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Nicholas' Journey to get PHAT!


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Today:

 

 

Legs

 

 

 

Squats: 50.0x12, 50.0x12, 50.0x10 (Improved by completing 2 additional reps in each set)

 

Front Squats: 50.0x10, 50.0x8 (2 more reps in 1st set and 1 more in the 2nd)

Hack Squats: 50.0x9, 70.0x9 ( 1 more rep on both sets)

Stiff Leg Deadlifts: 50.0x14, 50.0x14, 50.0x12 (lower back is still sore from my Back Day so I stuck at a measly 50kg and upped the reps).

Dumbbell Calf Raises: 36.0x12, 36.0x12, 36.0x11 (went up with my starting weight)

 

 

[Note: I got cramps under my toes with the calf raises and found it hard to balance has this happened to you before?]

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Today:

 

 

Shoulders & Traps:

 

 

Standing BB Shoulder Press: 30.0x12, 30.0x11, 30.0x10, 50.0x4 (last rep I used some leg leverage)

 

Seated DB Shoulder Press: 12.0’sx10, 12.0’sx12, 18.0’sx6, 18.0’sx5

 

Standing Arnold Press: 12.0’sx8, 12.0x10, 12.0x9

 

L-Laterals: 12.0’sx8, 12.0’sx10, 12.0’sx11

 

BB Bent-Over Row (reverse grip): 50.0x8, 50.0x10, 50.0x11

 

BB Shrugs: 50.0x14, 70.0x12, 75.0x9, 75.0x8 (failed the last rep of this set)

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Had little time today to train so I just did triceps:

 

 

Warm Up: 10 minute cycle

 

 

 

Close grip bench press: 50.0x6, 50.0x6, 50.0x8, 5.0.x7, 50.0x6

 

Kickbacks: 12.0’sx12, 12.0’sx10, 12.0’sx8, 12.0’sx6, 12.0’sx4

 

Behind Head Extensions: 12.0x14, 12.0x12, 18.0x12, 18.0x10, 18.0x7

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Yesterday (Biceps):

 

Alternating Bicep Curls: 12.0'sx 12, 12.0'sx10, 12.0'sx8, 12.0'sx6 (Each arm)

 

Alternating Hammer Curls: 12.0'sx 12, 12.0'sx10, 12.0'sx9, 18.0'sx4 (Each arm)

 

DB Cheat Curls: 18.0'sx8, 18.0'sx5, 18.0'sx4 (Each Arm)

 

 

Today (Chest):

 

 

A nice short workout as I got home from school late. (First day back; Term 4. the final term of year 12, yay!)

 

Since it was a shorter workout I upped the intensity by having 30 second breaks between each set and each new exercise.

 

 

BB Bench press: 50.0x12, 50.0x10, 70.0x2, 60.0x8, 60.0x6, 50.0x10

 

DB Bench Press: 18.0’sx12, 18.0’sx10, 18.0’sx8

 

DB (Incline) Bench Press: 18.0’sx12, 18.0’sx10, 18.0’sx8, 18.0’sx6

 

DB Fly’s: 12.0’sx12

 

DB Incline Fly’s: 12.0’sx14, 12.0’sx6

 

My chest was so sore and pumped after that, so i had a big bowl of assorted grains and seeds for dinner; (Royal Quinoa, Green Lentils, Pearled Barley and brown rice mixed with a tablespoon of chilli, some paprika, Cayenne Pepper all in a diced tomato sauce with a side of broccoli and green beans).

 

I think i will have a PB sandwich before bed in about an hour and a half as it is 8:19pm over here and i have school tomorrow.

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Today (a short Back Workout):

 

 

In (kg):

 

(Rested 30-45 seconds between each set)

 

Deadlifts: 50.0x12, 70.0x12, 80.0x10, 80.0x9, 80.0x9

 

Bent over BB Rows: 50.0x10, 50.0x10, 60.0x8 (Last rep was a cheat rep), 50.0x9

 

One Arm DB Rows: 12.0’sx14, 12.0’sx12, 18.0’sx12, 18.0’sx10, 18.0’sx9, 18.0’sx

 

Lying Leg Raises: 0.0x64

 

 

 

Question: Is 30-45 seconds long enough rest between sets?

