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Nicholas' Journey to get PHAT!


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Yesterday:

 

Chest & Arms Hypertrophy Day:

 

 

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

 

20kg's x 3

20kg's x 5 (2 rep improvement)

20kg's x 5 (2 rep improvement)

20kg's x 5 (2 rep improvement)

20kg's x 5 (2 rep improvement)

20kg's x 5 (2 rep improvement)

 

Incline Dumbbell Press

 

22.5kg's x 8

25kg's x 9 (1 rep improvement)

25kg's x 8 [it shouldn't have been that hard, must have been because I under-ate that day]

 

 

Hammer Strength Chest Press

 

50kg x 13 (1 rep improvement)

50kg x 13 (1 rep improvement)

50kg x 13 (1 rep improvement)

 

Incline Cable Flys

 

45kg x 16 (1 rep improvement)

45kg x 15

 

Cambered Bar Preacher Curls

 

30kg x 10 (2 rep improvement)

30kg x 8

30kg x 10 (2 rep improvement)

 

Dumbbell Concentration Curls

 

9kg's x 12

10kg's x 12

 

Spider Curls bracing upper body against an incline bench

 

20kg x 15

20kg x 16 (1 rep improvement)

 

Seated Tricep Extension with cambered bar (Crap, I accidently did skull crushers instead)

 

20kg x 10 (2 rep improvement)

25kg x 8

25kg x 8

 

Cable Pressdowns with a rope attachment

 

40kg x 15 (3 rep improvement)

40kg x 12

 

Cable Kickbacks

 

8kg's x 15

9kg's x 15

 

 

Not a bad workout, it was sort of ruched so I didn't have long enough rest periods to go up in weight, as I got bailed up in a conversation.

 

 

 

Eats from Yesterday:

 

5 Grain Porridge with 'Vegan Voodoo'(Protein shake) poured over it, flaxmeal, cinnamon.

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc7/384131_3028984362765_1207523818_33363137_52178273_n.jpg

 

Tofu and Salad Wrap:

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/402777_3028985722799_1207523818_33363139_1564312418_n.jpg

 

Wholemeal (wholewheat) Penne pasta with a bolognese sauce (yes it is vegan).

 

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/388813_3028986402816_1207523818_33363140_700451013_n.jpg

The usual pre bed meal: 3 pb & j sandwiches made with natural PB and 100% fruit jam. I also had a toasted wholemeal English muffin with the same spreads (one half of the muffin didn't make it to the plate as I scoffed it down

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/397023_3028987162835_1207523818_33363142_485281905_n.jpg

 

 

 

Today:

 

Rest Day

 

Eats so far for today:

 

 

Breakfast: Weet-Bix topped with Vegan Voodoo (protein shake), flaxmeal and sugar free syrup

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/381711_3028987402841_1207523818_33363143_437445468_n.jpg

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I like all the food pics! Gives me some ideas. Interesting that you can't find any vegan cheese. I've found a couple of types down here, although I never really buy it. I don't think it's the good stuff that actually melts.

 

I just had a look at the website where you buy your soy protein. I'm paying wayyy too much for my rice protein! I guess it's good to support a local shop that stocks it, but they're charging more than double what you pay online. How long did delivery take?

 

What's in the protein sludge and the protein pudding?

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Thanks! Yeah, the only one I can find has casein added in it (sucks)

 

Yeah, I used think the same way: support my local store, but then I just got fed up with getting ripped off (it happens with everything over here in Australia as you would know (i.e. clothing, food etc) compared to the states and what not. It wasn't hard for me to decide to buy off the net as I was paying $80 for 1kg of sunwarrior, whereas I pay that forr about 5kg of vanilla soy protein isolate now!

 

Protein sludge is just flaxmeal, protein powder, soy or almond milk and cinnamon.

 

The protein pudding is just: 1 cup of 'soy milky lite' soy milk, 1 cup water water, 1 banana, 1/2 cup of rolled barley or rolled oats, 40g protein powder, 1/2 tsp cinnamon, 1/2 tsp cocoa powder all blended in a food processer for about 4 minutes straight.

 

Banana works best, but I am sure you could use a few medjool dates instead to mix it up. If you like it warm, just zap it in the microwave for a minute or two.

