The Long Journey Back

[Natetaco]

I decided to start a new journal to log my hopefully permanent return to weight lifting. This training journal I will use to track my strength, but also to track the time it has taken me to return to my previous strength which is pretty much indicated in my signature. I am 21 now and its been about 2 years since I lifted, and probably close to 3 year since I was able to lift anything on my signature. I am aiming for the goal of being *close* to as strong as I was when I was 17-18 WITHIN 6 months. My main goal is strength in all aspects. I believe I look stronger than I really am, and this has always bugged me, so I find strength to me to be more important. The time will start now, and I want to see how far I can get within half a year.

I have changed my diet(somewhat) to mainly eating as much as possible, and supplementing with Maximus and creatine. I also play what some call it "Death Metal" style drumming, which requires much endurance and speed, so hopefully this can be counted as some endurance work. I have also thought about picking up some MMA lessons and/or getting a punching bag to condition/train in other ways. This remains to be seen however.

So today I have acquired a "base" for where my journey will start. This "base" is just the point where my body is no longer suffering intense DOMS.


Day 1

I have started with a somewhat beginner routine I have conjured up, and plan on using this until I get within a reasonable strength for my weight, and then will most likely transfer over into an intermediate routine such as my old personal favorites MADCOW 5x5 and routines of this type.

Push

BB Bench
95x12<----will consider this a "warm up" or w/u weight at least for now.
135x4x5

135 was much easier today. I see a rested weekend full of lots of food may have helped. Could have possibly gotten another set, but was content with 4 sets so moved on.

Incline DB Press

50'sx2x8

Skullcrushers w/easy-bar

60x2x8

I BELIEVE it was 60 pounds...It could have been 50, but judging by the fact that I lifted 50 last week and that I am noticeably stronger this week, I will safely assume it was 60.

BB Squats *parallel or slightly below

185x5x5

Did 5x5 on friday as well. Decided to solidify it this week and use it as a good starting point.

Weighted sit ups

45 pound dumbell in hand on decline sit up benchx2x10.

^wont be doing this again. Spine did not feel right at all. May do leg lifts or something like that next week.

thats all folks.

[Natetaco]

Pull

Neutral Grip Chins

bwx3x5

DB Rows

75x3x6

was aiming for using 70's 3x8, but they were in use for a long period of time so just lowered the reps and went for 75. Not too bad.

RDL's

135x10
205x3x5

I think I am done with these. Yeah its more weight than last time but I just cant seem to keep the bar close enough to my body. MAY work on form next session or over the next couple of days to try and straighten this out, but I'd really rather do regular deads. Maybe the hex plates will win the war.

Good Mornings

135x3x5

form much better here, also weight much easier to do. Middle and lower back were absolutely pumped after these. Definitely working well.

Close Grip cable pull downs
pin set at...

120x2x10

about a 10 pound increase from last time.

Curls(ez bar close grip)

40x2x10

very light weight but jumped on it right after the pull downs and did 100% ROM so it was a good pump.



I already seem to be getting some size back. I just don't want to get too puffed up with only putting up such low numbers. I weighed 178 last week and these last 2 days the scales read 182-184. Been drinking a lot of Maximus and eating as much as possible. Seems to be going good so far.

[Natetaco]

Support Lift/Lower Day

For now I have kind of denoted Friday as a full body day where I do lifts to help "support" the big 3 lifts. Its not the best routine but until I get back to some reasonable strength ill probably do this.

DB Press

70x3x5

5 pounds up from last week

Standing OH press

90x2x6
90x4*

ugh. The last set of dumbell presses was pretty hard, almost failed on the last rep. I think it took some energy out of me so thats why I missed this last set.

Neutral Grip Chins

bwx5
bwx4
bwx3

BB Squats

135x10
225x3x5

decided to try 225 for the hell of it. A good 40 pounds up from last week, but it was of course much harder. Still managed to get the 3 sets without too much trouble. On the other hand, I had a stinging pain in my "right" trap. Don't know what this was but it was enough to make me stop.

[Coke]

Good luck with your goals Nate, gald you're back at it, bet you'll be at an all new level within months.

[Natetaco]

Good luck with your goals Nate, gald you're back at it, bet you'll be at an all new level within months.

Glad to hear from you CoCoa. I remember you from 'back in the day.'

Push

*In an effort to keep with the program, I had to make this workout shorter because of summer classes and my two jobs. Didn't get every lift in I wanted, but at least touched on the most important ones.

BB Bench
w/u
135x5x5

well this was pretty easy. Maybe(fingers crossed) I am starting to get back at it. But this was a piece of cake.

Incline DB Bench
55x8
55x8
55x7*

arghhhh so close!! I couldn't get past half way. !!triceps!! Either way, still up 5 pounds from last week. Will attempt this again next week for 3x8.

BB Squats at parallel or slightly lower

225x3x5

not bad, but my back was in a lot of pain from sleeping all wrong or something the other day so this was quite uncomfortable. May go for 5x5 of this on friday.

thats all folks.

[Natetaco]

The monday workout.

Push

BB Bench
145x5x5

not that bad, 10 pounds up from last session. Confident i can lift more, but am not trying to rush into a rut.

Incline DB press
55x3x8

got it this week.

Skullcrushers
60x2x8

really used to hate these things, but I like them now. EZ bar used of course so my wrists don't break.

BB Squat
245x3x5

This was a challenge, but no reps were close to fail. Don't really feel the form was as solid as I was looking for, so Ill go for it again friday.

Leg raises
bwx3x12

too easy. I was on some kind of machine or w/e so I may get up on a pullup bar next time instead. Tried sit ups last session with weights and felt very unnatural on my spine, and after that I had horrible back pain for a few days so no.

[Natetaco]

Do whatever day

I really need to get a better template going...

DB press

65x3x8

pretty easy. The gym is closed for a week or so, and the only thing is open is the recreation center, which only has dumbells up to 65. ick.

OH press
95x3x6

awesome. Not only did I get 3x6, but its 5 pounds more than last week

Neutral Grip Chins
bwx5
bwx2x4

arggg! Wish for a stronger back.

DB rows
65x2x10

Deads
135x10
185x5
225x5
275x5

Yeah 275 was heavy. Decided to ramp up. I still hate the hex plates, and don't know if I can really stand readjusting every rep, but we'll see.

Cable pull downs
120x2x12

Didn't really feel like I hit my lats that well with the few chin ups. I'll probably be supplementing in these cable pull downs for awhile until I can do more chins.

[Natetaco]

Monday push day


BB Bench
135x5
155x5x5

little bit harder than 145..but still up 10 pounds from last week.

Incline DB press
55x2x10

decided that was enough. Another set wouldn't have been 10.

Skullcrushers
60x2x10

BB Squats
135x10
225x5
245x3x5

felt better this time, although not really easier. I had tight boxers on and felt like every time I went on the descent I was going to split my pants. Not a good way to concentrate.

DB lunges
50'sx2x10

the weight really was too light, but I needed to work on the form since I hadn't done these in years. Definitely an effective lift.

abs...eh w/e

[Natetaco]

Pull day

Neutral Grip Chins
bwx4x5

got an extra set in this time.

DB Rows
65x3x10

again, highest weight dumbbells in the gym. but the 3x10 gave a good pump

Deadlifts
135x10
185x5
225x5
275x3x5
315x1

Happy with this. Tried 3 plates just for the hell of it. Wasn't too bad. Probably work around 275 for awhile.

Good mornings
135x5
155x3x5

didn't feel great on the form here, but o well. I feel it now.

Cable pulls
140x2x8

too heavy, but I wasn't trying to do this anyway. 2 guys were hogging the cable pull down machine for at least 20 mins.

Standing DB curls
30x2x12

good finishing pump.

Well looks like all the students are coming back on campus now. It sure was nice during summer school when nobody was there, but looks like thats all over. eh, w/e.

[Natetaco]

Monday push!

BB Bench
135x8
165x3x5

may have gotten 4 sets, but 5 unlikely. Have had an extremely ****ty diet/lack of sleep the past week so surprised I even got 10 more pounds than last week. Will aim for 5 sets of 165 next monday.

