[Training] Nachoo123 - Keeping Track

[nachoo123]

Thought I should start my own little thread there to hopefully inspire people and keep track of my own progress.

So for my background story..

The story beings about 2 years ago, the 14:th of April 2012 I started my journey to a better life and body.
I weigh in at bout 80.9 KG at 170 CM.
I wasn't feeling very well and all I did was basicly sit inside and play computer games while eating terribly bad, I did not care basicly.

One day, when somone had called me "fat" I thought it was enough. So I signed up for a memebership at a gym and started going there 2-3 times a week and started eating healthier.

As the week passed, I lost lots of weight, and by the 4:th month I had already lost about 15 KG, which is on average 3,75 KG a month.

My first goal was to have a six-pack. I had never in my life had one and I wanted to know how it felt. But as the time passed and I started to get in better shape I changed my goal. Training for me was no longer just to have a 6-pack and feel happy about it, I wasn't satisfied with that. Training was something I could basicly do whenever I wanted without anyone telling me not to. About 5 months ago I started hitting the gym 6 times a week, taking my training very serious aswell as my diet. 6 times a week let me hit the whole body 2 times a week, which have shown some nice results.

Well well, that is basicly my story, I have thought about starting compeeting later on but nothing is for sure, now I just train hard because it's something I enjoy doing, I like to build on myself.

So, the 6 days workout I follow is the former Olympia champion Arnold Schwarzenegger(Which is my biggest idol) Routine and can be found here:
http://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-workout-routines



This is how I looked at the start of the journey, the left picture is 4 months in.
http://i57.tinypic.com/2uts0zo.jpg



This is me at about 62-63 KG about 12-15 months in.
http://i59.tinypic.com/14ugk1e.jpg


And this is me 1 week ago - Recentely finished my bulk and hope I've added some nice mass, I am cutting at the moment running on -150KCAL, a light and smooth cut.
http://i60.tinypic.com/15n7va9.jpg

I am going to start of by posting my Stats:
71 KG
170 CM
19yo
_________________
The big Three:
Bench: PB 100 KG x 1 | Running low reps which had resulted in increase weight
Squat: Not fully tested, 95x7 atm
Deadlift: 135KGx1 - Not runnnig low reps since I need to work on my back at the moment.

Keep in mind, most of the PB's was while I was bulking, do not expect any new PBS during the cut :P For obvious reasons hehe

Other measurments might be upploaded later.

LET'S GO!

[debben]

First. Also, who is Arnold Schwarzenegger?

Edit: Nice nips bro :D

[nachoo123]

First. Also, who is Arnold Schwarzenegger?

Edit: Nice nips bro :D
Fuck you, I know you know who it is <3

And thank you bro, they became a little big tho :P

[HonkaPonka]

Good job :D Haha sick progress from the beginning :o

[nachoo123]

Good job :D Haha sick progress from the beginning :o

Thank you so much Honka, keeps me motivated! <3

[Xeno Scripts]

Haha vilken liten arab till höger. :)

[nachoo123]

Haha vilken liten arab till höger. :)

De klart! :)

[Xeno Scripts]

http://www.youtube.com/watch?v=3jS_c4gewF4

[gabbe]

Lycka till! :)

[iMike]

Great job man.
I was at 73Kgs 1.73cms 1 year ago (pure fat), now I'm 63Kgs and going up for 73Kgs again (quality weight) ohhhh I'm still craving a Big Mac+Coke & Cig as dessert but better not ;D

[nachoo123]

Lycka till! :)
Tack ( Thank you!) ;)

[nachoo123]

Great job man.
I was at 73Kgs 1.73cms 1 year ago (pure fat), now I'm 63Kgs and going up for 73Kgs again (quality weight) ohhhh I'm still craving a Big Mac+Coke & Cig as dessert but better not ;D
Thank you very much Mike!
You have done a great job aswell man! I understand you haha, you weren't really overweight if we would look weight compared to lenght but as you describe it you have alot of bodyfat % and now it's quality weight which I believe is mostly musclemass, WELL DONE! Start a therad of your own :D ?


