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Thread: Nycste the road to improvement

  1. #1
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    Default Nycste the road to improvement

    Hello Community here you will find my goals, my stats, my workouts please feel free to comment however you want.

    Currently 190 LBS Lost nearly 30lbs this summer

    Heaviest 220 beginning of this year during my GlycerGrow review
    http://forum.bodybuilding.com/showpo...83&postcount=1

    Older pics 210-215ish http://forum.bodybuilding.com/showpo...76&postcount=1

    CURRENT GOALS
    -gain weight while maintaining a somewhat low bodyweight
    -gain lost strength back- hit my bests and get some PRS
    -feel better about myself doing above 2

    Workout best i can with my 2 bad shoulders
    1- right shoulder collarbone shoulder joint bump thing barbell benching makes it feel really weird and scares me i think i will totally not touch a barbell

    2- left side is injured somehow prob bec it had to makeup for right side. past injuries to left side include 2 broken collarbones one really bad. dislocation of collarbone at both joints and rotation of the bone itself. funky love RUGBY

    3- enuff talking lets get to it

    I have logs on BB.com, CL.com, and 1fast FYI all copy and pasted but of course user feedback will vary


    Original Journal
    http://forums.1fast400.com/?showtopic=13344

    GlycerGrow Review Journal
    http://forums.1fast400.com/?act=ST&f=15&t=24847
    http://forum.bodybuilding.com/showthread.php?p=8352383

    Current Journal
    http://www.controlledlabsforum.com/s...2036#post42036
    http://forum.bodybuilding.com/showth...8#post12694688
    http://forums.1fast400.com/?act=ST&f...=0#entry363587
    Last edited by nycste; 11-17-2006 at 12:21 PM.

  2. #2
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    i dont use lifting straps anymore due to a vein thingy issue with my left pinky

    First week back from a long gym break

    inc db bench 20xwarmup, 35x10alt, 45x13, 55x9

    seat mil db 15x10slow, 20x10, 30x10, 35x15

    inc tate (10x10, 15x10, 25x10nonstop), 30x10, 35x5

    V pushdowns 70x10, 80x15, 90x15, 100x15, 190x3

    BB rows 95x10x5, 145x5x5

    db flyes 15x10, 35x5

    1arm upward crossovers 20x10x10

    -decent workout, of course first time back in gym so i took it easy and most things were hard let alone wimpy weights

    Day 2.

    deadlifts 135x10, 225x5, 315x2, 225x5

    speed deads 135x10x10x10

    sumo deads 135x10x10x10

    sumo SLDL 135x10x10x9 lost grip

    ham mach 50x10x10, 30x10 1leg

    overhead cable curl 20x20x20, 30x20

    bentover curls 15x10, 25x15, 35x10, 45x3+

    -another decent workout i felt weak but pumped and happy to be back

  3. #3
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    Day off inbtw did 5+ miles jog/run and some other stuff

    BB bench 45x15, 95x10x10, 115x7, 135x5x? not sure if finished

    BTB pushdowns 50x15, 70x15, 115x25, 190x20, 310x10x15 (190+ diff mach)

    tbar row with rope bah 45x10x90x10, 55x10, 70x6

    pec flye mach 100x10x10x10

    db fyles 25x10, 30x5, 25x6

    db rear lats 5x15(together etc), 10x10, 15x15 (1arm), 20x10 (1arm)

    -another decent workout.. my veins are crazy and i cannot wait to put the muscle back on.. feeling good but weak

    wide squat smith mach 50x10, 90x4x5x5 (man inner hip/pelvic pain ouch)

    norm squat smith 90x7x5x5x3 (last super slow)

    shrugs 95x10F 10B, 135x12F 10B, 185x10F 10B, 5F 5B (front, back holds)

    rope hammer curls 60x20, 80x20, 100x10, 120x4

    stand db curls alt 25x8, 35x10, 40x5, 50x2.5

    walking weight lunges 35db x 2walks about 40yd total rest at 20s

    -there we go.. first week back in gym. 4 days of lifting.. im BACK and i hope to stay.. encouragement would be nice its hard lifting like a wimp again

  4. #4
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    Current Weight around 190

    Current supplements

    Designer Whey Choc for time being i do like test compared to 100% Opt

    Eclipse HBM + Vanadyl XX ... prob wont cont this but was recommended by a big dude in a shop i want to trust.. i took his word for it but will prob never do again.. not compaining about this combo or anything but have yet to find anyone saying o wow nice stack etc..

