BigNic's Journal

[BigNic]

hey i am gettin ready to start lifting seriously again. I have been lifting on and off for the last 2 years due to wrestling. I slow down every season due to practices and the fact that im usually cutting weight. Ive been wrestling 145 but hydrated i weigh about 150 lbs at a height of 5'7 or so. Last summer i bulked up to 160 and i am hoping to get up to 175 by november when i go to basic. I have been doing 3 small full body workouts a week during season just to try to maintain. Wrestling will b over for me next weekend and from then on out i am planning on doing this routine monday through saturday w/ sunday off.
Chest+Back
Arms+shoulders
Legs+calves + forearms
Im also going to be greatly upping my meal intake and am planning on eating 5 small meals a day plus one post workout shake. Im also going to go back on creatine also. Im considering androgen along with those too but i havent really done ne research yet. So any comments on my routine once i get it started would be apreciated. Thanks

[BigNic]

Also i do have some pics from about a month ago in the pictures section

[Saint Patrick]

the split looks fine. How about sets/reps/excercises?

[BigNic]

yea i figured id drop that after my first workout. Thanks

[rookiebldr]

Good luck on getting 175, eat well.

[BigNic]

well didnt make weight today for regionals for wrestling so the seasons over for me. :omg: So time to start gettin bigger. After the weigh in i was so mad i called my friend and directly went to the gym to blow off some steam.
Chest/Back day
-flat dumbells-65lbs-4X12
-flat bb bench-155-4x12----realize its low but dumbells kicked my ass
-incline db-45lbs-4x12
-decline bb-135-4x12

-standard deadlift-135lbs-3x12
-sumo deadlift-135 lbs-3x8 (deadlifts sucked but this was my first time doing them and i wanted to get good form worked out)
-Lat pull down-110lbs machine-4x12
dumbell rows-45lbs-3x8
t bar rows-2 plates-4x8

[debussy]

wow that sucks that you didnt make weight. how much were you off by? my coach would have killed us back then if we didnt make weight.

[BigNic]

.6 of a lb. And he was pretty pissed

[BigNic]

arms/shoulders today

arms
Biceps
-preacher curls-25's on each side, (how much do ez curl bars weigh)-12,12,12,11
-standing curls, 25s on each side (4x10)
-db concentration curls (40 lb dumbells) 3x8
-hammer curls (35lb dumbells) 3x8
Triceps
-machine push downs(100 lbs) 4x12
-rope push downs(80lbs) 4x12
-1 dumbell over the head extentions (45lbs) 4x12
-weighted dips(35lbs+bw) 4x12

Shoulders
-arnold press(35lb dumbells) 4x12
-shoulder press(115) 4x12
-barbell shrugs(ez curl with 2 45's) 4x12
-dumbell side raises-(20lb dumbells) 4x12

[BigNic]

sunday is my off day

[BigNic]

if anyone has any criticism bout my routine or excercises i should add or switch in itd be appreciated

[BigNic]

leg day. squats r low but this is the first time doing free weight

Squats-225-4x10
leg presses-8 plates-4x12
leg curls-2 plates-4x8
lunges-45lbs dumbells-2x8
calf raises on leg press-2 plates-4x12
calf machines-all the weight on the machine +45+35 on top-5x12

[BigNic]

lol..damn im not getting any comments on my journal. I must b perfect. lol jk

[BigNic]

chest back again

chest
flat barbell bench
-185 lbs- 4x8

db flat bench
-65 lbs db's-4x12

incline barbell
-135 lbs-4x8

decline barbell
-155 lbs-4x8

Back
standard deadlifts
-205 lbs-4x8-(still working on great form)

t bar rows
-2 45lbs plates-4x12

db rows
-45 lbs db-3x8

Pull ups
-3x6

Lat pull downs
-105 lbs on machine-4x12



pretty good day. I like following dead lifts with t bar rows. Feel it works back very good

[BigNic]

arms shoulders

standing bicep curls
-25ls plates on each side-12,12,10,8

preacher curls
-25lbs plates on each side-12,10,8,6

hammer curls
-45 lbs dbs- 3x8

machine curls
-mid weight-4x12

tricep rope extentsions
-4x12

dumbell extentsions
-45 lbs db

close grip bench press
-135 lbs-4x12

dips
-2x12

arnold press
35lbs db-3x8

db shrugs
-75 lbs db's-4x12

side raises
-25 lbs db's-4x12

[BigNic]

arite i have not kept this up but im going to start again. My split is now chest/arms/shoulders/legs/back. Today chest

flat bb bench
135x12
185x8
205x5
225x3--last one spotted
185x6

flat db press
80x8
75x8
75x6
75x4

incline bb press
65x8
65x8
65x8

wide grip bb bench(hands to the collar thing)
145x8
165x5
165x4

pec deck
150x8
150x8
150x8

flye to press
30x8
30x8
30x8


good workout...my weight was 161.5 today. Awesome. After workout had my protein shake..i added creatine into it. Is this ok??

[rookiebldr]

Adding the creatine to your post workout shake is fine. You should make sure that you also have carbs to go with that protein. :)

[BigNic]

arite thanks bro appreciate it

[BigNic]

today was arms

standing bb curls-75 lbs 3x12
preacher db curls-35lbers 3x10
dumbell curls- 30 lbs 1x10 35 lbs 1x10
peak db curls-30 lbs 3x12
reverse grip push downs-3x12
v grip pushdowns-3x12
single cable push down with palms up-2x10
---pals down2x10
single cable curls-3x12
dumbell over head extentsions- 70 lbs db 1 x12 75 lbs db 2x12
close grip bench press-3x12 135lbs
skullcrushers-2x12 75lbs
2xdips bw+45 lbs 2x20

pretty nice workout

[BigNic]

back

wide pull ups 4x10
deadlift 185lbs 4x12 (i know it sucks :cry: )
t bar rows 2 45 plates+25 plate 4x12 (i love these)
laying extentions bw+25 plate 2x12
one hand cable rows-4x12 each
lat pull down 135x12 150x12 150x12
rowing machine 4 plates +2 25's 4x12
db rows 70 lbs-2x12

[BigNic]

ok it looks like ima have to switch my routine up bc my partner is going to start lifting only mon wenes and fri because hes training for some national wrestling tourneys. He doesnt wanna do legs at all bc hes doin so much running and he doesnt have the energy to practice after leg days. on mondays well do shoulders arms wenesday chest friday back on the tuesday he isnt lifting with me im going to do legs and on saturday im going to do an isolation day just to work on any thing that was lagging that week. And on the thurday he isnt lifting i am thinking i might just do oly lifts. I enjoy them but i was wondering if it would be ok not to add them to a bodypart day but give them a day of their own. Does anyone do this? How did it work for you? thanks

[ReturnedFire]

what're oly lifts?

