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nfraher
03-21-2010, 12:27 AM
This will be my personal workout journal. My name is Nick, living in SoCal. I am nearing the end of SS and having a tiny bit of trouble reaping gains from linear progression, so I will most likely start Texas Method soon. That being said, I definitely have some time left on SS before that becomes necessary. After having gone from 125 -151 in the last 8 months eating and lifting heavy, I am getting ready for a cut at some point, just to get back to a lower body fat (fit into my pants again instead of buy new ones). Before then, I will be trying to add another 7-8 lbs to my frame. Any input is greatly appreciated!

Stats:
Age: 23
Height: 5'5
Weight: 151 lbs
Time Training: 1 year and 2 months
Bulking Cals 3700

Lifts:

Bench : 180x5
Squat: 280x5
DL: 280x5
Press: 125x5
Row: 125x5

Short Term Goals:
Bench 225x5
Squat: 315x5
DL: 315x5
Press: 150x5
Row 150x5
Bodyweight @ 160 before a cut



My diet is mainly clean, though budgetary constraints and trying to get all the calories in have resulted in some sugary cereal in the morning and some other non-clean sources. I am taking in about 170-200g of protein a day, and about 20-25% of my macros come from fat, the rest are carbs. I always thought I was an easy gainer, but bulking has made me realize otherwise. It has been quite difficult to add weight, as I'm sure it is with everyone.

Measurements and pictures to follow. Thanks folks, any encouragement/critique welcome.

nfraher
03-21-2010, 02:36 PM
Measurements:

Arms: 14.25
Thighs: 23.75
Chest: 41.25
Waist: 31
Calf: 14.5


http://img265.imageshack.us/img265/6133/picture051ru.th.jpg (http://img265.imageshack.us/i/picture051ru.jpg/)
http://img714.imageshack.us/img714/3515/picture047dl.th.jpg (http://img714.imageshack.us/i/picture047dl.jpg/)
http://img524.imageshack.us/img524/5508/picture053zf.th.jpg (http://img524.imageshack.us/i/picture053zf.jpg/)
http://img441.imageshack.us/img441/4379/picture054d.th.jpg (http://img441.imageshack.us/i/picture054d.jpg/)
http://img214.imageshack.us/img214/4649/picture055x.th.jpg (http://img214.imageshack.us/i/picture055x.jpg/)
http://img214.imageshack.us/img214/9551/picture065v.th.jpg (http://img214.imageshack.us/i/picture065v.jpg/)
http://img641.imageshack.us/img641/3474/picture064o.th.jpg (http://img641.imageshack.us/i/picture064o.jpg/)

nfraher
03-21-2010, 04:16 PM
Rest day from the gym, back tomorrow (monday) for SQ, BE, DL day. Should look like this

Squat:

Working sets:
285x5
285x5
285x5

Bench:

Working sets:
180x5
180x5
180x5

Deadlift

Working sets:
285x5


Accessory Work
Chins:
Bodyweight, 2 sets

Abs:
30lbs , 2 sets weighted sit-ups to failure
Planks


Energy levels have been good. Need more milk.

nfraher
03-22-2010, 08:48 PM
Overall, a pretty good day at the gym. Woke up early to drive my girlfriend to a new job, and ended up napping for a few hours before the gym. Took the weight down on my squats to make sure I was getting below parallel, and they felt great. Probably going to work back up to my 275x5 sets from 250x5 making sure to hit everything 100%. I've only reset the squat once at this point so I think there is more in the tank.

Squat:
285x4
(missed a rep, decided to bring it down quite a bit as I have been lifting heavy the past few workouts).
245x5
245x5

Bench
175x5
175x5
175x5

Deads
285x5[PR]

Chins

Bodyweight x 11
bodyweight x 6

Weight is up a bit to 151.8. Consistently gaining with my new calorie intake, so I think I may make it to 160 in 6-8 weeks. Shoulder bothering me a bit less today. Hope to transition to low bar squats, because high bar has been irritating it the most and many have said making the switch helped. Will try soon.

Also,I don't bitch at people to get off machines when they are clearly using them correctly and need the rest time, so its really annoying when you tell me to hurry up just because I don't have 45 second rest times. Although I am aware Monday is national bench press day, and I should know better, its still only 5 minutes, so just wait your ****ing turn.

