Nicholas' Journey to get PHAT!

[Nicholas_Weir]

Okay so after a bit of advice from jungleinthefrunk i have fixed my 4 day split around. Here is my FIRST EVER training log.

 

Please be aware that the weight might not be that high, as this was my first workout in 4 months.

 

Note: it will be entered like Derek's as i think he has a good setup; (Name of exercise, Weight x Reps x Sets)

 

Weights are in kg as I'm from australia

 

Saturday 10th September 2011: Back and Bi's

 

• Pull-ups’ 0.0x10, 0.0x9, 0.0x7

 

• Deadlifts 50.0x12, 60.0x8, 60.0x10, 80.0x12

 

• Bent over Barbell Row 40.0x12, 40.0x10, 40.0x8

 

• One Arm DB Row 15.0x12, 18.0x10, 18.0x8, 18.0x6 (Each Arm)

 

• Cable Row 40.0x32, 40.0x12, 40.0x10 (No swinging was used)

 

• EZ Bar Bicep curl 20.0x12, 20.0x10, 20.0x9, 20.0x10 (First and last set were close grip, two middle were normal grip)

 

• DB Bicep Curl 10.0x12, 12.0x9, 12.0x10, 12.0x10, 5.0x20

 

 

My food Intake for that day looked like this:

 

Upon rising: 1 cup green tea: 0 cal

 

Breakfast:

 

100g oats: 380 cal, 13g pro, 60g carbs (10g fibre), 9g fat

1 cup Soy Milky lite: 95 cal, 7.5g pro, 7.5g carbs (less than 1g fibre), 3.7g fat

1 pear (chopped): 96 cal, 1g protein, 25g carbs (5g fibre), 0g fat

1tsp Cinnamon Nil

1 Coffee Nil

 

16 oz water

 

Meal Totals: 571 cal, 21.5g pro, 92.5g carbs (15g fibre), 12.7g fat

 

Lunch:

 

4 slices of multigrain wholemeal bread 270 cal, 14g pro, 40g carbs (6g fibre), 6g fat

1 serve nut loaf 173 cal, 20.7g pro, 3.4g carbs (2g fibre), 8g fat

1tblsp Peanut butter 126cal, 4.1g pro, 3.1g carbs (less than 1g fibre), 10.6g fat

Lettuce leaves Nil

4 slices cucumber Nil

 

20 oz water

 

Meal Totals: 569 cal, 38.8g pro, 46.5g carbs (8g fibre), 24.6g fat

 

Dinner:

 

Soy beans (1 can) 366 cal, 30g pro, 28g carbs (10g fibre), 16g fat

1 cup broccoli 31g cal, 3g pro, 6g carbs (2g fibre), 0g fat

1 carrot 30 cal, 1g pro, 7g carbs (2g fibre), 0g fat

1 zucchini 20 cal, 2g pro, 4g carbs (2g fibre), 0g fat

Green beans 20 cal, 2g protein, 4g carbs (2g fibre), 0g fat

1 tsp Garlic & 1tsp ginger Nil

 

20 oz water

 

Meal totals: 467 cal, 36g pro, 49g carbs (18g fibre), 16g fat

 

 

Before Bed:

 

1tblsp Peanut butter 126cal, 4.1g pro, 3.1g carbs (less than 1g fibre), 10.6g fat

2 slices of multigrain wholemeal bread 135 cal, 7g pro, 20g carbs (3g fibre), 3g fat

1 serve nut loaf 173 cal, 20.7g pro, 3.4g carbs (2g fibre), 8g fat

 

Meal totals: 434 cal, 31.8g pro, 26.5g carbs (5g fibre), 21.6g fat

 

Daily totals: 2041 cal, 128.1g pro, 214.5g carbs (46g fibre), 74.9g fat

 

 

(I know not a lot of food, i wll add more carbs and proettin over the coming days!)

Edited November 17, 2011 by Nicholas_Weir

[Nicholas_Weir]

I decided to write my workout in pounds as well as kilo's so you imperial guys and girls can read it easier:

 

Yesterday:

 

Saturday 10th September 2011: Back and Bi's

 

• Pull-ups’ 0.0x10, 0.0x9, 0.0x7

 

• Deadlifts 110.0x12, 132.0x8, 132.0x10, 176.0x12

 

• Bent over Barbell Row 88.0x12, 88.0x10, 88.0x8

 

• One Arm DB Row 33.0x12, 39.6x10, 39.6x8, 39.6x6 (Each Arm)

 

• Cable Row 88.0x32, 88.0x12, 88.0x10 (No swinging was used)

 

• EZ Bar Bicep curl 44.0x12, 44.0x10, 44.0x9, 44.0x10 (First and last set were close grip, two middle were normal grip)

 

• DB Bicep Curl 22.0x12, 26.4x9, 26.4x10, 26.4x10, 11.0x20

 

 

(There we go, all in imperial measurements (lbs) too!) =D

[Nicholas_Weir]

Today's Workout.

