I Am My Maker

[D-NUTZ]

Hey guys, kind of new here. Decided to start up a journal here, to go along with like the hundred of the other places I post.

Age:18
Weight:199.4
Height: 5'11"
Bodybuilder

Have been training for a little over a year, but only have been eating right for around 7 months. I have transformed my body from 282 to 199 over the past 7 months and I am still going. Hoping to compete one day when I feel I can kick ass and take names. I am currently natural.

I will post my workouts daily, diet as need-be, and also post some pics/vids periodically.

[D-NUTZ]

December 5th, 2010. When I first started to eat right and beginning of my cut. My weight was 282.0 and I was a fat-ass. I had been training for around a year at this point but with a shit diet (as you can tell).

[D-NUTZ]

June 3rd, 2011.Weight was 212.8 in these pics. Don't mind the newspaper, these were taken for another site's transformation contest.

[D-NUTZ]

Some Random Pics...

Side Chest 6-13-11 @ 209.4 pounds.
Quad Shot 6-16-11 @ 207.8 pounds.
Hamstring Shot 6-17-11 @ 206.6 pounds.

[daywalker72]

your doing good bro. keep it up.

[D-NUTZ]

Some new pictures I took 7-7-11. My weight was 201.2 a few days before these. Bear with me on posing, I had to use my self timer so I was rushing to get to the spot and hit the pose. I played with the coloring on my back double bi because it was extremely dark when it took and I was too lazy to go back and retake it. I just want my damn waist/midsection to finish tightening up and catch up with the rest of my body.

[D-NUTZ]

Current Diet...

Here is my most up-to-date diet. Just today I made some changes to see how my body is going to react. I cut my egg whites from 10 to 5 in my last meal and added in 3oz of red meat.

Meal 1:
10 Egg Whites - 50 Protein. 10 Carb.
60 Grams Oats (Uncooked Weight) 4.5 Fat. 40.5 Carb. 7.5 Protein.

Meal 2:
6oz Chicken (Cooked Weight) - 6 Fat. 52 Protein.
50 Grams Rice (Uncooked Weight) - 2 Fat. 40 Carbs. 3.5 Protein.
8 Stalks Asparagus

Meal 3:
4.5oz Tuna - 31.5 Protein.
50 Grams Rice (Uncooked Weight) - 2 Fat. 40 Carbs. 3.5 Protein.
8 Stalks Asparagus

Meal 4:
6oz Chicken (Cooked Weight) - 6 Fat. 52 Protein.
50 Grams Rice (Uncooked Weight) - 2 Fat. 40 Carbs. 3.5 Protein.
8 Stalks Asparagus

Meal 5:
6oz Chicken (Cooked Weight) - 6 Fat. 52 Protein.
8 Stalks Asparagus

Meal 6:
5 Egg Whites - 25 Protein. 5 Carb.
3oz (Cooked Weight) 93% Lean Ground Beef - 24.5 Protein. 8 Fat.
8 Stalks Asparagus

Post Workout:
2 Scoops Whey - 4 Fat. 7 Carb. 44 Protein.

Throughout the Day:
8 Fish Oil Capsules - 10 Fat.

Rough Totals (Not counting Greens):
Calories: 2552.5 Kcals.
Protein: 349 Grams. 1396 Kcals.
Carbs: 175.5 Grams. 702 Kcals.
Fats: 50.5 Grams. 454.5 Kcals.

[D-NUTZ]

Training schedule (most weeks)...

Monday - Chest
Tuesday - Back/Calves/Abs
Wednesday - Delts/Traps
Thursday - Arms
Friday - Quads/Abs
Saturday - Hams/Calves

Current Supplements...

Animal Pak
Animal Cuts
Universal Atomic 7
Universal Ultra Whey Pro
Fish Oil Caps
Vitamin C
Creatine Mono

[D-NUTZ]

Since I copy and paste my workouts from site to site, if you see something you don't understand, ASK AWAY!

7-11-11 Chest

45 Minutes Cardio in the AM

Incline Dumbbell Press 4 x 15-6, last set drop
Incline Machine Press 3 x 12-9
Flat Dumbbell Press 3 x 12-6, last set drop
Middle Cable Crossovers 3 x 15-7, last set drop
Low Cable Crossovers 3 x 15-10
Dumbbell Pullovers 3 x 10-15

Notes:
-Weight was 199.4 this morning. Down 1.8 from last week. The addition of red meat I made last week did just what I was hoping. I have stayed ALOT fuller during the day, had more energy, and it slowed my weight loss down to right around where I want it to be.
-Heaviest set for my incline DB press were with 90's. Less then I did a few weeks ago but I made some adjustments so my front delts didn't take over when I started to get fatigued so its expected.
-Back/Calves/Abs tomorrow.

[D-NUTZ]

7-12-11 Back/Calves/Abs

45 Minutes Stepper in the AM

Regular Grip Pullups 3 x 12
Overhand Barbell Rows 4 x 15-10, last set drop
V-Bar Pulldowns 4 x 12-9, last set double drop
Old School Rows 3 x 15-10, last set drop
Deadlifts 135x10, 225x10, 315x10, 365x6
Straight Arm Pressdowns 3 x 20-15
Horizontal Leg Press Calf Raises 3 x 15
Seated Calf Raises 3 x 15
Ab Circuit 135 total reps
Vacuums

Notes:
-On the old school rows, I was bent completely over to target more of my mid-lower back instead of my upper.
-Deadlifts felt pretty strong that late in the workout.
-Delts/Traps tomorrow.

[D-NUTZ]

your doing good bro. keep it up.

Thanks man. Chipping away one meal at a time.

[crashcrew56]

That's really some badass progress, congrats on the transformation.

[Dadup]

great job man, your legs are really freaky! looking forward to keeping up with this thread :beerbang: keep up the great work!

[GirlyMuscle]

Awesome job! :)

[D-NUTZ]

That's really some badass progress, congrats on the transformation.

Thanks man. Still have a ways to go, I need my midsection to come in.


great job man, your legs are really freaky! looking forward to keeping up with this thread :beerbang: keep up the great work!

They are definitely a strong point. I really need to focus on bringing EVERYTHING up when I start bulking though. Need to fill out my tall frame to be competitive at shows.


Awesome job! :)

Thanks!

[Shadow]

Current Supplements...

Animal Pak
Animal Cuts
Universal Atomic 7
Universal Ultra Whey Pro
Fish Oil Caps
Vitamin C
Creatine Mono

What, no Animal Omega or Universal creatine? LOL. Your supp list looks almost like mine, with a few differences.

[TheGent]

I really like seeing that almost all of your nutrition is from solid foods. You're really doing great work here. Subbed.

[D-NUTZ]

What, no Animal Omega or Universal creatine? LOL. Your supp list looks almost like mine, with a few differences.

LOL, if I could afford Omega I would. For the price of Omega, I can get like 4 months worth of Fish Oils from Walmart or Kroger. I will probably pick up the Universal Creatine when my tub of shit I have no runs out. It has lasted me like a year and I got it for free.


I really like seeing that almost all of your nutrition is from solid foods. You're really doing great work here. Subbed.

Thanks man. I don't see how people can take 2 or 3 shakes a day and feel full.

[swingslammer]

Wow........

[Shadow]

LOL, if I could afford Omega I would. For the price of Omega, I can get like 4 months worth of Fish Oils from Walmart or Kroger. I will probably pick up the Universal Creatine when my tub of shit I have no runs out. It has lasted me like a year and I got it for free.

If you're tired of shakes, they have creatine chewables that are decent. It's like candy that's good for you, lol. And yeah, Omega is expensive. I'm doing the cheap fish oil thing too right now.

[D-NUTZ]

Wow........

Is that a good wow? haha.


If you're tired of shakes, they have creatine chewables that are decent. It's like candy that's good for you, lol. And yeah, Omega is expensive. I'm doing the cheap fish oil thing too right now.

Hmm, will have to look into those. I could always use some healthy candy haha.

Oh, I forgot to mention in my supps that I take Animal Rage as well. Best Pre WO I have ever used.

[D-NUTZ]

7-13-11 Delts/Traps

45 Minutes Stepper in the AM

Seated Dumbbell Press
45x15
55x12
65x11
75x6 *DS* 60x7 *DS* 45x7
-Wasted a lot of energy kicking up the 75's.

Dumbbell Side Raises
25x12
30x12
35x12
40x8 *DS* 20x15

Dumbbell Rear Raises
20x15
20x15
30x12

Seated Dumbbell Rear Raises
20x15
20x15
25x15
35x10
-First set was done with both arms at the same time. Last three sets were done one arm at a time. Finally starting to feel my rear delts activate. Just need to keep blasting them.

Dumbbell Front Raises
30x12
40x10
40x10

Barbell Behind The Neck Press
45x15
75x15
95x10
105x7 *DS* 75x7 *DS* 55x10 *DS* 45x10
-These felt damn good. Going to keep these in my workout from now on.

Chest Machine Shrugs
1PPSx15
2PPSx15
3PPSx12
4PPSx10 *DS* 2PPSx12 *DS* 1PPSx15

Barbell Behind The Back Shrugs
135x12
225x12
275x12

Notes:
-Got a little bit of a pump today. More than I get 99% of the time when training delts. This workout was definitely a step in the right direction in being them up to par.
-Arms tomorrow.

[Dadup]

if Animal sees your transformation, you might not be paying for all that stuff much longer man! ;)

[D-NUTZ]

if Animal sees your transformation, you might not be paying for all that stuff much longer man! ;)

That would be awesome as shit, but I am still a LONG LONG LONG LOOOOOOONG ways away from getting any kind of stuff like that. If I could just find a place to give me free protein and BCAA's, I would save a shit-ton of money haha.

[D-NUTZ]

7-14-11 Arms

45 Minutes Stepper in the AM

Incline Dumbbell Curls
20x15
30x12
40x8
40x7 *DS* 20x10
-Both arms simultaneously.

Barbell Curls
45x15
75x12
95x10
105x8 *DS* 65x10 *DS* 45x12

One Arm Hammer Preacher Curls
25x12
30x8
30x8 *DS* 15x15

Cable Superman Curls
24x15
36x12
48x9 *DS* 36x6 *DS* 24x8 *DS* 12x15

Flat EZ Skullcrushers
20x20
70x15
80x12
90x9
100x7 *DS* 70x8

Seated Dumbbell Extensions
60x12
75x10
80x8 *DS* 50x15

Straight Bar Reverse Pressdowns
36x15
60x16
84x12
108x8 *DS* 72x8 *DS* 36x15

Straight Bar Pressdowns
72x15
96x12
120x8 *DS* 84x7 *DS* 60x15

Reverse Barbell Curls
45x12
65x10
75x9

Behind The Back Barbell Wrist Curls
95x15
115x12

Notes:
-Overall a pretty good workout today. Kept that awesome connection with my muscles I have had the past week even with a little heavier weight than I had planned to use.
-Quads/Abs tomorrow.

[D-NUTZ]

7-15-11 Quads/Abs

45 Minutes Stepper in the AM

Leg Press
2PPSx12
2PPSx12
3PPSx12
-Warmup

Barbell Back Squats
135x12
185x12
225x10
275x7
225x8
185x10
135x12

One Leg Leg Extensions
30x12
40x12
50x8 *DS* 30x10 *DS* 10x12

Leg Press
3PPSx35
2PPSx30
1PPSx50

Abs +Vacuums

Notes:
-Felt like absolute shit. Absolutely no pump or energy. Think it was time for a cheat/refeed. The past few days it has felt like all the food I eat would just sit in my stomach for hours and wasn't digesting like it should/normally does. So I went out for a "refeed" at the asian buffet and had my fair share of sushi and finished with some ice cream. Looking back, I haven't had one in forever, but I didn't think i would need one while I have been eating 170 grams of carbs per day.
-Hams/Calves tomorrow.

[daywalker72]

you might want to contact universal when you get done with your transformation

[D-NUTZ]

you might want to contact universal when you get done with your transformation

I think I might contact a few companies just to get my name out there. The worse they can say is no.

[D-NUTZ]

7-15-11 pictures. Weight was 199.8 or something on Monday. These are my final pictures for the IronMagLabs transformation challenge. Aiming to get top 5 since thats who gets prizes. Id be really happy with top 5 since 90% of the guys were juicers and I am a 18 year old nattie.

[swingslammer]

Well if they base it on a "Transformation" you will be fine......since you have definately been transformed. Good Luck!

[D-NUTZ]

Well if they base it on a "Transformation" you will be fine......since you have definately been transformed. Good Luck!

Thanks. Its gonna be tough, a lot of guys who were ripped quit training and ate like shit for weeks just to get fat for this contest so they got pretty shredded and had the illusion of transforming. I will find out in a few weeks how I did.

[D-NUTZ]

7-16-11 Hams/Calves

45 Minutes Stepper in the AM

5 Minutes Sauna Pre-Workout
5 Minutes Treadmill Pre-Workout

Hamstring Leg Press
200x15
290x15
380x12
470x10
560x8 *DS* 380x12 *DS* 200x15

Freak Ham Blasters
BWx10
BWx10
BWx10
-Assisted.

Seated Leg Curls
100x12
110x12
120x10 *DS* 80x10 *DS* 40x20

Dumbbell SLDL
55x15
65x12
75x10
75x10
-First three sets were completely stiff legged. Last set was more of a Romanian Deadlift.

Seated Calf Raises
90x20
140x12
180x15
230x8

Leg Press Calf Raises
200x20
200x20
200x20

Ab Work

10 Minutes Sauna Post Workout
Stretch Post-Workout

Notes:
-MUCH better today. The refeed did the trick. Depending on how the scale treats me Monday, I may have one every 4th or 5th day like I mentioned above.
-Decided to keep track of my rest times today using the stopwatch on my IPOD. Times were .45 between every set, 1:30 between movements, 3:00 between bodyparts. Of course if I couldn't find a plate or DB, it could of been a few extra seconds but this generally what most of my rest times were like. Really kept my ass moving so I think I am going to keep doing this and I will make sure to mention my rest times each day in here.
-Off tomorrow. Heading to the beach for the day. Since my gym's hours suck on Sundays (1PM-5PM), odds are I won't get in. If I get back early I will go in and hit some cardio and abs though.

[D-NUTZ]

7-18-11 Chest

45 Minutes Stepper in the AM
Stretch Post Cardio

5 Minutes Sauna Pre Workout
5 Minutes Treadmill Pre Workout
Rotator/Shoulder Warmup Pre Workout

Incline Barbell Press
135x12
160x10
185x7
190x4 *DS* 135x8 *DS* 95x10

Star Trac Chest Press
80x12
90x10
100x7 *DS* 50x10

PecDeck
100x15
100x15
125x12
125x12
-Using various grips and angles to hit different parts of the chest.

Incline Dumbbell Press
65x10
65x10
65x9 *DS* 40x10

High Cable Crossovers
36x15
48x12
48x8 *DS* 24x15 *DS* 12x15

Flat Barbell Guillotine Press
135x9
115x9
95x10
-This really stretched the chest out. Absolutely no pump from this, but its a great stretching movement to finish off the day. Probably would of been better in the smith because it was a bitch a stabilize the bar.

5 Minutes Sauna Post Workout
Stretch Post Workout

Notes:
-Weight was 197.8 this morning. Down 1.6 from last week.
-Rest periods were anywhere from 0:45 to 1:00 between sets depending on how long it took to find plates or dumbbells. 1:30 or so between movements.
-Awesome, awesome chest workout tonight but weak as hell. The shorter rest periods really kicked my ass but made for a great pump. Keeping track of my rest periods was one of the smartest things I have done in a while.
-Back/Calves/Abs tomorrow.

[D-NUTZ]

7-19-11 Back/Calves/Abs

45 Minutes Arc Trainer in the AM
-Both steppers were taken so the Arc Trainer is the next best thing.
Stretching Post Cardio

5 Minutes Sauna Pre Workout
5 Minutes Treadmill Pre Workout

Wide Grip Pullups
BWx10
BWx10
BWx8
-Planned to add weight for a fourth set but with the 45 second rest periods, I died out fast.

