XNick Edge'sX Workout Journal

[anti-steroids]

whats up nick?[solid as evvva bro]

how do you go about getting sponsored dude?

do you send in info?
do you just sit and hope to be noticed?

any help would be great!

[Swoletitude]

How do you stay in the gym for 2 hours? Just do a lot of ab work and cardio?

[drewdrewdrew]

Originally Posted by XNick EdgeX

Diet:

6:30am-Bowl of Kashi Go Lean with non fat milk, 12oz Lean Pro Matrix protein shake, 4 eggs (3 egg whites and 1 whole scrambled), multi vitamin, and a vitamin C 500mg chewable wafer.

9:30am-GenSoy protein bar (Protein Crunch-Peanut Butter), and a can of tuna with lemon.

11:45pm-A chicken and lettuce wrap in a spinach tortilla, a bowl of fruit (rasberries, strawberries, honeydew, watermelon and blueberries), 15 almonds, and 3 egg whites.

2:00pm-A 12oz Lean Pro Matrix Protein shake.

3:45pm-A 1\2 cup of oats (Dry).

4:30pm-2 scoops of Controlled Labs White Flood and 1 scoop of GreenMag in 12oz's of water.

5:00pm-7:20pm-Back, and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 20 ounces of water (Sipping intra-workout).

8:00pm-2 8oz boneless, skinless chicken breasts and a cup of organic black beans.

10:30pm-Lean Pro Matrix protein shake, mixed in 12 ounces of water.

Training Regimen For 7-9-08:

Back:

Seated Rows: 4 sets, 2 sets of 12 reps at 130lbs, 2 sets of 10 reps at 135lbs.

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 125lbs, 2 sets of 10 reps at 135lbs.

DB Rows: 4 sets, 2 sets of 12 reps at 55lbs, 2 sets of 10 reps at 60lbs.

Lat Pull Downs: 4 sets, 2 sets of 12 reps at 130lbs, 2 sets of 10 reps at 135lbs.

Lat Pull Downs: (Machine, hits more of the lower lat area..really get to focus on that squeeze.) 4 sets, 2 sets of 12 reps at 130lbs, 2 sets of 10 reps at 135lbs.

Close Grip Lat Pulldowns: 4 sets, 2 sets of 12 reps at 125lbs, 2 sets of 10 reps at 130lbs.

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.

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

I really focused on form today, squeezing the muscle I was focusing on with every rep. It took me a little longer than usual to complete my workout today because of it, but I don't mind at all. I can already feel the soreness in my back, so I know I hit it hard. The gym was completely empty today, I think people are still on vacation, but I don't mind..when the gym is empty, that means I don't have to wait for machines! I feel that I am progressing slowly on my back and hope to flare my lats out a little more within the coming months. I saw this giant dude in the gym today who had massive wings!..I asked him how he got those things so solid, and he said "Lots and lots of lat pulldowns". Asking questions or asking for advice is the best thing someone can do if they want to improve on a certain area. What I do sometimes is turn off my headphones once in awhile and listen in on what the more experienced dudes have to say about training, you know..the guys that have about 20-30 years under their belt. Listen to what they have to say, you can learn a lot! I soak in as much as I can when it comes to advice on training and nutrition. We all learn something every day whether it be about life in general or training and nutrition..I know I do!

Tomorrow is chest and abs day with a 15 minute run. I plan on killing my chest tomorrow!

Take care everybody,

Nick

hey mate what do you mean by this exercise?
Lat Pull Downs: (Machine, hits more of the lower lat area..really get to focus on that squeeze.) 4 sets, 2 sets of 12 reps at 130lbs, 2 sets of 10 reps at 135lbs.

is it still on the lat pull down machine but close grip?

[XNick EdgeX]

Diet:

7:30am-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-Pure Protein bar (Delux Chocolate Chip), and a banana with a light spread of Omega3 natural PB.

11:30pm-A low sodium turkey wrap in a spinich tortilla with lettuce and mustard, a can of tuna with lemon and 12 almonds in the tuna, and 3 egg whites.