Coke
03-23-2010, 08:36 AM
Good luck with it all man, props on what you have done up to this point.

nfraher
03-23-2010, 07:30 PM
Good luck with it all man, props on what you have done up to this point.

Thanks. Just plugging away. Hopefully I'll have more to show soon.

nfraher
03-23-2010, 08:43 PM
Been looking around for some ideas of what to do while cutting. Since it'll probably only be a 10 or so week cut, I'll probably continue with SS, and just add in some barbell complexes on my off days. Hopefully I can maintain the intensity since SS isnt all that much volume. Seeing as I hate traditional cardio, this should be a great way to peel the fat off.

Likely I'll be performing these - http://www.wannabebig.com/training/complexes-for-fat-loss/ - with the focus on the barbell and dumbbell complexes. I can do the dumbbell and bodyweight complexes at home, so I'll have to be in the gym 4 days a week. Still shooting for another 3-4 pounds at least though!

nfraher
03-24-2010, 11:17 PM
Decent day at the gym today. As a result of adding in the chins last workout my lats were totally sore the last two days. I haven't had soreness like this in a year! Sets looked like this. Decided to man up and take off the foam pad and go ATG, which required dropping my squat a little.

Squats
250x5
250x5
250x5

OH Press
130x5
130x5
130x4 missed set , was off balance. Want to say it was because I couldn't watch myself do the set in the mirror because we had to move to a different spot (crowded gym) but that's probably bs.

ROW
tweaked my form on these again so I lowered weight to be safe. Was a little too much as these sets didn't push me too much. Oh well, save it for next time. I did the bent over rows pulling the barbell essentially up my leg, initiating from the lats. Though the sets didn't stress me, I absolutely felt them in the lats, which is what I have been trying for.

115x5
115x5
115x5

Accessory Work

Threw down weighted incline situps, 3 sets of 35lbs to failure.
as well as some planks for static work and a very quick set of hanging leg raises. Think I will nix these next time.


My energy level at the gym was a little low, but not awful. I didn't get enough high quality carbs Pre-WO and could really feel it during the workout. Had some coffee when I woke up at 7:30 AM and hit the gym at around 2. Need to get on track with my Pre and Post WO meals.

nfraher
03-26-2010, 10:04 PM
had gone a couple months at least without a deload, and my body was clamoring for one, so this week is gonna be it.

DELOAD WEEK

Squat
155x5
155x5
155x5


Bench
125x5
125x5
125x5

DL
175x5

Threw in 2 Sets of Tris, 2 sets of Bis, and 2 sets of wide grip PUs.

Hit the gym late today, around 7 pm. Had some coffee 30 mins prior to workout, and although I felt tired all day, the though of the deload and the coffee, along with my shake that I was sipping throughout the workout made me feel really good. Energy levels were high during the actual workout.

Bodyweight today - 152.8 - Yay

Mark!
03-26-2010, 10:15 PM
Good stuff in here. I drank a cup of coffee for the first time before a workout thursday morning and it felt good. I've noticed a lot of guys at the gym drink coffee before a workout, I may implement this and see how it goes. Keep at it bro, looking good.

nfraher
03-27-2010, 07:33 PM
Good stuff in here. I drank a cup of coffee for the first time before a workout thursday morning and it felt good. I've noticed a lot of guys at the gym drink coffee before a workout, I may implement this and see how it goes. Keep at it bro, looking good.

Coffee is great! I love the taste or I would just use caffeine pills. Cheers

nfraher
03-27-2010, 07:36 PM
I have a question for anyone who may be reading this. I am approaching my goal weight and my waistline is starting to get kind of crazy so I'd like to get down a few and trim down the bodyfat before another bulk. I am currently doing SS, but having trouble adding weight after about 4 months or so. I have done some research and would like to work with Texas Method next. First, however, I need to lose some BF.

When doing this, what does everyone recommend I do? I am going to be carb cycling and losing fairly slowly. Should I continue with SS, continue with reduced volume, switch to texas method, switch to another routine entirely, or do something completely different? I am just looking for some good direction as this will be my first real cut after adding 30lbs to my frame and would like to make sure I minimize my muscle loss. Thanks for any input from anyone reading

Coke
03-27-2010, 10:07 PM
Getting advice is a good thing, applying it is even better, but experimenting is the best in my honest opinion. I always stress being as independent as possible, especially earlier on, because what we do is so individualistic...no one is alike.

