My Log

**NCK MIZ** · 06-25-2008, 07:58 AM

Need something to keep track of my workouts and diet intake, so I will be writing a log.

Monday workout:
Chest:
Incline BB Bench: 135x15, 185x12, 225x12, 275x6, 315x3
Decline BB Bench: 225x12, 275x10, 315x6, 365x2---225x12
Incline DB Flyes: 45x12, 55x10, 65x8, 75x6
Cable Flyes: 50x15, 60x12, 60x12, 60x12
15 minutes of cardio at 140 BPM

Tuesday off, I will start keeping track of my diet too.

**NCK MIZ** · 06-25-2008, 07:59 AM

10:30 AM: 50g P 45g C 12g F
12:30-1:30 PM: Workout:
Back:
Seated Hammer Strength Rows: 90x15, 180x12, 230x8, 250x6 (just count the weights)
T-Bar Rows (Wide Grip Supersetted with Close Grip): 90x12--90x12, 135x10--135x6, 160x10--135x6
Lat Pulldowns (Wide Grip Overhand Supersetted with Reverse Close Grip): 125x15--100x12, 150x12--125x12, 200x10--150x8, 225x6--150x6
Lat Pullovers: 50x12, 50x12,
Hyper Extensions: BWx12, BWx12
Traps:
Cable Shrugs: 100x15, 120x15, 140x12, 160x10, 120x10
15 Minutes of Cardio on treadmill: 1.10 miles (says I burned 185 calories)
2:00 PM: 60g P 45g C 5g F
4:15 PM: 48g P 35g C 15g F
7:30 PM: 45g P 50g C 8g F

Totals so far: 203g P 175g C 40g F

**NCK MIZ** · 06-26-2008, 08:06 AM

finished up Wednesday like this:

8:30-9:00 PM: walk my dog

9:30 PM: 30g P 35g C 20g F

12:45 AM: 50g P 15g C 0g F

Totals: 283g P 225g C 60g F

**NCK MIZ** · 06-29-2008, 08:05 AM

30 minutes worth of cardio, 430 calories

walked my dog for 30 minutes

ate roughly: 280g P 225g C 60g F

**NCK MIZ** · 06-29-2008, 08:11 AM

Shoulders:
Side DB Laterals: 20x15, 30x15, 35x12, 45x6, 30x10
DB Arnolds: 35x15, 45x15, 50x12, 50x12
Incline Reverse Flyes: 25x15, 25x15, 30x12, 30x12
Triple Set (Side Laterals--Front Raises--Bent Reverse Flyes): 20x7--20x7--20x7 (for 3 sets)
15 minutes of cardio: burned 230 calories

Ate roughly: 280g P 250g C 80g F

walked about 3-4 miles at Aquatica

**NCK MIZ** · 06-29-2008, 08:18 AM

10:15 AM: 55g P 45g C 12g F

11-12:15: Workout:
Arms:
Alternating DB Curls: 20x15, 30x12, 40x10, 50x8
DB Preacher Curls: 35x10, 35x10, 35x10
Cable Curls: 50x15, 60x12, 70x12
Hammer Curls: 35x12, 35x12, 35x12
Tricep Pushdowns: 60x20, 70x15, 80x15, 90x12
DB Skull Crushers: 35x12, 40x10, 40x10, 35x10
1 Arm DB Extensions: 35x15, 40x12, 40x12, 45x10
15 minutes of cardio: 145 BPM

12:30 PM: 60g P 20g C 3g F

3:30 PM: 47g P 35g C 12g F

6:15-6:30: Walked my dog

6:35 PM: 30g P 35g C 9g F

9:30 PM: 38g P 80g C 20g F

12:30 AM: 50g P 15g C 3g F

Totals: 280g P 230g C 60g F

**NCK MIZ** · 07-07-2008, 01:07 PM

10:45 AM: 50g P 45g C 11g F

11:45-12:30 PM: played tennis

1:30 PM: 48g P 30g C 14g F

4:30 PM: 32g P 25g C 13g F

totals so far: 130g P 100g C 38g F

**NCK MIZ** · 07-08-2008, 03:16 PM

6:30 - 7:30 PM:

Workout:

BB Bench Press: 135x15, 225x15, 275x6, 315x5, 225x10, 225x8 ( 3 seconds down, 3 seconds up for last two sets, hard as hell)
DB Flyes: 45x15, 45x12, 45x12, 45x10
Cable Flyes: 45x15, 50x15, 50x15, 50x15
Machine Incline Press: 150x15, 170x12, 150x12, 130x12
Push Ups: BWx15, BWx10, BWx6 (slow and controlled)

