Nicholas_Weir Posted December 15, 2011 Author Share Posted December 15, 2011 Nope, I don't. It sucks hey! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 15, 2011 Share Posted December 15, 2011 lmao come on man what are you playing at!!! My day off usually go, Gym at 7:00 home by about 8:30 then skyrim until I hear the front door go. Then I whip out the Hoover hahaha Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 15, 2011 Author Share Posted December 15, 2011 Hahaha Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 15, 2011 Author Share Posted December 15, 2011 Today:Upper Body Power Day: Bent Over/Pendlay Rows 65kg x 565kg x 570kg x 5 (improved by 1 rep) Pullups/Pulldowns 55kg x 10 (improved by 2 reps)60kg x 9 Rack Chins BW x 6 (wtf happened here!)BW x 6 Flat Dumbbell Presses 27.5kg's x 4 (2.5kg improvement on each dumbbell; 5kg improvement)27.5kg's x 527.5kg's x 5 (improved by 2 reps) Weighted Dips/Dips BW x 10 (no chain again)BW x 10 Seated Dumbbell Shoulder Press 20kg's x 6 17.5kg's x 817.5kg's x 8 (improved by 2 reps) Cambered Bar Curls 30kg x 1030kg x 1030kg x 8 Skull Crushers 20kg x 1025kg x 7 (improved by 1 rep)20kg x 9 Not too happy with today, as the rack chins went down by 2 reps, may have something to do with the 1500cal deficit from yesterday. Anyway, here are some eats from today: Breakfast from today (Weet-Bix with protein shake poured over and a banana): http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc7/378750_2901647499423_1207523818_33288397_850626828_n.jpg Other half of my shake: http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/393566_2901648179440_1207523818_33288399_1391410296_n.jpg Post workout today(Banana and cinnamon oatmeal with vanilla soy protein shake poured over it): http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/391077_2901647779430_1207523818_33288398_1081846369_n.jpg Dinner from last night, forgot to post yesterday (Green/Brown lentils with BBQ sauce and greens): http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/389415_2901647099413_1207523818_33288396_1460459029_n.jpg Dinner from tonight: Turkish style chickpeas and lentils with vegetables and you guessed it: barbecue sauce: http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/390905_2901649619476_1207523818_33288401_906008916_n.jpg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 15, 2011 Author Share Posted December 15, 2011 Going to have pasta tomorrow Link to comment Share on other sites More sharing options...
vegansludge Posted December 16, 2011 Share Posted December 16, 2011 Log is full of strong protein voodoo. I approve. Also, you might want to check out a couple of things I just wrote up about IIFYM and veganism for my blog since you're the only other vegan I know who "practices" IIFYM: http://veganatlas.tumblr.com/ Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 16, 2011 Author Share Posted December 16, 2011 Log is full of strong protein voodoo. I approve. Also, you might want to check out a couple of things I just wrote up about IIFYM and veganism for my blog since you're the only other vegan I know who "practices" IIFYM: http://veganatlas.tumblr.com/ Ah cool, you have a tumblr, I am in the process of making my own! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 16, 2011 Author Share Posted December 16, 2011 Today: Lower Body Power Day Squats 80kg x 5 (3 rep improvement)90kg x 5 100kg x 3 (10kg improvement) Hack Squats 110kg x 10 (20kg improvement)120kg x 6 (10kg improvement) Leg Extensions 60kg (stacked) x 10 60kg (stacked) x 10 (10kg improvement) Stiff Legged Deadlifts 100kg x 10 (20kg improvement)100kg x 10 (2 rep improvement)120kg x 7 (20kg improvemens and a 1 rep improvement also) Leg Curls 60kg x 8 (5kg improvement)65kg x 6 (this is the machine stacked) (5kg improvement) Standing Calf Raises 60kg x 10 (15kg improvement)60kg x 8 (10kg improvement)60kg x 10 Seated/Leg Press Calf Raises 140kg x 6 (20kg improvement)150kg x 8 (10kg improvement) Side notes / highlights of todays workout: I finally broke into the 3 digit squats (100kg, yay! Still a long way to go though). I finally stacked the leg curl machine and the leg extension machine at one of the gyms I go to. On another note, with the standing calf raises, I use dumbbells as we have no calf raise machine (i.e. 60kg is 2x30kg dumbbells above). The problem I have hit is that I can go heavier but cannot grip the increase in weight, therefore I will have to stay at that weight uon that exercise until I invest in some straps. As for the stiff legged deadlifts, I am happy with my current progress. I don't hace thee gripping problem with these for some reason, which is good, although I am not sure how heavy I should go to on stiff legged deadlifts. What's your opinion? Here are some eats from today: Breakfast: Vegan Voodoo, so named thanks to Vegansludge: