10% incline, heart rate 127-135

Steam room
SOOOOO MONEY

Post workout meal
2 glasses smart balance milk
salad with grilled chicken, peppers, spinach, lettuce, broc, tbsp extra virgin olive oil
Uni Liver
Flex
BCAA supp

That'll be that

[Ricky P]

Good shit, looks like a legit workout. Way to do work.

[NJC_Manhattan]

Good shit, looks like a legit workout. Way to do work.

Thanks man. Much appreciated, my chest was on fire.

[Pizzalamp]

solid workout man-your chest has gotta be wrecked
i love the steam room too

[NJC_Manhattan]

solid workout man-your chest has gotta be wrecked
i love the steam room too

Ha, yea this morning my chest felt tight. Without the steam room, I'm not sure what I'd do.

[NJC_Manhattan]

Cheat Day

Breakfast
Had 2 eggs, whole wheat toast, small glass of pineapple juice, and some home fries for breakfast. Yep, on cheat days I get to use ketchup. Its great.

Lunch:
General Tsos chicken, Brown Rice, steamed Broccoli

Snack:
Pretzels, raw almonds

Been drinking tons of Powerade Zero.

[prowrestler]

awsome chest day dude

[NJC_Manhattan]

awsome chest day dude

Love a good cheat day... I'm thinking for dinner of having Indian food. Tandoori Chicken and Naan Bread...

[hardworkE]

Gotta love General Tso's. And Powerade Zero is sooo good. I could drink 5 gallons of that stuff a day

[NJC_Manhattan]

Gotta love General Tso's. And Powerade Zero is sooo good. I could drink 5 gallons of that stuff a day

Ha yea, I mix the Powerade with my BCAA supp. I gotta buddy who mixes his creatine with powerade zero and white grape juice. Seems to be working well.

[NJC_Manhattan]

Last meal on the chest day

Chicken Parm Hero, Diet coke...

Tomorrow, back to the say old routine. Will see how my body feels this week, and if things are good, I'll add cuts to my supplement list.

[bighoss34]

your eating is looking on point
i havent tried the greek yogurt yet-i keep meaning to

My favorite between meals snack. The grocery store we go to always sells out by Sunday when we shop, so I have to pop in during the week and grab whatever they have.

[bighoss34]

Much appreciated man. I'm looking to get cut now. Got all the size I want. I know 6 feet 190 sounds small, but its good for me. Im looking to get 6 feet 175-180.

As strong as you are, you might keep more size than you think as you cut up. Good looking workouts.

[C.Coronato]

Chest Today...


Flat Bench Press

135x10
225x8
275x4
135 til failure

Dumbbell fly superset with Dumbbell Press to Pushups. Done in that order

50 (each hand)x10, 50x10, 50 pushups
60x10, 60x10, 40 pushups
75x5, 75x5, 30 pushups
40 til failure, 40 til failure, pushups til I feel like vomiting (gross, I know)

Bent Arm Dumbbell Pullover

75x10
80x5
90x1
50 til failure

Cable Crossover superset to Buttefly

40x10, 145x10
50x10, 160x10
30 til failure, 100 til failure

Decline Dumbbell Press

70 (each hand) x 10
75x10
80x10
40 til failure

Dips

20
20
20

Up-downs with a push up every rep

10
10
10

Eagle Sit ups

10
10
10

Cardio

Treadmill 30 mins 10% incline, heart rate 127-135

Steam room
SOOOOO MONEY

Post workout meal
2 glasses smart balance milk
salad with grilled chicken, peppers, spinach, lettuce, broc, tbsp extra virgin olive oil
Uni Liver
Flex
BCAA supp

That'll be that

Looking strong brotha. What are eagle sit ups? Sounds good.

[NJC_Manhattan]

Looking strong brotha. What are eagle sit ups? Sounds good.

See this http://www.weightliftingdiscussion.com/spreadeagle.html

The eagle sit up. It rocks the chest after heavy lifting. Thanks for the props

[NJC_Manhattan]

As strong as you are, you might keep more size than you think as you cut up. Good looking workouts.

Thanks man. I used to be 240, so I'm no stranger to heavy weight. I wanna keep all the muscle and lose the fat. I don't care if I gain 10 pounds as long as its real, clean, lean muscle. I'm sure all of us would embrace that gain.

[NJC_Manhattan]

Shoulders and Calves today

Barbell Shoulder Press

95x10
115x10
135x4 (I know I sucked it up today)
95 til failure

Dumbbell raise to dumbbell upright row to standing dumbbell press (one rep would be 1 raise+1 row+1 press) It works the shoulders to death. I used to super set this with arnolds. If I did that now my arms would fall off.

25 (each hand)x10
30x8
35x6
15 til failure

Dumbbell Side Lats (5 seconds up, 5 seconds down)

15x10
20x5
25x3
10 til failure

Power Partials

25x10
30x10
32.5x10
20 til failure

Dumbbell Shurgs (hold at the top for 2 seconds)

95 (each hand) x 10
100x10
110x8
65 til failure

Barbell upright rows (no rest between sets, pyramid)

50x10, 60x10, 70x10, 80x8
80x8, 70x10, 60x10, 50x10

Cable reverse cross flies with elevated elbows

5 pounds each handx30
7.5x30
10x20
2.25x30

Calves

Standing calf raises to weightless calf raises

135x10, as many til failure
225x10, as many til failure
135 til failure, as many til failure

Seated calf raise to weightless calf raises

90x10, as many til failure
140x10, as many til failure
90 til failure, as many til failure

Cardio

Elipitcal machine 20 mins, 3 min cool down. Heart rate 135-140 (way too high for effective fat loss)

Steam room
You know I love it

Post workout
1/2 cup brown rice, 1/2 cup black beans, BCAA sup, omega pak
Tons of water

Bout to go to school. Got Corporate finance homework (its about as fun as it sounds)

Yep.

[prowrestler]

sick delt attack man!

[NJC_Manhattan]

sick delt attack man!

Much appreciated man. I'm thinking of adding sets at a lower weight, more concentration types movements to really sculpt the delts.

[hardworkE]

You are all about the steam room. We have one where I train, but it is about 20 guys that are over 65 that are constantly in there. I have been in them before though and they are nice.

[NJC_Manhattan]

You are all about the steam room. We have one where I train, but it is about 20 guys that are over 65 that are constantly in there. I have been in them before though and they are nice.

HA! yeah my gym can suffer from the naked 65 yr old plus guys in there. Its a little awkward, but god bless them for still going to the gym.

[NJC_Manhattan]

Salad
Chopped Romain
Peppers (red/green)
2 tbsp of corn
1/8 cup fresh Mozz cheese
sprouts
1/2 cup chicken
1 tbsp olive oil

Crushed it.

Waiting for my snack in about 2 hours.

[scals]

Doing big things in here bro. I'm def gonna be along for the ride.

Manhattan huh? I grew up on Long Island and spent a ton of time in the city. The ex was a huge Broadway buff lol. Now she lives there. Where are you in the city?

[NJC_Manhattan]

Doing big things in here bro. I'm def gonna be along for the ride.

Manhattan huh? I grew up on Long Island and spent a ton of time in the city. The ex was a huge Broadway buff lol. Now she lives there. Where are you in the city?

Scals good to have you here. I'm right in Murray Hill/Midtown area. Looking to move a little further south, maybe Soho or the Village. Yea, I dated a girl that loved broadway and the opera, which meant I had to love that stuff and pay for it.

[scals]

Scals good to have you here. I'm right in Murray Hill/Midtown area. Looking to move a little further south, maybe Soho or the Village. Yea, I dated a girl that loved broadway and the opera, which meant I had to love that stuff and pay for it.

Hahaha. Yea. I saw Rent seriously 7 times lol. She's living over in the Lower East Side. I'll def let ya know if I head up there, we can catch a session.

[NJC_Manhattan]

Hahaha. Yea. I saw Rent seriously 7 times lol. She's living over in the Lower East Side. I'll def let ya know if I head up there, we can catch a session.

Yea man, Id like that. Let me know. I'm on here all the time, and all my subb'd sessions send me updates to my email, which go to my blackberry aka ball and chain. Hit me up

[NJC_Manhattan]

1 Scoop Isolate protein (no carbs)
CoQ10 supp
1/2 cup brown rice, black beans

[NJC_Manhattan]

Bout to take ZMA and hit the sack.

Wanted to see if anyone here does yoga, boxing, or something other high intensity workout that doesn't involve plates. Basically, how does it effect your body (how you lift, how you eat, how you recover, etc.) I'm thinking of getting into something like that.

[zanderfever]

Thanks for stopping by my journey. Now I see yours and I have to say I like what I see. Your strong and I can't wait to see whats going to happen over here.

[NJC_Manhattan]

While I'm thinking of it... I need some new music, any suggestions?

