Baby Hercules Posted January 3, 2012 Share Posted January 3, 2012 Watch out, Grandma, don't get Nick riled! Baby Herc Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 3, 2012 Author Share Posted January 3, 2012 Watch out, Grandma, don't get Nick riled! Baby Herc What's funny about that gorilla? That's my mother! (Jokes) Ahahaha loved it! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 4, 2012 Author Share Posted January 4, 2012 Yesterday: Chest & Arms Hypertrophy Day: Flat Dumbbell Press (Speed Work) 65-70% normal 3-5 rep max 20kg's x 320kg'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 825kg'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 830kg x 10 (2 rep improvement) Dumbbell Concentration Curls 9kg's x 1210kg's x 12 Spider Curls bracing upper body against an incline bench 20kg x 1520kg 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 825kg 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. http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/384131_3028984362765_1207523818_33363137_52178273_n.jpg Tofu and Salad Wrap: http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/402777_3028985722799_1207523818_33363139_1564312418_n.jpg Wholemeal (wholewheat) Penne pasta with a bolognese sauce (yes it is vegan). http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/388813_3028986402816_1207523818_33363140_700451013_n.jpgThe 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-ak-ash4/397023_3028987162835_1207523818_33363142_485281905_n.jpg Today: Rest Day Eats so far for today: Breakfast: Weet-Bix topped with Vegan Voodoo (protein shake), flaxmeal and sugar free syrup http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/381711_3028987402841_1207523818_33363143_437445468_n.jpg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 4, 2012 Author Share Posted January 4, 2012 I still don't know what to make for lunch, any suggestions guys? Link to comment Share on other sites More sharing options...
DevilsAdvocate Posted January 4, 2012 Share Posted January 4, 2012 It all about the progress pics man! Link to comment Share on other sites More sharing options...
DevilsAdvocate Posted January 4, 2012 Share Posted January 4, 2012 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! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 4, 2012 Author Share Posted January 4, 2012 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. Link to comment Share on other sites More sharing options...
sosso Posted January 4, 2012 Share Posted January 4, 2012 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? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 4, 2012 Author Share Posted January 4, 2012 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. Link to comment Share on other sites More sharing options...
vegansludge Posted January 5, 2012 Share Posted January 5, 2012 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! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 5, 2012 Author Share Posted January 5, 2012 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! Yeah, uh leg extensions are a funny one for me, it depends on how much walking etc I do the day before the workout. I totally agree with you about how they feel like they are tearing your legs up (however I do them but don't worry too much about the weight as they are more of a shaping exercise for the "teardrop" in your quads rather than an overall mass builder exercise) Thanks by the way! I will update my journal again with my upper body power day workout (from today) soon. Sadly though, there won't be any pics of my eats for about a day (as my battery is flat and I left the charger over at my other house). Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 5, 2012 Author Share Posted January 5, 2012 Today, 5th January: Upper Body Power Day Bent Over/Pendlay Rows (dropped weight back intentionally because I wanted to improve my form) 65kg x 465kg x 570kg x 3 Pulldowns: 60kg x 8 (dropped weight back 5kg because I wanted to do 8 reps and not 6)65kg x 6 (10kg improvement) I did a set of 55kg x 4 straight after the 65kg set, no rest. Rack Chins BW x 6BW x 6 Flat Dumbbell Presses 30kg's x 4 (now that I look back I had it in me to do 5 reps but I am just a f*cking idiot)30kg's x 5 (1 rep improvement)30kg's x 5 (2 rep improvement, also a dramatic improvement in form from last week) Weighted Dips/Dips BW + 10kg x 7BW + 10kg x 7 Seated Dumbbell Shoulder Press 20kg's x 1022.5kg's x 8 (2.5kg improvement on each dumbbell; 5kg improvement overall) [spotted only to get them up]22.5kg's x 8 (2.5kg improvement on each dumbbell; 5kg improvement overall. 