nate's journal

[nate_b_17]

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.

[nate_b_17]

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.

[nate_b_17]

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.

[nate_b_17]

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.

[nate_b_17]

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.