Here are the usual suspects that appear on my pod

Jimi Hendrix
Led Zep
Talking Heads
Gangstar
Nas
Rolling Stones
Biggie
2pac
Jay-z
Young Jeezy
Rocky soundtracks (Especially IV)
Jedi mind trick
Kings of Leon
Big Pun

Cool Down:

Tribe called quest
Lupe Fiasco
Elvis Costello
Theory Hazit
Fats Domino
The Beatles

Any suggestions would be great.

[NJC_Manhattan]

Thanks for stopping by my journey. Now I see yours and I have to say I like what I see. Your strong and I can't wait to see whats going to happen over here.

Much appreciated man. Sometimes I think I should drop weight cuz my form breaks at the end. But I like dropping pounds, but still able to lift what I did when I was heavier. Good to have you here.

[zanderfever]

Much appreciated man. Sometimes I think I should drop weight cuz my form breaks at the end. But I like dropping pounds, but still able to lift what I did when I was heavier. Good to have you here.

Just be smart and don't be afraid to drop the weight if you have to. The last thing you want to do is injure yourself because you didn't want to drop weight when you have to. Strength will always come back and there some guys who are strong as hell at very light weight.

[zanderfever]

While I'm thinking of it... I need some new music, any suggestions?

Here are the usual suspects that appear on my pod

Jimi Hendrix
Led Zep
Talking Heads
Gangstar
Nas
Rolling Stones
Biggie
2pac
Jay-z
Young Jeezy
Rocky soundtracks (Especially IV)
Jedi mind trick
Kings of Leon
Big Pun

Cool Down:

Tribe called quest
Lupe Fiasco
Elvis Costello
Theory Hazit
Fats Domino
The Beatles

Any suggestions would be great.

No metal? Nothing heavier than rap? Would you be open to different types of music?

[NJC_Manhattan]

Just be smart and don't be afraid to drop the weight if you have to. The last thing you want to do is injure yourself because you didn't want to drop weight when you have to. Strength will always come back and there some guys who are strong as hell at very light weight.

That's true. I always keep it good. My rule usually is if I can do 10 reps without much stress, then its time to up weight, but if I can't do 6 without cheating, then I lower. Gotta find that balance.

[NJC_Manhattan]

No metal? Nothing heavier than rap? Would you be open to different types of music?

I have some metal type songs, and I throw them in now and then. I'm into different music. I'm just a sucker for classic/arena rock

[zanderfever]

That's true. I always keep it good. My rule usually is if I can do 10 reps without much stress, then its time to up weight, but if I can't do 6 without cheating, then I lower. Gotta find that balance.

Smart. Keep to that and your golden, but realize that occasionally it will do you good to do heavy 3's or less.


I have some metal type songs, and I throw them in now and then. I'm into different music. I'm just a sucker for classic/arena rock

Hmmm... Judging from that here are a few suggestions that vary in degree of heavy and melodic stuff

http://www.youtube.com/watch?v=-GwRXbq4NNY

http://www.youtube.com/watch?v=M_4ddpqBTzQ

http://www.youtube.com/watch?v=n9z2j8JML8M


And my favorite workout song, My SQUAT song...

http://www.youtube.com/watch?v=D1o7e3vrmTc

[NJC_Manhattan]

Smart. Keep to that and your golden, but realize that occasionally it will do you good to do heavy 3's or less.



Hmmm... Judging from that here are a few suggestions that vary in degree of heavy and melodic stuff

http://www.youtube.com/watch?v=-GwRXbq4NNY

http://www.youtube.com/watch?v=M_4ddpqBTzQ

http://www.youtube.com/watch?v=n9z2j8JML8M


And my favorite workout song, My SQUAT song...

http://www.youtube.com/watch?v=D1o7e3vrmTc

Thanks man. Ill check those out.

[Angst]

Smart. Keep to that and your golden, but realize that occasionally it will do you good to do heavy 3's or less.



Hmmm... Judging from that here are a few suggestions that vary in degree of heavy and melodic stuff

http://www.youtube.com/watch?v=-GwRXbq4NNY

http://www.youtube.com/watch?v=M_4ddpqBTzQ

http://www.youtube.com/watch?v=n9z2j8JML8M


And my favorite workout song, My SQUAT song...

http://www.youtube.com/watch?v=D1o7e3vrmTc

Your squat song's got nothing on my squat song lol jk
My is Indestructible by Disturbed. Check it out if you haven't

[zanderfever]

Your squat song's got nothing on my squat song lol jk
My is Indestructible by Disturbed. Check it out if you haven't

Trust me, I love disturbed. Best album is Ten Thousand Fists. Indestructible has a few greats, but none of it is nearly as heavy as Vesania and thats what I want in a Squat song. Do you know DevilDriver? There my favorite band to workout to, excluding Squats. Rage of Reason = Squats.

[NJC_Manhattan]

Your squat song's got nothing on my squat song lol jk
My is Indestructible by Disturbed. Check it out if you haven't


Trust me, I love disturbed. Best album is Ten Thousand Fists. Indestructible has a few greats, but none of it is nearly as heavy as Vesania and thats what I want in a Squat song. Do you know DevilDriver? There my favorite band to workout to, excluding Squats. Rage of Reason = Squats.

I like it that you have squat songs. The only metal song (well pop metal) I throw in for a specific lift (Dead lift) is Before I forget by slipknot. It can get me hyped up.

But the classic rock and rap do me pretty well. But let's see how I lift to something a little harder.

[zanderfever]

I like it that you have squat songs. The only metal song (well pop metal) I throw in for a specific lift (Dead lift) is Before I forget by slipknot. It can get me hyped up.

But the classic rock and rap do me pretty well. But let's see how I lift to something a little harder.

Slipknot have a few good songs, but overall they're pretty overrated. You should also check out Iron Maiden. They're classic. Not really "heavy" but they're just an amazing band. Some of the lyrics are pretty heavy though.

[KiNgKoNgPrOnGeD]

nothing can touche Enter Sandman- Metallica...ive said my peace there lol.


browsing through the journey bro, everything looks good, keep up the good work.

[shizz702]

Nice work on those delts bro!

On the workout music, check out Killswitch Engage, they are my favorite to work out to.

[NJC_Manhattan]

nothing can touche Enter Sandman- Metallica...ive said my peace there lol.


browsing through the journey bro, everything looks good, keep up the good work.

Thanks man. I got back today. This week has been more of a conditioning week. Next week I might move up in weight and drop reps for strength/power etc.

[NJC_Manhattan]

Nice work on those delts bro!

On the workout music, check out Killswitch Engage, they are my favorite to work out to.

Thanks Shizz. I'm trying to do more concentration movements to really bring up the definition in the delts. I never wanted to be the guy that had a lot of size and no cuts.

[NJC_Manhattan]

Back and Abs today

Pull ups superset with Cable seated rows

body weightx10, 70x10
10, 80x10
10, 90x10
til failure, 60 til failure

Underhanded Cable pulldowns

140x10
160x10
180x10
200x8
140 til failure

Bent over barbell rows

110x10
110x10
110x10
(Yea i should really go up in weight, but this works me)

One Arm dumbbell rows

75x10
75x10
75x10

Deadlift

135x10
225x10
275xx8
135x10

Hyperextensions (just body weight )

10 with a twist at top
10
10

Abs

Dumbbell side bend

65x10 (each side)
65x10
65x10

Hanging leg raise (just body weight)

as many til failure
til failure
til failure

Exercise ball crunch superset with exercise ball mountain climbers

30 crunches, 30 mountain climbers
40, 40
til failure, til failure

Cardio
Eliptical for 20 mins, heart rate 130-140 (still too high)

Steam room
AHHHHHHHH

Post workout
Protein bar
BCAA supp
1/2 cup of brown rice/black beans
uniliver
omega pak

Yep.

[C.Coronato]

still looking strong brother. Keep it up. I like ur music selection as well.

[NJC_Manhattan]

still looking strong brother. Keep it up. I like ur music selection as well.

Thanks man. My back was on fire earlier. With the music, you can't beat the classics.

[NJC_Manhattan]

Cookin up some homemade chili... well my version anyways

1.25 pounds of lean ground beef
1/2 cup of Tomato paste
1 onion chopped
chili paste
garlic minced
a bit of water
a can of black beans

like 2 cups of brown rice

Ill eat this over the course of 2-3 days... Its pretty amazing.

[scals]

Cookin up some homemade chili... well my version anyways

1.25 pounds of lean ground beef
1/2 cup of Tomato paste
1 onion chopped
chili paste
garlic minced
a bit of water
a can of black beans

like 2 cups of brown rice

Ill eat this over the course of 2-3 days... Its pretty amazing.

yummmmmmmmmmmmm.


Great back workout too, btw.

