Nicks online journal BOOM!

[MNparisect]

I started a log a few weeks ago and was unable to keep up with it because of a shoulder injury that took me out for a couple weeks. I will stay as regular as possible from here on out! I hope my progress will be as progressive as some of the other journals I have read!

I am 5'10 168-170
My goal is to be 180, cut not bulked by the end of the summer. Any tips or critiques on my routines, feel free to comment, I love helpful critisism.

Cheers

[MNparisect]

4.19.11

A good day in the gym today, felt like I can make some gains on my next legs/back day.

Started off with a 8 minute mile warm up run, last quarter mile at a 3.5 incline, calves were burnin' like hell!

Squat-
6x135
6x185
6x195
4x225
3x225

Deadlift-
6x135
6x195
6x195
10x135

One arm row-
70x8
70x8
70x8

Calve raises
315x15
315x20
315x25

Chin ups-(170lbs body weight)
3 sets to failure

Back Flys- dumbell
30x8
30x8
25x12

Resistance crunches-
3 sets of 15

Ab crunch ball- 3 sets to failure

Had to cut it short, I had a class meeting at the college so I didnt get done exactly what I wanted, but it felt good to get back into doing some legs.
Hopefully tomorrow the chest and shoulders are as successful as today. :)

Cheers!

[MNparisect]

4.20.11

Great day today! Had a successful workout.

Started out with a half mile run for warm-up, plus a 5 minute stretch session. Decided to incorporate tri's in with my chest routine.

Flat bench

135x6 warm up
185x3
185x3
190x3
195x3
(I kept the reps short, i'm trying to go up on my bench)

incline

95x8
95x6
105x5
105x5
95x6

Tri-rope pulldown
50x6
50x6
50x6

Power pushups- 3 sets of 10

DB chest fly
30x12
35x10
40x10

Overhead tri extension
25x6
25x6
20x8

Cable Cross
35x5
35x5
35x5

Tri- Pushdown machine

190x6
190x6
190x10

Dips
3 sets to failure

Alternating DB press

1 set x10

Forearm curls 3x10x10

Altogether it was great workout and I really felt like I got a lot out of it today! Tomorrow I am doing bi's and shoulders.

Cheers!

[MNparisect]

4.20.11

I will post a picture in 3 weeks to see if I can tell any difference. :)

[MNparisect]

Today, good workout, shoulders feeling real good.

Barbell Shoulder Shrug
6x135
6x225
6x315
5x335
4x335
6x225

Shoulder DB press
6x55
5x60
6x55

Hammer Bi Curl
10x40
10x40
16x35
20x30

Alternating Bi Curl
16x35
12x35
8x35
16x30

Standing Military Press
6x105
6x115
6x115

EZ Bar curl
6x65
6x65
6x70

Cable curls extended one arm
10x25
10x30
10x30

Finished out the day with an ab complex and a mile run with an incline of 3.5. Pretty solid day over all felt good to stack the weight on shrugs and get the juices flowing again. :)

Cheers!

[MNparisect]

Had the flu for the last couple days. URG, one thing after another... We'll see about tomorrow

[MNparisect]

Yep still battlin a horrible cold FML!

[MNparisect]

Past couple days, while getting over the cold I stuck mostly to cardio and a couple light workouts, nothing worth documenting, but today I'm headed for a leg and shoulder workout so we will see what that leads me into. Ahh feels good to be over the sickness!!!!!!!!!!!!!

[MNparisect]

Alright, today started out with a good .5 mile run, and some stretching.

Squats- 10bar warmup

10x135
10x225
5x235
5x245
10x35

Barbell Should Shrug

10x135
10x225
5x315
4x320
10x135

Leg Ext.

10x130
10x150
10x170

DB shoulder press

10x45
10x50
10x55
8x55

Leg press

10x180
10x220
8x240

Lateral raise

20x10
20x10
25x10

Calve raises

225x20
315x20
315x20

Finished up with a solid ab workout, and a shoulder press machine just to keep the pump. haha, tomorrow is off day then back to it on Monday!

cheers!

[MNparisect]

Today was an off day, but tomorrow is chest and tri's.

[MNparisect]

Chest and tri's today, feeling great!

D/B incline

warm up 10x50

55x10
60x8
65x6
70x6

tri cable pull down

40x10x3

D/B flat bench

65x10
65x8
70x8
70x8

DB incline fly

35x8
40x6
40x6

Tri pushdown

170x10x3

Tri Flare

35x10x3

Machine chest press

135x15
225x10
225x8
235x6

Finished up with dips, and an ab complex. Over all good workout. Tomorrow bi's and shoulders.

[MNparisect]

Bi's and tri's today. Good workout over all, had a good pump going..

Warmed up with a .5 mile run and some stretching.

