Nahuel’s BodyBlog

Long time since the last post. In the meanwhile, I stopped working out for about 3 months, dropped about 12 pounds and lost quite a bit of strength. Now I’m again at my maximum weigth and also maxing in most lifts. Since I reached my goal of getting back to 154lbs of bodyweight (one week in advance!) it’s time to set up new goals. I know that it will be a bit harder from here, so I will be very happy if I can keep gaining about 1lb per week for the next 6 weeks. That should put me at 160 pounds by September 21st. I will keep my BF% below 14% (currently 13%), so when the time comes to cut I will have an easier job. Anyway, no cut intended until I’m at least 164 lbs. I will shoot some progress pics when I get to 156 in a couple of weeks (that is, 5 pounds more than my last progress pic).

Looking at the charts on my workout tracker, it seems that I started to plateau on the volume of my workouts. Still should have some margin, but in a couple of weeks I will probably need to drop poundage and start a new intensity cycle. I’m curious to see how it will affect my gains (hopefully not too much, right?). By then, I will start supplementation with creatine for the first time in my life, in the hope that it will compensate for the lower intensity of the workouts.

I’ve been back to the gym for one week now. First day was legs/triceps, and I managed to increase poundage in almost every lift. That surprised me. Second workout was chest/shoulders, and didn’t manage to do as much volume as the previous chest/shoulder workout. That didn’t surprise me. Third workout was back/biceps. I got to the gym at 7:25, just to learn that for a couple of weeks it changed its times, and was going to close at 8:00. I jogged to the gym, so I was sort of warmed-up. I just skipped the  abs work, did some back extensions, stretched and started the real part with DEADLIFTS. Loaded as much weight as the time before. First set, 15 reps (same as previous workout). Second set, 13 reps (vs. 11 reps the previous workout, sweet). I was sort of rushing to be able to do most of my workout. Third set, 6 reps and started to feel dizzy (previous workout did 9 reps on the third set). Dissapointing. Moved to bent over row, less weight than last workout, did 8 reps and was exhausted. Decided to move to something easier. Shrugs, less weight but more reps than before. Felt like I needed to rest for some 5 minutes. It was about 7:50… left the gym.

I have been feeling tired last few days, and I’m having trouble to get up in the morning even after 9 hours of sleep. I might be mildly sick, or maybe I just jumped back too fast into my routine after two weeks off. Whatever, I will try one more week, and if I make no progress, I’ll start a new cycle, dropping weights to about 75% of my max, and build up from there. I lost 2 pounds and re-gained 1, so I’m at 151 as today. Of course I didn’t meet my goal of 155 by March 15th, but already set up a new short term goal of 156lbs for  May 3rd.

Well, I’ve been continously overstressed for the last few days, and basically stopped eating and working out alltogether. Well, I’m actually eating something like 3 crappy meals a day, but you all know what I mean. I don’t even want to walk nearby a scale, as I know how bad this whole thing is hitting the progress I did in the last couple of months. I hope to be more relaxed in a few more days, but the month ahead looks pretty complicated.

Well, I’ve been continously overstressed for the last few days, and basically stopped eating and working out alltogether. Well, I’m actually eating something like 3 crappy meals a day, but you all know what I mean. I don’t even want to walk nearby a scale, as I know how bad this whole thing is hitting the progress I did in the last couple of months. I hope to be more relaxed in a few more days, but the month ahead looks pretty complicated.

…and I’m now the heaviest I have ever been. I couldn’t be happier. I feel like doing the happy dance. A few things happened since last entry: as stated then, I was attempting to moderate gains to 1lb each week, so I slightly reduced my calories intake. As a result, I ended up loosing 1 pound. I guess the teaching to take from it is that the difference between growing or loosing weight is too subtle for me, and it is very difficult to fine tune it. I can apparently gain weight while reducing my bf%, but that doesn’t mean I can train or diet for it. My point is, if I trim some fat while packing muscle it will be welcomed, but dieting to trim fat while gaining muscle is beyond my wisdom for now.

That said, I decided to go back to the diet and workout scheddule that allowed me to gain 2 pounds every week since december. After all, I still have my upper abs somewhat visible, and shouldn’t be too concerned about fat gain at this stage. Granted, I cannot conceive myself with a gut, but I can cope with a small pad over my lower abs. And I’m sure my abs dont’t show more just because… I don’t have much to show to begin with, so targeting the abs with good weights will enhance that too. Actually, I have noticed some improvement also on my obliques, so the mid-section seems to be responding quite well to the treatment I’ve been giving to it.

Well, it seems it is time for a new short-term goal now. I’ll go for 155lbs (70 kilos). I use the metric system, and in my mind, 70 kilos is my ticket out of skinnyland. Deadline is March 13th.

Now I have to go celebrate. Eating, of course.

Well, I know some people gains faster and for longer time. But I’m very happy with how things are going up to here. I lost some body fat during the first weeks, although I think I got some of it back the last week or so. That leaves me with around 14% BF. I’ll try to fine-tune my diet as to minimize fat gains from now on. The best is: I’m 1 pound and 3 weeks away from my short term goal of 145lbs. If I get to it by the end of the week, I’ll set up 147lbs as my goal for Feb. 21st. That is the most I’ve ever weighted, and only for a few days back in March ‘08. Once I get to 147 I’ll set up a new plan. Anyway, if I keep the BF% on check, I don’t think I’ll go into a cut until I’m at least 159lbs.

Jog (4.5 laps)Abs in crunches machine (35lbs×12/40×10)

Obliques in  crunches machine (30lbsx12)

Back extension on machine (50lbsx20)

Deadlift (105lbsx15/15)

Barbell shrugs (95lbsx 12/12)

Pullups (62lbsx15/15)

Shoulder press (15lbs×12/12)

Cable crossed front rises (2 plates x13/10)

Press (flat) (75lbsx10/10)

Dips (96lbsx15/13)

Standing Dumbell  curl (10lbsx15/15lbsx11)

Well, I’m 140lbs as today, that is 8 pounds gained since Dec.12. Although I haven’t check my BF%, I believe I keept it the same (around 14% maybe?). I gained those 8 pounds with some bodyweight excercises (lounges, pushups, abs…) and pretty much no weight training, as I’ve got back to the gym less than a week ago and had only 2 whole-body workouts of moderate intensity. I’m having one more whole body workout and then I’ll move to a 3-days split, which should result in renewed growing stimulus. I’m setting my new short term goal in 145lbs for Feb. 22nd. That is one pound every week for five weeks.

Today I had my first gym workout in months. I did a whole body routine, with light to moderate weights, no getting to failure at all. I had to fight the temptation of loading more weight and going to failure, but I know better and I don’t want to be immovilized one week with newbie DOMS. I will keep this for 3 workouts and then move to a more hardcore style in a two-days split.
Jog (3 laps)

Abs in crunches machine (25lbsx10, 35×10)

Obliques in  crunches machine (25lbsx12)

Back extension on machine (30lbsx15)

Deadlift (65lbsx15/85×15)

Barbell shrugs (85lbsx 12/12)

Pullups (45lbsx15/15)

Shoulder press (12lbsx15, 15×12)

Cable crossed front rises (2 plates x12)

Press (flat) (65lbsx12/12)

Dips (88lbsx10/12)

Standing Dumbell  curl (10lbsx10/10)

I’ve got a mild pump… it feels good.

I’ve been looking at my last "progress" pic. I need to do something about my lack of traps and delts. Badly.