Incline DB press
60x10
60x8
60x4*

eh.. thought I may get 2x10 but I pretty much stalled on rep 8 on the second set. ill aim for either 3x8 or 2x10 next week.

Skullcrushers
60x2x10

triceps were already fried after the incline presses, but decided to keep with the program and just keep it standard with the weight I have been using. May try for 65 next week, or i dunno maybe not!

BB Squats
135x10
185x5
225x5
255x3x5

phew this was tough, especially the last set. probably should have stopped the lower body brutality here but kept on and did...

DB Lunges
60'sx2x10

done.

So holy ****ing balls my lower back and right thigh hurt like **** after the lunges, and not in a good way. These things are nuts! Luckily after a very painful ride home I am now lying on my couch recovering. phew that was rough. School starts up again in 2 days and I dont have to work hardly at all this year so hopefully I can have more ME time.

[Natetaco]

Pull

Neutral Grip Chins
bwx5x5

so got an extra set this time. The last rep was very close to "full", so I wont really count this as a solid 5x5, but it is certainly improvement none the less.

DB Rows
70x3x10

cool.

Deadlifts
135x10
185x5
225x5
275x5

So here was the disappointment of the day. First off some guy was hogging the squat rack doing half squats for 15 mins so I just sat there waiting....then when I was doing 185 I knew it wasn't going to be a good day. BARELY got 275x5. My back/legs must still be in some kind of shock from mondays workout, which was probably overkill. O well, try again next week.

*Because I did not so well on deads, I skipped GM's assuming the same outcome.

Cable Pull Downsclose grip underhand
140x10
140x9

ugh, very close 10th rep but it indeed was not full.

Standing dumbell curls

35x2x8

I think im going to stick with ez bar curls instead. Can lift more weight and feel like its too easy to cheat yourself on the db curls.

[Natetaco]

Monday Push

BB Bench
135x5
165x4x5

Incline DB Bench
60x8
60x6
60x4

^not intentional

Skullcrushers
60x2x12

phew.

BB Squats
135x10
185x5
225x5
255x3x5

solid.

Lunges
50'sx3x10

this blasted my quads and ass nicely. No searing pain this time either.

[Natetaco]

Pull

Neutral Grip Chins
bwx4x5
bwx4...ugh

new routine with these things. I don't think im doing very well with 5x5. I'm just going for max reps every time.

DB Rows
75x3x8


Deadlifts
135x10
185x5
225x5
275x3x5

back to where I was the week before last. fine by me. My trouble is at the lockout, which in the past has never been the problem...interesting.

Good Mornings
135x5
155x3x5

Got my lower back good, but still need to work on form.

Cable Pull Downs close grip underhand
140x2x10

Got it this time.

Standing dumbell curls

30x2x12

and done.

[Natetaco]

Support Lift day(-squats:eek:)


DB Press

75x5x5

5 pounds up from last week

Standing OH press

95x5x5

Neutral Grip Chins

bwx6
bwx4

Cable Pulls(horizontal)
120x2x10

and the gym was closing while I was going to the squat rack to set up...Oh well. Got a pretty good workout this week with the deads and squats anyway, so that should do until monday. Lots of 5x5 today which wasn't the original intention, but I wanted to go heavy and ended up being confident enough to get more sets than 3. Back and shoulders definitely got hit well.

[Natetaco]

Monday Push

BB Bench
135x5
170x5x5

sweet! not that bad either

Incline DB Bench
60x2x8
60x7!!!!

arg! so close. Someone at the gym said something to me on my 7th rep and I lost concentration. O well.


Skullcrushers
60x2x12

same as last week, but a little shakier...

BB Squats super heavy.
135x10
185x5
225x5
245x5
275x3x3

I wanted to shock my body into doing 275. Quite hard and form may have not been perfect, but should hopefully yield some results.


Lunges
50'sx3x10

ass and quads annihilated!....yeah.

[Natetaco]

So its been 2 weeks since I last lifted. I have been dealing with brochitus or something similar. Haven't had the energy to workout, but I feel like I'm getting better.

I attempted to workout tonight. It wasn't pretty, but at least this let me know I am not completely well yet. Hopefully next week I'll be back.

BB Bench
135x5
155x5
175x4
175x2x3

Dunno why I tried even heavier after terrible diet/sleep/lack of exercise for 2 weeks, but O well. Not to terrible.

Incline DB press
55x8 barely
55x4

yeah it just wasn't working out tonight. Definitely wasn;t going to attempt squats and have myself bummed out. Ill probably skip my workout tomorrow and just sleep/eat/take antibiotics and try again friday.

[Natetaco]

Pull....well kind of.

BB Bench
135x10
155x5x5

Perdy solid.

Incline DB press
55x3x8

n0ice

Now at this point I realized that it was wednesday and that I was supposed to be 'pulling', so I went and switched gears.

Neutral Grip Pull ups
bwx10
bwx5

the 5x5 routine with these just wasn't working, so I am just going for max reps for 2-3 sets to see how I move up with that.

Deadlifts
135x10
185x5
225x5
275x3x5

Worked out much better than I thought.

[Natetaco]

BIG UPDATE

Man I need to be a little more consistent with my journal log.

Anyway, so I first somehow injured my shoulder, then when that seemed to be getting better I got some horrible bacterial infection in my lungs(yeah sick I know), and each of these two issues took about a month to completely get over. This past week and last I have actually been trying to work BACK up to my weakness. Geeze this is crazy.

Anyway, this past fridays workout:

my "do everything a little bit day" a.k.a support day.

DB Press
75x5x5

word.

BB Military press ah, an ol' favorite.
95x6
115x6...little too heavy
105x6
105x6

DB Rows
75x3x8

pretty standard, still good pump none the less

Close Grip Cable Pull Downs
140x2x10

man talk about grinding out the last few reps...intense!

Squats slightly below parallel
135x10
185x5
225x5
255x3x5

felt great.

[Natetaco]

PUSH

BB Bench
135x10
165x5x5

wow awesome.

Incline DB press
50x2x10

both pairs of 55's were in use. eh,

Skullcrushers
60x2x10

Squats
135x5
185x5
225x5
265x2x5

possibly could have done a 3rd set, but I just felt a little too gas'd from the second set. No spotter, decided to play it safe.

Lunges

50'sx2x10

god these things just rape you.

thats all!

[Natetaco]

*Slight update*

So I have still been working out! Just haven't gotten to the journal for a few weeks. So far I am happy with my progress.

I am going to post the last two main workouts I had

Monday Push

BB Bench
135x10
155x5
175x3x5

woooo nice! Last set was close. Might want to stick around this weight for another week or two.

Incline DB press
50'sx3x10

great pump. Feels like these are all triceps and shoulders though. I think I need to work on my form some.

Skulls
60x2x10

need to work on these a bit more then move up.

BB Squats
135x10
185x5
225x5
275x3x5

Hell yeah that was swwwweeeet.

Lunges
50'sx3x10

HOLY ****...

Lower body was raped after the squats and lunges.


Wednesday Pull

Neutral Grip Chins
bwx10
bwx6
bwx4

argggg I suck at these and I wish I didn't! I want to be able to do twenty.

1 Arm DB Rows
75x3x8 each arm

trying to focus more on pulling with my back than biceps.

Deadlifts good ol' conventional
135x10
185x5
225x5
275x5
315x3x3

Yeah that works...Last week I got 1 set of 315 with 5 reps. I'll try to work up to 3x5

Cable pull downs
140x3x10

awesomeness. Hopefully these will start to show improvement with my pullups too.

DB curls the most famous lift at the gym!
30x2x10

whoa talk about pumped. Now since I am pumped from the cable pull downs and curls, I can walk around the gym like all the other guys and look all puffed up!

[Natetaco]

do whatever day

DB Press
50x10
80x3x5

yep, heavy.

Overhead press
115x3x5

DB Rows
80x5x5

pretty solid

Cable pull downs
140x2x12

word.

[Natetaco]

PUSH

BB Bench
135x10
155x5
175x5x5

nice

Incline DB press
55x2x10

Squats
135x5
185x5
225x5
275x3x5

Was going for another set or so, but realized I didn't have much time left to workout.

