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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sun Nov 27, 2011 6:25 am 
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Gorilla
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Posts: 876
Location: England
You can't ask for veg not meat? It's a pretty standard doing so in the uk really. I never had currys with cream in anyway like Korma before going veggie so asking for veg should make a lot of dishes vegan. I had jalfrezi last night. All hands on the pooh deck this morning haha.

I live in Worcester & we got the over spill from Birmingham regarding the Asian community so our Indian food is usually real good.
I got loads of curry recipes & simple ones to so You could make up batches. I do this when I get in from lifting when I do days at work, Put it on low then jump in the shower. Oh i got a Moroccan chickpea curry which is also good to make up.....If you want any recipes let me know:)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sun Nov 27, 2011 6:36 am 
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Gorilla
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Posts: 532
Location: Sunshine Coast, Queensland, Australia
veggiesasquatch wrote:
You can't ask for veg not meat? It's a pretty standard doing so in the uk really. I never had currys with cream in anyway like Korma before going veggie so asking for veg should make a lot of dishes vegan. I had jalfrezi last night. All hands on the pooh deck this morning haha.

I live in Worcester & we got the over spill from Birmingham regarding the Asian community so our Indian food is usually real good.
I got loads of curry recipes & simple ones to so You could make up batches. I do this when I get in from lifting when I do days at work, Put it on low then jump in the shower. Oh i got a Moroccan chickpea curry which is also good to make up.....If you want any recipes let me know:)



Na they say that they can't as they already make the curry pastes before they make the dishes, or the ones that can are always sold out of vindaloo.

Haha, yeah, curry sure will do that to you!

Yeah, recipes would be great, much appreciated!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Wed Nov 30, 2011 8:17 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
Monday:



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

80kg x 12 (+10kg improvement)
90kg x 12 (+10kg improvement, +2 reps improvement)
100kg x 12 (+10kg improvement, +4 reps improvement)

Leg Presses

70kg x 12 (-10kg, +4 rep improvement)
90kg x 12 (+20kg improvement, +2 rep improvement)

Leg Extensions

40.5kg x 15 (-4.5kg, +3 rep improvement)
40.5kg x 15
36kg x 15

Romanian Deadlifts

80kg x 12
100kg x 8
60kg x 12

Leg Curls (Seated)

45kg x 12 (+9kg improvement)
49.5 kg x 12 (+4.5kg improvement)
40.5kg x 15 (+4.5kg improvement)
40.5kg x 20 (+4.5kg improvement, +5 rep improvement)

Standing Calf Raises

30kg x 12 (+5kg improvement)
30kg x 10
40kg x 10 (+5kg improvement)
25kg x 10

Seated/Leg Press Calf Raises


70kg x 20 (+5 rep improvement)
80kg x 18 (+10kg improvement)
90kg x 15 (+10kg improvement)



I was so sweaty after this session, no joke, the sweat was pouring off my face.


Tuesday:


Chest & Arms Hypertrophy Day

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

20kg's x 3 (+2.5kg on each dumbbell(+5kg))
20kg's x 3 (+2.5kg on each dumbbell(+5kg))
20kg's x 3 (+2.5kg on each dumbbell(+5kg))
20kg's x 3 (+2.5kg on each dumbbell(+5kg))
20kg's x 3 (+2.5kg on each dumbbell(+5kg))
20kg's x 3 (+2.5kg on each dumbbell(+5kg))

Incline Dumbbell Press

20kg's x 12 (+2.5kg improvement on each dumbbell(+5kg imprvement))
22.5kg's x 9 (+2.5kg improvement on each dumbbell(+5kg imprvement))
22.5kg's x 6 FAIL(didn't make it to 8 reps), so I did: 17.5kg's x 8

Hammer Strength Chest Press

40.5kg x 15 (+4.5kg improvement)
45kg x 12 (+3 rep improvement)
40.5kg x 13 (+1 rep improvement)

Incline Cable Flys

31.5kg x 20 (+4.5kg improvement, +4 rep improvement)
31.5kg x 15 (+4.5kg improvement)

Cambered Bar Preacher Curls

25kg x 12 (+10kg improvement)
20kg x 12
25kg x 10 (+2 rep improvement)

Dumbbell Concentration Curls

9kg's x 12 (+5 rep improvement)
8kg's x 12 (+4 rep improvement)

