Nick W.’s BodyBlog

Finally after nearly amonth my elbo is almost completely healed.  I have been doing a little physical thearopy on it. I’ve been hanging to stretch it out, and doing slow andcontrolled flexing to get it loosened up. also every now and then i will take a 5 lbs E-Z bar (no wieghts n it) I will do tri extentions just to get the joint loose and durrable. On top of all this i take advil now when i get up and before bed. doing this loosens up the blood, and makes the elbow more flexable.

          As of 2007 I have been making some serious changes to everything in bodybuilding. I have modified my off season diet big time. I have added in 2 more chicken breasts everyday to the diet. I have started this sometime last week and already gained a solid 2 or 3 lbs of muscle. unfortunately I think I am about to fail off of wrestling. But this will give me a great opertunity to take my physique to the next level and really bulk up. I have already begun bulking up despite wrestling and the plan is to compete in the US Nationals June 23, if they have a teen division. Origionally I really wanted to compete in the Spirit Of America, cape cod. they always have a teen division, and it is ameature, but more elite than my previous one. But because of Wrestling I do not think I will be able to put on the amount of muscle that I want with in the next 3 months, even though I am done with Wrestling. So as of now the plan is to Compete in the US Nationals Jun 23. I hope to compete at 135-140 with a very low bodyfat. I will keep you posted and let you know for sure when I am competeing again.

NOTE: No matter what I will DEFINITLY be competing in this years Gate City Show again. It is anual, and I will be in it every year.

I have tried a bunch of different lateral workouts since i have started. But through out the past few weeks i have been using a different strategy. I like going heavy but when u do the genaric start light and work your way up, i dont think u get enough of each. its only one heavy set at the end (by the time u reach it you are so tired u use bad form) and one light  at the beginning (useing good form but too light to really build up) plus a few in the middle. but with this one you get an even ballance. Here’s how it goes!

                 You basically just switch off from havy to light. you use a weight that is heavy for you and w/ ur elbows slightly bent, squeeze out 8-10 good reps, as controlled as u can w/ that amount of wieght. then you grab a lighter weight, a little heavier than you would warm up with, and get about 16 reps out of that. (Be sure not to make it a weight that you can get an easy 16 reps out of, you should have to focus all your energy into it, and make it as hard as you can". once you have done that you have completed your first set. do 4 of these in all. heavy wieght for 8-10, then kind of light for 16.

heres what I do:

20lbs x 10

12lbs x 16

That is one set, repeat this 4 times. (MAKE SURE YOUR REPS ARE GOOD QUALLITY)!!!

Tonight, (friday) was the last day of a FULL week of being back on my workout schedual. the first week back since my elbow injury. and now that i am JV on wrestling i dont have to maintain a weight. after christmas vaca, ended i have been back on a good eating diet w/ chicken brought back in. i have also been going completely for good form. i am not going as heavy or as fast as i can. fortunately though from wrestling i have actually gotten stronger, so no i am doing slow and controlled reps w/ weights that i was either straining with or maxing out on before. But my dieting and workouts are not the only thing that have changed. i am back on the suppliments. i am still taking glutamine, but no longer the akg 1000 that was in the pill form, now i am on the gell form known as glutamine infusion, (orange flavored) and i am also back on cell mass. My home gym has nice a new dumbbell rack that i got for X-mass. And my elbow is almost completely healed, and i can almost touch my shoulder. I did chest yesterday and was able to do incline bench w/ about 100 lbs for a few sets, and 40 lbs dumbbells for 2 sets of 5 (usually without feeling too much stiffness. and today I was able to do bi’s and tri’s, for the first time. although i was able to do the whole work out it still hurt a little doing arms. Also I have come up with an EXCELLENT shoulder work out specifically with laterals wich i will right about in my next blog coming soon.

Tonight, (friday) was the last day of a FULL week of being back on my workout schedual. the first week back since my elbow injury. and now that i am JV on wrestling i dont have to maintain a weight. after christmas vaca, ended i have been back on a good eating diet w/ chicken brought back in. i have also been going completely for good form. i am not going as heavy or as fast as i can. fortunately though from wrestling i have actually gotten stronger, so no i am doing slow and controlled reps w/ weights that i was either straining with or maxing out on before. But my dieting and workouts are not the only thing that have changed. i am back on the suppliments. i am still taking glutamine, but no longer the akg 1000 that was in the pill form, now i am on the gell form known as glutamine infusion, (orange flavored) and i am also back on cell mass. My home gym has nice a new dumbbell rack that i got for X-mass. And my elbow is almost completely healed, and i can almost touch my shoulder. I did chest yesterday and was able to do incline bench w/ about 100 lbs for a few sets, and 40 lbs dumbbells for 2 sets of 5 (usually without feeling too much stiffness. and today I was able to do bi’s and tri’s, for the first time. although i was able to do the whole work out it still hurt a little doing arms. Also I have come up with an EXCELLENT shoulder work out specifically with laterals wich i will right about in my next blog coming soon.