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N. Motta
10-15-09, 5:48 pm
This is my journey. Starting today I will begin a great off season. Over the next few months I will improve my squat, bench and deadlift. A very important goal of mine aesthetically, is to improve the thickness and size in my chest and shoulders. I will record my daily lifts, as well as my current nutritional plan. I am very open to criticism and advice, from the wealth of knowledge found here in the Brotherhood.

Training consistently for the past 2.5 years
25 years old
6'1" 220 pounds.
12% BF

5 months ago I weighed in at over 250 with way too much body fat. I had been following the Red Team diet and I dropped over 15 pounds. A month long trip backpacking in Europe caused me to drop another 10.

More specific info regarding daily food intake and portion sizes to come in the next few days.

C.Coronato
10-16-09, 10:14 am
Thats great bro, Keep up the good work. How was backpacking? I would love to do that one day.

N. Motta
10-16-09, 8:25 pm
Thanks TTL. Backpacking was an amazing experience. By far the coolest thing I have ever done in my life. We went "canyoning" in the Swiss Alps, hit up Oktoberfest in Munich and I proposed to my girl in Venice.

Updates to come. I just got my body fat done today and I'm at 10%, which should be a good starting point for the offseason.

N. Motta
10-18-09, 3:45 pm
Finally feel like I have hammered out the portions and the food I will be taking in daily for the next few weeks. This is based off of Rages diet for the Yellow Team Bulkers. At the time being I am trying to shoot for a 300/300 split with my macros. I think I am a tad over on my carbs though.

Also I thought I would post the daily supplements, as I would like a critique on how I scheduled them throughout the day.

9:00 Hydrate, Nitro

9:15
Meal 1: 8 oz top sirloin, .5 cup oats, 1 Banana
4 Liver Tabs, Pak

11:45
Meal 2: 3 scoops Real Gains, 1 scoop Ultra Iso Whey
4 Liver Tabs

2:00
Meal 3: 8 oz chicken breast, 5 oz yam, 2 cups baby spinach
4 Liver Tabs, Omega

3:15
Pre WO: Shock, Pump

Intra Aid, Nitro

4:30
Meal 4: 3 scoops Torrent, 1 scoop Ultra Iso Whey, 1 pack Gatorade powder

6:00
Meal 5: 8 oz chicken breast, 5 oz yam, 2 cups baby spinach
4 Liver Tabs, Flex

9:00
Meal 6: 3 ground beef patties, .75 cup oats, 1-2 cups baby spinach
4 Liver Tabs


I hit the sack at about 11:30 every night, so I'm hoping the time between my last meal and waking up is not so great that I will start running catabolic.

Again, I would love some feedback on how I scheduled everything throughout the day.

Firedrake
10-18-09, 5:17 pm
It looks pretty solid -- watch your carbs carefully this first couple of weeks -- I know I didn't at the start of the Iron Contest, and was adding fat as much as muscle initially, and so had to dial it back in. I know what helped me was front loading the carbs earlier in the day, but your mileage may vary.

N. Motta
10-18-09, 8:07 pm
Right on, thanks for the suggestion Firedrake. I'm assuming you 'frontloaded' the carbs early because your metabolism had time to digest them? As opposed to having them late at night and having them sit in your body, without being processed?

N. Motta
10-19-09, 7:00 pm
Okay, so after being out of the gym for the past six weeks, today felt like the first day of school. Except I knew all my classmates. It was great seeing all the regulars and some of my closer friends.

Arms and Abs, working sets listed

Tricep Pushdown
10x140
10x130

Bench Dips
10x45
10x50

DB Extension
10x70
10x80

Incline DB Curl
10x25
10x25

Hammers Bar Curl
10x40
10x40

Cable Curl
10x30
10x30

Machine Crunch
14x80
12x80
10x90

Hanging Crunch
6, 5, 5 (haha so pathetic)

Vacume Hold
3x5 seconds

What a humbling experience it is, to see how long it takes to build muscle and how fast it takes to lose it all. No matter what my ego was telling me today, I reminded myself it is my focus and intensity in the gym that matter more than what I was lifting.

Desire, Determination, Dedication.

N. Motta
10-20-09, 7:13 pm
Favorite day of the week. Workin on my wheels

Quads and Hams

Pre Exhaust
Leg Extensions
50x50
35x60
30x60
...Very challenging, good burn and pump

Leg Press
15x490
14x490

Back Squat
10x225
10x225

Romanian Dead Lift
10x135
10x135
10x135

Standing Leg Curls
10x10
10x10

Again, my ego kept pestering me during the workout. Reminding me how much strength I have lost. Especially in my squat, my favorite exercise. Swallowed my pride and felt like I used good weights, just barely eeking out my final reps during each set.

It was a pretty damn good workout, feeling like I'm getting back in the saddle, focusing more than yesterday. I kept a good pace and had a great sweat going, granted I didn't take my Animal zip up off the whole time. A buddy of mine asked me, "Why don't you take that thing off Nick?" Stealing a line from my favorite bodybuilder, Erik Fankhouser, I replied, "Because that's how I roll!"

N. Motta
10-22-09, 7:18 pm
Wednesday was a rest day. Today was Chest and Shoulders. Always the most frustrating muscle for me, chest is by far my weakest area. Aside from rarely obtaining the elusive chest pump, I feel it is in serious need of overall thickness and size.

In an attempt to remedy this the two things that I am going to be trying to employ; a good tempo, 2 seconds down 1 explosive second up. Constant tension, never letting the tension of the muscles momentarily escape me by resting on my joints.

Flat Bar
10x165 (Much easier than I thought)
10x195

Incline DB Flye
10x35's
10x40's

Decline Bar
10x175
10x175
Good weight, constant tension felt really good

Smith Military Press
10x70 (Really easy)
10x100

DB Press
10x45
10x45

Side Laterals
10x25
10x25
I tend to go higher than perpendicular on these, with a supinating motion at the top. I really feel it in the lateral head, however I sometimes wonder if I should just go heavier with a shorter range of motion.

Did about 10 minutes of posing and stretching after the workout. As well as trying to do some standing vacuum holds.

Thoughts, suggestions and criticism always welcome.

Firedrake
10-22-09, 8:22 pm
Very nice work -- I don't see a lot of suggestions except the one you made to yourself -- about the heavier laterals; I find that actually builds better.

I also like your vacuum work -- too many people ignore that, and what it does to keep the belly tight.

N. Motta
10-22-09, 8:39 pm
Thanks Firedrake. Tomorrow is back, traps and rear delts. No doubt this routine is familiar to you. :) While it is still my first week back in the gym, I know that like always, I am going to tear my back apart. For better or worse. I love torturing myself on back day.