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Epic foods are epic as always! Love it.

 

How do you feel about leg extensions in general? I saw you dropped weight on them and, to be honest, I never do them. Something about them always feels wrong to me - they're the one thing lower-body wise that always tear my knees up.

 

Even though you were rushed on arms day - way to still get the numbers to go up!

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Epic foods are epic as always! Love it.

 

How do you feel about leg extensions in general? I saw you dropped weight on them and, to be honest, I never do them. Something about them always feels wrong to me - they're the one thing lower-body wise that always tear my knees up.

 

Even though you were rushed on arms day - way to still get the numbers to go up!

 

 

 

Yeah, uh leg extensions are a funny one for me, it depends on how much walking etc I do the day before the workout.

 

I totally agree with you about how they feel like they are tearing your legs up (however I do them but don't worry too much about the weight as they are more of a shaping exercise for the "teardrop" in your quads rather than an overall mass builder exercise)

 

Thanks by the way!

 

I will update my journal again with my upper body power day workout (from today) soon.

 

Sadly though, there won't be any pics of my eats for about a day (as my battery is flat and I left the charger over at my other house).

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Today, 5th January:

 

 

Upper Body Power Day

 

 

Bent Over/Pendlay Rows (dropped weight back intentionally because I wanted to improve my form)

 

65kg x 4

65kg x 5

70kg x 3

 

Pulldowns:

 

60kg x 8 (dropped weight back 5kg because I wanted to do 8 reps and not 6)

65kg x 6 (10kg improvement) I did a set of 55kg x 4 straight after the 65kg set, no rest.

 

Rack Chins

 

BW x 6

BW x 6

 

Flat Dumbbell Presses

 

30kg's x 4 (now that I look back I had it in me to do 5 reps but I am just a f*cking idiot)

30kg's x 5 (1 rep improvement)

30kg's x 5 (2 rep improvement, also a dramatic improvement in form from last week)

 

Weighted Dips/Dips

 

BW + 10kg x 7

BW + 10kg x 7

 

Seated Dumbbell Shoulder Press

 

20kg's x 10

22.5kg's x 8 (2.5kg improvement on each dumbbell; 5kg improvement overall) [spotted only to get them up]

22.5kg's x 8 (2.5kg improvement on each dumbbell; 5kg improvement overall. 1 rep improvement as well) [spotted only to get them up]

 

Cambered Bar Curls

 

30kg x 9

40kg x 1 FAIL! So I dropped it back to 30kg x 6

30kg x 8

 

Skull Crushers

 

20kg x 8

20kg x 10

25kg x 7 (1 rep improvement) [spotted on last 2 reps]

 

Not a bad workout. It was funny, today I saw a curl monkey in the gym he just trained biceps, and you could tell he didn't tran anyhing else (he looked like a dred up leaf). tried so hard not to laugh, as hewas huffing and puffing while having bad form at the same time. He wasn't even using his biceps; instead, he wasswinging with his shoulders while his elbows were bent. It looked like he waas trying to thrust something. It made my day!

 

Sorry, no food photos as I already established why in the above message; my camera battery is dead.

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Today:

 

Lower Body Power Day

 

 

Squats

 

80kg x 5

90kg x 5

90kg x 5

 

Hack Squats

 

140kg x 10 (30kg improvement)

160kg x 10 (10kg improvement, 4 rep improvement a well) (I am so happy! My goal by the end of this program is to be doing 190-200kg on the hack squat.

 

Leg Extensions

 

65kg x 7 (5kg improvement)

65kg x 9 (2 rep improvement)

 

Stiff Legged Deadlifts

 

120kg x 6

140kg x 5 (20kg improvement) (one of the best lifts of the day)

130kg x 6 (10kg improvemment)

 

Leg Curls

 

70kg x 10 (10kg improvemnt)

75kg x 10 (5kg improvement, 2 rep improvement as well) [i stacked it, Woohoo! It wasn't too hard either which was a suprise]

 

Standing Calf Raises

 

70kg x 8

75kg x 8 (5kg improvement, 1 rep imprrovement as well)

75kg x 6 (5kg improvement) I actually did ten reps in total, however it took some time to get the balance to do 6 consecutive reps.

