First Log: LG Natadrol

[Docmattic]

Day 25: Gym Day-upper body- Nearly mid way through.

Todight i only did upper body as I have my first 1 on 1 basketball coaching tomorrow. I want to be able to run. so i left out legs and lower back.

I did
t bar rows x4
incline chest press x4
dumbell pullover x3
Chinups + cable crossover x3
Dips + pushdowns superset x3
Reverse preacher + lateral raises x3
incline db curls

I had a good workout tonight. I had extra carbs and calories today to have a slight break from cutting so i had some more energy. I still ate well though.

meal 1: pasta + protien shake
Meal 2: pasta + tuna
Meal 3: 1/2 tin of Tuna+ Protien shake (I couldnt stomach the second tin of tuna....so i tossed it in the trash and had a shake instead.)
Meal 4: 30 grams malto dextrose+ preworkout
Meal 5: Post wokrout shake, Two extra lean beef rissols,a piece of cheese + 2 white breadrolls.
Meal 6 TBA in a few mins. Probably 1 scoop of whey + 2 raw eggs in a shake as i think my cottage cheese is off.

Im cutting up nicely: pics as promised. 1 full flex (bit blurred) 2 trying to do traps, 3 arms---i kind of blocked my tri's out though.

[pigpen75]

Good progress bro keep itup

[discruncan]

Keep it up Jeff

[Docmattic]

Thanks guys, i appreciate the encouragement.

Day 26: HALF WAY! day off.

I had my first one on one basketball coaching session. It was quite humbling. The coach is great and made me realise i have a lot to learn. It should be a fun ride.

I think i had about 10 natadrol today. I couldn't remember if id taken one dose so i took two more. 40 mins later i was amped, hungry and felt like king ****! I sweated like an absolute pig at training. 10 was nice but not cost effective.

Legs ended up being sore after the basketball.

[Docmattic]

Day 27: Had a good session tonight

I started with

t-bar rows x4 (superset on last)
132 x12, 132 x12, 165x8, 132x10>88x8>44x10

dumbell pullover x3
60x10 60x10 66x8

bench press x4 - I've really been struggeling with this latley....i think i need a spot. It used to be moy best exersise. It is the only aparatus that i have not increased weight on over the cycle.
132x12, 154x10, 165x5, 132x8

Pec dec x 3 smashed through the whole stack of weights for 3 sets with a
drop set on last. It felt good to add this one in tonight.
165x10 165x10 165x10>132x8

millitary press (worst exersise for me) > db shrugs superset x3
mp 88x8 88x8 77x8
dbp: 66(each dumbell)x10 66x10 66x10>62xfailure>58xfalure>52f ailure

full body Dips> crunches x5
dips: x12 x10 x10 x8 x7
Crunch: 90x20 90x20 90x20 90x20 90x20

Incline db curls x4
26x10 26x10 30x8 30 x8
Reverse incline db curls x2
18x10 18x10

[Docmattic]

Day 28: wow its been four weeks...thats gone really fast.

Off day

I ****ed up by left lower back last night by the feel of it. I'll need a few days off! I think i may have jarred it on the millitary press. It didn't feel painful at the time, but I nearly lost balance on one rep and had one very awkward movement/rep.

Nothing much i can do but rest it for a few days and use machines at the gym when i go back this week so i don't have to involve it. That kind of sucks but its better than nothing. I'll streach it and hope for a quick recovery

[Docmattic]

I saw a physio therapist today to assess damage as it felt like more than a strained back when i woke up thismorning. Ive done some joint injury, and have a damaged muscle that is spasming and pinching a nerve. Ive got to take a few days off and increase my cardio. After a few days i can go back to weights that dont put direct stress on the lower back at 30-50% of my normal load. Then, depending how i feel, increase it 10% each workout thereafter until im back to full steam.

No basketball until its better. Its a bit of a setback ....but it could have been worse.