    Currently also taking 1-2 RevXP pills with some meals and preworkout along with starting today 1 bottle trimspa 2-3 pills total daily with meal/preworkout

    IM taking these fat burner energy things cuz i have them as you can see i only take 1-2 pills max when recommend dossage is 2-4 pills

    I also have one small sample bottle thermogain and small bottle pump tech.. of course i havent paid for any of this.. so no BASHING..

    I also have at least 20 servings or more of Glycergrow left from my testing of it several months ago.. it seemed to work then ill try and use it now and hope for the best !


    Any supplement brands or reps reading this. Ill try almost anything as a free sample.. i want to remain pretty natural.. but my devil side always wants me not to since ive hit many stag points.. so plz pm me some samples or full products to do a testing log. My only 2 logs done for this was gylcergrow and PR Cinnulin PF found here http://forums.1fast400.com/?act=ST&f=15&t=31017

    I think i included everything i wanted to besides diet because thats always an issue.. i dont have access to any heating things during lunch cuz i do construction for the time being so cold foods or eating out always doing my best to get solid meals.. lifeguard on weekends leaves me some decent time to eat but shifts are funky so who knows.. hope you enjoy this log and i hope i can continue to update it !

  5. #5
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    Floor Db press 30x20, 50x12, 70x7x5

    Inc db press 50x12, 60x6x10, 65x5

    closegrib bench 95x13x12, 135x8x5+2(spot), 95x10

    ezskullcrush 45x10x10, 60x4

    ropepulldowns cables 30x10, 60x10, 80x9.5x10.5, 190x0, 150x3.5

    db rows 50x10, 75x10, 100x10x8 so glad i could do these already lost grip a lot

    db flyes 20x10, (15x10,10x10,5x10dropsets), 5xmax, max

    again i dont use straps anymore or at least yet so i lost grip on 100s doing 1arm db rows.. so i did like 2-5 reps put it down for a second and continued to 10.. overall good workout my arms looking really big and shoulder muscles even though shoulders werent worked .. either way im glad to be back in gym.. overall body felt good no pains just weakness that will soon be a memory

  6. #6
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    no workout today. some bodyparts are hurting and i love that feeling

    i plan on working out sunday aka tomm hopefully these pains dont mess anything up i think its a deadlift combo day

    lifeguarded 7hours my eyes are burning

  7. #7
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    first off i hate the smith squats

    smith squats 135x5x5, 185x3x2 (cried im so weak)

    wide stand smith squats 95x10x7

    bentover iso curls 25x15, 30x13, 40x10, 50x2.5

    shrugs 135x15x15x15x10F 5B (front back)

    db lunges 20yds 20x2lengths, 40x2, 60x1.25 w4attempts

    standing db curls 35-30-25-20 drop set, 20-15-10-5 drop set

    -well thats my workout. took some glycergrow before hand and i had plently of energy and looked amazing in mirrow as i have been lately. I actually have several abs showing and its great. Did some swimming too and finally for like first time i got defined pecs visible its just a really nice feeling to look like i did back in highschool but of course im much bigger and thicker

    now to get the strength back.. its so depressing lifting such light weight and finding it really hard.. o well another workout under the belt

  8. #8
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    some shoulder db movement exercises

    2.5 mins elipical

    1mile jog

    like 30mins swimming

    -tomm is deadlifts

  9. #9
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    3 scoops GG before workout

    flat db bench 20x20, 45x7, 60x8, 70x8, 75x8, 85x7 (glad strength is coming back)

    seated mil db 25x10, 35x8, 50x8, 55x8, 60x6 (hard but getting better)

    inc tates db 15x10, 20x10, 25x15, 30x13, 35x4 barely

    rope pulldowns 30x15, 100x10, 120x7, 150x3.5

    yates rows 95x8, 135x8, 185x4+3 (grip) x4.5 badones

    db flyes 10x20, 15x15, 20x7x10 (slow and low)

    db upward to chin 10x10, 15x8, 20x7x5

    overall felt good.. i looked great in mirror with shirt off getting pretty cutup slowly and im glad. weight was up 2lbs after taking a number 2.. happy about that.. any getting some strength back on big movements.. happy about that !!