http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/387398_2905891685525_1207523818_33290300_1589374592_n.jpg Pre workout: Mexican Chilli Beans with some baby peas and Barbecue sauce (love that stuff, despite it being bad for you): http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/373823_2907925936380_1207523818_33290969_301614304_n.jpg Pre Bed Meal:I call this one: The Vegan King Toasted Sandwich (my own little(well big) creation): Macros for it are: 624 calories, 54g protein, 21g fat, 51g carbs and 10g fibre: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/383013_2907926616397_1207523818_33290970_1232236575_n.jpg It was this yummy (photo taken 1 minute after making the damn thing: http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/384616_2907928336440_1207523818_33290973_6542854_n.jpg These were also part of my Pre Bed Meal: 2 Toasted Peanut Butter and Jam sandwiches (100% fruit jam, and 100% peanuts peanut butter). One was with crunchy peanut butter, the other was with smooth and they both had apricot jam. The macros for these were: 1,057 calories, 55g protein, 41g fat, 89 carbs and 21g fibre: http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/387975_2907927296414_1207523818_33290971_823369164_n.jpg So the calories rounded off for my pre bed meal were: 1681 calories, 109g protein, 62g fat, 140g carbs, and 31g fibre. Hey, you gotta eat big to get big! Daily totals for today were still quite low, despite this big a$$ meal: Totals: 3,328 calories, 240g protein, 90g fat, 346g carbs, 82g fibre & 4,981mg sodium. (I know what you are thinking, way too much sodium, normally I get 2500mg a day, however I compensated today by increasing my water intake to 5.5 litres today and consumed a few bananas (potassium) Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 16, 2011 Share Posted December 16, 2011 Fantastic food pics I'm gonna try some of these out!!! How many days is your split over? I'm asking because these so much your doing. Personally I'd even say your doing to much. It looks like an all over workout but even so I counted 8 movements...so much. Biggest advice I can give is as your bulking is eat big, rest big but lift big.My splits over 3 days & I prefer training this way. Here is the Prog I'm currently following, only difference I do to this is on a Friday on the big lifts I do an extra 6th set immediately after the new 3 rep max for a little burn out. I'll be popping up pics in my training log today at some point http://www.builtfit.com/workouts/strength-and-powerlifting/builtfit-5x5-workout Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 16, 2011 Share Posted December 16, 2011 Oh rep ranges on a couple of thing are more to Link to comment Share on other sites More sharing options...
vegansludge Posted December 16, 2011 Share Posted December 16, 2011 Fantastic food pics I'm gonna try some of these out!!! How many days is your split over? I'm asking because these so much your doing. Personally I'd even say your doing to much. It looks like an all over workout but even so I counted 8 movements...so much. Biggest advice I can give is as your bulking is eat big, rest big but lift big.My splits over 3 days & I prefer training this way. Here is the Prog I'm currently following, only difference I do to this is on a Friday on the big lifts I do an extra 6th set immediately after the new 3 rep max for a little burn out. I'll be popping up pics in my training log today at some point http://www.builtfit.com/workouts/strength-and-powerlifting/builtfit-5x5-workout PHAT is one of the most intense, in my opinion, routines out there. So draining but so satisfying. I'm running a combination of PHAT and StrongLifts 5x5 as I recomp and even that is pretty taxing. Food pictures are A+ and so are the lifts. Keep at it! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 17, 2011 Author Share Posted December 17, 2011 Fantastic food pics I'm gonna try some of these out!!! How many days is your split over? I'm asking because these so much your doing. Personally I'd even say your doing to much. It looks like an all over workout but even so I counted 8 movements...so much. Biggest advice I can give is as your bulking is eat big, rest big but lift big.My splits over 3 days & I prefer training this way. Here is the Prog I'm currently following, only difference I do to this is on a Friday on the big lifts I do an extra 6th set immediately after the new 3 rep max for a little burn out. I'll be popping up pics in my training log today at some point http://www.builtfit.com/workouts/strength-and-powerlifting/builtfit-5x5-workout PHAT is one of the most intense, in my opinion, routines out there. So draining but so satisfying. I'm running a combination of PHAT and StrongLifts 5x5 as I recomp and even that is pretty taxing. Food pictures are A+ and so are the lifts. Keep at it! Thanks! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 18, 2011 Author Share Posted December 18, 2011 Today: Back & Shoulders Hypertrophy Day Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max 50kg x 350kg x 350kg x 350kg x 350kg x 350kg x 3 Rack Chins BW x 10BW x 8BW x 8 Seated Cable Rows 50kg x 1255kg x 1060kg x 8 (5kg improvement) Dumbbell Rows with body against an incline bench 20kg's x 13 (2.5kg improvement(each dumbbell). 1 rep improvement also)20kg's x 13 (1 rep improvement) Close Grip Pulldowns 45kg x 1545kg x 20 (5 rep improvement) Seated Dumbbell Presses 20kg's x 8 (2.5kg improvement(each dumbbell))20kg's x 820kg's x 8 Upright Rows 25kg's x 12 (I lowered the weight to improve form)25kg's x 15 (improved by 3 reps) Side Lateral Raises w/Dumbbells or Cables 4kg's x 155kg's x 15 (1 rep improvement)5kg's x 14 (2 rep improvement) Suprisingly I did some cardio today: 10 mins of HIIT on a stationary bike, while watching 'Cheers' (a classic), on the bikes LCD screen. the HIIT was in 30 second intervals (30 seconds super slow, 30 seconds super fast etc. etc.) Highlight of the day: All of my DB Press sets are with 20kg's now, yay!Goal for DB shoulder Press, by the end of this 12 week routine: 25kg or 27.5kg dumbbells. Weight has stopped at 71kg, I may need to up my cals from 3600-3700 to 4000 cals and see how I go with that. Bf % estimate right now would have to be around 11%. I should probably upload some progress pics (before and after) at the half way mark of this routine, which will be in about a week or so. Sorry, no food pics today, I may post one later but that's it Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 18, 2011 Author Share Posted December 18, 2011 Im back, with pictures: Pre bed eats: The curry paste I use to spread onto the tofu: http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/377033_2918908930948_1207523818_33297062_1961827885_n.jpg A new peanut butter I am testing out tonight: http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/388386_2918908250931_1207523818_33297061_2059723066_n.jpg http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/401792_2918909450961_1207523818_33297063_1288395183_n.jpg http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/381690_2918909770969_1207523818_33297064_1877379010_n.jpg And here is the finished product: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/386495_2918910010975_1207523818_33297065_973286651_n.jpg I also had this (I had to fill in my macros for the day somehow : http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc7/384668_2918905930873_1207523818_33297057_193466951_n.jpg http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/378606_2918906570889_1207523818_33297058_536886833_n.jpg http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/406851_2918906850896_1207523818_33297059_1264663953_n.jpg http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/384066_2918907130903_1207523818_33297060_1677290110_n.jpg Still managed to hit 230 grams of prottein today which is fairly good imo. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 18, 2011 Share Posted December 18, 2011 Smooth peanut butter, get out! Just get out now hahahahahha!!! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 18, 2011 Author Share Posted December 18, 2011 Smooth peanut butter, get out! Just get out now hahahahahha!!! Hahaha, lol! If it makes you feel bettter I had crunchy last night and this morning. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 18, 2011 Share Posted December 18, 2011 Haha ok that just about balances it out!!! Have you ever tried making pizzas with tortilla bases? They work great & you can control the carb in take easier. I have a tofu recipe where you add herbs & this becomes the topping along with any veggies (I remember you saying your unable to get replacement cheese) Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 18, 2011 Share Posted December 18, 2011 Ps not sure vindaloo is wise if your bulking haha Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 18, 2011 Author Share Posted December 18, 2011 (edited) Haha ok that just about balances it out!!! Have you ever tried making pizzas with tortilla bases? They work great & you can control the carb in take easier. I have a tofu recipe where you add herbs & this becomes the topping along with any veggies (I remember you saying your unable to get replacement cheese) Yeah, great idea. I also think i can handle the carb intake (I went back for a 3rd sandwich last night). Ohh and as for replacement cheese, yeah, I am still looking for one over here in Australia that doesn't have casein or whey in it. Edited December 18, 2011 by Nicholas_Weir Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 18, 2011 Author Share Posted December 18, 2011 Ps not sure vindaloo is wise if your bulking haha Haha, yeah lol. It's that hot that it will probably speed my metabolism up to the point of whithering away! Link to comment Share on other sites More sharing options...