Things are looking pretty good overall. Going to stay in these ranges maybe for another week or so to see if things smoothen out.

[Natetaco]

Pull

Neutral Grip Chins
bwx10.5 ugh
bwx6
bwx4

I don't know what it is about these but they are hard. damn hard. I don't know why its so hard to make progress on these. I do weigh a lot more than I used to when I did these though, so maybe that has something to do with it. Either way, I'm not giving up on this lift.

Bent over BB rows
135x2x8

Form was horrible. Felt like I was pulling with all arms and hardly any back. Maybe another day.

DB rows
80x2x5
80x8

Deadlifts
135x10
185x5
225x5
275x5 felt a little weird after this set, but kept going
315x5
330x5

well that was nice and incredibly hard. Almost dropped the weight after the 4th rep, but luckly my skin that was getting torn off my hands aided by increasing the friction during the lift.

Cable Pulldowns
160x8
160x6 yep, heavy
120x12

and im done. *phew*

[Natetaco]

So just as a little update, I noticed that 8 days from now will represent the 4 month mark from when I started my "journey" back to my previous strength. I have noticed a few things by looking at my signature and recent workouts.

Deads: Today I pulled just 10 pounds short of my max set of 5 on deadlift. So I have made progress pretty fast back towards my previous deadlift strength, which is great.

Squats: I have now done 2 sessions of 275x3x5, and my apparent max was 300x5 years ago. So I seem to be pretty close to my previous max here as well.

Bench Press: I have yet to write this in my journal, but this past Monday I managed 175x5x5. This really isn't close to my previous max, but I still think its considerable progress from barely being able to do 135x5 just 4 months ago. With just under a month left in the semester, I would at least like to see myself being able to do 185 for at least 5 reps. I believe most peoples weak points on bench come from their triceps, but I think in my case its literally my chest. Nevertheless, bench press has always been "that lift" that has given me the most problems, so I will try to realized that that's just how it is, and do as well as I can.

So although the end of the semester really represents the 5 month mark in my progress, I am going to set some goals that, at this current rate, seem realistic and attainable. I would like to meet my PR's on squats and dealifts, and for bench, 185x5.

Deadlift:340x5
Squat:300x5
Bench:185x5

So even if I do make these goals, I still have to keep in mind that I am a good 20 pounds heavier than i was when I set the PR's on my signature too. I honestly can't account for the extra weight. I'm not sure why i weigh close to 200 pounds now. I would *ideally* like to weigh what I used too for the strength that I was at, and then build up from there.

anyway, back to doing physics homework....

[Natetaco]

Saturday full body.

DB Press
60x10
80x5x5

OH Press
115x4x5

Neutral Grip Chins
bwx7
bwx5
bwx4

As I noticed, doing these after heavy upper body work makes me weaker!

DB Rows
80x3x8

getting better at this.

BB Squats
135x10
185x5
225x15

Was aiming for 20, but decided to stop at 15. Interestingly enough, I started to run out of breath after the 10 rep, so I think this is what gave me the hardest time going on. Also, after this hell, my lower back on the right side and right leg were in pain and felt numb also.. I might have to check my form, or maybe it just started breaking down during the last few reps.

[Natetaco]

Monday push...-squats

BB Bench
175x5x5

sweet

DB Press
60x10
60x8

DB Chest flies yeah yeah w/e
35x3x10


Okay so I didn't get to the squats because I got to the gym so damn late and they were closing up after I finished the flies. May start putting theses in my workouts more often. I know they probably don't do much, but I am tired of my arms being so disproportionate compared to my chest. I honestly don't care about aesthetics THAT much, but I hate having a small chest. It just looks bad.

[Natetaco]

Pull

Neutral Grip Chins
bwx13
bwx7
bwx4

Looks like I finally squeezed some more out. Although, I think for some of the sets I didn't go down all the way, but oh well.

DB rows
90x4x5

little heavier, but a good weight to move up too.

Deadlifts
135x10
185x5
225x5
275x5
315x3x5

Might stick around here for awhile and go for more sets.

Cable Pulldowns underhand close grip
160x8
160x6

Same amount as last time. These are hard too!

[Natetaco]

Saturday...do whatever day

DB Bench
85x3x5

It was either 85 or 90 I can't remember. Since thats the case I'll pick the lighter of the two. I think it was a decently solid 3x5 if I do say so myself.

Military Press
115x3x5

this wasn't as pretty, but I still managed.

Neutral Grip Chins
bwx10
bwx7
bwx6

Looks like some improvement here. I've started to angle my body more while doing these. I think that kind of involved more back, so thats the goal.

DB Rows
90x4x5

sweet.

BB Squats
135x10
185x5
225x5
275x3x5

Will probably work up to 5x5 at 275 and get that down as a mini goal.

That's all folks.

[Natetaco]

Exciting news/update!

Monday Push

BB Bench
135x10
155x5
185x3x5:indian:

Incline DB press
60x2x10

phew nice.

BB Squats
135x10
185x5
225x5
285x5....read below
300x5

First of all, the 285x5 was hard...but I thought it was 275. I had accidentally put a 35 on the right side and a 25 on the left. oops.


So the bold indicates some goals that I set out to attain. I matched my all time squat PR(as far as I know) last night, so I am very happy about that. I also have reached my goal of being able to rep 185x5 reps by the end of the semester, which is just a few weeks away.

Its been slightly more than 5 months since I started lifting and I have come all the way back to being able to squat the same I used to at my peak, albeit weighing a good 20 pounds more...but still. I am very glad about the bench progress too, even though this is still 30 pounds short of my record, I am content with the progress.

Now all I have to do is deadlift 340x5 on Wednesday, and that will mark the first time I actually attained some weight lifting goals! haha

[Natetaco]

Wednesday last week.

Neutral Grip Chins
bwx11
bwx6
bwx4

ick, worst than last time.

DB Rows
90x5x5

solid

Deadlifts
135x10
185x5
225x5
275x5
315x5
340x5

Well folks, I did it. I have hit my previous records on squat and deadlift in under 5 months. I didn't expect to get back up there this quickly, but I'll take it! I feel really good about this.:)

[Natetaco]

Monday Push. Exam week, probably wont lift until next monday.

BB Bench
135x10
155x5
185x5x5

:clown:

Incline DB Press
60'sx10
60'sx9 "arrrrrrrrggggg"

Skullcrushers w/ez bar
60x3x10

gooooood tricep pump.

Squatz parallel/slightly below parallel of course.
135x10
225x5 forgot to do 185, o well.
275x5
315x5 PR!!

Wow I did not expect this. I wanted to go for it to see how many I could get (was expecting 3 at most), and ended up busting out 5 nice reps. This is awesome!

[Natetaco]

Monday push.

Havent posted in a few weeks, but I've been lifting(except for a week during exams)!

BB Bench
135x5
175x5
195x3x3

eh, okay. Should just stick with 5x5 or 3x5 I think.

Incline DB Bench
65x8
65x6

yep, too heavy.

BB Squat
135x10
185x5
225x5
295x5
295x5
295x4...

First time I have ever failed on a squat. I am VERY lucky I put up the safety bars because my spotter was not able to help me enough from such a low position. Ill make sure I always do this again..

[Natetaco]

havent updated much recently, but ive been working out....though not much over winter break, and its turned out to suck!

Todays workout

BB Bench
135x10
185x3x5

pretty close last set, not the best form either.

Incline DB Bench
55x3x8

BB Squats
135x10
185x5
225x5
275x4x5

will go for 5x5 next time.

Neutral Grip Chins
bwx8
bwx8
bwx6

Assisted Chins 55 pounds assist
2x8

yeah lots of assist, and I don't like using this machine, but I figured I should start working harder at the chins.

[Natetaco]

Sunday...pull day, off schedule.

Neutral grip chins
bwx10
bwx6
bwx4

This time I did all the way extension opposed too almost all of the way, hence the amount of reps is less. Kind of sucks struggling to do 10, but this is a real pull up.

Assisted Chin-ups w/55 oounds assistance.

