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Nosaj
09-06-2005, 09:14 PM
I'm gonna start keeping a journal. I read other people's journals all the time and they seem to be very motivated by them, so I figure I might as well get a piece of the pie. (Mmm, pie!) :evillaugh

I'm a 23 y/o guy who has been lifting for about 3 years (at about 6 out of 10 efficiency), seriously for the last two months (finally learned what diet meant!). I'm up to 207lbs from about 185lbs a few months ago. I gotta say, clean bulking is a chore, but it has it's rewards for sure! I've been hitting a new PR every split for the last month or so, such a rush. :clap:

All comments are welcome, the more feedback the better! :)

Nosaj
09-07-2005, 05:26 AM
Chest/Tri/Abs:

Flat BB Bench: 45x10, 135x10, 185x8, 205x6, 220x4 (**PR**)

Incline BB Bench: 135x8, 145x6, 155x5, 165x5, 175x5

Skullcrushers w/ SS CG BP: 60x10x10, 70x10x10, 80x8x6, 80x6x3

DB Flys: 30x10, 35x10, 40x10, 45x10

Overhead Tri's: 55x10, 60x8, 65x6

Dips: BWx10, BWx10, BWx10, BWx10

Decline Situps: +10x10, +25x10, +35x10, +50x8

Leg Lifts: BWx15, BWx20, BWx25

Obliques: 170x8, 190x8, 210x8

Overall it was a great workout. Chest and tri's are feeling really strong and no worries of unexpected failure. Feeling solid through very last rep of every set. Abs feel weak, especially with the 50lbs, really had to struggle through reps 6-8.

Nosaj
09-08-2005, 01:55 AM
Back/Bi:

DB Rows: 80x8, 90x8, 100x8

BB Rows: 65x10, 95x8, 115x8

High Rows: 4ppx8, 4pp+20x8, 4pp+50x8

Low Rows: 1p+50x8, 1pp+70x8, 2pp+5x8

Lat Pulldowns: 105x10, 120x8, 135x8

Hammer Curls: 30x12, 35x12 (6 per side)

Hammer Lat Pulldowns: 1pp+20x8, 1pp+50x8, 1pp+70x8

Only had 35minutes at the gym so I made the most of it. Ran out of time to do T-bar rows, but I got a lot done for the amount of time I was there. I wear an armband with my I-pod in it and I've been losing it up for any exercises that use arms, helps a lot. You don't notice it at first, but that constriction on your arm really cuts down on the blood supply to the muscles. On the plus side, it makes my arms VERY vascular and gives me confidence. :evillaugh

Nosaj
09-09-2005, 05:46 PM
Legs:

ATF Squats: 45x10, 135x10, 155x8, 185x6, 185x6, 185x4 (Just started ATF's, god damn! I'm really working on my form and keeping a nice smooth pace, and practicing not getting stuck at the bottom of my rep, lol.)

SLDL: 135x10, 185x8, 225x8, 275x4 (Forgot wrist straps, my grip strength is very weak... I easily had 315-340ishx5 in me, such a waste, GRRR)

Leg Extentions: 3ppx10, 3pp+25x10, 4ppx8, 4pp+25x8, 5ppx0 (I know I could have done it for 4-5 but I coulden't bust out of the starting position! :cry: )

One Leg Hammy Curls: 50x10, 75x8, 100x8, Left-Leg only supersets 75x6, 50x6, 25x6 (Left leg hammys need to catch up, struggled on rep 6-8 @ 100 very much, still new to this exercise.)

Standing Calf Raise (Smith): 225x8, 275x8, 315x8, 365x8

Lunges: 30x10, 35x10, 40x10

Overall a really good workout, despite the low weight. Wish I would have had my wrist straps, really wanted to burn those SLDL's, I was totally feeling some serious weight there. Hopefully I can put some mass on my legs and while keeping my form up, put some weight on my squats. My legs almost randomly gave out a few times from the time I was done working out until the time I got into the shower, I take it as a sign that I did a good job of giving it my all in the gym. I feel good!

Canadian Crippler
09-09-2005, 07:41 PM
It seems your hammies are way ahead of your quadriceps, strength wise atleast. Good showing on past workouts.

Nosaj
09-09-2005, 07:50 PM
Cripp: Must be natural strength from running because I *just* started working on my hammys directly. Hopefully an increase in my major compound leg movements will balance my overall leg strength. :)

lilmase1153
09-09-2005, 07:51 PM
Good strength bro, and yes journals help keep me very motivated hope the same for you.

Anytime you wanna hit up a w/o bro (im also in mesa AZ) let me know it would be cool to meet some more WBBers

Nosaj
09-09-2005, 08:10 PM
Lilmase: Are you asking me out on a date? :angel: I'd be down with working out with you, it's been a while since I've gone to the gym with anyone else and you're quite a bit stronger so it would be motivation for me to push myself. Tomorrow is my chest/tri/ab day, how about you?

lilmase1153
09-11-2005, 03:41 PM
A date well only if you pay and i know what your thinkin No i will not put out :D ok maybe but we better be going somewhere REAL nice.

we should set something up this week, if thats good for you?

Nosaj
09-11-2005, 04:56 PM
Chest/Tri/Abs:

Flat BB Bench: 45x10, 135x10, 185x8, 205x5, 225x4 (**PR**) [For some reason 205 had me worried, I know I can lift it, but I really wanted a spotter for 225 and I didn't want to ask for a spotter twice in a row so I cut back to 5 reps, kinda took the wind out of my sails. 225 is the weight I want to be able to dominate so it felt good putting it up 4x :)]

Incline BB Bench: 135x8, 145x8, 155x6

Skullcrushers w/ SS CG BP: 70x10x10, 70x8x8, 70x6x4 - Came back and did Incline Skullcrushers w/ SS CG BP: 70x10x8, 70x8x8, 70x6x4 (Moving up in weight to 80 for reps next week.)

Pec Deck: 120x10, 135x10, 150x8, 165x6

Overhead Tri's: 60x8, 65x6, 70x4

Dips: BWx10, BWx10, BWx10, BWx10 (I know I'm not using weight, but gains here are really struggling, dips don't seem to be getting easier, but my form is improving.)

Decline Situps: +25x10, +35x10, +50x8

Leg Lifts: BWx15, BWx20, BWx25

Obliques Machine: 170x8, 190x8, 210x8, BWx12, BWx12, BWx12

Standing Obliques w/ DB: 60x10, 65x10, 70x10 (Started to really feel it with the 70's.)

Overall this was a great workout. I was in the gym for a while, and I got completely burnt out, in a good way. I'm gonna sleep like a baby tonight, and it's gonna be awesome. Looking forward to putting 225 up 5x next split, feels good having 4 plates on the bar! :strong:

Lilmase: Dude, I have EZ-mac, can you say "bling"? I know, I know... it's a bit over the top, but you're worth it! :spam: Anything this week is good for me, I'm usually out of class by ~4-4:30pm and I don't have class on Friday.

Nosaj
09-14-2005, 03:29 PM
Delts:

DB Overhead Press: 70x8, 75x7, 75x6

Smith BB Overhead Press: 2ppx8, 2pp+20x6, 2ppx8

DB Bent Elbow Side Lifts: 30x10, 25x10, 25x10 (Slightly leaning forward, mental image of covering my spine with my shoulders, not really sure the name of this exercise, I'm a noob =p)

Reverse Pec Deck: 60x10, 75x10, 90x10, 120x5 (First time ever doing this, amazing rear delt exercise!!!)

Cable Pulls, Forward and Sideway SS: 30x10x10, 20x10x3, 25x10x3 (The sideways supersets owned me, I'm weak!)

DB Forward Lifts: 25x12, 30x12

BB Shrugs: 135x10, 225x10, 275x10, 315x10, 335x10

DB Shrugs: 110x12, 120x12

I worked out with Lilmase, just met him tonight and he's really cool. Overall was a great workout despite (what I felt was) the low weight. Shrugs felt really good, didn't get the burning sensation I've been getting the last couple of times. Lilmase is wicked strong for his height, powerful little guy, I was way impressed. The cable supersets are my new favorite delt exercise, that burn was awesome. Well, those and the reverse pec deck, my rear delts are still on fire. I figure eating a SH!T TON will put out the flames right? :) Mmm, food. I hope to workout with Lilmase and maybe Littlejake soon, gives me motivation to get bigger! :)

Nosaj
09-14-2005, 03:36 PM
Chest/Tri:

Flat BB Bench: 45x10, 135x10, 185x8, 205x6

Flat DB Bench: 80x10, 85x10

Incline Skullcrushers w/ SS CG BP: 70x8x8, 70x8x8, 80x8x4, 80x7x3

Machine Flys: 90x10, 110x8, 135x6

Overhead Tri's: 60x8, 65x6, 70x5

Dips: BWx10, BWx10, BWx10

Horrible workout. Hasen't been long enough since my last chest day, delts were on fire from yesterday. I did not want to hurt myself, I didn't not feel strong, I was actually scared of the weight a bit. Lack of strength depleted any motivation I had, it was horrible. I musted a mediocre at best workout despite my delts being absolutely fried. Waste of a chest day, I'm giving myself 5 days until my next chest split and I'm going to get 225x5 or 6. Time for a nap, I'm bummed.

lilmase1153
09-14-2005, 03:36 PM
damn good w/o bro, hopefully we can do it again sometime and maybe get LITTLEjake to w/o with us also. you got tons of potential to get big and strong just keep up your intensity and youll get there,

fixationdarknes
09-14-2005, 03:38 PM
You have some pretty nice strength yourself, and it seems that you just keep gettin stronger and stronger! Good workouts so far man. Keep up the good work.

Nosaj
09-14-2005, 03:59 PM
Mase, FD: Thanks guys, appreciate it. The more food I can force myself to eat, the stronger I get... I never thought that being a fatty could take so much work, lol. :)

fixationdarknes
09-14-2005, 04:36 PM
Haha, yeah, it does take work to be a fatty.

Nosaj
09-20-2005, 10:38 PM
Chest:

Flat BB Bench: 135x10, 135x10, 185x8, 205x6, 225x5 w/ 2 6 sec negatives, 245x1&, 250x1, 205x5, 195x5 w/ 2 6 second negatives, 185x6 w/ 2 6 sec negatives. (Spotted on all sets after 205x6, usually assistance on the last two reps and then the negatives, did decent on the maxes I felt, was using a wide grip which is new to me, but felt awesome! Nice having a badass spotter.)

Incline BB Bench w/ incline DB SS: 135x8 w/ 35x10, 155x6 w/ 35x8, 185x4 w/ 35x8

Cable Decline Flys w/ Dip SS: 80x10 w/ 12 BW Dips, 100x10 w/ 12 BW Dips, 110x8 w/ 8 BW Dips (Kept Head Down Finally, Blasted Chest), 80x10 w/ 7 BW Dips

I worked out with LittleJake, quite an experience. That guy is really cool to lift with, we had fun chatting in between sets and it was awesome to watch someone that strong lift, and a bit intimidating spotting that much weight. He barked at me a couple times for touching the bar and breaking his concentration, but all in all I helped him get a good workout and he definitely helped me get a good workout. It was nice being able to do negatives with 225 and having him BB row the weight back onto the rack, lol. Had some eye candy in the gym as usual and overall had a great workout, feeling the pump over an hour and a half after working out, and full from eating two helpings of beef stroganoff and a couple huge glasses of milk. Gonna sleep like a baby tonight. Might squat with Jake this weekend, would be a good way to increase the #'s on my squats so I'm looking forward to that. Great workouts are great way to put me in a good mood. :clap:

fixationdarknes
09-20-2005, 11:03 PM
LOL...rowing the barbell back up to the rack. That jake is damn impressive.

And wow nosaj, check out those pimping bench sets, yo. Really awesome. Very nice all around chest session.

lilmase1153
09-20-2005, 11:56 PM
looks like you had a bas ass w/o bro. and yeah working out with jake is cool and it lets you go beyond what you normally do since its just soo ligght for him..

so is that 250 your new PR?

Built
09-21-2005, 01:00 AM
Oh! You got to work out with LittleJake. I'm so jealous! :mad:

Did he cook for you too? He owes me a stroganoff...


<sigh>


I have the same "getting out of the hole" problem on my ATFs. I JUST managed to fix this recently, took me for fµcking EVER, but I think I got it licked.

I did a lot of split-squats and low-foot-placement leg presses to bring up my quads, and a BOAT load of posterior chain work. Not sure which part did the trick, but whatever it was, it worked.

Keep working it.

