Nick's bulk to a healthier me

[nmsk80066]

Good job man stick with it. Looking forward to seeing some massive gains soon!

thanks man! comments like this keep my spirits lifted high!

just read through a lot of your blog, good stuff man. don't be afraid of posting your lifting stats. everyone has to start somewhere man. that's why your in the gym, to get those numbers up! lol

keep up the good work bro

thanks for your comment, yeah i think i'll post em soon. maybe even today on my bodyspace.

i'm gonna check out your log in a minute bro

[nmsk80066]

todays workout from a little while ago!
great day.

incline bench - 4 sets - 7, 5, 4, 4 PR
flat bench - 4 sets - 6, 4 (dropped a few pounds) 6, 4 PR
incline flys - 4 sets - 7, 5, 4 (dropped a few pounds) 7 no pr, meh
decine bench - 3 sets - 7, 5, 4...1 PR
pec stretch with DB's - two 30 sec stretches
close grip bench - 4 sets - 6, 6, 5, 5 PR
skullcrushers - 4 sets - 6, 5 (drop few) 5, (drop few) 5 PR
overhead DB extensions - 3 sets - 7, 5, 4 (drop few) 6 PR
DB curls - 4 sets - 10, 5, 3...1 (drop few) 4...1 PR
incline DB curls - 1 set (just wanted to try these) - 15
incline clap pushups super set with regular flat pushups - 2 sets - 4/8, 2/4 (chest/tris were beat by this time lol)

after workout 15 mins cardio - 30 sec walk 30 sec jog x 5, then 10 mins just walk

used heavier weight on my incline bench, and got 1-2 extra reps for the other PR's. guess thats not an outstanding improvement, but progress is progress right? hope to see my strength climb as i'm officially REAAAALLY trying to pack on the weight.

here is what the diet has looked like so far and will look like for the rest of the day - 2400 cals:
1) scoop whey, cup skim milk, 40g oats, clementine, 2 cashews
2) (immediately post workout- cereal ftw) scoop whey, cup skim milk, 16g honeycomb, 10g kix, 10g trix, 14g crispix, 10g koala crisp
3) medium sweet potato, 30g tomato/basil hummus (this stuff is awesome), 4 oz turkey, 1.5 servings lettuce

this is where i am so far, but the rest of the day will be:
4) 40g oats, 8 oz muscle milk light RTD (ordered these by accident when trying to get the 14 oz ones i use at school lol so i'm gonna get rid of em some how), 21g organic honey
5) 1 slice whole wheat bread, 18g all fruit spread, 16g mighty maple PB, 113g fat free cottage cheese
6) can of Amy's organic veg soup, oz pickles, 4 oz chicken
7) 32g PB, scoop casein

looking alright? suggestions? if i end up having more of anything, i'll post it.

legs tomorrow!

[watermelon_2001]

Good to hear about the PR's- progress is progress, rightly said

Are you aiming for more of a strength-based routine? Based on the reps I'm guessing it's pretty much entirely geared towards strength?

And yes, diet looks solid- good food, but just eat more of it!!!

[nmsk80066]

Good to hear about the PR's- progress is progress, rightly said

Are you aiming for more of a strength-based routine? Based on the reps I'm guessing it's pretty much entirely geared towards strength?

And yes, diet looks solid- good food, but just eat more of it!!!

i guess i like low reps yeah, ever since i've started doing that i've been seeing good strength increases, so i'm sticking with that. i mean, hypertrophy reps would be considered around 8-12, but you can still stimulate the muscle for growth with lower reps. i'm trying to get bigger and alot stronger so i like this rep range for alot of movements

might add a little more food, i'll see if i have enough of an appetite..which is a problem for me if i'm feeling it i'll go for 2500 though

[watermelon_2001]

i guess i like low reps yeah, ever since i've started doing that i've been seeing good strength increases, so i'm sticking with that. i mean, hypertrophy reps would be considered around 8-12, but you can still stimulate the muscle for growth with lower reps. i'm trying to get bigger and alot stronger so i like this rep range for alot of movements

might add a little more food, i'll see if i have enough of an appetite..which is a problem for me if i'm feeling it i'll go for 2500 though

I've noticed my gains seem to have been greater since dropping down to 6-8 reps for the heavier lifts, so I'd agree with you on that. Don't know if your reps may be slightly too low for stimulating hypertrophy however, as sets which consist of around 4 sets are usually really aimed solely towards strength. See how you go though- if your strength shoots up, then after a while switch to lighter weights and go for growth; having gained strength, you'll be able to manage more reps on what will still be a fairly high weight, so should see good results

[nmsk80066]

