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Nicholas' Journey to get PHAT!


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Today:

Upper Body Power Day:

 

Bent Over/Pendlay Rows

 

65kg x 5

65kg x 5

70kg x 5 (improved by 1 rep)

 

Pullups/Pulldowns

 

55kg x 10 (improved by 2 reps)

60kg x 9

 

Rack Chins

 

BW x 6 (wtf happened here!)

BW x 6

 

Flat Dumbbell Presses

 

27.5kg's x 4 (2.5kg improvement on each dumbbell; 5kg improvement)

27.5kg's x 5

27.5kg's x 5 (improved by 2 reps)

 

Weighted Dips/Dips

 

BW x 10 (no chain again)

BW x 10

 

Seated Dumbbell Shoulder Press

 

20kg's x 6

17.5kg's x 8

17.5kg's x 8 (improved by 2 reps)

 

Cambered Bar Curls

 

30kg x 10

30kg x 10

30kg x 8

 

Skull Crushers

 

20kg x 10

25kg x 7 (improved by 1 rep)

20kg x 9

 

 

Not too happy with today, as the rack chins went down by 2 reps, may have something to do with the 1500cal deficit from yesterday.

 

Anyway, here are some eats from today:

 

 

Breakfast from today (Weet-Bix with protein shake poured over and a banana):

 

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc7/378750_2901647499423_1207523818_33288397_850626828_n.jpg

 

Other half of my shake:

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/393566_2901648179440_1207523818_33288399_1391410296_n.jpg

 

Post workout today(Banana and cinnamon oatmeal with vanilla soy protein shake poured over it):

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/391077_2901647779430_1207523818_33288398_1081846369_n.jpg

 

Dinner from last night, forgot to post yesterday (Green/Brown lentils with BBQ sauce and greens):

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/389415_2901647099413_1207523818_33288396_1460459029_n.jpg

 

Dinner from tonight: Turkish style chickpeas and lentils with vegetables and you guessed it: barbecue sauce:

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/390905_2901649619476_1207523818_33288401_906008916_n.jpg

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Today:

 

 

Lower Body Power Day

 

Squats

 

80kg x 5 (3 rep improvement)

90kg x 5

100kg x 3 (10kg improvement)

 

Hack Squats

 

110kg x 10 (20kg improvement)

120kg x 6 (10kg improvement)

 

Leg Extensions

 

60kg (stacked) x 10

60kg (stacked) x 10 (10kg improvement)

 

Stiff Legged Deadlifts

 

100kg x 10 (20kg improvement)

100kg x 10 (2 rep improvement)

120kg x 7 (20kg improvemens and a 1 rep improvement also)

 

Leg Curls

 

60kg x 8 (5kg improvement)

65kg x 6 (this is the machine stacked) (5kg improvement)

 

Standing Calf Raises

 

60kg x 10 (15kg improvement)

60kg x 8 (10kg improvement)

60kg x 10

 

Seated/Leg Press Calf Raises

 

140kg x 6 (20kg improvement)

150kg x 8 (10kg improvement)

 

 

Side notes / highlights of todays workout:

 

I finally broke into the 3 digit squats (100kg, yay! Still a long way to go though).

 

I finally stacked the leg curl machine and the leg extension machine at one of the gyms I go to.

 

On another note, with the standing calf raises, I use dumbbells as we have no calf raise machine (i.e. 60kg is 2x30kg dumbbells above). The problem I have hit is that I can go heavier but cannot grip the increase in weight, therefore I will have to stay at that weight uon that exercise until I invest in some straps.

 

As for the stiff legged deadlifts, I am happy with my current progress. I don't hace thee gripping problem with these for some reason, which is good, although I am not sure how heavy I should go to on stiff legged deadlifts. What's your opinion?