Firedrake
10-22-09, 8:41 pm
Thanks Firedrake. Tomorrow is back, traps and rear delts. No doubt this routine is familiar to you. :) While it is still my first week back in the gym, I know that like always, I am going to tear my back apart. For better or worse. I love torturing myself on back day.

Oddly enough, it's become my favorite -- I was startled at the amount of mass I've added to my upper back during the contest, because I don't see it every day, but I -love- being able to move the heavy iron.

I'm moving back to Saturday for a workout with some friends, but I'll be back on the normal schedule on Monday . . .

Have fun!

N. Motta
10-23-09, 7:27 pm
Trained alongside a few of my favorite fellow gym members, crazy strong dudes that motivate me to really get after it.

Back, Traps, Rear Delts and Calves

Wide Grip T-Bar Row
12x115 (Little too light)
10x135

DB Row
10x80
10x80

Wide Grip Pull Down
10x120
10x120

Bent Over Laterals
12x20
10x20

Bar Shrugs
20x90
15x110

Leg Press Extensions
25x90 (4 Sets)

Seated Calve Raises
20x25
20x25

Felt good to do some back work today. I always make a point to get a solid contraction with every back movement I do. However today I wondered if during this off season I should justify losing a little bit of that intense squeeze by using some more weight for growth.

I also like to do the same with all my calve exercises, a real intense contraction every rep. I don't use much weight with calves, but I always seem to fill them up with blood and get a nice burn during the movements. Which is a good thing, I think.

At some point during this weekend, I'm going to destroy a big ol' pizza. Resting Saturday and Sunday, back to training on Monday.

N. Motta
10-26-09, 7:13 pm
Few slight changes in the diet from my previous post. Sunday and today, I replaced meal #3 with a pepperoni pizza and a couple big glasses of milk. My appetite is still quite high with the protein/carbs at 300/300.

Arms and Abs, working sets listed

Tricep Pushdown
12x150
12x160

Body Weight Dips (not bench dips like last week)
10xBW
16xBW

DB Extension
14x80
10x90

Incline DB Curls
12x30
10x35

DB Hammer Curls
11x20
10x25

Single Arm Cable Curls
11x35
10x40

Machine Crunch
20x80
15x90
10x100

Hanging Knee Raise
7,10,9

Finished trying some more vacuum holds and some posing

The weight is feeling more natural again. Focus and intensity were more on point, compared to last week where I was stoked just to be back in the gym. My lifts went up over last week, but it's nothing to brag about, as again I think I am still just trying to bounce back to where I was.

Felt pretty good today. I definitely am digging having a training log with me now. I am much more efficient at choosing an appropriate weight to start my working sets with after warm up. Makes me realize how much I was missing out before I started using a log.

Legs tomorrow. I am already anticipating the struggle and the pain.

Firedrake
10-26-09, 7:17 pm
Good work, both days!

I'm right there with you tomorrow. How much damage can we do, eh?

N. Motta
10-26-09, 7:36 pm
Thanks for the nod FD. I will be as honest as I can tomorrow, and tell you on a scale of 1-10 how intense the leg day was.

N. Motta
10-27-09, 7:22 pm
Just got done with some very productive leg training

Quads and Hams

Pre Exhaust
Leg Extensions
50x50 lbs
40x60
30x70

Leg Press
17x600
15x690

Back Squat
11x225
10x255

Romanian Dead Lift
10x135
10x155
12x165

Standing Leg Curl
12x15 lbs
10x20

10 minutes of stretching

Felt like a proper work out. I warmed my joints up on the bike for 10 minutes, then began my warm up sets and dove into the pre exhaust. I was pretty satisfied my intensity and my focus, other than I had 1 or 2 reps in my squat that felt a little poor. I'm a little bit anal about my squatting technique, maybe I just need to let it rip.

Definitely not satisfied with where my squat has sunk to. Granted, in the past I would always warm up and then dive right into the squats. I will give it 3 to 4 more weeks and then test the waters by starting with the squat to evaluate how I have come back.

Time to eat, eat and rest. Then eat some more.

N. Motta
10-29-09, 7:17 pm
Really important day today, chest and shoulders. I feel they are my weakest areas and I had been trying the past few days to prepare mentally for the training. Nothing to brag about, but I do feel I used really good weights in each set, exploded through the positive half of the reps and did some contractions in between sets to try and flow more blood into the pecs.

Flat Bar
11x190
10x205

Incline DB Flye
10x40
10x45

Decline Bar
10x180
10x200

Smith Military
13x100
10x120
(I have a hard time feeling an intense contraction during shoulder presses, any suggestions?)

DB Press
6x50 - really stalled out, getting these kicked up to the top, poor set
10x45

Side Laterals
10x25
10x25

All in all a pretty good session. I just can't help but feel my chest training is always lacking in overall productivity and stimulation compared to the rest of my training. It gets discouraging sometimes.

Also trying to adapt to training pecs and caps on the same day, which I have never done before.

Finished off with about 10 minutes of posing, going through the mandatories as best I know how, and using some poses that pump extra blood into the chest and shoulders.

Again, any suggestions or criticism is always appreciated. I have a fatty pizza and some milk waiting for me.

N. Motta
10-30-09, 7:21 pm
Having never actually learned how to do real deadlifts, (as opposed to RDL's and rack pulls) I trained at Golds today where a co worker of mine gave me some pointers. He has a personal best pull of +700 lbs, so I figured he was a great resource. Cut to the chase, my lack of experience with the deadlift is definitely a big weakness in my game. But that is going to change.

So after about 4-5 instructional and warm up sets, we put two pies on each side and tried to fire off some textbook deadlifts. I have a lot of work to do.

Back, Rear Delts and Traps

Deadlift
5x225
4x225

DB Row
10x80
10x100

Wide Grip Pull Down
12x150
11x180

Bent Over Laterals
11x20
10x25

Behind the Back Shrugs
Smith Machine
15x140
12x190
Drop Set
12x190
11x140

A good day, a little bit out of my preferred rhythm with training on the deads, but good. Looking forward to getting in all my meals over the weekend, resting and coming back stronger next week.

N. Motta
11-02-09, 7:48 pm
Arms and Abs

Triceps Pushdown- EZ Bar
10x160
10x140

Dips-Parallel Bar
12xBW+20 lbs
12xBW+25 lbs

DB Extension
14x85-Too light
16x100-Didn't expect that, had a spotter and just went for it

Incline DB Curl
13x30
11x35

DB Hammer Curls
10x25
10x30

Single Cable Curl
10x35
10x35

Hanging Crunch
12,11,9

Vacuum Holds
10 Holds, nearing 10 seconds each
--How the hell do you breath wall holding a vacuum??

