NANBF User Forum

12-8 Monday: Pull Power

Diet: 241.5gP, 554gC, 86.5gF, 3960cal
6:00 3oz chicien, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 1.5oz raisens, multi, sesamin
7:30-9:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
10:00 3oz extra lean ground beef, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
1:00 1 scoop whey, 1 1/2c oatmeal
4:00 4oz fat free turkey cold meat, 4 pieces wheat bread
7:00 south beach buffalo chicken pizza, 2c cherios
10:00 2 south beach bars, 2oz peanuts, 1c cherios, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Pull Power

Rack Deads:
1. 405x5
2. 455x5
3. 455x5
4. 475x5
5. 495x5

Weighted Chins:
1. 45x5
2. 45x5
3. 45x5
4. 45x5
5. 45x5

BB Rows:
1. 185x5
2. 205x5
3. 205x5
4. 225x5
5. 225x5

Standing EZ Bar Curls:
1. 75x5
2. 85x5
3. 95x5
4. 95x5
5. 95x5

Workout Time: 60min





Solid workout today. Was really happy with my rack dead numbers since this was the 1st time I'd done them since hurting my back a couple months ago. My best is 495x8 so the fact I pulled it for 5 with a rep or 2 to spare is good news. I'll definately be breaking that pr soon. Tomorrow is cardio.

Chuckles

12-9 Tuesday: Cardio

Diet: 229gP, 401gc, 69gF, 3140cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
8:30-9:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
10:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, sesamin
1:00 1 scoop whey, 1 1/2c oatmeal
5:00 4oz fat free turkey cold meat, 4 pieces wheat bread
7:00 lean cuisene stir fry, south beach bar
10:00 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs
Cardio: Stepper Sprints: 20min and Shoveling: 1hr






Got between 8-10 inches of snow overnight so I just walked over to the rec on campus and did cardio. Spent all day on campus and then came home to find that the guys who were supposed to shovel our driveway and sidewalk that the landlord hired and makes us pay for even though I could shovel my own did a really poor job of it and so I ended up shoveling myself for an hr or so. Tomorrow is lower hypertrophy.

Chuckles

12-10 Wednesday: Lower Hypertrophy

Diet: 231.5gP, 552gC, 88gF, 3930cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 1.5oz raisens, multi, sesamin
10:00 2 south beach bars, 2c cherios
1:00 4oz fat free turkey cold meat, 4 pieces wheat bread, south beach bar
4:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
6:00-7:30 1 scoop whey, 1 1/2c oatmeal
8:00 3oz extra lean ground beef, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
11:00 2 south beach bars, 1 1/2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Legs Hypertrophy

Hack Squat:
1. 230x10
2. 250x10
3. 270x10 (Tied old PR)
4. 280x10 (PR)
5. 290x6

Leg Press:
1. 500x10
2. 590x10
3. 590x10
4. 640x10
5. 640x10

Leg Extension superset Ham Curl:
1. 100x12/120x12
2. 112.5x12/130x12
3. 125x12/140x12
4. 125x12/140x12

1 Leg Seated Calf Raise:
1. 45x12
2. 45x12
3. 45x12
4. 45x12

Smith Calf Raise:
1. 110x12
2. 200x12
3. 200x12
4. 200x12

Workout Time: 75min





Long day today. Spent most of the day studying and then took my advance human physiology final. It took me 2 1/2hrs and I was the 1st one done. 197 questions, 18 pages (14 of which were short answer essay). I found out today (Wednesday) that I got an A on that so I got an A in that class. After the test I gave myself an hr or so to relax and then hit up the gym for a workout where I just crushed everything. Really feeling strong lately. Tomorrow is push hypertrophy.