JSully
09-21-2005, 04:02 AM
Great workout bro, and I'll help you with your form on the squats, you'll be a machine in no time.

marianne- The stroganoff is cooking, when will I be picking you up from the airport?

Coke
09-21-2005, 04:05 AM
Awesome chest workout...you guys will be getting some great sessions in together.

Focused70
09-21-2005, 06:56 AM
Hobbit Food Pr0nography

http://img359.imageshack.us/img359/5287/stroganoff3fd.jpg
Mmmmm....stroganoff.

:spam:

Stash

galileo
09-21-2005, 06:58 AM
Give Jake a kiss for me.

Built
09-21-2005, 10:03 AM
<cries>

Nosaj
09-21-2005, 02:46 PM
FD: Thanks man, one split at a time. :)

Mase: Yeah it's the first time I've ever tried to go for big numbers, and it was after what I usually consider my "working sets" so it felt good. I also did it with a wider than normal grip. I switched over to help focus on my pecs instead of my tris, advice from Jake. Was an awesome workout!

Built: He didn't make me dinner, but I definitely had two huge helpings of stoganoff. Sooooo good. I've only really just begun progress on my legs, so I'm not too worried about it right now. I bought some knee wraps (and some matching wrist straps, oh la la!) today so I'm gonna play around with those, but my overall leg strength is increasing so I should rid myself of this knee knocking tendancy soon. A new stance as well as the "spreading the floor" technique should also help keep me wide, strong and balanced. I'll keep you updated on my progress and let you know what seems to work out best for me. :) Oh you know I know how to keep on working it, *choo choo* pain train comin' thru! :clap:

Jake: Thanks man, you too. First bench, next squats, and finally... world domination! (Or at least those two girls in the jacuzzi!) :)

Coke: Thanks man, I sure hope so!

Stash: My stroganoff always looks a lot more gray than that, but my family uses the spice package you buy from the store and I think it gives a distinctive color to it, but that does look damn good. Add some pasta and a side of peas, and that's exactly what I ate a sh!tload of last night! :)

Galileo: I would, but he's a little too short for my taste... plus Built might spank me if I do... wait a second... mmm, spankings. :clap:

Built: No crying in this journal, only flashing... (Oh God, please let this work) :)

Built
09-21-2005, 02:47 PM
Okay, THAT one got a belly-laugh!

Nosaj
09-21-2005, 09:20 PM
I'm glad it brought a smile to your face! :)

Nosaj
09-22-2005, 09:49 PM
Back:

DB Rows: 80x8, 90x8

BB Rows: 95x8, 145x8, 145x8, 115x8

High Rows: 4ppx8, 4pp+20x8, 4pp+50x8, 4pp+50x6

Low Rows: 4ppx8, 4pp+20x8, 4pp+50x8, 4pp+50x6

Lat Pulldowns: 105x8, 120x8, 135x8, 150x8, 165x6 (Palms facing in)

Hammer Lat Pulldowns: 2pp+20x8, 2pp+50x8, 4ppx8

Weight Back Extensions: +25x8, +25x8 (Didn't want back to be sore for leg day, felt really easy though)

Overall a good workout. Lacked overall pump, but felt solid through each exercise. I want to add chins to the beginning of my back workout next split. I weighed in at 214lbs when I was working out, but a lot of it was food weight, so I'm going to check again tonight, but would be awesome to see 210+ again, I love being heavy. :)

Nosaj
09-23-2005, 12:51 AM
Legs:

Squats: 45x10, 135x10, 155x5, 175x5, 185x5, 205x5, 135x10*, 135x10* [Extremely slow and controlled, trying to build iso muscles to start putting #'s up in my squats, progress is coming slowly, but it's there]

DL 135x8, 155x6, 185x5, 205x3 [Had a scab on my knee and it tore off, didn't want to get blood all over the bar so I stopped]

SLDL: 135x8, 185x8, 225x6, 275x6, 315x3 **PR**

One Leg Extentions: 70x8, 60x8, 50x8, (Both Legs) 135x10 into SS (1 Leg) 45x10.

One Leg Hammy Curls: 70x10, 95x8, 120x6, (Left Leg Only) 95x4, 70x6

Seated Calf Raise: 90x12, (One Leg Only, Slow Reps Now) 70x6, 45x8, 45x8

BB Lunges: 45x12, 95x12, 115x11 (R. Leg failed on last rep, I had to OH millie the weight from behind my neck to get up, lol)

Leg Press Burnout 3ppx35

Legs are owned. I feel good, but I wish my squat/DL numbers were bigger. I weighed in at 213 at the beginning of my workout and 210 at the end of it (Lots of sweat, and I was drinking a lot of water!) so I'm feeling good about the weight increase. I feel a lot stronger in each of my leg exercises, feeling really solid. I ordered a dip belt, wrist straps and knee wraps (they match, I'll be so stylish!) so I'm excited about that. My wrist straps now are like 1 inch wide and they suck so bad, these new ones are 2 inches, and the knee wraps are 2.5 inches (never used knee wraps, but I want to try em' out). I feel great, time to eat and sleep. :)

Coke
09-23-2005, 05:11 AM
You are very solid at about 215lbs and on the rise with it, that is great...fine back and leg training!!

Nosaj
09-23-2005, 05:27 PM
My current goal is a dry 225 by xmas, so we'll see how that goes. I always dreaded being fat, but when I realized how it felt to be stronger because of it, I lost that insecure society placed burden. :)

lilmase1153
09-23-2005, 05:43 PM
solid sessions jason, and only 225 by xmas......... dude you can get that before than i would say at least 230, your very lean bro so you got plenty of space to fill up big guy..


Now go make me something to eat :p

YoBrickWall
09-23-2005, 06:19 PM
just skipping thru your journal.. your on the right track and with lots of support from the people here.

YBW

Nosaj
09-24-2005, 12:43 AM
Arms/Shoulders/Abs:

Skullcrushers w/ SS CG BP: 70x10x10, 80x10x10, 90x10x10, 100x4x8 **PR**

Overhead Tri's: 55x10, 60x8, 65x8, 70x8, 75x8, 80x4 (Started too light)

Decline Situps: +25x8, +50x8, +65x5 (Omg, ouch lol) -ss-> +25 twists for 15 seconds

BB Shrugs: 135x10, 225x8, 315x8, 375x8 -ss-> Reverse 225x8

DB Shrugs: 100x8, 110x8, 120x8 -ss-> 80x8

DB Shoulder Press: 50x8, 55x8, 60x6, 65x4 (Was dead when I started)

Hammer Curls: 45x8, 70x8, 90x8, 70x8

BB Curls: 45x10, 65x8, 85x5 -ss-> Reverse Grip 45x10

Cable Curls: 100x10, 120x8, 140x6

Cable Flat Bar -ss-> Reverse Grip Flat Bar -> Rope Pulldown: 90x10x10 70x8, 100x10x10 80x8, 110x10x4 80x6

Overhead Cable Tri Extension: 70x10, 80x10, 90x10

Abs: Leg Raisex12, Bicyclex50, Leg Raisex12, Ab Contraction w/ Legs in the air 30 secondsx3.

Ab Machine: 110x8, 115x8, 120x8

DB Shoulder Raises: 25x6, 30x6 -ss-> 20x6 -ss-> 90degree Shoulder Raises 25x6

BB Shoulder Pull: 70x8, 80x8

I think that's it... I didn't write anything down, but it was a high volume workout. Basically owned myself as much as I could, gonna take the weekend off and do chest on monday. Overall a great workout, but I got kind of burnt out at the end, which lowered the weight my shoulders could handle, and I passed on millies all-together. Arms got a NICE pump going, lots of vascularity and size, felt great. Shoulders are DOMS'ing nicely, gonna sleep like a baby tonight. I got a PR in skullcrushers, but I was fresh when I did them, and I'm usually not... but they felt great. Gonna try and eat 10-15k calories this weekend... if I get hungry even ONCE this weekend, I'm going to be pissed, so I better go stuff my face right now! :)

Nosaj
09-25-2005, 01:10 AM
Takin' the weekend off, body needs a two day break and some serious calorie intake... I'll be back at it on Monday. Until then.

Coke
09-25-2005, 11:44 AM
Super workout if I've ever seen one, loaded with plenty of movements - off the wall with the volume man.

Nosaj
09-25-2005, 07:16 PM
Thanks Coke. The side effect is I have been sore as sh!t all weekend, I'm looking forward to not feeling like a porn star's vagina. :)

Built
09-25-2005, 07:18 PM
Charming, as usual...

Nosaj
09-26-2005, 12:17 AM
*bow* ( Wearing nothing but chaps and spurs I might add... ;) )

Legs:

Squats: 135x10, 185x6, 135x10, 135x8, 135x8 (Basically just working on form, playing with stance, sitting back on heals, adjusting stance width, feet really duck foot, etc.)

SLDL: 225x8, 225x8, 225x8

Leg Extentions Machine: 120x10, 135x10, 150x10, 165x10, 180x10, 195x10, 210x10, 210x10, 210x10, 225x8, 225x8 (Too Much Volume Anyone? lol)

Hammy Curls: 90x10, 105x10, 120x10, 120x10, 120x10, 135x8, 135x8, 120x10, 120x10

Leg Press: 4ppx12, 5ppx12, 6ppx12

Okay so... I worked out legs TWO days ago, but big dawg Jake called me and asked me if I wanted to do legs, and he needed some motivation, so I headed to the gym, I know I'd want someone to come lift with me if I needed inspiration. Squat session was a good form learning experience but really sad in the weight department. Rest of the workout was pretty good, started to feel a really good pump after the quad/ham isolation exercises. Just ate about 1500 cals and gonna eat another 1k in about an hour before I hit the sack, mmm, food. Oh, Jake hit a 585 squat with solid form/depth... such a beast, you're awesome man. Night.

Canadian Crippler
09-26-2005, 01:20 AM
WTF is up with the volume on shoulders/arms/abs, lol. That's the same amount of work I do for those muscles in 3 weeks :p.

lilmase1153
09-26-2005, 01:47 AM
awesome leg session jason, im sure squating with jake will get you your big numbers bro in no time... great job

Nosaj
09-26-2005, 02:14 AM
CC: I got this damn itch, so I had to scratch it. Ended up I didn't notice I had a 100lb DB in my hand while I was scratching, and when I was done itching, I realized I had done enough volume for a small weight training army. :)

Mase: Thanks bro. One split at a time, but I got nothing but high hopes.

Built
09-26-2005, 10:37 AM
You fight dirty.

I like that.

:evillaugh

Nosaj
09-26-2005, 02:12 PM
Yes, I like to play in the mud. Oh yes I do. ;)

getfit
09-26-2005, 02:18 PM
haha this journal is entertaining i might stick around ;)

getfit
09-26-2005, 02:21 PM
jason that can't be you in your tar' i just saw your stats.

Nosaj
09-26-2005, 02:36 PM
Heheh, well I am a fatty now! No not really, but I got some belly weight. Even though I'm 210+lbs, at just over 6'2" I still look really long and lean. I'll update my avatar in the next couple days, but I probably won't take pictures until the end of my bulk (Dec 31) so I have something to compare to when I start cutting ( Jan 1, :clap: ). I'm coming to the realization that I am definitely a hardgainer and I'm constantly sore (to the point where it lowers my strength) for days on end after a workout, maybe there is a suppliment besides weightgainer/protein that I should be taking to help improve recovery time, if anyone knows any let me know! :) Oh, and GF... welcome to the jungle, it gets mighty dangerous around these parts, so I hope you brought adequate safety precautions, I don't want to be responsible for any gorgeous girls getting hurt! :)

getfit
09-26-2005, 02:39 PM
haha look up ETS atlarge nutrition don't worry i carry a steel bat around ;)

Nosaj
09-26-2005, 02:43 PM
Me too, but it's attached. :evillaugh

getfit
09-26-2005, 02:48 PM
:eek:

ryuage
09-26-2005, 02:56 PM
haha look up ETS atlarge nutrition don't worry i carry a steel bat around ;)

:withstupi

only with the ets part :) or just buy plain ol bulk microlactin

Nosaj
09-26-2005, 07:15 PM
GF & Ryuage: Thanks for the advice on ETS, I'm going to try it out and I'll let you know how I like it. :)

Unreal
09-26-2005, 09:07 PM
ETS helped me out, but I'm poor now so it doesn't fit into my budget.
Good job. Bulking must be fun. I can't wait till I get to go on my first bulk.

Nosaj
09-28-2005, 12:00 AM
Chest:

Flat BB Bench: 135x10, 135x10, 185x8, 195x5, 205x5, 225x7, 225x6, 185x4, 185x3.

