PDA

View Full Version : NateDiesel's Journal.



Pages : [1] 2

natediesel
08-19-2006, 01:17 AM
Updated, this post was like 2 years old heh.

I am 6'2", currently 103kg. Played football and lacrosse in HS, more lax in college. Got into liftin a bit in college then it became a real hobby in ... 2005.

Goin on my 5th year workin in Korea. From the States. Had knee surgery here like a year and a half ago.

The two times I've really liked how I felt (higher energy than now cuz in such good shape) and also liked how I looked were pretty different.

Once, like 4 years ago, I got down to like 87kg after just biking like 30 to 90 minutes 6 days a week for 3 months. Diet was light, lots of chicken salads. 6pack basically but then my knee gave out. And I prolly couldn't have moved much weight at all.

And in early 2007 I had been consistently doin a 5x5 program with a decent diet. No abs but got strongest in my life and was 92kg. Knee really gave out...

Now, up to 103kg, gained like 8kg since knee surgery ><
Almost as strong as when I was 92kg I guess but obviously my diet sucks.

I have plenty of time to lift and write about it lol, find it a little hard to decent groceries sometimes (ie stuff with nutrition facts on it...). Where's the decent yogurt, any bread that isn't white, cottage cheese, the canned tuna from back home that I can actually digest decently? Hehe.

Any input welcome! On my routine, diet, etc...

All weight is in kg.

Short Term Goals
Healthy knee.
Bench my bw 10x.
Keep the diet in check.
Defined chest, bigger back.
Get athletic looking and big.

Weight (kg) x Reps

Vertical PushPull / Calves / Abs
(Assisted) Pullups, you know... knees resting on the pad cuz I'm not strong.
(35kg)x10
(25)x10
(35)x5 for 3 more sets.

Arnold Press
12sx12 14sx5 14sx5 14sx5 14sx5

Lat. PD
50x8 50x8 50x8

Standing DB Lateral Raises
10x10 10x10 10x10

DB Pullovers
24x12 27x8 27x8

Calves - Single Leg Raises
Holding DB on side I'm working.
14x10 17x8 17x8

DB Side Bend
17x10 19x8 19x8

Decline Twisting Situps
5 reps a side, 3 sets.

Thanks for reading, sorry I typed too much.

natediesel
08-19-2006, 08:21 PM
Sunday's Workout

Plenty of energy for this, I did eat 5000 calories yesterday so... ha.
Slowly working to heavy weight for DLs, haven't done GMs since high school. Keeping elbows in for tri work. Leg ext are part of my rehab anyways.
Supersetted...

DB Bent Knee Romanian DeadLifts
17sx12 17sx12 19sx5 19sx5 19sx5

Skullcrushers
20x12 25x10 30x5 30x5 30x5

Bent Knee GM
20x8 20x10 20x10

Body Weight Dips
11 15 13

Single Leg Extensions
20x14 25x8 25x8

Triceps Cable Pressdown
60x8 50x8 50x8

Bear with me as the weight increases / knee heals.

natediesel
08-22-2006, 06:36 AM
Tuesday's Workout
General low energy, probably cuz my poor diet, general inactivity and also... with this new program, it seems geared for strength and it doesn't get my heart pumpin to burn the calories like I was before. Must alter my cardio/diet accordingly... come on willpower...

Got to work on rack pull form. Supersetting continues. Here's a reminder to just not do anything involving my knee for a few weeks when gym membership runs out early Sept...

Rack Pull
30x14 40x10 60x5 60x5 60x5

Bench
60x12 70x5 70x5 70x5 70x5

DB Bent Over Rows
22x9 22x9 22x9

DB Incline Press
27x9 27x9 27x9

Seated Calf Raises
20x40 35x30 35x30

Plate Situps
15x28 20x18 20x18

Cable Standing Press
30x18 40x16 50x14

natediesel
08-23-2006, 04:01 AM
Wednesday's Workout

Single Leg Body Weight Squats
10 10 10 10 10

Seated Alternating Bicep Curls
24x13 28x5 28x5 28x5 28x5 28x5

Leg Press Single Leg
35x12 45x8 45x8

Alternating Hammer Curls
24x13 28x8 28x8

Single Leg Curls
15x8 20x12 20x12

This leg stuff is basically rehab the doctor told me to do for my knee...

For many exercises, including bicep curls, leg curls, and cable rows, I find I can do a certain weight like 12 times but struggle with even like 4 reps of the next weight up. Maybe normal but I think my CNS might be messed and will need to retrain it... guess that's why I started up this diff. program...

What's the universal way to write how much weight I do and for how many reps? No matter how I write it, I understand it but I want everyone else to, too. For example, I did 8 reps for each arm of the hammer curls but with 14kg dumbbells. Maybe 14x8? Elite newbie question.

Overall feelin fine but just feel like I'm getting fat but not stronger. Just started though! Cut down on cardio for the knee and cuz I read it might help put on muscle better, that's probably it.

natediesel
08-25-2006, 04:24 AM
Friday's Workout
Vertical PushPull / Calves / Abs
Supersetted...
Pullups (Toe Assisted, read it was better this way :P)
5 5 5 5 5

Arnold Press
14sx8 17sx5 17sx5 17sx5 17sx5

DB Pullovers 27kg is the highest db my gym has...
24x14 27x10 27x10

Standing Side Laterals (Form needs work... no increase)
9sx11 10sx10 9sx12

Lat. PD
50x10 60x8 50x10

Calve Single Leg Raise
17x10 19x8 19x8

Side Bends (I assume it's ok to do heavier weights for these...)
19x10 22x8 22x8

Decline Situps plus 5kg plate
10 10 10

Energy level fine, considering I overate yesterday again. Weight up about 2 kilos I think, too much too fast. Feel good anyways.

Vita
08-25-2006, 08:37 AM
sounds like an interesting experience to teach english in korea at such a young age! i can see where you'd want to come home though...


workouts look decent. keep to it, and don't try and push yourself if you'll risk injury, you've got your whole life ahead of you to train, so take your time.

since i'm a dork like that, :spam:

natediesel
08-25-2006, 09:10 PM
Vita: Actually I don't want to go back but I think I should for a bit. See what reverse culture shock is like... ha.

Weighed in at 89.2kg.
Saturday's Workout
Ham/Quad/Tris
DB DL
17sx14 19sx7 19sx7 19sx7 19sx7

Skullcrushers
25x12 30x7 30x7 30x7 30x7

Bent Knee Good Mornings
20x12 25x8 25x8

Dips
13 17 15

Single Leg Extention
25x10 30x8 30x8

TriCable Pressdown
50x10 60x8 60x8

Well rested, just feel different in general cuz of the lack of cardio. This workout gets my heart going of course... got to get some weighted dips going I guess.

natediesel
08-28-2006, 03:39 AM
Monday's Workout
Horizontal Push Pull / Abs / Calves
Supersets
Rack Pulls
40x12 60x7 60x7 60x7 60x7

Flat Bench
65x10 70x6 70x6 75x5 75x5

BO Rows
22x10
24x7
24x7

Inc DB Press
27x10
27x10
27x10

Seated Calves
35x34
40x32
40x32

Plate Situps
15x30
20x20
20x20

Cable Standing Press
40x18
50x16
50x16

Those DLs and GMs seem to be the best ab exercises I do, those posts were right! Need to work on form.

natediesel
08-31-2006, 06:14 PM
Worked out Wednesday too. Slight increases in everything that day but cut the reps of the one leg squats in half for the knee... rest weeks comin up soon. After tomorrow's workout, will try to fit a couple in the next 2 weeks as I travel around.
Supersetted
Thursday's Workout
Pullups (Toe assisted)
5x5

Arnold Presses
17x7 19x5 19x5 19x5 19x5

Lat PD
50x12
60x8
60x8

Lateral Raises
10sx10
12sx7
12sx7

Decline Situps
10kgx6 10kgx6 10kgx6

Side Bends
22x8 22x8 22x8

Had to move the same day as this workout, forgot my workout notebook and thus forgot to do DB pullovers and calve raises. Sucks I misses the POs cuz I like them but better of to drop that leg stuff cuz my knee feels funny... gives way when I try to pivot while walking and stuff. Not cool. Weight still around 89kg, diet will change alot when I get back home but we'll see if it's for the better. Not rising enough although I'm getting stronger. I think goin back will be my big chance to get my knee completely healthy and bulk up too; plenty of free time and easier to find what I want and monitor it... Hopefully come back here by January with a good knee and then time to cut!

natediesel
09-02-2006, 03:11 AM
Weight still around 89. Must eat more. Break and travel time. Seen a bit of change in my body. Don't seem to digest tuna or milk that well.
Saturday's Workout
Ham/Quad/Tris
DB DL
19sx9 22sx5 22sx5 22sx5 22sx5

Skullcrushers
30x9 35x5 35x5 35x5 35x5

Bent Knee Good Mornings
25x10 30x10 30x10

Dips
15 19 17

Single Leg Extension Right Only
30x10 30x10 30x10

TriCable Pressdown
60x10 70x6 60x10

natediesel
09-07-2006, 03:05 AM
Thursday's workout
Deadlift
40x12 50x9 50x9 50x9 60x7
Bench
65x12 70x7 75x6 75x6 75x6
DB Bent Over Rows
24x10 27x8 27x8
Incline DB Press
30sx7 30sx7 30sx7
Calf Raises
Plate Situps
20x22 20x22 20x22
Cable Standing Press
15sx22 25sx20 30sx 14

Tried to move the weight faster but more controlled. Focusing a bit more. Bench form poor, knee felt like it would buckle if I did poor form for DLs. Complete lack of actual bulking blamed on my life in general being up in the air, takin an active rest anyways. No kitchen presently. Korean food seems generally healthy but I suck so not sure how to eat right since I'm goin out. Feelin really good when I work out though in general, good rush... guess the pictures can't lie when I do them again in a couple weeks.

natediesel
09-09-2006, 03:23 AM
Taking the workouts as I can get them. Weight staying about the same due to diet but feeling like I'm broadening and looking better thanks to the program (and change of program...) and feeling good because of adequate days off from the gym, I assume I was overtraining slightly / doin too much volume before.

Saturday's Workout
Pullups... No assist, yay.
5 5 5 5 5

Arnold Presses
20sx7 20sx5 20sx5 20sx5 20sx5

Lat PD Different Machine...
60x14
90x9
110x7
110 of what? heh.

Lat. Raises
10sx12
12sx8
12sx8

Decline Situps Plate
10kgx8 switched to holding it on my head, not chest... 5kgx6 5kgx6

Side Bends
24x8
24x8
24x8

Forearm Ropethingy and Light Knee Rehab Lunges

My stress level has dropped cuz I'm not workin but my emotions in general are runnin along as I say goodbyes and get ready to leave the country. Due to these things among others it feels great to go in and get some kind of pump going in the gym. Plenty of old Korean ladies dressed late 80s style with the tan sheen tights and the high socks running around the place doin aerobics. It was hot.

natediesel
09-11-2006, 05:45 AM
Monday's Workout
DB RDL
25sx5 25sx5 25sx5 25sx5 25sx5
SC
37.5x5 37.5x5 37.5x5 37.5x5 37.5x5
GM
32.5x10 32.5x10 32.5x10
Dips...worked on form. ie no chest dips.
17 14 12
Right Leg Extension, diff. machine.
20x10 20x10 20x10
Tri Cable Pressdowns, diff. machine.
45x8 45x8 45x8

Once again got a good pump goin but my diet, healthier than normal actually but then add beer in there... probably hurting progress. And a weird sleep schedule. But then again I just lift in general to feel better and to have more energy so no harm done.

Knee status... unchanged. Weight still around 90kg.

Really don't want to leave some people behind that I must... can't bring the country with me. :P

natediesel
09-15-2006, 04:18 AM
Tuesday's Workout ( I know today is Friday :)
DL
40x10 55x5 65x5 65x5 65x5
Bench
70x7 75x6 80x4 80x4 80x4
DB BO Rows
27x9 30x7 30x7
Inc DB Press
30x8 30x8 30x8
Calves Single Leg Raises
19x10 19x10 19x10
Plate Situps
20x24 20x24 20x24

natediesel
09-18-2006, 04:39 AM
Wow, so much... food and everything else here. Churchs Chicken... Whataburger...? New places to avoid? Anyways it's weird to be back but it's easy to realize the food selections here are great now that I've be out of the country for a while then back in. And food with nutrition facts! Wow. Weight up, must stop eating so much cuz of the big diet change, gaining so much weight in a short time can't be good.

Weights changed to pounds.

Friday's Workout
Pullups
5 6 6 6 6
Arnold Press
35sx12 45sx8 50sx4 50sx4 50sx4
Lat PD
100x12 130x10 150x8
Lat Raises
25sx8 25xs8 25sx8
DB Pullover
55x11 60x9 60x9
Seated Calves
50x10 50x10 50x10
Dec Situps
10lbx6 10lbx6 10lbx6
Side Bends
55x8 55x8 55x8

Time to start up fitday again. Haven't been over 200 in a while, need to be careful with this weight gain... me no good at math, hard tryin to figure out the right pounds to lift hehe.

Weight a bit above 200 now I think.

natediesel
09-18-2006, 04:44 AM
Saturday's Workout
RDL
95x10 115x5 115x5 115x5 115x5
SC
60x5 60x5 60x5 60x5 60x5
Bent GM
55x12 70x8 70x8
Dips
13 17 15
Leg Ext Right only
55x10 70x8 70x8
TriCable Pressdown
90x14 110x10 120x8

RDL and GM continue to be the best ab workouts I do. Ah that Snickers Protein bar with 20g protein is good... all these new protein bars that I'll have to take a box back with me... the 26g Snickers one is vng.

