The Transformation, Dec. 14th 2003-Mar. 13th 2004

[NatPLchaMP315]

I'm going to start a journal tracking my progress for the next 13 weeks. It will have what I ate throughout the day and what I did for exercise (weights,cardio ect.).

My starting physical/performance stats are as follows:

Weight-166
BF-15-16%? ill find out soon
Arms-14.5"
Legs-(8" up from knee) 24" (don't laugh no previous leg training)
Chest-40.5"
Shoulders-47"
Forearms-11.5"
Calves-15" (don't laugh no previous leg training)
Waist-34.5"
Neck-15.75"
Bench-237
Squat-230 (going as far down as I can)
DL-330
Powerclean-125


My goals are as follows:

Weight-148-153
BF-8-10%
Arms-no lower then 14", I would like to only lose a 1/4-1/2 on everything.
Chest-40"
Shoulders-46.5"
Forearms-11.5"
Calves-15"
Waist-30-31"
Neck-Same
Legs-24"
Bench-210-230
Squat-270-285 (going as far down as I can)
DL-365-385
Powerclean-145-155


I think that these goals are achievable because:

-I have no previous leg training and I am looking to actually gain on my legs and calves.
-My diet is tight, and so is my training which is geared towards me.
-I have a real good feeling about this routine.



Today 12/14/03 was my first day, I am going to ease myself into the diet and I will be eating exactly what I am supposed to be by Wednesday.

No exercise today,

Diet:

Wake up at 12

3 eggs
1 slice of bread
1 cup of milk

snack

15 crackers and a granola bar

lunch

a roll
can of tuna
apple
banana
1/2 scoop of whey

dinner

1 can of tuna
a cup of veggies
a cup of beans
1 tbs of peanut butter
chicken

snack

small cup of ice cream and 3-4 chips
1/2 scoop of whey

b4 bed

1 scoop of whey

protien came to about 160g's

[Fullback_45]

Good **** man! Diet looks solid, and your measurements, lifts are not bad at all. Real nice stuff! Look forward to seeing some nice progress...........

[John Promise]

Damn, your measurements look almost exactly like mine.

Going into winter though, why do you want to cut? At 166, the high BF isn't too bad.

Anyway, good luck.

[NatPLchaMP315]

Im not exactly cutting. Im "dropping weight classes" lol

Im doing my 10RM for squats and deadlifts today. Ill post back later

[NatPLchaMP315]

Today 12/15

woke up @10:24

had some pancakes

waited about an hour then i went to max out on my 10rm for squat and dead.

i got 195x10atg for squats (my ass hit calves every rep)
and 225x10 (i think i could have done 235)

then i had some lunch:

can of tuna
a roll
granola bar
apple and banana

thats all i have done today but what i have in store for the rest of the day is:

15 crackers
some abb work
maybe cardio
2 scoops of whey (split up)

dinner:
can o tuna
a cup each of beans and veggies
mayeb i will havesome pasta, chicken or something (my moms getting mad that im not eating what shes makin lol)

for snacks ill have

1 tbs of pb

ill b in bed by 930 thats after i do my fullbody stretch and i work on my arch (bridges and form)

[NatPLchaMP315]

i had an awesome day today, i only got 4 hours of sleep though


i followed my diet perfect today, and after school i had a tuna sandwhich which was in a baggy and people were looking at me weird lol


in the gym i was on fire:

bench 10rm

175x10 broke previous pr of 170x10 (i had 12-13 in me)
185x10 beat all pr's

next week is when the hard work starts cause thats when my lifting routine starts.

[BigKazWSM747]

great workout! keep up the good work! :cool:

[BPP]

Originally posted by NatPLchaMP315
i had an awesome day today, i only got 4 hours of sleep though


i followed my diet perfect today, and after school i had a tuna sandwhich which was in a baggy and people were looking at me weird lol


in the gym i was on fire:

bench 10rm

175x10 broke previous pr of 170x10 (i had 12-13 in me)
185x10 beat all pr's

next week is when the hard work starts cause thats when my lifting routine starts.

hell yeah bro
congrats on the diet and training
aim for at LEAST a PR a week :)..i try for a PR almost any training session

keep it up
im lookin forward to followin ur progress!!

[NatPLchaMP315]

thanks guys, for the past few days iv been sick and slipped on my diet. today im gettin back in check and im glad i have the next 16 days off from school so i can get used to dieting hard.

today im just doing 3 work sets.



