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naterjy03
11-23-2007, 05:01 PM
Hey wbb posters-

A little bit about myself before I begin my journal here. I'm currently in the Marine Corps and deployed to Iraq. We have a small gym here at our outpost. I have some previous experience lifting from my days in high-school as a wide receiver. I'm a thin guy and though I have a very high military physical fitness test score I can't push too much weight. My goal is to get stronger and go from my current weight of 155 to at least 170, while maintaining decent abs, by the time I return home in May or June.

GOALS:
Body weight: 170-180 lbs.
Bench: 5 reps 200 lbs.
Deadlift: 235 lbs.
Squat: 5 reps 200 lbs.


I appreciate any advice or feedback you guys or gals may have.

Thanks.

naterjy03
11-23-2007, 05:07 PM
Did chest & triceps today:

Flat bench: warmup set, 15 reps with 45 lb. dumbbells
2nd set- 8 reps 125 lbs.
3rd set- 5 reps 135 lbs.
4th set- 6 reps 140 lbs.
5th set- 5 reps 145 lbs.

BB incline bench: 1st set- 8 reps 85 lbs.
2nd set- 6 reps 95 lbs.
3rd set- 4 reps 95 lbs. (ouch...old shoulder injury)

Close-grip bench: 1st set- 9 reps 115 lbs.
2nd set- 5 reps 115 lbs. (ouch, shoulder again)

DB tricep extension: 1st set- 10 reps 15 lbs
2nd set- 9 reps 15 lbs (to failure)
3rd set- 5 reps 15 lbs (to failure)

Dips(body weight): 1st set- 10 reps
2nd set- 7 reps ( to failure)

Pushups: 1 set of 25 & 2nd set of 10

naterjy03
11-24-2007, 02:57 PM
Back-

Deadlift: warmup 115x12, 135x7,140x7,140x6,140x5

Wide-grip chinups: x6, x7, x5

DB Rows: 3 sets of 8 reps 50lbs.

Tbar rows: 8x90, 10x100, 10x100

naterjy03
11-26-2007, 08:46 PM
Squats: 2 warmup sets
5x135,5x135,5x135,5x145,5x155

going to start with 145 after warmups next week.

Calf-Raises: 12x 50, 12x50, 12x50

DB Lunges: 15x30lbs, 15x30

Oblique bends /w 45lb plate: x20, x20

Hanging Leg Raises: x15, x25

Double crunch: x20, x35

naterjy03
11-27-2007, 09:30 PM
Weight 157.5

Flat BB bench: warmup sets 20x45, 10x95
7x135
6x135
6x135
5x135
5x145
3x145
2x155

Incline BB Bench:
8x85
5x95
6x95
4x95

Decline DB Bench:(started with barbell then realized that with the equipment we have it just wasn't working out..moved to dumbells.)
8x105
10x35s
8x35s
8x35s

Dips:
x8
x6
x5

Push-ups:
x10

naterjy03
11-29-2007, 06:20 PM
Weight 158

standing DB curls:
8x30
7x30
6x30
6x30
3x35/3x30

Hammer curls:
10x15
8x20
8x20
5x25

Reverse curls:
12x35
12x35
12x35

Wrist curls:
6x95
6x95
6x95

Close-grip bench:
8x95
8x95
8x95

laying down triceps extension with ez-bar:
10x35
8x40
10x40

GuitarGuru
11-29-2007, 08:02 PM
Just want to say thanks for serving and good start! I think you will find that your deadlift and squat will shoot up once you get the motion down. Im 155lbs as well and I thought it was gonna take forever to break the 200 mark for DL and Squats....dont even ask me about Bench...i suck but anyway...im now repping 200for deads and 180 for squats and my maxes are 230 and 200 and ive only been training for like a solid month/month and a half. Goodluck!

by the way im 5'9.5"...dont know how tall you are...if you are taller then you might need to put on a little more weight to see those numbers fly up but they will

naterjy03
11-30-2007, 04:48 PM
Guitarguru- Thanks for the encouragement. I'm just over 6 feet tall, so I definitely agree- I need to put on some pounds.