12:30pm-1 scoop of GreenMag mixed in 10oz's of water, 3 scoops of GlycerGrow on the tongue, 5 Blue Gene pills and 6 White Flood Tablets.

12:50pm-3:15pm-Legs, and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

3:30pm-A cup of oatmeal with a packet of Splenda.

4:30pm-1 scoop of Lean Pro Matrix protein powder mixed in 12oz's of water.

7:00pm-14oz's of lean top sirloin, a cup of brown rice, with 3 Orange Triad pills.

10:00pm-A 15oz Lean Pro Matrix Protein shake mixed in water.

Training Regimen For Sunday 12-21-08:

Legs:

Leg Extensions: 5 sets, 1 set of 20 reps at 80lbs, 1 set of 15 reps at 95lbs, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 125lbs, 1 set of 8 reps at 140lbs.

Hack Squats: 4 sets, 1 set of 12 reps at 115lbs, 1 set of 10 reps at 125lbs, 1 set of 8 reps at 130lbs, 1 set of 12 reps at 115lbs.

Horizontal Leg Press: 4 sets, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 125lbs, 1 set of 8 reps at 135lbs, 1 set of 12 reps at 110lbs.

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 Side Bends: 4 sets of 20.

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.

I like training on Sundays, pretty much got the gym to myself. Probably about 15 people in there today throughout the whole gym. Really helps me focus when there isn't a lot going on around me. I had a very good training session today. My bro Nate wasn't able to train with me, but I still hit it hard!..and still pushed myself, I got a heel of a year ahead of me, 09' is going to be insane!..but I'm ready!....and looking forward to a great year!

I want to give a quick thank you to all of you who have supported me and encouraged me to keep going strong! Honestly, I want to thank all of you. This is such an awesome lifestyle and all around sport. It's taught me so much. I wouldn't change it for anything in the world.

Happy Holidays everyone!

..Now it's time to answer some posts..Thank you all for being so patient.

Nick

[XNick EdgeX]

Originally Posted by quickups

Hey dude..I've been looking at your journal from quite some time now. Your lifts are coming up slowly but surely!

I need your opinion on something..I'm trying to see what volume works best for my body..any tips to find out? I don't want to overtrain but when you're workout give you the progess you need(provided nutrition is good) what should I check?

The volume for your chest workout is alot compared to mine as is your other workouts for different body parts lol..did you always start with this much volume or did you start with a lesser volume and work your way up?

Thanks dude, I'm tryin! Well..you definitely do not want to overtrain! Stick between 4-6 different exercises per muscle group. Over the years it's been a lot of trial and error for me, basically figuring out what works for me. Got to keep in mind not everything that may work for me, work for someone else. Over time we all figure out what works for us. When I first started out, I was your typical beginner..but over time and numerous different exercises you figure out what works for your body.

Originally Posted by zidanny

hey nick, just a quick one, i know you enjoy eating clean 24/7 but is there anything you consider a treat in your diet?

May sound retarted...but I love the chocolate protein shakes, been awhile since I mixed it with milk..but I swear, tastes just like a chocolate milk shake. Good stuff..Tell you what though..I am looking forward to eating that LARGE PIZZA all by myself the night after my competition!...I'll get that on film! Lol

Originally Posted by drewdrewdrew

hi nick,

just wondering if you have put any vids up as i can't find them!

Thanks alot! love your work!

Thanks bro! On my page!..Got some more comin!

Originally Posted by remyxcore

Yo nick I see that your incorporating the straight arm pulldowns, don't you feel as if that works the shoulders out more than the lats?

Yeah, until I fixed my form..Lean forward a bit and hold the lat pulldown bar just before the kink, really squeeze those lats when bringing down that bar.

Originally Posted by GaryJamison

Hi Nick

awesome journal, one day ill post on here when I'm feeling confidaent enough to, your plan you sorted out for me is working really well now up to 176lbs so 6lb gain and minimal fat which Im blasting off with high volume and HIIT cardio

cheers Dude

Gary

Big Gary! Post one up dude!..Swear, it's helped me out so much! Makes me happy to hear that you're doing so well! Keep it up dude, it only gets better in time! Keep me in the loop brotha!

