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Thread: Nycste the road to improvement

  1. #21
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    Quote Originally Posted by warwithgenetics
    enjoying this alot
    thanks

    todays workout

    pre 5pump, 3scoops glycergrow, 2 revxp

    floor db presses 50x8x23, 60x13x12, 40x20

    inc db presses 25x10, 35x19, 45x17, 70x3.5 pissed 70s were so hard

    cg bench 95x10, 105x16, 115x17

    ez skull crushes 55x10x9x10 superset with pullovers 5x5x5

    db rows 55x5, 100x10x7x7 no straps grip was hard but lasted

    rope pulldowns 60x15, 80x8x7

    many of the above workouts had little or no rest inbtw i had to really cram this workout in before i started work today so that sucked but o well got it in and done.. a few more days of this high rep stuff prob then go back to heavier weights or more middle ballpark

  2. #22
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    tonights dinner after gym yummie http://img470.imageshack.us/my.php?i...tuff001sn8.jpg

    5caps pump 3 scoops glycergrow 2 revxp preworkout
    and protein shake 2 scoops

    deadlift videos of tonight working on my form i hope you guys tell me im improving
    video 1. 135x10 warmup
    http://www.youtube.com/watch?v=XWRjFeWAurw

    video 2 225x5 second set no straps working on grip
    http://www.youtube.com/watch?v=ljqyw_SJKXk

    video 3 275x3 last hard set working on grip no straps etc
    http://www.youtube.com/watch?v=U4SylSLfBJI

    workout

    deads 95x10, 135x5x10, 225x7, 275x3, 225x5

    front squats 95x5x10, 135x5x6 sad these are soo bad

    stand cable abduction 20x20, 30x20 only did 2 sets for fear of ouchies next day
    superset w adduction each 20 was split in 2 front of body and behind body

    glute ham raises on reverse annoying situp thing bodyweight x10x10, +10lbsx10x10

    seat db curls 15x20 together, alt 25x20, alt 35x10, alt 50x6

    on knees rope cable pulldowns 80x10slow, 100x16, 120x12, 140x8, 190x8 stack too easy hah but hard

    db holds for grip strength 75lbsx35sec, 60x35s, 55x40s, x40s, 45x45s

    and thats all folks enjoy, actually i lied i then swam for alittle bit to get some extra cardio cooldown

  3. #23
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  4. #24
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    5 pump btw breakfast lunch
    5 pump around 4something
    3 scoop glycergrow 5pmish
    2 caps revxp. i am now out of them gonna start trimspa haha cuz i got one free bottle full


    calve mach warmups 3 sets wow cant spell calve haha looks wrong

    db flat bench alt 55x20, 70x10x6, 55x10, all were maxes and damn do they burn

    cg bench 95x15, 135x15, 185x3 (dont get it), 135x13x15 (no idea what happened on 185)

    chins assist machine +100x8W5N, +120x12x9 (wide, normal = w,n)

    bb rows Yates 95x15(over)x15(Under), off floor x15, yates x20

    bb should press 45x10, 65x15, 95x9x7barely made 7

    bent kickbacks 15x10(O)10(U), x20(U)10(O), 20lbsx 10(U)10(O)

    grip holds on dbs 45x5/4 mins, 55x45, 60x40, 75x20x18

    -like OMG some hot girl smiled at me first time ever i think. SOO sweet. we chatted alittle then i walked away fast cuz i was so tired. i left her wanting more haha. cant wait till next time we chat. totally made my day
    Last edited by nycste; 12-06-2006 at 09:01 PM.

  5. #25
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    8pump tech, protein shake, 8pumptech, 3scoops glycergrow workout

    front squats 95x7x13x19 really felt legs pumped

    back squats95x15x15, 65x20 all slow and controlled really painful felt great

    deadlifts 135x9x5x11x8x9 all superslow working on form and stances

    wide chins 7x7x7x7

    leg curl mach 10x15x13 singles, 30x20x15 together

    stand hammers 25x25, 35x15, 45x12x13, 50x10 all super strict

    cable curls 1arm 20x20, 30x15, 40x10 really worked on hitting outside bicep

  6. #26
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    o man tonight i was at my buddies house watching donnie brasco. and ya know its getting late so i stand up

    the second i stood up my front legs entire things cramped up. i was stuck couldnt move standing up

    it took 5mins for them to go away i was trying to walk trying to bend them rubbing them everything and drinking tonic water cuz it has quinine in it which is supposed to help with cramps

    OMG so plz any advice on how to prevent this in future. most painful thing ever OMG i couldnt imagine if this happeend at a bar or eating out or something

    i always try and eat a bananna after workouts and today i did. and this is the thanks i get. grrr OUCH

