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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 20, 2011 6:07 pm 
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Gorilla
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Solid lifts! How'd the loaf of bread treat you?

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Wed Dec 21, 2011 2:19 am 
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Gorilla
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Thank's, Yeah, it didn't treat me too bad (I am sort of wheat intolerent, but I just suck it up when I don't have rye bread in the house).

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Wed Dec 21, 2011 5:32 am 
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Gorilla
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Today:

REST

Dinner, A big plate of bolognese and pasta (looks a lot smaller than it actually was for some odd reason):

Image

The meal above has: 780 cals, 65g protein, 15g fat, 93g of carbs (15g of which are fibre). I think they are pretty solid macros!

Despite the pasta, I am still having some sandwiches tonight, my siginature pretty much says why...

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 22, 2011 12:34 am 
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Gorilla
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Nicholas_Weir wrote:
Thank's, Yeah, it didn't treat me too bad (I am sort of wheat intolerent, but I just suck it up when I don't have rye bread in the house).


I can sympathize. I've never been tested for it but I'm pretty sure I have a slight-to-mild gluten intolerance but I just deal with it.

That pasta looks fucking great; I can't wait for a rest day. I'm pushing through my split in four-straight days because Friday, Saturday, and Sunday are going to be "rest," i.e. epic eats without lifting, days.

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 Post subject:
PostPosted: Thu Dec 22, 2011 5:15 am 
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vegansludge wrote:
Nicholas_Weir wrote:
Thank's, Yeah, it didn't treat me too bad (I am sort of wheat intolerent, but I just suck it up when I don't have rye bread in the house).


I can sympathize. I've never been tested for it but I'm pretty sure I have a slight-to-mild gluten intolerance but I just deal with it.

That pasta looks fucking great; I can't wait for a rest day. I'm pushing through my split in four-straight days because Friday, Saturday, and Sunday are going to be "rest," i.e. epic eats without lifting, days.



Thank you! Yeah, I should've did the same thing (planned to train with no rests and then rest on Christmas). However I am going to just go to the gym on Christmas in the morning or evening.

Here is todays workout: Thursday 22nd December:


Upper Body Power Day

Bent Over/Pendlay Rows

65kg x 3
70kg x 3 (5kg improvement)
75kg x 4 (5kg improvement)

Pulldowns

55kg x 6
65kg x 7 (5kg improvement)

Rack Chins

BW x 6
BW x 6

Flat Dumbbell Presses

27.5kg's x 5 (1 rep improvement)
30kg's x 3 (2.5kg improvement on each dumbbell; 5kg overall)
30kg's x 4 (2.5kg improvement on each dumbbell; 5kg overall)

Weighted Dips

BW + 5kg x 6 (5kg improvement)
BW + 10kg x 7 (10kg improvement)

Seated Dumbbell Shoulder Press

20kg's x 8 (2 rep improvement)
20kg's x 6 (2.5kg improvement on each dumbbell; 5kg overall)
20kg's x 6 (2.5kg improvement on each dumbbell; 5kg overall)

Cambered Bar Curls

30kg x 6
30kg x 6 (I attempted a set with 40kg, but only got 3 reps; FAIL!)
30kg x 6 (I attempted a set AGAIN with 40kg, but only got 3 reps AGAIN; EPIC FAIL AGAIN!)

Skull Crushers


20kg x 6
25kg x 6
25kg x 5 (5kg improvement, however I didn't make it to 6 reps. I will have to next week!)


Not too bad, was disappointed with the Skull crushers and also that I couldn't go up to 40kg's on the EZ Bar (bicep) curls.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 22, 2011 9:09 am 
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Elephant
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Nicholas_Weir wrote:
Cambered Bar Curls

30kg x 6
30kg x 6 (I attempted a set with 40kg, but only got 3 reps; FAIL!)
30kg x 6 (I attempted a set AGAIN with 40kg, but only got 3 reps AGAIN; EPIC FAIL AGAIN!)

It is not an EPIC FAIL! Especially if you tried to do it twice! 3 reps is still 3 more than a 1 rep max! As long as you are pushing the heavy weight, even a 1 rep max, it is never a fail (let alone an EPIC one in capital letters).


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 22, 2011 7:55 pm 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
Gaia wrote:
Nicholas_Weir wrote:
Cambered Bar Curls

30kg x 6
30kg x 6 (I attempted a set with 40kg, but only got 3 reps; FAIL!)
30kg x 6 (I attempted a set AGAIN with 40kg, but only got 3 reps AGAIN; EPIC FAIL AGAIN!)

It is not an EPIC FAIL! Especially if you tried to do it twice! 3 reps is still 3 more than a 1 rep max! As long as you are pushing the heavy weight, even a 1 rep max, it is never a fail (let alone an EPIC one in capital letters).



Yeah, I guess you're right. Thanks!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 23, 2011 12:52 am 
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Gorilla
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Location: Cleveland, OH
Gaia wrote:
Nicholas_Weir wrote:
Cambered Bar Curls

30kg x 6
30kg x 6 (I attempted a set with 40kg, but only got 3 reps; FAIL!)
30kg x 6 (I attempted a set AGAIN with 40kg, but only got 3 reps AGAIN; EPIC FAIL AGAIN!)

It is not an EPIC FAIL! Especially if you tried to do it twice! 3 reps is still 3 more than a 1 rep max! As long as you are pushing the heavy weight, even a 1 rep max, it is never a fail (let alone an EPIC one in capital letters).


Agreed. Not only does it sure determination, but those 2x3 sets are going to help you grow. I bet you get it on the next hypertrophy day.

