Good squats and deads man, form looks perfect besides that little imperfection the deads.
Just keep on eating man, you are damm lean right now so you could get away with gaining 2 pounds a week for a couple of months. And don't think about cutting until you are 175+ at your height brah.
You playing any sports this spring?
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Thread: Nick's bulk to a healthier me
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03-21-2010, 07:13 PM #1621
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03-21-2010, 08:49 PM #1622
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03-22-2010, 04:43 AM #1623
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03-22-2010, 04:50 AM #1624
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03-22-2010, 01:46 PM #1625
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
thanks a TON man! and you are right, probably won't cut. was just thinking about it
well, since smolov is basically overtraining but controlled i will probably be looking for 0.8 pounds per week AT LEAST to provide as much nutrients to my poor legs as possible lol
i agree. i'll take a picture of it later or something. funny thing is i didn't know until this winter that my school has a gym with the same exact machine lol, sadly it's all beat up because people don't respect equipment.
it's awesome
forgot, that sub had feta cheese on it and mmmmm i forgot how much i like that stuff. think i'll buy some
going to hit upper body now, then cardio as usual and going out to eat at the Azorean again tonight i'll get a pretty healthy option. i don't see a problem with doing this a few nights a week so long as i monitor how it affects me in the mirror
will upload later tonight!
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03-22-2010, 01:51 PM #1626
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03-22-2010, 06:00 PM #1627
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03-22-2010, 06:03 PM #1628
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03-22-2010, 06:08 PM #1629
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
upper #1
flat bench - 90x5x5
all felt great!
flat fly - 35's x 5
standing MP - 55x5 (3 sets) 60x6
new grip is god, never felt delts like this
standing side laterals - 15's x 20, 20's x 8 -- i'm sure that's a PR--
pullups - +10 x2x2, +5 x3 (2 sets)
lowered weight because now using dip belt and plates. felt goooood
pendlay rows - 70x4 (2 sets) --weight PR--
wasn't feeling that much
DB rows - 70x2/2 --weight PR-- 65x4/4 --rep PR--
MMC was fairly good. next time more sets with 70's and longer squeeze
prone incline rear delt flys (11-16 sec RP) - 15's x 11...5...4 = 20 --rep PR--
floor skulls - 58x10...0 couldn't even budge after going all out, rest pause wasn't happening today lol. next time i'll get more
dips (have not done these in so, so long. fun) - BWx22
EZ bar curl (22 sec RP) - 45x17...3...2 = 22 --weight PR--
doggcrapp style stretches
30 seconds forearms, tris, chest, lats
weighted hang - BW+55 x 40 seconds
PWO cardio - 20 minutes - 45 second walk 15 second run ten times, then 10 mintues walking
doesn't look like that many PRs but they actually are sick sick workout. was looking big (well, sorta..lol)
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03-22-2010, 06:12 PM #1630
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
diet
oats, milk, whey, peanut oil, raw honey
muscle milk light RTD's and almonds at school
PB and banana on ezekiel, sugar snap peas, organic raisin bran, milk
whey, apple jacks, wheaties
Hawaiian Baked Haddock
Haddock sauteed with peppers and onions, topped with homemade stuffing, pineapple cubes and Azorean cheese. Served with punch potatoes and veggies. (green beans). so much olive oil on this plate lol but it was delicious!
also had a red pepper strip and garlic from grandmas plate and a lemon wedge.
in a minute - casein
total - 1990 cals (counted) but i'll add 900 and make it around 2900, perfect.
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03-22-2010, 08:58 PM #1631
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03-23-2010, 11:52 AM #1632
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03-23-2010, 02:58 PM #1633
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03-24-2010, 02:07 PM #1634
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
thanks and yeah it was delicious
thank you and i take creatine (green magnitude) pre workout supp (jack3d or white flood, usually jack3d though) and drink Xtend during workouts.
same to you!
fun off day yesterday and now deadlifts also going to try out good mornings which i haven't done in the longest time. should be an amazing workout, i feel it!
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03-24-2010, 04:58 PM #1635
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
lower #2
deadlifts - 195x2 (3 sets) --rep PR's-- 1 (2 sets) --set PR--
felt pretty damn heavy because trying to fix my starting position like galindo advised
DB shrugs - 70's x 6 (4 sets)
front squats - 155x1 (3 sets) --set PR-- 158x1 --weight PR--
DB calf raise (19-22 sec RP) - 70 x 25...9...9 = 43
lunges (total) - 155x4 (2 sets) --rep PR-- 158x2x2 --weight PR--
lying leg curl (19-23 sec RP) - 68x8...2...2 = 12 --rep PR--
good mornings (test) - 95x8 -lol.
finisher
box squat - 105x20 (pretty sure, might have lost count) -kinda sloppy/ploppy a couple of them but other than that good set.
doggcrapp style stretches
30 seconds hams, quads, calfs
PWO cardio - 20 minutes:
30 second walk 30 second jog twice
45 second walk 15 second run four times
14 minutes walk
good workout! have a deadlift vid but youtube won't upload it good morning vid is uploading though, i hope it works.Last edited by nmsk80066; 03-24-2010 at 05:01 PM.