 

 

Here are some eats from today:

 

Breakfast:

 

Vegan Voodoo, so named thanks to Vegansludge:

 

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/387398_2905891685525_1207523818_33290300_1589374592_n.jpg

 

Pre workout:

 

Mexican Chilli Beans with some baby peas and Barbecue sauce (love that stuff, despite it being bad for you):

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/373823_2907925936380_1207523818_33290969_301614304_n.jpg

 

Pre Bed Meal:

I call this one: The Vegan King Toasted Sandwich (my own little(well big) creation): Macros for it are: 624 calories, 54g protein, 21g fat, 51g carbs and 10g fibre:

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/383013_2907926616397_1207523818_33290970_1232236575_n.jpg

 

It was this yummy (photo taken 1 minute after making the damn thing:

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/384616_2907928336440_1207523818_33290973_6542854_n.jpg

 

These were also part of my Pre Bed Meal:

 

2 Toasted Peanut Butter and Jam sandwiches (100% fruit jam, and 100% peanuts peanut butter). One was with crunchy peanut butter, the other was with smooth and they both had apricot jam. The macros for these were: 1,057 calories, 55g protein, 41g fat, 89 carbs and 21g fibre:

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/387975_2907927296414_1207523818_33290971_823369164_n.jpg

 

 

So the calories rounded off for my pre bed meal were: 1681 calories, 109g protein, 62g fat, 140g carbs, and 31g fibre. Hey, you gotta eat big to get big!

 

Daily totals for today were still quite low, despite this big a$$ meal:

 

Totals: 3,328 calories, 240g protein, 90g fat, 346g carbs, 82g fibre & 4,981mg sodium. (I know what you are thinking, way too much sodium, normally I get 2500mg a day, however I compensated today by increasing my water intake to 5.5 litres today and consumed a few bananas (potassium)

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Fantastic food pics I'm gonna try some of these out!!!

 

How many days is your split over? I'm asking because these so much your doing. Personally I'd even say your doing to much. It looks like an all over workout but even so I counted 8 movements...so much.

 

Biggest advice I can give is as your bulking is eat big, rest big but lift big.

My splits over 3 days & I prefer training this way.

 

 

Here is the Prog I'm currently following, only difference I do to this is on a Friday on the big lifts I do an extra 6th set immediately after the new 3 rep max for a little burn out.

 

I'll be popping up pics in my training log today at some point

 

http://www.builtfit.com/workouts/strength-and-powerlifting/builtfit-5x5-workout

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Fantastic food pics I'm gonna try some of these out!!!

 

How many days is your split over? I'm asking because these so much your doing. Personally I'd even say your doing to much. It looks like an all over workout but even so I counted 8 movements...so much.

 

Biggest advice I can give is as your bulking is eat big, rest big but lift big.

My splits over 3 days & I prefer training this way.

 

 

Here is the Prog I'm currently following, only difference I do to this is on a Friday on the big lifts I do an extra 6th set immediately after the new 3 rep max for a little burn out.

 

I'll be popping up pics in my training log today at some point

 

http://www.builtfit.com/workouts/strength-and-powerlifting/builtfit-5x5-workout

 

PHAT is one of the most intense, in my opinion, routines out there. So draining but so satisfying. I'm running a combination of PHAT and StrongLifts 5x5 as I recomp and even that is pretty taxing.

 

Food pictures are A+ and so are the lifts. Keep at it!

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Fantastic food pics I'm gonna try some of these out!!!

 

How many days is your split over? I'm asking because these so much your doing. Personally I'd even say your doing to much. It looks like an all over workout but even so I counted 8 movements...so much.

 

Biggest advice I can give is as your bulking is eat big, rest big but lift big.

My splits over 3 days & I prefer training this way.

 

 

Here is the Prog I'm currently following, only difference I do to this is on a Friday on the big lifts I do an extra 6th set immediately after the new 3 rep max for a little burn out.

 

I'll be popping up pics in my training log today at some point

 

http://www.builtfit.com/workouts/strength-and-powerlifting/builtfit-5x5-workout

 

PHAT is one of the most intense, in my opinion, routines out there. So draining but so satisfying. I'm running a combination of PHAT and StrongLifts 5x5 as I recomp and even that is pretty taxing.

 

Food pictures are A+ and so are the lifts. Keep at it!

 

 

Thanks!

