DarkFalcon

11/10! Damn! Dat dar is some CellTech like effects!

Nathan1

Yeah buddy!!!111


It was just one of those days that unfortunately only come along about once every few-six months.

Nathan1

Workout - Power Week - Chest/Tris/Calves

Chest

Incline DB Press - 3 x 5
Flat DB Press - 3 x 5
Incline Cable Flies - 2 x 6
Standing Flies(Lower) - 2 x 6

Calves

Standing Smith Machine Raises - 3 x 10
Seated Raises - 2 x 10-12

Tris

Dips - 3 x 5
Skull Crushers - 3 x 7
2-hand Press-downs(upper cable) - 3 x 8

Cardio - 20 minutes on treadmill - 4.0mph @ 6.0 Incline.


Pump - 9/10

Focus/Intensity - 9/10

Performance - 10/10 - Some PR's tonight.

Energy - 9/10


Random thoughts - PR's are becoming apparent w/o to w/o now. This is good. They seem to be on body-parts/exercises i have stalemated on for a while now, although, they seem to be pretty constant throughout the whole body. Tonight's PR's were on Incline/Flat Presses and Skull Crushers(added 2 reps for 3 sets to previous 5-rep max). These Skulls were done after a chest w/o + 3 x 5 DIPS BW(215) + 50 lb. DB. I felt great and things are definitely seeming to be getting better and better, especially strength wise.

Nathan1

Workout - Power Week - Legs/Abs

***Warm-up cardio on treadmill - 10 minutes @ 4.2mph

Legs

Body Squats - 3 x 10
Good Morning type machine - 1 x 25(helps tighten my back for squats)
Squats - 2 x 6, 3 x 7 (all PR's)
Leg Press - 2 x 5
Quad Extensions - 2 x 8
Body Squats - 2 x Failure


Abs
Leg raises - 2 x 30
Decline Weighted Sit-ups - 2 x 10

Cardio - 15 minutes on treadmill - 4.5mph


Pump - 10/10 - Seeing veins throughout upper chest/front delts, seeing a bicep vein which i have never seen before(mainly from lack of bis, crappy genetics, and bf), more more veins in the forearms, and definitely less bf in all areas in general.

Focus/Intensity - 11/10

Performance - 10/10 - PR by 10 lbs. + 2 reps

Energy - 10/10


Random thoughts - Great PR's i'm seeing lately. Looking fuller all of the time. Weight is down about 2 lbs. since beginning of log and i am looking MUCH leaner. Lookin like about a solid 12% or so. This pleases me. Increasing cardio + core exercises + pulling some things from my diet. White Flood is keeping my motivated as hell. This stuff gives ridiculous focus and intensity in the gym, along wicked pumps. Sweating much more during workouts. BTW, squats went from 185 x 5 to 195 x 6,6,then 7 for the last set.


Squats Music - Fort Minor

Random announcement(s) - My wife is pregnant. This will be number 2. We have a 16 month old girl. Due date is estimated to be our daughter's 2 year birthday. That is all for now.

Nathan1

Workout - Power Week - Shoulders/Traps/Calves

***Warm-up cardio on treadmill - 10 minutes @ 4.2mph

Shoulders

DB raises - 4 x 6
BB upright rows - 3 x 5
Cable raises - 2 x 8
DB presses - 3 x 5
BB standing presses - 3 x 6
Rear delt raises - 4 x 8

Traps

DB shrugs - 2 x 10
BB shrugs - 3 x 8


Pump - 9/10 - kind of expected not to quite be a 10, seeing as its lower reps. i will say that they were pumped nicely, just not a 10.

Focus/Intensity - 10/10 - of course.

Performance - 10/10 - PR's are as follows - BB upright rows - +5 lbs.(105) for all 3 sets and felt extremely easy / DB Presses - +5 lbs.(70's) for 3 sets of 5 / BB Presses - + 10 lbs.(145) for all sets

Energy - 10/10 - crazy as usual. it really is ridiculous how motivated i feel in the gym.



Shoulder/Traps Music - Fort Minor - 'Remember The Name'

www.myspace.com/fortminor

listen and tell me that doesn't motivate. Shinoda is the man.

Nathan1

Workout - Rep Range Week - Back/Bis/Abs

***Warm-up cardio on treadmill - 10 minutes @ 4.2mph

Back

WG Pull-Downs - 3 x 12
BB Rows - 3 x 15
DL's - 2 x 8
Some exercise i saw Layne doing once - 2 x 15

Bis

Standing EZ Curls(wider grip) - 2 x 8
Pull-ups - 2 x 6
DB Curls - 2 x 14

Abs

Hanging knee/leg raises - 2 x 35
Decline Sit-ups - 2 x 20


Pump - 10/10 - by the time i hit the bis with a couple direct sets/exercises, they were frickin swole. almost became restricted by the intense pump by the time i was on DB curls. i like.

Focus/Intensity - 10/10 - WICKED.

Performance - 9/10

Energy - 10/10 - amazing.



Back Music - August Burns Red - 'Speech Impediment' (among others)

which can be found at:
www.myspace.com/augustburnsred



***I have some Anabolic Innovations WPI on the way in the following flavors: PB, Wild Cherry, Lemon-Lime, and Bubble Gum. If i ever receive them, i will post up some mini-reviews in here. Should be fun.