[NJC_Manhattan]

yummmmmmmmmmmmm.


Great back workout too, btw.

Ha! yeah and its all good clean cals/protein/carbs/fats... pretty tough to beat

[NJC_Manhattan]

yummmmmmmmmmmmm.


Great back workout too, btw.

Thanks for the props on the workout. First time in months my abs have been truly on fire.

[shizz702]

Solid work on the back bro.

I recommend doing deadlifts first though, cause they are the biggest mass builder of them all, and in my opinion it is best to start out with them so you can give them your all. Also you should add weight to your pullups for extra resistance.

[NJC_Manhattan]

Solid work on the back bro.

I recommend doing deadlifts first though, cause they are the biggest mass builder of them all, and in my opinion it is best to start out with them so you can give them your all. Also you should add weight to your pullups for extra resistance.

I'll keep that in mind. I usually superset pullups with other back exercises, so I keep it weightless, but ill look into a weight vest or something.

[prowrestler]

nice back day dude

my part on music now, deadlift = trivium:pull harder

anything: slayer: disciple

EVERYTHING!= brujeria: division del norte

[B Con]

Nice start in here. Consider me subbed. Thanks for stopping by my journey as well.

[NJC_Manhattan]

nice back day dude

my part on music now, deadlift = trivium:pull harder

anything: slayer: disciple

EVERYTHING!= brujeria: division del norte

Thanks man.


Nice start in here. Consider me subbed. Thanks for stopping by my journey as well.

Thanks B Con. I'm looking to make strides. Glad to have you here.

[shizz702]

I'll keep that in mind. I usually superset pullups with other back exercises, so I keep it weightless, but ill look into a weight vest or something.

Just get a belt with a chain attached like this: http://www.amazon.com/Fitness-Factory-Outlet-Nylon-Dipping/dp/B0015YSTE4/ref=pd_bbs_4?ie=UTF8&s=sporting-goods&qid=1234312973&sr=8-4, and you can add as much weight as you want, if you start doing them weighted they'll pack on some serious mass!

Start with 10 lbs and add weight each workout.

[NJC_Manhattan]

Just get a belt with a chain attached like this: http://www.amazon.com/Fitness-Factory-Outlet-Nylon-Dipping/dp/B0015YSTE4/ref=pd_bbs_4?ie=UTF8&s=sporting-goods&qid=1234312973&sr=8-4, and you can add as much weight as you want, if you start doing them weighted they'll pack on some serious mass!

Start with 10 lbs and add weight each workout.

Cool. I do weighted dips, never thought about weighted pullups. I gotta give that a shot. Thanks for the link shizz.

[shizz702]

Cool. I do weighted dips, never thought about weighted pullups. I gotta give that a shot. Thanks for the link shizz.

You got it bro, look foward to seeing you do them. Weighted dips are an excellent mass builder too, one of my favorite upper body exercises.

[NJC_Manhattan]

Just had a Tbsp of natty PB and 2 uniliver. Solid dessert.

[NJC_Manhattan]

So I may or may not be watching the biggest loser... and I know they are sponsored, but they are not pushing Subway on people... Subway is loaded with carbs, sodium, and their veggies are garbage. DO NOT, please DO NOT, buy into this... I'm sure you don't. It's just upsetting to me that their are people who think this is show is how you get in shape, and everything they say is correct.

[Pizzalamp]

i love that back workout-good job

your chilli sounds yummy

[zanderfever]

Deadlift

135x10
225x10
275xx8
135x10


When you deadlift, do you bounce the barbell on the ground or let it stay on the ground so each are done with no momentum?

[NJC_Manhattan]

i love that back workout-good job

your chilli sounds yummy

Thanks Pizza. Yea the chili turned out great today.

[NJC_Manhattan]

When you deadlift, do you bounce the barbell on the ground or let it stay on the ground so each are done with no momentum?

No bounce. I try to get everything slow and controlled. On the lighter weight, I try to bring the bar just far enough down that it just misses the floor. I feel as if when it hits the floor, Im takin intensity off the lower back.

[zanderfever]

No bounce. I try to get everything slow and controlled. On the lighter weight, I try to bring the bar just far enough down that it just misses the floor. I feel as if when it hits the floor, Im takin intensity off the lower back.

I'm glad its slow and controlled, but don't be afraid to bring the bar up fast and setting it down is no crime either. You may want to try it and see if it works better for you, it can't hurt.

[NJC_Manhattan]

Legs today

Barbell Squat

135x10
225x10
275x5
135 til failure

Sissy Squats

135x20
135x20
135x20

Lunges to weightless squats

25 (each hand)x10, 10 sqts
30x10, 10sqts
35x10, 10sqts

Sumo Squats

90x10
100x10
110x10

Leg Press

225x10
315x10
405x10

Leg curls

120x10 to 65 (each leg)x10
120x10 to 65x10
105x20 to 50 til failure

Weighted Step ups

30 (each hand)x10(each leg)
30x10

Standing calf raises to weightless calf raises

135x10, 40
225x10, 40
135 til failure, til failure

Sitting Calf Raises

90x10
140x10
190x10

Cardio

20 mins on the elptical. heart rate 127-133 (finally keeping it in control)

Steam Room
I posted up in there for 20 mins. Sweating bullets

During workout
BCAA supp

Post workout
That chili I made last night about 1/2 a cup
Omega pak

That's the day. Will be at grad school all day...

[NJC_Manhattan]

I'm glad its slow and controlled, but don't be afraid to bring the bar up fast and setting it down is no crime either. You may want to try it and see if it works better for you, it can't hurt.

Thanks Zander. Ill give that a try.

[NJC_Manhattan]

Hi All,

I gotta quick question, can I add Cuts and M-stak to this stak

Pak
Omega
Flex
CoQ10
ZMA supp
NO2 supp
BCAA supp
Whey supp
Isolate supp


If anyone has any suggestions on my supps, Id like to hear it. My concern would be, if all these supps are bad for my health.

My goals are to get cut 'as fuck' (Meaning, veins everywhere) while maintaining if not gaining muscle.

[hardworkE]

If you're looking to get as cut as possible, I'm not sure Mstak will be a good choice. I've used it twice and it definitely helps on bulks when you are trying to gain weight. I definitely notice I look a lot thicker after I take a can of it, usually putting on 3-4 lbs. Not sure if it would suit you on a cut, but I could be wrong

[NJC_Manhattan]

If you're looking to get as cut as possible, I'm not sure Mstak will be a good choice. I've used it twice and it definitely helps on bulks when you are trying to gain weight. I definitely notice I look a lot thicker after I take a can of it, usually putting on 3-4 lbs. Not sure if it would suit you on a cut, but I could be wrong

Thanks, Ill keep that in mind

[NJC_Manhattan]

At school...

Had a salad (Chopped mixed greens, little bit of corn (1/8 cup), Mozz cheese, sprouts, peppers, chicken, olive oil.

Snack:
Coffee (black) and a banana

[C.Coronato]

Cuts would be a great addition to the Diet. I am currently on a show season diet to cut down. For me its mostly the eating right, with no supps as i am a Natural BB. But if you want i can type up the outline im using right now.. might help some?

[NJC_Manhattan]

Cuts would be a great addition to the Diet. I am currently on a show season diet to cut down. For me its mostly the eating right, with no supps as i am a Natural BB. But if you want i can type up the outline im using right now.. might help some?

Yea man, that would be awesome. Thanks

[NJC_Manhattan]

Had Tandoori Chicken... Loaded with solid protein, good spices and herbs, and no carbs. Had a 1/2 cup of Basimati (sp.) rice, and a piece of garlic naan bread. Had this with flex, about to take ZMA and hit the sack. My legs are dying from today

[TheDarkHalf]

Legs today

Barbell Squat

135x10
225x10
275x5
135 til failure

Sissy Squats

135x20
135x20
135x20

Lunges to weightless squats

25 (each hand)x10, 10 sqts
30x10, 10sqts
35x10, 10sqts

Sumo Squats

90x10
100x10
110x10

Leg Press

225x10
315x10
405x10

Leg curls

120x10 to 65 (each leg)x10
120x10 to 65x10
105x20 to 50 til failure

Weighted Step ups

30 (each hand)x10(each leg)
30x10

Standing calf raises to weightless calf raises

135x10, 40
225x10, 40
135 til failure, til failure

Sitting Calf Raises

90x10
140x10
190x10

Cardio

20 mins on the elptical. heart rate 127-133 (finally keeping it in control)

Steam Room
I posted up in there for 20 mins. Sweating bullets

During workout
BCAA supp

Post workout
That chili I made last night about 1/2 a cup
Omega pak

That's the day. Will be at grad school all day...

Damn Bro, That's a lot of volume great work!


