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Tue Mar 06 16:23:37 PST 2012
Fit Status /// View History
I haven't lost anymore weight but I think I'm getting more toned
May 24, 2012 3:54pm
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Feb 1998
HOW I STARTED:
I was originally into endurance activities like cycling and running then gradually lifted weights more and more.
WHY I LOVE IT:
I love when I get to that very last rep of an exercise and then am somehow able to overcome the resistance one more time. And then feeling pumped up after is a great feeling. And working out really helps my emotional well being as well.
Natural Nate's Progress & Goals
Lbs.
2012-04-02, 2008-10-02, 2009-12-23, 2009-12-28, 2010-01-02, 2010-01-06, 2010-01-08, 2010-04-11, 2010-04-25, 2010-04-27, 2010-04-29, 2010-05-01, 2010-05-02, 2010-05-06, 2010-05-07, 2010-05-10, 2010-05-11, 2010-09-17, 2010-10-15, 2010-11-19, 2011-07-06, 2011-08-25, 2012-01-14, 2012-02-07, 2012-02-17, 2012-02-18, 2012-02-27, 2012-03-01, 2012-03-03, 2012-03-04, 2012-03-07, 2012-03-13, 2012-03-19, 2012-03-21, 2012-04-02, 2012-04-05, 2012-04-12, 2012-04-13
183.0, 193.0, 195.0, 194.0, 203.0, 204.0, 204.0, 214.0, 216.0, 214.0, 212.0, 215.0, 215.0, 210.0, 210.0, 207.5, 206.0, 206.0, 200.0, 214.0, 206.0, 207.0, 213.0, 206.0, 202.0, 201.0, 198.0, 196.0, 196.0, 194.5, 192.0, 190.0, 188.0, 186.0, 183.0, 182.0, 180.0, 179.5
2012-04-30
173 Lbs.
TIME UNTIL GOAL:
Expired
Start:
193 Lbs.
Goal:
173 Lbs.
Apr 30, 2012
%
2012-03-03, 2009-12-23, 2009-12-28, 2010-01-02, 2010-01-06, 2010-01-08, 2010-04-11, 2010-05-02, 2010-05-10, 2012-02-07, 2012-02-17, 2012-02-27, 2012-03-01, 2012-03-03, 2012-03-07, 2012-03-19, 2012-03-21, 2012-04-01, 2012-04-12
15.0, 17.0, 17.0, 22.0, 21.0, 21.0, 23.0, 23.0, 22.0, 18.0, 17.0, 15.0, 15.0, 15.0, 14.0, 13.0, 12.0, 15.0, 13.0
2012-04-14
10 %
TIME UNTIL GOAL:
Expired
Start:
17%
Goal:
10%
Apr 14, 2012
Lbs.
2009-12-23, 2009-12-28, 2010-01-02, 2010-01-06, 2010-01-08, 2010-04-11, 2010-04-25, 2010-04-27, 2010-04-29, 2010-05-01, 2010-05-02, 2010-05-06, 2010-05-07, 2010-05-10, 2010-05-11, 2012-02-07, 2012-02-17, 2012-02-18, 2012-02-27, 2012-03-01, 2012-03-03, 2012-03-04, 2012-03-07, 2012-03-13, 2012-03-19, 2012-03-21, 2012-04-02, 2012-04-05, 2012-04-12, 2012-04-13
161.9, 161.0, 158.3, 161.2, 161.2, 164.8, 166.3, 164.8, 163.2, 165.6, 165.6, 161.7, 163.8, 161.9, 160.7, 168.9, 167.7, 166.8, 168.3, 166.6, 166.6, 165.3, 165.1, 163.4, 163.6, 163.7, 155.6, 154.7, 156.6, 156.2
Current LBM:
156.2 Lbs.
Apr 13, 2012
this member has not entered weight or body fat
Natural Nate's Program
My Workout Program View My Full Workout Program
My Workout Program
Max-OT
My workout is basicaly Max-OT but sometimes I like to do higher reps and shorter rests between sets for increased variation. I do Max-OT because it gives my body a full week to recover after training a body part. I tried training twice a week long ago and it didn't give my muscles long enough to fully recover. That and the 4-6 rep range stimulates fast twitch muscle fibers for sure. Those are the type of muscle fibers that can grow in size more than slow twitch muscle fibers.
Monday: Back and Forearms
Example of a week of workouts (All sets accept warm up and weight acclimation sets performed to positive failure)
Pull-ups 12x4 setting on a pull-up machine
10x4
6x3
1x0 regular pull ups (no machine) with palms facing back.
