Nicholas_Weir Posted December 5, 2011 Author Share Posted December 5, 2011 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! Thank's Gaia! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 8, 2011 Author Share Posted December 8, 2011 Tuesday 5th December: Chest & Arms Hypertrophy Day Flat Dumbbell Press (Speed Work) 65-70% normal 3-5 rep max 20kg's x 320kg's x 320kg's x 320kg's x 320kg's x 320kg's x 3 Incline Dumbbell Press 20kg's x 1222.5kg's x 822.5kg's x 8 Hammer Strength Chest Press 40kg x 1545kg x 1240kg x 12 Incline Cable Flys 35kg x 2040kg x 15 Cambered Bar Preacher Curls 25kg x 1225kg x 825kg x 8 Dumbbell Concentration Curls 8's x 127's x 12 Spider Curls bracing upper body against an incline bench 15kg x 2015kg x 20 Seated Tricep Extension with cambered bar 15kg x 1520kg x 1020kg x 8 Cable Pressdowns with a rope attachment 30kg x 1220kg x 15 Cable Kickbacks 5kg's x 205kg'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 565kg x 570kg 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 1030kg x 1030kg x 8 (2 rep improvement from last week) (will probably try a 40kg cambered bar next time) Skull Crushers 20kg x 1025kg 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 Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 9, 2011 Author Share Posted December 9, 2011 Today:Lower Body Power Day Squats 80kg x 590kg 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. Link to comment Share on other sites More sharing options...
chewybaws Posted December 9, 2011 Share Posted December 9, 2011 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 Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 9, 2011 Author Share Posted December 9, 2011 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! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 10, 2011 Author Share Posted December 10, 2011 http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc7/384658_2861692780580_1207523818_33275003_1626902027_n.jpg My Pre bed meal tonight (IIFYM). 1674 cals, 80 grams protein, 69 grams of fat, 166 grams of carbs. Consists of 3 PB and J sandwiches on Soy and Linseed Bread (natty pb, and 100% fruit spread), 2 pieces of sprouted rye bread also with pb and jam. Oh, and I almost forgot to mention, I also drank a pint of low fat soy milk and have a hot cocoa. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 12, 2011 Author Share Posted December 12, 2011 Yesterday:Back & Shoulders Hypertrophy Day Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max 50kg x 3 (5kg improvement on last week)50kg x 3 (5kg improvement on last week)50kg x 3 (5kg improvement on last week)50kg x 3 (5kg improvement on last week)50kg x 3 (5kg improvement on last week)50kg x 3 (5kg improvement on last week) Rack Chins BW x 10BW x 8BW x 8 Seated Cable Rows 50kg x 12 (5kg improvement on last week)55kg x 10 (5kg improvement on last week)55kg x 10 (10kg improvement on last week) Dumbbell Rows with body against an incline bench 17.5kg's x 12 20kg's x 12 (5kg improvement on last week; 2.5kg improvement on each dumbbell) Close Grip Pulldowns 45kg x 15 (4.5kg improvement)45kg x 15 (4.5kg improvement) Seated Dumbbell Presses 17.5kg's x 12 (1 rep improvement on last week)20kg's x 9 I AM SO PROUD OF THIS!!! (2.5kg improvement on each dumbbell: total improvement of 5kg)20kg's x 8 (2.5kg improvement on each dumbbell: total improvement of 5kg) The last rep my arms began to give out. Next weeks goal: not let this happen. Upright Rows 30kg x 12 25kg x 12 I had to drop the weight by 5kg, because my shoulders were knackered from the 20kg dumbbells on the shoulder press.Side Lateral Raises w/Dumbbells or Cables 4kg's x 15 (3 rep improvement)5kg's x 14 (2 rep improvement)5kg's x 12 Today: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 120kg x 10 (20kg improvement on last week)130kg x 12 (20kg improvement on last week)130kg x 10 (10kg improvement on last week) Leg Presses 100kg x 15 (10kg & 3 erp improvement on last week)120kg x 15 (10kg improvement on last week) Leg Extensions 45kg x 15 (4.5kg improvement on last week)45kg x 15 (4.5kg improvement on last week)45kg x 15 (4.5kg improvement on last week) Romanian Deadlifts 100kg x 12 (20kg improvement on last week)120kg x 8 It felt so good (20kg improvement on last week)100kg x 8 (20kg improvement on last week) Leg Curls (Lying) 50kg x 15 (5kg improvement on last week)55kg x 15 (5.5kg improvement on last week) Leg Curls (Seated) 45kg x 20 (4.5kg improvement on last week)50kg x 16 (5.5kg improvement and 1 rep improvement also, on last week) Standing Calf Raises 45kg x 10 (5kg improvement on last week)55kg x 10 (5kg improvement on last week)55kg x 12 (5kg improvement on last week)45kg x 15 (a guy stole the 27.5kg dumbbells from me, so I had to lower the weight ) Leg Press Calf Raises 90kg x 20 (10kg improvement on last week)110kg x 15 (20kg improvement on last week)110kg x 15 (10kg improvement on last week) Link to comment Share on other sites More sharing options...