3x8

DB rows
85x3x5

Deadlifts
135x10
185x5
225x5
275x5
315x5
315x4...

ugh, something was wrong with my grip/hands. Maybe my grip just sucked because of all the pulling before this. Was aiming for 3x5...will shoot for this next time.

[Natetaco]

Havent posted much, but here are the last two workouts

Monday Push

Bench
135x10
185x3
185x3
135x10

man...weaker on bench here. No surprise though, this is arguably my hardest lift.

Incline DB Bench
55'sx3x8

well that was okay

Skulls
80x6...to heavy
60x2x10

DB Chest Flies yeah yeah yeah w/e
35x2x10

good way to finish off the upper body I suppose.

Squats
135x10
185x5
225x5
275x5x5

glad I at least got that. It wasn't terribly hard either, so Ill probably attempt 285x5x5 next week.






Wednesday Pull

Deadlifts decided to do these first today so my grip wouldnt get weak.
135x10
185x5
225x5
275x5
315x3x5

solid

Neutral grip chins
bwx7...
bwx5
bwx3

I guess deads took a lot out of me because this was sad!

Assisted Chins 45 pounds assist
3x8

[Natetaco]

Missed monday push due to homeworks...to moved it to wednesday

BB Bench
135x5
155x5
175x2x5
175x4... of course.

Military Press
95x6
95x5
95x4

Chest Flies
40x2x10

Squats
135x5
185x5
225x5
285x3x5

No records, and even less strength on some lifts. I am going to change routines next week because this clearly isn't working for me with respect to upper body progress. I think I'll go back to bill starr's 5x5.

[Natetaco]

*starting bill starrs next week....maybe

Pull day

Neutral Grip chins
bwx9 plus 1 "cheat up"
bwx5
bwx4

Assisted Chins 40 pounds assistance
2x8

Deadlifts
135x10
185x5
225x5
275x5
315x5

grip started to slip here. I think doing a lot of chins before deads is the reason for this...So I may change this.

Front Squats okay...so some push
135x8
185x5
205x2x5

not incredibly difficult, but somewhat painful with the form on the hands. Stretched the hell out of my front fingers. May stick with cross arm style.

DB Rows
85x3x5

easier than I expected seeing how I havent done these in a few weeks, and because I was much lower on energy.

[Natetaco]

Missed monday's workout due to school. "Plan" on starting Madcow 5x5 again next week, so I did a workout similar to that.

Bench
135x10
155x5
175x5
185x5
135x12

Squats below parallel of course.
135x10
185x5
225x5
255x5
285x5
315x3*

May have been able to get 5 but unlikely. I stopped at 3 solid reps. Will try this upcoming monday for 5 to be my "start" of the routine.

BB Rows been a looooong time.
135x5
155x5
175x5

may work up in a better progression next time, but this was pretty good. Tried to stay as horizontal with the floor as possible.

[Natetaco]

Havent posted in awhile! Boooo me.

Started Madcow's 5x5 this week. Excited about this. This is how my first sesh went.

BB Bench
135x5
155x5
175x5
185x5

yes I realize thats only 4 sets... I forgot to do another intermediate weight.

BB Squats
135x5
205x5
245x5
295x5
315x4...

As with last week I got 4...but these are also olypmic squats so I went farther down than my record of 315x5 on the sig. I will try 315x3 this friday and 315x5 once again next monday.

BB Rows
135x5
145x5
155x5
175x5
185x5

Last set was a little sloppy after the 3rd rep. Will try this again next week to get a stable starting point.

[Natetaco]

Continuation of Madcow.

Olympic Squats
135x5
185x5
255x2x5

I forgot that I did 205x5 monday instead of 185, but It probably won't matter that much. Made up for it kind of by doing 255 instead of 245 for 2x5, which I probably shouldn't have.

Deadlifts
135x5
205x5
245x5
285x5
335x5

forgot it was supposed to be 4x5 with ramping up to highest weight. I guess I could count 135 as a warmup set. The 335 wasn't very difficult either so thats nice.

Incline Bench loooooooong time since this hard lift.
135x5
145x5
150x5
155x5
160x5

again, 135 was the warmup. 160 I barely got for 5 sets so yeah.

Neutral Grip Chins
bwx8
bwx6
bwx5

glad about 5 reps on the last set.

Leg raises (ab machine taken, and didn't want to be on the dirty gym floor.
3x15

sartorius and other muscles in my upper leg got a good beating here.

done.

[Natetaco]

Friday,

Bench
135x5
155x5
175x5
190x3
175x8

went very well.

Squats
135x5
205x5
255x5
315x3
255x8

phew.

BB Rows trying to stay as much at 90 degrees as possible.
135x5
155x5
175x5
185x3
175x8

definitely tough. May have to stay around this weight for another week.

Dips
bwx3x8

not bad. Did entire range of motion unlike all the other dudes who go about half way down and dont lock out.

EZ bar curls
70x3x8

Skullcrushers
60x3x8

little too easy for the skulls. Nevertheless, good finish to a good workout.

[Natetaco]

Monday's workout

Bench
135x5
145x5
160x5
175x5
190x5

nice

Squat
135x5
185x5
245x5
285x5
315x5

sweet

Bent over Rows
135x5
145x5
160x5
175x5
185x5

those felt a lot more solid than last week,

Sit ups w/45 pound plate in hand
3x15

[Natetaco]

Wednesday

Deadlifts
135x5
205x5
245x5
285x5
345x5 PR!

Although I forgot that the routine calls for only 4 sets ramping up to your highest set of 5, I am stoked about this. Most I have ever deadlifted ever!

Squats
135x5
205x5
245x2x5

Incline Bench
135x5
145x5
155x5
165x5

up 5 pounds here from last week.

[Natetaco]

Wednesday's workout

Bench
135x5
155x5
175x5
195x3
175x8


Squat
135x5
185x5
245x5
330x3
245x8

sweet

Bent over Rows
135x5
145x5
175x5
190x3
175x8

Dips
2x10

[Natetaco]

Mondays workout

BB Bench
135x5
155x5
165x5
175x5
195x5



BB Squats
135x5
185x5
245x5
285x5
320x5 PR!

This went nicely.


BB Rows
135x5
145x5
155x5
175x5
195x5

woot

Neutral Grip chins
bwx9.999999
bwx6

will try to incorporate these more often..

[Natetaco]

Friday,

Bench
135x5
155x5
175x5
200x3
175x8

n0ice

Squats
135x5
205x5
255x5
325x3
255x8

the last set is probably the hardest!

BB Rows
135x5
155x5
175x5
195x3
175x8

Really bad with more than 5 reps with this lift. I dont know if it is my back getting tired, or if it is balance due to being close to 90 degrees, but its kind of unfortunate. I need to figure this out so I can move up better with this lift.

definitely tough. May have to stay around this weight for another week.

[Natetaco]

Monday

Bench
135x5
155x5
175x5
205x5
225x1
175x8

This was very interesting. First off, I didnt do the right amount of sets at all. Its 5x5 day...I thought it was friday for some reason. Also, I was supposed to do 200x5 but I felt really good about this so I went for 205 and it wasnt all that difficult! I really wanted to see if I could get 225x1 and so I went for it and it was cake! Then still thinking its friday, went and did my 3rd set for 8 reps...wow.

Squats
135x5
205x5
255x5
285x5
325x5 PR!

awesome!

Bent over Rows
135x5
155x5
175x5
195x5

again, for some ******ed reason I only did 4 sets...but none the less, 195 felt much better this week, so i will keep moving up.

decline sit up bench
bw+45x3x15

[Natetaco]

Wednesday.

Deadlifts
135x5
225x5
295x5
355x5 PR!

went for 355 instead of 350 because of the ease of plate selection haha. Definitely hard. Grip started to slip a little after rep 3 but I hung in there

Squats
135x5
205x5
255x2x5

real deep.

Incline bench
135x5
155x5
165x5
175x5

probably close to a PR for this lift. 175 actually seemed easier than 165.

Chins
neutral grip bwx10
super wide grip bwx4

friend told me to try super wide grip. I really didn't like the feeling on my shoulders, felt like it waskind of an unnatural strain.

