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Nicholas' Journey to get PHAT!


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Hahaha thanks Gaia!

 

Yeah, the squats were like some sort of high volume warm up thing, (not too sure where layne norton was going with them, I will have to research it).

 

I never thought of that, mabye after i complete this 12 week cycle and deload i may try reversing the order of the exercises.

 

My quads are killing me! But sadly, I have to go and finish moving our stuff from our old house today (Lots and LOTS of heavy lifting). So my quads will definately be sore after today is over, and the worst bit, I have to get through a Chest and arms workout after that!

 

But hey, it could be worse so why should I complain.

 

 

I will be sure to pass that message onto my quads!

 

Thank's Gaia!

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Tuesday 5th December:

 

Chest & Arms Hypertrophy Day

 

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

 

20kg's x 3

20kg's x 3

20kg's x 3

20kg's x 3

20kg's x 3

20kg's x 3

 

Incline Dumbbell Press

 

20kg's x 12

22.5kg's x 8

22.5kg's x 8

 

Hammer Strength Chest Press

 

40kg x 15

45kg x 12

40kg x 12

 

 

Incline Cable Flys

 

35kg x 20

40kg x 15

 

Cambered Bar Preacher Curls

 

25kg x 12

25kg x 8

25kg x 8

 

Dumbbell Concentration Curls

 

8's x 12

7's x 12

 

Spider Curls bracing upper body against an incline bench

 

15kg x 20

15kg x 20

 

Seated Tricep Extension with cambered bar

 

15kg x 15

20kg x 10

20kg x 8

 

Cable Pressdowns with a rope attachment

 

30kg x 12

20kg x 15

 

Cable Kickbacks

 

5kg's x 20

5kg's x 20

 

 

Not my best workout, I had to go to the movies to see 'Immortals 3D' so i lowered some of the weights toward the end and upped the intensity and speed so I could get home and dressed on time.

 

 

 

Today (Thursday 7th December)

 

Upper Body Power Day

 

Bent Over/Pendlay Rows

 

65kg x 5

65kg x 5

70kg x 4 (5kg improvement from last week)

 

Pullups/Pulldowns

 

55kg x 8 (10kg improvement from last week)

60kg x 10 (9.5kg improvement, 2 rep improvement also from last week)

 

Rack Chins

 

BW x 10 (4 rep improvement from last week) I will try and add weight next time; a 5kg plate, mabye.

BW x 10 (4 rep improvement from last week)

 

Flat Dumbbell Presses

 

25kg's x 5 ((2 x 2.5kg improvement) a 5kg improvement from last week)

27.5kg's x 5 ((2 x 5kg improvement) a 10kg improvement from last week)

27.5kg's x 3 ((2 x 2.5kg improvement) a 5kg improvement from last week)

 

Weighted Dips/Dips

 

BW x 10 (No chain so I had to suffice by upping the reps in the second set)

BW x 10 (4 rep improvemment)

 

Seated Dumbbell Shoulder Press

 

20kg's x 6 ((2 x 2.5kg improvement) a 5kg improvement from last week)

17.5kg's x 8 (3 rep improvement from last week)

17.5kg's x 6

 

Cambered Bar Curls

 

30kg x 10

30kg x 10

30kg x 8 (2 rep improvement from last week)

 

(will probably try a 40kg cambered bar next time)

 

Skull Crushers

 

20kg x 10

25kg x 6 (5kg improvement from last week)

20kg x 9 (3 rep improvemennt from last week)

 

(25kg was a litttle too hard yeyt, so after one set of it I dropped back to 20kg)

 

 

Today wasn't that bad, made some PR's, improved overall, however I believe I could've done better on the Shoulder presses and the skull crushers if I hadn't upped the intensity on Tuesday night; as I was sore from doing so).

 

 

I didn't do anything besides train today so my total cals are pretty low here are todays totals i am aiming for:

 

3,144 211 102 326 62 1,605 (Cals, Protein, Fats, Carbs, Fiber, Sodium)

 

although I may bump them up to these depending on how full I am after dinner:

 

3,312 225 103 354 62 1,610

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Today:

Lower Body Power Day

 

Squats

 

80kg x 5

90kg x 5 (10kg improvement from last week)

90kg x 5 (1 rep improvement from last week)

 

Hack Squats on Leg Press Machine

 

90kg x 10 (10kg improvement from last week)

110kg x 10 (10kg improvement from last week)

 

Leg Extensions

 

60kg x 10 (6kg improvement from last week)

50kg x 10

 

Stiff Legged Deadlifts

 

80kg x 10 (2 rep improvement from last week)

100kg x 8 (20kg improvement from last week)

100kg x 6

 

Leg Curls

 

55kg x 10 (10kg improvement from last week)

60kg x 10 (10.5kg improvement from last week, 2 rep improvement also)

 

Standing Calf Raises (dumbbells combined weight)

 

45kg x 10 (5kg improvement from last week)

50kg x 10 (5kg improvement from last week)

60kg x 10 (10kg improvement from last week)

 

Leg Press Calf Raises

 

120kg x 10 (20kg improvement from last week)

140kg x 10 (20kg improvement from last week)

 

 

I was ecstatic with todays progress, it was a great workout in my opinion.

