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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Fri Oct 14, 2011 7:45 am 
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Elephant
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Lunges are a biotch, but when you get used to them they can get old...you should try bulgarian squats next!

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Fri Oct 14, 2011 7:50 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
jungleinthefrunk wrote:
Lunges are a biotch, but when you get used to them they can get old...you should try bulgarian squats next!



Bulgarian Squats, they sound cool! will try and to them on my next leg day! :D

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sat Oct 15, 2011 12:46 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; Shoulders and traps:

Barbell Military Press: 30.0x12, 35.0x10, 40.0x7, 43.0x3

Barbell Upright Rows: 30.0x12, 35.0x10, 40.0x8, 43.0x6

Barbell Bent over Reverse Grip Rows: 40.0x12, 43.0x8

Barbell Shrugs:
50.0x14, 55.0x12,


Aimed Rep Range:
6-12 reps
Total Sets: 12

Cardio: went for a driving lesson for 40 mins (not sure if that’s considered cardio but wtf!)

Note to self: Try shrugging 80kg next time.

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sat Oct 15, 2011 5:42 am 
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Elephant
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Location: New Jersey, USA
LOL i dont think driving lesson is cardio. nice try! lol. u mean driving a car right?

Ur gonna go from shrugging 55 to 80kg at once?

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sat Oct 15, 2011 7:57 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
jungleinthefrunk wrote:
LOL i dont think driving lesson is cardio. nice try! lol. u mean driving a car right?

Ur gonna go from shrugging 55 to 80kg at once?


Damn! Yeah, I meant driving a car.

I sure am going to attempt that jump from 50kg to 80kg; I am crazy!

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sun Oct 16, 2011 5:14 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: Biceps:

Dumbbell Drag Curls: 12.0’s x 12, 12.0’s x 9, 18.0’s x 4

Hammer Curls: 12.0’s x 10, 12.0’s x 10, 12.0’s x 8

Concentration Curls: 12.0’s x 5, 12.0’s x 6, 12.0’s x 5

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sun Oct 16, 2011 8:07 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: Chest/ a bit of triceps

(In Kilograms)

Barbell Bench Press: 50.0 x 12, 55.0 x 9, 60.0 X 11, 65.0 x 5

Barbell Incline Press: 50.0 x 12, 50.0 x 5, 55.0 x 7

Dips: 10.0 x 14

Bent Arm Dumbbell Pullovers: 18.0 x 12, 18.0 x 12

Note: I Should have done another set of incline Press as it was a pretty pathetic lifting-weight for a person of my height.

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Wed Oct 19, 2011 3:59 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:

Deadlift:

60.0 x 12

60.0 x 12

Pullups:

BW x 11

BW x 8

BW x 7

V Bar Pulldowns:

40.0 x 12

50.0 x 8

Bent Over Barbell Rows:

45.0 x 12

50.0 x 10

Close Grip EZ Bar Curls:


30.0 x 14 (super slow)


Today: Legs:

Barbell Back Squats: (60 second rest between each set)

50.0 x 14

50.0 x 14

50.0 x 14

50.0 x 14

50.0 x 14

Stiff Legged Deadlifts: (60 second rest between each set)

50.0 x 14

70.0 x 12

75.0 x 10

50.0 x 14

Calf Raises: (20 second rest between each set)

12.0’s x 20

12.0’s x 18

18.0’s x 15

Leg Curls: (cool down)

20.0 x 30

20.0 x 14

20.0 x 6


I tripped going up the stairs and fell down them (20 meters) after todays workout. (I guess this means I hit them hard enough for the day).

Today I also did 4 hours of sweeping, mopping etc so I think that this burned quite a few calories I'm definately going to eat a lot tonight :D

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Fri Oct 21, 2011 6:12 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:
Shoulders Triceps & Biceps:


Barbell Shoulder Press (60 second rest between each set)

30.0 x 10
30.0 x 10
30.0 x 10
30.0 x 10
30.0 x 10
30.0 x 10
30.0 x 12
30.0 x 10
30.0 x 10
30.0 x 12

Rest 60 seconds

Barbell Bicep Curl:
30.0 x 12
Close Grip Bench:
30.0 x 14

Rest 60 seconds

Barbell Bicep Curl:
30.0 x 12
Close Grip Bench:
30.0 x 14

Rest 60 seconds

Dumbbell Shoulder Press:
18.0’s (36.0) x 6

I faltered on the last rep!

