XNick Edge'sX Workout Journal

[goddaloveme]

Originally Posted by SupaFly78

Does anybody know by chance from reading through Nick's workout routines if he usually works out Monday through Friday and takes the weekends off? Thanks!

Its seems he use to be on a split like such:

Monday: Bi's Tri's Abs
Tuesday: Back Abs
Wednesday: Shoulders Abs
Thursday: Chest Abs
Friday: Legs Abs

I know he has been very busy lately and he has changed up his split so this is not currently what he is doing. If I am not mistaken he has cut his abs down to 2-3 times a week now and I am not sure what days he is working which body parts. Basically he was working 1 major muscle group per day. Hope this helps.

[SupaFly78]

Originally Posted by goddaloveme

Its seems he use to be on a split like such:

Monday: Bi's Tri's Abs
Tuesday: Back Abs
Wednesday: Shoulders Abs
Thursday: Chest Abs
Friday: Legs Abs

I know he has been very busy lately and he has changed up his split so this is not currently what he is doing. If I am not mistaken he has cut his abs down to 2-3 times a week now and I am not sure what days he is working which body parts. Basically he was working 1 major muscle group per day. Hope this helps.

Repped, thanks bro!

[XNick EdgeX]

Diet

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

9:30am- 1 turkey wrap in a spinich tortilla with mustard and lettuce, about 4oz's of low sodium turkey and a protein bar.

12:00pm-A chicken wrap with mustard only, a bowl of mixed fruit, 15 almonds and a side of tuna.

2:00pm-6-8oz's of top sirloin baseball steak with a MossMunch bar.

4:00pm-1 cup of plain oats mixed in water and a packet of Splenda.

5:30pm-5 Blue Gene Tablets, 5 Green Bulge pills and 6 White Flood Tablets downed with Purple Wraath.

6:00pm-7:45pm-Chest and ab training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

8:45pm-2 scoops of Golden Finish in about 15oz's of water and about 4oz's of turkey.

9:15pm-14oz's of top sirloin, and half a cup of rice, with 3 Orange Triad pills.

11:00pm-10oz's of non fat milk.

Training for Monday 10-26-09

Chest Training:

Hammer Strength Wide Chest Press - 4 sets, 1 set of 10 reps at 220lbs, 1 set of 8 reps at 240lbs, 1 set of 6 reps at 260lbs, 1 set of 10 reps at 220lbs.

Seated Fly's (Machine) - 4 sets, 1 set of 10 reps at 80lbs, 1 set of 8 reps at 90lbs, 1 set of 6 reps at 100lbs, 1 set of 10 reps at 80lbs.

Chest Press - 4 sets, 1 set of 10 reps at 165lbs, 1 set of 8 reps at 180lbs, 1 set of 6 reps at 195lbs, 1 set of 10 reps at 165lbs.

Hammer Strength Incline - 1 set of 10 reps at 160lbs, 1 set of 8 reps at 180lbs, 1 set of 6 reps at 190lbs, 1 set of 10 reps at 160lbs.

Incline DB Fly's - 4 sets, 1 set of 10 reps at 30lbs, 1 set of 8 reps at 35lbs, 1 set of 6 reps at 40lbs, 1 set of 10 reps at 30lbs.

Incline DB Presses - 4 sets, 1 set of 10 reps at 60lbs, 1 set of 8 reps at 65lbs, 1 set of 5 eps 70lbs, 1 set of 10 reps at 60lbs.

Decline Cable Fly's - 4 sets, 1 set of 10reps at 45lbs, 1 set of 8reps at 50lbs, 1 set of 6reps at 65bs, 1 set of 10reps at 45lbs.

Abs:

Cable Crunches: 3 sets of 30 reps at 50lbs.

Machine Crunches: 3 sets of 30 reps at 70lbs.

Lying Leg Lifts: 3 sets of 15 reps.

So as you can see I have brought my rep range down a bit to 10\8\6\10 allowing me to put some more weight up..I am going to keep up this rep regimen for awhile and see what comes of it. I can see a lot have been asking what my routine looks like nowadays..Doing my best to keep up with hitting up my journal, next I'll be answering previous posts..still playing catch up, hang with me as it may take some time to get up to some of the more current questions as I try to answer everyone. I am currently on a 2 days on, 1 day off regimen hitting up 1 muscle group each session doing abs 2-3 times a week. This has allowed more time for recovery..There's no doubt in my mind that before when I was doing abs everyday, training 5 days a week for 2.5-3 hours that I was overtraining..no doubt. I am a hardgainer so I must allow time for recovery in order to grow and right now, that's what I'm working on.

Hope everyone is doing great!

