XNick Edge'sX Workout Journal

[cleemy]

Read all the posts in this thread, and it make me realize what I miss for the past few months. I need to be more strict on my meals, and pumping harder in the gym room.

Really enjoy your posts and it a good reference for natural bodybuilder.

[cportz13]

Originally Posted by radderz

Hello, i have a question: this summer i am going to go to croatia for around 4 or 5 weeks, there is no gym there so i will bring a pair of dumbbells to work out with, but they wont be extremely heavy, around 40lbs each, i will also do bodyweight exercises like pushups and pullups and swimming etc... will this be enough to maintain my muscle size and strength? PLEASE answer my question because i want to know if this will be enough.

Thanks

Yo brother, just a little FYI that may ease any worries. The key to maintaining muscle mass is maintaining the proper nutrient balance within the body...as long as you're eating right and staying active you won't notice a significant decrease in your overall strength. Your muscle mass may appear to decrease but ultimately its just your body adjusting for the change in your lifestyle and workout habits. As a former gymnast, I hardly ever lifted weights and yet I surpassed most other athletes in muscle mass, quantity and quality. On the upside, it usually takes about two weeks of doing nothing for a significant decline in muscle to take a more permanent effect. I'm not sure of your current body type but this could be a good time to switch up routines and go into a leaning out phase, getting ripped and cut like not other.

[XNick EdgeX]

Diet:

6:30am-Bowl of Kashi Crunch with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (2 egg whites and 2 whole scrambled), 3 Orange Triad multi vitamins.

9:00am-Pure Protein bar, about 10oz's of turkey in a spinich tortilla with mustard and a Dannon Light and Fit Yogurt.

11:45pm-A boneless\skinless chicken sandwich on whole wheat bread with lettuce and mustard, a banana with a light spread of natural PB, a can of tuna and 15 almonds.

2:00pm-About 10oz's of chicken with a 1\2 cup of brown rice.

4:30pm-1 cup of plain oats in water with 1 packet of Splenda.

5:00pm-5 Green Bulge pills, and 6 White Flood pills.

5:30pm-7:20pm-Legs and abs training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

7:45pm-2 scoops of Golden Gains in about 15oz's of water.

8:30pm-12oz baseball steak, and brown rice, with 3 Orange Triad pills.

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

Training Regimen For Tuesday 6-31-09:

Legs:

Leg Extensions: 4 sets, 1 set of 12 reps at 125lbs, 1 set of 10 reps at 140lbs, 1 set of 8 reps at 155lbs, 1 set of 12 reps at 125lbs.

Leg Press: 4 sets, 1 set of 12 reps at 245lbs, 1 set of 10 reps at 335lbs, 1 set of 8 reps at 345lbs, 1 set of 12 reps at 245lbs.

Seated Leg Press: 4 sets, 1 set of 12 reps at 250lbs, 1 set of 10 reps at 270lbs, 1 set of 8 reps at 280lbs, 1 set of 12 reps at 250lbs.

Seated Hamstring Curls: 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.

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.

Feelin the pain as I walked up the stairs at work this morning..and it feels pretty damn good, I just hope I don't have to run for any reason I went into the gym Tuesday with a fully charged ipod and determined to have a great leg session, completing everything I told myself I would do..nothing short..stayed in the zone and didn't talk much to anyone at all as I wanted to keep focused. I think for the most part people know your in the zone when you got that look in your eye..I had that look in my eye and luckily didn't really have to wait for any stations or areas. It was a good day.

Hope everyone is doing well and plan on having a great time this weekend,

Nick

[Addict3d]

Hey nick that orange triad vitamins you take are they small since you have to take 6?

[goddaloveme]

Originally Posted by Addict3d

Hey nick that orange triad vitamins you take are they small since you have to take 6?

Small or not have you ever tried animal pak? There are like 20 pills in a pak and some of those things are pretty big. After trying that 6 doesn't seem bad at all.

[rosilio]

hi nick,i just wanted to tell you im a big fan of your,and i always check you journal when im in the web,a question that is very arouse me is, how much protein carb and fat you have pere day? i heard once youve got a low carb menu,can you tell me how much gr is?