BW bench for as many reps
as many chins as i can do
and maxing on powercleans (i just started them)

[NatPLchaMP315]

i havnt replied in a while i weigh about -165


yesturday i started my routine

chest

half benches:
180x8
180x8
180x8

full bench:
140x8
140x8
140x8 (i went super slow sicne it was so light and i felt the burn like crazy)

incline (my first time with these i love them):
105x8
105x8
105x8


i called it a day after i repped out on pushups

i hit back/abbs today oh and my diet is completely in check.


Deadlifts
190x12
190x12
190x12
190x12

Bent R.
75x12
75x12
75x12

Seated R.
55x12
55x12
55x12

PullD
55x12
55x12
55x12

Weight C.
55x12
55x12


i went super slow on all reps and really felt it, i went lighter cause its only the first week of 10 not including the 1st and the last 2 weeks
later on im going to jog a mile then walk 4 miles

[NatPLchaMP315]

havnt posted in a while:


12/23

i didnt have time to job the mile and walk 4 so i did HIIT for 15 minutes.


i had to do this inside cause my parents wouldnt let me go out and run in the dark:

30 jumping jacks
sprint in place for as long as i could
for failure

then repeat
for cardio


12/24


i never trained shoulders before. I felt that bench was hittin them fine but im starting to train them today i did shoulders/traps

dumbell press
3 sets of 12 with the 35's

military press
3 sets of 12 with the bar lol

front raises
3 sets of 12 with 15

side raises
3 sets of 12 with 15

rear delt raises
3 sets of 12 with 10

shrugs
5 sets of 12 with 205

upright rows
4 sets of 12 with 55


12/25


Today i cheated a little on my diet but thats alright. I was supposed to hit bis/tris but i was taking too long with tris so i took off bis.

for each rep i would hold it for a second at the top and bottom of each movement, then i would go super slow.
i did this:

Half Benches:
185x12
185x12
185x12

Close Grips:
120x12
120x12
120x12
120x12

Pushdowns:
(these were so light it was rediculous)
40x12
40x12
40x12
40x12

Skull Crushers:
40x12, i was suposed to do 3 sets but my elbow was bothering me so i called it a day.


This workout kicked hte **** out of my tricepts and i pumped my arms up to 15.5", i think that if i supersetted with bis after my tricept movements i coulda broke 16"


Good day


12/26


Today was bis/forearms:

Dumbell Hammers
35x5
35x4
35x5

Supinating Dumbell Curls
35x5
35x5
35x4

Ez-Curls
40x12
40x12
40x12
40x12
40x12

Forearm curls palms up
40x12
40x12
40x12
40x12
40x10

forarm curls palms up
13x12
13x12
13x12
13x12
13x12

dumbell holds
35xF

idk how long i held it but it was a while

weighted crunches

25x15
25x12

i got a huge pump


i cant type to well cause my forearms are so pumpd


i took off from leg training cause my hip/ hip flexor was killing me thats a long story though.

[BPP]

heal up the flexors bro

workouts look good...your arms are gonna grow like weeds man the way you work em!!

keep it up :)

[Fullback_45]

Workouts are looking sweet! You have some pretty strong indurance. Strong as in heavy weights and high reps in my opinion. Your going to progress very well bro! Keep it up.

[NatPLchaMP315]

thanks guys, im ****in dead


this is my first time bodybuilding, so im going pretty light since its the first week of a 10 week routine. And im doing reps of 12 for everything cause im cutting and want to be as defined as possible.

[AceRx]

Have any pics dude?

[NatPLchaMP315]

this one is from the begining of august


i weighed 160, but i put alot of size on since then (13)

[NatPLchaMP315]

when i get all my pictures developed ill post em

[NatPLchaMP315]

today im just going to do a ****load of cardio and watch what i eat, i was supposed to do quads/hams yesturday but my hip wasnt up to it and i still feel it today.so im taking the off from legs

[NatPLchaMP315]

I got a 2 new goals and they are the main reason I am cutting.

1-Look good without a shirt.
2-Look good with a wifebeater on.

lol

[Fullback_45]

Try not to widdle away bro! Try and lose the weight slowly. Besides in all your pictures ive ever seen you'r nevero n the fat side hehe. Your going to be ripped bro!

[AJ010]

You're crazy dude, keep it up!

BTW, why did you say for bench goals 210-230, when you bench 237(im guessing these are raw numbers)? Is it the loss of bodyweight? If so, i REALLY think you'll be over 250 raw bench before you know it even if you do lose the weight.

