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Nicholas' Journey to get PHAT!


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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):

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/404252_2938044169317_1207523818_33307120_1057507708_n.jpg

 

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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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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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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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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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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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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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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(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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(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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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:

 

 

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/405589_2957629938949_1207523818_33315152_80210297_n.jpg

 

 

Big Ass bowl of pudding:

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/405514_2957630898973_1207523818_33315153_2000581892_n.jpg

 

 

I had 10 of these cookies with the pudding:

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/383665_2957631178980_1207523818_33315154_1611285726_n.jpg

 

 

Sandwiches and toast with jam and pb:

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc7/391999_2957631578990_1207523818_33315155_94376538_n.jpg

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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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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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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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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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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:

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/408102_2988710515944_1207523818_33334823_1244174004_n.jpg

 

Vanilla Protein sludge on porridge:

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc6/166992_2988710955955_1207523818_33334824_1943824485_n.jpg

 

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

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/392076_2988711275963_1207523818_33334825_517865894_n.jpg

 

Savoury TVP and green/brown lentils and veggies:

 

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc7/390459_2988711515969_1207523818_33334826_375306816_n.jpg

 

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

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/397880_2988711635972_1207523818_33334827_1300228025_n.jpg

 

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

 

http://www2.woolworthsonline.com.au/Content/ProductImages/big/334789.jpg

 

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

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/378637_2988712315989_1207523818_33334829_1935358142_n.jpg

 

 

 

 

Tomorrow is a legs day and as usual...

 

 

 

http://i51.photobucket.com/albums/f385/awai-chan/my-body-is-ready_sayr-_0.gif

 

 

 

 

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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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:

 

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/381068_2993134866550_1207523818_33337335_713191198_n.jpg

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/394536_2993136146582_1207523818_33337338_1544328827_n.jpg

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