CEX/Nitrous training journal

[j_neatherlin]

2 days ago, I began dieting @ 3000 calories 40/40/20 PCF.

Yesterday I started on VPX CEX and Syntrax Nitrous.

I'm keeping a training log to see how my strength, etc goes.

Monday, I did 35 min cardio and shoulders/traps:

Push press 185x4, x4, x4, x4
Incline lateral raise 25x10, x10, x10
Rear delt raise 25x10, x10
High pull 185x8, x6, x6
Shrug 315x10, 405x6, x6

Yesterday I did 30 min cardio and trained back:

Deadlift 335x3, x3, x3, x3
Partial Deadlift 315x5, x5, x5
Chins BW+35 x8, x8, x8
Bent rows 225x8, x8
Barbell 21's (bar only) x3 sets

Today I have HIIT/abs on schedule.

[warriors]

good luck with everything. Ur gonna like CEX

[j_neatherlin]

thanks bro. i'm pretty confident after reading yours and others experiences that I will.

15 min HIIT today. Followed the Interval Build Up Running (IBUR) program on the treadmill.

4.5mph low interval
7.0 mph high interval.

Just started doing cardio again, so I'm starting slow. Plus, I'm not much of a speed demon or runner.

[scott_donald]

subscribing and welcome to the journal section...

[j_neatherlin]

This morning did the elliptical for 30 min/2.43 mi

Chest this afternoon:
Flat barbell press 275x5, x4, x4, x4
Incline barbell press 205x5, x6, x7
Flat dumbell press 95x8, x6, x8
Dips BW+90lbs x6, x6
Skullcrushers on floor EZ+50 (each side) x4, x5, x5

[scott_donald]

why two flat movements...

[j_neatherlin]

no valid reason I guess. Just wanted to incorporate dumbells and I don't particularly care for dumbell incline. and I want to get away from flyes.

[j_neatherlin]

Just got back from the gym:

5 min warm up
15 min IBUR/1.31 mi
4.5mph low, 7.0 mph high

Legs:
Squat 315 x3, x3
Walking lunge 80 x10 steps, x10 steps
Straight leg deadlift 185 x6, x6, x6
Prone leg curl 120 x10, x10
Standing calf raise 135 (weight of one side) x12, x12, x12

Leg workout suffered/was weak today. the IBUR right before it definitely didn't help.

[j_neatherlin]

Oh also - the diet is going okay. I'm getting pretty much all of my meals in every day, but I'm friggin hungry all the time. I hate dieting. I am going out to dinner tonight w/ some friends and then my roommates and I always cheat on Sundays. Other than that (friday evenings, sundays) i'm going to keep it clean. I'm also going to try not to indulge too much during cheat meals. even though I want to. BADLY!

[j_neatherlin]

Arms today:

EZ Preacher Curl 45 (each side) x4, x4, x6
DB Hammer curl 50 x8, x8
Standing BB curl (short bar, leaning against wall) 25 (each side) x10, x10
DB Spider curl 25 x15
BB 21's 1 set
Close grip bench press 225 x10, x10, x10
French press to neck 155 x8, x8, x8
Overhead extension 85 x10, x10, x12

Cardio:
Elliptical 30min/2.43mi

[j_neatherlin]

Last night I had to move a big ass 800 pound granite slab with some friends. That was a pain in the ass.

This morning did abs + 15 min IBUR. I didn't pay attention to how far I went, but I did 4.5mph lows and 7.1mph highs.

[waitlifter82]

What is IBUR? (sorry for my ignorance)

[j_neatherlin]

Interval Build Up Running

[j_neatherlin]

AM:
30 min stairstepper, 2.36 mi

PM, Shoulders:
Seated barbell press 205x3, x2, 185 x6, x6
Hanging lateral raise 35x8, x10
Lying lateral raise 25x10, x12
Standing barbell press 135x8, 145x6, x5
Superset - Upright rows short bar 35 (each side) x10, x10, x0
DB shrug 105x12, x10, x10

Had a scheduled cheat yesterday and weighed in at 190.8

[waitlifter82]

Be careful w/ the upright rows (of course you know this).

Curious, what was the food of choice for the cheat?

[j_neatherlin]

It's interesting that you commented on the upright rows, but not the high pulls, considering they both incorporate humeral abduction and internal rotation.

anyway, I ate some burgers and some pecan pie. it was awesome!

[krustster]

It's interesting that you commented on the upright rows, but not the high pulls, considering they both incorporate humeral abduction and internal rotation.

anyway, I ate some burgers and some pecan pie. it was awesome!

Aren't high pulls different though, due to the explosive nature of the movement? Sure your rotator comes into play but at the top of the range of motion, it's mostly momentum pulling it up rather than your shoulders (which would put stress on the rotator cuff). errr... yeah.