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Today:

 

Back & Shoulders Hypertrophy Day

 

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

 

50kg x 3

50kg x 3

50kg x 3

50kg x 3

50kg x 3

50kg x 3

 

Rack Chins

 

BW x 10

BW x 8

BW x 8

 

Seated Cable Rows

 

50kg x 12

55kg x 10

60kg x 8 (5kg improvement)

 

Dumbbell Rows with body against an incline bench

 

20kg's x 13 (2.5kg improvement(each dumbbell). 1 rep improvement also)

20kg's x 13 (1 rep improvement)

 

Close Grip Pulldowns

 

45kg x 15

45kg x 20 (5 rep improvement)

 

Seated Dumbbell Presses

 

20kg's x 8 (2.5kg improvement(each dumbbell))

20kg's x 8

20kg's x 8

 

Upright Rows

 

25kg's x 12 (I lowered the weight to improve form)

25kg's x 15 (improved by 3 reps)

 

Side Lateral Raises w/Dumbbells or Cables

 

4kg's x 15

5kg's x 15 (1 rep improvement)

5kg's x 14 (2 rep improvement)

 

 

Suprisingly I did some cardio today: 10 mins of HIIT on a stationary bike, while watching 'Cheers' (a classic), on the bikes LCD screen. the HIIT was in 30 second intervals (30 seconds super slow, 30 seconds super fast etc. etc.)

 

 

Highlight of the day: All of my DB Press sets are with 20kg's now, yay!

Goal for DB shoulder Press, by the end of this 12 week routine: 25kg or 27.5kg dumbbells.

 

Weight has stopped at 71kg, I may need to up my cals from 3600-3700 to 4000 cals and see how I go with that. Bf % estimate right now would have to be around 11%. I should probably upload some progress pics (before and after) at the half way mark of this routine, which will be in about a week or so.

 

Sorry, no food pics today, I may post one later but that's it

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Im back, with pictures:

 

 

Pre bed eats:

 

 

The curry paste I use to spread onto the tofu:

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/377033_2918908930948_1207523818_33297062_1961827885_n.jpg

 

 

A new peanut butter I am testing out tonight:

 

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/388386_2918908250931_1207523818_33297061_2059723066_n.jpg

 

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/401792_2918909450961_1207523818_33297063_1288395183_n.jpg

 

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/381690_2918909770969_1207523818_33297064_1877379010_n.jpg

 

And here is the finished product:

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/386495_2918910010975_1207523818_33297065_973286651_n.jpg

 

 

 

 

I also had this (I had to fill in my macros for the day somehow :

 

 

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc7/384668_2918905930873_1207523818_33297057_193466951_n.jpg

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/378606_2918906570889_1207523818_33297058_536886833_n.jpg

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/406851_2918906850896_1207523818_33297059_1264663953_n.jpg

 

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/384066_2918907130903_1207523818_33297060_1677290110_n.jpg

 

 

Still managed to hit 230 grams of prottein today which is fairly good imo.

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Haha ok that just about balances it out!!!

 

Have you ever tried making pizzas with tortilla bases? They work great & you can control the carb in take easier. I have a tofu recipe where you add herbs & this becomes the topping along with any veggies (I remember you saying your unable to get replacement cheese)

 

 

Yeah, great idea. I also think i can handle the carb intake (I went back for a 3rd sandwich last night). Ohh and as for replacement cheese, yeah, I am still looking for one over here in Australia that doesn't have casein or whey in it.

Edited by Nicholas_Weir
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Haha ok that just about balances it out!!!

 

Have you ever tried making pizzas with tortilla bases? They work great & you can control the carb in take easier. I have a tofu recipe where you add herbs & this becomes the topping along with any veggies (I remember you saying your unable to get replacement cheese)

 

 

Yeah, great idea. I also think i can handle the carb intake (I went back for a 3rd sandwich last night). Ohh and as for replacement cheese, yeah, I am still looking for one over here in Australia that doesn't have casein or whey in it.

 

Every thought about making your own cheese sauce with nutritional yeast, soy milk, and mustard? It's what I've been doing and, man, it's so tasty.

 

Also, you inspired me to make PB sandwiches tonight because the IF spirit hit me today and I have 1,200 calories to crush before bed.

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Haha ok that just about balances it out!!!

 

Have you ever tried making pizzas with tortilla bases? They work great & you can control the carb in take easier. I have a tofu recipe where you add herbs & this becomes the topping along with any veggies (I remember you saying your unable to get replacement cheese)

 

 

Yeah, great idea. I also think i can handle the carb intake (I went back for a 3rd sandwich last night). Ohh and as for replacement cheese, yeah, I am still looking for one over here in Australia that doesn't have casein or whey in it.

 

Every thought about making your own cheese sauce with nutritional yeast, soy milk, and mustard? It's what I've been doing and, man, it's so tasty.

 

Also, you inspired me to make PB sandwiches tonight because the IF spirit hit me today and I have 1,200 calories to crush before bed.