If you're looking to get as cut as possible, I'm not sure Mstak will be a good choice. I've used it twice and it definitely helps on bulks when you are trying to gain weight. I definitely notice I look a lot thicker after I take a can of it, usually putting on 3-4 lbs. Not sure if it would suit you on a cut, but I could be wrong

I would have to say that M-stak is good for cutting and bulking. If you are cutting m-stak will actually help lean you out and may take your bf% down anywhere from 1-3% at most. Just depends on the individual. I believe that a popular combination is cuts and m-stak.

[NJC_Manhattan]

Damn Bro, That's a lot of volume great work!



I would have to say that M-stak is good for cutting and bulking. If you are cutting m-stak will actually help lean you out and may take your bf% down anywhere from 1-3% at most. Just depends on the individual. I believe that a popular combination is cuts and m-stak.

Thanks Dark, I think I might try Mstak and cuts. Ill query my current stack as well to make sure.

[B Con]

Damn that's a lot of work on those wheels. Great work N. How long did that take you?

[prowrestler]

dammit thats a hell of a leg day!

[NJC_Manhattan]

Damn that's a lot of work on those wheels. Great work N. How long did that take you?


Thanks B.

My workouts before cardio usually last 1hr15mins-1hr45mins. I usually rest 1-2mins between sets. When I was powerlifting, I would chill out for like 5-10mins between sets. Ahhh those were the days when I could eat whatever the fuck and put up twice my body weight... No definition, but great size and strength.

[NJC_Manhattan]

dammit thats a hell of a leg day!

Thanks Pro. My quads are nothing great, so I'm trying to crush them as much as possible.

[NJC_Manhattan]

Arm Day

Warm up curls

45x10 (5 seconds up, 5 seconds down)

Barbell Curls (no EZ bar for me) superset with incline dumbbell curls

90x10, 27.5 (each hand)x10
100x10, 30x10
80 til failure, 25 til failure

Seated dumbbell Hammer Curls pyramid

22.5x10, 25x10, 27x10
27x10, 25x10, 22.5x10

Standing dumbbell concentrations (wish I had a video to show you the movement. Start like you would curl, then bring across your body, then lift with your bicep/elbow and turn til it hurts. Should take you 5 seconds up, 5 seconds down... This gets you veiny-its not a real word)

27.5 (each hand)x10
30x8
35x6
20 til failure (was dying here)

Single arm cable curls

20x20
30x15
40x10

Tris

Weighted Dips

45 platex10
45 and 25 platesx10
2 45 platesx6 (on the last one I almost fell over)

Kick backs

15 (each hand)x10
17.5x10
20x10

Dips

10
10
10

Skull Crushers

60x10
70x10
80x10
40 til failrue

Tricep Push Down

45x10
60x10
30 til failure

Forearms

I got my own routine for this. dumbbells, arms at the sides, palms facing in, curl with wrists in then push out, do as many til it burns then do ten more.

30x28 (burning) + 10
35x18 + 10
40x9 + 10

Cardio

Eliptical 20 mins, heart rate 126-130 (a little too low)

Steam room
I turned off the safety thing and the steam got so thick I couldnt see shit. Yes, it was amazing.

During workout
BCAA supp

Post
That chili is still going strong
omega pak

Yep.

[scals]

Great arm workout brother.

[TheDarkHalf]

Damn bro how long did that arm workout take you?

[widdlewade44]

Nice legs and arms sessions. Solid work put in there, congrats.

I do agree with TheDarkHalf regarding the Cuts/M-Stak stak; very effective combo. Good luck on your Journey, peace.

Kevin
widdlewade44

[NJC_Manhattan]

Damn bro how long did that arm workout take you?

Ha about 1hr20 mins. Feels great.

[NJC_Manhattan]

Great arm workout brother.

Thanks man. Much appreciated.

[NJC_Manhattan]

Nice legs and arms sessions. Solid work put in there, congrats.

I do agree with TheDarkHalf regarding the Cuts/M-Stak stak; very effective combo. Good luck on your Journey, peace.

Kevin
widdlewade44

Thanks man. I appreciate it. Can I add the cuts/m-stak to my current stack?

[TheDarkHalf]

Thanks man. I appreciate it. Can I add the cuts/m-stak to my current stack?

Yea man I would definitely add that to your stack. If your aiming to lean up and drop some BF, just make sure your diet is right and cuts & m-stak will take care of the rest. I would run two cans of both back to back, 42 days.

[NJC_Manhattan]

Yea man I would definitely add that to your stack. If your aiming to lean up and drop some BF, just make sure your diet is right and cuts & m-stak will take care of the rest. I would run two cans of both back to back, 42 days.

Alright, I guess ill give it a shot.

[PERSISTANCE]

M-Staks made me so hungry when I took em.. but i was bulking so i have absolutely no advice to give you haha. Sorry. But those are sick workouts man!

[NJC_Manhattan]

M-Staks made me so hungry when I took em.. but i was bulking so i have absolutely no advice to give you haha. Sorry. But those are sick workouts man!

Thanks man. Yea, I've heard Mstak can make you a bit hungry... Im hoping the cuts will even that out... I'm also hoping my liver/heart can take all this. I guess Ill have to do what's been around since the dawn of man... Listen to my body.

[NJC_Manhattan]

I may have had a cheat tonight with a Pad Thai Chicken meal from this great Thai place... Not a hole-in-the-wall grease pit, they do natural food, but noodles, PB, sprouts, broc, and chicken make for a heavy meal.

[diesel1976]

I may have had a cheat tonight with a Pad Thai Chicken meal from this great Thai place... Not a hole-in-the-wall grease pit, they do natural food, but noodles, PB, sprouts, broc, and chicken make for a heavy meal.

Man, does that sound GOOD!!

[NJC_Manhattan]

Man, does that sound GOOD!!

Yea, it was pretty tasty, I had half of it last night. I'll probably crush the rest for a post workout meal. But now I'm back to my oatmeal. It still tastes amazing.

Today is an off day, mainly because I have mid-terms coming up and grad school is no joke. Not like college where I could dick around for months on end and still end up with great grades. Oh well....

[hardworkE]

How are you preparing that oatmeal? I have a tough time getting a cup down in the morning. Eggs on the other hand, I could eat a dozen in a sitting no problem. Usually its the other way around for people

[C.Coronato]

I may have had a cheat tonight with a Pad Thai Chicken meal from this great Thai place... Not a hole-in-the-wall grease pit, they do natural food, but noodles, PB, sprouts, broc, and chicken make for a heavy meal.

Damn. That sounds good. Where in Manhatten is that? haha

[C.Coronato]

How are you preparing that oatmeal? I have a tough time getting a cup down in the morning. Eggs on the other hand, I could eat a dozen in a sitting no problem. Usually its the other way around for people

Same problem here. it takes me about an hr to eat my eggs and oats. Im sick of both. I resorted to splenda on the oats and salsa/hot sauce on the eggs. Got love on season diets!

[shizz702]

Nice arm day bro, must have been pumped!

[ForearmFreak]

lots of volume in here nice workq

[NJC_Manhattan]

How are you preparing that oatmeal? I have a tough time getting a cup down in the morning. Eggs on the other hand, I could eat a dozen in a sitting no problem. Usually its the other way around for people

Hey hard, This is my oatmeal each morning

1/2 cup steal cut organic oats (though Im sure all oats are really organic)
1 scoop chocolate malt whey protein
1tbsp natty PB (I use smart balance)
A pinch of cinnamon
Enough water that it comes out like cookie batter

Nuke for one minute, then stir.

Its amazing.

Sometimes Ill add sliced banana to this or strawberry. Whatever is in season.

Give that a shot and tell me how it works out.

[NJC_Manhattan]

Damn. That sounds good. Where in Manhatten is that? haha

Ha! the place is called Talent Thai Kitchen its in Midtown.

[NJC_Manhattan]

Nice arm day bro, must have been pumped!

Thanks man. I've been really trying to concentrate on my form and slow down the positive and negative parts of the lift. I find that even if I have to drop weight, the fibers are worked to a whole new level.

[NJC_Manhattan]

lots of volume in here nice workq

Thanks man. Much appreciated.

[NJC_Manhattan]

About to go home, I'm exhausted from school... Might hit the gym, but only do cardio.

[NJC_Manhattan]

I got home and decided 'what's my fuckin problem?' and went to gym. Was there for 2hr45mins. Patrick Bateman style. I feel great.

Chest

Flat Barbell Benchpress

135x10
225x10
225x8
245x8
315 (max out)x1
135 til failure

Incline Barbell Press superset with incline push ups

135x10, 20
155x10, 20
175x8, 20
135 til failure, til failure

Incline Dumbbell press superset with dumbbell fly

45 (each hand)x10, 25 (each hand)x10
45x10, 25x10
50x8, 30x8
25 til failure, 15 til failure

Bent arm dumbbell pullover

75x10
75x10
75x10

Up downs with a push up each rep

10
15
20
10

Cable flies superset with cable crossovers

20 (each hand)x10, 20 (each hand)x10
25x8, 25x8
30x4, 30x4
15 til failure, 15 til failure

Decline Pushups

20
20
20
20

Abs

Hanging leg raise. As many til it burns, then ten more.

