XNick Edge'sX Workout Journal

[youngster13]

Hey nick its been a while since we talked. last time we talked you gave me some advice on my diet which i took to a friend of mine who is a personal tranier and my some changes here and there and i have amazing results from it plus i had a good training routine that hepled well here are my accopliments:

start Now
squat: 40lbs 200lbs

Bench: 40lbs 95lbs

leg extension: 25lbs 113lbs

barbell curl: 20lbs 55lbs

reverse curl: 15lbs 25lbs

over the head press: 15lbs 55lbs



and thats just to name a few!

[XNick EdgeX]

Diet:

6:00am-Bowl of Kashi Go Lean mixed with Kashi Honey Sunshine cereal with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (3 egg whites and 1 whole scrambled), 3 Orange Triad multi vitamins, 2 Blue-Up pills, and a vitamin C 500mg chewable wafer.

9:00am-GeniSoy protein bar (Protein Crunch-Chocolate Chip), a Dannon light and fit yogurt and a can of tuna with lemon.

11:30pm-A chicken and lettuce wrap in a spinach tortilla with a little mustard, (10oz's of chicken), a bowl of fruit (Honeydew, blueberries, cantoloupe, grapes, strawberries, and rasberries), 4 egg whites and 15 almonds.

1:15pm-A 15oz Lean Pro Matrix Protein shake with 2 unsalted rice cakes with a light spread of Omega3 natural peanut butter.

2:00pm-A cup of oats (Dry) mixed in water with 1 packet of Splenda.

2:30pm-5 Blue Gene pills, 3 White Blood pills, 5 Green Bulge pills, and 3 scoops of GlycerGrow (Thrown down the hatch).

3:00pm-5:30pm-Shoulders, traps, and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

6:00pm-Lean Pro Matrix protein shake, mixed in 12 ounces of water and a banana.

7:30pm-3 6oz boneless\skinless chicken breasts, with a medium sweet potato, and 3 Orange Triad pills.

10:00pm-10oz glass of skim milk.

Training Regimen For Wednesday 10-8-08:

Shoulders:

Lateral Raises Using Cables-4 sets, 2 sets of 12 reps at 30lbs, 2 sets of 10 reps at 35lbs.

Shoulder Press Machine-4 sets, 2 sets of 12 reps at 125lbs, 2 sets of 10 reps at 130lbs.

DB Presses-4 sets, 2 sets of 12 reps at 45lbs in each hand, 2 sets of 10 reps at 50lbs in each hand.

Front Lateral Raises-4 sets, 2 sets of 20 reps at 20lbs in each hand, 2 sets of 20 reps at 25lbs in each hand.

Upright Rows-4 sets, 2 sets of 12 reps at 100lbs, 2 sets of 10 reps at 110lbs.

Barbell Shrugs-4 sets, 2 sets of 12 reps at 185lbs, 2 sets of 10 reps at 205lbs.

Shoulder Press Machine Shrugs-4 sets, 2 sets of 20 at 190lbs, 2 sets of 15 at 195lbs.

Abs:

Oblique Twists-4 sets of 20 reps with a 10lb weight.

Leg Lifts-4 sets, 2 sets of 20 reps, 2 sets of 15 reps.

Crunch Machine-4 sets, 2 sets of 30 reps at 70lbs, 2 sets of 30 reps at 80lbs.

Cable Crunches-4 sets, 4 sets of 40 reps at 50lbs.

Another hot day in southern Cal..but it felt great once I headed into an air conditioned gym!..Great training session today and my wife actually came with me today. She did cardio while I did my weight lifting, and then she came and trained abs with me all the way through. Felt stronger than last weeks shoulder\trap session which made me feel good. Kept form all the way through every routine but kept steady. I really like doing front raises and shrugs on the shoulder press machine..these are my two favorite to do on delt\trap days. One thing that irritated me today was that nobody puts the weights away anymore..it's just common courtesy to do this..you put the weights on..you take em' off. I made a comment out loud next to this dude who left like 6 plates on the squat rack..not sure if he heard me, but I think others did..so yeah..it's just something that gets on my nerves..but whatever. Anyway, tomorrow is chest day and I plan on really hitting it hard! Might try a couple new routines..we'll see.

Have a great night everyone,

Nick

[theACEofSPADES]

How many hours of sleep do you get a night average?

[MawkieMawk]

Getting stronger I see...
Keep it up man, bigger gains are right around the corner...

[XNick EdgeX]

Diet:

6:00am-Bowl of Kashi Go Lean cereal mixed with Kashi Honey Sunshine with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (3 egg whites and 1 whole scrambled), 2 Blue Up pills, 3 Orange Triad multi vitamins, and a vitamin C 500mg chewable wafer.

9:00am-GeniSoy protein bar (Protein Crunch-chocolate), a Dannon Light and Fit Yogurt, and a can of tuna w\15 almonds mixed in the tuna.

11:30pm-A low sodium turkey wrap in a spinich tortilla with lettuce and mustard, a bowl of fruit (honeydew, grapes, cantoloupe, rasberries, blueberries, strawberries, and pineapple), and 4 egg whites.

1:00pm-A 15oz Lean Pro Matrix Protein shake mixed in water.

2:00pm-A cup of oats mixed in water with 1 packet of splenda.

2:30pm-5 Blue Gene pills, 3 White Blood pills, 5 Green Bulge pills, and 3 scoops of GlycerGrow on the tongue and down the hatch.

3:00pm-5:30pm-Chest and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

5:45pm-A 15oz. Lean Pro Matrix protein shake mixed in water and a banana with a light spread of Omega3 Natural peanut butter.

7:00pm-3 6oz boneless\skinless chicken breasts with a medium sweet potato, and 3 Orange Triad pills.

9:30pm-A 10oz glass of skim milk.

Training Regimen For Thursday 10-9-08:

Chest:

Bench Press-4 sets, 2 sets of 12 reps at 175lbs, 2 sets of 10 reps at 185lbs.

Iso-Lateral Wide Chest Press-4 sets, 2 sets of 12 reps at 220lbs, 2 sets of 10 reps at 230lbs.

Seated Cable Flyes-4 sets, 2 sets of 12 reps at 70lbs, 2 sets of 10 reps at 80lbs.

Seated Cable Decline-4 sets, 2 sets of 12 reps at 80lbs, 2 sets of 10 reps at 85lbs.