Incline BB Bench: 135x8, 155x8, 165x4, 175x3

Incline DB Flys: 30x6, 32.5x6, 35x6, 40x6

Decline XO's: 55x6, 45x6, 30x8

Dips(ss from XO's): BWx10, BWx8.5, BWx9 (Leaning forward to hit chest)

Overall a good workout. Lower volume than I usually do, have a bit of a pain in my elbow from practicing squats the other day. Lifts felt solid on bench, using a new wide gripe (Fits my arm length better) so I'm happy overall. 225 is getting lighter and lighter, I'm loving it. I had Jake to spot me which was nice, because he owns at spotting. I feel like I'm making some really good progress and I weighed in at a fairly empty 212lbs today. Hooray for progress! Suck me, beautiful! :)

getfit
09-28-2005, 02:19 AM
nice work jason, i'm sure it's nice having jake around in the gym :)

lilmase1153
09-28-2005, 02:33 AM
Suck me beautiful..... nice w/o sucka, your really starting to pwn that 225 big guy.

Nosaj
09-28-2005, 03:54 AM
GF: Thanks! :thumbup: Yeah, having Jake to lift with is like having a really buff big brother to help me out, even though I'm older, lmao. He's an awesome guy and he's been helping me out a lot, really appreciate it! I love getting stronger! :)

Mase: Thanks big guy, it feels really good! Next time you should be there to help spot me, and vice versa! :)

Nosaj
09-30-2005, 09:22 PM
Back:

DB Rows: 85x10, 90x10, 95x8, 100x8

BB Rows: 45x10, 95x10, 135x10, 165x10, 185x6

High Rows: 2ppx10, 2pp+20x8, 2pp+25x8 -ss-> 2ppx10 (alternating arms)

Low Rows: 1pp+25x10, 2pp+5x8, 2pp+30x5 -ss-> 1pp+25x10 (alternating arms)

Lat Pulldowns: 80x10, 90x8, 100x8, 11x8, 120x6

Hammer Lat Pulldowns: 2pp+20x8, 2pp+50x8, 4ppx8

T-Bar: 135x8, 160x8, 180x6

Assisted Chins: 150x5, 150x5, 150x4 (Embarassing...)

Good workout overall. Nothing even close to PR's, but felt a nice pump and feeling solid. I really want to beef up my overall back mass including my lats, any suggestions would be great! :thumbup:

Nosaj
09-30-2005, 10:45 PM
Arms/Shoulders/Abs:

Skullcrushers w/ SS CG BP: 55x10x10, 75x10x10, 85x8x10, 95x6x10, 100x3x10

BB Curls: 65x10m 75x8, 80x6

DB OH Tri Ext: 65x6, 70x6, 75x5

Decline Situps: +25x8, +50x8

DB Shoulder Press: 60x10, 65x8 (Felt strained...)

DB Hammer Curls: 35x6, 35x6, 35x6(5 left arm)

Reverse Grip: 50x10

OH Rope Tri Ext: 80x10, 90x8, 100x5 -ss-> 80x3 -ss-> 60x5

DB Shoulder Raises: 30x6, 25x6, 25x6 -ss-> 90 degree Shoulder Raises 25x6, 25x10, 30x6

Gripper: 50x15, 95x10

Rear Delt Hammer: 105x8, 110x8,120x8, 135x8

Smith Millies: 50x8, 70x5, 90x5, 100x3, 100x5

I forgot my wrist straps so no shrugs today, gonna do them tomorrow with legs. Overall a good workout, but my Millies need some work. Going to start weighted dips next chest session as well, and chins at the start of my next back workout. :)

Coke
10-01-2005, 07:48 AM
Just keep doing what you are doing and your back will blow up, nice workouts Jason.

Nosaj
10-03-2005, 11:05 PM
Chest:

Flat BB Bench: 135x10, 135x10, 185x8, 225x5, 225x5, 225x4*, 205x6*, 185x6* (* w/ 2 6 sec negatives)

Incline DB Bench: 75x8, 80x8, 85x8, 90x4 (not very used to DB's, weight feels light but endurance poopers out quickly)

Incline DB Flys: 45x6, 45x6, 45x6

Dips: BWx10, BW+25x8, BW+50x5, BW+50x3, BWx6 (Leaning forward to hit chest)

Worked out with Jake and Mase. Got a couple videos of Jake and Mase lifting, I was just trying to work on 225 for reps, nothing video worthy. :) Mase is soooo close to 315x1 and Jake owned 405x3 like it was nothing... he's got a video up, but I think the bandwidth limit already got wrecked for tonight. I'm really liking my wide bench grip, feels really solid. My plan is to start tracking my calories on fitday and really start focusing in on my calories, because that's where my gains are going to come from. I have a good diet, but it could be improved, so improved it shall be! :) Feelin' pumped, gonna go eat!

Cocoa: Thanks for the support, I'm doing my best! :)

Coke
10-04-2005, 06:22 AM
Great chest session with those db's, fine benching overall bro.

MM
10-04-2005, 12:50 PM
Jason, you're one lucky mother to be working out with those guys. Our strength looks pretty similar, but you own me on those incline DB presses. For some reason I've never been strong on that movement. Our height is also the same, but you're right where I want to be weight-wise. Do you know how many calories you're taking in?

Nosaj
10-04-2005, 03:48 PM
Cocoa: Thanks man! My goal is at 100x8 for my last working set by christmas (the end of my bulk). :)

MM: Yeah I haven't worked with DB's in a while, so hopefully I'll start putting up some PR's soon. I'm going to start trackin' on fitday, but I try to take in about 3000-4000. I am not concerned with gaining fat right now so I just eat as much as I can, but I try to at LEAST take in 3500. I'm getting heavier and heavier, so I'm going to have to start upping my cals a bit more. :)

lilmase1153
10-05-2005, 01:27 AM
Great session yesterday jason, get those cals up and watch out ;)


oh yeah it was also fun playing halo2 as well, just a little more practice and you could be as good as me :D

MM
10-05-2005, 10:33 AM
What's your BF% like?

Nosaj
10-07-2005, 01:11 AM
Legs 10/5:

Squats: 45x10, 135x8, 155x8, 175x8, 185x7, 205x3

SLDL: 225x8, 275x3, 315x1

Leg Ext: 3ppx8, 4ppx8, 4ppx6

Leg Press: 4ppx10, 5ppx8, 6ppx5, 6ppx6

Seated Calf Raise: 2ppx8, 3ppx8, 4ppx8, 3ppx8

Smith 1 Leg Calf Raises: 1ppx8

Nosaj
10-07-2005, 01:20 AM
Back 10/6:

DB Rows: 90x8, 95x8, 100x8

High Rows: 2ppx8, 2pp+10x8, 2pp+25x6 -ss-> 2ppx6

Low Rows: 2ppx8, 2pp+10x7, 2pp+25x6 -ss-> 2ppx6

Lat Pulldowns: 120x10, 135x8, 150x6

Hammer Lat Pulldowns: 1pp+25x8, 1pp+35x6, 2ppx4 -ss-> 1pp+25x4

T-Bar: 135x8, 180x6, 205x6 -ss-> 135x6

Assisted Chins: BWx5 -ss-> 100x5, 50x5 -ss-> 100x5, 50x4 -ss->100x3

DL Form: 135x8, 185x5, 135x5, 45x5

Static Holds: 225@15secx3, 185@25secx3

Mmm, chinups! :thumbup:

MM: My bodyfat is probably ~15% right now. I've pretty much lost all ab definition and I have a nice gut when I don't flex. I still have 15 lbs to gain before christmas, hopefully I won't go over 20% bf! I'm loving the strength gains though.

Mase: Bitch please, I own at halo 2! High calorie heaven, here I come! :)

lilmase1153
10-07-2005, 02:11 AM
Damn not too shabby on these last 2 w/os cupcake...

oh and i seriously doubt with 15lbs more you could go into 20% bf territory. maybe 16% max.. i say your 13-14% now..

Nosaj
10-07-2005, 02:47 AM
I think Mase has a crush on somebody! :p Daddy likes!

Coke
10-07-2005, 04:55 AM
Sounds like you practice what you preach and get your bulk on...great volume there, nice back work.

Atrox Mortis
10-09-2005, 02:30 PM
Nice work man! :thumbup: Those are some beastly looking back workouts you're doing!

lilmase1153
10-09-2005, 02:47 PM
I think Mase has a crush on somebody! :p Daddy likes!
I dont hear any objections from you ;)

Nosaj
03-22-2006, 01:24 AM
I know not a lot of people follow my journal, but I never did it for anyone other than myself anyways. I'm going to start posting my workouts again. I finished my cut over the month of January. I got down to about 10-12~% BF range @ 185lbs, but never felt satisfied with my cut. I cut too fast and was losing a lot of strength, so I stopped cutting and maintained for a couple weeks and I've been bulking since then. I'm back up to 220~lbs. Strength has risen again and I'm loving the intensity in the gym. Tomorrow will be a good day.

Unreal
03-22-2006, 07:18 AM
Good to see you back in Journal land. Bulking must be fun. I want to try it out one day.

Nosaj
03-23-2006, 03:16 AM
Chest:

DB Press: 70x12, 90x10, 95x10, 100x8*, 105x5

Incline Hammer Press: Plate+25x12, Plate+35x8, 2 Platesx6, 2 Plates+5x5

Hammer Decline: 2 Plates+25x9, 2 Plates+35x7, 3 Platesx5

Hammer Fly: 70x10, 85x8, 90x8

Dips: BWx15, BWx12, BWx10

*7th and 8th rep of 100 lbs, some guy who had asked me for a spot decided that he was going to give me an impromptu spot by grabbing my hands and pulling up as hard as possible. He made me overcompensate for his over-spot and I kinda tweaked my right shoulder. Instead of saying something and creating drama over a situation where he was just trying to help, I took the anger and put it into the workout, but my DB pressing was done after that, my shoulder was tweaked.

Overall a decent work out, got it done in just under an hour. Started off with a bad spot but I made the best of it. Only had about 750 calories about an hour before I worked out so didn't have a ton of energy to work with. I'm ready for bed.

Unreal: Thanks, good to be back. I've done a succesful bulking and cutting cycle before, and I must say, bulking is by FAR the more enjoyable of the two. It's something to look foward too.

Nosaj
07-01-2006, 12:41 AM
Back/Shoulders:

Weight: 229lbs

SLDL: 135x12, 225x10, 315x5, 345x1*, 315x3 *Grip gave out, no straps. I have been doing farmer walks though, so should this will improve in time. I'm going to make sure to bring straps next time though.

BB Rows: 135x12, 185x10, 205x10

DB Shrugs: 110x10, 120x10, 125x10

Lat Pulldowns: 150x10, 165x8, 180x6-ss->120x6

Standing BB Shoudler Press:: 95x10, 115x10, 135x6

Seated Shoulder Press: 65x8, 70x6

Smith Shoulder Press: 155x8, 155x8-ss-> 155x3

Only had 45 minutes to workout but overall it was really good, had a nice pump going when I left. I felt a wierd tingle in my right shoulder during 125 shrugs, it's been an issue for me for a while but it doesn't impede my strength or progress, just wanna be careful it doesn't lead to anything serious. Shoulders felt a bit weak today so I gave them some attention. Grip still needs some work. SLDL's felt great, I'd like to be repping 405 by the end of my bulk.

Stumprrp
07-02-2006, 06:14 AM
great workout nosaj

Nosaj
07-13-2006, 02:08 AM
Back/Shoulders:

Weight: 231lbs

Deadlifts: 135x5, 225x5, 275x5, 295x3, 315x3, 335x2

Chinups: BWx5, BWx4, BWx4, BWx3

BB Rows: 135x10, 185x10, 205x8-ss->135x10

DB Shrugs: 100x15, 105x15

Seated Shoulder Press: 65x10, 70x7, 75x2

Unreal
07-13-2006, 06:16 PM
Damn your bigger then me now. Good job on the lifts, and thanks for all the recent advice.

Nosaj
07-24-2006, 07:21 PM
Back:

Weight: 234lbs and bulking. (Getting fat, oink oink!)

Deadlifts: 135x10, 225x5, 245x5, 265x5, 285x5, 315x5, 335x4, 355x1, 375x1, 385x1(PR) :clap:

I will have 405 by the time I reach 250lbs!

SLDL: 225x5, 245x5, 265x5, 285x5, 315x5

DB Rows: 90x5, 95x5, 100x5, 105x5, 110x8, 115x7+1

Hi Hammer Rows: 2ppx8, 3ppx8, 3ppx8

DB Shrugs: 110x12, 115x8.. grip started to give, AND IM SPENT!