Underhand Barbell Rows
135x15
185x12
225x10
275x7 *DS* 185x10 *DS* 135x12

EZ Bar Seated Cable Row
144x15
168x12
180x10 *DS* 120x10

One Arm Star Trac Neutral Grip Pulldowns
100x12
120x10
140x10
150x8

Star Trac Wide Neutral Grip Rows
80x12
90x12
100x10 *DS* 50x20
-Not a complete neutral grip....more like a \ / grip but a lot wider than a v-bar cable attachment.

Hyper-extensions
BWx15
BWx15
BWx15
+25x10

Leg Press Calf Raises
200x35
200x35
290x25
380x15

Bent Knee Leg Press Calf Raises
200x25
200x25
290x15
-The bending of the knee targets the Soleus.
Ab Work

5 Minutes Sauna Post Workout
Stretch Post Workout

Notes:
-Rest times were: 0:45-1:00 between sets depending on how long it took to find weights, 1:30 between movements, and 3:00 between bodyparts. Abs were done with no rest between sets.
-Went in feeling kind of drowsy today but that went away as I sat in the sauna preparing for the workout. Felt pretty strong. Had a great pump going then about halfway through the star trac pulldowns, I lost it. Tried to really squeeze on the last few sets of those and the star trac rows but just couldn't get it back. Lower back blew up during the hypers but it went away as soon as I was done. Got a slight pump and a killer burn. Abs were destroyed. The loss of the pump may be a sign of being depleted again so I will probably have to refeed either tomorrow night or Thursday night. Gonna play it by ear and see how I feel tomorrow and how the workout goes. I don't want to take the refeed until I need it.
-Delts/Traps tomorrow.

[D-NUTZ]

7-20-11 Delts/Traps

45 Minutes Stepper in the AM
Stretch Post Cardio

5 Minutes Sauna Pre Workout
5 Minutes Treadmill Pre Workout
Rotator/Shoulder Warmup Pre Workout

Seated Dumbbell Press
45x15
55x12
65x10
75x7 *DS* 50x6 *DS* 25x12

Barbell Upright Row
95x15
105x12
115x12
125x10 *DS* 95x10 *DS* 45x20

Dumbbell Rear Raises
20x15
25x15
30x12
35x10 *DS* 15x12

Rope Face Pulls
84x15
96x12
108x12 *DS* 72x12 *DS* 36x20

Plate Front Raises
25x15
35x12
45x10

Barbell Behind the Neck Press
45x20
75x15
95x9
105x8 *DS* 75x6 *DS* 45x10

Barbell Shrugs
135x15
225x12
315x10
405x6 *DS* 225x12 *DS* 135x20

5 Minutes Sauna Post Workout
Stretch Post Workout

Notes:
-Rest times were 0:45 between sets, 1:30 between movements, and 3:00 between bodyparts. Shrugs were around 1:00 between sets though.
-Just straight killed it today, best delt workout ever. Thats all I can say about this one. Wore a tank today for shoulders for the first time and I was able to really focus and concentrate on them. I attribute my badass workout to wearing the tank, I actually got a hell of a pump (even though it died the second I was done with the workout) and I looked like I had halfway decent shoulders.
-Definitely don't need a refeed today. Still playing it by ear and will see how the workout tomorrow goes and how I feel.
-Arms tomorrow.

[Dadup]

when will you find out about the transformation contest man? Congrats again, you look great!!!

[D-NUTZ]

when will you find out about the transformation contest man? Congrats again, you look great!!!

Uhh, around Monday I think. 2nd place baye be realistic, but I haven't seen everyones after pics but this guy has to have first locked down, looks crazy insane...

http://www.ironmagazineforums.com/online-journals/137851-bwrags-training-log.html

[MIKE]

Thats awesome man!!! congrats on the progress. It's great to see young guys taking control of themselves! keep it up.

[D-NUTZ]

Thats awesome man!!! congrats on the progress. It's great to see young guys taking control of themselves! keep it up.

Thanks man. Hope to get HUGE someday.

[D-NUTZ]

7-29-11 Quads/Abs

Machine Hack Squat
1PPSx12
2PPSx12
3PSPx10
4PPSx8 *DS* 3PPSx8 *DS* 2PPSx8 *DS* 1PPSx10

Reverse Machine Squat
1PPSx12
2PPSx10
3PPSx10
4PPSx8
-Resembled a front squat.

Leg Press
3PPSx20
5PPSx12
7PPSx1
-Didn't like the pressure on my lower back so I moved on.

Leg Extensions
50x15
80x12
120x12
160x8 *DS* 100x6 *DS* 40x15

Adduction
50x20
90x20
130x15
170x10

45 Minutes StairMill Post Workout
-Hard as hell.

Notes:
-Bad ass workout. Veins in my quads were crazy during the hacks and machine squats.
-Cheat meal. Steak, Vegetable mix heaven, corn, and garlic bread followed by some ice cream from Cold Stone.

[D-NUTZ]

7-30-11 Hams/Calves

Seated Leg Curls
70x15
90x15
120x15
160x12
200x7 *DS* 140x6 *DS* 100x8

Hamstring Leg Press
2PPSx12
4PPSx10
5PPSx10

Standing Leg Curls
30x12
40x10
50x8

Lying Leg Curls
50x15
70x12
90x10
110x8 *DS* 70x6 *DS* 30x12

Donkey Calf Raise
200x20
240x20
300x20
400(Stack)x15

Seated Calf Raise
90x20
135x15

Rotary Calf Raise
200x15
240x12

Standing Calf Raise
185(Stack)x10

45 Minutes StairMill Post Workout

Notes:
-Lots of calf work to play with all the new machines. Some BIG mothers in the gym.

[D-NUTZ]

7-31-11 Cardio/Abs

45 Minutes Stepper

Ab Workout

Notes:
-Back home.
-Chest today.

[D-NUTZ]

8-1-11 Chest

45 Minutes Stepper in the AM

Incline Barbell Press
45x15
115x12
135x12
165x10
185x7
205x5 *DS* 135x9

Incline Dumbbell Press
50x12
60x10
70x10
80x6

Incline Dumbbell Fly
35x12
45x10
55x7 *DS* 35x6 *DS* 20x10
-Kept my arms straighter and straighter each drop set.

Flat Machine Press
1PPSx15
1&25x9
1&35x6 *DS* 1PPSx7 *DS* 25PSx12

Middle Cable Crossovers
36x12
24x12
24x12
24x12
-Different angles.

Notes:
-Weight was 193.0 this morning. Down 3.2 from last week.
-Still weak as hell, but stronger than I have been the past couple weeks.
-Back/Calves/Abs tomorrow.

[fishmeat]

One hell of a mission bro.... one hell of a job !! I know how hard this is... just lost over 70lbs myself. I gotta say tho, age is your asset. Your getting druglike results because your test & gh levels are at their highest ever at your age & physical condition. Congrats !! Metabolic overhaul !! Fuck N. A !! You did it man..... your on your way. I'd start hitting the hanging leg raises, & weighted rope crunches. 3times a week. 3-4 sets ea, no more than 20reps a set...

[D-NUTZ]

8-2-11 Back/Calves/Abs

45 Minutes Stepper in the AM

Reverse Grip Pullups
BWx12
BWx10
+25x6
+45x5 *DS* BWx6

Dumbbell Rows
75x12
85x12
95x10

Star Trac One Arm Neutral Grip Row Machine
100x12
120x10
140x10
160x8 *DS* 100x6 *DS* 40x15
-The 100 and 40 dropsets were done with both arms.

Regular Grip Pulldowns
120x12
132x11
144x9
156x6 *DS* 84x12

Straight Arm Pressdowns
72x15
84x15
96x12

Hypers
BWx12
BWx12
BWx12
-Nothing strenuous. Trying to get the blood into my lower back to hopefully promote some recovery.

Seated Calf Raises
90x25
140x20
180x15
230x8

Leg Press Calf Raises
400x15
400x15
400x15

Abs

Notes:
-Tweak my lower back sometime two weeks ago. Not sure when, but I am guessing the shitty form I had for front squats followed by heavier than normal SLDL the next day didn't help. I tried to keep out movements that involved stabilizing myself.
-Delts/Traps tomorrow.

[joshnow]

I would substitute asparagus for broccali, asparugus is a diuretic.

other than that, keep up the transformation, keep some of your heaviest pics and write a phrase below it of what it felt like to be out of shape, stick it on your bedroom door.

[D-NUTZ]

I am eating asparagus bro.

[Dadup]

lookin better and better each set of pics man, keep up the good work!!! :beerbang:

[joshnow]

I am eating asparagus bro.


substitute means take out the asparagus, it will put your kidney under more stress when eaten for a prolonged period.

[swingslammer]

I am currently deployed in Afghanistan, there are several guys here asking "What they can do in a year?" I have shown them your pictures and said "This guy did this in about 6 month".....keep at it.

[D-NUTZ]

lookin better and better each set of pics man, keep up the good work!!! :beerbang:

For sure! Wanna be a beast someday.


substitute means take out the asparagus, it will put your kidney under more stress when eaten for a prolonged period.

Ahh gotcha.


I am currently deployed in Afghanistan, there are several guys here asking "What they can do in a year?" I have shown them your pictures and said "This guy did this in about 6 month".....keep at it.

First, thanks for serving bro! Tell them the hardest part of ANYTHING is the start. Once you get going, it all cruise control.

[D-NUTZ]

8-3-11 Delts/Traps

45 Minutes Stepper in the AM

Seated Barbell Press
45x15
95x12
115x10
135x7
155x2 *DS* 95x9 *DS* 45x12
-Much better today. Found a good setup so I could still face the mirror. Went to wide on the 155 and blew donkey dick.

Barbell Upright Rows
45x15
95x12
115x10
135x8 *DS* 95x12 *DS* 45x15

One Arm Cable Side Raises
12x12
24x10
36x8 *DS* 12x8

Rope Facepulls
72x20
84x20
96x15
108x12 *DS* 72x12 *DS* 36x15

Chest Supported Incline Rear Delt Raises
25x12
25x12
15x12

Underhand EZ Front Raises
20x15
40x12
60x10 *DS* 20x15

Standing Barbell Behind The Neck Press
45x20
95x8
95x8
95x7 *DS* 45x10

Dumbbell Shrugs
80x15
80x15
80x15
80x15
-First 2 seated, second 2 standing.

Notes:
-More volume than normal today.
-Arms tomorrow.

[D-NUTZ]

8-4-11 Arms

45 Minutes Stepper in the AM

Barbell Curls
45x15
75x12
95x10
115x6 *DS* 95x4 *DS* 45x10

EZ Preacher Curls
50x15
70x10
80x7 *DS* 40x??

Incline Dumbbell Curls
25x12
30x7
30x6 *DS* 15x??

Rope Cable Curls
48x15
60x12
72x10
84x8 *DS* 60 *DS* 36

Flat Barbell Skullcrushers
45x15
65x12
85x10
95x6 *DS* 65 *DS* 45

Seated EZ Extensions
20x15
40x15
60x15
80x10

Triangle Bar Pressdowns
84x20
108x15
132x9 *DS* 96 *DS* 60

Wide Bar Pressdowns
60x15
84x15
108x?? *DS* ?? *DS* ??

Barbell Behind the Back Wrist Curls
45x20
65x20
95x20

Notes:
-Got this one on video. Only recorded my heavier sets. Not too bad, felt flat and pump didn't last long. Shit happens.
-Quads/Abs tomorrow.

[D-NUTZ]

‪8-4-11 Arms‬‏ - YouTube

[Shadow]

Looks like I'll be following along only here from now on, lol. Ridiculous volume as usual.

[D-NUTZ]

Looks like I'll be following along only here from now on, lol. Ridiculous volume as usual.

Haha yeah. Hopefully Q gets something done like he said he is going to.

[joshnow]

good to see some stood overhead work in their, smashes the body forcing you to really have to work to stabilise the weight making the whole body work as a whole, I would alternate between dumbbells and barbell and kettlebells 2 weeks on each one.

[D-NUTZ]

8-5-11 Quads/Abs

Leg Press
200/20
400/15
580/15
760/12
940/10 *DS* 490/15

Leg Extensions
160/15
200/12
260(Stack)/10 *DS* 200/5 *DS* 140/4 *DS* 80/6 *DS* 20/12

Barbell Front Squats
135/10
135/10
185/6
-Hit the pins on the 6th rep of 185 and knocked the bar off balance. I was tired and being a pussy so I quit.

One Leg Extensions
60/15
80/10
-Lost the pump during the squats so I wanted to do a few sets of these to get it back before I finished.

Abs

Notes:
-Definitely have had better Quad workouts but this one wasn't completely shitty. Energy was pretty lower after the extensions.
-I am ready to start to get big.
-Hams/Calves tomorrow.

[Shadow]

What do you do to warm up before you start hitting the weights?

[D-NUTZ]

What do you do to warm up before you start hitting the weights?

Usually a nice walk on the treadmill or something.

If its hotter than balls outside I am normally sweating before I even get to the gym so when that happens I just do a few extra warmup sets and get right into it.

[Shadow]

I do the same exact thing. Was just seeing if that's why you had a bad (ish) workout, but I figured you knew better, lol.

My leg workout from a few days ago still has me fucked up. I try not to let people see me grimace when I stand up, and try to walk as normal as possible until I loosen back up, hahahaha.

[D-NUTZ]

8-6-11 Hams/Calves

45 Minutes Stepper in the AM

Hamstring Leg Press
200/20
290/15
470/15
520/12 *DS* 290/12

Freak Ham Blasters
10 reps for 3 sets.

One Leg Lying Leg Curls
20/12
30/12
40/9
45/6 *DS* 30/10 *DS* 15/15

Barbell SLDL
135/12 for 4 sets.

Abduction
80/20
100/20
120/20

One Leg Horizontal Leg Press Calf Raises
180/15
120/15
120/15
240/15
-Last set was both legs.

Seated Calf Raises
180/12
180/12
180/12 *DS* 90/??

Notes:
-Today I was looking back at my workouts from the past few weeks and came to the realization that I have been training like a pussy. No intensity and I haven't been pushing myself out of my comfort zone. Then I come on and post about how much dieting sucks and use that as my excuse. I am done with that shit.
-Cardio/Abs tomorrow.

[Shadow]

Great mindset, solid workout.

[D-NUTZ]

Great mindset, solid workout.

Thanks man.

[D-NUTZ]

8-7-11 Cardio/Abs

45 Minutes Stepper

Hanging Leg Raises
3 sets of 15.
-Actually done hanging from a pullup bar.

V-Bar Cable Crunches
3 sets of 15 with 144 pounds.

Side Crunches
1 Set of 20 both sides.

Notes:
-Sadly, this is the most intense ab work I have done. Really kept my chin tucked and blow out hard on every squeeze.
-Chest tomorrow.

[D-NUTZ]

8-8-11 Chest

45 Minutes Cardio in the AM

Incline Barbell Press
45/15
135/12
135/8
185/6
185/7
205/4 *DS* 135/10
-Used a closer grip than normal to see how it felt. A little weaker but I felt it more in my chest than my shoulders.

Flat Dumbbell Press
45/15
60/12
75/8
80/8
-8th reps on the 80's was ugly but I got it. Pretty happy with these I guess.

PecDeck
100/15
125/12
150/10
150/8 *DS* 100/10 *DS* 50/15

Incline Smith Press
95x15
115x12
135x7 *DS* 95x10
-Really made sure to keep my shoulders back and chest up. Sacrificed some front delt action because I used a higher incline than more to hit a different angle.

Low Cable Crossovers
24/12
24/12
12/12
12/12
-Dropped weight to really try and keep my front delts and biceps out of it.

Dips
BW/8
BW/8
BW/8
-Still not sure if I like these. I feel like I get too much shoulder action compared to chest action.

Notes:
-Weight was 190.0 this morning. Down another 3 pounds from last week.
-Back/Calves/Abs tomorrow.

[D-NUTZ]

Didn't even get top 5 in the IML contest.

IMHO, I believe I was better than two of the five that one but there isn't much I can do now.

http://www.ironmagazineforums.com/ironmaglabs-2011-transformation-challenge/139430-winner.html

[D-NUTZ]

Didn't even get top 5 in the IML contest.

