Nicholas' Journey to get PHAT!

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Nicholas_Weir
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Re: Nicholas' Journey to get PHAT!

#166 Postby Nicholas_Weir » Mon Dec 26, 2011 5:27 am

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!



:)

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


My Training Journal:


viewtopic.php?f=24&t=26321


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Nicholas_Weir
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Re: Nicholas' Journey to get PHAT!

#167 Postby Nicholas_Weir » Tue Dec 27, 2011 11:12 pm

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

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


My Training Journal:


viewtopic.php?f=24&t=26321


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robert
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Re: Nicholas' Journey to get PHAT!

#168 Postby robert » Tue Dec 27, 2011 11:31 pm

You have been incredibly consistent over the past months.

Love it!

Great having you here on the forum too!

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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Nicholas_Weir
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Re: Nicholas' Journey to get PHAT!

#169 Postby Nicholas_Weir » Wed Dec 28, 2011 12:05 am

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!

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


My Training Journal:


viewtopic.php?f=24&t=26321


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vegansludge
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Re: Nicholas' Journey to get PHAT!

#170 Postby vegansludge » Wed Dec 28, 2011 2:17 am

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.
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

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Nicholas_Weir
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Re: Nicholas' Journey to get PHAT!

#171 Postby Nicholas_Weir » Wed Dec 28, 2011 3:41 am

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

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


My Training Journal:


viewtopic.php?f=24&t=26321


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Nicholas_Weir
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Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#172 Postby Nicholas_Weir » Thu Dec 29, 2011 2:53 am

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. :)

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


My Training Journal:


viewtopic.php?f=24&t=26321


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Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#173 Postby Nicholas_Weir » Thu Dec 29, 2011 6:17 pm

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

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


My Training Journal:


viewtopic.php?f=24&t=26321


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Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#174 Postby Nicholas_Weir » Thu Dec 29, 2011 6:18 pm

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!

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


My Training Journal:


viewtopic.php?f=24&t=26321


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vegansludge
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Re: Nicholas' Journey to get PHAT!

#175 Postby vegansludge » Thu Dec 29, 2011 6:28 pm

Do you ever grill your PB&J? It takes it to a whole other level, mate.
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

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Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#176 Postby Nicholas_Weir » Thu Dec 29, 2011 6:37 pm

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!

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


My Training Journal:


viewtopic.php?f=24&t=26321


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Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#177 Postby Nicholas_Weir » Thu Dec 29, 2011 6:45 pm

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

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


My Training Journal:


viewtopic.php?f=24&t=26321


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jungleinthefrunk
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Re: Nicholas' Journey to get PHAT!

#178 Postby jungleinthefrunk » Thu Dec 29, 2011 8:48 pm

Impressive eats. How is your mom doing?
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100

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Nicholas_Weir
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Posts: 514
Age: 22
Joined: Mon Apr 11, 2011 5:44 am
Location: Sunshine Coast, Queensland, Australia

Re: Nicholas' Journey to get PHAT!

#179 Postby Nicholas_Weir » Thu Dec 29, 2011 9:21 pm

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. :)

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


My Training Journal:


viewtopic.php?f=24&t=26321


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jungleinthefrunk
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Re: Nicholas' Journey to get PHAT!

#180 Postby jungleinthefrunk » Thu Dec 29, 2011 9:29 pm

good!
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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