Martys road to recovery, and journey legendary Aesthetics

[NaturalMarty]

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

[NaturalMarty]

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

[Bbeasley89]

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?

[NaturalMarty]

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

[NaturalPursuit]

IN bro!!! Gunna be following

[NaturalMarty]

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

[NaturalMarty]

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.

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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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[Ccm644]

Great start to your log, good luck with your journey

Your lunch the other day was huge
And your homemade sushi looked really good

[NaturalMarty]

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

[NaturalMarty]

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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[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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

[NaturalMarty]

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