FNG's Progress Towards Betterment

[_FNG_]

Hello to all that wander into this thread. My reasoning for beginning this journal is that the more accountability that I have the better. I want to use this journal to monitor my progress (hopefully) towards a show in spring/fall of '08.
Background information: 24 years old, trained seriously for about 3 years, competed in one bb show in april '06 in madison wi-got 5 out of 11 (profile pic) physical therapy student that spends most time studying, training is 4-5 times per week depending on feeling, one bodypart per week with legs split in quads and hamstrings.

Pics of current physique can be found in my bodyspace, weighed 195lbs.

In this journal I plan on keeping minimal workout logs (mostly max efforts and most will be last of three sets) and generally feeling of nutrition for the day. I hope that people will help keep the fire under my ass so that I may reach my potential (yes misc).

9/10/07 Chest and Bis
db press 120x4
weighted dips w/ extra 70 lbs
incline db press 95x7
cable db flyes 48x8
incline db flyes 45x9
straight bar curls 115x8
standing curls w/ 75lbs db x8
reverse grip curl 80x8
cable rope hammer curl 100x8

Nutrition for the day was okay, had a good preworkout meal full of good carbs/protein. Calories were probably in line with daily expenditure, I wanted to take in more but school got in the way of one of my meals.
Look forward to tomorrow and my legs day update
Nick

[lionelxxl]

Hi FNG. Saw your post in chuckle's journal and made my way here. Awesome physique you have plus a soon-to-be doctor! Good stuff. Hope you don't mind me following along

[_FNG_]

Hi FNG. Saw your post in chuckle's journal and made my way here. Awesome physique you have plus a soon-to-be doctor! Good stuff. Hope you don't mind me following along

I'd would appreciate all the support. But I must clarify that the doctorate that I'm currently working on isn't in medicine, it's in physical therapy.

[lionelxxl]

I'd would appreciate all the support. But I must clarify that the doctorate that I'm currently working on isn't in medicine, it's in physical therapy.

I'd take a DR. title any day man.. lol. All the best!

[chuckles_345]

Subscribed......hope to see you on stage next spring with me and kyle.

Chuckles

[_FNG_]

Legs day 1 1/4 hr. (quads mainly, hamstrings diff day)
Back squats 405x4 405x2
Front squats 225x10 (2)
bb behind back hack squat 185x8
glut ham raises 3sets of 9
leg ext 200x12
crapload of calf raises/variations
step ups w/ 45lbs

Again, the stated lifts are usually the last of three or four sets for each exercise.

My legs days are as variable as any of my lifting days; sometimes I feel super motivated and others are a grind. Today was in between. I have a SI (sacroiliac) joint problem that sometimes acts up on my heavier sets. Today it wasn't too bad but it did limit my last two sets of squats. I felt I could get about two more but leg kinda "gave out".

Nutriton for the day was good thus far. I should be at a calorie surplus for the day which will definately help me gain some mass.

Tomorrow is an off-day. My next update will be after my Th shoulders/triceps workout.
Nick

[_FNG_]

Shoulders and Triceps- 1 1/4 Hr
Seated db press (2)100x5
Standing bb press 155x7
Triset of front/lateral/rear db raises-max weights used are 35,25,55 respectively
Skullcrushers 115x8
dips w/ 45lb plate x10 supersetted w/ close-grip bench 135x10
rope pulldown 96x7 superset w/ v-bar pushdown 200x8

weight 195.5, prewo nutrition fine, motivation was subpar, disappointed w/ some lifts because they were down from last weeks wo, excited to do back tomorrow because it is one of my faves for moving some major weight.
Nick

[_FNG_]

Back and Traps- 50 Minutes, Weighed 195.5
Pullups w/ 45lbs x8
Bentover db rows 120x10
T-Bar rows 6plates x6
Neutral grip pulldowns 180x6
Standing extended arm lat pulldown (hard to explain, works erector spinae group) 84x7
Shrug bar shrugs 6plates total x8
front and back bb shrugs 135x10 (kept it light and slow)

The workout was alright. I've been in a little bit of a lifting funk with the pressures of school accumulating. But I had a decent workout and the nutrition prior to the wo was good. My weight has been fairly constant for this week so if that trend continues I might start micromanaging my calories and counting them to make sure I'm at a surplus.
Nick