 

Leg Press Calf Raises

 

170kg x 6 (10kg improvement)

180kg x 8 (10kg imprvement) so close to 200kg(440lbs) now!

 

Workout songs:

 

http://www.youtube.com/watch?v=wmjVsBqw4Qk

 

 

 

(Best song out of all the workout songs posted so far. Pink Floyd 4 ever)

 

 

 

 

Thoughts:

 

I am thinking of purchasing some 'tri malate creatine' (as you don't get the water retention) and some beta alanine with my next order of Soy Protein in the next couple of days, but first I would like to hear your opinions and expriences with either of, or both of these products menioned.

I should also mention that I will start taking food pics again as of tomorrow (Saturday) seeing as I just recharged my camea batery up!

 

Overall I was extremely happy with my progress today (it's always good to see the numbers go up).

 

Tomorrow is a rest day. Stay tuned...

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Four of the eight meals I had today (well yesterday).

Breakfast; Porridge with a vanilla protein shake, flaxseed etc:

 

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/375389_3052901840687_1207523818_33373543_2030838166_n.jpg

 

Tofu, brown rice, broccoli and zucchini with some barbecue sauce:

 

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/386521_3052903320724_1207523818_33373545_1583931059_n.jpg

 

Yes, a second bowl of porridge (exactly the same as breakfast):

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/403324_3052903680733_1207523818_33373546_1210434774_n.jpg

 

Pre bed meal; 4 peanut butter, syrup and jam sandwiches and 130 grams of baked tofu (I ate this in bed and it worked out to be 1492 cals: 75g protein, 61g of fat and 146g of carbs, plus 20g of fibre):

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/378885_3052904320749_1207523818_33373547_622309362_n.jpg

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Todays workout:

 

Back & Shoulders Hypertrophy Day

 

 

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

 

50kg x 5

50kg x 5 (2 rep improvement)

50kg x 5

50kg x 5

50kg x 5

50kg x 5 (2 rep improvement)

 

Rack Chins

 

BW x 8

BW x 8

BW x 8

 

Seated Cable Rows

 

55kg x 11 (2 rep improvement)

60kg x 10 (1 rep improvement)

60kg x 11 (1 rep improvement)

 

Dumbbell Rows with body against an incline bench

 

20kg's x 15 (3 rep improvement)

20kg's x 15

 

Close Grip Pulldowns

 

50kg x 15

50kg x 17 (1 rep improvement) I should have pushed it to 20 reps on this set.

 

Seated Dumbbell Presses

 

20kg's x 8

22.5kg's x 9 (2.5kg improvement on each dumbbell; 5kg improvement overall)

22.5kg's x 8 (2.5kg improvement on each dumbbell; 5kg improvement overall)

 

I was spotted to get the 22.5kg dumbbells up half way then I was fine. He thinks I could pump out 25kg dumbbells for 6 or so reps so I will attempt them in the next Upper Body Power Day.

 

Rear Delt Flys

 

35kg x 12 (5kg improvement) This set was way too easy!

40kg x 15 (3 rep improvement) I am hyperextending my arms too much; therefore I will need to go up to 45kg or even 50kg next week.

 

Side Lateral Raises w/Dumbbells or Cables

 

6kg's x 12

7kg's x 13 (1 rep improvement)

7kg's x 13 (1 rep improvement)

 

Reflection:

 

Today was an awesome Back and Shoulders Hypertrophy workout as usual. Since I replaced upright rows with rear delt flys that little pinch inside my rotator cuff has gone away, Yay!

 

Tonight is make or break (I need to order more protein powder and have a question: should I get micronized creatine monohydrate withh it or pay a little more to get the tri creaatine malate?

