My first log. The Natabolic stack and whatever else I wanna throw in
- 09-23-2010, 01:29 AM
My first log. The Natabolic stack and whatever else I wanna throw in
I recently got back into the habit of writing down my workouts, so I thought I would take it a step further and post my workouts plus my supps. I'm hoping this will help me get more focused on the total package and not just training.
A little background, I'm 37, been working out over 20 years and love to train. Problem was, as long as I got my protein in, I didnt pay much attention to where it was coming from. I was 317 at my heaviest and although I carried it well, my bf% was high so I got myself in gear, focused more on nutrition and in about three months dropped to 255. I noticed I was losing to much muscle along with the fat so changed up my diet and training and now I'm at 265. I've been doing a real slow recomp but it seems to be working.
As with anyone who has been in the game a long time I've had a nice list of injuries: ruptured a disk about 10 years ago, which still bothers me at times, left rotator cuff, right pec tendon, right bicep, both elbows and occasionally knees.
Started the Natabolic stack about four days ago. I've done two workouts since I've started. I'm gonna list my last two workouts that I did at the beginning of the month. (had a death in family, then took some time off) Then I'll list the two I did recently and continue from there.
Taking 8 Natadrol a day plus the two doses of Ghenerate as directed. Also using Asgt as my preworkout and lipotropic protein. Other supps include Animal pack plus some casein.
My workouts vary but its usually every other day. Right now I do them so that I hit bodyparts every four days. I usually have a heavy style day then the next one will be lighter style. I usually use some type of machine at first then finish with free weights. Cuts back on injuries plus then I don't have to ask for a spot as people avoid spotting in my gym like the plague.
fixed pulldowns: 250x9, 250x7
military press: 135x20, 185x8, 225x5, 245x3
hammer high row: 3plates x12, 4px5 immediate drop set 3px8, 2px12
dumbbell laterals: 30x15, 40x12, 50x8, 40x8, 30x12 then a setof 135 overhead on smith machine
dumbbell rows: 115x12
front raises: 40x20
dumbell hammer curls: 35,45,55x10, 65x8
incline dumbell curl: 25x12, 30x11, 30x8
one arm machine preachers: 65x12, 65x12
incline smith: 225x20, 275x8
low incline dumbell press: 60x20, 85x20. 110x20(this was a tainted lift. I actually saw a guy watching me so I had him hand me a dumbell, made the adrenline rush)
hammer incline: 3plates and a 25x6 with a drop of 3px5, 2px12
incline barbell: 135x20, 185x12, 225x8
flat barbell: 135x20, 225x20, 275x6, 295x5
behind head dumbell ext: 30,40,50x10, 50x10
cambered bar pushdowns: 130x10
rope pushdowns: 70x10
leg press: 6 plates x20
seated leg curls:110x20
I started the stack on 9-19
I take 3 natodrol with breakfast then 3 about 30 min before workout. Two more later in the day. 6 sprays of Ghenerate before I head out the door. I usually feel pw pretty quick. I know with jacked, I take it about ten min before I get to gym and usually feel it kicking in while I'm taking my preworkout stack. So thats when I took the Asgt. Almost three weeks since I've been in the gym.
hammer high row: 3px8
seated military press: 185x10, 205x8
fixed pulldowns: 235x7
dumbell laterals: 25,35,45x10, 55x7, then drop sets of 40,30,20,10,5s
(this is when I think asgt kicked in)
reverse pec dec: 175x10,175x8
dumbell front raises: 30x10, 40x10,45x7
bent over dumbell rows: 90x10, 11x10, 130x10, 150x7
dumbell shrugs: 130x15
dumbell hammer curls:30,40,50x10,60x8
incline dumbell curls: 30x10, 35x7
hammer machine preachers: 2px8
Felt pretty good. Especially after a layoff. Did this in about hour and a half.
Felt sore next day but was almost gone by the 22nd.
incline smith: 225x12, 275x8, 295x5
low incline dumbell: 60x20,90x20, 110x12 (got these in place myself,my kick ups suck)
barbell incline: 135x10, 185x10. 225x6( weight felt light, just couldnt push it)
flat bench: 135x20, 225x15, 275x5(same as before,just couldnt push it up)
pec dec: 85x20, 145x20, 175x20
dumbell ext: 30,40,50,x10, 50x7
rope pushdowns: 60x20, 85x7,drop set of 40x16
leg press 6 platesx20
leg curls 110x20
Had really good energy. Strength wasnt bad considering the layoff. I wanted to mimic the last two workouts for a better comparison. Thats it for tonight.
