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BigNic
02-28-2008, 05:55 AM
Im back guys, this time with my **** straight. The last 3 + years has had its ups and downs with my lifting goals i know. but i finally got my head straight and have definitive goals. i was gettin into running and cardio, was playing with the idea of doing a half marathon, blah blah blah. But **** it, im back to what i really enjoy, and thats lifting some godamn weights. Should prolly change my name to lilnic. Im currently weighin in at 170 lbs, 5 ft 8 inches, approx 9 % bf. Im stuck in iraq currently, fortunately on a nice base where ill have access to a nice gym and good eats so goal for the next 6 months is 20 fairly clean lbs. 190 lbs at around 11-12 bf is expected. overall routine is going to be my old push/pull/leg split. each body part 1x a week. centered around bench press, db bench press, shoulder press, rows, sldl's and squats. obviously ill throw some other lil gay **** in but ill stick to compound movement. Now its time to see if i can start gettin big! Tonight is legs, im gonna go light on squats due to my shin splints but im gonna try to do some big things with the stiff leggeds.

Chubrock
02-28-2008, 06:14 AM
Haha hot damn man. Keep your head down out in the sandbox.

Compac19
02-28-2008, 08:51 AM
Welcome back Nic, good luck getting back with your goals.

It was 25 deg in Puquoson last night, what was the temp over there?

BigNic
02-28-2008, 10:46 AM
chub-yea man no worries im a lucky guy, im on a sweet ass base in a good spot. lotta guys aint as lucky.

and i dont know about the temp man, its nice right now. it hasnt started to heat up yet. my mom was tellin me they were callin for snow back in the county though. ****in weird ass winter on the peninsula

ok had a ****ty first leg session back in the saddle. this is my first leg workout in about 5-6 months, and im coming off of a serious running regimen, and have pretty bad shin splints right now. and im also a pretty big wet vagina.

went light on squats to kinda feel it out
135x10
225x8x3

rdl's
135x15
225x10x2

jerked off with a couple sets of calf raises

very dissapointing. shins killin me. i feel like when they fix up i should be workin with sets of 275 or so on squats and 345 on rdl's. well see. good thing is i think my shin splints are helping my squattin technique. bc of the pain in them ive been squattin a little deeper with a bit of a more toes out stance. anywho, well see

Coke
02-28-2008, 12:10 PM
Good seeing you get back to it dude.

BigNic
02-29-2008, 06:52 AM
ok today ima switch it up a bit with a little chest and tris

MichaelKeck
02-29-2008, 08:53 AM
not a bad leg workout for the first time back. Shin splints are brutal, i hate thsoe things. seems like the heavier you get the easier they come too.

BigNic
02-29-2008, 11:52 AM
mike-yea man ive done a lot of runnin over the years and this is the first time ive gotten em. its ****in brutal

bb bench
135x10
225x6
225x6
225x6

cgbp
135x12
135x12

HS Iso Incline
2 ppx10
4 ppx5
4 ppx10

Big drop set with pushdowns

Big drop set with machine flyes


Another dissapointment. it hurts me real bad to be hittin these numbers cuz i can remember doin so much more but once i started the drop sets it really gave me the glimpse of some of my old intensity so thats a good sign at least. its my own fault for slackin the last 2 years

Chubrock
02-29-2008, 11:53 AM
Navy made you soft haha. So you enjoying your time in the sand box huh?

BigNic
02-29-2008, 12:09 PM
yea man, it got me small. but no i dont think enjoy is the right word. lol. but its alright, it could be a lot worse. our mission tempo is about to rise up but its fine.
Im pretty excited about the drop sets, in fact im contemplating doing 20 rep breathin squats for my leg workouts every other leg day. i really wanna punish myself. haha

BigNic
02-29-2008, 10:56 PM
i got pretty excited with the drop sets and def wanna move the intensity up so i got some plans. something like

chest/tris Back/bis

quads/hams/calves/ delts

give myself rest when i feel i need it. intensity techniques would go as follows

1st day, somethin like

bb bench w/ db flyes
work up to 1 solid workset, then give myself a lighter cool down on the first excercise

machine flyes
huge drop set

cgbp w/ skull crushers
work up to 1 big workset

bb rows w/ bb shrugs
work up to 1 big workset

hs iso high row
big drop set

cable curls
big drop set



then 2nd day

squats
20 rep breathing squats

Rdl's
work up to 1 olid working set

leg extentions
big drop set

calf raises
work up to 1 big work set


this is the kinda hit type stuff i used to enjoy an i saw good results with.

BigNic
03-01-2008, 03:37 AM
alright i picked up quite a bit of whey and gainer too try an drastically up my cals. like to hitting around 5 an a half, with sizable amounts of protein.

BigNic
03-01-2008, 10:21 PM
later today ill hit my upper

BigNic
03-02-2008, 10:21 AM
okkk

db bench / db flyes
60sx8
80sx6
95sx6 / 60sx6

big dropset with Pec Deck

Bent Over BB Rows / BB Shrugs
135x10
185x6 / 275x10

Big drop set with seated cable rows

big dropset with rope pushdowns

big dropset with machine curls.


Pretty awesome workout actually. Felt really good. This is the kinda intensity ive been missing. I do actually still have significent doms from last leg workout. ive really become quite a vag.

On the upside some guy next to me on a squat rack was curling inside of it. Always hilarious.

Chubrock
03-02-2008, 02:56 PM
Got that big chest pump goin huh.

Coke
03-03-2008, 06:13 AM
Session is looking super BigNic, keep it up.

BigNic
03-04-2008, 03:07 AM
may not be updatin this for a few weeks. am still liftin but im switchin up my routine a bit, lookin at some ideas until i post them again.

Chubrock
03-04-2008, 06:49 AM
They got you goin out on some extended patrol?

BigNic
03-07-2008, 05:37 AM
nah man just some stupid ****. im thinkin i want to try some crossfit style stuff for a bit because of some timing things. tried it out yesterday, will do more today. just goin off wod kinda

yesterday
bw bp x5 sets
pull ups x5 sets

BW was 170 but i benched 185 because im lazy and just grabbed the 25s instead of having to grab 2 10s
185x12, 185x10, 185x6,185x5,185x6
then did 5 sets of pullups playin with diff grips, neutral wide ect

today will be some deads i think.

almost got a rock thrown at my head today by some haji kid, fun stuff

Chubrock
03-07-2008, 06:16 AM
almost got a rock thrown at my head today by some haji kid, fun stuff

He should've almost had a bullet thrown at his head in response haha.


As for CF...If you'll have to rely on your strength, agility and endurance to keep you safe, I see no reason to do anything but Crossfit. You can accomplish the same thing utilizing other methods, but CF wraps it up into a nice, easy to apply package. I definitely suggest following the WODs for awhile and then possibly throwing in some more strength workouts as time goes on.

bill
03-07-2008, 06:35 AM
BN glad to hear your somewhat safe brother. Anthony (don't know if he still has a journal going) combined powerlifting and crossfit stuff, I was really impressed by what he was able to do.
I dont' know about the others but, the day to day nuances (sp) that go on over there would be great to hear. Thanks for serving!

