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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sat Dec 10, 2011 9:23 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
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My Pre bed meal tonight (IIFYM).

1674 cals, 80 grams protein, 69 grams of fat, 166 grams of carbs.

Consists of 3 PB and J sandwiches on Soy and Linseed Bread (natty pb, and 100% fruit spread), 2 pieces of sprouted rye bread also with pb and jam.

Oh, and I almost forgot to mention, I also drank a pint of low fat soy milk and have a hot cocoa.



:)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Dec 12, 2011 8:01 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Yesterday:

Back & Shoulders Hypertrophy Day

Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max

50kg x 3 (5kg improvement on last week)
50kg x 3 (5kg improvement on last week)
50kg x 3 (5kg improvement on last week)
50kg x 3 (5kg improvement on last week)
50kg x 3 (5kg improvement on last week)
50kg x 3 (5kg improvement on last week)

Rack Chins

BW x 10
BW x 8
BW x 8

Seated Cable Rows

50kg x 12 (5kg improvement on last week)
55kg x 10 (5kg improvement on last week)
55kg x 10 (10kg improvement on last week)

Dumbbell Rows with body against an incline bench

17.5kg's x 12
20kg's x 12 (5kg improvement on last week; 2.5kg improvement on each dumbbell)

Close Grip Pulldowns

45kg x 15 (4.5kg improvement)
45kg x 15 (4.5kg improvement)

Seated Dumbbell Presses

17.5kg's x 12 (1 rep improvement on last week)
20kg's x 9 I AM SO PROUD OF THIS!!! (2.5kg improvement on each dumbbell: total improvement of 5kg)
20kg's x 8 (2.5kg improvement on each dumbbell: total improvement of 5kg) The last rep my arms began to give out. Next weeks goal: not let this happen.

Upright Rows

30kg x 12
25kg x 12 I had to drop the weight by 5kg, because my shoulders were knackered from the 20kg dumbbells on the shoulder press.

Side Lateral Raises w/Dumbbells or Cables

4kg's x 15 (3 rep improvement)
5kg's x 14 (2 rep improvement)
5kg's x 12



Today:

Lower Body Hypertrophy Day


Squats (Speed Work) 65-70% of normal 3-5 rep max

60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

Hack Squats

120kg x 10 (20kg improvement on last week)
130kg x 12 (20kg improvement on last week)
130kg x 10 (10kg improvement on last week)

Leg Presses

100kg x 15 (10kg & 3 erp improvement on last week)
120kg x 15 (10kg improvement on last week)

Leg Extensions

45kg x 15 (4.5kg improvement on last week)
45kg x 15 (4.5kg improvement on last week)
45kg x 15 (4.5kg improvement on last week)

Romanian Deadlifts

100kg x 12 (20kg improvement on last week)
120kg x 8 It felt so good (20kg improvement on last week)
100kg x 8 (20kg improvement on last week)

Leg Curls (Lying)

50kg x 15 (5kg improvement on last week)
55kg x 15 (5.5kg improvement on last week)

Leg Curls (Seated)

45kg x 20 (4.5kg improvement on last week)
50kg x 16 (5.5kg improvement and 1 rep improvement also, on last week)

Standing Calf Raises

45kg x 10 (5kg improvement on last week)
55kg x 10 (5kg improvement on last week)
55kg x 12 (5kg improvement on last week)
45kg x 15 (a guy stole the 27.5kg dumbbells from me, so I had to lower the weight :x )

Leg Press Calf Raises

90kg x 20 (10kg improvement on last week)
110kg x 15 (20kg improvement on last week)
110kg x 15 (10kg improvement on last week)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Dec 12, 2011 8:58 am 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1619
Location: Michigan
Nicholas_Weir wrote:
Dumbbell Shoulder Press: 20kg's x 9 I AM SO PROUD OF THIS!!! (2.5kg improvement on each dumbbell: total improvement of 5kg)
20kg's x 8 (2.5kg improvement on each dumbbell: total improvement of 5kg) The last rep my arms began to give out. Next weeks goal: not let this happen.
Nicholas_Weir wrote:
Upright Row: 25kg x 12 I had to drop the weight by 5kg, because my shoulders were knackered from the 20kg dumbbells on the shoulder press.

This is usually the case after a personal best weight. Sometimes for me though, I just need a longer break for the muscles to readjust back. I was wondering how long of a rest do you do between sets and between exercises?