Having said that, it will be a good idea to maintain the actual weight you have right now and watch your body lean out slowly with the carb cycling and what not. Don't be afraid of the cardio, it is a great conditioning tool and will help you feel and look great.

nfraher
03-28-2010, 12:25 PM
Getting advice is a good thing, applying it is even better, but experimenting is the best in my honest opinion. I always stress being as independent as possible, especially earlier on, because what we do is so individualistic...no one is alike.

Having said that, it will be a good idea to maintain the actual weight you have right now and watch your body lean out slowly with the carb cycling and what not. Don't be afraid of the cardio, it is a great conditioning tool and will help you feel and look great.

Thanks cocoa. Over the past year or so I have been trying to understand exactly how my body responds to different food/weight/exercise,etc and it has really helped. Excited to see the work I've done. Hopefully a good portion of that is muscle, as the only real fat I put on appears to be around my gut, which is where it usually goes on me.

nfraher
03-28-2010, 12:42 PM
1 year of progress
Bench: 90lbs x 4 --> 185lbs x 5
Squat: 120lbs x 5 --> 285lbs x 5
Deadlift: 130lbs x 5 --> 290lbs x 5

nfraher
03-28-2010, 04:49 PM
Deload day #2

Hit the weights before work, blazed through everything since I didn't need the rest with the reduced loads.

Squats
175x5
175x5
175x5

OH Press
95x5
95x5
95x5

Rows
85x5
85x5
85x5

Accessory Work
Swiss ball weighted situps - 20lbs x 3 sets
Weighted Leg Raises - 7.5 lbs x 2 sets
Planks - 2 sets

Shoulder has been receiving the ice treatment and feels great. Really glad that it is feeling better. Gotta hit my traps better next bulk.

nfraher
03-30-2010, 09:45 PM
Pretty good workout today. Got up at 7:30, and was busy all day. Couldn't get to the gym until about 7pm. Ate my Pre workout meal about 45 before the workout, and had some coffee to jumpstart me. Ended up being a bit better than I thought.

Bodyweight today : 153.8 - Boom

Last day of DELOAD

Squats - Went 100% raw on the free weights, no pads, no towel, no anything. Felt great. Going to try to resume @ 245 post-deload.
185x5
185x5
185x5

Bench
135x5
135x5
135x5

DL
185x5

Accessory Work
3 Sets of BW wide-grip chins. These were brutal. Managed only 5/3/2.


Going to wait 3 days and then resume regular weights. My shoulder flared a bit this morning, but felt great all workout. Hopefully the heavy weights dont aggravate it at all. Then again, its terribly minor anyway. Gonna still shoot for 160lbs

nfraher
04-02-2010, 12:17 AM
Good day at the gym today. First day back to heavier weights. Didn't go extreme on anything, but did manage to set a PR on my overhead press. Went to the gym fairly early for me (10:00am). Had some coffee, but only cereal pre workout. Found my energy levels to be pretty low. Didn't really have too much of a problem with any weight though.

Squats
225x5
245x5
245x5

OH Press [PR]
130x5
130x5
130x5

Row
125x5
125x5
125x5

Accessory Work
3 sets of Pushdowns
2 sets of Curls (30 lbs)

Mark!
04-02-2010, 04:49 AM
Good work on the OHP bro. Keep at it.

Coke
04-02-2010, 12:48 PM
Nice job throughout Nick, doing very well.

nfraher
04-02-2010, 01:30 PM
Appreciate it guys!

nfraher
04-05-2010, 01:42 AM
Early morning workout. (9 AM). Got some energy halfway through the workout, which was great. Hit two PRS today!

Squat
250x5
250x5
250x5

BE
185x5 [PR]
185x5
185x5

Deadlift
290x5 [PR]

Accessory Work
Pullups - Wide Grip
8 x BW
5 x BW

Coke
04-05-2010, 10:49 AM
Solid new PRs bro.

nfraher
04-06-2010, 10:18 PM
Decent day, nothing to brag about. Hit the gym late for me ( 7-9ish) and missed a rep, but felt great on the rows.