Take care.

Originally Posted by fkncody

Yo Nick, when you eat breakfast, do you make and eat your items one at a time? For example, make your eggs, eat em, make your shake, drink it, make your cereal, eat it? Or do you just make the eggs, cereal, and shake and eat it together all at once? Whats your breakfast schedule like?

Hey bro, I eat my eggs first, cereal, than I have my shake..kind of a lot at one sitting, but you got to do what you got to do right!?

Originally Posted by RooRooTJ

Looks awesome man. Great job.

Thanks brotha!

Originally Posted by S.O.u.L.m.A.N

Website looks great man! Very professional and appealing. I bet that will really expand your client base.

Thanks dude! Yeah, wanted it to look professional yet simple. My buddies who worked on it did a great job. I'm very happy!

Originally Posted by gouverneurcc

Website looks very professional.
Looks amazing man.

Thanks man! Much appreciated!

Originally Posted by GutRott

you make the website yourself? it is good

Thanks bro, no..my co workers\friends at work did it for me, I owe em'! Very happy with how it turned out.

[CableGimp]

hey man it would be great if you could help me out with an ab routine... i just wanna get my abs to come out you can see them when i flex but i want them bigger! same with my obliques

i dont care how long or how many days i just want a hardcore ab routine!

if you have any questions ask me

thanks!

[tcarterg]

very nice journal Nick. very impressive and motivating!

[drewdrewdrew]

hi nick just wondering what protein powders you have tried?

[max_d_]

nick did you get my e-mail about personal training?? i sent it friday.....

[zidanny]

hey Nick, do you ever get ill?? if so how does it effect your training and the way you take your supps?

thanks man

[Lloyd Braun]

Been following your journal just haven't posted in it.

Just wanted to let you know you're a big inspiration to me bro. You're dedication is off the charts.

[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.

9:00am-Pure Protein bar (Delux Chocolate Chip), a Dannon Light and Fit Yogurt, and 4 egg whites with 12 almonds.

12:00pm-A low sodium turkey wrap in a spinich tortilla with a little mustard and lettuce, a bowl of fruit (rasberries, blueberries, strawberries, cantoloupe, pineapple, honeydew, and grapes), and a can of tuna with lemon.

2:30pm-A 15oz Lean Pro Matrix Protein shake mixed in water and 8oz's of boneless\skinless chicken breast.

4:15pm-1 scoop of GreenMag mixed in 10 oz's of water, 6 White Flood Tablets, and 5 Blue Gene tablets, with 3 scoops of GlycerGrow on the tongue.

5:00pm-7:45pm-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).

8:00pm-3 6oz boneless\skinless chicken breasts with a medium sweet potato, with 3 Orange Triad pills.

10:30pm-A Lean Pro Matrix protein shake mixed in 12 oz's of water.

Training Regimen For Monday 12-22-08:

Biceps:

Seated Machine Bicep Curls-4 sets, 1 set of 12 reps at 80lbs, 1 set of 10 reps at 95lbs, 1 set of 8 reps at 110lbs, 1 set of 12 reps at 80lbs.

Standing EZ Bar Curls-4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 75lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 70lbs.

Cable Curls-4 sets, 1 set of 12 reps at 100lbs, 1 set of 10 reps at 105lbs, 1 set of 8 reps at 110lbs, 1 set of 12 reps at 100lbs.

Hammer Curls-4 sets, 1 sets of 12 reps at 35lbs, 1 sets of 10 reps at 40lb, 1 set of 8 reps at 45lbs, 1 set of 12 reps at 35lbs.

Rope Hammers-4 sets, 1 set of 12 reps at 90lbs, 1 set of 10 reps at 95lbs, 1 set of 8 at 100lbs, 1 set of 12 reps at 90lbs.

Triceps:

Tricep Rope Pressdowns-4 sets, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 120lbs, 1 set of 8 reps at 130lbs, 1 set of 12 reps at 110lbs.

Skullcrushers-4 sets, 1 set of 12 reps at 75lbs, 1 set of 10 reps at 80lbs, 1 set of 8 reps at 85lbs, 1 set of 12 reps at 75lbs.