DB Shoulder Press
12x50 warmup

Behind the neck Military Press

8x95
8x95
6x105
5x110

DB alternating curl
35x20
40x16
40x16
45x12

DB hammer curl
35x20
40x16
40x16

DB shoulder press
55x6
55x6

Preacher curls
65x6x3
75x5x1

Shoulder press machine
205x10x3

Alternating cable curl
35x20x3

Reverse cable straight bar curl
40x12x3

Lateral raise
15x10x1
20x10x1
25x8x1

Finished up with DB shoulder shrug 65 pounds x 12 reps x 3 sets, and then with 25lb DB I did 3 sets of alternating hammer burn out curls. Tomm. I'll hit legs and back, today was a good workout, everything felt really good and I was happy with it. Starting to feel and see some progress! My motivation is starting to pick up and my confidence for heavier weights is kicking in!

[MNparisect]

Today was legs and back, made a couple small gains!

Started out the session with stretches and a quick 3 minute job to warm up the legs.

Squat-

warm up 135x12
225x8
235x6
245x6
250x5

Dead lift

warmup 135x10
205x8
225x6
225x6
235x5
245x5
265x1

Seated leg curls machine
110x12
120x10
120x10

DB back rows

6x70x3

DB back flys

25x10
30x10x2

Leg press

190x12
210x10
210x10

Calf raises

270x20x3

Lateral pulldown cable machine
120x12x3

finished up with stretches and 3 sets of 8-10 wide grip pullups. tomorrow is an off day, friday I'm going to hit chest and tris. Friday is when I will post my 3 week progress picture. hopefully I can see some change!

Cheers!

[MNparisect]

I take that back, it will really only be like a 2 week photo, forgot I was out sick for like 4-5 days! GRRRRRR!

[MNparisect]

decided tomm. on my day off, my goal is a 3 mile run and an intense ab complex, we'll see how this goes :)

[MNparisect]

hit the 3 mile run in 28-29 minutes. and worked the abs, got a good sweat going, tomm. back to chest and tris!

[MNparisect]

3 weeks since I started Journal

[MNparisect]

Chest and tris today

DB flat bench press

55x10 warm up
75x6
75x6
75x6

Tricep V rope pull down

55x10
55x12
55x12

Tricep machine pushdown

170x10
210x10
210x6
210x6

DB incline bench press

55x6
55x6
55x6

DB incline fly

30x10
35x10
40x10

Close grip barbell flat press

135x5x3

Tricep flares

25x10x3

Seated machine press

245x8x3

Finished up with 20 pushups and 20 dips 2 sets each. Good lift today alittle tired, didn't get much sleep, so hopefully a better Bi and Shoulder session tomm.

[Coke]

Moving along fine in here man, can already see an improvement between the most recent pic and the shot you took a couple of weeks ago. Will be taking names at this rate, lol.

[MNparisect]

This is for 5/7:

Bi's and shoulders, wasn't the greatest day, I was a bit hungover and didn't get much sleep the night before :(. In that regard, I wasn't there long.
Warmup up with some light curls and shoulder raises.

Alternating DB curls-

6x6x40

Hammer DB curls-

6x6x40

Shoulder press-

10x55
8x60
6x65
6x65

Lat raises

3x10x25

Preacher curl standing

3x8x75

Cable cross over curl

3x10x20

Started feeling like hell, so I left shortly after this.. bleh, I'm studying for finals right now, but plan on hitting legs and back tonight around 9:30!

[MNparisect]

Some legs and back today hit a PB on the deadlift, pretty proud of it haha.

Squat
135x10 warm up
225x6
225x6
255x4
265x4
280x1
280x1

Dead lift

135x10 warm up
225x8
315x1
315x1

Lat pull down
120x10
140x8
140x8

Calf raises
315x20x3

Seated rows
130x10x3

Wide grip pullups
10x3 BW

Tomorrow I'm pretty busy with studying for these finals so not sure if i'll make it to the gym, if I do a chest and tri day is store. Hopefully I can find time!

[MNparisect]

Today was chest and tri's

I don't usually barbell press when I don't have a spotter but today I did.

Flat barbell press

Warm up 135x10
185x5
205x5
225x3
225x3
235x1

Tricep rope pull down

60x10x3

Incline DB press

55x10
60x8
65x8

Tricep push down machine

230x10
230x8x2

Chest press machine

225x10
235x6x2

Tricep over head extension

20x10
25x8x1
20x10

Had to cut it short today, since I'm super busy with finals and what not.