[BigNic]

olympic lifts

[BigNic]

chest

bb bench press

135x10
185x10
205x6
225x4
185x8

db bench press

3x8 75lbs :drooling: (i usually do 80's i dont kno wtf is up)

incline db press

3x8 65lbs

widegrip bb bench press

145x6
145x5
145x5...............idk wuts up with this either

peck deck

3x12 150lbs

db press to flyes

3x10 35's

idk it was a ok workout. I weighed in at 163. :burger:

[Saint Patrick]

Nice Benching, Junior.

[BigNic]

hahahaa junior

[BigNic]

arite today was shoulders

front raises
30lbs db's 3x12

arnold presses
35lbs db's 3x10

bb shrugs
225lbs 3x10

db shrugs
70lbs db's 3x12

bb military press
95 lbs 3x8

I forget what these are called but you hold a bb with ur hands in the center and pull it up to ur chin??
75lbs 3x12

ok workout..weighed 163

[BigNic]

so again has anybody out there reading this had any experience with devoting a whole session a week to olympic lifts?

[BigNic]

btw good luck on ur show paddy

[BigNic]

back today

wide grip pull ups
2x10

deadlifts
225 3x8 suck

t bar rows
bar+2plates+25 2x10
bar=3 plates 2x8

hyper extentions
bw+35 2x12

bent over bb rows
95lbs 3x8

single seated cable rows
150lbs 3x12 each arm

lat pull downs
150lbs 3x12

db rows
70lbs 3x12

[BigNic]

arite missed some cuz i been gone..but still lifting..heres my last two

back

deadlift--225x8, 225x8, 255x6, 285x4
t bar rows---3 plates, 3x10
wide grip pul ups---3x10
cable row machine---150 lbs 3x8 for each hand
lat pull down---135x12, 135x12, 150x12
bent over bb rows---95lbs 3x8
db rows--70 lbs, 2x8
behind the back bb shrugs--225lbs, 3x8

another cable excercise...pretty good whole workout

[BigNic]

chest, tri, shoulder

bb bench press
135x10, 205x8, 205x6, 225x4..this was ok

db bench press
80x8, 85x7, 85x7

incline bb
165x8, 165x6, 155x8

arnold presses
45lbs 3x8

bb shrugs
275 lbs 3x10

skull crushers
75 lbsx8 95 lbs x8

kick backs
45lbs 2x8

tricep pushdowns
150 lbs x2x10 160x6

i think ima stick with push pull legs for a while

[BigNic]

back bi

deadlifts
135x12
225x8
315x2----wtf im sucking at deadlifts today
275x4 --------somethin is horrible wrong today

t bar rows
2 plates+25x12
3 platesx8
3 platesx8

db rows
70lbsx8
70lbsx8
70lbsx8

bb rows
115x12
115x12
115x10

Pull ups
3x10

lat pull downs
135x12
150x10
150x10

wide grip cable rows
120x10
120x8
120x8

3 sets of crazy cable excercise

biceps

preacher curls. bb
85x8
95x4

standing curl
95x4
95x4

hammer curls
40x8
40x8 little cheat on last two

incline curl
30x4
30x4 all the way down realllllll slow and squeeze

some cable **** too. Does any one else like to do really low rep sets for biceps going heavy. This is first time i tried but i really like it. Anyone try this??

[rookiebldr]

Low reps for biceps? Yep, I've tried it and like it too. When I'm doing a strength routine I include low reps for bis as well.

Nice session Nic.

[BigNic]

thanks man...when u did the low rep sets did u gain only strength or did you get any size also?..im going for strength and size.

[BigNic]

chest tricep shoulder-

Chest

bb bench press
135x8
215x8
225x5
225x4
275xnegative..

db press
80x8
80x7
80x8

Incline bb press
165x5
165x5
165x5

flat flyes
55x10
65x8
65x8

Tricep

skull crushers
75x10
85x8

push downs
3x12 dont remember weight

close grip bench
155x10
185x6

shoulders

huge pyramid of db shrugs

front raises
30x12
30x12
30x12

arnolds----horrible bc of massive shrug workout i guess
55x8
55x6
55x6


ok workout overall. Ine decided i hate my gym. Mad ppl piss me off so bad there. Theres this one ******* personal trainer there that is constantly bitching at me. The other day he yelled at me for "throwing" the db's i was pressing. all i did was sit them down but it made a loud noise. I had my hands on them at all times. He made a big show of telling me i cant do that. Then today he starts talking **** about my lifting partner. My friend was shrugging and some chick was like thats a lot of weight but then the trainer tells her that it doesnt matter bc hes just doing shrugs?? Plus my gay gym doesnt have a squat rack only the pvssy smith machine. This gym sucks..hopefully when im in the navy tha gym will b good.

[ReturnedFire]

nice workouts dude :thumbup:

sucks about the gym :(

[BigNic]

thanks man

[BigNic]

back bicep

deadlift
225x10
275x3..lost grip
275x6
im just not feeling deadlfits today

T Bar Rows
2 45's+ 1 25x10
3 45'sx10
3 45'sx10

db rows
70x8
70x8

Good mornings--just started this for first time
75x12
75x12

wide under grip sitting cable rows
120x10
120x10
120x10

Lat Pull Downs
135x10
150x10
165x7

Bicep

preacher bb curls
85x10
85x10

standing bb curls
85x6
85x8

Hammer Curls
35x8
35x8
35x8

did a few sets of bent over db curls and some where i am standing with db by my side then pull arm up in front of my chest while rotating my hand so it ends up palm toward my shoulder?? Someone just showed me them and im trying to find out if i like them or not. Ok workout today

[Saint Patrick]

Yeah I agree, sounds like your gym sucks.