IMHO, I believe I was better than two of the five that one but there isn't much I can do now.

http://www.ironmagazineforums.com/ironmaglabs-2011-transformation-challenge/139430-winner.html

Here were my "befores"..

The afters and on Page 1 towards the end. White shorts. They say after pictures in the post.

[cook]

Didn't even get top 5 in the IML contest.

IMHO, I believe I was better than two of the five that one but there isn't much I can do now.

http://www.ironmagazineforums.com/ironmaglabs-2011-transformation-challenge/139430-winner.html
Dude,not to sound like a homo but you won anyway.You got in the best shape of your life and now you`re set to take it to another level.Keep training and dieting and you can build a lot of muscle over the next few years.

[swingslammer]

Didn't even get top 5 in the IML contest.

IMHO, I believe I was better than two of the five that one but there isn't much I can do now.

http://www.ironmagazineforums.com/ironmaglabs-2011-transformation-challenge/139430-winner.html


Welcome to the World of Bodybuilding.......someone eles opinion of how YOU look, oh well.


You did great!

[D-NUTZ]

Dude,not to sound like a homo but you won anyway.You got in the best shape of your life and now you`re set to take it to another level.Keep training and dieting and you can build a lot of muscle over the next few years.


Welcome to the World of Bodybuilding.......someone eles opinion of how YOU look, oh well.


You did great!

Thanks guys. I was going to say what cook said but I forgot to type it. Still have a little ways to go but my midsection is finally leaning out. Im ready to put on size LOL!

[D-NUTZ]

Been lazy with logging my workouts as of late. Have had some badass workouts though. Im going to do my best to post the last two from memory..

8-9-11 Back/Calves/Abs

45 Minutes Stepper in the AM

Regular Grip Pullups
BW/12, BWx12, +25x8, +45x6

Overhand BB Rows
135/15, 185/12, 225/10, 245/8 *DS* 185 *DS* 135

Seated Cable Row
4 Sets of 15-8. Last set was a triple drop.

Star Trac Wide Grip Pulldown
3 Sets of 20-6. Last set was a double drop.

V-Bar Pulldowns
4 Sets of 15-8. Last set was a double drop.

Dorian Deads
135/12, 225/12, 275/10

One Leg Seated Calf Raises
50/20, 70/20, 90/15, 140/15(Both Legs).

Leg Press Calf Raises
400/15 for three sets.

V-Bar Cable Crunches
10Middle, 10 Right, 10 Left for 3 sets with 108 pounds.

Bench Back&Fourths
3 Sets of 30
------------------------------------------------------------------

8-10-11 Delts/Traps

45 Minutes Stepper in the AM

Seated DB Press
40/15, 50/12, 60/12, 75/6, 75/7 *DS* 50

DB Side Raises
20/15, 30/15, 35/12, 40/10 *DS* 20

Cable Upright Rows
4 Sets of 15-10 last set was a double drop.

Seated DB Rear Raises
20x15 for 4 sets.

Extremely Wide BB Rear Delt Rows
45/15 for 3 sets. 55/12 for 1 set.

Cable Front Raises
20/15, 30/15, 40/12 *DS* 20

Seated BTN Barbell Press
45/20, 75/12, 85/10, 95/7 *DS* 45

DB Shrugs
100/15 for 3 sets.

BTB BB Shrugs *SS* Front BB Shrugs
135/15 each for 2 sets.

[D-NUTZ]

8-11-11 Arms

45 Minutes Stepper in the AM

EZ Curls
Bar/20, 70/15, 80/12, 90/10, 100/8

Seated DB Curls
20/12, 25/10, 30/10, 35/8

DB Reverse Preacher Curls
25/10, 25/10. 30/6, 30/8

Straight Bar Cable Curls
7/12-10 with 72-60 pounds

Flat CGBP
135/12, 165/10, 185/6, 195/5

Seated DB Extensions
60/12, 70/10, 80/10, 90/8

Dip Machine
80/15, 120/15, 160/12, 200/8

Straight Bar Pressdowns
7/12-10 with 120-84 pounds

BTB BB Wrist Curls
7/15-10 with 95 pounds

Notes:
-Felt pretty strong today. Those 7 sets give you a completely different kind of pump than normal.
-Quads/Abs tomorrow.

[D-NUTZ]

8-12-11 Quads/Abs

45 Minutes Stepper in the AM

Leg Press
4 sets of 15 reps with 200 pounds
-General warm-up.

Barbell Back Squats
45/15, 135/12, 185/10, 225/10, 275/4, 275/4
-Didn't really feel these too much.

Barbell Hack Squats
135/12, 185/10, 225/10
-Was getting a petty good burn with these.

Leg Press
200/20, 400/15, 580/15, 670/10
-Quads finally blew up with these.

Adduction
100/25, 120/25, 140/20

Leg Extensions
7 sets of 12 reps with 140 pounds.
-Leg were already pretty pumped at this point so it didn't hit me like it did for Arms when I had lost the pump. Hopefully my quads stay full from these like my arms have.

Machine Crunches
3 sets of 20-12 reps.

Normal Crunches
2 sets of 15 reps each of Middle, Right, Left.

Notes:
-Not too bad today. I think I was spoiled a couple weeks ago from the Powerhouse. Haven't been able to replicate that kind of work over the past two weeks. I really wish we had a Hack Squat machine. I will be about 20 minutes from one when I go to school so I am definitely making the trip there every now and then to keep my workout fresh.
-Hams/Calves tomorrow.

[D-NUTZ]

Was working on some posing and decided to try and snap some pics. Total failure, had the camera angle set too low. BUT, this did come out of it though... Will be taking "official" progress pics tomorrow morning upon wakening.

http://forums.musculardevelopment.com/attachment.php?attachmentid=255630&d=1313252710&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255630&d=1313252710)

[D-NUTZ]

8-13-11 Hams/Calves

45 Minutes Stepper in the AM

Standing Leg Curls
10/15, 20/12, 30/12, 40/10
-Used the leg extension machine LOL! Pretty nifty. Wish I would have thought of this before. 100x better than the standing cable leg curls.

Seated Leg Curls
80/12, 100/12, 120/10, 140/8
-Really made sure to get a contraction.

BB SLDL
135/12, 185/12, 205/10

Abduction
80/25, 100/25, 120/20

Lying Leg Curls
7 sets of 12-9 reps with 60-50 pounds.

Horizontal Leg Press Calf Raises
240/20, 264/15, 288/12, 312(Stack)/10

Seated Calf Raises
7 sets of 12 reps with 90-135 pounds.
-Didn't get that "squeezing" feeling at the top of the rep but somehow still got pumped.

Notes:
-Pretty good one today. Still loving the pump those "7's" give me.
-Off tomorrow besides for some progress pictures, cardio, and abs. Probably heading to a Japanese hibachi grill where they cook the food in front of you for some good eats tomorrow evening with the family before I leave for school. Might also make some changes to my diet to help accommodate going to school depending on what my weight loss for the week looks like.

[D-NUTZ]

8-14-11 progress pictures. Taken first thing the the morning right after waking up. Its been months since I have taken pictures first thing in the morning. Weight as 186.6 this morning. Posing still needs some work but I am slowly getting better. I think for my most muscular, either the hands-on-hips or the clasped hands are my better poses. The crab just doesn't look good.

http://forums.musculardevelopment.com/attachment.php?attachmentid=255825&d=1313340085&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255825&d=1313340085)http://forums.musculardevelopment.com/attachment.php?attachmentid=255826&d=1313340096&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255826&d=1313340096)http://forums.musculardevelopment.com/attachment.php?attachmentid=255827&d=1313340134&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255827&d=1313340134)http://forums.musculardevelopment.com/attachment.php?attachmentid=255828&d=1313340145&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255828&d=1313340145)http://forums.musculardevelopment.com/attachment.php?attachmentid=255829&d=1313340163&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255829&d=1313340163)http://forums.musculardevelopment.com/attachment.php?attachmentid=255834&d=1313340189&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255834&d=1313340189)http://forums.musculardevelopment.com/attachment.php?attachmentid=255831&d=1313340178&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255831&d=1313340178)http://forums.musculardevelopment.com/attachment.php?attachmentid=255833&d=1313340186&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255833&d=1313340186)

[D-NUTZ]

http://forums.musculardevelopment.com/attachment.php?attachmentid=255830&d=1313340175&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255830&d=1313340175)http://forums.musculardevelopment.com/attachment.php?attachmentid=255832&d=1313340183&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255832&d=1313340183)http://forums.musculardevelopment.com/attachment.php?attachmentid=255835&d=1313340223&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255835&d=1313340223)http://forums.musculardevelopment.com/attachment.php?attachmentid=255839&d=1313340238&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255839&d=1313340238)http://forums.musculardevelopment.com/attachment.php?attachmentid=255840&d=1313340241&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255840&d=1313340241)http://forums.musculardevelopment.com/attachment.php?attachmentid=255836&d=1313340226&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255836&d=1313340226)http://forums.musculardevelopment.com/attachment.php?attachmentid=255837&d=1313340233&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255837&d=1313340233)http://forums.musculardevelopment.com/attachment.php?attachmentid=255838&d=1313340236&thumb=1 (http://forums.musculardevelopment.com/attachment.php?attachmentid=255838&d=1313340236)

[D-NUTZ]

8-14-11 Cardio/Abs

45 Minutes Stepper

Decline Sit-ups
3 sets of 25

Bench Back and Fourths
3 sets of 25

Notes:
-Weight was 186.6 this morning. Down 3.4 from last week. Made some changes to my diet. Added about 220 total calories.
-Chest tomorrow.

[D-NUTZ]

8-15-11 Chest

45 Minutes Stepper in the AM

Flat Barbell Press
135/15, 185/8, 205/6, 225/4
-Haven't done these in months. Relative to my body-weight, I have never been stronger on these. Last time I did them I got my BW (220) for 4 or 5 reps and now I got my BW (185) for 8 reps with a couple in the tank.

Incline Dumbbell Press
60/15, 75/10, 90/6, 80/9
-These felt awesome today.

Incline Dumbbell Fly
30/12, 40/12, 50/10, 60/6

Star Trac Seated Chest Press
80/10, 80/12, 80/13

High Cable Crossovers
7 sets of 10-12 reps with 48-36 pounds.
-I love this. Probably will try PecDeck next week for these (if the school gym has one).

Notes:
-Felt pretty strong on everything today, probably due to my massive Asian cheat meal last night.
-Back/Calves/Abs tomorrow.

[D-NUTZ]

8-16-11 Back/Calves/Abs

45 Minutes Stepper in the AM

Wide Grip Pullups
BW/12, BW/10, +25/8, +45/5

Old School Rows
2PIES/15, 3/15, 4/12, 5/10

Dumbbell Rows
90/12, 100/10, 110/8

Reverse Grip Pulldowns
108/15, 132/12, 156/10, 168/8

Pro-Bar Seated Cable Rows
120/15, 144/12, 156/10

Straight Arm Pressdowns
7 sets of 12-10 with 72-84 pounds

Seated Calf Raises
90/25, 140/20, 180/15

Leg Press Calf Raises
7 sets of 12 with 290 pounds

Ab Circuit
Supported hanging leg raises, bench back and fourths, machine crunches, bench reverse crunches, supported hanging leg raises.
-One time through. Was in a hurry.

Notes:
-Strong as hell today again. Good shit. Everything felt awesome, I didn't want to stop.
-Delts/Traps tomorrow.

[swingslammer]

It is interesting how strength can fluxuaite (sp?) from day to day. Glad to hear you are still knocking it out.

[D-NUTZ]

It is interesting how strength can fluxuaite (sp?) from day to day. Glad to hear you are still knocking it out.

My guess is that it was from my cheat sunday night.

[D-NUTZ]

8-17-11 Delts/Traps

45 Minutes Stepper in the AM

Seated Dumbbell Press
45/15, 55/12, 65/12, 75/6, 75/5

Plate Front Raises
25/20, 35/20, 45/20

Neutral Grip Machine Press
1PPS/15, 2PPS/12, 2&25/10, 3PPS/5

Barbell Upright Rows
95/15, 115/12, 135/10, 155/8

Dumbbell Side Raises
7 sets of 12-10 with 35 pounds.

Dumbbell Rear Raises
20/20, 30/15, 40/12

Rope Face Pulls
7 sets of 12-10 with 96 pounds.

Barbell Shrugs
225/15, 275/12, 315/10, 365/8

Machine Shrugs
7 sets of 12-10 with 2PPS-2&25

Notes:
-Back to average strength today. Still a pretty good workout, nice burn and pump.
-Arms tomorrow.

[D-NUTZ]

8-18-11 Arms

45 Minutes Stepper in the AM

Barbell Curls
2 sets of 15 warmup, 95/12, 105/10, 115/8

Dumbbell Preacher Curls
25/12, 30/10, 35/8

Cable Curls
60/15, 80/10, 100/8

Preacher Spider Curls
7 sets of 12-6 with 50 pounds

Close Grip Bench Press
2 sets of 15 warmup, 135/12, 165/9, 185/6

Reverse Grip Pressdowns
100/15, 120/12, 140/10

Machine Dips
1 "feeler" set of 15, 150/15, 180/12, 210/8

Flat EZ Skullcrushers
7 sets of 12-5 with 70 pounds

Forearms
1 giant set of 4 movements. BB Reverse Wrist Curls, BB Wrist Curls, DB Wrist Twists, EZ Reverse Curls

Notes:
-In the zone today. Really good workout.
-Legs tomorrow.

[D-NUTZ]

8-19-11 Legs/Abs

45 Minutes Stepper in the AM

Leg Extensions
2/15 warmups, 3/12-10

Barbell Front Squats
135/12, 155/10. 185/8
-Despite backing off on the weight, I am really proud of these. I stopped being a pussy used a cross-arm "grip" for all 3 sets. Form stayed solid the whole time and I stayed almost completely upright.

Leg Press
4 sets of 12 with 490
-Done FST-7 style but only with 4 sets.

Lying Leg Curls
1/15 warmup, 3/15-10

Standing Leg Curls
3/12-10

Barbell Stiff Leg Deadlift
4 sets of 12 with 135
-Done FST-7 style but only with 4 sets

Seated Calf Raises
3 sets of 20-15 with some random ass weight that was on the machine.

Machine Crunches
3 sets of 15

Notes:
-Backed off the intensity today. Have a minor cold and need to get that out of my system. Catching my breath was still a bitch even with the lowered intensity.
-Off from the weights for the next two days -- still planning on hitting cardio tomorrow morning and cardio/abs sunday sometime. Moving into school tomorrow.

[D-NUTZ]

180 pounds.

[fishmeat]

Awesome bro!! Holy shit, your pullin tight dude. Backs getting some good detail now..

I remember when I was 275 & got to 215... I could see my abs coming thru... I went ballistic in the gym ! Talk about motivation.

Glad you are doin the damn thing !!

[daywalker72]

kicking ass

[swingslammer]

Unless you are going to compete....soon, I think there is a point where you say "Ok that is good enough for now" I think you are pretty close if not at that point now.

Start building some more size and do not.....do not fall for that stupid "Bulking" thing....you will just get fat again. See you, Cal

[D-NUTZ]

Unless you are going to compete....soon, I think there is a point where you say "Ok that is good enough for now" I think you are pretty close if not at that point now.

Start building some more size and do not.....do not fall for that stupid "Bulking" thing....you will just get fat again. See you, Cal

Started last night LOL!. Gonna keep it clean for sure.

[Conrad]

Congratulations man. You are definitely getting leaner and looking good!

[fishmeat]

At your age, its good to give your body a break from dieting once & awhile.. go eat big n clean for a few months, then start tightening it up again along w some Cardio added in the am..
You will have a larger "fat furnace".. that burns just a lil hotter than before cause ya got more muscle on you....

[D-NUTZ]

9-12-11 Chest

30 Minutes Cardio in the AM

Flat Barbell Press
45x15, 135x12, 185x10, 205x6, 225x4 *DS* 135x8

Incline Barbell Press
135x7, 137x7, 135x11, 155x7
-The incline bench is a lot steeper than I am used to but I felt it where I needed to. The pins are really far back and I wasted a shit ton of energy on the first two sets getting the bar off.

