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Nicholas' Journey to get PHAT!


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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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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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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

 

 

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc7/398728_2995952616992_1207523818_33338657_1590012695_n.jpg

 

 

 

Post workout Protein Pudding:

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/400084_2995953257008_1207523818_33338658_628156135_n.jpg

 

 

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

 

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/387732_2995953777021_1207523818_33338659_994432677_n.jpg

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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.

 

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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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.

 

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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Some eats from today (my rest day):

 

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

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/409004_3001877445109_1207523818_33341954_78449504_n.jpg

 

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

 

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash4/405590_3001878325131_1207523818_33341955_682070176_n.jpg

 

Tofu and Salad Toasted Sandwich:

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/377499_3001878725141_1207523818_33341956_1442139082_n.jpg

 

12 inch tofu skewers (skewer kebabs)

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/388295_3001878885145_1207523818_33341957_843603906_n.jpg

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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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(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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(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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(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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(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.

 

 

Thanks!

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Today:

 

Lower Body Hypertrophy Day

 

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

 

70kg x 3

70kg x 5 (2 rep improvement)

70kg x 4 (1 rep improvement)

70kg x 3

70kg x 4 (1 rep improvement)

70kg x 5 (2 rep improvement)

 

Hack Squats

 

140kg x 8 (10kg improvement)

140kg x 8 (10kg improvement)

140kg x 10

 

Leg Presses

 

140kg x 12

150kg x 15 (10kg improvement)

 

Leg Extensions

 

45kg x 15

45kg x 15

40kg x 16 (dropped the weight back, I shouldn't have. I don't know why I did)

 

Romanian Deadlifts

 

120kg x 8

120kg x 8

120kg x 12 (4 rep improvement, I really felt the burn in the last 2 reps)

 

Leg Curls (Lying)

 

60kg x 12 (10kg improvement)

65kg x 12

 

Leg Curls (Seated)

 

65kg x 15 (10kg improvement)

60kg x 16 (5kg improvement)

 

Standing Calf Raises

 

60kg x 10 (2 rep improvement)

60kg x 10 (1 rep improvement)

60kg x 10 (2 rep improvement)

60kg x 10 (2 rep improvement)

 

Leg Press Calf Raises

 

110kg x 15

130kg x 15 (10kg improvement)

130kg x 15

 

 

I think today was a solid workout.

 

Had to walk home from town (60 mins up a gradual slope).

 

 

The songs from my workout today (cranking earlier beats from Linkin Park and Jay Z):

 

 

http://www.youtube.com/watch?v=dc3WvDTQoRU

 

 

http://www.youtube.com/watch?v=tWwUCLnvyuM

 

 

http://www.youtube.com/watch?v=THsUdKVRnQU

 

 

 

 

http://www.youtube.com/watch?v=UqC3__eLnmQ

 

 

http://www.youtube.com/watch?v=LtCsidP8NBA

 

 

http://www.youtube.com/watch?v=rrsShJc3foE

 

 

Some eats from today:

 

 

I found some sugar free syrup in Australia finally!!!

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/395938_3015576347573_1207523818_33353629_566429953_n.jpg

 

 

5 Grain Porridge with a protein shake (Vegan Voodoo), and Sugarfree Syrup.

 

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/407289_3015577427600_1207523818_33353632_1001652020_n.jpg

 

 

Protein Pancakes with vanilla soy ice cream and sugarfree syrup (already ate 3 pancakes when I was making them; they didn't make it to the plate )

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/387306_3015577707607_1207523818_33353634_1730438795_n.jpg

 

 

Indian Roti bread wrap 'thingy' with baked tofu strips, barbecue sauce and salad

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/409396_3015578227620_1207523818_33353636_2114530273_n.jpg

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Damn, Nick's got guns! And is it just the photo or do you have very long arms, too? Whatever, dude, you're lookin' solid. Love the Farmer's Tan.

 

Baby Herc

 

PS: Stop posting such delectable, giant-sized food pics, you're making me frickin hungry.

 

 

 

Thanks Herc!

 

Haha, lol yeah, I thought someone may have spotted that. Yes, I do have long arms 'gorilla arms' however this pic does emphasize my arm length a little a little more than they actually are.

 

Haha, yeah I need to get outside some time and so I can get some colour on my skin.

 

Last time my Grandma was up her reaction to seeing me after 7 months was "Wow, you don't look scrawny and anemic now, you just look anemic!"

 

I will try to make the food photos a little smaller lol!

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