XNick Edge'sX Workout Journal

[remyxcore]

Nick, I see that you work early on the day. Do you have a 7-3 type of shift? And did you go to school for your job position?

[Ashkelon]

Hey Nick,

Just wanted to say thanks for keeping this journal updated and letting us know what your upto. I spent 6 months with a personal trainer to get started into working out, after our sessions left I floundered a bit when flying solo. Seeing the way you workout combined from what I learned from my sessions has helped me structure my own workouts and continue progressing. When I started out, i was around 140 pounds and 15% bodyfat (pretty bad for a 6'3 guy). In 8 months I've dropped 7.5% bodyfat and added 20 pounds. Progress is slower now, at about 0.3 of a pound per week. Ultimate goal is somewhere between 170-180.

Thanks again for being a huge inspiration,

Brian

[XNick EdgeX]

Diet:

6:00am-Bowl of Kashi Honey Sunshine 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), 3 Orange Triad multi vitamins, and a vitamin C 500mg chewable wafer.

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

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

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

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

2:30pm-1 scoop of GreenMag mixed in 10 oz's of water, and 6 White Flood Tablets.

3:00pm-5:30pm-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).

5:50pm-Lean Pro Matrix protein shake, mixed in 12 ounces of water and a banana with a light spread of Omega3 Natural Peanut Butter.

7:45pm-3 6oz boneless\skinless chicken breasts with a medium sweet potato, with 3 Orange Triad pills.

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

Training Regimen For Monday 11-17-08:

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 20 reps at 35lbs, 2 sets of 16 reps at 40lbs.

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

Hammer Curls-4 sets, 2 sets of 16 reps at 35lbs (each hand), 2 sets of 12 reps at 40lbs (each hand).

Triceps:

Tricep Rope Pressdowns-4 sets, 2 sets of 12 reps at 105lbs, 2 sets of 10 reps at 110lbs.

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 100lbs, 2 sets of 10 reps at 110lbs.

Cable Pushdowns (shortbar)-4 sets, 2 sets of 12 reps at 110lbs, 2 sets of 10 reps at 115lbs.

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.

I walked to the gym today, it's a couple blocks from my place, so it's not far at all, took me about 15 minutes to walk there. Got there and the place was dead...the whole time it was dead..and I loved it! Felt really energized today and again, kept the rests between sets at about 30 seconds. Moved onto tri's after the bi's and moved up the weight just a little 5lbs here and there..Just slowly bumpin it up little by little. Arms are pretty burned out right now, still feelin tight. Very happy with how today went. Lots of talk about the UFC fight in the gym today between all of us. All talkin about who can beat Lesnar as most of the people in the gym are not fans of him. I yell out Fedor..and everybody goes YEAH!! YEAH!!! FEDOR!!..I honestly think if you put Fedor against Lesnar, Fedor would dominate..Just my opinion though. Anyway, I could go on and on and on about MMA, but it's about time for me to EAT!!! All in all great day at the gym today, feelin stronger and fatigue really isn't a factor at all..which makes me happy.

I'll answer some posts ASAP,

Hope everyone had a great weekend,

Nick

[JMath]

Nick, congrats on the video series. Looking forward to it. Your journal is one of the best ones, and probably the most helpful too. All of your responses seem to help people tremendously. Your diet has really helped me fix my own up a bit too. You need to start posting come progress pics on your page though.

[Dracoy]

Nom nom nom nom nom

[meyer23]

havent commented in awhile but wanted to congratulate you on the video series and your effort you put everyday in the gym...also i saw the article about you in a magazine called southern fitness

[Love Pirate]

Nick,

Do you do stomach vaccuums? What is your opinion on them?

[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, and a vitamin C 500mg chewable wafer.

9:30am-GeniSoy protein bar (Protein Crunch-Chocolate), a Dannon Light and Fit Yogurt and 15 almonds.

11:00pm-A chicken and lettuce wrap in a spinach tortilla (with 10oz's of chicken), with a little mustard, a bowl of fruit (watermelon, pineapple, strawberries, grapes, cantoloupe, and honeydew) and 4 egg whites.