Chuckles

12-11 Thursday: Push Hypertrophy

Diet: 246.5gP, 550gC, 87.5gF, 3950cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free, 1.5oz raisens, multi, sesamin
10:00 4oz fat free turkey cold meat, 4 pieces wheat bread, south beach bar
1:00 1 scoop whey, 1 1/2c oatmeal
4:00 2oz extra lean ground beef, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese
5:30-7:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
8:00 3oz chicken, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
10:00 2 south beach bars, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs





Workout: Push Hypertrophy

DB Incline:
1. 70x10
2. 80x10
3. 85x10
4. 90x10
5. 90x10

Arnold Press:
1. 30x10
2. 35x10
3. 35x10
4. 35x10
5. 35x10

Skull Crushers:
1. 75x10
2. 75x10
3. 85x10
4. 85x10
5. 85x10

Pec Deck:
1. 125x12
2. 137.5x12
3. 137.5x12
4. 150x12

Side Raise Machine:
1. 80x12
2. 90x12
3. 90x12
4. 90x12

V Bar Pressdowns:
1. 108x12
2. 108x12
3. 120x12
4. 120x12

Workout Time: 80min





Spent the day on campus studying for my cumulative endocrinology final which is monday, came home and took a nap, and then hit up a night workout and just killed it. Huge pump after this one. Tomorrow is more studying and pull hypertrophy.

Chuckles

12-12 Friday: Pull Hypertrophy

Diet: 229.5g, 550gC, 84.5gF, 3880cal
7:00 3oz chicken, 1c rice, 1c brocolli, 2 pieces fat free cheese, 1.5oz raisens, multi, sesamin
10:00 2 south beach bars, 2c cherios
1:00 1 scoop whey, 1 1/2c oatmeal
3:30 4oz fat free turkey cold meat, 4 pieces wheat bread, 2c cherios
5:00-6:30 1 scoop whey, 25g dextrose, 15g xtend, creatine
7:30 3oz chicken, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, seamin
10:00 2 south beach bars, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs






Workout: Pull Hypertrophy

T Bar Rows:
1. 180x10
2. 205x10
3. 225x10
4. 250x10 (Tied PR)
5. 250x10 (Tied PR)

Rack Chins:
1. bw x10
2. 45x10
3. 55x10
4. 55x10
5. 55x10

DB Curls:
1. 25x10
2. 30x10
3. 30x10
4. 35x10
5. 35x10

Cable Rows:
1. 144x12
2. 168x12
3. 192x12
4. 192x12

Seated DB Shrugs:
1. 70x12
2. 70x12
3. 80x12
4. 80x12

Concentration Curls:
1. 20x12
2. 20x12
3. 20x12
4. 20x12

Workout Time: 80min




Spent about 5hrs on campus studying, took a nap, and then hit up a night workout where I crushed it again. 3 nights in a row I've had really good workouts now. Tomorrow is studying and cardio.

Chuckles

12-13 Saturday: Cardio

Diet: 225.5gP, 403gC, 69gF, 3135cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
10:00 Optimum lift bar
1:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese
2:30-3:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
4:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, sesamin
7:00 Burachos chicken, veggie, and rice burrito
10:00 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs
Cardio: Walk: 30min





Woke up early for a Saturday and spent the morning on campus studying. I think I'm feeling pretty good for my cumulative endocrinology final monday morning. Did some cardio in the afternoon and then got some burachos for dinner. Nothing like a build your own burrito restaurant where you can make bodybuilder friendly giant burritos. Tomorrow is lower power.

Chuckles

Weight: 184lbs




12-14 Sunday: Lower Power

Diet: 236gP, 548.5gC, 86gF, 3910cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 1.5oz raisens, multi, sesamin
10:00 optimum lift bar, 7 rice cakes
1:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
2:30-4:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
5:00 3oz extra lean ground beef, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
7:00 south beach buffalo chicken pizza, 1c cherios, 1/2oz peanuts
10:00 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs





Workout: Lower Power

Hack Squat:
1. 230x5
2. 280x5
3. 290x5
4. 300x5 (PR)
5. 300x5 (PR)

Glute/Ham Raises:
1. bw x5
2. 20x5
3. 20x5
4. 25x5
5. 25x5

Squats:
1. 275x5
2. 275x5
3. 275x5
4. 275x5
5. 275x5

Slow Tempo Leg Extension superset Slow Tempo Seated Ham Curls:
1. 100x10/96x10
2. 100x10/120x10

Slow Tempo Standing Calf Raise:
1. 280x10
2. 280x10
3. 280x10
4. 280x10
5. 280x10
6. 280x10
7. 280x10
8. 280x10
9. 280x10
10. 280x10

Workout Time: 80min




Spent the morning doing my usual Sunday morning buying food, cooking, laudry etc. I also did some studying then hit up the gym for a solid workout and then studied some more. Tomorrow morning is my final and then its push power and relaxing because I'll be done with my 1st semester of grad school.