I am at school at the moment, will be hitting Chest & Back + Abs today, will update once I am home :) DEADLIFTS AND BENCH BOYAH <3


To be honest, I believe Big Mac is the most disscusting burger ever made by Donalds, is that only me :o ?

[iMike]

Haha ye, it's a trash burger, dunno how I got addicted to them, now I'm stuck to rice, salmon, meat, water and eggs (mostly) :x

[nachoo123]

Haha ye, it's a trash burger, dunno how I got addicted to them, now I'm stuck to rice, salmon, meat, water and eggs (mostly) :x
Haha :P
I love Chicken, could eat it everyday :D

[aQuilla Senior]

Get clean and fit ma nigger <3

[nachoo123]

Get clean and fit ma nigger <3
I will for you my love <3

[nachoo123]

Just arrived home, dropped of my schoolbag and hitting the gym now - will report back in 1.5-2 hours

And happy valentines day to you all!

[Perfections]

Nice thread mate, good luck :D Btw happy valentines day you too, celebrate that with some gym ;)

[nachoo123]

#1
Chest
Bench Press 70x10x4
Incline Bench Press 40x10x3
Dumbbell Pullovers 22.5x12x3
High Cable Chest Fly 12.5x12x3

Back
Seated Cable Row 60x10x3
Bent Over Row 50x10x3
Deadlift 85x10x4

Abs

Crunches 20x2

Leg lift - 20x3


Thoughts: A decent workout, until next time I should think about not drinking to much water since I was close to puking while performing the deadlift :P

[nachoo123]

Nice thread mate, good luck :D Btw happy valentines day you too, celebrate that with some gym ;)
Thanks mate!

Yeah, Gym never let's you down :D

[samm3]

Bra jobbat och lycka till :) Sakta men säkert kommer du att nå ditt mål. Nyckeln till success är att göra det till din livsstil.

[nachoo123]

Bra jobbat och lycka till :) Sakta men säkert kommer du att nå ditt mål. Nyckeln till success är att göra det till din livsstil.

Tack så mycket Samme3! Angående livsstil så är jag ganska säker på att det är min livsstil och jag är väldigt seriös och dedikerad att lyckas :)

[Fixi]

Nice dude! Keep on trucking :) Love to see someone acomplish something like that :P

I´m also going to the gym to gain some quality weight because i cant really gain weight in fat XD sounds stupid but i always have been a really slim and tall guy but somehow my metabolism is so fast i cant just gain by eating. So i started going to the gym 4 times each week. Even tho it´s still not easy for me gaining weight im on a good way :D and i dont need a diet to get the msucle definiton xD there is already no fat at all hehe

[nachoo123]

Nice dude! Keep on trucking :) Love to see someone acomplish something like that :P

I´m also going to the gym to gain some quality weight because i cant really gain weight in fat XD sounds stupid but i always have been a really slim and tall guy but somehow my metabolism is so fast i cant just gain by eating. So i started going to the gym 4 times each week. Even tho it´s still not easy for me gaining weight im on a good way :D and i dont need a diet to get the msucle definiton xD there is already no fat at all hehe

Thank you so much mate. I hoped somone would draw some motivation out of this :D

According to your text you seem to have a great body to start building from since there's not much bodyfat % on you obviously, which will lead to some sick results if you don't throw shit inside of you. I understand that you might not need a "diet" but try to stick to a clean food intake as possible :P

If you have trouble gaining weigh, buy some gainers, you probably have heard about those already but, they do help out alot :D

Keep on going and you will find yourself in the hall of fame very soon :D


Also 4 times each week is a very nice start, do you train after a schedule or just how you feel like? :)

[Fixi]

Thank you so much mate. I hoped somone would draw some motivation out of this :D

According to your text you seem to have a great body to start building from since there's not much bodyfat % on you obviously, which will lead to some sick results if you don't throw shit inside of you. I understand that you might not need a "diet" but try to stick to a clean food intake as possible :P