1:30pm-A 15oz Lean Pro Matrix Protein shake mixed in water, and a rice cake 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-1 scoop of GreenMag in 10oz's of water, and 6 White Flood Tablets.

3:30pm-6:00pm-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).

6:15pm-A 12oz Lean Pro Matrix Protein shake mixed in water and a banana.

7:45pm-1 14oz. Lean Top Sirloin, a cup and a half of organic black beans, and 3 Orange Triad pills.

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

Training Regimen For Tuesday 11-18-08:

Back:

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.

Standing Straight Arm Lat Pulldowns: 4 sets, 2 sets of 12 reps at 70lbs, 2 sets of 10 reps at 75lbs.

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

Seated Rows: 4 sets, 2 sets of 12 reps at 140lbs, 2 sets of 10 reps at 145lbs.

Compound Rows (Machine): 4 sets, 2 sets of 12 reps at 140lbs, 2 sets of 10 reps at 145lbs.

Iso-Lateral Rows: 4 sets, 2 sets of 12 reps with 130lbs, 2 sets of 10 reps with 150lbs.

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.

Damn this 14oz's of steak is good..Lucky my wife can cook, because I can't for s**t..lol. So the Benz had an issue this morning, one of the hoses broke and coolant went everywhere..so my day was full of towing and trying to get my car taken care of..The alternator also had an issue..Anyway, I should have it back tomorrow with a llittle dent in my wallet, but it needed to get fixed..I guess the gambling in Vegas this coming weekend will be minimal...maybe So regardless of this s**t that happened earlier, I still got to the gym, took a walk to the gym and had a great back workout. Added a new routine to the lats, Straight arm lat pulldowns, which I liked very much and made me feel the pain..I will be sticking with this one for awhile..I have still yet to get straps which I be getting next week..I've heard they help tremendously and am lagging on pickin those up.

Tomorrow will be delts, traps, and abs..plan on going strong.

Hope everyone is doing well, and now I will answer some posts..promise.

Nick

[XNick EdgeX]

Originally Posted by sinist3r

thanks alot man, i really appreciate it. we are heading into the studio next week to do 2 new songs that i bet youd like, ill be sure to show you them. i can send you the files too if you want so you can jam out to it while you lift. keep up the awesome work bro i hope to one day look like you

No problem dude, that's awesome! Let me know when the new ones are up!..I'd for sure bump your music while training. Thanks a lot dude..all it takes is consistency and dedication..that's it..if you got that, there's no stoppin you!

Originally Posted by Love Pirate

Nick, I noticed you haven't mentioned any drinks besides protein shakes. Is that because you only drink water basically?

Also thanks for posting up your diet/workouts this is extremely helpful

lol..come to think of it..yeah, water is the only thing I drink!..Crazy uh?..Sometimes I might have a cup of coffee, but only when I need it.

Originally Posted by PATBROST

Hey Nick-
Quick question, When you do the cable crunches do you touch your elbows to your knees or the floor. I have been incorporating these but think my forms off. Another note, I read the post about "will nick ever get to 185" and thought it was complete bullsh*t. I bulked up to 230 and thought it was all cool benching alot but hated the way I looked. Thanks for the inspiration and keep working hard.

Thanks,

Hey dude, check out my vid when you have a chance on my page. I kinda go past the knees towards the crotch area really squeezing those abs and getting the tightest crunch possible. That really is my favorite ab exercise.

..oh and about that post..yeah, that dude's a hate machine and always talks s**t. It doesn't bother me at all, we all have different goals.

Thanks for the kind words dude, keep on trainin hard and let me know if you have any other questions.

Originally Posted by sinist3r

your ab training is off the chart, no wonder they look like they do. tomorrow nights gonna be sick bro randy all the way

Thanks brotha!...and yeah, I really thought Randy was going to get that fight!!!..Even though he didn't look that great..Still the guy has all my respect and will always be #1 to me.

Originally Posted by jj2006

Nick you look amazing man!!!!!!!!! Good job. wish you success

Thanks man!! Much appreciated.

