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Nicholas' Journey to get PHAT!


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Finishing off Unchartered 2 (not a bad game imo) and hopefully I will buy either Batman Arkham City, Deus Ex or Skyrim in the next week or two.

 

I heard that Deus Ex was really good.

 

What's your take on it? What are you/were you playing?

 

skyrim. It's just huge. You can play 200 hrs & still not see everything. You could also play it though so many times & go diff routes.

 

Look on ign.com at the video reviews:)

 

I'm playing Skyrim & battlefield

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Finishing off Unchartered 2 (not a bad game imo) and hopefully I will buy either Batman Arkham City, Deus Ex or Skyrim in the next week or two.

 

I heard that Deus Ex was really good.

 

What's your take on it? What are you/were you playing?

 

skyrim. It's just huge. You can play 200 hrs & still not see everything. You could also play it though so many times & go diff routes.

 

Look on ign.com at the video reviews:)

 

I'm playing Skyrim & battlefield

 

 

Sweet, okay, thanks!

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Finishing off Unchartered 2 (not a bad game imo) and hopefully I will buy either Batman Arkham City, Deus Ex or Skyrim in the next week or two.

 

I heard that Deus Ex was really good.

 

What's your take on it? What are you/were you playing?

 

Nerds

 

We are the best sort of nerds tho!

 

Agreed, we are the best sort of nerds; wew are nerds with muscles!

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Todays workout:

Back & Shoulders Hypertrophy Day

 

Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max

 

45kg x 3 (+5kg improvement)

45kg x 3 (+5kg improvement)

45kg x 3 (+5kg improvement)

45kg x 3 (+5kg improvement)

45kg x 3 (+5kg improvement)

45kg x 3 (+5kg improvement)

 

Rack Chins

 

BW x 8 (+2 rep improvement)

BW x 8 (+2 rep improvement)

BW x 6 (+1 rep improvement, but still below 8 reps so a BIG FAIL on my half)

 

Seated Cable Rows

 

36kg x 12 (+2 rep improvement)

45kg x 10 (+4.5kg improvement & a +2 rep improvement)

49.5 x 9 (+4.5kg improvement & a +1 rep improvement)

 

Dumbbell Rows with body against an incline bench

 

17.5's x 15 (+2.5kg improvement on each dumbbell )

17.5's x 12 (+2.5kg improvement on each dumbbell )

 

Close Grip Pulldowns

 

36kg x 20 (+5 rep improvement)

40.5kg x 15 (+4.5kg improvemment)

 

Seated Dumbbell Presses

 

15kg's x 12 (+2.5kg improvement on each dumbbell )

17.5kg's x 10 (+2.5kg improvement on each dumbbell & a +2 rep improvement as well)

17.5kg's x 9 (+2.5kg improvement on each dumbbell & a +1 rep improvement as well)

 

Upright Rows:

 

25kg x 15 (+5kg improvement)

25kg x 12 (+5kg improvement)

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Good workout above. I have Indian food last night so glad its a rest weekend. HA

 

 

Nice, yeah, I agree there!

 

Isn't Indian food awesome by the way?

 

I have still yet to find a place that does a vegan Vindaloo (as that was my favourite flavoured curry when I was an omnivore). Every single Indian joint has only served meat vindaloo's.

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You can't ask for veg not meat? It's a pretty standard doing so in the uk really. I never had currys with cream in anyway like Korma before going veggie so asking for veg should make a lot of dishes vegan. I had jalfrezi last night. All hands on the pooh deck this morning haha.

 

I live in Worcester & we got the over spill from Birmingham regarding the Asian community so our Indian food is usually real good.

I got loads of curry recipes & simple ones to so You could make up batches. I do this when I get in from lifting when I do days at work, Put it on low then jump in the shower. Oh i got a Moroccan chickpea curry which is also good to make up.....If you want any recipes let me know:)

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You can't ask for veg not meat? It's a pretty standard doing so in the uk really. I never had currys with cream in anyway like Korma before going veggie so asking for veg should make a lot of dishes vegan. I had jalfrezi last night. All hands on the pooh deck this morning haha.

 

I live in Worcester & we got the over spill from Birmingham regarding the Asian community so our Indian food is usually real good.

I got loads of curry recipes & simple ones to so You could make up batches. I do this when I get in from lifting when I do days at work, Put it on low then jump in the shower. Oh i got a Moroccan chickpea curry which is also good to make up.....If you want any recipes let me know:)

 

 

Na they say that they can't as they already make the curry pastes before they make the dishes, or the ones that can are always sold out of vindaloo.

 

Haha, yeah, curry sure will do that to you!

 

Yeah, recipes would be great, much appreciated!

