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90 Day Naked Warrior Challenge

This will be my log so I could be held accountable for my progress or lack of progress. My current situation allows me to hit the gym only twice a week. So I will be doing Pavel’s Naked Warrior exercises at home to preserve and may be increase strength. Basically I’ll be doing body weight exercises “grease the groove” style when I can’t go to the gym.

I’m normally about 160 lbs but because I had stopped going to the gym for about 8 months, I lost some weight and obviously strength.

Here are my stats: (I admit I’m a skinny dude)
height: 5’9"
weight: 152.5 lbs
bodyfat: about 11%
chest: 39 5/8"
arms: 13 5/8"
waist: 30 3/4"
legs: 21 3/8"
calves: 13 7/8"
22 dead hang legit pull ups
0 “arm in” style one arm push ups

Best past lifts (at 160 lbs):
bench: 115k
squat: 152.5k
deadlift: 180k

My goals for this 90 day challenge is to get back the weight I lost plus 5 extra lbs. It should be easy as I need to gain only 4 lbs per month in body weight. I’d also like to increase my best lifts by 10 kilos each. I don’t care how I look. Once I’ve gained my lost strength I’ll focus on looking f’n awesome.

Goals:
bodyweight: 165 lbs
bench: 125k
squat: 162.5k
deadlift: 190k
30 legit dead hang pull ups
5 “arm in” style one arm push ups

I’m currently eating clean, most of the time, and I will use Cronometer (http://spaz.ca/cronometer/) to keep track of my food intake.

Day 2

Fatigue Cycling

Deadlift: 3 X 4 (110k)
Squat: 3 X 4 (85k)
Bench: 6 X 4 (67.5k)

I was a bit tired to do anything else. There was this cute girl watching me do deadlifts and clean and jerks.

Day 5

Bench: 6 X 4 (72.5k)
Squat: 3 X 4 (85k)
Deadlift: 3 X 4 (112.5k)

Struggled with the deadlift. I noticed the same girl last time watching me again, so I introduced myself.

Day 10

Squat: 6 X 4 (87.5k)
Bench: 3 X 4 (72.5k)
Deadlift: 3 X 4 (112.5k)

Getting stronger. I didn’t struggle in the deadlift like last session. The squats were easier too, even though I upped the weights and paused at the bottom (which I didn’t do last time).

I think may be the cute girl watching me deadlift yet again inspires me and makes me stronger. I talked to her a bit and got her facebook.

Day 12

Deadlift: 3 X 4 (117.5k)
Squat: 3 X 4 (90k)
Bench: 6 X 4 (72.5k)

I really had to dig deep to find the strength to do the squats. But the program seems to be working. As I’m getting stronger working out only twice a week in the gym. The cute girl asked me why I still didn’t add her on facebook. I think she likes me too.

I weigh 155 lbs now. Two and half pounds heavier in 12 days.

Day 15

Bench: 6 X 4 (75k)
Squat: 3 X 4 (90k)
Deadlift: 3 X 4 (117.5k)

I had to rest a lot in between sets. Next session, I won’t increase the weights. The cute girl won’t give me her number in Facebook. I’ll ask for it in person.

Day 19

Squat: 3 X 4 (90k)
Bench: 6 X 4 (75k)
Deadlift: 3 X 4 (117.5k)

The workout was still very challenging even though I didn’t increase the weights. I feel like a weakling only benching so little. I wanted to increase weights every session but it’s just not going to happen.

The cute girl in the gym commented on why my legs were so skinny. I told her I’ll start training my calves in August. Me and her are now texting.

Couldn’t hit the gym, so I did some push ups and weighted pull ups at home.

narrow grip pull ups: 10 X 4 (+10 lbs)
one arm push ups: 7 X 3

Day 24

Deadlift: 3 X 4 (117.5k)
Squat: 3 X 4 (92.5k)
Bench: 6 X 4 (72.5k)

I felt stronger in the bench. It was easy. Only when my work out was finished did I realize I used a lighter weight by mistake. I tried to increase the deadlift but clean and jerks I was playing around before my training session kind of beat me up.

Finished the work out in less than an hour. Usually takes me 90 minutes but I save about 50% time when caffeineted.