 

 

 

Hahaha, awesome! Go for it, PB sandwiches are the bomb!!!

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Today:

 

Lower Body Hypertrophy Day

 

Squats (Speed Work) 65-70% of normal 3-5 rep max

 

90kg x 3 (Whoops, I forgot I was doing speed squats. I lowered it to the suitable weight for the remaining sets).

70kg x 3

70kg x 3

70kg x 3

70kg x 3

70kg x 3

 

(10kg improvement on last weeks speed squats; above)

 

Hack Squats

 

130kg x 10 (10kg improvement)

130kg x 10

140kg x 10 (10kg improvement)

 

Leg Presses

 

100kg x 20 (5 rep improvement) (this weight has gotten way too easy!)

140kg x 15 (20kg improvement)

 

Leg Extensions

 

45kg x 15

45kg x 15

45kg x 15

 

Romanian Deadlifts

 

120kg x 8 (20kg improvement)

120kg x 10 (2 rep improvement)

120kg x 10 (20kg improvement and a 2 rep improvement also). Suprisingly, this set really burned.

 

Leg Curls (Lying)

 

50kg x 15

60kg x 12 (5kg improvement)

 

Leg Curls (Seated)

 

50kg x 20 (5kg improvement)

55kg x 15 (5kg improvement)

 

Standing Calf Raises

 

55kg x 12 (10kg improvement)

55kg x 12 (2 rep improvement)

55kg x 10

60kg x 12 (15kg improvement) I can't grip any more than 2 30kg dumbbells (60kg) so I will definately have to get some straps.

 

Leg Press Calf Raises

 

100kg x 15 (on smith machine)

100kg x 15 (on smith machine)

110kg x 20 (I got a really good burn in the inner calves)

 

 

I am pleased with today's workout. As you can see, the first 2 sets of my leg press calf raises weren't actually on the leg press as it was occupied, and he was kind of a hog (was on the bloody machine for nearly half an hour!). The guy managed to only do 4 sets in that time too as he had like 5 minute rest intervals; he clearly had no idea on what he was doing. I felt sorry for him actually.

 

 

I Will try to post some eats later on.

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Today:

 

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

 

22.5kg's x 9 (1 rep improvement)

25kg's x 8 (2.5kg improvement one each dumbbell; 5kg improvement overall)

25kg's x 7 (1 rep short of the minimum of 8, I will have to get it next time)

 

Hammer Strength Chest Press

 

45kg x 12 (5kg improvement)

45kg x 15 (3 rep improvement)

50kg x 13 (1 rep improvement)

 

Incline Flys

 

45kg x 15 (5kg improvement)

45kg x 15

 

Cambered Bar Preacher Curls

 

30kg x 8 (5kg improvement)

30kg x 8

30kg x 12 (4 rep improvement)

 

Dumbbell Concentration Curls

 

8kg's x 12

9kg's x 15 (3 rep improvement)

 

Spider Curls bracing upper body against an incline bench

 

20kg x 15 (5kg improvement)

20kg x 15

 

Seated Tricep Extension with cambered bar

 

20kg x 10 (2 rep improvement)

20kg x 12 (2 rep improvement)

20kg x 12 (4 rep improvement)

 

Cable Pressdowns with a rope attachment

 

25kg x 20 (5 rep improvement)

40kg x 12

 

Cable Kickbacks

 

7kg's x 20 (1kg improvement on each dumbbel; 2kg improvement overall)

8kg's x 15 (1kg improvement on each dumbbel; 2kg improvement overall)

 

Not a bad workout today! When I rocked up at the gym, one of the guys complimented me; he said that I had gained some size around the chest, shoulders and a bit in the arms, since last month (when he last saw me). It made me feel pretty good, this routine must be working alrght!

I also made a new friend at the gym today (which is always nice!).

 

 

I also came across a geat site today called: The Spartan Diet:

 

http://thespartandiet.blogspot.com/

 

It is really interesting!

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A couple of small eats:

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/374265_2931841694259_1207523818_33304624_1399702081_n.jpg

 

 

Sanitarium Veggie mince with gravy (BBQ sauce over it too), some cabbage, and somecarrots with balsamic vinegar over them.

 

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/399574_2931842494279_1207523818_33304626_905355862_n.jpg

 

No carbs really in that second meal as I am about to probably eat 1/2 a loaf of bread.

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