El diario de Nahuel (My Journal)

[Nahuel]

Well, for myself and for the rest of the people here, I decided to finally start recording my workouts and (hopefully) my progress. As to February 26, 2004, I am a very skinny guy, and I have decided to change it definitely. I have the basics, and this time I hope I will found the motivation to keep on training regularly for the rest of my life. There are no con's, and millions of pro's!. So here it goes:

STATS
Age:34
Heigt: 5? 9?
Weight: 128
Bodyfat: something around 13%


TRAINING PROGRAM
Goal: Mass, mass and more mass everywhere, but specially in my legs, traps and delts.
Tuesday: LEGS. Squats, Hack machine, Hamstrings, Rised calves, Seated calves.

Thursday: CHEST, TRIS and DELTS. Declined bench, Inclined Bench, Inclined flys, Dips behind the back, Tri Cable Pressdown, Neutral dumbell presses, Lateral flys, Front dumbell rises, Side dumbell rises.

Saturday: BACK, BICEPS and FOREARMS. Pullups to the front, Bent over rows, Dumbell shrugs, Upright rows (close grip), Standing Barbell Curls, Concentration Curls, Reverse curls, Dumbell wrist curls.

Every Workout: ABS. Crunches, Flat bench leg rises, Side leg rises


DIET
2400 cal. divided into 5 meals, 50% coming from carbs, 30% from proteins, and 20% from fat.
3 grams of protein by kilogram of bodyweight.


Coments welcomed and encouraged!