[evasiontank]

Hey Nick! I'm a big fan of yours and admire your dedication and consistency, and although i find you to be a bit crazy, I have much respect for your lifestyle.

I have a few questions.

1) What is your BF%?

2) How in the world did you get so lean without counting a single calorie!?

3) Would you happen to have any pictures of you before you started working out and living the lifestyle you live today?

Thanks!

[NamJunNah]

Hey nick, I've been following your routine for about 2 months now. I got fed up of being skinny and started to hit the gym really hard and reading this journal has inspired me greatly. I have a really fast metabolism and it's like almost impossible for me to gain weight. I have 8.0% body fat and always stays the same lol. Do you think you have any tips of the way I should eat? I take protein shakes 3 times a day, and yeah I have noticed some weight gains, but mostly to my belly which I don't like. Anyways, It would be great to see your journal going as it use to be but I can't be selfish now lol. Thanks a ton

-Andrew

[baseballman29]

Nice journal, keep at it man.

[XNick EdgeX]

Diet:

6:30am-Bowl of Heart to Heart mixed with Kashi Crunch with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (2 egg whites and 2 whole scrambled), 3 Orange Triad multi vitamins.

9:00am-Pure Protein bar (Delux Chocolate Chip), a Dannon Light and Fit yogurt, and turkey wrap in a spinich tortilla with lettuce and mustard.

12:00pm-A chicken and lettuce wrap in a spinich tortilla with mustard, a bowl of mixed fruit, 15 almonds, and 3 hardboiled eggs.

2:30pm-About 6 oz's of lean top sirloin and a banana.

4:45pm-1 cup of oats with 1 packet of splenda mixed in water.

5:30pm-5 Green Bulge tablets, 6 White Flood Tablets, and 5 Blue Gene tabs.

6:00pm-8:00pm-Back and ab training, while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

8:15pm-2 scoops of Golden Gains mixed in about 15oz's of water.

9:00pm-About 14oz's of chicken breast, with a cup of brown rice, with 3 Orange Triad pills.

11:00pm-A 12oz Lean Pro Matrix Protein shake mixed with non fat milk.

Training for Monday 7-6-09:

Back:

Wide Grip Lat Pulldowns: 4 sets, 1 set of 12 reps at 130lbs, 1 set of 10 reps at 140lbs, 1 set of 8 reps at 150lbs, 1 set of 12 reps at 130lbs.

Standing Straight Arm 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.

Close Grip Lat Pulldowns: 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.

Wide Grip Pull Ups: 4 sets of 12 reps.

Hammer Strength Compound Rows: 4 sets, 1 set of 12 reps at 140lbs, 1 set of 10 reps at 150lbs, 1 set of 8 reps at 160lbs, 1 set of 12 reps at 140lbs.

Seated Rows (Close Grip): 4 sets, 1 set of 12 reps at 130lbs, 1 set of 10 reps at 140lbs, 1 set of 8 reps at 150lbs, 1 set of 12 reps at 130lbs.

Abs:

Decline Crunches: 3 sets of 30 reps.

Lying Leg Lifts: 3 sets of 15 reps.

Machine Crunches: 3 sets of 30 reps.

After a crazy weekend..it was back to the gym and back to business. Started off the week with an intense back sesh and threw some ab routines in at the end. Took me about 2 hours due to having to wait for some machines..all in all though, it wasn't bad. Next week I'll be bumpin up the weight about 10lbs for each routine as well as maybe throwin in a couple new routines for the lats and lower\mid back. Tomorrow I'll answer some more posts, thanks for hanging in there guys.

Have a great night,

Nick

[Sabouneh]

hey nick how many calories do you typically take in during the day ? And do you feel its ok to only work each muscle group once per week? thanks man.. congrats on being a new dad in a while! Il be one in a week!

[biglen18]

hey nick, just wanted to let you know that after following the workouts from your log and a similar diet plan, i'm seeing some great gains. Thanks for all the helpful info.