- 09-23-2010, 11:59 AM
- 09-23-2010, 01:20 PM
09-23-2010, 01:38 PM
Good luck,. kick some arse! Get your post count up and get some photos in this joint!!!
Think training's hard,. try losing!
09-23-2010, 06:02 PM
09-24-2010, 08:17 AM
Kewl. I have heard nothing but good things about this stack, from a natty standpoint. This is gonna be fun for you,... and the forum!!! Once again,. good luck!!
Think training's hard,. try losing!
09-24-2010, 12:48 PM
lat pulldowns: 225x8, 225x7
biangular shoulder press(palms face each other): 200x12, 225x6
(machine started making weird noise so I aborted)
nautilis pullover: 200x11, 225x6
standing lateral machine: 70x10, 100x12, 117x10 (pause at top each rep)
biangular pulldowns (palms face in about 45 degrees) 250x10, 287x7
dumbell laterals: 30x12, 40x12, 40x12
hammer strength iso row: 3px10, 4px10, 5px10
t-bar rows: 4px10, 4p+25x6, 5px5 dropset 3px8
standing overhead press: 135x10, 185x8
barbell shrugs: 405x12, 495x6 dropset 4px8,3px17,2px20
dumbell curls: 40x12,50x8
cambered bar cable curls(wide grip) 90x20, 150x14
seated arm curl(rotating handle): 50x10, 70x7
I haven't done this workout since 8-28. My old training partner came into town, and we always try to get together for a workout. Todays workout either met or exceeded what we did then. So far so good.
Some little side notes. p= plates, when I do drops I rest long enough to rerack the weights I take off, and I know dumbells is spelled with two b's.
I took 3 natadrol with breakfast then 3 about thirty min before workout. Will take 2 more later. Six sprays Ghenerate before I left out the door, and 1 scoop Asgt about thirty min before workout. That's it for now, I gotta get some chicken n veggies.
09-26-2010, 10:04 PM
Biangular chest press: 287x12, 287x12
Incline hammer: 3px12 3p+25x10 3p+35x7drop set 3px8 2px12
Magnum hi incline: 3px12 4px12
Incline fly/press: 50x12/12 75x10/7
Machine french press: 250x12 280x7.
Vbar pushdowns: 120x8 120x6
Leg ext: 275x12
Leg press: 8px12 8px12
Leg curl: 110 x12
Going into todays workout no soreness except for traps. Recovery seems to be up. feeling slight aggression nothing major though. Took three natadrol with breakfast and three about thirty min before workout. Six sprays ghenerate right before I walked out the door. Gonna take two more natadrol later in the day.
This is my light chest day, I felt pretty good so I threw in the incline fly/press. Basically I do a set of flys then rotate the dumbells and then do a set of presses. So if I do 12/12 then thats 12 flys/12 presses.
I've got a lot of nerve damage in my left hamstring from where I ruptured that disk 10 years ago. When It happened I couldn't walk for about a month, and after 3 months couldn't walk for any real distance without pain. I had to have surgery to relieve the pain. I equated it to male childbirth.
Hard to train hams without it locking up, and I have to be careful training legs, so as not to have my quads over power my hams and create an imbalance plus dont wanna injure that spine again. You can train pretty much around any injury, but blow out that back and it's light out.
I'm really being active on stretching out the hams. In about a week gonna try to slowly implement barbell squats again. 2009 was the first year I was really able to train traps, Last year I was able to get 8 plates each side ,so who knows maybe deads will be back in the picture soon.
Been a week on the stack. Liking it so far. Hopefully in a week or two I can start setting some pr's. I've been following Ncaa's and Punthra's lthread and I knew I just had to try this.
09-26-2010, 10:26 PM
hey man solid layout, im in, hard gettin some people for your first log it seems, good luck with the progress i was thinking of testing the natabolic stack later
09-26-2010, 10:37 PM
09-26-2010, 10:41 PM
Good stuff. Will be watching this for sure. Plan on running natabolic stack with eq-plex sometime next year.
09-28-2010, 01:59 PM
fixed pulldowns: 250x10, 250x7
seated shoulder press: 205x8, 225x5 drop set 185x6,135x7
hammer high row: 1,2,3px10, 4px6 3px6, 2px8, 1px9 dropsets
dumbell laterals: 25,35,45x10, 55x9 40x6,30x8,20x12, dropsets
reverse pec dec: 100x12, 145x10, 190x9
dumbell front raises: 35x10, 45x10
bent over dumbell rows: 80x12, 120x10, 150x8
arnold presses: 40,50,60x10, 70x7
dumbell shrugs: 80x10, 130x10
dumbell hammer curls: 40,50,60,x10, 70x8
incline dumbell curls: 45x6 ( too heavy so aborted, see note)
one arm machine preacher curls: 50x12, 65x10
Nine days on stack, still feeling pretty good. Soreness seems to go away quickly. Also noticed elbows arent hurting as much. feeling pretty good. Weighed in today at 265, same as when I started.