  7. #27
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    did some cardio on the elipical like lv 10 and raised it in height not sure what number did that for like 20mins kinda hard and was keeping a +100-+120 pace i think

    then did some walking lunges and that was it. off to dads for huge dinner

    lets see had potatoes, pork, chicken, and beans with wine

  8. #28
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    might try and squeeze some cardio in before work today or maybe just some ab ad ducter machine things

    sunday cant wait hit the weights again after a much needed 2days rest

  9. #29
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    1 free packet of armageddon thanks vitamin shoppe
    3scoops glycergrow
    rushed after breakfast 45mins after hope i waited enuff time for full effect

    didnt feel any diff or super duperness from armageddon product. just glad i had something to take

    deadlifts 135x10, 185x7, 225x7x5, 315x5

    SLDL 315x2

    front squats 135x9x2.5x5x5 (the 2.5 slipped off at bottom of squat was pissed)

    ab ad cable leg things 20xlots of reps, 30xlots of reps

    glute ham raise 10warmups, +5x10, +10x10, +25x7

    seated db curls 15x20, 20x15, 40x10x6

    -superset w/

    cable rope pulldown/overthings 20xwarmup, 80x10, 140x10xmax


    VIDEOS

    185x7 http://www.youtube.com/watch?v=tabC23pZ6SA

    225x7 http://www.youtube.com/watch?v=rlAviEb_tyE

    315x5 http://www.youtube.com/watch?v=reafqyOxPJw

    still working on my form. watching these vids and thinking of every rep i do as i did it i just need to relax. and carry over my form on the 185s to the heavier stuff. there were a few good reps but most werent anything great

  10. #30
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    1 free packet of armageddon thanks vitamin shoppe
    Taste = 8.5 no real taste just flavored water with like 20+oz
    Mix - well couldnt see throught it didnt really feel any crap in mouth drinking it but compared to other mixes its thicker

    now my workout

    floor db presses 45x5, 60x13easy, 80x10x10barely made last rep

    inc db presses 55x15x10, 40x8, 30x9 (short rest like 1min)

    cg BB bench 135x10x10x10x8 barely got 10 each time and last set was pooped

    ezbar overhead tri ext 65x10x8x13
    superset with
    ezbar same position shoulder presses 65x3x6x4

    db rows 60x5, 100x15(so proud no straps), 130x6strapped, 100x13strapped

    rope pulldowns tri 30x30x30, 50xmax x max

    -well the floor db went ok the 60s got 13 easy alst workout i did 13 not sure if 13 was a stopping point or max but this time 13 was easy and had more left. inc db i was rather pooped already and not much to say other then its obvious i was pooped cuz i could barely get 30x9 haha. cg bench felt good struggled to hit 10 reps last 2 reps per set were rough. ezbar stuff was weird not used to it. db rows so happy i was able to hold the 100s for 15reps each had soo happy truely !! then strapped up and put a 30lb db on top the 100 fell off once then i got it to stay haha and did a few reps. rope pulldowns did them light and lots of them focusing on pure form squeeze and getting those arms dead

    -i was super pumped. my arms were massive. forearms were saying HELLO etc etc felt good and looked good. another workout another day another dollar and another super sweaty gym outfit

  11. #31
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    just an update on my lovely day. lots of sanding and painting and my right shoulder is killing me so sore

    went back to gnc and got nothing free bah. went to vitamin shoppe and got some more free goodies

    2 more armageddons fruit punch flavor
    1 superpump 250 blue rasberry
    2 thermogize from healthy n fit fat burners

    i also bought the 25buck whey tech choc protein. ill comment on it here when i try it maybe tomm or tonight

  12. #32
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    wakeup popped xpand pills cuz i forgot to take something yesturday
    breakfast = 2/3 whole eggs 1/2 eggwhites cannot remember
    with 1serving oatmeal 1scoop protein w milk and honey + coffee milk shuga
    lunch = tons of rice and chicken w bbq sauce large coffee +milk shuga
    4ish. big muffin. 2scoop protein shake w some gatorade (tasted horrible haha)
    preworkout 3scoops GG, one serving armageddon and some fat burner things 2pills
    workout , followed up with 2scoops +gatorade shake and turkey w whole wheat bread sandwhich and this is where i am now. not gonna post rest of food tonight

    deads 135x5, 225x5, 275x5, 315x5(S), 365x1(S), 405x1(S) 225x15straps (so pissed the heavy ones i pratically did SLDL im really trying to get this form down but grrrr) glad i hit 405 hehe one rep was kinda easy

    front squats 135x8x7, 155x3 glad i was able to get a few more reps out on 135

    gms 135x10x7x6x6

    leg curl mach 30x12each, 30x25both, 30x10 both feeling pretty lightheaded at this point