[_FNG_]

Chest & Bi's 1Hr weight 195.3
Incline db press 115x6
Flat db press 100x5
flat cable flyes 48x8
cable x-overs 60x9
Preacher w/ 45 on both sides x6
alternating standing curls 65x8
reverse grip curl 75x8
close grip rope curl 108x9
cable front bicep pose curl 48x6 (dead)

Workout was great had a lot of motivation and got a awesome pump and great vascularity. My chest has always been my weak point but I think its not as far behind as it once was, so that's a plus. The time I go is super-packed and I got my equipment jumped in three times but it was okay because I gave them a little stare down and they left. I'm not a mean guy it's just that I don't like when people assume a piece isn't occupied.

Weight is a about the same which kinda sucks but I feel that my subQ fat levels have decreased a little so I'm satisfied at least a little. BTW on Saturday I did a quick hamstring workout that consisted of sldl, glut-ham raises, leg curls and a variety of calf exercises. I would have documented it but I was super swamped w/ school work. Leg day tomorrwo....

[_FNG_]

Legs day 1 1/3 hr weighed 197.5
Back squats 405x5 & 455x1 (very shallow)
front squats 225x7 could have gotten more but got lazy
behind back bb hack squats 175x8
leg extension stack x8
glut-ham raise 3 sets of 8-10 it's quads day but I do these to bring up weak hams
crapload of calf raises

My weight was higher today which was good to see. However I think it was just a flucuation of h20 instead of mass but you never know. On the heavier sets of squats my right si joint gave me some problems again but I think its minimial enough to deal with it instead of try torehab it for 6 weeks. Tomorrow is an off day and Th is back.

[_FNG_]

Back and Traps 1Hr weighed 196.7
Pull ups w/ 45lbs x8
bent over bb rows 275x6
one arm rows 120x9
low row 250x7
standing extended arm pullover 84x8
shrugs w/ shrug bar 275x8
farmers walk w/ 100lbs ~50ft

Good workout despite the fact that my earphones crapped out after the second set. Nutrition has been good and should be in a surplus again today. I'm excited to finally see my weight increase both on the scale and in the mirror. Hopefully I can keep this up until I start cutting for my show.

[_FNG_]

Shoulders and Tris 1Hr weighed 200.5
Seated overhead db press 100x5
Front raise 35x9
"beer pourers" (lateral raise w/ bent elbows) 45x8
rear delt raises 50x9
skull crushers 115x8
close-grip bench 135x5
vbar pushdown -stack x9
rope pushdown 120x7

I wasn't very motivated in the gym, didn't have my music and didn't get much sleep the previous night. I was happy and somewhat shocked to see my weight be 2bills. Some random freshman came up to me and starting asking me a bunch of questions about how much i bench..etc, I always like when others notice my hardwork.

[chuckles_345]

Shoulders and Tris 1Hr weighed 200.5
Seated overhead db press 100x5
Front raise 35x9
"beer pourers" (lateral raise w/ bent elbows) 45x8
rear delt raises 50x9
skull crushers 115x8
close-grip bench 135x5
vbar pushdown -stack x9
rope pushdown 120x7

I wasn't very motivated in the gym, didn't have my music and didn't get much sleep the previous night. I was happy and somewhat shocked to see my weight be 2bills. Some random freshman came up to me and starting asking me a bunch of questions about how much i bench..etc, I always like when others notice my hardwork.

Lifts and progress look good. You figure out when you are competing yet? Also, if you lifted at a real gym aka "The Gym" you would just blend in and nobody would bother you. Its really nice actually. Anyways keep up the good work and I'll prob see you at the meeting monday.

Chuckles

[_FNG_]

Hamstrings 50Min Weighed 198
SLDL 425x3
Glut-ham raises 3 sets of 8
good morning 135x10
leg curl stack x9
crapload of calves again

Workout was okay, I felt a little drained after studying all day (big neuro test on Tuesday). I was sad to see that my weight was back to a realistic number but still happy it was higher than 195.

[_FNG_]

Chest & Bi's 1 1/4Hr Weighed 197
flat db press 115x6
incline db press 100x7
cable xover on bench 48x8
incline cable xover 48x6
preacher curl 95x8
reverse grip curl 70x8
hammer curls 55x9
standing curls 60x8

Okay workout, day filled with a lot of crap that got my focus away from bbing.

