Nathan Nearing Posted February 23, 2009 Share Posted February 23, 2009 (edited) EDIT: Bottom of page one on will be all HIT (High Intensity Training). I'll be doing some full negative workouts as well from time to time. I just got an app on my ipod for tracking my workouts, so from now on I'll be posting my workouts in here. Food log to come soon! Machine Chest Press 90 x 12 90 x 12 90 x 12 Crunches 100 x 25 100 x 25 Lat Pulldowns 80 x 12 90 x 12 90 x 10 P90X Curls 20 x 10 20 x 5 Crunches 100 x 25 100 x 25 Leg Extension 70 x 12 80 x 12 80 x 12 Leg Curl 70 x 12 80 x 12 80 x 12 P90X Curls 20 x 10 20 x 5 Calf Raise 170 x 12 170 x 12 170 x 12 Inside Pulldowns 90 x 12 110 x 12 110 x 12 Crunches 100 x 25 100 x 25 Preacher Curls 30 x 12 30x 12 30 x 12 Pec Dec (not sure if the weight was by lb or kg.) 35 x 12 40 x 12 45 x 12 Good workout today. Shorter than usual, and my workout buddy had a sore back so he couldn't go, so I didn't get a chance to try some higher weights. The weighted crunches sure are brutal though, haha. Edited March 10, 2009 by Nathan Nearing Link to comment Share on other sites More sharing options...
Nathan Nearing Posted February 26, 2009 Author Share Posted February 26, 2009 Rather than do full body again I did Arms and Chest. Tomorrow I'm doing Legs and Back. Hopefully this summer I can start a split routine, but right now during school I don't have the time. Bench Press 115 x 10 115 x 10 115 x 8 Dumbbell Flys 20 x 12 20 x 12 20 x 12 Crunches 100 x 25 100 x 25 100 x 25 Dips 3 sets of 5 Shrugs 60 x 12 60 x 12 60 x 10 Preacher Curls 40 x 12 40 x 12 40 x 12 Triceps Extensions 20 x 8 20 x 8 20 x 8 20 x 8 Crunches 100 x 25 100 x 25 100 x 25 Inside Pulldowns 115 x 12 115 x 12 115 x 12 Pec Dec 40 x 12 45 x 12 45 x 12 Gravity Assist Pullups 120 x 20 120 x 10 120 x 10 120 x 10 120 x 10 Crunches 100 x 25 100 x 25 100 x 25 Link to comment Share on other sites More sharing options...
robert Posted February 26, 2009 Share Posted February 26, 2009 I look forward to reading this blog! Link to comment Share on other sites More sharing options...
Nathan Nearing Posted February 26, 2009 Author Share Posted February 26, 2009 Really short and sweet today. Workout partner couldn't make it again. Sick. It's funny that he's always ill or sore, and I never am. I keep myself from coughing "go vegan" under my breath when he calls because he's sore or sick. He doesn't throw steaks at me though so I keep things civil. Workout felt good. I know I could have done more, but I'm happy that my squat numbers are going up. I'll probably still stick with full body twice a week though, since I don't like sticking to one or two body parts. I like killing every part of my body every time, haha. Lat Pulldowns 90 x 12 90 x 12 90 x 12 Leg Extension 80 x 12 80 x 12 80 x 12 Calf Raise 170 x 12 170 x 12 170 x 12 Crunches 105 x 25 105 x 25105 x 25 Squat 115 x 10 135 x 5 155 x 10 Leg Curl 80 x 12 80 x 12 80 x 12 Crunches 105 x 25 105 x 25105 x 25 Dumbbell Row 30 x 12 30 x 12 30 x 12 Crunches 105 x 25 105 x 25105 x 25 I'm going to try to pull all the other numbers up (like the row and lat pulldowns). I can't wait to see my progress a year from now. Link to comment Share on other sites More sharing options...
npx Posted February 26, 2009 Share Posted February 26, 2009 Kg or pound? Link to comment Share on other sites More sharing options...
xphilx Posted February 27, 2009 Share Posted February 27, 2009 Kg or pound? i wanted to ask that, too. but i guess pounds, right? the squats in kg would be too good to be true i guess. Link to comment Share on other sites More sharing options...