I've noticed my gains seem to have been greater since dropping down to 6-8 reps for the heavier lifts, so I'd agree with you on that. Don't know if your reps may be slightly too low for stimulating hypertrophy however, as sets which consist of around 4 sets are usually really aimed solely towards strength. See how you go though- if your strength shoots up, then after a while switch to lighter weights and go for growth; having gained strength, you'll be able to manage more reps on what will still be a fairly high weight, so should see good results

yeah thats what i'm thinking. or for alot of lifts i'll use a weight that i can manage for a good 5 reps of so, and work with that till i can manage 10 or so, so i get the best of both worlds

[watermelon_2001]

might add a little more food, i'll see if i have enough of an appetite..which is a problem for me if i'm feeling it i'll go for 2500 though

If you're finding trouble with appetite, get some more calories from drinks- milk with your whey PWO, or some juice with your breakfast, stuff like that. Instead of one scoop protein, go with two. Drizzle olive oil over veg or salad. You wouldn't even notice this sorta stuff. Nibble on some mixed nuts and fruits between your meals- 20g will give you around 90-100 calories. Calorie-dense stuff is what's gonna help you if you don't have a great appetite!

[trav333]

If you're finding trouble with appetite, get some more calories from drinks- milk with your whey PWO, or some juice with your breakfast, stuff like that. Instead of one scoop protein, go with two. Drizzle olive oil over veg or salad. You wouldn't even notice this sorta stuff. Nibble on some mixed nuts and fruits between your meals- 20g will give you around 90-100 calories. Calorie-dense stuff is what's gonna help you if you don't have a great appetite!

rightly said

[nmsk80066]

not too good a school today, but kinda pumped b/c i dont have NEARLY as much homework as normal w00t!

bout to do legs in about 20 mins. squat it up!
since i'm not doing leg press for a while due to not having enough weights anymore (lol, gotta get some soon) i'll be doing front squats in their place. so back and front squats today along with my other exercises.

going to take green mag/white flood right now, mix my xtend, probably watch a vid to get psyched and hitting the weights hard! looking for PR's! (like every day lol)

going to be eating 2500 cals today too, first time that high! exciting

[nmsk80066]

i LOVE leg day

PR's on EVERY exercise. i've decided to post weight used for the first time. no hate please

squats - 5 sets - 115x 7, 5, 5, 4, 4
front squats - 3 sets - 95x 6, 4 85x 10
hack squats - 3 sets - 95x 12, 10, 8
lunges - 3 sets - 95x 4, 4, 4 steps per leg
leg extensions - 4 sets - 95x 10, 8, 5...90x3...85x3...80x3 72.5x 8...3...2
lying leg curls - 4 sets - 32.5x 5 30x5...2 27.5x4...2 25x5...2 (i could easily heave up 60+ pounds, but i choose to do them Charles Glass style - chest up and squuueeeeeeze the hell outta the hammies. no lower back involved)
stiff legged deads - 4 sets - 128x 15, 8, 7, 6
good mornings - 2 sets - 80x8, 8

very pleased!

PWO cardio - 15 mins - 30sec walk 30 sec jog x 5, then 10 mins just walk

notes - i hate biology. lol

diet - was gonna be 2505 cals, but i'm gonna add 1/4 serving cheerios to my sludge so ending the day at 2530!!!! highest i've gone.. feels good 'cause i know its doing me good

[ashylarryku]

i LOVE leg day

PR's on EVERY exercise. i've decided to post weight used for the first time. no hate please

squats - 5 sets - 115x 7, 5, 5, 4, 4
front squats - 3 sets - 95x 6, 4 85x 10
hack squats - 3 sets - 95x 12, 10, 8
lunges - 3 sets - 95x 4, 4, 4 steps per leg
leg extensions - 4 sets - 95x 10, 8, 5...90x3...85x3...80x3 72.5x 8...3...2
lying leg curls - 4 sets - 32.5x 5 30x5...2 27.5x4...2 25x5...2 (i could easily heave up 60+ pounds, but i choose to do them Charles Glass style - chest up and squuueeeeeeze the hell outta the hammies. no lower back involved)
stiff legged deads - 4 sets - 128x 15, 8, 7, 6
good mornings - 2 sets - 80x8, 8

very pleased!

PWO cardio - 15 mins - 30sec walk 30 sec jog x 5, then 10 mins just walk

notes - i hate biology. lol

diet - was gonna be 2505 cals, but i'm gonna add 1/4 serving cheerios to my sludge so ending the day at 2530!!!! highest i've gone.. feels good 'cause i know its doing me good

nice bro. as long as the numbers are challenging for you then there's no reason to hate. you're pushin yourself, that's what makes you grow!

[nmsk80066]

nice bro. as long as the numbers are challenging for you then there's no reason to hate. you're pushin yourself, that's what makes you grow!

thanks budd

incoming shoulders!