20 minutes of cardio @ 140 BPM

8:00 PM: 60g P 60g C 5g F

10:00 PM: 40g P 30g C 10g F

12:45 AM: 50g P 15g C 8g F

Totals: 280g P 210g C 60g F

**NCK MIZ** · 07-08-2008, 03:21 PM

10:45 AM: 56g P 45g C 12g F
1:45 PM: 44g P 50g C 11g F

4-5 PM: Workout: 25g BCAA 5 scoops Xtend

Machine Squat (Legs out and feet close together like a sissy squat): 140x15, 180x15, 220x15, 260x12
Leg Extensions (1st ten slow and controlled with a squeeze at the top, last 5 burn out): 100x15, 120x15, 140x15, 160x15
Leg Press: 265x15, 305x15, 325x15, 345x12
Leg Curls: 90x15, 110x12, 130x10
Seated Calf Raises: 150x20, 250x20, 290x15, 310x15, 330x15, 250x6, 150x10

Cardio: 15 minutes @ 140 BPM

5:30 PM: 60g P 50g C 5g F

7:45 PM: 45g P 20g C 14g F

Totals so far: 225g P 165g C 42g F

**NCK MIZ** · 07-09-2008, 02:38 PM

11:15 AM: 55g P 35g C 3g F

2:00 PM: 45g P 45g C 15g F

3:30-4:30 PM: Workout: 20g BCAA (4 scoops Xtend)

Incline Bench DB Rows: 25x20, 35x15, 40x15, 50x15, 50x15
Wide Grip Lat Pulldowns/Reverse Grip Lat Pulldowns: 120x15/120x10, 150x12 /120x10, 180x12/120x10, 150x12/120x10
Wide Grip Cable Rows: 120x15, 150x15, 180x15, 150x15, 120x15,
Close Grip Cable Rows: 120x15, 150x15, 180x12, 100x12, 80x12
DB Shrugs: 50x15, 35x15, 35x15,
Machine Shrugs: 120x15, 120x12

20 minutes cardio on treadmill: 235 calories

5:00 PM: 60g P 50g C 5g F

Totals so far: 180g P 130g C 23g F

**NCK MIZ** · 07-11-2008, 09:23 PM

7/11/08

10:30 AM: 56g P 45g C 12g F

12:15-1:30 PM: Workout: 20g BCAA (Xtend)

BB Shoulder Press: 135x15, 185x12, 225x8 (last 2 reps forced), 185x10, 135x15
DB Side Laterals: 30x15, 35x12, 35x12, 40x10, 45x8
Bent Reverse Flyes: 25x12, 25x12, 25x10, 25x10
Freemotion Cable Shoulder Press: 90x15, 100x15, 100x15, 90x15
Machine Side Laterals: 90x15, 100x15, 70x15, 50x15
Machine Reverse Flyes: 80x15, 90x15, 90x15

Cardio 20 minutes @ 135 BPM.

2:00 PM: 57g P 55g C 5g F

4:30 PM: 42g P 35g C 19g F

7:30 PM: 45g P 35g C 14g F

9:30-10 PM: 30 minute walk with Dog

10:15 PM: 38g P 10g C 7.5g F

12:30 AM: 52g P 20g C 7g F

Totals: 300g P 200g C 65g F

**NCK MIZ** · 07-12-2008, 02:34 PM

7/12/08 Carb Refeed Day

10:30 AM: 37g P 62g C 10g F

1:15 PM: 28g P 51g C 13g F

3-4 PM: Workout: 20g BCAA (Xtend)
Arms:
Seated DB Curls: 40x12, 45x10, 45x8, 50x6?40x4
Standing Preacher Curls: 75x12, 95x10, 95x10, 95x10
Freemotion Tricep Press: 60x20, 80x15, 100x12,
Reverse Grip Smith Bench: 135x15, 185x15, 225x12, 275x5, 225x8, 135x10
Incline DB Curls: 35x12, 35x10, 35x8, 35x8
Machine Preacher Curls: 70x12, 70x10, 60x10, 50x10
Rope Pushdowns: 4 sets: 15, 12, 12, 12
Dips: BWx15, BWx15, BWx12

Calf Raises: 140x15, 140x15, 140x12

20 minutes cardio @ 135 BPM.