Nathan Nearing Posted February 27, 2009 Author Share Posted February 27, 2009 Everything is in pounds unless otherwise stated. I wish some of the numbers were kg, haha. Link to comment Share on other sites More sharing options...
Lean and Green Posted February 27, 2009 Share Posted February 27, 2009 Forgive my ignorance but may I ask where Darthmout, NS is? What is the name of you app for your ipod? Did it cost? Can you upload directly? I also look forward to reg updates. Tell your partner to man up!!!!!!!!! Link to comment Share on other sites More sharing options...
Nathan Nearing Posted February 27, 2009 Author Share Posted February 27, 2009 Dartmouth is in Nova Scotia, Canada. It's okay, but most people still don't know what vegans are here, haha. The app I have is GymBuddy. Works pretty well. Tons better than iFitness. Link to comment Share on other sites More sharing options...
Nathan Nearing Posted March 8, 2009 Author Share Posted March 8, 2009 This was Tuesday's workout. Forgot to edit/upload the log. I used to log after I finished, now I'm logging during working out. Much easier. I was afraid carrying my ipod around would be bothersome, but it's not. The next one is in order (this may not be) and tracked correctly. Machine Chest Press50 x 12 70 x 10 90 x 8 130 x 6 130 x 6 130 x 5 Incline Press 110 x 6 110 x 6 Pulldowns40 x 12 60 x 10 80 x 8100 x 6 100 x 6 Squat 95 x 10 115 x 8 170 x 6 170 x 6 Dumbbell Row 25kg x 6 20kg x 6 20kg x 6 Leg Extension 90 x 6 100 x 6 110 x 6 Leg Curl 100 x 6 100 x 6100 x 6 Calf Raise 180 x 6 200 x 6 Barbell Curls 35 x 12 45 x 10 60 x 660 x 6 60 x 6 Crunches 120 x 20 120 x 20 120 x 20 Hammer Curls 20 x 10 30 x 8 40 x 6 40 x 6 French Press 50 x 6 50 x 6 Crunches 120 x 20 120 x 20 120 x 20 Link to comment Share on other sites More sharing options...
Nathan Nearing Posted March 8, 2009 Author Share Posted March 8, 2009 Today's workout. I think I'm going to try Mentzer's Heavy Duty workout and see how I like it. Right now low volume high intensity feels right for me. Machine Chest Press 50 x 12 70 x 10 90 x 8 130 x 6 140 x 6 Incline Press 110 x 6 120 x 4 Preacher Curls 20 x 12 30 x 10 40 x 8 60 x 3 50 x 5 Dumbbell Curls 50 x 6 55 x 5 55 x 5Dips 10 7 Triceps Extensions 20 x 12 30 x 10 Triceps Extensions 40 x 8 60 x 2 50 x 6 50 x 6 Wrist Curls 20 x 12 35 x 10 45 x 8 55 x 6 55 x 6 Reverse Wrist Curls 35 x 6 40 x 4 Crunches 125 x 20 130 x 20 130 x 20 Link to comment Share on other sites More sharing options...
Nathan Nearing Posted March 10, 2009 Author Share Posted March 10, 2009 I did HIT today (from the book Heavy Duty) and it was BRUTAL. I went faster than I would have liked, but it was good for a first run. Next time I'll hit the same weights (for most of it) and focus on controlling it through the full range of motion. Pullovers25 x 1235 x 1045 x 8 55 x 8 Superset with...Close-grip Pulldown 120 x 7 Bent-over Barbell Row 75 x 9 Shrugs 70 x 380 x 6 Back Extensions 35 x 15 Dumbbell Curls 40 x 4 I started the workout at 5:24 and finished at 5:39. I feel like it was more productive than some of my two hour long sessions at the gym though. Link to comment Share on other sites More sharing options...
xphilx Posted March 10, 2009 Share Posted March 10, 2009 are those all working sets? cause you're probaly aware of the fact that HIT is supposed to do with one working set per excercise. Link to comment Share on other sites More sharing options...