Nathan1

Workout - Rep Range Week - Chest/Tris/Calves

***Warm-up cardio on treadmill - 10 minutes @ 4.2mph

Chest

Incline DB Presses - 3 x 8
Flat BB Press - 3 x 12
Cable Flies - 3 x 15

Tris

Skulls - 3 x 12
Reverse Grip 2-hand pull downs - 2 x 16
Standard Grip press downs(cable - 2 hand) - 2 x 20

Calves

4 sets total of 8, 12, 16, 20 reps. Standing Smith Raises


Pump - 10/10 - It's a beautiful thing.

Focus/Intensity - 8/10 - Just wasn't quite there til the last half of the workout.

Performance - 8/10 - one of those nights, but not bad by any means.

Energy - 8/10 - very decent, but didn't seem to kick in til half way thru workout. Cardio afterwards was pud (easy).


Workout Music - Sullivan - 'Great For My Collection' (among others)

which can be found at:
www.myspace.com/sullivan



***I'm not a myspace ***, it's just the only link i can give to these bands i listen to. :p

****Just found out i got a part-time job i had applied for at UPS - 6-10pm shift(thus making my full days M-F 8-4, 6-10). This should make my weeks quite interesting starting May 1...i think i'll be going to a 3 day/week routine. We'll take it by the horns when we get closer. 2/3 workouts will be in the AM. That will take some getting used to. :o

Nathan1

***I apologize for the delay....time has been getting away from me lately!


Workout - Rep Range Week - Legs/Abs

***Warm-up cardio on treadmill - 10 minutes @ 4.2mph

Legs

Squats - 4 x 12
Leg Press - 4 x 8
Leg Extensions - 4 x 16


Abs

Hanging Knee/Leg Raises - 2 x 35
Weighted Sit-ups - 2 x 15-20


Pump - 10/10 - Killer.

Focus/Intensity - 10/10 - WF + empty gym + headphones = x 10

Performance - 10/10 - Great....pushed through everything. Strong weird noises from deep within(empty gym again ).

Energy - 10/10 - Very good energy. I popped 1 STIZM 1 hour pre-w/o.

Nathan1

Workout - Rep Range Week - Shoulders/Traps/Calves

***Warm-up cardio on treadmill - 10 minutes @ 4.2mph

Shoulders

BB Upright Rows - 4 x 8
Rear Delt Raises - 4 x 12
Standing Military Press - 4 x 10
DB Raises - 4 x 15


Traps

BB Shrugs - 4 x 8,12,15,20


Calves

Standing Raises in Smith - 4 x 8, 12, 15, 20


Pump - 10/10 - Awesome.

Focus/Intensity - 8/10 - Had a late night out the night before. 100% to blame. :o

Performance - 8/10 - See above.

Energy - 9/10 - Good energy regardless of the crappy night out.

Nathan1

Workout - Shock Week - Back/Bis/Abs

***Warm-up cardio on treadmill - 10 minutes @ 4.2mph

Back (Supersets)

WG Pull-downs / Body Rows - 1 x 8 each(3 sets)
BB Rows / Seated CG Rows - 1 x 10 each(3 sets)


Abs

Decline Sit-ups - 2 x 30
Russian Twists on Decline Bench w/25's - 2 x 20 per side


Bis

DB Curls / DB Curls - 2 supersets - 1 x 8 / 1 x 8 (35's, 25's)
Preacher Curls / Standing EZ Curls - 3 supersets - 1 x 8 / 1 x 8


Pump - 10/10 - Awesome. I look 15 lbs. heavier when i am in the gym/done in the gym vs. when i came in.

Focus/Intensity - 9/10 - Very good. Not perfect, but good.

Performance - 10/10 - w/o DL's(which i don't do on shock week) i just kill the rest. A back workout w/o DL's is easy breezy.

Energy - 10/10 - Plenty as usual. Took some Clear Edge at approx. 5pm. WF was at 7:30pm.

Nathan1

Workout - Shock Week - Chest/Tris/Calves

***Warm-up cardio on bike - 10 minutes

Chest (Supersets)

Incline DB Presses / Push-ups - (8 reps) 3 supersets
Flat DB Presses / Flat DB Presses - (8 reps) 3 supersets
Incline Cable Flies / Standing Cable Flies - (10 reps) 3 supersets


Tris

Weighted Dips(BW+45 lbs) / Cable 2 hand press-downs - (8-10 reps) 2 supersets

Skull Crushers / CG Bench Press - (8-10 reps) 2 supersets
1 arm DB OH Extensions / Kick-backs - (10 reps) 2 supersets


Calves (Supersets)

Standing smith raises / Seated raises - 10 reps standing / 20 reps seated (3 supersets)


Pump - 10/10 - All 3 bp's were pumped as all get out! One of the best days so far!

Focus/Intensity - 10/10 - sweatin my arse off!

Performance - 10/10 - Very good. To get a 10 and feel that i did personally on a "Shock" day is definitely progress. This week is TOUGH!

Energy - 10/10

GameDayDog

Hey Nathan... I know I'm late to the Supplement section... but congrats on the upcoming baby... #2 .. (Hope you guys come up with a better name than that... ) ...

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#