vegansludge Posted December 19, 2011 Share Posted December 19, 2011 Haha ok that just about balances it out!!! Have you ever tried making pizzas with tortilla bases? They work great & you can control the carb in take easier. I have a tofu recipe where you add herbs & this becomes the topping along with any veggies (I remember you saying your unable to get replacement cheese) Yeah, great idea. I also think i can handle the carb intake (I went back for a 3rd sandwich last night). Ohh and as for replacement cheese, yeah, I am still looking for one over here in Australia that doesn't have casein or whey in it. Every thought about making your own cheese sauce with nutritional yeast, soy milk, and mustard? It's what I've been doing and, man, it's so tasty. Also, you inspired me to make PB sandwiches tonight because the IF spirit hit me today and I have 1,200 calories to crush before bed. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 19, 2011 Author Share Posted December 19, 2011 Haha ok that just about balances it out!!! Have you ever tried making pizzas with tortilla bases? They work great & you can control the carb in take easier. I have a tofu recipe where you add herbs & this becomes the topping along with any veggies (I remember you saying your unable to get replacement cheese) Yeah, great idea. I also think i can handle the carb intake (I went back for a 3rd sandwich last night). Ohh and as for replacement cheese, yeah, I am still looking for one over here in Australia that doesn't have casein or whey in it. Every thought about making your own cheese sauce with nutritional yeast, soy milk, and mustard? It's what I've been doing and, man, it's so tasty. Also, you inspired me to make PB sandwiches tonight because the IF spirit hit me today and I have 1,200 calories to crush before bed. Hahaha, awesome! Go for it, PB sandwiches are the bomb!!! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 19, 2011 Author Share Posted December 19, 2011 Today: Lower Body Hypertrophy Day Squats (Speed Work) 65-70% of normal 3-5 rep max 90kg x 3 (Whoops, I forgot I was doing speed squats. I lowered it to the suitable weight for the remaining sets).70kg x 370kg x 370kg x 370kg x 370kg x 3 (10kg improvement on last weeks speed squats; above) Hack Squats 130kg x 10 (10kg improvement)130kg x 10 140kg x 10 (10kg improvement) Leg Presses 100kg x 20 (5 rep improvement) (this weight has gotten way too easy!)140kg x 15 (20kg improvement) Leg Extensions 45kg x 1545kg x 1545kg x 15 Romanian Deadlifts 120kg x 8 (20kg improvement)120kg x 10 (2 rep improvement)120kg x 10 (20kg improvement and a 2 rep improvement also). Suprisingly, this set really burned. Leg Curls (Lying) 50kg x 15 60kg x 12 (5kg improvement) Leg Curls (Seated) 50kg x 20 (5kg improvement)55kg x 15 (5kg improvement) Standing Calf Raises 55kg x 12 (10kg improvement)55kg x 12 (2 rep improvement)55kg x 1060kg x 12 (15kg improvement) I can't grip any more than 2 30kg dumbbells (60kg) so I will definately have to get some straps. Leg Press Calf Raises 100kg x 15 (on smith machine)100kg x 15 (on smith machine)110kg x 20 (I got a really good burn in the inner calves) I am pleased with today's workout. As you can see, the first 2 sets of my leg press calf raises weren't actually on the leg press as it was occupied, and he was kind of a hog (was on the bloody machine for nearly half an hour!). The guy managed to only do 4 sets in that time too as he had like 5 minute rest intervals; he clearly had no idea on what he was doing. I felt sorry for him actually. I Will try to post some eats later on. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 20, 2011 Author Share Posted December 20, 2011 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 Incline Dumbbell Press 22.5kg's x 9 (1 rep improvement)25kg's x 8 (2.5kg improvement one each dumbbell; 5kg improvement overall)25kg's x 7 (1 rep short of the minimum of 8, I will have to get it next time) Hammer Strength Chest Press 45kg x 12 (5kg improvement)45kg x 15 (3 rep improvement)50kg x 13 (1 rep improvement) Incline Flys 45kg x 15 (5kg improvement)45kg x 15 Cambered Bar Preacher Curls 30kg x 8 (5kg improvement)30kg x 830kg x 12 (4 rep improvement) Dumbbell Concentration Curls 8kg's x 129kg's x 15 (3 rep improvement) Spider Curls bracing upper body against an incline bench 20kg x 15 (5kg improvement)20kg x 15 Seated Tricep Extension with cambered bar 20kg x 10 (2 rep improvement)20kg x 12 (2 rep improvement)20kg x 12 (4 rep improvement) Cable Pressdowns with a rope attachment 25kg x 20 (5 rep improvement)40kg x 12 Cable Kickbacks 7kg's x 20 (1kg improvement on each dumbbel; 2kg improvement overall)8kg's x 15 (1kg improvement on each dumbbel; 2kg improvement overall) Not a bad workout today! When I rocked up at the gym, one of the guys complimented me; he said that I had gained some size around the chest, shoulders and a bit in the arms, since last month (when he last saw me). It made me feel pretty good, this routine must be working alrght!I also made a new friend at the gym today (which is always nice!). I also came across a geat site today called: The Spartan Diet: http://thespartandiet.blogspot.com/ It is really interesting! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 20, 2011 Author Share Posted December 20, 2011 A couple of small eats: http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/374265_2931841694259_1207523818_33304624_1399702081_n.jpg Sanitarium Veggie mince with gravy (BBQ sauce over it too), some cabbage, and somecarrots with balsamic vinegar over them. http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/399574_2931842494279_1207523818_33304626_905355862_n.jpg No carbs really in that second meal as I am about to probably eat 1/2 a loaf of bread. Link to comment Share on other sites More sharing options...
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