Joining the navy, eh?

[BigNic]

ya im in the delayed entry program right now...i go in nov 18 but im trying to get that pushed up to a little sooner.

[BigNic]

Chest Tricep Shoulder

bb bench press
185x6
205x3
225x3
245x1
255 failed.........this fvcking sucks

db bench
80x8
85x8
90x6...this workout made me feel a lil bit better

flat db flyes
60x8
60x8

standing military bench press
95x12
95x10
95x10..first time doing militaries

bb shrugs
225x10
275x8
275x8

close grip bb shrug
225x8
225x8
225x8

tricep push downs w/ v handle
150x10
160x10
160x10

skull crushers
75x8
75x10
75x10

Close grip Bench press
135x10
185x3..hurt my wrists

Wide grip bench press
185x8


Pretty decent workout. ******* trainer came back and bitched some more about me dropping the db's. IM NOT DROPPING THEM...I KEEP MY HANDS ON THEM AT ALL TIMES BUT THEY STILL MAKE A SLAM WHEN THEY GO DOWN. I dotn care what he says anymore..he could even kick me out..then ill just go lift on base.

[BigNic]

well i know this is getting old but once again ive decided to change my routine. I would like to start a p'lifting style routine on mons, wenes, fri, and sun. I am still workoing out how i am going to go about it as i have posted some questions about it on the powerlifting section. Its taken a while for me to finally decide what my goals really are. I would like to go for strength and some nice mass would be nice also.

[BigNic]

arite seeing as my ****ty gym has no free weight squat rack i am starting to do squats out of a bench. Ill just do box squats on my normal bench with the bb on the highest rack. Tried them today just to get a feel for it. 135x12, 205x12 255x12 all very easy however it did feel a little weird. I guess im just gonna do box squats from now on on the bench bc i dotn have access to a squat rack at all. Any way starting the p lifting routnine tomoro

[Saint Patrick]

I would like to go for strength and some nice mass would be nice also.

Well if you're using a strength-based routine, and you're eating enough calories, then I'm sure you'll pack on some size too.

[BigNic]

thats what im aiming for

[BigNic]

ok today was the start of my powerlifting routine.
MAX EFFORT BENCH

bench press
135x8
215x5
205x5
205x5
205x5
205x5
185x8
I dropped from 215 to 205 bc i had no spotter around just in case. I couldve handled 215 easy.

db bench
80sx8
80sx8

lil bit of shoulders

Military press
115x6
115x6

Shrugs
315x10
315x10

lil bit of tris

cable push downs
100x10
120x10
130x10

skulls
75x8
85x8
85x8

finished off with a few sets of biceps bc i feel like ill be way to burnt on my deadlift/squat day to do any. So far i like this routine

[BigNic]

well i went to the gym and did some biceps, forearms, grip, and ab work. Im going to start doin this every tuesday seeing as i dont feel like ill get around to it on my bench and squat/dead days.

[shredder]

bro are u trying a westside type powerlifting routine?

[BigNic]

ya i am..im gonna run it like this for the first 6 weeks

monday- ME Bench
warm up set
5x5's.................ill just be doing this for the first 6 weeks then once ive gotten used to lower reps ill start triples and singles
cool down set

some shoulder stabilizing stuff and tricep stablizing stuff


wenes---DE/SQ

ME on deadlift..medium on squat(box)
some heavy t bar rows
leg presses
good mornings

friday--DE bench
8 or 9 sets of 3 explosively

little tricep stablizing work and also a little lat stablizing stuff

sun---ME on squat..medium on DL
squats, deads, good mornings, leg presses

and on tuesday's im gonna do some bis, forearms, grip and ab work as i am to burned out on my big days.



Then after about 6 weeks or so im going to switch to
Mon--ME Bench
tues--extra **** like i said earlier
wenes--DE Dl's
fri--DE Bench
sun--ME squat

and jsut switch from week to week for max effort days and dynamic effort. But ya thas the plan

[BigNic]

arite im definetly never doing squat/deadlift day. Im seperating them. Im also having a problem with squats. My gym has no squat rack. All there is is a smith machine which sucks. I have been tryin to squat out of the bench racks but it is really awkward and feels dangerous plus i cant get much rom. Im thinking that for now i may just do below parallel smith machine squats?? Does anyone have any ideas? This would only be for a few more mos b4 i move. Anyway so my squats didnt work out to well today, i threw in some leg extent., and leg presses a long with a few calf raises.
as for
DEADLIFT
went light bc was expecting to squat afterwards..next time ill go 305 or so.
135x10
285x5
285x5
285x5
285x5
285x5

Then some t bar rows
Two 45's + 25 x 10
three 45's x 6
three 45's + 25 x6

[ryuage]

have 2 ppl help you put the weight on the shoulders ?

[BigNic]

ya i hear wut ur saying but it just doesnt feel safe..its difficult to rack the weight again because of the angl;e..now im wondering about possible front sguats?

[BigNic]

ok today my rest day. Did a buncha yard work digging ditches so my arms and back are pretty sore. Tomorow is Bench day..lighter weight with high reps ( prolly 10) and some stabilizing word for lats, and tris

[BigNic]

well well..my everyone is bitching at me to start doing cardio, bc i need to get in shape for basic. I really really really reallly hate running, but i suppose i kinda have to start. I guess running 2 or 3 times a week will work, as ill just do it on my off days. Prolly bout 3 miles a day i suppose. Since im doing this i suppose i may as well try to do a lean bulk from now on. Anyone have any ideas what kinda diet i should have for this?? thanks

[ryuage]

eat clean sources of carbs, efas, and protein and try to gain about .5 to 1 lb a week and that should warrant a lean bulk :)

[BigNic]

.5 to 1lbs. Ok thad be perfect. Preciate it bro

[BigNic]

im thinking maybe a hst type routine would be better seeing as i have to run and swim several times a week. Im not so sure with my current routine my body could get through it

[BigNic]

ok im just gonna go to a split routine until i see how this cardio is gonna make me feel. Today was a pretty ****ty chest tri day

BB Bench Press
135x8
205x8
205x5
225x4
185x8...this was not a good day at all..i dont know what my problem was

Incline Bench
135x8
165x6
155x5
135x6...i think im gonna go back to doing incline again

db bench press
75x6
75x6
75x6....idk bout these either i been doing 80's and 85's

DB Pullovers
60x6
60x6
60x6...first time doing these..i think ill def add them in

Chest Dips
BWx10
BWx10

Tricep pushdowns w/v bar
100x10
120x6
110x8

Skulls
75x10
75x10
75x8

Close grip bench press
135x8
135x8

Dips
bw+45x12
bw+4x12
bw+4x12
bw+4x12


Not a great day but i guess they cant all be. lol. Finished of with some pushups, standard and close grip, to get ready for basic. Also some ab work(decline sit ups and cable resistance sit ups)

[ryuage]

i dont htink you have to alter your training regimen, but maybe add in stuff such as pushups, situps, swimming, and cardio on rest days possibly or different time of the day.