Assorted weighted situps, don't want my core to slack when I finally cut.

Ran a mile, 9:15 and I was sweating like George W. in an elementary spelling contest.

Finally getting over my nasal cold. Still a bit flemmy but no cough and energy is returning. Diet is on point, gaining steady weight. I'm feeling huge, but my stomach is getting enormous, I'm up to a 38inch waist! I'm lifting and eating to pack on mass though, feeling great. I hope I can keep most of this LBM when I cut, I'm working damn hard for it so I'm gonna fight damn hard to hold on to it when the time comes.

So I moved home and I'm deciding on whether or not to keep my gym membership at LA Fitness. The one that is like 15-20 min from my house is nice but the DB's only go up to 120, my old gym went up to 150. I like the gym and lots of eye candy, but I might look into more hardcore gym, it's google time.

Time for some shower cardio. :evillaugh

Stumprrp
07-24-2006, 07:28 PM
getting real big dude! how tall are you

Nosaj
07-24-2006, 08:32 PM
I'm a tad over 6'2", feels weird being 234lbs, heaviest I've ever been. I'm loving the strength though, looking forward to swapping the keg out for a sixpack though. :)

Nosaj
08-07-2006, 07:01 PM
Just a quick update, I'll post again after my back workout tonight.

I hit a 305lb squat this week, PR for me, first time going above 300, actually, first time going above 285. It was a bit shaky in the knees, but back held solid and it felt good. 3 plates is just around the corner. I hit 225x6 and 235x4 on incline BB, both are PR's for me. I've been doing a lot of incline DB work and switched over to BB and got some PR's, felt great. My weight is up to 238. God, I love bulking. I feel so strong and solid, so healthy. Wooo! :evillaugh

RBB
08-07-2006, 08:11 PM
you're moving some pretty nice weight in here, bro. congrats on the PR.

Nosaj
08-07-2006, 08:42 PM
Thanks bro. Feels damn good to move some big weights. Appreciate your support.

Nosaj
08-08-2006, 12:49 AM
Back/Shoulders:

Weight: 238lbs (Went to the river yesterday, no food, lots of alcohol... :zipit: )

Deadlifts: 135x10, 225x10, 275x5, 315x5, 345x3, 375x1, 395x1, 405x1(PR), 415x1(PR) :clap: (I got more in me, but I want my CNS to get used to the weight, and I don't want to round my back and pull something.)

Standing BB Shoulder Press: 135x8, 140x7, 145x6(PR)

BB Shrugs: 225x10, 315x10, 405x10(Not sure if this is a PR, but sure felt light :nod: )

Lat Pulldowns: 165x10, 180x8, 195x6-ss->135x4

DB Rows: 100x8, 105x8, 110x8

DB Rear Delt Raises w/ SS Front DB Raises: 30x10/10, 30x10/10

Badass session. Calories were high right on time before the gym, and I carb loaded today. Woohoo, I'm still pumped. Knees were bleeding from the DL's, weight was moving like no other, and I had such a nice pump going. I can't thank the people from this site enough for teaching me about diet, it's amazing what it can do. I'm so happy right now, I fvcking love this game. :evillaugh

getfit
08-08-2006, 03:54 AM
sweet on the DL's Jason.Thanks for stopping by in my journal :)

Guido
08-08-2006, 09:33 AM
Damn nice DL'ing! Once you move 400+ lbs you are in the realm of "real strong". You're getting huge, too. I wish I were your height so I could put on some more weight!

Coke
08-08-2006, 09:47 AM
...You're getting huge, too. I wish I were your height so I could put on some more weight!

Standing 6'2 is indeed a desirable height, seeing you pack on some pounds to get more massive is great...having the pudge is a good thing I have found, you can get the six pack going later on.

RBB
08-09-2006, 07:30 AM
damn, pr's in here everytime. nice dl'ing. coke is right, the pudge is where its at, lol.

Unreal
08-09-2006, 07:33 AM
I can't wait to get back to Arizona so we can pound some iron. Good lifts there homie.

Nosaj
08-09-2006, 04:28 PM
Arms: (Yesterday)

GF - Thanks, and I'll be stopping by more often. :)

Guido - I have plenty of weight to go around, in a couple months I'll glad you give you my extra 20lbs of fat. ;)

Coke - Thanks! I've really found the extra weight is helping me increase my strength & LBM. :thumbup:

RBB - Considering I've only been DL'ing for about two months, it's nice to hear your support!!

Unreal - Next time you come down we'll hit up an iron session, just gimme a PM and I'll give ya my cell #.

Weight: 239.5lbs

Skullcrushers: 45x10WU, 75x10, 95x10, 105x8 (Assuming the cambered bar is 25lbs, trying to get used to the freeweight cambered bar as opposed to the 10lb incriment cambered bars so I can adjust the weight more consistantly. Felt good while doing it, but looking back on it, seems like such weak ass weight... ****!)

Preacher Curls: 75x10, 85x10, 95x6 (****! I hate my biceps, this was a good workout for me though. Same bar as skullcrushers.)

Pushdowns: 230x10, 250x10, 270x10

Hammer Curls: 45x10, 50x8, 55x6

OH Tri Ext: 80x10, 90x9, 100x5(****, weak!)

Cable Bicep Headpunches: 70x10, 80x8, 80x6

Cable Tri Pushdowns: 160x10, 180x10, 180x10 (This is the whole stack here, going to have to use this as a warmup exercise soon as I can't add more weight.)

Cable Angled Curls: 60x10, 65x10, 70x10

I'm covered in sweat, I didn't move much weight, and I'm tired... DONE. I'm going to start focusing on lifting more weight on arm day, and do less volume. Looking back on these weak numbers is motivation for me to push even harder. Took a shower at the gym today, going to start doing it more often as I really liked being clean while driving home. This means I need to prepare a PWO shake for the gym everyday because I already sip on whey while I workout. I forgot a towel and I had to air dry, and some guy in the showers was trying to force some ungodly amount of mucus through his throat and it just wasen't happening for the guy. He sounded like a horse giving labor with a bag over it's head. I feel sorry for his wife/gf if he has one, he was one nasty bastard.

getfit
08-09-2006, 04:48 PM
take pics :D

Nosaj
08-09-2006, 04:53 PM
I'll show you mine if you show me yours! :nod:

getfit
08-09-2006, 04:57 PM
my tar' is me, does that count? ;)

Stumprrp
08-09-2006, 05:03 PM
nice workout nosaj!

Nosaj
08-09-2006, 05:09 PM
my tar' is me, does that count? ;)

My 'tar is me too, well... a skinny version of me from the past. :) I've been taking some pics with my new digi camera (Nikon Coolpix S6, I'm loving it! :nod: ) just to practice my posing, if any of the pictures are grossly flattering I'll post em' couple up this week. I am bulking though, so don't come looking for a sixpack, because I'm packin' a keg. :)

Unreal
08-09-2006, 05:09 PM
Arm day? WTF? A badass one, but still.

Nosaj
08-09-2006, 05:21 PM
Arm day? WTF? A badass one, but still.

My split is Chest/Back&Shoulders/Arms/Legs. It's a bit newb I'll admit, but I'm still making great gains from it. I'm going to be going into stage two of my current bulk in a couple weeks (It was either cut or keep bulking, and I decided to keep bulking, PR's are addictive haha) so I'm going to be altering my split a bit then, as to not get stuck in a rut or have any lagging body parts.

Oh and on that note, I noticed my first stretch marks today!!! They are tiny and white in color on the front crease of my thighs/hips. I have been putting weight and size on like no other with no signs of stretch marks, kinda cool to finally find some. Luckily they are small and white, hardly noticable. :)

Nosaj
08-10-2006, 05:48 AM
Legs:

Squats: 45x10, 135x10, 185x5, 195x5, 205x5, 225x5, 245x3, 265x3, 285x3, 295x1, 305x1, 225x5, 225x5

Leg Ext: 210x10, 230x10, 250x10

Leg Curl: 120x10, 130x10, 140x10, 150x6

Leg Press SS-> Calf Raises: 5ppx10/10, 6ppx10/10, 7ppx6/10

Not much to say, got sh!t done today. Diet was awesome until I decided to go party tonight... I'm drunk right now, went to a party and now it's 4:45a.m. I'm gonna sleep like a baby. I made out with some sexy 5'11" girl all night, hope I didn't make a fool of myself. Damn, she was hot and I'm going to a pool party with her tomorrow on my day off (no gym :nod: ) so it should be fun. Goodnight, b!tches. :clap:

Stumprrp
08-10-2006, 06:04 AM
strong squatting dude

Nosaj
08-10-2006, 01:58 PM
Thanks bro, it's getting there slowly but surely. I'm just glad I can finally squat more than I can bench, was kinda embarassed for a while. :zipit:

Coke
08-11-2006, 05:24 AM
Nice job with raising up on your squats, like the pryamiding you did on them with several sets.

POWERLIFTER87
08-11-2006, 08:36 AM
Nice squats. But the real question: Is she still hot now that your sober? ;)

RBB
08-11-2006, 09:28 AM
Nice squats. But the real question: Is she still hot now that your sober? ;)
you've always gotta ask yourself that one. nice squats bro. squatting more than you bench is a very good thing.

Unreal
08-11-2006, 02:07 PM
Squats rock. Keep it up. Good luck with the chick. I took a cutie out last night. I'll see if she answers my calls later.

Nosaj
08-12-2006, 05:19 PM
Chest:

BB Flat Bench:: 135x10, 185x10, 225x6, 225x6, 225x7

Flat DB Fly: 40x10, 50x10, 60x10(PR)

BB Incline Bench:: 185x10, 205x10, 225x4 (****, ran outta gas!)

Coke - Thanks, feels good to be able to really control 2+ plates, now on to 3+ plates.

PL87 - Yea girl, she's really pretty, great smile. She passed the bathing suit test as well. :)

RBB - Thanks bro. I figured bench should be 2+ plates, squat should be 3+ and deadlift should be 4+. Those weights will move up proportionately with time, but it's a good guideline.

Unreal - Appreciate it. :thumbup: I hope you get your game going with your cutie, let me know how things unfold.

Went to a friend's gym to workout, had a good pump going and it was his first time in the gym for a while so I kept it short and simple. I have been partying my ass off for the past three days. It's been extremely fun but I feel like I won't achieve my goals like this. My diet has remained good but calories are lacking slightly so I've been just under maintenance which sucks. Update on the situation with that girl is great. I went to a hooka bar with her and some friends, and chilled at a kickback at her appt with a bunch of her friends, was really fun. The only thing I'm worried about is she just got out of a relationship with some d-bag and I don't want her to get clingy on me. I enjoy her company but I'm not looking for anything that exclusive right now. Is it just me, or is the chase often a lot more fun than the finish line? It's a catch 22 for me because I love girls who show their interest, but I also like a girl that makes me work for it. It seems like girls that are going to openly show their interest don't take that much effort to close on and girls that you have to spend a ton of time and energy on either turning out to be not interested or way too much money to maintain. That wouldn't be a huge deal in a couple years, but I'm still a broke ass college student. Oh well, I am having fun and I do alright and I'm staying safe so I'm just looking forward to having fun.

I do not consider myself a big guy, but in comparisson to a lot of the people I've been meeting lately, I feel huge. I was reading RBB's journal and he said that a lot of his girl's friends think he is intimidating and he's a tad shorter than I am and 25lbs lighter, but he's also swole as hell. I could understand if I was 6'3" 250lbs lean, but I'm like 240 and soft, or as Coke calls it, "enjoying the pudge." :)

I have serious bodybuilding goals, but I also started my workout experience in order to feel confident and look attractive to women. The more pople I talk too, I feel like I might be getting close being "big enough" and should just focus on getting lean and hard. Part of me wants to keep lifting heavier and heavier weights, getting bigger and bigger, loving the growth. The other part of me wants to cut the bf down into the single digit %'s, and stay at maintenance and just increase my lifts slowly over time as I teach my CNS to handle heavier loads with moderate cals. Ultimately the decision is mine, and as long as I'm happy with who I am then I'm golden. I remember back in the day I told myself I never wanted to become a "meathead", this was when I really had no idea what it meant or what kind of dedication was required to be a successful bodybuilder, only what one looked like. Lately, I'm loving bodybuilding and I pride myself on it. Opinions change over time, and I suppose the only opinions I really should base my decisions on are my current ones.

I've been rambling long enough...

