Nicholas' Journey to get PHAT!

Nicholas_Weir · **Posted:** Mon Jan 02, 2012 5:26 am

vegansludge wrote:

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.

Thanks!

Nicholas_Weir · **Posted:** Mon Jan 02, 2012 7:51 am

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):

Some eats from today:

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

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

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

)

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

Nicholas_Weir · **Posted:** Mon Jan 02, 2012 10:42 am

Yay, I was finally able to upload an avatar! Thanks for the helpful 'how to thread' Rob!

Baby Hercules · **Posted:** Mon Jan 02, 2012 2:26 pm

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. :wink:

Baby Herc

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

Nicholas_Weir · **Posted:** Mon Jan 02, 2012 7:48 pm

Baby Hercules wrote:

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. :wink:

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!"

:lachmal:

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

Baby Hercules · **Posted:** Mon Jan 02, 2012 10:45 pm

Watch out, Grandma, don't get Nick riled! http://www.youtube.com/watch?v=VAvPDUat ... re=related

:lol:

Baby Herc

Nicholas_Weir · **Posted:** Mon Jan 02, 2012 11:31 pm

Baby Hercules wrote:

Watch out, Grandma, don't get Nick riled! http://www.youtube.com/watch?v=VAvPDUat ... re=related

:lol:

Baby Herc

What's funny about that gorilla? That's my mother! (Jokes)

Ahahaha loved it!

Nicholas_Weir · **Posted:** Tue Jan 03, 2012 11:14 pm

Yesterday:

Chest & Arms Hypertrophy Day:

Flat Dumbbell Press (Speed Work) 65-70% normal 3-5 rep max

20kg's x 3
20kg's x 5 (2 rep improvement)
20kg's x 5 (2 rep improvement)
20kg's x 5 (2 rep improvement)
20kg's x 5 (2 rep improvement)
20kg's x 5 (2 rep improvement)

Incline Dumbbell Press

22.5kg's x 8
25kg's x 9 (1 rep improvement)
25kg's x 8 [It shouldn't have been that hard, must have been because I under-ate that day]

Hammer Strength Chest Press

50kg x 13 (1 rep improvement)
50kg x 13 (1 rep improvement)
50kg x 13 (1 rep improvement)

Incline Cable Flys

45kg x 16 (1 rep improvement)
45kg x 15

Cambered Bar Preacher Curls

30kg x 10 (2 rep improvement)
30kg x 8
30kg x 10 (2 rep improvement)

Dumbbell Concentration Curls

9kg's x 12
10kg's x 12

Spider Curls bracing upper body against an incline bench

20kg x 15
20kg x 16 (1 rep improvement)

Seated Tricep Extension with cambered bar (Crap, I accidently did skull crushers instead)

20kg x 10 (2 rep improvement)
25kg x 8
25kg x 8

Cable Pressdowns with a rope attachment

40kg x 15 (3 rep improvement)
40kg x 12

Cable Kickbacks

8kg's x 15
9kg's x 15

Not a bad workout, it was sort of ruched so I didn't have long enough rest periods to go up in weight, as I got bailed up in a conversation.

Eats from Yesterday:

5 Grain Porridge with 'Vegan Voodoo'(Protein shake) poured over it, flaxmeal, cinnamon.

Tofu and Salad Wrap:

Wholemeal (wholewheat) Penne pasta with a bolognese sauce (yes it is vegan).

The usual pre bed meal: 3 pb & j sandwiches made with natural PB and 100% fruit jam. I also had a toasted wholemeal English muffin with the same spreads (one half of the muffin didn't make it to the plate as I scoffed it down

http://a3.sphotos.ak.fbcdn.net/hphotos- ... 1905_n.jpg

Today:

Rest Day

Eats so far for today:

Breakfast: Weet-Bix topped with Vegan Voodoo (protein shake), flaxmeal and sugar free syrup

Nicholas_Weir · **Posted:** Tue Jan 03, 2012 11:19 pm

I still don't know what to make for lunch, any suggestions guys?

DevilsAdvocate? · **Joined:** Tue Sep 13, 2011 6:33 pm **Posts:** 28

It all about the progress pics man!

DevilsAdvocate? · **Joined:** Tue Sep 13, 2011 6:33 pm **Posts:** 28

And I have to say, that doesn't look like much food if u are trying to bulk up. Maybe I'm eating way too much!

Nicholas_Weir · **Posted:** Wed Jan 04, 2012 7:03 am

DevilsAdvocate? wrote:

And I have to say, that doesn't look like much food if u are trying to bulk up. Maybe I'm eating way too much!

'
Dude, these are only a fraction of my meals, I hit between 3500-4500 cal a day.

sosso · **Posted:** Wed Jan 04, 2012 7:49 am

I like all the food pics! Gives me some ideas. Interesting that you can't find any vegan cheese. I've found a couple of types down here, although I never really buy it. I don't think it's the good stuff that actually melts.

I just had a look at the website where you buy your soy protein. I'm paying wayyy too much for my rice protein! I guess it's good to support a local shop that stocks it, but they're charging more than double what you pay online. How long did delivery take?

What's in the protein sludge and the protein pudding?

Nicholas_Weir · **Posted:** Wed Jan 04, 2012 9:11 am

Thanks! Yeah, the only one I can find has casein added in it (sucks)

Yeah, I used think the same way: support my local store, but then I just got fed up with getting ripped off (it happens with everything over here in Australia as you would know (i.e. clothing, food etc) compared to the states and what not. It wasn't hard for me to decide to buy off the net as I was paying $80 for 1kg of sunwarrior, whereas I pay that forr about 5kg of vanilla soy protein isolate now!

Protein sludge is just flaxmeal, protein powder, soy or almond milk and cinnamon.

The protein pudding is just: 1 cup of 'soy milky lite' soy milk, 1 cup water water, 1 banana, 1/2 cup of rolled barley or rolled oats, 40g protein powder, 1/2 tsp cinnamon, 1/2 tsp cocoa powder all blended in a food processer for about 4 minutes straight.

Banana works best, but I am sure you could use a few medjool dates instead to mix it up. If you like it warm, just zap it in the microwave for a minute or two.

vegansludge · **Posted:** Wed Jan 04, 2012 10:20 pm

Epic foods are epic as always! Love it.

How do you feel about leg extensions in general? I saw you dropped weight on them and, to be honest, I never do them. Something about them always feels wrong to me - they're the one thing lower-body wise that always tear my knees up.

Even though you were rushed on arms day - way to still get the numbers to go up!

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Nicholas' Journey to get PHAT!

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