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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Mon Dec 26, 2011 5:27 am 
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Gorilla
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vegansludge wrote:
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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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 27, 2011 11:12 pm 
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Location: Sunshine Coast, Queensland, Australia
Monday 26th December (Boxing Day):





Lower Body Hypertrophy Day


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

70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

Hack Squats

130kg x 10
130kg x 10
140kg x 12 (2 rep improvement)

Leg Presses

140kg x 15 (40kg improvement)
140kg x 20 (5 rep improvement)

Leg Extensions

45kg x 12
45kg x 12
45kg x 12

Romanian Deadlifts

120kg x 8
120kg x 8
120kg x 8

Leg Curls (Lying)

50kg x 15
60kg x 12

Leg Curls (Seated)

55kg x 15 (5kg improvement)
55kg x 16 (1 rep improvement)

Standing Calf Raises

60kg x 8 (5kg improvement)
60kg x 9 (5kg improvement)
60kg x 8 (5kg improvement)
60kg x 8

Leg Press Calf Raises

110kg x 15 (10kg improvement)
120kg x 15 (20kg improvement)
130kg x 15 (30kg improvement)


A decent workout, not the best in my opinion; seeing as I dropped the reps back on a couplee of exercises (leg extensiona and deadlifts).


Tuesday 27th December 2011:



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 8
25kg's x 8
25kg's x 10 [I really pushed hard for the last 2 reps] (3 rep improvement)

Hammer Strength Chest Press

50kg x 12 (5kg improvement)
50kg x 12 (5kg improvement)
50kg x 12 [the last rep in this set was kind of whimpy]

Incline Cable Flys

45kg x 15
45kg x 15 (really hard)

Cambered Bar Preacher Curls

30kg x 8
30kg x 8
30kg x 8

Dumbbell Concentration Curls

9kg's x 12 (1kg improvement on each dumbbell, 2kg improvement overall)
10kg's x 12 (1kg improvement on each dumbbell, 2kg improvement overall)

Spider Curls bracing upper body against an incline bench

20kg x 15
20kg x 15

Seated Tricep Extension with cambered bar

20kg x 8
20kg x 8
20kg x 8

Cable Pressdowns with a rope attachment

40kg x 12 (15kg improvement)
40kg x 13

Cable Kickbacks

8kg's x 15 (1kg improvement on each dumbbell, 2kg improvement overall)
9kg's x 15 (1kg improvement on each dumbbell, 2kg improvement overall)



I had so much energy in this workout, it was almost unnatural, I sweear.


Today: Wednesday 28th December 2011:

REST

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Tue Dec 27, 2011 11:31 pm 
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Posts: 21052
Location: Austin, TX
You have been incredibly consistent over the past months.

Love it!

Great having you here on the forum too!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Wed Dec 28, 2011 12:05 am 
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Gorilla
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Posts: 532
Location: Sunshine Coast, Queensland, Australia
robert wrote:
You have been incredibly consistent over the past months.

Love it!

Great having you here on the forum too!



Thanks Rob, that just made my day!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Wed Dec 28, 2011 2:17 am 
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Gorilla
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Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
Even on the day you dropped reps, you still made progress - Robert's right, you're one of the most consistent people on the boards. Plus, look at that 40kg and rep improvement on your leg press!

Enjoy your rest day, mate. Definitely earned it.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Wed Dec 28, 2011 3:41 am 
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Gorilla
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Posts: 532
Location: Sunshine Coast, Queensland, Australia
vegansludge wrote:
Even on the day you dropped reps, you still made progress - Robert's right, you're one of the most consistent people on the boards. Plus, look at that 40kg and rep improvement on your leg press!

Enjoy your rest day, mate. Definitely earned it.


Cheers! :D

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 29, 2011 2:53 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:

Upper Body Power Day


Bent Over Rows

65kg x 5 (2 rep improvement)
70kg x 3
75kg x 4

Pulldowns

65kg x 6 (10kg iprovement)
55kg x 10

Rack Chins

BW x 7 (1 rep improvement)
BW x 6

Flat Dumbbell Presses

30kg's x 4 (+2.5kg on each DB, +5kg improvement overall)
30kg's x 4 (1 rep improvement)
30kg's x 3 (shitty form)

Weighted Dips/Dips

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

Seated Dumbbell Shoulder Press

20kg's x 8
20kg's x 8
20kg's x 7 (1 rep improvement)

Cambered Bar Curls

30kg x 10 (4 rep improvement)
30kg x 10 (4 rep improvement)
30kg x 10 (4 rep improvement) The last rep I had to swing a little so I probably shouldn't count it.

Skull Crushers

20kg x 10 (4 rep improvement)
25kg x 7 (1 rep improvement)
25kg x 6 (1 rep improvement)


Extra:

Ab work: Side Bends/sways

20kg plate x 12
20kg plate x 12
10kg plate x 20 (these three sets were done for each side)



Some eats from the paast 48 hours:


Chana Dal and salad:

Image

Vanilla Protein sludge on porridge:

Image

Steamed cabbage and zucchini with white balsamic vinegar and grilled tofu strips on the side drowned in capsicum salsa and barbecue sauce:

Image

Savoury TVP and green/brown lentils and veggies:

Image

1 PB and J sandwich on 12 cereal loaf, and 2 on sourdough rye bread:

Image

Believe it or not, his is a new hot cereal mix I got:

Image

Here is what it looks like after I have put a protein shake and goji berries over it:

Image




Tomorrow is a legs day and as usual...



Image




Oh, before I forget to mention it, I got a Bodybugg for one of my Christmas presents, Still hasn't come yet, but it should be here soon! Can't wait to use it and see how much I really am burning. :)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 29, 2011 6:17 pm 
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Gorilla
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Posts: 532
Location: Sunshine Coast, Queensland, Australia
My Pre Bed meal from last night (I decided to have 4 sandwiches this night)

It is almost like a little leaning tower of PB and J's:


Image

Image

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 29, 2011 6:18 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
Here is a little hint:

After you make your PB and J sandwiches, nuke them in the microwave for about 30 seconds, the peanut butter just melts in your mouth, seriouesly try it and tell me what you think guys!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 29, 2011 6:28 pm 
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Gorilla
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Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
Do you ever grill your PB&J? It takes it to a whole other level, mate.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 29, 2011 6:37 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
vegansludge wrote:
Do you ever grill your PB&J? It takes it to a whole other level, mate.



Yeah I have, oh my god, I totally agree!

Now I want to make one!

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


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 29, 2011 6:45 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
Here is my motivational pic of the day:

Image



Oh and this one just made me laugh so I thought I would share it with you guys too just for lols:

Image

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 29, 2011 8:48 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
Impressive eats. How is your mom doing?

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 29, 2011 9:21 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
Thanks!

My mother is doing pretty good, every now and then the thing pops up, but since i have been eating more food it hasn't really bothered her. I think it had something to do with me undereating and undersleeping, however now that i am eating big, sleeping big, and taking flaxmeal things are looking less bleak. :)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 29, 2011 9:29 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
good!

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