33 plus 10
26 plus 10
20 plus 10
15 plus 10 (almost vomited)

Dumbbell side bend

60x10 (each side)
60x10

Seated flat bench leg pull-in, superset with exercise ball mountain climbers

15, 30
15, 30
15, 30

Cable Twists

40x10 (each side)
40x10

Cardio

(All star game was on, so I decided to up it a bit)

Eliptical 30 mins, heart rate 130-135 (a little high)

Steam room
Baller

During workout
BCAA supp

Post
whey supp, rest of the Pad thai.

Yep.

[mjsef88]

Almost 3 hours is a long time, much longer than I like to spend, but you made quality use!

Definately subbed for this.

[NJC_Manhattan]

Almost 3 hours is a long time, much longer than I like to spend, but you made quality use!

Definately subbed for this.

Thanks man. It's great to have you here. A trainer in the gym says anything over an hour can be counter productive. That fell on deaf ears. ha

[mjsef88]

Thanks man. It's great to have you here. A trainer in the gym says anything over an hour can be counter productive. That fell on deaf ears. ha

That's what they're teaching in the schools (just had a semester of it in exercise physiology).

It all comes down to what works for you, and how you use your time.

Plus, you had BCAAs intra-workout. I see nothing wrong with your 3 hour session.

[NJC_Manhattan]

Plus, you had BCAAs intra-workout. I see nothing wrong with your 3 hour session.

Thanks man. I usually want something in body to keep me going/repair/build. Love long gym sessions.

[Pizzalamp]

u rocked a heavy ass session man...solid work

[ForearmFreak]

i'm liking what i see here...lots of volume

[TheDarkHalf]

Yea man I think anything over an hour and a half is too long, you need to be getting out of there so you can eat and feed yourself. Still good work nonetheless.

[NJC_Manhattan]

u rocked a heavy ass session man...solid work

Thanks Pizza. I feel amazing after long sessions, for some reason my mind feels at ease, even though my body is in peril (but the good kind).


i'm liking what i see here...lots of volume

Thanks forearm, I've always been a supporter of different movements with 2-3 sets. Much appreciated


Yea man I think anything over an hour and a half is too long, you need to be getting out of there so you can eat and feed yourself. Still good work nonetheless.

You know you're probably right. I get in BCAAs and drink a ton of water, but long sessions drain my body... But I like that feeling. I see how far I can push myself. I'm not a hardgainer, nor a powerlifter (those days died with sports), but I find myself getting a smaller waist, bigger shoulders/chest/arms, and keep the legs crisp. Thanks for the props though.

[NJC_Manhattan]

So I may or may not have done some drinking tonight. I had about 6 Bud heavies, a few shots of jack, a few vodka and club sodas, and Jameson. Not a tough night by any means, but still alcohol is becoming my handicap. It's tough when all your friends want to go out, co-workers want to go out, and cute girls that want to go out... I know, I'm being weak about it, but fuck its soooo tempting... being in New York doesn't help either. Just my thoughts. Nothing new nor important to people bettering themselves through this amazing sport.

Once I somber up, ZMA then bed.

[NJC_Manhattan]

Off day.

Cardio

10 mins treadmill
10 mins rowing
10 mins biking
10 mins eliptical

steam room


yep

[TheDarkHalf]

So I may or may not have done some drinking tonight. I had about 6 Bud heavies, a few shots of jack, a few vodka and club sodas, and Jameson. Not a tough night by any means, but still alcohol is becoming my handicap. It's tough when all your friends want to go out, co-workers want to go out, and cute girls that want to go out... I know, I'm being weak about it, but fuck its soooo tempting... being in New York doesn't help either. Just my thoughts. Nothing new nor important to people bettering themselves through this amazing sport.

Once I somber up, ZMA then bed.

When I'm bulking, I don't give a shit. I'll go out and drink. But when trying to diet down and get in shape no way. I won't drink for a good 6 months.

[mjsef88]

It all comes down to personal goals and the way your body tolerates alcohol. Mine happens to do it very well, so I don't mind taking nights off.

As long as your smart that night (not drinking and driving) and smart the next day, hydrating, vitamins, etc. then it's fine.

As a personal rule, I do not train the day after a long night.

I'll leave it at that. But it should also be mentioned that I don't bodybuild either.

[NJC_Manhattan]

yea you both are probably right. This weekend was my last for awhile. Saturday was a huge cheat day (minus breakfast) and today will probably be pretty unhealthy as well. But tomorrow and on will be my normal diet/routine.

[prowrestler]

Off day.

Cardio

10 mins treadmill
10 mins rowing
10 mins biking
10 mins eliptical

steam room


yep

EWWWW CARDIO!

[little_guy13]

looking great.. lots of solid work going down.. how u doing on progress towards ur goal??

[NJC_Manhattan]

EWWWW CARDIO!

Ha yea I know.

[NJC_Manhattan]

looking great.. lots of solid work going down.. how u doing on progress towards ur goal??

Thanks man. I'm doing well. I'm starting cuts tomorrow, tightening up my diets, and gettin rid of drinking for about 4 months. See how this goes

[NJC_Manhattan]

Tried a new recipe today for ground turkey chili... I modified it a bit...

2lbs ground turkey
1 can Black Beans (drained)
1 can Kidney Beans (drained)
1/2 can tomato paste
2 basil leaf
Italian herbs (to taste)
Chili powder (to taste)

Mix all that together in a pan or pot and cook it to your liking. This is loaded with good protein, and fibers among many nutrients. Solid post workout food. If you want this to turn to an even stronger meal, I add raw baby spinach leaves and a tbsp of extra virgin olive oil.

[NJC_Manhattan]

Mid terms this week, so gym may be on hold for 2-3 days....

Breakfast
oatmeal
whey protein
Raw mixed nuts
Pak

Snack
Bananna and greek yogurt

Lunch
salad (mixed greens, peppers, natural mozz cheese, chicken, 1 tbsp olive oil)
Omega pak

Snack
Coffee, Sashimi (sp.) 6 pieces (3 tuna, 3 salmon)

[scals]

Mid terms this week, so gym may be on hold for 2-3 days....


Mid terms are never fun lol. What school you at bro?

[NJC_Manhattan]

Mid terms are never fun lol. What school you at bro?

I'm in grad school at Columbia in New York. Its pretty tough and all the people here are older/smarter than I am.

[scals]

I'm in grad school at Columbia in New York. Its pretty tough and all the people here are older/smarter than I am.

Bro you can't claim that people are smarter than you when your in grad school at Colombia lol. That is awesome, good for you. Gonna do big things when you get out of there.

[C.Coronato]

I'm in grad school at Columbia in New York. Its pretty tough and all the people here are older/smarter than I am.

Hey man much respect for doing it. Columbia is no joke. Balancing out that and your diet, and your training is awesome in itself. Get those mid terms down and rest a bit. Come back fresh when its all over my man.

[NJC_Manhattan]

Bro you can't claim that people are smarter than you when your in grad school at Colombia lol. That is awesome, good for you. Gonna do big things when you get out of there.

Thanks man. Much appreciated. I got in here late on a whim. I was rejected from a lot of schools. Don't have the work experience yet, but I'm hoping this school will help. The economy is killing me man.


Hey man much respect for doing it. Columbia is no joke. Balancing out that and your diet, and your training is awesome in itself. Get those mid terms down and rest a bit. Come back fresh when its all over my man.

Thanks tree, yea this school doesn't have a heavy workload, but the assigned material is dense. I don't like it that it sometimes impacts my trainning, but I remember reading that lifting/running should be a part of your life and not completely control your life (even though I like having lifting/running sometimes be my life)

[C.Coronato]

ya man i actually just recently read that too. It should never be your life, once it turns into your life then you lose grasp of everything else. Dont get me wrong, i love that the iron is a huge part of my life, but not the entire thing. You have your head on the right way brother. You will do just fine!

[NJC_Manhattan]

ya man i actually just recently read that too. It should never be your life, once it turns into your life then you lose grasp of everything else. Dont get me wrong, i love that the iron is a huge part of my life, but not the entire thing. You have your head on the right way brother. You will do just fine!

Thanks for the kind words man. Hopefully, it works out for all of us.

[Beast Genetics]

Thanks for the sub bro, after reading yours I will sub yours as well, there is deatailed nutritional set ups and great workouts in here I can certainly use the diet info to cut weight for my next meet coming up in may, I'll be gunning for a mid 500 bench at 275ish wish me luck.LOL. Great work and great documentation very helpful log.