10 Minutes of Posing

Had a fantastic workout. Focus was very very good. Made a few salty puddles everywhere I went haha. Pretty good pump and quite please with my intensity.

This is the standard for the rest of the week. I am already thinking about my leg workout tomorrow. :)

N. Motta
11-03-09, 4:49 pm
Getting ready to go in and hit legs. Trying to mentally see myself pushing through when the weight gets heavy and painful.

Looking at my numbers from last week and knowing that I'm going to smash them, reps/weight, whatever.

I already know that I will put in an Animal like effort.

N. Motta
11-03-09, 7:24 pm
Quads and Hams.

Leg Extension
Pre Exhaust
50x50
40x70
30x80

Leg Press
15x690
15x780

Squat
275x12
325x15 -- Felt VERY good. My boy Sia aka my "Uco," was behind me, which always give me a lot of confidence. Weight-wise, I was pleased, but more please with how tight and compacted everything felt. Back flat, knees staying behind my toes. Just the way I like it.

Romanian Dead Lift
10x135
12x165
10x195

Standing Leg Curl
15x15
9x25

Pretty damn good workout. I always seem to taper off in intensity, towards then end of leg sessions, which I will improve upon. Finished off by stretching for a good ten minutes. Felt like it was a very productive day.

Time to dominate this pizza.

NJC_Manhattan
11-03-09, 10:02 pm
I'm subbd mostly because Bill Shakespeare is my boy

N. Motta
11-04-09, 1:52 am
Bill Shakespeare?

Originally composed in the 1950's by Thomas.

N. Motta
11-04-09, 7:22 pm
Nothing too noteworthy today. Went in and did some "vanity" muscles as I like to call them.

Obliques, forearms and calves.

In addition to my calves, I feel my entire midsection is behind the rest of my body. For that reason, I will try and hit these two areas twice a week. Possibly one of the days being higher reps and a superset here and there.

N. Motta
11-04-09, 7:47 pm
Also, forgot to ask...

Any opinions on posing during the off season? Say anywhere from 3 to 4 times a week? Any downsides in doing so, after my workouts? I can usually only last for 10 minutes, if that.

N. Motta
11-05-09, 8:23 pm
Chest and Shoulders

Flat Bar Press
12x185
10x210

Incline DB Flye
11x40
11x50

Decline Bar Press
11x205
9x225

Standing Military Press (Smith was Taken)
11x95
7x115

DB Press
13x50
9x65

Side Laterals
10x25
10x25

Numbers went up slightly, still nothing to brag about. Overall the workout sucked balls. Just before I left to the gym, I noticed that someone had rummaged through my two vehicles while they were parked in the garage(with the door up) and in broad daylight! Few things were taken from the car, an ipod and one knee wrap; who the fuck steals one knee wrap??

Anyways despite knowing that it was probably some high schoolers, I couldn't focus in the gym and I felt like it was damn near a complete waste of time. No intensity, no focus. Oh well, the sun will rise tomorrow and I will do better. In the words of a certain G Diesel, "Bigger Than Yesterday, Smaller Than Tomorrow."

N. Motta
11-06-09, 8:31 pm
Back, Traps and Rear Delts

Deads
10x175
10x205

DB Row
13x95
10x100

Wide Grip Pulldown
10x150
7x165

Bent Over Laterals
12x20
9x25

Smith Shrugs
20x140
20x140

About 10-12 minutes of trying to work on my mandatory poses.

Deadlifts felt a little more natural today. Used a weight that tried to pull me down, yet was safe enough to practice my technique with. Pretty good workout, yet I always like to think there are small ways to improve on anything.

Clean eating all weekend, except for some home cookin on Sunday afternoon.

Firedrake
11-06-09, 8:48 pm
Also, forgot to ask...

Any opinions on posing during the off season? Say anywhere from 3 to 4 times a week? Any downsides in doing so, after my workouts? I can usually only last for 10 minutes, if that.

I see no downside to it -- it helps force the blood into the muscle, especially if you're doing it between sets!

You're putting in some solid work, bro!

N. Motta
11-06-09, 9:11 pm
Yo, thanks Jim. I was beginning to name the crickets that are usually hanging out in here. Haha.

N. Motta
11-07-09, 6:50 pm
Little session of calves and abs.

I think my calves respond better to a little higher volume. So I did three different exercises with 3-4 sets each, super-setting on the final movement. I like to pose them in between sets for a better pump. They got nice and puffy and hard, pretty good pump. Until I came home and watched one of Evans old calve training videos on MDtv, realized I don't have shit! Haha

Getting ready for next week.

N. Motta
11-09-09, 7:20 pm
Triceps, Biceps and Abs

Working Sets Listed

Triceps Pushdown V Bar
10x160
11x170

Dips
BW+25x10
BW+25x15

DB Extension
15x100
9x120 Little too heavy, for now. Reps were not quite as deep as they should be.

Incline DB Curl
12x30
12x35

DB Hammer Curl
12x25
10x30

Double Cable Curl
12x35
10x40

Hanging Leg Raises
13,10,10

Ten Minutes of Posing. Held each mandatory pose for +10 seconds. That's such a short amount of time, but I have to start somewhere. I would like to be up to 15-20 seconds by next week. I need some instruction on how to control my breathing during the poses.

Good workout. Tried very hard to contract each rep as hard as I could, with some additional posing in between sets. The result was a pump that was better than usual.

Setting my mind on training legs tomorrow.

Firedrake
11-09-09, 10:23 pm
Looking solid -- as for breathing during posing: take short, shallow breaths, from the diaphragm, but try to learn to force it -down-, not -out-. That's something I learned from voice lessons, but it carries over well.

Doing the poses between sets is great for forcing more blood into the muscle.

N. Motta
11-10-09, 11:47 am
Thanks Drake. Legs today brother, the best day of the week.

N. Motta
11-10-09, 8:19 pm
Quads and Hams

Leg Extension Pre Exhaust
50x60lbs
40x70
30x80
God damn, these things burn me up.

Leg Press
780x15
870x15 (Next week I'm getting one more plate on top!)

Back Squat
325x12
375x10

RDL
10x135 (Need to either start heavier, or finish to failure)
12x185
9x205

Standing Leg Curl
10x20lbs
10x25

Phew! Pretty damn good. Took off without stretching, I think I may regret that.