Originally Posted by bugeyed13

hey nick when u eat your oats how to u make the ie put them in a shaker cup and splenda and drink?if so u use warm water cold im lookin to try oats to add good carbs to my diet. thanks. since i saw u like heavy music check out my band let me know if you want some songs! www.myspace.com/mourningthememory

Hey dude, I actually heat up about a cup of water in the microwave in a bowl and then pour my pre-cooked oats in it, and mix it with a packet of Splenda. Tastes great!!..I always make sure to never run out of Splenda as I'm not a big fan of plain plain oats.

..and dude, your band is AWESOME! My wife and I just checked it out as she's a big fan of Hardcore\Metal too, and she was like, "Who is that!?"..Again, awesome breakdowns!..Killer vocals!!..and just an all around killer sound! I'll purchase your stuff of Itunes bro and definitely rock it in the gym, I don't mind payin at all. You got some awesome music bro! What do you play?

Originally Posted by 5Six

Your new avi is the best one by far.

PS. Nice hacks, but you have more on you. When you're on a machine, try to make the look impressive. Okay? But keep proper technique of course.

PPS - People prolly think I'm an ass read your journal

Thanks Kutmaster Kurt!...and you always being an a$$hole all the time makes me want to push heavier and harder weight, so the fact that you are an ass pushes me!..Real friends are asses.

lol, thanks bro...and I will try to bump it up a little next time!!

Originally Posted by muscleric

thanks, Nick, it is great to see an awesome build and then see it go to an overwhelming stupendous physique. You were lookin great, but you saw how to take it to a major level. Lookin forward to your journey here.
You are dedicated and organized beyond belief. Keep at it.
Peace, Rich

Wow Rich, thanks a lot for such awesome and kind words man! That right there just made my day. Yeah, really trying to put on some solid lbs...and so far so good..slowly..but it's comin little by little, just got to stay focused and keep on going! You're lookin great man!

Thanks again, and I hope all is well Rich.

[MawkieMawk]

Good numbers the past two workouts man...
And liking the new avi - glad to see your wife's got some ink too... can't beat it! Keep up the good work!

Oh, and check out 'Call to Preserve' ... band on Double or Nothing Records (I believe)... The label's got a bunch of talented bands up and rising... Did you check out the other bands I suggested?

Have a good one bud!

[KrGAce]

Hey Nick,

Just wondered. Ever get discouraged, I mean have some days when you think, "am I really making a difference?" I know some days I bust my ass, have the pain, get tired and think "is this really working" and then just as quick as that, you have good days when you think "yeah, that's what I am looking for".

Does that happen to you, is it a result of working out all the time, diet? or..

Just curious. Keep bustin it bro! As I have told you before you're an inspiration to us all. Soon we will be asking WWND? (What Would Nick Do?) LOL

Kevin
KrGAce-bodyspace
aka- "G"
http://www.garandstiger.com/krgwpblog

[Nemz]

Nick you forgot to answer my question

Ha..! Its cool though!

---

Nick Ive been using WF (powder) for about a month now, and i recently ordered White Blood pills. My plan is to take the WF regularly during workout days and WB before i sleep during the weekends. Is that alright, or should I just completely subsitute WB for WF? Thanks!!

Also, do you think I should mix glycergrow with wraath or Green Bulge? Thanks a lot Nick and keep it up!! Gettin bigger there bro!

Eric

[bugeyed13]

i play the drums in mourning the memory thanks for the support and best of luck with the training!!!

[Fit4Life22]

hey nick, just want to say great work and great log! I had a question, do you eat the same things on your off days as well? Or do you reduce your caloric intake during that time?

[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, and a vitamin C 500mg chewable wafer.

9:30am-GeniSoy Protein bar (Chocolate Chip), a Dannon light and fit yogurt and some left over lean beef from last night, not too much.

11:45pm-A low sodium turkey and lettuce wrap in a spinach tortilla with a little mustard, a bowl of fruit (grapes, strawberries, cantoloupe, pineapple, rasberries, and blueberries), 15 almonds and 3 egg whites.

1:45pm-A 15oz Lean Pro Matrix Protein shake with 2 unsalted rice cakes with a light spread of Omega3 natural peanut butter.

2:45pm-A cup of oats (Dry) mixed in water with 1 packet of Splenda.