Squats
255x5
255x5
255x5

OHP
130x5
130x4 [Missed Rep]
130x5

Row
130x5
130x5
130x5

Accessory Work
Weighted Sits 35,45,45lbs.
Planks
Reverse Crunches - 2 sets

Gonna start my cut on Thursday. Have everything planned out. Shoulder is still bothering me, so I MAY squat twice a week instead of 3x a week with SS, especially given I will not be recovering as well with the reduced Kcals. Have the diet planned out. Will be doing this with a carb cycle. More to follow!

nfraher
04-07-2010, 12:18 PM
Shopping List For Today:

Carbs
Oats
2 cans no salt added pinto beans
2 cans no salt added red kidney beans
2 x 2lb bag brown rice
1lb bag lentils
1 Box All-Bran cereal
1 box of clementines

Protein
5lb bag frozen chicken breast
5lb chicken breast
1 Gallon 1% milk
1lb cut of steak (London Broil)
5 cans tuna
1 tub of non-fat cottage cheese

Veggies
3 cans no salt added corn
3 cans no salt added peas
3 cans no salt added green beans
2lb bag broccoli
2lb bag okra
2lb bag cauliflower

Fats
1 bottle sugar-free hazelnut creamer
1 Bottle extra-virgin olive oil


Cut starts tomorrow!

nfraher
04-07-2010, 03:10 PM
Pre Cut Pics

Not TOO much work to do. Should only be 10-12 weeks. I have never been very Low BF, and would like to get there to assess what work I have to do next bulk.

http://img210.imageshack.us/img210/1673/picture079g.jpg
http://img408.imageshack.us/img408/9180/picture069d.jpg
http://img90.imageshack.us/img90/4027/picture070x.jpg
http://img405.imageshack.us/img405/8660/picture071g.jpg
http://img515.imageshack.us/img515/4989/picture072.jpg

nfraher
04-08-2010, 10:48 PM
Well, today was ****ing ridiculously hard at the gym. Worked all day, 7:30 to 6.

Meal 1:
1 cup milk
1 scoop whey
1 clementine
1 tbsp extra virgine olive oil
1/2 cup dry oats

Meal 2
4 oz chicken breast
1 cup green beans
1/2 can tuna

Meal 3
clementine
4oz chicken
3/4 cup brown rice
1/2 cup lentils

Meal 4
4oz chicken
1 clementine
1/2 can tuna

Meal 5
3/4 cup brown rice
1 cup milk
1 scoop whey
1 clementine

Meal 6
4oz london broil.
1 cup green beans
1/2 cup cottage cheese.



Gym Sets:

Squat
255x5
260x5
260x5

Bench - my friend wasn't there to spot me, so i had some regular spot me. Spotting to him was holding the bar while i pressed, and I believe that helped me out a bit. Not too happy about that, but it worked out all right in the end as i got some forced reps out.
185x5
185x5
185x5

DL - god i wanna make 300, though might not seeing as I'll be happy to maintain strength on the cut.
295x5[PR]


Barbell complexes
All 5 exercises done for 8 reps each, one after the other without stopping. Then I took a 90 second break, and did it all again. Then a 90 second break and all again. After that I took a 5 minute break, and repeated the whole cycle 2 more times.

Romanian Deadlift
Bent over row
Front squat
Military Press
Barbell Rollouts

Body weight: 151.4 - low, but after a full workout and the steam room. Also clearly haven't eaten much today.

I took some no explode for the first time in a while, since my energy was low. Helped a ton in the gym. Don't care if it was placebo or not, I had energy throughout, probably due to the caffeine solely. I just didn't feel like making coffee. On with the cut. Day #2 tomorrow.

Mark!
04-08-2010, 11:29 PM
What's up Nick. Nice looking work in here. On the deadlift, if you're looking at 300lbsx1, you should be able to pull that seeing as how you did 295x5. Complexes are fun aren't they? I started with the WBB complexes for fat loss, then started researching other, more in depth complexes. Awesome stuff.

nfraher
04-11-2010, 07:23 PM
Jeez so kind of a rough few days. Was cruising great, had a no carb day which went off without a hitch, energy levels were high, and everything was great. Then boom, everyone from work wants to go out. Normally, i just go and have one beer if that, or say no thank you, but we ended up coming back to my place. Once every few months i drink more than i should, and friday was just one of those nights. As a result of the no carb day and alcohol, I woke up with a horrible hangover, and spent all of saturday nursing myself back to health. As such, my diet for saturday was not very good. Today I got back on track with a high carb day to get my energy levels up, and I got back to the gym to get back on pace.