Gotta go. I'm in the midst of workin on a pizza dubbed "The Mountain of Meat."

NJC_Manhattan
11-10-09, 8:38 pm
Nice work buddy

N. Motta
11-10-09, 8:41 pm
Thanks brother.

N. Motta
11-12-09, 8:13 pm
Chest and Caps

Flat Bar Press
12x195
10x225

Incline DB Flye
11x45
10x50 (Sounds silly, but today I really got a great squeeze going during the motion)

Decline Bar Press
11x225
11x235

Smith Military
15x90
7x140 (Fell short a few reps. I'll get there)

Seated DB Press
11x50
9x60

Seated Side Laterals
8x30
10x25

Five Minutes of Vacuum's

20 Minutes of practicing Mandatories

Double Crown Burger with Bacon, coming up.

N. Motta
11-12-09, 8:35 pm
Double Crown Burger with Bacon, coming up.

Note to self. That was fuckin disgusting.

Firedrake
11-12-09, 8:50 pm
Nice work -- I love squeezing things at the top of a movement -- it really helps "finish" the muscle, and get it ready for posing.

N. Motta
11-13-09, 7:32 pm
Back, Traps and Rear Delts

Deads
10x205
10x225 - Feeling more familiar every week, being very conscious of my technique.

DB Row
10x100
10x110 - Nice squeeze at the top, let it come down and stretch me out at the bottom

Wide Grip Pulldown
13x165
7x190 - Little too heavy to use the form I would like

Bent Over Laterals
12x15lbs
10x15lbs - Went very slow and held the contraction at the top of each rep, felt good

BB Shrugs
20x185
20x185

Stretched my little birdie wings out

N. Motta
11-16-09, 7:14 pm
Bi's, Tri's and Abs

V Bar Push Down
11x165
10x175

Dips
12xBW+25 lbs
11xBW+35 lbs

Overhead DB Ext
12x100
10x110

Incline DB Curl
12x30
11x40

DB Hammer Curl
10x30
10x35

Double Cable Curl
10x40
10x45 (Extra long contractions in both these sets)

Hanging Crunch
11,13,12

Captains Chair Leg Raise
13,12,10

Firedrake
11-16-09, 8:00 pm
Sweet -- arms and abs have to be happy with all that attention <grin>.

N. Motta
11-16-09, 8:15 pm
Haha. Believe it or not she's a legs and back girl. I tell ya I got a good one.

newbreed
11-17-09, 11:53 am
What do we have here? I didn't know you had a journey. Well I'm following along here. Looking good man

N. Motta
11-17-09, 12:00 pm
Haha thanks for stopping in bro. I got some craziness to unleash on my legs today, stay tuned.

N. Motta
11-17-09, 8:26 pm
Quads and Hams

Leg Extension
Pre Exhaust
50x60 lbs
40x70
30x80

Leg Press
17x915
15x965

Back Squat
10x315
10x365

RDL
10x185
10x185
10x185

Standing Leg Curl
10x25 lbs
10x30

Stretch for 10 Minutes
15 Minute Bath with 6 Bags of Crushed Ice
Pizza

Firedrake
11-17-09, 8:28 pm
NICE! I've been thinking about an ice bath for these legs, myself . . .

N. Motta
11-17-09, 8:31 pm
NICE! I've been thinking about an ice bath for these legs, myself . . .

First 2 minutes are the worst part. After that I honestly don't think it's bad at all.

NJC_Manhattan
11-17-09, 8:53 pm
Ice bath? Man its way too cold for that. Ill save that bath for the summer.

N. Motta
11-18-09, 1:35 am
^Haha. It's all worth it man. You end up feeling like a whole new machine. It's the best thing I have found more my joints. Tonight walking around at work, I felt like I hadn't even trained legs today.

N. Motta
11-19-09, 7:31 pm
Chest and Caps

Flat Bar Press
12x205
10x225

Incline DB Flye
11x45
11x50

Decline Bar Press
9x225
11x245

Smith Military
12x120
11x130

Seated DB Press
11x55
9x65

Side Laterals
12x25
11x30

Firedrake
11-19-09, 11:15 pm
Great work! I also saw you throwing your hat in the ring for the Iron Contest II -- good for you!

N. Motta
11-20-09, 1:34 am
Great work! I also saw you throwing your hat in the ring for the Iron Contest II -- good for you!

You got that right. And guess who set the mark for me to beat? :)

newbreed
11-20-09, 6:58 pm
Right on man

N. Motta
11-21-09, 9:46 pm
Back, Traps and Rear Delts

Deads
13x225
7x275- Reps were not the quality I should have hit. Will do better next week.

DB Row
13x100
8x120 - Hope I can get 10 with the 120 in the next few weeks.

Wide Grip Pulldown
12x150
10x165

Front Bar Shrugs
20x185
21x205

Bent Over Laterals
17x15
10x25

newbreed
11-22-09, 9:03 am
Keep training hard and eat huge

Max-Angle
11-22-09, 11:54 am
Lookin' Good man, keep up the good work

Firedrake
11-22-09, 7:47 pm
Very nice . . . liking the shrugs!

N. Motta
11-23-09, 7:31 pm
Arms and Abs

V Bar Press downs
13x170
10x180 Nice strong contraction at the bottom of all the reps

Weighted Dips
13xBW+35 lbs
12xBW+35 lbs

Overhead DB Extension
12x100
8x110

Incline DB Curls
12x35
8x45 - Heavy peanuts

DB Hammer Curls
11x30
10x35

Single Cable Curl
10x45
10x50

Hanging Crunch
4 sets of 10
-Superset-
Cable Crunches

Did some hard posing afterwards. Still such a challenging aspect of the game. I felt like I was in the posing room forever. When I walked out, only about 8 minutes had passed by.

Firedrake
11-23-09, 8:17 pm
Good looking work -- I wish we actually had a "posing room" at my gym. I know what you mean, though -- it seems like forever when you're holding it.

N. Motta
11-23-09, 8:30 pm
Good looking work -- I wish we actually had a "posing room" at my gym. I know what you mean, though -- it seems like forever when you're holding it.

This one is pretty sweet. It could use some more lights, but it is set up strictly for posing. It has a huge, tall and wide mirror. Also has a nice mirror that is up in the upper seam of the wall and ceiling at like a 45 degree angle, so you can see your rear shots perfectly.

I want to put a small clock/watch on the wall in the room. So I can hold my poses for a desired time.