Been following same dosing protocol: 3 natadrol with breakfast 3 about 30 min before workout. 2 later in day. Six sprays ghenerate before I head out the door. One scoop Asgt about 30 min before workout.
Started off to heavy on incline dumbells. Thats one of those exercises I really like to feel and sqeeze. Was gonna start with 30's and go from there, but right in front of the rack was a trio of guys doing dumbell shrugs...all at the same time...about 6 inches from the rack. They also rested and talked..right in the same spot. So I did the one heavy set and just did something else. This particular gym is geared more of a fitness gym so I don't get to upset about stuff like that. Usually just "sigh" and do something else.
09-28-2010, 09:09 PM
10-03-2010, 11:45 AM
Cybex chest press: 4p+25x8, 4px5, 3px8, 2px12
cybex pulldowns: 3px12, 2px8, 1px12
incline dumbell: 110x12, 90x8,70x12,50x15, drop sets then 135x12 incline press no rest
cybex machine row: 4px12
cybex shoulder press: 4p+25x8, 4px4, 3px8, 2px13
dumbell laterals: 40x12x3
close grip bench press: 225x12, 275x8
tricep v bar pushdowns: 200x12
dumbell curls: 35,45,55x10, 55x7, 40x8,30x9 dropset
21's with 50 then 60 lbs straightbar
Today wanted to do more off a "fun" style workout. I got company coming into town and I knew it was gonna be hard get away.
Went to golds for this workout. Not the best gym but has a few different things than the others. Wanted to go heavier on close grips but another no spotting gym.
Kept same dosing schedule as before. Energy is out of control. I didn't wanna stop and had to pull myself away from the gym. Also I had trouble completing some sets as I was getting a good pump. With my style of training it's harder to get a pump cause of the way I change exercises, but my body just feels swole when I'm done.
10-03-2010, 11:50 AM
First and foremost, happy you got the stack and using ASGT prework. I like how you add personal tidbits as we can all relate to how we may have felt and it affecting our diet/training or our 'comfort' zone. I'm in and will be following. Looks like you are 1 strong fella. There are plenty of them here. Good luck and if you have any questions, let me or any of my teammates know. We're here for ya.
10-03-2010, 01:13 PM
In for this one, great choices all around with Natabolic and AS-GT.
If my direct and cynical approach bothers you, just ignore it. I'm just saying what you need to hear ;).
10-03-2010, 01:15 PM
10-04-2010, 01:55 PM
10-04-2010, 05:54 PM
lat pulldowns: 225x8, 250x6 200x7 150x9 dropsets
biangular shoulder press: 150x15, 200 x12
nautilis pullover: 150x10, 200x12 150x8 100x6 dropsets
standing lateral machine: 50x12, 70x12, 100x12, 100x12
biangular pulldowns: 200x12, 250x12, 287x 8 (palms face in about 45 degrees)
hammer iso row: 4px12, 5px12 Always do these one arm at a time)
t-bar rows: 5px8 4px5 3px5 dropsets
standing overhead press: 135x12, 1325x12
barbell shrugs: 135x20, 225x20, 315x20
reverse pec dec: 105x20, 105x20
I did something to my shoulder either after my last workout or while I was working on the house. Either way I can feel a type of clicking in it and hurts in certain positions. Not to bad but enough to let me know it's there. So spent a lot of time on my off days doing my rotater cuff exercises and stretching.
I went into this workout knowing I wanted to take it easy, especially on my shoulder. No easy feat as my energy is usually out of control and I really have to fight off the urge to kill some weights.
I didn't push any of the shoulder moverments. Just took it nice and slow and really concentrated on contracting and squeezing. Got a pretty decent pump from everything but by the time I got to Iso rows I felt like spewing.
I keep my form pretty tight anyways but the little extra effort and holding the weight longer really caused that "Aw man I'm about to spew feeling". I was gonna do dropsets on Iso row but didn't wanna open gym spew. Course no one prolly would'a noticed as some guy was screaming while doing 5 plates on the legpress.
On my next workout I'm gonna try to do a full leg workout. I've really been working on stretching out the hams so let's see what happens.
I kept my normal dosing schedule. Prolly gonna get another bottle and run it for a full 8 weeks. Two weeks on the stack and I'm really liking it so far.
10-04-2010, 09:10 PM
I am in lets see you wage this war!
