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BigNic
06-13-2004, 10:37 AM
Well due to several reasons ive fallen out of the competition i was going to enter. Now my plan is to do a lean bulk until late july or august when i should be shipping off to basic. My plan for this bulk is to take in around 4000 calories and around 200 grams of protein. My workouts will be random as usual but im going to try to stay at a lil lower reps than usual also. Current stats are

Ht 5-07
Wt 162lbs

I dont really know any of my measurements. My best lifts are 285x1 on bench. 315x6 on deadlifts. And 315x8 on squat. My deadlift and squat is prolly better but i havent really pushed mysdelf enough on them.

Goals for this journal is to get to around 170 while maintaining low bf. Later on id liek to bulk to around 200. Ill start posting my diet tomorow and ill posdt my workout today later on.

BigNic
06-13-2004, 12:41 PM
hams/calves/abs

SLDL's
135x10
225x10
275x8

Standing Calf Raises--on smith
225x15
315x15
315x15

Sitting Calf Raise
4 platesx15
4 platesx15

Hanging Leg Raises
3x15

Cable Weighted Crunches
2x12


pretty good workout, gonna hit up some quads tonite hopefully.

I am so ready to get fvcking huge

BigNic
06-13-2004, 12:43 PM
ill go ahead and post a few pics, i have them in the pictures section and in my old journal but incase i have some new veiwers ill show you about where im at.

These were all taken within the last few weeks i guess

BigNic
06-13-2004, 12:47 PM

BigNic
06-13-2004, 12:50 PM
and some legs

ryuage
06-13-2004, 01:54 PM
good luck on the bulking, put on as much as you can before you go because you'll lose it all :)

BigNic
06-13-2004, 01:57 PM
ya unfortunatly thas wut im thinking

BigNic
06-13-2004, 02:46 PM
arite heres been my diet today. Not as much as id like but im still recoverign from this weekend.

multivitamin and b complex
1 cup weightgainer w/ fat free milk and one egg
3 handfulls of almonds
power bar
2 scoops nitrean protein w/creatine
1 cup weightgainer w/fat free milk and one egg
1 slice of whole wheat bread
2 scoops nitrean protein
2 lean chicken breasts
small salad

BigNic
06-14-2004, 08:40 PM
kinda random upper day

BB Bench
135x8
225x3
245x1
265x1
285xmiss.......sucks i didnt get it this time. I had it easy, but as usual i couldnt lock out. I need to work my tris a lil more i belive

CGBP
185x8
185x6
185x3

Weighted Pull Ups
BWx8
BW+35x8
BW+45x6

DB Lateral Raises
30'sx8
30'sx8
30'sx8

Front Raises
30'sx8
30'sx8

dont really know what this workout was about but im gonna start a powerlifting routine now. Ive been wanting to for a while so i figure ill go ahead and do one for the next 4 weeks or so. See if i like it and if i do maybe once im out of basic ill get serious with it

BigNic
06-14-2004, 09:03 PM
ok this is what my powerlifting routine will look like. Obviouslt the accessory lifts will change from time to time.

monday
ME Deadlift/Squat

Main Lift- Deadlift-work up to a max triple
Hamstring Assistance work- SLDL 4x6-8
Abs Assistance work-hanging leg raises 4x15
Lower back assistace work-hyperextentions 4x8
Calves assistance work-standing calf raises 4x12

Wenesday
ME Bench

Main Lift-Bench Press work up to max single
Assistance Tricep Work-CGBP 4x8
Assistance Lat Work-weighted pull ups 4x8
Assistance delt work-arnold presses 2x10
Assistance tricep work-skull crushers 2x10

Friday
DE Squat/ Deadlift

Main lift-Box Squat 8x2 w/85% of max
Assistance Hamstring work-sldl 4x8
abs assistance work-cable crunches 3x12
abs assistance work-decline crunches 3x12

Sunday
DE Bench

Main lift-bench press 9x3 of 60% of max
assitance tricep work-CGBP 4x8
assistance lat work-weighted pull ups 4x6-8
assistance delt work-rear delt flye 2x10
assistance rotator cuff work-2 sets of stretching
assistance bicep work-hammer curls 4x8

BigNic
06-14-2004, 09:04 PM
altho im not going on those days. Ill start wenes with DE dl squat day and go from there

J_weik
06-14-2004, 09:05 PM
Hey man do u have aim or something? I'd like to ask u a question or to, msg me as locoman1984 if u can.

BigNic
06-14-2004, 09:07 PM
ya its bignic715

Chubrock
06-14-2004, 09:07 PM
Sounds good man. You're def lean, now just pack on the muscle.

BigNic
06-14-2004, 09:11 PM
ya, id like to gain mass and a lotta strength

BigNic
06-15-2004, 07:00 PM
legs

squats warning, i suck at squats
135x10
135x8
225x6
245x6
245x6

SLDL on two stacked plates
225x10
275x8

45 degree leg press
didnt count up the weight
10,8

Calf Raises in Smith Machine
225x12
365x8
405x5

ok workout i guess

BigNic
06-15-2004, 07:02 PM
hmm i read chris masons post in the bodybuilding section and im kinda considering channgin my whole bulking idea.

Ill try to take in as high calories and high protein as possible. Im willing to get fat as long as i get big also. My routine will be based on the one he indicated and basic compound ifts. Ill post it later

BigNic
06-15-2004, 07:13 PM
something like this is what i want to try

mon/thurs

BB Bench Press
2 warm up sets 4x6 work sets
CGBP
2 work sets
Weighted Pull ups
1 bw warm up set 4x6-8 work sets
BB Push Press
1 warm up set 4x6-8 work sets

tues
Deadlift
1 warm up set 4x8 work sets
Hammer Curls
4x8 work sets

fri
BB Squats
2 warm up sets 4x6-8 work sets
Calf Raises
2x10

BigNic
06-16-2004, 12:26 PM
diet today

Weightgainer shake 2280 cals 106g prot
2 cups weightgainer
2 scoops nitrean
1 cup low fat milk
2 tbspns natty pb

2 power bars 480 calories 18 g protein

Nitrean shake 185 calories 52g prot
2 scoops nitrean
1/2 cup fat free milk

2 chicken breasts 320 cals 58 g protein

BigNic
06-16-2004, 01:36 PM
well my legs are ****ing sore. Those squas yesterday tore my quads up. I was really in the mood to lift today, so i figured itd be a good day to go light, and try some sumo squats. This is the first time ive ever done work sets with sumos and i think im gonna start doing these instead of conv. deads. I like the feel of these better and i feel they hit my hams, lower back and traps better. Altho im currently not as strong as i am on conv. im sure ill get the sumos up there. Its important to me that all my compound lifts hit as much of my body as possible since im using so few excercises in this new routine. Next week ill try to go up to 275 for sets of 8

Sumo Deads
135x8
205x8
225x8
225x8
225x8

EZ Bar Curls
75x8
85x8
95x8
95x8 little cheat on last one

Crunches
2x25


nice short workout

BigNic
06-16-2004, 04:52 PM
was in the mood so i did a lil cardio

3 two minute rounds on the speed bag
1 two minute round jump rope

BigNic
06-17-2004, 04:34 PM
warmed up with some dips

BB Bench Press all done about 2 reps short of failure
225x6
225x5
225x4

DB Arnold Press
45'sx8
45'sx8
45'sx8

had to cut it short, ill do my close grips and pull ups tomoro

BigNic
06-17-2004, 08:03 PM
CGBP
185x10
185x10
225x5
225x5

Weighted Pull Ups
BW+45x8
BW+35x6
BW+25x8

Front Raises ss w/ Lateral Raises
25x10
25x8

Hanging Leg Raises
2x25

debussy
06-17-2004, 08:19 PM
CGBP
185x10
185x10
225x5
225x5

Weighted Pull Ups
BW+45x8
BW+35x6
BW+25x8

Front Raises ss w/ Lateral Raises
25x10
25x8

Hanging Leg Raises
2x25

That's some nasty weight you're putting up for CGBP. I can't believe you made all those gains whlie on a cut too. The weights are gonna fly up now that you're bulking. I'm gonna keep a close eye on this journal... this is sick ****.