Incline DB's-4 sets, 2 sets of 12 reps at 55lbs in each hand, 2 sets of 10 reps at 60lbs in each hand.

Incline Bench Press-4 sets, 2 sets of 12 reps at 145lbs, 2 sets of 10 reps at 155lbs.

Seated Cable Incline: 4 sets, 2 sets of 12 reps at 80lbs. 2 sets of 10 reps at 90lbs.

Abs:

Decline Crunches-4 sets, 4 sets of 30 reps twisting from side to side for the first 15 reps of each set to hit the obliques.

Oblique Twists-4 sets of 20 reps with a 10lb weight.

Leg Lifts-4 sets, 2 sets of 20 reps, 2 sets of 15 reps.

Cable Crunches-4 sets of 40 reps at 50lbs, adding a twist for the first 20 reps of each set.

Cardio-10 mins on the bike, level 12.

Got to the gym today and it was the most empty I have ever seen it..It was great. Got right to work after a few minutes of stretching..I like doing bench first as I feel this gets me ready for some of the routines that are coming up..I don't go too heavy on bench when I'm training by myself..I've had a couple scares before as I am sure we all have, but I also like to conserve my strength and tend to not over do it on my first routine. Did everything slow and steady today really focusing on the chest. 2 of my favorite chest exercises would have to be the Iso Lateral Wide Chest Press and the seated cable inclines..I just really like the routines for some reason, I think I get the most out of these..not that the other routines aren't effective, just these 2 are my favorite. I had someone at my gym ask me if I am ever going to take steroids or if I have considered..I said "No". He's one of those guys who likes to talk a lot in the gym...I like to keep my answers short and get back to work..So I pretty much just said to him "No, never will..to me, it's just not worth it". This could have been a discussion that probably could have lasted hours....but i cut it short and went back to lifting..Anyway, you guys know what I'm about, and it's a promise I have made to my family, wife, and myself. It all comes down to health..either you've got it or you don't, and sometimes this is due to choices we have made in the past and sometimes it is out of our control..but regardless..we only have 1 life to live, and I'm choosing to live it clean.

Tomorrow is LEGS!!!!!!!

Have a great night everybody,

Nick

[XNick EdgeX]

Originally Posted by draaven

Yo Nick!

Great journal, progress, etc. Props fo sho! One thing though... How are you measuring your body fat %? Do you use calipers, a scale, or what?

Thanks!

Jorden

Thanks Jorden! Awhile back I did a BF% test online..but new it might not be that accurate and I think I came out at like 7% or something..So about maybe a month and a half ago they were having a free BF% test at my gym, just a quick caliper test..measured in like 3-4 different places abdomen, lower back area, arms etc..and I came out at about 6%..I want to get it done in that under water tank thing since I have heard this is the most accurate..maybe a little later on down the line..I'll just purchase calipers for now.

Originally Posted by youngster13

Hey nick its been a while since we talked. last time we talked you gave me some advice on my diet which i took to a friend of mine who is a personal tranier and my some changes here and there and i have amazing results from it plus i had a good training routine that hepled well here are my accopliments:

start Now
squat: 40lbs 200lbs

Bench: 40lbs 95lbs

leg extension: 25lbs 113lbs

barbell curl: 20lbs 55lbs

reverse curl: 15lbs 25lbs

over the head press: 15lbs 55lbs



and thats just to name a few!

Dude, that is great! You have really made some awesome progress! Congrats! Keep it up, with consistency and dedication, which I see you have plenty of, it will only get better in time!

Originally Posted by theACEofSP4D3S

How many hours of sleep do you get a night average?

Usually between 7-8..weekends 10-11.

Originally Posted by MawkieMawk

Getting stronger I see...
Keep it up man, bigger gains are right around the corner...

Trying man trying!! Thanks dude, I'm hoping they're right around the corner!

[XNick EdgeX]

Diet:

6:15am-Bowl of Kashi Go Lean mixed with Kashi Honey Sunshine Cereal with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (3 egg whites and 1 whole scrambled), 2 Blue-Up pills, 3 Orange Triad multi vitamins, and a vitamin C 500mg chewable wafer.

9:30am-GeniSoy protein bar (Chocolate Chip), a Dannon Light and Fit Yogurt, and a can of tuna with lemon.

11:30pm-A chicken and lettuce wrap (12oz's of chicken) in a spinach tortilla with a little mustard, a bowl of fruit (strawberries, pineapple, papaya, cantoloupe, blueberries, and rasberries), and 3 egg whites.

1:15pm-A 15oz Lean Pro Matrix Protein shake mixed in water and 2 rice cakes with a light spread of Omega3 natural peanut butter.

2:30pm-A cup of oats (Dry) mixed in water with 1 packet of Splenda.

3:00pm-3 White Blood pills, 5 Blue Gene pills, 5 Green Bulge pills, and 3 scoops of GlycerGrow (Thrown down the hatch).

3:30pm-5:45pm-Legs, and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

6:00pm-Lean Pro Matrix protein shake, mixed in 12 ounces of water and a banana.

7:15pm-3 6oz boneless, skinless chicken breasts, and a cup of organic black beans, with 3 Orange Triad pills.

10:00pm-A 10oz glass of skim milk.

Training Regimen For Friday 10-10-08:

Legs:

Leg Extensions: 6 sets, 1 set of 20 reps at 60lbs, 1 set of 15 reps at 75lbs, 1 set of 12 reps at 90lbs, 1 set of 10 reps at 110lbs, 1 set of 8 reps at 125lbs, 1 set of 8 reps at 140lbs.

Lunges: 4 sets, 2 sets of 20 steps with 50lbs, 2 sets of 20 steps with 60lbs.

Squats (Deep): 5 sets, 1 set of 15 reps at 135lbs, 1 set of 12 reps at 185lbs, 1 set of 10 reps at 205lbs, 1 set of 8 reps at 225lbs, 1 set of 6 reps at 275lbs.

Seated Leg Press: 5 sets, 1 set of 15 reps at 190lbs, 1 set of 12 reps at 210lbs, 1 set of 10 reps at 230lbs, 1 set of 8 reps at 250lbs, 1 set of 6 reps at 270lbs.

Seated Hamstring Curls: 5 sets, 1 set of 20 reps at 40lbs, 1 set of 15 reps at 50lbs, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs.