3:15pm-1 scoop of GreenMag mixed in 12oz's of water, and 6 White Flood Tablets.

3:45pm-6:00pm-Shoulders, traps, and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

6:20pm-Lean Pro Matrix protein shake, mixed in 12 ounces of water and a banana.

7:45pm-1lb boneless\skinless chicken breast, with a medium sweet potato, and 3 Orange Triad pills.

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

Training Regimen For Wednesday 11-19-08:

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 135lbs.

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 15 at 190lbs, 2 sets of 12 at 195lbs.

Abs:

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

Leg Lifts-4 sets of 20 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.

Wow, what a hell of a day...All I can say is I can't wait to go to Vegas and have some fun. I ended up paying close to a grand for my car to be fixed...They ended up sending my car to the car wash, and when I got in to start it up, it wouldn't start lol....I was a little pissed and frustrated..pretty much dealing with getting this thing fixed all week and right when I thought everything was ready to go.....Some dude, either at the shop or the car wash left my lights on....So yeah...dead battery..Going to have the car towed tomorrow and hopefully it will be done by tomorrow..Their payin for the battery, not my deal so yeah..Anyway, ended up walking to the gym again lol and while I was a little stressed about things, about 20 mins into my workout, I forgot about everything and was focused and planned on having a great workout finishin up every set and rep I started. Kept the workout real intense today and didn't really stop and talk to anyone..Stayed focused and kept the rests between sets at a steady 30s. I'm ready to bump up DB presses, and will be doing that next week..Perhaps with a couple other exercises.

Tomorrow is chest day..Lookin forward to it!

Hope you're all doin well,

Nick

[XNick EdgeX]

Originally Posted by DESILVA11

Hi Nick, Your Journal is very impressive, Your diet is amazing, I was very interested in seeing your ab routine, which is very similar to what i do, I hear the passion in your words, Your journal is the best Info for kids out there who want to know that just weight / cardio training is not enough, Diet and rest/sleep are also major componants. I will be visiting your journal very often.Enjoy your day off bro.Peace.Jay

Hey Jay, thanks a lot for the awesome words! It's amazing what training and training hard can do to you and for you if you stay consistent and dedicated. It's something I look forward to everyday, and if I can help someone along the way..it makes the day even better.

Take care dude and keep on it, you're lookin shredded to pieces!

Nick

Originally Posted by gouverneurcc

Yea looking to put on some solid pounds...any info. would be great.

Hey dude, hit me up with an e-mail when you get a chance, I'll get back to you ASAP.

[QUOTE=smooth9criminal1;245897301]

Originally Posted by XNick EdgeX

I just recently learned a little about DC training and have heard nothing but positive feedback from it. I personally have never tried it, but who knows..it may be something I try in the future, I am always open to new ideas. Idon't see why it wouldn't be effective, it definitely brings the intensity and it looks like a killer workout! I personally have never been that interested in trying out the keto diet, it's something I read up on awhile ago and really didn't make me go, I want to try that. I know a lot of people are all about it, and that's awesome, do what workds for you, it's just something I don't think I'll introduce to my body.


Right on well you seem to be doing just fine without it.. Its weird to get used to but I really like it... the calve workout has helped me most of all... Its hella different but if you wanted to try something different with calves who knows!

good luck with everything and keep doin work

Thanks dude, glad it's workin for you!..I may have to give it a try in the future.

Keep it up man!

Originally Posted by marcelomplino

Nick thanks for your suporting and the words that keeps me my motivation in the gym! It is really amazing to see results coming out!

About the MMA UFC today, take a good look at Damian's fight ( Brazilian)
He is one of the best Jiu-Jitsu fighters in Brazil he is a great submission fighter and we used to practice together, he was from the same team that me ( Alliance Jiu-Jitsu) he changed the team but he is a great guy and remains a good friend of Alliance's fighters.

He is a former black belt of my master (teacher) Fabio Gurgel, who was at the UFC a long time ago!

I will be watching the fight and supporting Damian!

I do also like Randy and will cross my fingers in that fight but to be honest I think Lesnar will take this one!! I hope I'm wrong!