[Natetaco]

Monday's workout

Bench
135x5
155x5
175x5
185x5
210x5

Approaching previous PR....this was also very difficult. Almost failed last rep. Didn't have the best diet over the weekend and I didn't work out friday also, so this could account for that.

Squat
135x5
205x5
255x5
295x5
335x5 PR!

feelin' good

Bent over Rows
135x5
155x5
175x5
185x5
205x5

Little sluggish on reps 3-5. Will work at this weight again friday.

Bench is getting close to what it was and im happy about that. I really don't want to plateau on this routine at the same place I did last time I did this routine, but this workout was harder than the previous ones. I'm going to pump the calories in and sleep as much as possible so hopefully the progression can keep going.

[Natetaco]

Wednesday fun

Deadlift
185x5
255x5
295x5
360x5 PR!

awesome.

Squats
135x5
205x5
255x2x5

as deep as possible.

Incline Bench
135x5
155x5
175x5
185x5 PR?

Don't ever recall lifting more than this on incline bench. Felt good....very challenging lift.

Neutral Grip Chins
Bwx10
bwx7
bwx4

hard.

[Natetaco]

Fridays workout(last friday)

Bench
135x5
155x5
185x5
215x3
185x8

Went okay, but was tough for the set of 3.

Squats
135x5
205x5
255x5
340x3
255x8

solid

BB Rows
135x5
155x5
175x5
205x3
175x5

getting lazy now.,..

[Natetaco]

Mondays workout

Bench
135x5
155x5
175x5
185x5
215x4...

needed slight assistance on 5th rep. Very close to matching previous PR.

Squats
135x5
205x5
255x5
295x5
340x2

couldnt barely do the second rep. okay.

BB Rows
135x5
155x5
175x5
205x5

not very clean.

First "bad" workout I have had on this routine. Coincidently, right where my bench halted the last time I did this routine. I haven't been eating nearly as much though due to finances so this makes sense. I don't want it to end here!

[Natetaco]

No workout wednesday:omg:

Friday.
Bench
135x5
165x5
185x5
215x3
185x8

Went a little better this go around. Hoping for a smooth execution monday.

Squats
135x5
205x5
255x5
340x3
255x8

This was a little better as well. Aiming for 5 solid reps monday.

Rows
135x5
155x5
175x5
205x3
175x8

Went alright. I don't really know about this lift sometimes. I feel like its just very hard to stay parallel with the floor, and am not sure how much I should use my legs to assist in lifting. Oh well, sure things will get better with some more exposure.

Dips
bwx2x10
bwx9

argh!

ez bar curls
85x3x6

[Natetaco]

Monday.

Squats
135x5
205x5
255x5
295x5
340x4....ARG!!!!!!

could possibly have gotten 5 but 4 was so close that I didnt want to risk failure.(lame)

Bench
135x5
165x5
185x5
205x5
215x5 Matched PR!

if I can get 225x5 by final exams 3 weeks from now, I'll be stoked!

Bent over bb rows
135x5
155x5
175x5
185x5
205x5 PR!

[Natetaco]

Wednesday

Deadlift
135x5
225x5
315x5
365x5 PR!
405x1 PR!!!!!

holy fuck!!! I can't believe I finally made it to 405. I have wanted this for years and finally I have made it. It feels damn good.

Squats
135x5
225x5
275x2x5

good n deep. I have been doing the 135, 205, 255 progression but I decided to bump it up some.

Incline Bench
135x5
155x5
175x5
190x3

so i didnt do too well here, but I did use a lot of energy on the deadlifts and squats.

Weighted situps w/45 pound plate
3x15

ouchies.

Feel great about the deadlift. If I could get 225x5 and 250x1 on bench, and 405x1 on squat before the semesters over I would be completely stoked! I'm going for it, but so far I am beyond impressed with this routine!

[Natetaco]

Friday.

Squats
135x5
225x5
275x5
340x3
275x8

Went smoother than last week, and I was lifting more weight. I'm feeling good about monday.

Bench
135x5
165x5
185x5
225x3
185x8

Definitely the most I have ever lifted 225! Going for 225x5 this monday!!

Bent over bb rows
135x5
155x5
175x5
210x3
175x8

good.

[Natetaco]

Monday.

Squats
135x5
205x5
255x5
295x5
340x5 Yes! PR!



Bench
135x5
165x5
185x5
205x5
225x5 PR!

Well, I got it. I have been aiming for this all semester. At first I said if I could even rep 225 I would be satisfied, then I wen the extra mile to "attempt" this and I got it. Awesome. The last 2 reps did however, have some leaning in them, but nevertheless, I got it.:clown:

Bent over bb rows
135x5
155x5
175x5
195x5
210x3...

Maybe it was the 195 that threw me off, or maybe the energy drained from the squats and bench, but this just wasn't happening. Still having trouble with this lift.

[Natetaco]

Wednesday fun

Deadlift
135x5
225x5
315x5
370x5 PR!

the upward spiral continues.

Squats
135x5
225x5
275x2x5

solid

Incline Bench
135x5
155x5
175x5
185x5

back to 185 on this. Will try for 190 next week.

Neutral Grip Chins
bwx11
bwx7
bwx4

good to see I can still do over 10 after a lot of lifting!

[Natetaco]

Geeze havent posted here in about a month! Had final exams and stuff so now its summer time!:clown:

Made some more PR's since then

Bench: 255x1
Squat:350x5

But I havent lifted in a few weeks so my last work out was just sad! only managed 315x4 on squats... Cant let all that work go to waste. At a new gym for the summer, and also doing MMA now, so hopefully the gains can still come with intense training elsewhere.

Starting Westside for skinny bastards today since my results seemed to halt on Madcow. Would like to aim for being able to bench 275 by the end of the summer, and squat 405. I think it sounds reasonable since I got 255 already, and did 350x5 on squats, which must mean I am pretty close.

[Natetaco]

Friday's westside for skinny bastards

Bench
185x10
185x3
185x3

looks like my muscular endurance isn't so good. 60 second breaks in between sets!

Neutral Grip Chins
bwx10
bwx6
bwx4
bwx3

DB seated overhead presses
45'sx2x10
45x8

Skulls
60x3x12

EZ Bar curls
60x3x10

no abb circuit.

Brazilian Jiu Jitsu, for 1 hour after a 1 hour break. Plenty of abb work.

[Natetaco]

Update:

Monday: WS4SB

Incline Bench
135x5
155x5
175x5

last set was close...looks like I have to work my benching up again. Solid none the less.

DB Bench
80x4x6

good

BB Rows
135x3x10

good pump, probably a little light though.

Bent over rear delt DB flys
25x3x12


30 minute break

1 hour Muay Thai training.


Tuesday:

Muay Thai 1 hour
Wrestling 1 hour


Wed: off.

Thursday

Squats time to get back at it.
135x5
225x5
275x5
315x5

felt good, not too hard.

Deadlifts
135x5
225x5
315x5
365x1
385x1

These bars at this new gym "feel" slipperier. Its like they are a different texture or something.

DB lunges
55x3x10

good lift to finish off.

Wrestling 1 hour


Friday

Bench 185 x3 sets of as many reps as possible.
135x5
155x5
185x10
185x7
185x6

could have maybe done a few more on the first set, but decided to stop at 10.

Skullcrushers
70x3x10

awesome. tri's fried.

Neutral Grip Chins
bwx7 :tuttut:
bwx5
bwx4

guess the benching and skulls took a lot out of me.

DB seated overhead press
45x3x10

sweet.

[Natetaco]

Monday


WS4SB continued

Incline Bench
135x5
155x5
175x5
185x5

DB Press
85x4x6

BB Rows
155x4x10

good pump

Rear delt flys
35x3x12

wont be doing these anymore, they feel kind of pointless. probably do like cable face pulls instead next time.

Muay Thai-1 hour


Wednesday: workout cut a little short

Squats
135x5
225x5
275x5
335x5

moving back up(hopefully)

Deadlifts
135x5
225x5
275x5
335x5

tough...would have expected it to be easier.


no room for lunges or anyting.

Muay Thai-1 hour

[chevelle2291]

Solid squats and pulling Nate.

