NANBF User Forum

12-27 Saturday: Lower Power

Diet: 236.5gP, 546gC, 80gF, 3850cal
7:00 chicken and rice lean cuisene, 2 pieces wheat bread, multi, sesamin
10:00 2 south beach bars, 2c cherios
12:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
2:00-3:30 1 scoop whey, 25g dextrose, 15g xtend
4:30 3oz chicken, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamimn
7:30 4oz fat free turkey cold meat, 4 pieces wheat bread, 2 south beach bars, 1c cherios
10:30 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8 1/2hrs





Workout: Lower Power

Hack Squats:
1. 230x5
2. 280x5
3. 300x5
4. 320x5 (PR)
5. 340x3 (PR)

Glute/Ham Raises:
1. 20x5 drop to bw x5
2. 20x5 drop to bw x5
3. 20x5 drop to bw x5
4. 20x5 drop to bw x3
5. 20x5 drop to bw x3

Squats:
1. 225x5
2. 275x5
3. 275x5
4. 275x5
5. 275x5

Slow Tempo Leg Extensions Superset Slow Tempo Seated Ham Curls:
1. 100x10/96x10
2. 100x10/96x10

Standing Calf Raise (Slow Tempo):
1. 320x10
2. 320x10
3. 320x10
4. 320x10
5. 320x10
6. 320x10
7. 320x10
8. 320x10
9. 320x10
10. 320x10

Workout Time: 90min





Drove back this morning, bought food, cooked food, and then had an awesome workout today. Felt really great after a 6 days out of the gym. Spent most of the rest of the day resting and eating. Tomorrow is push power.

Chuckles

12-28 Sunday: Push Power

Diet: 239.5gP, 556gC, 80.5gF, 3905cal
7:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
10:30 3oz chicken, 1 1/2c rice, 1c brocoli, 2 pieces fat free cheese, 2c cherios
1:00-2:30 1 scoop whey, 25g dextrose, 15g xtend, creatine
3:00 3oz extra lean ground beef, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
5:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2c cherios
7:00 lean cuisene french bread pepperoni pizza, 2 south beach bars
9:00 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 10 1/2hrs






Workout: Push Power

Incline Bench:
1. 185x5
2. 205x5
3. 225x5
4. 245x4 (Tied PR)
5. 255x2 (PR)

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

Bodyweight Dips supersetted with Side Raises:
1. 15/25x15
2. 15/25x15
3. 15/25x15
4. 15/25x10 drop to 15x10
5. 15/20x12 drop to 15x8

Workout Time: 75min






Solid workout today. Tied and set pr's on incline bench. My buddy that was spotting me couldn't get over how someone as light as me could incline so much. Another guy who was back in town and I hadn't seen it about a yr or so asked me what I was up to and I said just under 185 and he thought I was close to 200 so that's a good sign. Tomorrow is pull power which means heavy rack deads.

Chuckles

12-29 Monday: Pull Power

Diet: 233.5gP, 560gC, 86gF, 3950cal
7:00 4oz turkey, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios, multi, sesamin
10:00 2 south beach bars, 2c cherios
1:00 4oz extra lean turkey cold meat, 4 pieces wheat bread
4:00 1 scoop whey, 1 1/2c oatmeal
5:30-7:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
7:30 3oz extra lean ground beef, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
10:30 2 south beach bars, 2oz peanuts, 1c cherios, sesamin

Water: 1.5 gallons
Sleep: 9 1/2hrs





Workout: Pull Power

Rack Deads:
1. 455x5
2. 495x5
3. 515x5
4. 545x5 (PR)
5. 565x5 (Broke PR made on set 4)

Weighted Chins:
1. 55x5
2. 55x5
3. 55x5
4. 55x5
5. 55x5

Barbell Row:
1. 185x5
2. 205x5
3. 225x5
4. 235x5
5. 245x5

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

Incline DB Curls:
1. 20x10
2. 20x10
3. 20x10
4. 20x10
5. 20x10

Workout Time: 75min





Helped the gf pack and move, took a nap, and then headed to the gym. Crushed rack deads and everything else was solid as well. Really happy with the rack deads though. Tomorrow is cardio and then Wednesday is lower hypertrophy where I'll be changing up the order of the lifts.

Chuckles

You are moving some very impressive weight for 185 lbs. Curious, what is your age?

Roger wrote:You are moving some very impressive weight for 185 lbs. Curious, what is your age?

Thanks! I'm 22, I'll be 23 in Feburary.

Chuckles

12-30 Tuesday: Cardio

Diet: 237.5gP, 403gC, 67gF, 3165cal
7:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
10:30 4oz extra lean turkey cold meat, 4 pieces wheat bread
1:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese
3:00-3:30 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 south beach buffalo chicken pizza, 3 south beach bars
10:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep 9 1/2hrs
Cardio: Stepper Sprints: 20min





Did a whole lot of nothing today. Lots of video games and laying on the couch watching tv, but I did do my cardio. Tomorrow will be legs and then I will be heading out of town to the gf's new place until either sat night or sun. So Wed will be lower hypertrophy, Thurs will be an off day because nothing is open, Fri will be push hypertrophy, Sat will be pull hypertrophy and Sun will be cardio.

