Nowski's CL stack log...

[nowski1381]

So here's a little bit about me...I'm 25, 6'0 and as of this morning I weigh 224 lbs. I've realized it's time to make a change that I've been wanting to make for a few years. I used to be exactly where I want to be now, weighing about 200lbs and working out all the time, well, that's when I was in the Marine Corps...got out and got a little lazy over the past few years. I've been working out over the past few years but not religiously like I need to be or committed like I need to be. Now it's FINALLY time to get my life on track and be happy with myself and my body. I've been researching bb.com for the past few months and decided to go with the CL products, heard a lot of great things so we'll see how it goes. Hopefully some of the fellow board members will follow along and help me out along the way if I have questions. Any comments are welcome, positive or negative or things I need to improve on. So before I start this log I'd like to thank anyone who helps out!!!

I'll be taking GM before workouts to go along with PW/WF during my workouts, I also just received CL's Orange Triad to go along with the other products. I'll also be using Lipo 6x, at least till it runs out, not going to just throw it away.

Training split is as follows

Day 1- Arms
Day 2- Shoulders, Traps
Day 3- Chest
Day 4- Back
Day 5- OFF, then start back at Day 1
Not training legs as of now, my knees are absolutely horrible, if the Triad helps out then I'll slowly work in legs to my routine.

Cardio I will start out running about 15 miles a week, 3 miles 5x's a week, after weights. Will try HIIT in a week or 2 to see how that goes. Will also do abs after my cardio.

Weight loss goals are...
August 1st- 218lbs
Sept 1st- 210lbs
Oct 1st- 202lbs
November 1st- 195lbs...CAN'T WAIT TO BE 195 AGAIN!!!

Diet will consist of lean meats, as many veggies as I can eat, fruit a few days a week, oats, eggs, brown rice, and nuts/peanut butter for the healthy fats. I still have a tub and a half of muscle milk so I'll be using that for after workouts till it's gone. If there is anything else I need to add in please let me know, thinking about fish oil but not sure...Going to be aiming for 2000 cals a day...is that too much or too little??? Any info will help!

Time to get started!!!!!!!

[nowski1381]

First off, GM Lemonade tastes GREAT!!! PW/WF mix is decent...took GM about 30min before workout, drank half of the mix before workout and the other half during workout...

BARBELL CURLS- 70X10 80X8 90X7(cheated on 6th&7th rep)
CABLE CURLS- 120X10 130X8 140X7
INCLINE CURLS- 25X10 25X8 30X6

V-BAR PRESS- 170X12 180X10 190X8 200X6
SKULL CRUSHERS- 50X10 60X8 70X6
CLOSE GRIP BENCH- 115X10 125X8 135X6

Felt great throughout the whole workout, good energy, GREAT concentration. Overall a really productive workout. Arms felt REALLY full the whole time, really good pumps. GREAT FIRST WORKOUT!!!

[pu12en12g]

Nice intro, and realistic goals !! :cool:

:::subscribed:::

[niiick]

not training legs even a little lighter???

Legs will make the rest of you grooowwww..

[pu12en12g]

my knees are absolutely horrible

Details ? (mine were horrible when I started)

[nowski1381]

Details ? (mine were horrible when I started)

I've had Patello-Femoral Syndrome for the past 7 years from playing sports my whole life, which pretty much means that my patella doesn't move or "track" the right way over the femur. Squatting down hurts like hell so there goes squats, let extensions hurt quite a bit too, might be able to do some leg curls for the hammies, and I can do calf raises I'm sure. Would these be beneficial and worth doing if this is all I can do??? I "might" be able to do some hack squats on the sled if I go light enough...should I work these in??? Could I work these few exercises in on my arms day maybe? What do ya think??? Thanks to anyone who anwers...

[nowski1381]

GM+WF/PW before workout. Felt good before workout, a little tired...