[NeverFallinDown]

Nick, do u think it is better to do back and bi's in the same session or on separate days? For awhile I gave back its own day but noticed a way better pump in my bicepswhen I train them together, just didn't know if it was better for gains.

[DaPlasurNDaPain]

Hey,

have you been gaining weight latelly? I know you wanted to bulk up.

[bartenda]

Hey Nick, ive requested a few times more info on a diet/training routine from your site but have never gotten a response.. are you still offering them?

[Willgetnice]

Hey Nick,

How come never any free weight movements? No squats, barbell rows, deadlifts, etc. these are all great exercises, ever think about taking a break from the machines? Just curious.

[okinawabear26]

hey whats up man! really appricate you hitin me back on this.

[Sabouneh]

hey nick just curious how many calories you eat each day and if you think working out one muscle group a week is most efficient? thanks man!

[dh_biker]

Originally Posted by radderz

Hello, i have a question: this summer i am going to go to croatia for around 4 or 5 weeks, there is no gym there so i will bring a pair of dumbbells to work out with, but they wont be extremely heavy, around 40lbs each, i will also do bodyweight exercises like pushups and pullups and swimming etc... will this be enough to maintain my muscle size and strength? PLEASE answer my question because i want to know if this will be enough.

Thanks

wont that be expensive to take on the plane?? or is everything paid for?

[NeverFallinDown]

Hey Nick! what up bro...hey just wanted to run this meal plan by you to see what you think..it is what I am currently following. I am trying to gain as much muscle as possible while keeping the fat to a minimum. Let me kno if there is anything you would change regarding the timing or placement of carbs, fats, etc..

9:00am-3 eggs(2 whole, one white), two slices of wheat toast with natural chunky PB, a banana, and a Lean Pro Matrix Shake.

11:00am-a banana with PB, a PB and J, and a water bottle of XTEND(Aminos)

12:00pm-Turkey Sandwich on wheat with avocados and spicy mustard

1:30pm-VPX N.O. Shotgun, Green Mag, and a water bottle of XTEND(drinking XTEND on the way to the gym)

2:00-4:00pm-training while drinking 3 scoops of XTEND n a idk size, BIG ass jug thing lol

4:05pm-scoop of Lean Pro while still at the gym

4:30pm-Footlong Quiznos Spicy Bourbon grilled chicken sandwich

6:00-dinner, usually steak or chicken

8:00pm- PB&J and a banana

10:00pm- Lean Pro Shake


That's it for now, its been working so far, but just wanted to hear your take on it..thank you so much bro.

P.S. i stole alot of that from u lol

[XNick EdgeX]

Originally Posted by Silver-Wolfe

Hey Nick I was trying to follow how you eat throughout the day and I see that you do vary your food choices from time to time. I made a mistake eating chicken and rice every day as my main meal multiple times a day and then I crash and started eating like crap and also trying to bulk. What do you do to vary your of choices? What is good, easy and convenient? IAnd you also eat Dannon yogurt? Don't those yogurt usually have sugar and high fructose corn syrup? ANway I also want to comment on your BACK, bro. I love a great back and you have done a great job doing what you do best. God bless you, Nick.

You might get burned out eating the same thing all the time. It seems like I eat a lot of the same foods all the time..and I do, but I do tend to switch things up a bit when it comes to the main meals..Chicken can get kind of boring sometimes...steak on the other hand I could eat every day!...but that wouldn't be completely healthy..chicken is a must. I eat chicken everyday..for a snack..or for a meal. I will put some different seasonings on it to change the flavor of it and sometimes use different sauces, this helps a lot. Meats will put meat on you..it's that simple..so eat that chicken and top sirloin. I will have a yogurt sometime in the day, I love yogurt..but I go with the lesser sugar yogurt..I think Light and Fit has about 10-11 grams of sugar compared to about 27 grams in the regular yogurt. Thanks a ton for the compliments bro, much appreciated. I'll be getting some more back shots up soon. Hope all is well bro.

Originally Posted by TheRebel88

wow as a new member to this site I just want to thank you Nick for this great thread. Lots of inspiration here to keep working hard and kicking butt.