Chuckles

12-31 Wednesday: Lower Hypertrophy

Diet: 238gP, 560gC, 78.5gF, 3900cal
8:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios, multi, sesamin
10:00-11:30 1 scoop whey, 25g dextrose, 15g xtend, creatine
12:00 3oz extra lean ground beef, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
4:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2c cherios
7:00 1 scoop whey, 1 1/2c oatmeal
10:00 2 south beach bars
1:00 1c fat free cottage cheese, 2oz peanuts, 2c cherios, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Lower Hypertrophy

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

Leg Extensions Superset Ham Curls:
1. 125x12/120x12
2. 125x12/120x12
3. 125x12/120x12
4. 125x12/120x12
5. 125x12/120x12

Hack Squats:
1. 140x20
2. 140x20
3. 140x20

Smith Calf Raise:
1. 110x10
2. 200x10
3. 250x10
4. 250x10
5. 250x10

Seated Calf Raise:
1. 70x15
2. 70x15
3. 70x15
4. 70x15
5. 70x15

Workout Time: 80min





Today was the beginning of my next 3-4 week wave. Solid star to things. Leg press felt strong, legs were hella pumped by the time I got to hack squats which also killed. Finished off with some calves. After the workout I went to Madison to visit the gf for new years. Tomorrow is an off day.

Chuckles

1-1 Thursday: Off Day

Diet: 231.5gP, 390.5gC, 70gF, 3120cal
8:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
11:00 4oz fat free turkey cold meat, 4 pieces wheat bread
2:00 2 south beach bars
4:00 1 scoop whey, 1c oatmeal, 7 rice cakes, 1/2oz peanuts
7:00 3 weight watchers steak fajitas
10:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 10hrs





Spent the morning relaxing, went shopping, took a nap, and made some awesome weight watchers steak fajitas for dinner. Not only were they healthy, they tasted amazing. Definately will be making these again. Tomorrow will be push hypertrophy.

Chuckles

1-2 Friday: Push Hypertrophy

Diet: 236.5gP, 551gC, 76gF, 3835cal
8:00 3oz chicken, 1 1/2c rice, 2 pieces fat free cheese, 2c cherios, multi, sesamin
9:30-11:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
11:30 3oz extra lean ground beef, 2c rice, 2 pieces fat free cheese, 7 rice cakes
2:30 1 scoop whey, 1 1/2c oatmeal
5:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 7 rice cakes
7:30 2 south beach bars
10:30 1c fat free cottage cheese, 2oz peanuts, 1 1/2c cherios, sesamin

Water: 1.5 gallons
Sleep: 9 1/2hrs





Workout: Push Hypertrophy

Arnold Press:
1. 30x10
2. 35x10
3. 40x10 (Tied PR)
4. 40x10 (Tied PR)
5. 40x10 (Tied PR)

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

Incline DB Bench:
1. 50x10
2. 60x10
3. 65x10
4. 65x10
5. 65x10

1 Arm Leaning Side Raises:
1. 20x12
2. 20x12
3. 20x12
4. 20x12

Pressdowns on Lat Pulldown:
1. 55x12
2. 70x12
3. 70x12
4. 70x12

Pec Deck:
1. 130x12
2. 145x12
3. 145x12
4. 145x12

Workout Time: 75min





Trained at the Evansville Health Club today. The place is basically all machines and cardio equiptment with some free weights in a corner. It had DB's up to 100 and a squat rack so I made it work. It was really nice because I was the only person lifting free weights the entire time I was there. I did get some looks from the old people, but the owner was only a couple years older than me and really cool so he had no complaints. Tomorrow will be pull hypertrophy in the same gym and heading back home to La Crosse.

Chuckles

1-3 Saturday: Pull Hypertrophy

Diet: 233.5gP, 550gC, 81gF, 3865cal
7:30 3oz chicken, 1 1/2c rice, 2 pieces fat free cheese, 2c cherios, multi, sesamin
9:00-10:30 1 scoop whey, 25g dextrose, 15g xtend, creatine
11:00 3oz chicken, 2c rice, 2 pieces fat free cheese, 7 rice cakes, sesamin
2:00 4oz fat free turkey cold meat, 4 pieces wheat bread, south beach bar
5:00 lean cuisene 3 meat pizza
8:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2 pieces fat free cheese, 2c cherios
11:00 2 south beach bars, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8 1/2hrs





Workout: Pull Hypertrophy

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

Drag Curls:
1. 55x10
2. 55x10
3. 55x10
4. 55x10
5. 55x10

DB Rows:
1. 90x10
2. 90x10
3. 90x10
4. 90x10
5. 90x10

Seated DB Shrugs:
1. 90x12 (Tied PR)
2. 90x12 (Tied PR)
3. 90x10
4. 90x10

Pinwheel Curls:
1. 30x12
2. 35x12
3. 40x12
4. 40x12

Lat Pulldowns:
1. 145x12
2. 145x12
3. 145x12
4. 145x12

Workout Time: 80min





Trained at the Evansville Health Club again today. Once again I was the only person lifting and really today I was the only person under the age of about 60 in there because it was an early Saturday morning. Luckily the owner was there and he was nice enough to help me with rack chins. Other than that, had a solid workout and made the limited amount of equipment work. Then I headed back to La Crosse early to beat the freezing rain storm we got Saturday night. Tomorrow is food buying, cooking, and cardio.