1 rep improvement as well) [spotted only to get them up] Cambered Bar Curls 30kg x 940kg x 1 FAIL! So I dropped it back to 30kg x 630kg x 8 Skull Crushers 20kg x 820kg x 1025kg x 7 (1 rep improvement) [spotted on last 2 reps] Not a bad workout. It was funny, today I saw a curl monkey in the gym he just trained biceps, and you could tell he didn't tran anyhing else (he looked like a dred up leaf). tried so hard not to laugh, as hewas huffing and puffing while having bad form at the same time. He wasn't even using his biceps; instead, he wasswinging with his shoulders while his elbows were bent. It looked like he waas trying to thrust something. It made my day! Sorry, no food photos as I already established why in the above message; my camera battery is dead. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 6, 2012 Author Share Posted January 6, 2012 Today: Lower Body Power Day Squats 80kg x 5 90kg x 590kg x 5 Hack Squats 140kg x 10 (30kg improvement)160kg x 10 (10kg improvement, 4 rep improvement a well) (I am so happy! My goal by the end of this program is to be doing 190-200kg on the hack squat. Leg Extensions 65kg x 7 (5kg improvement)65kg x 9 (2 rep improvement) Stiff Legged Deadlifts 120kg x 6140kg x 5 (20kg improvement) (one of the best lifts of the day)130kg x 6 (10kg improvemment) Leg Curls 70kg x 10 (10kg improvemnt)75kg x 10 (5kg improvement, 2 rep improvement as well) [i stacked it, Woohoo! It wasn't too hard either which was a suprise] Standing Calf Raises 70kg x 875kg x 8 (5kg improvement, 1 rep imprrovement as well)75kg x 6 (5kg improvement) I actually did ten reps in total, however it took some time to get the balance to do 6 consecutive reps. Leg Press Calf Raises 170kg x 6 (10kg improvement)180kg x 8 (10kg imprvement) so close to 200kg(440lbs) now! Workout songs: http://www.youtube.com/watch?v=wmjVsBqw4Qk (Best song out of all the workout songs posted so far. Pink Floyd 4 ever) Thoughts: I am thinking of purchasing some 'tri malate creatine' (as you don't get the water retention) and some beta alanine with my next order of Soy Protein in the next couple of days, but first I would like to hear your opinions and expriences with either of, or both of these products menioned.I should also mention that I will start taking food pics again as of tomorrow (Saturday) seeing as I just recharged my camea batery up! Overall I was extremely happy with my progress today (it's always good to see the numbers go up). Tomorrow is a rest day. Stay tuned... Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 7, 2012 Author Share Posted January 7, 2012 Four of the eight meals I had today (well yesterday).Breakfast; Porridge with a vanilla protein shake, flaxseed etc: http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/375389_3052901840687_1207523818_33373543_2030838166_n.jpg Tofu, brown rice, broccoli and zucchini with some barbecue sauce: http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/386521_3052903320724_1207523818_33373545_1583931059_n.jpg Yes, a second bowl of porridge (exactly the same as breakfast): http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/403324_3052903680733_1207523818_33373546_1210434774_n.jpg Pre bed meal; 4 peanut butter, syrup and jam sandwiches and 130 grams of baked tofu (I ate this in bed and it worked out to be 1492 cals: 75g protein, 61g of fat and 146g of carbs, plus 20g of fibre): http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/378885_3052904320749_1207523818_33373547_622309362_n.jpg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 8, 2012 Author Share Posted January 8, 2012 Todays workout: Back & Shoulders Hypertrophy Day Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max 50kg x 550kg x 5 (2 rep improvement)50kg x 550kg x 550kg x 550kg x 5 (2 rep improvement) Rack Chins BW x 8BW x 8BW x 8 Seated Cable Rows 55kg x 11 (2 rep improvement)60kg x 10 (1 rep improvement)60kg x 11 (1 rep improvement) Dumbbell Rows with body against an incline bench 20kg's x 15 (3 rep improvement)20kg's x 15 Close Grip Pulldowns 50kg x 1550kg x 17 (1 rep improvement) I should have pushed it to 20 reps on this set. Seated Dumbbell Presses 20kg's x 822.5kg's x 9 (2.5kg improvement on each dumbbell; 5kg improvement overall)22.5kg's x 8 (2.5kg improvement on each dumbbell; 5kg improvement overall) I was spotted to get the 22.5kg dumbbells up half way then I was fine. He thinks I could pump out 25kg dumbbells for 6 or so reps so I will attempt them in the next Upper Body Power Day. Rear Delt Flys 35kg x 12 (5kg improvement) This set was way too easy!40kg x 15 (3 rep improvement) I am hyperextending my arms too much; therefore I will need to go up to 45kg or even 50kg next week. Side Lateral Raises w/Dumbbells or Cables 6kg's x 12 7kg's x 13 (1 rep improvement)7kg's x 13 (1 rep improvement) Reflection: Today was an awesome Back and Shoulders Hypertrophy workout as usual. Since I replaced upright rows with rear delt flys that little pinch inside my rotator cuff has gone away, Yay! Tonight is