Nate's Journal

[nate]

every one seams to say that keeping a journal helps and keeps you motivated, so i thought i might give it a go.

my current goals are to add mass, i want to hit about 220 - 230 at the same bf, by about the end of june. i want to get heavy before i start playing football. but i want to get strong too...

i currently weigh 92kgs (200lbs), was going to give mesurements too, but since im moving house on satuday..the tape measure is packed. my bf is at about 20%, im not to concerned with the high bf at the moment since its coming into winter and im still bulking.

my current diet is as per day:

300g protien
500g carbs
65g fat

excluding dinner (what ever my mum makes)

i plan on changing it slightly, bring down the carbs and up the protien to get more of a 40/40/20 split

supps:
ZMA 45 mins before bed
tribulus before bed
creatine 3g post work out
protien poweder

i also managed to get some creatine serum for free, so i might use that aswell, see how it works

my workout:

monday(back):
high pulls 3*5
deadlifts 4*5
bent over bb rows 3*5
military press 3*5
shrugs 3*7

tuesday(run!!)
2.4km run (1.5miles)

wednesday(chest)
bench 4*6
incline 3*5
close 3*5
skull crushes 3*5
hammer curls 3*8

thursday (run)
2.4km

friday(legs)
squat 4*6
leg press 3*5
SLDL 3*5
standing calf raises 4*6

sat & sun
REST

i have about 2 more weeks on this work out left. the hst one interests me, so im looking at doing that next.

although i have been going to the gym for a year and a half now, im still a newb...i have made about every single newb mistake ever. i only started deadlifting fairly recently and im still going light, casue i just cant get the form right. i feel as if im not flexable enougth. but im hope it will slowly get there.

i have been lucky mass wise though. i have gone from 70kgs at about 25-30% bf to 92kgs at about 20.

enjoy my journal, hopefully i will update it every day.

[nate]

alright. just got back from a pretty good workout.

Bench Press: 72.5(160)*4 | 70(154)*5 | 70*3 | 65(143)*4
Incline: 50(110)*5 | 50*5 | 50*5
Close Grip: 40(90)*10 | 50*5 | 50*5
Skull Crushers: 30(65)*5 | 30*5 | 30*5
Hammer Curls: 15(35)*6 | 15*6

well, im spent.

[kungfu74]

Originally Posted by nate

my current goals are to add mass, i want to hit about 220 - 230 at the same bf, by about the end of june. i want to get heavy before i start playing football. but i want to get strong too...

i currently weigh 92kgs (200lbs), was going to give mesurements too, but since im moving house on satuday..the tape measure is packed. my bf is at about 20%, im not to concerned with the high bf at the moment since its coming into winter and im still bulking.

your only giving yourself about 9 weeks to gain 20 - 30 lbs... that's 2.2 - 3.3 lbs per week! i'm not sure that that type of lean muscle mass gain will be possible while maintaining your current bf% I might work that down to 10 - 20 lbs of lean muscle by the end of june, which I still would consider a tough goal considering your current bf% just my 2 cents.... good luck and I look forward to peeking in to see your progress. you going to take any before and after pics ?

[nate]

thanks for the tip kf. higher expectations will push me harder. im not going to be dissapointedf if i dont make that goal, 10-20 would be just as nice. as for before and after pics. i will, once i find my camera.

im currently moving house, so i have missed a couple of work outs and runs, also, havent been able to stick to my diet as well. but i should get right back into it as off tomorow.

it seams i have been doing this workout for close to 8 weeks now, so i feel like a change. im going to try the HST routine for 6 weeks and see how that goes. so il start this wednesday.