Nick

[d-rock07]

subbed. this is some great info right here

[M12]

Gaining any weight buddy? Ive noticed you've been at 166lbs for quite a while now. I know you're going for a very slow and lean bulk but i thought you'd be around 170lbs by now.

Not having a dig or anything lol. Looking very good, and thumbs up for the dedication.

[XNick EdgeX]

Originally Posted by 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?

Yes, I am still offering them, but it does cost a little bit of money. I was doing them for free for awhile a year and a half ago, but I got so overwhelmed and got so many requests for help that I thought why not make a little money right? We all got bills to pay. I apologize for not getting back to you so quickly on the email..I get about 30 requests a day on average and that adds up!! I'm doing my absolute best to get back to everyone in a timely matter regarding training routines and meal plans..As of right now I have about 185 emails in my inbox..it gets a little overwhelming..So thank you.

Originally Posted by 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.

I hurt my lower back earlier this year pretty bad but didn't make a big deal about it..it was doing squats went down too low with too much weight on. I just recently started doing squats and BB Rows again, as a matter of fact did rows last night and it felt great! That injury held me back basically from T bars, squats, deads, BB rows, back ext, and sometimes even the leg press, so it feels great to be able to re-introduce some of these movements back into my routine.

Originally Posted by 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!

What's up dude, I just did my macros a couple posts back maybe 1 or 2 pages back..As far as working out 1 muscle group a week being efficient..everyone is different. I've tried a ton of routines and this is what's working for me the best..It's all about finding what works for you..if you feel like something isn't working for you, try something new..you're bound to find that perfect fir sooner or later.

Originally Posted by 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!

What's up dude, yeah..it has a lot to do with genetics and the genetic layout of my abs as well as having a low BF%. I've personally never taken diuretics and never plan to.. I mean if you feel you should use them or need to use them that's your choice. I've personally got nothing against it.

Originally Posted by 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?

Answer's up above..due to injury, feels great to hit that lower back again though!

Originally Posted by 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...

I appreciate you hitting up this thread dude. Thanks. Well, I couldn't agree more as far as everyone being different. My training routine will not work for everyone because we are all different..We all need to figure out what works for us..My routine consists of things I've read in mags, things I've seen in films, things I've seen in other journals, and things I've read in books..I've tried numerous routines over the years and the one I am currently using right now is something I feel that is working for me. Yeah I will introduce new routines and am always up for trying something new, but stick to a similar regimen because I know it works for me..I can't train everyday otherwise I will lose weight so I allow myself to recover and take a day off every 2 days. I eat every 2 hours because I have an extremely high metabolism..so these are things that I've learned about my body..We all need to learn about our bodies since we all react differently and all have a different genetic makeup.

Originally Posted by Addict3d

Im curious as to why you do not squat?

Refer to the above posts..

Originally Posted by 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?

I am currently training 2 days on, 1 day off doing abs twice a week.

[d-rock07]

Yo Nick,

did you ever do a bulk up or anything like that or did you just go with the current diet you have from the time you decided to workout and get in shape. cuz i am wondering since your lifts are some pretty good weight for your size or if you just built up to that when on this diet. oh and how long you been on this diet and lifting hard cuz you are shredded bro with also good size (no homo)

[b-rizzle89]

hey man i was just curious on what your current split looks like on a norm week?

[Arcanne]

Amazing blog. Really helpful for others.
You're physique is definitely one of the best I've ever seen, if not the best. Keep at it!

[pu12en12g]

Originally Posted by XNick EdgeX

Hope everyone is doing great!

Nick

Good to see you still have a few minutes to post here Nick !

[NeverFallinDown]

Hey nick, my names Adam. I have been following your journal for a really long time and that is what got me addicted to bodybuilding. Now it is more than a hobby, it is a lifestyle. No matter what type of day i have had or how bad my night was, I can always look forward to tearing it up at the gym. I remember when my abs started to come out during football season, I freaked out and wanted them to come out more so I searched: how to get a six pack in google and it said :Get Killer Abs with Nick Paniagua lol and the rest is history. I always check ur bodyspace hoping to see a new forum post and same with twitter. Thanks for being such an inspiration to me and best of luck with everything in the future.

Adam

[arody169]

Hey man, I was wondering, is your diet a maintenance diet or muscle gaining diet or what? Are you in a calorie deficit or surplus or just maintaining right now? Your diet is very similar to mine but I am not half as cut up as you are. What's worse, I am not even as muscular as you are. How did you determine your caloric/macronutrient needs for this training? My goal is to gain more muscle and get shredded. I take in about 2400-2600 cal a day and do weights for about 90 min. with about 15-30 min. of high intensity cardio. I get most of my carbs from beans/vegetables. I am on about a 45-25-30 (prot-fat-carb) diet and I eat clean (no cheat days). 5'6" male, 21 y.o. 150 lbs. Can't seem to get those results, though. Just curious as to how you determined your nutritional needs so maybe I can better mine.