BigNic
06-17-2004, 08:30 PM
ya i feel like close grip is really natural for me. Thanks bro

KeMiKaL
06-17-2004, 08:51 PM
woah what brand of weightgainer do you use? 2 cups lol...and 2k calories in a drink.

Sounds good ;)

BigNic
06-17-2004, 09:30 PM
just gnc 1850. I didnt mean 2 scoops, i literally meant 2 full cups. 400 g

BigNic
06-19-2004, 02:42 PM
drank too much last night

BigNic
06-20-2004, 03:25 PM
Deadlift day

Sumo Dead
135x8
275x6
275x6
275x5

SLDL
225x10
225x10
225x10

BB Rows
135x10
185x6
185x6

Hammer Curls
45x8 4 sets

BigNic
06-21-2004, 06:15 PM
upper body

Decline BB BEnch
135x10
225x8
245x4
255x4

Weighted Pull Ups
bw+35x8
bw+35x6

DB Shoulder Press
50'sx8
50'sx8
50'sx8

DB French Press
35'sx12x2 sets

Lateral Raises ss w/Front Raises
25'sx10 25'sx8

finished off with 2 sets of abs. Did decline today because all the flats and inclines were taken

Coke
06-22-2004, 07:37 AM
Fine upper body effort bro - keep up the good work!

BigNic
06-22-2004, 11:38 AM
thanks bro

BigNic
06-22-2004, 05:51 PM
squat

BB Squat
135x10
225x8
225x6..at this point stopped squatting because i didnt feel like my depth was good. Im at least parallel but i cant get low on back squats and it really pisses me off. I get people to watch me and they tell me that im parallel but i just dont feel them good. I figured for the hell of it id try front squats to see if i could get low.

ATF BB Front Squats
115x8
115x10
115x12

this is itttttt!!!! I got low low low on these. Even though theyre were so light these hit my quads much better then back squats. Ive tried changing my grip my stance and everything on back squats but i never feel like i get the depth i want and it usually stresses my already ****ed up knee and shins. I felt these ATF front squats just in my quads hams n glutes. These will be the base of my legs for now on.

Seated Calf Raises
2 px15
4 px12
4 px12

done

BigNic
06-22-2004, 06:52 PM
well today i weighed 167. That is pretty big for me because i have gaiend over 20 lbs in the last 4 mos. Heres to 20 more.

also today i decided **** it, and shaved my head again. who needs hair

BigNic
06-22-2004, 06:54 PM

BigNic
06-23-2004, 03:48 PM
upper day

[B]BB Bench Press
205x10
225x6
245x3

Lat Pull Down
100x12
160x6
160x6

Sitting Military Press
95x8
95x8
95x8
95x8 first time doing these..i like em

CGBP
205x3
135x10

Lateral Raises
30'sx10
30'sx8

felt pretty good.. Delt was a bit sore today

Coke
06-24-2004, 05:28 AM
...lol, looks like you joined the wbbb (baldies) - good upper body session.

BigNic
06-24-2004, 10:04 PM
thanks. Deadlift day today

Sumo Deads
135x8
225x8
275x6
275x6
still trying to get stronger on these, feel em much better then conventional

Bent Over BB Rows
155x8
155x8
155x8

Hammer Curls
45x8
45x8

BigNic
06-26-2004, 09:17 PM
upper body day

started up with 2x15 bw chins

Incl DB Press
75'sx8
80'sx8
90'sx4
75'sx8

DB flyes
45'sx8
45'sx8

DB Skull Crushers
35'sx12
35'sx12
35'sx12

Lateral Raises
25'sx10
25'sx10
25'sx10

good workout. lifted with one of my old partners. Hes really turned to **** sincei lifted with him. He used to be wayyy bigger then me and now i just totally outshowed him. Hopefully itll motivate him and we can get him up to his full potential.

ryuage
06-27-2004, 03:02 AM
good stuff bignic, get your buddy motivated! too bad I can never get any of the guys here to lift with me they are all pansies... haha they just dont understand the life style. Life is a big party to them.

Chubrock
06-27-2004, 07:49 AM
Dang man, good sumo deads. Were you squatting with a narrow stance? I've found that if I widen my stance, and point my toes out slightly that I can get a much better range of motion.

beastin v6
06-27-2004, 08:05 AM
Sup BigNick. Just droppin by...nice chest workout bud. just keep eatin clean and workin hard but most importantly stay motivated.

out

BigNic
06-27-2004, 08:26 AM
ya ive squatted with pretty much all widths. Right now im liking wide stance atf front squats. Ya the sumos are really a humbling thing for me, i can do more on conventional but i feel the sumos better, and size is mroe important to me than strength. Plus everyone at my gyms are impressed with just two plates bc no one deadlifts

BigNic
06-27-2004, 10:11 AM
little back workout at home

BB Rows
135x8
185x6
185x5
135x8

BB Shrugs
205x8
255x8
275x6
295x6

Oly Bar Standing Curls
95x6
95x6
95x4---------godamn using the oly bar hurts like a mofo

finished with a couple sets of crunches, good workout

BigNic
06-27-2004, 05:36 PM
did some legs

Front Raises
25x8
30x8
35x8

Seated Calf Raises
4 platesx12
4 platesx12

did this part of the workout while waiting for some dude in the squat rack. Get this ****, he was doing db rows inside the rack. I couldnt believe it. Finally i asked him if he could do that somewhere else so those who actually need the rack could use it

ATF Front Squats
135x10
135x10
135x10
135x10---------one more week of going light and high reps and ill start going heavier. These all felt really good.

SLDL to the floor
225x8
275x6
275x6

finished with a few sets of decline crunches

ryuage
06-27-2004, 06:00 PM
what the hell would you use a squat rack for to do db rows? haha

BigNic
06-27-2004, 06:04 PM
ya what a dip****

BigNic
06-27-2004, 09:58 PM
well since ive been dl'ing sumo ive felt it a lot morei n my lowerbody so i think im going to make them a lower body lift. lower body will go something like this

Front Squats 4 sets
Sumo Deads 3 sets
SLDL 2 sets
Calf Raises 2 sets

Ill split the rest of my workout into two upper body days. An upperbody day with emphasis one tris delts chest and an upperbody day with emphasis on back traps bi. The lowerbody day will be done twice a week. I just love how im tweaking my routine to be just how i like it.

ryuage
06-28-2004, 02:49 AM
hope you can handle squats and deads in the same day :) it's doable but one of them will probably suffer due to the other.

BigNic
06-28-2004, 04:07 AM
ya im sure one will but thats ok, as long as each muscle group gets worked well i have no problem letting the weights suffer

BigNic
06-28-2004, 01:49 PM
ok today's workout

Upper Body ( Emphasis on Chest, Tris, and Delts)

Warmed up with 2x15 bw dips.

Incline BB Bench
BARx8
135x8
185x4
155x8
175x5-------man i suck at incline, i got my flat bench up to 285x1 so now im going to try to get my incline up there also. My incline isnt nearly as good as my flat press but i feel the inclines thicken my chest a lot and size is more important to me then lifting heavier weights.