  10. #10
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    3 scoops GG before workout

    deadlifts 95x10, 135x10, 185x5, 225x5, 275x3, 315x2 (heavy and no straps)

    sumo deads 135x10x10x10x10

    goodmornings squat 95x5x7, 115x7x5

    BB curls 45x15, 65x13x10, 85x5x6

    inside knee curls 15x18, 20x20, 25x13, 30x8

    shrugs dbs 60x13, 70x10, 80x10, 90x8 (grip slipped could of hit 10 or more)

    -decent workout not happy with how heavy deadlifts felt... strength is catching up in other places slowly . o well. another workout done

  11. #11
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    NO GG today

    should db presses 20x10, 40x10, 60x10power, 70x10power, 55x12 slower

    inc db presses 55x13flat, inc 55x11x7, 45x16

    inc flye db 15x7x6, 10x10x7 (all really low below body not closer then 2 ft together

    tri overhead ext 35x30 (2h), 25x20 1h, 30x17, 35x10

    upright rows bb 55x13, 65x12, 75x10, 85x9.5 grip about 1.5ft apart

    tri kickbacks 5x10F10U, 10x10F10U, 15x15F15U, 20x15F10U (diff grips up down)

    shrugs bb 65xmax, 95xmax, max, max

  12. #12
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    took 5 pumptech and 3 scoops GG.. didnt feel any diff then normal

    god i hate smith machine

    smith box squats w/pause 50x10, 90x10, 140x8x5 (stoppedearly)

    smith wide norm squats 90x5x5x5

    yate rows 45x20, 95x10x7+3 (losing grip)x not sure if i did last set humm

    db hammer curls 10x10(1leg), 25x15(1leg), 30x15 (1leg), 40x10

    db lunges 10x5, 25x10, 30x6, 40x8

    stand db curls wide 20x15x10

    superset with standing over rear delt db flyes 15x10x15

  13. #13
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    no pumptech or GG cuz i forgot grrr.. (got a small bottle of PT 4 free thats why im using it ONLY)

    inc db presses 45x10, 55x10, 70x10, 80x7x4alternating, 40x9 (little rest last set)

    cg BB bench 135x6x7x7+1(spot), 45x15 (was my max) (sad these were so weak)

    assisted chinups +130x15, +110x15, +80x5 (short rest last set)

    mach wide rows 30x20, 90x15x12, 150x12x8 (hate this machine no more)

    inc db flyes 15x11x5x11 (really low), 25x8 (norm)

    mil bb frnt presses 95x9, 105x5, 115x3, 45x20

    -decent workout i FELT HUGE.. even with GG today just a huge ass feeling like i couldnt fit threw a doorway feeling.. that felt good still sad about how weak some movements are.. but no pain so far and all is good.. slow and steady hopefully and all will be good by the end of the first month

    -starting creatine within the week hopefully.. no reason why i shouldnt be using it and adding a BCAA blend like xtend or PW from CL

  14. #14
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    http://www.youtube.com/v/Ux_MbVgTe28 some deadlifts plz comment on anything you want.. nothing special just something like yate rows but i aint sure only 135x10 i think didnt count and these are old

    http://www.youtube.com/v/c8lPYvbICSU
    next is a video of me doing 3x315 deadlifts.. im always thinking about my form but of course a video shows you what your doing after the fact.. i have a few ideas how to fix or improve on what i did.. again this is old months-1year old in my old gym

    http://www.youtube.com/v/u69XMJZPD6s
    third is a video of 405x1 rep deadlift.. form is prob horrible i feel that with both these deadlift videos my back is doing toomuch work.. i could be wrong. i know i get fairly low with my legs so that should be alright but im missing something in my form so im posting these for advice.. thanks