Tonight my mother, sister and I ordereed Nepali/Indian for dinner. I had Yellow Dal Fry (ordered Extre Extra Hot), I actually told the chef to go crazy with chilli

I just have a quick question;

is it bad that I am sort of turning my routine into German Volume training?



One more question;

I am thinking of upping my oatmeal in the morningg from 100g (measured dry) to 150 or 200g, is this too much in your opinion?

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sat Oct 22, 2011 8:37 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
Yesterday:

Off Day, and a 40min cycle


Today:

Did something different; a little circuit:

Back Squat: 30.0kg x 10

Stiff Legged Deadlifts: 30.0kg x 10

Incline Bench: 30.0kg x 10


(No rest in between the three exercises and this was completed a total of 5 times without any rest between each completion either).

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


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sat Oct 22, 2011 9:07 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2137
Location: New Jersey, USA
Still waiting for bulgarians...

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https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sat Oct 22, 2011 10:56 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
jungleinthefrunk wrote:
Still waiting for bulgarians...




Hahaha, somehow I knew you were going to say something about that!

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


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Mon Oct 24, 2011 5:27 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
Today:

Chest and Back:

Incline Bench:

40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10

Flat Bench:

40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10

Bent over Barbell Rows:

40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10
40.0 x 10


I had 60 second rests between sets and exercises, and the tempo used was: 4, 0, 2 (4 seconds down, 0 second pause, 2 seconds up).

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


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Tue Oct 25, 2011 11:57 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, Legs & Abs:

Barbell Back Squats: (with a 60-90 second rest between each set)

35.0 x 10
35.0 x 10
35.0 x 10
35.0 x 10
35.0 x 10
35.0 x 10
35.0 x 10
35.0 x 10
35.0 x 10
35.0 x 10


(No rest between last set of squats and first set of calf raises).


Standing Calf Raises: (with a 30 second rest between each set)

35.0 x 15
35.0 x 15
35.0 x 15
35.0 x 15

(No rest between calf raises and hanging knee raises)

Hanging Knee Raises: (30 second rest between each set)

Bodyweight x 20
Bodyweight x 20

(No rest between last set of hanging knee raises and decline sit-ups)

Decline Sit-ups: (30 second rest between each set)

Bodyweight x 20
Bodyweight x 20

Total Sets: 20





In addition today I did 1 hour of sweeping, I cleaned a pool, and also did some other maintenance work, (brb eating like crazy now!) Oh, and before I forget, today was the first day I had a pre workout meal and I noticed that my workout energy sky rocketed through the roof! I found that I can put a lot more effort into my workouts if I eat before them! :D

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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' (GET SWOL) Training Log
PostPosted: Fri Oct 28, 2011 7:56 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
Yesterday: Shoulders & Arms: (60 second rest between each set)

Overhead (Military) Press:


30.0 x 10
30.0 x 10
30.0 x 10
30.0 x 10
30.0 x 10
30.0 x 10
35.0 x 10
35.0 x 10
35.0 x 10
30.0 x 10

(60 second rest)

Barbell Reverse curls: (30 second rest between each set)

30.0 x 6
30.0 x 8
30.0 x 5
30.0 x 5
30.0 x 5

(60 second rest)

Barbell Bicep Curls:
(30 second rest between each set)

30.0 x 8
30.0 x 10

(60 second rest)


Close Grip incline Bench Press: (30 second rest between each set)

30.0 x 10
35.0 x 8
35.0 x 8

(60 second rest)

Reverse Grip Bent Over Rows:
(30 second rest between each set)

30.0 x 14
30.0 x 14


Finished!


Total Sets: 22

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


My Training Journal:


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