Con
09-18-2006, 04:46 AM
So u bulkin up i guess?

I always feel the Gm in my abs, glad its not just me.

Gl with everything, and def get on fitday, should make ur results more favorable.

natediesel
09-18-2006, 08:16 AM
Yea, bulking... will be too easy to gain weight considering how much more of everything there is in the American diet compared to the Korean one... clean bulking, that's the big problem. I have a hard time regulating my diet but it was much easier in Korea cuz I didn't have much of a choice once I just cut way back on juices and junk food...

natediesel
09-19-2006, 05:07 PM
Tuesday's Workout
DL (Calls for rack pulls but...)
95x10 115x7 115x7 115x7 115x7
Bench
155x8 165x7 175x5 175x5 175x5
DB BO Rows
65x8 60x8 60x8
Inc DB Press
60sx8 60sx8 60sx8
Seated Calves
45x16 70x14 70x14
Plate Situps
45x25 45x25 45x25
Cable Cross
70x14 90x12 110x12 120x12
Leg Ext Right Only
50x12 45x12 35x15
Standing Leg Curl
15x15 15x15 15x15

Joined a local gym... not much room for DLs and the music is horrible. Expensive. Anyways it's just for a month cuz I don't know what I'm doing.

I walk like 10% of what I used to before I moved back, and hang around in places where the AC is chillier than before... I think these things combined just make my body... stagnate a bit and make it hard to get goin for a workout. And my gym is too chilly too. The normal American diet too... I think this all slows me down. But it's all of my own choosing. Anyways interesting how I can tell I'm affected like that.

Should figure out proper form for rack pulls and start those, and pause on goin up in weight on the second through fourth lifts to work on form.

Did more cardio today than normal. Check my fitday if you want. 3000k a day seem about right?

I'm definitely still gettin bigger and it's really cool seein that happen but... I hate adding the fat but I simply can't stop from eating sometimes.

natediesel
09-20-2006, 04:30 PM
Wednesday's Workout... rehab too.
Right Leg Press
70x12 70x12 50x15 50x15 90x10
Seated Alt. Biceps Curl
25sx10 30sx8 30sx8 35sx6 35sx6
Standing Right Leg Curl
15x17 10x20 20x12
Hammer Curls
30sx8 30sx8 30sx8
Hip Out...
30x15 70x12 90x8

Ate way too my calories today in my estimation but luckily fit in some cardio.

natediesel
09-22-2006, 02:58 PM
Friday's Workout
Pullups
6 6 6 7 7
Arn Press
45x7 45x7 45x7 45x7 50x6
Lat PD
130x8 130x10 150x8
Lat Raises
20sx10 25sx8 25sx8
DB PO
60x10 65x8 65x8
Seated Calves
80x12 90x12 90x12
Dec Situps
5x10 10x8 10x8
DB Side Bends
55x10 60x8 60x8

Way too cold in my house and the gym, I think it's tightening my body up.

Knee swollen from the rehab and cardio Wednesday, swelling down a little today...... ugh no more comment on that.

natediesel
09-23-2006, 04:38 PM
Saturday's Workout
DB RDL
50sx10 60sx5 60sx5 60sx5 60sx5
SC
50x12 60x5 60x5 60x5 60x5
Bent GM
65x9 75x8 75x8
Dips
13 17 15
Triceps Cable Pressdown
100x12 120x10 130x8

Felt good, good pump. I guess I'm getting bigger but my diet isn't good... knee swelling way down. Worked on SC form as I should all other forms...

Eating out and also eating homecooking with lots of different ingredients so hard to figure out my caloric intake and what my maintenance calories are. Easy to figure I've been eating too high above maintenance for over a week anyways. I'm lookin forward to whenever I cut... maybe unlike many. Hehe.

natediesel
09-26-2006, 11:35 AM
Did Rack Pulls for the second time and changed to BB BO Rows. Will be able to do more than a bit more for rows next time, worked on form for new lift. Corrected Cable work to be more of a flye. The lat area on my right side is so much noticeably bigger on my right side than my left that it's funny. I like this program alot and I have plenty of energy for working out cuz I'm eating so much now that I'm back here. Fatness.
Tuesday's Workout
Rack Pull
135x12 205x5 205x5 205x5 205x5
Bench
175x5 175x5 175x5 175x5 175x5
BB BO Row
barx12 65x12 95x10
Inc DB Bench
60sx9 60sx9 60sx9
Seated Calves (What about standing...)
80x14 105x12 105x12
Plate Situps
45x25 45x25 45x25
Standing Leg Curl Right Only
15x15 20x13 20x13 20x13
Standing Cable Flyes
100x10 80x12 80x12 120x8

natediesel
09-27-2006, 02:32 PM
Wednesday's Workout
Leg Press Right Only
50x15 50x15 Knee gave out as I was walking toward the machine for the 3rd set, stopped...
Seated Alt. Bicep Curl
35sx6 35sx6 35sx6
Leg Curl
20x14 20x14 20x14
Hammer Curl
30sx9 30sx9 30sx9
HipOut
90x10 90x10 110x8

natediesel
09-29-2006, 09:22 AM
Friday's Workout
Pullups (I've been doin the ones with thumbs facing you, not chinups, not real pullups... dunno what theyre called)
7 7 7 7 8
Arn Press
45sx8 50sx4 50sx4 50sx4 50sx4
Lat PD
140x8 140x8 140x8
Lat Raises
25sx8 25sx8 25sx8
DB Pullovers
65x9 65x9 65x9
Seated Calves
90x14 115x12 90x14
Dec Situps
10lbsx9 10x9 10x9
DB Side Bends
60x9 60x9 65x7
Leg Ext
30x15 40x12 40x12
Leg Curl
20x14 20x14 25x12

First workout post-torn meniscus diagnosis, I think I should drop weight on leg extensions, they feel weird.

I measured, my wingspan is 6'10" like whoa.

natediesel
10-03-2006, 04:19 AM
Monday's Workout
DB RDL
60sx7 65sx5 65sx5 65sx5 65sx5
SC
60x7 70x5 70x5 70x5 70x5
Bent GM
75x10 85x8 85x8
Triceps Cable Pressdown
120x11 130x9 130x9
Leg Ext
30x12 25x15 25x15
Standing Leg Curl
25x13 25x13 25x13

Bad diet continues. At least my lifts are still going up in general. Tryin to go back to Korea and when I get back there, diet much easier to regulate. Weight up to about 204 I think. Tweaked my shoulder apparently during Friday's lifting, not used much yesterday but hopefully it'll be good for when I want to do my next wo tomorrow.

natediesel
10-05-2006, 11:36 AM
Thursday's Workout
Rack Pull
205x7 225x5 225x5 225x5 225x5
Bench
175x7 185x4 185x4 185x4 185x4
BB BO Rows
115x8 115x8 115x8
Inc DB Bench
65sx7 65sx7 65sx7
Standing Right Leg Curl
25x15 30x12 30x12
Right Leg Ext
30x15 30x15 25x20
HipOut
130x8 130x8 130x8
Cable Flyes
130x8 130x8 130x8

Been eating cleaner but not enough recently, an improvement anyways. Trying to eat more fiber than I require, I've habitually eaten way less than is good. Shoulder feels weird but didn't effect my wo, takin off an extra day or 2 here and there due to schedule anyways should help it. Need to verify my bb bo row form.

Most of my goals will be unreachable for a long time due to a torn meniscus, but I can at least see benching my body weight 10 times... almost... coming into focus. Not quite.

natediesel
10-06-2006, 11:43 AM
Friday's Workout
Right Leg Ext
20x24 25x22 25x22
Seated Alternating Bicep Curl
40sx4 40sx4 40sx4 40sx4 40sx4
Standing Right Leg Curl
25x17 30x14 30x14
Hammer Bicep Curl
20sx10 35sx8 35sx8
Seated Calves
115x14 115x14 115x14
Decline Plate Situps
25x20 25x20 35x15

Scrapping the bulk, doesn't make any sense to gimp around with 30 extra pounds on a bum knee. I've been able to lift more every time I've gone into the gym since I restarted lifting like 6 months ago anyways, regardless of diet. And messed something up in my shoulder due to what I assume was bad form and too much weight so I should take it slower anyways. Didn't hurt at the time, just the next day it started up.

Nonetheless lifting remains alot of fun for me and it's not like it takes up alot of time... feel quite good doin it and after too.

So I'll aim for around maintenance calories... my body seems to be slowly improving anyhow except I rehurt the knee a bit and have been walking around daily like 10% of what I used to... makes a bigger difference for me than I would've thought.

natediesel
10-10-2006, 12:15 PM
Tuesday's Workout
Pullups
8 8 8 8 8
Arnold Press
45sx9 50sx5 50sx5 50sx5 50sx5
Lat PD
140x9 140x9 140x9
Lat Raise
25sx9 25sx9 25sx9
DB Pullover
65x10 65x10 65x10
Seated Calves
115x15 125x12 125x12
Plate Decline Situps
10x10 10x10 10x10
SideBends
65x8 65x8 65x8
Right Leg Standing Curl
25x14 25x14 30x12 30x12

natediesel
10-11-2006, 09:50 AM
Wednesday's Workout
DB RDL
60sx9 65sx7 65sx7 65sx7 65sx7
SC
70x6 70x6 70x6 70x6 70x6
Bent Knee GM
85x10 95x8 95x8
Triceps Cable PressDown
130x10 140x8 140x8
Right Leg Extension
20x24 25x20 25x20
Vert Crunches
4 sets of 10

By far my favorite day to do. I was liking how I looked overall (with a shirt on is what I mean haha) at under 195. I don't think I'd be able to get alot bigger anyways since I can't do squats and stuff. More importantly my legs are really skinny naturally so I'm starting to get too big up top compared to my legs so it looks awkward...

It's definitely getting proven to me as I keep doin this that rest and eating matters just as much as moving the weight.

natediesel
10-13-2006, 03:33 PM
Friday's Workout
Rack Pull
205x6 205x6 205x6 205x6 205x6
Bench
135x8sp 175x8 185x5 185x5 185x5
BB BO Rows
115x9 115x9 115x9
Incline DB Press
65sx8 65sx8 65sx8
Leg Curl
30x15 30x15 30x15
HipOut
130x9 130x9 130x9
Cable Flyes
130x9 140x8 140x8

Still feelin good. I can get the weight up well enough on the presses but it's a bit slow, I should drop down a bit and work on speed. Need some power.

natediesel
10-14-2006, 03:22 PM
Saturday's Workout
Right Leg Extensions
20x24 20x24 20x24 25x18 25x18
Seated Alternating Bicep Curls
40sx5 40sx5 40sx5 40sx5 40sx5
Vertical Crunches
4 sets of 12
Hammer Curls
35sx9 35sx9 35sx9
Seated Calf Raises
115x15 115x15 115x15
Decline Plate Situps
35x17 45x12 45x12

I'm not sure where exactly to go from here with workin out, I shouldn't gain much weight. Work on power and speed with my lifts I guess? I think a new goal should be to find my 6pack because I just want to be cut at this point... I can work on being big later if my knee ever heals.

natediesel
10-17-2006, 11:42 AM
Tuesday's Workout
Pullups, Wider and more traditional form, Toe assisted ;)
5 5 5 5 5
Arnold Press
45sx7 45sx7 45sx7 50sx5 50sx5
Lat PD Close Grip, don't know if it's better or worse. Just changed for variety.
90x12 120x10 140x8
Lateral Raises
25sx9 20sx10 20sx10
DB Pullovers
65x10 65x10 65x10
Calf Raises
125x12 125x12 90x15 135x8
Decline Plate Situps
10x10 10x10 10x10
DB Sidebends
65x10 65x10 65x10
Standing Right Leg Curl
25x15 30x12 35x8

I convinced myself to stay at the same weight for some lifts to work on form, due to some shoulder discomfort and also my upper body is getting too big compared to lower. Looks silly. I'll read around to see how I can modify how I'm lifting... more reps or something.

Good to try a different grip for pullups.

Arnold Press remains my favorite upper body lift cuz I think it's really helping form my shoulders etc.

Need to go heavier for calf raises I guess cuz my calves are naturally skinny.

Leg curls don't seem to bother my knee much at all but extensions make it feel weird.

natediesel
10-18-2006, 12:21 PM
Wednesday's Workout
DB RDL
65sx8 65sx8 65sx8 65sx8 65sx8
SC
70x7 70x7 70x7 70x7 70x7
Bent Knee GM
95x9 95x9 95x9
TriCable PD
140x9 140x9 140x9
Right Leg Extension
20x20 25x18 25x18
Vertical Crunches
10 10 10

Gym membership ran out today. Traveling so at least 4 days off. I should focus on diet and cardio more so I can get the look I want and keep the blood flowing well.

Different settings on the leg extensions, knee feels decent.

