"Chronicles From The Box"

[NWSaint]

0907- LEGS- off-(unscheduled)-

Cardio- Stationary Bike- (2) 45min. sessions

Notes:

Listened to the bod.. giving the wheels a days peace & at the same time threw in '2' cardio sessions to start accelerating fat burning even moreso.. the key here was to listen to what the bod was tellin' me & not force anything.. yeaaaaaah, this time is different, this time it's rollin' with knowledge and a LOT of....


FOCUS.



NWSaint.

[NWSaint]

**LATE ENTRY FROM 0910**


0910- Taper Pt.1 /Back/Abs-

Crunches- 10X25

MGPU- 5X 12.. 12.. 12.. 12.. 12

NGPU- 5X 12.. 12.. 12.. 8.. 10

Cardio- 45mins. stationary bike

Notes:

Again, as in the past few weeks, went for a deep long stretch when I did both types of pu's.. really emphasizing on the way down.. so far so good.. the crunches & cardio are definetly helping scale down the waist by the week.. other than that, just stayin' consistent and doin' what it takes to remain in..


FOCUS.



NWSaint.

[NWSaint]

0911- Taper Pt.2 /Side Delts/Abs-

SL's- w/u= 20/10.... 20/15.. 15/25.. 15/25.. 10/35.. 10/35.. 10/35

Crunches- 8X25

Laying Leg Raises- 8X15

Cardio- none-

Notes:

Another 90+ degree day, couldn't ask for better weather to get diced up on.. Anyways, all good with the Delts.. no pains, no problems, stayin' strong, although I did start to feel a tiny bit fatigued during the last set of SL's, probably from goin' slower than shyt.. but yanno, I was dig'n the pain.. yeaaah.. Ab work good, funny how i'm actually feelin' the abs now in their respective rows when I do crunches.. if it weren't for dieting I think i'd dig this feel all-year round, but that's not gonna happen, my love for Italian food is ridiculous, and not really BB'r friendly, well, it could be, but the way I put it down, naaaaaaah, fuggedabouit.. LoL.. less than a month to Hawai'i, still borderling at 190 when I should be at 188/187, but i'm not gonna sweat it, I know when I get back home and am F'n around out in the sun for endless hours that those couple extra that I'm having trouble dealing with WILL get dealt with, surfing burns it up BIGTIME!!.. Alright then, so ends another day, there needs to be more hours than just 24, i'm tellin' ya.. but for now it's all about dialing it in and keeping a solid sense of..


FOCUS.



NWSaint.

[NWSaint]

"8"



0914- CHEST- 16X Total.. as follows..

IB- 5X 20/135.. 10/205.. 12/205.. 12/205.. 11/205

IF- 5X 12/35.. 12/35.. 12/35.. 12/35.. 12/35

FF- 5X 12/35.. 12/35.. 12/35.. 12/35.. 12/35

Cardio- 55mins. stationary bike.

Notes:

Just rollin' right along, like a New Orleans offense *smile*


FOCUS.



NWSaint.

[NWSaint]

0915- WHEELZ- 16X Total.. as follows..

w/u- 15mins. stretching

LX- 5X 15/110.. 15/110.. 15/110.. 15/110.. 15/110

NSS- 5X 20/135.. 20/135.. 15/225.. 15/225.. 10/275

LC- 5X 10/110.. 10/110.. 10/110.. 10/110.. 10/110

PO- 1X 35/50

Cardio- 45mins. stationary bike

Notes:

Just rollin'.. but it was nice to get 10 reps with 275 at the end of Narrow Stance Squats (NSS, heels together toes @ 90's), nice to know the strength isn't gone yet.. LoL.. I get so wrapped up with goin' for the big burn that sometimes I forget I can do it with big weights just as well, it's just more exhausting though, the total catch-22.. Anyways, time to eat.. yeah, today felt good.. just keepin' it in..


FOCUS.



NWSaint.

[NWSaint]

0916- OFF-(scheduled)

0917- OFF- (un-scheduled)-

Cardio- 70mins. stationary bike

Notes:

Just decided to give BACK a rest today and concentrate on cardio & burnin' it up.. done deal.. also, ordered Animal-Cuts today.. decided to give'm a shot.. less than 3 weeks to go til' I get back home (Hawai'i), would love to have a headstart on some good thermal burning, cuz I know once i'm on the sands & surf it's gonna be leeeeeean out time!!.. yeaaah, oh man I can't wait!!.. keepin' it real, keepin' it in..


FOCUS.



NWSaint.

[NWSaint]

**Late Entry (from Friday the 18th)**

0918- TAPER- 18X Total.. as follows..

