NWill135's Training and Nutrition Log

NWill135 · Aug 17, 2009

Gonna be starting a daily log of workouts and meal plans starting 8/17/09(which it actually already is, but I can't sleep). Looking to cut down some weight over the next couple months or so. Currently I'm 5' 11, 225lbs, and 18%-20% I think. I will be posting pics so you guys can let me know if I'm close in terms of bf. Diet will be 225g protein, 250g carbs, and 80g fat to start. Puts me around 2600 cal, I'll see how this goes for a few weeks and go from there I'm not in any big rush. Training will be one body part a day with exception of bi's and tri's being grouped together. Looking forward to keeping this log, i know by posting this log it will keep me more motivated to stay on track. So updates and possibly some pics tomorrow if i can get anyone to take some.

NWill135 · Aug 18, 2009

8/17/09

Chest Day today. all weights are lbs.

DB Incline 70x10,80x10,90x9,100x8
Decline BB Press 135x10,225x9,225x8
Smith Machine Bench 185x9, 225x10,225x10
Hammer Strength Incline 2 plates a sidex8 for 2 sets, 2 platesx6
Flat Flyes 40x10, 45x7

Workout went pretty well, was pumped up. I think knowing I was keeping a log helped to pump me up a lil more. Not posting diet today cuz i'm still working on the fine tuning. I keep a food log and saw i wasn't getting 250 carbs but my protein and fats were good, but i just have to work on getting some more carbs into my earlier meals i guess. Tomorrow is back or arms haven't decided yet.

NWill135 · Aug 19, 2009

8/18/09

Decided to do back today.

Front Lat Pulldown 140x12, 160x12,180x10,200x8
BB Rows 185x10,205x8,208x8
DB Rows 85x10,85x9,85x9
Reverse Grip Hammer Strength Rows 2 plates a sidex8 for 3 sets
Standing Low Cable Rows 160x11, 180x9

Workout went very well today. I've been keeping my rest periods between 30 secs to a minute depending on what muscle group is being worked. Takes a lil toll on strength, but the intensity is higher and i still try and keep my reps between 8-12 with the weight still being pretty heavy. I still have to try and bring my carbs up i just don't like eating them to be honest. I can eat protein no problem, but i can't seem to get down the oatmeal, brown rice extra. What do you guys think about whole wheat bread for a carb source? I'm going right no to workout arms so i will be logging that session later tonight and hopefully get this diet down :headbang:

El Freako · Aug 19, 2009

Are we talking empirical measures here?

Edit: nvm, I just saw the DB in front of the incline presses. There's no way in hell you're doing 100kg DB presses... I hope. :bitenails:

NWill135 · Aug 19, 2009

El Freako said:
Are we talking empirical measures here?

Edit: nvm, I just saw the DB in front of the incline presses. There's no way in hell you're doing 100kg DB presses... I hope.

Haha no but maybe somewhere in the distant future lol

NWill135 · Aug 19, 2009

8/19/09

Just got back from arm session. Had to cut bi's a lil short cuz my arms were so pumped. Resting less between sets definitely helps me get better pumps.

Rope Pushdown 80x12, 100x10, 120x10, 140x9, 110x20
Lying Tri Ext 70x12, 80x10, 80x9
Seated Dip 150x10, 170x12, 170x11
Pushdowns 100x20, 100x13

BB Curl 35x11, 55x10, 75x8, 75x8
BB Preacher 45x10, 50x8, 50x7
Concentration Hammer Curl 25x9, 25x8

Tomorrow will be shoulders or legs.

miamiracing · Aug 19, 2009

lol just messed up your weights and stuff. i was like wtf why is he doin 55 reps with 10kg's LOL

i wouldn't say its a low cut on biceps. 8 sets are pretty high actually..

NWill135 · Aug 19, 2009

Sorry for the confusion thats just how i write it down in my journal lbsxreps

NWill135 · Aug 21, 2009

8/20/09

Legs today.

Squat 135x10, 185x10, 225x6, 225x6, 185x10
Hammer Strength Hack Squat 1 platex9, 1 platex9, 1 plate & quaterx8
Leg Extension 100x10, 120x10
Leg Curl 100x10, 120x10
Lying Leg Curl 100x8, 100x9
Standing Calf Raise 280x12 3 sets, did these super slow
Seated calf Raise 1 platex10 3 sets super slow

Went ok i guess. Started to get a stomach cramp half way through workout. I think i drank too much water or something.

