*My Journal*

[CallMeNation]

Alright guys, I'm new to the site so I figure I would post what I started doing today. I'm about 2 weeks into working out again. I used to workout my freshman year but that was MANY years ago!! I was 15 then I'm 22 now!

I'm 5"7 setting at 160lbs. What I'm using is Whey Protein for my shakes, BLITZ pre workout, and I take NaTren HGX and Oxan-VR. Both pills, If you don't know what the last two are, the NaTren HGX is for extreme mass & strength and the Oxan-VR is for defined mass & strength.

Today "Saturday" my work out was Upper body I did,

Curls dumbbells
20lbs-14x
25lbs-10x
30lbs-8x
35lbs-6x

Overhead press dumbbells
30lbs-15x
35lbs-10x
40lbs-8x
45lbs-6x

Triceps Rope pull downs
60lbs-15x
80lbs-10x
90lbs-6x

Pull ups
3 sets 10 each set

Dips
1 set 15x
2 set 10x

Rear Delt Pull machine
90lbs-10x
130lbs-8x
150lbs-6x

arm extensions machine
70lbs-10x
90lbs-8x

Chest Press machine
70lbs-15x
90lbs-8x
110lbs-6x

When I do my legs again I will write down everything I do and post it on here also! Also, If there are any tips or pointers you guys can tell me I would appreciate that! I will try and get some pictures up of me as I'm starting out and as im progressing! Thanks!!

[Condor]

CMN,

Glad to see you're starting a journal...Unreal how fast time fly's, huh? I'm turning 28 this summer and each year is going by faster than the last!!!

Looking at your workout routine, I would suggest spending a bit more time on the compound lifts- It's amazing how much they (compound movements) will do for things like your bi's and tri's despite not targeting them in isolation. As many recommend on this forum, post your diet if possible. Guys with a lot more experience than myself will tell you that diet is really 80% of the equation in successful bodybuilding.

And if I didn't already say so, welcome aboard!

[CallMeNation]

well my diet varies from day to day as I do get tired of certain stuff over and over...but for instance we will go with today.

Breakfast: special K cereal with 2% milk

Snack: Protein/fiber bar

Lunch: Grilled Lemon chicken, Broccoli, Rice

Snack: Yoplait Yogurt

Lifting: Blitzz Preworkout
After Lifting: Whey Protein Shake mixed with water

Supper: Grilled Chicken, Rice, Green Beans

[CallMeNation]

Also, I started a new workout with my partner today. It is from this website http://www.bodybuilding.com/fun/12-w...ng-trainer.htm

I am trying to bulk up a little bit then im going to cut down

Today was upper body so it entitled to

Warm up: Cardio 5-10 minutes. We did the bike for 10 minutes
Barbell Bench Press: 2 warm up sets of 10 at 95lbs and 2 sets of 15 at 115lbs
Bent Over Barbell Rows: 2 warm up sets of 10 at 105lbs and 2 sets of 15 at 115lbs
Seated Barbell Military Press: 2 warm up sets of 10 at 95lbs and 2 sets of 15 at 115lbs
Barbell Shrugs: 2 warm up sets of 10 at 135lbs and 1 set of 15 at 225lbs and 1 set at 245lbs
Close Grip Barbell Bench(Hate these): 2 warm up sets of 10 at 65lbs and 2 sets of 15 at 95lbs
Barbell Curls: 2 warm up sets at 35lbs and 2 sets of 15 at 45lbs

Low #'s I know but hopefully they will be going up in the up coming weeks!!!

[CallMeNation]

My Pictures! ugh makes me sick to see my self like this! Cant wait to bulk up and cut up!!

[Condor]

Good foundation- Looking forward to the progress man!

[CallMeNation]

Thanks man, I'm looking forward to it too!! lol

Lower body today

Squats 2 sets of 10 with 135lbs and 2 sets of 15 with 185lbs
Deadlifts 2 sets of 10 with 135lbs and 2 sets of 15 with 145lbs
Leg press (idk what the machine weights) but did 2 sets of 10 with 180lbs and 1 set of 15 with 270lbs and 1 set of 15 with 360lbs
Standing Calf Raise machine put it on the 8th plate for 2 sets of 10 and 10th plate for 2 sets of 15
Seated Calf Raises 1 set of 10 with 45lbs and 1 set of 10 with 70lbs and 1 set of 15 with 95lbs and 1 set of 15 with 140lbs
Decline sit ups with 6lbs & 10lbs weighted ball tossed to me
Hyperextensions while holding 10lb weight for 2 sets of 10 and 25lb weight for 2 sets of 15

I worked out in the morning at 530am so my diet today was:
Preworkout
Breakfast: Regular Oats with a scoop of whey protien
Snack: 20 Almonds
Lunch: 2 6oz chicken breast, Broccoli, Green peas
Snack:Water and 1 scoop of whey protein
Supper: Chicken Breast with rice and broccoli

[CallMeNation]

Upper Body this morning!!

Incline Bench-
2 sets of 10 with 95lbs
1 set of 15 with 115lbs
1 set of 12 with 95lbs

Pullups-
2 sets of 10 with 10lb assist
2 sets of 15 with 6lb assist

Side Lateral Raise-
1 set of 10 with 15lbs
1 set of 10 with 20lbs
1 set of 15 with 20 lbs
1 set of 15 with 15lbs

Dumbbell Shoulder Shrugs-
1 set of 10 with 55lbs
1 set of 10 with 65lbs
1 set of 15 with 85lbs
1 set 15 with 90lbs

Skull Crushers-
2 set of 10 with 50lbs
2 set of 15 with 50lbs

Dumbbell Curls-
1 set of 10 with 20lbs
1 set of 10 with 25lbs
1 set of 13 with 25lbs
1 set of 15 with 20lbs

Looking and feeling pretty good right now! Really sore! But loving it!!!