Incline Dumbbell Press
65x9, 65x9, 65x8
*SS*
Incline Dumbbell Fly
30x12, 30x12, 30x12

PecDeck
60x15, 70x12, 80x8 *DS* 40x15

[D-NUTZ]

9-13-11 Back/Calves/Abs

30 Minutes Treadmill in the AM

Wide Grip Pullups
BWx12, BWx12, BWx10

Rack Deadlift (Right below knee)
133x12, 221x12, 309x10, 353x8, 397x6, 441x3
-These felt magnificent. The pins stopped right where my legs come out of the movement. Nothing but back.

Underhand Barbell Row
133x15, 177x12, 197x9 *DS* 133x10
-Really focused on staying bent over.

Reverse Seated V-Bar Pulldown
55x20, 85x15, 115x12, 145x8
*SS*
Straight Arm Rope Pressdowns
55x20, 70x15, 85x12, 100x10

Overhand One Arm Machine Row
1PPSx15, 2PPSx12, 2&25x10 3PPSx6 *DS* 2PPSx8 *DS* 1PPSx10
-The 2PPS and 1PPS on the dropset were done with both arms at the same time.

One Leg Seated Calf Raises
45x15, 45x15, 45x15
-Just a little something to get some blood in there.

[D-NUTZ]

9-14-11 Delts/Traps

30 Minutes Cardio in the AM

Barbell Hang Clean and Press
45x12, 65x10, 89x10, 109x8, 133x6
-These felt OK. Not something I want to do every week. Made sure they were nice and controlled so I didn't end up hurting myself.

Dumbbell Side Raises
20x15, 30x12, 40x10, 45x8 *DS* 25x12 *DS* 15x8

Behind the Back Cable Side Raises
25x12, 25x12, 25x12
*SS*
Cable Rear Raises
25x15, 40x12, 55x10

Reverse PecDeck
40x20, 55x15, 70x12, 85x8 *DS* 55x8 *DS* 25x10

Plate Upright Rows
45x15, 45x15
*SS*
Plate Front Raises
45x12, 45x12

Barbell Shrugs
133x15, 221x12, 309x10 *DS* 221x12 *DS* 133x20
-The 221 and 133 on the dropset was behind the back.

[D-NUTZ]

10-24-11 Hypertrophy Back/Bis/Abs

Reverse Grip Barbell Row - 89x25, 109x20, 133x15, 153x15, 177x12, 197x10
-Was getting a real good squeeze with these and they felt amazing so I just kept doing more sets.
V-bar Pulldowns - 100x20, 100x20, 115x15, 130x10
-Good squeeze in the lats but I also felt it a lot in my arms too.
Dumbbell Rows - 70x12, 70x12, 70x12
-Was really feeling this until the last set. Done leaning on the rack.
EZ Straight Arm Pressdowns - 55x25, 85x20, 115x15
-Not the best feeling, but the movement wasn't a total waste.
Assisted Wide Grip Pullups - -40x12, -55x12, -70x12
-Really liked this. Was able to get a great squeeze at the top and stretch at the bottom. My grip was where the bar starts to bend down.
Dumbbell Curls - 30x12, 40x10, 50x8 *DS* 20x12
-Awesome like always. Swung a little on the last reps with the 50. Done standing and alternating arms.
Seated Dumbbell Hammer Curls - 25x12, 35x10, 45x8 *DS* 20x10
-Not bad.
Hanging Leg Raises *SS* Vacuums - 3 sets
-While doing the vacuums, my lats looked pretty wide.

Notes:
-Weight was down to 193.8 this morning.
-No cardio. Was supposed to go play some flag football after but the other team never showed.

[D-NUTZ]

10-25-11 Hypertrophy Chest/Shoulders/Traps/Tris

Incline Dumbbell Press - 40x20. 55x15, 70x12, 80x10
-Felt strong on these. Might try the hundies next week if they feel good again.
Incline Dumbbell Fly - 35x15, 45x12, 55x10
-Felt strong and had a good stretch too.
Paramount Chest Press - 130x15, 160x15, 190x10 *DS* 145x7 *DS* 100x8, 100x20
-These felt amazing. Decided to end chest here while I was feeling awesome.
Smith Shoulder Press - 95x15, 115x12, 135x9, 135x8
Behind the Back Cable Raises - 25x12, 12, 10
Reverse PecDeck - 70x15, 80x12, 90x10 *DS* 70x10 *DS* 50x10
Dumbbell Rear Delt Raises - 25x15, 15, 15
Dumbbell Side Raises - 25x20, 35x12, 45x12, 55x8 *DS* 35x8 *DS* 15x25
-Lots of partials on these.
Dumbbell Shrugs - 65x25, 20, 15
-Really short rest, each set had a different angle.
Close Straight Bar Pressdowns - 100x15, 130x12, 145x9
One Arm Dumbbell Kickbacks - 15x15, 20x12
-Started to lose the pump so I ended it there.

20 Minutes Treadmill Post Workout

Notes:
-This took around 85 minutes not counting cardio. Started to get really flat towards the end, probably did a little too much but everything felt good.
-Ate some extra food post workout to make up for the extra work.

[D-NUTZ]

10-26-11 Hypertrophy Legs/Abs

Barbell Back Squats - 133x10, 177x10, 221x10, 177x10, 133x10
-Nothing special, just focusing on form.
Hamstring Leg Press - 4PPSx20, 20, 20
One Leg Leg Press - 2PPSx15, 3x15, 3&25x12
Lying Leg Curls - 85x15, 100x12, 115x10, 130x10
Leg Extensions - 100x15, 15, 115x12, 130x10
Seated Calf Raises - 70x100
-Stupid.
Horizontal Leg Press Calf Raises - 220x10, 10, 10
Pulldown Abs *SS* Vacuums - 3 sets

20 Minutes Elliptical Post Workout

[D-NUTZ]

10-28-11 5/3/1 Back/Bis/Abs

Deadlift - 133x6, 6, 221x3, 261x5, 300x5, 339x14
-If Wendler's formula is somewhat accurate, this would put my 1RM around 500 pounds. I haven't came near that since I was about 240 pounds. Hardest set of deads in my life.
Neutral-Grip Pullups - BWx12, -40x10, -70x11, 10
Dumbbell Rows - 70x12, 90x10, 110x8
Dumbbell Hammer Curls - 40x10, 50x8, 60x6
EZ Cable Curls - 70x15, 85x15, 100x12, 115x8
Machine Abs *SS* Vacuums - 3 sets

20 Minutes Treadmill Post Workout

Notes:
-Might have pushed it a little too hard on the deads. Nothing serious, but my lower back is tighter than normal.

[D-NUTZ]

10-29-11 5/3/1 Chest/Shoulders/Traps/Tris

Flat Barbell Press - 45x15, 95x12, 135x8, 145x5, 165x6, 185x11
Standing Barbell Press - 45x12, 95x5, 110x5, 125x8
Incline Dumbbell Press - 60x12, 70x10, 85x6
-How a gym can be missing a single 80 pound DB is beyond me.
PecDeck - 100x15, 125x12, 150x10
Seated Dumbbell Side Raises - 25x12, 12, 10
Rope Face Pulls - 108x20, 120x15, 132x12
Cable Shrugs - 108x20, 120x20
Rope Pressdowns - 60x15, 72x12, 84x10, 96x8

20 Minutes Treadmill

[D-NUTZ]

10-30-11 5/3/1 Legs/Abs

Barbell Back Squats - 133x8, 133x3, 177x1, 187x5, 221x5, 250x10
-Stopped at 10. Bar was slipping down my back and it was causing me to lean too far forward to stop it from falling down more. No reasoning to compromise my lower back again after destroying it during deads the other day. Felt like I would have been good for about 15 or so.
Horizontal Leg Press - 250x15, 280x12, 310(Stack)x10
Freak Ham Blasters - 10, 10, 8
Leg Extensions - 100x15, 130x12, 160x10
Seated Calf Raises - 70x100
-Moving up to 80 next time.
One Leg Standing Calf Raises - BWx10, 10, 10
V-bar Abs *SS* Vacuums - 3 sets

20 Minutes Treadmill

[D-NUTZ]

11-1-11 Hypertrophy Back/Bis

Reverse Grip Barbell Row - 133x15, 177x15, 197x12, 221x10, 241x8
Wide Grip Pullups - BWx10, 8, 6
V-Bar Pulldowns - 100x15, 115x12, 130x10, 145x8 +2 Negs
One Arm Seated Cable Row - 30x15, 50x10, 70x8
Straight Arm Pressdowns - 115x15, 130x12 *DS* 100x10 *DS* 70x12
Barbell Curls - 45x15, 65x15, 85x10, 89x10, 109x6
Incline Dumbbell Curls - 25x12, 30x10, 35x6 + 2 Partials

10 Minute walk to soccer field, 15 minutes soccer, bleed to death, 10 minute walk back

Notes:
-Started that carb backloading diet today. Curious to see if it works or not. I like the fact that I can eat more school food compared to my own food with it.

[D-NUTZ]

Been absent on this site a bit, but I plan on being around more often and getting more media on here for you guys.

12-20-11 Back/Bis/Abs

Wide Grip Pullups - BWx12, BWx10, BWx10, BWx8
-The weight belt has gone missing and I was planning on doing a couple weighted set but I guess not. I should be getting one for Christmas, so I can do them again soon.
Old School Rows - 2PIESx12, 3x12, 4x10, 4+25x8
One Arm Underhand Machine Rows - 50x15, 80x12, 110x10 *DS* 70x12 *DS* 30x25
Reverse Grip Pulldowns - 120x12, 132x10, 144x8 *DS* 108x8 *DS* 72x12
Hypers - BWx15 for 3 sets
-Holy fucking lower-back pump. Never have had one this bad, even on the Super-DMZ.
Incline DB Curls - 25x15, 35x8, 35x6 *DS* 15x10
One Arm Reverse Cable Curls - 20x15, 30x12, 40x10
Straight Bar Cable Curls - 84x12, 96x10 *DS* 60x10
Abs - 1 set

20 Minutes Treadmill
-Decided to start some cardio on my workout days. My cardio is starting to suck during my workouts. I really don't want to do it post workout, but right now its the best time for me to get it in until I get back to school or the one for my house gets here.

Notes:
-Moved pretty quick today and got a lot of good work in.

[D-NUTZ]

Here are some newish pics.

[D-NUTZ]

12-21-11 Chest/Shoulders/Traps/Tris

Incline BB Press - 135x10, 135x5, 185x8, 205x5, 225x2, 135x18
-Felt really strong on these today.
Incline DB Press - 75x12, 85x9, 85x7
Seated Cable Fly - 10KGx15, 14KGx12, 18KGx10
Seated Machine Shoulder Press - 1PPSx15, 2PPSx12, 2&25x8
Seated DB Side Raises - 25x12, 30x10, 30x10
Reverse Cable Fly - 20x25, 30x20, 40x15
BB Shrugs - 225x15, 315x10, 405x5
One Arm Pressdowns - 24x15, 36x12, 36x8
-Done back-to-back-to-back. First two sets were underhand, last set was overhand.

20 Minutes Treadmill

[D-NUTZ]

12-22-11 Legs

BB Front Squats - 135x6, 135x6, 185x5, 225x1, 275x1
-Pretty sure the 275 is a PR.
Leg Press - 400x15, 580x12, 670x12
-First and last sets were wider/higherish stance and 2nd set was a closer/lower stance.
Seated Leg Curls - 100x15, 130x15, 160x12, 190x10
Leg Extensions - 100x15, 140x15, 180x15, 210x13
Seated Calf Raises - 50x105
-This machine is different than the one at my school so I can't do as much weight.
HLP Calf Raises - 180x15, 216x12

20 Minutes Treadmill

Notes:
-Hit it was FHM again, good to have the push from him.
-Skimped out on Abs because I was dead. Meh.

[D-NUTZ]

12-24-11 Back/Bis

Deadlift - 135x8, 135x8, 225x3, 275x1, 295x3, 335x3, 380x7
-Got 368x9 last cycle. Got a video I will post up when its done.
Regular Grip Pulldowns - 132x12, 156x10, 168x8, 180x10
-Got about 6 strict reps with the 180 and then pulled another 4 with some momentum
One Arm Neutral Grip Machine Row - 80x15, 100x12, 120x10
DB Curls - 30x12, 40x10, 55x7
EZ Cable 21's - 50x21, 70x21, 90x21
*SS*
One Arm Cable Reverse Curls - 20x12, 20x12, 20x10

20 Minutes Treadmill

[D-NUTZ]

Camera died right before I finished that 7th rep.

http://www.youtube.com/watch?v=-clT6kVKiM4&feature=youtu.be

[D-NUTZ]

Picture time...

Taken in the morning right upon awakening. Rushed through posing because I was hungry as fuck and still had cardio to do. Lighting was iffy, didn't use flash this time. Weight is 192.8.

11454211454311454411454511454611454711454811454911 4550114551

[D-NUTZ]

114552114553114554

[D-NUTZ]

2-5-12 Back/Bis

45 Minutes Treadmill in the AM

Deads - 133x8, 221x8, 309x8, 353x6
-Nothing overly difficult. Wanted to work on my form since I always seem to tweak something when I do these. Felt perfect today and the 353 felt damn light for not doing these heavy in a few weeks.
Underhand BB Rows - 133x12, 179x12, 221x8, 221x8
V-bar Pulldowns - 115x12, 145x12, 175x8, 175x6
Straight Arm Pressdowns - 40x15, 50x12, 50x12
-These never felt better.q
Overhand Chest Supported Row - 1PPSx12, 1+25x10, 1+35x8, 1PPSx12
Hypers - BWx15 for 3 sets

EZ Curls - 40x12, 60x12, 80x10, 100x6
Seated DB Curls - 20x12, 30x10, 40x8
BB Reverse Wrist Curls *SS* BB Wrist Curls - 2 sets

Notes:
-Need to get back to the retarded volume I used to do when I made the most progress, especially for my back. I noticed in the pics from the other day that my back doesn't look as good as it did back in the summer. Today was a step in the right direction.

[Shadow]

Good work, Nutz. lol

[Shadow]

that post was mostly so I would be subscribed to this by responding, haha

[D-NUTZ]

Good work, Nutz. lol


that post was mostly so I would be subscribed to this by responding, haha

Haha, thankssssss.

[D-NUTZ]

2-6-12 Shoulders/Traps

45 Minutes Treadmill in the AM

Seated DB Press - 40x15, 50x12, 60x12, 70x8, 80x7
Seated DB Side Raises - 20x12, 30x10, 30x10, 35x8
Seated DB Rear Raises - 25x12, 30x12, 30x12, 35x10
BB Front Raises - 45x12, 55x12, 65x10
Cable Upright Row - 100x15, 130x12, 145x10
Reverse PecDeck - 55x15, 65x15, 75x10
Machine Shoulder Press - 100x15, 130x12

EZ Cable Shrugs - 250(Stack)x15, 250x15, 250x12, 250x12
-Alternated Front Shrugs and BTB Shrugs

Notes:
-Never get a pump when I train shoulders..I changed that today. Did all of this in a little more than a hour.

[swingslammer]

Good to see you are keeping it off and still making progress. Keep going.....for the next 40 years or so!

[D-NUTZ]

Good to see you are keeping it off and still making progress. Keep going.....for the next 40 years or so!

For sure. Thanks.

2-7-12 Legs

45 Minutes Treadmill in the AM

BB Back Squat - 133x12, 179x10, 221x8, 275x8, 221x10, 221x10, 179x12, 179x12
Lying Leg Curls - 85x12, 100x12, 115x12, 130x12, 145x10, 160x8
Leg Extensions - 70x12, 100x12, 130x12, 145x12, 160x10

Seated Calf Raises - 90x25, 115x20, 135x15, 135x15, 135x15
Leg Press Calf Raises - 4PPSx15 for 3 sets

Notes:
-Didn't go too heavy on squats today, I had a basketball game last night so I was somewhat worn out.

[Shadow]

What's with those weird ass numbers?

[D-NUTZ]

What's with those weird ass numbers?

Bumper plates at the college gym are in KGs.