SL- (w/u= 20/10.. 20/15).. 15/25.. 15/25.. 8/35.. 10/35.. 8/35

MP- 5X 12/115.. 12/115.. 12/115.. 12/115.. 12/115

Crunches- 8X25


Notes:

7 weeks to go!!.. so far so good.. the 35's felt a lil' heavy for the SL's (side laterals).. might just start workin' the F' outta the 25's and really create some caps, we'll see.. did Militarys cuz I haven't done them in awhile and just wanted to keep the round up front solid and full.. again, no worries, just rollin' along, stayin' on track, stayin' on..


FOCUS.



NWSaint.

[NWSaint]

**Late Entry from Saturday**

0919- ARMS+ - 8SS Total..

warmed up with-

ALT's- 3X 15/25.. 15/25.. 15/25

-done with-

BD's (Bench Dips)- 3X 15.. 15.. 15

----------------------------------------------------

SBC- 5X 20/55.. 20/65.. 15/75.. 15/85.. 10/95.. 6/105

-done with-

LX's (laying extensions)- 5X 5X 20/55.. 20/65.. 15/75.. 15/85.. 10/95.. 6/105

-----------------------------------------------------

A lil' extra - LX's(leg extensions..Just because)- 5X 15/100 (30 seconds btwn. sets)

Notes:

Nothin' really to report on.. all goes well.. didn't do cardio or ab work.. will pick up the pace again this coming week.. but like I said, all is well.. it all starts and ends with..


FOCUS.



NWSaint.

[NWSaint]

0921- CHEST- (off, un-scheduled)-

Cardio- 60mins. stationary bike

Notes:

Arms still killin' me from Saturday.. LoL.. decided to just give CHEST a days' break.. no worries, needed the extra cardio anyways.. not sure how, but I managed to gain a couple lbs. over the weekend to take me up to a fatboy 192!!!!.. I don't get it, I tried to keep my carbs at bay & not overdo it, talk about a spillover, goodness!.. well, better now than 7 weeks from now.. the "Cuts" came today & I think i'll start takin' them in the AM.. but for now it's dinner time.. gotta keep those cals up, back to the protein and fat.. LoL!!.. them carbs can be murrrrrder... last thing I need is somethin' to disrupt the..


FOCUS.



NWSaint.

[NWSaint]

****ALL KINDS OF CATCHIN' UP HERE!!****


0922- Cardio- 2X60mins. stationary bike.
---------------------------------------

0923- Cardio- 2X60mins. stationary bike.
---------------------------------------

0924- Cardio & Taper work-

SL's- 6X (w/u= 20/10).. 15/15.. 15/15.. 12/25.. 12/25.. 12/25.. 12/25

NGPU- 6X 10.. 10.. 10.. 10.. 10.. 10
--------------------------------------

0925- Cardio & Abs-

Cardio- 1X60mins. stationary bike.

Abs-

Hanging Knee Raises (HKR's)- 5X15
Crunches------------------- 8X25
Seated Knee Raises (SKR's)- 5X10
--------------------------------------

0926- OFF-
--------------------------------------

0927- Cardio & Abs-

Cardio- 1X60mins. stationary bike.

HKR's- 5X15
SKR's- 5X15
--------------------------------------

0928- CHEST- 10X Total.. as follows..

IB- 5X 20/135.. 10/205.. 10/205.. 10/205.. 10/205

IF- 5X 15/25.. 15/25.. 12/35.. 12/35.. 12/35

Cardio- 1X65mins. stationary bike.

Notes:

sheeeeeeeeesh!!!!

Just HAD to get this logged before it got to outta' control.. LoL.. been super busy & my most sincere apologies for not get'n back to my fellas here at the board.. Now that i'm caught back up, today was WHEELS day, so i'll give that it's own spot and FINALLY be back on track here.. you know how I do it.. just keepin' it in..


FOCUS.



NWSaint.

[NWSaint]

0929- WHEELS- 11X Total.. as follows..

w/u= 15mins. stretching.

LX's- 5X 15/100.. 15/100.. 15/100.. 15/100.. 15/100 (squeeze & pause at top)

NSS- 6X 20/135.. 20/135.. 15/225.. 15/225.. 10/275.. 10/275

(all sets broke below parallel, heels together and toes at 90's)

Abs-

HKR's- 5X15
LKR's- 5X15

Cardio- 1X40mins. (yeah, I took it easy with cardio today)

Notes:

SOLID LEG day.. definetly feeling the difference with the squeeze and pause technique at the top of the Leg Extensions (LX's).. feels like the ripping apart by number 12.. LoL.. actually I hope they would, that'd be some seeeerious separation *wink*.. Decided not to do hammy's today as well, just wanted to give'm a break and focus on da' fronts.. Started adding the "knee raises" both seated and hanging to hack away at the lower abs.. and as stated I kept cardio to a min.. just been goin' berzerk with cardio lately, and figured hell, it's LEG day for chrissakes, not that that should matter too much but there's just so much time in one day *smile*.. ok then, that does it.. tommorrow would be off but I think it's gonna be a good day for some more abs & cardio.. just doin' what it takes.. less than 6 weeks to go.. and less than 6 days to Hawai'i (home sweet).. let'n NOTHING break my..


