My Neat Journal

**Nate K** · 11-10-2006, 11:19 AM

This is my journal. I am planning on keeping this one untill I finish cutting in 2-4 weeks. I'm 6'1" and 187 with shorts, shirt, shoes.
I'm doing a P/RR/P/S type routine. I'm doing P/RR/P/P or p/rr/p/rr for legs.
My shin splints came back a few days ago form leg day, B-Ball, and cardio day. I hate my flat feet.
Last year at college I just kept playing B-Ball and runnin with the shinsplints; it wasn't smart.

Yesterdays workout

Bi's, Tri's, Forearms- (S) -
(Drop Sets) Chinup 4x8-10 - get 4-6 weighted reps then drop the D.B.
(21's) 3xB.B. Curl,
(1 1/2) Inc. D.B. Curl 1x8-10

(Drop Sets) Skullcrushers 4x8-10,
(21's) 3xPressdown,
(1 1/2) Dips 1x8-10

Forearms
(Triple Drop sets) 2x D.B. Hold
Some B.T.B wrist curls.

I'm taking some Arginine/Ornithine; arms felt very blood filled

Will post todays workout later.

**Nate K** · 11-10-2006, 11:21 AM

I know it's sad that I have an arm day but it's so much fun.

**mike456** · 11-10-2006, 11:59 AM

Originally Posted by Nate K

I know it's sad that I have an arm day but it's so much fun.

are you working on fixing your flat feet?

**fufu** · 11-10-2006, 12:33 PM

lawl, the ol' arm day. I see alot of advanced guys doing it, works for some I suppose. I don't know if I have shin splints but when I walk fast or run for a very short amount of time the front of my lower legs get super tight and feel uncomfortable. I have flat feet too.

**Nate K** · 11-10-2006, 03:03 PM

Originally Posted by mike456

are you working on fixing your flat feet?

I think that is impossible with todays medical knowledge.
I just realized during my workout that I think my leg problems are bein agrivated by these new leg exercises I am doing. I think my tissue will develop and be stronger in the end.

**Nate K** · 11-10-2006, 03:05 PM

Originally Posted by fufu

lawl, the ol' arm day. I see alot of advanced guys doing it, works for some I suppose. I don't know if I have shin splints but when I walk fast or run for a very short amount of time the front of my lower legs get super tight and feel uncomfortable. I have flat feet too.

Damn feet. It seems that evolutionary speaking all this would have taken care of itself.

We should have all gone shoeless from birth, eh?

**Nate K** · 11-10-2006, 03:12 PM

Weighed in at 186 today

Legs, Forearms- (P) -

Front Squat 4x5- 1x135, 3x185 (I should have gone heavier, these #'s are bad. I am still getting accustomed to olympic style.)

Supported One-Leg Squat 3x5-6, (I think I could get a couple of these unassisted if I was fresh. Yeah buddieeeeee. How exciting.)

B.B. Lunge 2x5-6- 2x95

D.B. Bulgarian Squat 1x5-6- 40's (Was havin some balance problems with the left leg but finished out the set fine.)

Forearms

3x Bumper plate pinches 35's
3x Reverse Curl

This was kind of a light power day,

**fufu** · 11-10-2006, 03:35 PM

Yeah getting used to the front squats can take a bit, just do them consistantly and keep those shoulders high and tight. Nice lunges, I haven't done those in a while.

**Nate K** · 11-11-2006, 11:07 AM

Originally Posted by fufu

Yeah getting used to the front squats can take a bit, just do them consistantly and keep those shoulders high and tight. Nice lunges, I haven't done those in a while.

Shoulders high n tight.

**Nate K** · 11-11-2006, 04:58 PM

Weight 187

Chest, Traps- (P) -

Bench Press 5x2- 1x225, 1x230, 3x225 (Last rep on last set was nice...nice as in difficult)

Inc. D.B. Bench 4x5- 1x70's, 1x75's, 3x80's (I didn't think I would get the 80's for 3 sets)

Low Cable Fly 3x6-8

Traps
2xB.B. Shrugs, 2xRev. Shrug, 2xD.B. Shrug

**fufu** · 11-11-2006, 10:04 PM

Nice bb/db benching.

**mike456** · 11-11-2006, 11:11 PM

Originally Posted by Nate K

I think that is impossible with todays medical knowledge.
I just realized during my workout that I think my leg problems are bein agrivated by these new leg exercises I am doing. I think my tissue will develop and be stronger in the end.

you can fix pronanted feet

**mike456** · 11-11-2006, 11:32 PM

here check this article out:
http://www.t-nation.com/findArticle.do?article=314nean2

there is 5 parts if you want to read the rest

**Nate K** · 11-12-2006, 01:06 AM

Originally Posted by mike456

here check this article out:
http://www.t-nation.com/findArticle.do?article=314nean2

there is 5 parts if you want to read the rest

Thanks mike. I'd never this Neaderthal no more articles before. I read the first two so far. I feel I am good except I need to have my feet faceing directly forward, mine externally rotate some. These are good articles.

**Nate K** · 11-12-2006, 01:19 AM

Originally Posted by fufu

Nice bb/db benching.

You are too kind. That front squatting has my quads sore. I have many good things to say about them

**Nate K** · 11-13-2006, 03:13 PM

Weight - 186- had some sushi last night.

Back, Calves- (P) -
Back

Deads 5x3 - 1x315, 1x335, 3x315 - I tried a 2nd set of 335 but it wasn't going anywhere, I felt good and thought I would get more weight up.