[sanga]

So I may or may not have done some drinking tonight. I had about 6 Bud heavies, a few shots of jack, a few vodka and club sodas, and Jameson. Not a tough night by any means, but still alcohol is becoming my handicap. It's tough when all your friends want to go out, co-workers want to go out, and cute girls that want to go out... I know, I'm being weak about it, but fuck its soooo tempting... being in New York doesn't help either. Just my thoughts. Nothing new nor important to people bettering themselves through this amazing sport.

Once I somber up, ZMA then bed.

As long as you limit it and don`t go overboard then live your life mate and have a few beers, training and eating is important but so is enjoying yourself and living your life, hey maybe its coz I`m 45 this year and looking at things a little diferent, lol.

[widdlewade44]

Thanks man. I appreciate it. Can I add the cuts/m-stak to my current stack?

Throw 'em in the mix.


Yea man I would definitely add that to your stack. If your aiming to lean up and drop some BF, just make sure your diet is right and cuts & m-stak will take care of the rest. I would run two cans of both back to back, 42 days.

This sounds like a good plan; I've found that a hit another plateau smashing kick between 25-30 days of M-Stak (i.e., 2 cans back to back).


Alright, I guess ill give it a shot.

Good luck and let us know how it goes brother.

Kevin
widdlewade44

[NJC_Manhattan]

Thanks for the sub bro, after reading yours I will sub yours as well, there is deatailed nutritional set ups and great workouts in here I can certainly use the diet info to cut weight for my next meet coming up in may, I'll be gunning for a mid 500 bench at 275ish wish me luck.LOL. Great work and great documentation very helpful log.

Thanks for the kind words man. You've got a great bench goal, just keep it up!

[NJC_Manhattan]

As long as you limit it and don`t go overboard then live your life mate and have a few beers, training and eating is important but so is enjoying yourself and living your life, hey maybe its coz I`m 45 this year and looking at things a little diferent, lol.

Yea I agree Sanga. Thanks for stopping by.

[NJC_Manhattan]

Throw 'em in the mix.



This sounds like a good plan; I've found that a hit another plateau smashing kick between 25-30 days of M-Stak (i.e., 2 cans back to back).



Good luck and let us know how it goes brother.

Kevin
widdlewade44

Will do wade. Thanks man.

[Pizzalamp]

good luck w midterms

[NJC_Manhattan]

good luck w midterms

Thanks Pizza, my last midterm is on Wednesday in my options and futures class. It's a tough subject, but I think I'll be ok. Then Thurs, Fri, Sat, Sun are going to be hectic gym days.

[C.Coronato]

Hectic gym days is the name of the game brotherin!

[hardworkE]

Options and futures, brings me back to college. Not really missing waking up for 8am international finance class and checking into what kind of investment opportunities there were with the swiss franc and usd. Good luck with finals, get in there and get your shit done .

[diesel1976]

That last chest and ab workout was some serious shit NYC! Its firing me up to up my volume and intensity techniques which Is what I think I need to change up right now. Nice work.

[NJC_Manhattan]

Hectic gym days is the name of the game brotherin!

x2 that's what keeps bringing me back


Options and futures, brings me back to college. Not really missing waking up for 8am international finance class and checking into what kind of investment opportunities there were with the swiss franc and usd. Good luck with finals, get in there and get your shit done .

Yea, nothing beats pricing a May straddle with a 25 strike 4 months before maturity to the owner of the option. But what really gets me is arbitrage opportunities in the FX markets.


That last chest and ab workout was some serious shit NYC! Its firing me up to up my volume and intensity techniques which Is what I think I need to change up right now. Nice work.

Thanks man. It's words like that that keep me going.

[NJC_Manhattan]

I've been reading through this epic on the history of finance in the world. It is truly an amazing book. It starts with the origins of loans out of Italy and covers everything up to Enron's unethical accounting disaster. Even if you're not 'into' the economy or whatever, this book is entertaining. If you work/are interested in the economy, then this book is required reading.

I know this doesn't have to do with bodybuilding/powerlifting/etc., but to me there are few things more important than your education and your health.

I try to read a book every 2 weeks and not books like 'I hope they serve beer in hell', even though that book is nothing short of amazing. Below is a list of books that should be required reading for every man on the conduct and ethics of men, and on becoming truly great...

(In no particular order)

The 48 laws of power by Robert Greene (the modern day version of The Prince)

American Pyscho by Brett Easton Ellis (If you only view what someone is on the outside and inside doesn't matter, then you become a monster)

Getting past No by William Ury (a harvard guy explains how to negotiate the toughest of situations)

Nixon and Kissinger: Partners in power by Robert Dallek (How being #1 isn't always the best way to have absolute power)

A Critique of Pure Reason by Immanuel Kant (Universalism at its best)

Zen and the art of Motorcycle Maintenance by Robert Pirsig (Challenges the Western Canon)

The Illiad by Homer (shows the lengths men will go to become Immortal, among other great themes)

Just those for a start.... Carry on.

[NJC_Manhattan]

Got home tonight from school and decided to go the gym...

Pre workout
1/8 cup chili (see my recipe in the back pages)
NO2 supp

Gym (Shoulders and Abs)

Barbell Shoulder Press

115x10
135x10
155x10
90 til failure

Dumbbell raise to dumbbell upright row to standing dumbbell press (1 rep would be 1 raise+1 row+1 press)

25 (each hand)x10
27.5 x10
30x10
20 til failure

Barbell Raise

45x10
65x10
85x8
45x10

Power partials superset with standing fly

25 (each hand)x 10, 25 (each hand)x 10
30x10, 30x10
35x10, 35x10
15 til failure, 15 til failure

Dumbbell clean and press

25 (each hand)x10
30x10
35x10

Dumbbell side lat raise

25x10
30x10
32.5x10

Abs

Hanging leg raises til it burns then 10 more

30 plus 10
28 plus 10
24 plus 10
til failure (around 40, I felt like crap for one min, then felt amazing)

Crunches to Exercise ball mountain climbers

30, 30
40, 30
50, 30
til failure, til failure

Dumbbell Side Bends

55 (each side)x10
55x10
55x10

Cardio
Eliptical for 20 mins. Heart rate 126-131 in control.

Steam Room
Holla at ya boy!

Intra workout
BCAA supp

Post workout
1/2 cup my chili, 1/2 cup raw baby spinach, 1 tbsp xtra virgin olive oil
1 scoop whey
Flex
CoQ10

Yep.

[NJC_Manhattan]

Almost forgot had some UniLiver with this as well... Protein to the max tonight baby! "Ya buddy, light weight baby"- Ronnie. He cracks me up every time.

[Pizzalamp]

great looking workout man
must have felt great to get back in the gym finally

i gotta make some of your chilli... my mouth is watering

[prowrestler]

awsome stuff man

[NJC_Manhattan]

great looking workout man
must have felt great to get back in the gym finally

i gotta make some of your chilli... my mouth is watering

Thanks Pizza. It was amazing, I missed like 2 days and I was really longing for it. Tonight felt awesome.


awsome stuff man

Thanks pro.

[NJC_Manhattan]

I'm thinking of adding Sesamin to my supps to complement Cuts. What do you think?

[shizz702]

Nice bro! Some nice reading material you posted there too. I always have a book or two around as well. Got to keep your mind active.

[prowrestler]

I'm thinking of adding Sesamin to my supps to complement Cuts. What do you think?

l carnitine hands down

[NJC_Manhattan]

Nice bro! Some nice reading material you posted there too. I always have a book or two around as well. Got to keep your mind active.

Thanks man. "I like to break a mental sweat too"...


l carnitine hands down

Yea, I get a lot of that from Pak. But maybe Ill up my dose

[hardworkE]

Good looking workout and definitely some must read books listed earlier. Working hard physically and mentally, love seein that.

[NJC_Manhattan]

Just ordered a refill of Omega (probably the best EFA I've ever taken, and I've taken a ton of different blends) and I ordered a Sesamine supp. Hopefully, this oil along with my current stack + cuts will show some serious results.

[NJC_Manhattan]

Good looking workout and definitely some must read books listed earlier. Working hard physically and mentally, love seein that.

Thanks man. My shoulders felt a little tight this morning, but nothing breakfast couldn't cure. Yea reading is essential.

[ForearmFreak]

that chili sounds amazing

[C.Coronato]

x 2.

That chili sounds awesome. Might have to be a semi cheat meal even tho its pretty healthy still.

[NJC_Manhattan]

that chili sounds amazing


x 2.

That chili sounds awesome. Might have to be a semi cheat meal even tho its pretty healthy still.