BigNic
03-07-2008, 12:06 PM
thanks bro, im in a good spot here man. we just provide security for explosive ordinance guys when we have ied calls. nothin badass, a lot of guys are giving a lot more. but ill def keep ya updated on some of the funny stuff out here.

Today called for deads, ****in high rep deads.

225x18, 225x15, 225x9

Thats it. one of the most excruciatin workouts in my memory. seriously, each set just sucked more and more. it was awesome. thats the intensity im lookin for. was gonna do some handstand pushups but after this i said im done. great workout

Coke
03-08-2008, 09:18 AM
Those are great sets of deads with high reps!!

BigNic
03-09-2008, 10:40 AM
thanks brother. i cant stop pulling. its getting addictive. i think im gonna continue with cross fit. i like the "girl" bw only workouts and im gonna continue with them n then have 2 days a week for weights. the weight days wiill be pretty ****in simple. combinations of the following.
sumo deads, conv deads, rdl's and over head press's, strict for now, maybe lter push presses tho. today was as follows

RDL's
135x10
225x3
275x3
315x1
365xfail. about halfway or so. ****in gay

Sumo Deads
225x12
225x8

afterwards did a few sets of strict standing oh presses. just 95 and 115.
The deads were pretty fun
On another note regarding the little haji kids. today one of our Marines gave a little kid a bottle of water, then the kid walked over to another guy right there an tried to trade the water for his watch. haha these little pricks are wheeler dealers.

Coke
03-10-2008, 05:55 AM
Keep on with it man, your back has always been at the forefront.

BigNic
03-10-2008, 06:16 AM
thank u brother

BigNic
03-11-2008, 04:15 AM
hey i had some free time today an wanted to take advantage of it so did some light deads

135x5
225x5 sumo
245x10x2 sets conv
315x1x2 conv

Strict Standing OH Press
115x8x2

done, just a little guy

BigNic
03-11-2008, 05:44 AM
a few new pics. need more weight

Coke
03-11-2008, 05:44 AM
Grooving with the efforts again man, nice job.

BigNic
03-15-2008, 02:53 PM
sumo
135x5
225x3
275x1
315x2

Ran 2 sets of the following circuit
GM's
115x8
BB Rows
135x8
RDL's
225x8

Strict Standing OH Press
95x8
115x8

Coke
03-17-2008, 05:57 AM
Good session bro.

BigNic
03-17-2008, 03:44 PM
thanks buddy.

Did a little crossfit today

Cindy
5 pullups
10 pushups
15 squats

did 17 or 18 rounds. the 16 year old version of me would prolly be able to kick my ass.

BigNic
03-18-2008, 05:45 AM
well i finally got to looking at anthonys old training, like bill recommended (thanks bill) and i think thats the perfect combination for me and some of my potential goals. i think im gonna try a split like

Metcon / strength/ metcon/ off/ metcon / strength/ metcon / off

metcon will all be cf girls wod's and minor running/ stairs / sprinting

strength will cycle 2-3 of the following

Sumo Deads, OH squats, front squats, bb rows, oh press/push press, dips, pullups

BigNic
03-18-2008, 03:23 PM
ATF Front Squats
135x8
185x3x3
Straight up legit ass to the floor. in the past i never wanted to say atf because i wasnt confident it was but each rep i was litterally sitting on my calves, if id taken a ****, the end of the turd would have touched the deck before the turd fell out of my ass. These were deep and awesome. felt very good, an not too difficult until the last rep on the last triple, which was a bit difficult

BB Rows
135x8
185x3x3

Dips
bwx30

Finished with a few sets of cable crunches and a little jog. Nice workout

ryuage
03-18-2008, 05:06 PM
:lurk:

BigNic
03-18-2008, 11:47 PM
holy ****, whats going on stranger?

BigNic
03-19-2008, 04:35 AM
Crossfit

Angie
50 Pullups
100 Pushups
100 Squats
100 Kneeups

Switched from situps to knee ups because they had the knee up bars over by the pullup bar at my company office an i wanted to play with it. Pullups are supposed to be 100 but im gonna have to work up to that. my pullups need to improve
time-12:43

Coke
03-19-2008, 05:43 AM
Ace workout and crossfit training dude.

BigNic
03-19-2008, 07:24 AM
thanks bro

BigNic
03-21-2008, 01:08 PM
quick little circuit today

25 lbs Swingsx50
Pushupsx50

25 lbs Swingsx35
Pushupsx35

25 lbs Swingsx20
Pushupsx20

finished off with 200 flutter kicks.

Somehow with the invention of BFT's and GPS and all these awesome navigational tools the government has put so much money into my team still managed to get lost in the middle of the desert. the human mind is a tricky one.

Coke
03-22-2008, 07:21 AM
Can't even picture being lost out in the desert like that at war time...building tons of character over there bro.

Chubrock
03-22-2008, 07:27 AM
Crossfit

Angie
50 Pullups
100 Pushups
100 Squats
100 Kneeups

Switched from situps to knee ups because they had the knee up bars over by the pullup bar at my company office an i wanted to play with it. Pullups are supposed to be 100 but im gonna have to work up to that. my pullups need to improve
time-12:43



Struggle through them chins bro. Your a corpsman for God's sake haha. We did the situps off a GHR. That sucked major ass.

ryuage
03-22-2008, 05:02 PM
try getting caught in the worst dust storm in 3 decades and taking 3 hours to make it 200m back to your tent.

BigNic
03-22-2008, 05:24 PM
yea dust storms suck the big one. last year i was in a fob in qatar and we got hit with a fairly big one while we were in temporary 3/4 canvas tents. the poles broke an i got buried in this canvas sheets, lost my weapon, then finally pull my way out, cant see **** because of the sand an dust then get nailed wth a cot that hits me square in the chest an bounces up an hits me in the head. wake up 20 minutes later at bas. haha i wish i had the original eemail i wrote about it, it was hilarious.

bjohnso
03-22-2008, 05:36 PM
Are you in Iraq now?

ryuage
03-22-2008, 06:17 PM
I think im gonna start doing that next month as well metcon/strength/metcon or maybe the other way around strength/metcon/strength. This month im doing just the wod's as they roll of the national site. I feel like such a weak pu$$y right now.

BigNic
03-22-2008, 09:53 PM
bjohn-yea man
ryu-yea dude i like the idea of it. my metcon is gonna consist of various cf wod's i i like, different runs/sprints/stairs/ect, an just about anything else i can make up. my strength days will be littered with front squats, deads, push press and maybe weighted dips

bjohnso
03-22-2008, 10:31 PM
That's cool that you're able to lift over there. Is it hot there this time of year?

BigNic
03-23-2008, 01:45 AM
the heats starting to creep up. i have a feeling this is gonna be a bitch of a summer. yea im in a good spot for working out. my team is always on call but we got a little gym set up here with my platoon plus a nice base on a lil bit away. plus i obviously have a lot of access to sandbags so im gonna start doing circuits with them for my metcon days

Chubrock
03-23-2008, 07:19 AM
You worked with any SEALs or SWCC guys yet? We've got a SEAL that comes up to CF Wilmington. Pretty funny guy.