Stumprrp
08-12-2006, 10:44 PM
great benching Nosaj, strong incline

Coke
08-14-2006, 05:14 AM
Seems like our final destination sets the tone for the direction we want to go in. You are big by most standards but it wouldn't hurt to get even bigger before trimming down next summer. That's not a bad chest session with reps Jason.

getfit
08-15-2006, 03:45 AM
:birthday: have a great one!

Con
08-15-2006, 07:11 AM
Nice workouts nosaj.

I like readin about other peoples lives and feelin sumtimes, cuz i might just be in the same boat soon. Im pretty sure ama be a broke ass college student as well, so cheer up, you're ahead of me:D

Good stuff and enjoy yourself!

RBB
08-15-2006, 07:36 AM
I have serious bodybuilding goals, but I also started my workout experience in order to feel confident and look attractive to women. The more pople I talk too, I feel like I might be getting close being "big enough" and should just focus on getting lean and hard. Part of me wants to keep lifting heavier and heavier weights, getting bigger and bigger, loving the growth. The other part of me wants to cut the bf down into the single digit %'s, and stay at maintenance and just increase my lifts slowly over time as I teach my CNS to handle heavier loads with moderate cals. Ultimately the decision is mine, and as long as I'm happy with who I am then I'm golden. I remember back in the day I told myself I never wanted to become a "meathead", this was when I really had no idea what it meant or what kind of dedication was required to be a successful bodybuilder, only what one looked like. Lately, I'm loving bodybuilding and I pride myself on it. Opinions change over time, and I suppose the only opinions I really should base my decisions on are my current ones.
I've been rambling long enough...
that is the dilemna, bro. i know when i started all i wanted was size and strength, but now i'm more concerned with keeping my bf% low, going for moderate, steady gains, and basically fine tuning everything. honestly, i think you probably won't be satisfied with your physique until you hit a size where you're just like enough is enough. you'll get to that point probably fairly soon, you've got a lot of size already, and once you cut down and get lean you'll never want to go back. i say just keep packing on the mass right now until you're satisfied, just make sure you keep up your cardiovascular health and don't let the bf% get too out of control. you'll have plenty of time to cut down later.

nice looking benching in here as well.

Nosaj
08-18-2006, 03:47 AM
Chest:

Stump - Thanks bro, I've been putting a lot of effort into incline and it's paying off.

Coke - I'm back in town and I'm loving my size. I felt so big compared to the Cali surfer guys, but I hate the way they look. I'm going to push through this last bulk and lean up and see how I feel then. If I feel too big when I'm lean then I have some decisions to make, but it makes sense that I feel really big right now because I'm in the middle of my bulk.

Sylvia - Thanks so much!!! The big 24!

Con - Much appreciated, and enjoy it when you finally get there. Lots of good stories to be had. :nod:

RBB - Thanks, I'll keep that in mind. I appreciate your support and advice bro.

BB Incline Bench:: 45x10, 135x10, 155x10, 175x10, 185x8, 195x6

DB Flat Bench:: 80x10, 85x8, 90x6

Incline DB Fly:: 50x8, 55x7, 60x6

Decline Cable Fly: 60x10, 70x8, 80x8

Decent "welcome back!" workout. I've been in San Diego for the past couple of days on vacation. I'm too tired to tell any stories about it right now, but I'll edit some in soon. Lots of drinking, sun and fun. :thumbup:

Weight dropped a bit, but diet is back on point. :nod:

Con
08-18-2006, 06:03 AM
Way to get it in there, btw ive always thought ur sig was cool.

EDIt in dem stroies!

Coke
08-18-2006, 06:24 AM
Nice way to return to things after getting away for vacation...fine chest work.

POWERLIFTER87
08-18-2006, 06:33 AM
Nice chest day. Being big is never a bad thing.

Nosaj
08-18-2006, 02:02 PM
Being big is never a bad thing.

The more I think about it, the more I agree. I like being big, it makes me feel really good, minus all the leg chafing. ;)

Stumprrp
08-18-2006, 02:04 PM
nice session big nosaj

Nosaj
08-19-2006, 04:34 AM
Back/Shoulders:

Con - Thanks. :) And I will, soon!

Coke - Iron does a body good!

PL87 - Large and in charge! :)

Stump - Much appreciated.

Deadlifts: 135x10, 225x10, 275x5, 315x3, 345x3, 365x1, 375x1, 385x1, 405x1

Standing BB Shoulder Press: 135x8, 145x6, 150x4

BB Shrugs: 225x12, 275x12, 315x12

DB Rear Delt Raises w/ SS Front DB Raises: 30x10/10, 30x10/10, 35x10/7

HS Shoulder Press: 1pp+10x10, 1pp+25x10, 1PP+35x10, 2ppx6

DB Shrugs: 90x10, 100x10

Not much to say, expected a decent workout after a vacation, and got it. Seems like it takes a full split before I feel really "back in the groove", but maybe I can prove that wrong with a badass workout tomorrow or the next day.

I went to a party tonight and didn't have a drop of alcohol, I even kept my diet up. Yeah baby, willpower! :burger:

Stumprrp
08-19-2006, 08:44 AM
thats something i like to hear not having alcohol at a party, although i highly enjoy a nice buzz. nice workout!

POWERLIFTER87
08-19-2006, 10:30 AM
Great work on still keeping with your diet and not drinking even with going to a party. That's real dedication. And nice workout.

Con
08-19-2006, 02:50 PM
Its all about will power! baby! we only diet and workout because we have toe will to do so, so gj keepin away from the beer and ****!

btw nice deads! not bad after just coming back :D

Coke
08-19-2006, 06:46 PM
Nice job with this shoulder workout, gonna be really cool to see some numbers jump up big guy.

Nosaj
08-19-2006, 09:29 PM
Arms:

OH Tri Ext: 80x10, 85x5, 90x5, 95x5, 100x5

Cambered BB Curls: 75x10, 85x10, 95x10, 105x4

Skullcrushers w/ SS CGBP: 90x10/10, 90x10/10, 100x4/10

Hammer Curls: 40x10, 45x8, 45x6

Forearm Curls: (done behind back) 65x10, 95x10, 145x10

Weighted Decline Situps: 25x10, 45x10, 70x10

Going on a date tonight, got a nice pump going. I always hope for better, but I'm satisfied with tonight. Always room for improvement. Getting laid sure makes up for a non-stellar workout though. :p

Coke
08-21-2006, 04:46 AM
You like tricep work, it shows throughout - fine job on them and the bi's guy...sweet behind the back forearm curls.

Nosaj
08-22-2006, 02:52 AM
Legs:

Coke - Yea, they are getting strong, and I'm loving it. ;) Thanks for the support.

Squats: 45x10, 135x10, 185x8, 225x5, 255x3, 275x3, 225x5, 225x5, 225x5 (Did 10 standing calf raised on the last 3 sets of 225)

Leg Ext: 210x10, 230x10, 250x10

Leg Curl: 140x8, 150x8, 160x8 (struggled with the last 2, 3/4 reps)

SLDL: 185x8, 225x8, 275x8, 315x8

Seated Calf Raise: 140x10, 180x10, 200x10

Diet was amazing today, absolutely clean, gaining since my vacation nicely. Nice and clean, nice and slow. Workout was pretty good, first split from vacation is done. Time to get to work now. I ran out of my nitric oxide. Sh!t is overpriced and my last dose made me feel gross, so I've switched to caffiene pills and whey/creatine/dextrose to sip on during my workouts. Felt great! I bring a lunchbox to school, 10 egg whites(2 whole), turkey sandwich, 32oz milk, tuna/cottage cheese, cup of cashews, pb & celery, etc. I eat out of my lunchbox while people eat tacobell and sh!t around me, makes me laugh.

I love life right now, I absolutely love bodybuilding... it makes me feel fantastic. Wooo... gonna sleep like a baby tonight.

getfit
08-22-2006, 03:11 AM
things are looking sweet Jason,315 on sldl's is pretty damn impressive

Con
08-22-2006, 06:22 AM
Aint it funny how other people around you eatin like crap can make you wanna eat so good? :D

gj with diet and great job with workout

Nosaj
08-22-2006, 01:18 PM
Sylvia - Thanks. I actually get back pumps from them, so I'm going to start taking Taurine pills on leg and back day. Hope it helps! :)

Con - I know bro, it's crazy. I feel so healthy while I'm pounding my eggs and milk and people are scarfing down some nasty processed crap. It's all worth it though, I'm definitely noticing the benefits... and maybe it's my confidence levels now, but I had so many random smiles from cute girls while walking around campus. Gotta love that. :)

Nosaj
08-23-2006, 01:20 AM
Chest:

BB Flat Bench:: 45x20(WU), 135x10(WU), 185x3, 225x7, 235x7, 245x6

DB Incline Bench:: 80x8, 90x8, 100x4

Flat DB Fly: 55x6, 60x6, 65x4

Machine Incline Bench: 150x8, 150x7, 150x6

Hammer Wide Bench: 2pp+25x8, 2pp+35x7, 2pp+40x6

Cardio: HIIT bike (5 min), 30 sec on, 30 sec off

Feeling good, spilled milk on my keyboard so not much of a write up tonight. Zzzz...

(This is what it looks likwe whwen I sdon't wesdit my kweyboarsd typing, fuxcking milk!!!) :swear: <-- It sdowes a bosdy goosd, but apparantly, not a kweyboarsd! :)

Stumprrp
08-23-2006, 05:56 AM
nice bench Nosaj

Coke
08-23-2006, 07:02 AM
High volume squatting and stiffies bro, nice numbers on your flat and incline benching.

POWERLIFTER87
08-23-2006, 12:05 PM
Nice chest day. Benching is looking great.

Nosaj
08-24-2006, 02:30 AM
Back/Shoulders:

Stump - Thanks. :D

Coke - Yeah, trying to get some growth goin' on... my legs are finally getting beefy, one of these days I'll be a mass monster. :)

PL87 - Thanks a lot, efforts are starting to pay off. :thumbup:

Deadlifts: 135x10, 225x5, 275x5, 315x5, 365x3, 385x3(PR), 405x1

Standing BB Shoulder Press: 135x8, 145x8, 155x4

BB Shrugs: 225x12, 315x12, 405x12

Hammer Rows: 135x10, 180x10, 225x10

Arnie Presses: 50x8, 55x8, 60x5

Lat Pulldown: 165x8, 180x8, 195x8

Decline Ab Work w/ Thrown 10lb Ball:: 25 regular, 7 oblique twists

Pretty good workout. I went with my buddy and the workout ended up taking like 2+ hours, lots of talking. Gym was empty so we just ended up chilling and taking our time. I kinda lost my intensity towards the end, the volume of deadlifts kinda took its toll on me. Feeling good though, diet is so clean right now, feeling great. Weight is slowly but surely rising, nice and clean bulk. I'm back up to 237 after dropping down to 232 from my vacation. My routine needs a tuneup, gonna work on that the next couple of days. If you have any advice/suggestions, feel free to lemme know. I might just adapt BGB or WBB#1, we'll see.

getfit
08-24-2006, 02:38 AM
that's what happens when you're training with friends,it's cool.Nice work babe!

Nosaj
08-24-2006, 03:46 AM
Yeah, it was fun and I got what I wanted done, so it's all good. :) Thanks for the support, with my diet so clean I'm feeling so healthy, sky is the limit. :)

Coke
08-24-2006, 06:19 AM
Coke - one of these days I'll be a mass monster.

No doubt, on the way to that $hit right now, lol - :D ...the time has come to sit back and devise a new plan.

Guido
08-24-2006, 09:49 AM
Nice stuff, man. Seems we are pretty similar on upper body lifts, etc. You are keeping your volume reasonable and still going heavy. That's what I like to see!

Your legs and back stuff is getting up to par. Ever think of getting into PL'ing? Remember- you can still look good and be strong at the same time, and there's NOTHING like the feeling of competing and setting new PR's or even records!

Stumprrp
08-24-2006, 01:03 PM
nice deads and OH presses big man

Unreal
08-24-2006, 01:19 PM
Good job on the lifts and the pelvic thrust. Those are always a good workout.

Nosaj
08-24-2006, 01:41 PM
Coke - Haha, thanks bud. Your support helps keep me strong. :thumbup:

Guido - Yeah my pressing has always outdone my pulling, and my legs have come a long way, but still have a long way to go. I don't really know any PL'ers so I have never been introduced to it formally. I love to push/pull big weights, but I really suck at some of the PL exercises, like cleans. I've sort of taught myself form, and needless to say, I want to fire myself as coach. :)

Stumpy - Thanks bro, nothing like some quality pullin' to get the blood pumpin'. :nod:

Unreal - You know how I do. :evillaugh

POWERLIFTER87
08-24-2006, 09:55 PM
Good workout. Very nice deadlift PR.

