Broken09's DS NHA/Xceed log
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Broken09's DS NHA/Xceed log - 8/6/2006 7:30:22 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Just got my Designer Supps NHA stack and started my stack today. I'll be trying to do a clean bulk. I'll be limiting the cardio to probably 30 minutes 3-4 times per week.
Stats:
Height: 5-11
Weight: 198.5lbs
BF %: ~12.5%
I'll try to get some pictures up later this week, but my camera is not working right now.
Today was simply a cardio day as my gym isn't open Sunday's, so tomorrow will be the first day to lift.
edit: Forgot my measurements (I will remeasure each week)
Neck: 16.25
Forearm: 12.5
Upper Arms: 14.25 unflexed, 16.75 flexed
Chest: 42 unflexed, 44.25 flexed
Stomach: 36.5
Waist: 34
Quad: 23.25
Calf: 15.75
Dosing Schedule:
As I wake up ~6:30: 2 Lean Xtreme, 1 Rebound Reloaded, 1 AcTivate
12: 1 RR, 1 AcT
4: 1 AcT
5:30: Xceed
6-7: Workout
7: Xceed
8: 1 AcT, 1RR
Before Bed: 1 Lean X
< Message edited by Broken09 -- 8/10/2006 10:48:23 AM >
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/7/2006 6:35:44 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
First Day of lifting on this stack. Recovery seemed to be pretty good. Today was Chest and Back
Exercises:
BB Flat Bench: 10x205, 9x205, 9x205 (This was about 10lbs more than last week, I'll be trying 215 next week)
Incline DB Press: 10x80, 8x80, 7x80 (Last week was the same number of reps but at 75lbs, I'll be repeating 80 next week)
Weighted Dips: 3x10 with 45lb plate (Same weight as last week but last week reps were 10, 8, 8)
Superset: Bent Rows 10x165, 10x165, 8x165 (Last week was 10x165, 8x165, 6x165)
Laying Overhead lat raise 10x75, 10x75, 8x75 (Last week was 3x10x75)
Superset: Lat Pulldown 10x11.5 plates, 10x11.5, 8x11.5 (Last week was 3x10x11)
Face Pulls 8x5.5, 8x5.5, 8x5.5
My intake was approximately 3800 calories with a 52 carb/35 pro/13 fat split. Writing this now after a couple hours rest I feel really good. I didn't notice an overwhelming pump at the gym, however, it is only the second day I've been taking the stack so that may still be coming. I'm unsure if the gains I had today in weight were just a placebo due to excitement or if it may have been the stack taking its affect.
Tomorrow will be Shoulders, tris and abs. I will try to have pictures up by the end of the week and then I hope to take some again shortly after my stack runs out.
-Nic
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/8/2006 7:34:51 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 2
Today was shoulders, tris, and forearms.
Workout:
Superset: Standing military press 2x10x65 (WU), 10x125, 9x125, 6x125-3x115 (approximately 10 pounds heavier than last week)
Lat Raises (twist wrist like pouring a pitcher) 10x25, 8x25, 8x20
Superset: Upright Rows (Smith) 10x125, 10x125, 8x125 (10lbs heavier then last week)
DB Shrugs 10x85, 10x85, 8x85
Skull Crushers 10x115, 8x115, 6x115
Wrist Curls (DB) 10x35, 10x35, 8x35
Standing Overhead Tri-extension 10x90, 10x90, 8x90
Reverse Wrist walk (wind up a rope on bar) 3 walks with 10lbs
Tri pushdown 3x10x14plates
Again my food intake was around 3800 calories with a 50c/35pro/15fat split
I seemed to get a little bit of a rush with my second dose of AcTivate and Rebound Reloaded today but again it may have been a mental thing. Definately enjoying the recovery I seem to have gained from the stack so far. Normally it takes me about an hour to work through this workout but today I was able to cut it down by 10 or so minutes.
