vegansludge Posted December 20, 2011 Share Posted December 20, 2011 Solid lifts! How'd the loaf of bread treat you? Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 21, 2011 Author Share Posted December 21, 2011 Thank's, Yeah, it didn't treat me too bad (I am sort of wheat intolerent, but I just suck it up when I don't have rye bread in the house). Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 21, 2011 Author Share Posted December 21, 2011 Today: REST Dinner, A big plate of bolognese and pasta (looks a lot smaller than it actually was for some odd reason): http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/404252_2938044169317_1207523818_33307120_1057507708_n.jpg The meal above has: 780 cals, 65g protein, 15g fat, 93g of carbs (15g of which are fibre). I think they are pretty solid macros! Despite the pasta, I am still having some sandwiches tonight, my siginature pretty much says why... Link to comment Share on other sites More sharing options...
vegansludge Posted December 22, 2011 Share Posted December 22, 2011 Thank's, Yeah, it didn't treat me too bad (I am sort of wheat intolerent, but I just suck it up when I don't have rye bread in the house). I can sympathize. I've never been tested for it but I'm pretty sure I have a slight-to-mild gluten intolerance but I just deal with it. That pasta looks fucking great; I can't wait for a rest day. I'm pushing through my split in four-straight days because Friday, Saturday, and Sunday are going to be "rest," i.e. epic eats without lifting, days. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 22, 2011 Author Share Posted December 22, 2011 Thank's, Yeah, it didn't treat me too bad (I am sort of wheat intolerent, but I just suck it up when I don't have rye bread in the house). I can sympathize. I've never been tested for it but I'm pretty sure I have a slight-to-mild gluten intolerance but I just deal with it. That pasta looks fucking great; I can't wait for a rest day. I'm pushing through my split in four-straight days because Friday, Saturday, and Sunday are going to be "rest," i.e. epic eats without lifting, days. Thank you! Yeah, I should've did the same thing (planned to train with no rests and then rest on Christmas). However I am going to just go to the gym on Christmas in the morning or evening. Here is todays workout: Thursday 22nd December: Upper Body Power Day Bent Over/Pendlay Rows 65kg x 370kg x 3 (5kg improvement)75kg x 4 (5kg improvement) Pulldowns 55kg x 6 65kg x 7 (5kg improvement) Rack Chins BW x 6BW x 6 Flat Dumbbell Presses 27.5kg's x 5 (1 rep improvement)30kg's x 3 (2.5kg improvement on each dumbbell; 5kg overall)30kg's x 4 (2.5kg improvement on each dumbbell; 5kg overall) Weighted Dips BW + 5kg x 6 (5kg improvement)BW + 10kg x 7 (10kg improvement) Seated Dumbbell Shoulder Press20kg's x 8 (2 rep improvement)20kg's x 6 (2.5kg improvement on each dumbbell; 5kg overall)20kg's x 6 (2.5kg improvement on each dumbbell; 5kg overall) Cambered Bar Curls 30kg x 630kg x 6 (I attempted a set with 40kg, but only got 3 reps; FAIL!)30kg x 6 (I attempted a set AGAIN with 40kg, but only got 3 reps AGAIN; EPIC FAIL AGAIN!)Skull Crushers 20kg x 625kg x 625kg x 5 (5kg improvement, however I didn't make it to 6 reps. I will have to next week!) Not too bad, was disappointed with the Skull crushers and also that I couldn't go up to 40kg's on the EZ Bar (bicep) curls. Link to comment Share on other sites More sharing options...
Gaia Posted December 22, 2011 Share Posted December 22, 2011 Cambered Bar Curls 30kg x 630kg x 6 (I attempted a set with 40kg, but only got 3 reps; FAIL!)30kg x 6 (I attempted a set AGAIN with 40kg, but only got 3 reps AGAIN; EPIC FAIL AGAIN!)It is not an EPIC FAIL! Especially if you tried to do it twice! 3 reps is still 3 more than a 1 rep max! As long as you are pushing the heavy weight, even a 1 rep max, it is never a fail (let alone an EPIC one in capital letters). Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 23, 2011 Author Share Posted December 23, 2011 Cambered Bar Curls 30kg x 630kg x 6 (I attempted a set with 40kg, but only got 3 reps; FAIL!)30kg x 6 (I attempted a set AGAIN with 40kg, but only got 3 reps AGAIN; EPIC FAIL AGAIN!)It is not an EPIC FAIL! Especially if you tried to do it twice! 3 reps is still 3 more than a 1 rep max! As long as you are pushing the heavy weight, even a 1 rep max, it is never a fail (let alone an EPIC one in capital letters). Yeah, I guess you're right. Thanks! Link to comment Share on other sites More sharing options...