 

Sunday 11th September 2011

 

Shoulders:

 

(Weight is of each dumbbell not the combined weight of the two) All in pounds (lbs)

 

Dumbbell Shoulder Press: 30.8x10, 30.8x8, 30.8x14, 30.8x12

 

Arnold Press: 26.4x14, 26.4x12, 26.4x10, 26.4x10

 

Side Lateral Raise: 15.4x12, 15.4x10, 15.4x8, 15.4x6

 

Front Lateral Raise: 15.4x10, 15.4x10, 15.4x10, 11.0x14

 

Bent over Shoulder Raise: 11.0x20, 11.0x12, 11.0x14, 11.0x12

 

From this workout i just realized that I have pretty weak shoulders, will have to work harder on them! (I Never thought that documenting my workouts would be this helpful!)

 

(I don't have any protein powders at the moment but will be buying some sun warrior really soon!)

 

 

ANY SUGGESTIONS FOR LUNCH (PWO)?????

[jungleinthefrunk]

Nice work!!! Great reading! People generally say you should drink at least a gallon of water per day...

[Nicholas_Weir]

Yeah i should really get my fluids back up!

 

I used to drink about 1.5 (Probably too much)

 

Tomorrow i will aim for 1 Gallon

[Nicholas_Weir]

Today's Workout:

 

Monda 12th September 2011

 

 

 

The version of my workout directly below isin kg; there is a pounds version further down:

 

 

Chest and Tri's:

 

BB Flat Bench Press: 50.0x12, 50.0x12, 60.0x8, 65.0x3, 50.0x8

 

DB Incline Press: 18.0x13, 18.0x12, 18.0x10, 18.0x9 (Each Dumbbell Weighed 18kg, not the two combined)

 

Fly’s: (Incline): 12.0x 12, 12.0x 10 (Flat): 12.0x 12 (Each dumbbell weighed 12kg, not the two combined)

 

Dips (Bench): 0.0x20, 0.0x24, 0.0x12

 

Tricep Overhead Extensions: 18.0x14, 18.0x12 (Last Rep in 2nd set was a bit of a 'cheat' one)

 

Tricep Kickbacks: 12.0x10

 

 

Here's my workout in pounds now:

 

 

Chest and Tri's:

 

 

BB Flat Bench Press: 110.0x12, 110.0x12, 132.0x8, 143.0x3, 110.0x8

 

DB Incline Press: 40.0x13, 40.0x12, 40.0x10, 40.0x9 (Each Dumbbell Weighed 40lbs, not the two combined)

 

Fly’s: (Incline): 26.5x 12, 26.5x 10 (Flat): 26.5x 12 (Each dumbbell weighed 26.5lbs, not the two combined)

 

Dips (Bench): 0.0x20, 0.0x24, 0.0x12

 

Tricep Overhead Extensions: 40.0x14, 40.0x12 (The last Rep in second set was a bit of a 'cheat' rep)

 

Tricep Kickbacks: 26.5x10 (Each dumbbell weighed 26.5lbs, not the two combined)

 

 

 

 

 

I think that today was a pretty good workout!

 

P.S. Does anybody think that I should add weight to my dips?

Edited September 19, 2011 by Nicholas_Weir

[Cellar Yeti]

Nice log, good luck!

 

About hydration, staying super hydrated can increase your strength by up to 19%!

[vege]

Hey, Nicholas!

It looks good program to me. Actually, I think everybody is different, and should try different approaches, and find out for himself what is best for him. There is no split, program, or exercise that suits everyone. I found out, for example, bench press does nothing for me, and that I make biggest gains with dumbbell press, but then again there are some guys that say bench press is the best exercise...

As for nutrition: it is not rocket science, you dont have to count all that stuff. Just eat enough, and dont eat junk. For me, lots of carbs and almost no fat is best ratio.

Just be consistent and focused, that is what matters.

[Nicholas_Weir]

Nice log, good luck!

 

About hydration, staying super hydrated can increase your strength by up to 19%!

 

 

Wow, didn't know that! I guess you do learn something new every day, thanks!

[Nicholas_Weir]

Hey, Nicholas!

It looks good program to me. Actually, I think everybody is different, and should try different approaches, and find out for himself what is best for him. There is no split, program, or exercise that suits everyone. I found out, for example, bench press does nothing for me, and that I make biggest gains with dumbbell press, but then again there are some guys that say bench press is the best exercise...

As for nutrition: it is not rocket science, you dont have to count all that stuff. Just eat enough, and dont eat junk. For me, lots of carbs and almost no fat is best ratio.

Just be consistent and focused, that is what matters.

 

 

Thanks!

[Nicholas_Weir]

Today's Workout.

