Nycste the road to improvement

[nycste]

enjoying this alot

thanks

todays workout

pre 5pump, 3scoops glycergrow, 2 revxp

floor db presses 50x8x23, 60x13x12, 40x20

inc db presses 25x10, 35x19, 45x17, 70x3.5 pissed 70s were so hard

cg bench 95x10, 105x16, 115x17

ez skull crushes 55x10x9x10 superset with pullovers 5x5x5

db rows 55x5, 100x10x7x7 no straps grip was hard but lasted

rope pulldowns 60x15, 80x8x7

many of the above workouts had little or no rest inbtw i had to really cram this workout in before i started work today so that sucked but o well got it in and done.. a few more days of this high rep stuff prob then go back to heavier weights or more middle ballpark

[nycste]

tonights dinner after gym yummie http://img470.imageshack.us/my.php?i...tuff001sn8.jpg

5caps pump 3 scoops glycergrow 2 revxp preworkout
and protein shake 2 scoops

deadlift videos of tonight working on my form i hope you guys tell me im improving
video 1. 135x10 warmup
http://www.youtube.com/watch?v=XWRjFeWAurw

video 2 225x5 second set no straps working on grip
http://www.youtube.com/watch?v=ljqyw_SJKXk

video 3 275x3 last hard set working on grip no straps etc
http://www.youtube.com/watch?v=U4SylSLfBJI

workout

deads 95x10, 135x5x10, 225x7, 275x3, 225x5

front squats 95x5x10, 135x5x6 sad these are soo bad

stand cable abduction 20x20, 30x20 only did 2 sets for fear of ouchies next day
superset w adduction each 20 was split in 2 front of body and behind body

glute ham raises on reverse annoying situp thing bodyweight x10x10, +10lbsx10x10

seat db curls 15x20 together, alt 25x20, alt 35x10, alt 50x6

on knees rope cable pulldowns 80x10slow, 100x16, 120x12, 140x8, 190x8 stack too easy hah but hard

db holds for grip strength 75lbsx35sec, 60x35s, 55x40s, x40s, 45x45s

and thats all folks enjoy, actually i lied i then swam for alittle bit to get some extra cardio cooldown

[nycste]

today was just relax and recovery my body feels fairly beatup and its nice feeling that

[nycste]

5 pump btw breakfast lunch
5 pump around 4something
3 scoop glycergrow 5pmish
2 caps revxp. i am now out of them gonna start trimspa haha cuz i got one free bottle full


calve mach warmups 3 sets wow cant spell calve haha looks wrong

db flat bench alt 55x20, 70x10x6, 55x10, all were maxes and damn do they burn

cg bench 95x15, 135x15, 185x3 (dont get it), 135x13x15 (no idea what happened on 185)

chins assist machine +100x8W5N, +120x12x9 (wide, normal = w,n)

bb rows Yates 95x15(over)x15(Under), off floor x15, yates x20

bb should press 45x10, 65x15, 95x9x7barely made 7

bent kickbacks 15x10(O)10(U), x20(U)10(O), 20lbsx 10(U)10(O)

grip holds on dbs 45x5/4 mins, 55x45, 60x40, 75x20x18

-like OMG some hot girl smiled at me first time ever i think. SOO sweet. we chatted alittle then i walked away fast cuz i was so tired. i left her wanting more haha. cant wait till next time we chat. totally made my day

[nycste]

8pump tech, protein shake, 8pumptech, 3scoops glycergrow workout

front squats 95x7x13x19 really felt legs pumped

back squats95x15x15, 65x20 all slow and controlled really painful felt great

deadlifts 135x9x5x11x8x9 all superslow working on form and stances

wide chins 7x7x7x7

leg curl mach 10x15x13 singles, 30x20x15 together

stand hammers 25x25, 35x15, 45x12x13, 50x10 all super strict

cable curls 1arm 20x20, 30x15, 40x10 really worked on hitting outside bicep

[nycste]

o man tonight i was at my buddies house watching donnie brasco. and ya know its getting late so i stand up

the second i stood up my front legs entire things cramped up. i was stuck couldnt move standing up

it took 5mins for them to go away i was trying to walk trying to bend them rubbing them everything and drinking tonic water cuz it has quinine in it which is supposed to help with cramps

OMG so plz any advice on how to prevent this in future. most painful thing ever OMG i couldnt imagine if this happeend at a bar or eating out or something

i always try and eat a bananna after workouts and today i did. and this is the thanks i get. grrr OUCH