FOCUS.



NWSaint.

[NWSaint]

0930- OFF (scheduled)-

Cardio- 65mins. stationary bike.

.. just burnin', carvin' & keepin' everything in....


FOCUS. 24/7!!



NWSaint.

[NWSaint]

"3"


0917- WHEELS- 14X Total.. as follows..

w/u= 15mins. stretching

LX- 5X 15/100.. 15/100.. 15/100.. 15/100.. 15/100

NSS- 5X 20/135.. 20/135.. 12/225.. 12/225.. 12/225

LC- 4X 12/100.. 12/100.. 12/100.. 12/100

Cardio- stationary bike-

(1) 60min. before LEGS..

& (1) 45min. an hour after dinner

Abs-

Seated Knee Raises- 5X20

Crunches- 5X25

Notes:

Ok then, back from back home (Hawai'i), and yes, it was sooooooo nice to get away for a minute and somewhat relax, although I did follow a fair strict regimen of get'n up wayyyyy earlier than I needed to to get in a morning session of cardio which consisted of walking for an hour and a half, stopping every few blocks and breaking out either crunches of seated knee raises or bench dips, or for that matter all 3.. figured while I was on vaca. was no reason to turn the furnace down.. which comes to dieting, seemed all I ate was steak & eggs (and occasionally some rice) with ice tea & lemon or ice water being the primary wash-down, so all in all I behaved myself fair well, I know what's on the line here, and it paid off, down to 185/186 fluctuating with 3 weeks to go and that last bit of lower ab cover is begining to fade.. so so far so good..back home, back to buisness, back to doin' what it takes, and more than anything, back to being 101% in..


FOCUS.



NWSaint.

[NWSaint]

0918- TAPER/BACK- 19X Total.. as follows..

MGPU- 5X 12.. 12.. 12.. 12.. 12

NGPU- 6X 8.. 8.. 8.. 8.. 8.. 8

Seated Knee Raises (SKR's)- 5X20

Crunches- 5X25

Cardio- 45mins. stationary bike

Notes:

Just doin' what it takes, and keeping everything in a state of..



FOCUS.



NWSaint.

[NWSaint]

1019- (a lil' late)- TAPER/DELTS- 21X Total.. as follows..

SL's- 6X (w/u= 20/10).. 15/15.. 15/15.. 12/25.. 12/25.. 12/25.. 12/25

MP- 5X 12/115.. 12/115.. 12/115.. 12/115.. 12/115

Abs-

SKR's- 5X20

Crunches- 5X25

Cardio- 50mins. stationary bike

Extra= LX's- 6X 15/100

Notes:

Takin' care of biz.. no more notches left on the weight belt.. really startin' to get into a serious state of..


FOCUS.



NWSaint.

[NWSaint]

COMPLETED!

4th Place.. 2009 Northwest Bodybuilding Championships!

Last second decision had me either bag the show or bump up to the light heavies, weighed in at 179.5, went outside, carbed up for 20 mins, was severely depleted, came back in a half hour later, weighed in again at 183 (LoL), decided to go light heavy.. kinda' strange how shyt works out sometimes.. Anyways, gentelemen, keep hit'n it, that light WILL be at the end of the tunnel.............promise.

Couldn't be more ecstatic right now.


http://forum.bodybuilding.com/photo/data/500/NW-00.jpg




NWSaint.

[NWSaint]

BACK TO BUISNESS!!



1112- WHEELS- 16X Total.. as follows..

LX- 5X 12/100

NSS- 5X 20/135.. 20/135.. 15/185.. 15/185.. 12/225

PO- 1X 20/50

LC- 5X 12/100

Cardio- 40mins. treadmill




"327"

[NWSaint]

1113- ARMS/ABS/CARDIO.. as follows..

SBC- 4X 20/55.. 15/65.. 12/75.. 12/75

-supersetted with-

LX's- 4X 4X 20/55.. 15/65.. 12/75.. 12/75
------------------------------------------
ABS- Seated Knee Raises (SKR's)- 6X25

------------------------------------------
NGB- 4X 15/135.. 15/135.. 15/155.. 15/155

-supersetted with-

ALT's- 4X 15/25.. 15/25.. 12/35.. 12/35
------------------------------------------

ABS- Crunches- 6X25

Cardio- 40mins. treadmill

Quick Notes: No longer worrying about numbers (at least for the next 20 weeks), just gonna concentrate on "feel" and quality "depth".. gotta be sharper!




"327"

[NWSaint]

1113- BACK/ABS/CARDIO..as follows..

