#1
|
|||
|
|||
nate\'s journal
Ok gonna give a journal a crack to keep track of my progress.
Age: 27 Weight: 180 lbs Height: 5'9 Goals: I started back into lifting in february after almost a year off from laziness. Was up around 195 lbs and feeling like sh!t. Would ideally like to drop another 10 lbs of fat and be in the best shape of my life. |
#2
|
|||
|
|||
Re: nate\'s journal
workout schedule:
Monday: Chest Tuesday: Back/ Biceps Wednesday: Off/ maybe some cardio (i hate cardio) Thursday: Shoulders / Tris Friday: Legs Sat/Sun: Rest Diet: Haven't taken the time to figure out cals/day, but i'm slowly dropping body fat right now and definitely adding mass/strength. Going to continue with this until my progress stalls. 8:00 am: 2 whole eggs/ 4 egg whites 1 cup oats (dry measure) 11:00 am: Preworkout 1 scoop whey protein 1 serving NOS Blast (will be quitting this when this tub is gone. 1:00 pm: Postworkout shake 40 grams protein + 20 ounce gatorade + 5 grams creatine monohydrate. 2:00 pm grilled chicken breast w/ 1 cup brown rice 5:00 pm Grilled venison steak/chop/ etc. with broccoli/ other veggies 8:00 pm Grilled chicken breast or can tuna with some veggies 10:30 pm before bed: 30-40 grams protein (chix breast, fish, venison,etc) + 2 tablespoons natty peanut butter. Light sleeper, whenever i wake up at night i'll slam down a protein shake (40 grams protein). i pretty much eat and drink (beer of course) whatever i want on the weekend. When results slow, i will limit the weekends to one day. |
#3
|
|||
|
|||
Re: nate\'s journal
Monday 4/09/07
Chest day I usually do chest alone on monday because of meetings/etc. warmup stationary bike 10 minutes, shoulder warmups, etc. been doing a 5x5 routine the last 2 weeks for chest, deads, and squats. making progress. flat bench: 205 lbs 3 sets x 5 reps 195 lbs 2 sets x 5 reps incline db bench: 70 lbs dumbells 3 sets x 8 reps pec deck: 3 sets @ 8 reps cable crossovers: 2 sets x 10 reps workout felt good, swam a few laps after to stretch out. |
#4
|
|||
|
|||
Re: nate\'s journal
rushed workout today because of meetings.
Back Deadlifts: 5 sets x 5 reps @ 275 lbs. Barbell rows: 3 sets x 8 reps @ 135 lbs one arm seated cable rows: 3 sets x 8 reps close-grip pull downs: 3 sets x 8 reps assisted chins: 3 sets x 10 reps Biceps barbell curls: 4 sets x 10 reps alt. db curls: 3 sets x 8 reps double bi. pose cable curls: 3 sets x 10 reps. overall workout felt good. Gotta get some straps for deads and rows as my grip is beginning to fail before i reach muscle failure. Diet today has been normal. |
#5
|
|||
|
|||
Re: nate\'s journal
going out of town Thursday-Sunday, so squeezed in shoulders and triceps today.
Shoulders Standing BB Press: 4x8 reps @ 105 lbs. Seated DB Press: 3x8 55lbs DBs upright rows: 2x10 reps lateral raises: 3x8 reps DB Shrugs: 3x8 reps triceps Weighted dips: 3 x 10 reps Close grip B.P.: 3x8 @ 135 lbs closegrip pressdown: 3x10 reps overhead 2 hand db extension: 3x8 reps felt good after workout. Gonna try to squeeze in a leg workout before hitting the road thursday morning. We'll see if i get outta bed. |
|
|