Felt pretty good today. As a result of being dehydrated and puking from drinking, my bodyweight was very low (147.8). This should go back up over the next few days. I did notice I was quite weak today, especially on my squat. I think my legs were fatigued from the complexes, and I did not give them proper rest and recovery + nutrition what with the drinking. I found my OHP and Row sets to be closer to how they usually feel. Threw in some accessory since I haven't hit my arms in a week or more.

Squat
255x5
245x5
245x5

OHP
125x5
125x5
125x5

Row
130x5
130x5
130x5

Accessory Work

Flyes - 30lbs - 12/10/8
Straight Bar Bicep Curls - 50lbs - 12/8/6
Rope Pulldowns - 90lbs - 13/10/7

Had some no-explode prior to the workout - a little too soon after eating. Not sure if it was a result of this or my dehydration/drinking but I got some cramps during my OHP. Nothing major or debilitating in any way, but weird.

nfraher
04-12-2010, 08:51 PM
Low Carb day. Diet was 100% on today. Did dumbbell complexes in my front yard.

Reverse Lunges
Alternating DB ROW
pushup
Burpee
Alternating DB military Press

all for 6 reps each, resting 90 seconds between sets. Did 4 sets, then rested 5 mins, 4 more, rested 5 mins, 4 more.


Feelin ****in good!

nfraher
04-13-2010, 11:50 PM
Good Workout today

Was a high carb day.

Squats:
255x5
255x5
255x5

Bench:
185x4
185x4
185x4

DL:
295x5

Accessory Work
Wide-Grip Pullups: 7/5


Kinda pissed about the bench drop. Other than that my strength seems to be maintained.
Bodyweight today: 149.0 - much closer to where I thought it should be.

nfraher
04-14-2010, 09:20 PM
Though i didn't lift today, I'm going to make note of my no carb day and how i felt.

Meals as such:

Meal 1:
1 Scoop whey
2oz chicken

Meal 2:
6oz chicken
1 cup green beans

Meal 3:
6oz Chicken
1/4 cup fat free cottage cheese

Meal 4:
2 4oz 96% lean burgers
1 cup green beans

Meal 5:
3 Eggs
1 cup Broccoli

Meal 6:
2 4oz 96% lean beef burgers
1 cup fat free cottage cheese
2 tbsp natural PB

Total cals: 1700.


Feeling reallly sluggish today. Was tired all day, with the exception of the morning. This was a long a long day, as I woke up at 7:30 AM. Started tiring around 10AM. I do not remember being this tired on my last no carb day. Did not do any sort of exercise with the exception of a walk around the park (15 minutes).

chevelle2291
04-15-2010, 02:24 PM
Then boom, everyone from work wants to go out.

:bang::shoot::bash:

I get exactly where you're coming from here. I'm in college, so every Thursday it's a sin if I don't drink. I rarely drink, but when I do, I always feel ****ty about it the next day cuz I know it did absolutely nothing for me. Workouts are looking solid, man. You should be pretty leaned up with 10-ish weeks of carb cycling. You also seem to have a solid base of mass so you won't look like a twig after your cut. What's your cardio lookin' like?

nfraher
04-15-2010, 05:09 PM
After ONE week

http://img339.imageshack.us/img339/2966/picture011fj.jpg
http://img11.imageshack.us/img11/8234/picture008da.jpg
http://img408.imageshack.us/img408/1719/picture007a.jpg
http://img69.imageshack.us/img69/7479/picture006o.jpg
http://img13.imageshack.us/img13/9837/picture005tmm.jpg

nfraher
04-19-2010, 05:50 PM
workout on 4/17

Felt that I really needed a change, and to maintain my strength I went with Texas Method. Great First day. Probably going to ramp up to my PRS over 5-6 weeks, and then increase slightly (<2.5%) each week until the rest of my cut, however long that is.