N. Motta
11-24-09, 7:54 pm
Quads and Hams

Leg Extension
Pre Exhaust
50x60 lbs
40x70
30x80

Leg Press
20x870
15x965

Back Squat
12x315
9x385

RDL
10x185
10x185
10x185

Standing Leg Curl
10x20
9x25

Stretched for 10 minutes.

Damn I am tired.

Firedrake
11-25-09, 2:09 am
I'm glad to hear you're tired -- if you weren't after that, I'd think you were a robot.

Good stuff!

Max-Angle
11-25-09, 2:02 pm
Quads and Hams

Leg Extension
Pre Exhaust
50x60 lbs
40x70
30x80

Leg Press
20x870
15x965

Back Squat
12x315
9x385

RDL
10x185
10x185
10x185

Standing Leg Curl
10x20
9x25

Stretched for 10 minutes.

Damn I am tired.

Great Squat man, keep up the good work!

N. Motta
11-26-09, 3:43 pm
Early workout today

Chest and Caps

Flat Bar Press
12x205
10x225

Incline Flye
14x40
12x45 - Went for a better stretch at the bottom of these, as well as a slower negative

Decline Bar Press
9x225
10x245

Smith Military
12x120
13x135

Hammer Strength Iso Military
12x70lbs per side
10x80

Side Laterals
12x25 lbs
15x20

Honestly, a pretty fuckin shitty pump. Did some posing and contractions in between sets, really didn't do shit and I'm really frustrated as always about it.

N. Motta
11-27-09, 6:46 pm
Back, Traps and Rear Delts

Wide Grip T-Bar Rows
15x135
12x180 - Great squeeze and deep stretch in every rep

DB Row
12x105
10x115

Wide Grip Pull Downs
13x170
10x190

Front Shrugs
20x185
18x185

Bent Over Laterals
13x20
10x25

Rear Delt Machine
2 Sets, 15 reps, 12 Reps (Forgot to count weight, doesn't matter)

Actually trained in a commercial gym that I quite despise, since they have the rear delt machine; which I really like. Considering my distaste for the place, I found myself extra focused on the task at hand. Went in and felt that from beginning to end, I really hit the intensity mark I strive for.

Firedrake
11-27-09, 6:54 pm
I can't say I -despise- my gym, but it's woefully inadequate, although being in there at 8 o'clock yesterday morning, you knew the only guys in there were the ones who were serious.

N. Motta
11-27-09, 7:11 pm
Thanks for stopping in Jim.

N. Motta
11-30-09, 7:46 pm
Arms and Abs

V Bar Pushdown
13x160
10x180

Weighted Dips
12xBody Weight+35 lbs
12xBW+45lbs

DB Extension
13x100
12x120

Incline DB Curl
13x35
10x45

DB Hammer Curl
9x35
10x35

Double Cable Curl
10x50
12x50

Abs
Hanging Leg Crunches
12,13,14
Superset with
Bench Crunches

N. Motta
12-01-09, 8:27 pm
Quads and Hams

Leg Extensions
Pre Exhaust
50x60 lbs
40x70
30x80

Leg Press
20x915
13x1015 - Legs all the way down to form a 90 with the upper and lower leg

Squat
10x365
10x365

RDL
10x185
10x185
10x225

Standing Leg Curl
10x25
9x30

Stretched it out for 10 minutes. Came home and elevated with some ice, not because my knees hurt, just because I think it's good for them.

Firedrake
12-01-09, 8:31 pm
Good stuff, and you're right. Icing the knee is good for it, even if it's not hurting.

Max-Angle
12-01-09, 9:40 pm
Nice Squats man! Check my journey out if you want

newbreed
12-03-09, 9:16 am
Looking like a monster there brother

N. Motta
12-03-09, 8:10 pm
Chest and Caps

Flat Bar Press
9x225
12x225

Incline Flye
10x45
12x50

Decline Bar Press
9x225
12x225

Smith Military
10x120
11x130

Arnold Presses
13x45
10x50

Side Laterals
13x20 lbs
10x25 lbs

Did some posing in between my sets of chest exercises. Felt nice and hard and full. More posing afterwards. Even though I'm trying to grow and bulk, I have a some new separation showing up... the line between my upper and lower pecs when I hit a pose.

newbreed
12-03-09, 10:34 pm
Chest and Caps

Flat Bar Press
9x225
12x225

Incline Flye
10x45
12x50

Decline Bar Press
9x225
12x225

Smith Military
10x120
11x130

Arnold Presses
13x45
10x50

Side Laterals
13x20 lbs
10x25 lbs

Did some posing in between my sets of chest exercises. Felt nice and hard and full. More posing afterwards. Even though I'm trying to grow and bulk, I have a some new separation showing up... the line between my upper and lower pecs when I hit a pose.

SOLID!

N. Motta
12-04-09, 7:35 pm
Back, Traps and Rear Delts

Wide Grip T Bar Row
13x160
10x180

DB Row
11x105
10x115

Wide Grip Pull Down
13x160
10x180

Front Bar Shrugs
20x185
16x205 - Almost

Bent Over Laterals
10x30 lbs
10x30 lbs

Whoop Dee Doo

newbreed
12-04-09, 9:34 pm
Keep training hard brotha! And I can't tell you how much your support means to me bro. Seriously I'm glad to have someone like you in my corner

N. Motta
12-07-09, 7:23 pm
Arms and Abs

Thanks to my better half, I am coming down with a head cold. Nothing huge, just that I have had bad experience when I have tried to train all out with a bug in me. So I mainly just went in to break a sweat and get some blood flowing. Pretty damn boring.

V Bar Pushdown
14x140
12x160

Weighted Dips
12xBW+25 lbs
12xBW+25 lbs

Overhead DB Ext
14x80
12x90

Incline DB Curls
14x25 lbs
14x25 lbs

DB Hammer Curl
14x25
14x25

Single Cable Curl
14x40
12x50

Ab Crunch Machine
25,25,25

Like I said, pretty boring haha.

Firedrake
12-08-09, 2:16 am
Boring, maybe, but still solid work with a cold.

Keep going and I hope you feel better soon!

newbreed
12-08-09, 2:41 pm
Arms and Abs

Thanks to my better half, I am coming down with a head cold. Nothing huge, just that I have had bad experience when I have tried to train all out with a bug in me. So I mainly just went in to break a sweat and get some blood flowing. Pretty damn boring.

V Bar Pushdown
14x140
12x160

Weighted Dips
12xBW+25 lbs
12xBW+25 lbs

Overhead DB Ext
14x80
12x90

Incline DB Curls
14x25 lbs
14x25 lbs

DB Hammer Curl
14x25
14x25

Single Cable Curl
14x40
12x50

Ab Crunch Machine
25,25,25

Like I said, pretty boring haha.