From all the other logs I've found it seems the effects of the NHA stack really take affect the second week of the stack. Definately excited what the next few weeks will show.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/9/2006 6:16:08 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 3: Legs, Bis, and Abs
Squats: 2x10x135 WU, 3x10x285 (This was 10 pounds more for each set than last and I was able to do all three sets at 10 reps)
Stiff Legged Deads: 2x10x105 WU, 3x10x155 (20 pounds heavier then last week, recovery was amazing)
Smith Machine Box Calf Raises: 3x10x265 (First time I've done these in a while so I'll be upping the weight next week)
Barbell Curls: 3x10x85 (Last week I struggled with 10x85, 8x85, 6x85; Will up to 90 or 95 next week)
Hammer Curls: 2x10x40, 8x40 ( Up from 3x8x35 last week)
Cable overhead curls (Atlas Curls): 10x4.5 plates, 10x5, 10x5.5 (First time doing this again in a while, will bump up next week)
Incline situps: 25, 22, 18
Leg Lifts: 30, 25, 20
Today I really felt some pumps in my bis and in my glutes. Recovery time dropped significantly today compared to last week as I was only taking 60-90s this week as opposed to 90-120s like last week. So far I'm really impressed!
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/11/2006 5:04:03 AM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 4: Chest, Back
Incline Fly: 2x10x35 Warmup, 10x50, 10x50, 10x50 (Felt solid, Will try to bump to 55's next week) (75s rest)
Decline Fly: 6x50, 8x40, 10x40 (60s rest) (Had some pain so I dropped weight. 45's next week.)
Flat DB Press: 8x90, 6x90, 5x90, (75s rest, will bump the rest to 90s next week and try 90's again)
Wide Grip Pull Up (assisted) - 10x8 plates, 9x8, 7x8 (8 plates are equivalent to 40lbs) (bump to 7 plates)
Straight Arm Pushdown - 10x4, 10x4 1/2, 10x5 (Started lower weight due to not being accustomed to this exercise. I will be attempting 3 sets of 5 1/2 next week.)
See Saw Row - 8x50, 6x50, 6x50
I cut the rests on exercises today to a max of 75s just to see how my recovery was. Obviously it's pretty good as my number of reps in sets were somewhat similar. What I will be doing is M-W I'll be doing my large/power movements with longer rests, and then Th-Sat doing the more Isolated movements like today with lower rest. Sundays will be my off day. My body seems to respond very well to twice a week per muscle group. So far I'm very impressed with this stack as I'm able to hit the weights hard and really push myself with good recovery and no soreness to speak of the next day. I notice good pumps in the gym then I get home, stretch, sleep, and next day feel really good. Last night my chest was lit up from the flies as well as my lats from the pushdowns, but today after a little more stretching I feel great.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/15/2006 6:41:37 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Time to catch up
Day 5: Shoulders, Tris, Forearms
Standing Arnold Press: 10x25, 10x30, 10x55, 8x55, 7x55 (90s)
Laying Shoulder Rotation: 3x10x25s (60s)
Superset: Cuban Press: 12x10, 12x15, 12x15
Behind Back Shrug: 12x135, 12x185, 12x205
Tri kickback: 10x30, 10x35, 10x35 (60s)
Dips: 3x12
Single arm rope Tris: 3x8x6
Forearm Walk: 3x10
Standing BB Wrist Curl: 12x75, 10x95, 10x95
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/15/2006 6:46:25 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 6: Legs, Bis, Abs
Plate Loaded Squat Press: 2x10x200 WU, 3x10x290 (I'm noticing a little soreness in my quads right above my knees. Hopefully it's just from the slightly heavier weight. I'll have to watch it)
Leg Curl: 3x10x80 (60s)
Single Leg Calf Raise: 10x110, 10x110, 9x110 (60s)
Preacher Curl: 10x75 WU, 10x95, 9x95, 8x95
Incline Curl: 3x10x35 (90s)
Leg Lifts: 25, 25, 25
Cable Crunches: 12x8, 11x9, 10x12 (60s)
Felt good today other than the soreness in my quads. Weights are still increasing some.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/15/2006 6:48:53 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Sunday, Monday were off days (days 7&8). When I weighed myself on Sunday I made the mistake of doing it after already eating breakfast instead of before. Weighed in at 203.5lbs. I won't be able to take a proper measurement again this Sunday as I'll be camping all weekend, but may try to take one Friday morning.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/15/2006 6:56:42 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 9: Chest, Back
BB Flat Bench: 2x10x115, 10x205, 10x205, 8x205 (120s) (These were unassisted today unlike last week so there was a decent strength increase. I'll be bumping up to 215 next week and trying again.)