vegansludge Posted December 23, 2011 Share Posted December 23, 2011 Cambered Bar Curls 30kg x 630kg x 6 (I attempted a set with 40kg, but only got 3 reps; FAIL!)30kg x 6 (I attempted a set AGAIN with 40kg, but only got 3 reps AGAIN; EPIC FAIL AGAIN!)It is not an EPIC FAIL! Especially if you tried to do it twice! 3 reps is still 3 more than a 1 rep max! As long as you are pushing the heavy weight, even a 1 rep max, it is never a fail (let alone an EPIC one in capital letters). Agreed. Not only does it sure determination, but those 2x3 sets are going to help you grow. I bet you get it on the next hypertrophy day. And as always, lifts are looking gooood. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 23, 2011 Author Share Posted December 23, 2011 Today: P.S. I have written the poundage next to the kilograms just this once. Lower Body Power Day Squats (176lbs) 80kg x 5(220lbs) 100kg x 3 (10kg improvement)(220lbs) 100kg x 3 (The last rep was so slow going up, I KID YOU NOT! Nevertheless I did make it). Hack Squats (242lbs) 110kg x 7 (264lbs) 120kg x 10 (4 rep improvement) Leg Extensions (132lbs) 60kg x 6(132lbs) 60kg x 8 Stiff Legged Deadlifts (264lbs) 120kg x 6 (20kg improvement)(264lbs) 120kg x 6 (20kg improvement)(264lbs) 120kg x 8 (1 rep improvement) Leg Curls (132lbs) 60kg x 8 (132lbs) 65kg x 8 This was the machine stacked BTW. (1 rep improvement) Standing Calf Raises (132lbs) 60kg x 6(143lbs) 65kg x 10 (5kg improvement; 2 rep improvement also)(154lbs) 70kg x 6 (10kg improvement) It was really hard to grip the 35kg dumbbells and also balance with them. Seated/Leg Press Calf Raises (308lbs) 140kg x 9 (3 rep improvement)(352lbs) 160kg x 8 (10kg improvement) I am pretty impressed with this set. Today was good, I managed to keep the whole workout just under an hour. Pretty pissed though as it was pissing down rain on the way to the gym and on the way back home. 'I walk to the gym!' Link to comment Share on other sites More sharing options...
vegansludge Posted December 24, 2011 Share Posted December 24, 2011 (154lbs) 70kg x 6 (10kg improvement) It was really hard to grip the 35kg dumbbells and also balance with them. Grip, with a doubt, is what slows my progress with shrugs and calf raises - I know I could be hitting 15 reps with my current weights but after about 8 reps, my grip is basically done - it sucks. Definitely need to work on that. However, your lifts are looking great, man. Sucks about the rain - I've considered biking back and forth to mine since it's a reasonable distance but the Cleveland weather doesn't make this easy at all. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 24, 2011 Author Share Posted December 24, 2011 (154lbs) 70kg x 6 (10kg improvement) It was really hard to grip the 35kg dumbbells and also balance with them. Grip, with a doubt, is what slows my progress with shrugs and calf raises - I know I could be hitting 15 reps with my current weights but after about 8 reps, my grip is basically done - it sucks. Definitely need to work on that. However, your lifts are looking great, man. Sucks about the rain - I've considered biking back and forth to mine since it's a reasonable distance but the Cleveland weather doesn't make this easy at all. Yeah. Thanks, I have been pushing to my limits in the gym on this new routine (P.H.A.T). You should look into some straps to help with your gripping (I know that I am). Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 24, 2011 Author Share Posted December 24, 2011 Will post some pics up of food (Am having christmas with family today on Christmas Eve, as my step dad is going to work on Christmas. Mum made me a Vegan Orange, Poppyseed and almond meal cake. Mmmmm! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 24, 2011 Author Share Posted December 24, 2011 Eats: 'Gluten Free' Orange, Poppyseed & Almond Meal Cake With Chocolate Banana Ice Cream (All homemade including the ice cream) As you can see, I hooked in before taking a pic: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/405589_2957629938949_1207523818_33315152_80210297_n.jpg Big Ass bowl of pudding: http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/405514_2957630898973_1207523818_33315153_2000581892_n.jpg I had 10 of these cookies with the pudding: http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/383665_2957631178980_1207523818_33315154_1611285726_n.jpg Sandwiches and toast with jam and pb: http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc7/391999_2957631578990_1207523818_33315155_94376538_n.jpg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 25, 2011 Author Share Posted