Gaia Posted December 12, 2011 Share Posted December 12, 2011 Dumbbell Shoulder Press: 20kg's x 9 I AM SO PROUD OF THIS!!! (2.5kg improvement on each dumbbell: total improvement of 5kg)20kg's x 8 (2.5kg improvement on each dumbbell: total improvement of 5kg) The last rep my arms began to give out. Next weeks goal: not let this happen.Upright Row: 25kg x 12 I had to drop the weight by 5kg, because my shoulders were knackered from the 20kg dumbbells on the shoulder press.This is usually the case after a personal best weight. Sometimes for me though, I just need a longer break for the muscles to readjust back. I was wondering how long of a rest do you do between sets and between exercises? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 12, 2011 Author Share Posted December 12, 2011 Eats: Lentil Vindaloo with broccoli: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/385970_2880099920747_1207523818_33281780_382024270_n.jpg Tofu Strips in BBQ sauce: http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/376060_2880100680766_1207523818_33281781_1128992798_n.jpg Tahini and apricot conserve sandwiches, and some tofu with kebab paste: http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash4/392169_2880101080776_1207523818_33281782_1201761382_n.jpg Nutri-Grain Cereal with cinnamon and soy milk: http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/389868_2880101360783_1207523818_33281783_323884604_n.jpg Organic Weet-Bix, Banana, and nutri grain with cocoa and soy milk: http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc7/392104_2880101720792_1207523818_33281784_584134639_n.jpg Very brotastic of me: Broccoli, Cauliflower, and some Sanitarium Reduburger: http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/378603_2880102120802_1207523818_33281785_1942680123_n.jpg 2 PB and J sandwiches on sourdugh rye bread, and 2 pieces of soy and linseed toast with sunbutter andapricot conserve (Right before bed): http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash4/390356_2880142601814_1207523818_33281804_908087351_n.jpg Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 12, 2011 Share Posted December 12, 2011 I swear by that soya & linseed bread. Was that with the peanut butter on my advice great bulk tool!!! For a second breakfast try x2 torlliia wraps with some scrambled tofu, bit of replacement cheese with some tobasco. You could hit up some spinach leafs to get some minerals in also Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 13, 2011 Author Share Posted December 13, 2011 I swear by that soya & linseed bread. Was that with the peanut butter on my advice great bulk tool!!! For a second breakfast try x2 torlliia wraps with some scrambled tofu, bit of replacement cheese with some tobasco. You could hit up some spinach leafs to get some minerals in also LOL, yeah, thanks! I will definately try that meal suggestion, however I will have to miss out on the cheese replacement, as there arent any vegan cheeses in Austraian supermarkets. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 13, 2011 Author Share Posted December 13, 2011 New Protein Powder just arrived today Woohoo! http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/386330_2885870745014_1207523818_33283315_375878499_n.jpg Pretty pissed at thesame time though, as I ordered 2.5kg of vanilla soy protein isolate and they sent me chocolate flavoured Here it is, it costed me $45 including shipping: http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc7/377356_2885871105023_1207523818_33283316_1798585574_n.jpg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 13, 2011 Author Share Posted December 13, 2011 Homemade Iced Mocha (double shot of espresso): http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/385970_2886871290027_1207523818_33283604_1355403269_n.jpg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 13, 2011 Author Share Posted December 13, 2011 P.S. I am not crazy drinkinga cold drink!! It is approaching summer over here, not winter! Sooo frickin hot!!! Link to comment Share on other sites More sharing options...