 

I am also thinking of buying some beta alanine to stack it with the creatine, so you are welcome to leave your opinions below

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A couple of my many Eats:

 

I don't know what's wrong, I must have proats fever or something, I can't get enough of em, 2 bowls of Proats:

 

Bowl 1 (the sandy looking stuff you see on top is just golden flaxmeal):

 

http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc7/399947_3059364802257_1207523818_33376980_1637986968_n.jpg

 

Bowl 2:

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/398590_3059366082289_1207523818_33376982_1261978206_n.jpg

 

Tofu strips with barbecue sauce, 1.5 cups of homemade chilli beans & 1.5-2 cups of broccoli and 1 zucchini:

 

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/406593_3059366722305_1207523818_33376983_1580502405_n.jpg

 

(this last meal looks super tiny in this photo, it's really weird).

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Today (9th January, time right now is 5:20pm)

 

 

Lower Body Hypertrophy Day

 

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

 

70kg x 5 (2 rep improvement)

70kg x 5

70kg x 5 (1 rep improvement)

70kg x 5 (2 rep improvement)

70kg x 5 (1 rep improvement)

70kg x 5

 

Hack Squats

 

140kg x 10 (2 rep improvement)

150kg x 12 (10kg improvement, 4 rep improcement as well)

150kg x 12 (10kg improvement, 2 rep improvement as well)

 

Leg Presses

 

150kg x 15 (10kg improvement, 3 rep improvement as well)

160kg x 15 (10kg improvement)

 

Leg Extensions

 

45kg x 15

45kg x 15

45kg x 15 (back up from lowering it last week)

 

Romanian Deadlifts

 

120kg x 10 (2 rep improvement)

120kg x 12 (4 rep improvement)

120kg x 12

 

Leg Curls (Lying)

 

65kg x 12 (5kg improvement)

65kg x 13 (1 rep improvement)

 

Leg Curls (Seated)

 

65kg x 16 (1 rep improvement)

60kg x 20 (4 rep improvement)

 

Standing Calf Raises

 

65kg x 10 (5kg improvement)

65kg x 10 (5kg improvement)

65kg x 11 (5kg improvement, 1 rep improvement as well)

65kg x 12 (5kg improvement, 2 rep improvement as well)

 

Leg Press Calf Raises

 

130kg x 15

140kg x 15

140kg x 15 (This set burnt like hell on the final 2 reps!)

 

 

Additional Work:

 

Abs:

 

Cable Crunches (Arnold Schwarzenegger's style, oh yeeaah!!!):

 

Cable crunches

 

25kg x 20

40kg x 20

50kg x 20

55kg x 20

 

Abs Roller

 

BW x 12 (I had never done these before as they looked too easy, I thought I should test my assumption. Let me tell you: THESE ARE NOT EASY!!!)

 

Side Sways

 

20kg plate x 15 (each side)

20kg plate x 15 (each side)

 

 

 

 

Reflection:

 

This was the first legs hypertrophy day I actually didn't loathe, as a matter of fact, I could go as far to say that it was enjoyable, especially since I threw in some light ab work after.

 

 

Workout songs today:

 

 

 

(Yes I kid you not, I listened to this while working legs today; don't judge me!!!) Edited by Nicholas_Weir
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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

 

(I dropped the reps back to 3, because I realised that that is whaat the routine outlines).

 

Incline Dumbbell Press

 

22.5kg's x 8

25kg's x 8

25kg's x 8

 

Hammer Strength Chest Press

 

50kg x 13

50kg x 13

50kg x 14 (1 rep improvement)

 

Incline Cable Flys

 

45kg x 16

45kg x 18 (3 rep improvement)

 

Cambered Bar Preacher Curls

 

30kg x 12 (2 rep improvement)

30kg x 12 (4 rep improvement)

30kg x 12 (2 rep improvement)

 

Dumbbell Concentration Curls

 

9kg's x 13 (1 rep improvement)

10kg's x 12

 

Spider Curls bracing upper body against an incline bench

 

20kg x 16 (1 rep improvement)

20kg x 16

 

Skull Crushers (No spotter this time at 25kg, woohoo!)

 

25kg x 8 (5kg improvement)

25kg x 8

25kg x 8

 

Cable Pressdowns with a rope attachment

 

40kg x 15

40kg x 12

 

Cable Kickbacks

 

8kg's x 16 (1 rep improvement)

9kg's x 15

 

 

Reflection on Workout:

Today (well, tonight) wasn't that bad, I improved so that is the main thing. I should make note that I am very proud about my skullcrushers (upping the weight on the first set and having no spotter).