Thanks guys. The chili is amazing. You can find low to no carb tomato paste at places like trader joes or online. The ground turkey/chicken is very clean protein and low in fat. The black beans are organic and loaded with quality fiber. The amount of beans in the chili is small compared to the proteins. The herbs and spices have their own health benefits (the ones I buy usually have little to no sodium). And brown rice is optional. I usually substitute it with raw baby spinach. Add a tbsp of xtra virgin olive oil, and you have a solid meal.

This is pretty general, but if you guys look online there are a lot of no carb sauces out there (sure the ingredients might be a little suspicious, but it helps while dieting). It helps when you're on your 4th serving of top sirloin and raw veggies that day...

[C.Coronato]

Thanks guys. The chili is amazing. You can find low to no carb tomato paste at places like trader joes or online. The ground turkey/chicken is very clean protein and low in fat. The black beans are organic and loaded with quality fiber. The amount of beans in the chili is small compared to the proteins. The herbs and spices have their own health benefits (the ones I buy usually have little to no sodium). And brown rice is optional. I usually substitute it with raw baby spinach. Add a tbsp of xtra virgin olive oil, and you have a solid meal.

This is pretty general, but if you guys look online there are a lot of no carb sauces out there (sure the ingredients might be a little suspicious, but it helps while dieting). It helps when you're on your 4th serving of top sirloin and raw veggies that day...

haha ya im very much looking for a change up, even tho im loving the lean ground turkey/sweet pots/broc meal i eat daily lol

[NJC_Manhattan]

Lunch:

Chopped mixed green salad, 1/4 cup sprouts, 1/8 cup corn, 1/4 cup peppers, 1/8 cup Buffalo Mozz, 1/2 cup chicken, 1 tbsp xtra virgin olive oil.

Omega pak

Tons of water

Like 6 coffees I got my mid term tonight. I'm all about pricing forwards and futures right now.

[NJC_Manhattan]

Just finished my exam. Feel pretty good about it. Funny moment during... One girl stood up half way through and said, "Ok, none of this was covered in class!!!". She then got her things and left.

[Angst]

Just finished my exam. Feel pretty good about it. Funny moment during... One girl stood up half way through and said, "Ok, none of this was covered in class!!!". She then got her things and left.

Lol, I assume in grad school you guys have to do a lot of learning on your own? There are a lot of people like that in my classes, if this shit is easy, then everybody would have a degree. What's your major btw?

[NJC_Manhattan]

Lol, I assume in grad school you guys have to do a lot of learning on your own? There are a lot of people like that in my classes, if this shit is easy, then everybody would have a degree. What's your major btw?

I'm in grad school. Going for a free standing MA in economics with a concentration in corporate finance. Planning on going for MBA after I work for a few more years.

[Bartles]

I've been reading through this epic on the history of finance in the world. It is truly an amazing book. It starts with the origins of loans out of Italy and covers everything up to Enron's unethical accounting disaster. Even if you're not 'into' the economy or whatever, this book is entertaining. If you work/are interested in the economy, then this book is required reading.

I know this doesn't have to do with bodybuilding/powerlifting/etc., but to me there are few things more important than your education and your health.

I try to read a book every 2 weeks and not books like 'I hope they serve beer in hell', even though that book is nothing short of amazing. Below is a list of books that should be required reading for every man on the conduct and ethics of men, and on becoming truly great...

(In no particular order)

The 48 laws of power by Robert Greene (the modern day version of The Prince)

American Pyscho by Brett Easton Ellis (If you only view what someone is on the outside and inside doesn't matter, then you become a monster)

Getting past No by William Ury (a harvard guy explains how to negotiate the toughest of situations)

Nixon and Kissinger: Partners in power by Robert Dallek (How being #1 isn't always the best way to have absolute power)

A Critique of Pure Reason by Immanuel Kant (Universalism at its best)

Zen and the art of Motorcycle Maintenance by Robert Pirsig (Challenges the Western Canon)

The Illiad by Homer (shows the lengths men will go to become Immortal, among other great themes)

Just those for a start.... Carry on.

Currently reading the 48 laws of power, tons of great examples of history in there. ( I read it when I do my cardio lol, Just sit myself on a bike and start turnin pages)

Other books i've read that you might like, House of Leaves, Atlas Shrugged, Most of John Grishams books, (Street Lawyer is prolly my favorite) the Eldest series, 1984, animal farm, a few of Dean Koontz books....Bro I've read a book pretty much every week since I was 12, so If your ever short of something to read, just lemme know lol.

I think after this I'll read Nixon and Kissinger: Partners in power, or Gettin past No.
I don't know, they all look pretty interesting. (already read the Illiad)

[zanderfever]

Lunch:

Chopped mixed green salad, 1/4 cup sprouts, 1/8 cup corn, 1/4 cup peppers, 1/8 cup Buffalo Mozz, 1/2 cup chicken, 1 tbsp xtra virgin olive oil.

Omega pak

Tons of water

Like 6 coffees I got my mid term tonight. I'm all about pricing forwards and futures right now.


Just finished my exam. Feel pretty good about it. Funny moment during... One girl stood up half way through and said, "Ok, none of this was covered in class!!!". She then got her things and left.

Should've checked in earlier and said good luck. I guess good luck on the grade?

[NJC_Manhattan]

Currently reading the 48 laws of power, tons of great examples of history in there. ( I read it when I do my cardio lol, Just sit myself on a bike and start turnin pages)

Other books i've read that you might like, House of Leaves, Atlas Shrugged, Most of John Grishams books, (Street Lawyer is prolly my favorite) the Eldest series, 1984, animal farm, a few of Dean Koontz books....Bro I've read a book pretty much every week since I was 12, so If your ever short of something to read, just lemme know lol.

I think after this I'll read Nixon and Kissinger: Partners in power, or Gettin past No.
I don't know, they all look pretty interesting. (already read the Illiad)

I'll take a look into the books you mentioned. I've read 1984, animal farm, and some John Grishams, but I'll definitely check out the others thanks.

After 48 laws of power, the Nixon book is an interesting next choice. You'll see a lot of the laws of power being applied in the Nixon book. Be warned, it can be a very dense read at times. Or other Robert Green books are great as well.

[NJC_Manhattan]

Should've checked in earlier and said good luck. I guess good luck on the grade?

Thanks man. No worries about earlier. I think things will be fine.

[TheDarkHalf]

I'll take a look into the books you mentioned. I've read 1984, animal farm, and some John Grishams, but I'll definitely check out the others thanks.

After 48 laws of power, the Nixon book is an interesting next choice. You'll see a lot of the laws of power being applied in the Nixon book. Be warned, it can be a very dense read at times. Or other Robert Green books are great as well.

I can vouch that animal farm and 1984 are great books. Also might want to check out Fahrenheit 911, The Giver, Brave New World, and Farewell to Arms. All great reads, I read them back in my high school novels class.

[Bartles]

Fahrenheit 911? or Fahrenheit 451?
451 was a great book, don't know why I didn't mention it. ><

[NJC_Manhattan]

I can vouch that animal farm and 1984 are great books. Also might want to check out Fahrenheit 911, The Giver, Brave New World, and Farewell to Arms. All great reads, I read them back in my high school novels class.

I've read all those. Think you mean Fahrenheit 451 not the Michael Moore thing. Yea those are classics. I'm more into non-fiction these days. Thanks for stoppin by.

[NJC_Manhattan]

Fahrenheit 911? or Fahrenheit 451?
451 was a great book, don't know why I didn't mention it. ><

That is a solid book. If only for the opening line, 'it was a pleasure to burn'... fuckin awesome.

[NJC_Manhattan]

Mid-terms are over... Bout time. Looking forward to hitting my back tomorrow. I think I might research some new exercises. Sure the classics always work, but I think it's time I awoke some fibers that have been dormant. Also looking forward to breakfast.

[Pizzalamp]

Mid-terms are over... Bout time. Looking forward to hitting my back tomorrow. I think I might research some new exercises. Sure the classics always work, but I think it's time I awoke some fibers that have been dormant. Also looking forward to breakfast.

tear it up!!

whats for bfast??

[NJC_Manhattan]

tear it up!!

whats for bfast??

I'm thinking 1/2 cup oatmeal, 1 scoop Mint Chocolate whey, 1 tbsp Natty PB, 4 crushed pecan nuts, dash of cinnamon. With some solid water and Pak. It's amazing what hunger will do to you.

