Nicholas_Weir Posted November 26, 2011 Author Share Posted November 26, 2011 Today: Rest, yay. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 26, 2011 Share Posted November 26, 2011 I second that after today's workout! Saturday will be this. Sleep & Xbox Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted November 26, 2011 Author Share Posted November 26, 2011 I second that after today's workout! Saturday will be this. Sleep & Xbox Haha, nice! ;DFor me it will be Sleep and PS3 Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 26, 2011 Share Posted November 26, 2011 What are you playing? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted November 26, 2011 Author Share Posted November 26, 2011 Finishing off Unchartered 2 (not a bad game imo) and hopefully I will buy either Batman Arkham City, Deus Ex or Skyrim in the next week or two. I heard that Deus Ex was really good. What's your take on it? What are you/were you playing? Link to comment Share on other sites More sharing options...
Vegercize Posted November 26, 2011 Share Posted November 26, 2011 Finishing off Unchartered 2 (not a bad game imo) and hopefully I will buy either Batman Arkham City, Deus Ex or Skyrim in the next week or two. I heard that Deus Ex was really good. What's your take on it? What are you/were you playing? Nerds Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 26, 2011 Share Posted November 26, 2011 Finishing off Unchartered 2 (not a bad game imo) and hopefully I will buy either Batman Arkham City, Deus Ex or Skyrim in the next week or two. I heard that Deus Ex was really good. What's your take on it? What are you/were you playing? Nerds We are the best sort of nerds tho! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 26, 2011 Share Posted November 26, 2011 Finishing off Unchartered 2 (not a bad game imo) and hopefully I will buy either Batman Arkham City, Deus Ex or Skyrim in the next week or two. I heard that Deus Ex was really good. What's your take on it? What are you/were you playing? skyrim. It's just huge. You can play 200 hrs & still not see everything. You could also play it though so many times & go diff routes. Look on ign.com at the video reviews:) I'm playing Skyrim & battlefield Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted November 26, 2011 Author Share Posted November 26, 2011 Finishing off Unchartered 2 (not a bad game imo) and hopefully I will buy either Batman Arkham City, Deus Ex or Skyrim in the next week or two. I heard that Deus Ex was really good. What's your take on it? What are you/were you playing? skyrim. It's just huge. You can play 200 hrs & still not see everything. You could also play it though so many times & go diff routes. Look on ign.com at the video reviews:) I'm playing Skyrim & battlefield Sweet, okay, thanks! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted November 26, 2011 Author Share Posted November 26, 2011 Finishing off Unchartered 2 (not a bad game imo) and hopefully I will buy either Batman Arkham City, Deus Ex or Skyrim in the next week or two. I heard that Deus Ex was really good. What's your take on it? What are you/were you playing? Nerds We are the best sort of nerds tho! Agreed, we are the best sort of nerds; wew are nerds with muscles! Link to comment Share on other sites More sharing options...
