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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sat Oct 29, 2011 2:08 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
All of my posting is going to stay in kg's for now!

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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' (GET SWOL) Training Log
PostPosted: Sat Nov 12, 2011 7:53 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
So, an update everyone.

I recently joined a gym (for the first time ever), so I don't have to work out at home.

Also I am getting into the supplements etc, just brought a small Vanilla Soy Protein Isolate powder (finished it already), and also brought pack of Sunwarior Vanilla protein powder which tastes sooo good! I am looking into buying some Creatine, BCAA's and mabye some Ecdysten (found a vegan one).

Anyway, I haven't been posting in the past fortnight or so as it was my final year of school work for high school as i am graduating this thursday (woohoo!)

But now since it is the pretty much my holidays (no school work), I will begin posting again.

I have been lifting still, however it hasn't been a consistent routine, I have been chopping and changing between GVT (German Volume Training), and Upper/Lower Split, and a full body routine.

However, despite the chopping and changing, I have gone up in my lifts. In squats i have gone from 12 reps of 50kg to 12 reps of 70kg, I have gone up in incline press from using 18kg dumbbells to 23kg dumbbells, i have gone up to shoulder pressing 50kg for 6 reps etc.

I have also gained some muscle size and lost some bodyfat while eating an 'oil free' diet and only obtaining my fats from ground flaxseed, peanut butter, tofu and other natural sources.

There will be posting of my workouts soon when I decide on a routine and stick to it.

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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: Nicholas' Journey to get PHAT!
PostPosted: Thu Nov 17, 2011 3:39 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
Hey, so i finally settled on a routing which really like the look of; and that is Layne Nortons PHAT Routine which incorporates both powerlifting techniques with bodybuilding techniques:

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html


Here is my first log of it today:

(in kilograms):

Thursday (Upper Body Power Day)

One Arm DB Rows:

27.5's x 5

30's x 4

32.5's x 3

Pulldowns:

36 x 8

40.5 x 7

Chinups:

BW x 6

BW x 6

DB Flat Bench:

17.5's x 5

20's x 4

22.5's x 5

Dips:

BW x 7

Bw x 8

DB Shoulder Press:

12.5's x 10

15's x 7

17.5's x 6

EZ Bar Curls:

30 x 10

30 x 6

Skull Crushers (with EZ curl bar):

20 x 6

20 x 6

20 x 8

(Extra Stuff) (Abs):

Side Bends/sways:

25's x 15


Dexline Situps (almost Vertical):

BW x 15


Note: i really suprized myself in this workout.


Total Time of workout: (1hr and 5 mins)

_________________

"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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Last edited by Nicholas_Weir on Sat Nov 26, 2011 9:46 pm, edited 1 time in total.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Nov 18, 2011 5:41 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
Friday (Lower Body Power Day)

Squats:

80kg x 5

90kg x 3

80kg x 5

Hack Squats:


70kg x 12

90kg x 12

Leg Extensions:

54kg x 12

58.5kg x 8

Stiff Legged Deadlifts:

40kg x 8

50kg x 7

60kg x 9

Leg Curls:

45kg x 12

54kg x 6

Standing Calf Raises (using dumbbells):

12.5kg's x 11

15kg's x 12

17.5kg's x 10

Calf Raises (leg press style): (I suprized myself here)

90 x 8

90 x 8


Today was a good workout and it made my great day an even better day as today... I FINISHED HIGH SCHOOL!!! YAY!!!

_________________

"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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Last edited by Nicholas_Weir on Sat Nov 26, 2011 9:47 pm, edited 1 time in total.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Nov 18, 2011 5:46 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Good routine for legs. How do you find hack squats? I can lift 250k on these
& it's like I'm not lifting anything.

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"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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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Nov 18, 2011 7:45 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
veggiesasquatch wrote:
Good routine for legs. How do you find hack squats? I can lift 250k on these
& it's like I'm not lifting anything.


250k :shock:

Yeah, it felt easier than back squats for sure, but i don't think i will be doing 250kg anytime soon lol. as that is more than three times my bodyweight.