Thank YOU!..and welcome to BodySpace!

Originally Posted by rockandrummble

hey nick! im fairly new to this forum and I'm loving your journal. But i have a fairly in depth question where there is no wrong answer.

Just thought ide ask where you draw the line to being drug free? Do you do in depth research befor jumping on board a new supplement?

I live close to Byron Bay which is home to Parkway Drive and 50 Lions and its the Edge capital of australia and i also have numerous friends who are edge. Some would say draw the line on any performance enhancing supplements. Some are so fanatic they querie some medication. Not flaming, just thought ide ask on what your thoughts and perspectives are on the topic. also for other people who follow the lifestyle and are interested in bodybuilding

cheers and keep up the good work mate!

What's up dude, Diesel did point you in the right direction in saying that I have an Edge\Drug Free Thread up, but I'll answer this now right here.

When it comes to being drug free, I think that roids are roids and if you're taking them you simply aren't drug free. Creatine, N.O., protein powder, EAA's, beta alanine..etc..are perfectly fine in my honest opinion. I take all of these. We all decide what we do and put into our bodies.

I've been asked to be in a film documentary. This documentary will feature pro bodybuilders and amateurs. They want to feature me in a segment exploring the life of a natural\Straight Edge, I guess for a lack of words bodybuilder, even though I don't really consider myself a bodybuilder since the first thing that comes to mind when I think of bodybuilder is gigantic!..Arnold!..I'm no Arnold and I'm not gigantic. I guess I would consider myself a sculpter..Simply a fitness enthusiast\body sculpter. I'm pretty excited about this project since it will be featured at a film festival from what I've been told. I'll keep you all in the loop on this.

By the way, Parkway Drive is one of my favorite bands next to August Burns Red..August Burns Red is my favorite band..For all you heavy\hard hittin drums\guitar\and kick ass vocals loving music..check out ABR's new album Constellations, it comes out this Tuesday, but you can listen to pieces of it on Itunes right now!! Do it!

Originally Posted by Bignbuff

Nick,

What does your bodyfat fluctuate around most of the time?

What up dude, I would say about 5-6%..roughly.

Originally Posted by 5Six

I haven't been around much, Nick. But I sure do hope you're still going strong and making this Canadian Manlet proud.

My favorite Canadian manlet! It's been a long time brotha, how are things? How's the training?

Originally Posted by ZEXXEZ

Thx for all the info Nick. Definitely an inspiration for me.

Glad I could be of some help! Thank you.

Originally Posted by Silver-Wolfe

Awesome workout Nick. You're getting stronger every time. You ever had the problem of waking up the next day after a leg day feeling fine and just a bit stiff and feel like kind of the world but the next day your limping and can't even sit down with squealing? Lol. I hate that./\

That was me today!..I hit legs and abs last night and woke up this morning having trouble walking to the kitchen!..and takin care of biz in the bathroom lol..Tomorrow it'll be worse..always the 2nd day after the workout.

Originally Posted by wings_unhinged

Do you ever get tired of eating the same thing every day? What do you do for holidays? Does your wife try to cook different stuff for you?

Amazing journal man.. That's a huge workout.

Hey dude....yeah..sometimes I do..thank God for seasonings and sauces though!...It's all worth it in the long run..Holidays and birthdays were hard at first..but after awhile it becomes routine and people stop offering you cake, pie, lasagna, hot dogs....etc....I bring my own food a lot of the time to family functions and things...it's the all part of the sacrifices us crazies make. My wife is the best!..Se cooks for me every night..and puts up with my boring plain **** lol!

Thanks for the compliment dude, hope all is well.

[dh_biker]

this is probably a question that gets asked alot but is it mainly genetics that have to do with the nice crease down the center of your abs or is it from your exercises??
also, whats your thoughts on diuretics, have you taken them?

awesome job man i love this log!

[skinnyness]

Hey Nick,

Quick question. Maybe I missed this earlier in the journal, but why aren't you Squatting/Deadlifting? What are you doing for your lower back?