I think if I eat better, step up the cardio and work on form and maintenance for lifting I can almost reach the look I'm going for... I want to see how different I look if I dropped back down to 195. Slim options anyways since I can't bulk.

natediesel
10-25-2006, 06:30 PM
Wednesday's Workout
Rack Pull (went lower)
205x7 205x7 205x7 205x7 205x7
Bench
Decline
135x9 155x9
Flat
185x5 185x5 185x5
BB Bentover Rows
115x10 115x10 115x10
Incline DB Bench (steeper angle)
65x8 65x8 55x10
Standing Right Leg Curl (new machine)
10x20 20x16 30x10 50x8
Hip Abductors
110x12 130x8 130x8 130x8
Cable Flyes
100x14 130x10 150x8

Form work continues. Pics in a couple days, it will be out of control.

natediesel
10-27-2006, 09:15 AM
Thursday's Workout
Right Leg Extension (new machine)
20x26 30x12 30x12 50x8
Seated Alternating DB Bicep Curls
40sx6 40sx6 40sx6 40sx6 35sx8
Vertical Crunches
15 15 15
DB Hammer Curls
35sx10 35sx8 35sx8
DB One Leg Standing Calve Raises
25x12 30x8 30x8
Decline Plate Situps
45x15 45x15 45x15

natediesel
10-28-2006, 07:25 PM
Saturday's Workout
Pullups (Toe Assisted)
6 6 6 6 6
Arnie Press
40sx9 50sx5 45sx7 45sx7 55sx2 barely
Lat PD (new machine)
100x12 120x10 100x8
Lat Raises
20sx10 20xs10 25sx6
DB PO
65x10 70x6 70x6
Seated Calf Raises
115x15 135x7 135x7 160x5
Decline Situps
11 12 13
DB Side Bends
65x10 70x6 70x6
Standing Right Leg Curl
30x12 50x8 50x8

I blame general inactivity outside of the gym, lack of protein/bad diet and increased cardio inside the gym to blame for my lack of power for this workout today. ;( Need a change of scenery. Korea is waiting for me.

natediesel
10-30-2006, 11:23 AM
Monday's Workout
DB RDL
65sx9 70sx5 70sx5 70sx5 70sx5
SC
70x7 80x4 80x4 80x4 80x4
Bent GM
105x8 105x8 105x8
Tri Cable Pressdown (new machine)
110x12 140x8 140x8
Right Leg Extensions
30x15 50x10 50x10
Vertical Crunches
17 17 17
DB Press - Alternating
40x12 50x10 55x8
Standing DB Calf Raises
30x9 40x8 40x8

Felt better this workout. Plus cardio. 2 weeks in Europe coming up, yay.

natediesel
11-16-2006, 03:15 AM
The weather is not good in England. I lifted once the past 2 weeks as I traveled around, the gym in London I tried to lift at for a day wanted $19 USD to lift once. People drink alot there.

Wednesday's Workout
Rack Pull
185x10 225x4 225x4 225x4 225x4
Bench
155x10 185x5 185x5 185x5 Close 135x11
BB BO Rows
115x10 125x8 125x8
Inc DB Bench
55x10 60x8 60x8
Leg Curl
30x12 30x12 50x8
HipOut
110x13 110x13 130x8
Cable Fly
130x12 140x8 140x8

natediesel
11-17-2006, 04:28 AM
Pullups
7 7 7 7 7
Arnold Presses (must drop down on these apparently)
40x9 55x3 50x5 45x7
LatPD
120x10 100x10 100x10
Lat Raises
20sx10 20sx10 20sx10
DB PO
65x10 70x6 70x6
Seated Calf Raises
135x8 135x8 135x8
Decline Situps
12 13 14
Sidebends
65x10 65x10 75x5
Leg Extensions, Single Alternating
40x12 60x6 50x10

natediesel
11-28-2006, 01:06 PM
More traveling... stepped up the cardio but the eating too.

DB RDL
60sx10 70sx5 70sx5 65sx8 55sx12
SC
60x10 60x10 70x8 70x8 80x4
Bent GM
95x10 105x8 105x8
TriPD different machine...
90x8 80x10 80x10
Leg Curl
30x12 50x8 40x10
Vertical Crunch, Legs Extended
10 10 10

I'll try to do higher reps on some days so my cns doesn't get too lazy. I just don't eat well enough here. But if I lose this layer of fat at this point I'd be satisfied enough to get a move on something else...

natediesel
01-10-2007, 06:21 PM
Back in Seoul. Complete diet change, not only cuz I'm in Korea but cuz I'm not settled in to a place yet. I'm shrinking! I think when I change locations it'll be easier to find milk that is something better than 4g protein AND 4g fat per serving of milk, and better source of protein than local canned tuna in oil. Ha.

In Kilos!

I can do legs kind of, happy about that. I'm ramping back upper body a bit and tryin to get acceptable strength on lower body.

Bad gyms in this area that don't require membership... Rack pulls on Smith haha... :(

Rack Pull (Smith Machine)
40x10 80x10 90x8 100x6 100x6

Bench
70x10 70x10 80x6 80x6 80x6

BB Bent Over Rows
60x8 60x8 70x6

Inc DB Press
30sx7 30sx7 25sx10

DB Squat
25sx10 30sx5 30sx5

Hip Adduction
45x12 59x8 59x8

Fly
15sx20 25sx16 25sx16

Ball Situps!
20 20 20

natediesel
04-14-2007, 01:57 AM
I'm still doin this same program, the 5x5 and 3x8 thing. I'm slowly gettin bigger kind of so I guess the advice one would give me is to just continue? Can I kick start it in any way with some westside or something? Some different lifts and go up to 12 reps or something?

natediesel
04-15-2007, 08:22 AM
My intake for today was great. For breakfast, protein powder shaken in with water, a few strawberries and a glass of beer. For lunch, some carrot and a pack of cookies. For dinner, more carrot, a can of tuna, 2 boiled eggs, and some mustard. After dinner snack, more protein powder with water, some more cookies, a milkshake and some plum juice. Another protein thingy before sleeping. Tomorrow morning oatmeal, raisins with another scoop of protein powder, and more carrot. Rock.

Just writing this helps me reevaluate my diet haha.

natediesel
04-23-2007, 09:06 PM
This is expected but just wanted to say since I've started taking the protein powder I got consistently, I've lifted more in the gym every time... even if my diet has been messed up. Yay good mornings.

Natetaco
04-23-2007, 09:29 PM
squats anywhere? I saw db squats but with like 30 pounds, is there any reason?

edit: ah i see something about your knee swelling down? Well if you had/have knee problems then i would definatly take out the leg extensions, they are just plain bad for your ligaments.

natediesel
04-27-2007, 11:00 PM
Yea I do squats now just not that heavy.

Lat PD
85lbsx8 95x5 95x5 95x5 105x4

Arnold DB Shoulder Press
20kgsx7 25x5 25x5 25x5 25x5

Lat Raises
8kgx9 8x9 8x9

Pullups
3x8

I've not progressed at all in general. Stuck.

I'm at 90kg as usual. I got weaker in January and Feb. but got my routine down for March and starting taking the protein like it was my job so I've gotten back to about where I was in December. Have completely cut out cardio recently so will ride the bike for 45minutes 4 times next week and just lift light on Tuesday and heavy on Thursday. Wednesday, weekend off.

natediesel
05-16-2007, 09:26 PM
BB Bent Over Rows
60x5 70x2 70x2 60x5 60x5
Bench
75x9 80x5 85x3 85x3 85x3
DB Rows
20x11 25x6 25x6
Inc DB Press
25x10 25x10 25x10
DB Sidebends
25x12 25x12 25x12
Cable Fly
40x11 45x7 45x7

Weight 91kg

natediesel
06-02-2007, 01:21 AM
Workouts from yesterday and today. Input appreciated.

kg, supersetted

Friday
Clean / Front Squat
60x4 60x4 60x4 60x4 60x4

Inc Press
50x10 70x4 70x4 70x4 70x4

BB Rows
60x6 60x6 60x6

DB Lunges
20sx6 20sx6 20sx6

Pulley Flyes lbs
80x10 80x10 80x10

Saturday
DL
60x6 60x6 60x6 60x6 60x6
Lat PD lbs
105x6 115x4 115x4 115x4 115x4

DB Sh Press
17sx8 17sx8 17sx8

Front Raises
10sx7 10sx7 10sx7

(Curl) Pullups
8 8 8

natediesel
06-04-2007, 08:28 PM
Tuesday's Workout
Squat
70x7 80x6 80x6 80x6 80x6

Bench
80x6 80x6 90x3 90x3 90x3

Lunges
20sx7 20sx7 20sx7

Hammer Curls
18x9 18x9 18x9

I'm tryin to do chest one more time during the week, so I added Bench today and dropped a bicep exercise. It didn't take long for my legs to catch up to my upper body in strength. Still around 91 for weight cuz I don't eat enough / right.

natediesel
06-05-2007, 09:25 PM
Rope Triceps Pulldowns
65x7 70x5 70x5 70x5 70x5

One arm Cable Tri Pulldowns
25x6 25x6 25x6

DB Sidebends
25x13 25x13 25x13

DB Calf Raises
25x7 25x7 25x7

Switched to regular DL, was doin RDLs
80x6 : 5 sets

GMornings
60x7 60x7 60x7

Actually ate enough protein yesterday. About to consume 2 more chicken breasts. Feeling good.

natediesel
06-07-2007, 08:46 PM
Friday

Bench
90x3 90x3 90x3 95x3 (PR) 95x3

BB Rows
60x5 60x5 60x5 60x5 60x5

Inc Bench
70x4 70x4 60x8

DB Rows
25x7 25x7 25x7

Cable Flyes
90x7 90x7 90x7

Good pump after this wo. Tryin to stuff my face again this week so I tipped the scales at more than an extra kilo. We'll see if it sticks.

Next week I'll think I'll switch it up to Squat Monday, Vert Push Press Tuesday, DLs Thursday and Horizontal PP Friday. Or something like that.

My friend wants to go to the beach this weekend. Too bad I chose this week to start eating a ton.

I want to bench 100kg 10x. So from that I guess a good goal would be to squat and DL 120kg 10x...

natediesel
06-09-2007, 01:19 AM
Hang Clean / Front Squat
60x5 60x5 60x5 60x5 60x5

Lat PD
115lbsx5 115x5 115x5 125x3 125x3

Arnold Press
20sx8 20sx8 20sx8

Pullups
9 9 9

That hc/fs combo rocks. I must have been doin somethin right cuz it was hard to lift my arms up over my shoulders for the first time in a while after this workout. Combo of benching heavy yesterday and finishing off the shoulders today.

Built
06-09-2007, 01:23 AM
Hang cleans and front squats. Is this a combo move - or do you do a set of hang cleans, rest, set of fronts, rest ...

Looks interesting either way!

natediesel
06-09-2007, 01:49 AM
Hang cleans and front squats. Is this a combo move - or do you do a set of hang cleans, rest, set of fronts, rest ...

Looks interesting either way!

Combo, it owns me so the weight is relatively light. To my understanding the proper form for a hang clean kind of involves a front squat like movement to complete, then I just front squat again.

It really helps me to get the blood moving for the rest of the workout cuz my heart often needs a kick like this to start off or I just might feel like stagnant the whole workout.

Built
06-09-2007, 01:26 PM
That looks awesome!

I'ma try that next time I do hang cleans.

Thanks!

natediesel
06-11-2007, 08:34 AM
Monday

Squat
80x7 90x5 90x5 90x5 90x5

Hammer Curls
20sx5 20sx5 20sx5 20sx5 20sx5

Lunges
20sx8 20sx8 20sx8

DB Sidebends
25kgx14 25x14 25x14

I'm gainin weight anyways. I will work on my squat form. I'd actually prefer to be lean but it seems like the only way I can really see my abs is do it this way, bulk then cut. Cuz my abs naturally are no where to be seen. hehe

Had an all you can eat seafood buffet tonight, king crab and all that. :thumbup:

natediesel
06-12-2007, 06:24 AM
Tuesday

I was pissed I couldn't lift as much as before but then I remembered I was changing up my split so I hadn't had as much rest. Should be fine for next week.

Bench
90x3 90x3 95x3 70x10 80x5

BB Rows
60x6 60x6 60x6 60x6 60x6

Inc DB Press
25sx8 25sx8 25sx8

DB Rows
25x8 25x8 25x8

Cable Flyes
90x8 90x8 90x8

Howard 9
06-13-2007, 12:37 PM
Nice workout even if you did not have as much rest, like you said you will be better next week, but you still got some work in.

natediesel
06-13-2007, 08:49 PM
Yea, I got back on it today.

Thursday

DL
80x7 90x4 90x4 90x4 90x4

Rope Pulley Tri
70x6 75x4 75x4 75x4 75x4

GMornings
60x8 60x8 60x8

One Arm Tri Pulley Pulldown (wtf..names..)
25x7 25x7 25x7

So I'm not sure where this bulking is taking me cuz I'm getting in the gym enough and getting alot of protein but everything else is messy. I added some hiit. I thought my body looked better when I dropped down to 90kg for a couple weeks but now I'm past 92 and don't like it. Oh well. Keep lifting.

natediesel
06-14-2007, 08:35 PM
The dude at the desk politely informed me my gym membership ran out a week ago. So I need to take some time off and do some pilates and rehab work. He let me work out again today though.

Hang Clean / Front Squat
40x8 40x8 40x8

Pullups
8 8 8
I was doing the close underhand grip before which was much easier for me. Now I went wider and overhand, I couldn't do so many of these before...

Arn Press
15sx8 15sx8 15sx8

DB Shrugs
25sx8 25sx8 25sx8

I did a light and changed up workout for variety. Some hiit at the end.
I'm tempted to startin tryin to play basketball regularly but I'm not sure if my knee will let me.

natediesel
06-18-2007, 05:18 AM
I'm tryin to change up my split for when I get back in the gym next week.

Input appreciated!

Cuz the best I have come up with so far is just doing some OH pressing and DB pullovers. Cuz my gym only goes up to 25kg DBs and no place for dips or t-bar rows. Gogo Korea.

