Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
Squeezed in legs before i went to work... 35 minute workout.
Warmed up with bodyweight squats, stretching etc..
55lbs x 15
95lbs x 10
135lbs x 8
185lbs x 4 (slipping off my shoulders... added chalk to my shoulders and bar afterwards)
185lbs x 6
185lbs x 6
225lbs x 6
225lbs x 6
Squats have been weak last couple of weeks because i've started off with front squats (which im not good at) and went right into regular squats. Wouldve done atleast 1 more set, most likely 2 but i had 5 minutes to go to work so i moved on to a bit of hammies. I've been doing freeweight squats every week for a while now, next time i will focus on Hacksquats and hammies.... I've been trying to do hammies during back but im just so damn exhausted. I have to squeeze them in for sure during leg session because i've been failing to do so during back.
Lying leg curls
55lbs x 6
75lbs x 6
105lbs x 6 ...
i know weight doesnt matter on machines but w/e , i remembered the weight since i only did 3 sets, my hammies were pretty damn fatiqued afterwards, they were pumped and ready to cramp... had to stretch a lot right after...
After my workout i did some plyometric leg exercises and body weight leg excerceises on and off for an hour during the Fit Camp i work in.
Its hard to workout nowadays, im at school for so long and i work 1 and a half hrs after i get home so i dont have much time :/
Also, i've been dieting for a week now, pretty good improvements. I will post pics of my improvements within 2 weeks. I'm just keeping my carbs as low as i possibly can. Most of the carbs i get are usually from greenbeans and broccoli, and two slices of bread from a sandwich i take to school (today i ate two sandwiches a day for the first time). Its weird, normally when i do a very low carb diet, i drop fat really fast but i flatten out REALLY badly. Surprisingly, i havent flattened out at all, my only guess is that im only training twice a week (aside from fit camps) and increased my protein a bit so my recovery is good. i may have overtrained in the past which lead me to flattening out when i dropped my carbs.
My average meal plan goes like this...I dont weigh my food so i dont know the numbers but so u guys can get an idea and maybe give me tips.
Meal 1. 7am - 3 whole eggs and either half a chicken breast or a quarter chicken breast. possibly 3 broccoli heads and a handfull of greenbeans.
Meal 2. 10 am (right before class)- A turkey sandwich with wheat bread.
Meal 3. 1 am (right after class)- Half a chicken Breast possibly with 3 broccoli heads and a handfull of greenbeans.
Meal 4. 4 pm or 530pm (right when i get home or right after my second class) - Steak and veggies but today i had a roast beef sandwich with white bread.. dont like white bread but i bought it at the school cafeteria.
Meal 5. 830pm or 9pm - 2 pieces of tillapia with veggies... Today i only had 1 tillapia fillet left so i mixed it with 3 whole eggs.
I just got protein so im adding 2 shakes a day, 40 grams of protein each....Started adding those shakes today so it ended up being 5 meals + 2 shakes. My meals are never the same, it all depends on what i got in the fridge. I never eat vegetables on all my meals coz i dont have enough, i only eat veggies once or twice a day which is why i put "possibly" . I didnt specially design this meal plan, i just basically cut the carbs and put together a lot of protein and good fats. I know my protein per meal isnt that high but i've had no incentive to eat a whole lot more since im barely training heavy twice a week or so. with the protein shakes, i will be adding a whole lot more protein and i will start training a minimum of 3 times a week again.
I did shoulders yesterday. It was a cluster**** workout so it would be a hassle to write it down but it was a great workout none the less. My shoulders are really sore. my warm-up was very long. Ive been having problems with my shoulders clicking and crackling a lot as of late so i wanted to make sure they werent doing that once i went heavy. I used very strict form on all my exercises, really focused on keeping my shoulder blades back so my serratus doesnt take over. Had no clicking during dumbell press for the first time in a long time. Looking forward to building my shoulders a lot more this year!
Dang i wasnt able to workout for a week!!! I did shoulders yesterday.
I warmed up with a bunch of different exercises for over 10 minutes.
25lbs x 10
30lbs x 6 x 3
35lbs x 5
DB Shoulder press
35lbs x 10
50lbs x 8
65lbs x 7
70lbs x 5 x 3
50lbs x 8
Normally i would go up to 85 for reps but since im trying to bring up my shoulder health, i only did 70's but i did them slow and controlled. focused on keeping my shoulder blades at bay so my serratus doesnt take over which had been an issue for me.
Bent over Laterals
15lbs x 15
25lbs x 10
30lbs x 6 x 4
Finished up with shrugs and some forearm exercises (because they were already pumped from shrugs).
My workout seems short but i was at the gym for a long time. My warm up was very long and i was stretching and doing some rotator cuff exercises inbetween sets.