[_FNG_]

Legs Day 1Hr 10minutes weighed 196.6
Back squats 405x6 455x2 (shallow)
front squats 275x5
behind back hack squats 275x7
glut-ham raises 3sets of 8
leg extension 210x10
donkey calf raises w/ 6plates x12

My right SI joint was acting up again so the lifts were being completed but the weight was held back because of the discomfort. Otherwise a good wo with good motivation. I don't usually like going in the early afternoon because I feel I don't get enough calories in me but I had no noticeable problems with energy/stamina. Weight was a little down, maybe because of the lack of meals, but I feel that my subq bf is lower so at least something it seems like the bad is leaving not the good. (the reality is probably just water weight and subq h20 storage.)

[_FNG_]

Back and Traps 1Hr weighed 196.5
Pullups w/ 70lbs x7
bentover bb rows 295x5
close grip tbar row 6plates x6
rope low row 158x9
standing extended arm pullover 94x7
BB shrugs 225x10
db shrugs 90x9

Traps always get the short end of the stick when it comes to motivation. After back my drive for shrugs is very small. Weight has been low for awhile which is kinda crappy but I feel that my size is fairly consistent so hopefully its just a flucuation that's on the low side.

[_FNG_]

Chest & Tris & abs 1Hr weight 194.7
flat db press 115x6
incline db press 100x7
incline db fly 50x9
flat db fly 60x7
skull crushers 35&5 x7
kickbacks w/ cable 60x9
rope pulldown 108x8
abs - bunches

Weekend was bad, actually horrible. Drank both Friday and Saturday and saw my ex on saturday. Pretty much blew any chance of a resolution which is screwing w/ my eating and sleeping patterns. Hopefully I can use my lifting and future show as my venting medium because right now I need something. Never underestimate what you have because there may be a day when it's no longer there. okay I think i've meet the max emo-ness in one post, I'm sure there will be more tomorrow.

[_FNG_]

Legs day 1Hr weighed 195.7
Back squats 405x4 405x2
front squats 275x3 (did abs yesterday had no core strength)
lunges 10x45lbs dbs
behind back bb hacksqat 275x6
leg curls 210x8
crapload of calves

Sleep was crap again. I went to bed at 11 and woke up at 4:30. Seeing as I'm not hungry enough to eat substantial meals, I bought stuff to make calorie dense smoothies so my cals could be somewhat decent.

[_FNG_]

Back, Bis & Abs 1 1/4HR weighed 196.3
Pullups w/ 70lbs x7
overhand bar row (tbar like) 7plates x6
one arm rows 120x10
standing lat pulldowns 94x6
reverse grip latpulldown 168x7
standing alternating bb curl 70x9
preacher curl 85x7
hammercurls 55x9
bunch o abs

Workout had the intensity of the lifetime. I used my ex for motivation and boy did it work. I've never had a pump in my back like that before. I was so amped that I was kinda being the gym bully. Looking back it was probably an ******* move but at the time I was in there to do one thing lift heavy. If only all wo could be like that.

[_FNG_]

Shoulders & Traps 55min weighed 196.3
db military press 100x5
standing bb press 185x4
front raises 35x9
side raises 35x7 (super cheated)
rear delt raises 50x10
bb shrugs 295x8
shrug bar 295x10

Good workout, the motivation wasn't as high as yesterday but still had some hatred flowing. I've felt that I've been getting bigger despite the scale not saying otherwise. I'm going to try and ramp up my cals to bust through my weight plateau in the next few weeks, 205 or bust (hopefully not a nut(in a bad way))

[_FNG_]

1Hr weighed 196.6
sldl 405x5 (2)
glut ham raises 6 sets of 6-10
leg curl 90x12
leg extension 250x10 (did just to get blood into quads)
donkey calf raises 7plates x8
unilateral calf raises on sled 300
butt load of abs

Good workout, I was thinking about only one thing, blasting my hamstrings. They're (hams) are kind of my weak spot so I'm trying hard to bring them up to the quads. I think with time this should be accomplished. I was bored last night so I searched out some potential shows in the spring and got pumped just thinking about it.