Bent Over Cable Extensions-4 sets, 1 set of 12 reps at 100lbs, 1 set of 10 reps at 110lbs, 1 set of 8 reps at 115lbs, 1 set of 12 reps at 100lbs.

Cable Pushdowns (shortbar)-4 sets, 1 set of 12 reps at 110lbs, 1 set of 10 reps at 115lbs, 1 set of 8 reps at 120lbs, 1 set of 12 reps at 110lbs.

Reverse Grip Pulldowns(Single Pulley)-4 sets, 1 set of 12 reps at 50lbs, 1 set of 10 reps at 60lbs, 1 set of 8 reps at 70lbs, 1 set of 12 reps at 50lbs.

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.

Lying 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.

So I got a pretty late start today due to work, and had a very long session..got stuck with chattin with some old friends for a bit..it was great catching up with them but I had work to do, so I got down to it. I felt really strong today, and it's been my second week on my second bottle of Blue Gene..and I swear, this makes all the difference in the world!..I love this supplement! I just feel 10x better physically, mentally, and performance wise when taking this. I'm looking forward to seeing what this brings to the table even later on down the road!

Tomorrow is back day, and I'm ready to have a great session!

Hope everyone is doing well,

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, and a vitamin C 500mg chewable wafer.

9:30am-Pure Protein bar (Delux Chocolate Chip), a Dannon Light and Fit Yogurt and about 6oz's of chicken.

11:30pm-A low sodium turkey and lettuce wrap in a spinich tortilla, with a little mustard, a bowl of fruit (strawberries, grapes, pineapple, cantoloupe, and honeydew), 3 egg whites, and 12 almonds.

1:00pm-1 scoop of GreenMag in 10oz's of water, 6 White Flood Tablets, 5 Blue Gene tablets, and 3 scoops of GlycerGrow on the tongue.

1:30pm-4:00pm-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).

4:15pm-A cup of oats with 1 packet of Splenda, and about 6oz's of low sodium turkey.

5:45pm-A 15oz Lean Pro Matrix Protein shake mixed in water.

7:30pm- 14oz's of lean top sirloin steak, and a cup of brown rice, and 3 Orange Triad pills.

10:00pm-A 12oz Lean Pro Matrix Protein shake mixed in water.

Training Regimen For Tuesday 12-23-08:

Back:

Lat Pull Downs: 4 sets, 1 set of 12 reps at 140lbs, 1 set of 10 reps at 145lbs, 1 set of 8 reps at 150lbs, 1 set of 12 reps at 140lbs.

Close Grip Lat Pulldowns: 4 sets, 1 set of 12 reps at 135lbs, 1 set of 10 reps at 140lbs, 1 set of 8 reps at 145lbs, 1 set of 12 reps at 135lbs.

Standing Straight Arm Lat Pulldowns: 4 sets, 1 set of 12 reps at 60lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 60lbs.

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

Seated Rows: 4 sets, 1 set of 12 reps at 140lbs, 1 set of 10 reps at 145lbs, 1 set of 8 reps at 150lbs, 1 set of 12 reps at 140lbs.

Compound Rows (Machine): 4 sets, 1 set of 12 reps at 140lbs, 1 set of 10 reps at 145lbs, 1 set of 8 reps at 150lbs, 1 set of 12 reps at 140lbs.

Iso-Lateral Rows: 4 sets, 1 set of 12 reps with 130lbs, 1 set of 10 reps with 150lbs, 1 set of 8 reps at 160lbs, 1 set of 12 reps at 130lbs.

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.

Walked into the gym and somebody working there finally had some good taste in music!!..80's metal time!!..Wrapped up my ipod and was pumped! Lol. Felt I had a very good day today, and the gym was a ghost town, which I like..I think people have left town or are just taking some days off. I will be bumpin up weight on some of the routines next back session, I feel I'm ready. Tomorrow is of course X-mas eve, and I will be taking my 2 days off from training tomorrow and Thursday instead of Sat and Sun..

I wish everyone a Merry Christmas, and a Happy New Year!!

