Nicholas' Journey to get PHAT!

[Nicholas_Weir]

Today: Biceps:

Dumbbell Drag Curls: 12.0’s x 12, 12.0’s x 9, 18.0’s x 4

 

Hammer Curls: 12.0’s x 10, 12.0’s x 10, 12.0’s x 8

 

Concentration Curls: 12.0’s x 5, 12.0’s x 6, 12.0’s x 5

[Nicholas_Weir]

Today: Chest/ a bit of triceps

 

(In Kilograms)

 

Barbell Bench Press: 50.0 x 12, 55.0 x 9, 60.0 X 11, 65.0 x 5

 

Barbell Incline Press: 50.0 x 12, 50.0 x 5, 55.0 x 7

 

Dips: 10.0 x 14

 

Bent Arm Dumbbell Pullovers: 18.0 x 12, 18.0 x 12

 

Note: I Should have done another set of incline Press as it was a pretty pathetic lifting-weight for a person of my height.

[Nicholas_Weir]

Yesterday: Back:

 

Deadlift:

 

60.0 x 12

 

60.0 x 12

 

Pullups:

 

BW x 11

 

BW x 8

 

BW x 7

 

V Bar Pulldowns:

 

40.0 x 12

 

50.0 x 8

 

Bent Over Barbell Rows:

 

45.0 x 12

 

50.0 x 10

Close Grip EZ Bar Curls:

 

30.0 x 14 (super slow)

 

 

Today: Legs:

 

Barbell Back Squats: (60 second rest between each set)

 

50.0 x 14

 

50.0 x 14

 

50.0 x 14

 

50.0 x 14

 

50.0 x 14

 

Stiff Legged Deadlifts: (60 second rest between each set)

 

50.0 x 14

 

70.0 x 12

 

75.0 x 10

 

50.0 x 14

 

Calf Raises: (20 second rest between each set)

 

12.0’s x 20

 

12.0’s x 18

 

18.0’s x 15

 

Leg Curls: (cool down)

 

20.0 x 30

 

20.0 x 14

 

20.0 x 6

 

 

I tripped going up the stairs and fell down them (20 meters) after todays workout. (I guess this means I hit them hard enough for the day).

 

Today I also did 4 hours of sweeping, mopping etc so I think that this burned quite a few calories I'm definately going to eat a lot tonight

[Nicholas_Weir]

Today:

Shoulders Triceps & Biceps:

 

Barbell Shoulder Press (60 second rest between each set)

 

30.0 x 10

30.0 x 10

30.0 x 10

30.0 x 10

30.0 x 10

30.0 x 10

30.0 x 12

30.0 x 10

30.0 x 10

30.0 x 12

 

Rest 60 seconds

Barbell Bicep Curl:

30.0 x 12

Close Grip Bench:

30.0 x 14

 

Rest 60 seconds

 

Barbell Bicep Curl:

30.0 x 12

Close Grip Bench:

30.0 x 14

 

Rest 60 seconds

 

Dumbbell Shoulder Press:

18.0’s (36.0) x 6

 

I faltered on the last rep!

 

Tonight my mother, sister and I ordereed Nepali/Indian for dinner. I had Yellow Dal Fry (ordered Extre Extra Hot), I actually told the chef to go crazy with chilli

 

I just have a quick question;

 

is it bad that I am sort of turning my routine into German Volume training?

 

 

 

One more question;

 

I am thinking of upping my oatmeal in the morningg from 100g (measured dry) to 150 or 200g, is this too much in your opinion?

[Nicholas_Weir]

Yesterday:

 

Off Day, and a 40min cycle

 

 

Today:

 

Did something different; a little circuit:

 

Back Squat: 30.0kg x 10

 

Stiff Legged Deadlifts: 30.0kg x 10

 

Incline Bench: 30.0kg x 10

 

 

(No rest in between the three exercises and this was completed a total of 5 times without any rest between each completion either).

[jungleinthefrunk]

Still waiting for bulgarians...

[Nicholas_Weir]

Still waiting for bulgarians...

 

 

 

Hahaha, somehow I knew you were going to say something about that!

[Nicholas_Weir]

Today:

 

Chest and Back:

 

Incline Bench:

 

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

 

Flat Bench:

 

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

 

Bent over Barbell Rows:

 

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

40.0 x 10

 

 

I had 60 second rests between sets and exercises, and the tempo used was: 4, 0, 2 (4 seconds down, 0 second pause, 2 seconds up).

[Nicholas_Weir]

Today, Legs & Abs:

 

Barbell Back Squats: (with a 60-90 second rest between each set)

 

35.0 x 10

35.0 x 10

35.0 x 10

35.0 x 10

35.0 x 10

35.0 x 10

35.0 x 10

35.0 x 10

35.0 x 10

35.0 x 10

 

 

(No rest between last set of squats and first set of calf raises).