[BigNic]

my powerlifting routine was taking too much out of me. I tried to do my running and swimming on the off days and i didnt have it in me.

[ryuage]

try this out

http://www.teenbodybuilding.com/brent2.htm

[BigNic]

hey thanks man thats some good stuff and its already put out in a routine. I think lift on a mon tues wens fri sun schedule and do that whole navy seal workout. Ill make sure to mention how i feel abotu it

[BigNic]

well since im gonna start the navy seal cardio i think im going to go ahead and start cutting..my recruiter said itd b good to be nice and lean for boot camp plus ill prolly go to infantry school so id like to be real lean and mean. I think once i get outta all the schools i have to go to ill probably try to bulk to maybe 180?? IDK things are always a mystery with me. lol

[BigNic]

1800 calories today. This is muchhhhhhhhhhhhhhhh lower then i usually am. shoot my old proteing shakes WERE 1850. Im going to follow pattys guideline from his guide. Today is back biceps, ill post later

[BigNic]

Back Bicep


Deadlift
255x8
255x8
255x8
255x8
225x12

T Bar Rows
2 plates+25x10
2 plates+25x10
2 plates+25x10
2 plates+25x10

Pull Ups
bwx10
bwx10

DB Rows
70'sx10
70'sx10

Sitting Cable Rows
each hand
150x10
150x10
150x10

Lat Pull downs
150x10
150x8
150x8

BB Preacher Curls
3 sets

DB Hammer Curls
3 sets

a few concentration curls and some forearm work. Good day. Feeling pretty good for having dropped so many calories.

[BigNic]

a trainer at my gym wants me to enter a bb contest. I got calipered today at 8.6. He says that in contest shape ill weigh in the 140's. Im thinking i might as well give it a shot seeing as ill have a lot of time tob4 i go to basic in november and id like to do something like this. Anyway ill give some more info once i hear bout it. Today was hamstrings

Stiff Legged Deadlifts standing on the bench
took the bar down to my feet
135x12
135x12
135x12
135x12

Atlantic Hamstring machine
?x12
?x12
?x12

Sitting Calf Machine
4 platesx12
4 platesx12
4 platesx12
4 platesx12

Standing Calf Raise on Smith Machine
standing on two plates
135x12
135x12
135x12
135x12


good workout

[ryuage]

sounds like a plan good luck with the contest.. do you know which one it is gonna be?

[BigNic]

no not yet but ill let you know when i do..i should find out by next week

[BigNic]

chest tricep

BB Bench Press
135x12
185x12
185x12
185x10
185x8
175x8

Incline BB Bench Press
135x10
155x6
165x5
185x2+2 neg
135x8

DB Bench press
80'sx8
80'sx7
80'sx7

DB Flyes
70x6
70x6

Pec Deck
150x12
150x8
150x8

Skull Crushers
75x12
75x10
75x10

one hand cable press downs
?x10
?x10
?x10

Cable Press Downs
100x12
120x12
120x10

Dips
BW+45x15
BW+45x15
BW+45x15

Close Grip Bench Press
135x12
185x1
195x1/2...just wanted to see how much i could do

Pretty decent day. Experimented with some higher reps and i did like it

[BigNic]

Leg Shoulder abs

Smith Machine Squats
all at parallel
135x12
225x12
315x6
315x6..i hate smith squats

DB Lunges
3 sets
DB Jump Squats
3 sets
Leg Extentions
3 sets
Leg Press
3 sets

Sitting Military Press
3 sets
BB Shrugs
4 sets
Upright Rows
4 sets
Front Raises
4 sets
Cable Lateral Raises
3 sets

Hanging Leg Raises
4 sets
Cable Weighted Crunches
4 sets
Decline Weighted Sit ups
3 sets

decent workout. Damn i wanna free weight squat rack. I may buy my own one of these days

[BigNic]

arms

Reverse grip Cable Pushdowns
3 sets

Close grip Bench Press
4 sets

Weighted Dips
3 sets

Skull Crushers
3 sets

Overhead DB Extentions
2 sets

finished with some close grip diamond push ups

Preacher BB Curls
3 sets

Close grip Chins
3 sets

Hammer Curls
3 sets

Concentration Curls
3 sets


Behind the back Forearm Curls
3 sets


good workout..very few ppl in the gym

[BigNic]

real short hamstring calves day today bc gym was closed

Stiff Legged Deadlifts
bb down to my toes
135x8
135x8
135x8
135x8...these were all very fast and easy..ill start going up on them..prolly 185 next time

BB Calf Raises
4 sets


well thas it quick n dirty workout at my house

[BigNic]

off day today..starting to get used to 1800 calories a day

[ryuage]

you ever get around to starting that little program?