Spider Curls bracing upper body against an incline bench

15kg x 18 ( +3 rep improvement)
15kg x 20

Seated Tricep Extension with cambered bar

15kg x 14 (+5kg improvement)
15kg x 14 (+2 rep improvement)
15kg x 12 (+4 rep improvement)

Cable Pressdowns with a rope attachment

30kg x 15 (+12kg improvement)
40kg x 12 (+13kg improvement)


Cable Kickbacks

5kg's x 19 (+7 rep improvement)
6kg's x 15 (+1 rep improvement)


[I was really impressed with my progression with my triceeps, as I have scrawny ons and want to build them up bigger]

And that concludes my second week of Layne Nortons P.H.A.T. Routine.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 02, 2011 7:30 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:

Upper Body Power Day

Bent Over/Pendlay Rows

60kg x 5
60kg x 5
65kg x 5

Pullups/Pulldowns

45kgx 10
49.5kg x 8

Rack Chins

BW x 6
BW x 6

Flat Dumbbell Presses

22.5kg's x 5
22.5kg's x 5
25kg's x 5 (no spotter)


Weighted Dips/Dips

BW x 10
BW+5kg x 6 (Finally started to add weight)

Seated Dumbbell Shoulder Press

17.5kg's x 10
20kg's x 5 (damn, 1 rep short of the minimum requirement for this exercise! I will definately get it next week though).
17.5kg's x 10

Cambered Bar Curls

30kg x 10
30kg x 10
30kg x 6

Skull Crushers

20kg x 10
20kg x 8
20kg x 6

(A personal trainer and a bodybuilder complimented me on my form with these skullcrushers)


It was a good workout. I found it funny though when I added weight to the dips as all the other guys (older than me) at the gym were doing dips using the assisting machine. I was pretty proud of myself.



Today:

(Note: some of the weights were lowered on the leg press etc, as i was not at my usual gym and they felt heavier, despite having the same numbers on the plates).


Lower Body Power Day

Squats

80kg x 5
80kg x 5
90kg x 4

Hack Squats

80kg x 10
100kg x 10

Leg Extensions

54kg x 10
54kg x 10

Stiff Legged Deadlifts

80kg x 8
80kg x 8
100kg x 6 (PR for stiff legged)

Leg Curls

45kg x 10
49.5kg x 8

Standing Dumbbell Calf Raises (Combined weights of the dumbbells)

40kg x 12
45kg x 10
50kg x 10

Seated/Leg Press Calf Raises

110kg x 10
120kg x 10 (this was pretty hard)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 02, 2011 8:51 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:

The long awaited rest.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sun Dec 04, 2011 8:34 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:

Back & Shoulders Hypertrophy Day

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

45kg x 3
45kg x 3
45kg x 3
45kg x 3
45kg x 3
45kg x 3

(Still the same weight as I didn't go up on my Upper Power day this week)

Rack Chins

BW x 10 (+2 rep improvement)
BW x 8
BW x 8 (+2 rep improvement; finally all the sets are at or above 8 reps)

Seated Cable Rows

45kg x 10 (+9kg improvement)
49.5kg x 12 (+4.5kg improvement, +2 rep improvement; I did sacrifice some form though)
45kg x 12 (lowered the weight by 4.5kg and improved by 3 reps)

Dumbbell Rows with body against an incline bench
(These are a b*tch, nevertheless they hit the traps and upper/inner back really well)

17.5's x 15
17.5's x 15 (+3 rep improvement)

Close Grip Pulldowns

40.5kg x 20 (+4.5kg improvement)
40.5kg x 15


Seated Dumbbell Presses


17.5kg's x 11 (+2.5kg on each dumbell improvement)
17.5kg's x 10
17.5kg's x 10 (+1 rep improvement)

Upright Rows

30kg x 12 (+5kg improvement)
30kg x 12 (+5kg improvement)

Side Lateral Raises w/Dumbbells


5kg's x 12 (-3 reps; focusing more on my form with these as I feel it is important for this exercisee)
5kg's x 12
5kg's x 15 (+ 3 rep improvement, I guess this compensates for my first set of lateral raises)



I feel that it was a solid workout.



Today I have to do legs hypertrophy (I hate legs)


How can I make myself enjoy legs day? Do any of you guys have any hints, tricks up your sleeves to make leg days fun or enjoyable?