DB FRONT RAISE- 25X12 30X10 35X8
DB OVERHEAD PRESS- 40X10 50X8 50X6
DB LAT RAISE- 25X10 30X8 30X6
BB UPRIGHT ROW- 95X10 95X8 95X6
DB BENOVER RAISE- 20X10 20X10 20X10

So I realized after this workout that my shoulders are a real weak spot in my routine, definitely something I need to work on. I mean c'mon 40lbs for DB presses just sounds weak, at least I think so...felt a little nauseated towards the end of the workout, not sure why...

Oh yeah, forgot to mention that I workout before work around 3pm (work nights) and I try to run when I get off of work if I don't get my run in after my workout. Yesterday morning ran 5k (3.10 miles) in 26:30...

[nowski1381]

Nice intro, and realistic goals !! :cool:

:::subscribed:::

Thanks...yeah, really no point in putting down goals that aren't possible to obtain. I think mine are very reasonable and definitely realistic!!!

[pu12en12g]

So I realized after this workout that my shoulders are a real weak spot in my routine, definitely something I need to work on. I mean c'mon 40lbs for DB presses just sounds weak, at least I think so...

I recommend including some one arm stuff:
http://www.exrx.net/AnimatedEx/DeltoidAnterior/DBOneArmShoulderPressLeanningBody8.gif

[nowski1381]

I recommend including some one arm stuff:
http://www.exrx.net/AnimatedEx/DeltoidAnterior/DBOneArmShoulderPressLeanningBody8.gif

Never even thought of that...what are the added benefits of doing one arm exercises??? Thanks for the info, much appreciated!!!

[nowski1381]

CL stack before as usual...

CLOSE GRIP CABLE PULL- 135X12 150X10 165X8
FRONT LAT PULL- 135X10 150X8 150X6
ROMANIAN DEADLIFT- 135X10 135X10 155X10 (first time exercise)
SEATED MACHINE ROW- 130X10 145X10
BENTOVER BB ROW- 95X10 95X10
ONE ARM DB ROW- 75X10 (no grip strength left, need straps)

Good workout today, did more exercises than I had planned...just trying to find out what exercises feel best and what I think will work. Next workout will be ROM DEADLIFTS, ONE ARM DB ROW, CLOSE GRIP CABLE PULL, BENTOVER BB ROW, and going to start doing pull-ups(can only do like 3 now) but gotta start somewhere right? To anyone who reads this, I'm looking to buy some straps to help with my back workouts, which ones do you recommend? Thanks

My lazy ass didn't do cardio after my workout so I'll be going in the morning after work!!!

[nowski1381]

CL stack before...

FLAT BENCH- 185X8 205X6 225X3 245X1(PR)
DB FLYS- 40X10 45X8 50X5
INCLINE BENCH- 135X5
INCLINE DB- 55X10 60X6
SEATED PRESS- 160X6 140X8 90X10 90X10

Overall a really good workout, had good energy throughout...might try a a few different exercises next workout to find my favorite 4 or 5 to do on a regular basis...

[nowski1381]

CL stack before...

BB CURL- 70X12 80X10 90X7 90X5
CABLE CURL- 130X10 140X8 105X7
STANDING DB- 35X9 35X7
21's- 30, 40, 50
V-BAR PRESS- 170X14 180X12 190X10
SKULL CRUSHERS- 50X12 60X12 70X10

GREAT workout, will probably add in one exercise for bi's and one for tri's on my next arms workout...

[nowski1381]

CL stack before...

Had to superset shoulders and back to try to make up for the workouts I missed while I was in Chicago over the weekend...

FRONT BB RAISE- 50X12 60X10 70X8
SEATED CABLE ROW- 135X10 150X10 165X8

DB PRESS- 45X12 50X10 50X7
BENTOVER CABLE ROW- 130X12 150X10 160X8

SIDE LAT RAISE- 25X10 30X8 30X8
SINGLE DB ROW- 75X10 75X10 80X8

REAR LAT RAISE- 20X10 20X10 15X10
STANDING LAT PULLDOWN- 120X10 130X10 140X10

50 BACK EXTENSIONS

Really good workout, tired as hell by the end, not use to doing supersets so they kicked my butt pretty good...