[goddaloveme]

Originally Posted by arody169

Hey man, I was wondering, is your diet a maintenance diet or muscle gaining diet or what? Are you in a calorie deficit or surplus or just maintaining right now? Your diet is very similar to mine but I am not half as cut up as you are. What's worse, I am not even as muscular as you are. How did you determine your caloric/macronutrient needs for this training? My goal is to gain more muscle and get shredded. I take in about 2400-2600 cal a day and do weights for about 90 min. with about 15-30 min. of high intensity cardio. I get most of my carbs from beans/vegetables. I am on about a 45-25-30 (prot-fat-carb) diet and I eat clean (no cheat days). 5'6" male, 21 y.o. 150 lbs. Can't seem to get those results, though. Just curious as to how you determined your nutritional needs so maybe I can better mine.

If I am not mistaken he is currently bulking. His diet stays basically the same bulking or cutting he just increases the overall calories by maybe 500ish. His diet is about a 40/40/20 pro/carb/fat. There are many calculators on BB.com to figure out your basal metabolic rate but I suggest you make small adjustments and use the scale as a guide. If you are losing more than 1.5 to 2 lbs a week you are at to high of a caloric deficit so either increase food or decrease cardio. If you are not worried about weight you can use the scale to make sure your weight is staying consistent (not losing or gaining). The best tool to use to see how your body is reacting to your macro nutrient ratios is the mirror. Every week check yourself in the mirror at the same time of the day to see how you are looking. If you are not looking leaner then make a small adjustment (usually decreasing fat or carbs) and check again in a week. Hope this helps.

[tombay13]

Love yr thread and all the info you provide. Here's my question, without all the supplements you take do you think the results would be the same?

[goddaloveme]

Originally Posted by tombay13

Love yr thread and all the info you provide. Here's my question, without all the supplements you take do you think the results would be the same?

Depends on what your mean by results. I have used pretty much all of the same supplements Nick is using and I can say that when you have good quality supplements like those from Control Labs they do make a difference. I haven't tried green bulge, glycer grow or blue up but I have used green mag, orange triad, purple wraath and blue gene. I think you can achieve the similar results but it might take longer. Nothing can make up for a good diet and hard work period! I can say that I notice a big difference when supplementing with a good creatine supplement like green bulge or green mag. Strength is better and muscles seem fuller. Purple wraath has also been a huge help for increased recovery and workout intensity. I think that good supplements can be a huge help. You can workout harder and longer and therefore get you to you goals faster. Can you achieve the same results? I would say yes but it might take you longer as supplements are meant to supplement what you aren't getting from real food. Some supplements I feel have a bigger impact than others. A good multivitamin is great but you can get your vitamins from natural foods as long as you eat a well balanced diet. That being said it is hard to get in what your body needs from real food and supplementing insures you get what you need. I am currently using orange triad and purple wraath and absolutely LOVE them and wouldn't want to go without. Quality supplements like those from Control Labs are very helpful. BTW: I wouldn't mind trying some of those other products I haven't tried as I am sure they are awesome Hope this helps.

[goddaloveme]

Originally Posted by tombay13

Love yr thread and all the info you provide. Here's my question, without all the supplements you take do you think the results would be the same?

One more thing to add. I do plan to go back to use blue gene because I did feel it was a big help. I am just currently cycling off of them as you are suppose to with certain supplements. Depending on what you goals are I would highly recommend supplementing appropriately. If you have further questions I would be happy to answer them to the best of my ability. If you are looking for supplements check out the Control Labs products as they make very good high quality supplements. Supplements do vary a lot in terms of quality so choosing a good quality supplement is very important. If you read the labels there are a lot of supplement companies that make supplements that are of lesser quality and contain stuff that is mainly just filler. Also the ratios of ingredients can make a big difference. Do your homework and choose wisely. Good luck in achieving your goals!

[XNick EdgeX]

Diet:

6:45am-Bowl of Kashi Go Lean 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.

9:00am-Pure Protein bar, cup of coffee, a Dannon Light and Fit Yogurt, and about 5oz's of turkey.

12:00pm-A chicken wrap in a spinich tortilla with mustard and lettuce, a bowl of mixed fruit, 15 almonds and 1 6oz chicken breast on the side.

2:30pm-About 8-10oz's of lean top sirloin with a half cup of rice.

