Nicholas_Weir

Thanks, really appreciate that, unfortunately this is the end of this log. It has been a wonderful experience while it lasted, I thank you and everyone else on this forum for being supportive and encouraging! May you all succeed in your endeavours!

I saw it just then

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)

Thanks Rob!

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.

Lol, thanks everyone!!!!! Fallen_Horse: Yeah, well I can major in Physics in this bachelor degree and it is one of the areas I am interested in the most. These are all of the majors that I can choose from after my 3 year bachelor: Majors Biochemistry (Applied Science) Biotechnology (Applied Science) Chemistry (Applied Science) Ecology (Applied Science) Environmental Science (Applied Science) Forensic Science (Applied Science) Geoscience (Applied Science) Microbiology (Applied Science) Physics (Applied Science)

Thanks! QUT!

I got accepted into uni for a bachelor of science!!!!

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

Nice work, the delts are definately getting rounder and I can see some separation in between the front and side delts! Traps appear to be getting longer as well.

Fruit, lean protein (usually limit fats here as they require your body to work harder on digesting it). Some meal ideas: Homemade Hummus and crackers jam on toast a couple of apples, bananas or any other fruit that you like. a protein shake A glass of low fat vanilla/chocolate soy milk

Just bought 5kg (11lbs of Soy protein isolate; half vanilla and half chocolate) and 1kg of micronized creatine monohydrate all for AU$106.97 (that is including the postage which was AU$9.00). Woohoo, can't wait til the creatine arrives

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!!!)

Nice Sosso! I will definately have to snap a few pics of my food when I prepare it in bulk again.

Hey, welcome VeganDamo! It's great to have another Aussie on board!

A routine I am doing: Layne Nortons P.H.A.T: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

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).

Vegan Proats: Make a protein shake using 40g of powder (vanilla soy protein isolate is best). Cook 100g (dry measured) of either rolled oats or rolled 5 grains in water until the texture is creamy. Stir in 1 tsp of cinnamon while in the pot, and then serve in a large bowl. slice a banana over the top then sprinkle tbsp's of golden flaxmeal over. Lastly pour the protein shake on top and drizzle with sugarfree syrup, agave syrup or 'real' maple syrup. Enjoy!

Hahaha, lol! You said what I was afraid to!

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

Great to hear you had a good day mate! Great numbers, and it's really good that you have notived some gains in your traps and shoulders (always one of the best muscle groups to make gains). By the way, what's a Juicy Lucy? I am really interested in finding out the recipe etc. Keep up the good work!

I think it's because he is recovering from an injury and wants to ease back into it.

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

Yeah, people have eaten bread for thousands of years. Proper bread (i.e. flour, water, a littlle salt and nothing else in the mix). Fruit is the best source of carbs,energy and protein for humans though, however grains come in second place.

Hahaha, totally! +2