I was messing with the idea of keeping on doing BGB generally but doin heavy and light days or something.

natediesel
06-18-2007, 09:05 AM
This is from my first post in this journal like 10 months ago, with my comments today after the >>. I can't believe it's been 10 months.

Healthy knee. >> Short story, it's still not healthy but I can do light squat and DL now. Long story, it would swell when I took the stairs when I started this journal. Now it's good enough to squat but gets sore and gives out a bit so I can't play basketball. So, improvement but not healthy cuz I don't have the money and am not in the right location for whatever is needed to fix it. Arthroscopic surgery or something.

Bench my bw 10x. >> I've benched 95kgx5 so I'm getting closer.

Keep the diet in check. >> No, it's bad. I have some kind of eating problem.

Defined chest, bigger back. >> My chest is bad looking but my back is definitely bigger! Thanks to BGB.

Get athletic looking and big. >> I can't get athletic looking because I can't train like an athlete from the busted wheel. In general I am getting bigger because I can DL and squat now (couldn't 10 months ago).

DL and squatting goals will come when I'm healthy. >> I'm healthy enough I guess so...

Current / Goal
Bench 95kgx3 / 90x10 to get my initial goal out of the way.
Squat 90x5 / 115x1
DL 90x4 / 120x1

natediesel
06-22-2007, 11:22 PM
I took an idea from Anthony's journal and did

100 Squats
100 Pushups
100 Lunges
100 Chinups
100 Burpees

in 50 minutes on my terrace today. Aside from the locals lookin at me funny everytime my head popped up over the wall of my terrace, it was a good workout. Chinups were hard cuz I did them from an open metal door. Signing up for the gym again next week when it's payday.

natediesel
06-25-2007, 08:55 AM
100 Squats
100 Pushups
100 Lunges
100 Chinups
100 Burpees

I did this again today cuz I had energy and time to burn.

natediesel
06-27-2007, 08:17 PM
Joined the gym again cuz it was payday. Got a discount cuz they like foreigners.

DL
70x8 90x5 110x3 110x3 110x3

Rope Pulley Tri
60x8 70x5 70x5 70x5 70x5

GM
60x8 70x4 70x4

One Arm Tri Pulley Pulldown hehe
25x7 25x7 35x5

DB Sidebends
25x15 25x15 25x15

DB Calf Raises
25x9 25x9 25x9

It felt good to go heavier on DL and GM, I'll stick with that weight for a bit though cuz of form.

Must eat alot today. Got some shrimp, chicken and veggies at the store.
Weight at 92.8kg with shoes on. So I didn't lose, thanks to tons of crunchy pb and brown rice toast or whatever it is and downing protein shakes for no reason I guess.

natediesel
06-28-2007, 08:39 PM
Clean / Front Squat
60x5 60x5 60x5 70x3 70x3

Pullups
8 8 8 8 8

Inc BB Bench
60x9 70x5 70x5

DB Pullover
20x8 20x8 20x8

Not amazing numbers but I felt great after this wo. Just downed a shrimp omelet thingy with a big raw tomato cut up and thrown in it, next some yogurt with protein powder mixed in. Rawr.

natediesel
07-01-2007, 08:15 PM
Squat
90x6 90x6 90x6 100x3 100x3

Hammer DB Curls
20sx6 20sx6 20sx6 20sx6 25sx3

DB Lunges
20sx9 20sx9 20sx9

Lateral Raises
10sx8 10sx8 10sx8

Plate Situps 20kg
8 8 8

I requested they get 30 and 35kg DBs for the gym and they looked at me like I was whiter than I really am.

Preworkout Meal
White Bagel with PB
Protein Powder mixed with water

Postworkout Meal
Cherries from my student who works at Costco (potassium!), Chicken Breast, Raw Tomato, Chicken Nuggets (Protein to Fat ratio 3 to 1 in the nuggets wee)

natediesel
07-02-2007, 08:48 PM
Bench
90x4 90x4 90x4 90x4 90x4

BB Rows
60x7 60x7 70x4 70x4 70x2

Vertical Flye
65lbsx8 75x8

DB Rows
25sx9 25sx9 25sx9

Inc DB Press
25sx9 25sx9 25sx9

Benching went alright. The rows at the end got...heavy. My food intake so far today has been good but the cats are gonna be pissed cuz I ran out of food for them and I don't have time to feed them til 930 tonight. The flyes on a machine was a one time thing cuz I don't like machines.

natediesel
07-04-2007, 05:43 AM
50
Pushups
Squats
Lunges
Burpees

I felt like I had to do something cuz otherwise I just sit around all day. Except for walking a bit over an hour cuz I don't have a car and I live in the city. My knee feels like ****.

natediesel
07-04-2007, 08:42 PM
DL
90x6 110x4 110x4 110x4 110x4

Close Grip Bench Press (CGBP)
60x6 60x6 60x6 60x6 70x6

GM
65x8 65x8 70x6

Cable Bar Tri Pushdowns
65x8 65x8 65x8

DB Sidebends (form...)
25x16 25x12 25x12

DB One Leg Calf Raises
25x11 25x11 25x11

Decided to do CGBP for triceps to see if it works better. Can go higher next time I think. Because I added this I'll go back to Arnold Presses tomorrow instead of Inc. DB Bench. DLing felt great.

My weight is up to 93.5 this morning AFTER takin a dump (!) so that's good, but the real check comes Monday morning when I try to keep track. And I've stuffed my face with almost 2600cals for just breakfast and lunch but too much was thanks to Tony the Tiger.....

natediesel
07-05-2007, 08:35 PM
Hang Clean / Front Squat
60x5 60x5 60x5 60x5 60x5

Arnold Press
15sx8 20sx6 25sx4 25sx4 25sx4

Pullups
9 9 9

DB Pullover
20x9 25x8 25x8

Average end to an overall good week. Those HC/FS continue to get the blood pumping and own me. I ended up not changing up my routine much other than small stuff and eating a ton more. Hopefully I don't get too fat. I want to change it up even more for next work but it's hard to break habits.Weekend to rest and hang around!

natediesel
07-08-2007, 08:42 PM
Squat
90x7 100x4 100x4 100x4 100x4

Chinups
8 8 8 8 8

DB Lunges
20sx10 25sx4 25sx4

Lat Raises
10sx9 12sx7 12sx7

Plate Situps 20kg
9 9 9

Bad news, my weight is the same. Good news, I lifted a bit more today than last time.

I changed to Chinups from any DB Curls for more compound movement. We'll see if my rows suffer tomorrow because of this.

natediesel
07-09-2007, 08:19 PM
Bench
60x8 90x5 100x1 PR 90x3 70x8 70x8

BB Rows
60x8 70x3 70x3 70x3 70x3

Pulley Flyes
45x8 45x8 45x8

DB Rows
25sx10 25sx10 25sx10

Inc DB Press
25sx10 25sx10 25sx10

I got a PR but had no staying power cuz I got ****ed up last night.

natediesel
07-11-2007, 08:19 PM
DL
90x7 110x5 120x4 120x4 120x4

CGBP
60x6 60x6 70x5 70x5 80x4

GM
70x7 70x7 70x7

TriBarPD
75x8 75x8 75x8

DB Sidebends
25x12 25x12 25x12

DB Calf Raises
25x12 25x12 25x12

DLs again felt awesome. GM strength lagging a bit. My squats lag because of the knee and the bench lags because of form and crummy shoulders. I kno some get flamed a bit for it here but I think I'll stop touching my chest when benching, it hurts and my arms are freaky long.

I'm leaning over the bar a bit more for the triceps PD, I can feel it more in my chest this way and since there's no where to do dips in my gym it does the job alright.

I'm pretty satisfied with how swapping cgbp and triceps pd in for rope and single arm pulley for triceps is working out.

Yummy shake. 2 scoops protein, more than a cup of yogurt, like 5 ice cubes, banana, just a bit of oatmeal, less than a tablespoon of olive oil. Mmm.

natediesel
07-12-2007, 07:38 PM
Hang Clean / Front Squat
60x6 60x6 60x6 60x6 60x6

Arn Press
20sx6 20sx6

DB OH Shoulder Press
20sx6 20sx6 20sx6

Pullups
9 9 9

DB Pullover
25x8 25x8 25x8

Good week! Especially Squat and DL day.

So I'm satisfied with my lifts in general but I don't like how my body looks right now. I liked it better at 90kg, I think I even looked bigger then...

natediesel
07-15-2007, 08:25 PM
Squat
90x8 100x5 100x5 100x5 100x5

Chinups
9 9 9 9 9

DB Lunges
50x5 50x5 50x5

DB Lat Raises
24x7 24x7 24x7

20kg Plate Situps
10 10 10

And my weight is up a kilo from last monday. 93.5 now. Eating is almost getting boring, never thought I'd say that.

I'm continuing the supersetting as usual and just changed to typing up total weight with the DBs.

natediesel
07-16-2007, 08:14 PM
Bench
70x8 70x8 80x6

BB Row
60x8 60x8 60x8

Inc Bench
60x8 70x5 70x5

Cable Rows
95x8 115x8 115x8

Weight stayed up even though I kicked my own ass yesterday. Wider grip on bench, to middle fingers on the rings.

natediesel
07-18-2007, 07:42 PM
DL
110x6 110x6 140x3 PR 120x5 120x5

CGBP
70x5 70x5 70x5 70x5 70x5

GM
70x7 70x7 70x7

Tri Bar Pressdown
75x8 75x8 75x8

The PR was cool, 3rd rep was sloppy but I got it. I'm getting too fat. Yay for the white powder (not coke).

natediesel
07-19-2007, 07:48 PM
Hang Clean / Front Squat
60x8 60x8 60x8

Arnold Press
40x8 40x8 40x8

Pullups
10 10 10

DB Pullover
25x10 25x10 25x10

Another week I can feel alright about. I think Hang Cleans are the best bicep workout I do.

philou123
07-20-2007, 06:11 PM
Thanks man. You got a good routine there, tons of big compounds moves, it'll definitely help you get bigger & stronger.

natediesel
07-22-2007, 08:00 PM
DB Lunges
40x12 40x12 40x12

Chinups
12 12 12

Squat
60x12 60x12

Dips
12 12

Plate Situps 20kg
12 12

Lat. Raises
20x10 20x10

I'm glad I convinced myself to change it up a bit today. 5x5 is best I think but a little variety won't kill me.

natediesel
07-23-2007, 09:14 PM
Inc Bench
60x12 60x12

BB Rows
50x12 50x12

DB Press
50x12 50x12

DB Rows
50x12 50x12

Cable Flies
80x12 80x12

Cable Rows
95x12 95x12

BW Single Leg Calf Raises
10 10

I read it was alright to do high rep on a bulk so here goes. Also I have poor balance so sometimes do pilates. I did bw calf raises for this reason too. When I held onto a DB for this exercise I was also touching the wall for stability...

natediesel
07-25-2007, 07:20 PM
DL
120x6 150x2 150x2 120x6 120x6

CGBP
70x6 5 sets

GM
70x8 3 sets

Dips
13 13 13

Rawr. I'll keep this heavy/light day thing goin for a while.

natediesel
07-26-2007, 07:58 PM
One Arm DB Snatch
20x5 20x5 25x5 25x5

DB Front Raises
14x11 14x11

Hang Clean / Front Squat
60x8 60x8

Arnold Press
40x10 40x10

Pullups
10 10

Military Press
40x8 40x8

Sweating like whoa. My gym says no ac is the win. I'm up to 95kg but think I'm gaining too fast.

natediesel
07-29-2007, 09:37 PM
Squat
70x12 70x12

Chinups BW+10kg
5 5 5

DB Lunges
50x12 50x12

Dips
14 18

20kg Plate Situps
14 14

Lat. Raises
20x12 20x12

I finally got it rigged up to do weighted Pullups/Chinups. Feels great to do it this way. My stick legs were feelin it on the Lunges.

natediesel
07-31-2007, 02:54 AM
Incline Bench
70x6 80x3 90x2 90x2 80x3

BB Rows
70x4 5 sets

DB Press
25sx13 25sx13

DB Rows
25x13 25x13

10 minute HIIT on the spinner bike.

I feel pain in the front of my shoulders / anterior deltoids. The right shoulder especially. It felt good to get more weight off my chest on the incline but I overdid it.