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

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

6:00pm-7:15pm-Biceps, while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

7:30pm-2 scoops of Golden Gains in about 15oz's of water.

8:30pm-2 6oz chicken breast, with a medium sweet potato, with 3 Orange Triad pills.

11:00pm-A glass of non fat milk.

Training for Thursday 11-5-09:

Biceps:

EZ Bar Curls: 4 sets, 1 set of 10 reps at 75lbs, 1 set of 8 reps at 80lbs, 1 set of 6 reps at 85lbs, 1 set of 10 reps at 75lbs.

Shortbar Cable Curls: 4 sets, 1 set of 10 reps at 95lbs, 1 set of 8 reps at 100lbs, 1 set of 6 reps at 110lbs, 1 set of 10 reps at 95lbs.

Isolation Curls (Seated): 4 sets, 1 set of 10 reps at 45lbs, 1 set of 8 reps at 55lbs, 1 set of 6 reps at 65lbs, 1 set of 10 reps at 45lbs.

Standing Cable Curls (Head Squishers): 4 sets, 1 set of 10 reps at 40lbs, 1 set of 8 reps at 45lbs, 1 set of 6 reps at 50lbs, 1 set of 10 reps at 40lbs.

DB Hammer Curls: 4 sets, 1 set of 10 reps at 35lbs, 1 set of 8 reps at 40lbs, 1 set of 6 reps at 45lbs, 1 set of 10 reps at 35lbs.

Rope Hammers: 4 sets, 1 set of 10 reps at 95lbs, 1 set of 8 reps at 100lbs, 1 set of 6 reps at 110lbs, 1 set of 10 reps at 95lbs.

Really liking this 10\8\6\10 rep routine..It's allowed me to add a little more weight to my sets and it feels great. Waking up very very sore. I've stuck with some of the same routines as I feel I get the most out of these certain movements. It's been a really crazy past couple weeks and I haven't been posting on a daily basis. We just recently had a death in the family and I've been working on some side projects along with working 2 jobs..so it's been 1,000mph everyday, but I promise to be back at it starting today! I will also be back to answering posts and doing my best to finally catch up with all the questions that have been asked..I am currently on page 53 and will be working my way up slowly! So thanks to everyone for being so patient! Still doing 2 days on 1 day off and so forth. I'll be getting some new pics up shortly along with some more in the gym pics.

Training with Nate (TriednTrue) tonight so it will be an INTENSE one!!! Then it's down to San Diego for a meeting with the Strength & Honor team.

Hope everyone is doing great and training hard! Talk to you guys tomorrow,

Nick

[styler]

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

I admire your dedication...that is pretty hard core. I might have to try that.

Looking forward to your progress pics. I'm excited to see you kick some ass during your 2010 show.

[XNick EdgeX]

Originally Posted by 07hudson

Haha, props to nick 4 keeping up with the questions, I was just thinking how people were swamping his thread

Been laggin a bit lately but doing my best to keep up!! bout halfway through pg. 53 as far as answering questions goes..so it's coming along slowly! Thanks man!

Originally Posted by Ernie-or-AB

Nick...first foremost let me say WoW!! You are a beast...and i don't just mean with your body. Your dedication to this way of life to keep reaching for goals when most people would get to your body and be quite happy. But the biggest thing that astonishes me is your devotion to those that come here for knowledge from you and you deliver to every single one of them. I've spent the last 3 days reading your entire WO journal taking in every little bit of advice/knowledge you have. I'm sure it will help me on my quest to get where I want to be.
Also, congrats with all that has gone good for you with this life thus far (photoshoots/sponsorships/mag ads/etc...)

Take care man and i'll keep reading to see whats the new haps around this world of yours.

Thank you so much for the kind words dude. I love this life. I honestly don't know what I would do without the gym, it's such a positive place and keeps me happy. I'm glad I could be of some help. I know that when I first started training I was so confused with all of the knowledge out there do this, do that, this is wrong, that is right..etc..I'm so thankful for those who helped me get to where I am today, I've learned a ton from fellow trainers, friends, and competitors..So I figured I would pay that knowledge forward and try to help out those who want to reach that ultimate goal!

Thanks again.

Originally Posted by priyanthab

Awesome stuff Nick. Im glad I stumble upon this thread. And hope the interview went well. U rock

Thanks! That interview is still up for those who didn't get a chance to check it out. So check it out when you have a chance!..

http://www.simplyshredded.com/xnickedgex-interview.html

Originally Posted by landazar

Hi Nick, just saw your interview at simplyshredded.com and just wanna say good job!

Thanks! Plans for competing in 2010 are still on!..I'll be postin up some new pics shortly.