Feel better bro. Recover fully then blast full throttle

N. Motta
12-10-09, 7:29 pm
Back in the gym after riding the bench for the past two days. Still don't feel 100% but today was chest/shoulders and I just can't get behind with them. Everything felt pretty good, a little weaker than usual but nothing to bad. The good thing is I got all of my meals in over the past two days, sickness or not.

Flat Bar Press
7x225
10x225

Incline Flye
10x40
13x45

Decline Bar Press
9x225
11x225

Smith Military
12x120
10x130

Arnold Press
13x40
9x45
*I am supposed to be doing DB Military presses, but I just get way too much strain on my joint doing those, so I try to really push the Arnolds hard, which feel very safe and secure.

Side Laterals
14x25
11x30

Not bad, for being sick. Better next week.

Firedrake
12-10-09, 8:00 pm
I can TELL you won't quit -- not bad, for not feeling well . . .

N. Motta
12-11-09, 7:27 pm
Back, Traps and Rear Delts

Still feeling the cold/bug a little bit, but today I said fuck it and just floored it.

Narrow T Bar Rows
15x115
11x180

DB Row
11x110
13x100

Wide Grip Pulldown
10x165
12x170

Front Bar Shrugs
21x185
19x205
Feeling stronger here, while not letting myself bounce these reps. Always get a single count at the top of the contraction and not letting myself bounce it back up.

Bent Over Laterals
12x25
10x30

whoop dee doo

newbreed
12-12-09, 10:49 pm
Back, Traps and Rear Delts

Still feeling the cold/bug a little bit, but today I said fuck it and just floored it.

Narrow T Bar Rows
15x115
11x180

DB Row
11x110
13x100

Wide Grip Pulldown
10x165
12x170

Front Bar Shrugs
21x185
19x205
Feeling stronger here, while not letting myself bounce these reps. Always get a single count at the top of the contraction and not letting myself bounce it back up.

Bent Over Laterals
12x25
10x30

whoop dee doo

Stay strong brother. Get them fluids and antioxidents in.

N. Motta
12-14-09, 2:49 pm
Made a tweak to the nutritional plan. Added 4 oz of chicken and 4 oz of yams to the daily intake.

9:00 Hydrate, Nitro

9:15
Meal 1: 8 whole eggs, .5 cup of oats
4 Liver Tabs, Pak

11:45
Meal 2: 3 scoops Real Gains, 1 scoop Ultra Iso Whey
4 Liver Tabs

2:00
Meal 3: 11 oz chicken breast, 7 oz yam, 2 cups baby spinach
4 Liver Tabs, Omega

3:15
Pre WO: Shock, Pump

Intra Aid, Nitro

4:30
Meal 4: 3 scoops Torrent, 1 scoop Ultra Iso Whey, 1 pack Gatorade powder

6:00
Meal 5: 11 oz chicken breast, 7 oz yam, 2 cups baby spinach
4 Liver Tabs, Flex

9:00
Meal 6: 3 ground bison patties, .75 cup oats, 1-2 cups baby spinach
4 Liver Tabs

N. Motta
12-14-09, 7:07 pm
Bi's and Tri's

V Bar Pushdown
15x170
12x190 - These felt a lot better than I thought they would

Dips
11xBodyweight+45
12xBW+45

Overhead DB Extension
12x100
11x110

Incline DB Curl
12x35
10x45

DB Hammer Curl
12x30
10x40

Double Cable Curl
9x50
12x40

Forearm Circuit

N. Motta
12-15-09, 8:03 pm
Quads and Hams

Leg Ext
Pre Exhaust
50x50lbs
40x60lbs
30x80lbs Fuckin hate these haha

Leg Press
13xnot as much as you
15xstill, not as much as you

Back Squat
10xnothing impressive
13xstill too weak

RDL
10x135
10x135
13x135

Standing Leg Curl
10x20lbs
10x30lbs

Firedrake
12-15-09, 8:55 pm
All right -- none of that putting yourself down shit is allowed around here! Be proud of your work. If it's the best your can do; if you're leaving everything in the gym, then who the fuck cares if it isn't as much as someone else? You're busting your ass and you should be proud of it!

N. Motta
12-15-09, 9:00 pm
Thanks Drake. I will admit that today I have a bit of a sour attitude, but as strange as it sounds I have found it as a way to will myself to greater heights when I train. Similar to one of the articles Machine wrote regarding "You can NOT do it."

N. Motta
12-17-09, 8:09 pm
Chest and Caps

Flat Bar Press
12x225
13x225

Incline Flye
12x45
12x50

Decline Press
13x205
15x205 A little lighter than I usually go, but I got a FULL range of motion and had great control during the sets. Felt good.

Smith Military
12x120
11x140

Arnold Press
12x45
13x45

Side Laterals
14x25
12x30

Firedrake
12-17-09, 8:42 pm
N-i-i-ice chest day! Good work!

N. Motta
12-18-09, 7:38 pm
Back, Traps and Rear Delts

Deads
2x11,12

DB Row
12x100
10x120 Feelin stronger

Wide Grip Pulldown
11x150
10x170

Front Bar Shrugs
19x185
19x205 Really need to push the envelope here, not enough progress being made, i.e. not much growth being had.

Bent Over Laterals
13x25
12x30

newbreed
12-19-09, 9:38 am
Your doing a fine job brother. Keep it up man. Feeling better?

mritter3
12-19-09, 9:40 am
putting in some killer work in here bro...keep that shit up...heavy weights and a good amount of volume.

N. Motta
12-19-09, 12:07 pm
Your doing a fine job brother. Keep it up man. Feeling better?

Feeling good man. Need to remind myself of what motivates me and crush it next week.


putting in some killer work in here bro...keep that shit up...heavy weights and a good amount of volume.

Hey thanks for stopping in man. Next week the bar is going to be raised a little more.

N. Motta
12-21-09, 7:18 pm
Triceps and Biceps

V Bar Pushdown
12x170
13x190

Dips
11xBody Weight+45
11xBW+50

Overhead DB Ext
9x110
10x110

Incline DB Curl
13x35
10x45

DB Hammer Curl
10x30
10x35

Double Cable Curl
10x50
10x55

I've been trying to up my intensity. Although this week doesn't show too much progress from last week when looking at the reps and weight, I was pretty proud today of my stretches and contractions. I really felt like I got long stretches and I KNOW I had some fucking painfully hard contractions in the reps.