    shrugs dbs 50x15x17, 55x10x18

    standing db curls alt 25x15, 35x15x25or more, 50x2, 25x5 burnt and done


    and of course 2 videos yeaaa

    135xclean and frontsquat 7reps http://www.youtube.com/watch?v=QXufWZ2Rmcw

    365 SLDL supposed to be a deadlift http://www.youtube.com/watch?v=fQ9pABQwGUA

  13. #33
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    alright preworkout had another free armageddon and 3scoops glycergrow with 3 fatburner things

    man sanded walls for 4hours and then painted for like 2. OMFG im so tired going into this workout

    flat db presses 40x10, 60x10, 75x10, 100x4(notrdy4these), 80x10hard

    inc db presses 80x6 dropset 55x3, 55x8 dropset 40x4ouch, 40x9 dropset 25x6

    should db presses 25x15x13, 30x6 dropset 20x4

    inc tate dbs 15x20both, 20x20both, 30x8both, 30x8singles

    chins wide 10 (sortapr)x7x3.5x4

    cable bar pushdown 60x30, 100x20 dropset50x15, 150x12 dropset 100x6

    mach flyes 40x15, 70x9, 85x10halfreps, all done really slow

    scale at gym said 201 meanwhile scale at home keeps saying low 190s GAHH
    boy was i pooped and completly drained

  14. #34
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    Breakfast 4eggwhites 3eggs jumbos, 1cup oatmeal honey milk

    Thanks vitamin shoppe for my free superpump250 sample
    Taste= 10 almost no taste with 30oz water
    Mix = started as a 5 then i turned around and came back to a 10

    Morning workout. everything felt heavy grrrr
    weight with clothes 202 at gym this is consistently 201-203 past week compared to 194ish the last 2 weeks so i hope i have put on a solid 5lbs+


    12-17-2006 225x5 deadlifts
    http://www.youtube.com/watch?v=t08oRiNilpk

    12-17-2006 275x5 deadlifts
    http://www.youtube.com/watch?v=T6n_Kh3rSDQ

    12-17-2006 315x3 deadlifts diff grips
    http://www.youtube.com/watch?v=5I-ZerRLUi4

    12-17-2006 225x10 deadlifts
    http://www.youtube.com/watch?v=X7KvmaRbXg8



    deadlifts all diff stances and first time changing grip to over under
    135x5
    225x5
    275x5
    315x3
    385x1
    225x5
    225x10 all done no straps really proud of that. but hate the fact i cannot yet get away from doing almost all of them SLDL GRRRR

    Front squat +cleans 135x6x4x5x5 so hard all of them felt great. did olympic grip and it hurt but did all of them that way

    RDLs first time doing these
    135x10x10x10 liked these think i did it right really easy

    shrugs 135x13+7 front had to regrip
    135x10+10 regrip rear shrugs
    135x10+5 front regrip
    135x10+4 rear regrip

    standing alt hammers 30x25, 35x15, 40x20+6grip, 40x20something

    normal standing curls 25x15x16 (16strapped) lost all my grip

    well there you go folks . everyting but the last set of the day done with no straps i was proud and my forearms hated me muahah

    still really annoyed and down about my deadlift form. doing or using a widestance and SLDL most of them i found the weight to feel really heavy. using a closer stance and a SLDL pull felt a lot stronger and i was able to pump out 5more reps with 225 in doing so for example

    i swear im working on my form it feels diff then it looks but the video doesnt lie. really getting to me i wish i could improve it. and first time doing RDLs i liked these

  15. #35
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    dammit just realized i forgot to mention i took glycergrow last workout on leg day but i forgot to take it tonight GRRr

    i did take 1 serving of xpand thanks to my free sample buddy at vitamin shoppe
    taste = 16oz horrible. with 20oz about it was fine
    mix = great id give a 9+

    should db presses
    30x12 dropset 25x10
    50x12 drop 30x10
    45x12 drop 30x6

    inc db presses
    60x11
    60x8 drop 30x8
    50x11 drop 25x10

    flat db alt
    45x10
    40x10
    40x12

    db skullcrushers single arm
    20x25
    25x17
    30x10

    chinups with my buddys weight belt first time trying this
    +25lbs x2 felt great
    +45lbs x2 felt great
    +90lbs x2 attempts getting like 90percent up so 2 almost reps muhaha
    bw x10 legs up
    bw x6 legs up

    1arm cable pulldown
    20x25 drop 30x10
    30x15 drop 40x6

    db rows no straps baby
    55x5 warmup
    100x10
    100x10
    100x10
    55x13

    there ya go folks. i wanted to change things up and glad i did doing shoulders first, then incline then flat. tried adding nice heavy weight on my chins and i enjoyed it a lot gotta buy myself a belt now boo :P. db rows were good im glad i didnt drop the weight once but they were hard to hold but i was able to hold them for 30reps total and i could keep going maybe 1-2 more reps per set but didnt want to kill my grip. happy with my grip improvements. now just to get the body growing and muscles stronger slowly !

