NANBF User Forum

1-9 Friday: Lower Hypertrophy

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
1:00 2 south beach bars, 2c cherios
4:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
5:30-7:00 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 4oz extra lean turkey cold meat, 2 pieces wheat bread, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Lower Hypertrophy

Leg Press:
1. 590x10
2. 680x10
3. 730x10
4. 770x10 (PR)
5. 770x10 (PR)

Leg Extensions superset Ham Curls:
1. 137.5x12/130x12
2. 137.5x12/130x12
3. 137.5x12/130x12
4. 137.5x12/130x12
5. 137.5x12/130x12

Hack Squats:
1. 160x20
2. 160x20
3. 160x20

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

Seated Calf Raise:
1. 90x12
2. 90x12
3. 90x12
4. 90x12

Workout Time: 80min





Amazing workout tonight. PR'd leg press and tied it the next set. Had an insane pump going when I got to hack squats. Then I managed to get 3 sets of 20, but I did almost lose my pre-workout meal in the process. Calves were ok, I was pretty much dead by the time I got to them but I got it done. Tomorrow is push hypertrophy.

Chuckles

1-10 Saturday: Push Hypertrophy

Diet: 240gP, 554gC, 81gF, 3905cal
7:30 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 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, creatine
4:30 3oz chicken, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
8:00 4oz low fat sausage, 12oz potatoes, sour kraut
11:00 4oz fat free turkey cold meat, 2 pieces wheat bread, 2oz peanuts, seamin

Water: 1.5 gallons
Sleep: 8 1/2hrs





Workout: Push Hypertrophy

Arnold Press:
1. 30x10
2. 40x10
3. 45x10 (PR)
4. 45x10 (PR)
5. 45x10 (PR)

Skull Crushers:
1. 75x10
2. 95x10
3. 95x10
4. 105x10
5. 105x10

Incline DB Bench:
1. 50x10
2. 60x10
3. 65x10
4. 70x10
5. 70x10

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

V Bar Pressdowns:
1. 108x12
2. 120x12
3. 120x12
4. 132x10

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

Workout Time: 85min





Solid workout today. Nothing spectaular weight wise but it was a solid workout. Didn't do a whole lot the rest of the day, but I did cook up some home made sour kraut which was amazing. Tomorrow I'll be working out with my old training partner Khamps who has been pretty banged up with injuries since we competed in April, but he's close to 100% again and I'm pretty sure we're going to start training together again. It'll be pull hypertrophy.

Chuckles

1-11 Sunday: Pull Hypertrophy

Diet: 227.5gP, 550gC, 81gF, 3840cal
8:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
11:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
12:30-2:00 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
5:30 4oz low fat smoked sausage, 12oz potatoes, sour kraut
8:00 lean cuisene 3 meat pizza, 7 rice cakes
11:00 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs





Workout: Pull Hypertrophy

Rack Chins:
1. 45x10
2. 70x10
3. 80x10 (PR)
4. 80x10 (PR)
5. 80x10 (PR)

Drag Curls:
1. 55x10
2. 55x10
3. 60x10
4. 60x10
5. 65x10

T Bar Rows:
1. 180x10
2. 180x10
3. 205x10
4. 205x10
5. 205x10

Seated DB Shrugs:
1. 90x12 (Tied old PR)
2. 90x12 (Tied old PR)
3. 95x12 (PR)
4. 95x12

Lying Cable Curl:
1. 8 plates x12
2. 10 plates x12 (PR for this machine)
3. 10 plates x12 (PR for this machine)
4. 10 plates x12 (PR for this machine)

Cable Rows:
1. 144x12
2. 156x12
3. 168x12
4. 168x12

Workout Time: 85min





Solid workout today with my old training partner Khamps. I'm almost 100% sure we're going to be able to lift together all spring semester and may even start before that. Killer workout too. I was definately beat by the end of it. Tomorrow is cardio.

Chuckles

1-12 Monday: Cardio

Diet: 234.5gP, 407gC, 68.5gF, 3185cal
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 sausage, 8oz potatoes, sour kraut
4:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese
5:30-6:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, sesamin
11:00 1c fat free cottage cheese, 1 1/2oz peanuts, 2 pieces fat free cheese, sesamin

Water: 1.5 gallons
Sleep: 8hrs
Cardio: Incline Walk: 30min





Reserach, food cooking, cardio, and laying on the couch watching tv. Not too bad of a day other than the fact we got about 6 inches of snow. Tomorrow is legs power.