Nathan Nearing Posted March 10, 2009 Author Share Posted March 10, 2009 I don't put sets. Each line is one set. It's (lbs.) x (reps). I did three warm up sets for pullovers, but other than that it's all one set (besides shrugs but I used a weight that was too light the first time). Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 10, 2009 Share Posted March 10, 2009 I did HIT today (from the book Heavy Duty) and it was BRUTAL....I started the workout at 5:24 and finished at 5:39.damn! Link to comment Share on other sites More sharing options...
Nathan Nearing Posted March 15, 2009 Author Share Posted March 15, 2009 Saturday's workout. It was tough, especially since I biked to work, biked home, biked to the gym, worked out, then biked back. Oh, and I worked for a total of 10 hours that day. Next workout is legs so I'll have to bus when I do that. Dumbbell Flys20s x 1025s x 840s x 7 Superset with... Incline Press 110 x 4 Front Raises25s x 5 Pec Dec65 x 5 Triceps Extensions70 x 7Superset with... Dips 23 Supersets kill. Dips after triceps is HARD. And the incline press was tough. It's hard not having a training partner to help me out lately. I like the extra motivation. I'm going to try to keep the same basic structure of the workout but use different exercises each time, trying to keep Bench Squat and Deadlift as reoccuring parts of the program. It's all an experiment right now but I'm feeling good about it. Went four days between workouts, cutting it back to three now. Four was good, but I think my ability to recover is solid at 3-2 days. I'll wait 3 days for legs, then do another cycle of training with three days inbetween. If that goes well, I'll cut it down to 2 days. If that works I'll keep it at there. If I'm hurting, I'll stick to 3. Link to comment Share on other sites More sharing options...
aluck Posted March 15, 2009 Share Posted March 15, 2009 Glad to see someone else bikes everywhere and buses... Link to comment Share on other sites More sharing options...
Nathan Nearing Posted March 17, 2009 Author Share Posted March 17, 2009 Had some soreness in my back, went to the doctor's and they told me to lay off the weights for a week. So that's what I'm gonna do. Lower back issues suck. Link to comment Share on other sites More sharing options...
Nathan Nearing Posted April 1, 2009 Author Share Posted April 1, 2009 BACK IS HEALED. Well, mostly. I might have a section of my spine that is bent in a weird way, giving me the weird posture I have. Just got x-rays and will hear back in a week or so. Reguardless, hit the weights hard today. Oh, and being away from the gym got me to tighten my diet which is great. Being careful about what I eat now and being aware of the portion sizes. Workout: Dumbbell Flys 10lb x 1215lb x 1020lb x 8Supersetted with...Incline Press 90lb x 4110lb x 7 Lateral Raises 10kg x 1010kg x 10 Pec Dec 60lb x 8 French Press 65lb x 7Supersetted with...Dips 43 Despite being away for two weeks or so all of my numbers are up, and my form wasn't terrible. It's getting much better. Meals: 8:05 Oatmeal1 cup Oatmeal (steel cut oats, walnuts, organic raisins, cinnamon, sea salt) + 1/4 scant cup of frozen wild blueberries, thawed 1:40 Sushi1 avocado cucumber roll (6 pieces) with 3 inari and a small salad with a slice of tomato and soy ginger dressing 3:50 Shake1 serving Tropical NitroFusion. 6:04 Veggies and RiceAbout 1 cup and a half (maybe more) of defrosted California/winter vegetables with a touch of salt and some flax oil. 3/4 cup brown rice with braggs and 3 meatless chicken strips. 11:50 Apples2 large apples. I am also drinking 1 litre of Yerba Mate and a cup of Yogi green tea as well. Water with every meal. Link to comment Share on other sites More sharing options...