[nycste]

did some cardio on the elipical like lv 10 and raised it in height not sure what number did that for like 20mins kinda hard and was keeping a +100-+120 pace i think

then did some walking lunges and that was it. off to dads for huge dinner

lets see had potatoes, pork, chicken, and beans with wine

[nycste]

might try and squeeze some cardio in before work today or maybe just some ab ad ducter machine things

sunday cant wait hit the weights again after a much needed 2days rest

[nycste]

1 free packet of armageddon thanks vitamin shoppe
3scoops glycergrow
rushed after breakfast 45mins after hope i waited enuff time for full effect

didnt feel any diff or super duperness from armageddon product. just glad i had something to take

deadlifts 135x10, 185x7, 225x7x5, 315x5

SLDL 315x2

front squats 135x9x2.5x5x5 (the 2.5 slipped off at bottom of squat was pissed)

ab ad cable leg things 20xlots of reps, 30xlots of reps

glute ham raise 10warmups, +5x10, +10x10, +25x7

seated db curls 15x20, 20x15, 40x10x6

-superset w/

cable rope pulldown/overthings 20xwarmup, 80x10, 140x10xmax


VIDEOS

185x7 http://www.youtube.com/watch?v=tabC23pZ6SA

225x7 http://www.youtube.com/watch?v=rlAviEb_tyE

315x5 http://www.youtube.com/watch?v=reafqyOxPJw

still working on my form. watching these vids and thinking of every rep i do as i did it i just need to relax. and carry over my form on the 185s to the heavier stuff. there were a few good reps but most werent anything great

[nycste]

1 free packet of armageddon thanks vitamin shoppe
Taste = 8.5 no real taste just flavored water with like 20+oz
Mix - well couldnt see throught it didnt really feel any crap in mouth drinking it but compared to other mixes its thicker

now my workout

floor db presses 45x5, 60x13easy, 80x10x10barely made last rep

inc db presses 55x15x10, 40x8, 30x9 (short rest like 1min)

cg BB bench 135x10x10x10x8 barely got 10 each time and last set was pooped

ezbar overhead tri ext 65x10x8x13
superset with
ezbar same position shoulder presses 65x3x6x4

db rows 60x5, 100x15(so proud no straps), 130x6strapped, 100x13strapped

rope pulldowns tri 30x30x30, 50xmax x max

-well the floor db went ok the 60s got 13 easy alst workout i did 13 not sure if 13 was a stopping point or max but this time 13 was easy and had more left. inc db i was rather pooped already and not much to say other then its obvious i was pooped cuz i could barely get 30x9 haha. cg bench felt good struggled to hit 10 reps last 2 reps per set were rough. ezbar stuff was weird not used to it. db rows so happy i was able to hold the 100s for 15reps each had soo happy truely !! then strapped up and put a 30lb db on top the 100 fell off once then i got it to stay haha and did a few reps. rope pulldowns did them light and lots of them focusing on pure form squeeze and getting those arms dead

-i was super pumped. my arms were massive. forearms were saying HELLO etc etc felt good and looked good. another workout another day another dollar and another super sweaty gym outfit

[nycste]

just an update on my lovely day. lots of sanding and painting and my right shoulder is killing me so sore

went back to gnc and got nothing free bah. went to vitamin shoppe and got some more free goodies

2 more armageddons fruit punch flavor
1 superpump 250 blue rasberry
2 thermogize from healthy n fit fat burners

i also bought the 25buck whey tech choc protein. ill comment on it here when i try it maybe tomm or tonight

[nycste]

wakeup popped xpand pills cuz i forgot to take something yesturday
breakfast = 2/3 whole eggs 1/2 eggwhites cannot remember
with 1serving oatmeal 1scoop protein w milk and honey + coffee milk shuga
lunch = tons of rice and chicken w bbq sauce large coffee +milk shuga
4ish. big muffin. 2scoop protein shake w some gatorade (tasted horrible haha)
preworkout 3scoops GG, one serving armageddon and some fat burner things 2pills
workout , followed up with 2scoops +gatorade shake and turkey w whole wheat bread sandwhich and this is where i am now. not gonna post rest of food tonight

deads 135x5, 225x5, 275x5, 315x5(S), 365x1(S), 405x1(S) 225x15straps (so pissed the heavy ones i pratically did SLDL im really trying to get this form down but grrrr) glad i hit 405 hehe one rep was kinda easy

front squats 135x8x7, 155x3 glad i was able to get a few more reps out on 135

gms 135x10x7x6x6

leg curl mach 30x12each, 30x25both, 30x10 both feeling pretty lightheaded at this point