Oh yeah, and powerlifting doesn't have cleans as a competition lift, only bench, squat, and deadlift. And don't worry about if you know anyone else or not. I have never trained with any powerlifters. I have met a few that I have talked to online and such but that's about it.

Nosaj
08-25-2006, 01:04 AM
Arms:

PL87 - Thanks. I'm still working on getting my squat up to par, but PL'ing is an idea I will definitely keep in my mind. I appreciate your support. :)

OH Tri Ext: 90x10, 100x8, 110x4* (felt like I pulled something in my shoulder on rep 2, but after I double checked I was fine, and pumped out two more solid reps. 110 is heavy as hell, but I got good ROM)

BB Curls: 95x8, 105x6, 110x4 (god, i suck at curling)

Hammer Pushdowns: 230x8, 270x8, 320x6(PR), 340x4(PR) (woo!)

Rope Curls: 70x10, 80x10, 90x10

Rope Ext: 90x10, 100x10, 110x10

Cable Curls(1h): 50x8, 60x8, 60x8

Angled Cable Ext(2h): 170x8, 180x8, 190x8

Kinda getting tired of arm day, I need a new split asap. My arms are finally up over 17" cold which isin't too shabby, always room for improvement though. I was tired all day, but diet is still really good. My chest was sore as hell all day, funny how it took 2 days for DOMS to set in. I think chest and back day really took its toll on my CNS today, I was dragging serious ass. Even with my caffiene pills I barely convinced myself to go to the gym today. Oh well, I gave it my all... that's all I can ask of myself. Gonna sleep like a ****ing baby tonight... zzzz.

Con
08-25-2006, 07:03 AM
Hhahaha. Get some sleep and hopefully come back even stronger than before.

Not sure how interested you are, but ive been on bgb and like it a lot.

Gl with choosin a new routine.

Coke
08-25-2006, 09:58 AM
Your curls may seem subpar to you for now but that is going to change, hang tough with'em…big guy your size should move up to 18in arms which should be no problem from the looks of your overhead triceps extensions, they're ace!!

Guido
08-25-2006, 10:06 AM
While cleans are a great way to build overall strength, they are not a requirement for PLing. That said, I am trying to learn the Oly lifts even though I don't really have an experienced teacher. I just love learning new things and expanding my arsenal of potential training aids to help me get stronger!

Nosaj
08-25-2006, 01:17 PM
Con - Thanks bud, I think I might try it for my next split and see how it feels. I still have a leg workout for this split, but I'm so damn tired (only 5 hours of sleep, and I had to rush out of the house without my lunchbox! :( ) so I'll figure out a way to finish this split then do BGB next!

Coke - Thanks man, I'm sticking with it and eating big... I just need to be patient with it. :D

Guido - Yeah, I hear ya. I CAN do them, I just start to feel awkward at higher weight, which has me leading to believe my form is a bit off and I'm forcing it up rather than using sound technique. I'm going to watch some videos tonight and hopefully adopt a more sound method. :)

Stumprrp
08-25-2006, 01:19 PM
nice arm workout .... JASON I GET IT LOL

Nosaj
08-25-2006, 01:28 PM
nice arm workout .... JASON I GET IT LOL

Haha, yes, my user name is my real name ... BACKWARDS! *gasp* :eek:

POWERLIFTER87
08-26-2006, 11:16 AM
Great arms day. Nice work on the PRs.

Nosaj
08-27-2006, 03:52 PM
Chest:

PL87 - Thanks, trying my best. :)

BB Flat Bench: 45x20(WU), 135x10(WU), 185x5, 225x7, 245x6, 255x5

DB Incline Bench: 80x8, 90x8, 100x5

Flat DB Fly: 50x8, 55x7, 60x6

Machine Flat Bench: 2 reps per weight from 75->210, then back down

Hammer Decline Bench: 2ppx8, 2ppx8, 2ppx8

Cardio: HIIT bike (5 min), 30 sec on, 30 sec off

Worked out with my dad. Got him to come to the gym with me. Was pretty fun. He benched 135x5 for two sets. Yeah, he's a mass monster. :evillaugh

Stumprrp
08-27-2006, 04:49 PM
255 x 5, strong jason.

Nosaj
08-27-2006, 09:42 PM
Back/Shoulders:

Stumpy - Getting there!

BB Rows: 135x10, 185x10, 205x10, 225x10 (Felt easy, but I might have been lower ROM? Wish I had a video of it)

Seated DB Shoulder Press: 70x8, 75x8, 80x4 (oof!)

Smith Shrugs: 275x12, 325x12, 375x12

Hammer Low Rows: 115x10, 125x10, 140x10

Lat Pulldown: 165x8, 180x8, 195x8, 210x5(PR)

DB Rows: 105x8, 110x8, 115x8

Man, everything felt so easy tonight. I had a ton of gas in the tank when I left the gym, but it was closing up so I took it as a promising next workout. Gonna carb up and hit legs hard tomorrow. Woo, feeling pumped. Wish I woulda pushed a bit harder, only thing I died out on was shoulder press and I think that was only because I haven't done that exercise in a couple weeks and it felt a bit wobbly, but still pretty good.

Con
08-28-2006, 04:43 AM
Damn, nice DB and BB rows. I always wanted like the way those lifts just look, they must looker nicer with some good weight :D.

And I feel ya on the video thing, everytime I question my form, I wish I could tape myself and bring it back here. Im sure your doin fine, just be realistic with yourself.

Good job....Jason(I didnt get it until now :))

Coke
08-28-2006, 05:47 AM
Anyone who takes dad with'em to the gym can't be too bad, lol...doing super, can't keep up with you now.

Nosaj
08-29-2006, 02:28 PM
Arms:

Con - Yeah I like the way they look too, I have to force myself not to watch too much in the mirror. :)

Coke - Thanks man, yeah it was fun to go with my pops. He said he really liked it, even though he was kinda sore the next day. Maybe I got the workout bug to bite him? :thumbup:

OH Tri Ext: 90x8, 100x8, 110x6+2(PR)

Cambered BB Preacher Curls: 75x8, 95x8, 105x6, 115x2(PR)

Hammer Pushdowns: 270x8, 290x8, 310x6, 320x4

Hammer Curls: 40x10, 45x8, 50x6

Forearm Curls: (done behind back) 135x10, 135x10, 135x10

Machine Tri Ext: 120x8, 130x8, 140x6

Machine Curles (1h): 50x8, 55x6, 60x4

Angled Bar Stack Tri Pushdowns: 170x15, 180x10, 190x8

Good arm day. I felt good leaving the gym, got a lot of strength work done and still had energy when I left.

POWERLIFTER87
08-29-2006, 08:56 PM
Nice arms and back/shoulder workouts. Great work on the PRs.

Coke
08-30-2006, 05:14 AM
Good pr's on your arm work dude...do you ever hear anything from Mase??

Con
08-30-2006, 09:03 AM
I love workin out with someone, always nice to just chat and get criticism(provided they should be givin it). And btw, are you curlin with ur forearms what im benchin, you freakin homo!!!! :D

Good job nosaj.

Nosaj
08-30-2006, 11:04 AM
Legs:

PL87 - Thanks girl, sticking with it pays off eventually. :)

Coke - Thanks big guy. I haven't talked to him in forever, but I have his old cell phone # stored in my phone. I should give him a call and see how he's doing.

Con - Thanks bro, appreciate your support. :nod:

ATF Squats: 45x20, 135x20, 185x8, 225x5, 225x5, 225x5

Leg Ext: 210x10, 230x10, 250x10

Leg Curl: 140x8, 150x8, 160x8

Leg Press w/ SS Calf Raise: 450x8/10, 540x8/10, 630x8/10, 720x6(no calf raise)

Standing Smith Calf Raise(1 foot): 235x10, 235x10 ->ss-> 235x30 both feet

Great workout, but ended up getting a crap amount of sleep. Kept squats light, I am loving my form but I hate my shoes, I need to get some olympic squat shoes so I can get more ham/glute drive out of the hole. I had purchased chuck taylors in the past but they had no arch support, and I definitely need arch support. Today is my rest day so I'm going to take a nap and get some more rest in. GROW, GROW, GROW! :thumbup:

Stumprrp
08-30-2006, 11:08 AM
great lower day jason and nice job on the 8pps leg press.

Coke
08-30-2006, 11:43 AM
Chuck's are definitely overrated for certain reasons but it is a good shoe, I wear mine out, lol...get that rest dude.

Nosaj
08-31-2006, 09:48 PM
Stumpy - Thanks man, it felt heavy!

Coke - Yeah they have their ups and downs. I will.

So the last two days have been rest days. I haven't gotten a ton of actual sleep, but lots and lots of laying around "resting". Tomorrow should be a promising workout, I needed the rest. Diet has been clean but calories are a bit shy of where I'd like them. I'm sticking with it though.

getfit
09-01-2006, 03:29 AM
ATF's are looking sweet Jason, nice work.

Nosaj
09-02-2006, 04:22 PM
Chest:

GF - Thanks Sylvia, a bit light but I'm trying. :)

BB Flat Bench: 135x20(WU), 135x10(WU), 185x5, 225x8, 225x8, 225x8, 255x1, 275x1(PR), 285xmiss

DB Incline Bench: 80x8, 90x10, 100x6

Flat DB Fly: 55x6, 60x6, 65x6(PR)

Cable Decline Fly: 70x8, 70x7, 70x6

Short but sweet. Awesome chest workout. I got a spot for the singles on flat bench. I ALMOST had 285, son of a b. Chest is TORN up, feels great... damn, I'm on cloud nine right now. Woo... mmm, food. :nod:

Con
09-02-2006, 04:53 PM
Whats wu mean?

Inclines lookin good man and congratz on the PR.

Enjoy the food :D

getfit
09-02-2006, 04:58 PM
Incline press looking awesome Jason, well done :)

Unreal
09-02-2006, 06:55 PM
Damn dude. When I get back to Arizona I'm going to have alot of catch up to play.

POWERLIFTER87
09-02-2006, 09:48 PM
Awesome job on the bench PR.

Nosaj
09-02-2006, 11:58 PM
Back/Shoulders:

Con - You mean "Woo"? It's something you yell when you're excited. :nod:

GF - Thanks, I figure anything with 6+ reps and I'm doing pretty good, getting into a nice hypertrophy range with some good weights. :)

Unreal - I look forward to it bro, we can motivate each other to lift big. :thumbup:

PL87 - Thanks babe, you'll be passin' me up once you're all healed up I'm sure. :D

Deadlift: 135x10, 225x5, 275x5, 315x5, 365x3, 385x1, 405x1, 425xmissx3 Leg drive just wasen't there, hams/glutes were reving hard and started to burn, but just coulden't budge the weight. It was so damn close. ****!

Clean n' Press: 135x6, 135x6 (clean only), 135x6 (clean only) I'm new to cleaning, so... practice.

Seated BB Shoulder Press: 135x8, 145x3, 145x3 ...wtf...? ****!

DB Shrugs: 100x10, 110x10, 120x10 All done with a 2 sec pause and full ROM.

BB Shrugs: 315x10, 365x8, 385x6

BB Rows: 185x8, 185x8, 185x8

Cable Rows: 160x8, 175x8, 190x8

Wow, seriously. **** tonight, mediocre workout at best. I was a meal behind when I went to the gym and I worked out at Lifetime Fitness tonight, I think I had too many new variables going on. My head was not where it needed to be. Lifetime Fitness is really nice, not sure if it's worth the cost though. It's like a giant castle, it was kinda cool. I'm getting my calories in for tonight right now, so diet is still on point but a bit off schedule, gotta tighten that up. I got a ridiculious burn out of yesterday's chest workout. I think my next back day is going to comprise of more steady but managable weight of 3x8's and fewer if any singles. Not feeling very positive so I'm going to go do some shower cardio and watch a comedy movie, always puts me in a good mood. ;)

Coke
09-04-2006, 05:21 AM
You ought to be flying high, 275lbs on the flat bench is a milestone, strong db flys too...back/shoulder work not bad.

Stumprrp
09-04-2006, 09:26 AM
dont worry about the misses dude, come back next week or 2 and own that ****

Unreal
09-04-2006, 11:18 AM
Chest is strong. Don't make me go gourmet on you to get that bench up to 3 plates.

POWERLIFTER87
09-04-2006, 08:47 PM
405 deadlift is still not bad for a mediocre day.

getfit
09-04-2006, 10:03 PM
405 deadlift is still not bad for a mediocre day.
seriously! things are looking fine Jason.