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Monday:

 

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

 

80kg x 12 (+10kg improvement)

90kg x 12 (+10kg improvement, +2 reps improvement)

100kg x 12 (+10kg improvement, +4 reps improvement)

 

Leg Presses

 

70kg x 12 (-10kg, +4 rep improvement)

90kg x 12 (+20kg improvement, +2 rep improvement)

 

Leg Extensions

 

40.5kg x 15 (-4.5kg, +3 rep improvement)

40.5kg x 15

36kg x 15

 

Romanian Deadlifts

 

80kg x 12

100kg x 8

60kg x 12

 

Leg Curls (Seated)

 

45kg x 12 (+9kg improvement)

49.5 kg x 12 (+4.5kg improvement)

40.5kg x 15 (+4.5kg improvement)

40.5kg x 20 (+4.5kg improvement, +5 rep improvement)

 

Standing Calf Raises

 

30kg x 12 (+5kg improvement)

30kg x 10

40kg x 10 (+5kg improvement)

25kg x 10

Seated/Leg Press Calf Raises

 

70kg x 20 (+5 rep improvement)

80kg x 18 (+10kg improvement)

90kg x 15 (+10kg improvement)

 

 

 

I was so sweaty after this session, no joke, the sweat was pouring off my face.

 

Tuesday:

 

Chest & Arms Hypertrophy Day

 

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

 

20kg's x 3 (+2.5kg on each dumbbell(+5kg))

20kg's x 3 (+2.5kg on each dumbbell(+5kg))

20kg's x 3 (+2.5kg on each dumbbell(+5kg))

20kg's x 3 (+2.5kg on each dumbbell(+5kg))

20kg's x 3 (+2.5kg on each dumbbell(+5kg))

20kg's x 3 (+2.5kg on each dumbbell(+5kg))

 

Incline Dumbbell Press

 

20kg's x 12 (+2.5kg improvement on each dumbbell(+5kg imprvement))

22.5kg's x 9 (+2.5kg improvement on each dumbbell(+5kg imprvement))

22.5kg's x 6 FAIL(didn't make it to 8 reps), so I did: 17.5kg's x 8

 

Hammer Strength Chest Press

 

40.5kg x 15 (+4.5kg improvement)

45kg x 12 (+3 rep improvement)

40.5kg x 13 (+1 rep improvement)

 

Incline Cable Flys

 

31.5kg x 20 (+4.5kg improvement, +4 rep improvement)

31.5kg x 15 (+4.5kg improvement)

 

Cambered Bar Preacher Curls

 

25kg x 12 (+10kg improvement)

20kg x 12

25kg x 10 (+2 rep improvement)

 

Dumbbell Concentration Curls

 

9kg's x 12 (+5 rep improvement)

8kg's x 12 (+4 rep improvement)

 

Spider Curls bracing upper body against an incline bench

 

15kg x 18 ( +3 rep improvement)

15kg x 20

 

Seated Tricep Extension with cambered bar

 

15kg x 14 (+5kg improvement)

15kg x 14 (+2 rep improvement)

15kg x 12 (+4 rep improvement)

 

Cable Pressdowns with a rope attachment

 

30kg x 15 (+12kg improvement)

40kg x 12 (+13kg improvement)

 

 

Cable Kickbacks

 

5kg's x 19 (+7 rep improvement)

6kg's x 15 (+1 rep improvement)

 

 

[i was really impressed with my progression with my triceeps, as I have scrawny ons and want to build them up bigger]

 

And that concludes my second week of Layne Nortons P.H.A.T. Routine.

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Yesterday:

 

Upper Body Power Day

 

Bent Over/Pendlay Rows

 

60kg x 5

60kg x 5

65kg x 5

 

Pullups/Pulldowns

 

45kgx 10

49.5kg x 8

 

Rack Chins

 

BW x 6

BW x 6

 

Flat Dumbbell Presses

 

22.5kg's x 5

22.5kg's x 5

25kg's x 5 (no spotter)

 

 

Weighted Dips/Dips

 

BW x 10

BW+5kg x 6 (Finally started to add weight)

 

Seated Dumbbell Shoulder Press

 

17.5kg's x 10

20kg's x 5 (damn, 1 rep short of the minimum requirement for this exercise! I will definately get it next week though).

17.5kg's x 10

 

Cambered Bar Curls

 

30kg x 10

30kg x 10

30kg x 6

 

Skull Crushers

 

20kg x 10

20kg x 8

20kg x 6

 

(A personal trainer and a bodybuilder complimented me on my form with these skullcrushers)

 

 

It was a good workout. I found it funny though when I added weight to the dips as all the other guys (older than me) at the gym were doing dips using the assisting machine. I was pretty proud of myself.

 

 

 

Today:

 

(Note: some of the weights were lowered on the leg press etc, as i was not at my usual gym and they felt heavier, despite having the same numbers on the plates).