If Garnett goes to the Celtics I may consider putting his new jersey on this pasty white body with dyed golden hair.

natediesel
08-01-2007, 08:31 PM
Front Squat
70x6 70x6 70x6

30min bike

Shoulder messed up. I was neglecting cardio so here's my chance to catch up.

natediesel
08-02-2007, 08:46 PM
GM
70x9 80x4 80x4 80x4

Light DB Front Raises and Cable Arms Extended Front PD (dunno what it's called exactly but when I went in for rehab on my shoulder a few years ago it's something the trainer recommended)

30min bike

natediesel
08-05-2007, 08:24 PM
Squat
90x8 100x5 100x5 100x5 100x5

30min bike

Weight up a bit past 94.5kg.

natediesel
08-06-2007, 08:32 PM
DB Lunges
50x5 5 sets

30min bike

Blah, I don't know what to think about workin out now with a bum knee and messed up shoulder. My knee will never be right til I go in an clear out the junk in there, hopefully my shoulder will get back to it's normal slightly weak self after some more rest.

natediesel
08-08-2007, 08:25 PM
GM
70x6 70x6 80x5 80x5 80x5

35min bike

Knee feels like it normally does when I bike alot, overly tired and weak. Shoulder got a sharp pain as I reached for the protein powder container this morning. Everything else is goin well.

natediesel
08-09-2007, 07:37 PM
DL
100x4 130x3 120x6 60x8

bike 30min

natediesel
08-12-2007, 08:19 PM
Chinups BW +10kg
5 5 5 5 5

DB Lunges
50x5 5 sets

Shoulder alright. Too much cigs and beer over the weekend. Weight up to 94kg.

natediesel
08-13-2007, 09:36 PM
DB Press
50x8 50x8 50x8

One Arm DB Row
20x8 20x8 20x8

BB Row
65x6 65x6

30min bike

Active Rest / easing back in with the shoulder. Been spending time studying, speaking and reading stuff in Korean.

natediesel
08-16-2007, 09:22 PM
DL
100x5 100x5 100x5 100x5 120x5

Dips
12 12 12

Hang Clean
40x8 40x8 60x5

1 Arm DB Snatch
25x5 3 sets

I'm a bit stressed and thus not sleeping well. But I am quite grateful for lifting.

natediesel
08-20-2007, 05:16 AM
Squats
100x6 120x3 100x6 100x6 100x6

Chinups
+10kg plate 6 reps
+15kg plate 4 sets of 3 reps each

Side and Diagonal DB Lunges
24x12 24x12

natediesel
08-20-2007, 08:44 PM
Bench
60x8 90x3 80x4 80x4 80x4

BB Rows
60x6 60x6 70x5 70x5 70x5

Inc DB Press
50x8 50x8 50x8

DB Rows
25x8 25x8 25x8

10min hiit bike

Silly shoulder. Weight drop due to beer, stress leading to a lack of desire to eat much, and poor sleeping habits. www.wannastaysane.com

natediesel
08-22-2007, 09:44 PM
DL
100x6 110x5 130x4 110x5 110x5

Dips
12 12 12

One Arm DB Snatch
25x6 25x6 25x6

15min bike

natediesel
08-23-2007, 09:26 PM
Hang Clean / Front Squat
40x10 40x10

DB Shoulder Press
40x10 40x10

GM
70x10 70x10

DB Front Raises
10sx10 10sx10

30min bike

natediesel
08-27-2007, 04:55 AM
Squat
80x10 100x6 80x10

Chinups
BW 1 set of 12
+20kg plate 2 sets of 3

Side/Diagonal DB Lunges
15sx12 3 sets

natediesel
08-28-2007, 07:15 AM
Incline Bench
70x5 70x5 70x5 80x3 50x9

BB Rows
80x3 70x5 70x5 70x5 70x5

DB Bench
50x9 3 sets

DB Rows
18x10 2 sets

20min bike

natediesel
08-29-2007, 09:06 PM
DL
100x7 130x5 110x6 110x6 110x6

Dips
12 14 16

GM
70x10 2 sets

Triceps Cable Straight Bar Pressdown
55x10 70x7

20min bike

I'm no doctor or trainer but I think starting to bike again is the best compliment for all my lifts because it seems to help in the long run keeping blood flowing for my lifts... so I don't feel so stale when I'm tryin to yank some weight off the ground.

natediesel
08-30-2007, 09:26 PM
Hang Clean / Front Squat
50x9 50x9 60x6

Arnold Press
50x4 50x4 50x4

DB Bench
50x8 50x8 50x8

25min bike

natediesel
09-03-2007, 07:47 PM
Squat
100x6 5 sets

Chinups
+20kg plate 5 sets of 3

DB Side / Diagonal Lunges
18sx12 2 sets

Incline Close Grip BB Bench
70x5 3 sets

10min hiit bike

It felt so good to take an extra day off that I won't work out tomorrow either. Yay rest.

Weight was up past 94kg this morning but I think it's mostly water weight.

natediesel
09-06-2007, 08:20 AM
SDL
100x5 5 sets

Dips
14 3 sets

Bench
80x5 2 sets

Hang Clean
60x7 60x7

DB Bench
50x10 50x10

natediesel
09-09-2007, 06:52 PM
Squat
20x5 60x2 120x1 120x1 100x6

Chinups
+20kg plate 2 sets of 4
BW 12 reps

DB Diagonal and Side Lunges
40x12 3 sets

Side DB Bends
25x12 2 sets

One Arm DB Snatch
25x6

20min bike

Weight up a bit past 95kg. Carrying alot of water weight this morning I believe.

natediesel
09-10-2007, 07:48 PM
Inc Bench
50x4 80x3 80x3 80x4 80x4

BB Row
60x6 5 sets

One Arm DB Snatch
25x7 2 sets

DB Bench
50x12 2 sets

DB Row
25x10 2 sets

10min hiit bike.

DB Snatches ftw.

natediesel
09-12-2007, 07:01 PM
1 Arm DB Snatch
25x8 25x8

Dips
15 15

DL
60x4 110x7 130x4 150x2 110x7

CGBP
60x6 70x5 80x4 60x6

GM
70x10 wasted back and bad form again so next 60x8

15min hiit bike

Got some mac and cheese shipped from the States so I've been adding chicken to that and making a good meal out of it.

natediesel
09-13-2007, 07:20 PM
DB Seated Push Press ? (Ceiling too low to stand up with a bb and push press)
25sx5 5 sets

Power Cleans
60x5 70x4 70x4 70x4 70x4

Standing DB Raises
13sx6 10sx8 10sx8

DB Snatch
25x8 25x8

DB Squeeze Press
40x9 3 sets

20min bike

The squeeze press is a new lift to me and it felt good. It still bothers me all the stores in my area only carry the cans of tuna that have more fat than protein in them. I hope draining helps.

natediesel
09-16-2007, 07:31 PM
DB 1 Arm Snatch
25x9 25x9

Squat
100x6 120x3 120x3 100x6

Chinups
+15kg plate 5 sets of 5

30min bike

Weight at about 94kg. I'm once again tryin to clean up my diet.

natediesel
09-17-2007, 07:34 PM
Incline Bench
60x8 80x5 80x5 60x8

BB Rows
60x7 60x7 65x6 65x6 65x6

DB Squeeze Press
50x8 3 sets

DB Row
25x8 25x8 25x8

DB Sidebends
25x13 2 sets

DB Lunges
25sx10 2 sets

30min bike

natediesel
09-19-2007, 07:07 PM
SDL
100x6 100x6 100x6 60x11

Close Grip Bench
70x6 70x6 70x6 40x12

GM form work
60x7 60x7 30x12

Dips
16 16

DB 1 Arm Snatch
25x9 3 sets

natediesel
09-23-2007, 04:48 AM
1 set of 10, 60kg of:
Squat
Hang Clean
BB Bent Over Rows
Calf Raises
CGBench
Incline Bench
Lunge

1 set of 10, 25kg DBs:
Lunges
Squeeze Press
Rows

10
Pullups
Chinups

20
Dips

30min bike

I feel great after doin this wo. Something completely different than what I've been doin recently. I forgot to do DLs and GMs cuz I'm slow. Weight a little under 94 but I look better and strength is about the same. All the cardio seems to be helping. Now the gym is closed for 3 days cuz of Korean Thanksgiving.

natediesel
09-26-2007, 07:26 PM
Korean Thanksgiving over but my gym membership is about to run out again.

Squat
60x4 WU
110x3 3 sets

Inc Bench
60x4 WU
90x3 90x3 80x5

DB Lunges
40x12 2 sets

BB Rows
70x3 3 sets

BB Standing Calf Raises
70x8 3 sets

DB Squeeze Press
50x9 3 sets

20min bike

natediesel
09-28-2007, 04:47 AM
Did some heavy SDLs and GMs and some BW Chinups and Pullups. 30minutes on the bike. There was some guy in the gym who doesn't look Korean cuz he's so big.

natediesel
11-24-2007, 09:03 PM
I'm still lifting. I got up past 95kg but am now back down to under 92. My progress has been nonexistent but I think if I hadn't found this site I would've given up all together by now.

I guess the best thing now compared to a year ago is that I can now squat and bike without my knee swelling up after.

I think I overtrained a bit there for a while always going heavy so I've been doin more hiit and varying reps up. Along with a much improved diet I dropped some bf.

BB Lunge
40x6 50x5 40x6

Inc Bench
60x8 80x4 60x8

Power Cleans
60x6 3 sets

BB Rows
60x6 3 sets

hiit bike 20min

natediesel
02-01-2008, 05:18 PM
I still work out thankfully. I still teach in Seoul and have been trying to find a US government job or anything else that'd be new.

My weight is down to 91kg. I can almost see a 6pack kind of in the morning haha.

Today felt great.

6min treadmill run. It's been over 2 years since I hurt my knee so it still feels weird but I can run on it for a bit sometimes.

Inc Bench
70x4 80x2

GM
80x3 80x3

BB Rows
65x4 65x4

BB Lunge
65x3 65x3

I did some training for that 300 thing I read about on here.

Pullups 12

DL 60kg 25

Bench Press 40kg 25

Fast Calf Raise 60kg 25

Floor Wipers... if wiping legs to left, center, then right is 1 rep I did just 8. With 30kg held over me on a bar. Wow those own me.

Single Arm Clean and Press 18kg DB 12 a side

Pullups 12

Bike 5min

natediesel
02-04-2008, 06:29 PM
Treadmill 6 min

Arn Press
25sx5 3 sets

Pullups +20kg plate
3 3 3

Squat
105x5 3 sets

Calf Raises
105x5 3 sets

Then the same "1/2" 300 I did my previous workout followed by 5 min on the bike. I'm loving that kind of workout style along with crossfit. Makes me feel awesome. So much for only trying to move heavy weight around. Variety.

natediesel
02-24-2008, 05:38 PM
I took a couple weeks off cuz my gym membership ran out. I managed to keep my weight the same.

5min run treadmill
1/2 of the 300

natediesel
05-20-2008, 05:17 AM
Still lifting, just haven't been recording it here.

I need to lose 4kgs in 4 weeks to win a bet.

I was 93.5 after breakfast and before lifting today. I think I can hit 91 easy in 2 weeks just cleaning up my diet. The problem will be the remaining weight... or maybe not? Any help appreciated.

I'll do fitday a bit to make sure things are in line.

Today's WO:
10min HIIT bike

DB Lunges
20sx9 25sx5 25sx5

Dips
13 13

Good Mornings
70x9 80x6 80x6

DB Side Bends
20x14 25x9 25x9

Rope Triceps Cable
50x8 60x7 60x7


Breakfast
Bowl of Almond Flakes, lowfat milk, scoop of whey

Snack
Tofu Bar (wtf)

Lunch
Fried Shrimp, Fried Rice

Bet Made After Lunch

Snack
Cheese Bar (800 won yea)

Dinner
Huge Chicken Salad
one chicken breast
lettuce
6 mushrooms
6 cherry tomatoes
cheese
dressing
peanuts
sunflower seeds
half a red pepper

natediesel
07-11-2008, 05:41 AM
So I've had a torn meniscus and I finally got it fixed. Both medial and lateral were torn. So much time left that I got to be on crutches... I've been gaming so much.

Anyone got good links to rehab I can do for my knee? I got arthroscopic meniscus repair surgery on both medial and lateral.

Oh, and some good ps3 games? I got GTA4, MGS4 and Uncharted...

natediesel
07-26-2008, 07:30 AM
I taught myself to read Japanese a bit and beat both MGS4 and Uncharted.

Still just a bit swollen from the surgery and doc said two more weeks on crutches, 6 total. Being doing rehab band exercises for my shoulder cuz the crutches aggravated it.

I haven't been workin either so it's really weird. I've gone from talking so often for teaching it would make my head ring and walking everywhere in the city to go from job to job to just hangin around and of course not walking. I sleep better now, dream more, and need less sleep. Too bad I get back to it Monday.

natediesel
10-05-2008, 05:42 PM
I've jumped up to 95kg due to inactivity / not being able to walk much. There was a setback with the knee...

Anyways now I'll be doin leg presses, extensions, and biking for a while.

We'll see what I got for upper body.

Knee feels fine now, just like there's an empty bubble on the anterior medial side next to the patella...

natediesel
10-29-2008, 05:35 PM
I'm going to eat only the stuff on this list

http://www.wannabebigforums.com/showthread.php?t=46565

What a bodybuilder eats...

for as long as I can and see how my body responds.

As well as coffee and monster milk, I think that'll be ok.

I'm not losing weight even though I'm starting to lift heavier. Doc said I must lose for the knee so...

natediesel
11-02-2008, 07:13 PM
Squats 5x5 40kg

Single Leg Quad Extension 5x5 25kg

BB Bench
3x8 60kg

BB Rows
3x8 40kg

DB Bench
5x5 23s

DB Rows
5x5 23s

DB Side Bends
3x8 23kg

40min bike

natediesel
11-03-2008, 06:15 PM
10min hiit

DL 2x8 40kg 2x6 60kg

GM 3x8 40kg

BB Calf Raises 2x12 2x8 60kg

TriCable Press Down
3x8 40

DB Forearm Curl/Reverse
3x8 20s

10min hiit

natediesel
11-05-2008, 06:51 PM
Thursday WO

Squats
45kg 2x9
65 4x5

Single Leg Extension
20 2x8
25 4x5

BW Chins
3x5 2x6

DB OH Press
10s 2x8 12s 3x6

Lat PD
40 3x8

DB Front Raise
7s 3x8

Seated DB Calf Raises (rest the db on my knees)
7s 3x15

DB Side Bends
2x6 23s 3x5 25s

30min bike

Diet is more important than anything else now cuz of knee surgery.