Day 26

Bench: 6 X 4 (77.5k)
Squat: 3 X 4 (95k)
Deadlift: 3 X 4 (120k)

Leg raises: 10 X 6

Increased the weights on all my lifts. I did it without caffeine and without any pretty girls watching. I was surprised at myself that I made progress. I was a bit worried about hitting a plateau since I do the same thing over and over everytime except I just rotate the order of exercises.

Pretty girl commented on my skinny calves, but this huge gym dude commented on how my quads are improving.

Day 31

Squat: 3 X 4 (95k)
Bench: 6 X 4 (77.5k)
Deadlift: 3 X 4 (120k)

Calf raises
Weighted pull ups

The deadlifts were hard, almost grinding. I’m happy I kept my strength though for missing the gym for six days. I tweaked my shoulder doing the pull ups. I should have called it a day after deadlifting. I hope it heals fast. Gym girl keeps talking to me in the gym, but hardly responds when I text her. Girls and their games.

I’m 158 lbs now. I gained 5.5 lbs in a month. I’m quite pleased with the progress.

Day 35

Deadlift: 3 X 4 (125k)
Squat: 3 X 4 (100k)
Bench: 6 X 4 (63 k)

Leg Raises: 6 X 6

Deadlifting was not really challenging even though I increased weight. It’s kind of weird, last session I had difficulty, now it was easy.

The squat was extremely hard. I forgot to bring my log today, so I thought I was increasing by 5 pounds, but increased by 10 pounds today.

I had to lower the weights for my bench today to let my shoulder heal.

Day 38

Bench: 6 X 4 (77.5k)
Squat: 3 X 4 (100k)
Deadlift: 3 X 4 (125k)

Bench was very difficult. I hope I didn’t hit a plateau. Squats seemed harder than last session. For deadlift, my grip nearly failed on the first set, so I had to use straps. Then my 2nd and 3rd set were very easy. It looks like I can increase weight again for deadlift but it’s going beyond what I can grip.

Day 42

Squat: 3 X 4 (100k)
Bench: 6 X 4 (77.5k)
Deadlift: 3 X 4 (125k)

No problems with grip this time when deadlifting. I didn’t even use straps or caulk. It went up easy too. But bench and squat have stalled so I’m going to try a different routine.

Day 46

Decided to test my maxes after I couldn’t get any more gains in Pavel’s Fatigue Cycling Program.

One Rep Max:
Bench: 100k
Squat: 130k
Deadlift: 150k

Still have time to reach my goals.

Day 49

Bench:
80/5, 80/4, 82.5/3, 82.5/2, 85/1

Squat:
90/5, 95/4, 100/3, 105/2, 110/1

Narrow Grip Pull Ups:
5 X 3 (+20 lbs)

Calf Raises on Leg Press Machine:
6 X 6 (205 lbs)

Leg Raise:
5 X 5

Day 51

Bench:
80/5, 80/4, 82.5/3, 82.5/2, 87.5/1

Power Clean:
50/5, 50/4, 50/3, 50/2, 55/1

Seated Calf Raise:
5 X 9 (50k)

Rope Crunch: 5 X 8 (130 lbs)
Seratus Crunch: 5 X 10 (20 lbs)
Leg Raise: 5 X 5

Day 53

Bench:
80/5, 82.5/4, 85/3, 87.5/2, 87.5/1

Squat:
90/5, 95/4, 100/3, 107.5/2, 110/1

Calf Machine:
9 X 9 (100 lbs)

Leg Raise:
5 X 6

Day 56

Bench:
80/5, 82.5/4, 85/3, 87.5/2, 90/1

Power Clean:
50/5, 50/4, 50/3, 55/2, 55/1

Seated Calf Raise:
6 X 10 (50k)

Rope Crunch: 5 X 8 (130 lbs)
Seratus Crunch: 5 X 12 (24 lbs)
Leg Raise: 5 X 6

Day 58

Bench:
80/5, 85/4, 85/3, 87.5/2, 92.5/1

Squat:
90/5, 95/4, 100/3, 110/2, 110/1

Calf Raises on Leg Press Machine:
6 X 6 (220 lbs)

Abs