Deadlifted 405x2 bare grip, I’ll update log later tonight
Awesome man. And you thought you weren’t going to get it in 2009.
[quote]Papa Nick wrote:
Deadlifted 405x2 bare grip, I’ll update log later tonight[/quote]
waahoo! i knew you’d do it! good work papa nick.
Chest, Shoulers, Tri’s
Warm Up:
15 push ups
Work Out:
Bench Press - 8 sets, 5x135, 5x185, 5x225, 3x275, 3x315??( hard to tell cause my dad will never not touch the bar when I go heavy)
seated Cable Fly - 3 sets, 8x9, 8x10, 8x11
Machine Seated Press - 3 sets, 8x120, 8x135, 7x150
Lateral Raises - 3 sets, 8x35’s, 8x35’s, 8x35’s
Close grip press - 3 sets, 4x235, 4x235, 4x235
Wider Grip Cable pressdown - 2 sets 8x21, 8x21
Again after the second rep of 315 I say “dad quit helping” and rep out a third. He swears hes not but who knows for sure he wont not touch the bar. Oh well, Im just glad hes going with me.
Did something a little different today for legs back bi’s
20 squats @135lbs followed by 20 chinups for 4 circuits.
then I threw up.
It was a good change of pace.
Chest, Shoulers, Tri’s
Work Out:
Incline DB Press - 6 sets, 5x50’s, 5x75’s, 5x105’s , 3x115’s, 3x115’s, 3x115’s
Cable Fly - 2 sets, 9x7, 10x7
Seated DB Press- 3 sets, 8x90’s, 7x90’s, 6x90’s
bent over Lateral Raises - 3 sets, 8x40’s, 8x45’s, 8x50’s
Skull crushers from floor - 3sets, 6x115, 6x125, 4x135
Tri pressdowns - 3 sets, 10x21, 10x21, 10x21
incline press was kind of an experiment and hard to do for the 105’s and 115’s.
I would hold the 90’s in the press position and my dad and brother would place the 15’s/25’s long ways on top of my hands( making a + with the weights) Holding them steady through out the exercise. It was rough to but gotta keep progress going.
End of Bulk Measurments:
Weight: 186
Chest: 46
Waist: 37
Arms: 17 1/8 pumped, 15 1/2 unflexed
Legs: 24 3/4 at thickest
My all out cut does not start until feb, but I will be doing 2 heavy days and 2 hit days now. And not completely stuffing my face.
I am more than happy with these past 6 months, I feel I have gained alot of good size and alot of strength.
I will be posting bulk end pics.
Legs, Back Bi’s
Warm up:
Body weight squats - 15
Work Out:
Deadlifts - 5 sets 5x135,5x185,5x225,3x315, 1x365, 1x405
body weight Leg curls - 3 sets
Weighted pullups - 3 sets 4x80, 4x80, 3x80
EZ Curls - 3 sets 5x125, 5x125, 5x127.5
Seated Curls - 3 sets 4x60’s, 4x60’s, 5x60’s
calf raises.
High Intensity Day
6 sets of sprints at 30 seconds
Many push ups with all sorts of variation
Ending with Bench 135x20
Oh and some abs
HIIT
(Lunges, Walking up stairs w/ dumbells, 12 pullups)x4 makes me tired
Bench tomorrow, think I am going to try 325 depending how I feel after 315
Work Out:
Bench Press - 8 sets, 5x135, 5x185, 5x225, 3x275, 4x315, 2x325!!
seated Cable Fly - 3 sets, 8x10, 8x11, 6x12
Seated Press - 3 sets, 6x90, 5x90, 5x90
Lateral Raises - 3 sets, 8x35’s, 8x35’s, 8x35’s
Close grip press - 3 sets, 5x235, 5x235, 5x235
Cable pressdown - 3 sets 8x21, 8x21, 8x21
[quote]Papa Nick wrote:
Work Out:
Bench Press - 8 sets, 5x135, 5x185, 5x225, 3x275, 4x315, 2x325!!
seated Cable Fly - 3 sets, 8x10, 8x11, 6x12
Seated Press - 3 sets, 6x90, 5x90, 5x90
Lateral Raises - 3 sets, 8x35’s, 8x35’s, 8x35’s
Close grip press - 3 sets, 5x235, 5x235, 5x235
Cable pressdown - 3 sets 8x21, 8x21, 8x21
[/quote]
damn nice pressing! congrats
Thanx raw, its been a long road to get there
Some highlights from this week
Legs, Back, Bi’s
Leg press 625x7, 650x5, 675x2
HIIT day
push ups, clean and press, bench, and abs
HIIT day
Squat, lunges, rows
Chest Shoulder Tri
Bench 135x5, 225x5, 255x3, 280x3, 295x3, 325x2 - almost 3
Soooooooo where’s the new log? It’s tomorrow, but I don’t see one anywhere…
Some highlights from this log:
[quote]Papa Nick wrote:
A few things changed.
-Main thing was I needed to go balls to the wall everytime I stepped in the gym.
-I started hitting everything twice a week, split between 4 days. I used to do 3 days a week, hitting everything once.