Originally Posted by Dracoy

Love the emotion!

Thanks Drac! Lookin like you are progressing like crazy in that avi bro!!

Originally Posted by pu12en12g

Good to see ya back man

Thanks PT!! Back to BIZ!

Originally Posted by 5Six

Oh hey, Nick. Just showing you my new avi

GOT THE WHOLE CL CREW IN THE HOUSE!! Nice avi Kurt!! Lookin like a champ!

Originally Posted by ashylarryku

hey man! got hooked on the workout journal, it's great motivation. love being a straightedge lifter. nothing like throwin up iron while listening to some sweet breakdowns! it's also cool going out to parties and knowing i'm one of the few that is going to wake up and not be hungover haha. it's sad some people can't have fun being sober

i had a quick question. i did my first bulk phase and gained around 10 pounds with very little fat, but i'd like to shed that now. i was wanting to know what your typical high intensity treadmill runs were like when you used to do them. right now i go 1 minute at 10.5-11 mph with 1 minute rest and repeat 5-6 times. you do anything similar?

also wanted to know what your bumping on your ipod currently. the new august burns red cd is sick, you'd like it if you haven't got it

keep up the hard work man! you're inspiring a lot of people

THE EDGE IS STRONG! You are absolutely right, nothing beats Straight Edge..and of course those breakdowns while hittin it hard!! Back when I was really cuttin up, I was running for about 20 mins at a pretty high level..Maybe like 8 or 9..My metabolism took care of the rest..I was also on a very strict diet as you can see from my earlier posts..I really never did much cardio. Maybe about 2-3 times a week at most.

Oh yeah..ABR is one of my favorites!! I also been listening to Caliban's new album (Real Heavy stuff), It Dies Today's new album Lividity, and Thick As Blood..Those are the main bands I rock during training right now.

Thanks again dude!!

Originally Posted by Costco777

Hey Nick I noticed that you usually incorporate abs in all of your workout (everyday) and not as much anymore. Are you still doing abs and how often do you train them?

I decided to focus more on other muscle groups and limit ab training to 2 days a week now which is working just as well. It allows me to focus and spend more time on training other muscle groups which in turn is allowing me to grow.

Originally Posted by GetXJACKEDX

Hey Nick keep up the great work bro! I was wondering how many hours of sleep you get on average per night and what time do you usually go to bed and wake up? Thanks bro!

Thanks!! I usually got to bed between 10:00-11:00pm and wake up about 6:30am.

Originally Posted by Dracoy

We need a CL hang out! Looking good!

WE DO!!!! Like how the Gold's Crew had their gym!! CL needs a gym!!!

Originally Posted by Sabouneh

hey nick i have posted a few questions but havent heard back from ya on them. but i am wondering if you prefer golden gains over the golden finish? thanks

Golden Gains is Golden Finish..Just re-done! It delivers all of those post workout nutrients you need to feed those muscles and recover! I love GG!..I drink it immediately after every workout.

[XNick EdgeX]

Diet

7:30am-Bowl of Kashi Go Lean 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, a Dannon Light and Fit yogurt, and a can of tuna with 15 almonds in it.

12:00pm-2 turkey and lettuce wraps in a spinich tortilla with mustard(6oz's of low sodium turkey each), a bowl of mixed fruit, and a 6oz chicken breast on the side.

3:00pm-8oz's of top sirloin and half a cup of brown rice.

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

5:30pm-5 Green Bulge tablets, 7 White Flood Tablets, and 5 Blue Gene tabs.

6:00pm-7:45pm-Back training, while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

8:00pm-2 scoops of Golden Gains mixed in about 15oz's of water.

8:30pm-14oz's of chicken breast, with a medium sweet potato, and 3 Orange Triad pills.

11:00pm-10oz's of non fat milk.

Training for Sunday 11-8-09:

Back:

Wide Grip Lat Pulldowns: 4 sets, 1 set of 10 reps at 140lbs, 1 set of 8 reps at 150lbs, 1 set of 6 reps at 160lbs, 1 set of 10 reps at 140lbs.

Standing Straight Arm Pulldowns: 4 sets, 1 set of 10 reps at 60lbs, 1 set of 8 reps at 70lbs, 1 set of 6 reps at 80lbs, 1 set of 10 reps at 60lbs.

Close Grip Lat Pulldowns: 4 sets, 1 set of 10 reps at 130lbs, 1 set of 8 reps at 140lbs, 1 set of 6 reps at 150lbs, 1 set of 10 reps at 130lbs.

Wide Grip Pull Ups: 4 sets of 10 reps.