NWill135 · Aug 21, 2009

8/21/09

Shoulders

DB Lateral Raise 25x12, 30x12, 30x10, (30x9 25x 8 20x7) for 2 drop sets
Hammer Strength Press 1 plate & quarterx8, 2 platesx5, 1 plate & quarterx10
Wide Grip Upright Rows 65x12, 85x10
Bent Over DB Flye 25x10 for 3 sets
BB Shrugs 135x10, 185x10, 185x10
Behind the Back Shrugs 135x10, 135x10

Went well today. Shoulders were pumped and buring after the two drop sets of laterals. I'm heading up to Put in Bay this weekend so next workout will be Monday night.

MuscleMecca Crew

NWill135 · Aug 24, 2009

8/24/09

Forgot my damn notebook today. I hit chest and had an awesome workout wish i could have written down my numbers. Next workout tomorrow.

Adam23 · Aug 24, 2009

NWill135 said:
Shoulders

DB Lateral Raise 25x12, 30x12, 30x10, (30x9 25x 8 20x7) for 2 drop sets
Hammer Strength Press 1 plate & quarterx8, 2 platesx5, 1 plate & quarterx10
Wide Grip Upright Rows 65x12, 85x10
Bent Over DB Flye 25x10 for 3 sets
BB Shrugs 135x10, 185x10, 185x10
Behind the Back Shrugs 135x10, 135x10

Went well today. Shoulders were pumped and buring after the two drop sets of laterals. I'm heading up to Put in Bay this weekend so next workout will be Monday night.

nice shoulder session !!!

keep it up bro :thumbsup2:

PrinceVegeta · Aug 25, 2009

Solid sessions man, plan looks good to me, train hard and eat right! :headbang:

NWill135 · Aug 25, 2009

8/25/09

Thanks for the feedback guys. Hoping someone would give me some kind of support :turborun:

Back session today.

Wide Grip Pull-Up 9 reps, 10 reps, 6 reps (did these more as a warm up)
Hammer Strength Reverse Grip 2 platesx8 for 2 sets, 2 plates & dimex7
T-Bar 3 platesx10, 4platesx7, 4 platesx6
Hammer Strength Low Row 1 platex10, 2 platex8, 2 platex7
Nautlis Pullover 140x10, 170x7

NWill135 · Sep 1, 2009

8/27/09

Arms today.

Pushdowns 120x15, 140x10, 160x8, 180x5, 130x10
Lying Tri Ext 80x8,80x7, 70x9
Dip Machine 150x10, 200x10, 150x15
DB One Arm Overhead Ext 20x11, 20x10
BB Curl 45x10, 55x11, 65x9, 85x6, 75x5
One Arm Hammer Strength Curl 45x10, 45x9
DB Curl 30x10, 30x7
Concentration Hammer Curl 25x10, 25x10

Arms were super pumped, and had a great workout. Had enough energy to do more, but knew I had done plenty.

NWill135 · Sep 1, 2009

8/28/09

Legs today. I might start traingig legs at my schools gym cuz I joined a new gym and there leg press doesn't have much back support plus my lower back is usually toast after squats.

Squat 135x12, 185x10, 225x7, 225x6
Leg Press 4 platesx10 for 2 sets (Cut this short cuz of stress on my back)
Leg Ext 110x12, 140x11, 120x10
Seated Leg Curl 140x12, 140x10
DB Roman Deadlift 65x10, 70x11

NWill135 · Sep 1, 2009

8/30/09

Did shoulders today, but left my logbook in my bookbag. I did the usual presses, laterals, bent over laterals, and some shrugs. Went very well, just need to stick my book in my car or something.

NWill135 · Sep 1, 2009

8/31/09

Chest Day :headbang:

DB Incline Press 65x11, 90x10, 85x10 (My new gym is currently waiting for 95-115 lb Db's so i had to go lighter today)
Horizontal Tru Press 90x10, 140x8, 140x7
BB Decline 185x10, 225x8
Pec Deck 110x10, 120x10
DB Incline Flye 45x10, 45x8

Awesome Chest day except for the light DB's on the Incline Press

Adam23 · Sep 1, 2009

good work on the DB Incline Press !!!

keep it up bro :thumbsup2:

NWill135 · Sep 3, 2009

9/2/09

Arms today

V Bar Pushdown 110x12, 130x12, 160x12, 170x10
Close Grip Bench 135x12, 185x8
Skull Crusher 80x12, 90x9
Rope Pushdown 90x10, 80x9
BB Curls 55x10, 75x10, 85x7
1 Arm Hammer Strength Curls 45x10 for 2 sets
DB Curls 30x10, 35x8 for sets

Another Good Arms session. Solid Pump and beat some of my exercises from last week.

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