 

 

Standing Calf Raises: (with a 30 second rest between each set)

 

35.0 x 15

35.0 x 15

35.0 x 15

35.0 x 15

 

(No rest between calf raises and hanging knee raises)

Hanging Knee Raises: (30 second rest between each set)

 

Bodyweight x 20

Bodyweight x 20

 

(No rest between last set of hanging knee raises and decline sit-ups)

 

Decline Sit-ups: (30 second rest between each set)

Bodyweight x 20

Bodyweight x 20

 

Total Sets: 20

 

 

 

 

 

In addition today I did 1 hour of sweeping, I cleaned a pool, and also did some other maintenance work, (brb eating like crazy now!) Oh, and before I forget, today was the first day I had a pre workout meal and I noticed that my workout energy sky rocketed through the roof! I found that I can put a lot more effort into my workouts if I eat before them!

[Nicholas_Weir]

Yesterday: Shoulders & Arms: (60 second rest between each set)

Overhead (Military) Press:

 

30.0 x 10

30.0 x 10

30.0 x 10

30.0 x 10

30.0 x 10

30.0 x 10

35.0 x 10

35.0 x 10

35.0 x 10

30.0 x 10

 

(60 second rest)

 

Barbell Reverse curls: (30 second rest between each set)

 

30.0 x 6

30.0 x 8

30.0 x 5

30.0 x 5

30.0 x 5

 

(60 second rest)

Barbell Bicep Curls: (30 second rest between each set)

 

30.0 x 8

30.0 x 10

(60 second rest)

 

Close Grip incline Bench Press: (30 second rest between each set)

 

30.0 x 10

35.0 x 8

35.0 x 8

 

(60 second rest)

Reverse Grip Bent Over Rows: (30 second rest between each set)

 

30.0 x 14

30.0 x 14

 

Finished!

 

Total Sets: 22

[Nicholas_Weir]

All of my posting is going to stay in kg's for now!

[Nicholas_Weir]

So, an update everyone.

 

I recently joined a gym (for the first time ever), so I don't have to work out at home.

 

Also I am getting into the supplements etc, just brought a small Vanilla Soy Protein Isolate powder (finished it already), and also brought pack of Sunwarior Vanilla protein powder which tastes sooo good! I am looking into buying some Creatine, BCAA's and mabye some Ecdysten (found a vegan one).

 

Anyway, I haven't been posting in the past fortnight or so as it was my final year of school work for high school as i am graduating this thursday (woohoo!)

 

But now since it is the pretty much my holidays (no school work), I will begin posting again.

 

I have been lifting still, however it hasn't been a consistent routine, I have been chopping and changing between GVT (German Volume Training), and Upper/Lower Split, and a full body routine.

 

However, despite the chopping and changing, I have gone up in my lifts. In squats i have gone from 12 reps of 50kg to 12 reps of 70kg, I have gone up in incline press from using 18kg dumbbells to 23kg dumbbells, i have gone up to shoulder pressing 50kg for 6 reps etc.

 

I have also gained some muscle size and lost some bodyfat while eating an 'oil free' diet and only obtaining my fats from ground flaxseed, peanut butter, tofu and other natural sources.

 

There will be posting of my workouts soon when I decide on a routine and stick to it.

[Nicholas_Weir]

Hey, so i finally settled on a routing which really like the look of; and that is Layne Nortons PHAT Routine which incorporates both powerlifting techniques with bodybuilding techniques:

 

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

 

 

Here is my first log of it today:

 

(in kilograms):

 

Thursday (Upper Body Power Day)

 

One Arm DB Rows:

 

27.5's x 5

 

30's x 4

 

32.5's x 3

 

Pulldowns:

 

36 x 8

 

40.5 x 7

 

Chinups:

 

BW x 6

 

BW x 6

 

DB Flat Bench:

 

17.5's x 5

 

20's x 4

 

22.5's x 5

 

Dips:

 

BW x 7

 

Bw x 8

 

DB Shoulder Press:

 

12.5's x 10

 

15's x 7

 

17.5's x 6

 

EZ Bar Curls:

 

30 x 10

 

30 x 6

 

Skull Crushers (with EZ curl bar):

 

20 x 6

 

20 x 6

 

20 x 8

 

(Extra Stuff) (Abs):

 

Side Bends/sways:

 

25's x 15

 

 

Dexline Situps (almost Vertical):

 

BW x 15

 

 

Note: i really suprized myself in this workout.

