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Nathaniel 04-16-2004 11:12 PM

Nathaniel\'s Journal
I've been lurking here for quite some time reading the boards and articles. I've finally decided to post beginning with a journal. Hopefully it'll keep me motivated to continue. All comments and suggestions are, of course, appreciated.

Format: Reps X Weight

Leg Day:
Squats - 10x265 9x255 5x255 I was kind of dissatisfied with my form on the first two sets. I needed to go about an inch or two lower.

Leg Extensions - 11x185 + Static @ 30 sec. x 155
9x180 + Static @ 25 sec. x 155
9x180 + Static @ 20 sec. x 145

Hack Squats - 8x95 7x95 8x85

Every set above this included fascia stretching for approximately 30 seconds. After about the first stretch I can easily go all the way back until my head touches the floor. Does this mean I have plenty of room within the fascia? Should I keep doing the stretching?

BB Lunges - 12x95 12x95 10x105 10x105
I probably could have used more weight on these but I had never done them before.

DB Walking Lunges - 21x35s 19x35s
I really liked these! Again, I could have done more. The rep count is total lunges for both legs.

Lying Leg Curls - 10x140

Standing Calf Machine S.S. Reverse Calf Raises
340x16 S.S. BWx18
320x15 S.S. BWx15
280x17 S.S. BWx16
260x17 S.S. BWx16
260x15 S.S. BWx17

This is the first time I've trained calves in a higher rep range. When I did the reverse calf raises I varied the resistance by changing how far my feet were hanging off the platform.

I might post diet tommorow if I have time.

ZachE84 04-16-2004 11:27 PM

Re: Nathaniel\'s Journal
Looks like you've planned well, and it will pay off.

Good luck!

LegendaryWatcher 04-17-2004 05:40 AM

Re: Nathaniel\'s Journal
Dude, those were some brutal weights in that leg workout. Like, wow and stuff. I wish you the best of luck and you have picked the right place to keep motivated bro. We're all here for each other and inspire, encourage, and motivate each other to press on. Welcome and I'll be stoppin' in from time to time my friend to see what kind of terror you unleash on the iron beast.

PurposeDriven26 04-17-2004 11:46 AM

Re: Nathaniel\'s Journal
Welcome to abc bro! It's good to have you.

Nathaniel 04-19-2004 10:49 PM

Re: Nathaniel\'s Journal
Today was biceps/back day.


Seated Twisting DB Curls using the 15-20-25 method (described here)

15x30 drop 20x20 drop 25x15

Incline DB Curls using the 12-15-20 method

12x25 drop 15x20 drop 20x15



5x255 drop 2x245

Bentover BB Rows

9x115 drop 5x105 drop 6x85
8x105 drop 6x85 drop 8x65
8x95 drop 5x85 drop 8x65

Wide Grip Pulldowns S.S. Narrow Grip Pulldowns


Wide Grip Cable Rows


I really have trouble putting any mass on my arms. Starting next week, I'm switching up my split. I'm placing back with chest which will be an AM/PM split. I'll place biceps with triceps. Hopefully this change will be for the better.

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