Have a great weekend Nick

Marcelo

Hey Marcelo,

You were right!....Lesnar did take it but Randy is still one of my heroes. Damian's fight was great man! That guy is awesome!! I think I've seen him fight once before. That guy is a champ! Pretty good fight card all around.

Hope all is well Marcelo, have a great weekend if I don't talk to you before then bro.

Originally Posted by KrGAce

Nick-"I was told I make a very sexy serial killing hag."



Bro, like I said before, when I looked at your pic that day, it reminded me of a girl I think I dated...Ha ha...luckily I got out before I found out whether she was a serial killing hag" although she had the hag thing down! LOL,

PS-I ordered the vanilla ice cream protein powder, the Orange Dreamsicle was good however, after a constant month of it, it got old. Glad when it gets here to change it up.

Peace dude! your diet looks a lot like mine! (http://www.garandstiger.com/krgwpblog) wonder why??!! LOL

KrGAce aka "G"

Hahaha, yeah dude...you may have been the next John Bobbit!! YIKES!!!! lol

You're going to love that Vanilla bro, real good stuff!..When you get burned out on that one..try the chocolate mint cookies!...That's my favorite!

..Hahah, yeah...clean eating FTW! Keep at it bro! Hope everything is well.

Originally Posted by Nemz

Nick Ive been using WF (powder) for about a month now, and i recently ordered White Blood pills. My plan is to take the WF regularly during workout days and WB before i sleep during the weekends. Is that alright, or should I just completely subsitute WB for WF? Thanks!!

Also, do you think I should mix glycergrow with wraath or Green Bulge? Thanks a lot Nick and keep it up!! Gettin bigger there bro!

Eric

Hey Eric,

I didn't forget about you brotha! You can definitely do that..As a matter of fact it's what I will be doing next time I take WB. In the past I substituted, but this next time I will be taking WF pre-wo, and WB before bed.

..and with GG do 3 scoops on the tongue and chase it with your Wraath..and GB are the pills, I think you meant Green Mag, if so you can chase the GG with that as well.

Hope this helps a bit!

[KrGAce]

Well on the bright side Nick, Bobbit did get to do porn for a while! LOL, bet he had an attachment! LOL. Things here are good, getting a bit burned out, so next week I am doing cardio and abs only, taking a week off from weights, then immediately back at it the Monday after turkey day. Still keeping the diet piece going as usual. Plus it looks like my cheat meal will be Thursday next week. LOL.

Nice art work on the both of you. I've had my shoulders done, my arms, and upperback, going for full back in February. Something big with a tiger.

Any way, Peace bro! Thanks for your help thus far. Means a lot to all of us.


"G"
http://www.garandstiger.com/krgwpblog

[shaolinkiwi]

Been lurking in your log since the beginning Nick and gotta say impressive and motivational.

Just the thing I needed to sort my diet, been doing total body workouts with short high intensity runs at the end of my workouts.

I've put on weight while losing body fat to the point where for the first in my life my lower abdominals are really starting to show, even my wife made a comment the other night.

I've found your log to be a wealth of information which I have incorporated into my daily routines and fortified my will towards a healthy lifestyle.

Congrats on the IM shoot too. I have similar aspirations once I meet my fitness goals.

Thanks for logging, most helpful - Bookmarked.

[-Kyle-]

I've been off the workout wagon for awhile because of grad school but looking forward to incorporating your workouts when I start back up. Keep up the good work!

[The_10_2s]

Nick,
Have a few questions. I started eating the Kashi cereals they are really tasty however adding that much fiber (which i know i need) to my diet had its "side effects" lol.

I notice you eat Soy protien bars I have heard that Soy is more of an estrogen protien or its better for women any remarks on that?

I also wanted to know if on the days you do Arms do you do a Bi set then a Tri set or do you do all the Bi sets then all the Tri sets, and what are some reasons? Right now I work a Bi then a Tri then back to a Bi, etc. (if the bench or machine is open anyway, if not I just do all my sets until it is open). Do you do the same with your abs, meaning do you work your abs in or do you do it all at once?