[NJC_Manhattan]

Back and Calves today

Weightless pullups superset with Lat Pulldown to seated pulley rows

10, 140x10, 70x10
10, 160x10, 80x10
10, 180x10, 90x10

Bent Barbell Rows

135x10
185x10
185x10

Deadlifts

135x10
185x10
225x10

1 arm dumbbell rows (bench)

70 (each side)x10
75x10
70x10

Standing 1 am dumbbell rows

35 (each side)x10
45x10
55x10

Smith bar lying pullups

10
15
20

EZ bar bent over rows

100x10
110x10
110x10

Iso lat machine

90x10 (palms in)
90x10 (palms out)
90x10 (wide grip)

Pullups

10
10
10

Seated Calf raises, to weightless standing calf raises

90x10, 30
140x10, 30
140x10, 30

Standing calf raises (normal), raises (toes facing out), to raises (toes facing in)

15, 15, 15
15, 15, 15
All til failure

Cardio

10 mins treadmill (heart rate 127-130)
10 mins bike (heart rate 135-140 wayyyyy tooooo highhhh)
10 mins elipitcal (heart rate 130-135)

Steam room
Brought in the newspaper today...

Intra-workout
BCAA supp

Post workout
CoQ10
Shake (2 scoops protein, 1/2 cup egg whites, 1 tbsp natty pb, 1 scoop BCAA supp, a few almonds, water/ice)

[hardworkE]

workouts are looking good. Did you carry that protein shake into the gym with you and have it...egg whites that are sitting in a locker for an hour or two just sounds awful

[NJC_Manhattan]

Did you carry that protein shake into the gym with you and have it...egg whites that are sitting in a locker for an hour or two just sounds awful

HA! no man. I had the protein shake back at my apartment... My gym is just a few short blocks away from my place... Makes things easy...

[NJC_Manhattan]

There has been a lot of talk about this P90X product/workout plan/diet. Was wondering if anyone had tried it? This whole muscle confusion thing sounds like just varying your workout. What do you think?

[C.Coronato]

Good looking back day. I bet your relieved that midterms are done. back to the real work huh brotha?

[NJC_Manhattan]

Good looking back day. I bet your relieved that midterms are done. back to the real work huh brotha?

Thanks man. Ya, it's good to be done with those exams. One exam took 4 hours and I was one of the first to leave. It was miserable. Being in the gym this morning felt sooooo goooooddddd.

[hardworkE]

Thanks man. Ya, it's good to be done with those exams. One exam took 4 hours and I was one of the first to leave. It was miserable. Being in the gym this morning felt sooooo goooooddddd.

Haha, thats how I feel after 8-10 hours of work. Gym time = my time

[NJC_Manhattan]

Haha, thats how I feel after 8-10 hours of work. Gym time = my time

So true.

[bighoss34]

Back and Calves today

Weightless pullups superset with Lat Pulldown to seated pulley rows

10, 140x10, 70x10
10, 160x10, 80x10
10, 180x10, 90x10



nice looking triple set there. If anything, you could even lighten up on the volume a little bit. Good work.

[NJC_Manhattan]

nice looking triple set there. If anything, you could even lighten up on the volume a little bit. Good work.

Thanks man. Don't know if Ill lighten up on the volume. Ever since I started supersets Ive been crushing plateaus

[C.Coronato]

Thanks man. Ya, it's good to be done with those exams. One exam took 4 hours and I was one of the first to leave. It was miserable. Being in the gym this morning felt sooooo goooooddddd.

4 hours? geeeez. I do not miss college. I was all ready to go back for my Masters, and Nope. No thanks lol.

[Dead(Lift)]

I hate doing deadlifts for more reps than 5, you must've been dead after them.

EZ bar rows? How do those feel? Might have to give them a try some day.

[OklahomaMuscle]

Grad school, novels, and workouts like these! Impressive to say the least. Keep up the inspiring work.

[bighoss34]

Thanks man. Don't know if Ill lighten up on the volume. Ever since I started supersets Ive been crushing plateaus

Not too much volume on the supersets, just total work sets. 24 working sets for back-throwing out warm-up sets-is a lot of work. I guess you can consider lats/mid back/deads almost as different bodyparts. If you're getting results it's not too much work, but it is just one more variable that you can change for muscle confusion.

[NJC_Manhattan]

4 hours? geeeez. I do not miss college. I was all ready to go back for my Masters, and Nope. No thanks lol.

Ha! Yeah man Grad school means business. College I could wake up at 11am, roll out of bed in my PJs, not pay attention in class, booze at night, and then still end up with a solid GPA....

Grad school: One of my Professors insists on 'proper dress' whatever that means... So no laziness. Oh and the work is a bastard.


I hate doing deadlifts for more reps than 5, you must've been dead after them.

EZ bar rows? How do those feel? Might have to give them a try some day.

Yea those deads were killing me. EZ bar rows you can do close grip. It's a good pump, but only after the traditional barbell rows.


Grad school, novels, and workouts like these! Impressive to say the least. Keep up the inspiring work.

Thanks man. I appreciate that. I was thinking of adding a job on top of all that. Had a few interviews last week. The fact that I'm getting callbacks in this economy is unbelievable to me.


Not too much volume on the supersets, just total work sets. 24 working sets for back-throwing out warm-up sets-is a lot of work. I guess you can consider lats/mid back/deads almost as different bodyparts. If you're getting results it's not too much work, but it is just one more variable that you can change for muscle confusion.

Thanks man. I'll definitely try that out.

[Dead(Lift)]

Yea those deads were killing me. EZ bar rows you can do close grip. It's a good pump, but only after the traditional barbell rows.


I'll give them a try sometime for sure. I've done reverse rows, they give a good feeling in the lats and biceps.

[NJC_Manhattan]

I'll give them a try sometime for sure. I've done reverse rows, they give a good feeling in the lats and biceps.

Reverse rows are money. Let me know how the EZ rows go.

[Dead(Lift)]

Will do.

[TheDarkHalf]

Fahrenheit 911? or Fahrenheit 451?
451 was a great book, don't know why I didn't mention it. ><


I've read all those. Think you mean Fahrenheit 451 not the Michael Moore thing. Yea those are classics. I'm more into non-fiction these days. Thanks for stoppin by.

HAHA Yea that's what I meant lol, it's only been 6-7 years since i've read the book =p.



Back and Calves today

Weightless pullups superset with Lat Pulldown to seated pulley rows

10, 140x10, 70x10
10, 160x10, 80x10
10, 180x10, 90x10

Bent Barbell Rows

135x10
185x10
185x10

Deadlifts

135x10
185x10
225x10

1 arm dumbbell rows (bench)

70 (each side)x10
75x10
70x10

Standing 1 am dumbbell rows

35 (each side)x10
45x10
55x10

Smith bar lying pullups

10
15
20

EZ bar bent over rows

100x10
110x10
110x10

Iso lat machine

90x10 (palms in)
90x10 (palms out)
90x10 (wide grip)

Pullups

10
10
10

Seated Calf raises, to weightless standing calf raises

90x10, 30
140x10, 30
140x10, 30

Standing calf raises (normal), raises (toes facing out), to raises (toes facing in)

15, 15, 15
15, 15, 15
All til failure

Cardio

10 mins treadmill (heart rate 127-130)
10 mins bike (heart rate 135-140 wayyyyy tooooo highhhh)
10 mins elipitcal (heart rate 130-135)

Steam room
Brought in the newspaper today...

Intra-workout
BCAA supp

Post workout
CoQ10
Shake (2 scoops protein, 1/2 cup egg whites, 1 tbsp natty pb, 1 scoop BCAA supp, a few almonds, water/ice)

Damn bro I have to say you are putting in lots of work. But I gotta tell you man I'm concerned you may be overworking. I counted 33 individual sets for your back (including those in supersets). I think you could be going harder and heavier on less sets (12-16) and see results. Just looking out man, I don't want you getting robbed of any growth with all this hard work!

[pmug0000]

Good work in here NJC, I'm personally a fan of the high volume type of workouts you do. If it's working for you then I see no reason not to keep it up.

[NJC_Manhattan]

HAHA Yea that's what I meant lol, it's only been 6-7 years since i've read the book =p.




Damn bro I have to say you are putting in lots of work. But I gotta tell you man I'm concerned you may be overworking. I counted 33 individual sets for your back (including those in supersets). I think you could be going harder and heavier on less sets (12-16) and see results. Just looking out man, I don't want you getting robbed of any growth with all this hard work!

Thanks Dark. I usually do add in one week a heavy lifting every month. Most of the time I just keep to this routine, but I'll definitely take a look into doing less sets higher weight.

[NJC_Manhattan]

Good work in here NJC, I'm personally a fan of the high volume type of workouts you do. If it's working for you then I see no reason not to keep it up.

Thanks Pmug. The high volume just seems to work, and the feeling is incredible.

[NJC_Manhattan]

Just had 1/2 cup chicken, 1/4 cup brown rice/black bean mix, and omega pak. Working chest tonight. Can't wait.

[hardworkE]

Just had 1/2 cup chicken, 1/4 cup brown rice/black bean mix, and omega pak. Working chest tonight. Can't wait.

I'm hitting chest tonight too, tear it up. This tuna and brown rice I'm eating needs some extra hot sauce haha, little dry.

[scals]

Tons of volume for back bro. Nice job.