[D-NUTZ]

2-8-12 Chest/Tris

45 Minutes Treadmill in the AM

Incline DB Press - 45x15, 60x12, 75x12, 80x8, 80x7, 65x10
-Didn't feel like trying to maneuver heavy DB's around all the bros in the gym today so I stuck with the 80's and really slowed my tempo.
Incline DB Fly - 35x12, 40x12, 40x12
Machine Chest Press - 115x15, 145x15, 175x12, 205x8
Cable Crossovers - 2 sets each of high, middle, low
Dips - BWx15 for 3 sets

Reverse Grip Pressdowns - 55x15, 85x15, 115x12

[Mr.Bones]

how old are u

[D-NUTZ]

how old are u

19.

[Mr.Bones]

Damn you are young, keep it going. I started when I was 18. You as well?

[D-NUTZ]

Damn you are young, keep it going. I started when I was 18. You as well?

I have been training since about 17.5, but didn't get serious until a little after I turned 18.

[D-NUTZ]

2-10-12 Back/Bis

45 Minutes Cardio in the AM

Wide Grip Pullups - BWx12, BWx12, BWx10, BWx10
Overhand BB Rows - 133x12, 179x12, 199x10, 221x10, 241x8 *DS* 179x10 *DS* 133x12
Old School Rows - 2x12, 3x12, 4x8, 4x8
Reverse Grip Pulldowns - 115x15, 145x10, 145x10, 160x8 *DS* 130x6 *DS* 100x10
Rope Seated Cable Row - 60x15 for 3 sets
DB Curls - 30x12, 40x10, 45x6 *DS* 25x10 *DS* 15x15
EZ Preacher Reverse Curls - 20x15, 40x8, 40x12, 40x12
-Last two sets were just plain old standing reverse curls. The preacher benches sucks because they aren't adjustable. I don't know why the school has a fascination with things that aren't adjustable. The leg presses are the same way.
One Arm Cable Curls - 25x15, 40x12, 55x8

Notes:
-Fucking awesome one today. No crazy weights, but everything felt amazing. Good squeezes and stretches.
-Weight is fucked up. It was a little up this morning, but I haven't shit in a few days. Last time this happened, I lost like 2 pounds overnight. I took a huge one earlier today so I will weigh again tomorrow before I make any changes to my diet.

[D-NUTZ]

2-11-12 Shoulders/Traps

45 Minutes Cardio in the AM

Seated BB Press - 45x15, 95x12, 115x10, 135x8, 155x4 *DS* 115x8 *DS*95x8
One Arm Cable Side Raises - 15x12, 25x10, 30x8
DB Side Raises - 20x15, 30x12, 40x10 *DS* 30x8 *DS* 20x8 *DS* 10x10
Seated DB Rear Raises - 20x15, 30x12m 35x10 *DS* 25x10 *DS* 15x15
DB Rear Delt Kickbacks - 15x15, 25x15, 35x12, 45x8 *DS* 30x8 *DS* 15x15
-Saw these in a MD video. Link below. New favorite rear delt movement.
Machine Side Raises - 40x12, 30x15, 35x15
Seated DB Press - 55x10, 65x6 *DS* 40x8

DB Shrugs - 100x12, 110x10 for 3 sets
BB Shrugs - 135x20, 225x20
-10 front and 10 BTB each set.

Starts at about 1:19. It is the second movement of the rear delt super-set.
http://mdtv.musculardevelopment.com/...shoulders.html (http://mdtv.musculardevelopment.com/trenches/4280-team-mds-antoine-vaillant-bangin-shoulders.html)

[D-NUTZ]

2-12-12 Legs

45 Minutes Treadmill in the AM

BB Back Squats - 133x12, 179x10, 221x10, 275x6, 315x6 *DS* 221x8 *DS* 133x15
BB SLDL - 133x12, 179x10 for 3 sets
Leg Press - 4PPSx15, 6PPSx15, 7PPSx15, 7PPSx12
-Last set was a little more of a hamstring focused foot placement.
Single Leg Curls - 25x12, 25x12, 25x12, 40x8
-First two sets were standing then I switched to lying because I couldn't rig up the leg extension machine to do standing like I can back home.
Single Leg Extensions - 40x12, 50x12, 60x10

Seated Calf Raises - 90x25 for 3 sets
Smith Calf Raises - 135x15, 185x12, 185x10

Notes:
-Fuck I was tired today; the workout took a little longer than I would of liked. The squat dropset took a lot out of me.

[D-NUTZ]

2-13-12 Chest/Tris

45 Minutes Cardio in the AM

Incline DB Press - 40x12, 60x12, 75x12, 90x8, 90x4 *DS* 60x8
Incline DB Fly - 35x12, 45x10 for 3 sets
-One notch higher than when I did my presses.
Flat BB Press - 135x12, 185x10, 205x4 *DS* 135x10
PecDeck - 60x15, 70x12, 70x10, 70x10 *DS* 55x6 *DS* 40x8 *DS* 25x15

Flat EZ Skullcrushers - 70x12, 90x8, 100x6
-Haven't done these in months. They felt good and my numbers surprised me a little.
Rope Pressdowns - 55x15, 70x15, 85x12, 100x8 *DS* 70x8 *DS* 40x15

Notes:
-Solid one today, still running off of my cheat meal high.

[D-NUTZ]

2-15-12 Back/Bis

45 Minutes Treadmill in the AM

Deads - 133x8, 221x8, 309x8, 353x6, 407x4, 221x10
-Last set was done "Dorian Style".
Reverse Grip Pullups - BWx10, BWx8, BWx8
Regular Grip Pulldowns - 115x15, 130x12, 145x10 *DS* 100x10 *DS* 55x20
V-bar Seated Cable Row - 80x12, 100x12, 120x10 *DS* 80x12 *RP* 80x8
Straight Arm Pulldowns - 70x15, 85x15, 100x12, 100x10

BB Curls - 45x15, 65x12, 75x10, 89x8
Seated Hammer Curls - 25x15, 40x8, 40x8 *DS* 20x12

[D-NUTZ]

About 2.5 months apart. Pics in flattering light from my dorm NOT taken first thing in the morning. These variables make a load of difference n pictures..First two are from December 2, second two are from today.

114857114858114859114860

[D-NUTZ]

2-16-12 Shoulders/Traps

45 Minutes Cardio in the AM

Seated DB Press - 40x12, 45x12, 60x9, 65x8, 75x7, 60x7 *DS* 45x8 *DS* 30x10
-Every set besides the 75's were done with the back of the bench straight up and down. On the 65x9, my left shoulder gave out; not in a bad/injury way, but I lost tightness and had to drop the dumbbells.
One Arm DB Side Raises - 30x12, 35x10, 40x10, 40x10 *DS* 25x10
BB Upright Rows - 89x12, 99x10, 109x10 *DS* 89x12
DB Rear Delt Kickbacks - 25x15, 30x12, 35x10, 35x10
Rope Facepulls - 50x15, 80x12, 80x10 *DS* 60x10 *DS* 40x15 *DS* 20x30

BB Shrugs - 133x15, 221x12, 265x10
DB Shrugs - 70x12, 80x10, 80x10
-Shrugs were hard as fuck today. My lower back is so sore from the deads, it was hard to stabilize myself even with a belt.

[D-NUTZ]

2-17-12 Legs

45 Minutes Cardio in the AM

Leg Press - 200x15, 400x15, 490x15, 670x12, 760x10, 850x10 *DS* 670x12 *DS* 490x15
BB Back Squats - 135x12, 185x10, 225x8, 275x8
Ham Blasters - 12, 12, 12
Seated Leg Curls - 120x15, 140x12, 160x10
Leg Extensions - 100x15, 120x15, 140x15
Walking Lunges - BWx15, BWx15

Seated Calf Raises - 90x25 *RP* 25 *RP* 20 *RP* 15
Horizontal Leg Press Calf Raises - 180x15, 240x15, 300x10

Notes:
-Straight killed it. Energy-wise, I was dead by the time I did squats, but I stayed strong strength-wise.
-Curios to see how having a leg day tonight will affect my leg detail in my progress pictures tomorrow morning.

[Gerb]

You got a nice front dbl and some nasty quads, keep killing it!

[D-NUTZ]

You got a nice front dbl and some nasty quads, keep killing it!

Thanks man, I will!

[D-NUTZ]

Weight is 189.8 this morning, down 1.4 from last week. Finally figured out how to get decent lighting in my room without having to use a flash; not flattering by any means, but it definitely gives me a pretty true view at what I look like. Hard as fuck to squeeze my legs since I hit them pretty hard yesterday and they are sore. Now I see why people stop training legs 7-10 days out from a show.

Comparing these to the ones from the other day is total mind-fuck; I just have to keep telling myself that the conditions of the pictures are totally different (time of day, lighting, location etc.). The ones I take first thing in the morning like these are my "official" progress pictures and the ones I gauge my progress by.

11493611493711493811493911494011494111494211494311 4944114945

[D-NUTZ]

114946114947114948

[squatilupuke]

Nice numbers man. It's a real motivating kick in my ass seeing other people making such awesome progress.

[D-NUTZ]

Nice numbers man. It's a real motivating kick in my ass seeing other people making such awesome progress.

Thanks man!

2-18-12 Chest/Tris

45 Minutes Treadmill in the AM

Flat DB Press - 45x12, 60x12, 75x12, 90x8, 100x5 *DS* 70x8 *DS* 45x12
Incline Machine Press - 80x12, 100x10, 80x10, 80x10
-Last two sets were done with a neutral grip.
Flat DB Fly - 45x10, 45x10, 45x10 *DS* 25x12
Cable Chest Press - 14kgx12, 18x8, 16x10
Low Cable Crossovers - 36x15, 48x12, 48x8 *DS* 24x12 *RP* 24x10

BB CGBP - 135x9, 155x7, 165x6 *DS* 135x4
-LOLWEAK
Cable Kickbacks - 20x15, 30x10, 30x10
Dips - BWx10, BWx8, BWx8

[D-NUTZ]

2-20-12 Back/Bis

45 Minutes Treadmill in the AM

Wide Grip Pullups - BWx10, BWx10, BWx10, -55x15
Underhand BB Rows - 133x15, 179x15, 221x12, 265x8 *DS* 221x8 *DS* 133x15
-Done more upright like I normally do (Yates style).
Overhand BB Rows - 133x15, 179x10, 199x8
-Did these a little more bent over, with a wider grip, and pulling higher up on my midsection.
V-bar Pulldowns - 115x15, 145x12, 175x10, 190x6 *DS* 130x10 *DS* 70x15
One Arm Neutral Grip Chest Supported Row - 1+25x12, 2x10, 2+25x8
Hypers - BWx15, +22x15, +44x12

DB Curls - 35x12, 40x10, 45x8, 50x5 *DS* 30x10
Reverse BB Curls - 45x12, 55x10, 65x8

[Gerb]

Nice rowing! What does DS mean?

[D-NUTZ]

Nice rowing! What does DS mean?

Thanks! I means drop set.

[Gerb]

ah, got it

[D-NUTZ]

2-21-12 Shoulders/Traps

45 Minutes Cardio in the AM

Seated DB Press - 45x15, 55x12, 65x12, 75x10, 85x4 *DS* 65x8 *DS* 45x12
-Killed myself on the first rep of the 85's. I thought I could kick it up easy because the 75's felt light, but man I was I wrong.
Seated DB Side Raises - 25x12, 30x12, 35x10, 40x10 *DS* 30x12 *DS* 20x15
Seated DB Rear Raises - 20x15, 30x15, 35x12 *DS* 25x12 *DS* 15x12
DB Rear Delt Kickbacks - 30x15, 40x12, 40x12
DB Front Raises - 30x10, 40x8, 40x8
Cable Side Raises - 25x12 for 3 sets

BB Shrugs - 221x15, 265x12, 309x10, 309x8
DB Shrugs - 105x10 for 3 sets
-Was going to go cable shrugs instead of DB, but there were volleyball chicks doing good-mornings, squats, and power cleans in spandex. The cables can wait until next time.

[D-NUTZ]

2-22-12 Legs

45 Minutes Treadmill in the AM

Leg Press - 3PPSx15, 5PPSx15, 7PPSx15, 9PPSx12, 10PPSx10, 10PPS+50x10
Only 10 plates fit on the sled but I was able to wedge a couple 25's on the machine. Probably can still figure out a way to add more weight.
BB Back Squats - 189x12, 226x10, 275x10 *DS* 133x20
Lying Leg Curls - 115x15, 130x12, 145x10, 160x8 *DS* 115x5 *DS* 70x8
Leg Extensions - 115x15, 115x15, 145x12 *DS* 100x8 *DS* 55x10
Smith SLDL - 135x12 for 3 sets

Seated Calf Raise - 115x20, 135x15, 180x10 *DS* 90x25
Horizontal Leg Press Calf Raises - 160x12, 160x12 *DS* 130x12 *DS* 100x12

[D-NUTZ]

2-23-12 Chest/Tris

45 Minutes Treadmill in the AM

Incline DB Press - 45x15, 60x12, 75x8, 85x8, 70x10, 70x10
-Did these a notch higher than normal.
Incline BB Press - 133x12, 153x10, 179x5 *DS* 133x8 *DS* 89x13
PecDeck - 60x15, 70x12, 80x10, 80x8 *DS* 40x15
Incline Cable Fly - 25x15, 40x12, 40x10, 40x8
Seated Chest Press - 115x12, 130x12, 160x10, 175x8 *DS* 130x6 *DS* 85x12

Seated DB Extensions - 60x12, 70x10, 80x7, 80x5 *DS* 50x8
Overhand Pressdowns - 40x15, 60x12, 80x8 *DS* 60x8 *DS* 40x15 *DS* 30x20
-Did these with the cable station that has a back-pad and you are facing away from the weight stack.

[D-NUTZ]

2-25-12 Back/Bis

45 Minutes Cardio in the AM

Regular Pullups - BWx10, +25x8, +45x6, BWx12, BWx10
Rack Deads - 221x12, 309x10, 397x3, 397x3
-Pins were set so the bar rested right where I would stop going down on a dorian style deadlift; a few inches below the knee. First set of 397 was with no belt, 2nd set was with one.
Old School Rows - 2x12, 3x12, 4x10, 5x6 *DS* 3x8 *DS* 2x10
V-bar Pulldowns - 130x12, 145x10, 160x8, 160x8 *DS* 130x6 *DS* 100x10
Straight Arm Pressdowns - 40x15, 50x15, 60x8 *DS* 40x12
-Wasn't really feeling these today.
DB Rows - 70x12, 70x10

EZ Curls - 70x12, 90x8, 90x7
Incline DB Curls - 20x12, 20x12, 25x10 *DS* 15x12
One Arm Cable Preacher Curls - 25x15, 40x12
-Wasn't feeling these either, but I almost never feel preacher movements so I am not surprised.
One Arm Reverse Cable Curls - 40x10 *DS* 25x10
-This set was done pretty much RIGHT after the last set of the preachers.

Notes:
-Made some diet changes...

Weight was only down .4 this morning to 189.4 pounds. Still moving in the right direction, but not as fast as I would like. Lowered my calories by a little more than 100kcals. Still kept the refeed because I believe it is essential since I only take in 75g of carbs most of the time.

New macros..

Weight Training Days:
Calories – 2272kcal
Protein – 223g = 892kcal
Fat – 120g = 1080kcal
Carbs – 75g = 300kcal

Cardio Only Days:
Calories – 2072kcals
Protein – 223g = 892kcal
Fat – 120g – 1080kcal
Carbs – 25g – 100kcal

Refeed once each Saturday, low-fat carbs for one hour.

[D-NUTZ]

2-26-12 Shoulders/Traps

45 Minutes Cardio in the AM

Standing BB Press - 45x15, 89x12, 109x10, 133x5, 109x8, 89x10 *DS* 45x15
-I didn't like the way 133 felt so I dropped down and hit some reps.
DB Front Raises - 35x12, 40x10, 45x8
BB Upright Row - 89x15, 109x12, 129x10 *DS* 109x12
DB Side Raises - 20x15, 30x12, 40x10, 50x8 *DS* 40x8 *DS* 30x8 *DS* 20x8 *DS* 10x15
-By no means were all of my reps full ROM. A lot of partials.
One Arm Cable Rear Raises - 25x15, 40x12, 40x12 *DS* 25x10
Reverse PecDeck - 55x15, 65x15, 75x10, 75x10 *DS* 60 *DS* 45 *DS* 30
Seated Smith Press - 95x15, 115x15, 135x12
-Nothing too intense here, just something to finish of my delts and get some more blood in there. A few reps short of failure.