[BigNic]

chest tri

BB Bench Press
8 or 9 sets

Hammer Strength Incline Press
3 sets

Hammer Strength Decline Press
3 sets

DB Incline Press
3 sets

DB Incline Flyes
2 sets

BB Incline Press
2 sets

Pec Deck
3 sets

Reverse Grip Tricep Pushdowns
3 sets

V grip Tricep Pushdown
3 sets

Single Grip Tricep Pushdown
3 sets

Dips
3 sets

Close Grip Bench Press
3 sets

Machine Dips
3 sets

[BigNic]

ryuage...ya ive gotten through the first week..so far its been pretty eassy but it will get much more intense

[ryuage]

thats a lot of sets for chest :)

[BigNic]

ya i kno..the trainer who wants me to compete put me thru it..a lot of the sets were failry light

[BigNic]

gym was crazy crowded. back w/ 4 sets of bicep


Deadlift
225x12
275x10
275x10
225x12

BB Rows
115x10
135x8
135x8
ima start doing these now

T Bar Rows
180x10
180x10
180x10

Sitting Cable Rows
3 sets

Lat Pull downs
3 sets


Preacher Curls
2 sets

Hammer Curls
2 sets

[BigNic]

first day at a new coast guard gym.. has a squat rack..so i think ill try to start going there

Arms/Shoulders

Close Grip Bench
135x12
135x12
135x12

Skull Crushers

Weighted Dips

Standing Military Press

Arnold Press

Front Raises

Cable Lateral Raises

Rope Pressdowns

BB Shrugs

Upright Rows

BB Preacher Curls

Standing Curls

[BigNic]

short chest day

BB Bench Press
215x5
215x5
215x5
215x5
215x5

Incline BB Press
135x10
135x10
135x10

DB Incline
70x10
70x10
70x10

short n sweet

[BigNic]

met up with a bro of mine and he wanted to do chest/back. I was gonna hold out n just do back with him but i decided id go ahead n hit a lil chest up since i did so little yesterday. Pretty ok workout..dissapointed with the deadlift.

BB Bench Press
135x15
185x10
205x6+2
225x4+2
185x10

Incline BB Press
135x8
135x10
135x8

Deadlift
135x10
225x3
315x3
405x****......i shouldnt a even gone for it..i was not feeling deads today

Wide Grip Pullups
3x12

Bent over BB Rows
115x8
115x8
165x4..this is a pr

T Bar rows
2 platesx12
3platesx10
3 platesx10

Lat Pull Downs
3 sets

Sitting Cable Rows
3 sets

[BigNic]

hmm arms shoulders again..ill finally get a good leg workout at the other gym tomoro when i got a ride..

Upright Rows
10,6,6

BB Shrugs
12,10,10

Front Raises
10,10,10

Cable Laterals
10,10,10

V Grip Pressdowns
12,10,10

Skull Crushers
10,8,8

Weighted Behind the Back Dips
20,20,20

finished tris w/ some close grip push ups

Hammer Curls
8,8,8

Preacher BB Curls
12,10,8

Standing BB Curls
8,6

Cable Curls
10,10,10

pretty good day.

[BigNic]

legs

Leg Press
370x12
450x8
450x10
450x10.....i suck at leg presses but ima do em on the leg days when i cant get to the gym with a free weight squat rack

Leg Extention
45+25 on each side
12,10,10

DB Lunges
8,8,8

SLDL
on platform
135x12
135x12
135x12

Hamstring Curls
10,10,10

Standing Calf Raises
15,15,15,15

Sitting Calf Raise
12,12,12

arite leg workout i guess

[BigNic]

NASF
ATLANTIC COAST OPEN
Chincoteague Center
Chincoteague Island
VA
july 10

Im going to go ahead and enter this as a lightweight. I know im not in the greatest shape for it but its somethin i wanna do b4 i go in to the navy. Im afraid once im in i wont be able to prioritize doing a contest for a while. Anyway im 8 weeks out at a 8.6% BF according to the 3 point caliper. Ill post pics sooon and regularly so we can see how my scrawny self cuts down

[BigNic]

Chest back

BB Bench Press
185x11
185x10
205x7+1 neg
225x5+1 neg

BB Incline
135x12
155x8
165x6
185x2+1 neg................nothing to impressive but its a pr for me

DB Flyes
60'sx10
60'sx10
60'sx10

BW Pull Ups
14,12,12,12

Deadlift
225x12
275x10
275x8..i pretty much suck at deadlifts compared to my other stuff

This is when i ran out of time in the gym. I will do 3 sets of BB rows later on tonite. Reps with 135 prolly. Whered all my profiles viewers go??? lol

[ryuage]

still here! hehe, hows the cut coming along ?

[BigNic]

painful. I never realized how much i love eating. Its ok im gettin used to it. Im taking in bout 1950 cals a day. Thanks for the support

[BigNic]

arms

Close Grip Bench
135x12
135x12
155x8
155x8

Pressdowns
12,10,10

Skull Crushers ss w/ weighted dips
12 12
10 12
06 12
supersets are nice

Preacher bb Curl
3 sets

Hammer Curls
3 sets

Standing Curls
2 sets

Reverse curls on Preacher
3 sets

Forearm Curls
3 sets

also did some close grip chins for the hell of it. Pretty ok workout but i kinda hate working arms for some reason.

[BigNic]

Back

Chin Ups
14,12,12,12

Deadlifts
225x10
225x10
225x10
225x10
225x8..........had a trainer helping me out with dl's. Advised me to go with a closer grip and feet width. Its helping so maybe i can get my dl up

T Bar Rows
180x10
180x10
180x10

Sitting Cable Rows
3x10

Lat Pull Downs
3x12

Hanging Leg Raises
4x25

good workout..hopefully tha trainer helped me with my dl.

[BigNic]

shoulders

Clean & Press
95x12
115x8
135x3....this is a first time doing thse..i suck at them but ill get better

Upright Rows
12,8,6

DB Shrugs
2 second pause at very top
12,12,12,12

Lateral Raises
10,10,10

Front Raises
8,8,8

DB Shoulder Press
8,8,8



felt good except the ****ty clean and presses

[BigNic]

well damn..this workout sure did suck. the gym was closed so i did a little chest workout at my house. I think ima start doing chest dips, they were ace

BB Bench Press
225x4
215x5
205x5
20x5

Incline BB Press
135x10
135x9

BW Chest Dips
BWx12
BWx15


couldnt really push myself too much because i had no spot..plus im getting to be a weak lil bitch now that im cutting. Whatever.

[BigNic]

posted some pics today too. I definelty need to get leaner

http://www.wannabebigforums.com/showthread.php?p=792180#post792180

[BigNic]

ok well today im starting my even lower calorie diet..1160 cals..hopefully i can continue to lean down. Todays my off day so no lifting. Legs tomorow

[Chubrock]

Lookin' good man. Nice and lean already. Good luck with the competition man.