make or break (I need to order more protein powder and have a question: should I get micronized creatine monohydrate withh it or pay a little more to get the tri creaatine malate? I am also thinking of buying some beta alanine to stack it with the creatine, so you are welcome to leave your opinions below Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 8, 2012 Author Share Posted January 8, 2012 A couple of my many Eats: I don't know what's wrong, I must have proats fever or something, I can't get enough of em, 2 bowls of Proats: Bowl 1 (the sandy looking stuff you see on top is just golden flaxmeal): http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc7/399947_3059364802257_1207523818_33376980_1637986968_n.jpg Bowl 2: http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/398590_3059366082289_1207523818_33376982_1261978206_n.jpg Tofu strips with barbecue sauce, 1.5 cups of homemade chilli beans & 1.5-2 cups of broccoli and 1 zucchini: http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/406593_3059366722305_1207523818_33376983_1580502405_n.jpg (this last meal looks super tiny in this photo, it's really weird). Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 9, 2012 Author Share Posted January 9, 2012 (edited) Today (9th January, time right now is 5:20pm) Lower Body Hypertrophy Day Squats (Speed Work) 65-70% of normal 3-5 rep max 70kg x 5 (2 rep improvement)70kg x 570kg x 5 (1 rep improvement)70kg x 5 (2 rep improvement)70kg x 5 (1 rep improvement)70kg x 5 Hack Squats 140kg x 10 (2 rep improvement)150kg x 12 (10kg improvement, 4 rep improcement as well)150kg x 12 (10kg improvement, 2 rep improvement as well) Leg Presses 150kg x 15 (10kg improvement, 3 rep improvement as well)160kg x 15 (10kg improvement) Leg Extensions 45kg x 1545kg x 1545kg x 15 (back up from lowering it last week) Romanian Deadlifts 120kg x 10 (2 rep improvement)120kg x 12 (4 rep improvement)120kg x 12 Leg Curls (Lying) 65kg x 12 (5kg improvement)65kg x 13 (1 rep improvement) Leg Curls (Seated) 65kg x 16 (1 rep improvement)60kg x 20 (4 rep improvement) Standing Calf Raises 65kg x 10 (5kg improvement)65kg x 10 (5kg improvement)65kg x 11 (5kg improvement, 1 rep improvement as well)65kg x 12 (5kg improvement, 2 rep improvement as well) Leg Press Calf Raises 130kg x 15140kg x 15140kg x 15 (This set burnt like hell on the final 2 reps!) Additional Work: Abs: Cable Crunches (Arnold Schwarzenegger's style, oh yeeaah!!!): Cable crunches 25kg x 2040kg x 2050kg x 2055kg x 20 Abs Roller BW x 12 (I had never done these before as they looked too easy, I thought I should test my assumption. Let me tell you: THESE ARE NOT EASY!!!) Side Sways 20kg plate x 15 (each side)20kg plate x 15 (each side) Reflection: This was the first legs hypertrophy day I actually didn't loathe, as a matter of fact, I could go as far to say that it was enjoyable, especially since I threw in some light ab work after. Workout songs today: (Yes I kid you not, I listened to this while working legs today; don't judge me!!!) Edited January 9, 2012 by Nicholas_Weir Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 9, 2012 Author Share Posted January 9, 2012 Just bought 5kg (11lbs of Soy protein isolate; half vanilla and half chocolate) and 1kg of micronized creatine monohydrate all for AU$106.97 (that is including the postage which was AU$9.00). Woohoo, can't wait til the creatine arrives Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 10, 2012 Author Share Posted January 10, 2012 Today: Chest & Arms Hypertrophy Day Flat Dumbbell Press (Speed Work) 65-70% normal 3-5 rep max 20kg's x 320kg's x 320kg's x 320kg's x 320kg's x 320kg's x 3 (I dropped the reps back to 3, because I realised that that is whaat the routine outlines). Incline Dumbbell Press 22.5kg's x 825kg's x 825kg's x 8 Hammer Strength Chest Press 50kg x 1350kg x 1350kg x 14 (1 rep improvement) Incline Cable Flys 45kg x 1645kg x 18 (3 rep improvement) Cambered Bar Preacher Curls 30kg x 12 (2 rep improvement)30kg x 12 (4 rep improvement)30kg x 12 (2 rep improvement) Dumbbell Concentration Curls 9kg's x 13 (1 rep improvement)10kg's x 12 Spider Curls bracing upper body against an incline bench 20kg x 16 (1 rep improvement)20kg x 16 Skull Crushers (No spotter this time at 25kg, woohoo!) 25kg x 8 (5kg improvement)25kg x 825kg x 8 Cable Pressdowns with a rope attachment 40kg x 15 40kg x 12 Cable Kickbacks 8kg's x 16 (1 rep improvement)9kg's x 15 Reflection on Workout:Today (well, tonight) wasn't that bad, I improved so that is the main thing. I should make note that I am very proud about my skullcrushers (upping the weight on the first set and having no spotter). Inspirational pic of the day: http://chadwaterbury.com/wp-content/uploads/2010/10/blog-arnold-cable-crossover.jpg Link to comment Share on other sites More sharing options...