Cable Shrugs - 100x15, 130x15, 160x10
BTB BB Shrugs - 221x15, 265x12

[D-NUTZ]

2-27-12 Legs

45 Minutes Cardio in the AM

Leg Press - 4PPSx12, 6PPSx12, 8PPSx12, 10PPSx12, 10+100x8 *DS* 7x12 *DS* 5x15
-I still think I can add a little more weight to the sled if I get creative. Once that happens, its time to start finding volleyball chicks.
Hamstring Leg Press - 4PPSx15, 5PPSx15, 6PPSx10, 6PPSx10
-It seems 5PPS is my sweet spot on these; the 6PPS put too much focus on my quads but I was too lazy to take the plates off since I have to squeeze myself between shit to get to the plates on the machine.
Smith Squats - 135x12, 225x8, 275x6
-Meh, not the same as normal squats, but I was able to put my feet out in front of my a little more than normal.
Lying Leg Curls - 130x12, 145x10, 160x8, 160x8
Leg Extensions - 115x12, 145x12, 175x10
Lunges - 45x12 *DS* BWx20
-The 45 set was holding two 45 pound DBs and the reps are per leg on both sets.

Seated Calf Raises - 90x30, 135x20, 180x10, 205x6 *DS* 135x15 *DS* 90x20
One Leg Standing Calf Raises - BWx12, BWx10, BWx15

Notes:
-I really wanted to squat heavy today, but a rack didn't open up the entire fucking time I was in the weight-room today. I would ask to work in with someone.."Naw bro, we are trying to keep out rest times short."

[D-NUTZ]

2-28-12 Chest/Tris

45 Minutes Cardio in the AM

Incline DB Press - 45x15, 60x12, 70x12, 80x9, 85x6, 85x5
Incline DB Fly - 30x15, 40x12, 50x8 *DS* 30x8, 40x10 *DS* 20x10
-One notch higher than the presses.
Flat BB Press - 135x12, 179x10, 199x6, 133x8
Dips - BWx10 for 4 sets
Cable Crossovers - 2 low, 2 middle, 2 high

Smith CGBP - 135x12, 165x6, 165x5 *DS* 135x5 *DS* 95x15
-Not much stronger than with a barbell, but I felt a lot more triceps since I didn't have to stabilize it.
Backrest Rope Pressdowns - 50x10, 40x10, 30x12
Underhand Pressdowns - 70x15, 85x12, 100x10

[D-NUTZ]

3-1-12 Back/Bis

45 Minutes Cardio in the AM

Wide Grip Pullups - BWx10, BWx8, +25x8, BWx10
Underhand BB Row - 179x12, 199x12, 221x10, 241x8, 265x6
Underhand Pulldowns - 130x12, 160x10, 160x10, 160x10 *DS* 100x12
V-bar Seated Cable Row - 80x15, 90x12, 90x12, 100x10
Deadlift - 265x6, 309x3, 353x3, 397x1, 417x1

DB Curls - 35x10, 40x8, 45x6 *DS* 25x12
Pinwheel Curls - 45x8, 50x8, 55x6

[D-NUTZ]

3/2/12 Shoulders/Traps.

45 Minutes Cardio in the AM

Seated BB Press - 45x??, 95x12, 115x10, 135x8, 155x5, 115x9
Hammer Stength BTN Press - 1PPSx15, 2x6, 2x5, 1&25x10
-worked in with some huge dude who really pushed me.
Machine Side Raises - lots and lots of sets
-Best machine ever. I wanna steal it.
BB Upright Row - 3 sets
Seated Db Rear Raises *ss* DB Rear Delt Kickback - 3 sets
Db Front Raises - 2 sets
Seated Machine Shrugs - I don't know
HS Shoulder Press 1PPSx20, 1x12




3-3-12 Legs

45 Minutes Cardio in the AM

BB Squats - Worked up to 315x5
-Surprised with these since I was on my feet all day at the expo.
Hacks - 3 sets of 15, 12, 12
Standing Leg Curls - 3 sets of 15, 12, 10
Seated Leg Curls - 3 sets of 12, 10, 10
Lying Leg Press - 3 sets of 15, 15, 12
-This machine had you lying horizontally on your back. Felt like a hack squat but with a little more hams.
Leg Extensions - 3 sets of 15

Seated Calf Raises - 2 sets
Rotary Calf Raises - 3 sets
Standing Calf Raises - 3 sets

Power Squat Machine - 2 sets of 15, 12




3-5-12 Chest/Tris

45 Minutes Cardio in the AM

Flat BB Press - 135x12, 185x10, 205x3, 225x5, 205x6, 185x10
-Last rep or two for some sets had some assistance.
Incline DB Press - 85x6, 85x7, 75x10
Incline DB Fly - 35x15, 45x12, 45x12
-Threw in some burnout presses at the end of the last set.
Dips - BWx12, BWx12, BWx11
Seated Chest Press - 120x6 *DS* ??x??, 100x6 *DS* ??x??
PecDeck - 125x15, 150x10, two more sets but I don't remember anything besides that the last set I did a drop.

Seated DB Extension - 55x15, 65x10, 75x8, 75x6
Lat Pulldown Pressdowns - 3 sets i think, last set drop

Pushups - 1 set to failure

Notes:
-Been really lazy with logging my workouts the past few times, bear with me.

[D-NUTZ]

3/8/12 Shoulders/Traps

40 Minutes Cardio in the AM

Seated DB Press - 35x20, 50x12, 60x12, 70x10, 75x6, 60x8
Cable Front Raises - 3 sets of 12-8
Seated DB Side Raises - 5 sets of 15-8
Cable Upright Row - 4 sets of 15-10
DB Rear Delt Kickback - 5 sets of 15-8
Cross Cable Pulls - 4 sets of 20-8

Machine Shrugs - 3 sets of 15-10
BTB BB Shrugs - 4 sets of 15-8

20 Minutes Cardio Post Workout

[D-NUTZ]

3-9-12 Legs

40 Minutes Cardio in the AM

BB Back Squats - 135x10, 185x10, 225x8, 275x5, 315x2, 335x2, 225x10, 185x12
Leg Press - 400x12 for 3 sets
Seated Leg Curls - 3 sets of 12
Leg Extension - 3 sets of 12
Calf Circuit - One time through, no rest.
-Seated Calf - 90x50, Standing Calf - BWx50, Seated Calf - 90x25, Horizontal Leg Press Calf - 180x25, Seated Calf - 90x15, Donkey Calf - BWx15, Seated Calf - 90x12, One Leg Standing Calf - BWx10

20 Minutes Cardio Post Workout

[D-NUTZ]

3-12-12 Shoulders

40 Minutes Cardio in the AM

Standing BB Press - 45x20, 89x12, 109x10, 119x8, 119x6, 89x8
BB Front Raises - 45x12, 65x10, 75x8, 75x8
One Arm DB Side Raises - 30x12, 40x10, 40x10, 40x8
Seated DB Rear Raises - 30x12, 30x12, 35x10, 35x8
Reverse PecDeck - 40x20, 55x15, 70x10, 75x8
Machine Shoulder Press (Back Handles) - 40x10 (Single Arm), 100x15, 115x6, 100x8, 85x10

20 Minutes Cardio Post Workout

Notes:
-Changed up the diet to a more carb cycling approach with lower fats (~60-65g). Today is a high day (~250g).

[D-NUTZ]

3-13-12 Back

40 Minutes Cardio in the AM

Wide Grip Pullups - BWx12, BWx12, BWx10, +25x8
Overhand BB Rows - 133x12, 179x12, 199x10, 221x10, 241x8
Old School Rows - 2x12, 3x12, 4x10, 4+25x8
V-bar Pulldowns - 115x15, 130x12, 145x10, 160x10
Underhand Seated Cable Row - 60x16, 80x12, 100x10, 100x8
Hypers - BWx15, 110x8, 110x8

20 Minutes Cardio Post Workout

Notes:
-Medium carb day today (~150g).

[bushmaster]

Hows the carb cycling feeling? You notice an increase in energy and fullness?

[D-NUTZ]

Hows the carb cycling feeling? You notice an increase in energy and fullness?

Going great. Energy was already pretty good before I started, but the fullness is great. It is giving me the illusion of looking leaner and I feel better in the gym.

I never thought I was "flat" before this, but now that I have some carbs in me and see how I look with some fullness, I can look back and see how flat I really was.

[D-NUTZ]

3-14-12 Chest

40 Minutes Cardio in the AM

Incline DB Press - 40x15, 55x12, 70x12, 85x8, 85x6, 70x7
Flat BB Press - 135x12, 165x10, 185x8
PecDeck - 70x12, 70x10, 70x10
Dips - BWx12, BWx12, BWx10, BWx9
Low Cable Crossover - 40x15, 40x15, 40x12, 40x12
Pushups - 1 set to failure

20 Minutes Cardio Post Workout

Notes:
-Low carb day today (~50g).

[swingslammer]

Hey, I clicked all the way back to the first page to see just how far you have come.......DAMN. Keep going, looking good.

[D-NUTZ]

Hey, I clicked all the way back to the first page to see just how far you have come.......DAMN. Keep going, looking good.

Thanks man, just wait until I post up some new pics. I am so close to getting to a good place to start my gaining phase.

[D-NUTZ]

3-15-12 Hams/Calves/Traps

40 Minutes Cardio in the AM

Lying Leg Curls - 70x15, 100x12, 130x12, 160x10, 175x6
BB SLDL - 133x12, 179x12, 221x10, 265x8, 309x6, 221x10
-Wasn't feeling any lower-back on these so I decided to push it a little and go heavy.
GHR - BWx12, BWx10, BWx10, BWx8
Hip Abduction and Extensions - 2 sets each

Seated Calf Raises - 90x25, 135x15, 180x10, 180x10, 135x12, 90x15, 90x15
-These felt fucking awesome today.
Leg Press Calf Raises - 6PPSx10, 6PPSx10, 6PPSx10

BB Shrugs - 221x15, 265x12, 309x10, 309x10
BB Upright Row - 89x12, 89x12, 109x10, 45x30
-First 3 sets were a close grip. Last set was 5 different grips for 6 reps each: Close, Medium, Wide, Wider, Close

20 Minutes Cardio Post Workout

Notre:
-High carbs today (~250g), o nom nom nom.

[D-NUTZ]

3-16-12 Arms

40 Minutes Cardio in the AM

Seated DB Extension - 45x15, 60x12, 80x10, 90x6, 75x8
BB CGBP - 133x12, 179x8, 199x5, 133x10
One Arm Underhand Pressdowns - 40x15, 55x8, 40x10
Wide Overhand Pressdowns - 85x15, 115x15, 145x10, 160x7 *DS* 85x10

DB Curls - 25x15, 40x10, 40x10, 30x12
BB Curls - 45x15, 65x12, 65x10
EZ Cable Curls - 85x15, 100x10, 115x8 *DS* 70x10
Rope Cable Curls - 70x15, 85x12, 100x10 *DS* 45x5 (Single Arm)

20 Minutes Cardio Post Workout

Notes:
-Medium carbs today (150g)
-Probably did a little too much, but I needed to get my head on straight.

[lastson]

Nice workout D... Keep hitting it hard, your kicking some ass...

Last

[D-NUTZ]

Nice workout D... Keep hitting it hard, your kicking some ass...

Last

Thanks, definitely will do!

[D-NUTZ]

3-17-12 Quads

40 Minutes Cardio in the AM

Leg Press - 4PPSx15, 6PPSx15, 8PPSx15, 10PPSx12, 10PPSx10
BB Back Squat - 133x15, 179x15, 221x12, 265x8
Single Leg Extensions - 40x15, 50x15, 60x12, 130x12 (Both Legs)
Hips Adduction and Flexions - 2 sets each

20 Minutes Cardio Post Workout

Notes:
-Low carbs today (50g). Feeling kind of meh.

[D-NUTZ]

Some quick pics I just took a couple hours after my quad workout, weight was 187.8 this morning. Some poses I look better than last time, others I look the same. Could all be lighting related, could be the low carb day today, or it could just be the way I posed, I don't know and I don't care since these aren't my "offical" ones. Going to get a new set of "official" pictures next time I get home from school in a week or two.

116634116635116636116637116638116639116640116641

[D-NUTZ]

3-18-12 Off

40 Minutes Cardio in the AM

20 Minutes Cardio in the Afternoon

Notes:
-No carbs today.

[D-NUTZ]

3-19-12 Shoulders

40 Minutes Cardio in the AM

Seated DB Press - 30x20, 45x15, 60x12, 70x10, 75x7, 60x10
DB Front Raises - 30x12, 35x10, 40x8
Seated DB Side Raises - 25x15, 30x12, 35x10, 35x10, 20x20, 20x20
DB Rear Delt Kickbacks - 30x15, 40x12, 40x12, 40x10
Rope Facepulls - 85x15, 115x15, 130x12, 145x12, 115x20
Machine Shoulder Press - 115x15, 130x10, 130x10

20 Minutes Cardio Post Workout

Notes:
-Weight was 187 this morning, down from 188.2 last week.
-High carbs today (284g).

[D-NUTZ]

3-20-12 Back

40 Minutes Cardio in the AM

Deadlift - 133x8, 221x8, 309x6, 309x, 353x5, 353x5, 373x5
Regular Grip Pullups - BWx8, BWx8, BWx8
Underhand Pulldowns - 130x12, 145x12, 160x10, 160x8
Overhand Smith Row - 135x12, 135x12, 185x12, 225x10, 135x15
V-bar Seated Cable Row - 80x15, 100x12, 100x12

117145117146117147

[D-NUTZ]

3-21-12 Chest

40 Minutes Treadmill in the AM

Flat DB Press - 45x20, 70x12, 90x8, 90x5, 70x10, 70x8
Incline DB Fly - 35x15, 40x12, 40x12, 45x10
Flat Cable Fly - 25x20, 40x15, 55x10, 55x8
-Holy crap these were fucking awesome.
Incline Smith Press - 135x15, 135x12, 135x10
Dips - -70x15, -55x12, -55x12
-Did these assisted so I could go a little more controlled and lean over more.

[D-NUTZ]

3-22-12 Hams/Calves/Traps

40 Minutes Cardio in the AM

Hamstring Leg Press - 2PPSx20, 4x15, 6x15, 7x15, 8x10, 6x15
GHR - BWx12, BWx10, BWx10, BWx10
Single Leg Lying Leg Curls - 25x12, 40x12, 55x10, 130x10(Both), 130x8(Both)
Hips Abduction and Extension - 2 sets of each

Seated Calf Raises - 135x15, 135x15, 135x15. 90x20
Smith Calf Raises - 135x15, 185x15, 205x12, 225x10, 135x15

Machine Shrugs - 220x15, 250x15, 260(Stack)x12, 285(Stack+25)x10
BTB BB Shrugs - 221x12, 265x10, 265x12 (Front)

[D-NUTZ]

3-23-12 Arms

35 Minutes Cardio in the AM

Flat EZ Skullcrushers - 70x15, 90x10, 90x8, 70x12
Back Supported Overhand Pressdown - 50x15, 70x12, 80x8, 50x15
Cable Kickbacks - 25x15, 25x15, 25x15

BB Curls - 45x15, 65x12, 89x8, 89x8, 65x10
Incline DB Curls - 25x12, 25x10, 25x10
DB Spider Hammer Curls - 30x15, 35x12, 40x10

Underhand Pressdowns *SS* EZ Cable Curls - 15, 20

[lastson]

3-23-12 Arms

35 Minutes Cardio in the AM

Flat EZ Skullcrushers - 70x15, 90x10, 90x8, 70x12
Back Supported Overhand Pressdown - 50x15, 70x12, 80x8, 50x15
Cable Kickbacks - 25x15, 25x15, 25x15

BB Curls - 45x15, 65x12, 89x8, 89x8, 65x10
Incline DB Curls - 25x12, 25x10, 25x10
DB Spider Hammer Curls - 30x15, 35x12, 40x10

Underhand Pressdowns *SS* EZ Cable Curls - 15, 20


So how are you liking the separate arm day ?