Squat:
120x5
145x5
175x5
205x5
235x5

Bench
85x5
105x5
125x5
145x5
165x5

Row
60x5
75x5
90x5
105x5
120x5

Accessory Work
Weighted hyperextensions
80x15
80x15

Weighted-Sits
4 sets of 45lbs. Should have tracked how many reps each, but I just didn't. Oh well, next time.

Felt great in the gym. Haven't leaned out much yet, as I have been trying to take it easy and more or less maintain this week to judge where my body is and how much I should cut the cals. I have felt great, and have not really been low on energy even on the no carb days. I have also not really lost any weight. As a result, I will probably cut the cals a bit and see how this week goes.

nfraher
04-21-2010, 07:43 PM
feeling good today! Tad leaner. Posting Workout for past 3 days in a few

http://img88.imageshack.us/img88/6286/picture008ti.jpg (http://img88.imageshack.us/i/picture008ti.jpg/)

nfraher
04-21-2010, 08:36 PM
Monday Workout:

Squat:
120x5
145x5
175x5
175x5

Incline Bench
90x5
110x5
130x5
145x5

Deadlift
165x5
200x5
230x5
265x5 - only set I used straps for

Did not do any accessory work, but I did do 5 sets of dumbbell complexes. Had to cut the cardio a little short, but I've been losing too quickly anyway, so I think that was a good thing. First time Incline benching in FOREVER, and my stabilizers were way off. Weight felt weird, but not heavy, and i got the hang of it a set or two in.

nfraher
04-21-2010, 08:43 PM
Wed 4/21 Workout

Squat
120x5
145x5
175x5
205x5
240x5 - hit it by 5 instead of 3 because it was too easy
175x8 -

Bench
85x5
105x5
125x5
145x5
170x8 - Once again, repped out instead of 3 because it was far too easy
135x10

Row
60x5
75x5
90x5
105x5
125x7 - same
90x8

Accessory Work

Weighted dips (20lb dumbbell) - 9/6/4

Barbell Curls - 70lbs 5/4/3 - 60 was taken and I didnt feel like waiting

Tricep extensions - Behind the head - 70 lbs - 8/6/4

Good workout. Ran out of food today, so my diet sucked for the first time the whole cut. Going to just cheat today and resume tomorrow since I stocked back up on 10 lbs of chicken!

Mark!
04-22-2010, 04:51 AM
Good workouts bro. I hate running out of stuff for diet. We stay so stocked up around here now though there's always something to eat. We keep packaged tuna and chicken in the pantry for reserves, ha. Good solid lifting.

nfraher
04-26-2010, 04:25 PM
Good Workout today. Had to take a long break as I worked some double shifts and had no time to get to the gym.

Squat
120x5
150x5
180x5
210x5
240x5

Bench
85x5
105x5
130x5
150x5
170x8

Row
60x5
75x5
95x5
110x5
125x8

Accessory Work

Swiss Ball Crunches
20x12
22.5x9
22.5x8
22.5x7

Weighted Hyperextensions
195x16
195x16

Couldn't weigh myself as the scale disappeared from the locker room, which is dumb. I feel and look leaner though. Should be 2 weeks till lower abs hopefully. Worked out after breakfast, and my energy levels were pretty good. Low carb day.

Coke
04-27-2010, 11:58 AM
Good deal keeping it on track this way with the ridiculous schedule.

nfraher
04-28-2010, 10:35 PM
Thanks cocoa, its been tough man!

nfraher
05-01-2010, 02:38 AM
Thursday's workout

Squat
120x5
150x5
180x5
180x5

Incline Bench
95x5
115x5
135x5
150x5

DL
170x5
205x5
235x5
270x5

Accessory Work
Wide Grip Chins
Barbell complexes

Bodyweight: 147.6



Felt pretty good about it all. Energy levels are pretty good, bodyweight is going down at about a pound a week, and I look wayyy leaner than I thought I would after losing only 4 pounds, which is great.

nfraher
05-03-2010, 11:13 PM
Saturday Workout

Squat
120x5
150x5
180x5
210x5
245x3
180x8

Bench
85x5
105x5
130x5
150x5
175x7
130x8

Row
60x5
75x5
95x5
110x5
125x6
95x8

Supersetted Overhead tricep extension (55lbs) with 30lb dumbbell bivep curls since I had limited time. Really rushed at the gym , no time to waste!