BigNic
03-23-2008, 08:03 AM
not SEAL or SWCC, regulary with both Navy and USMC EOD though. Thats actually my teams mission, were the response team to provide security escort for EOD missions

BigNic
03-24-2008, 12:51 PM
well tried to do muscle ups today. WTF. i just cant get from the top of the pullup to the dip. i tried for prolly 20 minutes. i looked like i was having a convulsion. i finally just did 100 dips, 1 arm pushupsx20/20 and a couple hundred flutter kicks. i need to go online and look at more demos of muscle ups. i wanna be able to do them

BigNic
03-25-2008, 04:44 PM
did 3 rounds of the following, was supposed to be 5 but we got called for a mission at 10 30 at night. Horrible timing.

Pullups
20
Pushups
30
Flutterkicks
100
Heavy Bag Squats
10/10

Pullups
15
Pushups
35
Flutterkicks
100
Heavy Bag Squats
10/10

Pullups
10
Pushups
40
Flutterkicks
100
Heavy Bag Squats
10/10

bill
03-25-2008, 05:47 PM
Nic always thought the muscle ups looked odd and difficult myself. Think of the gymnast guys I believe that is where they originate.
That is some horrible timing, at least you got some work in! Keep at it.

Coke
03-26-2008, 09:17 AM
Super ***** with them 3 rounds guy.

BigNic
03-26-2008, 02:03 PM
thanks guys. yea the muscle ups are definetly a work in progress

Front Squats
45x5
135x3
185x3x4sets

RDL's
225x3
275x3x3 sets

Finished with 3 sets of cable crunches. Good fast workout

Coke
03-27-2008, 05:49 AM
Wow man, got you some front squats in the mix.

BigNic
03-27-2008, 01:53 PM
yessir

high volume chest day-really just trying to get into the gym as much as possible and weve been having nights off

BB Bench
135x10
225x6
245x4
275x1
135x15

10 Set Drop-Set on Machine Flyes-ouch

Incline BB Bench
135x8
155x6
185x1
135x6

I was way done after the drop-set. the rest of the workout was me holding on for dear life.
Finished with some cable crunches and leg raises. fun workout, i kinda enjoyed the higher volume.

Also an update, have gained 6 lbs in one month and my diet has still been whack so i figure thats not too bad. i got a couple new pics on the pics forum and ill try to update new ones every month until i hit 190

Coke
03-28-2008, 06:13 AM
Solid ***** with the 275 flat bench.

BigNic
03-28-2008, 03:25 PM
thanks buddy

nice easy 3 mile run today, to loosen up my legs a bit.

BigNic
03-29-2008, 02:23 PM
warmed up with a few sets of explosive pushups and then a few sets of overhead squats with just the bar. im trying to get the technique down because it is awkward.

"Fight Gone Bad"
95lbs Thruster
95lbs Sumo Deadlift High Pull
Squat Jumps
95lbs Push Press
95lbs Sumo Deadlift High Pull

Did 3 rounds, it was a bitch. Ouch.

Chubrock
03-29-2008, 02:27 PM
What'd you end up scoring? I see you subbed in several different lifts. Just because of a lack of equipment?

BigNic
03-29-2008, 02:38 PM
yea the wall ball is a no go and there definetly no rower. i also kept the 2nd sumo high pull at 95 even though they recommend 45 or something because i dont want to be taking weight on and off. i didnt even keep score, i will next time.

BigNic
03-30-2008, 06:43 AM
gained about 6-7 lbs. gonna update pics every month. No huge difference but i feel like my bodys responding well

Coke
03-31-2008, 05:49 AM
Clearly making improvements dude, looking harder and more detailed.

ryuage
03-31-2008, 11:09 AM
time to hit up some fran today nic

BigNic
03-31-2008, 01:56 PM
And I did!

"Fran"
3 Rounds 21, 15, 9
95 lbs Thrusters
Pullups

Tough workout, ryu, do you do regular pullups or kipping? Also is your time all 3 rounds, or what?

ryuage
03-31-2008, 05:43 PM
kipping, dead hang, 1 handed... whatever you prefer

time is when you finish it... 3 rounds is the 21/15/9 not 3 rounds of each.

BigNic
04-01-2008, 01:01 PM
went ahead and did 4 rounds of 400 m sprints. that went well and i was gonna call it a day and just go to the gym to do a little stretching but i saw the dip bar and i got to thinking that i havent done any weighted dips in a long ass time. thought id just do a few light sets. little did i know what i was starting...

Weighted Dips
bwx5
+25x5
+45x3
+75x3
+90x3
+115x3
+135x1
+160x1
bwx20
I used to do a lot of weighted dips back in the day but im pretty sure this is a pr. at first i wasnt planning on going any heavier than 45 but they just came really easy. good slow deep reps too. i wish id been able to get +175 because thatd be two of me. haha but 160 was extremely difficult so i didnt bother. these made my day

ryuage
04-01-2008, 02:00 PM
nice... due to shoulder injuries im basically cutting most pressing movements; poor me. that is pretty damn heavy.

Coke
04-02-2008, 05:22 AM
Damn, them dips are ridiculous.

BigNic
04-03-2008, 05:28 AM
thanks guys, i wasnt expecting it. im gonna give em another shot in like 10 days and see if i cant get 175.

Today
500 Pushups
500 Squats
thats it

BigNic
04-03-2008, 11:57 AM
hey did a little back

Sumo Wide Stance Deads
135x10
225x5
295x1
345x1
225x5

T Bar Rows
2x8
Cable Rows
2x10

Shrugs
3x10

Finished with a few curls.

Coke
04-04-2008, 05:15 AM
Crazy reps for your pushups and squats...good sumos bro.

BigNic
04-04-2008, 08:04 AM
thanks brother

120 Pullups
120 Dips

BigNic
04-04-2008, 11:52 AM
5 mile run

BigNic
04-05-2008, 04:25 AM
shaved and bic'd my head today. yaaaay bald is back

BigNic
04-05-2008, 06:25 AM
BB Bench Press
135x10
185x10
225x6
275x1
135x20

Dips
bwx5
+45x10
+100x3
+100x5

3 sets of Machine Flyes

2 sets of Machine Militaries

finished with a couple gay pushdowns

Gonna do some 400 m sprints tonight

BigNic
04-05-2008, 06:58 AM
bb bench press
135x10
185x10
225x6
275x1
135x20

Dips
bwx5
+45x10
+100x5
+100x3

3 sets of machine flyes
3 sets of iso shoulder press
finished with a few pushdowns

ryuage
04-05-2008, 09:17 AM
2 chest sessions in a day... hardcore

BigNic
04-05-2008, 10:21 AM
bb bench
135x10
185x10
225x6
275x1
135x20

Dips
bwx5
+45x10
+100x5
+100x3

3 sets of machine flyes
3 sets of iso shoulder press

finished with pushdowns

BigNic
04-05-2008, 10:21 AM
haha what the hell is going on!!!

