T Nation

Nadir's Workout Log

ok here’s the breakdown of my stats:

27 years old
5’5’’
145lbs
bf% i have no clue - probably under 15%?

i’ve always been skinny and at 27 years old i’m the heaviest i’ve ever weighed in my life. two years ago i started lifting and dieting but i had no idea what i was doing. i should have been bulking but i was cutting - at my lightest i weighed 128. yea… sick.

over the past 6 months i’ve been reading all kinds of articles, naturally mostly stuff from T-Nation and i started changing how i went about my workouts and my diet. i have also recovering from a near rotator cuff injury - apparently it was ‘rotator stress’.

when i started lifting in february i weighed 135. a month later i started bulking and lifting much heavier than i had in the past. last week i weighed 145. progress.

i’m really happy with how well my bulk is progressing and i’m shooting for another 10 pounds. i’ve never posted pictures in a thread before, so hopefully these will show up - they’re the same photos i have in my profile.

[photo]13103[/photo]
me, before i started lifting 02/08

[photo]13107[/photo]
late april

[photo]13105[/photo]
late march

[photo]13106[/photo]
late april

i’ll post what my lifts are looking like as well as my workouts from here on out. T-Nation has really changed how i think about dieting and lifting and i’m incredibly grateful for all the info that is available on this site.

here’s a look at what i was lifting when i started and what i’m lifting now.

before --> now
-RDL
105 --> 265
-ATG squat
105 --> 215
-front squat
90 --> 145
-rack pull
135 --> 275
-chin ups
bw --> bw +20
-dips
bw --> bw +27.5
-bench
110 --> 155

tuesday - 05.13.08 - vertical push-pull

rack pulls
235 x 5
275 x 5
275 x 5
275 x 5
275 x 4

bent-over rows
135 x 8 - PR
135 x 8
135 x 8

unilateral DB rows
60 x 10
60 x 10
60 x 10

incline DB press
45 x 5
50 x 5 - PR
50 x 5
50 x 5
50 x 5

incline bench press
125 x 8
125 x 8
125 x 6

DB flys
30 x 10
30 x 10
30 x 10

weighted crunches on bosu ball
75 x 8
75 x 8
75 x 8

standing calf raises
bw x 8
bw x 8
bw x 8

wednesday - .05.14.08 - quad dominant ham accessory and bis

back squats - ATG
195 x 5
215 x 5
225 x 5 - PR - up 10 lbs
225 x 5
225 x 5

front squats - ATG
145 x 8
145 x 8
145 x 8

split squats
90 x 10
90 x 10
90 x 0

standing BB curls
60 x 8
60 x 8
60 x 8

unilateral preacher curls
25 x 8
27.5 x 8 - PR - up 2.5 lbs
27.5 x 8

friday - 05.15.08 - vertical pull-push abs calves

weighted chins
+20 x 5
+20 x 5
+20 x 5
+20 x 5
+20 x 5

unweighted chins
bw x 5
bw x 5
bw x 5

unilateral lat pull-downs
60 x 8
60 x 8
60 x 8

hang cleans
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

corner press
30 x 8
30 x 8
30 x 8

arnie press
27. 5 x 10
27. 5 x 10
27. 5 x 10

weighed crunches w/bosu ball
75 x 8
75 x 8
75 x 8

calf press
160 x 12
160 x 12
135 x 12

remarks
today i didn’t have any PRs. but i did get all five sets of weighted chins with +20 today. i also got all five sets with 90lbs on my hang cleans. felt really good today.

saturday - 05.17.08 - hamstring dominant quad accessory tris

RDLs
245 x 5
265 x 5
265 x 5
275 x 5
275 x 5

GMs
125 x 8
135 x 8 - PR - up 10 lbs
135 x 8

leg curls
130 x 12
140 x 12 - PR - up 10 lbs
140 x 12

front squats
145 x 10
155 x 10 - PR - up 10 lbs
155 x 10

med. CG bench
145 x 8
145 x 8
155 x 8 - PR - up 10 lbs

weighted dips
30 x 8 - PR - up 2.5 lbs
30 x 8
30 x 8

remarks
RDLs - finally could pull off a couple of reps at 275 - grip strength is going up!
front squats - nailed 155. finally.
cg bench - really had to focus on this one - for some reason if i’m not 100% mentally into bench stuff i always do badly. will try to start out at 155 next time.

Been a while. I’ve relocated back to my home state: Texas. Good to be back but I was in and out of the gym during the past two months and haven’t made the progress I wanted. The good news is that I haven’t lost any ground, although I may have gained a little fat.

Anyway… on with it!

thursday - 08.21.08 - vertical pull-push abs and calves

rack pulls
275 x 5
275 x 5
285 x 5
295 x 5 - PR
295 x 5

bent over rows
145 x 8
155 x 8
165 x 7 - PR

unilateral DB rows
60 x 10
60 x 10
60 x 10

incline DB press
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

flat bench press
135 x 8
135 x 6
145 x 5

weighted crunches
+75 x 10
+75 x 10
+75 x 10

unilat. standing calf raises
bw x 10
bw x 10
bw x 10

Slowly but surely the PRs are trickling in, which is fine, but I’m thinking about moving off my usual routine to something that will help me beef up my delts and hams.

I’d love any advice people have to offer.