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Nicholas_Weir

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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)

     

    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)

  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:

     

    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)

  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:

     

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

  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:

     

    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!!!)
  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):

     

    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).

  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.

     

    Enjoy!

  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)

     

    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

  9. 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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