Nahuel 
"80 kilos and 9%BF"
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Archive for November, 2007
Wednesday, November 28th, 2007
Well, Thanksgiving and my vacation are behind now, and I will get back to my WO’s today. Last workout was Nov. 18th, 10 days ago, but I climbed a volcano on Monday, so it must count as a legs workout. Last WO was legs, back and biceps. I will do shoulders, chest and triceps today. I expect to add a good amount of weight on most exercises after the good active rest I had. I dropped about two pounds on the meanwhile, but I think those were mostly from my incipient gut.
Peace.
Posted in Training
Tuesday, November 20th, 2007
Twelve days before the deadline, I reached my short-term weight goal. Official weight in yesterday night was 143lbs. I’m really happy with that. I only need to add three more pounds to get to the 146lbs I was weighting in March, when I stopped working out and dieting altogether. However, I’m leaving on a vacation in two days, and i will not resume workouts until the 28th. So I will wait until coming back from my trip to set up new goals. I think it will be in the order of being 150 lbs by the end of the year. I’ve never been heavier than 146 lbs, and I’m starting to see a transformation on my body. I believe that at 150lbs I shoudln’t look skinny anymore. Slender, but not skinny. But let’s wait until I come back and see how it goes.
About pics and stats. I have been updating lifting stats and body weight every week (lifting stats probably with less regularity). I decided to take a progress pic every time I add 15 lbs, or every time I loose 5 lbs (on an intentional cut). I will update body measures every one month.
Peace
Posted in Training
Friday, November 16th, 2007
Well, yesterday I had the first real cardio session in a while. I started by jogging for 15 min. Then I did back extensions in roman chair (4 sets x 15,15,12,10, unweighted). Then, crunches in abs machine (the one that rotates the seat to the side, so you work the obliques). I did one set of 15 with 25 kilos -each side-, one set of 13 with 15 kilos, one of 12 with 10 kilos, and one of 20 with 5 kilos. I really felt the lower obliques working there, which is great. Then, back to the track for 10 more minutes and then stretching. 50 minutes total. I hope next time I will be able
to jog longer.
Posted in Training
Wednesday, November 14th, 2007
I’m pretty much just back from the gym. I added weight in every exercise, added sets in some exercises, and added two extra exercises. The pump was incredible, and when I came home and took my shirt off in front of the mirror I was surprised by my own image. Too bad my wife wasn’t here to see me. I wanted to shoot a new pic for my profile, but think my dear took the camera with her. It is probably better that way, as I promised myself to take pictures only when I gain 15 pounds or when I reach a goal.
By the way, I expect to reach my short-term weight goal (65kg/143 lbs) during this week, that is some 15 or 12 days before the deadline. That’s super cool, as I’ll be on a one week vacation for thanksgiving, where I know I’ll loose a couple of pounds at least.
Posted in Training
Tuesday, November 13th, 2007
Well, yesterday’s weight in was 141 lbs. As unimpressive as this may seem, I means that I need to pack 2 pounds until November 30th to reach my short term goal. I also think that I’ve slightly reduced my BF% on the meanwhile. I don’t know about you guys, but seing other guys that were where I am and that are well-muscled now, along with building a support network with guys that are on the same boat as I am gives me huge motivation. And those bodyspace progress charts are kind of addictive as well.
Posted in Training
Sunday, November 11th, 2007
Start Time: 12:00 AM
End Time: 12:00 AM
Duration: 00:00
Location: CU
Mood:
I had my third legs, back and biceps WO today. Added good weight in most exercises, except pullups and biceps curls. I was concerned about my lower back , so I was very cautious while adding weight in the warm-up sets on squats and deadlifts, and very strict in the form. I also found that stretching my hamstrings before helped a lot in keeping a good posture. I had no pain at all. However, a new issue arose in the second set of deadlifts: my legs and back were doing ok, perhaps good enough as to do some 9 reps in the second set, but my grip started to give up, and I had to stop at rep 7. I have to improve that stupid grip soon!
On a different note, I have to recognize that I didn’t do cardio at all in the last couple of weeks. Every time I plan to do it, something happens and I end up not doing it. My abs are supposed to be worked on cardio days, so they have been neglected as well. For that reason, I started to do abs at home, the idea is doing four different exercises, two sets each, including obliques. I also incorporated back extensions to it.
I am well motivated as the mirror started to show some progress. Weight in has been problematic due to my crappy scale, but also because I started to use shorts to workout, so when I use the scale at the gym there is at least one pound less than before. It may add some inaccuracy when comparing on a weekly basis, but it will be less significant when comparing over longer periods of time. I can’t wait until the end of December, when I plan to take a new picture that will replace the pathetic one I have as profile pic right now. The current one will then go to the comparison section, with a legend saying “NEVER AGAIN”.
Peace
Posted in Training
Tuesday, November 6th, 2007
Well, last night I went to failure in most sets. I was feeling so enthusiastic that in most exercises I added more weight than what I had planned. Biceps was the exception, but I added reps there. When doing deadlifts, however, I had a slight pull and a pain in my lower back (not quite in the backbone but more towards the side, though) at the 6th rep of my last set, which became more obvious at the next rep, then I stopped therer. It has been aching since last night, and so far I don’t know if that’s muscular or not. I was using quite a strict style, and I really hope is nothing related with a disc displacement or nerve pinching. I will wait a couple of days, maybe avoid squats and deadlifts for one or two workouts, and take it easy from there. If there is no improvement I will see a physician and get my backbone checked. I will do some low intensity cardio today, together with abs. I might also reconsider doing squats followed by deadlifts in the future.
Posted in Training
Saturday, November 3rd, 2007
I started to use the Workout tracker, so I will give only general comments about my workouts here.
Today I did my first serious shoulders-chest-triceps workout. I was feeling really good, so I added an exercise (two sets of rear delts on machine). I went to failure in some sets, and I’m in a good position for my next workout, as I have fine-tuned the weights I will use for each exercise. My strategy is reviewing the previous workout before leaving home. In that way I can see if I will use the same weights that the previous workout (in case that I didn’t reach the number of reps I’m aiming for), or if I will add some weight. The thing is to add either reps, weight or both, on every workout. And to go to failure on every set. Soon I will have data to start tracing charts, I’m really excited about it. I will enter every single workout for tracking lifting stats, but I will enter bodyweight every Monday, and body measures once a month.
Posted in Training
Saturday, November 3rd, 2007
I just don’t get it. I gained one kilo in my first week back to training. I gained one more kilo the two next days. Then I lost two kilos between Thursday and Friday. It is kind of frustrating. I will just eat even more and rest more. There’s still a chance that my home scale is not very accurate. I will check things out today at the gym scale.
On a different note, today is chest, shoulders, and tri’s. I was supposed to do it yesterday, but life popped up in my training schedule.
Posted in Training
Thursday, November 1st, 2007
Well, yesterday I started my new routine, and tried to get the closest possible to failure in every set. I still needed to figure out how much weight I can handle on each exercise, so I still didn’t go to failure in several sets. I know the first couple of weeks I will see a lot of improvement in the weights I lift. I expect to get back quite fast to the (modest) weights I was using by the beginning of this year. So here’s what I did yesterday.
Squats- 80×10, 85×8
Deadlifts 85×10, 95×10
Legs curl 70×10-8
Pullups -61×11-8-6
Row Machine 55×10-10
Front barbell shrugs 75×12
Standing Barbell curl 25×10-8-8
Posted in Training
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