Hammer Strength Iso-Rows: 4 sets, 1 set of 10 reps at 125lbs, 1 set of 8 reps at 135lbs, 1 set of 6 reps at 145lbs, 1 set of 10 reps at 125lbs.

EZ-Bar Rows: 4 sets, 1 set of 10 reps at 80lbs, 1 set of 8 reps at 90lbs, 1 set of 6 reps at 100lbs, 1 set of 10 reps at 80lbs.

Seated Rows (Close Grip): 4 sets, 1 set of 10 reps at 140lbs, 1 set of 8 reps at 150lbs, 1 set of 6 reps at 160lbs, 1 set of 10 reps at 140lbs.

Lower Back Ext: 4 sets of 15 reps.

Definitely feeling that back soreness today..Felt like I worked the hell out of it last night. Had a real burst of energy after those first couple routines. Recovery time was also not that long either, usually about a minute or so. Tonight is legs so Tuesday will be a full day off for recovery as I'm sure I'm going to be beat! I've really upped the weight on the leg routines as this is what's going to get these mf'ers to grow. They've gotten a bit stronger over these past couple weeks so that makes me happy. Ok, time for me to eat and catch up on some emails. I'll be talking to you all soon.

Have a great day everyone,

Nick

[XNick EdgeX]

Originally Posted by Trying2Cut

Will i ever catch you at MacDonald ??? lol

I was there Halloween night with my wife before the party..but that was because she needed some fries and was craving them...

Originally Posted by styler

Nice thread. Subscribed*

Thanks bro!

Originally Posted by PyroEMT

Loving the journal Nick...just did one of your delt/trap workouts and man it was a killer. Had a great pump and the pain kicked in fast but I loved it. Nice work.

Thanks man! Glad you liked it! All about the pain!! Pain = Results. I've added some newer routines to my delt\trap day..You'll see it posted on Friday.

Originally Posted by atmanx5

when you write cup of brown rice, or half cup brown rice is it cooked or uncooked measurement?

That would be a cooked measurement.

[QUOTE=goddaloveme;371756571]

Originally Posted by Ernie-or-AB

My two cents on that is that is crazy! After working out is a good time to take in carbs but why eat junk. As you said about diet is everything. Why not have a bowl of oatmeal with some honey and berries instead of gummy bears?!?!? Juice would be okay I guess but I would opt for a good quality 100% fruit juice. Gatorade would be okay but again I think there are better choices. With something like oatmeal, honey and berries you will get some protein, fiber, quck carbs from honey and slow carbs from oatmeal. I would steer clear of candy, gummy bears and the like. I would choose healthy quick carbs like fruits and the like if you want to replenish glycogen levels.

I couldn't agree more! Eating candy and sugary juices after a hard workout is insane. Stick to what my boy listed above. It's healthier and you'll get plenty more out of it. You should check out Golden Gains by Controlled Labs, it's the key to post workout\recovery...Gives you everything you need after that hardcore session.

Originally Posted by r_y_a_n

hey man thanks for the add i have been tryin to get all the knowledge i can so i was wonderin if i could get some knowledge on some good fat burning exercises and if cardio how long do i do them for when training

All about the cardio and diet when trying to cut that fat. When cutting you tend to usually want to define your body as well this is when you go with higher reps usually 10-15 when hitting certain movements really working those muscles. Honestly though, in my opinion I would say about 80% of it all is diet and what you put into your body..What you put in your body shows on the outside.

Originally Posted by PyroEMT

Just wondering about how long a tub of White Flood lasts? Really thinking about getting some but the tub is really small so just wanted to make sure.

Yeah, I would say a month easily!..Maybe a bit longer..Like Pt said, a little goes a long way!

Originally Posted by PyroEMT

Oh cool i'll def check that one out. So all 3 of those can be stacked?

Yep! You can stack all 3!

[goddaloveme]

Nice to see you back in posting. You getting some more size on you? What is the weight like? Keep on smashin it!

[arody169]

Hey man, I was wondering. When you bulk, how high above maintenance do you go? Also, do you get a little softer as you bulk? Reason I ask is because I am currently bulking (only eating clean foods, as well) and while I am not getting fat, I am getting a little "soft" around the midsection. I can still see my abs, but it looks like there is a bit of excess something on top of em.

[XNick EdgeX]

Originally Posted by ajthomas

Nick, which supplements would you suggest? White Flood or Purple Wrath? Or both?

I'd definitely go with both and if you can do it throw some Green Mag into the mix! Can't go wrong with a solid stack like that!!

Originally Posted by Dracoy

Looks like you need a new shirt

Things pretty beat up, I got another one that's even worse! Faded and frayed up from the million washes..comfortable though!