Standing Calv Raises: 5 sets, 1 set of 20 reps at 120lbs, 1 set of 15 reps at 130lbs, 1 set of 12 reps at 140lbs, 1 set of 10 reps at 150lbs, 1 set of 8 reps at 160lbs.

Seated Calv Raises: 8 sets, 1 set of 20 reps at 70lbs, 1 set of 15 reps at 90lbs, 1 set of 12 reps at 115lbs, 1 set of 10 reps at 135lbs....(Dropsets-next routine)-1 set of 10 reps at 135lbs, 1 set of 12 reps at 115lbs, 1 set of 15 reps at 90lbs, 1 set of 20 reps at 70lbs.

Abs:

Oblique Twists: 4 sets of 20 with a 10lb weight.

Leg Lifts: 4 sets, 2 sets of 20 reps, 2 sets of 15 reps.

Cable Crunches: 4 sets, 4 sets of 40 reps at 50lbs.

Crunch Machine: 4 sets, 2 sets of 30 reps at 70lbs, 2 sets of 30 reps at 80lbs.

Great training session today. Nate wasn't able to train with me today, but I still hit the legs hard regardless! I can feel em' now and know they will be hurtin tomorrow, but that's a good thing! I added lunges to the mix today and man..it's been awhile since I have done these so I figured I throw them in today. Lunges are never fun..but I think they're necessary. Couple randomn things happened today..cracked an egg open this morning and some blood came out..yeah..gross..and I found a pretty big fish bone in my tuna can today..regardless, I fished out the blood (no pun intended lol), and took out the bone in my tuna and ate up anyway..yeah, the egg thing is pretty digusting when I think about it..but they were my last 4 eggs!!..and you gotta EAT right!?!? Anyway, I got to take off..but I will talk to you all soon.

Take care and have a great weekend,

Nick

[cawiau]

Still looking amazing bro! Keep up the good work!

[RwR72]

Originally Posted by XNick EdgeX

Diet:
Couple randomn things happened today..cracked an egg open this morning and some blood came out..yeah..gross..and I found a pretty big fish bone in my tuna can today..regardless, I fished out the blood (no pun intended lol), and took out the bone in my tuna and ate up anyway..yeah, the egg thing is pretty digusting when I think about it..but they were my last 4 eggs!!..and you gotta EAT right!?!? Anyway, I got to take off..but I will talk to you all soon.

Take care and have a great weekend,

Nick

Similar thing happened to me the other day with the egg thing. Was just cracking my eggs into a jug as usual and completely randomly a fly fell out of one of the eggs as I cracked it into the bowl. Fortunately it wasn't my last one and I could throw that dirty **** down the drain! I couldn't believe it, either a near impossible coincidence that I fly would travel into the path of the cracking egg and die as it passed it or Tesco are selling foul eggs now!

[marcelomplino]

Hey Nick how are you man?

Next monday morning I'll be arriving in L.A for my vacation period, it is not a good time for Brazilians to travel becouse of our economy problems, I know that in America people may have the same problems that we are having now!! What's happening with the world!!! it is a mess!!!

But anyway I had some american dollars before the whole problem so I didn't need to exchange any!! Wich is good becouse american dollar now is very hight comparing to brazilian money!

So, let's talk about good thinks and forget a little about economy! I'm on my vacation and I just need to enjoy!!

I ordered today some supplements from BB.com and It will be in the hotel very soon, I think it will arrive before me!!

So what do you think about my stack so far....

2 white flood 2 purple wraath 2 Green mag ( all in the big container) 2 glycer grow and 1 reduction

The rest I will buy in the stores.... Do you think I'm missing something? I will buy also some Blue gene, Green bulge and white blood in the store

I think I'll have some good supplements for almost the entire 2009

That's it Nick, keep the hard work and once again congratulations for your patience and been a helpfull friend!! You are a model that lots of people of bb.com like to folow!

One last thing.... I show your BodySpace to some friends here in Brazil and they said that they never seen something like that!! CONGRATS ONCE AGAIN!!

[FrankMty]

Originally Posted by XNick EdgeX

Diet:

6:15am-Bowl of Kashi Go Lean mixed with Kashi Honey Sunshine Cereal with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (3 egg whites and 1 whole scrambled), 2 Blue-Up pills, 3 Orange Triad multi vitamins, and a vitamin C 500mg chewable wafer.

9:30am-GeniSoy protein bar (Chocolate Chip), a Dannon Light and Fit Yogurt, and a can of tuna with lemon.

11:30pm-A chicken and lettuce wrap (12oz's of chicken) in a spinach tortilla with a little mustard, a bowl of fruit (strawberries, pineapple, papaya, cantoloupe, blueberries, and rasberries), and 3 egg whites.

1:15pm-A 15oz Lean Pro Matrix Protein shake mixed in water and 2 rice cakes with a light spread of Omega3 natural peanut butter.

2:30pm-A cup of oats (Dry) mixed in water with 1 packet of Splenda.

3:00pm-3 White Blood pills, 5 Blue Gene pills, 5 Green Bulge pills, and 3 scoops of GlycerGrow (Thrown down the hatch).

3:30pm-5:45pm-Legs, and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

6:00pm-Lean Pro Matrix protein shake, mixed in 12 ounces of water and a banana.

7:15pm-3 6oz boneless, skinless chicken breasts, and a cup of organic black beans, with 3 Orange Triad pills.

10:00pm-A 10oz glass of skim milk.

Training Regimen For Friday 10-10-08:

Legs:

Leg Extensions: 6 sets, 1 set of 20 reps at 60lbs, 1 set of 15 reps at 75lbs, 1 set of 12 reps at 90lbs, 1 set of 10 reps at 110lbs, 1 set of 8 reps at 125lbs, 1 set of 8 reps at 140lbs.

Lunges: 4 sets, 2 sets of 20 steps with 50lbs, 2 sets of 20 steps with 60lbs.

Squats (Deep): 5 sets, 1 set of 15 reps at 135lbs, 1 set of 12 reps at 185lbs, 1 set of 10 reps at 205lbs, 1 set of 8 reps at 225lbs, 1 set of 6 reps at 275lbs.

Seated Leg Press: 5 sets, 1 set of 15 reps at 190lbs, 1 set of 12 reps at 210lbs, 1 set of 10 reps at 230lbs, 1 set of 8 reps at 250lbs, 1 set of 6 reps at 270lbs.