[MNparisect]

Unfortunetly, I am unable to make it to the gym today due to intense final studies :(, tomorrow is a new day! Wish me luck on these damn tests

[MNparisect]

Good day for bi's and shoulders. feelin swole haha

Over head DB press

55x12 warm up
65x6x2
70x1

Bicep concentration curl DB
40x16x3

Bicep hammer curl
45x16x3

Straight barbell bicep curl
65x6
75x6x2

Lateral raise DB
25x10x2

Shoulder fly DB
40x6x2
45x6x1

Cable alternating curl
25x10x2

Burn out till failure alternating and hammer DB curl
3xfailure

Barbell shoulder shrug
135x10
225x6
315x3
315x3
225x6

Good workout today, hit a PR on the DB over head shoulder press (labeled in red) :), thats always sweet! Tomorrow, legs and back. Hopefully hit the 315 deadlift with proper form.:indian:

[MNparisect]

Yesterday I went in did a quick squat and some calves but I hit a PR for squat yesterday so I was pumped haha

Squat

bar-warm up
12x135
6x225
2x245
2x265
1x285
1x305

Some calf raises on the leg press, then I left I had some stuff I had to get done for school, tonight I plan on hitting chest and some back

[MNparisect]

Tonight switched up to the routine I think I'm stickin with for a couple months!

Preacher bar rows

warm up- bar 10x
50+bar x6
70+bar x6
85+bar x6
90+bar x6
95 x2 x2 x2 x2

Deadlift
warm up with bar x10
135x6
205x6
225x6
225x6
245x2
295x1
300x1

Barbell bench (This is where I struggle) Grrrr..
Warm up bar x10
135x6
155x6
175x6
185x3
195x1 (with hooks so I couldn't go all the way to chest)

Tricep pulldown
2x10

15 pull ups - Wide grip - 3 sets of 5
40 push ups- 2 sets of 20

So I think I've got the HCT program down to where I like it, self modified to me, so we'll see how it goes! Feel free to comment and help motivate me haha. I feel like I'm getting stronger, I just want to figure out how to get a bigger bench, it just seems so far behind the rest of my lifts.

[MNparisect]

Today I started the 30 day bench program presented by Chris Mason, so we'll see how I can do!

My one rep max is 235 for bench so heres the first Monday workout:

Bench Press - 3 x 65% x 3 reps x 155
Skull Crushers - 2 x 10, 1x10x40, 1x10x50
Triceps Pushdowns – 1 x 10, 1x10x85
Squat – 2 x 5, 1x5x225, 1x5x245
Lat Pulldown (curl grip) – 2 x 10, 2x10x140
Calf Raise – 2 x 10, to failure 2x10x230
Machine Ab-Crunch – 2 x 10, to failure (Modified this to 25rep, did 2x25x25

I get my wisdom teeth out tomorrow but can hopefully stay on track for Tuesdays workout :)

[MNparisect]

Second day of bench workout was cake!

Bench Press – 2 x 75% x 3 reps x 180 (I felt so under worked, but the workout said I would feel like that)
Triceps Pushdown – 1 x 10 x 65
Deadlift - 2 x 3, 1x3x225, 1x3x245 (gott'em up easily)
Ab-Crunch – 2 x 10, to failure (modified this to 2x15)
Also finished up with 20 push-ups (I figured that can't hurt)

Fastest I've ever been out of the gym, felt wierd!

[MNparisect]

Friday- Day 3 of bench workout

Bench Press – 2 x 85% x 2 reps x 200
Dumbbell Bench Press - 1 x 30 (or more reps, to failure), 1x30 (with 45 pound DB each hand)
Skull Crushers – 2 x 8 (1x8x50, 1x8x60)
Triceps Pushdowns – 1 x 10 (1x10x65)
Leg Press – 2 x 6 (2x6x270)
Lat Pulldown (curl grip) – 2 x 10 (1x10x130, 1x10x145)
Calf Raise – 2 x 10, to failure (1x20x270, 1x20x285)
Ab-Crunch – 2 x 10, to failure (2X25X30lb weighted)

Bench went up easily, my technique is getting alot better as well, I feel alot more stable and confident under the bar which is a HUGE plus. I think this will benefit some big gains!

[BallsWideDeep]

I want to start this program in a few weeks, so it's cool to check out your run.

Are you going to eat 25 calories per pound?
Are you using any supplements (PWO Shake, Fish Oil, Multi-Vitamin, Creatine, Beta Alanine, etc.)?
Are you planning on trying for eight hours rest a night?

It would be really cool to see someone do it by the book. Best of luck to you man.

[MNparisect]

I want to start this program in a few weeks, so it's cool to check out your run.

Are you going to eat 25 calories per pound?
Are you using any supplements (PWO Shake, Fish Oil, Multi-Vitamin, Creatine, Beta Alanine, etc.)?
Are you planning on trying for eight hours rest a night?

It would be really cool to see someone do it by the book. Best of luck to you man.

My diet is 3 chicken breasts cooked with rice a day, my other 3 meals consist of a protein shake a bananna. 3 main meals, 3 snack meals. (I am not to concerned with my diet)

Supplements- Protein shake 60gram (2 times daily, morning and before bed), also before work out 2 scoops of jacked and during the workout regular BCAA's.

I usually get 6 hours of sleep a night, I worked first shift at hormel for the summer so I have to be at the plant by 4a.m. :(.

My bench has never been stronger however. I'll keep you updated on my progress. Had to skip today, but be back on it tomorrow. Best of luck man!