[Natetaco]

Thanks Chevelle! Its funny how taking 3 weeks off from lifting can kill your lifts but I'm working back up there.

Friday

Bench for reps..
135x5
155x5
185x2x10
185x8

almost got 3x10, but I think I may do this one or two more weeks any then move up to repping 205 again.

Neutral Grip Chins
bwx10
bwx6
bwx6
bwx4

Seated overhead DB press
50x3x10

sweet.

Skullcrushers
80x3x8

DB curls
40x3x8


Monday

Incline Bench
135x5
155x5
175x5
190x5

sweet.

DB Bench
90x6
90x3x4

too hard for 6 reps.

Bent over BB Rows
155x5
175x3x10

that was good.

Lat pull downs close grip supinated

165x3x8

[Natetaco]

Tuesday-Muay Thai

Wed-

Squats
135x5
225x5
275x5
315x5
340x2...ouch

Deadlifts
135x5
225x5
315x5
345x5


Lunges w/barbell
135x3x10

tough.


Thurs-BJJ 1.5 hours.

Friday

Bench
205x6
205x2x5

not bad.

Squats added these in here because I dont think squatting once a week is working for me.
135x5
225x5
275x3x8

solid

Neutral Grip Chins
bwx10
bwx8
bwx7

more on the second/third sets than anticipated.

[Natetaco]

Missed a few posts. Have been working out though! Also traveled to NYC for a week, so clearly no working out on vacation. I'll post what I can remember.


Friday 6/17

Bench
135x5
155x5
185x5
205x5
205x4
205x3...

So for the 205 sets, I had hands down the worst spotter ever. I guess when you say "no matter what don't assist my rep unless I say 'help' or I start going down" some people just don't understand. The last reps on the last 2 sets were assisted, against my will. I can understand from a safety standpoint, but after I asked him please not to do it, he did it again. O well.

Chins neutral grip as per usual
bwx12
bwx8
bwx6
bwx4

basically did max amount of reps each set. Glad I got 12.

Skulls
80x3x10

feel good, time to move higher.

Cable pulls to the chest,
150x3x8



Monday

Incline Bench
135x5
155x5
175x5
195x5

yesssss got it.

DB Press
90x6
90x4
90x4

was expecting more here.

Bent over Rows
135x5
185x3x8

good

Muay Thai
1 hr.


Tuesday
Muay Thai
1 hr



Wednesday

Squats
135x
225x5
275x5
335x4

eh, may have been able to do more.

Deadlifts
135x5
225x5
315x5
365x3

about what I expected.

BB Lunges
135x3x10


BJJ
1 hr

[Natetaco]

Havent posted in awhile.

Monday

Incline Bench
135x5
165x5
185x5
185x4

DB Bench
80x3x6

eh, was expecting this to be slightly easier.

BB Rows
185x3x10

last set started to get a little sloppy on the form.

Lat Pulls
150x3x8

-short training circuit

-punching bags, only 10 mins. heartburn from dirty bojangles kicks in and renders me worthless.

[Natetaco]

Tuesday

Run: 1 mile

Neutral Grip Chins
bwx12
bwx7
bwx3

glad I got 12, but the other sets were kinda low.

Muay Thai
1 hr of bagwork/circuit training.


Wednesday

Squatz
135x5
225x5
275x5
325x2x5

word.

Lunges
155x2x10

feels like a good weight for 10 reps.

Goodmornings
185x3x6

ouch, these are a bitch.

[Natetaco]

Friday

Bench
195x3x5

maybe could have done 4 sets...but no guard/spotter.

DB Press
80x3x6

little disappointed here.

BB Rows
185x3x10

Lat pulls
150x3x8

thats all(i think).

[Natetaco]

Monday

Incline Bench
135x5
165x5
185x3x3

First set didn't go so well, so I went for the 3x3

DB Press
80x4x6

BB Row
195x3x8

Pullups haven't done these in awhile.
bwx6
bwx3
bwx2

not too good.

Underhand pulldowns
160x3x8

and done.

[Natetaco]

Wednesday

Squatz
135x5
225x5
275x5
330x2x5

woot.

BB Lunges
155x3x10

can probably go up some more, but still a good challenge.

Goodmornings
185x4x6

good morning indeed.

30 mins on the punching bags.

[Bako Lifter]

Just found your journal. Good stuff, I'm on the same road as you man, trying to get back to what I was 2 years ago. Keep up the hard work, you'll be bigger and stronger than you ever were pretty soon.

[Natetaco]

Bako-Long time no see man. I remember you from when I used to post on here years ago. Ill check your journal out too, but thanks for stopping by.

Been extremely busy with school lately. I am going to try to remember to post on here more often.

Gym was closed labor day weekend to my surprise. Didn't get to lift monday or friday this week, which is mostly upper body stuff.

Wed

Squats
135x5
225x5
275x5
315x2x5

Missed a week and havent had the best diet. Going to add some more squatting on friday.

BB Lunges
175x2x10

I think I'll stick here for a bit and work towards 3x10. Lunges are no joke, esp. after squats.

Goodmornings
185x3x6

The usual amount, May crank it up and go for 205x3x5 next time. What a lift.

Military Press
135x3x5

and done.

[Natetaco]

9-12-11

Really missed a few sessions. I have been so swamped with school. Neeeeed to learn how to manage time a little bit better.

Determined, though, to move forward.

Incline Bench
135x5
155x5
175x5x4

eh, alright. Looking for more volume on my heavy lifts, so I will try to go for 5x5 then move up.

DB Bench
80x3x5

solid.

BB Rows
135x10
185x3x8

little sloppy towards the end, but haven't done these in a few weeks so I wasn't even expecting this to be great.

Boxing/Muay thai punching bags-30 mins.

more to come wednesday

[Natetaco]

2 sessions coming up.

Friday last week

Bench
185x4x5

Deadlift
135x5
225x5
315x5
385x3
415x1 PR!

Was really aiming for 385x5 but I felt like 3 was enough. I'll go for 385x5 this friday. The PR was nice, I just randomly went for it. Deadlift seems to easily be my best lift. I hardly ever do it, yet can make progress.

Squats
225x2x10

was aiming for 3 sets but felt like 2 was enough. Maybe the deadlift and bench drained me some(they did).

Neutral Grip Chins
bwx7
bwx5
bwx4

yep, haha.

Curls ez bar

60x3x10



Monday

Incline Bench
175x3x4
175x3...

annoying.

DB Press

70x3x8

wanted to use 80's but someone was hogging them. I guess more reps was fine.

BB rows
135x5
195x2x8

kinda sloppy on the last set.

Neutral Chins

bwx7
bwx5
bwx4

like last workout.

I realized now that I am much weaker for my bodyweight than I used to be and its kind of unsettling. I want to lose some weight but get stronger...haha.

[Natetaco]

Need to post more often...starting to forget my workouts.

Monday

Incline Bench
135x5
155x5
175x2x5
175x3

DB Press
75x4x5

BB Rows
135x5
205x3x5

starting to get heavy with these. Didn't see much progress at high reps.

Neutral Grip Chins
bwx9
bwx5
bwx3

[Natetaco]

YIKES its been awhile since I posted.

Latest "workout" yesterday

Incline Bench
w/u
185x3x3

DB Bench
80x4x6

Seems I kept a little bench strength from not working out at all for the past few weeks.

Punching bags/form/stretching 30 mins

Very light workout. Will probably do back and legs today.

[Natetaco]

YIKES its been awhile since I posted.

Latest "workout" yesterday

Incline Bench
w/u
185x3x3

DB Bench
80x4x6

Seems I kept a little bench strength from not working out at all for the past few weeks.

Punching bags/form/stretching 30 mins

Very light workout. Will probably do back and legs today.

[Natetaco]

YIKES its been awhile since I posted.

Latest "workout" yesterday

Incline Bench
w/u
185x3x3

DB Bench
80x4x6

Seems I kept a little bench strength from not working out at all for the past few weeks.

Punching bags/form/stretching 30 mins

Very light workout. Will probably do back and legs today.

