NL's Sponsored GBN Plazmosis Log

[kpettitt]

I like your dedication to work every muscle NL- turning your toes on those calf raises is a great idea! I'm gonna have to test that out!

[SparqTheRuthless]

Mon Oct 26-Heavy lower/HIIT/Abs/

Deadlift-385lbx3
Front squat-255lbx5
Squat-325lbx5
Romanian deadlift-225lbx5x2

Heavy standing calves-5 sets
Heavy seated calves-4 sets

p.m- Abs/HIIT
seated leg tucks-4 sets
decline crunches-4 sets
crunches-4 sets
leg raises-4 sets
cable crunch-4 sets

HIIT-16 sprints...rest 50 sec/40 sec/30 sec/20 sec/10 sec/repeat.

Pretty solid workout today..I was a bit sluggish to start things off but it did not take me long in to deadlifting to get focused. And once the motor got warmed up I had really good energy, endurance and felt strong right on thru til my last rep on seated calves..And my energy post workouts has consistently been good. The extra carbs post workout really hit the spot too.

Refeed
Cals-2,064 267 34 181 /carbs/fat/protein/

Nice front squats bro!

[hardball]

Thur Oct 29-lower hyper/cardio

Leg extensions-5 sets

Front Squat-225lbx12

Squats-275lbx15

Hack squat-3 sets

1 leg curls-3 sets

DB sldl-60lbx10x3

Standing calf raises
toes straight-3 sets
toes out-3 sets
toes in-3 sets

Seated calf raises-4 sets

Workout time-50m

p.m. Cardio-45m Jog

Really good workout today. Kept rest between sets at 30-60 secs and my endurance was great..Some heavy breathing on some of my final sets but I was able to recover quickly and get right back after it..I have continued to lean out and my muscles are staying full and my energy, strength, intensity, focus was really good thru out todays workout.. Also the pumps in my quads/hamms/calves was better today for this weeks hyper/lower then last week. My muscles were clearly fuller today after training yet I clearly had better seperation.. Gotta help some body move tomorrow night so its going to be a long day for me. Luckly tomorrow is a refeed.

Cals-1,490 88 41 196 /carbs/fat/protein/

Are those front squats on a smith machine NL? If that is free weight that is f*cken amazing man!

[NaturalLifter]

Nice w/o NL. Keep it up !

Haha, I don't know which I dread worse. Leg day, or the day after !

thanks alot jdg:) some times its the day before leg day that can be the worst. As the anxiety builds from the torture that we know is coming.LOL

I like your dedication to work every muscle NL- turning your toes on those calf raises is a great idea! I'm gonna have to test that out!

Thank you kp:) I never felt I was hitting all my calf muscles enough from the regular calf exercises. I was talking training calves one day and a friend who has nicely developed calves suggested I try this..Its helped my calves improve for sure. So its a routine I swap in and out of my training now all the time. Have fun blasting those calves.

Nice front squats bro!

Thank you sparq:) one of these days I'll reach some of those squat numbers I have seen you hit.

Are those front squats on a smith machine NL? If that is free weight that is f*cken amazing man!

wow man, thank you very much hb:) its free weight front squats. Don't get me wrong, I am flattered to have you say my front squat is aamzing. But I don't consider them that. There are some natural body builders out there who can front squat quite a bit more poundage. I am pleased with my progress on that lift, I keep them in my routine week after week and work hard at them. But hopefully I can reach the levels of some of the strongest natural bb around in the future.

[NaturalLifter]

Fri Oct 30-chest/back/hyper/cardio

high incline db press-90lbx9
Superset
rack chins-2 sets

medium incline db press-90lbx10
superset
rack chins-50lb weight in lapx10x1

low incline db press-90lbx9
superset
palms in pullup-bwx9x2

flat db press-1 set
superset
palms facing in pullups-bwx9x1

flat db press-90lbx9
superset
BB rows-1 set

Decline db press-2 sets
superset-
BB row-185lbx12

decline db press-90lbx9x1
superset
t bar row-1 set

flat flye-50x10x3
superset
t-bar row-175lbx12

pecdeck-3 sets
superset
1 arm seated cable row-3 sets

(It may look like I did more exercises then I acually did at first glance. I do an un even amount of exercise sets for chest and back so the sets stagger.)

workout time-1h

p.m cardio-45m jog

Had an awesome chest/back hyper workout! Best one in a while..I did palms facing pullups for the first time in a long time. Rucks log acually made me wanna start these up. A truely excellent variation of a pullup. I'm going to keep these around for a while..Pumps, energy, strength, intensity were excellent today!! I'm noticing my strength has been really good this week as the week has moved along. I hope this keeps up. Its helping my last month of dieting to more productive then I expected. Very short on time tonight I have to go help somebody move.

