NateDiesel's Journal.

[natediesel]

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]

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]

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]

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]

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]

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,

[natediesel]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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.