(Note: all the improvements are modelled of my last session and not my first sesson)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sun Dec 04, 2011 10:25 pm 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1619
Location: Michigan
What you don't like working such a big bodypart, that about halfway thru your session, you want to heave up your protein shake? That is what I enjoy the most! (yes, I am being sarcastic). My legs are my best part, so that is inspiration for me. But most of all, my upper body loves leg day because then it gets an extra day of rest!


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Dec 05, 2011 4:04 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
Thanks Gaia!

Suprisingly today wasn't such a bad a session, will post it soon!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Dec 05, 2011 4:53 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

Lower Body Hypertrophy Day


Lower Body Hypertrophy Day

60kg x 3
60kg x 3
65kg x 3 (forgot to up the weight then I realised just before this set)
65kg x 3
65kg x 3
65kg x 3


Hack Squats

100kg x 12 (+20kg improvement)
110kg x 12 (+30kg improvement)
120kg x 12 (+20kg improvement)

Leg Presses

90kg x 12 (+20kg improvemet)
110kg x 15 (+20kg improvement)

Leg Extensions

40.5kg x 15
40.5kg x 15
40.5kg x 15 (+4.5kg improvement)

Romanian Deadlifts

80kg x 12
100kg x 12 (+4 rep improvement)
80kg x 12 ?(+20kg improvement)

Leg Curls (Lying)

45kg x 15 (+3 rep improvement)
49.5kg x 15 (+3 rep improvement)

Leg Curls (Seated)

40.5kg x 20 (+5 rep improvement)
45kg x 15 (+4.5kg imprvement)

Standing Calf Raises

40kg x 11 (+10kg improvement)
50kg x 13 (+20kg improvement and +3 rep improvement. I could have gone more reps but I lost balance, I think it hat something to do with the fat guyy squealing behind me while doing 10kg preacher curls!) That guy was bloody weird!
50kg x 15 (+10kg improvement, +5 rep improvement. If you are wondering why i made thhe 15 reps it is because the fat guy was gone!)
50kg x 15 (+25kg improvement, +5 rep imprvement)

Leg Press Calf Raises

80kg x 20 (+10kg improvement)
90kg x 20 (+10kg improvement, +2 rep improvemnt)
100kg x 15 (10kg improvement. Yay, I finally broke into the 100kg's on calf raises. EPIC MILESTONE!)


Today was actually a realy solid workout, I improved yet agan on every exercise in one way or another, and I broke into the 100kg's on both calf raises and leg presses.
I feel pretty happy with my progress.






I just realised I haven't weighed myself since I started this routine; I better do that tomorrow morning.

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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: Mon Dec 05, 2011 12:15 pm 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1619
Location: Michigan
Excellent improvements! It was very solid (even with the guy squealing during your set! he only took 2 reps away from you) with your reps being in the 12-20 range for most of the exercises. I will assume that the first exercise for only 3 reps was the mega compound Squat exercise (as shown in your last post on leg/lowerbody hypertrophy).

Now I would wonder, what would happen if you reversed your order of exercises? Or even mixed them around a little. Or see how much you could actually push without pre-fatiguing them with the squat at the beginning? I noticed that you did alot more exercises for your legs this time than last time also. Wonder why it was such a solid workout this time. Try and keep the same environment for next time!

And the ultimate question: How were your quads feeling while lowering down this morning? Sore yet? Screaming at you for making them do what they did yesterday in the gym? Hopefully yes. Give them a loving stoke and tell them to be good and repair for bigger and better things to come in the future. Onwards to more improvements!!!!


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Dec 05, 2011 6:12 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
Hahaha thanks Gaia!

Yeah, the squats were like some sort of high volume warm up thing, (not too sure where layne norton was going with them, I will have to research it).

I never thought of that, mabye after i complete this 12 week cycle and deload i may try reversing the order of the exercises.

My quads are killing me! But sadly, I have to go and finish moving our stuff from our old house today (Lots and LOTS of heavy lifting). So my quads will definately be sore after today is over, and the worst bit, I have to get through a Chest and arms workout after that!

But hey, it could be worse so why should I complain.