5x0
5x0
Close Grip Cable Pull Downs
5x170
5x170lbs
Bent Over Barbell Rows
4x60's on an Olympic bar
5x60's
Weighted Hyper-Extensions
5x holding 30lb weight
5x30
Seated Barbell Wrist Curls
7x20's
7x20's
Standing Dumbbell Wrist Curls
7x60's
7x60's
Tuesdays: Shoulders and Traps
Barbell Military Press
12x10's
10x10's
6x25's
3x37.5's
1x37.5's
6x37.5's
5x37.5's
4x37.5's
Seated Dumbbell Press
5x45's
Dumbbell Side Laterals
4x25's
4x25's
Barbell Shrugs
11x90's on an Olympic Bar
10x90's
10x90's
Wednesdays
Hack Squats Machine
12x0
10x0
6x10's
3x60's
1x60's
5x60's
5x60's
5x60's
Lunges 5x25's on an Olympic Bar
5x25's
Stiff Leg Deadlifts
6x10lbs because I injured my back a while back and am gradually adding weight to regain the strength in my back.
6x10lbs
45 degree Calf Raises
6x225's
Thursdays: Chest
Barbell Bench Press
12x10's
10x10's
6x25's
3x75's
1x75's
6x75's
5x75's
4x75's
Barbell Incline Bench Press
5x65's
4x65's
Weighted Dips
6x0
5X5lbs
Fridays: Biceps and Triceps
Straight Bar Curls
12x0
10x0
6x15's
3x27.5's
1x27.5's
5x27.5s
4x27.5's
4x27.5's
Alternate Dumbell Curls
6x40's
4x45's
Lying Tricep Press
6x37.5's
4x40's
Seated Overhead Tricep Press
5x60's
4x60's
Tricep Press Downs
5x110
My workout is basicaly Max-OT but sometimes I like to do higher reps and shorter rests between sets for increased variation. I do Max-OT because it gives my body a full week to recover after training a body part. I tried training twice a week long ago and it didn't give my muscles long enough to fully recover. That and the 4-6 rep range stimulates fast twitch muscle fibers for sure. Those are the type of muscle fibers that can grow in size more than slow twitch muscle fibers.
Monday: Back and Forearms
Example of a week of workouts (All sets accept warm up and weight acclimation sets performed to positive failure)
Pull-ups 12x4 setting on a pull-up machine
10x4
6x3
1x0 regular pull ups (no machine) with palms facing back.
5x0
5x0
Close Grip Cable Pull Downs
5x170
5x170lbs
Bent Over Barbell Rows
4x60's on an Olympic bar
5x60's
Weighted Hyper-Extensions
5x holding 30lb weight
5x30
Seated Barbell Wrist Curls
7x20's
7x20's
Standing Dumbbell Wrist Curls
7x60's
7x60's
Tuesdays: Shoulders and Traps
Barbell Military Press
12x10's
10x10's
6x25's
3x37.5's
1x37.5's
6x37.5's
5x37.5's
4x37.5's
Seated Dumbbell Press
5x45's
Dumbbell Side Laterals
4x25's
4x25's
Barbell Shrugs
11x90's on an Olympic Bar
10x90's
10x90's
Wednesdays
Hack Squats Machine
12x0
10x0
6x10's
3x60's
1x60's
5x60's
5x60's
5x60's
Lunges 5x25's on an Olympic Bar
5x25's
Stiff Leg Deadlifts
6x10lbs because I injured my back a while back and am gradually adding weight to regain the strength in my back.
6x10lbs
45 degree Calf Raises
6x225's
Thursdays: Chest
Barbell Bench Press
12x10's
10x10's
6x25's
3x75's
1x75's
6x75's
5x75's
4x75's
Barbell Incline Bench Press
5x65's
4x65's
Weighted Dips
6x0
5X5lbs
Fridays: Biceps and Triceps
Straight Bar Curls
12x0
10x0
6x15's
3x27.5's
1x27.5's
5x27.5s
4x27.5's
4x27.5's
Alternate Dumbell Curls
6x40's
4x45's
Lying Tricep Press
6x37.5's
4x40's
Seated Overhead Tricep Press
5x60's
4x60's
Tricep Press Downs
5x110
My Nutrition Program View My Full Nutrition Program
Natural Nate has not added any program information.
My Supplement Program View My Full Supplement Program
My supplements include a good protein before and after my workouts, a good creatine, multivitamin, and lots of healthy essential oils.