Seated Hamstring Curls: 5 sets, 1 set of 20 reps at 40lbs, 1 set of 15 reps at 50lbs, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs.

Standing Calv Raises: 5 sets, 1 set of 20 reps at 120lbs, 1 set of 15 reps at 130lbs, 1 set of 12 reps at 140lbs, 1 set of 10 reps at 150lbs, 1 set of 8 reps at 160lbs.

Seated Calv Raises: 8 sets, 1 set of 20 reps at 70lbs, 1 set of 15 reps at 90lbs, 1 set of 12 reps at 115lbs, 1 set of 10 reps at 135lbs....(Dropsets-next routine)-1 set of 10 reps at 135lbs, 1 set of 12 reps at 115lbs, 1 set of 15 reps at 90lbs, 1 set of 20 reps at 70lbs.

Abs:

Oblique Twists: 4 sets of 20 with a 10lb weight.

Leg Lifts: 4 sets, 2 sets of 20 reps, 2 sets of 15 reps.

Cable Crunches: 4 sets, 4 sets of 40 reps at 50lbs.

Crunch Machine: 4 sets, 2 sets of 30 reps at 70lbs, 2 sets of 30 reps at 80lbs.

Great training session today. Nate wasn't able to train with me today, but I still hit the legs hard regardless! I can feel em' now and know they will be hurtin tomorrow, but that's a good thing! I added lunges to the mix today and man..it's been awhile since I have done these so I figured I throw them in today. Lunges are never fun..but I think they're necessary. Couple randomn things happened today..cracked an egg open this morning and some blood came out..yeah..gross..and I found a pretty big fish bone in my tuna can today..regardless, I fished out the blood (no pun intended lol), and took out the bone in my tuna and ate up anyway..yeah, the egg thing is pretty digusting when I think about it..but they were my last 4 eggs!!..and you gotta EAT right!?!? Anyway, I got to take off..but I will talk to you all soon.

Take care and have a great weekend,

Nick

Hi Nick i have a couple of questions hope you don't mind

by a 15oz or 12oz shake you mean a serving with that amount of water or you vary the portion??

also post workout you eat 18oz of chicken or i'm just reading it wrong??

and last one how are the oblique twist performed i'm not familiar with that excersise??

thanks and congrats man you have a great physique (no homo)

[XNick EdgeX]

Originally Posted by cawiau

Still looking amazing bro! Keep up the good work!

Thanks brotha! Will do, you too man, keep up the consistency!

Originally Posted by RwR72

Similar thing happened to me the other day with the egg thing. Was just cracking my eggs into a jug as usual and completely randomly a fly fell out of one of the eggs as I cracked it into the bowl. Fortunately it wasn't my last one and I could throw that dirty **** down the drain! I couldn't believe it, either a near impossible coincidence that I fly would travel into the path of the cracking egg and die as it passed it or Tesco are selling foul eggs now!

I don't know what's grosser, the fly or the blood!?!?! That's a first I've heard about a fly being in an egg though! Wow, that's pretty gross..Guess we all need to pay attention to what's in out eggs uh?!? lol

Originally Posted by marcelomplino

Hey Nick how are you man?

Next monday morning I'll be arriving in L.A for my vacation period, it is not a good time for Brazilians to travel becouse of our economy problems, I know that in America people may have the same problems that we are having now!! What's happening with the world!!! it is a mess!!!

But anyway I had some american dollars before the whole problem so I didn't need to exchange any!! Wich is good becouse american dollar now is very hight comparing to brazilian money!

So, let's talk about good thinks and forget a little about economy! I'm on my vacation and I just need to enjoy!!

I ordered today some supplements from BB.com and It will be in the hotel very soon, I think it will arrive before me!!

So what do you think about my stack so far....

2 white flood 2 purple wraath 2 Green mag ( all in the big container) 2 glycer grow and 1 reduction

The rest I will buy in the stores.... Do you think I'm missing something? I will buy also some Blue gene, Green bulge and white blood in the store

I think I'll have some good supplements for almost the entire 2009

That's it Nick, keep the hard work and once again congratulations for your patience and been a helpfull friend!! You are a model that lots of people of bb.com like to folow!

One last thing.... I show your BodySpace to some friends here in Brazil and they said that they never seen something like that!! CONGRATS ONCE AGAIN!!

Hey Marcelo, doing great my friend! Yes, the economy is horrible right now all over the world..people are losing jobs, houses, their cars..etc..It's very unfortunate....but yes...you are going on vacation, so you need to relax and enjoy that time that you are out here in America!

That stack looks great!!..and it should last you a very long time! Very solid stack, the only other supplement I would recommend is Orange Triad, this a great multi vitamin that has everything you need in it. You get about 270 tablets per bottle and 1 bottle will last you around 2 months or so. Other than that, it looks like you are all set!!

Thanks for the compliments and kind words Marcelo, I really do appreciate it man. Enjoy your time in the states and let me know how everything goes!

Take care,

Nick

Originally Posted by FrankMty

Hi Nick i have a couple of questions hope you don't mind

by a 15oz or 12oz shake you mean a serving with that amount of water or you vary the portion??

also post workout you eat 18oz of chicken or i'm just reading it wrong??

and last one how are the oblique twist performed i'm not familiar with that excersise??

thanks and congrats man you have a great physique (no homo)

Don't mind at all.

I always use 1 scoop of protein powder..sometimes I may vary the amount of water, but the amount of protein always stays the same.

Yes, post workout I eat 18oz's of chicken.

The oblique twists are performed on a hyper extension machine\bench..You lie on your right or left side with your hips against the bench and as you come up, you throw a twist..but keeping form..come back down, and go up again throwing a twist into your oblique area. ALWAYS keep your form in check I usually do this while holding a 10lb weight..this weight also helps me keep form while working this routine.

Hope this helps a bit, and thanks man!

[jinkweon]

Sick workout man. Thanks for being so detailed with you posts. I'm definitely going to try the stuff out in your abs work out and probably mix my splits up.

I'm trying to get stronger and build some mass, but I'd love to be as cut as you are. I really want to gain more with my chest and shoulders, but is it a good idea to be doing the same chest routine twice every week? I notice alot of guys split one day for every body part and then may do care everyday.

[pu12en12g]

Originally Posted by XNick EdgeX

Yes, post workout I eat 18oz's of chicken.

For the win !!

