Bnizzle : 2011 - My Time To Shine!

[nwskier]

how were the intervals today? haha

had a chance to take a look at the progress pics. quads and hamstring definition/size is damn solid. as you said, arms are also pretty solid and grow like weeds when you hit them.

great work man!

[nwskier]

new page bumpz

12-28-10 HIIT Cardio

morning weight : 171.0lbs

HIIT Elliptical
10 min warm up
15 intervals - 15 sec all out, 45 sec recovery
10 min cool down

nutrition



misc.
I have been getting some really good, deep sleep the past few days. Apparently I really needed it! I definitely had to dig deep and push myself to get those intervals in. They were just NOT happening today lol. Sucked it up and got it done. I have to do some grocery shopping and have been really craving lima beans lately. Why? I don't know lol. So I'm going to pick some of those up and head off to train a few clients at the studio. Also made some fudge over the holidays, so I'm going to bring a couple chunks in for the other trainers. Looking forward to training some back at my new gym tomorrow

[Bnizzle163]

12-29-10 Back/Traps

morning weight : 169.0 - new low

sumo deadlifts
365x6
375x5
335x7 - beat all my lifts last power day

db rows
110x7/7
110x6/6 - wasn't feeling these today

pull ups
+25x7
+25x6
+25x5
bwx8

smith machine shrugs
315x6
315x6
225x12 - too light

nutrition



misc.
Beat last power day on sumos big time. They felt good. When I was doing DB rows, my right glute cramped up and it just wouldn't let go lol. Then I decided to hit some pull ups and they felt great. Also got Sarah a membership today at cardinal. Now we can do HIIT together (she hates it lol). I ordered a 2lb of dymatize's new s'mores flavor protein. Really stoked about that. Also ordered some ON chocolate pb casein to make some sludge with my pb2. Pretty excited lol. Only have a few clients today, so I'll get some gf time in while she's still on break and get some reading done. MISS cardio tomorrow!

[bwelch1985]

damn strong workout man. i'm focusing on sumo deads as well....great exercise. where do find the most soreness from sumos? they seem to demolish my inner thighs (adductors?) and glutes.

[Bnizzle163]

damn strong workout man. i'm focusing on sumo deads as well....great exercise. where do find the most soreness from sumos? they seem to demolish my inner thighs (adductors?) and glutes.

Thanks! I love sumo's. Pretty new to the exercise myself, but I've noticed them to work the inner thighs as well as my low/mid back. I definitely feel them a bit in my lower lats and traps as well. I don't think I'll conventional dead again after doing these. Safer and more effective IMO.

[CklueD]

Something is wrong here. You're dropping weight and also killing your workouts! Crazy man. Great work!

[Bnizzle163]

12-30-10 MISS Cardio

morning weight : 169.5 - looking good

MISS 500 cal burn Precor EFX
500 cals in 35:14

nutrition



misc.
A new low weight wise yesterday and tying my previous low today. Not bad. I also saw some pretty decent vascularity in my lower ab region last night and some in my left quad this morning. Things are starting to tighten up nicely . Sarah killed it on cardio with me today. She ended up getting 400 cals in about 38 mins, so I was definitely proud of her. She was rather annoyed at how much better my cardio has gotten though lol. Tomorrow is NYE! The gf's fam is having people over, so we're probably just going to chill there. Sarah was considering us going out, but she has to work early on Saturday, so we'll probably just relax with the fam. Shoulders tomorrow! Everyone have a fun and save New Years!

[Bnizzle163]

Something is wrong here. You're dropping weight and also killing your workouts! Crazy man. Great work!

Someone call a doctor! Wait a sec... aren't you a student doctor?

[deltpecx]

the 160's are here! The wait has ended!

Nice DLing and shrugging too!

[Bnizzle163]

the 160's are here! The wait has ended!

Nice DLing and shrugging too!

I hope I stay in the 160's now lol.

Thanks, I love DL's!

[tsajdak]

Thanks! I love sumo's. Pretty new to the exercise myself, but I've noticed them to work the inner thighs as well as my low/mid back. I definitely feel them a bit in my lower lats and traps as well. I don't think I'll conventional dead again after doing these. Safer and more effective IMO.

I've just started doing sumo DL's as well not long ago. They seem to really crush my glutes and lower back. I haven't really felt it in my inner thighs though, am I doing something wrong? They do feel much better and safer IMO compared to conventional DL's.

[Bnizzle163]

I've just started doing sumo DL's as well not long ago. They seem to really crush my glutes and lower back. I haven't really felt it in my inner thighs though, am I doing something wrong? They do feel much better and safer IMO compared to conventional DL's.

It would be hard to say without seeing a vid of you doing the lift. I point my toes out slightly and go with a pretty wide stance. I definitely feel it in my lower back and glutes too.

[goddaloveme]

Stubbed!