Originally Posted by KrGAce

Hey Bro, how ya been! Haven't been around this site for a while, trying to get my own thing done. You doin well? Take care dude!

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

Been very good bro! Hittin it harder than ever and stayin busy! How are you bro? Been awhile..Hope things are well and you're still killin it in the gym!

Originally Posted by goddaloveme

I double checked and I was slightly off in my calculations the macros are actually:
DAILY TOTALS Protein:242.5 Carbs:219 Fat:60 Fiber:31.5 Calories:2386

What do you think? I am looking to get lower bodyfat from 8.5% where I am now. I would like to get to 6%. What percentage do you maintain and what do you think about my macros for reaching my goal. I know diet is like 80 percent of it so I really want to dial it in.

What up dude, thanks for hangin in there in me getting back to you bro..trying to get back to everyone in order. So looking at your macros\stats There's no doubt that you have done your research and are definitely on the right track..and yes, I would say, in my oinion of course that diet is around 80% of it all. There's no doubt that you can throw on some solid size while still staying very lean..I've done it, yes it takes time and yes you have to stay consistent and be very patient..but it can be done..It's the throwing on solid muscle and reducing bodyfat that's hard. You really have to know your body like the back of your hand. Your macros look great..but if you are looking to gain some more size you got to up those cals..You have to eat to grow. I was staying within the 2300-2500 mark for awhile and wasn't going anywhere..pretty much just maintaining..I was afraid to up certain things like fat and carbs thinking I was going to lose all my definition..Key is to up it all slowly and see how your body reacts..Up those cals up another 300-400, see what happens after awhile..if you feel you need to up it more in order to grow, do it..Keep those foods clean though. If you're looking to just mainly lower your bodyfat% hit that cardio and watch that fat intake as well as carb intake..Keep your protein high.

Hope that helps a bit dude and thanks again for you help and support in this thread.

Originally Posted by newguy08

Great Journal man...

Thanks dude!

Originally Posted by mp-qm

hey nick .. how you can eat all those meals and organize your time ??>> on work or school or college >>? .. i

I prep a lot of food before my day begins and sometimes the day before..If I'm eating steak or chicken for dinner, I'll throw on a couple extra breasts or another steak and eat it tomorrow for snack at work..I got a little fridge in my office litterally 3 feet away from me so I put all my meat and stuff in there. I also got a little cafe downstairs that serves sandwiches and things like that..I tell them how I want certain things like 2 breasts with no grease, or extra salt, just plain. or a turkey wrap instead of a sandwich..they know what I do and know how I have to keep my diet in check so they make what I want. I can uderstand how it might be difficult at school though..What you might want to do it bring a little mini cooler\lunchbox and throw some ice in there to keep you meat and other items cold..Yes that means you'll have to carry it around all day but you got to do what you got to do right?

[XNick EdgeX]

Diet:

6:45am-5 eggs(2 whole, 3 white), 1 cup of oatmeal, and a a scoop of Lean Pro in about 15oz's of water.

9:30am-A small Pure Protein bar, 15 almonds, and a Dannon Light and Fit yogurt with a cup of coffee.

12:00pm-A chicken wrap in a spinich tortilla with mustard and lettuce, a bowl of mixed fruit, and cup of tuna and a cup of cashews(no salt).

2:00pm- 1 8oz steak and a cup of rice.

4:00pm-1 cup of oatmeal with a 4oz chicken breast.

5:30pm-5 Green Bulge pills, 6 White Flood tabs, and 20oz's of Purple Wraath (intra-workout).

6:00-7:30pm-Triceps\Forearms.

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

8:30pm-1 pound of chicken breast and a cup of brown rice..

10:30pm-12 oz's of non fat milk.

Training for Wednesday 11-11-09:

Triceps:

Rope Extensions: 4 sets, 1 set of 10 at 100lbs, 1 set of 8 reps at 110lbs, 1 set of 6 reps at 120lbs, 1 set of 10 reps at 100lbs.

Rope Overhead Extensions: 4 sets, 1 set of 10 at 100lbs, 1 set of 8 reps at 110lbs, 1 set of 6 reps at 120lbs, 1 set of 10 reps at 100lbs.

Shortbar Pressdowns: 4 sets (Single Pulley), 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs, 1 set of 6 reps at 90lbs, 1 set of 10 reps at 70lbs.

Weighted Dip Machine: 4 sets, 1 set of 10 reps at 190lbs, 1 set of 8 reps at 205lbs, 1 set of 6 reps at 220lbs, 1 set of 10 reps at 190lbs.

