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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Thu Dec 29, 2011 10:15 pm 
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Gorilla
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Location: Cleveland, OH
I really need to work on sleeping big. It just doesn't happen very often for me, forevertired.

Digging that motivation for today - hope you killed it!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 30, 2011 4:36 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
Today, 30th December:

Lower Body Power Day

80kg x 5
90kg x 5 (I dropped the weight back because my left hamstring was a little sore) I upped the reps on this and the following set though!
90kg x 5 (I dropped the weight back because my left hamstring was a little sore)


Hack Squats

110kg x 10 (3 rep improvement)
130kg x 10 (10kg improvement)
150kg x 6 (I thought I could go heavier than 130kg so I did a set of 150kg) (30kg improvement)


Leg Extensions

60kg x 9 (3 rep improvement)
65kg x 7 (5kg improvement)


Stiff Legged Deadlifts

80kg x 8 (Dropped the weight back just to be on the safe side with my hamstring)
120kg x 7 (1 rep improvement) I managed to go back to 120kg
120kg x 8


Leg Curls

60kg x 8
60kg x 8
70kg x 8 (5kg improvement) I thought I could handle an extra set on the leg curls, I managed to go heavier; despite my sore hamstring.

Standing Calf Raises

70kg x 8 (10kg improvement, 2 rep improvement)
70kg x 7 (5kg improvement)
70kg x 10 (4 rep improvement)

Seated/Leg Press Calf Raises

160kg x 6 20kg improvement)
170kg x 8 (10kg improvement) I felt it a little in my left hamstring, might need to back it off in the future.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 30, 2011 7:11 am 
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Gorilla
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Posts: 532
Location: Sunshine Coast, Queensland, Australia
Some Eats from today (so far):

The usual breakfast (hot cereal), this is the 5 grains one with 'vegan voodoo' as Vegaansludge likes to say :)


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Post workout Protein Pudding:

Image


Dinner; This is a plate of scrambled tofu with cayenne pepper, hungarian paprika and cummin, accompanied by some cabbage and broccoli:


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 30, 2011 7:13 am 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
I wish sports nutrition shops and shops in general for that matter sold Clif Builders and Vega Bars over here in Australia. It would maake life (well eating) so much easier and convenient. They manage to have every other protein bar in the world over here, except for vegan ones :(

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 30, 2011 8:28 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
Macros for the day:

3,216 calories, 259g protein, 73g fat, 355g carbs, 77g fibre, 3,359mg sodium

They are really low because all i did besides train was sit at my desk and watch The Simpsons.

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 30, 2011 6:58 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
Today:

New Year's Eve and also happens to be my rest day! :)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 30, 2011 8:12 pm 
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Gorilla
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Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
Clif bars aren't all they're cracked up to be - their macro breakdown leaves a bit to be desired, I think, but they are convenient. My goal is to stop relying on them and find another way to get in 20g of protein without so many carbs. Not that I have a problem with carbs - I'd just rather get those 30g from something else.

Way to still put up awesome weight/reps even with the hammy bothering you and also super smart of you to know when to say when.

Nicholas_Weir wrote:
Today:

New Year's Eve and also happens to be my rest day! :)


I also planned it out this way too! Happy New Year, mate!

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

IRON MNTN // LOG


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 30, 2011 8:53 pm 
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Elephant
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Posts: 1626
Location: Michigan
Nicholas_Weir wrote:
New Year's Eve and also happens to be my rest day!

Ditto for me! Happy New Year!
May all of our hard work be celebrated in the New Year!


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 30, 2011 9:20 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:
Clif bars aren't all they're cracked up to be - their macro breakdown leaves a bit to be desired, I think, but they are convenient. My goal is to stop relying on them and find another way to get in 20g of protein without so many carbs. Not that I have a problem with carbs - I'd just rather get those 30g from something else.

Way to still put up awesome weight/reps even with the hammy bothering you and also super smart of you to know when to say when.

Nicholas_Weir wrote:
Today:

New Year's Eve and also happens to be my rest day! :)


I also planned it out this way too! Happy New Year, mate!


I guess you are right there about the bars.

Happy New Year to you too by the way!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Fri Dec 30, 2011 9:21 pm 
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Gorilla
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Location: Sunshine Coast, Queensland, Australia
Gaia wrote:
Nicholas_Weir wrote:
New Year's Eve and also happens to be my rest day!

Ditto for me! Happy New Year!
May all of our hard work be celebrated in the New Year!


Happy New to you too Gaia.


Yes; may our hard work be celebreatd!