BigNic
04-06-2008, 08:04 AM
Box Squats- went with feet at shoulder width instead of wide like usual, and did a pause at bottom
45x10
135x10
185x5
205x5
225x5x3 sets
275x1

Neutral Pullups
bwx5
+25x5
+45x5
+70x2
bwx10

Coke
04-07-2008, 06:13 AM
Real nice numbers, keep it up.

BigNic
04-07-2008, 07:10 AM
thanks bro

Rack Pulls-right above knee
135x5
225x5
315x5
405x3
455x1x3 sets

Push Presses ss/ Neutral Pullups
45x10 / bwx5
115x6 / +25x6
135x5 / +45x5
155x2 / +45x5

Tate Presses
40sx15
60sx15x3 sets

Chubrock
04-07-2008, 07:22 AM
I hear ya on them Rack Pulls bro. Nice job.

Jaybird88
04-07-2008, 07:38 AM
Looking great in here, man. Keep on rockin!

Coke
04-08-2008, 06:03 AM
Solid effort...good deal on bringing bald back, lol.

BigNic
04-08-2008, 09:51 AM
thanks bros
and cocoa, bald is beautiful baby!

Before someone says something im trying an experiment right now. i got my ets and have raised my cals to about 3850-4100. Ive trained full body for the last 4 days, without losing any strength or feeling particularly fatigued. im trying to see how much i can dish out before my body starts to back down, no luck so far. in another day or so ill force it to rest but so far ive been pretty much shocked.

Front Squats
95x5
135x5
185x5
205x5

ATF Squats-i contribut my new found flexibility to my running and my high rep bw squats. i used to kill myself to get parallel now im bouncing the bar off both sides of the bottom of the cage.
135x10
185x5-i acutally touched the bottom of the cage and let it pause on the bars for 1 second

Dips
bwx5
+45x5
+90x5

Pullups
+45x5
+45x4

And im out

Coke
04-09-2008, 06:02 AM
Props for testing things out and doing your own thing.

BigNic
04-09-2008, 08:06 AM
thanks bud

DB Militaries
45sx10
70sx6
70sx5
70sx4
45sx15

dissapointed, i remember reppin 90s

4 sets of seated cable rows

finished with a couple hammer curls for ****s an giggles
35sx10
50sx8
50sx8

Coke
04-10-2008, 05:55 AM
You'll be repping 90s again with the db millies in no time...bounced back super overall imo.

Bruteman
04-10-2008, 11:00 AM
You'll be repping 90s again with the db millies in no time...bounced back super overall imo.

Agreed. Once those extra cal's kick in there will be no stopping you. ;)

BigNic
04-11-2008, 07:17 AM
thanks guys i hope so

Conventional Deads
135x5
225x3
315x1
365x1
315x6

ATF Squats
135x5
225x1
275x1
225x5

BigNic
04-12-2008, 09:17 AM
hey

db bench
60sx5
80sx5
100sx5
110sx6
120sx4

Wtd Dips
+45x10
+100x5x2 sets

Seated Cable Rows
4x5

Standing BB Press
95x10
135x5
155x2

MichaelKeck
04-12-2008, 09:47 AM
solid db work Nic :D

Coke
04-13-2008, 11:15 AM
Sessions are looking damn good Nick.

rookiebldr
04-13-2008, 06:51 PM
Hey Nic, I see your strength is coming back strong. Clearly they kept you fit while you've been in the navy. I've been looking into crossfit lately as well, very impressive.

BigNic
04-15-2008, 05:55 AM
thanks guys, im trying. gonna do some deads tonight, and some rack pulls

BigNic
04-15-2008, 07:28 AM
God i love deads so damn much. the feelin afterwards is priceless
Conventional
135x5
225x3
315x1
365x1

Rack Deads-at knee level
135x3
225x3
315x1
365x1
405x1
455x1
405x1

hammer curls
40sx6
50sx5
60sx5

Did some core work and left

Coke
04-16-2008, 06:13 AM
Good deal man, you're built for them deads.

BigNic
04-16-2008, 11:21 PM
thanks bro

Squats
135x5
225x5
245x5
275x2
275x2
225x5

BB Bench
135x5
225x5
245x5
265x4
225x5

Pullups
bwx5
+25x5
+45x5
+25x5
bwx5

BigNic
04-17-2008, 05:01 AM
hang cleans ss w/ dips
95x5
135x5
95x21 21 dips
95x15 15 dips
95x9 9 dips

45 lbs OH Squats ss w/ box jumps
45x10 / bwx10
3 sets

DB Swings
45x10/10x3 sets

finished with a little run

Coke
04-17-2008, 05:51 AM
Nice training for both days guy.

BigNic
04-18-2008, 01:00 PM
thanks bro

today just did a light 3 rounds of

25 burpees
25 hello dollys
25 bucket pushups

BigNic
04-19-2008, 07:54 AM
me upper

bb bench
135x5
225x5
245x3
275x3

CGBP-need to get back into these
205x5x3 sets

3 sets of face pulls

Front Raises
25sx10x3 sets

Coke
04-19-2008, 08:21 AM
Ace benching sets and all dude.

BigNic
04-20-2008, 08:11 AM
thanks brother

Squats
135x5
185x5
225x5
275x3
225x8

RDL's
135x5
225x6
275x8
225x10

Leg Extentions
15,12,10

BigNic
04-21-2008, 09:00 AM
dudeee i gotta work harder on my met con, this **** killed me

Quarter gone VERY Bad-
first off i forgot to do the burpees at the end.

BB Thrusters-front squat to standing military
95x5

Neutral Pullups
bwx5

workout was

thrusters
135lbsx15 seconds
45 sec break
+ 45 neutral pullupsx15 seconds
45 seconds off

do this for 5 rounds

numbers were

8 thrusters / 6 pullups
5 thrusters / 5 pullups
4 thrusters / 5 pullups
4 thrusters / 3 pullups
4 thrusters / 4 pullups

I was drenched, this really ****ed me.

On the last set i was tryin to speed up an had bad form on the last oh press, feel a little pain in my left delt but i dont think its anythin serious. stretched it out an am gonna throw some ice on later. this workout is fun

Bruteman
04-21-2008, 11:41 AM
Were burpee's suppose to be part of the round? Actually it doesn't matter. Adding burpee's to what you already did would've been brutal. Nice work chief.

BigNic
04-21-2008, 12:06 PM
thanks bro, yea burpees shouldve been another 15 seconds at the end of each round. i looked at the wod this morning an by the afternoon had forgotten about them. i did enjoy the workout though, its just +45 pullups are usually pretty easy for me but throwin in the thrusters had me gasping

bill
04-21-2008, 04:59 PM
ace stuff, got a lot of strength back

BigNic
04-22-2008, 03:39 PM
thanks bill, im trying

neutral pullups
bwx5
+25x1
+45x1
+70x1
+90x1
+90x1
+90x1
+90x1
bwx10

finished with a core circuit, 3 rounds of glute ham raise situps, back extentions, flutter kicks and hello dollys

Coke
04-23-2008, 05:37 AM
Way to work on that big back of yours with them heavy pullups.

Chubrock
04-23-2008, 07:40 AM
Do "Murph" and let me know what time ya get.