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03-24-2010, 05:00 PM #1636
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
diet
oats, milk, whey, peanut oil, raw honey
muscle milk light RTD's and almonds at school
sweet potato, tuna, green apple, brussel sprouts, pecans, organic raisin bran
whey, blueberry muffin frosted mini wheats, wheaties
brown rice with peanut oil, salmon, and lettuce
sludge later - casein and almond butter
total - 2800 cals (+/-)
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03-24-2010, 05:06 PM #1637
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03-24-2010, 05:07 PM #1638
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03-24-2010, 05:08 PM #1639
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03-24-2010, 05:09 PM #1640
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03-24-2010, 05:15 PM #1641
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
thank you a ton as always mark, vid in a couple of minutes.
you are so lucky your school sells things like that. i'm normally in the library but it was closed today so i was sitting in the caf and they had grease-laden pepperoni pizza looking things (but it was inside a crust-covering thing, kinda weird) and cookies as the popular choices.
it's so nice having a girlfriend who is vegan so she doesn't ask when i don't eat crap because she understands that stuff lol. everybody (even teachers) think i don't eat because they never see me do it at school
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03-24-2010, 05:18 PM #1642
- Join Date: Jun 2009
- Location: Bothell, Washington, United States
- Posts: 13,237
- Rep Power: 9295
No they don't sell things like that I brought it from home (got some funny looks haha). The only good thing they sell are deli sandwiches. They also sell pizza, crap burgers, cookies, lasagna, cheese sticks, cereal, those fake soup things, etc... Haha.
That's weird haha! I hate it when people try to get you to eat crap things, it's so annoying. Ahh oh well lollive.laugh.lift
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03-24-2010, 05:18 PM #1643
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03-24-2010, 05:19 PM #1644
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03-24-2010, 05:24 PM #1645
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03-24-2010, 05:49 PM #1646
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
yeah i have like 5 bb.com shirts subway? that's pretty good, but i agree too expensive to buy erry day
deadlift vid is uploading now, thank god.
EDIT: dang, no deadlift vid today i guess. it keeps failing when uploading, i'll say my back looks pretty flat though and my starting position was more over the bar so that's good.
upper body tomorrow. pumped alreadyLast edited by nmsk80066; 03-24-2010 at 06:18 PM.
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03-25-2010, 10:33 AM #1647
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03-25-2010, 01:31 PM #1648
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03-25-2010, 06:53 PM #1649
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
diet
oats, milk, whey, peanut oil, raw honey
muscle milk light RTD's and almonds at school
ezekiel, PB, strawberry allfruit, milk, brussel sprouts, red apple, pumpkin raisin crunch
whey, cocoa puffs combos, apple jacks
brown rice, salmon, cashews
sunflower seed butter, casein
total - 2800 cals (+/-)
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03-25-2010, 07:03 PM #1650
- Join Date: Feb 2009
- Location: Massachusetts, United States
- Age: 29
- Posts: 4,379
- Rep Power: 1876
upper #2
incline DB - 40's x 7 --rep PR-- 5, 45's x phail
switching back to BB next week and shooting for 100
flat DB - 47.5's x 1 crappy rep naht gonna count
flat fly - 37.5's x 4 -PR i guess
pin press - 70x3 73x2 --rep PR's-- 1 (2 sets)
side laterals - 20's x 12, 10 --rep PR's--
DB rows - 70x3 not going to count PR bad form 2, 55x6
going to try out t-bar rows next week instead, these are getting old.
BB rows - 95x12
--revisited-- wow i now know why i was stalling on these when i did them, too close a grip so widened it a little and i'll be doing these again, never felt my back like this with these before.
front pulldows - 110x4,3,2 -haven't done in a long time
braced incline rear delt flys (16-21 sec RP) - 17.5's x 11...4...4 = 19 --weight PR--
floor skulls (25 sec RP) - 65x7...1...0 = 8 -not going to count PRs for arms until i use the weight i was using before starting RP
EZ curls (20 sec RP) - 50x12...2...1 = 15
doggcrapp style stretches
30 seconds forearms, tris, chest, lats
weighted hang - BW+60 x 30 seconds
PWO cardio - 20 minutes - 30 sec walk 30 sec jog five times then 15 minutes walking
pretty good workout in all just wanted more with chest and back was bleh but had to work out earlier than normal so probably affected me.
for back i'll be doing:
monday - weighted pullups and BB rows
thursday - T-bar rows and pulldown of choice.
also want to start squat smolov earlier than expected so probably once i hit 180-185 pound squat
concert thing was awesome, school band played and people sang including my gf's grandfather
will get to some logs probably saturday and see what's upLast edited by nmsk80066; 03-25-2010 at 07:05 PM.
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