shrugs dbs 50x15x17, 55x10x18

standing db curls alt 25x15, 35x15x25or more, 50x2, 25x5 burnt and done


and of course 2 videos yeaaa

135xclean and frontsquat 7reps http://www.youtube.com/watch?v=QXufWZ2Rmcw

365 SLDL supposed to be a deadlift http://www.youtube.com/watch?v=fQ9pABQwGUA

[nycste]

alright preworkout had another free armageddon and 3scoops glycergrow with 3 fatburner things

man sanded walls for 4hours and then painted for like 2. OMFG im so tired going into this workout

flat db presses 40x10, 60x10, 75x10, 100x4(notrdy4these), 80x10hard

inc db presses 80x6 dropset 55x3, 55x8 dropset 40x4ouch, 40x9 dropset 25x6

should db presses 25x15x13, 30x6 dropset 20x4

inc tate dbs 15x20both, 20x20both, 30x8both, 30x8singles

chins wide 10 (sortapr)x7x3.5x4

cable bar pushdown 60x30, 100x20 dropset50x15, 150x12 dropset 100x6

mach flyes 40x15, 70x9, 85x10halfreps, all done really slow

scale at gym said 201 meanwhile scale at home keeps saying low 190s GAHH
boy was i pooped and completly drained

[nycste]

Breakfast 4eggwhites 3eggs jumbos, 1cup oatmeal honey milk

Thanks vitamin shoppe for my free superpump250 sample
Taste= 10 almost no taste with 30oz water
Mix = started as a 5 then i turned around and came back to a 10

Morning workout. everything felt heavy grrrr
weight with clothes 202 at gym this is consistently 201-203 past week compared to 194ish the last 2 weeks so i hope i have put on a solid 5lbs+


12-17-2006 225x5 deadlifts
http://www.youtube.com/watch?v=t08oRiNilpk

12-17-2006 275x5 deadlifts
http://www.youtube.com/watch?v=T6n_Kh3rSDQ

12-17-2006 315x3 deadlifts diff grips
http://www.youtube.com/watch?v=5I-ZerRLUi4

12-17-2006 225x10 deadlifts
http://www.youtube.com/watch?v=X7KvmaRbXg8



deadlifts all diff stances and first time changing grip to over under
135x5
225x5
275x5
315x3
385x1
225x5
225x10 all done no straps really proud of that. but hate the fact i cannot yet get away from doing almost all of them SLDL GRRRR

Front squat +cleans 135x6x4x5x5 so hard all of them felt great. did olympic grip and it hurt but did all of them that way

RDLs first time doing these
135x10x10x10 liked these think i did it right really easy

shrugs 135x13+7 front had to regrip
135x10+10 regrip rear shrugs
135x10+5 front regrip
135x10+4 rear regrip

standing alt hammers 30x25, 35x15, 40x20+6grip, 40x20something

normal standing curls 25x15x16 (16strapped) lost all my grip

well there you go folks . everyting but the last set of the day done with no straps i was proud and my forearms hated me muahah

still really annoyed and down about my deadlift form. doing or using a widestance and SLDL most of them i found the weight to feel really heavy. using a closer stance and a SLDL pull felt a lot stronger and i was able to pump out 5more reps with 225 in doing so for example

i swear im working on my form it feels diff then it looks but the video doesnt lie. really getting to me i wish i could improve it. and first time doing RDLs i liked these

[nycste]

dammit just realized i forgot to mention i took glycergrow last workout on leg day but i forgot to take it tonight GRRr

i did take 1 serving of xpand thanks to my free sample buddy at vitamin shoppe
taste = 16oz horrible. with 20oz about it was fine
mix = great id give a 9+

should db presses
30x12 dropset 25x10
50x12 drop 30x10
45x12 drop 30x6

inc db presses
60x11
60x8 drop 30x8
50x11 drop 25x10

flat db alt
45x10
40x10
40x12

db skullcrushers single arm
20x25
25x17
30x10

chinups with my buddys weight belt first time trying this
+25lbs x2 felt great
+45lbs x2 felt great
+90lbs x2 attempts getting like 90percent up so 2 almost reps muhaha
bw x10 legs up
bw x6 legs up

1arm cable pulldown
20x25 drop 30x10
30x15 drop 40x6

db rows no straps baby
55x5 warmup
100x10
100x10
100x10
55x13

there ya go folks. i wanted to change things up and glad i did doing shoulders first, then incline then flat. tried adding nice heavy weight on my chins and i enjoyed it a lot gotta buy myself a belt now boo :P. db rows were good im glad i didnt drop the weight once but they were hard to hold but i was able to hold them for 30reps total and i could keep going maybe 1-2 more reps per set but didnt want to kill my grip. happy with my grip improvements. now just to get the body growing and muscles stronger slowly !

on a side note chosen by ALRI to test BADASSMASS
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[nycste]

Off day

wokeup made me some 3/4 cup oats, milk, honey cinn and 1scoop protein
along with 4 eggwhites and 4 eggs all jumbo ! with like 1/4 onion dammit i forgot cheese grrr

i feel full today. i feel solid. it feels good. i make a muscle i feel its fullness and that its there and working. today is an offday. rest well body rest well !