 

Wednesday 14th September 2011

 

Legs:

 

The version of my workout directly below is in kg:

 

Barbell Squats: 50.0x10, 50.0x12

 

Hack Squats: 50.0x11, 50.0x8

 

Front Squats: 50.0x10, 50.0x9

 

Stiff Legged Deadlifts: 50.0x12, 70.0x9, 75.0x9

 

Standing Calf Raises: 18.0x14, 18.0x10 (Note: Each dumbell weighed 18kg)

 

 

The version of my workout directly below is in lbs:

 

 

Barbell Squats: 110.0x10, 110.0x12

 

Hack Squats: 110.0x11, 110.0x8

 

Front Squats: 110.0x10, 110.0x9

 

Stiff Legged Deadlifts: 110.0x12, 154.0x9, 154.0x9

 

Standing Calf Raises: 40.0x14, 40.0x10 (Note: Each dumbell weighed 40.0lbs)

 

I know it isn't hat great a workout, but I was really busy and figured 'Hey any workout is btter than none'. In additon I wanted to take it easy as I have lacrosse training this Friday afternoon, from 3pm-5pm, then a game the following day (Saturday). So that gives me a full rest day for tomorrow, and I will start next weeks traning on either Sunday or Monday.

(I WANT YOUR OPINION ON WHETHER TO START MY ROUTNE AGAIN ON SUNDAY OR MONDAY!!!!)

 

 

Diet Update:

 

I haven't really been keeping track of my food intake in the past two days, however, I tried to get in some serious calories yesterday by eating a whole pizza for one meal (never going to attempt this again as i felt extremely sick and sluggish after. The only reason why I did it was because my friends dared me!). It turned out that there was about 1000 something cals in the pizza 45g protein and a whopping 1900mg of sodium (Yuk!). I got a gluten free base although that didn't seem to help in the end.

[Nicholas_Weir]

Today's Workout.

 

Sunday 18th September 2011

 

Back & Bi’s:

 

(In kg):

 

 

Pull-ups: 0.0x10, 0.0x9, 0.0x7

 

Deadlifts: 55.0x12, 65.0x10, 87.0x5

 

Bent over BB Row: 50.0x12, 50.0x7, 55.0x8

 

Cable Row: 40.0x10, 50.0x5, 50.0x5

 

Standing EZ-Bar Curl: 26.0x10, 26.0x9

 

Barbell Bicep Curl: 30.0x6, 30.0x6

 

Hanging Leg Raise: 0.0x20, 0.0x14 (I Just saw the pull-up bar so I did 2 sets of leg raises)

 

 

 

 

In lbs:

 

Pull-ups: 0.0x10, 0.0x9, 0.0x7

 

Deadlifts: 121.0x12, 133.0x10, 192.0x5

 

Bent over BB Row: 110.0x12, 110.0x7, 121.0x8

 

Cable Row 88.0x10, 110.0x5, 110.0x5

 

Standing EZ-Bar Curl: 57.0x10, 57.0x9

 

Barbell Bicep Curl: 66.0x6, 66.0x6

 

Hanging Leg Raise: 0.0x20, 0.0x14

 

I am tried really hard to get my deadlift weight up. What's your opinion on my workout i did today:

 

does it look good for a 17 year old?

Should i add in another isolation exercise for my biceps?

 

 

Thanks!

[Nicholas_Weir]

Today was a weird workout might i say; I didn't even really follow my 4 day split today!

I'm in a bit of a rush so my workout will only be posted in kg:

 

 

Military press:12x30 10x35 8x40 5x24 5x24

 

Row: 12x40 10x40 8x50

 

Bench press: 5x50 5x50 5x50 5x50 5x50

 

Close grip bench press: 12x30 10x30 8x30

 

Squat: 5x30 5x30 5x35 5x40 5x40

 

 

You're probably thinking the same as me; 'What the hell is that!'

[Nicholas_Weir]

Yesterday; Chest:

 

Bench press: 50.0x12 55.0x7 55.0x8 70.0x3

 

DB Incline press: 18.0x12 18.0x9 18.0x9 18.0x7 18.0x6

 

DB Flys: 12.0x12 12.0x10 12.0x12

 

Incline DB Flys: 12.0x12 12.0x10 12.0x9

 

 

Today’s Workout:

 

Wednesday 21st September (Legs with a bit of abs):

 

Warm up: 60 air squats. (No tempo)

 

Oblique Side Sways: 18.0x32 (each side)

 

Crunches: 0.0x100

 

Squats: 50.0x10, 50.0x8, 50.0x10

 

Front Squats: 50.0x8, 50.0x7

 

Stiff Leg Deadlifts: 50.0x12, 70.0x10, 75.0x8

 

Hack Squats: 50.0x8, 70.0x8

 

Calf Raises: 24.0x15, 24.0x12, 36.0x11

 