Nosaj
09-04-2006, 10:39 PM
Arms:

Coke - Thanks bro, really appreciate your support. Bench is feeling so strong right now, even when I failed on 285 it was RIGHT there, and I was kinda cashed out from 3 full sets and doing 255 before. Back is usually strong, was just an off day. We all got ups and downs, I'm gonna stick with it, I'll pull through.

Stumpy - No doubt, thx bro.

Nick - Make me some CUPCAKES !!! :)

PL87 - Thanks, I gave it my best. I had 410-415 in me easy, but I had 425 in my head, and was just shy of what I needed to get it. Gimme a couple weeks. :)

Sylvia - Thanks :thumbup:

OH Tri Ext: 90x8, 100x8, 110x7+1(PR)

Cambered BB Preacher Curls: 85x8, 95x8, 105x3-ss-> 95x4-ss-> 85x4 ****! I seriously hate my biceps, gotta stick with it, I gotta improve this.

Skullcrushers: 95x8, 105x8, 110x3-ss->CGBPx10 First time using 110, felt ok.

Hammer Curls: 40x10, 45x8, 50x6 :(

Machine Tri Ext: 120x8, 130x8, 140x3 Tension on my back, needs more back support.

Angled Bar Stack Tri Pushdowns: 190x10, 190x10, 190x10

Flat Bar Cable Curls: 110x8, 120x8, 130x8

Cardio: Ran a mile, sweated like a pig.

Another mediocre workout. I dunno what is up, I need to re-evaluate my diet and split, I'm just not getting the results I'm looking for. I love my tris, I hate my bis. Anyways, I gave it my all and I'm spent, all I can ask of myself. Diet was on point today.

Coke
09-05-2006, 06:05 AM
Good to see you running and working hard at some cardio, great for overall conditioning.

Stumprrp
09-05-2006, 06:23 AM
fabulous arm day

Con
09-05-2006, 07:52 AM
Nice stuff nosaj, ama try to get in some cardio at school(gym class :p). I wanna get more agile, so its cool to see someone else(who is bulkin no less) to be doin it also.

Keep at it.

Nosaj
09-06-2006, 03:03 AM
Legs:

weight: 242lbs!!! (full tummy tho! :) )

Coke - Yeah it's whooping my ass! Thanks bro.

Stump - Thanks mang. :)

Con - Yeah gotta keep my cals extra high, heart feels good though.

Squats: 135x10, 135x10, 185x5, 225x8, 235x8, 245x8, 275x1, 295x1, 315x1(PR), 135x10 *assorted stances, practice*

Leg Ext: 255x10, 255x10, 255x10(PR) This is the entire stack, going to have to start doing 1 leg at a time, which I know is gonna whoop my ass!

Leg Curl: 150x10, 160x10, 170x10*(PR) ROM on the last 3 reps was partial

Lunges: 50x10, 50x10, 50x10 OW!!! Haven't done these in forever!!!

Seated Smith Calf Ext: 4ppx10, 4ppx10, 5ppx10 Feel the burn!!!

Cardio: 5 min HIIT (30 sec 50rpm, 30 sec 115rpm) bike, 5 min (85rpm) bike

Coke
09-06-2006, 06:02 AM
Awesome leg day Jason, pr's damn near everywhere - :thumbup:

Con
09-06-2006, 07:50 AM
My respect has gone up for u ten fold, your doin lunges!!!! Way to be a beast about the training :D

Nosaj
09-07-2006, 11:53 PM
Chest:

Coke - Thanks bro, was a good workout. :)

Con - Yeah, they were shaky lunges though, lol. I haven't done them in ages, I had to really focus. :)

BB Flat Bench: 45x20(WU), 135x10(WU), 185x5, 225x8, 230x8, 235x8

DB Incline Bench: 90x8, 95x7, 100x5

Pec Deck: 135x8, 150x8, 165x8, 180x8, 195x8-ss->150x5-ss->100x5

Incline Fly: 50x5, 35x8, 35x8 Dropped weight, went for full extension.

Cable Decline Fly: 70x8, 70x8, 70x8

I burned my index and pointer finger on my right hand, so I taped them up and pushed through it. Decent workout, flat bench is really coming along. 3x8 is really tearing me up. My tri's were still toast from last arm day, but they held up for the most part. I'm constantly 240+lbs now, feeling big. Strength is rising steady, good stuff.

Coke
09-08-2006, 06:10 AM
Glad to see you holding steady in that weight range, 240's seem just way too sweet and out of reach for me, lol.

POWERLIFTER87
09-08-2006, 08:11 AM
Awesome work on the squat and bench PRs.

Nosaj
09-09-2006, 03:54 AM
Back/Shoulders:

Coke - Thanks man, yeah my diet has been great. I can't imagine how strong you'd be at this weight. You're pound for pound one strong mofo. ;)

PL87 - Much appreciated. :)

Deadlift: 135x10, 225x10, 315x5, 325x5, 335x5, 345x5, 355x5, 365x5

Seated DB Shoulder Press: 70x8, 75x8, 80x4

BB Shrugs: 225x12, 315x12, 405x8-ss->225x12

Cable Rows: 180x8, 195x8, 210x8

Hammer Shoulder Press: 70x8, 90x8, 110x8

Seated DB Rear Delt Raises: 35x10, 35x10, 35x10

Holy ****! Deadlift volume DESTROYED my body, I'm so tired. So yeah, I guess I can't count. I wanted to do a 5x5, but ended up doing an extra set of 365x5. LOL! Anyways, overall a good workout. Felt sick for about two hours after my workout. Fingers are still burned but tape helps a lot. Sleep sounds so good, mmm.

Con
09-09-2006, 08:34 AM
LOL, I did that once, i focus so much on what im lfitin im lose count of reps and sets, but hey it gets you worked!

Nice deadlifts, keep it up!

POWERLIFTER87
09-09-2006, 09:21 AM
Sweet deadlifts. Nice volume.

Coke
09-09-2006, 05:31 PM
Thankx for the props man...those were some awesome deads.

Nosaj
09-10-2006, 10:59 PM
Arms:

Coke - Np. Yea, they were brutal!

Con - Haha yeah I got rocked, in a good way. Thanks bro! :)

PL87 - Yeah I decided to up the volume, lower the weight. It was just as hard if not harder, it thoroughly exhausted me. I was DRIPPING sweat, lol. :D

OH Tri Ext: 95x10, 105x8, 115x5+0(PR)

Cambered BB Preacher Curls: 85x8, 95x8, 100x3

Skullcrushers w/ ss CGBP: 95x6/10, 95x6/10, 95x6/10

Hammer Curls: 35x10, 40x10, 45x10

Machine Tri Ext: 110x8, 120x8, 130x8, 140x8

Hammer Pushdowns: 270x10, 320x7, 330x5

A couple other exercises, don't remember, nothing notable.

My biceps are really depressing me, they won't grow. I'm changing my routine after this split, it's just not working for me. My arm growth has effectively stopped. I'm open for all suggestions, please feel free, anything is welcome.

getfit
09-11-2006, 02:41 AM
Things are looking good Jason.Nice deads :)

Coke
09-11-2006, 05:34 AM
Fine arm session...just gonna have to turn into a curling machine, lol - try some alternate db curls too.

Unreal
09-11-2006, 08:22 AM
My arms made the best gains while keeping curls to a minimum and focusing on chins. What sucks in this game is you can experiment, and try dropping direct arm work for 4-5 weeks and see if it helps, but if it doesn't that is 4-5 weeks wasted.

Good job though.

Nosaj
09-11-2006, 10:00 AM
My arms made the best gains while keeping curls to a minimum and focusing on chins. What sucks in this game is you can experiment, and try dropping direct arm work for 4-5 weeks and see if it helps, but if it doesn't that is 4-5 weeks wasted.

Good job though.

Yeah, I think I'm ditching my arm day and sticking to compounds only. Maybe less overall sets will promote some growth, and yeah, I need to get my fatass doing chins again. Thanks bro.

POWERLIFTER87
09-11-2006, 10:54 PM
Nice arms day. In my opinion, direct arm work is the best thing for arms growth in combination with compounds. I have many suggestions I can think of. I'll let you know later this week, as I don't have enough time to type it out right now. Basically though, it's just about changing things up and trying new things every so often.

Nosaj
09-12-2006, 01:50 AM
Legs:

Sylvia - Thanks, trying my best. :)

Coke - Alright, I'll try those and see how the feel. I might try em' on a decline bench, I've heard it works well. :thumbup:

Unreal - Not really worried about wasting time, this isin't a race, it's my lifestyle. I just want to find something that works. Thanks for the advice, I appreciate it. I'll add chins next back workout.

PL87 - Alright, let me know what you think would be good, I definitely need to mix it up. :)

Box Squats: 45x10, 135x10, 185x8, 195x8 Fun, really hit the hams/glutes. First time doing these, just below parallel. (5 black blocks on the plastic stepper)

Squats: 225x5, 235x5, 245x5

Leg Press -ss-> Calf Press: 450x8/10, 540x8/10, 630x8/10, 720x8/8, 770x6/8

Leg Ext: 225x8, 240x8, 255x8+2

Leg Curl: 130x8, 150x8, 170x8

Seated Smith Calf Ext: 5ppx10, 5ppx10, 5ppx10

5 min in the sauna, felt great!

Went light on everything but kept really good form and got an intense pump. Really nice workout. I got my new car today, brand new 06' 350z, thing is amazing. I'll post some pics tomorrow. It's beautiful, fast and I love it. :)

Sensei
09-12-2006, 05:22 AM
I'm certainly no expert when it comes to arms and I don't think I've done a curl in years, but you could try:
*varying the exercises
*varying the exercise order
*varying the set/rep scheme (volume and intensity)
*varying tempo
*varying rest intervals

Also, you could try doing some grip/wrist work for a while to mix things up. Stronger grip/wrist could help your arm work break out of its plateau.

The suggestion to can the arm day is not a bad one. You might consider just doing a heavy exercise or two after legs or on some other day. I wouldn't eliminate all direct arm work, but limiting it might help.

Stumprrp
09-12-2006, 06:20 AM
nice leg day jason

Unreal
09-12-2006, 07:28 AM
Congrats on the new car. Fast... blah. I'll smoke it. I think I am going to try box squats for the first time today. Any tips?

Coke
09-12-2006, 10:20 AM
Looking forward to seeing the new wheels, you must feel like a million bucks…good deal on doing the box squats.

Nosaj
09-12-2006, 12:08 PM
Congrats on the new car. Fast... blah. I'll smoke it. I think I am going to try box squats for the first time today. Any tips?

I dunno bro, they were really light, so they were easy. I held my body tight (always my first priority to avoid injury) and my natural tendancy after deloading the weight was to GM it up (my back is too strong for it's own good) so I had to force my hams/glutes to become the primary lifting muscle groups. After that got set into my mind, they were really easy. Just drop the ass, deload, and lift. It feels like a deadlift since you are starting at the bottom of the hole completely deloaded, only it's your ass doing all the work. They felt great on my posterior chain, I'm gonna stick with em' and maybe I'll be doing some respectable weight in a couple months. :)

Con
09-12-2006, 01:45 PM
dman you people who actually have a box at ur gym!!!!!

Nice workouts brutha! Keep it up....like i really needed to tell ur big ass that :D

Nosaj
09-15-2006, 02:46 PM
Back/Shoulders:

Con - They are fun, if you ever get the chance, try em'! :)

Coke - Thanks! Yeah, I love my car, so fun to drive. :thumbup:

Stumpy - They aren't 28", but I'm trying. :)

Sensei - I am going to play around with it for a bit. I'm going to eliminate my arm day for a couple of weeks and see if I get any growth, if not, I'm going to go back to a chest/tri, back/bi, leg/ab split, get more rest days per week, and focus on very isolating arm exercises that I don't usually do. I appreciate your feedback, I'll let you know how things turn out.

Deadlift: 135x10, 225x10, 315x5, 335x5, 355x5, 375x3, 385x3, 405x1

Seated DB Shoulder Press: 70x10, 75x6, 80x4

BB Shrugs: 275x12, 315x12, 365x12-ss->225x12

Cable Rows: 180x8, 195x8, 210x8, 75x30

Seated DB Rear Delt Raises w/ SS Front Raises: 30x10/10, 30x10/10, 30x10/10

Good workout. Shoulders keep dying early, gonna go lighter weight, higher reps next week.

Unreal
09-15-2006, 03:04 PM
Good deads, good pressing, god rowing, slow car.

Nosaj
09-15-2006, 03:34 PM
Good deads, good pressing, god rowing, slow car.