[Bnizzle163]

12-31-10 Shoulders/Tri's power

morning weight : 169.5lbs - staying in the 160's!

seated db military
75'sx7
75'sx8

smith behind the head bb military
185x4
165x6

db laterals
45'sx8
50'sx6

cable 1 arm laterals
25x8/8

skulls
90x10 - too light
100x6

smith close grip bench
185x8
205x6

nutrition



misc.
Last workout of 2010! Did not get much sleep last night. Tons of tossing and turning. I weighed myself this morning, then about 20 mins later I dropped a stanley steamer, so I'm hoping to hit a new low tomorrow morning lol. Tomorrow starts a deload for me as well as a refeed . I don't work today so Sarah and I are hitting up Trader Joe's to grab some groceries. I tracked my bb.com package and my ON Casein and Dymatize S'mores should be coming today. Going to make some sludge tonight with the pb chocolate casein. Can't wait!!! Made something real tasty a few times, and just thought I would share :

low carb pb choco pancakes
32g. carbquick
90g. egg white
90g. ff cottage cheese ------------> combined into pancake batter
1 scoop dymatize choc.
1tblsp walden farms choc syrup

cook on hot griddle and top with pb or pb 2. and enjoy

Stubbed!

Glad to have ya bro!

[JeremyLeon]

Sinatra, Dean Martin, Sammy Davis, Bobby Darin, Johnny Cash, etc

how about a crossbreed of classical X electro

[Quelly]

Stubbed!

did you hurt your toe matt?

[goddaloveme]

did you hurt your toe matt?

LOL! Cute

[nwskier]

nice presses man! def got the hundo for skulls next time for both sets. strong laterals too. you're weren't kidding about the low volume workouts either

happy new years!

[Bnizzle163]

1-1-11 Week # 7 Legs - Deload

morning weight : 169.5lbs

angled leg press
5ppsx10 - 2 sets

leg extension
180x10 - 2 sets

lying leg curl
120x10

seated calf raise
90x12 - 2 sets

nutrition - refeed!



misc.
Bad nights sleep again. I can tell my body needs this deload. Everything is pretty beat up, and I'm pretty sure my body will be thankful for this little recovery phase. Trying to get used to the new equipment at the new gym. Everything is different, so I'm sure my weights will vary. Decided not to squat or dead this week. Leg presses felt pretty heavy lol. Everything was very controlled with a moderate tempo. Took me about 25 minutes lol. There was absolutely NO ONE at the gym. Just like 2 guys and 1 girl. The front desk girl looked hung over big time haha. It also dropped from about 55 degrees last night to about 20 this morning. Burr!!! GF is at work so going to catch up on some cooking and reading. Hope everyone had a happy new year!

[Bnizzle163]

how about a crossbreed of classical X electro

Interesting... very interesting.

did you hurt your toe matt?

LOL! Cute

You've got to be more careful walking into my thread. I am not liable for any injuries that may occur while viewing my training journal.

nice presses man! def got the hundo for skulls next time for both sets. strong laterals too. you're weren't kidding about the low volume workouts either

happy new years!

Thanks sir! Definitely low volume, but to the point!

Happy New Year to you as well!

[Blazed]

You are gonna look freakin amazing man, I wanna see you in the 150's lookin like you got no skin hahaha.

[Bnizzle163]

You are gonna look freakin amazing man, I wanna see you in the 150's lookin like you got no skin hahaha.

I cannot remember the last time I weighed under 168 even. I can only imagine what I'm going to look like in the 150's .

[Quelly]

i bet that workout took like 30 minutes lol, fun fun deloads

[FATHER FLEX]

i bet that workout took like 30 minutes lol, fun fun deloads

LOL! Cardio sessions end up being longer than workouts sometimes.

[JeremyLeon]

It would be hard to say without seeing a vid of you doing the lift. I point my toes out slightly and go with a pretty wide stance. I definitely feel it in my lower back and glutes too.

started hitting the sumos also.. definitely a sick exercise. slight knee bend and like u say toes out slightly should help w inner thigh

[Bnizzle163]

i bet that workout took like 30 minutes lol, fun fun deloads

LOL! Cardio sessions end up being longer than workouts sometimes.

Lol. I was at the gym a whole 28 minutes. That's with taking a pee and rinsing my face off in the locker room.

started hitting the sumos also.. definitely a sick exercise. slight knee bend and like u say toes out slightly should help w inner thigh

I simply love sumos now. My shins hate them though. They're all kinds of scraped up lol

[Bnizzle163]

1-2-11 MISS Cardio

morning weight : 170.0 - lowest weigh in after a refeed

500 cal burn MISS Precor EFX
500 cal in 33:58 - shattered my best time

nutrition



misc.
Killed it today on cardio! I got 7 hours of DEEP sleep last night. First time in a while that I've slept that long without waking up once. Feels good. Picked up these fat free low cal/high fiber tortilla's the other day and I am about to make a beef taco. I'm really excited lol. Going to have a hebrew national low fat hot dog on the side. Meal of champions! Looking forward to watching some football. Also reading a new book while waiting for the next in the series of the liveship traders by Robin Hobb to arrive at my gf's work. I get 30% off .
This is going to be a quick read :

[bballbrett5]

honestly that meal does sound fantastic

[Bnizzle163]

honestly that meal does sound fantastic

It was really good. topped it with ff refried beans, trader joe's salsa and fat free cheddar. I want another one lol.

[Quelly]

I simply love sumos now. My shins hate them though. They're all kinds of scraped up lol

shin guards dude