[Rahl]

I saw a physio therapist today to assess damage as it felt like more than a strained back when i woke up thismorning. Ive done some joint injury, and have a damaged muscle that is spasming and pinching a nerve. Ive got to take a few days off and increase my cardio. After a few days i can go back to weights that dont put direct stress on the lower back at 30-50% of my normal load. Then, depending how i feel, increase it 10% each workout thereafter until im back to full steam.

No basketball until its better. Its a bit of a setback ....but it could have been worse.

Sorry to hear about your injury man. Be VERY careful with the low back. You do not want to permanently damage anything in that area. Rest up!

[Docmattic]

Thanks man. Yeh, it hurts too much not to take care of it. I'm not normally one to go to a physio or doctor.

The physio recons it did it from exausting the lower back with deadlifts and bent rows. By the time i was doing millitary presses the lower back was just too exausted to deal with the pressure of stabalising the body. I guess that makes sense.

I did have some good news today. One of my good freinds got selected to feature in Muscle fitness magasine today after loosing a lot of weight. hes got three weeks to the photoshoot. Im pretty happy for him. He wants to cut up hard though. Im thinking i might get him onto lean extreme just to help him fine tune b4 the shoot.

anyway, thanks for the kind words.

[Rahl]

Thanks man. Yeh, it hurts too much not to take care of it. I'm not normally one to go to a physio or doctor.

The physio recons it did it from exausting the lower back with deadlifts and bent rows. By the time i was doing millitary presses the lower back was just too exausted to deal with the pressure of stabalising the body. I guess that makes sense.

I did have some good news today. One of my good freinds got selected to feature in Muscle fitness magasine today after loosing a lot of weight. hes got three weeks to the photoshoot. Im pretty happy for him. He wants to cut up hard though. Im thinking i might get him onto lean extreme just to help him fine tune b4 the shoot.

anyway, thanks for the kind words.

That's great news for your friend!

With your back, like I said just be careful. I severely damaged mine about 5 years ago and it still plagues me. I was out for over a year. If it's all muscular great. If it's in a disc or threatening one then I can't stress enough to be careful. In the long run you'll be much better off.

Sorry if I sound too doom and gloom it's just that after going through it I hate to see anyone else have that problem. Good luck!

[Docmattic]

Day 32: First day back
Full body excluding back and abs.

Ive reduced my dose of nata over the last few days back to 6 as i dont think i need the 8 since i cant lift heavy at the moment.

I did about 50 percent of my normal capacity tonight and it felt ok. I did very slow reps at about 15 percent with minimal pausing at the top and the bottem. I got a good burn. Im sure it will do some good.

I did seated machine tri extentions x3
seated calf raise x3
pec dec x3
Machine shoulder press x3
Incline db bicep curls x3
Reverse incline curls x2
lateral raises x4

10 mins cardio at end.

I am noticing i am getting some vascularity back in my arms. I didnt even have a preworkout drink. Body fat must still be lowering.

[Docmattic]

day 37: first real day back: ive had a few light sessions in between but nothing worth commenting on.

Chest shoulders Biceps: dropset on last set of every exersise

Benchpress x3
Pecdec x3
Incline db pressx3
Machine shoulder press x3
Side lateral raises x3
inline db curl x3
reverse preacherx3
conentration hammer curls x3

I was back at full pace. My backs a bit sore today, but pretty good considering. ive also just started my third bottle of Nata. Today will be legs + abs.

[Rahl]

day 37: first real day back: ive had a few light sessions in between but nothing worth commenting on.

Chest shoulders Biceps: dropset on last set of every exersise

Benchpress x3
Pecdec x3
Incline db pressx3
Machine shoulder press x3
Side lateral raises x3
inline db curl x3
reverse preacherx3
conentration hammer curls x3

I was back at full pace. My backs a bit sore today, but pretty good considering. ive also just started my third bottle of Nata. Today will be legs + abs.

Glad to see you back at it. Ice that low back tonight before you go to bed. It will help keep it from tightening up overnight.

[Docmattic]

Thanks bro, good looking out. I did just that and it helped heaps. I then heat packed it when i woke up before work to get it moving.