[ashylarryku]

kill em!

[nmsk80066]

today's workout

seated DB shoulder press - 30x 8, 4 27.5x 5, 5 ------switched to these last week instead of standing barbell MP's. my last week first set on these was 27.5x 7, so +2.5 pounds and a rep this week. happy me!

standing side laterals- 16.75x 6 15x10, 9, 8...12.5x6 (i'm 99% strict with these, no heaving it up but maybe a liiiiiitle bodying on the last rep or so, anyway - PR for weight on first set and reps on next 3!)

front plate raise (plate held with both hands) - 27.5x 7, 6, 6, 6 ----+2.5 pounds (strict, squeezing front delt)

one arm bent over rear delt fly - 13.75x 12, 10, 8, 7 ---PR for reps

two arm bent over rear delt flys with head supported - 12.5x 7...3...2 ----PR for reps

seated arnold presses - 27.5x 7, 4, 4 25x6...1 ---dang no PR, is ok though

DB snatches (1 set for fun) 16.75x 8 PR

shrugs/behind the back shrugs (alternating each set) - 140x 8, 6, 6, 6, 6...2 (strict, no jumping the weight up just squeezing the weight up with the traps) PR for reps

behind back forearm curls - 70x 13, 8, 7, 6...2 PR for reps

DB wrist extensions - 17.5x 8 15x12 PR for weight first set and reps next

2 mins jumping jacks cool down

notes- really dislike biology. lol.
good workout though, am liking the strength increases! and hoping to see this climb steadily since i'm really trying to bulk now

PWO cardio - 15 mins - 30 sec walk 30 sec run x8, then 7 mins walk

diet - going to end the day at 2450 cals. if i decide to add more i'll post it

just want to thank everybody who has commented so far, i appreciate it guys, make me even more hungry (for both hitting the weights and for food lol)

[nmsk80066]

kill em!

oh i did

[watermelon_2001]

diet - was gonna be 2505 cals, but i'm gonna add 1/4 serving cheerios to my sludge so ending the day at 2530!!!! highest i've gone.. feels good 'cause i know its doing me good

It's great that you're upping the calories man, but if you weren't gaining on 2400, it's less than likely that you'll be seeing gains on 2500- it's only an increase of 100 calories

[ashylarryku]

It's great that you're upping the calories man, but if you weren't gaining on 2400, it's less than likely that you'll be seeing gains on 2500- it's only an increase of 100 calories

i'd say 2,700. that's a 300 cal increase, which is 2,100 extra cals a week. that's a little over half a pound, should be perfect!

[nmsk80066]

thanks guys for the diet tips, i just want to ride it out and see how much i've gained this week before i up the cals again. i slighty dropped activity too so i dont want to overdo it. kinda feel a little pudgy in my lower abdominal region, feel like i've gained actually. not complaining about fat gain or anything though, i dont really care- i'm getting stronger.

rest day yesterday, had a dentist appointment. ate 2050 cals

new market basket opened up near my house yesterday so went there after my appointment! crowded as hell but found ezekiel bread finally!!!! pumped. also picked up some cereal that only comes out near halloween - boo berrys and count chocula
also one other cool cereal, honey bunnies by Annies'. looks good.

today's workout - hit a few PR's for a slight increase of weight used or reps, not outstanding but progress is progress - better than nothing

rack chins - BW+20 pounds x 6, 5 BW+18.75x 5 BW+17.5 x 5 drop BWx 3
bent over BB rows - 90x10, 8 88x8 85x10
one arm rows - 42.5x 6, 5 40x 7, 6...2
lat pulldown to front - 75x 7, 5 73x 7...2
deads- 120x 5, 5, 5, 5, 5 (could go alot heavier, but trying out new form. hurt my knee about a month ago with these so working 'em back in. slow and no bouncing, great pump and were difficult even with this light weight)
close grip EZ bar curls - 45x 8, 5, 3 43x4...2
slight incline BB bench - 70x 6, 5, 4, 3, 3

lat stretches

PWO cardio - 17 mins - 30 sec walk 30 sec run x 5, 12 mins walk

diet - will end the day around 2550 cals.

notes - thought i was going to fail a bio quiz i had today but got an 88. pretty sweet. now just worried about the chapter test next week lol.

PB&J's are going to be my new bulking best friend

[nmsk80066]

rest days today and tomorrow, relaxation is niceeeee

also have monday off from school so happy about that. thank you columbus day. will be hitting legs early that day that means!

weight gain seems to be going good, i weighed myself a little while ago and i'm about 116-116.5! up a half pound - 1 pound! perfectooo

[nmsk80066]

currently chilling out. planning on making some nice meals tomorrow - going to make a pizza hoping to see some improvement on my bench presses tomorrow. planning on getting a good nights sleep tonight, (little tired today) and then hitting some PR's. will see if my strength has gone up at all with this increase in cals -- i hope so!