BigNic
04-23-2008, 07:51 AM
ok chub, since today is the off day i was just gonna do whatever the sprint routine on crossfit endurance is but ill just skip the sprints and do murph instead.

Tonight
"Murph"
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

Thanks cocoa

And any crossfitters out their check out crossfit endurance, its a site that goes with crossfit, and provides a purely conditioning workout you can do 3-5 hours earlier. you can choose between biking, running, and swimming. Ryu if your out their that might be fun to switch up your Frogman swimming
No body armor cuz im not cool like LT Murphy was

BigNic
04-23-2008, 08:05 AM
i need to grow out the hair again. with all my tattoos and a bic'd head i look like a ****in skinhead. I know i shouldnt care but i have a lotta black friends and i dont want anyone thinkin that im some crazy

ryuage
04-23-2008, 10:39 AM
haha I will commence with the swimming when it warms up permanently, although I probably should train out in the cold? haha

BigNic
04-23-2008, 11:17 AM
ryu, the only easy day was yesterday. haha

Chub


"Murph"
no armor, or weight
34:08

3 minute difference in my first mile as opposed to the last. haha.

Chubrock
04-23-2008, 11:28 AM
Haha damn Nick, ****in machine. Nice job bro.

Chubrock
04-23-2008, 11:30 AM
Go post your time on Socnet. I made a thread called "Crossfit Time" in the general area. Nobody else has posted a time today and the thread is slipping off the first page.

BigNic
04-23-2008, 11:58 AM
ok man, im kinda scared to though dude. i know some guy in their is gonna post a ****in sub 20 or somethin ridiculous. ill tell you this, i did the pullups on a old soccer goal thing, and the bar was super fat, my forearms are killin me. i may use fat bars more now.

On another note if tomorows wod involves pullups im not ****in doin em, this is like 4 days in a row

BigNic
04-23-2008, 12:00 PM
how are yal splittin your stuff up. i did 10 sets of 10 pull ups, 20 pushups, and 30 squats. am i supposed to be doing 100 straight through and so on? Because if i had that woulda slowed me down, the pullups are the hard part. how much weight are you using ryu?

ryuage
04-23-2008, 12:15 PM
you can split them up or just be hardcore and finish one before moving to the next. I added +25 you can just throw on your body armor that you should have... and that time is pretty sick armor or not.

BigNic
04-23-2008, 12:42 PM
yea my flak is already gagging me everytime i go outside the wire. if i start pting in it too im liable to pass out from the fumes. haha.

ryuage
04-23-2008, 01:46 PM
haha, are you using the old school flak or the new vests with plate inserts?

Chubrock
04-23-2008, 02:30 PM
On another note if tomorows wod involves pullups im not ****in doin em, this is like 4 days in a row

I did a 100+ chinups the day before I ran Murph. That was not a good idea. As far as breaking them up, I broke up Murph like Cindy; 5 chins, 10 pushups, 15 squats for 20 rounds.

BigNic
04-23-2008, 11:39 PM
ohhh awesome, angie, **** you chub, **** you. lol

ryu. ive actually gone through 3 different styles of flak in the 3 1/2 years ive been in. when i first joined i wore the Marine Corps old tri color with 2 inserts, that shoulda been what Marines were wearin when you were in Iraq. then in 05 or 06 we went to Interceptors, which are tan, and again 2 inserts, i wore that on my last deployment. then right before this one we switched again, to this huge one. it has side inserts also and is all attached through a cable that spirals through the whole thing. basically i could pull the cable and the whole thing would fall off me. theyre to heavy though, i likethe old ones

Angie
100 pullups
100 pushups
100 situps
100 squats


im also going to run a 5 k a few hours earlier

BigNic
04-24-2008, 02:01 AM
ok i switched it up an am gonna do the endurance workout tonight when its cooled down an i just did angie.

100 Pullups
100 Pushups
100 squats
100 situps
rx'ed 14:11

Im seriously not doin pullups for a few days. theyre killin me

ryuage
04-24-2008, 04:54 AM
didnt you say that you werent going to do the next one if it had pullups haha

BigNic
04-24-2008, 04:59 AM
haha i cant let them beat me!!

Chubrock
04-24-2008, 07:20 AM
That's a hellacious time on Angie, great job bro.

BigNic
04-25-2008, 04:00 PM
deadlifts
135x3-sumo
225x3-sumo
315x3-conv
365x1-conv
315x3-sumo
365x1-sumo
225x10-sumo

Yea my deads are just stagnant. i think a more balanced workout would help, but i just like doing crossfits wod so im thinkin maybe ill just sub out the oly lifts for squats, rdl's and racck pulls or somethin so i can start seein some improvement.

ryuage
04-25-2008, 09:19 PM
what do you like better? conv or sumo

BigNic
04-26-2008, 02:52 AM
you know i dont really have a preference. i feel stronger conv

BigNic
04-26-2008, 03:41 PM
gentlemen,

so today's wod was a oly lift an we all know bignic dont play that game so i just kinda threw this one together, it was tougher than it looks but fun

3 rounds of

95lb Thrustersx15 / 30 box jumps, 20 inch

BigNic
04-27-2008, 04:14 PM
hey

5 rounds of BW Bench press super setted with bw neutral pullups

bp / neutral pullups
175x23 / bwx15
175x17 / bwx10
175x11 / bwx10
175x9 / bwx8
175x9 / bwx8

im satisfied i guess. i was out on a mission for 14 hours then took a nap for 2 and hit this workout up. im def not used to high reps on bench. afterwards did some stretchin an called it a day.

Coke
04-28-2008, 06:05 AM
Excellent rounds of supersets man.

Bruteman
04-28-2008, 07:13 AM
Ouch! My pec's are cramping up reading them numbers.

BigNic
04-28-2008, 12:43 PM
thanks bros

Thrusters
45x1
95x1
115x1
135x1
155x1
155x1
165x1
175x1

BigNic
04-29-2008, 01:36 PM
hey was gonna go for a run today but its crazy outside, pretty much everyone is locked down on the base except for small missions because of some sandstorms. i substituted the run for some general playin around at the gym.

messed with some weighted dips, up to +135x5, some 95lbs thrusters, a little bit of back squating with different footing, and finally some oh squat practice with just the bar. threw in some box jumps throughout the whole workout

Chubrock
04-29-2008, 02:31 PM
Run Cindy in reverse and let me know how ya do.

BigNic
04-30-2008, 01:45 PM
Thrusters ss w/ neutral pullups
65x10 / bwx10
65x10 / bwx10
65x10 / bwx10

10 seconds between the pullups and the next set of thrusters

Reverse Cindy
15 squats
10 pushups
5 chins

18 in 20 minutes.

I hate to make excuses but honestly the thrusters and neutral pullups ****ed me for this. i shouldve played with them afterwards, i just really wanted to do some thrusters, theyre becomin my favorite excercise. chub ill redo this in 5 or 6 days. im guessin i can do mid 20s

JSully
04-30-2008, 02:06 PM
what are thrusters?

nice pullup strength..

BigNic
04-30-2008, 02:18 PM
whats up bro?
Theyre front squats with an oly grip to a military press

Chubrock
04-30-2008, 09:42 PM
I ended up with 22 rounds and a half of another. I'm sure fresh you'd beat me.