[SkrewzLoose]

Hey Nick,
I've been keeping up with your WO thread for a while now. I check in every day or so to see what updates there are. You have amazing dedication on all fronts and it has obviously paid off. Enough about you...LOL.
I hope I'm not stealing your thunder with some of what I say here. If so, just tell me to kick rocks.
A few things I think a lot of people are missing here is the fact that everyone is wired differently genetically and this will have an effect on what kind of results you see from different types of workouts/exercises. Everyone on this forum can't expect to follow Nick's routine and see the same results he sees. I notice quite a bit of, "hey, great WO, I'm gonna start doing all the same things". It might be good to incorporate some of the stuff here (especially his unflinching dedication), but to follow Nick's routine verbatim will not yeild results for 90% of the people here, maybe more. I'm 6'4" and I can't imagine what I'd look like if I did Nick's routine exercise by exercise every day. Granted, I've picked up a few pieces here and there, for instance I love cable crunches. I had never done them before I found this WO journal. Pick and choose what you take away from this journal and incorporate it into you own WO regimen if you're already seeing results. I'm sure Nick hasn't stuck with the exact same workout from day one. He experiments and when he sees results, I would imagine he sticks with what works best.
If I looked like Nick without doing squats and dead lifts, they wouldn't be in my routine either...enough said.
Although his day to day routine might make him seem machine like, he's obviously human. The guy has a kid on the way, has a job, runs a web site on the side, goes to the gym and is doing something to keep a pretty good looking lady by his side. It's obvious that he answers posts when he can, so why keep asking the same question 900 times? I'm amazed that he keeps up as much as he does. You should all take that into consideration.
I'm getting down off my soap box now. You can all take this for what it's worth...

[SkrewzLoose]

Originally Posted by NeverFallinDown

Hey Nick! what up bro...hey just wanted to run this meal plan by you to see what you think..it is what I am currently following. I am trying to gain as much muscle as possible while keeping the fat to a minimum. Let me kno if there is anything you would change regarding the timing or placement of carbs, fats, etc..

9:00am-3 eggs(2 whole, one white), two slices of wheat toast with natural chunky PB, a banana, and a Lean Pro Matrix Shake.

11:00am-a banana with PB, a PB and J, and a water bottle of XTEND(Aminos)

12:00pm-Turkey Sandwich on wheat with avocados and spicy mustard

1:30pm-VPX N.O. Shotgun, Green Mag, and a water bottle of XTEND(drinking XTEND on the way to the gym)

2:00-4:00pm-training while drinking 3 scoops of XTEND n a idk size, BIG ass jug thing lol

4:05pm-scoop of Lean Pro while still at the gym

4:30pm-Footlong Quiznos Spicy Bourbon grilled chicken sandwich

6:00-dinner, usually steak or chicken

8:00pm- PB&J and a banana

10:00pm- Lean Pro Shake


That's it for now, its been working so far, but just wanted to hear your take on it..thank you so much bro.

P.S. i stole alot of that from u lol

PB has a lot of fat in it. I gained 10lbs (not good lbs) by eating 3 PB&B sammiches every day along with all the other food I was eating. You are obviously not a lard ass, but be wary about eating that much PB.
Also, your Quizno's subs has a ton of calories. The same caveat above applies here.
Just MHO.

[dh_biker]

Originally Posted by NeverFallinDown

Hey Nick! what up bro...hey just wanted to run this meal plan by you to see what you think..it is what I am currently following. I am trying to gain as much muscle as possible while keeping the fat to a minimum. Let me kno if there is anything you would change regarding the timing or placement of carbs, fats, etc..

9:00am-3 eggs(2 whole, one white), two slices of wheat toast with natural chunky PB, a banana, and a Lean Pro Matrix Shake.