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Dec 12, 2011 9:49 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Eats:

Lentil Vindaloo with broccoli:


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Tofu Strips in BBQ sauce:

Image

Tahini and apricot conserve sandwiches, and some tofu with kebab paste:

Image

Nutri-Grain Cereal with cinnamon and soy milk:

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Organic Weet-Bix, Banana, and nutri grain with cocoa and soy milk:

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Very brotastic of me: Broccoli, Cauliflower, and some Sanitarium Reduburger:

Image

2 PB and J sandwiches on sourdugh rye bread, and 2 pieces of soy and linseed toast with sunbutter andapricot conserve (Right before bed):

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Dec 12, 2011 2:24 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
I swear by that soya & linseed bread. Was that with the peanut butter on my advice ;) great bulk tool!!!

For a second breakfast try x2 torlliia wraps with some scrambled tofu, bit of replacement cheese with some tobasco. You could hit up some spinach leafs to get some minerals in also :)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Dec 12, 2011 7:13 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
veggiesasquatch wrote:
I swear by that soya & linseed bread. Was that with the peanut butter on my advice ;) great bulk tool!!!

For a second breakfast try x2 torlliia wraps with some scrambled tofu, bit of replacement cheese with some tobasco. You could hit up some spinach leafs to get some minerals in also :)



LOL, yeah, thanks!

I will definately try that meal suggestion, however I will have to miss out on the cheese replacement, as there arent any vegan cheeses in Austraian supermarkets.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Dec 12, 2011 10:10 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
New Protein Powder just arrived today Woohoo!

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Pretty pissed at thesame time though, as I ordered 2.5kg of vanilla soy protein isolate and they sent me chocolate flavoured :oops:

Here it is, it costed me $45 including shipping:


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 13, 2011 12:26 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Homemade Iced Mocha (double shot of espresso):

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 13, 2011 12:27 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
P.S. I am not crazy drinkinga cold drink!! It is approaching summer over here, not winter! Sooo frickin hot!!!

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 13, 2011 3:50 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Nice eats! All looking tasty...getting hungry...

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 13, 2011 5:22 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
chewybaws wrote:
Nice eats! All looking tasty...getting hungry...



Hahaha, thaks Chewy!

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 13, 2011 6:04 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today:


Chest & Arms Hypertrophy Day


Flat Dumbbell Press (Speed Work) 65-70% normal 3-5 rep max

20kg's x 3
20kg's x 3
20kg's x 3
20kg's x 3
20kg's x 3
20kg's x 3

Incline Dumbbell Press

22.5kg's x 8 (2.5kg improvement on each dumbbell since last week)
22.5kg's x 10 (2 rep improvement since last week)
25kg's x 9 (2.5kg improvement on each dumbbell, and 1 rep improvement since last week)

Hammer Strength Chest Press

40kg x 15
45kg x 12
50kg x 12 (10kg improvement since last week)

Incline Cable Flys

40kg x 20 (5kg improvement since last week)
45kg x 15 (5kg improvement since last week)

Cambered Bar Preacher Curls

25kg x 12
30kg x 12 (5kg improvement, and 4 rep improvement since last week)
30kg x 8 (5kg improvement since last week)

Dumbbell Concentration Curls

8kg's x 15 (3 rep improvement since last week)
9kg's x 12 (2kg improvemnt on each dumbbell since last week)

Spider Curls bracing upper body against an incline bench

15kg x 20
20kg x 15 (5kg improvement since last week)

Seated Tricep Extension with cambered bar

20kg x 8 (5kg improvement since last week)
20kg x 10
20kg x 8

Cable Pressdowns with a rope attachment

25kg x 15 (3 rep improvement since last week)
40kg x 15 (20kg improvement since last week)

Dumbbell Kickbacks

6kg's x 20 (1kg improvemnt on each dumbbell since last week)
7kg's x 15 (2kg improvemnt on each dumbbell since last week)

I also ralised that I haven't trained my abs for ages, so I did them after my routine (first time I ever did hyperextensions today):

Hyperextensions:

BW x 20
BW + 10kg x 15

Side sways:

20kg plate x 12 (each side)
20kg plate x 12 (each side)

Knee raises:

BW x 20
BW x 15

Crunches:

BW + 10kg x 15
BW + 10kg x 15


I enjoyed todays workout, I am really glad I am incline pressing 25kg dumbbells now and that I sucked it up and trained my abs.


Below, post workout meal today: Weet-bix with a protein shake and soy milk over it sprinkled wwith cinnamon. I also ate a banana:


Image

I know it looks really gross, however it tastes really good.

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 13, 2011 7:26 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Some workout songs from todays session:










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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 13, 2011 7:34 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Pre Bed:

Bowl of Heinz Baked Beans in rich tomato sauce:

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And the three god like PB & J sandwiched I love:

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_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 13, 2011 11:09 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today:

Rest, with much eating.

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My Training Journal:


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