Coke
05-01-2008, 05:55 AM
No doubt man, you're liking them thrusters.

BigNic
05-01-2008, 02:24 PM
yessir

Back/bis

Pullups
bwx8
+45x6
+45x6
+45x5

Yates Rows
45x6
135x8
185x6x3 sets

Rack Pulls
225x6
315x6
365x6
405x3

Seated Cable Rows
3x6

finished with 3 sets of seated curls, weight was 40 lbs and 45lbs

Coke
05-02-2008, 06:09 AM
Solid pulling sets bro.

JSully
05-02-2008, 11:25 AM
I hate your pullup strength..

BigNic
05-02-2008, 01:58 PM
jake, my pullups are dropping these days atually. ive been doing em so damn often. crossfit loves pullups and oh stuff

todays workout

4 rounds of
20 pushups
95 lbs thrustersx15
5 bw l pullups
15 box jumps

rx- 9:31

I like the l pullups a lot

BigNic
05-03-2008, 01:37 PM
todays wod

strict military press
95x1
115x1
135x1
155x1
165x1
175xfail

Push PRess
135x3
155x3
155x3
165x3
175x3

Push Jerk
95x5
135x5
135x5
155x5
165x5

The push jerks are a new one for me however i think i was doin pretty good. i think i have the form down. i cant wait till i can do a strict military of 200 lbs, thatll be awesome

BigNic
05-03-2008, 03:09 PM
Today my company had to do a test fire of all our weapons and afterwards i stayed there to cover the safety corpsman for some guys who wanted to test fire after us and didnt have their own corpsman/medic. well it turned out to be 3 SEAL snipers. they were shooting their suppressed sniper rifles at stand up targets on this mountain. it was pretty awesome. it kinda hurts my feelings how much cooler these guys are than me

BigNic
05-04-2008, 02:22 AM
5o burpees, finger tips reachin 1 foot above my reach for time
2:02

Im gonna go play with oh squats tonight,. ive never done them with weight, i usually do the bar x 10 or 15 for 3 sets when warming up

Coke
05-04-2008, 09:55 AM
.... it kinda hurts my feelings how much cooler these guys are than me

Impressed about them sniper dudes coming through that way, but no one is as cool as you BigNic.

BigNic
05-04-2008, 03:08 PM
Thanks coke, i always got your support

Oly Front Squats
95x3
135x3
185x3
205x3
225x3
these kill my ****in wrists

BB Bench Press
45x3
135x3
225x3
275x3
225x3

Went home. im ridiculously tired

Coke
05-05-2008, 06:02 AM
Workout is looking tight guy.

BigNic
05-06-2008, 02:21 PM
thanks brother

Pull

Raw Deads-no belt or straps
135x6
225x6
315x6
335x5
365x2

Seated Cable Rows
5 setsx10, 8, 8,6, 6

Hammer Curls
35x10/10
45x10/10

Finished with some knee to elbows. these things are ****in sweet

Tomorow im gonna do Murph!

JSully
05-06-2008, 03:41 PM
I feel ya on the front squats bro. I just did 2 sets of 12 with 135 for front squats (supersetted with 2 sets of 135x15 back squats) on ZERO cals.. my wrists AND quads are killing, not to mention I think I'm going to go yack..

everything else looking solid, nice pulls.

Coke
05-07-2008, 05:56 AM
Good numbers on those raw deads dude.

BigNic
05-07-2008, 06:19 AM
thanks fellas.

I finally got over to the crossfit thread an took a look at what anthony did with his crossfit like bill advised me to a month or two ago. i like it. basically

DEADLIFTS-5x3 + WOD- probably scaled down at least for a while
WOD
WOD
SQUATS-5x3 or 5 +WOD- scaled down
WOD
WOD
REST

Ill also be throwing in some core workouts

bill
05-07-2008, 07:12 AM
BigNic Are you a Medic (Doc), That's what I did, it's cool no doubt. If get in with seals, and some of the hardcore guys it's even better. Plus they have much respect for anyone who can take care of them and actually carry them out if needed.

BigNic
05-07-2008, 07:23 AM
bill-yea im a navy hospital corpsman with a Marine Corps battalion. its a cool job but im strongly considering moving onto something a little more "high speed." Youre prior Army right?

bill
05-07-2008, 11:49 AM
Yep Army medic/emt so it was fun for the time.

BigNic
05-07-2008, 01:04 PM
**** me, this was a hard one.

Squats
135x5
185x5
225x5
275x5
135x20

Followed by 1/2 Murph

1/2 mile run
50 pullups
100 pushups
300 squats
1/2 mile run

rx'd-18:01

I did the full Murph in a little over 34 minutes so i was hopin for sub 15 on this. not happening. pullups and pushups went well but after the previous squatting the 300 body weight squats killed me. as soon as i started sprinting the first 1/2 mile i knew this one was gonna hurt. it did

BigNic
05-08-2008, 04:27 AM
crossfit endurance wod

10 minutes run-5 minutes off
5 minutes of stairs-2 1/2 minutes off
2 1/2 minutes of stairs-1 1/4 minutes off
1 1/4 minutes of stairs-45 seconds off
45 seconds of stairs

Tonights WOD will be
21-15-9
Hand Stand Pushups
225 lbs Deads

Bruteman
05-08-2008, 08:28 AM
I'm starting to think you are a real Universal Soldier. That, or part cyborg. Your strength/endurance is crazy.

BigNic
05-08-2008, 11:43 AM
haha dont know bout all that brute but thanks!

So i got punked out at the gym, not allowed to do hspu's there. i started to argue but the guy was a haji and i couldnt exxactly understand what he saying so i subbed them out for medicine ball pushups. because of the sub i was hoping i could break 5 minutes but it didnt happen. actually afterward i had to go sitdown outside for 5-10 minutes before i walked to my hootch because i was afraid id puke

21-15-9
medicine ball pushups
225 lbs deadlifts-conv
06:10

JSully
05-08-2008, 12:33 PM
you could have done the HSPU's outside ;)

BigNic
05-09-2008, 06:54 AM
BW Bench Press
170x23


10,9,8,7,6,5,4,3,2,1
+45 Dips
BW Pullups
Front Squats w/45 lbs plate

Coke
05-09-2008, 07:26 AM
Pumpin it up with the high rep bench presses...nice job throughout.

BigNic
05-09-2008, 05:09 PM
tabata protocol pushups
something like 23, 20, 17, 15, 15, 9, 7, 6

I was just in the mood to try tabata out, in a few days ill try tabata this

BigNic
05-10-2008, 08:27 AM
fran

21-15-9
95 lbs Thrusters
Pullups
7:19

Poor workout. other **** on my mind. hopefully tomorows workout will be better.

BigNic
05-13-2008, 10:15 AM
deep squat
225x5
245x5
265x5

DL-conv
315x5-really really easy, and fast

Dips
+45x5
+100x5
+145x4.999999. **** i couldnt lock out, i struggled to lock out for like 1 1/2 minutes

Coke
05-13-2008, 10:28 AM
Awesome ****...great effort.