 

 

Inspirational pic of the day:

 

http://chadwaterbury.com/wp-content/uploads/2010/10/blog-arnold-cable-crossover.jpg

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Tell me how the micronized creatine works out for you. I have been using creatine ethyl ester, which I suppose is like the malate, where you are not suppose to get tummy bloat. Yesterday was the first day I had tummy bloat - but I drank a liter of water and it went way down about an hour later. I just kept rubbing my Buddha belly during my workout! I think I did not drink enough water yesterday anyways, so it was my fault. I did not have any trouble till then. A personal trainer in the gym said she uses Con-Cret creatine (http://www.con-cret.com/Products.asp) which seems like it is micronized creatine, and has never had any bloating either.

 

I like using it as a tool to help me repair and give me a little ompf! in my training (I take a little scoop (1/4 teaspoon scoop - so cute and little!) before working out, and right after working out in my protein shake). I do not take it on my rest days.

 

The ompf is not like caffeine though, which is more like a ompf! in the head department, while the body can sometimes stand around and jitter. It is like the head shrills out "OK lets lift this insane amount of weight", while the body says "I don't think so!" and as the head and body fight over it, you end up hurting yourself.

 

This is more like a head tease, in which the head says seductively "Sure, you might be able to handle this insane weight. Why don't you just try it. . . ?" and the body answers back "Hey, I'm game if you are", and you get the first one rep up and the head and body in unison says "Oh yeah, I can do this!". At least, this is what I have experienced when I use the creatine (versus Green Tea - to me this is high caffeine - I don't do coffee or Red Bull).

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Okay, will do!

 

 

Yeah, I was going to get Ethel Ester or Tri/Di Malate, but Layne Norton said that I am better off to get a cheap micronized creatine monohydrate as these days he said that supplement companies think they can get away with making these new forms of creatine by binding them with other stuff, when they work no better than the origional.

 

Plus Creatine monohydrate (micronized mono as well) has the most science and bodybuilders backing it on its effectiveness and how it doesn't bloat them.

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Today:

 

I didn't get to sleep last night therefore today was pretty shocking (workout wise).

 

Upper Body Power Day

 

Bent Over/Pendlay Rows

 

65kg x 5

70kg x 4 (5kg improvement)

70kg x 5 (2 rep improvement)

 

Pulldowns

 

60kg x 8

60kg x 6

 

Rack Chins

 

BW x 6

BW x 6

 

Flat Dumbbell Presses (this was horrible, I couldn't get the 30kg dumbbells up by myself today)

 

30kg's x 4

30kg x 5

30kg x 3

 

Weighted Dips/Dips

 

BW +10kg x 7

BW +10kg x 6

 

Seated Dumbbell Shoulder Press

 

20kg's x 8

22.5kg's x 8

22.5kg's x 7

 

Cambered Bar Curls (I redeemed my dignity and self-worth from here on in todays workout)

 

30kg x 9

30kg x 7 (1 rep improvement)

30kg x 8

 

Skull Crushers

 

20kg x 8

25kg x 6 (5g improvement)

25kg x 8 (1 rep improvement)

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Hey, I got my rice protein from Fit Bits. I ordered it on the weekend, they sent it yesterday and I got it this morning. It's just the same unflavoured rice protein I've had before, but much cheaper. I think I'll order from there all the time now.

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I didn't get to sleep last night therefore today was pretty shocking (workout wise).

Flat Dumbbell Presses (this was horrible, I couldn't get the 30kg dumbbells up by myself today)

Cambered Bar Curls (I redeemed my dignity and self-worth from here on in todays workout)

 

I like how you made note of your mental status during your session but, more than anything, I like how you pushed yourself even when circumstances weren't optimum to end up leaving the work-out satisfied. Definitely shows your dedication and perseverance. Keep it up, mate, we all have days that aren't ideal but when you push yourself like you did this last round, that's where your strength shows.

 

Also nice to read the discussion about creatine in your log - I'm still on the fence about using it, mostly because my funds are already pretty stretched with buying protein powder, Green Foods, and vitamins but it's definitely helping me figure out what I need to be doing.

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