[_FNG_]

1 1/4 Hr weighed 198.7
Flat db press 120x5
incline db press 105x6
flat db fly 55x8
incline db fly45x7
dips w/ 45 x7
skullcrushers 115x7
rope pushdown 120x8
overhead db tricep extension 110x7
tricep kickback 32x7

Okay intensity, wasn't in the groove as much as the past few days but got some really good sets in. I was pumped to see my weight go up, so I'll be pushing 210. Tomorrow would have been legs but I'm taking an off day so I can be really fresh for a intense day. Till then....

[_FNG_]

Front squats 305x3
Back Squats 315x10
behind back bb hack squats 225x8
lunges w/35dbs x19
step ups 75dbs x6
leg curl 210x8
buttload of calves

Super busy day. I barely had time to eat. I started w/ front squats to try and isolate my quads more and then went to back squats. I put the lunges into my routine last week and liked the results and did them again. I wish that my intensity could be better on legs days but after the first few sets I'm dragging so bad. I still have a good tempo but I feel the weight being moved is less than possible. But what do you do-a bad day lifting beats a good day w/ the wife any day(no i don't have a wife but I like the saying)

btw my weight was 199.5

[_FNG_]

1Hr, weighed 197.6
Pullups w/ 70# x5 (boo)
bentover bb row 225x8
one arm row 120x10
seated low row 250x8 (poor form)
alternating bb curl 75x7
preacher curl 95x6
bentover bicep isolated curl 40x8
hammer curls 55x8

Only time for wo was this morning. I don't like working out in the morning because I feel fatigued earlier in the wo but still had a decent wo. Today my stomach as being upset the entire day, just gurgling with constant gas (tmi?). This made me not want to eat a lot of anything so unfortunately not eating the best. Oh well.

[_FNG_]

1Hr 199.5lbs
db shoulder press 100x6
bb shoulder press 185x6
front raises 40x9
side raises 30x8
rear raises 55x10
standing high rows 135x9
bb shrugs 225x10 (3 sets)
db shrugs 85x8

Good workout, weight could've been higher but I guess I'll just have to work harder next time.

[_FNG_]

1Hr, weighed 201lbs
sldl 405x4
glutham raises 6sets of 6-8
leg curls 150x8
bunchs of calf raises

Workout was pretty good. My school had a strongman comp yesterday and that gave me good motivation today(there was a guy that dl'd 680 on a fat bar). I was pumped to see my weight today, this is the heaviest I've ever been and not the fattest. Alright well that's all I got.

[_FNG_]

1HR 200.1lbs
flat db press 120x4
incline bb press 225x5 (4 sets)
flat db fly 60x8
incline db fly 50x8
cable xover 60x8
skullcrushers 115x7
dips btn 2 benches 5plates x6
overhead db extension 110x7
vbar pushdown 200x8
cable tricep kickback 48x7

Workout was okay, gotta a little pissed when the weights for my chest weren't increasing. I've been eating good so expecting to continue to gain good weight. I appear to be getting bigger and am getting more comments in the gym which is cool. Its always nice to see hard work pay off.

[_FNG_]

1Hr, weighed 198.1(f*ck)
front squats 315x3
back squats 365x6
shrug bar deadlifts 365x6
behind the back bb hacksquats 235x7
lunges 45lbs x10
donkey calf raises 6 plates x12
standing calf raise 225x12

So incredibly drained, uhhhh midterms suck!!! For this week I will have 9 in 4 days. Yeah not fun. Workout didn't have a good peep but still grinded out an ass draining workout.
Stupid weight, I can't miss one small meal w/out losing weight, I hate you genetics (now, but not when I'm cutting).

[_FNG_]

1 1/4Hr weighed 200.5
pullups bw+70x6
bentover bb rows 275x7(2sets)
seated low row 270x6
widegrip lat pulldown 180x7
overhand extended arm pulldown 94x8
alternating bicep curl 80x8 (body curls? maybe a little)
bentover isolation bicep curl 45x9
alternating hammer curl 60x8
cable xover curls (posing like) 60x9
reverse grip curls and wrist curls superset w/ 65lbs

My motivation has been so low this week. I'm going to a show this weekend so hopefully that will motivate me at least for the time being. My nutrition has been fairly good and my weight at least isn't going down too much. I will be SO happy when this semester is over!! Next semester is supposedly easier which will make dieting much more bearable.