Nahuel’s BodyBlog

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.

Well, I didn’t get to those 140 lbs on January 10, but I trust I will be there on Jan. I gained 6 pounds just by eating more and doing bodyweight exercises. I’ll be back in the gym tonight, and I’m excited about it. I plan to do a whole body workout, not too heavy, focusing on basic, compound movements. Three workouts like that and then I’ll move to a two-day split.