No more fatburners for at least 2months. see what happens

[nycste]

3scoops glycergrow
1 servign xpand mix in water
and no more fat burners. let me tell you today i was pooped. dead tired eyes burning like wanna hit the bed entire day. first day off fat burners i felt normal. today sucked. looking forward to how i feel tomm. aka third day off fatburners

did some ab work to warmup

deads
95xwarmup
135x10 slow
225x10 close stance slow
225x few sumo slow, few closer slow
225x few sumo slow, few closer slow
stopped here was to mad at myself for not finding or feeling that good and the weight felt heavy so i moved on

db walking lunges
30lbsx50yds
50lbsx22yd
50lbsx22yd
50lbsx22yd

glutehamraises on reverse situp stupid bench
bwx20
bwx11 both had arms over my head for extra weight

bb curls superset with shrugs
65x3
85x5
95x5
105x5

shrugs
65x15
85x15
95x10
105x7 lost grip

yate rows underhands never do these always over
105x10
115x10
135x10
185x6+3+1 lost grip regripped and finished
225x3+1
225x2 + 8second hold till grip gaveout

did some calve work just with bw and stuff

-dont have much to say about this workout other then my legs were pretty freaking pumped and looked it from those db lunge walks omg.

-no workout tomm gota go to a FDNY class to prep for upcoming test !

[nycste]

well day 4 i think no fat burners. much more tired during day even though im getting 7hours sleep a night on avg which is much more then my avg the past 10years

i also did my best to make this workout shorter in reps and workouts and hope those that think i am or was overtraining will accept this workout better

ps- i still felt slightly pumped after the workout which doesnt always happen but its a great feeling

today.
breakfast - 6eggs 3/4 cup oatmeal + 1scoop protein, milk, honey, shuga tea
lunch - pasta w/meatsauce, beef stew meat, choc yogart muffin, large coffee milk shuga
preworkout - 2scoop protein shake 25g maltodex 1-2hour preworkout, then serving of green magnitude + purple wrath 30mins-15mins pre workout
post workout - 2scoop protein 50g maltodex
dinner 30mins after workout = potatoes, green stuff, lamb, alittle mint
currently i am here. will eat another meal and maybe shake before bed. !!!

lastly wanted to add that my orders from 2 supplement companies came in. very fast and im very happy. i also started green mag + purple wrath today. and just got my xtend ill be using as well. bad ass mass should start next week as i will get it any day now

inc db bench
60x10
75x10 hard
85x7

floor db presses
55x5
85x5
60x15

chins knees up not legs this time
bwx10
bwx10

should bb presses
85x8
135x4+1 spot
145x2 spotter might have helped not sure. but i had only 2 in me

cg bench bb
135x10
185x5
205x2 bah hehe feels good getting closer to my past prs

db flyes
15xmax
20xmax
30xmax

-there ya go, wanted to mention that presses movements my reps are limited i feel due to shoulder weakness still because i know my power is there but i sometimes cannot control the weight as well with my right shoulder. meanwhile it hasnt hurt and left one is holding in there as well.

weight in gym post workout = 204

[nycste]

Sat 23 - off day
Sun 24 - off day did 20mins swimming while working
Mon 25 - off day
Tues 26 - should start badassmass if it arrives and next workout !

Merry Xmas and other holidays everyone

[nycste]

green magnitude + 2scoops purple wrath preworkout
3servings xtend post workout
50 dex 50 malto 50 protein after xtend

ME Legs

deads only sumo
135x5
225x5
315x2
385x1 http://www.youtube.com/watch?v=qcMVeTUcefU
425x1 (almost pr think its 430 or 435)
455x0
455x0 gah haha couldnt get it off ground

squats clean to shoulders off floor
135x8 backsquats
185x3 front couldnt get str to get to back
135x10 front
135x5 front

shrugs
135x10
185x10
225x10
275x3++straps 6
315strappedx6

rotater work 3 sets

calves 3 sets