December 25, 2011 Today, Christmas Workout: 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 9 (1 rep improvement)BW x 8 Seated Cable Rows 55kg x 12 (5kg improvement)55kg x 12 (2 rep improvement)60kg x 9 (1 rep improvement) Dumbbell Rows with body against an incline bench 20kg's x 1320kg's x 14 (1 rep improvement) Close Grip Pulldowns 45kg x 18 (3 rep improvement)50kg x 15 (5kg improvement) Seated Dumbbell Presses 20kg's x 11 (3 rep improvement)20kg's x 9 (1 rep improvement)20kg's x 9 (1 rep improvement) Upright Rows 25kg x 1230kg x 12 (5kg improvement) Side Lateral Raises w/Dumbbells 4kg's x 155kg's x 155kg's x 15 (1 rep improvement) Some Extra Stuff (seeing as it is Christmas): Rear delt fly machine 25kg x 1540kg x 8 Crunches 35kg x 20Side Sways 20kg x 12 (each side) Today was a great workout in my opinion. This is my faavourite workout of the whole PHAT Routine as I love training shoulders and back (they are my favourite muscle groups). I was really pumping with the dumbbell shoulder presses (they were much easier than last week). This workout made my day. I am realy proud of myself and am still aiming to be pressing 27.5kg dumbbells on dumbbell shoulder press by the end of this year! I hope everyone reading this had a Merry Christmas, I know I did. Link to comment Share on other sites More sharing options...
vegansludge Posted December 25, 2011 Share Posted December 25, 2011 Today was a great workout in my opinion. This is my faavourite workout of the whole PHAT Routine as I love training shoulders and back (they are my favourite muscle groups). I was really pumping with the dumbbell shoulder presses (they were much easier than last week). This workout made my day. I am realy proud of myself and am still aiming to be pressing 27.5kg dumbbells on dumbbell shoulder press by the end of this year! I hope everyone reading this had a Merry Christmas, I know I did. Such good energy! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 26, 2011 Author Share Posted December 26, 2011 Today was a great workout in my opinion. This is my faavourite workout of the whole PHAT Routine as I love training shoulders and back (they are my favourite muscle groups). I was really pumping with the dumbbell shoulder presses (they were much easier than last week). This workout made my day. I am realy proud of myself and am still aiming to be pressing 27.5kg dumbbells on dumbbell shoulder press by the end of this year! I hope everyone reading this had a Merry Christmas, I know I did. Such good energy! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 28, 2011 Author Share Posted December 28, 2011 Monday 26th December (Boxing Day): Lower Body Hypertrophy Day Squats (Speed Work) 65-70% of normal 3-5 rep max 70kg x 370kg x 370kg x 370kg x 370kg x 370kg x 3 Hack Squats 130kg x 10130kg x 10140kg x 12 (2 rep improvement) Leg Presses 140kg x 15 (40kg improvement)140kg x 20 (5 rep improvement) Leg Extensions 45kg x 12 45kg x 1245kg x 12 Romanian Deadlifts 120kg x 8120kg x 8120kg x 8 Leg Curls (Lying) 50kg x 1560kg x 12 Leg Curls (Seated) 55kg x 15 (5kg improvement)55kg x 16 (1 rep improvement) Standing Calf Raises 60kg x 8 (5kg improvement)60kg x 9 (5kg improvement)60kg x 8 (5kg improvement)60kg x 8 Leg Press Calf Raises 110kg x 15 (10kg improvement)120kg x 15 (20kg improvement)130kg x 15 (30kg improvement) A decent workout, not the best in my opinion; seeing as I dropped the reps back on a couplee of exercises (leg extensiona and deadlifts). Tuesday 27th December 2011: 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 825kg's x 825kg's x 10 [i really pushed hard for the last 2 reps] (3 rep improvement) Hammer Strength Chest Press 50kg x 12 (5kg improvement)50kg x 12 (5kg improvement)50kg x 12 [the last rep in this set was kind of whimpy] Incline Cable Flys 45kg x 15 45kg x 15 (really hard) Cambered Bar Preacher Curls 30kg x 830kg x 830kg x 8 Dumbbell Concentration Curls 9kg's x 12 (1kg improvement on each dumbbell, 2kg improvement overall)10kg's x 12 (1kg improvement on each dumbbell, 2kg improvement overall) Spider Curls bracing upper body against an incline bench 20kg x 1520kg x 15 Seated Tricep Extension with cambered bar 20kg x 820kg x 820kg x 8 Cable Pressdowns with a rope attachment 40kg x 12 (15kg improvement)40kg x 13 Cable Kickbacks 8kg's x 15 (1kg improvement on each dumbbell, 2kg improvement overall)9kg's x 15 (1kg improvement on each dumbbell, 2kg improvement overall) I had so much energy in this workout, it was almost unnatural, I sweear. Today: Wednesday 28th December 2011: REST Link to comment Share on other sites More sharing options...
