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  1. #1
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
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    Martys road to recovery, and journey legendary Aesthetics

    Ok guys I decided it is time for me to log for a while as I am lacking motivation in myself and my Physique and want to reach a new level in my Physique and fitness goals

    Goal of this log is to:
    • Keep myself motivated and dedicated
    • Have a better record/ track progress on lifts and nutrition
    • Seeks guidance and support from other forum members who are more experienced than me.

    Routine:
    Currently looking at going back to 5x5 full body routine courtesy of ice cream fitness. I am also interested in PHAT and a P/P/L split but I am unsure of what to go with so any input is welcome

    So a little about where I am :
    • I am recovering from a few injuries and some serous illness which I m still having trouble with blood results from including low test to keep details small.
    • I just did a cut down to 74 kgs 4.3 percent according to skinfold. Since then I have been bulking and trying to regain strength lost from injuries and stupid restrictions and waaaaay to much cardio to get lean.
    • I am smarter now and have been researching all Wayne Norton’s, Lyle McDonalds and 3dmjs articles so that’s what I base most my theory and training off.

    So I will list a few pbs I had before injuries and cut and more recent pbs from now to give an idea on where I am trying to get back to and improve on
    pbs Previous Recent Goal
    Bench 100x3 90x3 120x3
    Squat 140x3 120x3 150x3
    Military 70x3 50x8 85x3
    Deadlift 170x1 140x1 200x1

    Weight: before my diet I was sitting around 88kgs wasn’t overly fat still had abs dieted to 74, which were too extreme, I defiantly lost too much strength and muscle and ruined my metabolism. I have now since bulked back up to 85 kgs on a measly 2000 calories at 6 ft 1

    What I want to achieve:
    Better tracking of all my workouts, food intakes and other activities
    Make new all-time PB’s
    Develop a Physique that people respect

    Recover my metabolism then do a small cut to get back to reasonable body fat levels.

    Hopefully Contest prep with 3dmj if I get everything in order

    So here are a few photos to help give an idea of where I have been and where I am


    Approx 2 years ago


    My cut




    Now
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  2. #2
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
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    Day 1 Week 1
    morning weight 81kgs
    Workout A
    Squat 5x5@100
    Bench Press 5x5@75, 3*3@85
    Barbell Row 5x5@75
    Barbell Shrug 3x8@100
    CGBP 3x8@60
    ezybar curls 3x8@35

    overall strength was good today workout took around 90 mins total. nutrition was good however was sack at recording meals after dinner
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  3. #3
    Registered User Bbeasley89's Avatar
    Join Date: Apr 2012
    Location: Canberra, ACT, Australia
    Stats: 5'10", 166 lbs
    Posts: 141
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    Bbeasley89 is a splendid one to behold. (+10000) Bbeasley89 is a splendid one to behold. (+10000) Bbeasley89 is a splendid one to behold. (+10000) Bbeasley89 is a splendid one to behold. (+10000) Bbeasley89 is a splendid one to behold. (+10000) Bbeasley89 is a splendid one to behold. (+10000) Bbeasley89 is a splendid one to behold. (+10000) Bbeasley89 is a splendid one to behold. (+10000) Bbeasley89 is a splendid one to behold. (+10000) Bbeasley89 is a splendid one to behold. (+10000) Bbeasley89 is a splendid one to behold. (+10000)
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    nice one man in on this!

    def try to get 3DMJ for comp prep haven't been with them that long but results so far have been awesome.

    crazy vascularity btw looks nuts! - did you do any shows or just wanted to get real lean?
    Sponsored Athlete
    Power Supplements
    www.protein-n-more.com.au

    Team 3DMJ
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  4. #4
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
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    thanks man my first follower , i did a junior show in April last year and placed 3rd i am hoping to complete again in juniors and improve pm last time
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  5. #5
    PURE INSANITY NaturalPursuit's Avatar
    Join Date: Oct 2011
    Age: 21
    Stats: 5'8", 232 lbs
    Posts: 6,668
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    IN bro!!! Gunna be following
    Future IFBB/IFPA PRO
    NASM CPT

    *Owner of Beast Fitness: Online Prep Services (not currently accepting clients)
    BeastFitness Website: http://beastfitness101.wix.com/beastfitness