Oxy Elite Pro and Recreate, Controlled Labs Green Magnitude and Glycergrow. Dymatize ISO 100 protein, A triple concentrated fish oil, flax seed oil, a multivitamin with D3, D3 capsules, Alpha lipoic Acid, Fenugreek, Cinnamon, and Magnesium and Zinc.
My Motivation Program View My Full Motivation Program
My Motivation Program
I plan my workouts ahead of time and keep good records of my workouts. I push myself a little harder each workout and try to lift with slightly heavier weights each time.
Having trouble eating clean. Taking a one week break from training to recover better. Have to remember not to buy anymore ice cream.
Apr 22, 2012
Making good progress. Lifting heavier weights for more reps. Possibly building new muscle while dieting
Apr 17, 2012
Dieting for long periods can be rough. Lately I have felt a little more run down and lower energy than usual. But progress is worth it.
Apr 13, 2012
Natural Nate updated his overall goal.
Lose fat maintain muscle and reach goal of 173lbs.
About Natural Nate
About Me:
My Favorites:
Fitness Books
Will Brinks Bodybuilding Revealed
Workout Music
Pantera "Cow boys from hell"
Cheat Foods
Pizza
Lifting Stats:
Latest Forum Posts
Latest BodyBlog Entries
Trying to make some healthy changes.
Posted in Training : Feb 18, 2012 4:04pmI realized last month that my body fat was too high and I needed to make some healthy changes. I have never been below 15% body fat in ten years. I always focus too much on bulking up but it shows because I had gained a lot of fat. So I decided to quit going to taco bell every day for lunch and instead started eating a 4 ounce skinless chicken breast and a sugar free light yogurt. I quit eating sugary breakfast cereals and now I eat 3 egg whites and 2 yolks and a 1/4 cup rolled oats with skim milk. And I started grilling lean meat for dinner and having some broccoli
...Eliminate the negative and peacefully potentiate the positive
Posted in Training : Dec 28, 2010 9:31pm"Always focusing on the good lately and finding ways to cope with and improve myself in how I deal with or eliminate the bad."
Workout nutrition ritual
Posted in Training : Dec 28, 2010 9:31pmI always drink some Controlled Labs "White Flood", "Green Magnitude", and "Glycergrow" 30 minutes before I work out. Then I sip on some "Purple Wraath" while I'm working out mixed with some dextrose. Then after my workout I'll have one or two scoops of whey with some dextrose mixed in a 2:1 ratio for a post-workout drink.
Visitor Comments
RomanianNatural
No problem brother,And thank you fot the add. Keep hitting it hard man....everyday is a progression step, always go beyond what you did yesturday. Belive to Achive and great things will happen.
Mar 5, 2012 7:05am
RomanianNatural
Keep that clean eating going Ntarual Guy, Results are speaking for themselfs...judging from your progress pics
Mar 3, 2012 8:47pm
MusclepharmPres
I go back n forth alot from power lifting to bodybuilding if you need any help cutting just let me know bro keep up good work
Nov 20, 2010 6:26am
VillainChien
Jeez, man.
Insane mass building. Looks like you've turned your genetics upside down.
I'm fighting against mine too, but I think I'm winning. 8-)
Gonna compete one day?
Cheers!
ViCh
Nov 19, 2010 2:14pm
NoEndInSight
Thanks Nate. Your progress looks great too...keep up the amazing work bro.
Aug 15, 2010 12:03am
rbempire
Great fit status. Something that we all can remember, including myself. Keep up the good work you are doing.
May 10, 2010 5:45pm
NoEndInSight
Thanks Nate, it feels like it's been a slow process to put on size, and I'm hoping to put on some more too. Congrats on your new gains bro, and your new pic looks great.
May 1, 2010 6:08pm
cramos1279
Thanks for making me an inspiration. It truly means a lot to me as one of my personal goals. You have made my goal more realistic. Anything you need Nathan that I can help with please let me know. I hope you reach all your goals and will be keep track of you to see your progress.
Apr 25, 2010 10:44am
cramos1279
Thanks brother. If I inspire you with my transformation then it would be an honor to be added as one of your inspirations on your list. Keep up the good work and never back down.
Apr 25, 2010 10:36am
100%beef
Hey guy, you've got a solid foundation for some really awesome building. All the best in meeting your goals.
Jan 8, 2010 10:24am
NoEndInSight
Thanks for the comments Nate, I really appreciate that. You have a great base to build on, and I have no doubt that you'll reach your goals...and you're absolutely right about enjoying the journey. Best of luck and stick with it.
Jan 7, 2010 10:50pm
Natural Nate added 4 new photos to his progress photos.