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.