  15. #15
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    5 caps of pump tech
    3 scoops of glycergrow

    wide squats 95x10, 135x10x9, 45x12(Front)
    -(all squats where done by having to clean and press the bb overhead then squat freely.. since stupid gym has no rack only smith crapola)

    cable pull throughts (first time i think) 30x15, 50x15, 80x13, 110x10 (liked these)

    back xt rev situp thing 4sets to max last 2 sets using +6 and +12 bars

    seated on floor cg cable rows 40x20, 80x20, 140x15, 190x25 (horrible thing to use to easy)

    alt db hammers 20x15, 50x10, 60x8, 70x5, 100x3.5 (all half-3/4 reps i think)
    -(doing 100s were fun i really wanted to see if i could move em and i did with alittle help from my body)

    -superset w/shrugs 50x10, 60x10, 70x8, 100x10, 20xmax

    deadlifts form work 135x7x5, then some SLDL didnt write down number

  16. #16
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    6caps pump tech 1hour + before workout
    3scoops GG 30min pre workout
    green magnitude + purple wrath w/32oz water half 15-30mins before workout other half of bottle during workout
    protein shake +3grams argnine powder + gatorade powder before workout cuz the bottle broke so i had to drink this first before finishing the GM+PW combo

    anyways lets get to the workout.. i decided to do crazy short rest go somewhat light and just go as high as i could with reps following my normal westside routine

    flat db bench (did like 40pushups waiting for bench which really made my triceps dead)
    50x10, 60x10x(10x8x4 30s rest btw sets)

    seated db mil presses 25x14x20x14x15 all 30s rest

    vbar pushdown 50x30, 70x20x20, 80x20 all 30s rest ouchies these really hurt

    rev grip cg bench 95x18x15x8 30s rest, the 105x6+2 (spot +2)

    1arm cable rows 60x27, 70x16, 80x15 longer rest like 45s-1min 80x17 2h really slow for squeeze and muscle contraction really hurt

    pec flye machine 40x40, 100x10ish x several lost count worried more about control and muscle contraction

    calves + shrugs together with dbs 50x20ishx15x15x20ish


    -added green mag and purple wrath to my workout.. did i feel diff - not totally
    -felt huge and pumped- did short workouts so entire time was super huffing and puffing and triceps were so pumped they just made me walk funny haha
    -but i cannot hontestly say i felt any diff nor any super strength found from one day of taking these products
    -taste test = 8.5/10 w 32oz water
    -mix test = 8.5/10 w 32oz water

    -still 2 products i want to use in my daily nutrition suplementation plan thanks for the one day samples CL !

  17. #17
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    front squats on bench 95x10x10x10, 115x10, 135x7 (clean and pull to shoulders)

    deadlifts 135x10, 225x10, 315x1 lost grip, x7, 225x15

    leg curls 70x15(2legs), 30x17x17x15

    wg pullups 7x7x6x4

    stand db curls 20x20, 3x17, 35x12, 20x30+

    light cable 1arm curls 3-4 sets of random angles


    315x7 deadlift
    http://www.youtube.com/watch?v=7ULhiBscHgA

    225x15 deadlift
    http://www.youtube.com/watch?v=IfBo5va0x7c
    Last edited by nycste; 12-02-2006 at 01:35 AM.

  19. #19
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    http://www.youtube.com/watch?v=TdQVUwPo6a0

    just adding this db row video as a ref to 2 ways of pulling the db

    first couple show bringing elbow higher then back

    then the rest show a much shorter range of motion just to the side of body

    which is correct? is there such a thing as correct? donno this was an off day i did this video at the end of lifeguarding

  20. #20
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    enjoying this alot
    Green BULGE + White BLOOD

    MY GB+WB Log:http://controlledlabsforum.com/showthread.php?t=1553

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