Nathan Nearing Posted April 3, 2009 Author Share Posted April 3, 2009 Diet is still steady. Eating a lot of the same meals (rice and veggies / oatmeal / shakes) but now I've incorporated 2.5 tablespoons of Nutritional yeast a day. I haven't been taking any B supplements, and I don't want to. Rather chow down on some ol' fashion yeast. Still rockin' the tea. I started IBUR (Interval Build Up Running), but since the track was closed, I did this on a stationary spinner bike. Same thing really, since it's just a modified HIIT routine. It goes like this: 1A: Jog (30 secs)1B: Sprint (20 secs) 2A: Jog (60 secs)2B: Sprint (30 secs) 3A: Jog (90 secs)3B: Sprint (40 secs) 4A: Jog (120 secs)4B: Sprint (50 secs) 5A: Jog (150 secs)5B: Sprint (60 secs) 6A: Jog (180 secs)6B: Sprint (70 secs) Total time: 15 minutes. IBUR killed me. I loved it. Took me a good while to catch my breath and make sure I wasn't going to let lose a torrent of pre-digested food. The article it is mentioned is is here. Link to comment Share on other sites More sharing options...
Nathan Nearing Posted April 6, 2009 Author Share Posted April 6, 2009 Had an okay day at the gym. Felt like my back did good but I was pretty easy on myself in regards to my arms. I'll correct that next time. Good thing was I saw a friend from elementary and he helped me out with my deadlift form. Still not comfortable doing them with any significant weight, but I'll get there. I'll be practicing in the mirror until I get it right. Pullovers30 x 1235 x 1040 x 8 50 x 6 Close-grip Pulldown120 x 5 Machine Row70 x 8 Shrugs60 x 8 Barbell Curls35 x 5 (Right Arm)35 x 3 (Left Arm)30 x 2 (Left Arm) My diet wasn't all that great today. All the meals were solid (good food, good portions) but I was up working last night so I really screwed myself up for timing the meals. I woke up at 1PM so I didn't end up fitting all my meals in (1 meal short today), so that sucked. Real IBUR on the track this Tuesday. Looking forward to it! Link to comment Share on other sites More sharing options...
Nathan Nearing Posted April 7, 2009 Author Share Posted April 7, 2009 IBUR KILLED. It was awesome though. I'm sure people thought I was crazy because I was grunting when I was sprinting, haha. During my last jog the janitor of the building looked at me and said "You're slowing down, eh?" I laughed but I really wanted to punch him out, just had no energy, haha. My caloric intake has been pretty low lately, but so far I'm still feeling alright. I'll get around to posting pictures of my meals and get a real number for how much I'm really eating. Link to comment Share on other sites More sharing options...
Octopussoir Posted April 7, 2009 Share Posted April 7, 2009 IBUR KILLED. It was awesome though. I'm sure people thought I was crazy because I was grunting when I was sprinting, haha. During my last jog the janitor of the building looked at me and said "You're slowing down, eh?" I laughed but I really wanted to punch him out, just had no energy, haha. My caloric intake has been pretty low lately, but so far I'm still feeling alright. I'll get around to posting pictures of my meals and get a real number for how much I'm really eating. Yeah I bet IBUR killed! I love doing that kind of stuff cause after 20min or less you done. Hey I responded to your inquiry about chewable creatine in the "ask a supp store employee". In my opinion its okay. No animal products from what I see on the label bro. I hope I was not too harsh, but my name was brought up and I had to defend myself because I DID look at the label closely before I ever bought them. If you have any workout questions or what supps Im taking feel free to PM me. Keep up the sprints! They will do wonders for your hams and overall strength and power! Link to comment Share on other sites More sharing options...
joelk Posted April 8, 2009 Share Posted April 8, 2009 I got to get back to HIT, my best size gains came from training like you are mate. Just keep busting your gut in the gym and the strength and size will keep coming Link to comment Share on other sites More sharing options...
Lean and Green Posted April 8, 2009 Share Posted April 8, 2009 I never followed the exact science just implemented ideas but this blog is super informative Nathan. You're on the right track. Keep it up! Sorry I cannot comment further. Need to rest up. Just wanted to show some love before I retired for some shut eye. Link to comment Share on other sites More sharing options...
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