    *YouTube: http://www.youtube.com/NaturallyGreatBB

    *Log: forum.bodybuilding.com/showthread.php?t=146484503

    *Top Supplement Reviewers: http://forum.bodybuilding.com/showthread.php?t=160986371

    Current PRS To Beat:
    Squat: 525x2 / 405x24 / 315x10x10
    Deadlift: 545x2 / 405x20
    Bench: 335x2 / 225x24
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  6. #6
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
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    Day 2
    Off day
    morning weight 81.5
    not much to say about today it was a day ofd. eat alot of food went grocery shopping and slept haha
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  7. #7
    Registered User NaturalMarty's Avatar
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    Age: 22
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    DAY 3
    weight 82

    Semi fasted training today bcaa, and 2 scoops of craze, pack of gum and out the door.
    Felt ok squats went ok only missed 1 rep kn the last set. Bench was a whole mother story was so disappointed.. Started to do pause bench recently for str and he's development but flt so weak today maybe cns got fried some of he squats I really gritted me teeth.. Still no excuses for such a bad performance even after dropping Weight.


    Squat 4x5@105, 4*105.
    Deadlift 1x5@120
    Bench Press 77.5*3, 4x5@70
    Barbell Row 5x5@75
    Db press 3x8@22
    Hammer curl 3x8@16
    CGBP 3x8@60
    Cable crunch5*10@48
    Seated calf raises3*10@60, 2*20@20
    Cardio eliptical 500 cals

    overall not a bad workout i guess really disappointed with bench but rest of session was ok. smashed alot of food when i got home from gym and errons put me in a food coma so i took a nap haha.
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  8. #8
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
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    Power morning session
    Box squat 10x2@90
    Power clean 8x2@70
    Squats 4*5@102.5
    Sumo deads 2*5@120
    Box jump 5*5
    Calf raises 8*6@200
    Elipical 15 mins 250 cals

    Afternoon Hypertrophy
    Leg press 6p*15,15, 8p*10,10, 10p*8
    S/l leg press 2p*8,8
    Seated calf raises 40*12,12,12,12, 12,12
    Leg extension 82 *12,96*10,103*10
    Leg curl 82 *12,96*7,82*10
    Cable crunch 5x12@50
    Cardio 400 calories

    good day made it higher carbs due to massive workload strength was ok hard to tell cause i did alot of DE before squats
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  9. #9
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
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    weight 81

    workout
    Dynamic bench 10*2@60
    Dynamic row 10*2@60
    Bench press 3x5@70
    Seated row 5*5@87
    Inclined Db press 3*10@28
    Lat pulldown 3*10@67
    Declined bench 60*14,10,10
    Db row 3*10@24
    Triceps push down 5*10@35
    Superset Db biceps curl 5*10@16
    Elipical 400 calories


    Epic lunch



    pt 2 haha
    Lateral raises 5*10@12
    Standing Barbell curl 5*10@30
    Db overhead ext 5*10@28
    Smith machine Shrugs 5*10@100
    Face pulls 3*10@29
    cardio 500 calories
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  10. #10
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
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    weight 82
    Early 3 am wokrout on a public holiday Beast Mode Enagage
    Power full body

    Box squat 10*2@90
    Dead start bench 10*2@60
    Power clean 6*2@60
    Pendley row rack 10*2@60
    Squat 3*5@110
    Pause bench 75*4,70*,5,5
    Row 3*5@80
    Close grip bench3*6@65
    Lat pulldown 3*5@77
    Barbell curl 3*6@40
    Seated calf raises 3*15@40
    Cable Crunch 5*10@49
    Lateral raises 3*6@12
    Hammer Curl 3*6@18
    Triceps push down 3*5@42
    Cardio 650+ cals
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  11. #11
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
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    Posts: 84
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    jan 30th 2013
    weight 81.6

    Full body power workout
    Box squat 10*2@90
    Squat 100*3,110*3,120*3,130*2
    deads 3x6@120
    Bench press 5*3@80
    Dead start bench 10*2@60
    Bent over row 5*3@80
    Seated row 87*8, 97*5,5,5
    SA dumbbell row 30*8,32*8,8
    Close grip bench 2*6@70
    Barbell curls 3x6@40
    Seated calf raises 4*12@40
    Lateral raises3*10@10
    Cable crunch 5*10@49
    shrugs 3x12@100
    Cardio 700+ calories


    HOME MADE SUSHI


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  12. #12
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
    Stats: 5'5", 146 lbs
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    Great start to your log, good luck with your journey

