NikB Is Gettin it DONE;"CANT STOP, WONT STOP"

[-NB-]

And the Journey Begans...
I Do It Because I Can,
I Can Because I Want To,
I Want To Because You Said I Couldent

Current Stats

SEX:MALE
AGE:16
WEIGHT:170
BODYFAT:22%BF
HEIGHT:5'8"

Current Workout Routine

Monday - Chest and Back
Tuesday - Weighted Abs and HIIT
Wednesday - Legs
Thursday - HIIT,Calvs, Abs
Friday- Shoulders and Arms

(Workouts composed of posted lifts + Random stuff rotated in)

Current Lifts
(Need to Improve)

Chest
DB Press - 50 x 8
Inc DB Press - 50 x 8
HS Pec Press - 130 x 8
Cable Crossover - 45 x 10

Back
Wide Grip / Close Grip Pullups - +120 support x 8
T bar row - 75 x 8
Row Machine - 160 x 8
Seated Rows - 80 x 10

Legs
Squats - 165 x 10
Leg Press - 200 x 10
Leg Extentions / Curls - 90 x 10

Shoulders
DB Shoulder Press - 45's x 8
Reverse Flys - 90 x 10
Cable Press - 45 x 10

Triceps
Close Grip Bench (SMITH) - 115 x 6
Pull Overs - 40 x 8
Push Downs - 50 x 10

Biceps
EZ Bar Curls- 60 x 8
Hammer Curls - 25's x 10

Current Diet/Supps

Pre Breakfast- 6am
1 cup black coffee (approx. 120mg caffeine)
500mg Green Tea Extract
3g Fish oil

Breakfast- 6:15am
3 whole eggs
1/2 cup cooked oatmeal
Animal Pak

Morning Snack- 9am
20g Whey

Lunch- 11am
500mg Green Tea Extract
4 oz. deli meat on low carb whole wheat bread

Snack- 1pm
4 oz. deli meat on low carb whole wheat bread

Preworkout Meal- 3pm
1 cup cooked oatmeal
6oz tuna
2 cups veggies

Preworkout Supps- 4pm
1 Enviga (100mg Caffine, 80mg Green Tea)
1 1/2 Scoops Purple Wraath

Postworkout Snack- 5:45pm
4g CEE
3g BA
500mg Vitamin C
60g. Gatorade powder mixed
in water
40g whey protein mixed
in water

Dinner- 6:30pm
6 oz. fish / chicken / steak
2 cups veggies

Pre Sleep Supps- 7:30pm
ZMA
3g L-Arginine

Bedtime Snack- 9:30pm
40g Casein Protein
3g Fish oil
500mg Vitamin C

››DAILY TOTALS
2400 cals, 65g fat, 197 g carbs, 255 g protein,


OFF DAYS
NO Preworkout Oats
NO Post workout Gatoraid

Pics



GOAL STATS:

BF%: 8-10%BF
WEIGHT: 150ish pounds
GOAL: Get to 8-10%BF without getting below 150lbs

I?m walking down the streets the first weekend of summer with my shirt off with no shame: Here?s why:
I WILL be at most 159 Pounds by February 9, 2008.
I WILL start an extremely clean bulk on February 9, 2008
I WILL be 168-170 pounds by March 15, 2008
March 16th I start MY CUT TO 8-10%BF
JUNE 1st = RIPPED. 8-10%BF.


ABOUT ME:

Been working out dedicated for about 6months. Started off at 150lbs 22%BF, and clean bulked to 175 and actually was able to keep my bodyfat the same. Now its time to drop that bodyfat and see some muscle!!

[-NB-]

I will try and update as often as possable guys!!

[-NB-]

Date: 1/2/08

Time: 4:45pm - 5:45pm

Warmup: Bike-4min

Workout: Legs

Squats- (95x12) 135x12, 155x10,165x8,175x8,

Leg Press- 180x10, 200x10, 210x10,10
SUPERSETTED
BW Squats- 15,15,15,15

Leg Extentions- 90x10,10,10,10

Leg Curls - 70x10,10,10


Comments/Concerns/Rants

Felt like a pretty good workout! I just gotta work on squatting lower. Had a huge pump going, really busted my ass to get the last set of leg press Thought my legs were about to rip!


Diet

Spot on!!

[-NB-]

Time: 4:50pm - 5:45pm

Warmup: Bike-3min

Workout: HIIT

5.0-1min, rest 1min
6.0-1min, rest 1min
7.0-1min, rest 1min
8.0-1min, rest 1min

9.0-1min, rest 1 1/2min x 5

6.0 at 4.0 incline- 2min, rest 1 1/2min x3

Max Heartrate was about 175

Comments/Concerns/Rants

Damn, felt Good. Wasent getting to tired today, it was great.