Did back yesterday and felt really good about it afterwards. Felt like I had my DL form down and had a buddy check and he agreed. After he checked I decided to try and up the weight a little and set some PR's. I'm going to try and put on a little more next back day.

Deadlifts:
warmups 15x45
8x135
6x145 *PR
5x150 *PR
7x165 *PR
3x185 *PR

I guess this is a case of newbie gains like I have seen so many people mention on the forums.

Chin-ups:
x6, x5, x5, x4, x3

BB Row:
3x8x95

Weighted crunches:
x20, x20, x20

Double crunches:
x10

naterjy03
12-01-2007, 04:53 PM
DB shoulder press:
10x35
10x40
7x40
7x45
6x45

Arnolds:
6x35
5x35
7x35
3x40

Upright rows:
8x55
8x55
8x55

Front & Lat raises:
3 sets of 10-15 lbs

BB Shrugs:
8x135
8x135
7x135

Coke
12-02-2007, 10:20 AM
Good shoulder day man...good luck with everything, stay with the lifting to make gradual and hard gains.

naterjy03
12-02-2007, 05:34 PM
Thanks Cocoa.

Legs today:

10x135
10x135
8x155 PR
5x165 PR
10x135


Calf-raises:
12x50
12x50
15x60

Bulgarian Split-squats:
10x 25lb db's each hand
10x same

Coke
12-03-2007, 05:38 AM
Solid PRs on your squats bro.

naterjy03
12-09-2007, 05:30 PM
Thanks Cocoa. The internet here has been in and out so I haven't been able to post lately. I've been lfiting when possible though.

Dec 4:
flat db bench:
warmup 20x45lb barbell
12x45
12x50
12x50
7x60
6x60

incline db press:
8x35 (ouch shoulder)
12x35
10x40

ez-bar tricep extension:
12x45
10x45
8x45

standing DB curls:
5x35
6x35
5x35
6x35
5x35

hammer curls:
5x20
5x20
5x25

reverse ez-bar curls:
12x35
12x35
12x35

naterjy03
12-09-2007, 05:34 PM
dec 5:

DL:
warmup 10xbar
10x135
10x135
8x145
10x145

wide-grip chinups:
5,5,6,5

DB rows:
10x50
10x50

Shoulder press:
10x40
10x40
10x40

naterjy03
12-09-2007, 05:39 PM
dec 7: started to do legs workout and got called up on reaction force.

squats:
warmup 10x45
5x135
5x155
5x155







dec 8:
flat bb bench:
warmup 20x45
5x135
5x135
3x145(no spotter)
5x135
5x135
2x140
1x145

incline db press:
6x45
6x45
5x45

dips/pushups superset: this killed me, no breaks
16 dips, 10 pushups
5 dips, 8 pushups
5 dips, 5 pushups

db tricep extension:
10x15
8x15
8x15

standing db curls:
10x30
10x30
5x35
5x35
9x30

hammer curls:
8x20
8x20
8x20

reverse ez-bar curls:
12x35
12x45
12x45


I need to work on whatever muscle group is under the most strain at the lowest portion of the barbell benchpress range of motion. Once I get the weight up past a certain point I feel like I could do much more. I'm assuming this is the point at which the triceps are under the most strain in the movement?

Coke
12-11-2007, 05:49 AM
Nice job this past week dude, keep it up.

naterjy03
12-17-2007, 06:29 PM
Thanks for the encouragement, Cocoa.

Well I've been busy alot lately and nowhere near any base with a gym for the past couple days. I'm going to the gym later today though.


9 DEC- Back/Shoulders
Felt good today, set some PR's. Decided to try sumo stance deadlifting after getting some advice from a more experienced lifter here on base and I felt much more comfortable.