BigNic
05-14-2008, 09:23 AM
4 sets of pullups with chains around my neck, im guessing the weighed 45-55 lbs. reps were all 6. followed this up with 5 sets of wide grip cable rows and then a drop set of machine curls. also went for a 4 mile run today, did some stairs as well.

Fat--->Built
05-14-2008, 10:36 AM
Nice work man, took a look at your pics and your def getting bigger. If you still in Iraq stay safe...catch ya round

BigNic
05-22-2008, 02:49 AM
sorry about the lack of updates, still workin out just been away from computer access

today

db bench
45sx10
75sx6
90sx6
110sx6
120sx3

DB Flyes
35x10
45x6
60sx6x2 sets

finished with 3 heavy sets of pushdowns

Coke
05-22-2008, 06:16 AM
Huge benching and flys guy.

Bruteman
05-22-2008, 12:01 PM
Pullups with chains around your neck. That's got to be some hardcore looking stuff there. Strong db pressing to.

BigNic
05-24-2008, 01:41 PM
thanks gents

Pullups
bwx6
Chainsx4x6

Seated Cable Rows
6,6,6,6,6,15

Hammer Curls
35sx6
50sx6
40sx10

BigNic
05-26-2008, 12:00 PM
3 rounds


db thrusters-35lbs db in each hand, 70 lbs total x 10 reps
Chain pullups x 10 reps
Chain dips x 10 reps
DB swings 35lbs x 10 reps
pushups x 10 reps
knee to elbows x 10 reps

Pretty good workout i made up. it was nice because i was able to take the db's over next to the dip station an not have to worry about runnin to another section for the next excercise, i was able to haul ass through each circuit with no break except for throwin the chains on or pickin up the db's

Coke
05-27-2008, 05:56 AM
Killer rounds, stepped to it.

BigNic
05-28-2008, 09:03 AM
hey

Shoulder Press
95x3
115x3
135x3
155x3
165x3

Tabata Sprints on Stationary Bike

Knees to Elbows
3x15

BigNic
05-29-2008, 12:50 PM
deadlifts
135x5
225x3
315x1
365x1
405x1
365x5

pullups
bwx6
+chainsx6x3 sets

T Bar Rows
145x15
145x20x2 sets

Seated Hammer Curls
35sx10
40sx10
40sx10

Coke
05-30-2008, 06:14 AM
Nice deads and all man.

BigNic
05-30-2008, 10:41 AM
wow, i almost died at the gym today. seriously i got owned

DB Incline Press
55x10
70sx10
90sx6
100sx3

Dips
bwx10
+ chainsx6
+2 chainsx6
+3 chainsx1 horrible horrible 15 seconds
+45 on dip belt, 1 chainx6
+45 on dip belt, 2 chainsx6
+1 chainsx6

On the + 3 chains around my neck gravity got a hold of me and i lurched forward, with my feet behind me at a 45 degree angle face in the bar infront of me, then all the 3 chains slid off my head onto the ground and i fell off. it felt so weird i didnt even know what to do. everyone at the gym stopped, they even turned the music off. very embarassing. after this set i went and got a dip belt and threw the 45 lbs plate on it so that i have something weighing me down so it wouldnt happen again. my necks pretty sore now. overall good workout

Coke
05-31-2008, 09:00 AM
Crazy mishap with the chains around your neck, **** happens.

BigNic
06-03-2008, 08:29 AM
ya dude, **** it. so sorry for lack of updates. the other day i did some squats, 2-3 inches under parallel 5x5 275. last night i did 100 pullups (10x10) and today i did some pool time, laps and treading water
also

DB Thrusters
30sx15
DB swings
50x15
DB Pushups
bwx15

3 rounds.

BigNic
06-04-2008, 01:09 PM
21-15-9

DB Swings-50lbs
DB Thrusters-30lbs L/R
Dips

Then did 8 rounds of sprints. 30 seconds on 20 seconds off

BigNic
06-05-2008, 03:02 AM
Split Jerk
45x10
95x5
135x1,2,3,4,5,4,3,2,1

Chins
bwx10
+45x1,2,3,4,5,4,3,2,1

Knee to Elbows
3x15

Ill be doing some swimming and sprints this afternoon. ill post then

Coke
06-05-2008, 06:11 AM
Good deal bro, keeping it going strong.

BigNic
06-06-2008, 03:09 PM
thanks brother

today

Squats
45x5
135x5
175x40

felt great, im sure its going to suck tomorow. also did a light 3 mile run this morning

BigNic
06-07-2008, 02:44 AM
hey it didnt hurt too bad this morning

tabata protocol sprints.30 on 20 offx8 rounds. gonna do some ab stuff tonight as well

BigNic
06-08-2008, 07:19 AM
chest/tris

BB BENCH
135x10
225x6 ss w 10 pushups
225x6 ss w 10 pushups
225x6 ss w 10 pushups

DB INCLINE
70sx8 ss w 10 decline pushups
85sx5 ss w 10 decline pushups
85sx5 ss w 10 decline pushups

FLAT DB ROWS
50sx8 ss w 10 incline pushups
50sx8 ss w 10 incline pushups
50sx8 ss w 10 incline pushups

DIPS
bwx10
+1 chainx8 ss w 10 wide pushups
+2 chainsx6 ss w 10 wide pushups

ROPE PUSHDOWNS
whateverx8 ss w 10 pushups
whateverx8 ss w 10 pushups

Felt pretty damn good

Coke
06-09-2008, 05:56 AM
Killer **** with the supersets Nick.

BigNic
06-09-2008, 06:26 AM
thanks bro.

Back/bis

Pullups
1,2,3,4,5,4,3,2,1
15 second pause between sets

SLDL's of of 4 inch platform
135x10
225x8
275x6
275x6

Seated Cable Rows
Whateverx10
whateverx6
whateverx6
whateverx6

Standing Alternating DB Curls
30sx12
35sx12

Seated Hammers
35sx10
35sx10

Good workout but i forgot to finish with another pull up pyramid and i also was gonna do db rows, which i forgot as well

lilmase1153
06-09-2008, 01:26 PM
Dude you are killing it in here, what the hell are you training for? Like anything specific or are you just torturing your body cause you are a crazy dude?

BigNic
06-09-2008, 01:36 PM
i dont really know dude. i have a few ideas rolling around in my head but at the moment im just kinda beatin the **** outta myself. good to see ya posting, planning on a comback in journal land??

BigNic
06-10-2008, 06:06 AM
hey

Push Press
45x10
95x10
135x6
135x6
135x6

Lat Raises
20sx12x2 sets

Front Raises
30sx12x2 sets

Tate Presses
60sx10
70sx10
90sx10x2 sets

Cable Rope Curls
5 sets

Coke
06-10-2008, 07:22 AM
Past couple of efforts are tight dude.