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http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc7/384658_2861692780580_1207523818_33275003_1626902027_n.jpg

 

My Pre bed meal tonight (IIFYM).

 

1674 cals, 80 grams protein, 69 grams of fat, 166 grams of carbs.

 

Consists of 3 PB and J sandwiches on Soy and Linseed Bread (natty pb, and 100% fruit spread), 2 pieces of sprouted rye bread also with pb and jam.

 

Oh, and I almost forgot to mention, I also drank a pint of low fat soy milk and have a hot cocoa.

 

 

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Yesterday:

Back & Shoulders Hypertrophy Day

 

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

 

50kg x 3 (5kg improvement on last week)

50kg x 3 (5kg improvement on last week)

50kg x 3 (5kg improvement on last week)

50kg x 3 (5kg improvement on last week)

50kg x 3 (5kg improvement on last week)

50kg x 3 (5kg improvement on last week)

 

Rack Chins

 

BW x 10

BW x 8

BW x 8

 

Seated Cable Rows

 

50kg x 12 (5kg improvement on last week)

55kg x 10 (5kg improvement on last week)

55kg x 10 (10kg improvement on last week)

 

Dumbbell Rows with body against an incline bench

 

17.5kg's x 12

20kg's x 12 (5kg improvement on last week; 2.5kg improvement on each dumbbell)

 

Close Grip Pulldowns

 

45kg x 15 (4.5kg improvement)

45kg x 15 (4.5kg improvement)

 

Seated Dumbbell Presses

 

17.5kg's x 12 (1 rep improvement on last week)

20kg's x 9 I AM SO PROUD OF THIS!!! (2.5kg improvement on each dumbbell: total improvement of 5kg)

20kg's x 8 (2.5kg improvement on each dumbbell: total improvement of 5kg) The last rep my arms began to give out. Next weeks goal: not let this happen.

 

Upright Rows

 

30kg x 12

25kg x 12 I had to drop the weight by 5kg, because my shoulders were knackered from the 20kg dumbbells on the shoulder press.

Side Lateral Raises w/Dumbbells or Cables

 

4kg's x 15 (3 rep improvement)

5kg's x 14 (2 rep improvement)

5kg's x 12

 

 

 

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

 

120kg x 10 (20kg improvement on last week)

130kg x 12 (20kg improvement on last week)

130kg x 10 (10kg improvement on last week)

 

Leg Presses

 

100kg x 15 (10kg & 3 erp improvement on last week)

120kg x 15 (10kg improvement on last week)

 

Leg Extensions

 

45kg x 15 (4.5kg improvement on last week)

45kg x 15 (4.5kg improvement on last week)

45kg x 15 (4.5kg improvement on last week)

 

Romanian Deadlifts

 

100kg x 12 (20kg improvement on last week)

120kg x 8 It felt so good (20kg improvement on last week)

100kg x 8 (20kg improvement on last week)

 

Leg Curls (Lying)

 

50kg x 15 (5kg improvement on last week)

55kg x 15 (5.5kg improvement on last week)

 

Leg Curls (Seated)

 

45kg x 20 (4.5kg improvement on last week)

50kg x 16 (5.5kg improvement and 1 rep improvement also, on last week)

 

Standing Calf Raises

 

45kg x 10 (5kg improvement on last week)

55kg x 10 (5kg improvement on last week)

55kg x 12 (5kg improvement on last week)

45kg x 15 (a guy stole the 27.5kg dumbbells from me, so I had to lower the weight )

 

Leg Press Calf Raises

 

90kg x 20 (10kg improvement on last week)

110kg x 15 (20kg improvement on last week)

110kg x 15 (10kg improvement on last week)

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Dumbbell Shoulder Press: 20kg's x 9 I AM SO PROUD OF THIS!!! (2.5kg improvement on each dumbbell: total improvement of 5kg)

20kg's x 8 (2.5kg improvement on each dumbbell: total improvement of 5kg) The last rep my arms began to give out. Next weeks goal: not let this happen.

Upright Row: 25kg x 12 I had to drop the weight by 5kg, because my shoulders were knackered from the 20kg dumbbells on the shoulder press.

This is usually the case after a personal best weight. Sometimes for me though, I just need a longer break for the muscles to readjust back. I was wondering how long of a rest do you do between sets and between exercises?