Deadlifts(sumo):
warmups 20x45
6x135
8x135
20x135 PR, exhausted after this set
2x165
2x185
0x205 failed

DB Rows:
12x55
12x60 PR
10x60

Shrugs:
8x175
7x175
6x175

Standing Mili Press:
8x85
8x85
8x85

Arnolds:
5x35
5x35
6x35

Upright Rows:
12x55
12x65

Front/Lat raises(superset):
10x15/10x15
10x15/10x15



11 DEC: Legs/Abs

Another good day, set PR on squats.

Squats:
warmups 10x95
8x135
4x155
8x165 PR
5x175 PR

Standing calf-raises:
15x135
15x185
15x185

Lunges:
10x 35lb db's

Ended with a few sets of weighted crunches and hanging leg raises.
Weight was 161.

Coke
12-18-2007, 05:22 AM
Numbers are raising up, good stuff guy.

naterjy03
12-21-2007, 05:45 PM
19 dec:

Because I have to lift at odd hours and therefore rarely have a spotter I think I'm going to start using dumbbells exclusively on my chest day. What do you think Cocoa?

flat bb bench:
5x135
3x145
2x155
2x145

incline db bench:
8x45
8x45

incline bb bench:
12x85
6x105

flyes:
6x25
6x25

body weight dips:
x20, x20



20 dec:

ez-bar curls:
10x65
8x75
5x85
6x75

incline db curls:
5x30
8x30
8x30
8x30

reverse curls:
8x55
7x55
5x55

hammer curls:
8x20
8x20



21 dec:

db shoulder press:
10x40
7x45
6x45

arnolds:
6x35
7x35
8x35

upright rows:
10x65
6x75
7x75

Weight 161.5

Doing back tomorrow...deadlifts woohoo

Coke
12-22-2007, 06:32 AM
...I think I'm going to start using dumbbells exclusively on my chest day. What do you think Coke?

Sounds like a plan, I know a few lifters who swear by db benching - give that a go plus still keep manageable bb benching n the mix.

naterjy03
12-22-2007, 06:31 PM
Thanks for the input and advice Cocoa.

Felt good at the gym today, worked up a good sweat.

23 dec-back

weighed in 160

wide-grip chins:
x8,x7,x6,x6

Deadlifts:
6x145
4x165
6x165
3x185
3x185

DB rows:
8x60
8x60
8x60

Oblique bends w/ 45 lb plate:
x20, x10

Ended with some weighted crunches, hanging leg raises, and double crunches.

Coke
12-23-2007, 05:55 AM
Hard at work man, solid back session with abs thrown in.

naterjy03
12-23-2007, 06:59 PM
Cocoa- thank you very much for the constant encouragement and advice.

Had an awesome legs session tonight, set a new PR for squats. Hoping to hit 205 in the next two weeks. Also found a temporary lifting partner for the next week, week and a half. Decided to try front squats for the first time tonight and definitely felt it in my quads. I do have some questions about this lift though. I did a little research on it prior to going to the gym and saw two different styles of positioning the hands and arms. One where you cross your arms in front of you and another where you have your palms facing up, knuckles of each hand on that arms corresponding shoulder(hopefully that makes sense). I tried each grip with just the 45 lb. bar and found that I liked the crossed-arms variant more. However, when I tried it out with a little bit of weight on the bar I found that it hurt my front deltoids a little bit. Am I holding it incorrectly, or is this normal?

24 dec: legs, weight 162

squats:
8x135
8x155
5x175
4x185 PR
3x185

Front squats:
6x95
8x95
8x95

Standing calf-raises:
12x135
12x185
12x185

Lunges:
2x15, 25 lb. db's

naterjy03
12-24-2007, 06:52 PM
25 dec- merry christmas from iraq to all wbb.


did chest/tris today and finally starting to feel like my bench is improving, little by little.