Decline BB Press: 10x185, 10x185, 7x185
Incline DB Press: 8x80, 8x80, 7x80 (120s)
Bent Row: 8x135 WU, 8x175, 10x175, 9x175 (90s)
Superset: Wide Grip Pulldown: 10x12, 9x12, 8x12
Straight Arm Pushdown: 10x5, 9x5, 8x5
Today really felt good. Recovery was amazing and in terms of strength I felt really good. I'm happy with this stack so far. Definately interested to see what the next couple of weeks have to bring. Very happy with this stack thus far.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/16/2006 6:07:08 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 10: Shoulders, Tris, Forearms
Superset: Standing Military Press: 2x10x165, 10x125, 10x125, 6x125->3x115 (Weights were the same, but rest was reduced to 90s)
Lateral Raise: 10x25, 10x25, 9x25 (Better on this exercise then last week)
Seated Face Pull: 3x10x6 (60s, will jump up to 6.5 plates)
Barbell Shrugs: 9x225, 8x225, 8x225 (60s)
DB shrugs: 3x10x85 (60s)
Skull Crushers: 8x95 WU, 10x115, 9x115, 8x115 (Definately better this week. Will be jumping up to 120 next week) (75s)
Overhead Tri-extension: 10x90, 10x90, 9x90 (60s, will be bumping up to 95)
V-bar Tri pushdown: 8x15, 8x15, 7x15 (60s, repeat same weight and shoot for 3x10)
Wrist Curl: 11x105, 10x115, 10x125 (125 all next week.)
Wrist Walk: 3 walks with 10lb weight
Reverse Curl: 10x65, 9x65, 8x65
Felt really good on my tri exercises today and got some really good forearm pumps. My recovery felt even better this week then last. Tomorrow is leg day with bis and abs and then I'll be camping the rest of the week/weekend. I'm feeling some added soreness in my collar bones on chest exercises, and felt it somewhat on the military press today, so the rest is probably needed. I'll be doing some cardio this weekend but other than that it'll be an R&R weekend.
I weighed myself today at work almost 3 hours after breakfast and weighed 202 so my weight from the other day may not have been too far off. I'll get some measurements again Sunday when I get home and weigh myself again next Monday.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/18/2006 9:08:31 AM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 11: Legs, Bis, Abs
Squats: 10x135 WU, 10x225 WU, 3x10x295 (120s) (Will increase to 305 next week)
Still Legged DL: 3x10x170 (90s) (Bump to 180)
Smith Machine Box Calf Raises: 10x295, 10x315, 10x315 (60s) (315 all)
BB Curl: 10x90, 10x90, 9x90 (75s) Bump to 95 next week.
Hammer Curl: 3x10x40 (60s) Bump to 45 next week.
Atlus Curl: 10x5.5, 10x6, 10x6.5 (60s) (6.5 all next week)
Leg Lift: 35,28,18
Incline Sit-up: 25,17,17
I definately felt the stack today. Recovery time seemed to be way down and my lifts just felt really good. I was tired after this workout but felt really good. Pumps were insane today. I'm about to start 3 days off from lifting which I think will be a benefit as I'm noticing some muscle soreness and some pain in my collar bones on heavy lifts. After I finish the stack I will be taking a week off just to give my body some needed rest as I haven't done so since mid May.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/21/2006 3:46:42 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Alright after a weekend off from the weights and just doing some cardio I got back to it today. With school starting again this week and my schedule for work and school crunching my time my workouts will now be one body part per week. Plus I've been doing a similar 3 day split for the last 4 weeks or so.
Day 15: Chest
Flat BB Bench: 2x10x115 WU, 10x215, 8x215, 6x215 (120s rest, will repeat same weight next week.)
Decline BB Bench: 10x195, 8x195, 6x195 (100s rest, Again will repeat this weight next week)
Incline DB press: 10x80, 7x80, 6x80 (90s rest, repeat 80's again next week)
Seated Fly Machine: 10x8, 7x9, 8x8 1/2 (60s rest, 8 1/2 plates all three sets next week.)
I tried to reduce rest time slightly on the Incline press just to mix things up. I felt a little off today but I think that had to do with the new schedule and time of the day I'm lifting; morning now instead of the evening. Unfortunately I didn't really plan my stack out with the start of school. Wish I would have gotten it either 2 weeks earlier or two weeks later so I could have done 4 straight weeks of the same lifting split, however, I may see some added benefit now that I've mixed up my split some and am giving myself more rest between the various muscle groups and repitition there of.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/22/2006 3:05:52 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 16: Back
Bent Rows: 10x175, 10x175, 9x175 (60s rest)
Superset: Lat Pulldown 10x140, 10x140, 9x140
Straight Arm Pushdown: 10x60, 10x60, 10x60 (90s)
Dumbell Rows: 3x10x55
15 minute run
Felt good again today. Definately stronger and I'll bump weight again next week.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/24/2006 6:32:06 AM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 17: Shoulders
Standing Military Press: 10x130, 8x130, 6x130-3x115
Lat Raises with Pour movement: 3x10x20 (Really focused on form with slow speeds and a pause at top)
Face Pulls: 3x10x6 plates
BB Shrugs: 3x10x225
DB Shrugs: 3x10x85
Workout felt really good. I had some increase in weight and some in reps. I really focused hard on form and taking my time more so than normal on the lat raises and face pulls. Generally my form is good but I did my best to make it perfect.