[XNick EdgeX]

Originally Posted by jinkweon

Sick workout man. Thanks for being so detailed with you posts. I'm definitely going to try the stuff out in your abs work out and probably mix my splits up.

I'm trying to get stronger and build some mass, but I'd love to be as cut as you are. I really want to gain more with my chest and shoulders, but is it a good idea to be doing the same chest routine twice every week? I notice alot of guys split one day for every body part and then may do care everyday.

Thanks dude, I actually used to train chest twice a week..but I noticed that it wasn't realy benefitting me..I then went back to hitting up 1-2 bodyparts a week with the exception of abs..and I noticed a big difference. Different things work for different people..You're best bet is too try things out..see what works for YOU.

Thanks again man.

Originally Posted by pu12en12g

For the win !!

Got that right Pt!

[XNick EdgeX]

Diet:

6:00am-Bowl of Kashi Heart to Heart cereal mixed with Kashi Go Lean with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (3 egg whites and 1 whole scrambled), 2 Blue Up pills, 3 Orange Triad multi vitamins, and a vitamin C 500mg chewable wafer.

9:15am-GeniSoy protein bar (Protein Crunch-Chocolate), a can of tuna, and a Dannon Light and Fit Yogurt.

11:30pm-A chicken wrap in a spinich tortilla with a little mustard and lettuce (10oz's of chicken), a bowl of fruit (strawberries, sliced apples, blueberries, cantoloupe, pineapple, and grapes), and 4 egg whites.

1:00pm-A 15oz Lean Pro Matrix Protein shake mixed in water and 2 unsalted rice cakes with a light spread of natural Omega3 peanut butter.

2:15pm-A cup of oats (Dry) mixed in water with 1 packet of Splenda.

3:00pm-5 Green Bulge pills, 3 White Blood pills, 5 Blue Gene pills, and 3 scoops of GG on the tongue and down the hatch.

3:30pm-6:15pm-Biceps, triceps, forearms, and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

6:30pm-Lean Pro Matrix protein shake, mixed in 12 ounces of water and a banana.

7:45pm-1 12oz Top Sirloin Steak with a medium sweet potato, with 3 Orange Triad pills.

9:00pm-4oz's of low sodium turkey.

10:30pm-A 10oz glass of skim milk.

Training Regimen For Monday 10-13-08:

Biceps:

Seated Machine Bicep Curls-4 sets, 2 sets of 12 reps at 95lbs, 2 sets of 10 reps at 110lbs.

Standing EZ Bar Curls-4 sets, 2 sets of 12 reps at 70lbs, 2 sets of 10 reps at 75lbs.

DB Curls-4 sets, 2 sets of 16 reps at 35lbs, 2 sets of 12 reps at 40lbs.

Cable Curls-4 sets, 2 sets of 12 reps at 95lbs, 2 sets of 10 reps at 100lbs.

Rope Hammer Curls-4 sets, 2 sets of 12 reps at 95lbs, 2 sets of 10 reps at 100lbs.

Triceps:

Tricep Cable Pressdowns-4 sets, 2 sets of 12 reps at 100lbs, 2 sets of 10 reps at 105lbs.

Skullcrushers-4 sets, 2 sets of 12 reps at 75lbs, 2 sets of 10 reps at 80lbs.

Bent Over Cable Extensions-4 sets, 2 sets of 12 reps at 95lbs, 2 sets of 10 reps at 100lbs.

Cable Pushdowns-4 sets, 2 sets of 12 reps at 100lbs, 2 sets of 10 reps at 105lbs.

Forearms:

Seated Wrist Curls With A 50lb Bar-4 sets of 25 reps.

Behind The Back Wrist Curls With A 70lb Bar-4 sets of 20 reps.

Abs:

Oblique Twists-4 sets of 20 reps with a 10lb weight.

Leg Lifts-4 sets, 2 sets of 20 reps, 2 sets of 15 reps.

Cable Crunches-4 sets of 40 reps at 50lbs, adding a twist for the first 20 reps.

Crunch Machine-4 sets, 2 sets of 30 reps at 70lbs, 2 sets of 30 reps at 80lbs.

It was one of those days where you know it's going to be an awesome training day in the gym before you even step foot in the gym...and it always helps to psych your mind up for an intense training session...and that was exactly what I did. I think arms day is my favorite. I remember when I was doing 60lbs on the seated preacher curls for about 10 reps and that was hard for me..It's all about progression and it makes me happy to see that over time progression is happening. I have a competition coming up next year and I want to do well..I know that falling short of sets, reps, or lbs can and will effect me..so I make sure this does not happen. Tell yourself you can do it, you can make it through this set and give it your all, think of that goal you want to achieve, think of everyone else out there who is working 10x harder than you are....This is what I think about everyday in that gym and it kicks me in the ass. Very happy with today's session and am hoping to bump up the weight a little more with some of the routines in the coming weeks. Tomorrow is back and abs!

Have a great night everyone,

Nick

[XNick EdgeX]

Diet:

6:00am-Bowl of Kashi Go Lean cereal mixed with Kashi Honey Sunshine with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (3 egg whites and 1 whole scrambled), 3 Orange Triad multi vitamins, 2 Blue Up pills, and a vitamin C 500mg chewable wafer.

9:00am-GeniSoy protein bar (Protein Crunch-Chocolate), a Dannon Light and Fit Yogurt and a can of tuna with 12 almonds in it.

11:30pm-A chicken and lettuce wrap in a spinach tortilla (with 10oz's of chicken), with a little mustard, a bowl of fruit (strawberries, pineapple, grapes, cantoloupe, and honeydew), and 3 egg whites.

1:30pm-A 15oz Lean Pro Matrix Protein shake mixed in water.

2:10pm-A cup of oats (Dry) mixed in water with 1 packet of Splenda.

2:45pm-5 Blue Gene pills, 5 Green Bulge pills, 3 White Blood pills, and 3 scoops of GlycerGrow on the tongue.

3:00pm-5:30pm-Back, ab training and 10 mins of cardio while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

5:45pm-A 12oz Lean Pro Matrix Protein shake mixed in water and 2 rice cakes with a light spread of natural Omega3 peanut butter.

7:30pm-3 6oz boneless\skinless chicken breasts with a cup and a half of organic black beans, with 3 Orange Triad pills.

10:00pm-A 10oz glass of skim milk.