If you have trouble gaining weigh, buy some gainers, you probably have heard about those already but, they do help out alot :D

Keep on going and you will find yourself in the hall of fame very soon :D


Also 4 times each week is a very nice start, do you train after a schedule or just how you feel like? :)

No problem! Nice to see other people following their dream :D
Yea already now i´m able to see result :D and it has only been like 2 month since i started :) NAAAA! I stopped with eating completely unhealthy when i started going to the gym. Drank like 3l ice tea every day :S which didnt put any wheight on me but it was bad for my skin(acne...) and i bet all that sugar and artifical shit in there isnt good either :P

Yes I know them :) I already drink a protein shake after every workout and i think i´ll get a good gainer soon too :)
Yea i hope so man! Dedication and pain, thats the recipe :D hehe

Yes i have a schedule :D it is not completely final yet but it is pretty good for now i would say :)

[nachoo123]

No problem! Nice to see other people following their dream :D
Yea already now i´m able to see result :D and it has only been like 2 month since i started :) NAAAA! I stopped with eating completely unhealthy when i started going to the gym. Drank like 3l ice tea every day :S which didnt put any wheight on me but it was bad for my skin(acne...) and i bet all that sugar and artifical shit in there isnt good either :P

Yes I know them :) I already drink a protein shake after every workout and i think i´ll get a good gainer soon too :)
Yea i hope so man! Dedication and pain, thats the recipe :D hehe

Yes i have a schedule :D it is not completely final yet but it is pretty good for now i would say :)

Looks like you are already set :D

[nachoo123]

Just woke up, getting myself some breakfast and then we are off to the gym

Biceps/Triceps/Shoulders + Abs is what we are hitting today - Updating in bout 2-3 hours!

Hopefully there's not alot of people today(Saturday DRUNKS) :D

[jmagz]

Great progress bro :)

[nachoo123]

Sorry, but the update will be coming later tonight, as soon as I came home I went out with some friends, so I'll update when I am back home :)

[nachoo123]

Great progress bro :)

Thank you bruff <3

[nachoo123]

#2
Shoulders
Dumbbell Lateral Raise 10x10x3
Shoulder lifts 30x10x3
Military Press 40x10x3

Arms
Standing Barbell Curl 30x10x3
Seated Dumbbell Curl 12.5x10x3
Standing Dumbbell Curl 15x10x3
Close Grip Bench Press 50x10x3
Standing Barbell Tricep Extension 22.5x10x3

Abs
Leg lifts 20x5


Thoughts: A nice workout, nice pump and great feeling :D

[nachoo123]

Woke up abit late since I went to bed very late yesterday ( Working on a script :P)
Since I did not eat breakfast I will have to eat more now during lunch and then off to the gym for the last gymday before my restday tommorow :D LEGS IS ON THE LIST - I believe I will be able to take 100 kg in squat even tho I am on a cut :D

Reporting back in whenever I am done :)

[PromB]

Woke up abit late since I went to bed very late yesterday ( Working on a script :P)
Since I did not eat breakfast I will have to eat more now during lunch and then off to the gym for the last gymday before my restday tommorow :D LEGS IS ON THE LIST - I believe I will be able to take 100 kg in squat even tho I am on a cut :D

Reporting back in whenever I am done :)

100kg is no problem the legs are strong as ?¤!#¤, just keep the back straight! :)

[nachoo123]

I've had fully up working on some quest-scripts, I will be updating today's workout tommorow, since I need to go to bed :)
I can atleast tell you I managed 100x3 on squats and 105x1 :D next time 110 no problems :)

[nachoo123]

#3
Legs:
Squat 60x12x1 80x10x1 90x10x1 100x3 105x1
Sitting Calves-lift : 25x10x3
Upper-Legcurl(Hamstrings) = 45x10x3
Knee-bendings with dumbells in hands: 10x10x3
Leg Curl - 50x10x3