Training and pics are looking good, keep working hard...

Last

[D-NUTZ]

So how are you liking the separate arm day ?

Training and pics are looking good, keep working hard...

Last

Thanks Last..

I love it lol, in and out pretty quick and it lets me put focus on my tris which really need the work.

[D-NUTZ]

3-24-12 Quads

30 Minutes cardio in the AM

BB Back Squats - 45x15, 133x12, 179x12, 221x10, 265x8, 309x5, 179x12
Leg Press - 5PPSx20, 6PPSx20, 7PPSx20
Leg Extensions - 100x15, 115x12, 130x10, 100x15
Hip Adduction and Flexion - 2 sets each

Notes:
-Weight was 184.8 this morning, down from 187.6 on Tuesday. Dropping too fast I think, see below.
-Kind of shitty today. Cheat time I guess. Usually I feel flat most of the day and then it goes away after I lift, but I never got that fullness/pump today while training quads, and it took me forever to really get a feel for a movement. Vascularity just wasn't there like normal either. I went in expecting to have a killer workout since I have really lowered my cardio since last time I hit quads, but I felt worse then normal. I have been trying to go as long as possible without a cheat and it seems like 3 weeks was my limit this time.

[D-NUTZ]

3-26-12 Shoulders/Traps

30 Minutes Cardio in the AM

Seated Smith Press - 4 sets, last set drop.
-Worked up to 185x8
Cable Side Raise - 3 sets, last set drop.
Rope Face Pulls - 4 sets, last set double drop.
DB Front Raise - 3 sets.
BB Upright Row - 2 sets wide, 2 sets close.
DB Shrugs – 4 sets.

[D-NUTZ]

3-27-12 Back

Reverse Grip Pullups - 4 sets
T-bar Rows - 4 sets, last set double drop
-Worked up to 4 plates for 8
DB Rows - 3 sets
Regular Pulldowns - 4 sets, last set double drop
Rack Deadlift - 3 sets
-last set was 309x10

[D-NUTZ]

3-29-12 Chest

Flat BB Press - 4 sets
-Best set was 205x6. Weak.
Incline DB Press - 3 sets, last set drop.
-Heaviest set was 70x8
PecDeck - 3 sets, last set double drop
Seated Machine Press - 4 sets, last set drop
Incline Cable Fly - 4 sets

Notes:
-Weak today (just like everyday though), but everything still felt good.

[cook]

Nothing wrong with those weights.Looks like you`re working hard.

[lastson]

3-29-12 Chest
Notes:
-Weak today (just like everyday though), but everything still felt good.


Your weights don't look bad... and what difference does it make? If your pushing yourself each workout that's all that counts.. the weights will go up...

Keep it up, your doing great
Last

[D-NUTZ]

Nothing wrong with those weights.Looks like you`re working hard.


Your weights don't look bad... and what difference does it make? If your pushing yourself each workout that's all that counts.. the weights will go up...

Keep it up, your doing great
Last

Thanks guys. I think my problem is that in my mind, I should still be as strong as I was when I was fatter.

But like you guys said, hard work is all that matter. I just have to keep telling myself that the weights are relative and pound-for-pound, I am twice as strong as when I was large.

[D-NUTZ]

Hit arms Friday...nothing to write about.


4-1-12 Legs

BB Back Squats - 45x15, 133x12, 133x12, 179x12, 221x10, 221x8, 275x5, 179x10
BB SLDL - 133x15, 179x10, 179x10, 179x10
Lying Leg Curls - 4 sets of 12-8 reps
Leg Extensions - 4 sets of 12-8 reps
Seated Calf Raises - 4 sets of 15 reps
Leg Press Calf Raises - 4 sets of 15-12

[D-NUTZ]

4-2-12 Shoulders/Traps

Seated DB Press - 40x20, 50x15, 65x10, 65x10, 70x8, 70x7
DB Side Raises - 4 sets
Seated DB Rear Raises - 4 sets
Machine Shoulder Press - 3 sets
Cable Upright Row - 4 sets
BB Shrugs - 133x20, 221x15, 265x12, 309x10, 309x6 (3 second stretch at the bottom of each rep).

[D-NUTZ]

4-3-12 Back

Reverse Seated V-bar Pulldown - 5 sets
-These almost mimic the feeling a pullover machine gives.
Overhand BB Rows - 133x12, 179x10, 179x12, 199x10, 219x8
-Working on my form on these to make sure I can properly develop my lats.
Neutral Grip Machine Rows - 2 one arm, 2 both arms.
Wide Neutral Grip Pulldown - 3 sets, last set drop
Underhand Seated Cable Row - 3 sets

Abs

[D-NUTZ]

4-5-12 Chest

Flat BB Press - 135x12, 185x8, 205x4, 225x4, 225x4, 205x7, 185x10
Incline BB Press - 135x12, 185x6, 155x10
PecDeck - 4 sets of 20-10
Dips - BWx15 for 3 sets
Cable Crossovers - 2 low, 2 middle, 1 high

[D-NUTZ]

4-6-12 Arms

Seated DB Extensions - 55x15, 75x12, 85x10, 95x10, 100x8, 100x8
Overhand Pressdown - 3 sets
DB Skull Crushers - 3 sets
One Arm Underhand Pressdowns - 3 sets

DB Curls - 30x12, 40x10, 50x6, 50x6
Cable Curls - 3 sets
Seated Machine Curls - 4 sets

Reverse BB Wrist Curls - 3 sets
BTB BB Wrist Curls - 3 sets

[D-NUTZ]

4-7-12 Legs

BB Back Squats - 135x10, 185x8, 225x5, 275x3, 315x8, 225x20
Leg Press - 380x15, 470x15, 560x8, 560x8
Standing Cable Leg Curls - 3 sets
Seated Leg Curls *SS* Adduction Machine - 3 sets
Leg Extension *SS* Abduction Machine - 3 sets

Seated Calf Raises - 5 sets
Horizontal Leg Press Calf Raises - 3 sets
Modified Donkey Calf Raises - 1 set

[D-NUTZ]

4-9-12 Shoulders/Traps

Seated DB Press - 40x15, 55x12, 75x10, 85x5, 70x10, 60x15
BB Upright Row - 95x15, 115x12, 135x10, 135x10
Rope Face Pulls *SS* BTB Cable Raises - 3 sets
DB Side Raises - 20x20 for 3 sets
Seated Machine Press - 2PPSx12, 2PPSx10
Smith Shrugs - 225x15 for 4 sets

Notes:
-Bloated piece of shit right now from this weekend.

[D-NUTZ]

4-10-12 Back

Deads - 135x8, 225x5, 315x3, 365x1, 405x6, 315x8
-2 more than I normally get with 405. My PR with 405 is 10 when I weighed 280+.
DB Pullovers - 45x15, 65x8, 55x12
-Done laying on the bench with head hanging off the end, not perpendicular on it.
Overhand BB Rows - 135x12, 185x10, 185x10, 135x12
Mountain Dog Stretchers *SS* One Arm Underhand Seated Cable Row - 4 sets
-See video for stretchers
Back Extension Machine - 3 sets
Wide Grip Pullups - BWx6
-Done. Did these mainly for a one last good stretch.


http://www.youtube.com/watch?v=-hWBCW8V_U0&feature=player_embedded

[lastson]

Training still looking strong, nice work with the Deads.. You'll be breaking PRs soon..

ave you been doing any other mountain dog movements ? You have to try the 6 ways..

Last

[D-NUTZ]

Training still looking strong, nice work with the Deads.. You'll be breaking PRs soon..

ave you been doing any other mountain dog movements ? You have to try the 6 ways..

Last

Thanks last, I would like to get my deadlift up around 555-575 before I get done with this gaining phase. My PR is 525 and I feel awfully close to that right now.

This is the first one I have done and I loved it. I plan on giving more of them a try as I get going...I will give those 6 ways a try.

[D-NUTZ]

118757118758118759118760118761118762

[D-NUTZ]

4-12-12 Chest

Flat BB Press - 135x12, 185x8, 205x4, 225x5, 205x7, 185x9
Incline DB Press - 65x12, 75x8, 75x10, 85x6
PecDeck - 1 "feeler" set, 2 working
Incline Cable Fly *SS* Pushups - 3 sets
Decline Smith Press - 135x15, 185x5 *DS* 135x10
-Stole this one from the Mountain Dog website. The decline is very slight.

Notes:
-Got one more rep with 225 than last week AND had one less meal in me before I trained. Ironically, I took the pre-workout product "1-More Rep" today.

[cook]

118757118758118759118760118761118762

One of the best transformations I have ever seen.Great job young man!

[cook]

4-12-12 Chest

Flat BB Press - 135x12, 185x8, 205x4, 225x5, 205x7, 185x9
Incline DB Press - 65x12, 75x8, 75x10, 85x6
PecDeck - 1 "feeler" set, 2 working
Incline Cable Fly *SS* Pushups - 3 sets
Decline Smith Press - 135x15, 185x5 *DS* 135x10
-Stole this one from the Mountain Dog website. The decline is very slight.

Notes:
-Got one more rep with 225 than last week AND had one less meal in me before I trained. Ironically, I took the pre-workout product "1-More rep" today.

shit must work

[lastson]

One of the best transformations I have ever seen.Great job young man!

Wow, that is just amazing... You've worked your ass off.. and should be very very proud of the transformation..

Nice work...

[lastson]

4-12-12 Chest
Notes:
-Got one more rep with 225 than last week AND had one less meal in me before I trained. Ironically, I took the pre-workout product "1-More Rep" today.

have you tried anything else ? I had a few sample packs and thought it was pretty good, so might actually buy some.. Let me know what you think..

Last

[Conrad]

4-12-12 Chest

Flat BB Press - 135x12, 185x8, 205x4, 225x5, 205x7, 185x9
Incline DB Press - 65x12, 75x8, 75x10, 85x6
PecDeck - 1 "feeler" set, 2 working
Incline Cable Fly *SS* Pushups - 3 sets
Decline Smith Press - 135x15, 185x5 *DS* 135x10
-Stole this one from the Mountain Dog website. The decline is very slight.

Notes:
-Got one more rep with 225 than last week AND had one less meal in me before I trained. Ironically, I took the pre-workout product "1-More Rep" today.
You should contact JM. I am working with him and also on his MD training. I am LOVING IT!!!

How did you like to 1MR preworkout? The stuff gave me the "runs". NTBM has a preworkout called N2KTS; apple is incredible! But its just about the only preworkout, besides juggernaut, that i can take and not have bad sides effects. Gets me straight jacked!

[D-NUTZ]

One of the best transformations I have ever seen.Great job young man!


Wow, that is just amazing... You've worked your ass off.. and should be very very proud of the transformation..

Nice work...

Thanks, now its time to fill out this tall frame and hop on stage.


shit must work

lol, it must.


have you tried anything else ? I had a few sample packs and thought it was pretty good, so might actually buy some.. Let me know what you think..

Last

It definitely moved up to #3 on my pre-workout list at the moment. The newly reformulated Universal Shock Therapy is numero uno and Animal Rage is 2nd. The flavor was one of the best I have had though. It definitely is something I might buy a full tub of in the future and give a proper trial run. I just had a sample pack from the Arnold so I tried it out today.


You should contact JM. I am working with him and also on his MD training. I am LOVING IT!!!

How did you like to 1MR preworkout? The stuff gave me the "runs". NTBM has a preworkout called N2KTS; apple is incredible! But its just about the only preworkout, besides juggernaut, that i can take and not have bad sides effects. Gets me straight jacked!

I would love to work with JM someday, but being a college student at the moment, the money just isn't there quite yet so I am just stealing some movements from his site for the time-being.

See my reply to last above for my take on 1MR. No "runs", I have never had a product do that to me actually.

Never have heard of N2KTS or Juggernaut.

[D-NUTZ]

Well, weighed in for the first time in almost 2 weeks today. Weight was 197, up 10 pounds from the start of my gaining phase, but no loss decrease in my condition besides for a little bloat around my midsection/lower back.

Here is my current diet..


Meal 1:
7 Egg Whites – 28g Protein
1 Whole Egg – 6g Protein, 5g Fat, 1g Carb
75g Oats – 9g Protein, 5g Fat, 50g Carbs
½ Grapefruit – 1g Protein, 13g Carbs

Meal 2:
5oz Chicken – 45g Protein, 5g Fat
1tbs Natty PB -3g Protein, 7g Fat, 3g Carbs
Greens

Meal 3: Pre-Workout
5oz 90/10 Ground Sirloin – 35g Protein, 15g Fat
78g Brown Rice – 6g Protein, 2g Fat, 60g Carbs
1tbs Natty PB – 3g Protein, 7g Fat, 3g Carbs

Intra Workout:
30g Carbs

Meal 4: Post-Workout
1.5 Scoops Ultra Whey Pro – 33g Protein, 3g Fat, 4g Carbs
75g White Rice – 5g Protein, 1g Fat, 60g Carbs

Meal 5:
5oz Tuna – 35g Protein
1tbs Flax Oil – 14g Fat
Greens

Meal 6:
5oz Chicken – 45g Protein, 5g Fat
1tbs Natty PB – 3g Protein, 7g Fat, 3g Carbs
Greens

Rough Food Total Values: Training/Off Days
Calories – 2620kcal/2500kcal
Protein – 257g – 1028kcal – 39%/41%
Fat – 76g – 684kcal – 26%/27%
Carbs – 227g/197g – 908kcal/788kcal – 35%/32%

Post shoulder workout, take in a refeed of 300g high-GI, low-fat carbs.

[Hoss06]

Subs

[D-NUTZ]

Subs

mmmmmmm subs. :drool:

[Hoss06]

Lol

*sizubs. Better?

[Hoss06]

You've prob mentioned it but with everyone's posts in other threads are you doing your own diet?

[D-NUTZ]

You've prob mentioned it but with everyone's posts in other threads are you doing your own diet?

I don't think I have, but yeah I am.

[Hoss06]

How often are you doing adjustments?

[D-NUTZ]

How often are you doing adjustments?

Usually as needed. No set time.

[D-NUTZ]

4-13-12 Arms

Seated DB Extension - 50x15, 80x12, 90x10, 100x7, 70x12
Rope Pressdowns - 3 sets, last set double drop
Underhand Pressdowns *SS* Overhand Pressdowns - 3 or 4 sets, I don't remember.
Bench Dips - 2 sets

DB Curls - 35x12, 45x10, 50x7, 25x15
EZ 21's - 2 sets
Cable Reverse Preacher Curls *SS* Cable Preacher Curls - 3 sets

DB Hammer Curls - 2 sets
DB Wrist Twists - 2 sets

Notes:
-Woke up with a sore throat this morning so I wasn't sure how today's workout would end up. Still not too shabby, got legs tomorrow so we will see how it goes.

[D-NUTZ]

4-14-12 Legs

BB Back Squats - 133x12, 179x10, 225x5, 265x3, 316x4, 316x4, 133x10
-The last set with 133 was done 1.5 style. All the way down ATG, up half way, back down, and all the way up = 1 rep.
DB SLDL - 3 sets
Single Leg Leg Press - 3 sets
Leg Press - 3 sers
-3 second negatives and 3 second positives each rep.
Lying Leg Curls *SS* Leg Extensions - 3 sets

Seated Calf Raises - 4 sets
Standing Calf Raises *SS* Tibialis Raises - 2 sets

Notes
-Weak-sauce on squats. I knew I probably wasn't going to get 8 reps since I have been sick the past couple days, but fuck. The main problem was the bar kept rolling down my back once I got to 265. I also noticed that the bar was just rolling back and forth on the pins between sets, which was odd. Even if I could of held the bar on my back long enough, I think all I could of gotten was 6 reps or so with 316. The bar rolling like that has happened before, but I was never strong enough for it to effect my set. No excuses next week, I should be back at my home gym.
-Despite being weak, I got a decent pump, so the workout wasn't a total waste. I think I might up my carbs either today or tomorrow though. 2600kcals isn't really going to help me put on weight lol.