11:00am-a banana with PB, a PB and J, and a water bottle of XTEND(Aminos)

12:00pm-Turkey Sandwich on wheat with avocados and spicy mustard

1:30pm-VPX N.O. Shotgun, Green Mag, and a water bottle of XTEND(drinking XTEND on the way to the gym)

2:00-4:00pm-training while drinking 3 scoops of XTEND n a idk size, BIG ass jug thing lol

4:05pm-scoop of Lean Pro while still at the gym

4:30pm-Footlong Quiznos Spicy Bourbon grilled chicken sandwich

6:00-dinner, usually steak or chicken

8:00pm- PB&J and a banana

10:00pm- Lean Pro Shake


That's it for now, its been working so far, but just wanted to hear your take on it..thank you so much bro.

P.S. i stole alot of that from u lol

id switch the quiznos witha veggie sub from subway. move the 8 oclock pbj and banana to earlier seeing as its loaded with sugar. cut back on the pb a bit lol i know its awesome especially the chunky stuff. add some brown rice and veggies.

[XNick EdgeX]

Diet

6:30am-Bowl Kashi Crunch with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 5 eggs (3 egg whites and 2 whole scrambled), 3 Orange Triad multi vitamins.

9:30am-Pure Protein bar, Dannon Light and Fit Yogurt, and a low sodium turkey wrap(bout 6-8oz's of turkey) in a spinich tortilla with mustard.

11:30pm-1 6-8oz boneless\skinless chicken breast, with a half cup of brown rice, and bowl of mixed fruit.

2:15pm-About 6-8oz's of lean top sirloin and 15 almonds.

4:30pm-1 cup of plain oats mixed in water and a packet of Splenda.

5:15pm-5 Blue Gene Tablets, and 6 White Flood Tablets downed with Purple Wraath.

5:45pm-7:15pm-Chest training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

7:30pm-3 scoops of Golden Finish in about 15oz's of water and about 4-5oz's of turkey.

8:15pm-12oz's of top sirloin steak, and half a sweet potato, with 3 Orange Triad pills.

10:00pm-10oz's of non fat milk.

Training for Wednesday 7-15-09

Chest Training:

Hammer Strength Wide Chest Press - 4 sets, 1 set of 12 reps at 180lbs, 1 set of 10 reps at 220lbs, 1 set of 8 reps at 240lbs, 1 set of 12 reps at 180lbs.

Seated Fly's (Machine) - 4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 80lbs, 1 set of 8 reps at 90lbs, 1 set of 12 reps at 70lbs.

Chest Press - 4 sets, 1 set of 12 reps at 150lbs, 1 set of 10 reps at 170lbs, 1 set of 8 reps at 190lbs, 1 set of 12 reps at 150lbs.

Hammer Strength Incline - 1 set of 12 reps at 140lbs, 1 set of 10 reps at 160lbs, 1 set of 8 reps at 180lbs, 1 set of 12 reps at 140lbs.

Incline Cable Fly's(Seated) - 4 sets, 1 set of 12 reps at 45lbs, 1 set of 10 reps at 50lbs, 1 set of 8 reps at 60lbs, 1 set of 12 reps at 45lbs.

Incline DB Presses - 4 sets, 1 set of 12 reps at 55lbs, 1 set of 10 reps at 60lbs, 1 set of 8 reps at 65lbs, 1 set of 12 reps at 55lbs.

Decline Cable Fly's - 4 sets, 1 set of 12 reps at 45lbs, 1 set of 10 reps at 50lbs, 1 set of 8 reps at 60lbs, 1 set of 12 reps at 45lbs.

I was ready to hit a chest session as soon as I woke up this morning, but had to go to work first. As soon as I got home from work, I threw the new August Burns Red album on my Ipod and headed out. Started blasting ABR on my Ipod in my car to get me psyched up even more than I already was..I was ready to hit an intense chest sesh and it was! Recovery time was quick and I added 10-20 more pounds to some of the routines which felt really good. Since it's bulk time (just in case you couldn't tell by the diet..) I have cut out cardio and am doing abs twice a week. Still eatin clean, but eatin added clean cals. I'm on a mission..

Hope everyone is doing great,

Nick

[Addict3d]

Im curious as to why you do not squat?

[k2b4e]

i have no idea if you have answered this already but how many days a week do you lift and how many days do you take off usually?

[Silver-Wolfe]

Hey buddy-man! :P