chewybaws Posted December 13, 2011 Share Posted December 13, 2011 Nice eats! All looking tasty...getting hungry... Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 13, 2011 Author Share Posted December 13, 2011 Nice eats! All looking tasty...getting hungry... Hahaha, thaks Chewy! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 13, 2011 Author Share Posted December 13, 2011 Today: Chest & Arms Hypertrophy Day Flat Dumbbell Press (Speed Work) 65-70% normal 3-5 rep max 20kg's x 320kg's x 320kg's x 320kg's x 320kg's x 320kg's x 3 Incline Dumbbell Press 22.5kg's x 8 (2.5kg improvement on each dumbbell since last week)22.5kg's x 10 (2 rep improvement since last week)25kg's x 9 (2.5kg improvement on each dumbbell, and 1 rep improvement since last week) Hammer Strength Chest Press 40kg x 15 45kg x 12 50kg x 12 (10kg improvement since last week) Incline Cable Flys 40kg x 20 (5kg improvement since last week)45kg x 15 (5kg improvement since last week) Cambered Bar Preacher Curls 25kg x 12 30kg x 12 (5kg improvement, and 4 rep improvement since last week)30kg x 8 (5kg improvement since last week) Dumbbell Concentration Curls 8kg's x 15 (3 rep improvement since last week)9kg's x 12 (2kg improvemnt on each dumbbell since last week) Spider Curls bracing upper body against an incline bench 15kg x 20 20kg x 15 (5kg improvement since last week) Seated Tricep Extension with cambered bar 20kg x 8 (5kg improvement since last week)20kg x 1020kg x 8 Cable Pressdowns with a rope attachment 25kg x 15 (3 rep improvement since last week)40kg x 15 (20kg improvement since last week) Dumbbell Kickbacks 6kg's x 20 (1kg improvemnt on each dumbbell since last week)7kg's x 15 (2kg improvemnt on each dumbbell since last week) I also ralised that I haven't trained my abs for ages, so I did them after my routine (first time I ever did hyperextensions today): Hyperextensions: BW x 20BW + 10kg x 15 Side sways: 20kg plate x 12 (each side)20kg plate x 12 (each side) Knee raises: BW x 20BW x 15 Crunches: BW + 10kg x 15BW + 10kg x 15 I enjoyed todays workout, I am really glad I am incline pressing 25kg dumbbells now and that I sucked it up and trained my abs. Below, post workout meal today: Weet-bix with a protein shake and soy milk over it sprinkled wwith cinnamon. I also ate a banana: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/382614_2887927556433_1207523818_33283787_668213099_n.jpg I know it looks really gross, however it tastes really good. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 13, 2011 Author Share Posted December 13, 2011 Some workout songs from todays session: http://www.youtube.com/watch?v=Fq3QmtV8vT0 http://www.youtube.com/watch?v=4eoI-03-wzg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 13, 2011 Author Share Posted December 13, 2011 Pre Bed: Bowl of Heinz Baked Beans in rich tomato sauce: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/377424_2888259004719_1207523818_33283836_1041292491_n.jpg And the three god like PB & J sandwiched I love: http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/391079_2888259364728_1207523818_33283837_905179976_n.jpg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 14, 2011 Author Share Posted December 14, 2011 Today: Rest, with much eating. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 14, 2011 Author Share Posted December 14, 2011 I am now adjusting my macros after 4 weeks of them being at: 55/20/25 (c/p/f) My new Macros: 60/20/20 (c/p/f) Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 14, 2011 Author Share Posted December 14, 2011 P.S., what do you guys think of my new "sig"? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 14, 2011 Author Share Posted December 14, 2011 Macros from today: 3,030 cal Protein: 223, Fat: 71, Carbs: 367, Fibre: 50, Sodium: 3,548 This is the least amount of cals I have eaten in a while, (1500cal deficit).Oh well, at least my protein was high (will prevent catabolism). Link to comment Share on other sites More sharing options...
vegansludge Posted December 14, 2011 Share Posted December 14, 2011 P.S., what do you guys think of my new "sig"? Best sig on the site. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 15, 2011 Share Posted December 15, 2011 More important have you got Skyrim yet? Link to comment Share on other sites More sharing options...
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