_________________

"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: Fri Nov 18, 2011 10:12 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Nicholas_Weir wrote:
veggiesasquatch wrote:
Good routine for legs. How do you find hack squats? I can lift 250k on these
& it's like I'm not lifting anything.


250k :shock:

Yeah, it felt easier than back squats for sure, but i don't think i will be doing 250kg anytime soon lol. as that is more than three times my bodyweight.


This wasn't a brag or anything. I just find them really easy on the mc my gym has & wanted to ask how you find them. I max out the bars which hold the weight with the 250k, I ve had my work out buddy who's 13 stone stood on the back as well. My legs are not huge or anything.

_________________
"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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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Nov 18, 2011 6:25 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:
Nicholas_Weir wrote:
veggiesasquatch wrote:
Good routine for legs. How do you find hack squats? I can lift 250k on these
& it's like I'm not lifting anything.


250k :shock:

Yeah, it felt easier than back squats for sure, but i don't think i will be doing 250kg anytime soon lol. as that is more than three times my bodyweight.


This wasn't a brag or anything. I just find them really easy on the mc my gym has & wanted to ask how you find them. I max out the bars which hold the weight with the 250k, I ve had my work out buddy who's 13 stone stood on the back as well. My legs are not huge or anything.




Well, that's impressive!

This is the mc my gym has (pretty small picture, but you get the idea if you magnify the pic):

http://vthumb.ak.fbcdn.net/hvthumb-ak-snc6/245686_10150641309145235_10150263986980235_24094_531_t.jpg

_________________

"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: Fri Nov 18, 2011 9:08 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: (it is so hard to resist a 10 min HIIT cardio session but i know I have to).

_________________

"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: Sat Nov 19, 2011 2:39 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Ye the one we have as the platform it's on a pivot not a runner. So you load the weight on either side then you have padded arms on your shoulder, you pull a lever to take
Off the hinge then you squat. Must look like a huge jet pack haha.

Good blog to read :)

_________________
"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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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sat Nov 19, 2011 7:10 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
veggiesasquatch wrote:
Ye the one we have as the platform it's on a pivot not a runner. So you load the weight on either side then you have padded arms on your shoulder, you pull a lever to take
Off the hinge then you squat. Must look like a huge jet pack haha.

Good blog to read :)



Hahaha!

Thanks, I am glad that you like my workout log.


Oh and before I forget, I better add that I ended up going to my local gym to do 15 minutes of HIIT. My muscles arent as sore now because of it as it got the blood circulating theough my body. Better have an early night; 'Hypertrophy Shoulder Day' tomorrow.

_________________

"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: Sun Nov 20, 2011 6:20 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:

Back & Shoulders Hypertrophy Day:

Bent Over Rows (speed work; 70% normal 3-5 rep max):

40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3

Rack chins:

BW x 6
BW x 5
BW x 5

Seated Cable Rows:

36kg x 10
40.5kg x 8
45kg x 8

Dumbbell Rows with body supported on an incline bench: (These KILLED!!!)

15kg's x 15
15kg's x 15

Close Grip Pulldowns:

36kg x 15
36kg x 15

Seated Dumbbell/Shoulder Press:

12.5kg's x 12
15kg's x 8
15kg's x 8

Upright Rows with EZ-curl/cambeed bar:

20kg x 15
20kg x 10

Side Lateral Raises:

5kg's x 12
5kg's x 14
5kg's x 12


I really felt it today, it was a good workout. As I stated above, those incline DB rows really burned!!!

I also did some extra ab work:

Situps on an incline/decline bench (Don't know if they are termed incline or decline; my feet were elevated above my body when on the bench):

BW x 15
BW x 12
BW + 5kg plate x 8

I also hopped on the rowing machine for 10 mins as I had to burn up some time before I could get picked up from the gym.

After the gym I bought a can of organic coconut water for the first time (I highly reccommend it PWO as it is loaded with potassium). I made a protein shake with the coconut water and 2 scoops of Sunwarrior (Vanilla flavoured) and had 3 dates.