Refeed Cals-2,079 275 25 197 /carbs/fat.protein/ Lowered fat a bit more for todays refeed and upped protein a little.

[hardball]

Nice w/o NL. Keep it up !

Haha, I don't know which I dread worse. Leg day, or the day after !

thanks alot jdg:) some times its the day before leg day that can be the worst. As the anxiety builds from the torture that we know is coming.LOL

I like your dedication to work every muscle NL- turning your toes on those calf raises is a great idea! I'm gonna have to test that out!

Thank you kp:) I never felt I was hitting all my calf muscles enough from the regular calf exercises. I was talking training calves one day and a friend who has nicely developed calves suggested I try this..Its helped my calves improve for sure. So its a routine I swap in and out of my training now all the time. Have fun blasting those calves.

Nice front squats bro!

Thank you sparq:) one of these days I'll reach some of those squat numbers I have seen you hit.

Are those front squats on a smith machine NL? If that is free weight that is f*cken amazing man!

wow man, thank you very much hb:) its free weight front squats. Don't get me wrong, I am flattered to have you say my front squat is aamzing. But I don't consider them that. There are some natural body builders out there who can front squat quite a bit more poundage. I am pleased with my progress on that lift, I keep them in my routine week after week and work hard at them. But hopefully I can reach the levels of some of the strongest natural bb around in the future.

I mean what's amazing is you being able to lift that crossed hand over your shoulders. Doesn't that hurt? I get brused from doing like 185.

[NaturalLifter]

I mean what's amazing is you being able to lift that crossed hand over your shoulders. Doesn't that hurt? I get brused from doing like 185.

Hb, Front squats used to hurt my shoulders as the weight would increase. But they do not any more. My shoulders get a bit torn up from time to time but its nothing that causes any pain. With front squats the shoulders will take the brunt of the lift for some time. But with plenty of practice that changes..You may want to try those bar pads..this way you could increase weight without dealing with shoulder pain. This way you can put all your focus on pushing the weight with your legs. And eventually you won't even think about the weight being on your shoulders, you'll just be thinking about pushing the weight with your legs..

[hardball]

I mean what's amazing is you being able to lift that crossed hand over your shoulders. Doesn't that hurt? I get brused from doing like 185.

Hb, Front squats used to hurt my shoulders as the weight would increase. But they do not any more. My shoulders get a bit torn up from time to time but its nothing that causes any pain. With front squats the shoulders will take the brunt of the lift for some time. But with plenty of practice that changes..You may want to try those bar pads..this way you could increase weight without dealing with shoulder pain. This way you can put all your focus on pushing the weight with your legs. And eventually you won't even think about the weight being on your shoulders, you'll just be thinking about pushing the weight with your legs..

Good point, I might try that. I would have to use 2 pads though because 1 pad is not long enough to go from shoulder to shoulder. thanks.

[NaturalLifter]

I mean what's amazing is you being able to lift that crossed hand over your shoulders. Doesn't that hurt? I get brused from doing like 185.

Hb, Front squats used to hurt my shoulders as the weight would increase. But they do not any more. My shoulders get a bit torn up from time to time but its nothing that causes any pain. With front squats the shoulders will take the brunt of the lift for some time. But with plenty of practice that changes..You may want to try those bar pads..this way you could increase weight without dealing with shoulder pain. This way you can put all your focus on pushing the weight with your legs. And eventually you won't even think about the weight being on your shoulders, you'll just be thinking about pushing the weight with your legs..

Good point, I might try that. I would have to use 2 pads though because 1 pad is not long enough to go from shoulder to shoulder. thanks.

don't mention it hb, hope it helps with the front squats:)

[SparqTheRuthless]

I mean what's amazing is you being able to lift that crossed hand over your shoulders. Doesn't that hurt? I get brused from doing like 185.