If i had to guess i would say you do all of them at once cuz you rest 30 but just wanted to know any insight you had.

I sped up my rest times recently and it makes a diference.

On my leg lifts i am really feeling alot in my hips any tips on how to really get the lower abs burning?

I have started doing the cable crunches, i think i finally am doing the right cuz they burn and it feels good. I was doing like 60 reps and not feeling anything then i read where you said to really concentrate on the crunch and the next time i was burning at like 30 reps so that helped.

On Cardio any thoughts on interval training? I do have been doing like 4 mins of walking with 1 min of sprinting(ish) for like 15-20 mins couple times a week.

BTW, i started using straps this week and i was amazed at the diference helps a lot.

Anyway i better save some questions for later so i don't monopolize lol

Thanks for the example it has helped me be more strict. I haven't had a cheat meal for almost a month now. Well except i did have 1 scoop of ice cream on my bday lol. Other than that i has been real strict and its tough but like you say its getting easier and worth it.

Late, Paris

[ses1357]

So.. I've seem to have noticed, while skimming through your workout journal, that you do the same ab workout everyday (basically).

I'm trying to work on my abs. (they are lacking) I really neglected them the first year and a half of lifting, mostly due to my higher bodyfat levels, but now that I see they are way behind; Do you think I should start doing weighted ab excercises everyday (similar to your workout examples)?

(not 158 anymore, cut down to 135 (am at around 9-10% bodyfat; yes small bones)

[devo09]

Originally Posted by ses1357

So.. I've seem to have noticed, while skimming through your workout journal, that you do the same ab workout everyday (basically).

I'm trying to work on my abs. (they are lacking) I really neglected them the first year and a half of lifting, mostly due to my higher bodyfat levels, but now that I see they are way behind; Do you think I should start doing weighted ab excercises everyday (similar to your workout examples)?

(not 158 anymore, cut down to 135 (am at around 9-10% bodyfat; yes small bones)

at 135 you have no muscle

[ses1357]

Originally Posted by devo09

at 135 you have no muscle

Sort of an ignorant statement, its not fully true.. I have a great base to build off of.. It took me a year of consistent training to get this base.. I was 125 15-18% (no muscle at all) and got up to 155 15-18% bodyfat.. I wen't through a learning stage that first year, or I could probably be bigger.

At 155 I was Benching 210, DLing 335, and Squatting 275.. (no e-stats, all maxes, sounds real weak)

First off I shouldn't have cut.. I half regret it, I lost some muscle and strength.. But I can reverse that very easily..

Truthfully I decided to cut down as an experiment to see if I put on a lot of bodyfat while I bulk (mainly to see what bodytype I am), and also to see how easy cutting would be for me, and finally to see what I looked like a low bf (I was curious)..

I'm small yes, but there are way more factors into weight than just muscle.. I have 6" wrists and light bones and I'm not that tall (5'9). Sure I could put on 30 pounds of muscle, everyone knows that, but through a year and a half of lifting and researching, I finally know what I'm doing... It'll just take time to get to my new goal..

I plan on bulking for 5-6 months (or more) getting up to 175, and then cutting down to 160 and see where I stand..

I don't want to be the next ronnie coleman.. My main goal is 165 8% bodyfat.

[zidanny]

hey nick, hope all is well.

just wondering how the white flood tablets are working out for you? was thinking of getting me some along with blue gene.

[pu12en12g]

Originally Posted by XNick EdgeX

... black on black

****ing werd !!!

[jake_]

hey nick, so how much cals, protein, carb, fat, sugar and sodium is in your daily intake?

trying to figure it out off your menus?

well have a good next workout and keep charging!

[genesis22]

GlycerGrow on the tongue. In the past when Ive done that I feel like it absorbs all the moisture in my mouth and i cough up the powder. But it does work better then tryin to dissolve it in water. Have you ever sprinkled it on food?

[eazyduzit123]

Wow, nice journal, very helpful, with all of what you eat and your workout listed you pump me up just reading it..........thanks man, have a good one.......

[MawkieMawk]

Good past few workouts man! Keep it up - those #'s are slowly climbing... Eat hard, stay hard, lift hard!