[Natetaco]

Random workout yesterday before break really kicks in

Squats
225x3x10

Lunges
135x2x10

Goodmornings
185x3x6

Haven't done lower body in a few weeks so these numbers were no surprise. Hope to hit upper body today.

[Natetaco]

First real workout back from break

Bench
135x5
185x2x5

Incline DB bench
65x4x6

Neutral Grip Chins
Bwx8
bwx4
bwx4

Chin Assist Machine
bw-55 pounds x3x8

And a few mins of stretching/hitting the punching bags

[Natetaco]

Legs n' shoulders

Squats slightly below parallel as usual

135x5
225x5
275x3x5

These were tough. Guess thats what happens when you don't squat for a month!

Good Mornings
185x3x6

also tough. Back started to round a few times which isn't good.

Overhead press with a little leg assist
135x3x5

Straight bar shoulder raises or whatever they are called
70x3x8

30 mins of stretching, punching bags, kicking, etc.

[Natetaco]

Saturday, an all body day

Bench

185x5x3

Deadlift
135x5
225x5
315x5
335x5

been awhile... phew

Front Squats
135x5
185x2x5

could not get comfortable here. Have to readjust my form, and maybe lower the weight

Neutral Grip Chins
bwx8
bwx2x4

eh.

Dips
bwx10
bwx8
bwx4

not to thrilled here either.

Haven't been consistent with working out or diet, so I see why the results are the way they are. Trying to implement a steady schedule so I can actually get some real gains here

[Natetaco]

Tuesday-Chest n' back

Incline Bench
135x5
165x3x5

and that was a good guess, because the last two reps on the third set were grinders.

DB Bench
70x4x6

BB Rows
135x5
185x3x5

Was originally planning for 5x5, but underestimated the weight. Haven't done these in awhile(same ol' excuse). But maybe next week I'll drop it down to 175 and start a 5x5 from there.

Neutral Chins
bwx6
bwx3.8
bwx2.9

It seems pretty obvious by these numbers that after all the pressing and pulling, I can bearly do chins. This is fine, but I want to emphasize this lift, so maybe I'll change the routine a little

Assisted pull ups 60 pounds assist
2x8

Yep.

Until next workout...

[Natetaco]

Friday-legs n shoulders

Squats
135x5
225x5
280x2x5

Thought I should be able to do this fine, but the second set was too close to go for a third

Front Squats
135x5
185x3x5

pretty easy actually. having a mirror and safety rack makes these a little bit "easier" to do.

Push Press
135x3x5

Should go for 140 next time

Olympic bar front raises
45x3x6

hard. esp. with a slow controlled negative

[Natetaco]

Sunday-deads n everything else

Deadlifts
135x5
225x5
315x5
345x3

Grip started to slip here. Not good.

Flat BB Bench
135x5
190x5x3

Neutral Chins
bwx8
bwx6
bwx4

I'm starting to get pretty tired sucking at these so much. I have up to 12 max in one set awhile ago and now can only do 3/4 of that. I can't see what happened. Anyway, I may focus my entire 3-day routine around making a better back for me, because clearly this isnt progress

Dips
bwx2x10
bwx8

ah, close. Semi redeeming

DB curls yeah, been awhile
40x2x10

[Natetaco]

Tuesday(chest n back)

Incline Bench
135x5
170x3x5

phew, was a close one.

DB Bench
75x3x6

was going for 4, but ran out of steam on 3

Neutral Grip Chins
bwx8
bwx5
bwx4

same ol'

BB rows
135x5
175x3x5

should have done 5 sets, but forgot to read my routine correctly

Assisted pull ups -55 pounds
bwx12
bwx8
bwx6

And thats all folks. Chest/tris/back are spent

[Natetaco]

Thurs

Squats
135x5
225x5
275x4x5

Decided to drop back to this and do an extra set today. Will go for 280 next week.

Front Squats
185x3x6

I'm really not sure what to do about these. The weight isn't heavy, but if I use olympic style(fingers flared out) then it hurts my wrists, but if I cross my arms it puts the weight too far forward and its harder to balance...hmm may keep working at this, or may just do a different lift.

Push Press
145x3x3

I didnt feel that great with these today.

Front Barbell raises
45x3x8

phew these are killer

Leg raises
2x20

Decline sit ups
bwx10
bwx8

clearly I havent done these in awhile because I'm lazy. Cant neglect the 6 pack

[Natetaco]

Tuesday(chest n back)

Incline Bench
135x5
175x3x5


DB Bench
80x2x6
89x5

Missed the last rep. Wanted to do 75x4x5, but as last week someone was using the 75's


Neutral Grip Chins
bwx8
bwx5
bwx3

same ol' same ol'

BB rows
135x5
175x5x5

did 5 sets this time. Kind of wish I had a mirror near though, so I can see if I am doing these right and not cheating.

Cable Pulls
dunnox3x6
dunnox8

Just started lifting what some other guy had on there. Pretty heavy, but I was pretty tired by this point. I'll be sure to look at how much weight next time..

[Natetaco]

Tues

Incline Bench
135x5
180x3x5

A little rocky here. Had to lift my ass up on a few reps. Missed two workouts last week so I expected a fail or very close to one today.

DB Press
75x4x6


Neutral Grip Chins
bwx8.555566667
bwx5
bwx3.999

Ugh. I think I'm going to just go for more than I know I can do every set from now on. Going to failure every time....Nothing else has worked.

BB Rows
135x5
175x5x5
135x10

It's really hard to tell how much I cheat on this lift. I really need a mirror, or a video camera to check my form. I feel like if I got good at these, then my chins/pullups should skyrocket..

Cable Pulls
120x3x8

plus two reps on the last set. Pretty doable weight, but I wanted to get full extension and keep really good form. Trying to murder my back...

[Natetaco]

Sunday-deads n everything else

Deadlifts
135x5
225x5
315x5
345x5


Flat BB Bench
135x5
195x5x3

Neutral Chins
bwx9
bwx5
bwx4

Dips
bwx10
bwx9
bwx5

[Natetaco]

Tues

Incline Bench
135x5
185x2x5
185x3

Couldn't quite unk out the last two reps on this. I was expecting this though. Hopefully I wont plateau here.

DB Press
75x4x6


Neutral Grip Chins
bwx7
bwx5
bwx3

BB Rows
135x5
185x5x5

Behind the neck cable pull downs never done these before
100x8
120x2x8

These were interesting and tough to do after my arms and back were pumped. Just trying to add variation to my back workout to see some progress.

Preacher Curls
60x2x8


I am going to completely rethink my back routine. I think I have noticed something. I only got 7 reps on the neutral chins today, however my weight was 203 opposed to 197 last time, so I was pulling over 5 pounds more today. This surely could account for a rep or so. Also, I feel I have neglected my biceps. I know they are a small muscle, but I think they do play a pretty big part in pull ups/chin ups, so I am going to start hitting these hard again.

[Natetaco]

Thurs(last week)

Squats
135x5
225x5
285x3x5

Front Squats
205x3x6

Military press(no pushing)
140x3x5

was kind of injured here this week, so I stopped here

[Natetaco]

Tues this week

Incline bench
135x5
185x3x5

alllllrighty then

DB Press
80x4x6

Neutral Grip Chins
bwx8
bwx5
bwx3

BB Rows
135x5
185x2x5

was really weak here with this lift. I guess I used quite a bit of energy on the first 3 lifts.

Behind the neck cable pulldowns
100x10
115x2x8
115x10

pretty easy now that I think I have the form down. Never really done these but I just want a varied back routine

Sit ups with 45 pound plate
2x10

abbs are really out of shape. havent exercised the midsection in quite some time. I intend to change that now.

[Natetaco]

Thurs

Squats
135x5
225x5
290x3x5

Front squats
185x3x6

Military press
135x5
135x4
135x4

Front bb raises
55x3x6

[Natetaco]

Missed a workout or two...but here was my last one

Incline BB Bench
135x5
190x2x5

cutting it really close on the second set. Also raising butt off of the bench, which I guess is kind of cheating. Either way, I'm getting the whole range of motion.

Neutral Grip Chins
bwx10
bwx6
bwx4

Last reps on the last two sets may be kind of iffy

DB Bench
80x4x6

BB Rows
135x3x10

felt like taking it easy and focusing on form here.