Training Regimen For Tuesday 10-14-08:

Back:

Seated Rows: 4 sets, 2 sets of 12 reps at 135lbs, 2 sets of 10 reps at 140lbs.

Wide Grip Pull Ups: 4 sets, 2 sets of 12 reps, 2 sets of 10 reps.

Compound Rows (Machine): 4 sets, 2 sets of 12 reps at 130lbs, 2 sets of 10 reps at 135lbs.

Iso-Lateral Rows: 4 sets, 2 sets of 12 reps with 75lbs each arm, 2 sets of 10 reps with 80lbs each arm.

T-Bar Rows: 4 sets, 2 sets of 12 reps at 145lbs, 2 sets of 10 reps at 165lbs.

Lat Pull Downs: 4 sets, 2 sets of 12 reps at 140lbs, 2 sets of 10 reps at 145lbs.

Close Grip Lat Pulldowns: 4 sets, 2 sets of 12 reps at 135lbs, 2 sets of 10 reps at 140lbs.

Abs:

Decline Crunches: (Twisting right to left for the first 15 reps of each set of 30)-4 sets of 30 reps.

Leg Lifts-4 sets, 2 sets of 20 reps, 2 sets of 15 reps.

Cable Crunches-4 sets of 40 reps at 50lbs.

Oblique Twists-4 sets of 20 reps.

10 mins of cardio: 10 mins on the bike, level 12.

DROPPED MY WRAAAAAAATH IN THE PARKING GARAGE TODAY!!...Had to go back and make another potion. What you going to do though..s**t happens right??..Anyway, made my wraath and headed off to the gym. Got right to training as soon as I stepped into the gym..streched for a couple minutes and went at it. Really focused on contracting the back muscles today and squeezed as much as possible with every set and rep. I'll post some more progress pics on my back within another month or two..The legs will be the next progress pic. 2 weeks until I post those. Tomorrow is shoulder, traps and abs!

Going to watch Bigger, Stronger, Faster now..Everyone have a great night!

Nick

[FitByBit]

Hey buddy,

LOL!! With the dropping your Wraaath!!! Done something similar after training arms. Made my post workout shake, 5raw eggs, half a bannana, 2scoops of whey and 200ml milk. Put the blender away, and the cord caught on the milkshake cup and whole post workout meal ended on floor....

I think i actually thought about trying to drink it off the kitchen tiles!! LOL!!

Shed a few tears, and luckily had enough of everything to make a 2nd shake.

I know what your saying about your lifts slowly increasing, i keep flicking back through my journal and seeing what my lifts were, reps/sets/weights and i making good gains.

Stay tru mate.

Cheers, Matt

[KrGAce]

"I think i actually thought about trying to drink it off the kitchen tiles!! LOL!!"


That's funny stuff! Do you guys ever notice a "down time" with Wraath. What I mean is I love the Green Mag and White Flood, and then I take the Wraath during my workout, but by the time I am done with my workout, and 45 minutes of cardio....I am pretty much toast. Is it because it brings you up for your workout (like you want) and then you come down?

Make sense? nah me either.

Thanks for the heads up on the Green Mag and White Flood Nick, stuff is awesome, and I actually look forward to my 3PM!


Kevin

[omologato24]

That leg workout looks grueling! I wanted to ask you...I see with most exercises you do 2 sets of 12 then 2 sets of 10. Are these sets ever to failure? Or are they just enough to give you a good pump?

Edit:
BTW I've been trying some of your Ab training and I am definitely feeling it.

[XNick EdgeX]

Diet:

6:00am-Bowl of Kashi Go Lean mixed with Kashi Honey Sunshine cereal with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (3 egg whites and 1 whole scrambled), 3 Orange Triad multi vitamins, 2 Blue-Up pills, and a vitamin C 500mg chewable wafer.

9:00am-GeniSoy protein bar (Protein Crunch-Chocolate Chip), a Dannon light and fit yogurt and a can of tuna with lemon.

11:30pm-A chicken and lettuce wrap in a spinach tortilla with a little mustard, (10oz's of chicken), a bowl of fruit (blueberries, cantoloupe, grapes, strawberries, honeydew, and rasberries), and 4 egg whites.

1:15pm-A 15oz Lean Pro Matrix Protein shake with 2 unsalted rice cakes with a light spread of Omega3 natural peanut butter.

2:00pm-A cup of oats (Dry) mixed in water with 1 packet of Splenda.

2:30pm-5 Blue Gene pills, 3 White Blood pills, 5 Green Bulge pills, and 3 scoops of GlycerGrow (Thrown down the hatch).

2:50pm-5:30pm-Shoulders, traps, and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

6:00pm-Lean Pro Matrix protein shake, mixed in 12 ounces of water and a banana.

7:30pm-3 6oz boneless\skinless chicken breasts, with a medium sweet potato, and 3 Orange Triad pills.

10:00pm-10oz glass of skim milk.

Training Regimen For Wednesday 10-15-08:

Shoulders:

Lateral Raises Using Cables-4 sets, 2 sets of 12 reps at 30lbs, 2 sets of 10 reps at 35lbs.

Shoulder Press Machine-4 sets, 2 sets of 12 reps at 125lbs, 2 sets of 10 reps at 130lbs.

DB Presses-4 sets, 2 sets of 12 reps at 45lbs in each hand, 2 sets of 10 reps at 50lbs in each hand.

Front Lateral Raises-4 sets, 2 sets of 20 reps at 20lbs in each hand, 2 sets of 20 reps at 25lbs in each hand.

Upright Rows-4 sets, 2 sets of 12 reps at 100lbs, 2 sets of 10 reps at 110lbs.

Barbell Shrugs-4 sets, 2 sets of 12 reps at 185lbs, 2 sets of 10 reps at 205lbs.

Shoulder Press Machine Shrugs-4 sets, 2 sets of 20 at 190lbs, 2 sets of 15 at 195lbs.

Abs:

Oblique Twists-4 sets of 20 reps with a 10lb weight.

Leg Lifts-4 sets, 2 sets of 20 reps, 2 sets of 15 reps.

Crunch Machine-4 sets, 2 sets of 30 reps at 70lbs, 2 sets of 30 reps at 80lbs.

Cable Crunches-4 sets, 4 sets of 40 reps at 50lbs.