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  16. #36
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    Off day

    wokeup made me some 3/4 cup oats, milk, honey cinn and 1scoop protein
    along with 4 eggwhites and 4 eggs all jumbo ! with like 1/4 onion dammit i forgot cheese grrr

    i feel full today. i feel solid. it feels good. i make a muscle i feel its fullness and that its there and working. today is an offday. rest well body rest well !

    No more fatburners for at least 2months. see what happens
    Last edited by nycste; 12-19-2006 at 06:52 PM.

  17. #37
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    3scoops glycergrow
    1 servign xpand mix in water
    and no more fat burners. let me tell you today i was pooped. dead tired eyes burning like wanna hit the bed entire day. first day off fat burners i felt normal. today sucked. looking forward to how i feel tomm. aka third day off fatburners

    did some ab work to warmup

    deads
    95xwarmup
    135x10 slow
    225x10 close stance slow
    225x few sumo slow, few closer slow
    225x few sumo slow, few closer slow
    stopped here was to mad at myself for not finding or feeling that good and the weight felt heavy so i moved on

    db walking lunges
    30lbsx50yds
    50lbsx22yd
    50lbsx22yd
    50lbsx22yd

    glutehamraises on reverse situp stupid bench
    bwx20
    bwx11 both had arms over my head for extra weight

    bb curls superset with shrugs
    65x3
    85x5
    95x5
    105x5

    shrugs
    65x15
    85x15
    95x10
    105x7 lost grip

    yate rows underhands never do these always over
    105x10
    115x10
    135x10
    185x6+3+1 lost grip regripped and finished
    225x3+1
    225x2 + 8second hold till grip gaveout

    did some calve work just with bw and stuff

    -dont have much to say about this workout other then my legs were pretty freaking pumped and looked it from those db lunge walks omg.

    -no workout tomm gota go to a FDNY class to prep for upcoming test !

  18. #38
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    well day 4 i think no fat burners. much more tired during day even though im getting 7hours sleep a night on avg which is much more then my avg the past 10years

    i also did my best to make this workout shorter in reps and workouts and hope those that think i am or was overtraining will accept this workout better

    ps- i still felt slightly pumped after the workout which doesnt always happen but its a great feeling

    today.
    breakfast - 6eggs 3/4 cup oatmeal + 1scoop protein, milk, honey, shuga tea
    lunch - pasta w/meatsauce, beef stew meat, choc yogart muffin, large coffee milk shuga
    preworkout - 2scoop protein shake 25g maltodex 1-2hour preworkout, then serving of green magnitude + purple wrath 30mins-15mins pre workout
    post workout - 2scoop protein 50g maltodex
    dinner 30mins after workout = potatoes, green stuff, lamb, alittle mint
    currently i am here. will eat another meal and maybe shake before bed. !!!

    lastly wanted to add that my orders from 2 supplement companies came in. very fast and im very happy. i also started green mag + purple wrath today. and just got my xtend ill be using as well. bad ass mass should start next week as i will get it any day now

    inc db bench
    60x10
    75x10 hard
    85x7

    floor db presses
    55x5
    85x5
    60x15

    chins knees up not legs this time
    bwx10
    bwx10

    should bb presses
    85x8
    135x4+1 spot
    145x2 spotter might have helped not sure. but i had only 2 in me

    cg bench bb
    135x10
    185x5
    205x2 bah hehe feels good getting closer to my past prs

    db flyes
    15xmax
    20xmax
    30xmax

    -there ya go, wanted to mention that presses movements my reps are limited i feel due to shoulder weakness still because i know my power is there but i sometimes cannot control the weight as well with my right shoulder. meanwhile it hasnt hurt and left one is holding in there as well.

    weight in gym post workout = 204

  19. #39
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    Sat 23 - off day
    Sun 24 - off day did 20mins swimming while working
    Mon 25 - off day
    Tues 26 - should start badassmass if it arrives and next workout !

    Merry Xmas and other holidays everyone

  20. #40
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    green magnitude + 2scoops purple wrath preworkout
    3servings xtend post workout
    50 dex 50 malto 50 protein after xtend

    ME Legs

    deads only sumo
    135x5
    225x5
    315x2
    385x1 http://www.youtube.com/watch?v=qcMVeTUcefU
    425x1 (almost pr think its 430 or 435)
    455x0
    455x0 gah haha couldnt get it off ground

    squats clean to shoulders off floor
    135x8 backsquats
    185x3 front couldnt get str to get to back
    135x10 front
    135x5 front

    shrugs
    135x10
    185x10
    225x10
    275x3++straps 6
    315strappedx6

    rotater work 3 sets

    calves 3 sets

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