Chuckles

1-4 Sunday: Cardio

Diet: 235.5gP, 401gC, 72gF, 3195cal
8:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
11:00 chicken philly lean cuisene
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 4oz fat free turkey cold meat, 4 pieces wheat bread, 2 south beach bars
11:00 1c fat free cottage cheese, 2oz peanuts, sesamin

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





Spent the day getting everything in order as I've been out of town for a majority for the last 2 weeks and got my cardio in. Tomorrow I'll be back in the lab and I'll be doing lower power.

Chuckles

1-5 Monday: Lower Power

Diet: 237.5gP, 554gC, 80.5gF, 3890cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 1c cherios, multi, sesamin
9:00 1 scoop whey, 1 1/2c oatmeal
12:00 2 south beach bars, 2c cherios
3:00 3oz chicken, 1 1/2c rice, 1c brocollli, 2 pieces fat free cheese, 2c cherios
5:00-6:30 1 scoop whey, 25g dextrose, 15g xtend, creatine
7:30 3oz extra lean ground beef, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
11:00 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Lower Power

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

Squats:
1. 275x5
2. 285x5
3. 295x5
4. 295x5
5. 295x5

Hack Squats:
1. 230x5
2. 230x5
3. 230x5
4. 230x5
5. 230x5

Slow Tempo Leg Extensions superset Slow Tempo Seated Leg Curls:
1. 125x10/108x10
2. 125x10/108x10

Standing Calf Raise (Slow Tempo):
1. 320x10
2. 320x10
3. 320x10
4. 320x10
5. 320x10
6. 320x10
7. 320x10
8. 320x10
9. 320x10
10. 320x10

Workout Time: 90min





Ok workout tonight, nothing spectacular but it was ok. Spent most of the day in the lab and then went to the gym. Tomorrow is more research and push power.

Chuckles

1-6 Tuesday: Push Power

Diet: 233.5gP, 545gC, 87.5gF, 3900cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
10:00 1 scoop whey, 1 1/2c oatmeal
1:00 4oz extra lean turkey cold meat, 4 pieces wheat bread, 1c cherios, 1oz peanuts
4:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
5:30-6:30 1 scoop whey, 25g dextrose, 15g xtend, creatine
7:30 3oz extra lean ground beef, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
11:00 2 pieces fat free cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Push Power

Military Press:
1. 135x5
2. 155x5
3. 165x5
4. 165x5
5. 165x5

Close Grip Bench:
1. 205x5
2. 215x5
3. 225x5
4. 225x5
5. 225x5

Incline Bench:
1. 165x5
2. 165x5
3. 165x5
4. 175x5
5. 185x5

Bodyweight Dips Superset with Side Raises:
1. 15/25x12
2. 15/25x12
3. 15/25x12
4. 15/25x12
5. 15/25x12

Workout Time: 60min




Research, nap, and then a decent baseline workout, I should be able to progress nicely from these. Even got home in time to catch most of the biggest loser premiere Tomorrow is pull power.

Chuckles

1-7 Wednesday: Pull Power

Diet: 233.5gP, 554gC, 81.5gF, 3885cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
10:00 1 scoop whey, 1 1/2c oatmeal
12:30 2 south beach bars, 2c cherios
4:30 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
6:00-7:30 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 4oz extra lean turkey cold meat, 2 pieces wheat bread, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Pull Power

Weighted Wide Grip Pull Ups:
1. 45x5
2. 45x5
3. 45x5
4. 45x5
5. 45x5

Barbell Rows:
1. 205x5
2. 225x5
3. 245x5
4. 255x5
5. 255x5

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

Standing EZ Bar Curls Superset DB Curls:
1. 75x10/25x10
2. 75x10/25x10
3. 75x10/25x6 drop to 15x8
4. 75x10/20x8
5. 75x10/20x6 drop to 15x8

Workout Time: 70min





Decent baseline workout tonight after what ended up being a longer day than expected in the lab. I learned that my artieries are clear while playing around with an untrasound that we are going to use to measure brachial artery diameter to study endothelial function. I also learned that the arteries in my left arm are about .2-.3mm smaller than my right and I'm right handed. As it turns out that's a lot closer than most people who have a .6-.8 difference typically. The reason I'm closer is probably lifting because of needing to recruit more oxygen to my left limb than the average person. Tomorrow should be a little shorter day of research and cardio.

Chuckles

1-8 Thursday: Cardio

Diet: 232.5gP, 406gC, 70.5gF, 3190cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 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
3:30-4:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
5:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, sesamin
8:00 lean cuisene flat bread delux pizza, 1oz peanuts, 2 pieces fat free cheese
11:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min





Typical day today, did research, cardio, and watched the national championship game. Tomorrow is research and then lower hypertrophy.

Chuckles