My thread section is missing on my page...So I had to go digging for my journal through the forum...Anybody know what's up with this??..Or having this issue as well?..Anyway, hit the delts, traps and abs hard yesterday and will be bumping up weight next week as I think I am ready to bump it up a little more. I am starting to notice more roundness in the delts area and am going to keep on doing what I'm doing as this is an area I really want to bring out some more.

Nick

[XNick EdgeX]

Diet:

6:10am-Bowl of Kashi Go Lean cereal mixed with Kashi Honey Sunshine with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (3 egg whites and 1 whole scrambled), 2 Blue Up pills, 3 Orange Triad multi vitamins, and a vitamin C 500mg chewable wafer.

9:00am-GeniSoy protein bar (Protein Crunch-chocolate), a Dannon Light and Fit Yogurt, and a can of tuna.

11:30pm-A low sodium turkey wrap in a spinich tortilla with lettuce and mustard, a bowl of fruit (cantoloupe, rasberries, blueberries, strawberries, honeydew, and pineapple), and 4 egg whites.

1:15pm-A 15oz Lean Pro Matrix Protein shake mixed in water.

2:00pm-A cup of oats mixed in water with 1 packet of splenda.

2:30pm-5 Blue Gene pills, 3 White Blood pills, 5 Green Bulge pills, and 3 scoops of GlycerGrow on the tongue and down the hatch.

3:00pm-5:40pm-Chest and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

5:55pm-A 15oz. Lean Pro Matrix protein shake mixed in water and a banana.

7:15pm-3 6oz boneless\skinless chicken breasts with a medium sweet potato, and 3 Orange Triad pills.

10:00pm-A 10oz glass of skim milk.

Training Regimen For Thursday 10-16-08:

Chest:

Bench Press-4 sets, 2 sets of 12 reps at 175lbs, 2 sets of 10 reps at 185lbs.

Iso-Lateral Wide Chest Press-4 sets, 2 sets of 12 reps at 220lbs, 2 sets of 10 reps at 230lbs.

Seated Cable Flyes-4 sets, 2 sets of 12 reps at 70lbs, 2 sets of 10 reps at 80lbs.

Seated Cable Decline-4 sets, 2 sets of 12 reps at 80lbs, 2 sets of 10 reps at 85lbs.

Incline DB's-4 sets, 2 sets of 12 reps at 55lbs in each hand, 2 sets of 10 reps at 60lbs in each hand.

Incline Bench Press-4 sets, 2 sets of 12 reps at 155lbs, 2 sets of 10 reps at 165lbs.

Seated Chest Press Incline: 4 sets, 2 sets of 12 reps at 120lbs. 2 sets of 10 reps at 140lbs.

Abs:

Decline Crunches-4 sets, 4 sets of 30 reps twisting from side to side for the first 15 reps of each set to hit the obliques.

Oblique Twists-4 sets of 20 reps with a 10lb weight.

Leg Lifts-4 sets, 2 sets of 20 reps, 2 sets of 15 reps.

Cable Crunches-4 sets of 40 reps at 50lbs, adding a twist for the first 20 reps of each set.

Cardio-10 mins on the bike, level 12.

Everybody's sick at work...and I'm really trying hard not to get sick...people are coming to work with mono, bronchitis, and strep....STAY HOME for God's sake!!! I am just glad I get out of there at around 11:30 or so! Anyway..I keep putting down that Vitamin C for now and washing my hands before meals. Had a great chest day today and will be bumping up weight on some routines maybe 5-10lbs here and there next Thursday. This is really the strongest I have ever felt and fatigue really hasn't been a factor at all..it's a great feeling. Very very pleased with this stack right now. I will be switching up to GreenMag tomorrow as I am down to my last 5 GB pills..but for now, this will be the only thing I will be switching up. Tomorrow is legs and I am psyched up!

Have a great night everybody,

Nick

[escot68]

Nick,

You obviously take the "my body is a temple" mantra to heart and your body is an impressive physical manifestation of your dedication. I was wondering if you had any opinions on inundating one's body with supplements even though there exists no long-term data regarding the safety of these products.

Keep pushin' that iron (and knife and fork!),

Scott

[Nitob77]

Nick,

When doing your DB Curls, are you doing 16 reps in each arm or 16 reps total at 35lbs?

[XNick EdgeX]

Diet:

6:00am-Bowl of Kashi Go Lean mixed with Kashi Honey Sunshine Cereal with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (3 egg whites and 1 whole scrambled), 2 Blue-Up pills, 3 Orange Triad multi vitamins, and a vitamin C 500mg chewable wafer.

9:15am-GeniSoy protein bar (Chocolate Chip), a Dannon Light and Fit Yogurt, and a can of tuna with lemon.

11:30pm-A chicken and lettuce wrap (12oz's of chicken) in a spinach tortilla with a little mustard, a bowl of fruit (strawberries, pineapple, cantoloupe, blueberries, honeydew, and rasberries), and 3 egg whites.

1:30pm-A 15oz Lean Pro Matrix Protein shake mixed in water and 2 rice cakes with a light spread of Omega3 natural peanut butter.

2:30pm-A cup of oats (Dry) mixed in water with 1 packet of Splenda.

2:50pm-3 White Blood pills, 5 Blue Gene pills, 1 scoop of GreenMag, and 3 scoops of GlycerGrow (Thrown down the hatch).

3:20pm-5:45pm-Legs, and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

6:00pm-Lean Pro Matrix protein shake, mixed in 12 ounces of water and a banana.

7:15pm-3 6oz boneless, skinless chicken breasts, and a cup of organic black beans, with 3 Orange Triad pills.

10:00pm-A 10oz glass of skim milk.

Training Regimen For Friday 10-17-08:

Legs:

Leg Extensions: 6 sets, 1 set of 20 reps at 60lbs, 1 set of 15 reps at 75lbs, 1 set of 12 reps at 90lbs, 1 set of 10 reps at 110lbs, 1 set of 8 reps at 125lbs, 1 set of 8 reps at 140lbs.

Hack Squats (Deep): 4 sets, 2 sets of 12 reps at 115lbs, 2 sets of 10 reps at 125lbs.

Squats (Deep): 5 sets, 1 set of 15 reps at 135lbs, 1 set of 12 reps at 185lbs, 1 set of 10 reps at 205lbs, 1 set of 8 reps at 225lbs, 1 set of 6 reps at 275lbs.