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sat Dec 31, 2011 5:45 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
Some eats from today (my rest day):

Proats (Pre Protein shake/'Vegan Voodoo'):

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Proats (Post Protein shake/'Vegan Voodoo'):

Image

Tofu and Salad Toasted Sandwich:

Image

12 inch tofu skewers (skewer kebabs)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sun Jan 01, 2012 7:23 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:


Back & Shoulders Hypertrophy Day

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

50kg x 5 (2 rep improvement)
50kg x 3
50kg x 5 (2 rep improvement)
50kg x 5 (2 rep improvement)
50kg x 5 (2 rep improvement)
50kg x 3

Rack Chins

BW x 8 [Overhand grip]
BW x 8 [Underhand grip]
BW x 8 [Hammer strength grip]

Seated Cable Rows

55kg x 8
60kg x 9 (5kg improvement)
60kg x 10 (1 rep improvement)

Dumbbell Rows with body against an incline bench

20kg's x 12
20kg's x 15 (1 rep improvement)

Close Grip Pulldowns

50kg x 15 (5kg improvement)
50kg x 16 (1 rep improvement)

Seated Dumbbell Presses

20kg's x 9
20kg's x 8
22.5kg's x 8 (2.5kg improvement on each dumbbell, yay!!!!!!!!!!!!!!!!)

Rear Delt Fly's (Yeah, I replaced Upright Rows with Rear Delt Fly's because I read bad stuff about them, plus they hurt my shoulders)

30kg x 15
40kg x 12

Side Lateral Raises w/Dumbbells

6kg's x 15 (2kg improvement on each dumbbell; 4kg improvement overall)
7kg's x 12 (2kg improvement on each dumbbell; 4kg improvement overall)
7kg's x 12 (2kg improvement on each dumbbell; 4kg improvement overall)


Extra Work:


Abs:

Knee Raises:

BW+12kg x 8
BW x 12
BW+12kg x 8
BW x 12

The Above ab exercises were completed with no rest intervals.

As you may know, this is my favourite routine out of all 5 days of Layne Nortons P.H.A.T. and I was really happy with todays workout.
The highlight was going up in the seated dumbbell presses. (I hope I can reach 30kg dumbbells, correction: I KNOW I WILL REACH THEM, as long as I stay determined).

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sun Jan 01, 2012 7:34 am 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1626
Location: Michigan
Nicholas_Weir wrote:
(I hope I can reach 30kg dumbbells, correction: I KNOW I WILL REACH THEM, as long as I stay determined).

After you are all done, just grab the 30kg DBs and see if you can get a 1 max rep out of them. If you can, then it won't be long before you can do them! If not, then you have some work to do ahead of you. No big whop, cuz you will get there. Still, to know that you can at least do 1 rep, the prospect of doing 8 or 9 are just around the corner (and that would do wonders for your mental esteem - and where the mind goes, the body follows).


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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sun Jan 01, 2012 8:15 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
Gaia wrote:
Nicholas_Weir wrote:
(I hope I can reach 30kg dumbbells, correction: I KNOW I WILL REACH THEM, as long as I stay determined).

After you are all done, just grab the 30kg DBs and see if you can get a 1 max rep out of them. If you can, then it won't be long before you can do them! If not, then you have some work to do ahead of you. No big whop, cuz you will get there. Still, to know that you can at least do 1 rep, the prospect of doing 8 or 9 are just around the corner (and that would do wonders for your mental esteem - and where the mind goes, the body follows).



Thanks for sharing that, I will try that next week! :)

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 Post subject: Re: Nicholas' Journey to get PHAT!
PostPosted: Sun Jan 01, 2012 11:27 pm 
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Gorilla
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Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
Gaia wrote:
Nicholas_Weir wrote:
(I hope I can reach 30kg dumbbells, correction: I KNOW I WILL REACH THEM, as long as I stay determined).

After you are all done, just grab the 30kg DBs and see if you can get a 1 max rep out of them. If you can, then it won't be long before you can do them! If not, then you have some work to do ahead of you. No big whop, cuz you will get there. Still, to know that you can at least do 1 rep, the prospect of doing 8 or 9 are just around the corner (and that would do wonders for your mental esteem - and where the mind goes, the body follows).


Great advice here. 1RMs are great motivators - especially if you don't think you can nail something but surprise yourself. Usually when this happens, you'll get pumped enough to bang out a few more reps or, at the very least, know that you'll be able to hit your goals sooner than you thought.

And way to kill this last work-out - your numbers are consistently going up! Plus your enthusiasm and progress on shoulder day is inspiring, mate. Keep it up.

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

IRON MNTN // LOG


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