 

 

Total Time of workout: (1hr and 5 mins)

Edited November 27, 2011 by Nicholas_Weir

[Nicholas_Weir]

Friday (Lower Body Power Day)

 

Squats:

 

80kg x 5

 

90kg x 3

 

80kg x 5

Hack Squats:

 

70kg x 12

 

90kg x 12

 

Leg Extensions:

 

54kg x 12

 

58.5kg x 8

 

Stiff Legged Deadlifts:

40kg x 8

 

50kg x 7

 

60kg x 9

 

Leg Curls:

45kg x 12

 

54kg x 6

 

Standing Calf Raises (using dumbbells):

 

12.5kg's x 11

 

15kg's x 12

 

17.5kg's x 10

 

Calf Raises (leg press style): (I suprized myself here)

 

90 x 8

 

90 x 8

 

Today was a good workout and it made my great day an even better day as today... I FINISHED HIGH SCHOOL!!! YAY!!!

Edited November 27, 2011 by Nicholas_Weir

[veggiesasquatch]

Good routine for legs. How do you find hack squats? I can lift 250k on these

& it's like I'm not lifting anything.

[Nicholas_Weir]

Good routine for legs. How do you find hack squats? I can lift 250k on these

& it's like I'm not lifting anything.

 

250k

 

Yeah, it felt easier than back squats for sure, but i don't think i will be doing 250kg anytime soon lol. as that is more than three times my bodyweight.

[veggiesasquatch]

Good routine for legs. How do you find hack squats? I can lift 250k on these

& it's like I'm not lifting anything.

 

250k

 

Yeah, it felt easier than back squats for sure, but i don't think i will be doing 250kg anytime soon lol. as that is more than three times my bodyweight.

 

This wasn't a brag or anything. I just find them really easy on the mc my gym has & wanted to ask how you find them. I max out the bars which hold the weight with the 250k, I ve had my work out buddy who's 13 stone stood on the back as well. My legs are not huge or anything.

[Nicholas_Weir]

Good routine for legs. How do you find hack squats? I can lift 250k on these

& it's like I'm not lifting anything.

 

250k

 

Yeah, it felt easier than back squats for sure, but i don't think i will be doing 250kg anytime soon lol. as that is more than three times my bodyweight.

 

This wasn't a brag or anything. I just find them really easy on the mc my gym has & wanted to ask how you find them. I max out the bars which hold the weight with the 250k, I ve had my work out buddy who's 13 stone stood on the back as well. My legs are not huge or anything.

 

 

 

Well, that's impressive!

 

This is the mc my gym has (pretty small picture, but you get the idea if you magnify the pic):

 

http://vthumb.ak.fbcdn.net/hvthumb-ak-snc6/245686_10150641309145235_10150263986980235_24094_531_t.jpg

[Nicholas_Weir]

Today:

 

Rest: (it is so hard to resist a 10 min HIIT cardio session but i know I have to).

[veggiesasquatch]

Ye the one we have as the platform it's on a pivot not a runner. So you load the weight on either side then you have padded arms on your shoulder, you pull a lever to take

Off the hinge then you squat. Must look like a huge jet pack haha.

 

Good blog to read

[Nicholas_Weir]

Ye the one we have as the platform it's on a pivot not a runner. So you load the weight on either side then you have padded arms on your shoulder, you pull a lever to take

Off the hinge then you squat. Must look like a huge jet pack haha.

 

Good blog to read

 

 

Hahaha!

 

Thanks, I am glad that you like my workout log.

 

 

Oh and before I forget, I better add that I ended up going to my local gym to do 15 minutes of HIIT. My muscles arent as sore now because of it as it got the blood circulating theough my body. Better have an early night; 'Hypertrophy Shoulder Day' tomorrow.

[Nicholas_Weir]

Today:

Back & Shoulders Hypertrophy Day:

 

Bent Over Rows (speed work; 70% normal 3-5 rep max):

 

40kg x 3

40kg x 3

40kg x 3

40kg x 3

40kg x 3

40kg x 3

 

Rack chins:

 

BW x 6

BW x 5

BW x 5

 

Seated Cable Rows:

 

36kg x 10

40.5kg x 8

45kg x 8

 

Dumbbell Rows with body supported on an incline bench: (These KILLED!!!)

 

15kg's x 15

15kg's x 15

 

Close Grip Pulldowns:

 

36kg x 15

36kg x 15

 

Seated Dumbbell/Shoulder Press:

 

12.5kg's x 12

15kg's x 8

15kg's x 8

 

Upright Rows with EZ-curl/cambeed bar:

 

20kg x 15

20kg x 10

 

Side Lateral Raises:

 

5kg's x 12

5kg's x 14

5kg's x 12

 

 

I really felt it today, it was a good workout. As I stated above, those incline DB rows really burned!!!