Made a quick shake of a serving of Monster Milk, 20oz water, scoop of whey and 6 frozen strawberries. Yum. Day 4 of no junk food....... :ninja:

natediesel
11-06-2008, 07:02 PM
BB Standing Calf Raises
3x9 60kg

BB CGBP
3x8 60kg

DB Lat Raises
3x8 7s

DB OH Pull
20 3x8

30min bike

Doc said to stay light (doh) and do more machine work (no).

natediesel
11-10-2008, 07:01 AM
Monday WO

Squats
5x5 60kg I can't go that low yet cuz of the surgery

Single Leg Extensions
30 5x5

BB Bench
65 5x5

BB Rows
60 5x5

DB Bench
23s 3x8

DB Row
23s 3x8

Sides
20s 3x10

natediesel
11-10-2008, 06:58 PM
Tuesday

15min bike

DL
5x5 60kg

GM
3x8 40kg

TriPD
5x5 50

FACurl
3x8 20s

BB Calf Raise
70 3x8

10min bike

natediesel
11-12-2008, 07:04 PM
Thursday WO

15min bike steady state

DB Squat / OH Press Combo... finally able to do these again after a huge layoff.
16s 3x8

Single Leg Extension
25 3x8

BW Chins
3x8

Lat PD
50 3x8

DB Front Raise... maybe a bit too much pressure on shoulder joint.
9s 3x8

S DB CRaises
16s 3x8

DB SBends
20s 3x8

Short Balance work

15min bike ss

natediesel
11-13-2008, 07:15 PM
20min bike ss

BB CRaises
60 3x10

DB Lat Raises
8s 3x8

Plate Situps
15kg 3x15

bike
10min hiit
10min ss

I give last weeks food intake a B+ and this week a C. Doh. I actually gained a kilo. And my ex gf said I looked great and that she hated that fact...

natediesel
11-14-2008, 08:50 PM
Saturday

10min ss
10min hiit bike

DB Shrugs
20s 3x8

DB Forearm Curl/Ext
20s 3x8

10min ss
10min hiit bike

weight stuck at 96 but my metabolism might be getting ramped up cuz... you can prolly cuz why I would think that.

natediesel
11-16-2008, 07:18 PM
Monday

Front Squat
40 3x8

Squat
70 2x5

Bench
65 2x8 75 2x5

BB Rows
40 2x8
60 2x8

Calf Raises
14s 2x15

I didn't have any self control eating this past week, up to 97.5kg.

natediesel
11-17-2008, 06:49 PM
Tuesday

bike
10min ss
5min hiit

GM
50 3x8

Rope TriPD
40 3x8

BB Calf Raises
70 3x10

Knee feels weird so went light.

natediesel
11-19-2008, 05:02 PM
Wednesday

DB Squat/OH Press
18s 3x8

Lat PD
60 3x9

Then the power went out...

natediesel
11-19-2008, 06:31 PM
Thursday

15min bike

BW Chinups
3x10

Single Leg Extension
30 3x8

DB Front Raises
9s 3x8

Seated DB Calf Raises
18s 3x12

15min bike

natediesel
11-23-2008, 06:19 PM
I forgot to write up for Friday.
I did Cable Flyes, Incline DB Press and other stuff I can't remember cuz I'm dumb.

Monday

15min bike hiit

Squat
60 1x8
70 2x5

Bench

BB Rows
60 2x8
70 1x3

5min bike hiit

96.8kg

natediesel
11-25-2008, 06:13 PM
Wednesday

20min bike hiit

GM
50x9
60 2x5

Cable Rope TriPD
40x9
50 2x5

20min bike hiit

natediesel
11-27-2008, 07:01 PM
Friday

5min bike warmup

DB Squat / OH Press

18s 2x9
20s 2x5

Lat PD

70 2x8
80 2x5

BB Calf Raise

60 3x8

Plate Situps

15kg 3x15

10min bike

natediesel
11-30-2008, 07:14 PM
Monday

15min bike

Squat
60 2x9
70 1x6

Incline DB Press
20s 2x8
23s 1x7
25s 1x5

DB Rows
23s 3x8

BB Calf Raises
30 2x25

Decline Situps
2x10

5min bike

natediesel
12-01-2008, 06:38 PM
Tuesday

10min bike

DL
60 2x8
70 3x5

GM
60 3x8

Rope TriPD
40 2x8
50 3x5

Seated CR
18s 2x12

Decline Situps
2x10

5min bike

natediesel
12-03-2008, 06:57 PM
Thursday

10min bike

DB Squat / OH Press
20s 5x5

Chinups
BW 5x5

LatPD
70 2x10

BB Calf Raises
60 2x12

Decline Situps
3x10

10min bike

natediesel
12-04-2008, 05:58 PM
Friday

10min bike

DB Bench
20s 2x10
25s 1x7
30s 1x5

BB Rows
40 2x10
60 1x8
70 1x4

Cable Flyes
20 1x10
25 1x8

10min bike hiit

Gym just got 30kg DBs, psyched to use those on inclines later.

natediesel
12-07-2008, 07:10 PM
Monday

10min bike

RDL
60 5x5

Bench
60 5x5

BB Rows
60 5x5

Inc DB Press
20s 1x8
25s 2x7

BB Calf Raises
40 1x15
60 2x12

Decline Situps
3x12

5min bike

Weight 97.8kg But that doesn't seem quite right, I don't feel alot heavier than I did earlier this year... The only other scale in the neighbourhood that I know of is at my old gym, might have to randomly walk in there.

natediesel
12-11-2008, 04:05 PM
Tuesday

15min bike

Squats
70 5x5

15min bike

late post...

natediesel
12-11-2008, 05:24 PM
Friday

5min bike

GM
60 2x6
70 3x5

Decline Situps
5kg plate 3x6

Hammer Curls
15s 5x5

Seated Calf Raise
15s 3x12

5min bike

Messed up my shoulder for the hundredth time and knee feels like it needs rest...

natediesel
12-14-2008, 06:05 PM
Monday

5min bike

Bench
50 2x12

DB RDLs
16s 2x12

DB Rows
16s 2x12

DB Calf Raises
16s 2x15

Decline Situps
5kg plate 3x7

Ab Rotate
5kg 2x8 10kg 1x6

Lost my wallet over the weekend. Doh.
Weight 96.2kg

natediesel
12-17-2008, 05:32 PM
Wednesday

bike 5min

Chinups
BW 5x6

DB Inc Press
20s 3x9

Decline Side Crunches
3x10

Squats
50 3x8

Single Leg Quad Extension
:confused:

bike 10min

Anyways felt good after this just forget to post before.

natediesel
12-17-2008, 07:44 PM
Thursday

GM
50 3x9

Hammer Curls
15s 2x7
17s 1x6

ForeArms

Plate Situps
15plate 3x13

Plate Twist

BB Calf Raises
50 3x15

bike 15min

natediesel
12-18-2008, 06:26 PM
Friday

10min bike

Dips
4x5

Arnold Press
12s 1x8
15s 2x6
17s 2x5

Seated DB CR
15s 3x15

15min bike

natediesel
01-02-2009, 05:40 PM
Saturday

Joined my old gym again, more space there, especially in the bench and DL areas.

DL
70 5x5

Bench
60x6 70 4x5

BB Rows
60 5x5...rough

Decline Situps
3x10

DB Side Bends
20 2x8 25x6

BB Calf Raises
50 2x10

5min warm up, cool down bike

Wow, lifting really helps fight off depression and stuff.

Weight 96.5, unacceptably high at this point.

Have a good new year people.

natediesel
01-04-2009, 04:48 PM
Monday

5min bike

Pullups
BW 2x7
+10kg plate 3x4

Arn Press
18s 2x7
20s 2x5
25s 1x4

Lat PD
95 1x8
85 2x8

DB Pullover
20 3x8

Lat Raises
6s 2x8
9s 1x8

10min bike

Feelin good once again after this wo. But knee hurt while biking, especially while goin in reverse/backpedaling. Bah.

natediesel
01-05-2009, 06:36 PM
Tuesday WO

5min bike

GM
60 3x5
65 2x4

Skullcrushers
30 5x5

Triceps Rope Pressdown
45 3x8

Single Leg Extension
30 3x8

DB Lunges
6s 3x6

DB Lower Abs
10 3x10

5min bike

Almost fell asleep in class yesterday, all jet lagged from flyin to the States and back. I slept from 7 to 10pm, 2am to 4am and 7 to 9am haha.

natediesel
01-07-2009, 06:48 PM
Thursday

Hang Clean
40 5x5

Squat
40 5x5

Calf Raises
40 4x12

bike 25min

Easing back to try to give my surgically repaired knee more time.

Too many calories being taken in.

natediesel
01-08-2009, 03:39 PM
Friday WO

BB Row
60 3x5
65 2x3

Bench
70 3x6
75 2x3

BB Calf Raise
60 4x10

Incline DB Press
18s 1x12
20s 2x8
25s 2x6

DB Rows
20s 3x9

Abs

I was pleased with my benching. Everytime I work my way back to doing 90 for any decent reps I hurt my shoulder, so I should try to be as steady and controlled as possible in my progression to gettin back there.

Not back to sleeping regularly yet, passed out at 7 and woke up at midnight...

No bike or any direct knee work to rest it more.

I took some Dayquil to fight a cold and made progress into the second season of Battle Star Galactica. Yes I'm a bit of a dork.

Thinking of moving to Tokyo, Socal or Atlanta but am not sure what to do.
Tokyo would be like a dream compared to Seoul at this point.

I stuck a note next to the handle of the fridge sayin 'It starts and ends here'. I feel that I've been eating so poorly recently that I can drop 5kgs and still increase my strength back to where it was. We'll see if the knee and will power can get it done.

natediesel
01-12-2009, 01:42 PM
Monday

Pullup
5min bike

BW 2x8
+10kg 3x5

Arnold Press
18s 2x8
20s 2x6
25s 1x5

Lat PD
85 2x8
105 1x5

DB PO
20 2x9
25 1x7

Lat Raises
6s 2x10
10s 1x5

DB Lower, Side Plate Abs

10min hiit bike

Weight 95.5kg

natediesel
01-16-2009, 05:04 PM
Tuesday
GM
65 5x5

SC
30 5x6

TriPD
50 3x8

DB Lunges
8s 3x8

DB Lower Abs
12 2x10
10 2x12

natediesel
01-16-2009, 05:07 PM
Friday
BB Rows
65 5x4

Bench
75 5x4

BB Calf Raise
60 2x12
65 2x10

Incline DB Press
20s 2x9
25s 2x7

Cable Rows...

10min hiit bike

natediesel
01-16-2009, 06:50 PM
Saturday

Hang Clean
50 5x4

Squat
50 5x5

Dips
2x12

Front to Side Swing Plate (hehe)
10kg plate 3x10

Plate Situps
20kg 2x15


Lost a kg this past week, just much less junk food and a little portion control combined with heavier lifting.

Inhaled some chicken curry a minute ago. Yum.

I got to go find a new apartment to live in somewhere in Seoul but I have no idea where would be good...

natediesel
01-18-2009, 04:17 PM
Monday

Pullups
BW 2x8
+10kg 3x5

Arn Press
20s 3x8
25s 2x5

Lat PD
85 2x10
105 1x6

DB PO
20 3x9

Lat Raises
8s 3x8

Scale read 96.5 doh.

Still apartment hunting, walked around for about 10 hours Saturday. Hongdae/Hapjeong, Shillim, Sadang/Isu or in Gangnam somewhere. I just don't know...

natediesel
01-19-2009, 06:30 PM
Tuesday

5min run

GM (form work)
60 2x6
65 3x5

SC
30 2x6
32.5 3x5

DB Lunges
10s 3x8

Tri Rope PD
50 2x9
55 1x7

DB Lower Abs
13 3x8

DB Side Bends
13 2x12

5min run

Well at least I look big.

natediesel
01-23-2009, 05:07 PM
Friday

Rows
Incline Bench

Flat DB Press
DB Rows

Calf Raises

Lighter weight and higher reps than last Friday but can't remember what I did now. Forgot to post yesterday.

5min light jog pre and post wo.

natediesel
01-23-2009, 06:45 PM
Saturday

Hang Cleans
50 2x6
55 3x5

Squat
55 2x6
57.5 3x5

Plate Situps
20kg 2x12

DB Side Bends
25 5x5

7min run pre and post wo

weight 95kg pre wo

natediesel
01-27-2009, 07:31 PM
Wednesday

5min run

Pullups
BW 2x9
+10kg 3x6

Arn Press
20s 2x9
25s 3x5

Lat Raises
8s 3x9

Biceps 21s
30 3x15
Heh these were harder than I thought so I will work my way up...

DB Pullover
25 3x8

DB Lower Abs
13 5x5

DB Sides
25 5x6

5min run

Weight 96kg

natediesel
01-28-2009, 06:28 PM
Thursday

GM
50 2x6
55 2x5
deeper
80 1x3
not so deep :mad:

Skullcrushers
32.5x5 5x6

Calf Raises
80 4x5

Dips
3x12

DB Lunges
12s 3x8

Plate Situps
20kg 3x15

Plate Swing...
10kg 2x9
20kg 1x4

Weight 95kg

5min bike before and after

natediesel
02-01-2009, 07:58 AM
Saturday

Bench
70 5x5

BB Rows
60 5x5

Cable Flyes
? 3x8

DB Rows
20 3x8

Calf Raises
60 3x12

I drank too much both Fri and Sat nights so that must've set me back. Weight dropped to 94. And my exgf is back in the picture. Keepin life interesting...

natediesel
02-01-2009, 06:36 PM
Monday
DB HCs
Busy Rack...
20s 5x5

Squats
60 5x5

CR
60 3x12

Plate Situps
20 3x15

DB Side
25 3x8

5min run before and after
Weight 95.2

natediesel
02-03-2009, 06:48 PM
Wednesday

Pullups
BW 2x10
+15kg 3x4

Inc Bench
50 3x5
60 2x4

Lat Raises
8s 1x10
9s 2x8

21s
30 3x16

DB OH
25 3x9

DB Lower Abs
13 5x6

5min jog pre, 5min bike post

natediesel
02-04-2009, 06:54 PM
Thursday

DL
60 5x5

SC
35 5x5

CR
60 3x12

Dips
3x13

DB Lunges
13s 3x8

Plate Situps
20 3x15

Plate Swing
20 3x6

5min bike pre and post

natediesel
02-07-2009, 04:43 AM
Saturday

Bench
72.5 5x5

BB Row
65 5x5 Rough...