It's not slow. :p I used to drive a 92' landcruiser, THAT was "slow". :nod:

POWERLIFTER87
09-15-2006, 09:04 PM
Good workout. I was going to tell you some ideas on what you can try for biceps. Well, I dunno if this will be helpful or not, it's just stuff I've learned works for me. First, do biceps and triceps on separate days and don't put biceps in the same workout as back. You could put biceps with either shoulders or chest I think is good, or even on a separate day totally if you have the time. Personally, I like doing high volume, low volume has never worked for me on arms. And of course the exercises you do is important, I mean of course any kind of curls, but I think try to aim for different angles and grips, as well as different reps/sets patterns is important. I go for 3-5 different movements exclusively for biceps. Also, all the tricks are very helpful, i.e. drop sets/supersets/negatives/cheats/pauses, etc., as well as changing the tempo. I think tempo can be important, as a slow tempo can make what is usually light weight extremely difficult, but mostly I only do that in between once a month or so, b/c it can work great for a lighter day. The one thing I really haven't done is stick with a certain rep scheme for any real period of time, so I really don't know how well it works or not. I just go by feel pretty much, and once you think that something isn't working that well anymore, change it. As soon as I change my routine, it makes a huge difference again. But then again, almost anything seems to work for me, so that's about all I can say. Hope it was helpful in some way.

Stumprrp
09-15-2006, 09:33 PM
nice workout jason

Con
09-16-2006, 07:19 AM
Good workout man, hope you figure out what ur gonna do with routine. BGB has been great for me. Gl man.

Coke
09-17-2006, 09:17 AM
Damn good session bro...the new ride is sweet - :thumbup:

Nosaj
09-19-2006, 03:18 AM
Day 1: Horizontal push pull, calves and abs

Bike: 10 minutes ~100RPM

Back:
Rack pulls: (225x10 WU), 315x5, 365x5, 405x5, 455x5, 505x5 (perfect)
BO Rows: 155x8, 175x8, 195x8 (pretty light)

Chest:
Incline DB: 85x8, 90x8, 95x7 (perfect)
Flat Bench: 175x5, 185x5, 195x5, 205x5, 215x5 (pretty light)

Calves:
Seated Calf Raise: 90x16, 140x16, 180x16 (180 was way too hard)

Abs:
Ab Machine: 80x10, 100x10, 120x10-ss->80x10 (120 was way too hard)

First day of BGB completed. Felt amazing, change in exercises/reps worked out nicely, I'm feeling awesome. First time ever doing rack pulls, WOW, those rocked my lats! I thought the gym was going to close so I kinda rushed after I did back, but it was just a wierd auto-announcement, lame. Diet was poor today, I had a big test and didn't get enough calories in. It's a rarity that I have a bad calorie day though, so no biggy.

PL87: I appreciate your feedback. I didn't post it, but I did a bicep only workout about 4 days ago, and it really was nice changing up the reps and exercises. I'm doing BGB now, so we'll see if that helps stimulate some growth. I needed a change so hopefully this will do the trick!

Stumpy: Thanks bro.

Con: Well, I'm gonna do BGB as well, so we'll see how things go! :)

Coke: Thanks bro, I'm loving it. I had a 92' landcruiser before so this is night and day for me, I love washing it, heh. :D

Con
09-19-2006, 03:58 AM
Awesome!!!! Another guy falls to the beastlt program of BGB :D

Just wonderin where are you doin rack pulls? Ive seen a guy do them off the squat rack but ive always thought that you do them in a power rack with carying pin heights.

Was the back work really a lot better?

Anyway good stuff man, hope the program goes well for you.

Nosaj
09-19-2006, 04:02 AM
Just wonderin where are you doin rack pulls? Ive seen a guy do them off the squat rack but ive always thought that you do them in a power rack with carying pin heights.

Was the back work really a lot better?

I did them in a power cage, pins just above my knees (~1"). Considering I've never done rack pulls before, they felt great. We'll see how the progress goes, but it felt awesome pulling 500+lbs, and it was pretty easy. I think the biggest thing for me is I needed a new rep routine, I had been doing the same thing for WAY too long, I just wasen't shocking my body to promote growth like I needed too. I'm sore as hell right now, so I'm happy with tonight. :)

Con
09-19-2006, 04:08 AM
nice man, glad it went well for you. Ive kinda always wanted to try rack pulls, but ive also wanna keep tracking progres with regular deads. Might start switchin off every other week to see if it helps.

DL later, ama put you #'s to shame :p......oh wait, you're like twice my size.....Nevermind ama just lift some heavy ****!

Nosaj
09-19-2006, 04:15 AM
nice man, glad it went well for you. Ive kinda always wanted to try rack pulls, but ive also wanna keep tracking progres with regular deads. Might start switchin off every other week to see if it helps.

DL later, ama put you #'s to shame :p......oh wait, you're like twice my size.....Nevermind ama just lift some heavy ****!

Honestly, it's a very similar motion, and it isolates the lats a lot more than just the deadlift, you won't lose anything on your DL if you alternate between them every other week. My back feels a lot more torn up from just tonight than it has in a long time, and I think a lot of that has to do with my rep routine, but still, it's obviously enough volume to get the job done. Hey, if you put my #'s to shame, I'll be there cheering you on. :D Have a good workout bro.

Stumprrp
09-19-2006, 04:30 AM
Strong rack pulls! from knee?

Nosaj
09-19-2006, 04:35 AM
Strong rack pulls! from knee?

~1" above, had gas in the tank, but didn't wanna overdo it first time, yannow?

Coke
09-19-2006, 05:56 AM
Wow dude, that is some great speed on the bike...nice workout, good job on everything.

Unreal
09-19-2006, 07:21 AM
I think next time on back day I'll try some rackpulls. See if I can match your mad powwa!

Want to come wash my car? Its dirty? If you do it in little cutoff shorts I'll even tip you.

Nosaj
09-19-2006, 01:32 PM
I think next time on back day I'll try some rackpulls. See if I can match your mad powwa!

Want to come wash my car? Its dirty? If you do it in little cutoff shorts I'll even tip you.

Bahaha, will frayed jean shorts do the trick? ;) I might even throw in a daisy dukes' lean over. :hump:

<Insert Jerry Springer Female Guest Voice>

"WHAT? You don't know me!!! I get paid!!!" *three snaps in a Z formation*

Stumprrp
09-19-2006, 02:16 PM
i hear ya dude 505 x 5 is highly sexual number.

Nosaj
09-20-2006, 01:10 AM
Day 2: Quad dominant, hamstring accessory. Biceps

Bike: 10 minutes ~100RPM

Quads:
Full squats: 185x5, 205x5, 225x5, 245x5, 265x3->255x3 (bit heavy)
Leg press: 500x8, 590x8, 680x8 (perfect)

Hamstrings:
Leg curls: 120x16, 125x16, 130x16 (intense!)

Biceps:
Seated alternating bicep curls: 25x5, 30x5, 35x5, 40x5, 45x5 (bit light)
Hammer curls: 45x10, 50x10, 55x10 (bit heavy)

I love BGB, this is exactly what I needed. Everything is going great.

Stumpy: Thanks bro, felt really good actually. I love em'.

Coke: Yeah, I'm doing it every workout now. Takin' after the big man himself. :thumbup:

Built
09-20-2006, 01:20 AM
Hey - you're rockin' the joint with this - nice!

The thing I like about rack pulls - okay, there's a few things.
One: I don't remove all the skin from my shins
Two: I can lift a lot more, so I not only feel cool, but my traps get a good hit.
Three: They've done wonderful things to my mid back.

Con
09-20-2006, 05:58 AM
Nice workout jason, squats lookin good.

LOL built, yea a lot of weight does make you feel cool. Would yo recommend switching off every other week or just picking one?

Anyway jason, my leg session is later, hope to put up some big #'s just for u.

Coke
09-20-2006, 06:09 AM
Coke: Yeah, I'm doing it every workout now. Takin' after the big man himself. :thumbup:

Never knew I was so influential, that is cool - :D ...good training there bro, glad you're liking the BGB program.

Unreal
09-20-2006, 07:32 AM
Damn, baby got back! Keep up those leg work outs and you will soon be able to crack walnuts off your ass. Busting nuts on your ass should be a new goal.

Nosaj
09-21-2006, 07:58 PM
Day 3: Vertical push pull, calves and abs

Bike: 10 minutes ~80RPM (chaffed last time, took it easy)

Back:
Chins: BWx5, +10x5, +20x5, +25x5, +30x5 (last two sets were too hard)
Hammer high rows: 90x8, 105x8, 115x8 (perfect, bit light +5 next week)

Shoulders:
*warm up* BO side laterals: 25x10, 25x10, 25x10 (perfect)
DB Millies: 55x5, 60x5, 65x5, 70x5, 75x5, 80x5 (did an extra set, perfect!)
Standing side laterals: 25x8, 30x8, 35x8 (perfect, bit light w/ no english)

Calves:
Standing Calf Raise: 195x9, 255x9, 295x9 (perfect. intense pump!!!)

Abs:
Ab Machine: 85x10, 105x10, 115x10 (perfect)

10 minutes of stetching

One more day left in my first BGB split. I'm loving this routine, everyday it gets better and better. I'm destroying my muscles even with light weight just because of a new routine. I can't believe I haven't switched up routines in so long, such a huge mistake. Oh well, better late than never. Feeling awesome, diet on point, sleep too.

MaryAnne: Well, I kinda like my skinless shins, but I do love the extra weight. ;) I'm loving the routine so far, exactly what I needed. Thanks!

Con: Thanks bro, I'll check out your session after I eat. ;)

Coke: Of course bro, even if I don't post I'm always check up on you for inspiration. ;) Thanks a bunch!

Nick: My ass is already too big, I need my hammys to catch up, lol. And I don't know how they do it in Utah, but in AZ we still keep nuts away from our ass. :p

Built
09-21-2006, 08:04 PM
Nosaj - I'm really glad you're enjoying the split. :)



Would yo recommend switching off every other week or just picking one?

You could do it either way. Another alternative is to vary the pin heights.

Busting nuts on your ass should be a new goal.
*cough* ... Ummm.... <whistles innocently>

Stumprrp
09-21-2006, 08:04 PM
nice job jason

POWERLIFTER87
09-21-2006, 09:04 PM
Great workout. Yeah just changing routines can make a huge difference.

Nosaj
09-22-2006, 12:51 AM
Not the greatest pic but took it at the gym and I thought it looked pretty good, poor quality but shows good mass. Take it with a grain of salt.

http://i26.photobucket.com/albums/c108/eromrevilnosaj/JasonChest.jpg

So I decided that it's time to cut. I'm dropping 20% cals starting tomorrow and cutting til' I get 8%. Should be a fun journey. :swear:

Built
09-22-2006, 01:35 AM
Hey, cool.

Need me to set up a carb cycle for you Jason?

(link didn't work :( I'll have to try again tomorrow)

Nosaj
09-22-2006, 01:43 AM
Hey, cool.

Need me to set up a carb cycle for you Jason?

(link didn't work :( I'll have to try again tomorrow)

Yeah, I haven't cut in, well, forever. Any advice/tips/suggestions would be of use.

getfit
09-22-2006, 03:13 AM
looking good Jason.

Coke
09-22-2006, 06:40 AM
No that shot was not the clearest but you are looking damn good.

Nice numbers throughout the session but you could probably step up the db laterals to enhance shoulder width, not because you need it but that would greater accentuate your physique since you have good height.

Unreal
09-22-2006, 07:36 AM
You don't look nearly as fat as you claim.

Nosaj
09-22-2006, 08:26 AM
Sylvia: Thanks! ;)

Coke: Yeah, they felt light, but I used perfect form and I could really start to feel it with the 35's. You think uppin' the weight and using a bit of english is good, or just raise the weight slightly overall (like on the first couple sets)?

Nick: I'm getting it tested today, but the majority of it is in my stomach. I wasen't covering it intentionally, and I'm not obese, but it's there. I'll let you know what my bf% is after I get it tested.

Built
09-22-2006, 11:11 AM
Drop me your LBM, approx bodyfat, and average macros (cals, fat, pro, carb).

I'll drop you an outline.

Nosaj
09-22-2006, 11:14 AM
Alright, I'll post it tonight. Thanks a bunch MaryAnne.

Con
09-23-2006, 09:05 AM
Talk about making me jealous built! I used to be askin you questions all the time and never got a plan laid out for me :p


And about the pic, dont look fat at all, but a guys gota do what hes gotta do. Gl wit the cut, sure it will turn out great.