weight was 163.5

flat barbell bench:
8x135
7x145 PR
4x155 PR
2x155
5x135
4x135

incline db press:
5x45
6x45
5x45

ez-bar tricep extension:
12x45
8x55
8x55
8x55

between bench weighted dips:
12x45, 8x70, 5x90

normal dips:
body weightx8, x6

naterjy03
12-25-2007, 07:33 PM
26 dec: bis/forearms/abs weight 162.5

today was going to be a rest day but i really felt like lifting so I did some curls and abs. tomorrow is back and shoulders.

bb curls:
10x65(close grip)
8x75(close grip)
6x75(close grip)
7x75(wide grip)
7x75(wide grip)

alternating standing db curls:
6x35
5x35
7x35

reverse ez-bar curls:
11x55
11x55
7x55
8x55

hammer curls:
6x20
8x20
8x20

barbell wrist curls:(hold 5 seconds)
6x85
8x85
8x85


deadlifts tomorrow, woohoo!

Coke
12-26-2007, 05:55 AM
Wow man, not skipping a bit, even during the holidays - :thumbup: ...looking super and rising steadily in here.

naterjy03
01-04-2008, 04:42 AM
27 dec: back, weight: 160.5

DL:
5x125 warmup
5x175
3x195
3x205 PR
1x215 PR
5x175

DB row:
8x60
8x60
10x60

wide-grip chins:
8,7,7,6,7

GM's:
12x85
12x105
12x105


28 dec: legs weight 162

Squats:
8x135
5x175
5x185
5x195
3x205

Front squats:
5x95
5x105
3x105

Standing calf-raises:
12x175
10x195
10x195


29 Dec: chest/tris, weight 163
flat bb bench:
10x125
5x145
5x145
5x145
5x145
6x145

incline bb bench:
8x85
8x105
8x105
5x115

weighted between bench dips:
10x +45
10x +70
12x +70

decline db press:
8x50
7x50
5x50

ended with some abs work


Was away from the base and therefore the gym for a few days. Going to do legs today.

McVein
01-04-2008, 06:14 AM
Nice workouts in here man.

naterjy03
01-04-2008, 07:30 PM
Thanks for the encouragement.

Chest/tris yesterday. There were alot of people in the gym and I didn't have much time so didn't get to do all that I wanted. I think I may start working close-grip bench press into my tricep workout.

4 January, chest/tris. weight 163

flat bb bench:
10x125 warmup
8x145 PR
7x145
5x145
4x145
8x125
7x125

close-grip bb bench:
12x85
8x105
6x115

body weight dips:
12,10,7,5,5

Coke
01-07-2008, 07:50 AM
Damn good chest and tri day bro.

naterjy03
01-08-2008, 08:47 PM
Thanks again guys.

6 January: legs/biceps

squats:
10x125 warmup
5x175
5x195
5x205 PR
2x215 PR
5x125

front squats:
5x125 PR
5x125
4x125

calf-raises:
10x175
10x175
11x175

lunges:
12x35 lbs

ez-bar curls:
5x75
5x75
7x75
5x85

reverse ez-bar curls:
12x55
6x65
7x65

incline db curls:
8x30
8x30
8x30



8 January: back weight: 162
This workout was cut short because I had to do some work, but I got a new DL PR.

DL:
10x125
8x175
8x195 PR
3x205
3x215 PR

wide-grip chins:
x10, and at this point I had to leave the gym.

Coke
01-09-2008, 06:29 AM
The squatting and deads PRs are sweet, nice job overall.

naterjy03
01-19-2008, 05:58 AM
well haven't been around an internet center lately but i've still been lifting and improving. weight is still hovering around 162-165.