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Eats:

 

Lentil Vindaloo with broccoli:

 

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/385970_2880099920747_1207523818_33281780_382024270_n.jpg

 

Tofu Strips in BBQ sauce:

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/376060_2880100680766_1207523818_33281781_1128992798_n.jpg

 

Tahini and apricot conserve sandwiches, and some tofu with kebab paste:

 

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash4/392169_2880101080776_1207523818_33281782_1201761382_n.jpg

 

Nutri-Grain Cereal with cinnamon and soy milk:

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/389868_2880101360783_1207523818_33281783_323884604_n.jpg

 

Organic Weet-Bix, Banana, and nutri grain with cocoa and soy milk:

 

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc7/392104_2880101720792_1207523818_33281784_584134639_n.jpg

 

Very brotastic of me: Broccoli, Cauliflower, and some Sanitarium Reduburger:

 

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/378603_2880102120802_1207523818_33281785_1942680123_n.jpg

 

2 PB and J sandwiches on sourdugh rye bread, and 2 pieces of soy and linseed toast with sunbutter andapricot conserve (Right before bed):

 

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash4/390356_2880142601814_1207523818_33281804_908087351_n.jpg

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I swear by that soya & linseed bread. Was that with the peanut butter on my advice great bulk tool!!!

 

For a second breakfast try x2 torlliia wraps with some scrambled tofu, bit of replacement cheese with some tobasco. You could hit up some spinach leafs to get some minerals in also

 

 

LOL, yeah, thanks!

 

I will definately try that meal suggestion, however I will have to miss out on the cheese replacement, as there arent any vegan cheeses in Austraian supermarkets.

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New Protein Powder just arrived today Woohoo!

 

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/386330_2885870745014_1207523818_33283315_375878499_n.jpg

 

Pretty pissed at thesame time though, as I ordered 2.5kg of vanilla soy protein isolate and they sent me chocolate flavoured

 

Here it is, it costed me $45 including shipping:

 

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc7/377356_2885871105023_1207523818_33283316_1798585574_n.jpg

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Today:

 

Chest & Arms Hypertrophy Day

 

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

 

20kg's x 3

20kg's x 3

20kg's x 3

20kg's x 3

20kg's x 3

20kg's x 3

 

Incline Dumbbell Press

 

22.5kg's x 8 (2.5kg improvement on each dumbbell since last week)

22.5kg's x 10 (2 rep improvement since last week)

25kg's x 9 (2.5kg improvement on each dumbbell, and 1 rep improvement since last week)

 

Hammer Strength Chest Press

 

40kg x 15

45kg x 12

50kg x 12 (10kg improvement since last week)

 

Incline Cable Flys

 

40kg x 20 (5kg improvement since last week)

45kg x 15 (5kg improvement since last week)

 

Cambered Bar Preacher Curls

 

25kg x 12

30kg x 12 (5kg improvement, and 4 rep improvement since last week)

30kg x 8 (5kg improvement since last week)

 

Dumbbell Concentration Curls

 

8kg's x 15 (3 rep improvement since last week)

9kg's x 12 (2kg improvemnt on each dumbbell since last week)

 

Spider Curls bracing upper body against an incline bench

 

15kg x 20

20kg x 15 (5kg improvement since last week)

 

Seated Tricep Extension with cambered bar

 

20kg x 8 (5kg improvement since last week)

20kg x 10

20kg x 8

 

Cable Pressdowns with a rope attachment

 

25kg x 15 (3 rep improvement since last week)

40kg x 15 (20kg improvement since last week)

 

Dumbbell Kickbacks

 

6kg's x 20 (1kg improvemnt on each dumbbell since last week)

7kg's x 15 (2kg improvemnt on each dumbbell since last week)

 

I also ralised that I haven't trained my abs for ages, so I did them after my routine (first time I ever did hyperextensions today):

 

Hyperextensions:

 

BW x 20

BW + 10kg x 15

 

Side sways:

 

20kg plate x 12 (each side)

20kg plate x 12 (each side)

 

Knee raises:

 

BW x 20

BW x 15

 

Crunches:

 

BW + 10kg x 15

BW + 10kg x 15

 

 

I enjoyed todays workout, I am really glad I am incline pressing 25kg dumbbells now and that I sucked it up and trained my abs.

 

 

Below, post workout meal today: Weet-bix with a protein shake and soy milk over it sprinkled wwith cinnamon. I also ate a banana:

 

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/382614_2887927556433_1207523818_33283787_668213099_n.jpg

 

I know it looks really gross, however it tastes really good.

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Pre Bed:

 

Bowl of Heinz Baked Beans in rich tomato sauce:

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/377424_2888259004719_1207523818_33283836_1041292491_n.jpg

 

And the three god like PB & J sandwiched I love:

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/391079_2888259364728_1207523818_33283837_905179976_n.jpg

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