Note: oblique side sway weights (18kg were 2 dumbbells each weighing 18kg, so a total of 36kg)

[Nicholas_Weir]

Today:

 

 

Shoulders:

 

In (kg's)

 

DB Shoulder Press: 12.0's x 14, 12.0's x 12, 12.0's x 8

 

Arnold Press: 12.0's x 8, 12.0's x 10, 18.0's x 3

 

Front Raise: 7.0's x 12, 7.0's x 10, 7.0's x 8

 

Side Raise: 7.0's x 10, 7.0's x 10, 7.0's x 8

 

Rear Raise: 7.0's x 12, 7.0's x 10, 7.0's x 12

 

Reverse Grip Rows: 18.0's x 12, 18.0's 10

 

Shrugs: 50.0x14, 50.0 x 13, 50.0 x 12, 50.0 x 11

[Nicholas_Weir]

Today:

 

Bi’s, Tri’s & Forearms (in kg):

 

Close Grip Bench: 50.0 x 6, 50.0 x 7, 50.0 x 5

 

Weighted Dips: 10.0 x 12, 10.0 x 11, 10.0 x 8

 

Tricep Kickbacks: 12.0’s x 10, 12.0’s x 8, 12.0’s x 6

 

Overhead Extensions: 18.0 x 12, 18.0 x 8

 

Dumbbell Curls: 12.0’s x 8, 12.0’s x 8, 12.0’s x 6

 

Hammer Curls: 12.0’s x 8, 12.0’s x 7

 

Concentration Curls: 12.0’s x 8, 12.0’s x 6 (2s tempo)

 

DB Cheat Curls: 18.0’s x 4, 18.0’s x 5

 

DB Reverse wrist Curls: 18.0’s x 8, 18.0’s x 7, 18.0’s x 7

 

DB Wrist Curls: 18.0’s x 14, 18.0’s x 12, 18.0’s x 8

 

 

I would like to know if you have experienced this:

 

 

Today before training I noticed that where my right bicep connects to my delts was sore, is this because I trained my shoulders yesterday?

 

I did train with high intensity on the shoulders yesterday and this was the first time I ever trained with high intensity on my shoulders.

[Nicholas_Weir]

These are pics taken today (two weeks on my split routine):

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/s720x720/298174_2490737746936_1207523818_33057597_259232299_n.jpg

 

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/301432_2490738746961_1207523818_33057601_241106967_n.jpg

 

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc7/307383_2490737546931_1207523818_33057596_1073390563_n.jpg

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/303905_2490740627008_1207523818_33057608_1801308212_n.jpg

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/294588_2490738146946_1207523818_33057599_1462573706_n.jpg

[Nicholas_Weir]

I wish I took before photos (2 weeks ago) as I have gained 5 pounds; 149 to 154lbs. I am happy that I have gained a bit of bodyfat and some muscle (newby gains).

[Nicholas_Weir]

Today (Monday):

 

I felt like changing the volume today; forgot to do deadlifts though (which is my favourite back exercise).

 

Back (weights in kilograms):

 

Pullups: 0.0x5, 0.0x10, 0.0x6, 0.0x5, 0.0x7

 

Pulldowns: 30.0x10, 42.0x7, 42.0x8, 30.0x10, 42.0x6

 

Bent over BB rows: 30.0x12, 40.0x10, 40.0x9, 52.0x7, 40.0x10

 

Cable Rows: 30.0x10, 30.0x10, 42.0x8, 42.0x7, 30.0x10, 30.0x6, 30.0x6

 

One Arm DB Rows: 12.0x10, 12.0x8, 12.0x9, 17.0x8

[jungleinthefrunk]

starting to look pretty swol there. my tricep was sore the other day after chest. ..

[Nicholas_Weir]

starting to look pretty swol there. my tricep was sore the other day after chest. ..

 

 

 

Thanks! =D

 

That's no good; was it the upper or lower part of the tricep?

[jungleinthefrunk]

Lower but its completely gone now.

[Nicholas_Weir]

Well that's all good then!

[jungleinthefrunk]

I guess. Youll notice that i didnt DL today because my left glute hurts. Im pissed tho lol. but with me everything goes away shortly so.. knock on wood.

[Nicholas_Weir]

Today:

 

Chest All in kg's

 

Dips: 0.0x12, 0.0x10, 0.0x10

 

BB Bench: 30.0x17, 40.0x14, 52.0x12, 67.0x5, 30.0x16 (did this last set with really slow contractions and fast extensions)

 

BB Incline Press: 30.0x12, 30.0x14, 40.0x10, 40.0x9

 

Flys: 7.0'sx15, 7.0'sx15, 12.0'sx6, 7.0'sx13

 

Pullovers: 7.0x14, 12.0x10, 12.0x8 (Never did these before, I liked them so I'm going to do them again).