[BigNic]

thanks bro..still really hoping to get leaner

[BigNic]

ok here was my diet today..im going to basically do this meal plan for next 8 weeks

breakfast
2 poached eggs
2 ww toast

1 Apple

Lunch
1 Baked Potato
6 oz of tuna

Dinner
1 Baked Potato
3.5 oz chicken breast
1 small salad w/ Light Ranch dressing

[BigNic]

arms

close grip bench press
-12,12,12-155lbs

seated hammer curls
-8,8,8-40's

weighted dips
20,20,20-BW+45

Preacher BB Curls
12,12,12-95lbs

skull crushers
12-75lbs
12,12-85lbs

Standing BB Curls
12,12,12-75lbs

Rope Pressdowns
12,12,12

finished with a new forearm workout that im working on

ok day

[BigNic]

ive decided to try a hst program but split it up into upper and lowerbody. 3 upper body an 3 lower body a week. 2 excercises for big muscles 1 for small muscles. 2x10 reps for each excercise. Im liking this type of split. Ill update you when i get home

[BigNic]

lower body

leg extentions
2x10
DB Lunges
2x10
SLDL
2x10
Ham Curls
2x10
Standing Calf Raises
2x10
Hanging Leg Raises
2x10
Oblique Machine
2x10

[BigNic]

upper body

bench press
225x8.....not the greatest thing but HUGE for me
205x8

DB Flat Press
80'sx8
80'sx8

Pull Ups
BWx25
BWx15........im really good at pull ups since i started doing them about one year ago. I blew away everyone at my school when we did the testing for it. I think i may stop doing any other lat back excercise bc these work so great. Im gonna start bringing a belt and doing weighted ones. There was a lil bit of kick in the last few reps of each set

BB Rows-underhand grip
135x8
155x8
no deadlifts..ill do them on my lowerbody day from now on since they work hamstrings plus i dont have the energy on upper body days.

Upright rows
95x8
95x8

DB Press
50x8
50x8

Front Raises
25x8
30x8

Hammer Curls
40'sx8
40'sx8

CG Bench Press
135x8
155x8

2 sets of haning leg raises and 2 sets of decline sit ups

[BigNic]

well my partners bein a lil bitch and wants to work more than hst. So ima stick with upper day and lower day but increase the sets to 3 or 4 or something. Who knows, ill just go with it

[beastin v6]

oh HST kick ass. I loved working out with the HST routine. Nice bench though! Keep it up

[BigNic]

lower body

leg extentions
12,12

parallel squats...finally got a good session in on free weight squats at tha base gym. Had to kinda feel em out as i havent done them in a while
135x15
185x12
225x10
275x6....first 4 good..last one or two was a lil above parallel

Deadlift
135x8
225x8
275x3
315x1..went easy trying to work up to 315..im sure i can do more

SLDL
185x10
185x8

Hanging Leg Raise
3x25

Decline crunches
3x25

good overall leg workout..fairly short too

[BigNic]

ahhhhh...i have to do some stuff so i cant go to the gym tonite so i woke up at 5 and did a uper body workout at my house. I dont see how ppl work out so early, i feel weak as ****.
upper body

bb bench press
135x10
205x8
205x6

very steep incline
155x8
155x6

cg bb bench
155x8
155x6

bb rows..underhand
155x8
155x8

T bar rows
135x10
170x10
195x8

skull crusher
95x10
95x10

upright rows
95x8
95x8

military press
95x10
95x10

bicep curl
95x8
75x12

well im happy i at least got up and did it..lol

[BigNic]

damn i accidently worked out again today..lol..i went back to bed after my morning workout then got up and relaxed. Then at 5 i forgot bout the earlier workout and rushed out to the gym. Near the end of it i remembered and left.

Bench
135x10
225x6
225x7+1 neg
185x8

DB shrugs
90'sx12
90'sx12
90'sx12

CG Bench
135x10
155x8
155x8

Weighted Dips
BW+45x12
BW+70x12
BW+70x10

Front raises
30'sx8
30'sx8

out

[beastin v6]

Hey BigNick,

How is your diet looking like? Taking anything other then creatine and whey protein? Those are some (edit from come to some lol) pretty decent lifts you got man. :thumbup:

[BigNic]

diets good..im slowly losing maybe a lb or lb n a 1/2 a week. I take creatine and whey only right now. When i was bulking i was taking 3 weight gainer shakes a day. Thas 9 scoops a day. It sucked. My current protein is sucking tho so i just ordered some nitrean n creatine from atlarge this morning. Hopefully this will taste a lil better and be smoother. Thanks for posting bro

[BigNic]

off day..switching routine

mon--chest tri
---------------bb bench incl bb bench bw dips flyes cg bench skulls weighted dips

tues--back traps bis
-----------------deads t bar rows wide grip pull ups shrugs upright rows clean and press hammer curls preacher bb curls reverse bb curls

wenes--quads hams calves shoulders
--------------leg ext parallel squats sldl standing calf raise on smith front raises lateral raises arnold presses

repeat for thurs fri sat and take sunday off. Well see how it goes..im gonna start just doing my workouts as i feel. I make solid gains off of almost anything so i think from now on ill just try to listen to my body and do what feels right each day.

[BigNic]

went to the gym a lil late, hit up some back traps bis. Gym was damn near empty

T Bar Rows
135x10
180x10
180x10
205x5

Weighted Pull Ups
BWx15
BW+25x10
BW+35x8
BW+25x8...im lovin weighted pull ups for my lats

BB Bent Over Rows w/underhand grip
135x10
155x8
155x8

Hyperextentions
BWx15
BWx15

BB Shrugs
135x10
225x10
245x10
245x10
275x8

Standing BB Curl ss w/DB Hammer Curl
85x10/35sx10
85x10/35sx10
85x6/35sx6.....i love supersets..i may start using them alone for bis tris and maybe calves

finished with 3 sets of 15 hanging leg raises and 5-10 minutes on a cardio machine. Pretty good day

[BigNic]

well today was SUPPOSED to be delts and tris. But near the end i went ahead and hit traps a lil bit more cuz i feel like i slacked on em yesterday. And then i figured since i did all that i might as well just make it a arms shoulder day so i finished off with a lil biceps

started with several light delt warmups

Arnold Press..just started these again, going light but ill get em back up
40'sx8
40'sx8
40'sx8
40'sx10

Front Raises
30'sx8
25'sx8
25'sx8

Cable Laterals
10,10,10

warmed tris up with 2 light sets of pressdowns

CG Bench
135x10
155x8
165x8

Weighted Dips
BW+90x12
BW+90x12
BW+90x12

here i decided to hit traps
BB Shrugs
225x10
225x10
315x6
315x6

DB Upright Rows
10,10,10

finished with some hammer curls and i was out.