[nmsk80066]

brb quick chest/tris and a lil bi's

[nmsk80066]

sweet workout today! nick is satisfied

rotator cuff warmups

incline bb bench - 4 sets - 68x 10, 5, 5, 3 rep PR

flat bb bench - 4 sets - 78x 4, 3 weight PR 75x 4, 4

incline flys - 4 sets - 27.5x 8, 6, 5 25x 8 rep PR

decline bb bench - 3 sets - 73x 5, 3 weight PR 70x 5...(rack it for 20 seconds)...3

close grip bench - 4 sets - 58x 8, 7, 6, 6 rep PR

pushdowns (decided to do these instead of skulls today, havent done them in a while) - 4 sets - 35x 8, 5 33x 8, 6 weight/rep PR

overhead db extension - 30x 8, 5, 4 27.5x 7 rep PR

incline DB chest stretch with 15 pound DB's - 30 seconds

DB curls - 4 sets - 21.75x 6, 5, 3...(10 second rest)...1 20x 4...(10 second rest)...2 weight PR

incline pushups SS with flat pushups - 12/2, 5/2 (lol, chest/tris were BEAT)





amazing workout full of PR's. even though i only got 8 reps my first set of close-grip bench, it felf pretty darn easy so i think i'll increase weight next week.

PWO cardio - 20 mins - 30 sec walk 30 sec run x5, then 15 mins walk

today's diet so far and what it will be later:
1) scoop whey, cup ff milk, 40g oats, clementine, a few raspberries
2) scoop whey, cup ff milk, medium banana, 15g kix, 13g lucky charms, 8g honeycomb
3) medium sweet potato, 85g lettuce, clementine, 4 oz turkey

that's where i'm at so far, the rest of the day will look like this:
4) 40g oats, 8oz muscle milk light RTD, 14g walnuts
5) PIZZA thingy lol! - ww tortilla, 125g organic tomato/basil pasta sauce, 56g ff mozzerella, 42g lettuce
6) 6 oz flounder fillet, bag of broccoli
7) 30g almond butter, scoop casein

this will put me at a total of 2365 cals for the day, might up that a touch, i'll see how full i feel ahah

comments/suggestions? hows the food look? lol

pretty happy with my performance, gotta love some strength gains! even if they are slow, it's something to be glad about

*be ready for some food porn later

[nmsk80066]

k upping calories to 2450, NEED to gain weight lol

[nmsk80066]

some food from today---

1- oats in muscle milk light RTD and walnuts
2 and 3- ww tortilla, organic tomato/basil pasta sauce, lettuce, ff mozzerella cheese
4 - flounder, broccoli and ezekiel bread (first time having ezekiel, it rocks! so yummy)

am probably going to end up closer to 2475-2500 cals today because it was kindof like 1.5 slices of ezekiel, one was small on the end and pissing me off so i just decided to have it lol

[nmsk80066]

[theWolf247]

Nice Pressing today bro!
and I need to see moar cerealz

[nmsk80066]

Nice Pressing today bro!
and I need to see moar cerealz

dude thanks so much for commenting! been following you for a long time

yeah i had a banana / honeycomb / lucky charms / kix bowl in whey and milk PWO today but didnt snap a pic lol

[nmsk80066]

brb thrashing legs
Squatz!

[nmsk80066]

ohkay, worked out, ate, walked, ate, homework, showered, and now i'm hear to tell you all about it

squats - 5 sets - 118x 5, 5, 4, 3, 3 weight PR

front squats - 3 sets - 95x 9, 8, 7 rep PR

hack squats - 3 sets - 100x 10, 9, 8 weight PR

lunges - 3 sets - 98x 5, 4, 4 lunges per leg, weight and rep PR

leg extensions - 4 sets - 97.5x 8, 7, 5...(10 second rest while dropping weight)...92.5x4...85x3...80x3 75x8...3...2 weight PR

lying leg curl - 4 sets - 32.5x6 30x6...1 27.5x5...2 25x5...2 rep PR

stiff legged deadlift - 4 sets - 130x 12, 8, 7, 6 weight PR

good mornings - 2 sets - 83x 8, 8 weight PR

PWO walking - 25 mins (got carried away listening to good music on my ipod lol)

amazing workout, these extra cals lately i feel are doing me good

going to both stop and shop AND the new market basket with my grandma in a little while for the lulz will post what i pick up, along with some food porn later

gonna go eat again now

[N03xcus3s]

Good work bro, subbing in.

I just went for buffet at pizza hut with my gf and daughter for lunch.....12 slices of pizza and a cookie dough/icecream dessert = goodbye clean bulking lol !!