Hb, Front squats used to hurt my shoulders as the weight would increase. But they do not any more. My shoulders get a bit torn up from time to time but its nothing that causes any pain. With front squats the shoulders will take the brunt of the lift for some time. But with plenty of practice that changes..You may want to try those bar pads..this way you could increase weight without dealing with shoulder pain. This way you can put all your focus on pushing the weight with your legs. And eventually you won't even think about the weight being on your shoulders, you'll just be thinking about pushing the weight with your legs..

Completely agree I could front squat 315 if my core and legs could still handle it. Don't get me wrong it would get my clavicles all red and stuff but they are used to the bar diggin in, I look forward to it anymore. I do remember when 175 was too much though before they got conditioned.

[NaturalLifter]

Sat oct 31-Shoulders/Arms Hyper/Cardio

seated db press-70lbx10x2

wide grip up right row-110lbx10
1 arm laterals-30lbx10

bent over laterals-30lbx10
lying laterals-10lbx10x3


Arms triset #1
BB curl-95lbx10x2
over head db extension-75lbx10
bb wrist curl-125lbx10

Arm triset #2
wide grip bb preacher curl-85lbx8
over head 1arm extension-40lbx9
seated bench wrist curls-75lbx9,10,9

Arm triset #3
Standing alternate db arm blaster curls-30lbx10x2
kneeling cable extensions-3 sets
reverse curls-55lbx8x2

standing concentration curls-30lbx
superset
rope pushdowns-3 sets

workout time-1h 20m

p.m Cardio-45m jog

Another stellar workout today..I did not know what to expect this morning. Me and my brother helped some folks move yesterday and we did alot of driving and ALOT of work..We finished up after 1:00am. I woke up this morning with a very sore lower back and felt like I got hit by a truck. I struggled to get out of bed. But once I got up and hit the weights I acually felt fine. I felt the tingles kicking in today about 10 minutes pre workout and I was ready to go..This was a really long week and I wondered how productive my workouts would be?? But this week was a very productive week of training. Better then I expected to be honest. This is the half way point, 2 weeks left of dieting. And with each week the ante is being upped...So far the Plazmosis has helped my training stay at a consistently high level. Lets see what kind of job it does thru this 3rd week???

Cals-1,490 88 41 196 /carbs/fat/protein/

[TheStoic]

Impressive workout made even morseo by the night before. Moving always kills me. Great job!

[NaturalLifter]

Impressive workout made even morseo by the night before. Moving always kills me. Great job!

Thank you stoic:) And you aint kidding! Moving is alot of work. Me and my brother busted our humps big time. We both did not expect it to be as much work as it was. But we should have known better because we have been there and done that.

[NaturalLifter]

Mon Nov 2-Heavy lower/HIIT/Abs/

Deadlift-405lbx1x2 Had a slight hitch on the first rep so I did it again to nail it clean and I was able to.
Front squat-275lbx5
Squat-355lbx3
Romanian deadlift-255lbx5

Heavy standing calves/sets vary from week to week on both calf exercises.
Heavy seated calves

workout time-1h

p.m- Abs/HIIT
crunches-4 sets
decline crunches-4 sets
leg tucks-4 sets
hanging leg raises-4 sets

HIIT-15 sprints.

Kicked off this week with a good heavy lower session...Energy and intensity was outstanding straight thru the workout..I worked up a big time sweat which is great also..Strength continues to increase each week which is awesome. The one area I did not expect much during this log was to be able to continue to improve on my lifts each week this last month. I am pretty low on energy and as a result I was just hoping for some energy, pumps ect..But my strength has been better then I thought it would be.

Refeed
Cals-2,058 268 26 192 /carbs/fat/protein/

[NaturalLifter]

Tues Nov 3-Heavy upper/Cardio

flat db press-110lbx4,2

close grip bb press-225lbx4,4

Seated DB shoulder press-80lbx5

bb row-235lbx5

bb curl-110lbx5

front bb shrugs-315lbx10+stripset

workout time-50m

p.m Cardio-45m jog


Had a really good workout this morning..Strength was there, energy, intensity, you name it! Lifts continue to improve each workout. Looking leaner, feeling stronger and muscles looking fuller. Can't beat that! HIIT in the morn, leg thrash on thursday.

cals-1,475 83 41 196 /carbs/fat/protein/