[NatPLchaMP315]

i decided im going to do legs just no compound movements so this is what i did:

Leg extentions-
the bar thing x12
25x12 superset to 25x12 on leg curls
25x12 superset to 25x12 on leg curls
35x12 superset to 35x12 on leg curls
45x12 superset to 45x12 on leg curls


leg extensions (drop sets) i was going light so i decided to do something crazy

70 down to 67.5 down to 65 down to 62.5 down to 60 down to 57.5 down to 55 down to 55 down to 52.5 down to 50 down to
47.5 down to 45 down to 40 down to 35 down to 30 down to 25
all for 12 reps really slow


leg curls

4 sets of 12 with 25lbs

-------------------------------------------------------------------------Fullback45, thanks bro im going slow with the weight loss a pound a week or a lil more. im shooting for 1.5 a week.


unlimitedhoops,thanks lol yea i lowered the numbers cause im most likely going to lose some weight on my bench. If i coudl get 250 at the end of this that would be awesome, im going to bulk back up to 165 but ill be lean and then i should be looking at 260-270 in the begining of may.

[NatPLchaMP315]

im not going to do cardio everyday like i have planned. Im going to start it everyday on the 6th week of my routine, but before that im just going to do light cardio cause the weight loss is coming fine right now.

[NatPLchaMP315]

12/28:

i woke up at 2

i dont think im going to do much of anything related to lifting today.


DAY OFF!


feel great, my nutrition wasnt that great today. i wasnt hungry at all but i did cheat.


i didnt eat alot im pissed at myself:

breakfast/lunch w.e u wanna call it i ate @ 230 tho
4 eggs
2 slice of cheese
2 slice of ham
2 scoops of whey


dinner
6 pieces of chicken
1 scoop of whey

snack almost a whole bag of sun chips




atleast i kept the protien high


think the reason im having such a hard time keeping this diet is cause i never have followed a diet i just ate pretty clean and had my fair share of junk.
______________________________________________

12/29

today was chest/calves but i didnt do calves: (i hate the first few weeks of routines the weights are so freakin light)

incline
110x12
110x12
110x12

bench
140x12
140x12
140x12

dumbell bench
35x12
35x12

by my last set my elbow was ****ing killing me.

i was supposed to do this for chest/calves also but i stopped:

incline dumbell bench
35x12
35x12

flies
35x12
35x12

calve raises
210x12
210x12
210x12
210x12
210x12

hops
45x12
45x12
45x12
45x12
45x12




i took off from calves today cause i didnt want to put any pressure going down onto my hip. I woke up this morning and my hip was hurting really bad.im going to the orthopedic soon


-Weight:163



im probably going to do some walking since its such a nice day out.


later guys

[NatPLchaMP315]

Hey guys i made a big decision today. Im not going to drop anymore weight and im going to maintain, or be on a slight calory deficit(SP).


heres what i did today i couldnt resist going heavy.

Rack Pulls:
135x3
225x2
315x5
365x1
365x2
365x1
225x3 speed dl
225x3 speed dl
225x12 speed dl


Bent Rows:
135x5
135x5


then i stopped cause i had to watch my brother.



Powerlifting starts soon!

________________________________________________
im going to finish this week up and then start this below.


heres the split im going to do for 10 weeks:(all low reps)

Monday
Squats
Box Squats
Speed DL's
SLDL's
Bent Rows
Seated Rows
Pulldowns
D.Curls
EZ-Curls


Tuesday
Bench
D.Bench
Pushdowns
SKull Crushers
Dumbell Press
Side Raises
Weight C


Thursday
DL's
Rack Pulls
Speed Sq'S
SLDL's
Bent Rows
Seated Rows
Pulldowns
D.Curls
EZ-Curls


Saturday
Pause Bench
Work up to
Single
Boards
1BD
2BD
3BD
Lockouts
Pushdowns
Rear Delts
Weight C



i cant wait!

[Fullback_45]

Now thats what im talking about!!!!! Can't wait to see you go heavy bro. Kick some major iron ass bro!

[NatPLchaMP315]

thanks man, ill be training at about 168


heres the diet ill follow

How does this diet look:

4 eggs
breakfast 1 cup of milk
630 1 slice of bread
1 cup of raisin bran


snack 1 banana
9


Turkey
lunch 1 roll
11 1 apple


3 serving crackers
pre workout 1/2 scoop of whey
245 1/2 cup of milk


1/2 scoop of whey
post workout 1/2 cup of milk


1 can of tuna
dinner 1/4 cup of brown rice
1/2 cup of beans


snack 730 1 can of tuna


b4 bed 1 scoop of whey
10





with dinner ill also be eating what my mom makes lol


it comes to about 1980 calories






im doing 2 prep workouts,one tom. and the other on saturday then the routine starts on monday.