Abs:
Leg lifts 20x3
Wraps 50x2

NEW PB IN SQUAT :D


This was yesterday's workout, today Is my restday, and tommorow we hit Chest & Back + Abs again :)

[nachoo123]

So, yesterday was a restday and today we go ahead and hit Chest/Back + Abs again :)

Will update when I have finished the workout, feel allitle tired today tho, we'll see how it goes :)

[nachoo123]

#4
Chest
Bench Press 65x10x4
Incline Bench Press 40x10x3
Dumbbell Pullovers 22.5x12x3
High Cable Chest Fly 12.5x12x3

Back
Seated Cable Row 65x10x2
Bent Over Row 50x10x3
Deadlift 80x12x4

Abs


Leg lift - 20x5

[Andreolsoon]

king, "lyfter allt" slagsmål med luften

[fahlbergv]

Nice progress, keep the motivation.

[nachoo123]

Had myself a powernap after school, god damn I was tired.
I have to take care of the bathroom ( clean it) and then go to gym, I feel it's gonna be good today :D

[nachoo123]

Nice progress, keep the motivation.
Thank you mate :)

[nachoo123]

#5

Arms
Biceps:
Standing Barbell Curl 30x10x3
Seated Dumbbell Curl 12.5x10x3
Standing Dumbbell Curl 15x10x3

Triceps:
Skullcrushers 30x12x3
Dumbell tricep extension 22.5x12x3
Tricep pushdown 25x10x3



I've decided to cut down on the abs to only 3 days a week but with more exercises, due to the fact that I feel they need abit more rest aswell as I need to hit them harder.
I've also switched shoulders from the Biceps/Triceps workout to the leg one because of the fact that some bicep/tricep exercises make use of the shoulder, which makes me not be able to lift so much after performing those.

I've also gained 2 cm around my bicep since last messurements which was some months ago :D
37cm > 39cm flexed without pump :)

http://i57.tinypic.com/2d6wgmu.jpg

[nachoo123]

Going to go to the gym in about 1 hour, need to finish this damn text which is basicly the finish "essey" here in Sweden, hopefully with sucess :)

I might be able to update how the workout went today, but if not today, I will update tommorow which is also another restday :D
The week's are just flying by.

[nachoo123]

As promised, here comes yesterdays workout
#6
Legs:
Squat 60x12x1, 80x12x3 90x10
Sitting Calves-lift : 25x10x3
Upper-Legcurl(Hamstrings) = 45x10x3
Knee-bendings with dumbells in hands: 10x10x3
Leg Curl - 50x10x3

Shoulders
Dumbbell Lateral Raise 10x10x3
Shoulder lifts 30x10x3
Military Press 30x12x2, 40x10x3

Abs:
Leg lifts 20x3
Wraps 60x2


Thoughts: Good workout, I really like that I changed shoulders to legday, I can hit them so much harder then when they were on my bicep/tricep day.
Also the extra abs-workout felt really good, exhausting but very good.

Tommorow we hit the Chest/Back again :D

The cut is also going very well - I did a Kaliper test today and it showed that I've lost about 1.8% BodyFat last 4 weeks :D

http://i59.tinypic.com/fml8w.jpg

[Y2Quake]

As promised, here comes yesterdays workout
#6
Legs:
Squat 60x12x1, 80x12x3 90x10
Sitting Calves-lift : 25x10x3
Upper-Legcurl(Hamstrings) = 45x10x3
Knee-bendings with dumbells in hands: 10x10x3
Leg Curl - 50x10x3

Shoulders
Dumbbell Lateral Raise 10x10x3
Shoulder lifts 30x10x3
Military Press 30x12x2, 40x10x3

Abs:
Leg lifts 20x3
Wraps 60x2


Thoughts: Good workout, I really like that I changed shoulders to legday, I can hit them so much harder then when they were on my bicep/tricep day.
Also the extra abs-workout felt really good, exhausting but very good.