DB Flyes
50'sx10
50'sx10

Sitting Behind the Neck Military Press
95x8
95x8
95x8-------still working on getting these up

Front Raises
30x8
30x8

DB French Press
40'sx8
40'sx8

pretty solid workout. This isthe first time ive done incline bb in a while so it was kind of a refresher course. I think ill stick to inclines from now on though, switching from bb to db as i see fit. Weighed 167 today!!

BigNic
06-28-2004, 02:47 PM
well i said earlier how since ive gained 20 lbs since i got on this message board id throw down some new pics. The quads look pretty sab but im proud of how theyve come along. you can kinda see the front teardrop coming on out. My back is really growing, ive always considered it my best feature and id like to get it as big as possible.

BigNic
06-28-2004, 02:47 PM
last pose is pretty whack but i thought it was cool.

ryuage
06-28-2004, 03:06 PM
gettin bigger and looking lean, keep eatin!

Coke
06-29-2004, 09:49 AM
You are looking great at 167.

BigNic
06-29-2004, 05:22 PM
thanks guys, appreciate it.

Upper Body (emphasis on backs, traps and biceps)

warmed up with 2x8 on lat pull down machine

BB Rows
135x10
185x6
195x6
205x4
155x8

DB Shrugs
100'sx12
115'sx10-----did these while waiting to move onto bb shrugs in the squat rack. Some dumbass was doing bb curls.

BB Shrugs
225x10
315x6
275x8

Hammer Curls
45'sx10
50'sx6
50'sx6

pretty solid day, i reallly love working back

BigNic
06-29-2004, 05:24 PM
The other day i was looking through bcc's journal and saw how he used to eat a whole jar of natty pb a day and it gave me the idea. I ate half a jar today which gave me almost 1500 calories and like damn near 60 g of protein. Im going to start tryin to get in half a jar a day while im in summer school, along with my protein shakes and lean meat at night so hopefully ill be able to consistently hit 5 k calories.
Right now im taking in right around 4 k

ryuage
06-29-2004, 08:01 PM
he was also on gear :)

BigNic
06-29-2004, 08:22 PM
oh i know, im not trying to imitate his results, i just need to get some higher calories going and it seems like an easy way to get them down

BigNic
06-30-2004, 09:45 PM
ok, i may not post in this for a while, i made a bet with a friend i couldnt gain an inch to my arms in one month. Im going to try using the routine chris has on the main website for one month and see where it takes me. Just a little fun detour to try to pull up my little bitch arms. Theyre currently 15

BigNic
07-02-2004, 10:41 AM
ok ive come to my senses, i think rather then try to focus on my arms i need to focus on an overall bulk. I dont know what i was thinking. I think one of the problems with my arms not growing in a while has been overtraining. Im going to go ahead and see if they respond from no direct isolation work. Ill go back to compound workouts.

BigNic
07-02-2004, 03:13 PM
little chest delt workout at my house

Standing Behind the Neck Press used EZ Curl Bar
85x10
95x10
115x10
125x8

BB Bench
135x6 (pinkies on ring)
135x6 (pointer finger on ring)
185x6 (pinkies on ring)
185x6 (finger on ring)
205x1 (regular grip)
235x1 (regular grip)
255x1 (regular grip)
275x1 (regular grip)

275 was pretty good, a tad slow but never stopped. I think i prolly had 295 maybe in me today, but im at home alone so i didnt want to risk it. Overall good workout.

BigNic
07-02-2004, 04:18 PM
weighed 167 today

skinny no more
07-02-2004, 08:21 PM
Good job!! I want to grow like you dude

BigNic
07-02-2004, 08:27 PM
thanks bro

rookiebldr
07-02-2004, 11:07 PM
Excellent benching, BigNic. Also kudos on the 20lb gain. You're pics look great and clearly you didn't add fat in that 20lbs. Keep bulking and add another 20lbs.

BigNic
07-03-2004, 08:16 AM
thanks man, ya thats kinda my short term goal, 190. I dont really mind if i dont stay too lean

Coke
07-03-2004, 03:39 PM
Nice benching man! - ...you will probably bring those arms up over 17 in a little bit.

BigNic
07-03-2004, 08:03 PM
ya i hope so, im just gonna go ahead and lay off them and see if overtraining was my prob. If i dont see any results from that ill go back to a couple sets of tris on chest day and a few sets of bi on back day. who knows with me, all my training is ridiculously random. Im even thinking of trying a twice a week hit type thing. Well see

BigNic
07-04-2004, 11:34 AM
ok im gonna go ahead and try a hit routine for a month and see how i like it. This would be good becasue it will also give me time to try and improve my cardiovascular conditioning for bootcamp. The following excercises will be the only ones used. I will continue with no direct arm work.
Deadlifts
Squats
BB Rows
Chins
Bench Press
Overhead press

i am splitting the excercises into two diff days with 2-3 days rest between them. The split is done this way so that one of the days can be done at my house in case i hve no way to go to the gym

Day 1
Deadlift 1x15
BB Rows 2x8
Bench Press 2x8

Day 2
Front Squats 1x20
Chins 2x8
Overhead Press 2x8

I will also do two days a week of cardio. My diet will be around 180-200 grams of protein and from 4k to 4500 calories.

This routine is based off of the one i found on http://www.muscletalk.co.uk/article-hit-training.asp but i changed the days of the excercises to fit my gym schedule.

BigNic
07-04-2004, 12:11 PM
well first hit workout was...........intense!! This is definetly the most drained ive been from a workout in a long time.

Deadlift Conventional---ill go back to conv. since im on an abbreviated workout and conv. hit my quads some too
135x8x2
255x12---grip gave out, i could have had 15 Have to work on my grip

Bench Press
135x6x2
205x10
205x7

Bent Over Rows
135x6
175x8
175x8
right after last set did a static hold for about a minute to help my grip out

finished with 2x50 crunches

Those deads really wore me out, im not used to going such high reps. awesome workout

rookiebldr
07-04-2004, 09:59 PM
Excellent session there. Yeah for the deads!

Coke
07-05-2004, 07:31 AM
The session was a good one...lol, it is that grip everytime - something we've all got to work on.

BigNic
07-05-2004, 07:59 AM
ya hopefully static holds will help me out with that

MegaMuscle
07-05-2004, 11:02 AM
great job on lifts Nick you still doing the contest

BigNic
07-05-2004, 11:04 AM
lol naw i bailed on that a while i go. I pulled out because i may be going to boot camp as soon as next month. Thanks for the interest.

BigNic
07-05-2004, 08:41 PM
did some cardio and grip work. Ran a mile in a bit over 7 and did 2 static holds and 2 sets of reverse curls

BigNic
07-06-2004, 04:51 PM
well well well, weighed in today...170 lbs

Damn it felt good. This is pretty huge for me, im gaining nice without too much fat, although im trying to clean my diet up a bit.

Heres my 2nd HIT session went well with the exception of the front squats

Weighted Chins
bwx8
bw+35x8
bw+35x8

Seated BTN Press
115x8
135x7+1 negative
135x3---need to work on these. 2nd set was horrible

Front Squats
115x8
135x14---this didnt go to well, i had 20 in me easily but the bar kept sliding down my arms, i figured out my problem with form. I need to arch my elbows up slightly and look up more. Ill get 20 next week and go up in weight the session after that.

At this point i decided that from now on i will add 2x8 oly bar curls to failure on this workout every 3 workouts or so. And ill add 2x8 cgbp on the other day every 3 also. I like this idea so that im at least hitting 4 total sets of arm isolation once a month. I like close grips anyway.

Oly Bar Curls
95x8
95x6

MegaMuscle
07-07-2004, 05:48 AM
great lifts Nick, what part of the military you going into?Alot of that stuff is based on strenght endurance.Alot of people from my family have military backround

Coke
07-07-2004, 06:02 AM
Props on gaining the pounds, looks like this may be just the start of it - keep up the good work!

