Nosaj's Journal - Workin' At The Iron Game

[Nosaj]

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.

All comments are welcome, the more feedback the better!

[Nosaj]

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]

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]

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! )

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]

It seems your hammies are way ahead of your quadriceps, strength wise atleast. Good showing on past workouts.

[Nosaj]

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]

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]

Lilmase: Are you asking me out on a date? 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]

A date well only if you pay and i know what your thinkin No i will not put out ok maybe but we better be going somewhere REAL nice.

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

[Nosaj]

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!

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! 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]

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]

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]

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]

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]

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]

Haha, yeah, it does take work to be a fatty.

[Nosaj]

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.

[fixationdarknes]

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]

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]

Oh! You got to work out with LittleJake. I'm so jealous!

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]

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]

Awesome chest workout...you guys will be getting some great sessions in together.

[Focused70]

Hobbit Food Pr0nography


Mmmmm....stroganoff.



Stash

[galileo]

Give Jake a kiss for me.

[Built]

<cries>