[BigNic]

btw diet is ace and i can feel the fat leaving

[BigNic]

i was gonna hit quads but tha squat racks broke, so i justh it a lil back chest workout with a dude i kno

BB Bench Press
135x8
225x6
245x3
225x6

WG Chins
BWx25
BWx20

Incline DB Press
60'sx12
70'sx8
70'sx8

Chest Supported T Bar Rows
2 Platesx12
3 Platesx8
3 Platesx6
2 Platesx10

Dips
BWx20

goood workout,

[debussy]

Holy **** dude, I been keeping up with your journal. You got strong fast! Really strong bench and deadlift!

[BigNic]

thanks bro i appreciate it

[BigNic]

well this day sucked. First my car breaks down so i cant go to school, which would udually be a good thing but im barely graduating so i kinda need to be going. So i go home and go to sleep for like 5 hours then get up eat some stuff take a shake. Then my friend brit comes to get me to take me to the base gym so i can get a good quad workout in on the squat rack there. Well we get there but we only have 40 minutes cuz she has to go to work, so i figure ill basically just do squats. As im warming up on leg extentions this huge dude gets on the squat rack and takes it up for the whole fvcking 40 minutes. I asked to work in but he had so much weight on that he didnt want to. He was squatting 585 a lil bit under parallel for like 6 reps. Thas the best ive ever seen. But anyway we have to leave so my friend drops me off at my local gym and i decide to hit up so hams and calves which i hate doing anyway. So i do that workout in like 20 minutes and go to call my ride but there phone wasnt working so i wound up waiting for about an hour in a half. This day just sucked period. Hopefully ill actually get my quad workout in tomoro.

calves/hams/abs

SLDL's
135x10
225x8
225x8

Sitting Calf Raises
4 platesx12
4 platesx12
4 platesx12

Smith Machine Calf Raises
225x12
295x12
295x12

Hanging Leg Raises
2x25

[BigNic]

again no squat rack.. Was gonna do wut should have been a arms day but i turned it into chest and arms

Preacher Curls
95x10
95x10
95x10

CG Bench
155x10
185x8
185x6

here for some crazy reason i thot it would be a good place to try some normal benching

Bench Press
225x6
245x1
275xfail.....
couldnt lock out, i think i would have had it easy if i hadnt close grip benched and benched earlier..whatrever

Hammer Curls
40'sx10
40'sx10
40'sx10

Weighted Behind the Back Dips
BW+90x12
BW+90x12
BW+90x12

finished with reverse curls for forearms. Kinda dissapointed bout the maxing but ill get 275 next week.

[BigNic]

ok back today

T Bar Rows
180x12
205x8
205x8

Weighted Chins
BWx12
BW+35x8
BW+45x6
BW+25x8

BB Rows
135x8
155x8
155x8

Deadlifts
225x12
245x3
275x10

finished off with 3 sets of hammer curls and then a couple sets of leg raises

[BigNic]

hmmm no gym so i did some arms at home or wutever

CG Bench
165x8
165x8
165x8

Skull Crushers
75x12
75x12
75x12

Standing EZ Bar Curls
75x10
75x10
75x10

finished with a few sets of reverse bb curls to hit the forearms. And im out

[BigNic]

ok finally a good nice pr.

chest

warmed my rotator cuffs up

Bench Press
135x3
225x1
255x1
275x1 PR
285x1 PR

Incline DB Press
70'sx10
75'sx8
75'sx8

Cable Crossovers
10,8,6,10

Wow i wasnt expecting 285. I was hoping to get 275 and got it nice and clean so i figured what the hell. 285 was easy until locking out, a lil struggle but i pulled it im happyyyy.

On another note i officially get out of school for good in one week

[debussy]

holy ****. im impressed! congrats with the 285. you know 300 is right around the corner... so keep workin hard man!

[BigNic]

ya i hope i can pull 300 b4 i turn 18. LOL with my cut i kinda doubt it but hey who knows

[BigNic]

back again. Ima try to post another pic tonight to show yall where im at.

Weighted Pull Ups
bwx10
bw+25x8
bw+35x6
bw+25x8

T Bar Rows
180x10
205x6
205x6
205x6

DB Rows
90x6
90x6
90x6

Deadlifts
135x3
225x3
275x3
315x1........strained somethin in my glut cuz its been hurting like hellc so i stopped. I think im gonna start limiting deadlifts to everyother back workout since theyre so taxing.

BB Shrugs
225x10
275x8
275x8

finished with 3 sets of hammer curls and 2 sets of hanging leg raises. Ill try to get a pic up tonite.

[BigNic]

diet today was arite

2 scoops nitrean w/no fat milk
1 piece whole wheat toast
protein bar
apple
2 scoops nitrean w water
medium baked chicken breast
small salad

[BigNic]

today diet

2 scoops nitrean
1 piece of toast
protein bar
apple
2 scoops nitrean
1 scoop nitrean
lean chicken breast
small salad
1 scoop nitrean

[BigNic]

those pics, heres a side tri and and a side chest. I feel like im losing muscle and not fat, my heads starting to come out of competing so i guess well see how it goes.

[BigNic]

took today off

[Chubrock]

Damn dude you in great shape man. Lifts look AWESOME. What you weighin in at right now?

[BigNic]

thanks man, but im really startin to doubt this show coming up. I weighed in a 158.8 this morn

[Chubrock]

What did you weigh in at before ya started the cut?

[BigNic]

164 or 63, i lost too fast. I feel like i pretty much ****ed this whole cut up. I went from 5 k calorie to like 1400 lol. It just ate away at my mass and not o much my fat. I just wanna bulk again to be honest. I dont kno i havent made my mind up. But ya hows training going for you, i appreciate you posting

[Chubrock]

Yea man no prob. When you turn 18?