4:30 PM: 50g P 80g C 8g F

totals so far: 135g P 193g C 31g F

**NCK MIZ** · 12-01-2008, 08:05 PM

10:00 AM: 55g P 25g C 16g F

1:00 PM: 45g P 50g C 14g F

5:30 PM: 60g P 65g C 30g F

6:30 PM-:730 PM: Workout: 15g BCAA 10g WPH
Back:
WideGrip Pullups: BWx8, BWx6, BWx6
Hammer Grip Pullups: BWx8, BWx6, BWx6
Cable Rows: 150x12, 190x10, 225x10
Incline Bench DB Rows: 50x12, 50x12, 50x12
Machine Pulldowns: 150x12, 190x10, 210x10
Bent DB Rows: 35x12, 50x12

Cardio: 10 minutes: 130 calories

8:00 PM: 70g P 60g C 20g F

11:30 PM: 50g P 30g C 15g F

Totals: 280g P 230g C 95g F

**NCK MIZ** · 12-02-2008, 08:08 PM

7:45 AM: 54g P 30g C 12g F

11:30 AM: 40g P 25g C 8g F

1:45 PM: 45g P 50g C 14g F

3:30-4:30 PM: Workout: 10g WPH 15g BCAA
Chest:
BB Bench: 135x12, 185x6, 225x3, 275x3, 315x3, 335x1, 315x2, 225x18
BB Incline Bench: 135x12, 185x6, 225x6, 225x5
Incline Flyes: 45x12, 50x10, 55x10, 55x10
Flat DB Flyes: 45x12, 35x12, 35x12, 35x12,
Pushups: BWx20
Cardio: 10 minutes: 140 calories burned

5:00 PM: 40g P 50g C 5g F

5:15-5:45 PM: Walk Dog

7:45 PM: 30g P 50g C 25g F

10:45 PM: 22g P 25g C 14g F

12:30 AM: 44g P 20g C 12g F

Totals: 300g P 250g C 90g F

**NCK MIZ** · 12-05-2008, 12:46 PM

Thursday: Legs

10:00 AM: 55g P 25g C 16g F

11:30 AM: 2g P 22g C 0g F

1:30 PM: 42g P 50g C 14g F

3:45 PM: 26g P 15g C 10g F

4:45-5:45 PM: Workout: 10g WPH 15g BCAA
Legs:
Leg Press: 150x15, 130x12 (1 Leg), 130x12 (l Leg), 150x12 (1 Leg), 270x15
DB Lunges: 35x12, 40x12, 40x12
DB SLDL: 50x15, 50x15, 50x15
Calf Presses: 150x30, 170x30, 210x30
Abs:
Incline SitUps: BWx15, BWx15, BWx15
Incline Leg Raises: BWx12, BWx12, BWx12

6:00 PM: 55g P 40g C 5g F

6:15-6:45: Walk Dog

8:15 PM: 35g P 50g C 15g F

9:00 PM: 5g P 22g C 5g F

10:00 PM: 10g P 8g C 6g F

2:00 AM: 45g P 20g C 12g F

Totals: 300g P 252g C 83g F

**NCK MIZ** · 12-06-2008, 08:14 AM

Friday: Carb Refeed: Arms

10:00 AM: 35g P 80g C 9g F

1:30 PM: 30g P 65g C 9g F

4:30 PM: 30g P 75g C 2g F

6-7 PM: Workout: 15g BCAA 5g WPH 25g C (1 scoop Gatorade)
Arms:
Bis:
Cable Curls: 70x15, 110x10, 130x10, 150x10
Alternating DB Curls: 40x10, 45x10, 45x10
Concentration Curls: 25x10, 25x10, 25x10
Tris:
Rope Extensions: 90x15, 110x10, 130x10, 130x10
DB Skull Crushers : 35x10, 35x10, 35x10
1 Arm DB Extensions: 40x10, 40x10, 40x10
Cardio: 15 Minutes: 205 calories burned

7:15 PM: 45g P 70g C 3g F

9:15 PM: 35g P 70g C 15g F

12:45 AM: 35g P 25g C 10g F

Totals: 230g P 410g C 48g F

**NCK MIZ** · 12-06-2008, 03:01 PM

Saturday: Shoulders:

10:30 AM: 56g P 50g C 12g F

12-1 PM: Workout: 15g BCAA 10g WPH
Shoulders:
Hammer Strength Shoulder Press: 100x15, 190x10, 240x8, 280x6, 300x6
DB Side Laterals (Very Strict): 20x10, 25x10, 30x8, 30x8
Machine Reverse Flyes: 100x12, 110x12, 120x10
DB Raises: 25x12, 25x12
Seated DB Side Laterals: 20x10, 20x10
DB Reverse Flyes (Seated): 20x8
BB Upright Rows: 80x10, 90x10, 90x10
Seated DB Shrugs: 50x12, 50x12, 50x12