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I think rest is an individual thing but the heavier you go the longer you need to rest. I rest for 2-3 minutes. But if you are trying to work in cardio into your lifting you should rest less. if you want to get huge rest longer and go heavier. i definitely can lift much heavier if i rest longer.

 

 

Alright!

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Today: (Legs):

 

In (kg):

 

Warmup: 60 air squats

 

Squats: 50.0x12, 50.0x10

 

Front Squats: 50.0x10, 50.0x12

 

Hack Squats: 50.0x9, 70.0x8, 70.0x6

 

Stiff Legged Deadlifts: 70.0x10, 70.0x8, 50.0x9

 

Calf Raise: 12.0’sx14, 12.0’sx14, 18.0’sx12, 18.0’sx11

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Today:

 

Shoulders and Tri's: (In kg)

Shoulder Press: 14.0’sx10, 14.0’sx10, 14.0’sx10, 14.0’sx10

 

Close Grip Bench Press: 30.0x12, 30.0x12, 30.0x12, 30.0x12, 30.0x12

 

Lateral (side) Raises: 5.0’sx10, 5.0’sx10, 5.0’sx10

 

Front Raises: 5.0’sx10, 5.0’sx10, 5.0’sx10

 

Bent over Flys: 5.0’sx10, 5.0’sx10, 5.0’sx10

 

Tricep Kickbacks: 5.0’sx10, 5.0’sx10, 5.0’sx10

 

Dips: 0.0x10, 0.0x8, 0.0x8, 0.0x10

 

Total Sets: 22

 

 

Training has been a bit out of whack but that is because I was back at school this week (20 something days til I graduate) and i also started lacrosse again this week. However i am a strong believer that any training is better than none so in saying that my workouts may not be up to scratch in the following few weeks but my main aim is to just get SOME training done.

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Yesterday, Biceps:

 

DB bicep curls: 12.0'sx12, 12.0'sx12, 12.0'sx11

 

Hammmer Curls: 12.0'sx10, 12.0'sx9, 18.0'sx6

 

Flat Bench Press: 50.0x5, 50.0x6, 50.0x8, 50.0x5, 50.0x4

 

(i know it's chest but it was really recovered and i waanted to tare it up!)

 

Some weird bicep exercise I invented: 18.0x12, 18.0x6

 

25 min low inensity cycling (about 15km)

 

 

(Forgot to mention that I also had lacrosse on friday afternoon for about 2 hours)

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Today:

 

Chest:

 

BB Bench Press: 60.0x9, 60.0x6, 60.0x6, 60.0x7

 

Incline DB Press: 18.0’sx14, 18.0’sx12, 18.0’sx12, 18.0’sx12

 

Incline Hammer Press: 18.0’sx5, 18.0’sx9

 

Hammer Press: 18.0’sx12

 

Fly’s: 12.0’sx12, 12.0’sx12

 

Pushups: 0.0x32, 0.0x20, 0.0x20

 

Reason for short workout: I did 5 sets of bench press yesterday with biceps.

‘Better safe than sorry I always say!’

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Today

 

Legs

Lunges: 18.0’s x 8, 18.0’sx8, 18.0’s x 6

 

BB Squats: 50.0 x 10, 50.0 x 9, 50.0 x 8

 

Stiff Legged deadlifts: 50.0 x 12, 70.0 x 10, 70.0 x 12

 

Calf Raises: 12.0’s x 20, 18.0’s x 14, 18.0’s x 13, 18.0’s x 6

 

Goblet Squats: 18.0 x 12, 18.0 x 10, 18.0 x 8

 

Today was an interesting training session, I did goblet squats and lunges for the first time EVER!

 

Suprisingly the lunges were harder than I had expected. I thought "Meh, lunges will be a breeze; boy was I wrong! I actually found them quite hard evenn though I was using 18kg dumbbells (40lb Dumbbells). I had lowered my reps today because yesterday I had gone for a 20km bike ride and my quads felt sore from that.

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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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