    Your lunch the other day was huge
    And your homemade sushi looked really good
    ___Growing Mentally and Physically ___
    http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151


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    Fat is temporary, strength and muscle is not
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  13. #13
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
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    weight: 84
    Hypertrophy leg day
    Good session despite feelin absolutely horrible
    Box squat 10*2@90
    ATG squats 5*10@80
    Sumo deads 3*10@100
    Leg curl 2*10@61, 2*15@45
    Leg extension 2*10@68, 2*15@45
    Seated calf raises 4*10@40, and 2*20@20
    Cable Crunch 3*10@42
    *hanging leg raises4*10
    Cardio 350+ calories
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  14. #14
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
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    weight 83
    hyppertrophy upper body
    Db bench 30*10,10,10,8,7
    Db row 32*10,10,10,10,8
    Db press 3*10@18
    Seated row 77*10,10,10,8,8
    Inclined Db press 3*10@24
    Cable fly 12.5*10,10 10*12,12
    Face pulls 3*12@26
    Cable lat 3*12@20
    Alt Db curl 5*12@14
    Triceps push down 5*12@
    Lateral raises 2*f@10
    Cardio 750+ calories

    overall good session chucked in some extra cardio so i coud eat more had the day off after so cook up a few feasts


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  15. #15
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
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    Monday power day
    weight 84

    Pause bench 3*5@77.5
    Bent over row 3*5@80
    Db bench 3*5@36
    SA Db row 3*6@36
    Squat 3*5@110
    Fly 3*10@15
    Seated row3*8@87
    Bb curl 3*8@35
    Superset skull crusher 3*10@40
    Shrugs 3*10@100
    Cable crunch 3*12@49
    *Lateral raises 3*10@12
    Cardio 500+ calories
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  16. #16
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
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    wednesday Upper body hypertrophy

    NEW PB

    Db bench 32/10,34*8,36*6,38*4, 40*4

    3*8@32
    Db row 34*8,36*6,38*5,40*5
    3*8@32
    Db press 5*10@22
    Seated row 5*8@77
    Cable fly 3*12@13
    Face pullsBarbell 3*12@26
    Alt Db curl
    Close grip bench 3*10@60
    triceps push down 5*10@31
    upright row 3*10@35
    lat raises 3*8@8
    Machine curl 3*8@53
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  17. #17
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
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    thursday leg hypertrophy
    weight 85
    Leg press 5*10@8 plates
    Seated calf raises 5*10@50
    leg extensions 82*10,96*10,10 68*10 slow
    leg curl 82*10,96*7,82*10, 68*10
    cable crunch
    Liss 400+ calories

    Friday
    upper body power
    weight 86
    Dumbbell bench 36*6,40*4, 3*5@36
    Seated row 87*6,97*5,107*5,3*5@87
    Dumbbell press 3*8@26
    Alternative Db curl 18*8,8 22*6
    Rear delt fly 3*10@40
    Triceps push down 49*6,42*10,8
    Elipical 250 calories
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  18. #18
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
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    alittle update, pulled my back on squats on saturday first set so been resting since then. finally got prescribed accunate for my horrible acne so i might be able to do a progress shot soon fingers crossed
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  19. #19
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
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    Posts: 84
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    5 am leg session, Time to BLEED
    "Four short words sum up what has lifted most successful individuals above the crowd: a little bit more. They did all that was expected of them and a little bit more."

    ~A. Lou Vickery~

    weight 87
    leg workout (Sprained back wore belt all workout)
    Squats olympic
    80*5
    90*5
    100*5,5,5,
    90*5,5
    sumo deadlifts
    100*5
    120*5
    Deadlifts
    140*3
    Seated calf raises
    4*8@60
    Cable crunch
    5*10@49
    Leg extension
    82*8
    68*10
    54*20
    Leg curl
    75*10,8
    54*20
    cardio 500 calories
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  20. #20
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
    NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000)
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    Thursday
    Push

    Pause bench
    70*5
    80*5,5,5
    Inclined Db bench
    32*8,8,7
    Close grip bench
    3*8@60
    Smih machine bench No lockout
    30*12
    40*10
    Dc 40*10-5-4
    lateral raises
    2*8@12
    skull crusher
    3*12@35
    triceps extension
    dc 8-5-3
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  21. #21
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
    NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000)
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    Saturday
    Powder day
    weight 86