[CallMeNation]

Lower body this morning

Barbell deadlift
2 sets of 10 with 115lbs
2 sets of 15 with 115lbs

Hack Squats
1 set of 10 with 135lbs
1 set of 10 with 185lbs
2 sets of 15 with 185lbs

Lying Leg Curls
2 sets of 10 with 55lbs
2 sets of 15 with 70lbs

Seated Calf Raises
1 set of 10 with 70lbs
1 set of 10 with 105lbs
1 set of 15 with 150lbs
1 set of 15 with 175lbs

Standing Calf Raises
2 set of 10 on 6th plate(has no weight number on it)
1 set of 15 on 12th plate
1 set of 15 on 15th plate

Lying Leg raises
3 sets of 12

Side raises 2 sets of 12

Feeling great/sore!!! 11 more weeks to go!!

[CallMeNation]

Start of week 2

Upper body!

Barbell bench
1 set of 10 with 65lbs
1 set of 10 with 135lbs
1 set of 9 with 155lbs
1 set of 10 with 205lbs

Bent over Barbell rows
1 set of 10 with 115lbs
1 set of 10 with 135lbs
1 set of 10 with 155lbs
1 set of 10 with 175lbs

Over head military press
1 set of 10 with 95lbs
1 set of 10 with 115lbs
1 set of 10 with 125lbs
1 set of 10 with 115lbs

Barbell shrugs
1 set of 10 with 135lbs
1 set of 10 with 205lbs
1 set of 10 with 225lbs
1 set of 10 with 275lbs

Close grip bench
1 set of 10 with 95lbs
1 set of 10 with 135lbs
1 set of 9 with 135lbs
1 set of 8 with 140lbs

Barbell curls
1 set of 10 with 40lbs
1 set of 10 with 55lbs
1 set of 10 with 60llbs
1 set of 10 with 65lbs

[CallMeNation]

Today was lower body!

Barbell Squats
1 set of 10 with 135lbs
1 set of 10 with 185lbs
1 set of 10 with 185lbs
1 set of 10 with 205llbs

Stiff legged barbell deadlifts
1 set of 10 with 125lbs
1 set of 10 with 145lbs
1 set of 10 with 170lbs
1 set of 10 with 170lbs

Leg Press
1 set of 10 with 180lbs
1 set of 10 with 315lbs
1 set of 10 with 405lbs
1 set of 10 with 495lbs

Standing Calf Raises
1 set of 10 on 8th plate
1 set of 10 on 12th plate
2 sets of 10 on 15th plate(highest plate there is)

Seated Calf Raises
1 set of 10 with 60lbs
1 set of 10 with 105lbs
1 set of 10 with 150lbs
1 set of 10 with 240lbs

Crunches(decline Bench)
1 set of 10
1 set of 10 with 10lb ball
1 set of 10 with 12lb ball
1 set of 10 with 20lb ball

HyperExtensions
1 set of 10 with 10lb plate
1 set of 10 with 25lb plate
1 set of 10 with 35lb plate
1 set of 10 with 45lb plate

[CallMeNation]

off dayyy

[CallMeNation]

Upper body this morning

Incline bench
1 set of 10 with 95lbs
1 set of 10 with 135lbs
1 set of 10 with 135lbs
1 set of 8 with 145lbs

Side lateral raises
1 set of 10 with 20lbs
1 set of 10 with 25lbs
1 set of 10 with 25lbs
1 set of 10 with 30lbs

Pull ups
3 sets of 10

Dumbell shrugs
1 set of 10 with 60los
1 set of 10 with 80lbs
1 set of 10 with 90lbs
1 set of 10 with 100lbs

Skull crushers

1 set of 10 with 30lbs
1 set of 10 with 60lbs
1 set of 10 with 60lbs
1 set of 10 with 70los

dumbell curl
2 sest of 10 with 25lbs
1 set of 10 with 35lbs
1 set of 10 with 40lbs

[CallMeNation]

Upper Body!

My first set of bench my shoulder started hurting so I lowered my weight in Bench,close grip bench, Curls and maybe one more thing.

Barbell Bench press
1 set of 10 with 135lbs(warm up)
1 set of 6 with 185lbs
1 set of 6 with 155lbs
1 set of 6 with 155lbs
1 set of 6 with 155lbs

Barbell Bent Over Rows
1 set of 10 with 95lbs (warmup)
1 set of 6 with 135lbs
1 set of 6 with 155lbs
1 set of 6 with 155lbs
1 set of 6 with 185lbs

Barbell Seated Military Press
1 set of 10 with 115lbs (warmup)
1 set of 6 with 145lbs
1 set of 6 with 155lbs
1 set of 6 with 165lbs
1 set of 6 with 170lbs

Barbell Shrugs
1 set of 10 with 135lbs
1 set of 6 with 245lbs
1 set of 6 with 265lbs
1 set of 6 with 275lbs
1 set of 6 with 295lbs

Close Grip Barbell Bench
1 set of 10 with 95lbs (warm up) shoulder hurt also
1 set of 6 with 135lbs
1 set of 6 with 95lbs
1 set of 6 with 95lbs
1 set of 6 with 95lbs

Barbell Curls
1 set of 10 with 35lbs
1 set of 6 with 45lbs
1 set of 6 with 50lbs
1 set of 6 with 55lbs
1 set of 6 with 65lbs