Chuckles

12-15 Monday: Push Power

Diet: 238gP, 545gC, 87gF, 3915cal
6:30 4oz fat free turkey cold meat, 4 pieces wheat bread, 1c cherios, multi, sesamin
10:00 1 scoop whey, 1 1/2c oatmeal
1:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
2:30-3:30 1 scoop whey, 25g dextrose, 15g xtend, creatine
4:30 3oz extra lean ground beef, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
7:30 4oz fat free turkey cold meat, 4 pieces wheat bread, 1oz peanuts, 1/2c cherios
10:30 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs






Workout: Push Power

Incline Bench:
1. 185x5
2. 205x5
3. 215x5
4. 225x5
5. 225x5

BB Military:
1. 135x5
2. 155x5
3. 155x5
4. 160x5
5. 160x5

Close Grip Bench:
1. 205x5
2. 205x5
3. 205x5
4. 205x5
5. 205x5

Dips:
1. bw x15
2. bw x15
3. bw x15
4. bw x15
5. bw x15

Workout Time: 60min





Took my last final this morning and feeling pretty good about it. Then spent the rest of the day relaxing. Workout was decent, it was hard to get motivated after finishing everything up for the semester, but I got it done. Tomorrow is pull power.

Chuckles

12-16 Tuesday: Pull Power

Diet: 234gP, 547gC, 87gF, 3910cal
8:00 4oz fat free turkey cold meat, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
11:00 Optimum lift bar, 7 rice cakes
1:30 4oz fat free turkey cold meat, 4 pieces wheat bread, 2c cherios
4:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 1oz peanuts
6:00-7:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
8:00 3oz extra lean ground beef, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
11:00 2 south beach bars, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 10hrs





Workout: Pull Power

Rack Deads:
1. 405x5
2. 455x5
3. 495x5
4. 525x5 (PR)
5. 535x5 (Broke PR set on set 4)

Reverse Grip Chins:
1. 45x5
2. 45x5
3. 45x5
4. 45x5
5. 45x5

Barbell Row:
1. 185x5
2. 205x5
3. 225x5
4. 235x5
5. 235x5

Standing EZ Bar Curl:
1. 75x10
2. 75x10
3. 75x10
4. 85x10
5. 85x10

Workout Time: 60min





Today was the 1st day I didn't have anything specific to do since probably labor day weekend. I got up my sponsored review of the new optimum quadruple chocolate lift bars which can be found here.

http://forum.bodybuilding.com/showthread.php?t=112702911

I also cleaned most of my house and did about 1/2 of my xmas shopping and then took a nap. Its amazing how when you finally have time to do stuffy there is a lot of things to do. I hit up the gym for an evening workout and it was pretty much dead becasue it was in the middle of a snowstorm. I crushed rack deads and everything else felt good as well. Tomorrow will be cardio, I'll do hypertrophy workouts Thrusday, Friday, and Saturday and then I'm taking a week off starting Sunday as I'll be out of town for the holidays.

Chuckles

Those are some IMPRESSIVE- Rack deads you did there.

Roger wrote:Those are some IMPRESSIVE- Rack deads you did there.

Thanks! Now I just gotta start pulling that much from the ground. My PR for a single off the ground is 455.

Chuckles

12-17 Wednesday: Cardio

Diet: 227.5gP, 406gC, 77gF, 3225cal
8:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
9:30-10:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
11:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, sesamin
2:00 1 scoop whey, 1 1/2c oatmeal
5:30 3oz extra lean ground beef, 1 1/2c rice, 2 pieces fat free cheese
9:00 chicken philly lean cuisene, south beach bar, 1oz peanuts
12:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min and Sledding: 1hr





Did cardio, finished xmas shopping, went sledding, took a nap, went to a movie. Found out I got a 97% on my Endocrinology final so I'll take that. That means a 4.0 for me in my 1st sesmester of grad school. All and all a nice relaxing day. Tomorrow I have some research stuff to get done and then I have lower hypertrophy.