Seated Leg Press: 5 sets, 1 set of 15 reps at 190lbs, 1 set of 12 reps at 210lbs, 1 set of 10 reps at 230lbs, 1 set of 8 reps at 250lbs, 1 set of 6 reps at 270lbs.

Seated Hamstring Curls: 5 sets, 1 set of 20 reps at 40lbs, 1 set of 15 reps at 50lbs, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs.

Standing Calv Raises: 5 sets, 1 set of 20 reps at 120lbs, 1 set of 15 reps at 130lbs, 1 set of 12 reps at 140lbs, 1 set of 10 reps at 150lbs, 1 set of 8 reps at 160lbs.

Seated Calv Raises: 8 sets, 1 set of 20 reps at 70lbs, 1 set of 15 reps at 90lbs, 1 set of 12 reps at 115lbs, 1 set of 10 reps at 135lbs....(Dropsets-next routine)-1 set of 10 reps at 135lbs, 1 set of 12 reps at 115lbs, 1 set of 15 reps at 90lbs, 1 set of 20 reps at 70lbs.

Abs:

Oblique Twists: 4 sets of 20 with a 10lb weight.

Leg Lifts: 4 sets, 2 sets of 20 reps, 2 sets of 15 reps.

Cable Crunches: 4 sets, 4 sets of 40 reps at 50lbs.

Crunch Machine: 4 sets, 2 sets of 30 reps at 70lbs, 2 sets of 30 reps at 80lbs.

Intense leg day today..I can feel the soreness now lol. Anyway started GreenMag today and damn that stuff is great, I missed it! Tastes like candy. I ditched the lunges today for some hacks and man, those hacks are killer..specially when you go all the up and all the way down till your ass hits the floor...you really feel it in your quads though..I am going to stick with hacks for awhile. Just going to keep on hittin the legs hard and hope to bump up weight in some of the routines in the next couple weeks.

I am off to bed, so everyone have a great weekend and I will talk to you all soon, also..I will answer all questions and posts previous to this post and after tomorrow morning.

Take care,

Nick

[jake_]

Hey Nick, quick question about your diet plan, How much sugar, sodium, protein, carbs, cals and fats do you take in daily? I think I need to revise my diet plan, I always seem to feel and look bloated.... Thanks for your time. Keep charging brotha.

[MawkieMawk]

Yo yo!
Just stopping in to say what's up - keep it up, strength gains are there and you're looking awesome bud! Keep it up!

[XNick EdgeX]

Originally Posted by FitByBit

Hey buddy,

LOL!! With the dropping your Wraaath!!! Done something similar after training arms. Made my post workout shake, 5raw eggs, half a bannana, 2scoops of whey and 200ml milk. Put the blender away, and the cord caught on the milkshake cup and whole post workout meal ended on floor....

I think i actually thought about trying to drink it off the kitchen tiles!! LOL!!

Shed a few tears, and luckily had enough of everything to make a 2nd shake.

I know what your saying about your lifts slowly increasing, i keep flicking back through my journal and seeing what my lifts were, reps/sets/weights and i making good gains.

Stay tru mate.

Cheers, Matt

Hey Matt,

lol, dude..that must have been a huge mess!! I would probably cry..if that was the drop that made me go to the store to get more goods...but looks like you had a surplus.

Yeah, this journal has been a big help! Really keeps me in tact of where I was and am currently at..plan on sticking with this for a long long time.

Originally Posted by KrGAce

"I think i actually thought about trying to drink it off the kitchen tiles!! LOL!!"


That's funny stuff! Do you guys ever notice a "down time" with Wraath. What I mean is I love the Green Mag and White Flood, and then I take the Wraath during my workout, but by the time I am done with my workout, and 45 minutes of cardio....I am pretty much toast. Is it because it brings you up for your workout (like you want) and then you come down?

Make sense? nah me either.

Thanks for the heads up on the Green Mag and White Flood Nick, stuff is awesome, and I actually look forward to my 3PM!


Kevin

Hey Kev,

I think it's just fatigue that sets in..everybody gets burned out...I know I do sometimes..usually it's toward the end of the week...but you gotta do what you gotta do right!?!?!? Just gotta keep on training hard!!

Originally Posted by omologato24

That leg workout looks grueling! I wanted to ask you...I see with most exercises you do 2 sets of 12 then 2 sets of 10. Are these sets ever to failure? Or are they just enough to give you a good pump?

Edit:
BTW I've been trying some of your Ab training and I am definitely feeling it.

I rarely ever to sets to failure unless I really think I cheated or screwed up that last set. Glad you're diggin the ab training bro....gets me every time! Back on it again today.

Originally Posted by escot68

Nick,

You obviously take the "my body is a temple" mantra to heart and your body is an impressive physical manifestation of your dedication. I was wondering if you had any opinions on inundating one's body with supplements even though there exists no long-term data regarding the safety of these products.

Keep pushin' that iron (and knife and fork!),

Scott

Thanks a lot Scott, and yes..I do take my training and overall health very seriously. I think that there has always been a double standard with the health and fitness ideal being that there are a lot of people doing the exact opposite of what health and fitness mean..while on the outside they look physically fit and overall healthy...some may be pouring down the illegal substances that re killing them from the inside out. Even though there are supplements out there that are not approved by the FDA, you can still do your research and find out what the supplement you are contemplating on taking is something you want to use. Everybody makes there own decision on what to put into their body.

Thanks dude..The iron and the fork!...Could be a good name for a book!

Take care.

Originally Posted by Nitob77

Nick,

When doing your DB Curls, are you doing 16 reps in each arm or 16 reps total at 35lbs?

16 total\35lbs in each hand.

Originally Posted by jake_

Hey Nick, quick question about your diet plan, How much sugar, sodium, protein, carbs, cals and fats do you take in daily? I think I need to revise my diet plan, I always seem to feel and look bloated.... Thanks for your time. Keep charging brotha.

Hey dude...I will need to write these all down and get an accurate number for each of these..I'll get my latest macros up ASAP..as I have bumped some things up just a bit lately..

Originally Posted by MawkieMawk

Yo yo!
Just stopping in to say what's up - keep it up, strength gains are there and you're looking awesome bud! Keep it up!

YO yo buddaayy..Thanks bro...hopeing to get stronger and stronger as time goes on!...That's the plan for us all!

[bull.dogz]

Hey Nick! How've you been?

[justin94]

Strong overall body bro, good job.

Mind taking a look at my log when you're a busy btw?