Gaia Posted January 12, 2012 Share Posted January 12, 2012 Tell me how the micronized creatine works out for you. I have been using creatine ethyl ester, which I suppose is like the malate, where you are not suppose to get tummy bloat. Yesterday was the first day I had tummy bloat - but I drank a liter of water and it went way down about an hour later. I just kept rubbing my Buddha belly during my workout! I think I did not drink enough water yesterday anyways, so it was my fault. I did not have any trouble till then. A personal trainer in the gym said she uses Con-Cret creatine (http://www.con-cret.com/Products.asp) which seems like it is micronized creatine, and has never had any bloating either. I like using it as a tool to help me repair and give me a little ompf! in my training (I take a little scoop (1/4 teaspoon scoop - so cute and little!) before working out, and right after working out in my protein shake). I do not take it on my rest days. The ompf is not like caffeine though, which is more like a ompf! in the head department, while the body can sometimes stand around and jitter. It is like the head shrills out "OK lets lift this insane amount of weight", while the body says "I don't think so!" and as the head and body fight over it, you end up hurting yourself. This is more like a head tease, in which the head says seductively "Sure, you might be able to handle this insane weight. Why don't you just try it. . . ?" and the body answers back "Hey, I'm game if you are", and you get the first one rep up and the head and body in unison says "Oh yeah, I can do this!". At least, this is what I have experienced when I use the creatine (versus Green Tea - to me this is high caffeine - I don't do coffee or Red Bull). Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 12, 2012 Author Share Posted January 12, 2012 Okay, will do! Yeah, I was going to get Ethel Ester or Tri/Di Malate, but Layne Norton said that I am better off to get a cheap micronized creatine monohydrate as these days he said that supplement companies think they can get away with making these new forms of creatine by binding them with other stuff, when they work no better than the origional. Plus Creatine monohydrate (micronized mono as well) has the most science and bodybuilders backing it on its effectiveness and how it doesn't bloat them. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 12, 2012 Author Share Posted January 12, 2012 Today: I didn't get to sleep last night therefore today was pretty shocking (workout wise). Upper Body Power Day Bent Over/Pendlay Rows 65kg x 570kg x 4 (5kg improvement)70kg x 5 (2 rep improvement) Pulldowns 60kg x 860kg x 6 Rack Chins BW x 6BW x 6 Flat Dumbbell Presses (this was horrible, I couldn't get the 30kg dumbbells up by myself today) 30kg's x 430kg x 530kg x 3 Weighted Dips/Dips BW +10kg x 7BW +10kg x 6 Seated Dumbbell Shoulder Press 20kg's x 822.5kg's x 822.5kg's x 7 Cambered Bar Curls (I redeemed my dignity and self-worth from here on in todays workout) 30kg x 930kg x 7 (1 rep improvement)30kg x 8 Skull Crushers 20kg x 825kg x 6 (5g improvement)25kg x 8 (1 rep improvement) Link to comment Share on other sites More sharing options...
sosso Posted January 17, 2012 Share Posted January 17, 2012 Hey, I got my rice protein from Fit Bits. I ordered it on the weekend, they sent it yesterday and I got it this morning. It's just the same unflavoured rice protein I've had before, but much cheaper. I think I'll order from there all the time now. Link to comment Share on other sites More sharing options...
vegansludge Posted January 17, 2012 Share Posted January 17, 2012 I didn't get to sleep last night therefore today was pretty shocking (workout wise).Flat Dumbbell Presses (this was horrible, I couldn't get the 30kg dumbbells up by myself today)Cambered Bar Curls (I redeemed my dignity and self-worth from here on in todays workout) I like how you made note of your mental status during your session but, more than anything, I like how you pushed yourself even when circumstances weren't optimum to end up leaving the work-out satisfied. Definitely shows your dedication and perseverance. Keep it up, mate, we all have days that aren't ideal but when you push yourself like you did this last round, that's where your strength shows. Also nice to read the discussion about creatine in your log - I'm still on the fence about using it, mostly because my funds are already pretty stretched with buying protein powder, Green Foods, and vitamins but it's definitely helping me figure out what I need to be doing. Link to comment Share on other sites More sharing options...
vegansludge Posted February 6, 2012 Share Posted February 6, 2012 Hope all is well, mate, you haven't updated in quite some time. Link to comment Share on other sites More sharing options...
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