[j_neatherlin]

the knock against upright rows isn't the muscular activation of the rotator cuff, it's the position of the acromion and the supraspinatus tendon during humeral internal rotation and abduction over 70 degrees

just seems that a lot of people have this built in idea that upright rows are the devil, w/o really having any clue why or if it even holds substance....

[krustster]

Yes well I think that the point is still that your bones/tendons are put in that position, while having weight hanging from them.

[j_neatherlin]

Back today:
Sumo deadlift 315x5, 335x4, x4 - wanted to do another set, but tore my shins up too badly
Block pulls 275x5, x6, 295x3 - pulled off of 3x45 pound plates stacked
Barbell row (supinated grip) 245x6, x6, x6
Pullup (neutral grip) BW+25 x6, x6, x6, x6
DB hammer curl 40x12, 45x10, x8

25 min cardio on recumbent bike

[j_neatherlin]

today is just abs + cardio ... went to the gym after my AM clients.

IBUR
15 min/1.34mi
4.5mph low, 7.1mph high (I bumped up the last interval to 7.6mph for the last 30s or so).

[j_neatherlin]

Chest today:

Incline barbell press 225x6, x6, x6, 245x4
Flat dumbell press 105x8, x8, x12
Flat barbell press to the neck 225x4, x5, x5
Dips BW+95 x6, x8
Incline skullcrushers EZ Bar (50 - weight of each side) x5, x7

still need to do cardio this evening.

[j_neatherlin]

Last night, I managed 30 min on the elliptical for 2.41mi

Today did legs

Squat 315x3, x2, x5 (last set, I brought my stance in)
Walking lunge 85x10 steps, x10 steps
Straight leg deadlift 195x6, x6, x8
Prone leg curl 130x10, x10
Standing calf raise 145 (each side) x12, x12, x12

I am going to skip IBUR tonight, as I have plans and need to get going....but I'll do an IBUR session tomorrow and Sunday.

[krustster]

So is the Nitrous having a positive effect on your cardio at all? I thought I heard that it was supposed to do that or something.

[j_neatherlin]

Weighed in at 184.5 today. Down 5.5 pounds and strength is up.

Arms
Preacher EZ curl 45 (each side) x5, x5, x7
Hammer db curl 55x7, x7
Standing short bb curl against wall 25 (each side) x10, x12
DB spider curl 30x15
Barbell 21's (olympic bar, no weight) x 1 set
Close grip bench press 235x10, x8, x8
French press to neck 160x8, x8, x8
Overhead extension EZ 35 (each side) x10, x10, x12

immediately after weight training did 15 min IBUR
4.5 low, 7.2 high, 1.34mi

Yeah, I do feel more endurance during both weight training as well as cardio. But that could also just be from the fact that I'm doing cardio every day now, whereas for the last few months, I haven't been doing any at all.

[j_neatherlin]

Did shoulders today. Didn't have my log book with me, so I had to wing it on #'s and exercises.

Push press 205x3, x2, 185x4
Incline lateral raise 22.5x12, 25x8, x10
Front raise 35x10, 40x8
High pull 185x6, 195x5, x5
BB shrug 425x5, x5, x5

Also did 10 min warmup + 15 min IBUR + 5 min cooldown
1.37mi
4.5mph low
7.2mph high - went up to 7.5mph for the last 2 high intervals

[j_neatherlin]

Back
Conventional Deadlift 345x3, x3, x3, x3
Rack deadlift 365x3, x3, x5
Chins (supinated grip) BW+40 x8, x8, x6
Bent row (pronated grip) 245x6, x6, x6, x5
Barbell 21's 50 x3 sets

30 min cardio (walked on an incline)

[j_neatherlin]

10 min warmup + 15 min IBUR, 1.36mi
4.5mph low, 7.3mph high (first 3) --> 7.5mph high (last 3)

[j_neatherlin]

Chest
Flat barbell press 275x5, 285x4, x4, 295x2
Incline barbell press 225x6, 235x5, x6
Flat dumbell press 105x8, x8, x8
Dips BW+100 x7, x7
Skullcrushers on floor EZ bar 50 (each side) x6, x6

Elliptical 25 min

I planned on using flat barbell presses as my strength guage and was pretty disappointed with the progress that I've made on the CEX/Nitrous. I was happy with the increases made the other exercises, but I'd really like to get my flat press back up.

[j_neatherlin]

My legs are destroyed after today's workout. There was no way I was going to do any IBUR after my workout...so I'm going to save it for tomorrow.

Squat 315x4, x5, x3, x2
Walking lunge 90x10 steps, x10 steps
Straight leg deadlift 205x6, x8, x8
Prone leg curl 140x8, x8
Standing calf raise 150 (each side) x12, x12, x10

20 min walk on incline