I thought this was the OTHER Nate, I haven't seen him post in a bit. Then I saw this post and saw massive Arms. I was about to throw some "Holy shit you made some incredible gains, fast!" And etc out there. Simple mistake my bad. In for this log.
I'm actually getting some ideas for my current cycle just reading about how/when you eat certain things and your training.
Thanks for starting this. I have a new mind to feed on now!
Today was chest day! Not a big fan of AM workouts but my girlfriend and I had to get in there early today. For some reason I haven't been feeling 100% in the gym these past three weeks but surprisingly I ended up having a pretty awesome workout. Had my regular morning breakfast plus a banana and was off to the gym.
Here's what we did today:
Flat bench - a few warm up sets, 225 for 8, 275 for 4, 295 for 2 (my bench is finally going back up ), 275 for 2 (paused), 225 for 12
Incline Db press - 70s for 10, 90s for 8, 100s 2 sets of 6-8 w/ a spot, 70s for 12 (half reps at the bottom)
Upper chest cable flys - 3 sets of 12-15 (slow and controlled reps w/ lighter weight)
Lower chest cable flys - (same as above)
Chest press machine - I did 4 sets with a moderate/heavy weight doing explosive reps with slow negatives for sets of 8-10
Just gonna be eating all day, fueling up for legs tomorrow. I hurt my ankle a few weeks ago riding motocross so I haven't been able to get any good leg workouts in but its feeling a lot better so we'll just have to see how it goes
So today was shoulders. I felt a little crappy getting ready for the gym but surprisingly I actually had an awesome workout
I did a shit ton of volume and it was freakin' awesome.
Seated db shoulder press -
50s x 15
70s x 8
90s x 8 (new pr!)
100s x 3.5 (another new pr )
80s x 8 each arm (iso presses)
70s x 8 paused reps w/ slow negative
Finished these off w/ a burn out using the 60s I think I did 22 or 23 half reps at the bottom
By now my shoulders are already fried but the workout had to go on
Hammer strength shoulder press
2 45s each side x 10
3 45s x 5 (new pr again!)
2 45s x 12 ( slow and controlled for two sets)
45s x 20
Strict OHP
3 sets @ 135 x 6-8
Seated bent over rear delt flys ss w/ seated db front press
4 sets w/ the 30s - 10 reps then 15 reps for the presses
Finished off with standing dual cable front raises
7 sets of 12-15 @ 12.5lbs each side (15 seconds rest between sets)
Can never go wrong with some post workout In-N-Out! Nothing like a good 3,000+ calorie meal to finish of a good weekend. Hoping this all goes straight to my calves
So while my girlfriend was away at work I decided to make myself some burgers and sweet potato fries.
This picture doesn't do these bad boys justice.... these might have been the best burgers I've ever had. burgers.jpg
Sorry in advance if anyone looks at this while being hungry!
Every thing was 100% organic, here's the ingredients:
85/15 ground beef patties mustard fried with jalapeno mustard
sauteed onions cooked in the pan with the burgers
fried egg
avocado
tomato
ketchup
and toasted whole wheat buns
I burnt the sweet potato fries so I didn't include them in the picture. But for those I just skinned a big sweet potato, cut it to fry-sized pieces, tossed them in olive oil, grey sea salt, pepper, and minced garlic, then put them on a baking sheet in the oven
Don't know if I'll ever be able to go back to In-N-Out again