[beastin v6]

Good Job!

Looking better. Ya that whole low calorie sh*t s*cks lol. Trust me, at 195lb all I think is food and all the muscle I am going to lose. But don't let that get you down, at the end you'll look better. Stay Motivated

[BigNic]

thanks beastin, and i turn 18 july 15

[Chubrock]

Well damn, I was hopin I might be a little older than ya. Oh well, I'll use that as my excuse as to why you're lifting more than me HAHA.

[BigNic]

lol when u turn 18

[Chubrock]

I turn 18 Aug. 25th, the first day classes start at college.

[BigNic]

what school you going to

[Chubrock]

East Carolina University, I'm a Pirate baby WHHHEEWWW!

[Saint Patrick]

Hey Nic, I just wanted to say that you're going to look f*cking awesome by the time you're in your 20's if you keep it up.

Good luck @ the show.

[BigNic]

thanks man, coming from you that means a lot

[Coke]

You are off to a great start and actually look much bigger than you say you weigh.

Keep up the good work!

[BigNic]

thanks man tho the issue may be my height. Ive always thought i was 5'8 but the other day i had to do a height and weight thing for my recruiter and they had me at 5'7

[BigNic]

nice 10 minute arm workout today. LOL

BB Curl ss w/Overhead BB Extention
75x12/75x12
75x10/75x10
75x8/75x8

only about 5 secs between excercises, just enough time to switch hand placement on the bar.

[BigNic]

Delts/Traps/Calves/Forearms

big workout today lol

great day today. just really felt good in the gym, i have all this **** on my mind these days and i was just able to put it all out of my head and have a nice session

arnold press
50'sx10
50'sx10
50'sx8

Standing Lateral Raise
25'sx8
25'sx8
25'sx8

Front Raises
25'sx10
25'sx10
25'sx10

at this point my delts were torn the hell up so i did a lil traps

BB Shrugs
225x10
275x10
275x10

Standing Calf Raises
4x12 nice and slow

Sitting Calf Raises
2x12 nice and slow also

Reverse BB Preacher Curls
65x10
65x8
65x8


felt great

[Chubrock]

Good workout man. Nice weight on them shrugs. You use any straps or just raw grip to keep ahold of the bar?

[BigNic]

nah i dont use any straps for anything. I used to when i did deads and shrugs but i used my friends and i dont lift with him ne more. I actually prefer no straps, id rather take a lighter amount of weight and put more emphasis on my lagging forearms anyway.

[Chubrock]

Hows your range of motion with that much weight?

[BigNic]

from hanging to just shy of my ear

[BigNic]

btw i do use a supinated grip on those

[Coke]

Very nice shoulder session man.

[BigNic]

thanks man

[BigNic]

ok, chest workout at my house today. Short but to the point. No great strength today but i made a point to really stress nice form

BB Bench Press
135x10
205x8
225x5
245x2

Behind the Back Dips ( leaning forward, emphasis on chest )
bw+75x12
bw+75x12
bw+75x12

overall nice workout

[Coke]

Good chest work bro.

[BigNic]

thanks

had a lil upper body day today. Just wanted to have a nice long day in the gym to get my head straightened out because schools killing me

Upper Body

BB Bench
225x8
225x6

DB Incl Bench
80'sx6
80'sx8

Weighted Pull Ups
bw+35x8
bw+25x8

DB Rows
90'sx8
90'sx8

Bent over BB Rows
135x10
155x8

Cable Sitting Rows extra wide grip using lat pull down bar
12,10,8

CG BB Bench
155x10x3 sets

Hammer Curls
40'sx8x2 sets

BB Curls
75x10x2 sets

finished with two sets of hanging leg raises. Workout didnt really make sense but it got my head cleared

[BigNic]

well fellas, today marks a big day in my life. Tomorow i take an exam that basically caps off my horrible academic career. Its for my algrebra class. Im currently pulling a 66 average so i need to get a 70 plus on this exam to pass this class. If i dont pass it i will have to go to school again next year and all my plans will be RUINED. If i do pass then i have to take a few courses this summer and get my diploma in july. Im sure no one really cares but i just thought i would let everyone know. Wish me luck bros

[Chubrock]

Damn man good luck fella. You need to be in bed sleepin right now. Good luck.

[BigNic]

well passed my class with a 67 percent

Great day for the nixter, done with school and im going to the beach

[Coke]

I knew you could pull it off mang - :D ...good upper body session!

[Saint Patrick]

Awesome workout Nic.

[BigNic]

thanks guys ima try to hit up a lil ham workout tonite

[BigNic]

well another random workout..a long one it was

chest tri

BB Bench Press
135x8
185x3
205x3
245x3
it seems like 245x3 should be easy because of my recent bench 1rm pr but this has been a struggle. The last few times i tried i could not get the 3rd rep by myself. This time i pulled it so while tis nothin crazy i was feeling it

CG BB Bench
205x4
205x3

well thats it. Im gonna start gettin a solid routine going again and try to stay away from all this randomness. Im also going to try to make my workouts longer as they used to be, altho the more i lift the more i realize that in MY own case, i feel that my body really does not need a whole hell of a lot to be stimulated. I feel like this short ass workout got the same needed results that my older longerrrr workouts used to. However i will try to make them longer because i enjoy lifting and it is kinda a highlight of my day. Pretty sad, lol

Another note, today was my last day of hs

[BigNic]

eh some pics,

[BigNic]

[BigNic]

can't really tell much from the ****ty front double bi or relaxed one. Im really not liking my newer cutter body, i really am having my dobuts about this cut, wanting to just say **** it and lean bulk

[BigNic]

[Coke]

Good pics, look like you have made improvements in such a short time frame - :thumbup:

[ryuage]

:thumbup: looking nice and lean there nic

[BigNic]

well ive pretty much fallen out of this competition. My recruiter is helping me out so im planning on going to basic early, hopefully july/august. So im gonna go ahead and od a lean bulk till then i suppose. This weekend been pretty crazy, i ate a buncha weird **** ive beenv in the mood for. About 30 peices of fried chicken and a lot of pasta salad. 12 bweers on friday and maybe 10 on saturday. Im ready to get focused on a good bulking diet so ill start logging my diet prolly tomoro.