BigNic
06-11-2008, 10:36 AM
thanks bud

ok i need to get some control on this chaos i call my workout schedule. im going to start making a point to start at 3 runs a week, working up to 22-25 miles a week, 3 calishthenic days, most likely all cf style, 3 ab/core days a week, and 2 days of x training which will include swimming, weights-one upper, one lower, and a little gpp. well see how it works out

Bruteman
06-11-2008, 11:37 AM
Well, now you got a plan. That's half the battle. Sticking to it is the other half, but you don't seem to be one to have a problem with that. ;)

BigNic
06-11-2008, 01:35 PM
ok its gonna be along these lines. the runs will escalate up weekly and in a few weeks ill add a 4th day. like i said 25 miles a week hopefully withing 6-8 weeks. also be doing one run a week in boots. swim times will escalate as well

WEEK 1

Monday-Cross training
30 minutes continuous swim-w/o fins
30 minutes treading water
Upper Resistance Training
3x6 weighted dips
3x6 weighted chins
3x6 push presses
Tabata Protocol Sprints-20 seconds on/10 seconds offx8 rounds

Tuesday-Endurance
3 mile run
CF Cindy-5 pull ups, 10 pushups, 15 squats AMRAP (as many rounds as possible in 20 minutes)
Core workout

Wednesday-Rest

Thursday-Endurance
2 mile run-boots
CF Chelsea-5 pull ups, 10 pushups, 15 squats AMRAP (as many rounds as possible in 30 minutes)
Core workout

Friday-Cross Training
30 minutes continuous swim-w/o fins
30 minutes treading water
Lower Resistance Training
3x6 Squats
2x10 Front Squats
3x6 SLDL
Tabata Protocol Sprints-20 seconds on/10 seconds offx8 rounds

Saturday-Endurance
3 mile run-easy slow pace
CF “Murph” 1 mile run, 100 pull ups, 200 pushups, 300 squats 1 mile run
Core workout

Sunday-off

lilmase1153
06-12-2008, 03:37 PM
i dont really know dude. i have a few ideas rolling around in my head but at the moment im just kinda beatin the **** outta myself. good to see ya posting, planning on a comback in journal land??

Nope no comeback journal for me, well at least not in the near future.. I have had too many injuries with the heavy weights, so I stick with moderate weight, reps and sets.. So no need to track progress as there really wont be any, I do run a lot cause im training to do a marathon in Jan/2009 and possibly a half marathon at disney land this august but running is running ya know and no one wants to read about just that..

I like your proposed plan but that is a whole lot of work man, will you be able to fully recover after 2-3 cycles of that? Or are you planning on like every 3rd week a 3 day rest period or something like that...

BigNic
06-13-2008, 01:49 AM
lol well im planning on not doing it. it wouldnt be a bignic journal if i didnt change my plan constantly. im just in a weird spot in my life right now and im confused bout how i need to be training. so im taking the pussy way out, im going to train what i enjoy the most. i like body building splits, its what i started on and its what i like the best. working out is a hobby to me, nothing more so im going to do whats the most fun. for the time being long distance running is out because guess what? i think its gay. so thats that. if latero n down the road i think i need it i will switch it up but for im just having fun.

Ill be following wbb's new workout routine with 2-3 days of gpp in there. gpp will include tabata sprints, burpees ect.
Thanks for the interest dude

Bruteman
06-13-2008, 04:20 AM
Mase, you're turning into an old man ya' puss. :D

BigNic, I like the new plan even better. Often we over complicate training and it becomes not fun anymore. When in all reality the KISS method is all we need.

BigNic
06-13-2008, 07:42 AM
thanks brother

Chins
bwx6
+chainsx6x4 sets
+chainsx4x2 sets

DB Rows
60sx6
90sx6x6 sets

Scaptions
20sx6
30sx6x6

Pec Deck
1x6 warm up
6x6 heavy

Rope Pushdowns
1x6 warm up
6x6 heavy

Knee to Elbows
6x10

whole lotta volume going on

Coke
06-13-2008, 08:39 AM
Nice job man, that session will definitely serve you well.

lilmase1153
06-13-2008, 09:34 AM
lol well im planning on not doing it. it wouldnt be a bignic journal if i didnt change my plan constantly. im just in a weird spot in my life right now and im confused bout how i need to be training. so im taking the pussy way out, im going to train what i enjoy the most. i like body building splits, its what i started on and its what i like the best. working out is a hobby to me, nothing more so im going to do whats the most fun. for the time being long distance running is out because guess what? i think its gay. so thats that. if latero n down the road i think i need it i will switch it up but for im just having fun.

Ill be following wbb's new workout routine with 2-3 days of gpp in there. gpp will include tabata sprints, burpees ect.
Thanks for the interest dude

:ninja: :indian: :moon:
Your right, long distance running is as you say gay but that has always been my weakness and I like a challenge which is why I want to do just one marathon before I die.. ya know it gives meaning to my training and its nice to switch to something your not good at and perhaps make it a strength..

nice w/o btw


Mase, you're turning into an old man ya' puss. :D

BigNic, I like the new plan even better. Often we over complicate training and it becomes not fun anymore. When in all reality the KISS method is all we need.

Hey my moderate weight is still more then most peoples heavy, dont think I slack on intensity B man :tuttut:

BigNic
06-16-2008, 09:29 PM
hey yesterday


Squats-3 inches below parallel
135x6
225x6
225x6
225x6
225x6
225x6
225x6

Step Ups
225x6
225x6
225x6
225x6
225x6
225x6

SLDL
225x6
275x6
275x6
275x6
275x6
275x6

Weighted Side Bends
+45x10x6 sets

BigNic
06-17-2008, 01:32 PM
upper

BB Bench
135x6
225x6
225x6
225x6
225x6
225x6
225x6

Seated Strict Militaries
95x8
95x8
95x8
95x8
95x7
95x7

Straight Arm Pulldowns
whateverx6x6

Dips
bwx6
+100x6
+100x6
+100x5
+100x4
+45x8
+45x8

Standing EZ Curls
90x8
90x8
90x8
90x8
90x8
90x8

Chubrock
06-17-2008, 01:59 PM
Not one, not two, but six sets of curls...

BigNic
06-17-2008, 02:05 PM
yea its pretty bizzare for me. i did no isolation stuff at all for such a long time. the wbb routine is definetly different than what im used to. the higher volume, and lengthier workouts

BigNic
07-12-2008, 02:00 PM
BB Bench
135x10
185x3
225x3
254x3
265x3
275x3

Pullups
varyings grips 10 repsxbw each

DB Rows ss/ Bent over Laterals
80sx8 / 25sx8
80sx8 / 25sx8
80sx8 / 25sx8

DB Shrugs
80sx8
100sx8
100sx8
100sx8

DB Hammer Curls
40sx8
40sx8
40sx8

Chubrock
07-12-2008, 02:01 PM
Oh ****, a workout. Wow haha.

Coke
07-12-2008, 03:02 PM
Oh ****, a workout. Wow haha.

No ****, lol - :D

Benching is big man, nice session overall.

BigNic
07-12-2008, 03:42 PM
haha i been busy man. if yall saw the huge reenlistment that general petraeus did in bagdad i was one of the little dots. haha

getfit
07-15-2008, 03:50 AM
Well Well,It's your B-day ;)

Have a great one Nic!

BigNic
07-15-2008, 07:25 AM
gracias chica!