On a side note I have noticed a significant increase in my libido. I'm unsure if it's directly related to the stack or if it's just the diet/exercise as well. Regardless it's unstopable right now.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/27/2006 1:51:26 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 18: Bis, Tris, Forearms
Skull Crushers: 10x65 WU, 10x120, 9x120, 7x120 (75s)
OH Tri Extension: 2x10x95, 8x95 (60s)
Tri Pushdown: 12x60, 10x80, 7x85 (60s)
BB Curl: 10x65 WU, 10x95, 9x95, 7x95 (75s)
Hammer Curl: 10x45, 8x45, 7x45 (75s)
Reverse Curl: 10x65, 10x65, 8x65 (60s)
Wrist Curl: 3x10x135 (60s)
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/27/2006 1:54:26 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Ok I took Friday, Saturday, and Sunday off. I had some pretty bad soreness in my left knee and didn't want to aggravate it with a leg day and then I was out of town Saturday and Sunday. Weighed again today when I got home on an empty stomach and I was 200lbs.
This will be the last week of the stack and then I will weigh myself and take my measurements. I definately am noticing some strength gains as well as some size. Mirror shows a little bit more fat in the stomach region, but with my caloric intake I'm not surprised.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/28/2006 2:50:26 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 22: Chest
Today's workout was a bit rushed as I had to squeeze it in between a class and a meeting. Rest between exercises was less than normal but the rest between sets in the exercises was the same as last week. Meaning generally I'd take 4-5 minutes between Flat bench before moving to Decline, but today it was closer to 2 minutes.
Flat BB bench: 2x10x215, 8x215 (120s rest) Felt better on this exercise this week. The soreness I had in my tris and collar bone area was gone. I will probably bump to 220 or 225 next week.
Decline BB bench: 10x195, 8x195, 6x195 (100s rest) Same weight/reps as last week, but with the reduction of rest between flat and decline I'm still pretty happy. I'll do this weight one more time in hopes of getting up to 3 sets of 10.
Incline DB press: 10x80, 8x80, 6x80. (90s rest) Again I felt the reduction of rest between exercises here again. Form was good, I just couldn't get the reps out, but given the reduction in the rest I'm happy.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/29/2006 8:43:56 AM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 23: Back
Bent Rows: 10x180, 9x180, 7x180 (90s rest)
Superset: Lat Pulldown: 10x150, 10x150, 9x150
Straight arm pushdown: 3x10x70 (90s rest)
Seated Rows: 3x8x140 (60s)
Felt really good today. I definately was sore after the workout, but now after some food and about an hour I feel really good. The lat pulldown/straight arm pushdown is a killer superset for me. I decided to throw in the seated rows today for a little variation.
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/30/2006 2:47:36 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 24: Shoulders
Standing Military Press: 10x130, 9x130, 6x130-3x115 (90s)
Lat Raises: 3x10x25 (60s)
External Shoulder Rotation: 3x8x35 (60s)
BB Shrugs: 3x12x225 behind back (60s)
Upright Row: 10x85, 10x95, 8x100 (60s)
Face Pulls: 2x10x60 (60s)
(in reply to Broken09)
|
|
|
|
|
RE: Broken09's DS NHA/Xceed log - 8/31/2006 12:53:27 PM
|
|
|
Broken09
Posts: 187
Joined: 5/22/2006
Status: offline
|
Day 25: Bis, Tris, Forearms
Skull Crushers: 10x65 WU, 10x120, 10x120, 8x120 (75s)
OH Tri Extension: 2x10x95, 8x95 (60s)
Tri Pushdown: 10x85, 10x85, 6x85 (60s)
BB Curl: 10x65 WU, 10x95, 10x95, 8x95 (75s)
Hammer Curl: 9x45, 9x45, 8x45 (75s)
Reverse Curl: 10x70, 10x70, 9x70 (60s)
Wrist Curl: 3x10x135 (60s)
(in reply to Broken09)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