BigNic
07-07-2004, 01:30 PM
mega muscle-im going into the navy. Im planning on being a hospital corpsman and getting field medical training to be a field medic in the marine corps although i havent ruled out any other medical technical fiedls. After ive done my 5 years i would like to get out and get into some type om medical career (emt ect.) Thanks for the comments.

Cocoa-whats up bro, ya my goal for a year from now is at least a lean 190.

MegaMuscle
07-07-2004, 01:35 PM
your max dead lift is 365 congrats. good luck in the navy

BigNic
07-07-2004, 01:36 PM
ok well ill show you all the hit style split as it pans out over a week.

mon- OFF DAY--cardio

tues- workout 1 ( f. squats, chins, btn press)

wenes-Off day-light full body movement. (i am going to get into some kind of full body movement ie clean and press on two of my off days a week just so i can get into the gym a little more. These 4-6 sets will be several reps short of failure and will hopefully not be stressful enough to impair the rest of my week's real workouts.

thurs-Off-cardio

fri- workout 2 (deadlifts, dips, rows)

sat-Off day-light full body movement for 4-6 sets again

sun-Off day

I added the light full body excercise for 4-6 sets 2x a day in addition to my normal routine because i like getting into the gym a little more as a stress reliever. Im still deciding on what exact movement it will be but for now im thinking a clean and press. Ill be doing that today

BigNic
07-07-2004, 01:37 PM
Megamuscle- ya i got that about 2 months ago. Ill probably max on al my excercises in around 1-2 mos from now.

BigNic
07-07-2004, 06:28 PM
ok my off day curl grip clean and press. I found this excercise in one of chris mason's old journals. He did the on a few of his off days also. They really hit my whole body pretty nice. I felt it nice in my delts tris bis lower and upper back and hams. Ill see if it feels like to much to be doing in addition to my normal split but id like to stick with them.

Curl Grip Clean and Press
95x1+3
95x1+3
95x1+3
115x1+3
115x1+3

Solid!!

BigNic
07-07-2004, 07:17 PM
for the hell of it..a back double bi. Im a lil fatter then usual these days, id guess around 10-11%, but im gaining regularly so im happy. however i am gonna tr to clean up my diet a little more. My arms kinda ruin the pose but whatever i guess

BigNic
07-07-2004, 07:17 PM

Coke
07-08-2004, 08:22 AM
...lol, you are probably going to always have a hard physique and stay real lean - great shot!

rookiebldr
07-08-2004, 08:48 AM
Excellent shot. Lots of definition and it looks like the lats are coming in great. Keep up the good work.

BigNic
07-08-2004, 11:52 AM
thanks guys i appreciate all the support

BigNic
07-08-2004, 02:45 PM
draining workout today

BB Bench Press
135x6x2
215x8
215x6

CGBP
185x5----hit the rack and had to rack the weight
185x8

Deadlift- conventional
135x6
275x10--------higher reps on deads are killllinnn meeeee

BB Rows
185x8
185x8

nice workout today, good and intense

ryuage
07-08-2004, 04:41 PM
workout lookin ace.

BigNic
07-08-2004, 04:54 PM
thanks bro

BigNic
07-09-2004, 09:42 AM
off day today-did some curl clean and presses,

Curl Grip Clean and Press
95x1+3
95x1+3
115x1+3
115x1+3

also did some reverse bb curls to beef up these skinny forearms

Reverse Curls
95x12
95x12

nice lil pump.

BigNic
07-09-2004, 01:41 PM
****ing around with the camera today. Heres the rest of the pics. My legs still suck but theyve gotten a lottt better

BigNic
07-09-2004, 01:42 PM

BigNic
07-09-2004, 01:44 PM
hmm i just found out i can put down videos with my cam. Ima try posting a few small clips to see if i can learn how to post these. If i figure it out ill do some training ones.

BigNic
07-12-2004, 07:37 PM
well ive been talking about doing a p lifting routine for a while and the last couple weeks a friend has been begging me to do westside with him. So finally i decided i will. I am officially promising i will actually stick to this routine for 4-6 weeks at least. For sure, no switching routines. Im really confused about my goals and what exactly i want so i figure this will give me something different to do and maybe i like it. At least it gives my friend someone to do it with. I did DE Bench yesterday. Today was ME dead/squat. Anyone interested in my routine im following this template. http://tsampa.org/training/routines/20030523/

ME SQ DL

Conv. Dead
135x6
205x3
275x3
300x3
300x3------as usual grip horrible, **** it, im investing in some straps

SLDL
205x8
205x8
205x8

Shrugs
205x6x2---this pisses me off, it was my grip, i usually do 275x8-10 or something

Weighted Situps
+25x15
+25x15

finished with some calf raises. My b day is thurs so ima ask my moms to get me some straps.

pruneman
07-12-2004, 08:28 PM
hey BN i think this may be my first time in your journal. Lookin real big in the pics...you are only 165? Good luck with the westside...didn't get to read through the whole routine but it looks like it should be a good time. Keep up the hard work! :thumbup:

BigNic
07-12-2004, 08:34 PM
ya 168 this morning. I fluctuate around 166-170 these days. Im only 5'7 or 8 so thats prolly why you thought i looked bigger. Thanks for stopping in bro

BigNic
07-13-2004, 04:38 PM
did some cardio at my recruiting meeting. Had to run a mile and a half and do some pull ups. I hit 20 pull ups pretty easily so that felt pretty nice. Tomoro i got ME Bench

pruneman
07-13-2004, 04:47 PM
excellent. get the chance to show some people how it's done? :p

BigNic
07-13-2004, 05:06 PM
haha yea but they think im fat there. Ive gained like 25 lbs since i joined and i was wearing a baggy shirt. They told me to watch my weight because if i get any fatter i may have to get a waiver to get in. I just laughed.

ryuage
07-13-2004, 05:20 PM
oh well if you get in on a waiver or not.. you still get in :) 20 pullups nice...

rookiebldr
07-13-2004, 08:58 PM
Fat? You look great. Keep up the weight gain it looks like you're definitely doing it right. You look like you've grown well overall and esp in the delts and arms.

BigNic
07-13-2004, 09:06 PM
thanks guys appreciate it, im really excited abotu this westside routine, looking forward to me bench tomorow.

pruneman
07-13-2004, 09:22 PM
gotta agree with rookie. fat...no way. You have put on some good size.

BigNic
07-14-2004, 06:14 PM
ok day today i guess

ME Bench

155x6
185x3
205x1
225x1
245x1
275x1
295xmiss
275x1

pretty bummed about missing 295 but whatever, it will be mine soon

Decline CGBP--i will start doing these as i feel it isolates the tris more than flat
205x8
205x6
205x4

BB Rows
185x6
185x6
185x6

Standing Arnold Presses
45'sx6
45'sx6
45'sx6

Weighted Dips
x10
+25x10
+35x10

pretty good day. Had to deal with some ******* screaming in the gym. Dude has a huge upper body but i mean his legs are prolly smalelr then his arms. He was screaming while doing his db rows. Just annoying

Fart Barker
07-14-2004, 06:17 PM
just wait till you see all those fat bastards when you get in

pruneman
07-14-2004, 06:35 PM
nice session. Getting real close to that 300 mark. LOL @ screaming dude. I know the type...they are annoying.