1:15 PM: 50g P 50g C 5g F

4:15 PM: 45g P 70g C 8g F

Totals so far: 176g P 170g C 25g F

**NCK MIZ** · 12-08-2008, 11:36 AM

Did abs and 15 minutes of cardio

ate roughly 3,000 calories, 260g P 250g C 100g F

**NCK MIZ** · 12-08-2008, 11:44 AM

I am switching my workout, it will be similar to Tommy's, 5 day split
Monday-Upper Power
Tuesday- Lower Power
Wednesday-Off
Thursday-Chest/Arms Hypertrophy
Friday-Back/Shoulders Hypertrophy
Saturday-Legs Hypertrophy

10:30 AM: 55g P 40g C 17g F

12:30-1:30 Workout: 10g WPH 15g BCAA
BB Bench 70%
WU; 135x12, 185x8
WS 225(5x5)
Incline DB Flyes:
55x8, 65x8, 70x8
BB Rows 70%
WU135x6
WS: 205 (5x5)
Pullups:
BWx8, BWx8, BWx6
BB Shoulder Press: 70%
135x5, 165(4x5)
Incline DB Reverse Flyes:
35x8, 35x8, 35x8
BB Curls 70%
95 (3x5)
DB Curls:
35x8, 35x8
EZ Bar Skull Crushers: 70%
75x5, 95x5, 95x5
Rope Pushdowns: 2 sets of 8
Cable Shrugs:
160x5, 200x5, 200x5, 140x5

1:45 PM: 52g P 50g C 5g F

Totals so far: 133g P 90g C 22g F

**NCK MIZ** · 12-10-2008, 02:36 PM

Actually took today off. I had my Advanced Research Methods 3 Final, I hate Structural Equation Modeling!!! I studied for that all morning and I had my Industrial Psychology-II Final today, so after I took my methods final I studied for that all night.

Here were my total macros: 275g Protein 225g Carbs 90g Fat 2,800 calories.

**NCK MIZ** · 12-10-2008, 02:38 PM

Also taking today off, I will just do legs once this week.

Macros thus far:

7:00 AM: 55g P 50g C 13g F

10:00 AM: 52g P 15g C 7g F

2:00 PM: 33g P 50g C 15g F

Totals thus far: 140g P 115g C 35g F

**NCK MIZ** · 12-11-2008, 12:18 PM

12:00 PM: 56g P 45g C 12g F

1:45-2:45 PM: Workout: 15g BCAA 10g WPH

Incline DB Press (60 degree angle): 50x12, 75x12, 90x12, 100x10
Decline CG BB: 185x12, 205x10, 225x8
Flat BB: 225x8, 185x10
Preacher Curls supersetted with Overhead French Press: 75x12--75x12, 85x10--85x12, 95x10--95x12
Pushdowns supersetted with DB Hammer Curls: 72.5x12--30x12, 80x12--30x12, 87.5x12--30x10
Cable Flyes: 50x12, 60x12, 60x12
BB Curls supersetted with Dips: 70x10--BWx12, 70x8--BWx12, 60x10--BWx12

3:15 PM: 55g P 50g C 6g F

5:30 PM: 45g P 65g C 24g F

8:30 PM: 45g P 55g C 18g F

10:30 PM: 29g P 15g C 15g F

1:15 AM: 45g P 20g C 15g F

Totals: 300g P 250g C 90g F 3000 calories

**NCK MIZ** · 12-11-2008, 12:41 PM

I wanted to also add I am running Advanced Muscle Science Dienedrone. I have been running this at 100mg a day, since Sunday. Split into two doses, one with breakfast and 1 at about 4-6 PM.

I weighed 205.2 Sunday morning, I am going for a lean bulk the next 4 weeks. I would like to end the Dienedrone cycle at 210-212 while slighly lowering my bodyfat.