Day 38, Legs abs

I did 1 hour of basketball preceeding the workout for cardio

I then did 3x

legpress
seated calf raises
lunges
hamstring curls

I then did sets of 20 crunches on the ab machine set on 45 kg.

I didnt go too heavy as a i found a lot of these exersises hurt my back

Day 39: Tri's and back

i did 4 x

T bar rows
wide lat pulldowns
close lat pulldowns
full body dips with 22 pounds attached
close grip benchpress
pushdowns
diamond pushups

I felt like an absolute beast throughout the whole workout. Im thinking i want to try the trifecta stack now.

Im going away for easter weekend.

Im taking a skipping rope with me. I think i'll do 3 mins skipping 5x 50m sprints + 10 burpees and 5 chins each morning. I'll do it in a circuit until l i hit 30 mins. I'll do dips if i can find anything to do them off aswell.

Have a great easter everyone.

[Rahl]

Thanks bro, good looking out. I did just that and it helped heaps. I then heat packed it when i woke up before work to get it moving.

Day 38, Legs abs

I did 1 hour of basketball preceeding the workout for cardio

I then did 3x

legpress
seated calf raises
lunges
hamstring curls

I then did sets of 20 crunches on the ab machine set on 45 kg.

I didnt go too heavy as a i found a lot of these exersises hurt my back

Day 39: Tri's and back

i did 4 x

T bar rows
wide lat pulldowns
close lat pulldowns
full body dips with 22 pounds attached
close grip benchpress
pushdowns
diamond pushups

I felt like an absolute beast throughout the whole workout. Im thinking i want to try the trifecta stack now.

Im going away for easter weekend.

Im taking a skipping rope with me. I think i'll do 3 mins skipping 5x 50m sprints + 10 burpees and 5 chins each morning. I'll do it in a circuit until l i hit 30 mins. I'll do dips if i can find anything to do them off aswell.

Have a great easter everyone.

NP man. Glad to hear it helped.

I like that "away circuit". It's close to what I do during a cut in the am when I do 2 a days.

[Rhadam]

Whoa, didn't realize there was a Natadrol log going.

GREAT progress so far me, the cut pics are looking fantastic. Solid work with diet, glad Natadrol is helping you keep up during the cut. Training looks off the hook too, basketball is great for cardiovascular work. I'd always rather go play an hour of bball than run on the stupid treadmill. Keep up the hard work man, doin Natadrol proud.

[Docmattic]

Thanks bro.

I should also note i am down to 187 pounds after hitting 196 (my wieght went up 4.4 pounds at the beginning) at one point in the log.

[Docmattic]

Day 44, **** not long left now.

First day back today. I ate **** on the weekend out of a need to feel polite as a guest. Meals with virtually no protien and lots of fast carbs. It sucked balls. I tried to eat very small meals. Hopefully i havn't done too much damage.

Today i did chest and shoulders did okay. I felt pretty weak with no energy. Hopefully tomorrow goes better.

I'm changing the workouts up from tomorrow and doing with shorter weight sessions with added cardio. This may mean i will be at the gym efery day but the session will be short. When possible i will do two workouts a day.

For example
Tomorrow:
.
Morning
Biceps+20 mins HIIT
Chins, incline db curl, reverse preacher +cable hammer curl
Afternoon
Basketball training 1 hour +
legs
squat, lunges, calf raise hamstring curl.

I'm trying to place a little more emphasis on cardio to try shed this fat i still have left. No preworkout this week as i am preparing for the ar***** of MP assault.

[Docmattic]

Day 45

Morning
Biceps+20 mins HIIT
Chins, incline db curl, reverse preacher +cable hammer curl

Afternoon
Basketball training 1 hour +

Gym: legs
leg press, lunges, calf raise, hamstring curl.

I did good today and had good strength. The 2 workout split worked well and all that cardio has to have been good for something.

[Docmattic]

Day 46 Back (no cardio)

Machine lat pulldowns x4
Tbar rows x4
close grip cable lat pulldowns x4
Cable rows x4

I didnt have too much time tonight. that was a good workout and left by back rather sore the next day. I was going to do tris as well but had bball the next day and wanted to be able to shoot.