9 jan: legs/shoulders

squats:
8x125 warmup
6x175
3x195
3x215
5x145

calf-raises:
12x215
12x215
12x215

db shoulder press:
12x45
10x50 PR
7x50

arnolds:
8x40 PR
6x40
5x40

shrugs:
8x135
5x175
5x175


13 jan:shoulders
power cleans:
10x95
8x95
5x105
4x105

db shoulder press:
10x45
7x50
5x50
4x50

front raises:
10x25
9x25
10x25

shrugs:
10x125
10x125

14 jan: triceps
close-grip bench:
12x145
10x155
8x155
7x155
2x175

skullcrushers:
10x50
6x50
6x50
5x50

overhead ez-bar extensions

weighted b/w bench dip

15 jan: back

pullups

DL:
10x135 warmup
7x185
6x205
6x205
4x225
3x235 PR

BB row

DB Row

16 jan: arms
bb curls
ez-bar preacher curls
db conc. curls
reverse ez-bar curls
seated hammer curls

19 jan: chest
flat bb:
12x135 warmup
5x155
6x165PR
3x175PR
2x185 PR
12x135

incline:
x125, 135

decline:worked up to 5x185 PR

pec-dec flye machine
planks, crunches

Coke
01-19-2008, 07:22 PM
Fine job with those most recent efforts man.

naterjy03
01-21-2008, 10:51 AM
Moved to a different base recently, thankfully the gym here is better than where I was previously so I'm going to be mixing in some other workouts in. Finally have a permanent lifting partner also. Only problem with this gym is that there is no scale so I won't be able to update my weight very often.

20 Jan: shoulders

seated mili press:
worked up to 135

front raises with barbell:
3x10x45

I can't remember what else we did :(



21 Jan: Back
wide-grip pullups:
11,8,9,7

t-bar rows:
worked up to 100, 4 sets of 10

lower back machine(simulates hyperextensions I guess)
4 sets of 10, 110 lbs

DL: new PR today
10x135
5x205
3x225
2x245 PR

Marked 2 days on the calendar for some goals today.

Goals for Feb 21:
B:195
S:255
D:275

Goals for March 21:
B:205
S:285
D:305

Coke
01-23-2008, 05:04 AM
Good luck at your new base gym and with your training partner too bro.

naterjy03
01-28-2008, 05:13 AM
22 Jan: arms

close grip benchpress:
10x135,5x155,6x165,3x175

skullcrushers:
5x55,6x55,4x60

bb curls:
12x65,9x70,7x70,8x70

alternating db curls:
6x35, 12x30,12x30

reverse ez-bar curls:
12x55,12x55,12x55

23 Jan: legs weight 166

squats:
10x135 warmup
7x205 PR
5x215 PR
5x225 PR

leg press:
12x180
10x270
5x375

calf-raises on leg press:
20x90
25x160
25x160

leg extensions:
20x90
20x125
20x150

25 Jan: chest weight 165

flat bb bench:
10x135 warmup
7x165 PR
5x175 PR
1x185
5x165

incline db press:
7x45
6x45
7x45

dips:
12,15,10

weighted pushups:
10x +45
12x +45
10x +45

26 Jan: shoulders

power cleans:
12x95
8x115 PR
6x115
5x115

shrugs:
12x135
8x185
8x185
8x185

front raises:
3x10x30


27 Jan: back

DL:
12x185
8x225 PR
4x255 PR
1x275 PR

wide-grip chinups:
15,11,8,6,5

DB rows:
10x55
10x55
8x60
10x60

back extensions:
10x +35
15x +35
15x +35

Coke
01-29-2008, 06:05 AM
Efforts are looking smooth this past week Nate, keep it up.

naterjy03
02-23-2008, 11:20 AM
well I haven't posted in awhile because I don't get too many chances to get online, but I've been lifting. I've switched my focus from strength increases to improving how I look and I'm starting to see some development.

My maxes these days are:

flat bench: 205x3
deadlift: 275x2
squat: 235x5




I did legs today. My weight was 167. Squat rack was taken and my time was limited so I did some other exercises. I used 30 second rest periods between each set.

Hack squats: 180x15,180x15,180x15,180x15
Leg Press: 230x15,230x15,230x15,230x15
Lunges:4 sets of 10 with 25 lb. dumbells

Ended with abs. Did 25 hanging leg raises, some 25 lb. weighted crunches, twisting crunches, and body weight planks.

JonnyM
02-23-2008, 12:29 PM
Wow man, you are really starting to make some serious gains!

keep it up!!!!