Gaia Posted November 26, 2011 Share Posted November 26, 2011 I will ditto on Skyrim! It is so awesome on graphics and a storyline with so many choices. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted November 26, 2011 Author Share Posted November 26, 2011 I will ditto on Skyrim! It is so awesome on graphics and a storyline with so many choices. Okay, Skyrim it is then. Thank you! I would also like to announce that I will start a gamers thread on here in the next couple of days. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted November 27, 2011 Author Share Posted November 27, 2011 Todays workout:Back & Shoulders Hypertrophy Day Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max 45kg x 3 (+5kg improvement)45kg x 3 (+5kg improvement)45kg x 3 (+5kg improvement)45kg x 3 (+5kg improvement)45kg x 3 (+5kg improvement)45kg x 3 (+5kg improvement) Rack Chins BW x 8 (+2 rep improvement)BW x 8 (+2 rep improvement)BW x 6 (+1 rep improvement, but still below 8 reps so a BIG FAIL on my half) Seated Cable Rows 36kg x 12 (+2 rep improvement)45kg x 10 (+4.5kg improvement & a +2 rep improvement)49.5 x 9 (+4.5kg improvement & a +1 rep improvement) Dumbbell Rows with body against an incline bench 17.5's x 15 (+2.5kg improvement on each dumbbell )17.5's x 12 (+2.5kg improvement on each dumbbell ) Close Grip Pulldowns 36kg x 20 (+5 rep improvement)40.5kg x 15 (+4.5kg improvemment) Seated Dumbbell Presses 15kg's x 12 (+2.5kg improvement on each dumbbell )17.5kg's x 10 (+2.5kg improvement on each dumbbell & a +2 rep improvement as well)17.5kg's x 9 (+2.5kg improvement on each dumbbell & a +1 rep improvement as well) Upright Rows: 25kg x 15 (+5kg improvement)25kg x 12 (+5kg improvement) Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 27, 2011 Share Posted November 27, 2011 Skyrim shall both delight & frustrate you. Some funny bugs in the game & some you can use to your advantage. Good workout above. I have Indian food last night so glad its a rest weekend. HA Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted November 27, 2011 Author Share Posted November 27, 2011 Good workout above. I have Indian food last night so glad its a rest weekend. HA Nice, yeah, I agree there! Isn't Indian food awesome by the way? I have still yet to find a place that does a vegan Vindaloo (as that was my favourite flavoured curry when I was an omnivore). Every single Indian joint has only served meat vindaloo's. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 27, 2011 Share Posted November 27, 2011 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:) Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted November 27, 2011 Author Share Posted November 27, 2011 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! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted November 30, 2011 Author Share Posted November 30, 2011 Monday: Lower Body Hypertrophy Day Squats (Speed Work) 65-70% of normal 3-5 rep max 60kg x 360kg x 360kg x 360kg x 360kg x 360kg 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 12100kg x 860kg 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 1040kg x 10 (+5kg improvement)25kg x 10Seated/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. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 2, 2011 Author Share Posted December 2, 2011 Yesterday: Upper Body Power Day Bent Over/Pendlay Rows 60kg x 560kg x 565kg x 5 Pullups/Pulldowns 45kgx 1049.5kg x 8 Rack Chins BW x 6BW x 6 Flat Dumbbell Presses 22.5kg's x 522.5kg's x 525kg's x 5 (no spotter) Weighted Dips/Dips BW x 10BW+5kg x 6 (Finally started to add weight) Seated Dumbbell Shoulder Press 17.5kg's x 1020kg'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 1030kg x 1030kg x 6 Skull Crushers 20kg x 1020kg x 820kg 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 580kg x 590kg x 4 Hack Squats 80kg x 10100kg x 10 Leg Extensions 54kg x 1054kg x 10 Stiff Legged Deadlifts 80kg x 880kg x 8100kg x 6 (PR for stiff legged) Leg Curls 45kg x 1049.5kg x 8 Standing Dumbbell Calf Raises (Combined weights of the dumbbells) 40kg x 1245kg x 1050kg x 10 Seated/Leg Press Calf Raises 110kg x 10120kg x 10 (this was pretty hard) Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 3, 2011 Author Share Posted December 3, 2011 Today: The long awaited rest. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 5, 2011 Author Share Posted December 5, 2011 Yesterday: Back & Shoulders Hypertrophy Day Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max 45kg x 345kg x 345kg x 345kg x 345kg x 345kg 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 1517.5'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) Link to comment Share on other sites More sharing options...
Gaia Posted December 5, 2011 Share Posted December 5, 2011 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! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 5, 2011 Author Share Posted December 5, 2011 Thanks Gaia! Suprisingly today wasn't such a bad a session, will post it soon! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 5, 2011 Author Share Posted December 5, 2011 TodayLower Body Hypertrophy Day Lower Body Hypertrophy Day 60kg x 360kg x 365kg x 3 (forgot to up the weight then I realised just before this set)65kg x 365kg x 365kg 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 1540.5kg x 15 (+4.5kg improvement) Romanian Deadlifts 80kg x 12100kg 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. Link to comment Share on other sites More sharing options...
Gaia Posted December 5, 2011 Share Posted December 5, 2011 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!!!! Link to comment Share on other sites More sharing options...
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