Nicholas' Journey to get PHAT!

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Nicholas_Weir
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Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#106 Postby Nicholas_Weir » Sat Dec 10, 2011 9:23 am

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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.



:)

"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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Nicholas_Weir
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Re: Nicholas' Journey to get PHAT!

#107 Postby Nicholas_Weir » Mon Dec 12, 2011 8:01 am

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)

"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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Gaia
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Joined: Sat Oct 28, 2006 5:26 pm
Location: Michigan

Re: Nicholas' Journey to get PHAT!

#108 Postby Gaia » Mon Dec 12, 2011 8:58 am

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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Nicholas_Weir
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Re: Nicholas' Journey to get PHAT!

#109 Postby Nicholas_Weir » Mon Dec 12, 2011 9:49 am

Eats:

Lentil Vindaloo with broccoli:


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Tofu Strips in BBQ sauce:

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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:

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

Image

"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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veggiesasquatch
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Re: Nicholas' Journey to get PHAT!

#110 Postby veggiesasquatch » Mon Dec 12, 2011 2:24 pm

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 :)
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

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Nicholas_Weir
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Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#111 Postby Nicholas_Weir » Mon Dec 12, 2011 7:13 pm

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.

"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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User avatar
Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#112 Postby Nicholas_Weir » Mon Dec 12, 2011 10:10 pm

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:


Image

"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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Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#113 Postby Nicholas_Weir » Tue Dec 13, 2011 12:26 am

Homemade Iced Mocha (double shot of espresso):

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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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Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
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Re: Nicholas' Journey to get PHAT!

#114 Postby Nicholas_Weir » Tue Dec 13, 2011 12:27 am

P.S. I am not crazy drinkinga cold drink!! It is approaching summer over here, not winter! Sooo frickin hot!!!

"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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chewybaws
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Re: Nicholas' Journey to get PHAT!

#115 Postby chewybaws » Tue Dec 13, 2011 3:50 am

Nice eats! All looking tasty...getting hungry...

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Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
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Re: Nicholas' Journey to get PHAT!

#116 Postby Nicholas_Weir » Tue Dec 13, 2011 5:22 am

chewybaws wrote:Nice eats! All looking tasty...getting hungry...



Hahaha, thaks Chewy!

"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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User avatar
Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#117 Postby Nicholas_Weir » Tue Dec 13, 2011 6:04 am

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.

"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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Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#118 Postby Nicholas_Weir » Tue Dec 13, 2011 7:26 am

Some workout songs from todays session:










"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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User avatar
Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#119 Postby Nicholas_Weir » Tue Dec 13, 2011 7:34 am

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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User avatar
Nicholas_Weir
Gorilla
Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#120 Postby Nicholas_Weir » Tue Dec 13, 2011 11:09 pm

Today:

Rest, with much eating.

"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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