BigNic
07-14-2004, 06:54 PM
thanks guys, im gettin there

BigNic
07-14-2004, 08:47 PM
ok im gonna start throwing in my friends prs also. Hes a lil short of me but hes getting there. He is trying to gain some strength for football. Today he missed 185 just barely. Couldnt lock out. He close gripped 115x6 and btn pressed 115x8. He did some cable rows and finished with 3x6 of bw dips.

sh0es
07-15-2004, 05:02 AM
damn Nic for 17 your ****ing strong dude, keep it up man

and lmfao @ the "fat" comment, you shoulda just took off your shirt when he said that and been like :whazzup:

BigNic
07-15-2004, 07:40 AM
thanks guys

BigNic
07-15-2004, 11:37 AM
Todays my b day so my diet will surely suck. But im 18 now so i really wanna start getting serious about lifting, now im comparing myself to the big boys so i got a long way to go. Im gonna get my straps today hopefully. Ive also been thinking about changing my DE Bench day into a bench assistance day. I dont really like speed bench however i will stick with the speed stuff on DE Sq/Dl

pruneman
07-15-2004, 02:52 PM
:birthday:

Coke
07-15-2004, 02:58 PM
Nice upper body work...Happy 18th b'day!

BigNic
07-15-2004, 04:57 PM
thanks guys appreciate it. Didnt do a whole lot for my b day although i did get my belly button pierced with a straight bar. Ive been saying id do it forever and no one believed me. I think its cool. Ill prolly drink too much tonight but come tomorow ill be back on my strict bulk.

Xand
07-15-2004, 06:14 PM
Happy B-Day Big Man.

rookiebldr
07-15-2004, 06:41 PM
Happy Birthday Nic. You're well on your way to being one of the big dudes the way your progressing.

BigNic
07-15-2004, 10:50 PM
thanks guys, heres a pic of my new improeved stomache. Check out the belly button

BigNic
07-16-2004, 05:10 PM
well ok workout but ****ed my back up

DE Sq/Dl

Speed Deads
185x4x2

Speed Box Squats
185x6x2

Deadlifts--used new straps
275x8
315x8--at this point my form just felt horrible. Im laying off dl's for a while

Static Hold
275x30 sec
275x30 sec
275x30 sec

Weighted Situps
+25x15
+35x15
+45x15

Chins
bwx20
30 sec pause
bwx16

ya im laying off dl's fr a bit. from now on my DE Sq/Dl day will be triples on box squats followed by 3-4 sets of front squats plus abs and statics.
My ME sq/dl day will be gm for a max triple followed by 3-4 sets of sldl. Got DE bench either tomoro or sunday depending on how i feel

BigNic
07-17-2004, 05:02 PM
well this workotu just felt like ****. Im gonna start trying to get a set of pcis in ehre every two weeks because im gonna monitor how my gains go over the next while.

Bench Assistance

Decline Bench
135x8
205x10
235x5
225x5 this whole workout sucked

BB Front Raises
45x15
45x15

Skull Crushers
115x6
115x3

one of ym ****tier orkouts

pruneman
07-17-2004, 05:09 PM
hey, not every session can be perfect. I think that posting pics regularly is a good way to track progress.

BigNic
07-17-2004, 05:15 PM
Wow i just saw how bad my spelling was in my last post. I should have paid more attention in school.

BigNic
07-17-2004, 06:06 PM
well heres those pics. Im around 170 these days

BigNic
07-17-2004, 06:08 PM
i suck at posing

BigNic
07-17-2004, 06:12 PM
the last lil side chest

ryuage
07-17-2004, 06:28 PM
looking swole.

BigNic
07-17-2004, 06:31 PM
thanks buddy

pruneman
07-17-2004, 06:49 PM
lookin good dude...real big

sh0es
07-17-2004, 08:03 PM
damn nic, your back is huge dude. your very lean

i read somewhere that you were going into the military.........your gonna be SO ripped.

BigNic
07-17-2004, 08:06 PM
thanks guys, ya im going into the navy in a while

rookiebldr
07-17-2004, 08:15 PM
Lookiing great Nic. You're still super lean so keep that bulk going. You're adding on the mass fast. You'll look great at 190.

BigNic
07-17-2004, 08:18 PM
ya i honestly done foresee a real cut happening for years....and years...and hopefully never.

Coke
07-17-2004, 09:57 PM
You are off to a great start! - hate to see you in a couple of years, lol...

BigNic
07-18-2004, 12:11 PM
thanks cocoa appreciate it

BigNic
07-18-2004, 12:13 PM
bout to go out but if i get home fairly early i think i may do a lil back workout

BigNic
07-19-2004, 04:18 AM
my boy just got his license taken away so i dont know how i will get ot the gym with the squat rack, i dont currently drive. I will probably go back to a split that only needs the power rack once a week and try to get my girl to give me a ride one day during the week. Once my friend gets all his court stuff outta the way ill go back to my old gym.

Xand
07-19-2004, 06:19 AM
Looking real good man. Nice size and proportion. Contest winning physque for sure. YOu'll be tough to beat at 190.

BigNic
07-19-2004, 05:36 PM
Xand-thanks bro , coming from you that means a lot


had a chest day. Im switching up my chest workouts for a while with some new excercises. Im getting stronger on flat bb but i really dont see much chest growth. Ill try this type of thing for a while.

chest

[B]Incline DB Press
45x10
80'sx8
80'sx8
80'sx6

DB Flyes
45'sx10
60'sx8
60'sx8

Weighted Dips
bwx10
+45x10
+55x8
+55x6

pretty humbling day, it kinda sucks to go from what i consider a fairly impressive flat bench to my new excercises but i feel these new ones hit my chest much better.

Diet today has been horrible, i went down to the beach and didnt really eat anythng the whole day. Now im pigging out on some fattening chinese food. :evillaugh

BigNic
07-19-2004, 05:41 PM
by the way my mom bought me a power mixer. One of these blenders that is a cup so you can drink straight from it. Works pretty awesome.

sh0es
07-19-2004, 06:16 PM
:evillaugh

rookiebldr
07-19-2004, 06:54 PM
Nothing wrong with those inclines, flies or dips, dude. They are sure to go up fast.

BigNic
07-19-2004, 06:59 PM
ya theyre just not up to par with my flat benching. Thats fine tho, as i get more used to them they will go up

BigNic
07-20-2004, 12:14 PM
jesus christ. This short ass workout killed me. I can barely sit down. This is easily the first time ive ever had a strong lower back pump. Rack deads will be a staple to my back routine from here on out.

Back-very little time today, had to keep it to a lil less then 20 minutes.

Rack Deads
275x10
275x10
275x10
275x10---at this point my entire back is basically shot but i went ahead and went for some rows also.

BB Rows
185x8
185x7
185x6

pretty much dead but an awsome back workout.

Coke
07-21-2004, 05:03 AM
Nice effort dude, sure did lots of reps for those deads.

pruneman
07-21-2004, 06:53 AM
for a limited-time-workout you definately got the important stuff in.

BigNic
07-21-2004, 11:00 AM
yup, i may go to an upper lower thing for a while i guess well see. Thanks for the comments guys

BigNic
07-21-2004, 05:46 PM
today was supposed to be some punkass arm workout but i hate working arms so once i got to the gym i decided id do a punkass delts traps workout instead.

Seated DB Press
35sx10
45sx10
50sx10
50sx10---havent done these in a while, hopefully ill get better at em

Front Raises
30sx10
30sx10
30sx10

HS Shrugs
180x10
270x6
270x6
270x6
270x6

holy ****, i love the hs shrug machine. This will take place of bb shrugs for a while. I finished off the workout with a couple sets of abs with my girl and i bounced. My diets sucked these last few days and my skinny ass weighed in at 168 with my shoes and shorts on. I..must...eat!!!!

Coke
07-21-2004, 05:55 PM
...that is what I'm talking about dude - the hs shrugs replaced my regular bb/db's for some time. Good work.

Fart Barker
07-21-2004, 06:18 PM
What does the Navy PT test consist of?

BigNic
07-21-2004, 06:50 PM
thanks cocoa. Fart Barker, i have no idea to be honest.