Diet

Pretty much spot on, substituted a 6in subway sub for my preworkout meal, but everything else was good to go.

[madSano]

good luck man!!

[-NB-]

Time: 4:40pm - 5:40pm

Warmup: Bike-3min

Workout: Shoulders/Arms

Well once a week i workout with this trainer at the gym, and today we worked out together today. Days that i work out with him consist of some intense Super Setting, and heavy lifting So i usually dont even bother to log it.

Comments/Concerns/Rants

Damn. GREAT WORKOUT. Felt amazing.


Diet

Pretty much spot on, i may have eatin a little bit more fat than called for at dinner, buts thats about it..

[-NB-]

good luck man!!

Thanks man

[AlexMR]

GL!

Im subscribed.

[-NB-]

GL!

Im subscribed.

thanks man

[-NB-]

Hmm... For some reason my pics were removed... w/e i'll re post them

[-NB-]

January 5, 2008

Weigh In
Weighed In today, i'm now 168. Lost 1 pounds since last week, i'm going to stick with my diet for one more week and see... if i don't lose 2pounds by next week, i'll edit it.

I'm shooting for 2lbs a week.

Diet
...

Comments/Concerns/Rants
Sticking to the diet exactly on the weekends is damn hard because its such a different schedule, and its an off day. I ate well, nothing bad, just not exactly whats was on my diet.

[madSano]

January 5, 2008

Weighed In today, i'm now 168. Lost 1 pounds since last week, i'm going to stick with my diet for one more week and see... if i don't lose 2pounds by next week, i'll edit it.

hmm, better than gaining i'd say.

good job, keep it up!

[-NB-]

January 6, 2008

Diet
eh..

Comments/Concerns/Rants
Not much going on, another off day. For some reason i get like depressed on days i don't workout I think i may start doing some cardio on sundays! Same thing with the diet though, ate healthy, but not perfect.

[-NB-]

hmm, better than gaining i'd say.

good job, keep it up!

Definitily better than gaining!! haha

[-NB-]

Just wondering if anyone could help me put together some goals for me on my lifts (In OP)

I feel like i work better when i know for sure where i want to get to, and i know my lifts are weak as hell right now, but i dont know what reasonable goals would be :/

thanks.

[madSano]

From what I can see you're pretty damn proportional in strength..

Only thing that is different is that your shoulders are very strong compared to your bench..

50's for 8 on incline and 45's for 8 on db press, is very close...

Might wanna hit decline more so that you'll isolate the chest more.

Incline really hits the shoulders/ hence your shoulders are very strong...

either way, you're doing excellent, keep it up!

[AlexMR]

Just wondering if anyone could help me put together some goals for me on my lifts (In OP)

I feel like i work better when i know for sure where i want to get to, and i know my lifts are weak as hell right now, but i dont know what reasonable goals would be :/

thanks.

Nik,

I think you should be doing Rippetoe's starting strenght. It seems to me that you are not lifting enough pounds to be considered an intermediate. Werent you doing rippetoe's a few weeks ago?

If you did, why did you stop it?

If you are doing 165x10 n the squats, and that is your maximum, then your 1RM is ~220pounds. To be considered intermediate your 1RM should be ~250pounds. Check out this link http://exrx.net/Testing/WeightLiftin...Standards.html

I think at your age you have to be careful with the diet and losing weight. I think 1 pound per week is excellent. Remember you are still growing and you need enough nutrients in order to grow well. You can take huge advantage of your age if you eat very close to maintenance or maintenance and do a full body workout 3/week. You wouyld use a lot of fat and build a lot of muscle super fast. This recomps are generally amazing on teenagers.

[TheNormalMan]

Good job so far bro. I'll be following along to keep you motivated and make sure you're sticking with it!

[cawiau]

Nice journal and you seemed to know what you are doing!
Good job and keep at it

[-NB-]

sorry guys, havn't been able to update for a while... schools been crazy.

I'll update my WO and Diet tonight

[-NB-]

January 8, 2008

Warmup: Bike-3min

Workout: Chest/Back

Hit it with the trainer today. Great workout, had a huge pump going throughout

Diet:

A+

Comments/Concerns/Rants:

Got some good forced reps in. Felt Great.

[-NB-]

January 9, 2008

Warmup: Bike-3min

Workout: Abs and HIIT

Weighted Ab Cruch - (BWx15) +5x10, +10x10,10,10
Rope Cruches- 80x10, 90x10, 100x10

Warm up HIIT:
5.0- 1min
6.0- 1min, rest 1min
7.0- 1min, rest 1min
8.0- 1min, rest 1min

Working sets:
9.0- 1min, rest 1min x 5
6.0- 1min;4.0 inclien, rest 1min

Cool Down:
Walk at incline, then just walk a little...

Diet:

Pretty Good.