Nick

[Smykowski]

how do you like blue gene?

I recently tried pw with glycergrow and green mag and loved it, but speaking of glycergrow I find it hard to just throw in on the tongue because I tend to breathe it in before swallowing

[Dracoy]

Originally Posted by Smykowski

how do you like blue gene?

I recently tried pw with glycergrow and green mag and loved it, but speaking of glycergrow I find it hard to just throw in on the tongue because I tend to breathe it in before swallowing

Throw it under your tongue and then slowly sip on GM and let it wash it down. It is technique.

BG has to be one of the BEST supplements CL has ever come up with. I'm 100% behind it. It does not get enough exposure.

[bull.dogz]

Merry Christmas Nick!!

[joshua236]

Hey Nick just wondering who makes that lean matrix pro.

joshua Hepner

[ekmi]

Hey Nick, Merry christmas

How is your wife reacting to all that gym lifestyle ? Regarding supplements, your alimentation, the time you spend in the gym.

My girlfriend got so angry after she saw me popping my WF pills

[S.O.u.L.m.A.N]

Originally Posted by ekmi

My girlfriend got so angry after she saw me popping my WF pills

Just talk to her man. Explain what they are and what they are NOT, because I bet she thinks it's some form of juice, or is worried about it affecting your health negatively. I've noticed that people who aren't into the bodybuilding lifestyle tend to view supplements as nono's sometimes.

[RooRooTJ]

Originally Posted by joshua236

Hey Nick just wondering who makes that lean matrix pro.

joshua Hepner

Nick, I'll help you out.

I asked this about a week ago. It is by Next Level Nutrition. You can get it here. nlnutrition.net

[ekmi]

Originally Posted by S.O.u.L.m.A.N

Just talk to her man. Explain what they are and what they are NOT, because I bet she thinks it's some form of juice, or is worried about it affecting your health negatively. I've noticed that people who aren't into the bodybuilding lifestyle tend to view supplements as nono's sometimes.

Yeah well, I tryed but it's not that easy She always says that it doesn't make such a big difference, and that there's no need to take those.

[Addict3d]

Hey nick are you currently bulking right now or are you slowly trying to gain a few pounds of lean muscle at a time? I was just wondering what your thoughts are on bulking vs progressively putting on a few pounds at a time thanks bro take care and best of luck with your training!

[drewdrewdrew]

Originally Posted by RooRooTJ

Nick, I'll help you out.

I asked this about a week ago. It is by Next Level Nutrition. You can get it here. nlnutrition.net

Wish you could buy this stuff in Australia!

[drewdrewdrew]

hi nick,

first off merry xmas.

just wondering why you take the White Flood tablets not the powder? have you tried the powder and just found the tablets more affective?

THX

[KrGAce]

Originally Posted by drewdrewdrew

Wish you could buy this stuff in Australia!

Eh...my feeling you aren't really missing much. I have had nothing but problems trying to order from this company. Usually takes a week to get it delivered to my house, and it really isn't any better than the OM stuff I have had, that's just my opinion.



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

[drewdrewdrew]

Originally Posted by KrGAce

Eh...my feeling you aren't really missing much. I have had nothing but problems trying to order from this company. Usually takes a week to get it delivered to my house, and it really isn't any better than the OM stuff I have had, that's just my opinion.



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

Hi KrGAce, what is OM stuff?

THX for the heads up!

[KrGAce]

Originally Posted by drewdrewdrew

Hi KrGAce, what is OM stuff?

THX for the heads up!

Sorry dude, I mean O.N as in Optimum Nutrition (http://www.bodybuilding.com/store/opt/whey.html), bad typo on my part. Again it's only my opinion and the Lean Pro Matrix doesn't leave me as bloated when I drink it, however there has to some other advantage to it that would make it worth waiting a week for it, and that I haven't seen. I can order something from bb.com and have it in 2 to 3 days, not a week or more.


Sorry for the confusion.

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

[rivet0r]

Originally Posted by XNick EdgeX

I wish everyone a Merry Christmas, and a Happy New Year!!