And as always, lifts are looking gooood.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 23, 2011 12:57 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
Today:



P.S. I have written the poundage next to the kilograms just this once.




Lower Body Power Day

Squats

(176lbs) 80kg x 5
(220lbs) 100kg x 3 (10kg improvement)
(220lbs) 100kg x 3 (The last rep was so slow going up, I KID YOU NOT! Nevertheless I did make it).

Hack Squats

(242lbs) 110kg x 7
(264lbs) 120kg x 10 (4 rep improvement)

Leg Extensions

(132lbs) 60kg x 6
(132lbs) 60kg x 8

Stiff Legged Deadlifts

(264lbs) 120kg x 6 (20kg improvement)
(264lbs) 120kg x 6 (20kg improvement)
(264lbs) 120kg x 8 (1 rep improvement)

Leg Curls

(132lbs) 60kg x 8
(132lbs) 65kg x 8 This was the machine stacked BTW. (1 rep improvement)

Standing Calf Raises

(132lbs) 60kg x 6
(143lbs) 65kg x 10 (5kg improvement; 2 rep improvement also)
(154lbs) 70kg x 6 (10kg improvement) It was really hard to grip the 35kg dumbbells and also balance with them.

Seated/Leg Press Calf Raises

(308lbs) 140kg x 9 (3 rep improvement)
(352lbs) 160kg x 8 (10kg improvement) I am pretty impressed with this set.

Today was good, I managed to keep the whole workout just under an hour. Pretty pissed though as it was pissing down rain on the way to the gym and on the way back home. 'I walk to the gym!' :|

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sat Dec 24, 2011 12:52 am 
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Gorilla
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Location: Cleveland, OH
Nicholas_Weir wrote:
(154lbs) 70kg x 6 (10kg improvement) It was really hard to grip the 35kg dumbbells and also balance with them.


Grip, with a doubt, is what slows my progress with shrugs and calf raises - I know I could be hitting 15 reps with my current weights but after about 8 reps, my grip is basically done - it sucks. Definitely need to work on that.

However, your lifts are looking great, man. Sucks about the rain - I've considered biking back and forth to mine since it's a reasonable distance but the Cleveland weather doesn't make this easy at all.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sat Dec 24, 2011 4:24 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
vegansludge wrote:
Nicholas_Weir wrote:
(154lbs) 70kg x 6 (10kg improvement) It was really hard to grip the 35kg dumbbells and also balance with them.


Grip, with a doubt, is what slows my progress with shrugs and calf raises - I know I could be hitting 15 reps with my current weights but after about 8 reps, my grip is basically done - it sucks. Definitely need to work on that.

However, your lifts are looking great, man. Sucks about the rain - I've considered biking back and forth to mine since it's a reasonable distance but the Cleveland weather doesn't make this easy at all.



Yeah.

Thanks, I have been pushing to my limits in the gym on this new routine (P.H.A.T). You should look into some straps to help with your gripping (I know that I am).

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sat Dec 24, 2011 4:26 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
Will post some pics up of food (Am having christmas with family today on Christmas Eve, as my step dad is going to work on Christmas.

Mum made me a Vegan Orange, Poppyseed and almond meal cake. Mmmmm!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sat Dec 24, 2011 8:53 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
Eats:

'Gluten Free' Orange, Poppyseed & Almond Meal Cake With Chocolate Banana Ice Cream (All homemade including the ice cream) As you can see, I hooked in before taking a pic:



Image


Big Ass bowl of pudding:

Image


I had 10 of these cookies with the pudding:

Image


Sandwiches and toast with jam and pb:

Image

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sun Dec 25, 2011 5:45 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
Today, Christmas Workout:

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 9 (1 rep improvement)
BW x 8

Seated Cable Rows

55kg x 12 (5kg improvement)
55kg x 12 (2 rep improvement)
60kg x 9 (1 rep improvement)

Dumbbell Rows with body against an incline bench

20kg's x 13
20kg's x 14 (1 rep improvement)

Close Grip Pulldowns

45kg x 18 (3 rep improvement)
50kg x 15 (5kg improvement)

Seated Dumbbell Presses

20kg's x 11 (3 rep improvement)
20kg's x 9 (1 rep improvement)
20kg's x 9 (1 rep improvement)

Upright Rows

25kg x 12
30kg x 12 (5kg improvement)

Side Lateral Raises w/Dumbbells

4kg's x 15
5kg's x 15
5kg's x 15 (1 rep improvement)



Some Extra Stuff (seeing as it is Christmas):

Rear delt fly machine

25kg x 15
40kg x 8

Crunches

35kg x 20

Side Sways


20kg x 12 (each side)


Today was a great workout in my opinion. This is my faavourite workout of the whole PHAT Routine as I love training shoulders and back (they are my favourite muscle groups). I was really pumping with the dumbbell shoulder presses (they were much easier than last week). This workout made my day. I am realy proud of myself and am still aiming to be pressing 27.5kg dumbbells on dumbbell shoulder press by the end of this year!

I hope everyone reading this had a Merry Christmas, I know I did. :)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sun Dec 25, 2011 1:59 pm 
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Gorilla
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Location: Cleveland, OH
Nicholas_Weir wrote:
Today was a great workout in my opinion. This is my faavourite workout of the whole PHAT Routine as I love training shoulders and back (they are my favourite muscle groups). I was really pumping with the dumbbell shoulder presses (they were much easier than last week). This workout made my day. I am realy proud of myself and am still aiming to be pressing 27.5kg dumbbells on dumbbell shoulder press by the end of this year!

I hope everyone reading this had a Merry Christmas, I know I did. :)


Such good energy!

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