Yates Row 2x5 - 2x205

D.B. Row 4x6 - 1x80's, 3x100's

W.G. Pulldown 3x5-6

Calves

Had plenty of energy today. The pretty college boys were irritating me today because I let them. I got some looks, I'm quiet but you stand out when people just sit there and do curls or.

**Nate K** · 11-14-2006, 12:26 PM

11-14
Weight - 185.5

Shoulders, Abs- (S) -

(1 1/2) Standing Mil. Press 3x8-10,
(S.S.) Seated D.B. Press/Hammer Strength Press 3x8-10,
(Double Drop) D.B. Lateral Raise 3x8-10

Abs
(S.S.) 3xLeg Ups/Machine Crunch
(Drop Sets) 3xDouble Crunch

**fufu** · 11-14-2006, 02:57 PM

lawl, those pretty boys are morons. If you ever give farmer's walks a try I can garuntee every eye will be on you!

Sushi's good, I had some the other day.

**Nate K** · 11-14-2006, 06:22 PM

Originally Posted by fufu

lawl, those pretty boys are morons. If you ever give farmer's walks a try I can garuntee every eye will be on you!

Sushi's good, I had some the other day.

"What is he doing walking back and forth holding the heavy D.B's? I bet he can't curl it."
There was a fine blonde doing walking lunges but she won't look at me. I would farmer's walk all over her.

**fufu** · 11-14-2006, 06:31 PM

lawl

**Nate K** · 11-15-2006, 03:24 PM

11-15 -
Bi's, Tri's, Forearms- (P)
Bi's

Chinup 6x3- 1xB.W +55, 1x65, 3x75, 1x65

Inc. D.B. curl 3x6 - 35's

B.B. curl 1x6-8

Tri's

C.G. Bench 6x3- 1x185, 2x195, 1x200, 2x195
Skullcrushers 3x5-6,
Dips 1xFailure

Forearms

2xD.B. Holds w/ 100's
(S.S.) 2xPlate pinch/Rev. Curl

**Nate K** · 11-17-2006, 03:01 PM

11-17 - Legs, Forearms- (R.R.) -

Slightly Supported One-Leg Squat 3x6
Front Squat 3x6 - 185, 185, 175
D.B. Bulgarian Squat 2x8-10 - 35's, 25's
Squat 2x10-12 - 135, 135-Failed

Forearms

**Nate K** · 11-18-2006, 01:44 PM

11-18 - Chest, Lower Leg- (R.R.)

Chest

Bench 3x8,
Uni-Lateral Flat D.B. Press 3x8-10
Inc. D.B. Fly 3x10-12
Low Cable Fly 3x10-15

I messed up the rep schemes a bit so no weight is posted.

Lower Leg work

This girl asked me to take a pair of 45's off the leg press for her then I mumbled in attempt to explain how the saftey lever worked. After that we had sex.

**fufu** · 11-18-2006, 02:05 PM

Originally Posted by Nate K

This girl asked me to take a pair of 45's off the leg press for her then I mumbled in attempt to explain how the saftey lever worked. After that we had sex.

**Nate K** · 11-20-2006, 02:53 PM

Weight- 185 - first day to hit below 186

11-20 - Back, Abs - (S) -

(Rest Pause) Weighted W.G. Pullups 3x12
(S.S.) Machine Row/Yates Row 3x8-10
(Drop Set) B.B. Row 2x8-10
(1 1/2) C.G. Pulldown 2x8-10

Abs
(S.S.) 3xWeighted Leg Raise (hanging from pullup bar)/Decline Situp
(S.S.) 3xRev. Crunch, Machine Crunch

Going back to Texas tommorow. I think I will end the cut on Thanksgiving day.

**Nate K** · 11-24-2006, 11:10 AM

Cut is over, I weigh 180 neked, I think I'm down to single digit B.F.

11-24 - Hams, Abs - (P) -

Sumo Deadlift 5x5- No Wraps, never went over 295, tried Sumo Style out, much better on the back

D.B. Straight Leg Deads 3x5-6- 1x80's, 2x85's No wraps, my grip is not that strong.

Hypers 2x6-8 - 2x B.W. +25

Was planning on doing 2 sets of Single leg leg press but forgot, I almost never forget like this.

Abs
2xGorrila Ups
2xMachine Crunch
2xBench Twists

**Nate K** · 11-25-2006, 11:24 AM

Chest, Lower Leg - (P) -

Bench 5x5- 195, 205, 185, 185, 185

Inc. Bench 2x6- 145, 135 (slow bodybuilder style)

Dec. D.B. Fly 2x6-8- 35's, 35's

(Drops Set) Low Cable Fly 2x6-8

Lower Legs

**fufu** · 11-25-2006, 11:31 AM

Nice, how long were you cutting for?

**Nate K** · 11-27-2006, 02:49 PM

Originally Posted by fufu

Nice, how long were you cutting for?

Just about a month, I didn't want to go through winter being a fatty. I didn't notice untill today how much my legs leaned out.

**Nate K** · 11-27-2006, 02:51 PM

Back, Lower Legs - (P) -
W.G. Pullup 4x3- 3x60, 1x55 ,
Inverted Row 3x5-6,
H.S. Uni-lateral Pulldown 3x6-8,
W.G. Seated Row 3x6-8 (haven't done these in never or at least a year.)

Lower Legs

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