My head hurts.

newbreed
12-22-09, 8:09 am
Great workout. Now go rest and grow

mritter3
12-22-09, 8:11 am
sick arm day bud...bet you had one hell of a pump.

N. Motta
12-22-09, 11:57 am
sick arm day bud...bet you had one hell of a pump.

I sure did. I ran into the posing room when I was done and I swear I had 22" arms hahaha.

N. Motta
12-22-09, 7:42 pm
Quads and Hams

Leg Ext
Pre Exhaust
50x60 lbs
40x70
30x80 -- Still hate these haha

Leg Press
15x915 -- Little too light
15x1065
*All reps to a depth of 90 degrees

Back Squat
12x315
12x365 -- Felt GREAT! Stayed really tight through the set, heels anchored, weight back, chest out. Tops of thighs broke parallel with the floor, on every rep!

RDL
12x135
10x185
10x185
Got the great stretch that I was looking for in each rep.

Standing Ham Curl
10x25 lbs
10x30

Should have stretched, but I just couldn't even think straight afterwards.

Felt like it was a very good day.

N. Motta
12-24-09, 3:35 pm
Chest and Caps
Early workout, before some family home cookin

Flat Bar Press
10x225
13x225

Incline DB Fly
12x45
12x50

Decline Bar Press
11x225
11x235

Smith Military
12x120
11x140

HS Iso Military
8x80 lbs per side
9x80

DB Side Laterals
12x30
9x35

Practiced some posing for 10 minutes.

On my flat bench, I tried something I have read about a few times. Pressing the bar in an upward arc, so that at the top it end up over my face. As opposed to pressing straight up and down, as I have always done. Read that it incorporates more of your entire pectoral muscles. Needless to say, it is very challenging and if I am to keep doing it, it will take some practice. Also worked on squeezing my scapulas together on the negative of all my chest exercises. Which is good, because I think it helps keep my shoulders back, allowing more direct isolation of the chest. I think. Haha Despite trying to incorporate these two techniques, I didn't really get the pump that I had last week. Bummer.

N. Motta
12-25-09, 3:53 pm
Back, Traps and Rear Delts

Deads
12x225
12x245

DB Row
11x110
9x120 -- Just couldn't quite justify counting my half of a tenth rep. Next week

Wide Grip Pulldown
10x165
10x170

Front Bar Shrug
20x205
15x225, Drop Set 10x135

Bent Over Laterals
13x25
9x35

N. Motta
12-28-09, 7:43 pm
Triceps and Biceps

V Bar Pushdown
12x180
10x190

Weighted Dips
10xBody Weight+45
10xBW+45

Overhead DB Ext
8x110
11x100

Incline DB Curl
10x40
9x40

DB Hammer Curl
10x30
10x35

Single Cable Curl
11x50
10x60

Blah. For some reason I was feeling kinda weak today, strength-wise. Could feel an unusual amount of tightness in my muscles and in my joints, despite going through my regular warm ups. It is pretty cold today. I think the highest we got up to was ~23* F. Dunno if that was it or not. I had all my sweats on, like I normally do.

Going to take measures to make sure I have a great workout tomorrow, legs. Despite my distaste for it, I will probably go to "the other gym" and take advantage of the sauna during my warm up.

newbreed
12-29-09, 8:19 am
keep killing it. P.S. I'm coming to Utah the week after the Arnold

mritter3
12-29-09, 9:07 am
hey man...everyone has an off day in the gym...the main thing is that you got thru and can focus your energy on your next training session.

N. Motta
12-29-09, 7:41 pm
Quads and Hams

Leg Extensions
Pre Exhaust
50x55 lbs
40x70
30x85

Leg Press
15x1000
10x1090

Squat
10x315
8x365 -- Shit!
4x395 -- Just to test my mettle

Lying Ham Curl
10x75
10x90

Single Leg Curl
10x60
10x50

I don't know why in the hell I thought it would be a good idea to go to "the other gym." Damn that place is a fucking joke. Why is it so hard to see that I am trying to focus and actually get some fuckin work done?? Jeezus. Don't talk to me when I have 1k on the sled and am wrapping my knees with my ear buds in!!!!

Max-Angle
12-29-09, 11:27 pm
nice squats man and the leg press your a fucking beast!

N. Motta
12-30-09, 1:32 am
nice squats man and the leg press your a fucking beast!

Yo thanks for stopping in Max. Bigger than yesterday, smaller than tomorrow.

N. Motta
12-31-09, 7:25 pm
My first attempt at some SST/FN was....challenging. Haha. I had a pretty good spotter, who understood the concept really well. I just wish I could have got some questions answered in Rage's SST/FN thread. This is something I really want to be competent in, as after 3 years of training I honestly feel that, nothing I have tried has helped bring my chest up to par with the rest of my body.

Flat Bar Press
8+4x245
8+2x255

Incline Flye
10x45
8+4x50

Decline Bar Press
8+4x245
8+4x255

Smith Military
8+4x130
8+1x150 -- Just too heavy, shoulder gave up on me.

Arnold Press
8+3x55
8+4x45

Side Laterals
12x30
9x35

Again, very very challenging training style. I like it, despite my chest looking like a deflated piece of shit when I finished.

N. Motta
01-01-10, 9:05 pm
Back, Traps, and Rear Delts

Deads
10x225
11x275

DB Row
11x110
9x120

Wide Grip Pulldown
9x170
10x165

Front Bar Shrugs
16x225 -- Dammit
19x225 -- Almost

Bent Over Laterals
9x35
10x25

Tired

N. Motta
01-04-10, 7:16 pm
Triceps and Biceps

V Bar Pushdown
12x160 -- Too easy, but great constant tension
11x180 -- Good weight

Weighted Dips
10x45+Bodyweight
10x45+BW

Overhead DB Ext
12x100
11x110

Incline DB Curls
11x35
10x40 -- Burned like a sunuvabitch

DB Hammer Curls
10x35
9x40

Double Cable Curls
9x50
10x45

Great workout. Very relieved that my joints and muscles felt loose and limber, unlike last week. Snuck into the posing room by myself and examine my work. Skin felt very tight and thin, and at the very least I earned a good pump.

Lemonade Chiller Iso Whey
+Green Apple Avalanche Torrent
+Lemon Lime Gatorade Powder
=MMMMMMMMMMMMmmmmmmmmmmmmmmm.

N. Motta
01-07-10, 6:59 pm
Chest

SST/FN training

Flat DB Press
80x8+4
90x8+4 -- A little awkward with my spotter accentuating the negative then bringing me back up.