Chuckles

1-13 Tuesday: Lower Power

Diet: 241gP, 554gC, 83gF, 3925cal
7:00 4oz fat free turkey cold meat, 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 sausage, 8oz potatoes, sour kraut, 2c cherios
4:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
5:30-7:00 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 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Lower Power

Glute/Ham Raise:
1. 20x5 drop to bw x5
2. 20x5 drop to bw x5
3. 25x5 drop to bw x5
4. 25x5 drop to bw x5
5. 30x5 drop to bw x5

Squats:
1. 275x5
2. 295x5
3. 295x5
4. 305x5
5. 315x7 (PR, yes I realize I was supposed to do 5 but I did 7, PR by 2 reps)

Hack Squats:
1. 230x5
2. 250x5
3. 270x5
4. 280x5
5. 280x5

Slow Tempo Leg Extensions Superset Slow Tempo Seated Ham Curls:
1. 96x15/96x15
2. 96x15/96x15

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

Workout Time: 95min





Crazy workout tonight. I was beat up by the end of it. Killer glute/ham raises, and I killed squats. Really big PR and it was on my 10th set of the workout. 315 was feeling light so I did a couple extra reps. Rest of the workout was also solid. Tomorrow is push power.

Chuckles

1-14 Wednesday: Push 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
1:00 2 south beach bars, 2c cherios
4:00 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 fat free turkey cold meat, 2 pieces wheat bread, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Push Power

Military Press:
1. 155x5
2. 165x5
3. 170x5
4. 170x5
5. 170x5

Close Grip Bench:
1. 205x5
2. 225x5
3. 225x5
4. 230x5
5. 230x5

Barbell Incline:
1. 185x5
2. 185x5
3. 185x5
4. 185x5
5. 185x5

Dips superset Side Raises:
1. 15/25x15
2. 15/25x15
3. 15/25x15
4. 15/25x12
5. 15/25x12

Workout Time: 70min





Was really beat up today from Tuesday's lower power workout. Lower back on down was hella sore. Still managed to have a decent workout. Tomorrow is pull power, depending on how my lower body/lower back feels I may have to back off a little this week.

Chuckles

1-15 Thursday: Pull Power

Diet: 233.5gP, 560gC, 81.5gF, 3910cal
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 lean cuisene 5 cheese rigatoni, 1c cherios
4:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, 2c cherios
5:30-7:00 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 4oz fat free turkey cold meat, 2 pieces wheat bread, 2 pieces fat free cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Pull Power

Weighted Wide Grip Pull Ups:
1. 45x5
2. 50x5
3. 50x5
4. 55x5
5. 55x5

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

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

Preacher Curls superset Lying Rear Raises:
1. 65x15/15x15
2. 65x15/15x15
3. 65x15/20x15
4. 65x12/20x15
5. 65x10/20x15

Workout Time: 75min





Solid workout today. Wasn't quite sure if I was going to go heavy because my legs and back were still sore but once I got warm and got the blood flowing I was good to go. Nothing spectaular but a decent workout. Tomorrow is cardio.

Chuckles

1-16 Friday: Cardio

Diet: 231gP, 392gC, 69.5gF, 3120cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
10:00 2 south beach bars
1:00 4oz fat free turkey cold meat, 4 pieces wheat bread, 2 pieces fat free cheese, 1oz peanuts
4:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese
6:00-6:30 1 scoop whey, 25g dextrose, 15g xtend, creatine
7:30 Burachos chicken, veggie, and rice burrito, sesamin
10:00 1c fat free cottage cheese, 1oz peanuts, sesamin

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





Reserach, grocery shopping, cardio, and then the gf came to visit for the weekend and brought me burachos. Tomorrow is lower hypertrophy.

Chuckles

1-17 Saturday: Lower Hypertrophy

Diet: 234.5gP, 545gC, 82gF, 3855cal
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 chicken, 2c rice, 1c brocolli, 2 pieces fat free cheese, 7 rice cakes, sesamin
3:00 foot long turkey breast sub on wheat
5:00 2 south beach bars, 1c cherios
7:00 weight watchers chicken enchiladas, 3 low carb tortillas
10:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 10hrs





Workout: Lower Hypertrophy

Leg Press:
1. 590x10
2. 680x10
3. 770x10 (Tied old PR)
4. 800x10 (PR)
5. 500x25

Leg Extensions superset Ham Curls:
1. 150x12/140x12
2. 150x12/140x12
3. 150x12/140x12
4. 150x12/140x12
5. 150x12/140x12

Hack Squats:
1. 170x20
2. 170x20
3. 170x20

Smith Calf Raise:
1. 110x10
2. 200x10
3. 250x10
4. 270x10
5. 270x10

Seated Calf Raise:
1. 90x15
2. 90x15
3. 90x15
4. 90x12
5. 90x10

Workout Tim: 90min





One of the best leg workouts I've ever had I think. Leg press was strong, pretty much brunt my legs out on the extenions/curls. Hobbled over to the hack squat and managed to pound out 3 sets of 20 even though they weren't pretty. On the last set I got 7 reps before I had to pause at the top to catch my breath and my workout partner kept yelling pro card at me so I pounded out 1-2 reps at a time until I got to 20. I got my reps and ended up on the floor. Finished off with some calves. Made some awesome homemade weight watchers enchiladas today as well. Tomorrow is food cooking and push hypertrophy.