 

 

Lower Body Power Day

 

Squats

 

80kg x 5

80kg x 5

90kg x 4

 

Hack Squats

 

80kg x 10

100kg x 10

 

Leg Extensions

 

54kg x 10

54kg x 10

 

Stiff Legged Deadlifts

 

80kg x 8

80kg x 8

100kg x 6 (PR for stiff legged)

 

Leg Curls

 

45kg x 10

49.5kg x 8

 

Standing Dumbbell Calf Raises (Combined weights of the dumbbells)

 

40kg x 12

45kg x 10

50kg x 10

 

Seated/Leg Press Calf Raises

 

110kg x 10

120kg x 10 (this was pretty hard)

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Yesterday:

 

Back & Shoulders Hypertrophy Day

 

Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max

 

45kg x 3

45kg x 3

45kg x 3

45kg x 3

45kg x 3

45kg x 3

 

(Still the same weight as I didn't go up on my Upper Power day this week)

 

Rack Chins

 

BW x 10 (+2 rep improvement)

BW x 8

BW x 8 (+2 rep improvement; finally all the sets are at or above 8 reps)

 

Seated Cable Rows

 

45kg x 10 (+9kg improvement)

49.5kg x 12 (+4.5kg improvement, +2 rep improvement; I did sacrifice some form though)

45kg x 12 (lowered the weight by 4.5kg and improved by 3 reps)

Dumbbell Rows with body against an incline bench (These are a b*tch, nevertheless they hit the traps and upper/inner back really well)

 

17.5's x 15

17.5's x 15 (+3 rep improvement)

 

Close Grip Pulldowns

 

40.5kg x 20 (+4.5kg improvement)

40.5kg x 15

 

Seated Dumbbell Presses

 

17.5kg's x 11 (+2.5kg on each dumbell improvement)

17.5kg's x 10

17.5kg's x 10 (+1 rep improvement)

 

Upright Rows

 

30kg x 12 (+5kg improvement)

30kg x 12 (+5kg improvement)

Side Lateral Raises w/Dumbbells

 

5kg's x 12 (-3 reps; focusing more on my form with these as I feel it is important for this exercisee)

5kg's x 12

5kg's x 15 (+ 3 rep improvement, I guess this compensates for my first set of lateral raises)

 

 

 

I feel that it was a solid workout.

 

 

 

Today I have to do legs hypertrophy (I hate legs)

 

How can I make myself enjoy legs day? Do any of you guys have any hints, tricks up your sleeves to make leg days fun or enjoyable?

 

 

 

 

(Note: all the improvements are modelled of my last session and not my first sesson)

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What you don't like working such a big bodypart, that about halfway thru your session, you want to heave up your protein shake? That is what I enjoy the most! (yes, I am being sarcastic). My legs are my best part, so that is inspiration for me. But most of all, my upper body loves leg day because then it gets an extra day of rest!

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Today

Lower Body Hypertrophy Day

 

Lower Body Hypertrophy Day

 

60kg x 3

60kg x 3

65kg x 3 (forgot to up the weight then I realised just before this set)

65kg x 3

65kg x 3

65kg x 3

 

 

Hack Squats

 

100kg x 12 (+20kg improvement)

110kg x 12 (+30kg improvement)

120kg x 12 (+20kg improvement)

 

Leg Presses

 

90kg x 12 (+20kg improvemet)

110kg x 15 (+20kg improvement)

 

Leg Extensions

 

40.5kg x 15

40.5kg x 15

40.5kg x 15 (+4.5kg improvement)

 

Romanian Deadlifts

 

80kg x 12

100kg x 12 (+4 rep improvement)

80kg x 12 ?(+20kg improvement)

 

Leg Curls (Lying)

 

45kg x 15 (+3 rep improvement)

49.5kg x 15 (+3 rep improvement)

 

Leg Curls (Seated)

 

40.5kg x 20 (+5 rep improvement)

45kg x 15 (+4.5kg imprvement)

 

Standing Calf Raises

 

40kg x 11 (+10kg improvement)

50kg x 13 (+20kg improvement and +3 rep improvement. I could have gone more reps but I lost balance, I think it hat something to do with the fat guyy squealing behind me while doing 10kg preacher curls!) That guy was bloody weird!

50kg x 15 (+10kg improvement, +5 rep improvement. If you are wondering why i made thhe 15 reps it is because the fat guy was gone!)

50kg x 15 (+25kg improvement, +5 rep imprvement)

 

Leg Press Calf Raises

 

80kg x 20 (+10kg improvement)

90kg x 20 (+10kg improvement, +2 rep improvemnt)

100kg x 15 (10kg improvement. Yay, I finally broke into the 100kg's on calf raises. EPIC MILESTONE!)

 

 

Today was actually a realy solid workout, I improved yet agan on every exercise in one way or another, and I broke into the 100kg's on both calf raises and leg presses.

I feel pretty happy with my progress.

 

 

 

 

 

 

I just realised I haven't weighed myself since I started this routine; I better do that tomorrow morning.

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Excellent improvements! It was very solid (even with the guy squealing during your set! he only took 2 reps away from you) with your reps being in the 12-20 range for most of the exercises. I will assume that the first exercise for only 3 reps was the mega compound Squat exercise (as shown in your last post on leg/lowerbody hypertrophy).

 

Now I would wonder, what would happen if you reversed your order of exercises? Or even mixed them around a little. Or see how much you could actually push without pre-fatiguing them with the squat at the beginning? I noticed that you did alot more exercises for your legs this time than last time also. Wonder why it was such a solid workout this time. Try and keep the same environment for next time!

 

And the ultimate question: How were your quads feeling while lowering down this morning? Sore yet? Screaming at you for making them do what they did yesterday in the gym? Hopefully yes. Give them a loving stoke and tell them to be good and repair for bigger and better things to come in the future. Onwards to more improvements!!!!

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