 

I also did some extra ab work:

 

Situps on an incline/decline bench (Don't know if they are termed incline or decline; my feet were elevated above my body when on the bench):

 

BW x 15

BW x 12

BW + 5kg plate x 8

 

I also hopped on the rowing machine for 10 mins as I had to burn up some time before I could get picked up from the gym.

 

After the gym I bought a can of organic coconut water for the first time (I highly reccommend it PWO as it is loaded with potassium). I made a protein shake with the coconut water and 2 scoops of Sunwarrior (Vanilla flavoured) and had 3 dates.

 

20mins after the shake I had dinner which consisted of:

 

2 sweet potatos

1 little purple potato (mum got them for me to try)

1 cup of broccoli

100g of tempeh

10 green beans

1 sanitarium vegan BBQ sausage with BBQ sauce.

 

I will eat a PB sandwich also, before bed which will be in about an hour from now.

 

Don't know how well I will do on my hypertrophy lower body day tomorrow, as they arre a little sore still. I best sleep in tomorrow!

Edited November 27, 2011 by Nicholas_Weir

[Nicholas_Weir]

Today:

 

Lower Body Hypertrophy Day:

 

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

 

60kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 3

 

Hack Squats:

 

70kg x 12

80kg x 10

90kg x 8

 

Leg Presses:

 

80kg x 8

70kg x 10

 

Leg Extensions:

 

45kg x 12

40.5kg x 15

36kg x 15

 

Romanian Deadlifts:

 

60kg x 8

80kg x 8

60kg x 10

 

Leg Curls:

 

36kg x 15

45kg x 12

36kg x 15

36kg x 15

 

Standing Calf Raises:

 

25kg x 15

30kg x 13

35kg x 11

35kg x 12

Leg Press Calf Raises:

 

80kg x 15

70kg x 18

80kg x 15

 

My legs were so sore before hitting the gym, let alone completing my leg workout today and making it out the door!

 

Feels good though, and i know this means that the routine is working, as Layne Norton states that the first week will feel like you are overtraining and super sore.

Edited November 27, 2011 by Nicholas_Weir

[Nicholas_Weir]

Today:

 

Chest & Arms Hypertrophy Day:

 

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

 

17.5kg's x 3

17.5kg's x 3

17.5kg's x 3

17.5kg's x 3

17.5kg's x 3

17.5kg's x 3

 

Incline Dumbbell Press

 

17.5kg's x 12

20kg's x 10

22.5kg's x 8

 

Hammer Strength Chest Press

 

36kg x 15

45kg x 9 (should have made it to 12 reps, TOTAL FAIL!)

45kg x 12

 

Incline Cable Flys

 

27kg x 16

27kg x 15

 

Cambered Bar Preacher Curls

 

15kg x 12

20kg x 12

25kg x 8

 

Dumbbell Concentration Curls

 

12.5kg's x 7

12.5kg's x 8 (both of these sets were meant to be at least 12 reps, I will have to pull my finger out of my ass next session)

 

Spider Curls bracing upper body against an incline bench

 

15kg x 15

15kg x 20

 

Seated Tricep Extension with cambered bar

 

10kg x 15

15kg x 12

15kg x 8

 

Cable Pressdowns with a rope attachment

 

18kg x 15

27kg x 8

 

Cable Kickbacks

 

5kg's x 12 (need to make this set to 15 next session)

5kg's x 15

[Nicholas_Weir]

Yesterday:

 

Rest (with much eating).

 

Today:

 

Upper Body Power Day

 

 

One Arm Dumbbell Rows

 

27.5kg's x 5

30kg's x 5

32.5kg's x 5

 

Pulldowns

 

40.5kg x 10

45kg x 8

 

Rack Chins

 

BW x 6

BW x 6

 

Flat Dumbbell Presses

 

20kg's x 5

22.5kg's x 5

25kg's x 4 (Spotted)

 

Weighted Dips/Dips

 

BW x 10

BW x 8

 

Seated Dumbbell Shoulder Press

 

15kg's x 8

15kg's x 8

15kg's x 9

 

Cambered Bar Curls

 

30kg x 10

30kg x 7 (close grip)

30kg x 8

 

Skull Crushers

 

20kg x 8

20kg x 9

20kg x 7

 

I walked out of the gym today feeling proud and showered (lol's).

If you look at my last Upper Body Power Day (my first day of this nnew routine) and compare it to today, you will see that I have improved each exercise by either upping the weight, upping the reps, or even for a select few of the exercises (both).

 

 

THAT is excluding one of the bicep curl sets where i actually went down, not sure why though.

Edited November 27, 2011 by Nicholas_Weir