I will be sure to pass that message onto my quads! :D

Thank's Gaia!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 08, 2011 4:33 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
Tuesday 5th December:

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

20kg's x 12
22.5kg's x 8
22.5kg's x 8

Hammer Strength Chest Press

40kg x 15
45kg x 12
40kg x 12


Incline Cable Flys

35kg x 20
40kg x 15

Cambered Bar Preacher Curls

25kg x 12
25kg x 8
25kg x 8

Dumbbell Concentration Curls

8's x 12
7's x 12

Spider Curls bracing upper body against an incline bench

15kg x 20
15kg x 20

Seated Tricep Extension with cambered bar

15kg x 15
20kg x 10
20kg x 8

Cable Pressdowns with a rope attachment

30kg x 12
20kg x 15

Cable Kickbacks

5kg's x 20
5kg's x 20


Not my best workout, I had to go to the movies to see 'Immortals 3D' so i lowered some of the weights toward the end and upped the intensity and speed so I could get home and dressed on time.



Today (Thursday 7th December)

Upper Body Power Day

Bent Over/Pendlay Rows

65kg x 5
65kg x 5
70kg x 4 (5kg improvement from last week)

Pullups/Pulldowns

55kg x 8 (10kg improvement from last week)
60kg x 10 (9.5kg improvement, 2 rep improvement also from last week)

Rack Chins

BW x 10 (4 rep improvement from last week) I will try and add weight next time; a 5kg plate, mabye.
BW x 10 (4 rep improvement from last week)

Flat Dumbbell Presses

25kg's x 5 ((2 x 2.5kg improvement) a 5kg improvement from last week)
27.5kg's x 5 ((2 x 5kg improvement) a 10kg improvement from last week)
27.5kg's x 3 ((2 x 2.5kg improvement) a 5kg improvement from last week)

Weighted Dips/Dips

BW x 10 (No chain so I had to suffice by upping the reps in the second set)
BW x 10 (4 rep improvemment)

Seated Dumbbell Shoulder Press

20kg's x 6 ((2 x 2.5kg improvement) a 5kg improvement from last week)
17.5kg's x 8 (3 rep improvement from last week)
17.5kg's x 6

Cambered Bar Curls

30kg x 10
30kg x 10
30kg x 8 (2 rep improvement from last week)

(will probably try a 40kg cambered bar next time)

Skull Crushers

20kg x 10
25kg x 6 (5kg improvement from last week)
20kg x 9 (3 rep improvemennt from last week)

(25kg was a litttle too hard yeyt, so after one set of it I dropped back to 20kg)


Today wasn't that bad, made some PR's, improved overall, however I believe I could've done better on the Shoulder presses and the skull crushers if I hadn't upped the intensity on Tuesday night; as I was sore from doing so).


I didn't do anything besides train today so my total cals are pretty low here are todays totals i am aiming for:

3,144 211 102 326 62 1,605 (Cals, Protein, Fats, Carbs, Fiber, Sodium)

although I may bump them up to these depending on how full I am after dinner:

3,312 225 103 354 62 1,610

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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: Fri Dec 09, 2011 6:21 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:

Lower Body Power Day


Squats

80kg x 5
90kg x 5 (10kg improvement from last week)
90kg x 5 (1 rep improvement from last week)

Hack Squats on Leg Press Machine

90kg x 10 (10kg improvement from last week)
110kg x 10 (10kg improvement from last week)

Leg Extensions

60kg x 10 (6kg improvement from last week)
50kg x 10

Stiff Legged Deadlifts

80kg x 10 (2 rep improvement from last week)
100kg x 8 (20kg improvement from last week)
100kg x 6

Leg Curls

55kg x 10 (10kg improvement from last week)
60kg x 10 (10.5kg improvement from last week, 2 rep improvement also)

Standing Calf Raises (dumbbells combined weight)

45kg x 10 (5kg improvement from last week)
50kg x 10 (5kg improvement from last week)
60kg x 10 (10kg improvement from last week)

Leg Press Calf Raises

120kg x 10 (20kg improvement from last week)
140kg x 10 (20kg improvement from last week)


I was ecstatic with todays progress, it was a great workout in my opinion.

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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: Fri Dec 09, 2011 9:34 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
That is a serious amount of volume! I don't think I've got the cardio to do that many sets haha. Keep up the good work

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 09, 2011 6:14 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
chewybaws wrote:
That is a serious amount of volume! I don't think I've got the cardio to do that many sets haha. Keep up the good work



Lol, yeah! Thanks Chewy!

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