BACK-

MGPU- 4X 10.. 10.. 12.. 12

NGPU- 4X 8.. 8.. 8.. 8.. 10

BR's- 4X 12/95
----------------------------------------
ABS-

Seated Knee Raises (SKR's)- 5X25

Crunches- 5X25
---------------------------------------

Cardio- 40mins. treadmill





"327"

[NWSaint]

1113- DELTS/ABS/CARDIO.. as follows..

DELTS-

MP- 4X 15/95.. 12/115.. 12/115.. 12/115

SL- (w/u= 20/10.. 15/15).. 10/25.. 12/25.. 12/25

RDX- 3X 12/25
------------------------------------------------
ABS-

SKR's- 5X25

Crunches- 5X25
------------------------------------------------

Cardio- 40mins. treadmill





"327"

[NWSaint]

1114- AFT.- ARMS/ABS.. as follows..

w/u= ALT's- 1X 15/25's

SBC- 4X 20/55.. 20/65.. 15/75.. 15/75

-done with-

LX's (laying extensions)- 4X 20/55.. 20/65.. 15/75.. 15/75



ALT's- 4X 12/35

-done with-

Bench Dips- 4X 15

---------------------------------------------------------
ABS-

Crunches- 5X25

Seated Knee Raises (SKR's)- 5X25
---------------------------------------------------------

LATE PM EXTRA WORK-

LX's (leg extensions)- 5X 15/100

LC's- 5X 12/100

Crunches- 5X 25





"327"

[NWSaint]

"19"



1115- OFF-

Cardio= 40mins. treadmill





"327"

[NWSaint]

1116- ABS/CHEST/CARDIO.. as follows..

ABS-

SKR's- 6X25

Crunches- 6X25
------------------------------------------------------

CHEST-

IB- 5X 20/135.. 15/165.. 10/185.. 10/185.. 10/185

IF- 5X 12/25
------------------------------------------------------

CARDIO- 40mins. treadmill




"327"

[NWSaint]

1117- ABS/WHEELS/CARDIO.. as follows..

ABS-

SKR's- 7X25

Crunches- 7X25
----------------------------------------------------

WHEELS-

LX's- 5X 12/110

NSS (feet completely together)-
5X 20/135.. 20/135.. 15/185.. 12/225.. 12/245

LLC- 5X 10/110
----------------------------------------------------

Cardio- 40mins. treadmill




"327"

[NWSaint]

1118- ABS/ARMS/CARDIO.. as follows..

ABS-

SKR's- 8X25

Crunches- 8X25
---------------------------------------------------------

ARMS- (SuperSets)

w/u= ALTS- 1X15/25

SBC- 4X 25/55.. 20/65.. 15/75.. 11/85

-done with-

LTX-4X 25/55.. 20/65.. 15/75.. 11/85

--

BD's- 4X 15.. 15.. 18.. 18

-done with-

ALT's- 4X 12/35
-------------------------------------------------------

Cardio- 40mins. treadmill




"327"

[NWSaint]

1119- ABS/BACK/CARDIO.. as follows..

ABS-

SKR's- 8X25

Crunches- 8X25
---------------------------------------------------

BACK-

MGPU- 4X 12

NGPU- 4X 10.. 10.. 10.. 8

BR's- 4X 12/95.. 12/95.. 12/95.. 12/115
---------------------------------------------------

CARDIO- 40mins. treadmill




"327"

[NWSaint]

1120- ABS/DELTS/CARDIO.. as follows..

ABS-

SKR's- 8X25

Crunches- 8X25
------------------------------------------------------

DELTS-

SL's- (w/u= 25/10 & 20/15) 4X 12/25

MP- 4X 12/115

RDX's- 4X 12/25
-------------------------------------------------------

CARDIO- 40mins. treadmill




"327"

[NWSaint]

1121- ABS/ARMS/CARDIO.. as follows..

ABS-

SKR's- 8X25

Crunches- 8X25
----------------------------------------------------------------------

ARMS-

ALT's- 8X 15/25.. 15/25.. 12/35.. 12/35.. 12/35.. 12/35.. 12/35.. 12/35

-supersetted with-

BD's- (Bench Dips)- 8X15
----------------------------------------------------------------------

CARDIO- 40mins. treadmill





"327"

[NWSaint]

1122- OFF- (scheduled)

ABS-

SKR's- 8X25

Crunches- 8X25

Cardio- 40mins. treadmill




"327"

[NWSaint]

1123- ABS/CHEST/CARDIO.. as follows..

ABS-

SKR's- 8X25

Crunches- 8X25
------------------------------------------------------

CHEST-

IB- 5X 20/135.. 15/165.. 10/185.. 10/185.. 10/185

IF- 5X 20/25.. 20/25.. 12/35.. 12/35.. 15/35

PO's- 1X20/50
------------------------------------------------------

CARDIO- 40mins. treadmill




"327"