Smith Incline
140x8+4
160x8+4

Pec Dec
140x8+4 -- Too light
170x8+4

With as taxing and strenuous as this training style is, I really hope I reap some size and new growth from it. I think within a week or two, I will be much more efficient at starting with an appropriate weight and have the system dialed in with my two different training partners.

newbreed
01-07-10, 9:58 pm
Keep pushing bro. You hitting up the Arnold?

N. Motta
01-08-10, 7:54 pm
Back and Traps

Wide Grip T Bar Row
11x160
9+4x180 -- SST/FN

DB Row
10x95
10x100 -- These were a little lighter, but I think better. Kept my shoulders squared to the ground and felt deep stretches and hard squeezes.

Wide Grip Pulldown
10x170
8+4x165

Rear Smith Shrugs
15x160
15x160
--Dropset--
12x90

Eh

N. Motta
01-11-10, 7:36 pm
Biceps and Triceps
SST/FN training

Close Grip Bench
8+4x205
" "x215

One Arm Triceps Cable Pressdown
" "x50
" "x60

Lying DB Extension
" "x30
7+3x35

Standing Shorty Bar Curl
8+4x25lbsPS
" "x30PS

DB Preacher Curl
" "x35
" "x35

Reverse Grip Curl
" "x15lbsPS
" "x15PS

DB Wrist Curls
15x25lbs
15x30

DB Reverse Wrist Curl
15x15lbs
9x20lbs

Very challenging. I hope to spark some new quality growth in my arms with some of this training.

Blckdragun
01-21-10, 3:21 pm
Great job bud. Coming to the Arnold?

mritter3
01-21-10, 3:50 pm
where you been hiding bro?...still putting in work?...just checking in to see whats new

N. Motta
01-21-10, 5:44 pm
Great job bud. Coming to the Arnold?

Hey I know you! Haha. How you doin? Unfortunately no. I have a wedding and schooling to take care of this year. Maybe next year. Thanks for stopping in.


where you been hiding bro?...still putting in work?...just checking in to see whats new

Been hiding inside my Animal sweater! Punching in every day and getting all my meals in. Just kind of got bored with the online journey thing. I'm still logging my workouts in my physical book though.

Also have been frustrated at not having a dedicated person to help me employ the SST/FN training on a regular basis. I regularly work out with the same group of guys every day. It bums me out that, after supporting them with motivation, spotting/assistance and such for the last 9 months, that they act so annoyed to help me when I call on them. They're getting ready for a show, so I guess they can't be bothered by my bullshit.

Thanks for stopping in.

newbreed
01-22-10, 8:37 pm
Hey I know you! Haha. How you doin? Unfortunately no. I have a wedding and schooling to take care of this year. Maybe next year. Thanks for stopping in.



Been hiding inside my Animal sweater! Punching in every day and getting all my meals in. Just kind of got bored with the online journey thing. I'm still logging my workouts in my physical book though.

Also have been frustrated at not having a dedicated person to help me employ the SST/FN training on a regular basis. I regularly work out with the same group of guys every day. It bums me out that, after supporting them with motivation, spotting/assistance and such for the last 9 months, that they act so annoyed to help me when I call on them. They're getting ready for a show, so I guess they can't be bothered by my bullshit.

Thanks for stopping in.

Fuck those jerks man. Be patient. I'd train with ya if I were there. Just keep training hard

newbreed
01-24-10, 6:20 pm
Better keep training hard man. Keep that diet going to. No will, no glory. Just do it

Blckdragun
01-24-10, 7:13 pm
Bummer. When's the wedding?

Blckdragun
01-24-10, 7:14 pm
Hey I know you! Haha. How you doin? Unfortunately no. I have a wedding and schooling to take care of this year. Maybe next year. Thanks for stopping in.



Been hiding inside my Animal sweater! Punching in every day and getting all my meals in. Just kind of got bored with the online journey thing. I'm still logging my workouts in my physical book though.

Also have been frustrated at not having a dedicated person to help me employ the SST/FN training on a regular basis. I regularly work out with the same group of guys every day. It bums me out that, after supporting them with motivation, spotting/assistance and such for the last 9 months, that they act so annoyed to help me when I call on them. They're getting ready for a show, so I guess they can't be bothered by my bullshit.

Thanks for stopping in.

YOur girl love to workout? HAve her help as I do with Kyle. It's hard but I get the job done.

N. Motta
01-25-10, 3:38 pm
Fuck those jerks man. Be patient. I'd train with ya if I were there. Just keep training hard


Better keep training hard man. Keep that diet going to. No will, no glory. Just do it


YOur girl love to workout? HAve her help as I do with Kyle. It's hard but I get the job done.

Thanks guys. Wedding is in September. Protein shake fountain at the reception? What?

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

Thanks Rage for the focus.

Blckdragun
01-29-10, 9:16 am
Thanks guys. Wedding is in September. Protein shake fountain at the reception? What?

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

Thanks Rage for the focus.

NOw that be a great wedding. I imagine Kyle doing something like that. Protein cake and such.lol.

mritter3
01-29-10, 11:28 am
protein shake fountain sounds sweet!!

N. Motta
02-04-10, 8:27 pm
Ello ello. Thanks to my famili mou'i ta'engata for checkin in on me and for the motivation.

Just droppin in for an update. Trying to figure out what I want to do next training wise. Last week I was feeling quite stale; and had been for the past 3-4 weeks prior. I spent last week in the gym, using really light weights, a little higher volume and not taking anything to failure. Squeezed four or five mellow cardio sessions in after the weights. Felt like I kind of needed a fresh batch of blood running through me. It was not to be. I got sick again instead. Spot of bronchitis to try and get over. Easier said than done however. I've got a whole pond full of phlem in my lungs, shit is gross. Oh well. Only missed two meals because of it, in the last five or six days.

This week I started my first course in the local applied tech college. Intro to Fire Science. Feel like such a noob, but I am thrilled to be there, I love everything about the class so far, our classroom companies, our instructors and the goals I have for making this happen.

Had some good chest and shoulder training today. Bout 12 working sets each muscle group, tad lighter but reminding myself to work on constant tension. At least I can tell my joints feel great after last week. Whimpered my butt through 100 pushups to wrap it up.

Thanks again my friends.

Firedrake
02-04-10, 8:29 pm
Sorry to hear about the bronchial challenges, but pleased that the schooling has begun.

Make your plan and execute, bro!

N. Motta
02-04-10, 8:40 pm
For sure, thanks big brotha. For what it's worth you are some great motivation yourself. You still bangin with Rage and the whole SoCal chapter?

Altered Beast
09-25-12, 1:40 pm
Hi