Cable Flye
30 3x8

Cable Row
105 3x8

CR
60 2x15

Leg Extension
30 3x8

natediesel
02-09-2009, 06:48 PM
Tuesday

Squat
60 2x6
65 3x5

DB Bench
20s 5x6

Leg Extension
35 3x5

DB Rows
20s 3x9

15 cardio pre and post wo

Scale read 96.2kg...

natediesel
05-15-2009, 07:10 PM
Still lifting. Been able to ratchet up the intensity a bit since my knee is allowing me to. I will see an English speaking doctor in a couple weeks.

Still in Seoul. Breaking even as far as income/expenses but I made friends with the guy at the gym and got a 30% discount.

Weight is 98kg with bball shoes on. Unacceptable. Gained like 7kg since surgery.

Target weight : 90kg.

Friday

Bench
60 2x8
70 1x5
75 2x3

BB Rows
50 5x5

DL
50 2x8
80 3x3

Cable Flyes
45 3x8

Cable Row
95 3x8

This was yesterday, goin to the gym now after I finish icing the knee.
Triceps, Lunges and Ab work today... Sunday rest, Monday Vertical Push/Pull.

I had decent results from BGB like 18months ago so I'll see what I can do with that. 5x5...

natediesel
05-15-2009, 09:27 PM
Saturday

Diagonal (?) DB Lunges
6s 2x8
9s 2x7
13s 1x5

Dips
5x7

Skullcrushers
3x35

BB Calf Raises
60 3x8

DB Side Oblique Bends
20kg 5x5

10min bike hiit pre and post

Scale read 97.2kg with my big T Mac 1s on.

natediesel
05-18-2009, 11:52 PM
I must've done vertical push/pull yesterday.
Monday
Pullups
BW 2x9
+10 3x6

Inc BB Bench
50 2x8
60 2x7
65 1x6

Lat PD
95 3x8

Squats
60 5x6

DB Squat / OH Press
18s 3x8

Tuesday
10min run

My DB Clean Jerk OH Press thing
20 3x6
25 2x5

Cable Flyes
40 2x8
45 1x6

Lat Raises
6s 2x8
8s 2x6

10min bike

Scale read 96.5 even though I ate like a champ last night. Yay.

natediesel
05-22-2009, 07:27 PM
wtf did I do Wed/Thurs? I'm such a ******.

Friday
DL
60 5x5

Bench
65 2x8
70 2x5
75 1x3

BB Rows
55 5x5

5min run, 10min bike both before and after.

The former Korean president died falling off a cliff, in the midst of an investigation. Not lookin forward to the mood at the gym as I head in...

natediesel
05-22-2009, 09:39 PM
Saturday
15min treadmill run
20min bike
Scale : 98kg

natediesel
05-25-2009, 12:59 AM
Monday
7min treadmill run
10min bike

Diagonal Lunges
15s 5x5

Curls
15s 5x5

7min treadmill
10min bike

97.2kg

natediesel
05-25-2009, 11:41 PM
Tuesday

treadmill run 5min pre and post wo

Squat
65 5x5

Inc Bench
65 5x5

Pullups
1x10 BW
4x4 +15

97.5kg

Cool my knee is letting me run so much. My body seems to respond well to that kind of warmup.

I know I'm weak for my weight but I'm so glad I've been lifting to fight depression. Seriously. Got to continue.

Trying a new energy bar that came out here but its 6parts protein to 11parts fat... this executive I teach said Powerbars are illegal to import. ><

natediesel
05-28-2009, 05:55 AM
Thursday

10min run
5min bike

DB DL / Jerk
25 5x5

Cable Flies
40 5x6

DB Front Raises
8s 5x5

7min run
7min bike

97.5kg

natediesel
05-29-2009, 05:24 AM
Friday

10min run
5min bike

DL
65 5x5

7min run
7min bike

97.2kg

natediesel
05-30-2009, 04:15 AM
Saturday

7min run

BB Row
50 2x7
55 1x6
60 1x5

BB Calf Raise
60 5x6

CGBP
60 5x5

7min run

96.7kg

natediesel
06-01-2009, 05:41 AM
Monday

DB Lunges 17s 5x5

Curls 17s 5x5

7:30run
10min bike pre and post wo

95.4kg but I think it was mostly water weight since I drank too much Saturday night.

natediesel
06-02-2009, 01:50 AM
Tuesday

10min run
8min bike

Squat
50 1x8
70 4x5

Incline Bench Press
60 2x6
70 3x4

Pullups
2x10
3x5 +15kg

5min run
10min bike

95.7kg

Doc said I have bone spurs and synovial impingement syndrome, guess the other doctor didn't clean that up when he went in last year.

natediesel
06-05-2009, 05:52 AM
Saturday

10min run
5min bike

DL 60 2x7 65 1x6 70 2x4

Plate Situps
20kg 2x15

5min run
10min bike

95.2kg

natediesel
06-09-2009, 06:03 AM
Tuesday
10min run
5min bike

Squat
50 1x8
60 2x6
65 2x5
70 1x4

Dips
3x10

8min run

94.8kg

I been walking everywhere lookin for a new apt, just settled on a bigger place in the same neighbourhood...

natediesel
06-10-2009, 04:04 PM
Wednesday

5min run

DB BP
20s 2x10
25s 3x5

DB Rows
20s 2x10
25s 3x5

Cable Flyes
40/40 3x8

5min bike

95.2kg

natediesel
06-11-2009, 04:28 AM
Thursday

Inc Bench

Pullups
BW 2x10
+15 3x5

Leg Extensions

95.4kg

natediesel
06-11-2009, 08:52 PM
Friday

8min run
7min bike

forearm curl/ext
10s 2x10
13s 3x8

DB DL/Snatch thing
20 1x8

BB Calf Raises
80 5x6

8min run
7min bike

95.7kg

natediesel
06-12-2009, 07:41 PM
Saturday

DL
60 2x8
70 2x5
75 1x4

Hang Clean
40 5x5

Side Bends
20 5x5

5min run 5min bike before and after
95.7kg

natediesel
06-13-2009, 07:25 PM
did a ghey machine circuit heavy 5x5 of everything cuz i ate too much this weekend

96kg

natediesel
06-15-2009, 04:43 AM
Monday

10min bike pre and post wo

Squat
65 5x5

GM
50 5x5

96.8kg...

I actually see the body I want under there, I just need to lose 10lbs of fat and gain 5 of muscle...

natediesel
06-16-2009, 03:27 AM
Tuesday

5min bike pre and post wo

Bench
60 2x8
70 2x5
80 1x3

BB Rows
55 2x8
60 2x5
62.5 1x3

Cable Flyes
40s 3x10

96.4kg

natediesel
06-18-2009, 12:20 AM
Thursday

5min bike pre and post wo

DL
60 1x8
70 1x6
75 2x5
85 1x4

SCs
40 5x5

Rope Tris
45 3x8

DB Sidebends
25 5x7

96.6 forgot my shoes, lifted barefoot. I like barefoot pulling...

I can honestly say that I ate over 20,000 calories in the last 4 days to maintain this body weight. Puts a hurting on my budget cuz I don't like eating cheap stuff much haha.

natediesel
06-19-2009, 12:14 AM
Friday

15min run

15min bike

96.2kg

natediesel
06-19-2009, 08:00 PM
Saturday

5min run 5min bike pre and post wo

Incline Bench
50 2x8
65 1x6
75 2x3

Pullups
4x10
+10 2x8

96.8kg

Dingus
06-21-2009, 08:33 PM
The weights you are listing are they in lbs or kilograms? Just wondering, also how do you like living in Korea and where are you from?

natediesel
06-21-2009, 08:40 PM
ding, all the weights are in kg. I'm not strong but at least I can bench more than 80lbs. Hehe. I'm from the States, moved up and down the east coast when I was there.

I've been living here for years so I like it fine... might be about time to go home but I need a job there, in the US. I'd recommend to just about anybody to live awhile in another country, gives you a whole new perspective on tons of stuff.

Monday

5min hiit bike pre and post wo

Squat
65 1x6
70 2x5
75 2x4

GM
50 1x6
55 2x5
60 2x4

96.8kg forgot my shoes again...

Dingus
06-21-2009, 10:48 PM
Your numbers are fine dude keep at it!

natediesel
06-23-2009, 12:39 AM
Tuesday

10min run pre 10min run and 10min hiit bike post wo

Bench
72.5 5x5

BB Rows
62.5 5x5

DB Bench
20s 3x10

DB Rows
20 3x8

96.2 remembered to bring my shoes.

Nice wo, felt like the kind of workout I was doin 2 years ago before my knee got worse / I started eating too much crap / could actually bench my bw for reps. :bang:

natediesel
06-24-2009, 02:21 AM
I should set regular goals like I did before, accomplish them and move on to the next one.

Goal #1 Bench my BW 10x. Hopefully this means benching 95kg 10x. We'll see.
:indian:

natediesel
06-25-2009, 02:00 AM
Thursday

5min bike pre and post

Going to try Westwide for a while from that dude Adam's journal.
http://www.wannabebig.com/training/powerlifting-and-functional-strength-for-athletics/powerlifting-westside-style/

Speed Squat

Squat
60 7 sets of 3

DL
60 6 sets of 1

Front Squats

Decline Situps
3x10 with hold

DB Sides
20s 3x10

97kg

Drank last night, I can count on one hand the amount of times this year I've been drunk so that can't be the thing that's holding me back too much...

Dingus
06-25-2009, 11:33 AM
Thursday

5min bike pre and post

Going to try Westwide for a while from that dude Adam's journal.
http://www.wannabebig.com/training/powerlifting-and-functional-strength-for-athletics/powerlifting-westside-style/

Speed Squat

Squat
60 7 sets of 3

DL
60 6 sets of 1

Front Squats

Decline Situps
3x10 with hold

DB Sides
20s 3x10

97kg

Drank last night, I can count on one hand the amount of times this year I've been drunk so that can't be the thing that's holding me back too much...

Booze is highly anabolic!!! Good luck with Westside its a lot of work but pretty fun.

natediesel
06-26-2009, 11:34 AM
Friday

Incline
Worked up to 80 2x2

SCs
45 4x6

Pullups
+15 2x6
+10 2x6

Lat Raises
8s 3x8

Bench
70 3x5 Little rough after ME Incline and heavy triceps. Rude welcoming to westside I guess haha.

97.2kg...

natediesel
06-27-2009, 08:47 PM
My knee was really swollen after the wo Friday and again on Saturday. Swelling down a bit today, just been icing and resting it.

I'm not sure whether to lift on Monday... it's a leg day... but the docs I see here always say just to get back at rehab after I get the swelling under control again.

I ate like a ****** yesterday, today had a protein shake for breakfast, milk brownies and a granola bar for a snack, and now cheese and ham for lunch.

:boring: Hate resting my knee, nothing to do but read and watch tv.

natediesel
06-29-2009, 04:00 AM
Monday
5min hiit bike pre and post wo

DL
85 1x5
90 2x4
100 1x3

GM
40 5x8

Standing Abs
50 3x8

DB Sides
20s 2x10
25s 2x8

98kg.........

This program seems pretty heavy on abs which is fine for me... core needs work. I never thought about it but it makes perfect sense to do Standing Abs since it's like the opposite of GMs.

Felt great to pull that much again but last time I did it I was like 93kg. =/

Anyways I'm guessing I could get 120 for a few but I should get my knee in general and my squats in specific in line to handle higher weight before I go crazy pulling...

But overall happy with this session.

Oh and the knee didn't swell up after this at all but I'm icing it now anyways.

natediesel
07-02-2009, 11:45 PM
Speed Bench Day
Friday

CG Bench
8 sets of 3 reps 60kg

DB Incline
20s 3x8

Rope Tri PDs
45 3x8

BB Rows
50 3x6

Front Raises
8s 3x8

98kg

I was busy and knee swelled up bad so ya. A weekend of sitting on my ass ahead... :bang:

natediesel
07-03-2009, 07:10 PM
Saturday

I couldn't stay away from the gym but tried to go as easy on my knee as possible.

GM
50 5x6

DB Side Bends
25 4x8

Standing Abs
55 3x8

98kg

natediesel
07-06-2009, 03:36 AM
ME Bench

Monday

Incline
50 1x5
70 2x4
82.5 1x2

Cable PDown
50 3x8

Pullups
+10kg 4x7

Lat Raises
10s 3x8

DB BP
25s 3x6

97.5kg

natediesel
07-08-2009, 01:20 AM
Wednesday

ME Legs

SLDL
worked up to...
80 2x4
90 1x3
100 single. not really a max cuz of knee. anyways.