nfraher
05-03-2010, 11:16 PM
Today's workout - Did it a day early since I'll be busy the next 2 days

Squat
125x5
155x5
185x5
215x5
245x5

Bench
90x5
110x5
130x5
155x5
175x5

Row
65x5
80x5
95x5
110x5
125x5

Accessory Work

Weighted Dips w/ 30 lb dumbbell
9/6/5

Weighted swiss ball crunches w/27.5 lb dumbbell
8//7/6


Also performed my dumbbell complex for the entire duration. Today was high carb. Hit the gym a bit earlier than normal (around 1). My bodyweight was down a bit, but this was earlier in the day. Bodyweight 147.6

nfraher
05-07-2010, 03:23 PM
a little leaner, 4 weeks into the cut.

http://img64.imageshack.us/img64/3962/picture012fg.jpg

nfraher
05-10-2010, 04:22 PM
http://img522.imageshack.us/img522/805/picture022ew.jpg
http://img190.imageshack.us/img190/3217/picture020dh.jpg
http://img339.imageshack.us/img339/6382/picture019j.jpg
http://img547.imageshack.us/img547/8786/picture016l.jpg

chevelle2291
05-10-2010, 06:51 PM
http://img522.imageshack.us/img522/805/picture022ew.jpg
http://img190.imageshack.us/img190/3217/picture020dh.jpg
http://img339.imageshack.us/img339/6382/picture019j.jpg
http://img547.imageshack.us/img547/8786/picture016l.jpg

Can definitely see a change. Your back is way wide too. Keep up the progress.

Coke
05-11-2010, 01:05 PM
Doing fine bro, clearly leaning out very well.

nfraher
05-16-2010, 03:58 PM
Instead of posting all the in between workouts, im just going to do todays and Wednesdays and pick up from here.

Wednesday 5/12
Squat
125x5
160x5
190x5
220x5
255x5

Bench
90x5
115x5
135x5
160x5
180x5

Row
65x5
80x5
100x5
115x5
130x5

3 sets weighted dips - 30lbs - 9/6/5
3 Sets 30 lbs weighted sits (Swiss Balls) 9/6/5



Today 5/16

Squats
125x5
160x5
190x5
190x5

INCLINE BE
100x5
120x5
140x5
160x5

DL
180X5
215X5
250X5
285X5 - only set with straps


Bodyweight today : 145.0 - This was early in the morning and I think I am actually around 146ish, I hope at least. Almost 5 weeks into the cut and I think I've probably lost about 7 pounds, which is right on track for what I want. I really do not think I will get much below 140, nor do I want to.

nfraher
06-07-2010, 11:11 AM
http://img688.imageshack.us/img688/3721/picture011fq.jpg
http://img268.imageshack.us/img268/6407/picture010up.jpg
http://img269.imageshack.us/img269/2907/picture009ca.jpg
http://img194.imageshack.us/img194/6877/picture008kd.jpg
http://img580.imageshack.us/img580/8809/picture007f.jpg
http://img706.imageshack.us/img706/6835/picture006re.jpg
http://img688.imageshack.us/img688/4908/picture005ve.jpg
http://img257.imageshack.us/img257/3158/picture004f.jpg
http://img715.imageshack.us/img715/4954/picture003k.jpg
http://img337.imageshack.us/img337/5764/picture002bb.jpg
http://img686.imageshack.us/img686/456/picture001vb.jpg

nfraher
12-16-2011, 09:21 PM
Back on the grind.

Bodyweight: 136 pounds

Strength is at approximately 70-75% of what it was when I stopped lifting regularly over a year ago. Luckily my measurements haven't been hit too badly. I'll gain .75-1lb a week on this bulk, eating approximately 3000 calories/day to start. Might have to scale it as I watch my weight. Starting Strength, then Texas Method to get back in it as fast as possible.

Strength Goals:

225x5 bench by May 2012
315x5 squat by May 2012
360x5 Deadlift by May 2012


Here is my starting point


http://img28.imageshack.us/img28/7786/1207111615.jpg