[XNick EdgeX]

Current Supplements:

-Orange Triad (Multi V)
-Green Magnitude (Creatine)
-GlycerGrow (Cell Volumization)
-White Flood Tablets (NO)
-Purple Wraath (Aminos)
-Generic Vitamin C (500 mgs)
-NLN Lean Pro Matrix (Protein Powder)

Diet:

6:00am-Bowl of Kashi Honey Sunshine 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), 3 Orange Triad multi vitamins, and a vitamin C 500mg chewable wafer.

9:30am-GeniSoy protein bar (Protein Crunch-Chocolate), a Dannon Light and Fit Yogurt, and a can of tuna with lemon and 12 almonds.

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

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

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

2:30pm-1 scoop of GreenMag mixed in 10 oz's of water, and 6 White Flood Tablets, with 3 scoops of GlycerGrow on the tongue.

3:00pm-5:40pm-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).

6:00pm-Lean Pro Matrix protein shake, mixed in 12 ounces of water and a banana with a light spread of Omega3 Natural Peanut Butter.

7:45pm-3 6oz boneless\skinless chicken breasts with a medium sweet potato, with 3 Orange Triad pills.

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

Training Regimen For Monday 11-24-08:

*Changed up the routine a bit..Will be doing 3 sets at a 12\10\8 rep range for most of my routines, going heavier as the reps decrease, and adding some new exercises here and there*

Biceps:

Seated Machine Bicep Curls-3 sets, 1 set of 12 reps at 80lbs, 1 set of 10 reps at 95lbs, 1 set of 8 reps at 110lbs.

Standing EZ Bar Curls-3 sets, 1 set of 12 reps at 70lbs, 1 set1 of 10 reps at 75lbs, 1 set of 8 reps at 80lbs.

Cable Curls-3 sets, 1 set of 12 reps at 100lbs, 1 set of 10 reps at 105lbs, 1 set of 8 reps at 110lbs.

Hammer Curls-3 sets, 1 sets of 12 reps at 35lbs, 1 sets of 10 reps at 40lb, 1 set of 8 reps at 45lbs.

Rope Hammers-3 sets, 1 set of 12 reps at 90lbs, 1 set of 10 reps at 95lbs, 1 set of 8 at 100lbs.

Triceps:

Tricep Rope Pressdowns-3 sets, 1 set of 12 reps at 105lbs, 1 set of 10 reps at 110lbs, 1 set of 8 reps at 115lbs.

Skullcrushers-3 sets, 1 set of 12 reps at 75lbs, 1 set of 10 reps at 80lbs, 1 set of 8 reps at 85lbs.

Bent Over Cable Extensions-3 sets, 1 set of 12 reps at 100lbs, 1 set of 10 reps at 110lbs, 1 set of 8 reps at 115lbs.

Cable Pushdowns (shortbar)-3 sets, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 115lbs, 1 set of 8 reps at 120lbs.

Reverse Grip Pulldowns(Single Pulley)-3 sets, 1 set of 12 reps at 50lbs, 1 set of 10 reps at 60lbs, 1 set of 8 reps at 70lbs. (Will start heavier next time).

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.

What an awesome workout today and I'm liking this new routine. Also added a couple new exercises and my arms are done! Feels great. Let me get to Vegas though...HAD A GREAT TIME THIS WEEKEND!! So many stories!!..I just don't have time to type em' all out!..but it was an awesome time. My bro Nate did great and looked shredded up and solid as a rock! Helped him get psyched up and pumped up before he stepped on stage both Friday and Saturday. The kid killed it and his posing was right on point! I was amazed at how many flawless physiques were competing, everyone looked awesome, and the women...INCREDIBLE! Sat next to Larry Vinnete at the comp, but didn't bother the guy as everyone else was. For those of you who know Adrian\Big Konkrete here on BodySpace, I saw him get up on stage, and he killed it as well looking shredded as usual and taking the crowd by storm....Anyway, I could go on and on and on but I'll leave it at that. I plan on doing MuscleMania next year, so right now...it's time to train even harder.

I will answer some posts as I seem to have fallen behind a bit on answering them..

Hope you all are doing great,

Nick