    Db bench
    36*5
    40*5
    44*3
    36*8
    Squats
    60*10
    90*5
    110*5
    130*2
    100*10
    Front squat widowmaker
    60kg
    Bent over row
    60*8
    70*8
    80*5
    Deadlifts
    120*10
    Close grip bench
    60*12,10,10
    Seated row
    77*8,8,8
    Smith bench no lockout
    60*12
    80*7
    Dc 70*8-4-3
    lateral raises
    12*10,10,10
    Ezy bar curl
    20*12,10,10
    face pulls
    19*12,10,10
    Db biceps curl
    16*10,10,10

    HIT
    power clean 60kgx5
    Box jump x5
    8 rounds
    Liss
    500 calories
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  22. #22
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
    NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000)
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    Db bench
    32*8
    36*5
    40*6
    36*5,5
    Db fly
    20*10,8,
    Bent over row
    50*8
    60*8
    70*5,5
    60*6,6
    Military press
    50*5,5,5
    Seated hammer str row
    50*10
    60*12
    70*10, 10
    Hammer pulldown
    40*12,12,12
    inclined Smith bench no lockout
    50*10,8
    dc 50*6-3-2
    cable fly
    10*f
    Ezy bar curl
    20*10,10,10
    Skull crusher
    20*15
    30*10,8
    Machine curl
    53*10-6-3
    triceps extension
    35*12
    42*8-5-3
    Lateral raises
    12*12,10,10
    rear delt fly
    40/12,12,10

    carbs,carbs,carbs,yum,yum
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  23. #23
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
    NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000)
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    wednesday 20th feb
    weight 87
    power day

    Db bench
    32*8
    36*6
    42*5,3
    Squats
    60*5
    80*5
    100*5
    120*5
    110*5
    front squats
    60*12,12
    bent over row
    60*6
    70*6, 6,6
    Deadlift
    130*5
    Declined bench
    60*15
    70*10
    80*6
    70*8
    Low cable crossover
    10*10
    7.5*12
    Chins
    bw*5,5
    bw-26*8,8
    -33*12,10
    Leg extension
    61*15
    leg curl
    61*15
    machine curl
    53*8,8,8
    46*12
    Seated calf raises
    40*15,12,12,12
    Db French Press
    30*12,10,10
    lat raises
    12*10,10,10
    curls and triceps extension
    3*f
    cardio 500 cals
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  24. #24
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
    NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000)
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    friday
    weight 87
    leg day
    Squats
    80*5
    100*5
    120*4
    ATG
    90*6,6,6
    Pistols
    Bw+5*3,3,3,
    power clean
    60*5
    70*3,3,3
    Deadlift
    120*5,5,5,
    Seated calf raises
    50*12,10,10,10
    cardio
    hill sprints
    liss 600 cals
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  25. #25
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
    NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000)
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    Db bench
    32*10
    38*6
    42*4,3,3
    Bench press
    70*6
    6x3@80
    bent over row
    6*3@75
    Seated row
    87*8
    97*5
    87*8
    Db shoulder press
    26*8,8,8
    Triceps extension
    31.5*10
    35*6,6,6,6,6,
    machine biceps curl
    53*8
    60*6,6,5,5
    46*10
    Elipical 350 calories
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  26. #26
    Registered User NaturalMarty's Avatar
    Join Date: May 2011
    Age: 22
    Stats: 6'2", 180 lbs
    Posts: 84
    Rep Power: 12
    NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000) NaturalMarty is a name known to all. (+5000)
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    Monday 25th feb
    Legs
    Squats olympic
    80*5
    90*5
    100*5
    110*3
    100*5,5
    Deadlifts
    3*5@120
    Glute ham raises
    3*8@bw
    cardio 800 cals



    Tuesday 26th
    weight 82
    power upper
    Dynamic bench
    6*3@60+chains
    Bench
    80*5,5,5
    dips
    Bw*10
    +5*8
    +10*8
    +15*6
    +20*4
    hammer str bench
    40*8
    50*8,6
    Db press
    26*6,6,5
    T bar row
    20*10
    40*8
    50*6,6,6
    Chins
    6,6,6
    Hammer pullover
    60*10
    70*8,8,8
    Ezl bar curls
    20*10,10,10,8,8
    Triceps extension
    3*10@35
    Elipical 350 cals
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