**NCK MIZ** · 12-12-2008, 10:55 AM

Morning Weight: 211.2

10:30 AM: 35g P 65g C 8g F

12:30-1:30 PM: Workout: 10g BCAA 5g WPH 25g glucose (gatoraide)
DB Shoulder Press supersetted with DB Side Laterals:
65x12--25x12
75x10--25x10
85x10--25x10
DB Rows supersetted with DB Arnold Presses:
85x12--40x12
95x12--45x10
100x10--45x10
WideGrip Pulldowns supersetted with Cable Shrugs:
160x12--120x15
180x10--120x15
Reverse CloseGrip Pulldowns supersetted with DB Upright Rows:
125x12--25x15
137.5x30x12
T-Bar Rows:
100x12
100x12
Cardio: 10 Minutes 3.8 MPH @4% Incline

2:00 PM: 40g P 80g C 6g F

4:00 PM: 32g P 85g C 6g F

6:45 PM: 35g P 62g C 11g F

Totals so far: 157g P 317g C 31g F

**NCK MIZ** · 12-14-2008, 10:12 AM

Did leg hypertrophy, nothing too special just worked out at my apartment gym, some high rep leg presses supersetted with DB SLDL and some DB lunges....

Was at about 240g P 225g C 70g F and then I had a massive Taco Bell meal, so I probably ended up at about 300g P 325g C 120g F That was my cheat meal for the week...

**NCK MIZ** · 12-14-2008, 10:15 AM

This is my off day I will be doing cardio and abs today..

I have been on Dienedrone for a week and have not changed my diet at all from the last 2 weeks and have gone from 205.2 to 216.8 in a week. I realize this is water weight, however my muscles are a lot fuller

11:00 AM: 15g P 2g C 1g F

11:30 AM: 40g P 43g C 11g F

2:00 PM: 48g P 25g C 14g F

5:00 PM: 43g P 42g C 21g F

5:30-6:30 PM: Workout:

20 minutes cardio: burned 250 calories

Abs:
Incline Sit-Ups: BWx15, BWx15, BWx10
Leg Crunches: 3 Sets of 15
Cable Crunches: 130x15, 150x15

7:45 PM: 44g P 75g C 18g F

10:00 PM: 45g P 20g C 12g F

Totals so far: 235g P 207g P 77g F

**Addict3d** · 12-14-2008, 10:36 AM

Sick numbers bro keep it up

**NCK MIZ** · 12-14-2008, 11:12 AM

Originally Posted by Addict3d

Sick numbers bro keep it up

Thanks bro, will do!

**NCK MIZ** · 12-15-2008, 03:38 PM

9:30 AM: 55g P 40g C 12g F

11:30-12:30 PM: Workout 80%: 15g BCAA 10g WPH 15g C
BB Bench:
255 (5x5)
Incline DB Flyes:
65x12, 65x10, 65x8

BB Rows:
135x5
225x5
235 (3x5)

Pullups:
BWx8
BWx6

BB Shoulder Press:
135x5
185 (4x5)

Incline DB Reverse Flyes:
35s (3x10)

Smith Shrugs:
225x5
295 (4x5)

BB Curls:
105 (3x5)

DB Curls:
35s (2x10)

Skullcrushers:
105 (3x5)

Pushdowns:
67.5x12
75x12

1:00 PM:
50g P 50g C 6g F

4:00 PM: 50g P 60g C 20g F

Totals so far: 180g P 165g C 38g F

**NCK MIZ** · 12-16-2008, 08:14 PM

10:00 AM: 55g P 40g C 12g F

12:30-1:30 PM: Workout 80%: 15g BCAA 5g WPH 15g C
BB Squats:
135x6
225x5
275x5
295x5
295x5
295x5
Leg Extensions:
190x10
230x10
SLDL:
135x5
225x5 (4 Sets)
Lying Leg Curls:
120x10
140x8
Seated Calf Presses:
250x8
310x8
350x8
350x8
Standing Calf Presses:
200x8
220x8
240x8
240x8

1:45 PM: 50g P 45g C 5g F

4:00 PM: 40g P 30g C 11g F

7:00 PM: 60g P 80g C 25g F

9:00 PM: 8g P 20g C 25g F

12:30 AM: 55g P 25g C 15g F

Totals: 290g P 255g C 93g F

Thread: My Log

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My Log

Wednesday - Back

Thursday

Friday

Saturday

Monday - Chest

Monday cont.

Tuesday - Legs

Wednesday - Back

Friday- Shoulders

Saturday- Arms

Monday-Back

Tuesday-Chest

Thursday-Legs

Friday-Arms

Saturday-Shoulders

Sunday- Off

Monday-Upper Power

Tuesday-Upper Body Power

Wednesday-Off

Thursday: Chest/Arms Hypertrophy

Friday-Shoulders/Traps/Back Hypertrophy

Saturday-Legs Hypertrophy

Sunday-Cardio/Abs

Monday- Upper Body Power

Tuesday-Lower Body Power

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