[Hoss06]

Strength isn't always everything. You still managed to train and seemed to focus on form which is better. Keep the ego at the door

[D-NUTZ]

Strength isn't always everything. You still managed to train and seemed to focus on form which is better. Keep the ego at the door

True, its just after getting 315x8 last week I was expecting to get at least that this week. Oh well, like you said, no egos.

[D-NUTZ]

4-16-12 Shoulders/Traps

Seated BB Press - 89x15, 109x12, 133x10, 153x7, 133x10
BB Front Raises - 45x12, 45x10, 45x12, 45x12
*SS*
DB Side Raises - 30x12, 25x10, 25x10, 25x10
-On the front raises, the first two sets were underhand and the second two were overhand
Mountain Dog Hang + Swings - 30x40 *DS* 15x30 *DS* 5x12 (2 second pause at the top of each rep)
-See video. Supposed to go 60 reps on first set, 30 on the second set, and 10 reps on the last set with a 2 second pause at the top. Misjudged the weight on my first set and got 40.
Mountain Dog 6 Ways - 8x10, 8x8, 8x8
-Yes, I used the 8 pound dumbbells, fuck off.
DB Rear Delt Kickbacks - 30x20, 30x20
DB Shrugs - 105x15, 125x12, 125x12
-I will use the brand new 150's before the school is over, I will make sure of it.

Notes:
-Straight up raped today. Done in about 40-45 minutes.
-Pump was retarded. I actually had that 'roided 3d look to my shoulders before shrugs. I came.


http://www.youtube.com/watch?v=HxFs72mYYsM&feature=player_embedded

[cook]

Looking good D.You know?I just want to say that personally I think you figuring out your own diet and training will in the long run benefit you more than having someone tell you every bite to eat and every exercise to do.Now that doesnt mean you shouldn`t evenyually get someone to do these things but you are gaining valuable knowledge by doing this in the beginning.When I started training if someone had suggested that people pay for this that person would have been laughed at.The first time I actually did a diet I found it in a Penthouse magazine that had an article about bodybuilding.It was basically zero carbs but I lost about 40 lbs. of fat on it.Some day you might even want to do this as a profession and you can always show the pics of your transformation and tell your prospective client that you did all the diet and training your self.Anyway good job and have a great day.

[D-NUTZ]

Looking good D.You know?I just want to say that personally I think you figuring out your own diet and training will in the long run benefit you more than having someone tell you every bite to eat and every exercise to do.Now that doesnt mean you shouldn`t evenyually get someone to do these things but you are gaining valuable knowledge by doing this in the beginning.When I started training if someone had suggested that people pay for this that person would have been laughed at.The first time I actually did a diet I found it in a Penthouse magazine that had an article about bodybuilding.It was basically zero carbs but I lost about 40 lbs. of fat on it.Some day you might even want to do this as a profession and you can always show the pics of your transformation and tell your prospective client that you did all the diet and training your self.Anyway good job and have a great day.

Yeah, I agree cook. Its been an adventure figuring out what works, and thats what makes this worth it. What fun would it be to know exactly what works right off the bat?

I do plan on hiring someone when I decide to do a show, but not for a bit still.

This is definitely something I want to do later in life, so all of this trial and error will come in handy.

[D-NUTZ]

4-17-12 Back

Deadlifts - 133x8, 221x8, 309x3, 353x1, 407x1, 441x1, 485x0, 485x0
Rack Deads - 221x12, 309x10, 397x6, 441x3
Reverse V-bar Pulldowns - 4 sets
Overhand Smith Rows - 135x12, 185x10, 205x10
Wide Neutral Seated Cable Row *SS* Underhand Pulldowns - 3 sets

Notes:
-Fucking deadlifts. I wanted to pull, not for reps so I decided to see where I stood. 407 went up pretty good, 441 felt harder than it should of been though. I figured why the fuck not go for 485. Didn't even fucking budge. The first set kicked my ass, pissed me off and I went to pull again about 30 seconds later..bad idea. I made a little more movement than the first 485 but when I quit and stood up too fast, I almost went head first into the rack. I got light-headed and almost blacked out. Looking back, 485 might of been a little ambitious but at the time I knew that I could get it. I don't regret it because I don't fail enough on deads, I always play it safe. Now I know where I stand and have a legit goal to aim for. Until next time, deadlift.

[D-NUTZ]

Some pics. Been gaining for 3 weeks now and my weight was 197 on Friday. I have stayed somewhat lean so far IMO, minus my midsection and lower-back but that is expected since I hold ALOT of my fat there. Still holding some water from my cheats this weekend and 300g carb refeed last night so I might snap some more pics on Friday and see the difference.

11901111901211901311901411901511901611901711901811 9019119020

[Hoss06]

Progress is progress my friend.

[leanbody]

dude - you look awesome! great taper - makes your waist look tiny and shoulders HUGE! Nice thickness too. Great to see - keep it up!

[D-NUTZ]

Progress is progress my friend.

True, thanks Hoss!


dude - you look awesome! great taper - makes your waist look tiny and shoulders HUGE! Nice thickness too. Great to see - keep it up!

Thanks lean, still ALOT of improvements to make. I have time, I am only 19.

[D-NUTZ]

4-19-12 Chest

Incline DB Press - 50x15, 70x12, 85x10, 100x5, 80x8, 80x8
Flat BB Press - 135x12, 185x8, 205x5
Dips - BWx12, BWx8, BWx8
Incline DB Fly - 35x15, 45x10, 45x10 *DS* 20x12
Flat Cable Fly - 40x15, 45x10, 45x10 *DS* 25x12

[D-NUTZ]

4-20-12 Arms

Seated DB Extensions - 50x15, 70x12, 85x10 100x8, 110x6, 60x15
Rope Pressdowns - 3 sets, last set double drop
Incline Skullcrushers *SS* Incline EZ CGBP - 70x12, 90x8, 90x8
Standing DB Curls - 30x12, 40x10, 55x6, 25x15
EZ Spider Curls - 70x15, 90x12, 90x12
Straight Bar Cable Curls - 3 sets, last set drop
DB Pinwheel Curls *SS* DB Kickbacks -2 sets
Wrist Roller - 2 full rounds

Notes:
-Went in and had fun today.

[lastson]

4-20-12 Arms

Seated DB Extensions - 50x15, 70x12, 85x10 100x8, 110x6, 60x15
Rope Pressdowns - 3 sets, last set double drop
Incline Skullcrushers *SS* Incline EZ CGBP - 70x12, 90x8, 90x8
Standing DB Curls - 30x12, 40x10, 55x6, 25x15
EZ Spider Curls - 70x15, 90x12, 90x12
Straight Bar Cable Curls - 3 sets, last set drop
DB Pinwheel Curls *SS* DB Kickbacks -2 sets
Wrist Roller - 2 full rounds

Notes:
-Went in and had fun today.

As long as your enjoying it, you'll keep it up...

So how are your workouts now with the additional calories ? Make any other changes ?

Last

[D-NUTZ]

As long as your enjoying it, you'll keep it up...

So how are your workouts now with the additional calories ? Make any other changes ?

Last

Exactly. The day I stop enjoying it is the day I stop doing this.

They are great now that I am over this cold or whatever I have had. Since the diet I posted above, I added 60g of carbs to meal 2, but thats it.

[D-NUTZ]

4-21-12 Legs

BB Back Squats - 135x12, 185x10, 225x5, 275x3, 315x9, 225x10
Leg Press - 580x15, 670x12, 670x12, 270x15
-First two sets were done with a low and close foot placement and the last two were higher and wider. Last set was done with coming to a complete stop on the safety stop every rep.
BB SLDL - 135x12 for 3 sets
Seated Leg Curls *SS* Hip/Ass Machine 4 sets
Leg Extensions *SS* Vagina Machine - 2 sets
Seated Calf Raises *SS* Horizontal Leg Press Calf Raises *SS* Tibialis Raises - 3 sets
Cable Crunches - 3 sets
Hanging Leg Raises *SS* Bench Back and Fourths - 2 sets

Notes:
-Ran into NPC competetor Shiloe Steinmetz at the Y today.

[cook]

Checking in D.Looks like you`re still hitting it hard.Good luck

[D-NUTZ]

Checking in D.Looks like you`re still hitting it hard.Good luck

Thanks Cook, just giving it my all. Need some meat on my bones lol.

[D-NUTZ]

4-23-12 Shoulders/Traps

Seated DB Press - 35x20, 55x15, 75x10, 80x8, 85x6, 70x9, 60x15
-Only got 5 last time with 85, and that was with help from a spot on that first rep to get the weight up. This time I got 6 kicking up the weight on me own.
Seated DB Front Raises - 25x12, 30x10, 35x10
DB Partial Side Raises - 40x25, 35x30, 30x35
-Arms completely straight, never touching me at the bottom of the rep.
Seated DB Partial Rear Raises - 15x20, 15x20, 15x20
-Arms completely straight, never touching the dumbbells together at the bottom of the rep.
Cable Upright Row - 4 sets. 20, 15, 12, 10
Rope Facepulls - 3 sets, last set double drop.
DB Shrugs - 115x20, 130x12, 130x10 *DS* 75x15

[bushmaster]

Looks like a lot of volume, is that how you always like to train? Find that it helps you grow better or do yo change it up?

[Hoss06]

Do you do high volume b/c u feel u respond better to it, or do you think more is better?

[D-NUTZ]

Looks like a lot of volume, is that how you always like to train? Find that it helps you grow better or do yo change it up?


Do you do high volume b/c u feel u respond better to it, or do you think more is better?

I noticed a while back when I switched training partners (I went from a lower volume guy to a real high volume guy) that I "felt" better doing more work. My muscles stayed fuller longer, I was getting stronger faster, and I seem to be making decent gains so-far since stopping my cut.

I do change it up every now and then, but maybe only a workout here and there.

Shoulders are always the highest volume day for me because I really want to bring them up and lower volume just wasn't doing the trick.

[D-NUTZ]

4-24-12 Back

Deadlift - 133x8, 221x5, 309x3, 353x2, 397x1, 441x1, 485x0, 485x0, 397x3, 309x8(Never touching the ground)
DB Pullovers - 45x15, 55x10, 55x10
Old School Rows - 2+25x12, 3x10, 3+25x8 *DS* 2x15 *DS* 1x12 (Coming to a dead stop on the ground every rep)
Pro-Bar Seated Cable Row *SS* Straight Arm Pressdown - 3 sets
Assisted Pullups - 3 sets, 15, 20, 12
-Used a bunch of different grips.
Reverse PecDeck - 5 sets

[Hoss06]

Great job on those heavy Deadlifts efforts

[D-NUTZ]

Great job on those heavy Deadlifts efforts

Thanks Hoss, I will get it sooner or later. Going to take a week away from deads and then come back and hit a few weeks of reps and then try again.

[bushmaster]

Thanks Hoss, I will get it sooner or later. Going to take a week away from deads and then come back and hit a few weeks of reps and then try again.
Instead of taking a week off why not change it for a rack dead for 4-6 weeks or so and then switch back to see if it improves?

[D-NUTZ]

Instead of taking a week off why not change it for a rack dead for 4-6 weeks or so and then switch back to see if it improves?

The main reason is that I have been going hard with squats, deads, and sldl for a couple weeks and I want to give my lower back a break for a week. I feel like thats whats holding me back from getting 485 off the ground.

[D-NUTZ]

4-25-12 Chest

Incline DB Press - 50x15, 70x12, 90x8, 105x5, 70x12, 70x12
-I honestly think I could of gotten 6 with 105, but the left dumbbell was off-center in my hand when I kicked them up and it made the first rep real awkward.
Incline Smith Press - 135x15, 185x8, 205x6, 225x5, 185x8
Incline Cable Fly - 40x15, 55x12, 70x10, 70x10
Flat BB Press - 135x15, 135x11, 135x8
High Cable Crossover - 3 or 4 sets, I can't remember. Done with 30 seconds rest between sets.
One Arm Cable Rear Raises - 5 sets

[Hoss06]

I tend to use db for flat bench, but I just hate doing 3x12/10/6 and having to rack the db's only to get them again 2mins later

[D-NUTZ]

I tend to use db for flat bench, but I just hate doing 3x12/10/6 and having to rack the db's only to get them again 2mins later

I've never really liked db flat bench here at school. The benches are messed up and makes it hard to kick up.

I love db incline though. One of my favorites.

[D-NUTZ]

4-26-12 Arms

Triangle Bar Pressdowns - 20, 15, 12, 10, 10
Overhead Rope Extensions - 3 sets of 15
Underhand Pressdowns - 15, 12, 10
Overhead Pressdowns *SS* Underhand Pressdowns *SS* Overhand Pressdowns - 2 sets of 12
-All done single arm.
EZ Cable Curls - 20, 15, 12, 10, 10
Rope Cable Curls - 3 sets of 15
EZ Reverse Cable Curls - 15, 12, 10
Overhead Curls *SS* Reverse Curls *SS* Curls - 2 sets of 12
-All done single arm.
Rope Facepulls - 5 sets

Notes:
-Don't worry about the weight, it was all done on cables so the weights don't mean shit.. I wanted to give my elbows a day off of heavy free weights because they have been getting slightly sore; probably from the huge strength increase.
-Since I didn't take a day off this week, I wanted to take it easy today so I feel ready to rape my legs tomorrow. Nothing too strenuous, maybe 2 or 3 sets taken to failure for each tris and bis. Huge ass pump.

This workout took me like 40 minutes.

[Hoss06]

I'm doing legs tomorrow too. 2 warm up sets 1 working set.

[D-NUTZ]

I'm doing legs tomorrow too. 2 warm up sets 1 working set.

Howd it go?

[D-NUTZ]

4-27-12 Legs

BB Back Squats - 135x12, 185x8, 225x3, 275x2, 315x1, 365x3, 225x25
Leg Press - 400x15, 580x12, 760x8 *DS* 490x8 (Dead stop on safety pin every rep)
Ham Blasters - 3 sets of 12 reps
BB SLDL - 135x12 for 3 sets
BB Lunges - 95x8 for 2 sets
Seated Calf Raises - 90x50, 90x25, 90x25
Leg Press Calf Raises *SS* Tibialis Raises - 3 sets
Cable Rear Cross Pulls - 5 sets

[Hoss06]

Howd it go?

Still sore...here's what went down:
2x20 warm up leg ext
3x12/10/6 (2 are "warm up" one is all out) leg ext
3x12/10/6 front squat
3x12/10/6 leg press
3x12/10/6 lying leg curl
3x12/10/6 stiff legged dead lift
3x12/10/6 seated leg curl
3x12/10/6 seated calf raises
3x12/10/6 standing calf raises
3x12/10/6 calf raises

[D-NUTZ]

Still sore...here's what went down:
2x20 warm up leg ext
3x12/10/6 (2 are "warm up" one is all out) leg ext
3x12/10/6 front squat
3x12/10/6 leg press
3x12/10/6 lying leg curl
3x12/10/6 stiff legged dead lift
3x12/10/6 seated leg curl
3x12/10/6 seated calf raises
3x12/10/6 standing calf raises
3x12/10/6 calf raises

Shit lol.

[D-NUTZ]

4-30-12 Shoulders/Traps

Seated Smith Press - 95x15, 135x15, 185x10, 205x8, 225x5, 185x10 *DS* 135x12
DB Front Raises - 30x12, 35x10, 45x8, 50x6
One Arm Incline Side Raises - 20x12, 25x10, 30x8 *DS* 15x10
Seated DB Rear Kickbacks - 30x15, 35x15, 40x10 *DS* 30x12
Chest Supported Partial Rear Raises - 30x50 *DS* 15x30 *DS* 10x12
DB 6-ways - 8x12, 8x10, 8x8
BB Shrugs - 221x15, 309x12, 309x10 *DS* 221x12 *DS* 133x15
Machine Shrugs - 2 sets, 20-15

[Dre23]

Nice shoulder training D.

[lastson]

225 for 5 is Damn good in my book..

Nice work D..

last

[Hoss06]

Shit lol.

And still sore today lol.

[Hoss06]

225 for 5 is Damn good in my book..

Nice work D..

last

Agreed. And on the 50lb fronts is your form pretty strict? That's good weight for front DB raises.