GM
42.5 5x8

St.Abs
60 4x8

DB Side Bends
25s 3x9

5min bike pre and post

97.5kg bw. I look fat.

natediesel
07-09-2009, 03:16 AM
Thursday
Speed Bench Day

CGBP
62.5 8x3 72.5 2x2

DB Incline
25s 3x5

Rope Tricep PD
50 3x8

BB Rows
52.5 4x6

Front Raises
10s 3x8

5min bike pre and post wo

97.5kg

Ate a whole large pizza for lunch and my evening class was canceled so I made myself get this wo in. Glad I did, felt great.

natediesel
07-10-2009, 06:50 PM
Speed Squat Day

Saturday

Squat
50 7x3

SLDL
70 6x2

BB Calf Raises
70 3x10

Decline Situps 3rd bar
3x12 paused rough

DB Sides
20s 3x10

5min bike pre and post

98kg

Ate another large pizza last night. wtf.
Lighter on squat for teh kn33. As in the past I get quick gains when I'm serious about pulling...

natediesel
07-11-2009, 09:02 PM
Sunday

ME Bench

Bench
60x5 70x4 80x3 85x4
Noone to spot me so yea...

Cable Pressdown
55 3x9

Lat Pulldowns
85x8 95x7 105x5(2 sets)

Side Lat Raises
12s 3x8

DB Seated Mil Press
18s 3x8

97.9kg

5min bike pre and post

natediesel
07-13-2009, 09:36 PM
Tuesday

ME Legs

SLDL
82.5 2x5
92.5 1x4
102.5 1x2

Squat
60 5x8

Standing Abs (Stabs)
65 4x8

DB Sides
25s 3x11

5min bike pre and post

98.2kg but I think I sweated off like 2kilos cuz it was so humid out... the gym windows were all wide open, rain was pouring in, and the owner turned the AC on too. Wow.

natediesel
07-15-2009, 01:38 AM
Speed Bench
Wednesday

CGBP
65 8x3
75 2x2

DB Incline
25s 3x6

Rope Tricep PD
55 3x8

DB Rows
20 4x7

Front Raise
8s 3x10

Want to do dips next time instead of rope PDs...

98.2kg

natediesel
07-17-2009, 07:13 PM
Saturday
Speed Legs

Leg Ext (knee rehab)
30 3x7 40x5

SLDL
72.5 6x2

BB Calf Raises
72.5 3x12

Plate Situps
20 3x12

DB Sides
20 3x12

98kg in sandals. As my strength increases I'd like to eat a bit less and see if I can get under 95. I would consider my diet very poor and strength not where it should be so I think I can lose some weight here... like I did 2 years ago.

natediesel
07-20-2009, 04:24 AM
Monday
ME Bench

Bench
62.5x5 72.5x4 82.5x3 87.5x3

Cable Pressdowns
60 3x8

BW Pullups
4x10

Lat Raises
17s 3x4

Incline Bench
65 3x5

98kg

natediesel
07-20-2009, 09:51 PM
Tuesday
Max Legs

SLDL
85 2x6
95x5
105x2

Squat
65 5x9

Stabs
70 4x6

DB Side
25s 3x12

5min bike pre and post

97.5kg but I had nothing to eat last night after 7pm except a bottle of beer so...

natediesel
07-22-2009, 11:56 PM
Thursday
Speed Bench

CG Incline BP
60 8x3 70 2x2

DB Bench
25s 3x7

BW Dips
3x10

DB Rows
20 4x8

Front Raises
9s 3x8

5min bike pre and post

97.5kg

Eating a yummy omelet.

natediesel
07-24-2009, 09:27 PM
Saturday
Speed Legs

Squat
55 7x3

DL
60 6x2

Calf Raises
75 3x8

Leg Ext... light and not locked out :P
30 3x9

Plate Sups
20 3x15

Decline Situps
3x10

5min run pre 5min bike post

98.5kg stupid pasta from Costco.

natediesel
07-27-2009, 02:34 AM
Monday ME Bench

Bench
65x5 75x4 85x3 90x3
Hit a wall... low calories yesterday and today.

Cable PD
65 3x8

Pullups +5kg
4x8

Lat Raises
15s 3x8

DB Incline
25s 3x7

98.2kg

natediesel
07-29-2009, 03:51 AM
Wednesday Heavy Legs

Squat
60x9 80 2x7

SLDL
60x9 80 2x7

Stabs
70 4x7

DB Side form
20 3x8

20min bike

Time to lose weight. Started fitday. On my 4th day of eating well. Haha.
97.8kg

natediesel
07-29-2009, 09:30 PM
Thursday DE Bench

Bench
67.5 8x3 77.5 2x2

Inc DB Press
25s 3x7

Dips
3x12

BB Rows
55 4x7

Front Raises
10s 3x9

98.2kg

5min run pre 15min bike post

98.2kg

Great wo after a subpar ME Bench day earlier this week.

natediesel
07-31-2009, 09:37 PM
Saturday DE Legs

SLDL
60 7x3

BB Lunge
40 3x6

Rack Pull
70 4x8

Plate Sups
20 3x17

Leg Raises
3x10

5min run pre 35min bike post

98.4kg pre 97.8kg post wo haha.

Knee is not swollen and I want to keep it that way.

natediesel
08-03-2009, 02:51 AM
Monday ME Bench Day

Bench
65 2x6
75x5
85 2x4

Cable PD
70 3x6

Pullups +10kg
3x7

Lat Raises
15s 3x8

DB Inc Press
25s 3x8

99.2kg

5min run pre 25min bike post

natediesel
08-04-2009, 03:52 AM
Tuesday ME Legs
Squat
75x8
85x6
95 2x5

SLDL
70 4x8

Stabs
70 4x8

DB Side Bends Obliques
20 3x9

99.2 pre wo 98.0 post wo haha

5min run pre 30min bike post

natediesel
08-05-2009, 09:28 PM
Thursday
DE Bench

Bench
70 8x3 80 2x2

DB Inc Bench
25s 3x8

Dips
2x15

BB Rows
57.5 3x8 rough...

Front Raises
9x 3x9

99.2kg

5min run pre 20min bike post wo

natediesel
08-07-2009, 10:26 PM
Saturday
Last day before my gym membership runs out so...

Squat
80 5x5

SLDL
70 3x8

DB BP
25s
3x9

Lat PD
95 3x8

Calf Raise
60 3x8

98.8kg

7min run pre 13min bike post wo
Did 50min cardio yesterday.
Taking a week or so off.

natediesel
08-20-2009, 03:30 AM
Renewed my membership, got a discount..

Just to get back into it...
CGBP
DL
Squat
all 60kg 3x8

BW Pullups 3x8

10min bike pre and post wo

98kg bw

natediesel
08-21-2009, 07:02 AM
Thinkin about doin 5x5 again for a while so...

Bench
75 5x5

BB Rows
60 5x4

Inc DB Press
20s 3x9

DB Row
17 3x8

Machine Flyes
35 3x8

5min bike pre and post wo

98.2kg

natediesel
08-21-2009, 09:25 PM
Ab Day
20kg plate 3x12

DB Side Bends
25 3x8

Decline Sups
3x8

5min run and 10min bike post wo

98kg bw

natediesel
08-22-2009, 08:04 PM
Squat
85 5x5

SLDL
65 3x8

Dips
bw 2x12

Pups
bw 3x8

Lat Raises
10s 3x8

5min run pre and 5min bike post wo

99kg bw rawr

natediesel
08-25-2009, 12:55 AM
I'll do the Starr 5x5 for 9 weeks or until I stop getting stronger.

Squat 5x5
40kg +10 each set

Bench 5x5
35 +10 each set

BB Row 5x5
30 37.5 42.5 50 52.5

Plate Situps
15kg 3x15

5min run pre 10min bike post wo

bw 100kg.....

natediesel
08-27-2009, 03:53 AM
Week 1 Day 2 of Starr 5x5
Squat 4x5
40 50 60 60

Inc BP 4x5
40 50 60 65

DL 4x5
50 60 70 80

Hanging Leg Raises
3x5

Decline Sups
3x8

6min run pre 7min run and 10min bike post wo

99.5kg

natediesel
08-28-2009, 11:05 PM
Week 1 Day 3
Squat
4x5 40 50 60 72.5
1x3 85 1x8 65

Bench
4x5 35 45 55 65
1x3 75 1x8 55

BB Row
5x5 27 35 42 50
1x3 60 1x8 42.5

bw dips
3x12

db curls
12s 3x8

Cable Tricep PD
70 3x7

5min bike pre

natediesel
09-01-2009, 12:42 AM
Week 2 Day 1
Squat 5x5
42 42 65 75 87

Bench 5x5
40 50 57 67 77

Row 5x5
30 37 42 50 57

5min bike pre and post

bw 98.7kg

knee swollen

natediesel
09-03-2009, 02:10 AM
Squat 5 reps per
52 52 67 67

Incline Bench 5 reps per set of
42 50 60 67

SLDL 5 reps per of
52 62 72 82

Hanging Leg Raises
3x7

Decline Sups
3x10

bw 100kg

5min bike pre and 10min bike post wo

natediesel
09-04-2009, 11:04 PM
Squat
x5 42 52 65 75
87x3 65x8

Bench
x5 40 50 57 67
77x3 57x8

Row
x5 30 37 42 50

57x3 42x8

DB BP
20s 3x8

DB Curls
13s 3x8

Cable Tri PD
70 3x8

5min bike pre and post wo

bw 100kg

natediesel
09-07-2009, 12:44 AM
Week 3 Day 1

5x5

Squat
45 55 67 77 87

Bench
40 50 60 70 77

Row
30 37 45 50 60

Plate Situps
15kg plate 3x12

Getting the last couple reps of 60kg for the row was a bit tough... didn't want to completely neglect my form to grind it out...

bw 100kg

5min bike pre 3min run post wo

natediesel
09-09-2009, 12:43 AM
BB Lunges
5 reps of 40 50 60 60

Incline Bench
5 reps of 42 52 60 70

SLDLx5
52 62 72 82

Hanging Leg Raises
3x8

5min pre and 10post wo bike

bw 99.8kg

kornmong
09-09-2009, 02:57 AM
I think an easy way to write down sets, weight and reps is like this

Example:

Deadlift

5 x 100kgs - 8, 8, 8, 7, 6

The 1st number is number of sets x the weight then dash, then in order of sets you put down the reps you did

and if you did different weights for different sets simply write it,

Deadlift:

1 x 100kgs - 10
1 x 120kgs - 8
1 x 130kgs - 6
1 x 140kgs - 3
1 x 150kgs - 1

hope thats helps, makes it easy to write too,

natediesel
09-10-2009, 10:28 PM
Squat
x5 45 55 67 77
90x3 67x8

Bench
x5 40 50 60 67
80x3 60x8

Row
x5 30 37 45 50
60x3 45x8

DB BP
25s 3x6

DB Curls
15s 3x6

Cable Tri PD
70 3x9

bike 5min pre 10min post wo

bw 99.5kg

3 weeks down, 6 weeks to go of (the first stage of?) the Starr program.

natediesel
09-13-2009, 11:30 PM
Week 4 Day 1
Squat
5x5
45 57 70 80 90

Bench
5x5
50 50 60 70 80

Row
5x5
30 37 45 52 60

Plate Situps
4x8 20kg plate

5min run pre 10min bike post wo

bw 100kg

natediesel
09-15-2009, 10:07 PM
BB Lunges 4x5
42 52 60 60

Incline BB Press 4x5
42 52 60 67

5min run pre 5min bike post wo

knee hurt after last of the lunges so I shut it down before DLs.

bw 99.3kg

natediesel
09-16-2009, 09:51 PM
DL 4x5
52 62 72 82
I'm a dumbass and shoulda been doing 52 65 75 85 according to the program. But then again my surgically repaired knee could be better so.

CR 3x10 62

Lat Raises 8s 3x9

Forearm work...

bw 100kg
5min bike pre and post wo

natediesel
09-17-2009, 10:50 PM
Squat 4x5
45 57 70 80
92x3 70x8

Bench 4x5
40 50 60 70
82x3 60x8

Row 4x5
30 40 45 52
62x3 45x8

DB BP
25s 3x7

DB Curls
15s 3x7

Cable Tri PDs
75 3x6

4min run pre and post wo

bw 100kg

Pretty happy with what I did in the gym this week, gotta be careful on those lunges. On track with the program...

In a month the program calls for me to bench 92kg 5 times, my goal is 10 reps... and I'm 8kgs over where I want to be but we'll see how things go. If the past is any indicator it gets harder for me to maintain body weight as I get stronger. I am a little older now but time will tell.

I was in the gym every day this week so we'll either do cardio tomorrow or take the whole weekend off...

natediesel
09-20-2009, 11:27 PM
Starr Week 5 Day 1

Squat 5x5
60 60 70 82 92

Bench 5x5
52 52 62 72 82

Row 5x5
30 40 47 55 62

Plate Situps 4x10
20kg plate

4min run pre and post wo

bw 99.5kg

natediesel
09-23-2009, 01:22 AM
BB Lunge
40x8
DB Lunge
10s 2x8

Incline Benchx5
50 55 62 72

DLx5
60 65 77 87

Lift a DB with your feet while seated, saw a pro bber do it here years ago.
10 3x8

4min run pre 10min bike post wo

bw 100kg

natediesel
09-25-2009, 04:32 AM
Squat 4x5
60 60 70 80
95x5 70x8

Bench 4x5
50 50 62 72
85x3 62x8

Rows 4x5
30 40 45 55
62x3 45x8


Cable Flyes
60 3x8

DB Curls
15s 3x8

Cable Tricep PD
75 3x7

4min run 4min run 10min bike post wo

bw 100kg

felt real good, i'm quite close to how strong i was like a year before knee surgery so that makes me feel better. except i'm like 15lbs heavier than then. :(