20mins after the shake I had dinner which consisted of:

2 sweet potatos
1 little purple potato (mum got them for me to try)
1 cup of broccoli
100g of tempeh
10 green beans
1 sanitarium vegan BBQ sausage with BBQ sauce.

I will eat a PB sandwich also, before bed which will be in about an hour from now.

Don't know how well I will do on my hypertrophy lower body day tomorrow, as they arre a little sore still. I best sleep in tomorrow!

_________________

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


My Training Journal:


viewtopic.php?f=24&t=26321


Image


Last edited by Nicholas_Weir on Sat Nov 26, 2011 9:49 pm, edited 1 time in total.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Nov 21, 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
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:

70kg x 12
80kg x 10
90kg x 8

Leg Presses:

80kg x 8
70kg x 10

Leg Extensions:

45kg x 12
40.5kg x 15
36kg x 15

Romanian Deadlifts:

60kg x 8
80kg x 8
60kg x 10

Leg Curls:

36kg x 15
45kg x 12
36kg x 15
36kg x 15

Standing Calf Raises:

25kg x 15
30kg x 13
35kg x 11
35kg x 12

Leg Press Calf Raises:


80kg x 15
70kg x 18
80kg x 15

My legs were so sore before hitting the gym, let alone completing my leg workout today and making it out the door!

Feels good though, and i know this means that the routine is working, as Layne Norton states that the first week will feel like you are overtraining and super sore.

_________________

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


My Training Journal:


viewtopic.php?f=24&t=26321


Image


Last edited by Nicholas_Weir on Sat Nov 26, 2011 9:50 pm, edited 1 time in total.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Nov 22, 2011 5:07 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

17.5kg's x 3
17.5kg's x 3
17.5kg's x 3
17.5kg's x 3
17.5kg's x 3
17.5kg's x 3

Incline Dumbbell Press

17.5kg's x 12
20kg's x 10
22.5kg's x 8

Hammer Strength Chest Press

36kg x 15
45kg x 9 (should have made it to 12 reps, TOTAL FAIL!)
45kg x 12

Incline Cable Flys

27kg x 16
27kg x 15

Cambered Bar Preacher Curls

15kg x 12
20kg x 12
25kg x 8

Dumbbell Concentration Curls

12.5kg's x 7
12.5kg's x 8
(both of these sets were meant to be at least 12 reps, I will have to pull my finger out of my ass next session)

Spider Curls bracing upper body against an incline bench

15kg x 15
15kg x 20

Seated Tricep Extension with cambered bar

10kg x 15
15kg x 12
15kg x 8

Cable Pressdowns with a rope attachment

18kg x 15
27kg x 8

Cable Kickbacks

5kg's x 12 (need to make this set to 15 next session)
5kg's x 15

_________________

"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: Thu Nov 24, 2011 1:13 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:

Rest (with much eating).

Today:

Upper Body Power Day


One Arm Dumbbell Rows

27.5kg's x 5
30kg's x 5
32.5kg's x 5

Pulldowns

40.5kg x 10
45kg x 8

Rack Chins

BW x 6
BW x 6

Flat Dumbbell Presses

20kg's x 5
22.5kg's x 5
25kg's x 4 (Spotted)

Weighted Dips/Dips

BW x 10
BW x 8

Seated Dumbbell Shoulder Press

15kg's x 8
15kg's x 8
15kg's x 9

Cambered Bar Curls

30kg x 10
30kg x 7 (close grip)
30kg x 8

Skull Crushers

20kg x 8
20kg x 9
20kg x 7

I walked out of the gym today feeling proud and showered (lol's).
If you look at my last Upper Body Power Day (my first day of this nnew routine) and compare it to today, you will see that I have improved each exercise by either upping the weight, upping the reps, or even for a select few of the exercises (both).


THAT is excluding one of the bicep curl sets where i actually went down, not sure why though.

_________________

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


My Training Journal:


viewtopic.php?f=24&t=26321


Image


Last edited by Nicholas_Weir on Sat Nov 26, 2011 9:51 pm, edited 1 time in total.

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