[NatPLchaMP315]

b4 workout:

Today i have to workout

theres not much going on in my life but the things that are, arent going good and its really effecting me. Last night i got no sleep at all i havnt slept since yesturday


well see how my workout goes


ill post it up later


peace

Notes to self:

1-i feel like ****
2-i look like ****
3-i have so much rage right now
4-i better have a good ****ing workout



after workout:

i went off in the gym today


you know how on ivanko bars theres a little bit of spring in them and they flex a little bit


with all my movements today that happened at the top of them.


deadlifts conventional
45x3
135x3
135x3
225x1
265x2
265x2
265x2

rack pulls knee high conventional style
400x2
400x2
400x2

speed squats sinking those ****ers, i use a pretty close stance cause if i go wide it hurts my hips for some reason and i cant break paralell (SP)
135x3
135x3
135x3
135x3
135x3

these were nice and explosive

SLDL's conventional
200x4
200x4
200x4
i really felt these in my hams

bent over rows close grip
85x8
85x8




i was supposed to do more today, but i used up about all the energy that i have lol, and my routine wasnt written down correctly and i have to put everything in the correct order so i dont have to move **** around a million times per workout

music:vision quest soundtrack and some metallica

i had a good day today surpisingly, but im getting ancious because this is only a partcial week and im only training 2 days of the week, and the weights are potheticly light


i cant wait till week 10!

later




i feel like ****...


im so stressed out/worried

[NatPLchaMP315]

i look like a pirate when i workout.

[NatPLchaMP315]

i had an awesome workout for my first time back to pling. I had some fun too.

warmups
bench:
45x10
135x5
185x1

2 second pause bench, i had my dad judge me since hes a usapl judge and he said my lifts were fine
200x1
200x1

1 boards
225x1
225x1
225x1

2 boards
240x2
240x2

frantz shirt, canvas very old and wasnt even my size
250xM
250xM
it was so loose i could do a pushup in it, i got no spring out of it at all oh well it was pretty funny.

3 boards
250x2

5" lockouts
285x2
285x2

weighted crunches
35x8
35x8

pushdowns/rear delt raises
50x8 supersetted with rear delt raises 5x12
50x8 supersetted with rear delt raises 5x12
50x8 supersetted with rear delt raises 5x12

wrist curls palms up
30x20
30x20 suppersetted with dumbell holds 35xF
30x20 suppersetted with dumbell holds 35xF
30x20

wrist curls palms down
13x20
13x20
13x20
13x20 suppersetted with dumbell holds 35xF

Music:alot of different things, 3 doors down/metallica/iron maiden/ozzy/linkin park

Notes:

Had a good day very good for first day back. On all of my movements they were very strong, but i injured my neck a few months ago and i think i have nerve damage cause ever since then my right arm lags behind the left one and its a pain in the ass. It took a little longer then my liking (almost 2 hours) but i was taking 5-7 minutes breaks between sets except for the auxillary exercises (45 seconds) and i was ****ing around alot so i only actually lifted for about an hour and a half ill work on it though. Once i start going heavy i get really serious and my workouts will have no ****ing around in them.


Post Workout:2 scoops of whey in a cup and a half of milk

BW:168, id like to train between 168-172 and then when it comes max/meet time ill drop down to 165.25 (just dehydrate)




later guys :rockon:

[NatPLchaMP315]

had a good workout today


(weight/reps/sets)
Monday
Squats
45x5
135x3x2
185x1
210x2x2 knee wraps
210x1x2 knee wraps

Box Squats
185x3x3 knee wraps

Pause Squats.
165x1x6

Speed DL's off of a 45
135x3x5

SLDL's
210x4x3

Bent Rows
95x8x2

Shrugs
225x4x4

Good Mornin
45x5x2

Pulldowns
45x8 suppersetted with seated rows 45x8 suppersetted with dumbell curels 35x6
rest
45x8 suppersetted with seated rows 45x8 suppersetted with dumbell curels 35x6

EZ-Curls
55x5x3


had a good day, im sick i either have pnemonia or RSV idk yet.

i never wrapped my knees before but it felt good, is that still considered raw? and will i still make the same gains?


overall it was a good day

peace

[NatPLchaMP315]

im supposed to workout today but i cant im too sick, and i stayed home from school and my parents rule is that if i dont go to school i cant lift that day.


so ill hit the workout tommorrow this is what im supposed to do:

(weight/reps/sets)
Bench
195x6x6

Half Benches
230x5x3

D.Bench
55x6x4

Pushdowns
50x8x3

SKull Crushers
50x8x3

Dumbell Press
35x6x3

Side Raises
15x8x4

Weighted Crunches
55x8x4

Calves raises
155x40x4

Palms Up
45x20x4

Palms Down
15x20x4

Dumbell H.
55xFx4




later

[NatPLchaMP315]

felt like **** today i didnt do muhc



bench
195x4
195x6
195x2
195x1
195x2

half benches
230x5
230x5
230x5

called it a night
___________________________________________
thursday
still sick, i only did the compound movements that were planned for today i left out the auxillary lifts


deadlifts
warmup.
275x1
275x1
275x1
275x1
these were incredibly easy

rack pull from a little above the knee
410x1
410x1
410x1

done.