BigNic
07-22-2004, 07:28 PM
did a short ass leg workout. Actualyl squatted today and those squats were horrible. Felt really good but my weight sucks. Ive been focusing too much on hams on my leg days and basically almost never squatting. Im going to start splitting up hams and quads on diff day. My goal is to drop the weight on deads and perfect my form and improve drastically on my atf squat

warmed up with a few sets of leg extentions

ATF Squats--i would consider them atf, its as low i can go. The bottom of my hams were pressed againt the top of my calf. Its as low as i can go.

135x10
185x8
195x8
225x8
225x8

tha was it, i had stuff to do. New focus on lower body from here on out

Coke
07-23-2004, 05:03 AM
Great idea bro...with focusing on the squats, deads and what not you will be going full circle with it all - :thumbup:

BigNic
07-23-2004, 08:16 AM
thanks man

ryuage
07-23-2004, 09:35 AM
yah good job o the squats... thats pretty much my atf hams to calves

BigNic
07-23-2004, 09:44 AM
thanks man

BigNic
07-23-2004, 09:45 AM
well i kinda ****ed my diet up already. My mom got some chic fil a, so i mowed through a few of them plus a friend bought me some phish food ice cream. Too bad i guess

Chubrock
07-23-2004, 12:36 PM
Heck man you're bulking, just EAT haha. Great job on the lifts.

BigNic
07-23-2004, 02:41 PM
thanks bro, i just got home from teh gym with my girl friend and i kinda got her startedo n a fairly solid routine. Just a full body with compound movements 3 x a week. After this workout i went to subway and had a 12 inch cold cut trio in this new bread with melted cheese on it. It was an orgasmic experience.

Upper Day

BB Bench-messed around with some heavy singles. I think i have 295 in me or so.
135x8 Warm Up
185x3
205x1
225x1
245x1
255x1
275x1
275x1

Weighted Dips
bwx8 warm up
+45x15

Weighted Pull Ups
bwx8 warm up
+45x8

Seated DB Press
35sx10 warm up
50sx10
50sx10

Cable Push Downs
130x15
150x10

Hammer Curls
45sx10

Coke
07-24-2004, 05:17 AM
Damn good work on those singles dude, nice drive on this effort.

ryuage
07-24-2004, 06:39 AM
nice benching bro... subway rox.

BigNic
07-24-2004, 06:53 AM
thanks guys,

pruneman
07-24-2004, 07:11 AM
great benching dude. The subway thing is kinda scaring me though.

BigNic
07-24-2004, 06:41 PM
haha pruneman. Ive kinda figured out how my upper body lower body split will work. I will alternate between the main excercise emphasis on the days and try to get at least 2 upper and 2 lower body days. On the days the excercises will be the same but there will be more emphasis on a chosen excercise plus an assistance excercise to go with that main one. It will look something like this.

1 Upper body (emphasis on bb bench)
bb bench-heavy triples or singles prolly-4-6 work sets
weighted dips-2 work sets
bb rows-2 work sets of 8 reps
db seated press-2 work sets
hs shrugs-1 set
pushdowns-1 sets
hammer curls-1 set

2 upper day (emphasis on bb row)
BB Rows-heavy triples 4-6 sets
weighted chins- 2 work sets
bb bench-2 work sets with 8 reps
db seated press-2 work sets
hs shrugs-1 set
cgbp- 1 work sets
hammer curls-1 set

1 lower body (emphasis on deep squat)
deep squat-4-6 sets
leg extent.-2 work sets
SLDL-2 sets of 8 reps
seated calf raises-2 work sets

2 lower body (emphasis on sldl)
SLDL-4-6 sets
ham curls-2 work sets
sldl-2 work sets
seated calf raises- 2 sets

They will alternate, for instance, upper day 1, then lower day 1, then day of rest, then upper day 2, then lower day 2, then rest. My recovery is pretty good so if im up to it i may throw another day in at the end of the week also.

Focused70
07-24-2004, 06:49 PM
What does the Navy PT test consist of?

Having been in the Navy, I can tell you that it consists of lots and lots of basic calisthenics type exercises, such as pushups, situps, running in place and jumping jacks.

And believe me, that jumping jacks at 6 am in the fooking morning in your boxers ain't fun.

If your CC (Company Commander) is sadistic enough, he'll have you do pushups with your rifles lying horizontally across your hands. God forbid those rifles touch the ground which means you have to begin all over again at count 1. (50 pushups btw.) The rifles aren't real rifles....they can't shoot....but attach a bayonet blade to them and they're just as deadly.

Stash

BigNic
07-24-2004, 06:54 PM
wow man, all this gay, er i mean fun, stuff to look forward to. I may be going to basic as soon as next month by the way guys.

Focused70
07-24-2004, 07:04 PM
oh god, lol, you don't know the half of it.

it all depends on the luck of the draw. if your CC is a royal PITA, expect lots of jotofun stuff like marching for hours on end and learning to march in rhythm. (don't worry, marching serves no purpose except as practice for graduation day.) week four of basic will involve going to the gas chamber. you go into the chamber, twenty at a time, hat in hand, and when they fill the chamber with tear gas, you have to perform a recitation AT THE TOP OF YOUR LUNGS for one minute. then they let you out, where you hack into the hat, not on the grinder. god forbid you hack onto the grinder because then they'll make you drop and do fifty or a hundred, or something. you hack onto the hat and then put it on. :D

Pray you get sent to San Diego, because going to basic in Orlando will kill you. (95 degree heat, anyone?) :D

Don't believe what people tell you as for length. It's 13 weeks of basic, not eight weeks. :D

Stash

BigNic
07-24-2004, 07:47 PM
actually both orlando and sd have been shut down. The only rtc is in great lakes. And boot camp really did get dropped to 8 weeks within the last few years. The secretary of navy had a big deal of chaniging it. They are currently going through trying to have it dropped to 6 but i odnt really knwo about that. But thanks for the info bro

Focused70
07-24-2004, 09:47 PM
Ooooo.

So now you get to know all the joys of shoveling snow. (And winter begins in September, not December. Ok, well it feels like it anyway, with all the nice wintery arctic air coming from Lake Michigan.)

heheh.

Anyway, good luck BN.

Stash

ryuage
07-25-2004, 06:42 AM
where exactly in va are you bn? I was thinking of heading up that way to go to like busch gardens or something.

BigNic
07-25-2004, 07:00 AM
im on the peninsula. Busch gardens is pretty cool, youd probably like it.

ryuage
07-25-2004, 07:30 AM
was thinking about it sometime in early august like the 2nd week 13th/14th.... see if a bud of mine wants to head up there.. interested?

BigNic
07-25-2004, 10:58 AM
i am. I should be finding out soon, i switched my rate so that i could go to basic early. I should be leaving between the 13-15. So ill let you know

Fart Barker
07-25-2004, 12:36 PM
Maybe it's called something else in the Navy but in the Army a PT (physical training) test is a test that is taken periodically to determine your level of physical fitness. It consists of a 2 mile run, number of pushups in 2 minutes, and number of situps in 2 minutes. At least that's what it was when I got out 13 years ago. I'm pretty sure the Marines also test number of chinups and the run is 3 miles instead of 2.

I just wondered how the Navy did it.

BigNic
07-25-2004, 12:56 PM
ya im pretty sure your right about the pushups and running. BTW guys, i got great news. I just ordered a shirt like arnold wears when hes smoking up in pumping iron. The "arnold is numero uno" shirt. Ill post pics when it comes

ryuage
07-25-2004, 01:05 PM
good stuff hehe

BigNic
07-25-2004, 04:05 PM
pretty solid upper day today.