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
10-05-2010, 12:01 PM
10-05-2010, 12:05 PM
You move some weight man... 5 plates on the leg press, man that guy is a badass, LOL!
If my direct and cynical approach bothers you, just ignore it. I'm just saying what you need to hear ;).
10-05-2010, 09:19 PM
10-05-2010, 09:23 PM
10-05-2010, 11:38 PM
10-06-2010, 07:55 PM
10-07-2010, 03:29 PM
10-07-2010, 06:58 PM
Did a small leg workout today. The main purpose was to see how my back and hamstring will respond to doing back squats again. It's been 10 years since I have tried these. Started off with squats. The first thing I noticed is that I have lost a lot of flexibility in my shoulders. It was hard getting the bar set correctly on my traps. After a few warmups with the bar I was ready to try some weight. Remember it's been ten years.
Barbell squats: 95x15, 135x 10, 185x8, 225x5, 135x10 (none to failure)
leg press: 8 plates x12
hack squats: 275x10
leg ext: 90x12
seated leg curl: 70x12, 110x8 (left hamstring cramped up)
Going in I really didn't expect to be able to do more than 135 on squats. getting the form down was difficult and of course the shoulders being so tight didn't help. Now I just have to wait a few days and see what happens with the back.
If you've ever had any type of back injury then you prolly know about the tightness that occurs in the hips and glutes.. It's like an early warning signal that you've pushed it too much. Usually stretching takes care of this. Main problem is it feels alot like soreness so you have to be careful when doing anything that involves the glutes (squats for instance) cause what may be soreness, is actually damage. I'm hoping all I feel is muscle soreness. I'll really be stretching it out tonight. I train legs regularly, but I don't really "work" them. I'm hoping to change that.
I wanna thank everyone who has stopped by and who is joining me for this ride.
10-08-2010, 05:37 PM
Oh yeah.... I had a slip disc at L2 a few years back with SEVERE sciatica. I was in daily, min by min pain for a good 9 months from that sciatic nerve pinch. This was probably 7 years back at this point, but my back has never been the same. I re-aggravate the left side of my lumbar all the time, once to the point of being borderline bedridden. That's the real curse when your favorite lift is the Deadlift.
My wife merely cracked my back the other night and I could still feel the pipeline if you will, of that sciatic nerve and I can feel a numbness, as oppose to a sharp pain of that nerve from my low back down to my left hamstring. I have to be much too careful with my back for my age, but it is what it is, so I'm careful.
I front squat so I don't need to bend at the hips, as you do in a back squat, that seems to be kosher with my low back, even though I still feel "something" and still have to be careful.
NSCA - CSCS
10-09-2010, 06:04 PM
hammer high row: 4px8 3px6 2px12 dropsets
seated shoulder press: 135x20, 185x12,185x12,185x12
fixed machine pulldowns: 250x9, 250x7 160x15 dropset
dumbell laterals: 25,35,45x12 45x12 45x11
reverse pec dec: 110x12,170x12,190x12,205x10
front dumbell laterals: 35x12 45x12
bent over dumbell rows: 100x15, 130x15
dumbell shrugs: 100x20, 130x10
dumbell hammer curls: 30,40,50,60,70x10, 70x6
dumbell incline curls: 30x12,35x8
one arm machine preachers: 40x12,65x8
I'm still nursing my shoulder so took it easy on the shoulder movements. It's feeling pretty good but didn't wanna push it and mess it up again.
I'm getting a pretty good pump during my workouts. More of a sustained body pump or feeling more swole while I'm working out and it def is lasting longer outside of the gym. Like I posted earlier, it's hard to get a pump with my style workout but I'm noticing that it's happening more often now.
My energy level and recovery are outstanding now. I feel like I should be doing a double split or working out every day. I'm sore maybe the day after the workout and that's it. Energy is incredible, I'm leaving the gym feeling like I could still be doing more.
The idea behind my split was to just do two, maybe three exercises per bodypart then get out of the gym. Then come back to that bodypart four days later, and that's how I was originally doing it. Looking at my logbook, I'm now doing full blown workouts for that bodypart and I'm still recoving nicely.
I'm still doing my regular dosing schedule. Thinking I may bump it up to ten natradrol next week.
10-09-2010, 06:11 PM
Other than leg soreness the only other thing I noticed was the area where I had the surgery felt funny. No pain, but felt "something". Probably just scar tissue moving around.
My legs were sore, but not nearly as bad as I thought they would be. This stack is giving me amazing recovery.
