T Nation

'From Scrawny to Strong' : My Journey

Welcome to my log!

I’ll be tracking everything from my workouts, nutrition, etc. to every day life.
This will be about much more than simply the progression of my physique, but my journey through life and ultimately to stepping on the stage in the 2014 NPC Season competing in the Men’s Physique Division.

Age: 23
Training History: 9 months of proper training + nutrition (dicked around for a while prior to that)
Height: 5’6
Weight: 160lbs
Location: Michigan, US

Background

I separated from 4 years of military service with the Marines in July of last year, since that point I decided it was really time for me to buckle down and do something productive with myself.

I felt like I was kind of at a low point with my life…not doing much, and just coasting by day to day.
One day I just decided enough was enough, it’s time to stop feeling sorry for myself and start making a change.

Through a friend I found the gym, my first couple of months were spent doing typical “bro” style training + dieting, not knowing any better and believing everything I had read in ‘Flex’ Magazine or ‘Muscle & Fitness’, and wondered why I never really saw results.

Eventually I found flexible dieting, tracking calories/macronutrients, and proper training programs focusing on my compound lifts and steady progression from week to week.
Since that point I’ve made leaps and bounds in my physique and will continue to push the boundaries further every day.

Nutrition

Calories : 3,200
Protein : 250g
Fat : 100g
Carbohydrates : 325g

Training

Upper/Lower/R/Pull/Push/Legs/R

Upper Day
Incline Bench - 4 x 6
Bent Over Row (Alternate Grip) - 4 x 6
Flat Bench DB Press - 1 x 15, 2 x 10, 3 x 5
Seated Shoulder Press - 4 x 6
E-Z Bar Curls - 1 x 15, 2 x 10, 3 x 5
Skull Crushers - 1 x 15, 2 x 10, 3 x 5
Standing Cable Flys - 2 x 12, 2 x 10, 3 x 4
Pull Ups - BW x 10 x 5 sets

Lower Day + Abs
Squats - 4 x 6
Deadlifts - 4 x 6
Leg Press (Alternating Position) - 4 x 6 (2 sets high/2 sets low)
Calf Press - 1 x 15, 2 x 10, 3 x 6
Weight Crunches/Oblique Crunches (Superset) - 3 x 12-15

Pull Day
Bent Over Row (Alternate Grip) - 1 x 15, 2 x 10, 3 x 6
Lat Pulldown - 1 x 15, 2 x 10, 3 x 6
E-Z Bar Curl - 3 x 21
Hammer Curl (DB) - 1 x 15, 2 x 10
Reverse Crunches - 1 x 15, 2 x 10, 3 x 6

Push Day
Incline DB Press - 1 x 15, 2 x 10, 3 x 6
Flat Bench Press (Alternating Grip) - 4 x 6
Side/Front Raise - 2 x 10, 3 x 6
Rear Delt Fly - 2 x 10, 3 x 6
Skull Crushers - 1 x 15, 2 x 10, 3 x 6
Standing Cable Flys - 2 x 10, 3 x 6

Leg Day + Abs
Squats - 4 x 6
SLDL - 2 x 10, 3 x 6
Leg/Calf Press (Superset) - 4 x 8
Seated Leg Extension - 2 x 10, 3 x 6
Hamstring Curl - 2 x 10, 3 x 6
Thigh Abductors - 2 x 12, 2 x 10, 2 x 6
Weighted Crunches/Oblique Crunches (Superset) - 3 x 12-15


Photographs on the left are my current physique.
Photographs on the right is where I started at 9 months ago.

Transformation Pt. 2

Today’s Training

Incline Bench Press (Machine) - 140 x 15 / 180 x 10 / 200 x 10 / 230 x 5 / 250 x 5 / 270 x 5
Bent Over Row (Machine) - 70 x 15 / 100 x 10 (2 sets) / 140 x 5 (3 sets)
Flat Bench DB Press - 35 x 15 / 45 x 10 (2 sets) / 55 x 5 (3 sets)
Dumbbell Standing Shoulder Press - 30 x 15 / 35 x 10 / 40 x 10 / 45 x 4 (2 sets)
EZ Bar Curls (Alternating Grip) - 30 x 18 / 20 x 15 / 20 x 12
Single Arm Cable Kickback - 30 x 15 / 40 x 10 / 50 x 10 / 60 x 5 (3 sets)
Cable Standing Fly - 40 x 12 (2 sets) / 50 x 10 (2 sets)
Pull UpsDips (Superset) - BW x 10 (5 sets)

Light intensity walking/cardio on treadmill - 30 minutes

Had to switch up the program a bit due to training at a different gym than usual and the limited availability of equipment.
All in all it still felt like a really solid workout, even for a “heavy” day I focused on keeping weights light enough to really feel the contraction and ensure proper activation during reps.

Really think it helped me out as this workout felt like one of my most productive in a long time.

Little light intensity cardio at the end was just for fun/shits and giggles.

Final Nutrition Totals
Calories : 2,771
Protein : 216g
Fat : 79g
Carbohydrates : 323g (24g/fiber 145g/sugar)

Have decided to go for more of a recomp/very slow bulk phase as opposed to an all out aggressive bulk during this period.

With calories sitting between 2,700-2,800/day I should be right around 2lbs/month of weight fluctuation, however I’ll monitor closely and adjust accordingly.

Yesterday’s Training

Squats - 135 x 8 / 155 x 6 / 175 x 4 / 205 x 4
Deadlifts - 135 x 15 / 225 x 10 (2 sets) / 275 x 4 / 295 x 4 / 315 x 4
Leg/Calf Press (Superset) - 180 x 10 (2 sets) / 270 x 4 (2 sets)
Crunches - 90 x 15 (3 sets)
Cable Side Crunches - 50 x 15 (3 sets)

HIIT - 10 Minutes (5 minutes / Rest / 5 minutes)

Honestly just had a terrible session today.
Energy was drained (most likely due to a terrible night of sleep) and was not feeling it at all.

Pushed through with what I could but left very disappointed.
Will come back with a strong leg session to end out the week

Final Nutrition Totals
Calories : 3,047
Protein : 157g
Fat - 103g
Carbohydrates - 400g (27g/Fiber 155g/Sugar)

Low on protein and high on carbs/fat, chalking that one up to a loss…

Everything back on track today though.