Chest Mounted T Bar Rows-ima start doing these maybe
90x10
135x3
180x3
205x2-2nd one was limited rom
I like this excercise, i used to do bb ones, i may go back to them

Weighted Pull Ups
bwx8
+45x8
+74x4

Flat Bench
135x8
225x8
245x4

Seated DB Press
30sx10
55sx8
60sx8

Cable Pushdowns
150x10
170x8

Hammer Curls
50sx10
55sx6-i believe this is the heaviest ive ever gone. I really like hammer curls, ima start doing them regularly.

Now im off to go watch pumping iron.

Rock
07-25-2004, 04:11 PM
arnold is numero uno is a shirt I have wanted for such a long time, its the coolest shirt in the world, next to the wife beater arnold is numero uno with arnold posing on it.

can you pm me the order-link?

Anyways it is evident to see that you have great bodybuilding talent

pruneman
07-25-2004, 04:17 PM
BTW guys, i got great news. I just ordered a shirt like arnold wears when hes smoking up in pumping iron. The "arnold is numero uno" shirt. Ill post pics when it comes

dude...that is kickass.

BigNic
07-25-2004, 04:22 PM
yo rock. Ill post it here so anyone who might be interested can check it out. http://www.dustybrand.com/comersus/store/comersus_viewItem.asp?idProduct=56

Rock
07-25-2004, 04:53 PM
now I dont want to take up space in your journal here, but does it ship to norway? is it anyway to order it if it doesnt ship?I really need that shirt badly.

BigNic
07-25-2004, 06:02 PM
dont worry about takin up space, but yea im not really sure if they do or not. I think the link has a place where you can e mail them

BigNic
07-26-2004, 04:53 PM
lower body-emphasis on sldl

SLDL
225x8
275x6
275x6

HS Plate Loaded Extention
90x8
140x6
140x6

HS Seated Calf Raise
180x12
180x12

BigNic
07-26-2004, 05:15 PM
hmm any on you guys do dogg crap style training? This interests me

BigNic
07-26-2004, 06:01 PM
time for some ****ty leg pics. They still suck but theyre improving ne ways

JustinF
07-26-2004, 07:15 PM
Some returned :spam: Good luck in Basic.

BigNic
07-26-2004, 07:29 PM
thanks bro,

debussy
07-26-2004, 07:58 PM
Hey nick, I don't think the legs "suck". Maybe they aren't as defined as the rest of your body if that's what you mean. Anyway, they are pretty big in my opinion.

rookiebldr
07-26-2004, 08:30 PM
Yeah, I'm with debussy. That first pic in the shirt looks awesome. Either you're getting better at taking pics or you're just growing like crazy. Keep eating it's working!

BigNic
07-27-2004, 04:02 AM
my posing is still pretty pore but at least im growing, thanks guys

Coke
07-27-2004, 06:08 AM
Thick quads bro - nice work!

BigNic
07-27-2004, 03:56 PM
some chest and delts

Dips-finally went heavy, to parallel
bwx8
+45x3
+90x3
+115x3--these were heavy as ****kkkkkkkkkkkkkkkkkkkkk. I had 3 solid to parallel tho.

HS Iso Wide Press-first time using this, i like it
180x8
270x8
360x6

Incline DB Press
80sx6
80sx5

Seated DB Press
60sx6
60sx3

out

Coke
07-28-2004, 05:10 AM
Great effort dude.

BigNic
07-28-2004, 06:54 PM
back

Weighted Pull Ups
bwx8
+45x8
+55x8
+90x5--wasnt expecting this

Chest Supported T Bar Rows
90x8
205x6
205x6
205x5

BB Shrugs
205x12
205x12

BB Curls
95x10

Chubrock
07-28-2004, 07:57 PM
Dag on man, your lifts keep getting better and better. Those dips were insane. You've def. got the strength to make it in the military, but I was wondering if you ever do any running.

BigNic
07-28-2004, 08:03 PM
ya a mile and a half 2 x a week. I hate running to be honest, i hate most any cardio although im pretty good at it. I ran the 1 1/2 the other day in 9 48

Chubrock
07-28-2004, 08:10 PM
Dag on man, you were rollin weren't ya. But if you hate cardio now....just wait for the service lol.

BigNic
07-28-2004, 08:20 PM
lol. ya i know, thats why i started it up again. I used to run a lot for wrestling to keep my skinny ass light.

John0101
07-28-2004, 08:26 PM
Dips are crazy, nice job on those. I just saw the pics, still looking lean.

Looking at those pics you can tell that you just started working out on those legs, but I wouldn't sweat it, I think those quads got some good size. Tanning those trunks will help too.

BigNic
07-28-2004, 08:41 PM
thanks bro. eh tanning.....lol ya i prolly should

BigNic
07-29-2004, 01:39 PM
hams/calves

today i messed around with a variety of deadlifts. Some conventional, sumos and stiff leggeds. Finally ive decided to stick with sldl's and try to improve on them. I feel them the best in my hams and lower back. So i will list the stiff legged sets i had today.

SLDL
225x8
275x6
275x6
315x5

Seated Calf Raises
180x12
225x6
225x6

BigNic
07-29-2004, 08:20 PM
went up to the gym with my girl tonight to finish up the ham, calves, ab, forearm workout.

Did a couple sets of lying ham curls, forgot the weight. Then some abs and

Hammer Curls
50sx8
55sx5
these hit my forearms awesome. Anyway then i headed out.

ryuage
07-29-2004, 08:48 PM
you girl workout too?

BigNic
07-29-2004, 09:12 PM
ya she does a full body routine 3x a week and cardio about 2x a week. Lowerbody she does db sldl, ham curls, quads all shell do is leg extentions, cant get her to squat. Upper body she does hs wide press, cm t bar rows, and seated db press along with hypers. Plus some ab **** fo course. lol

debussy
07-29-2004, 09:59 PM
ya she does a full body routine 3x a week and cardio about 2x a week. Lowerbody she does db sldl, ham curls, quads all shell do is leg extentions, cant get her to squat. Upper body she does hs wide press, cm t bar rows, and seated db press along with hypers. Plus some ab **** fo course. lol

That's cool that your girl works out too. My girl is interested in working out. i been trying to think of a good routine for her to follow since she's pretty much clueless about lifting. I can't see her doing squat or dl. And I don't even know if she can bench the bar haha. I think I'm gonna have to refer her to some of the females' journals on this site to get an idea.

Focused70
07-30-2004, 02:11 AM
:lurk: :spam:

Stash

Coke
07-30-2004, 05:10 AM
Fine work, especially strong sldl's!

BigNic
07-30-2004, 09:10 AM
thanks guys, now im listening to some old ray charles music. Does anybody ever listen to him, its weird but i really like all his stuff. I listen to the weirdest vareity of music. lol

BigNic
07-30-2004, 03:32 PM
short quick to the point arm workout. Im gonna try to get an arm day in every 2 weeks or so but i hate working em so well so how it goes.

CGBP
185x8

Oly Bar Skull Crushers ss w/ Oly Bar Standing Curls
95x8 / 95x6

nice and pumped

BigNic
07-31-2004, 05:24 PM
small chest delts, weight was pretty ****ty

Incline BB Press
135x8
185x8
185x5

BTN Press ss w/ Military Press
95x8 / 95x6

Coke
07-31-2004, 05:46 PM
Damn bro...you've been getting those super quick sessions in the gym last few times, lol.

BigNic
07-31-2004, 05:50 PM
helll yaaa. I love those short ass workouts. Ive been rolling with those because ive been lifting at my house for a while n theres not much to do.

BigNic
08-01-2004, 07:01 AM
i believe im gonna stick to my low volume workouts, as i prefer them, and feel like i get better results off of them. Ill stick with the push pull legs style.