DB Tri Extensions: 4 sets, 1 set of 10 at 55lbs, 1 set of 8 reps at 60lbs, 1 set of 6 reps at 65lbs, 1 set of 10 reps at 55lbs.

Skull Crushers with Close Grip Tricep Presses mixed in between: 4 sets, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs, 1 set of 6 reps at 90lbs, 1 set of 10 reps at 70lbs.

Forearms:

Wrist Curls: 4 sets of 20 reps at 50lbs.

Behind the Back Wrist Curls: 4 sets of 20 reps at 70lbs.

Real good day yesterday. Rest time in betweeen sets was on point and I went up in weight about 10lbs per set\routine..Still keeping it at a 10\8\6\10 rep regimen. Ran into a couple people I haven't seen in awhile at the gym last night, it's always good seeing people you haven't seen in awhile. Got delts, traps and abs tonight..should be an intense one, try to keep all my sessions intense..really helps get you through..specially when you have that music blastin through your ears. Ok, I gotta get back to work..I'll be back on here tomorrow following up and answering some more questions.

Have a great rest of the day everyone,

Nick

[mad426]

im sure its been asked before, but what do you listen to at the gym to keep your blood boiling? im looking for either some hard rock or rap, whatre you rocking when you lift heavy?

[Beni182]

Originally Posted by mad426

im sure its been asked before, but what do you listen to at the gym to keep your blood boiling? im looking for either some hard rock or rap, whatre you rocking when you lift heavy?

I believe his favorite band was August Burns Red....but maybe it has changed.

Maybe he rocks to Mozart now.


Keep up the hard work Nick

[dh_biker]

Originally Posted by mad426

im sure its been asked before, but what do you listen to at the gym to keep your blood boiling? im looking for either some hard rock or rap, whatre you rocking when you lift heavy?

lil wayne - sky is the limit, that song gets me pumped
also anything by avenged is good

[XNick EdgeX]

Diet:

6:45am-Bowl of Kashi Go Lean 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.

9:15am-Pure Protein bar, a Dannon Light and Fit Yogurt, and a cup of coffee.

12:00pm-A chicken wrap in a spinich tortilla with mustard and lettuce, a bowl of mixed fruit, 15 almonds and a cup of tuna on the side with lemon..

2:00pm-12oz's of chicken breast with a half cup of rice.

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

5:30pm-6 White Flood Tablets, and 5 Green Bulge pills.

6:00pm-7:30pm-Biceps and abs, 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-1 HUGE steak about 1 pound of top sirloin cullote, with a medium sweet potato, with 3 Orange Triad pills.

10:00pm-12oz's of non fat milk.

Training for Friday 11-13-09:

Biceps:

EZ Bar Curls: 4 sets, 1 set of 10 reps at 75lbs, 1 set of 8 reps at 80lbs, 1 set of 6 reps at 85lbs, 1 set of 10 reps at 75lbs.

Shortbar Cable Curls: 4 sets, 1 set of 10 reps at 100lbs, 1 set of 8 reps at 110lbs, 1 set of 6 reps at 120lbs, 1 set of 10 reps at 100lbs.

Isolation Curls (Seated): 4 sets, 1 set of 10 reps at 45lbs, 1 set of 8 reps at 55lbs, 1 set of 6 reps at 65lbs, 1 set of 10 reps at 45lbs.

Standing Cable Curls (Head Squishers): 4 sets, 1 set of 10 reps at 40lbs, 1 set of 8 reps at 45lbs, 1 set of 6 reps at 50lbs, 1 set of 10 reps at 40lbs.

DB Hammer Curls: 4 sets, 1 set of 10 reps at 35lbs, 1 set of 8 reps at 40lbs, 1 set of 6 reps at 45lbs, 1 set of 10 reps at 35lbs.

Rope Hammers: 4 sets, 1 set of 10 reps at 95lbs, 1 set of 8 reps at 100lbs, 1 set of 6 reps at 110lbs, 1 set of 10 reps at 95lbs.

Abs:

Leg Lifts: 3 sets of 20 reps.

Decline Crunches: 3 sets of 30 reps.

Machine Crunches: 3 sets of 30 reps at 70lbs.

I love hittin the gym of Friday nights because it's always empty. Had a bit of a headache early on in the day but took a couple Advil and worked past it, by the time 6:00 came I was ready to hit the gym. Had today off from work and the gym and enjoyed it with my wife and family, been awhile since we had a day off together and rarely ever do. So we try to take advantage and spend as much time together as possible. It's back at it tomorrow with a chest session, and I'm looking forward to it!

Nick

[mad426]

how is it possible that you weight less than 170? that seems impossible to me considering your size