Chuckles

1-18 Sunday: Push Hypertrophy

Diet: 240.5gP, 550gC, 88gF, 3955cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
10:00 2 south beach bars, 2c cherios
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 weight watchers chicken enchiladas, 3 low carb tortillas
10:00 1c fat free cottage cheese, 2oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs





Workout: Push Hypertrophy

Arnold Press:
1. 35x10
2. 40x10
3. 45x10 (Tied last week's PR)
4. 50x10 (PR)
5. 55x7 (PR)

Skull Crushers:
1. 95x10
2. 95x10
3. 105x10
4. 105x10
5. 110x8

Incline DB Bench:
1. 60x10
2. 65x10
3. 65x10
4. 70x10
5. 70x9

1 Arm Leaning Side Raises:
1. 20x12 (Tied old PR)
2. 20x12 (Tied old PR)
3. 25x12 (PR)
4. 25x12 (PR)

V Bar Pushdowns:
1. 120x12
2. 120x12
3. 120x12
4. 120x12

Cable Crossovers:
1. 48x12
2. 60x12
3. 60x12
4. 60x10

Workout Time: 85min





Solid workout today, had a really great pump after this one. Did some posing afterwards and I still have abs even at 186-187 which is good. Quad seperation is non-existant though. Nonetheless it looks like I'm making improvement, but I still need to keep hammering back and legs. I'll take some pics in a couple months to show progress. Tomorrow is pull hypertrophy.

Chuckles

I'm featured on the natural bodybuilding competition forum website:

http://www.naturalbodybuildingcompetitionforum.com

Chuckles

1-19 Monday: Pull Hypertrophy

Diet: 231.5gP, 554gC, 86.5gF, 3920cal
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 weight watchers chicken enchiladas, 3 low carb tortillas
4:00 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, sesamin
11:00 2oz peanuts, 7 rice cakes, sesamin

Water: 1.5 gallons
Sleep: 8hrs





Workout: Pull Hypertrophy

Rack Chins:
1. 45x10
2. 70x10
3. 80x10 (Tied old PR)
4. 90x10 (PR)
5. 100x10 (Broke PR set on set 4)

Barbell Curls:
1. 85x10
2. 85x10
3. 85x10
4. 85x8
5. 65x15

DB Rows (different style, weight back and low):
1. 70x10
2. 80x10
3. 90x10
4. 90x10
5. 90x10

Lat Pulldown:
1. 150x12
2. 150x12
3. 150x12
4. 150x12

DB Spider Curls:
1. 17.5x12
2. 17.5x12
3. 17.5x12
4. 20x8

Cable Rows:
1. 156x12
2. 168x12
3. 180x12
4. 180x12

Workout Time: 95min




Solid workout today. PR'd rack chins and tried a new form on db row where I sat back on my foot that was on the bench, took a wide stance, and kept my upper body low and close to parallel. Definately felt these more in my back, but weight wise I could do pretty much the same. Everything else was good. Tomorrow is cardio.

Chuckles

1-20 Tuesday: Cardio

Diet: 229.5gP, 397gC, 69gF, 3125cal
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, multi, sesamin
10:00 lean cuisene delux french bread pizza, south beach bar
1:00 4oz fat free turkey cold meat, 2 pieces fat free cheese, 4 pieces wheat bread, 1oz peanuts
4:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2pieces fat free cheese
5:30-6:00 1 scoop whey, 25g dextrose, 15g xtend, creatine
7:00 3oz chicken, 1 1/2c rice, 1c brocolli, 2 pieces fat free cheese, sesamin
10:00 1c fat free cottage cheese, 1oz peanuts, sesamin

Water: 1.5 gallons
Sleep: 9hrs
Cardio: Stepper Sprints: 20min
Abs: 5-10min
Stretching: 5-10min





Started trying to do abs every cardio day. Did stretching as well but I have been doing that daily post workout for a few weeks now. Nothing much else to report on, just a usual day. Tomorrow is lower hypertrophy. I'm hitting up 2 hypertrophy workouts in a row for everything to give my lower back a break. It got pretty beat up going through power days last week. Its 100% completely fine now, I just want to give it a break for a few more days. So tomorrow is lower hypertrophy, Thursday is push hypertrophy, Friday is pull hypertrophy, Saturday cardio, Sunday off, and Monday school starts again and I'll hit up power workouts.

Chuckles