BigNic
08-01-2004, 07:01 AM
anyone have any comments about yates rows. I am thinking i am going to try them in place of bent over, or t bars.

Fart Barker
08-01-2004, 08:39 AM
anyone have any comments about yates rows. I am thinking i am going to try them in place of bent over, or t bars.
I'm gonna start doing yates rows. My lower back doesn't agree with the bent-overs.

BigNic
08-01-2004, 09:05 AM
do you know if when doing yares rows you need to be using an underhand grip, if so ima have to start using straps on them

Fart Barker
08-01-2004, 05:59 PM
yates rows use underhand grip but you could do them overhand if you want and then call them bignic rows

BigNic
08-01-2004, 06:16 PM
haha im gonna use a mixed grip and im actually gonna call them that. Maybe i should get a patent. .lol

BigNic
08-02-2004, 12:26 PM
back day. Low volume

Weighted Chins
warm up bwx10
+45x10
+60x5

BigNic Rows-yates rows w/mixed grip
warm up 135x10
185x8
185x7
gettin used to these. I feel like lill break into 225x8 or so in the next couple workouts

HS Shrugs
warm up 180x8
270x11

Olympic Bar Curls
95x6

Hammer Curls
50sx8

BigNic
08-02-2004, 12:35 PM
heres a lil comparison for you boys

BigNic
08-02-2004, 12:41 PM
old school

BigNic
08-02-2004, 12:48 PM
new school

JustinF
08-03-2004, 05:32 AM
LOL. Nice pic.

Nice back session too.

rookiebldr
08-03-2004, 07:02 AM
Now get busy and add at least 60lbs! You've got the shirt now get friggen HUGE! ;)

Coke
08-03-2004, 10:31 AM
...lol, BigNic rows - :D good back and bicep work.

ryuage
08-03-2004, 10:50 AM
where'd you get the shirt at?

BigNic
08-03-2004, 12:57 PM
thanks bros. Ryuage, the link is http://www.dustybrand.com/comersus/...sp?idProduct=56

And dont worry rookie, i want at least 60 more. Once i get out of basic and al tha bs, my journal will be the long and hard road to 240

BigNic
08-03-2004, 01:48 PM
well today i did a lil calf abs forearms thing. Im gonna try to get one calf abs forearms workout in a week, in addition to my new hit split, which has me only working out every 5 days or so. I feel like had i had some better recovery rest times i may have done better over my time lifting. Ive been reading some sutff about mentzer and high intensity training and im gonna tyr it out, including the extreme rest times. This lil bs abs calf workout went some hing like this. Few sets of seated calf raises, using 205x8, 230x8 239x8. THen some close grip pull ups and close grip pull downs.
Finished with some abs and a lil bit of time on the elliptical.

BigNic
08-04-2004, 02:20 PM
hey guys, i cant take all this rest so im gonna keep it to 2-4 days between sessions as i seem to have good recovery anyway. took a lil crazy back pic.

ryuage
08-04-2004, 04:37 PM
nice pose haha looking big and lean as usual nic.

John0101
08-04-2004, 07:58 PM
Damn nick, lookin pretty swole! Delts and lats looks awesome. Got thickeness and defination too. Keep on bulkin.

debussy
08-04-2004, 08:40 PM
damn im jealous hehe. thats a great looking pose.

BigNic
08-05-2004, 04:12 AM
thanks guys. Gonna get a quads hams workout in today

JustinF
08-05-2004, 04:27 AM
I hate you. That is all.








;) Looking great Nic! Keep up the good work.

Coke
08-05-2004, 05:11 AM
Lookin like you about to do a show bro - Great shot.

RuLess
08-05-2004, 09:41 AM
nice shot man that back is lookin ill

pz

BigNic
08-05-2004, 01:13 PM
thanks guys, cocoa, no plans for any competitions for at least a few years.

BigNic
08-05-2004, 01:23 PM
ok so today was quads and hams. I threw in a lil arms at the end so that i can start this routine off fresh in 2-3 days with a chest back workout. If this goes how i plan it to i will be working each body part every 10 days or so.

Quads/hams

Parallel Squats-really focused on gettin parallel
warm up-45x6, 135x6
185x20----------------------now i know how an intense session squat set goes. I wont even bs, this ****ing killed me. It was just a nice solid set until about the 13th rep. From there on out it was horrible. I would pause for 5-10 seconds and just jerk myself down until parallel and squeeze my way back up. All 20 reps left me damn near collapsed. These were great, this will be the staple of my leg routine from now on.

SLDL
warm up-135x6, 225x6
275x6

that was it for legs, very intense. Then hit a few sets of arms

OH One Arm Tricep Extention
30sx12/12 need to get used to these, felt good

Oly Bar curls ss/ cg chins
95x8 / +45x5.5

nice day, if all my days went like this id be a happy man

Coke
08-06-2004, 09:04 AM
Fine work on those legs and arms man - real intense squats.

BigNic
08-06-2004, 09:31 AM
thanks bro, i feel pretty ****ty about pussin out on the deads, so i think ill drop the sldl on leg day, and just cycle between deads and 20 rep squats for my leg days. So one day squats, next week deads, and so on. Today im gonna go back o the gym so i can get the calves and abs work i didnt have the balls to do yesterday

BigNic
08-06-2004, 04:05 PM
i think im going to start throwing in some sub maximal days into my routine now also. Today i did a sub max shoulder and arms day. Went somethin like this

Military Press
115x6

Oly Skull Crusher
75x8
75x8

Oly Bar Curl
75x6
75x6

All of these were about 4-6 reps short of failure. Got in a ****ing car accident with my girl today. Ran my knee through her center consul so that sucked. Its pretty bruised, so il be icing it on and off so it will be ready for some deads my next leg session

BigNic
08-07-2004, 01:27 PM
ive decided ill be a lil ess stressed about my split and more focused on just hitting each body part every 10 days with a high intensity low volume to failure workout. Some days ill work chest with back or shoulders and some days ill split them all up ect. ect. I will also throw in some sub maximal days in between the real workouts. I will prolly do a chest one today.

debussy
08-07-2004, 02:31 PM
damn nic, the 20 rep squat routine is intense. i bet youre gonna be feeling that in your legs for at least five days.

BigNic
08-07-2004, 04:00 PM
yea bro the 20 reps are crazy, i still feel it a whole hell of a lot, been crampin when i sit down on the ****ter. Im still not sure if ill cycle between 20 reppers and dead lifts, or just stick with the 20s for a while. I cant see myself doing both of them within a 10 day span. Ill most likely switch from session to session because i do like the deads. :nod:

Here was my chest session

Bench Press-changed this a bit, ive been takin the bar to below my nipple as it feels better on my poor delts. These were to failure
225x8
245x3

Db Incline-failure
80sx10
90sx5

Pec Deck-failure
180x9

next workout will prolly be a sub max back day.

BigNic
08-08-2004, 02:44 PM
ok my sub max back day. Got the blood flowing

Pull Ups
+45x8 had at least 4 more in me
+70x3 about 4 more

Old School T Bar Rows
185x8-prolly had 12+ in me
205x6-prolly around 10 left

I think ill prolly go back to the t bar rows, i feel like my strength has improved on them even tho i havetn consistently done them in quite some time.

Seated Cable Rows
180x8 had at least 12 in me

ryuage
08-08-2004, 04:22 PM
was that some sort of active recovery workout?

BigNic
08-08-2004, 04:44 PM
exactly, since im only working each body part like every 10 days im gonna start throwing in small workouts that are 4-6 reps short of failure. I know some people say that active recovery "sub max" days can actually help performances on normal workouts.

Saint Patrick
08-08-2004, 05:48 PM
Nice lifting Nic.