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Posts posted by Nicholas_Weir

  1. 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)




    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)

  2. 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.

  3. 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:




    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)

  4. 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:



  5. 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:




    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)







    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!!!)
  6. 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):




    Bowl 2:




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




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

  7. 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.



  8. 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)




    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

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

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




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




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




    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):



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