Abbs
situp/crunch routine that was brutal

Behind the neck pulldowns
115x3x10(I think)

and thats all folks

[Natetaco]

Incline BB Bench
135x5
190x3x5

booya grandma

Neutral Grip Chins
bwx10
bwx8
bwx4


DB Bench
70x3x8

BB Rows
135x10
185x3x5

working back up here

Abbs
situp/crunch routine that was brutal(again)

Behind the neck pulldowns
120x3x8

with the last two reps being sloppy.

[Natetaco]

Thurs


Squats
135x5
225x5
295x2x5

2 weeks off and still could do this...surprised.

Front squats atg.
185x3x6


Military press
135x3x5

alright!

Front bb raises
45x3x8

damn hard lift

abbs.

and done.

[Natetaco]

tues

Incline BB Bench
135x5
195x5x3
205x1

195 seemed too heavy, so just went for the 5x3 instead of 3x5

Neutral Grip Chins
bwx8
bwx5
bwx4


DB Bench
85x2x6

BB Rows
135x10
185x3x5


Abbs
situp/crunch routine that was brutal(again)

Behind the neck pulldowns
120x3x10

[Natetaco]

Thurs


Squats
135x5
225x5
295x2x5

turns out last week was only 285

Front squats atg.
185x3x6


Military press
135x3x5

more strict this time

[Natetaco]

Natetaco

Incline BB Bench
135x5
195x4
185x2x5
185x3

So 195 is apparently too heavy right now



Neutral Grip Chins
bwx9
bwx6
bwx3


DB Bench
70x2x8
70x1x7

failed last rep, but this is because i got off balance and lost control. Frustrating, but oh well.

BB Rows
135x10
155x2x10, then a set of 9. failing on the last rep again b/c grip strength was gone


Cable pulldowns
130x3x8

done. Not that great of a workout, but I have been missing a lot of my other workouts like thursday and saturday sessions. Need to stay consistent if I want to make gains. Looking slightly thinner today however.

[Natetaco]

Thurs(last week)

Squats
135x5
225x5
295x3x5

solid.


Front Squats
185x3x6

Military press
135x3x5

time to move up here

[Natetaco]

Finally got a weekend workout in.

Flat Bench
135x3
185x3
210x5x3

Neutral Chins
bwx9
bwx8
bwx5

Dips
bwx2x10
bwx9

ahhhh...

Lat Pulldowns
130x3x8

EZ bar curls
50x3x10

and done.

[Bako Lifter]

Nice progress bro.

[Natetaco]

Thanks Bako lifter. Good to see you are still on the forums all these years later.

Incline Bench
135x5
185x5
185x4
185x3

Was still sore from sundays workout.,,, Might not have had enough recovery time.

Neutral Chins
bwx8
bwx5
bwx4

ew. more confirmation I may not have been healed yet.

Bent over rows
155x3x10

Lat Pulldowns
115x3x10

abbs

I put up some lowish numbers today. Lets hope thursday looks better.

[Natetaco]

Incline Bench
135x5
185x3x5


Neutral Chins
bwx8
bwx5
bwx4


Bent over rows
185x5x5

curls
60x2x10

[Natetaco]

Squats
135x5
225x5
305x3x5

solid.


Front Squats
195x3x6

abbs-decline sit up
bwx2x20

leg raises
bwx10
bwx15

[Natetaco]

Missed a lot of entries, but have been working out. Here are the latest two

Monday(chest n back)

Incline Bench 30 degree incline
190x3x5

Neutral Chins
bwx9
bwx5
bwx4

DB Press
85x4x6

BB rows
185x3x5

sit ups
30
20
20


Wednesday

Squats
135x5
225x5
315x2x5

Front Squats
205x3x5

Military Press
140x3x5

Front BB Raise
50x3x8

Sit ups
25
20
15

Now I see why sit ups are bad for your back, because my mid back hurts like shit.

[GazzyG]

Just skimmed through your journal - picking up your strength again, fast!

Good work, Nate. Keep at it!

[Natetaco]

GazzyG- Thanks for the support!

Have been missing a lot of journal entries recently, but I am still lifting 3x a week. Here's what I did today.

Upper

Incline Bench
195x3x5

Neutral chins
bwx10
bwx6
bwx5

DB Press
85x4x6

Was originally going to grab the 90's. but some guys were hogging them. Mangaged 85's 3x5 on inclide the other day, so I feel for flat I should move up to 90s

Wide grip Lat pull downs yeah, I know
145x3x10

Sometimes I feel like this lift is the weaker version of pull ups. I never really feel like I get much out of it. I was going to do BB rows as per usual, but my calluses were starting to tear off and subsequently I was felt stinging pain.

[Natetaco]

Natetaco

Incline BB Bench
135x5
200x3x5


Neutral Grip Chins
bwx11
bwx6
bwx5


DB Bench
95x2x5
95x4

close.


Cable pulldowns
140x3x8


50 sit ups

[Natetaco]

Incline BB Bench
135x5
205x5
205x3

no spotter. Decided not to risk it. Felt weaker here this week though


Neutral Grip Chins
bwx10
bwx8
bwx4


DB Bench
90x4x6


Cable pulldowns
145x4x8


60 sit ups

[Natetaco]

Finally managed to post this

*Latest two workouts*

Incline BB Bench
135x5
205x2x5
205x3

getting there.

Neutral Grip Chins
bwx10
bwx7
bwx4


DB Bench
90x4x6


Cable pulldowns wide grip
140x3x8


60 sit ups

[Natetaco]

Finally got a weekend workout in.

Flat Bench
135x5
185x5
225x5
225x3x3

Alright!

BB Rows bent over a good amount
135x5
185x3x5

Neutral Chins
bwx10
bwx7
bwx4

Curls DB
35x3x10

70 sit ups

[Natetaco]

Incline BB Bench
135x5
205x5
205x4
205x3

felt weaker today

Neutral Grip Chins
bwx11
bwx8
bwx5

waited a little longer between sets.


DB Bench
95x2x6
95x4

then got distracted so stopped here.


Cable pulldowns wide grip
145x10
160x3x8

heavier here.

skipped sit ups today

[GazzyG]

Chins and bench both coming along nicely!

[Natetaco]

Thanks GazzyG! Good to see you here again. Nice deadlift PR yourself man.

Today's workout

Incline BB Bench
135x5
205x3x5

sweet!

Neutral Grip Chins
bwx10
bwx6
bwx5

eh

DB Bench
95x6
95x5
95x4

Fatigued already, but not horrible


Cable pulldowns wide grip
160x3x8


80 sit ups

So with respect to today's workout, I'd say not bad. Got the 205x3x5 on incline and did well on the pull downs. Still struggling with chins but this is usual. Was supposed to do this workout monday, but was very busy and tired monday. On tuesday I did some cardio/muay thai/punching bags and my bi's were sore today. This may have had some affect on my chins.

I NEED to do more lower body. I'm getting lazy and neglecting it...

[Natetaco]

Been awhile since I have posted(shame on me), but I have still been lifting semi-regularly. Heres the latest workout

Squats switched here to ATG(as in, where my hamstrings touch my calves.
135x5
225x5
275x3x5

certainly noticeably tougher than just parallel.


Front Squats atg, also.
195x2x6

Military press
145x3x5

[Natetaco]

New routine...

Havent been lifting as much but I really want to stay committed to a m/w/f routine. I made this one up off the top of my head at the gym

Monday

DB Bench
90x3x5

Neutral Grip Chins
bwx11
bwx5
bwx5

Seated OH BB Press
135x3x5

Assisted Pull Ups
bw-50x2x8
bw-50x6

Enough push pull for today.

[Natetaco]

New routine, new diet, new everything

Monday Chest/Bi's

Flat Bench
w/u
205x4
205x2x3

Will work up to 5x5

Incline DB Bench
70x8
70x2x6

Overhead DB tricep extensions forgot what these things were called.
60x2x8

abdominal
50 sit ups

Then ~15 mins of stretching mainly lower body and then ~30 mins of speed bag/heavy bag and slight cardio.