robert Posted December 28, 2011 Share Posted December 28, 2011 You have been incredibly consistent over the past months. Love it! Great having you here on the forum too! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 28, 2011 Author Share Posted December 28, 2011 You have been incredibly consistent over the past months. Love it! Great having you here on the forum too! Thanks Rob, that just made my day! Link to comment Share on other sites More sharing options...
vegansludge Posted December 28, 2011 Share Posted December 28, 2011 Even on the day you dropped reps, you still made progress - Robert's right, you're one of the most consistent people on the boards. Plus, look at that 40kg and rep improvement on your leg press! Enjoy your rest day, mate. Definitely earned it. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 28, 2011 Author Share Posted December 28, 2011 Even on the day you dropped reps, you still made progress - Robert's right, you're one of the most consistent people on the boards. Plus, look at that 40kg and rep improvement on your leg press! Enjoy your rest day, mate. Definitely earned it. Cheers! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 29, 2011 Author Share Posted December 29, 2011 Today: Upper Body Power Day Bent Over Rows 65kg x 5 (2 rep improvement)70kg x 375kg x 4 Pulldowns 65kg x 6 (10kg iprovement)55kg x 10 Rack Chins BW x 7 (1 rep improvement)BW x 6 Flat Dumbbell Presses 30kg's x 4 (+2.5kg on each DB, +5kg improvement overall) 30kg's x 4 (1 rep improvement)30kg's x 3 (shitty form) Weighted Dips/Dips BW + 10kg x 6 (+5kg improvement)BW + 10kg x 6 Seated Dumbbell Shoulder Press 20kg's x 820kg's x 820kg's x 7 (1 rep improvement) Cambered Bar Curls 30kg x 10 (4 rep improvement)30kg x 10 (4 rep improvement)30kg x 10 (4 rep improvement) The last rep I had to swing a little so I probably shouldn't count it. Skull Crushers 20kg x 10 (4 rep improvement)25kg x 7 (1 rep improvement)25kg x 6 (1 rep improvement) Extra: Ab work: Side Bends/sways 20kg plate x 1220kg plate x 1210kg plate x 20 (these three sets were done for each side) Some eats from the paast 48 hours: Chana Dal and salad: http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/408102_2988710515944_1207523818_33334823_1244174004_n.jpg Vanilla Protein sludge on porridge: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc6/166992_2988710955955_1207523818_33334824_1943824485_n.jpg Steamed cabbage and zucchini with white balsamic vinegar and grilled tofu strips on the side drowned in capsicum salsa and barbecue sauce: http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/392076_2988711275963_1207523818_33334825_517865894_n.jpg Savoury TVP and green/brown lentils and veggies: http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc7/390459_2988711515969_1207523818_33334826_375306816_n.jpg 1 PB and J sandwich on 12 cereal loaf, and 2 on sourdough rye bread: http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/397880_2988711635972_1207523818_33334827_1300228025_n.jpg Believe it or not, his is a new hot cereal mix I got: http://www2.woolworthsonline.com.au/Content/ProductImages/big/334789.jpg Here is what it looks like after I have put a protein shake and goji berries over it: http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/378637_2988712315989_1207523818_33334829_1935358142_n.jpg Tomorrow is a legs day and as usual... http://i51.photobucket.com/albums/f385/awai-chan/my-body-is-ready_sayr-_0.gif Oh, before I forget to mention it, I got a Bodybugg for one of my Christmas presents, Still hasn't come yet, but it should be here soon! Can't wait to use it and see how much I really am burning. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 29, 2011 Author Share Posted December 29, 2011 My Pre Bed meal from last night (I decided to have 4 sandwiches this night) It is almost like a little leaning tower of PB and J's: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/381068_2993134866550_1207523818_33337335_713191198_n.jpg http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/394536_2993136146582_1207523818_33337338_1544328827_n.jpg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 29, 2011 Author Share Posted December 29, 2011 Here is a little hint: After you make your PB and J sandwiches, nuke them in the microwave for about 30 seconds, the peanut butter just melts in your mouth, seriouesly try it and tell me what you think guys! Link to comment Share on other sites More sharing options...
vegansludge Posted December 29, 2011 Share Posted December 29, 2011 Do you ever grill your PB&J? It takes it to a whole other level, mate. Link to comment Share on other sites More sharing options...
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