Nick

Lookin good man, I see you're still goin at it! I've been absent on the boards but I'm back; getting a lot more serious and just finished a cut.. Gunna 'bulk' if you will, but only a few hundred calories over maintenance and see how things go. I don't want to be packin on a lot of fat like most bulks seem to do.

You seem to be doing an amazing job doing the same thing, keep it up!

[XNick EdgeX]

Diet:

8:00am-Bowl of Kashi Heart to Heart 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.

10:15am-Pure Protein bar (Delux Chocolate Chip), a Dannon light and fit yogurt and a can of tuna.

12:30pm-A low sodium turkey and lettuce wrap in a spinach tortilla with a little mustard, a banana with a light spread of Omega3 Natural PB, and 3 egg whites\1 whole egg.

1:30pm-1 scoop of GreenMag mixed in 12oz's of water, 3 scoops of GlycerGrow on the tongue, 5 Blue Gene tablets, and 6 White Flood Tablets.

2:00pm-4:30pm-Shoulders, traps, and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

4:45pm-A cup of oats (Dry) mixed in water with 1 packet of Splenda.

5:30pm-A 15oz Lean Pro Matrix protein shake mixed in water.

7:30pm-14oz's of lean top sirloin, with a medium sweet potato, and 3 Orange Triad pills.

10:30pm-A 12oz Lean Pro Matrix protein shake mixed in water.

Training Regimen For Friday 12-26-08:

Shoulders:

Lateral Raises Using Cables (Behind the back)-4 sets, 1 set of 12 reps at 25lbs, 1 set of 10 reps at 30lbs, 1 set of 8 reps at 35lbs, 1 set of 12 reps at 25lbs.

Shoulder Press Machine (Incline)-4 sets, 1 set of 12 reps at 125lbs, 1 set of 10 reps at 130lbs, 1 set of 8 reps at 135lbs, 1 set of 12 reps at 125lbs.

Shoulder Press Machine-4 sets, 1 set of 12 reps at 120lbs, 1 set of 10 reps at 130lbs, 1 set of 8 reps at 140lbs, 1 set of 12 reps at 120lbs.

DB Presses-4 sets, 1 set of 12 reps at 45lbs in each hand, 1 set of 10 reps at 50lbs in each hand, 1 set of 8 reps at 55lbs each hand, 1 set of 12 reps with 45lbs in each hand.

Front Lateral Raises (Using Cables)-4 sets, 1 set of 12 reps at 20lbs in each hand, 1 set of 10 reps at 25lbs in each hand, 1 set of 8 reps with 30lbs in each hand, 1 set of 12 reps at 20lbs in each hand.

Upright Rows-4 sets, 1 set of 12 reps at 100lbs, 1 set of 10 reps at 110lbs, 1 set of 8 reps at 120lbs, 1 set of 12 reps at 100lbs.

Barbell Shrugs-4 sets, 1 set of 12 reps at 185lbs, 1 set of 10 reps at 205lbs, 1 set of 8 reps at 215lbs, 1 set of 12 reps at 185lbs.

Shoulder Press Machine Shrugs-4 sets, 1 set of 12 reps at 180lbs, 1 set of 10 reps at 190lbs, 1 set of 8 reps at 200lbs, 1 set of 12 reps at 180lbs.

Abs:

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

Lying 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.

Gym was packed yesterday!..I wasn't sure what to expect when I pulled into the parking lot as I did think people might be feeling a little guilty for splurging the day before, but anyway..I didn't have to wait for any of the machines and I got a great session in. My shoulders used to be really really week and I've had some problems with them in the past, but I'm very glad that they have improved and hope to improve even more as time goes on. Today I am hitting up chest and will be heading out in about 3-4 hours. Ready to train hard today!

I will get back to some of your questions and answering back to some of your posts later tonight. Thanks for your patience everyone.

Nick

[will76]

nick...

thanks for doing this journal of yours...

it's good to see what you do in terms of nutrition and training. it's helping me get some ideas especially in the nutrition department. i checked out the new site of yours and well, i may just have to give you a holler in mass building nutrition and routines.

oh, i definitely hate when the gym is crowded... it annoys me. lol. keep it up!