Tommorow we hit the Chest/Back again :D

The cut is also going very well - I did a Kaliper test today and it showed that I've lost about 1.8% BodyFat last 4 weeks :D

http://i59.tinypic.com/fml8w.jpg

Wraps: 60x2?

What is "Wraps"?

[nachoo123]

Wraps: 60x2?

What is "Wraps"?

Wraps is the thing I call when you have a ball in your hand and are laying but your upper body is still 90 degrees and then you move the ball to the left and to the right while rotating your upper body with the ball, training your abs :P

[nachoo123]

Chest/Back good today, I will update later, since I am on an internet cafe with some friends and we are going to play CS :D

[Y2Quake]

Wraps is the thing I call when you have a ball in your hand and are laying but your upper body is still 90 degrees and then you move the ball to the left and to the right while rotating your upper body with the ball, training your abs :P

Ah, we call that the "Mason Twist" or the "Russian Twist"

Keep up the progress, it is a great lifestyle. I myself am addicted.

[nachoo123]

Ah, we call that the "Mason Twist" or the "Russian Twist"

Keep up the progress, it is a great lifestyle. I myself am addicted.

Nice, how long have you been working out for :D ? Start your own thread maybe :D ?

[Y2Quake]

Nice, how long have you been working out for :D ? Start your own thread maybe :D ?

I have been working out for the past 3 years off and on. Have been hard at it for the past year. Haha, I don't like to show off.
Joshwa534 Is the only one that gets to see my sexy body!

[Joshwa534]

I have been working out for the past 3 years off and on. Have been hard at it for the past year. Haha, I don't like to show off.
Joshwa534 Is the only one that gets to see my sexy body!

-Smooches-

[nachoo123]

Sorry for not updating, haven't had so much time, however, tommorow, after i've done my legday, I will update those I haven't had time to update ( 3 days which is 3 workouts) Chest/Back, Biceps/Triceps+Abs and Legs+Shoulders :)

Edit: will be updated 26:th instead, had to go visit my sister with sucky internet lol

[Y2Quake]

-Smooches-

<3 You will forever have my heart. hahahahahah

[nachoo123]

Sorry for not updating, I am semi-retired from the forums at the moment, however upploading pictures goes way faster then writing down each set.
I also joined a arm-wrestling club yesterday and I will continue training and going to competitions in the future hopefully :D

The cut is going good, this is today's form :D


http://i60.tinypic.com/2ir3bxu.jpg

http://i60.tinypic.com/2qno8pl.jpg

[nachoo123]

Cut's going good, I will be upploading new pics in about 4 weeks : )

[gabbe]

Looking good, nigguh! Satsa inte bara på Överkroppen** nu.. Kommer se förjävligt ut..

[nachoo123]

Looking good, nigguh! Satsa inte bara på Överkroppen** nu.. Kommer se förjävligt ut..

Haha picture of legs will come aswell :) My legs are in good shape aswell I would say :)

[gabbe]

Haha picture of legs will come aswell :) My legs are in good shape aswell I would say :)
Gött, gjorde motsatta misstaget, tränade för mkt ben, haha

[Elvang]

Cut's going good, I will be upploading new pics in about 4 weeks : )

it's been about 4 weeks?

[nachoo123]

it's been about 4 weeks?

I don't really have much time on my back at the moment, I will uppload when I have time, as I mentioned before (semi-retired) :)

[Glowingstick]

I don't really have much time on my back at the moment, I will uppload when I have time, as I mentioned before (semi-retired) :)

leg pic plz <3

[nachoo123]

Photo taken 5 weeks ago, progress going good so far, abit slower then I expected since I haven't had as much time to put in, but I am on track, no rush :)

http://i.imgur.com/HJEpRxV.jpg

[dnalyks]

25 year gym bassam ^^

[nachoo123]

25 year gym bassam ^^

Jejob or Luv :P ? ;)

[dnalyks]

Jejob or Luv :P ? ;)

Jejoberino ^^