Chuckles

12-18 Thursday: Lower Hypertrophy

Diet: 243.5gP, 546gC, 84.5gF, 3920cal
8:00 4oz fat free turkey cold meat, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios, multi, sesamin
11:00 1 scoop whey, 1 1/2c oatmeal
2:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
4:00-5:30 1 scoop whey, 25g dextrose, 15g xtend, creatine
6:00 3oz chicken, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
8:00 stir fry lean cuisene, 1oz peanuts
11:00 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 10hrs






Workout: Lower Hypertrophy

Hack Squat:
1. 230x10
2. 260x10
3. 280x10 (Tied old PR)
4. 290x10 (PR)
5. 300x6 (PR)

Leg Press:
1. 500x10
2. 590x10
3. 640x10
4. 680x10
5. 680x10

Leg Extension Superset Ham Curls:
1. 125x12/130x12
2. 125x12/140x12
3. 125x12/140x12
4. 125x12/140x12

1 Legged Seated Calf Raise:
1. 40x10
2. 50x10 (PR)
3. 50x10 (PR)
4. 50x10 (PR)

Smith Calf Raise:
1. 110x12
2. 200x12
3. 250x12
4. 250x12

Workout Time: 80min





Finished everything I needed to get done on campus until January 5th, took a nap, and then headed to the gym and killed legs. Really moved some weights and had a really really good workout. My legs have to grow if I keep hitting them like this 2x a week. Tomorrow is push hypertrophy.

Chuckles

12-19 Friday: Push Hypertrophy

Diet:
8:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese
11:00 optimum lift bar, 7 rice cakes
1:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese
2:30-4:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
5:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces ft free cheese
7:30 Cheat meal of 16oz prime rib, potato, green beans, and ice cream
10:30 1 scoop whey

Water: 1.5 gallons
Sleep: 9 1/2hrs





Workout: Push Hypertrophy

Incline DB Bench:
1. 70x10
2. 80x10
3. 90x10
4. 100x7
5. 60x15

Arnold Press:
1. 30x10
2. 35x10
3. 35x10
4. 35x10
5. 35x10

Skull Crushers:
1. 75x10
2. 85x10
3. 85x10
4. 95x10
5. 95x10

Pec Deck:
1. 150x12
2. 150x12
3. 150x12
4. 150x12

Side Raise Machine:
1. 90x12
2. 90x12
3. 90x12
4. 90x12

V Bar Pressdowns:
1. 108x12
2. 120x12
3. 120x12
4. 120x12

Workout Time: 80min





We had another 6+ inches of snow overnight so I did a bunch of shoveling, watched pumping iron to get me pumped up, and then headed to the gym for a solid workout. No pr's today but I had 1 hell of a pump and felt like I was moving decent weight. As part of my xmas present from my gf I got a 16oz prime rib meal on her so I took her up on that last night since prime rib is my favorite food probably. Tomorrow will be pull hypertrophy and then I will be headed out of town from Sat afternoon-the follow Sat morning. When I get back in a week I'll start back up with power legs. Have a good xmas everyone!

Chuckles

12-20 Saturday: Pull Hypertrophy

Diet: 227gP, 559gC, 85gF, 3910cal
8:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
9:30-11:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
12:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, sesamin
3:00 4oz chicken, 3c rice
5:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2c cherios, 1oz peanuts
8:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2c cherios, 1oz peanuts
11:00 3 south beach bars, sesamin

Water: 1.5 gallons
Sleep: 9hrs





Workout: Pull Hypertrophy

T Bar Rows:
1. 180x10
2. 225x10
3. 250x10 (Tied old PR)
4. 260x10 (PR)
5. 270x6

Rack Chins:
1. bw x10
2. 45x10
3. 55x10
4. 65x10
5. 70x10

DB Curls:
1. 25x10
2. 30x10
3. 30x10
4. 35x10
5. 35x10

Cable Rows:
1. 168x12
2. 192x12
3. 204x12 (Tied old PR)
4. 216x12 (PR)

Seated DB Shrugs:
1. 70x12
2. 80x12 (Tied old PR)
3. 80x12 (Tied old PR)
4. 90x12 (PR)

Machine Curls:
1. 50x12
2. 50x12
3. 50x12
4. 50x12

Workout Time: 90min





Awesome workout this morning. We were going to leave sat rather than sun because a snow storm was coming, but it hit way earlier than they thought and I was pretty much stuck inside the rest of the day Saturday so I just finished off food I had laying around.





12-21 Sunday through 12-26 Friday: Off days

Was out of town for the holidays. Got back this morning (sat 12-27) and am headed to the gym this afternoon to do lower power.

Chuckles