10-09-2010, 06:40 PM
Incline dumbell press: 45,65,90x20, 140x10, 150x5, 130x15, 110x8
cybex chest press: 4px8, 3px12
incline barbell press: 135x12, 225x5
close grip bench press: 225x12, 275x6, 225x12
incline skull crushers supersetted w/ close grip presses: 135x12
cambered bar pushdowns: 200x12, 200x8
rope pushdowns: 70x12, 150x10,150x7
one arm across body rope pushdowns: 50x12, 70x12,70x12
I havent been able to log anything until today. My sons mom (my ex) went into labor so I had to get up in the middle of the night to take him to see her and I've had to bring him up there everyday so I've been dealing with that.
My old training partner came into town so I was able to get him to hand me a dumbell for the presses. I set pr's today on the dumbell press. Felt pretty good to crank those out. We decided next time he comes down were gonna record it and post it on youtube for all the haters to critique and blah blah blah lol.
Man I hate it when someone is logging a product and states "skin stretching pumps" but the pumps I am getting are pretty good. So good that they are actually messing with my rep scheme. After I hit 130for 15, I just knew I was gonna hit 110 for 20, but all I could manage was 8. The muscle is pumping up and making it hard to rep out like I'm accustomed too. When I changed into my civvies I had a huge pump. I wouldn't describe it as "skin stretching" more "vulgar" lol.
Almost to the three week mark on this stack. Most stuff I read said three weeks is where the strength gains really kick in, so I'm hoping for some more pr's.
10-10-2010, 12:03 PM
10-11-2010, 01:03 PM
Glad to hear nothing was aggravated. My back actually feels better when I'm squatting in general, it's the dead lifts that always end up taking me over that line and I have to take a break from all things that require bending over to lift.
NSCA - CSCS
10-11-2010, 08:46 PM
lat pulldowns: 200x15, 225x12, 175x15, 125x7
biangular shoulder press: 150x15, 200x10, 200x8, 175x10
nautilis pullover: 150x12, 200x11, 200x7
standing lateral machine: 100x12, 100x10, 100x9 70x9 40x7 drop sets
biangular pulldown: 200x12, 250x13, 250x7 150x7 dropsets
t bar rows: 2,3,4px8 5px8 4px7 3px9 dropsets
hammer iso row: 4px12, 5px12
standing overhead press: 135x12, 155x8, 185x8 135x12 ds
barbell shrugs: 405x8 315x 8 225x 12 (2 sec up held contraction then 4 sec down ds)
dumbell curl: 50x12 50x10 35x8 25x7 drop sets
Went in a little dehydrated and still got a decent pump, even on the dumbell curls. Had a good intense workout.
Decided to see how my shoulder was healing so I upped the volume on shoulder exercises. Zero pain on the overhead press so hoping to be at full blast soon.
I'm maxing out the full stacks on most machines, so the numbers can be decieving. It may look like I'm posting the same numbers but strength is def going up. For instance the iso row is maxed out at 5 plates, so next rotation I'm gonna use the 100 lb plates.
10-11-2010, 09:14 PM
10-12-2010, 10:16 PM
10-12-2010, 10:29 PM
10-13-2010, 05:02 PM
10-13-2010, 10:37 PM
incline dumbell press: 60x20 80x20 100x20
hammer incline: 3px20 2px20 1px20 dropsets
legpress: 9px12, 6px15, 4px20
leg ext: 175x12 175x12
leg leg curls: 120x12 120x12 120x12
barbell squats: 135x12, 225x 8
Went to the gym this morning and did a real quick light chest workout. Just wanted to get some blood flowing and get a good stretch.
Did legs at my place today. Felt pretty good. Squats felt better, weren't as awkward as last time. Still not pushing them full blast yet.
I ordered a pair of versa gripps and they came in yesterday. Tried em on the pressing movements and they felt a little awkward. Gonna take a few workouts to get used to them. When I got em I went out to the power rack to give them a test run. Was just playing around and after a quik warm up grabbed 315 for some shrugs and it felt like I wasn't even holding anything. Really cool feeliing. Another thing I got excited about was that I had the bar right below knee level and It felt great pulling it from there.
Think I'm gonna slowly implement deads back into the workouts. Gonna take it real slow. I remember the last time I tried them was about two years after my surgery. I remember reading an article by Victor Martinez (I think) doing deadlifts and I got really excited, went out to my power rack and started doing rack pulls. Got to 185 and on the eleventh rep...POW felt like someone punched me right in the lower back. I dropped the weight and went inside and started doing rehab exercises. Took me about a month to get rid of the pain. I havn't done them since.
Been keeping normal dosing schedule. Recovery's high, motivation's high. Strength increasing, even on a reduced calorie diet. So far so good.
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