Comments/Concerns/Rants:

Lets put it this way, my throat is dry and my abs are sore

[-NB-]

January 10, 2008

Warmup: Bike-3min

Workout: Legs

Squats- (95x10) 135x12, 160x10, 175x9,9.5

Leg Press- 210x10,10, 215x 10,10
SUPERSET
BW Squats- 15,15,15,15

Leg Extentions- 90x10, 100x10, 110x10,10
SUPERSET
Leg Curls - 70x10,10, 80x10,10

BIKE- 4min, 12.0 resistance

Diet:

Good.

Comments/Concerns/Rants:

Good Leg Pump. Was pushing hard!

[-NB-]

January 11, 2008

Warmup: Bike-4min

Workout: Abs and Light Cardio (Legs realllyy sore)

Weighted Ab Cruch - (BWx15) +10x10,10,10,10
Rope Cruches- 80x10, 90x10, 100x10,10
Torso Twists: 120x10,10,10,10

15min Mid-Low Intesity Cardio

Donkey Calf Raises- 100x10, 120x10,10,10
SUPERSET
Standing Calf Raises- 135x10, 150x10,10,10

Diet:

Good.

Comments/Concerns/Rants:

Abs were dead PWO. Couldent run hard because my legs were damn sore from yesterday... so i just did a little light cardio then hit my calves...

[-NB-]

January 12, 2008

Warmup: Bike-3min

Workout: Shoulders & Arms

SM Shoulder Press- 90x7, 80x8,8,8

Rear Delt Fly- 90x8, 100x8,8,8

Cable Press- 45x10, 60x8,8,8+3 forced reps
SUPERSET
Lat Raises (mach)- 70x8, 50x10,10,10

Close Grip Bench- 115x8,7,6,5
SUPERSET
Curls- 30's x 10,10,10

Tricep Pullovers- 40x8, 50x6,6, 40x8
SUPERSET
EZ Bar Curls- 50x10, 60x10,8,7

BURNNNOUTT (3sets)
Dips
SUPERSET
Cable Curls


Diet:

check.

Comments/Concerns/Rants:

Burnout was nicee, really killed 'em

[-NB-]

January 13, 2008

Weigh In
Iam now 167, down one more pound. I'm shooting for 2lbs a week. Gonna change up my diet, cut the cals a little...

Diet
Did not follow today, but no cheating.

Comments/Concerns/Rants
Will post diet later, damn busy right now, got finals next week

[-NB-]

Changing up my diet, how does it look?

Cut Diet

Pre Breakfast- 6am
1 cup black coffee (approx. 120mg caffeine)
500mg Green Tea Extract
3g Fish oil

Breakfast- 6:15am
3 whole eggs
1/2 tbs. Coconut Oil
1/2 cup cooked oatmeal
Animal Pak Multi.

Morning Snack- 9:15 am
4 oz. deli meat on low carb whole wheat bread

Lunch- 12:15am
500mg Green Tea Extract
20g Whey

Preworkout Meal- 2:45pm
1 cup cooked oatmeal
6oz tuna
1-2 Cups Veggies

Preworkout Supps- 4pm
1 Enviga (100mg Caffine, 80mg Green Tea)
1 Scoop Purple Wraath

Postworkout Snack- 5:45pm
4g CEE
3g BA
60g. Gatorade powder mixed
in water
40g whey protein mixed
in water

Dinner- 6:30pm
6 oz. fish / chicken / steak
1/2 tbs. Coconut Oil
1-2 Cups Veggies


Pre Sleep Supps- 7:30pm
ZMA
3g L-Arginine

Bedtime Snack- 9:00pm
1 Scoop Muscle Milk in water
3g Fish oil
1000mg Vitamin C

>>DAILY TOTALS
2290cals, 68g fat, 190g carbs, 218.5g protein

Cardio Days (Tuesday, Thursday, Sometimes Sunday)
PreWO Oates = 1/2 cup
PWO= 40g Gatorade

OFF DAYS (Saturday & sometimes Sunday)
Free days, no diet, just keep it sensible and low carb.

Carb up = Every Friday, 1.5 cups oats in the morning.

[AlexMR]

The diet looks great to me. I didnt analize the details but I think the macros and amount of calories seems perfect. As i told you before I dont think you should be aiming to lose a lot of weight because of your age, and i think the amount of calories you getting with this one is dead one.

You should be able to build a lot of lean mass while getting super lean by losing the fat. That is a great advantage your age gives you.

Keep up the good work!

[TheNormalMan]

You're on the right track. Like Alex said, you got your diet down pretty solid and it sounds like's bringing you good results. Keep it up and you'll get the results you want. Team C's got your back the whole way.

[cawiau]

Diet looks good! And good job on dropping the lb!

Keep us posted!