[NatPLchaMP315]

feel great, i got like 13 hours of sleep and i had an awesome workout

(weight/reps/sets)
Saturday
Pause Bench
Work up to
Single
205x1x2

Boards
1BD
230x1x2

2BD
245x1x2

3BD
255x1x2

Lockouts
290x1x2

Pushdowns
50x8x3

Rear Delts
10x12x3

Weight C
55x8x3

Palms Up
45x20x3

Palms Down
15x20x3

Dumbell H.
55xFx3



all of these lifts were realllly strong today


-and i thought i started to heavy ha

[NatPLchaMP315]

i had an insane workout today, everything felt strong and all of my reps were quick.

(weight/reps/sets)
Monday
Squats
220x2x4

Box Squats
195x3x2

Pause Squats very deep.
165x1x2

Speed DL's
135x3x4

SLDL's
220x4x3

Bent Rows
105x8x3

Shrugs
235x4x3

Good Mornin
55x5x3

Seated Rows
55x8x3

Pulldowns
55x8x3

D.Curls
35x6x3

EZ-Curls
60x6x4



im really tired now peace

[John Promise]

Damn. Those are some sick weights at your age. You're gonna be a friggin monster by the time you hit college.
:cool:

[NatPLchaMP315]

this is only my second week of a 11 week routine

[Fullback_45]

Bump, extremely nice poundages your putting up bro. Solid workouts!

[NatPLchaMP315]

thansk for the comments guys

my intensity has been off the ****ing wall and my mom thinks im pushing to hard LOL! i told her its only the second week and its going to get alot heavier.

i hit some nice PRs today and i was actually under 3 pounds (164)


Bench
200x6x2
200x4x2

Half Benches
235x5x2

D.Bench
55x6x3

Pushdowns
50x8x3

SKull Crushers
50x8x2

Side Raises
15x8 supperseted with palms down wrist curls 15x20 3times

Front Raises
15x8 suppersetted with Palms Up wrist curls 45x20 suppersetted with dumbell holds 55xF 2 times

45x8 suppersetted with 45x8 supperseted with dumbell holds 55xF 1 time

Calves Raises
45x40
135x40



i felt tired b4 the workout so i took a 2 hour nap then i woke up and since i had a bad day i was kinda mad so i was like im gonna rip the ****ing weight room apart and i hit some nice prs and for only the second week of my routine im ****ing happy as can be!


and my dad said he thinks i got bigger and so did one of my teachers so thats cool to

whats awesome about my workouts is im doing reps of like 6 so im going to get stronger and still make size gains up untill the like 4 or 5th week


later


PS


my legs hurt like a mother****er from yesturdays workout




-"all of yall just wait i got something for you..."



-GRRRRRRRRRRRRR! get the **** outa my weight room

[NatPLchaMP315]

tough workout everything was strong though


deads
285x2
285x2
285x2
285x2

rack pulls
420x2
420x1 fell out of hands at top and did it again
420x2

plate pulls
235x6
235x6
235x6

i ripped caluses off my hands in the beginning of the workout and by the time i stopped i was dying



workout #2

widegrip pulldowns
50x8

reverse benches (ask if you wanna kno)
BWx8x2

Dumbell curls
35x5

dumbell rows
35x8x2
55x8

dumbell curls
20x10
20x8x2
20x6x2
20x4x2

dumbell shrugs
55x12

[Fullback_45]

Damn bro, real nice rack pull!

[NatPLchaMP315]

thanks bro, im looking to finish my routine (8 weeks from now) with 500x1

[NatPLchaMP315]

had a good workout today


(weight/reps/sets)
Pause Bench
Work up to
Single
210x1x2

Boards
1BD
235x2x2

2BD
250x2x2

3BD
260x2x2

Lockouts
295x2x2

Pushdowns
50x12x2

Rear Delts
10x12x3

Weight C
55x8x3

Palms Up
45x20x3

Palms Down
15x20x3

Dumbell H.
55xFx3



theres been a change of plans in mytraining. im going to do a meet in about 4 weeks


so im going to stop lower body and focus on my bench


peace