-Got my diet straight, I was eating enough to maintain but not to grow.
From what I have seen of you none of this will really help you out, as you seem to be on point. But its what I changed.
Are you as lean now as you are in ur avatar, if so how did you stay so lean while going to 170?[/quote]
[quote]Gmoore17 wrote:
I know what you’re saying, but it’s definitely mostly in your head, and not much of a stomach. In clothes right now you just look way more impressive. Your mom asked if you were on steroids haha is that not a very good sign?[/quote]
[quote]Papa Nick wrote:
When I started my bulk and puting on the weight I switched to this diet.
Meal 1 - 5 eggs, 3 oatmeal cookies (not iced)
Meal 2 - Lunch (varies daily)
Meal 3 - Protein bulk shake (2scoops of whey, 1 cup milk, 1/2 ice cream, oatmeal, banana, 1tbs peanut butter)
Meal 4 - Dinner with the wife or alone at work (varies daily. beef or chicken)
Meal 5 - 6 eggs, 2 cups of whole milk
Meal 6 - 2 scoops whey, 1 cup milk, 1or2 tbs peanut butter
Eating the same thing every day, with Meal 2 and 4 changing daily. I think it comes to about 3500-4000 calories a day.
Before the bulk I was just kinda eating what ever when ever with some shakes thrown in the mix.[/quote]
[quote]Papa Nick wrote:
For my motivation.
This was taken last year before my daughter was born
I never want to look like this again.[/quote]
[quote]Papa Nick wrote:
Thanx irv, its been tough bu alot of fun.
I pretty much came up with the routine, rying to focus on the big lift ( with what my “gym” could allow me to do) and hitting everything twice in 1 week.
The routine was broken down in my first post in this log.
The main thing that changed, and for the best, is I started Ramping on the Bench and DeadLifts.
It has been orking really well for me and I am more than happy with my gains.
Funny thing is hen I posted the routine in the Bodybuilding forum before I started to get feed back, I got alot of neativ feed back on it like “I would never do this routine”.[/quote]
[quote]Papa Nick wrote:
Here is a arm pic after the workout today about 17.25".
Body weight this morning - 185.5
I can feel that my body has kicked into gear, it wants to go forever in the gym and I am always hungry.
So I feed it.[/quote]
Great job Nick!
X2, good bulk man.
[quote]BulletproofTiger wrote:
Some highlights from this log:
[quote]Papa Nick wrote:
A few things changed.
-Main thing was I needed to go balls to the wall everytime I stepped in the gym.
-I started hitting everything twice a week, split between 4 days. I used to do 3 days a week, hitting everything once.
-Got my diet straight, I was eating enough to maintain but not to grow.
From what I have seen of you none of this will really help you out, as you seem to be on point. But its what I changed.
Are you as lean now as you are in ur avatar, if so how did you stay so lean while going to 170?[/quote]
[quote]Gmoore17 wrote:
I know what you’re saying, but it’s definitely mostly in your head, and not much of a stomach. In clothes right now you just look way more impressive. Your mom asked if you were on steroids haha is that not a very good sign?[/quote]
[quote]Papa Nick wrote:
When I started my bulk and puting on the weight I switched to this diet.
Meal 1 - 5 eggs, 3 oatmeal cookies (not iced)
Meal 2 - Lunch (varies daily)
Meal 3 - Protein bulk shake (2scoops of whey, 1 cup milk, 1/2 ice cream, oatmeal, banana, 1tbs peanut butter)
Meal 4 - Dinner with the wife or alone at work (varies daily. beef or chicken)
Meal 5 - 6 eggs, 2 cups of whole milk
Meal 6 - 2 scoops whey, 1 cup milk, 1or2 tbs peanut butter
Eating the same thing every day, with Meal 2 and 4 changing daily. I think it comes to about 3500-4000 calories a day.
Before the bulk I was just kinda eating what ever when ever with some shakes thrown in the mix.[/quote]
[quote]Papa Nick wrote:
For my motivation.
This was taken last year before my daughter was born
I never want to look like this again.[/quote]
[quote]Papa Nick wrote:
Thanx irv, its been tough bu alot of fun.
I pretty much came up with the routine, rying to focus on the big lift ( with what my “gym” could allow me to do) and hitting everything twice in 1 week.
The routine was broken down in my first post in this log.
The main thing that changed, and for the best, is I started Ramping on the Bench and DeadLifts.
It has been orking really well for me and I am more than happy with my gains.
Funny thing is hen I posted the routine in the Bodybuilding forum before I started to get feed back, I got alot of neativ feed back on it like “I would never do this routine”.[/quote]
[quote]Papa Nick wrote:
Here is a arm pic after the workout today about 17.25".
Body weight this morning - 185.5
I can feel that my body has kicked into gear, it wants to go forever in the gym and I am always hungry.
So I feed it.[/quote]
Great job Nick![/quote]
Ha, this makes me realize that I miss alot of letters in the words I type
Ive been slacking on the forum action
OK new log is coming today, but first end of bulk pics from Jan 2 I think.
