Nicholas_Weir

Today's Workout.

Wednesday 14th September 2011

Legs:

The version of my workout directly below is in kg:

Barbell Squats: 50.0x10, 50.0x12

Hack Squats: 50.0x11, 50.0x8

Front Squats: 50.0x10, 50.0x9

Stiff Legged Deadlifts: 50.0x12, 70.0x9, 75.0x9

Standing Calf Raises: 18.0x14, 18.0x10 (Note: Each dumbell weighed 18kg)

The version of my workout directly below is in lbs:

Barbell Squats: 110.0x10, 110.0x12

Hack Squats: 110.0x11, 110.0x8

Front Squats: 110.0x10, 110.0x9

Stiff Legged Deadlifts: 110.0x12, 154.0x9, 154.0x9

Standing Calf Raises: 40.0x14, 40.0x10 (Note: Each dumbell weighed 40.0lbs)

I know it isn't hat great a workout, but I was really busy and figured 'Hey any workout is btter than none'. In additon I wanted to take it easy as I have lacrosse training this Friday afternoon, from 3pm-5pm, then a game the following day (Saturday). So that gives me a full rest day for tomorrow, and I will start next weeks traning on either Sunday or Monday.

(I WANT YOUR OPINION ON WHETHER TO START MY ROUTNE AGAIN ON SUNDAY OR MONDAY!!!!)

Diet Update:

I haven't really been keeping track of my food intake in the past two days, however, I tried to get in some serious calories yesterday by eating a whole pizza for one meal (never going to attempt this again as i felt extremely sick and sluggish after. The only reason why I did it was because my friends dared me!). It turned out that there was about 1000 something cals in the pizza 45g protein and a whopping 1900mg of sodium (Yuk!). I got a gluten free base although that didn't seem to help in the end.

Great Weight gain progress!!!

Hey, Nicholas!

It looks good program to me. Actually, I think everybody is different, and should try different approaches, and find out for himself what is best for him. There is no split, program, or exercise that suits everyone. I found out, for example, bench press does nothing for me, and that I make biggest gains with dumbbell press, but then again there are some guys that say bench press is the best exercise...

As for nutrition: it is not rocket science, you dont have to count all that stuff. Just eat enough, and dont eat junk. For me, lots of carbs and almost no fat is best ratio.

Just be consistent and focused, that is what matters.

Thanks!

Nice log, good luck!

 

About hydration, staying super hydrated can increase your strength by up to 19%!

Wow, didn't know that! I guess you do learn something new every day, thanks!

Wow! You're a machine man!!!

Congrats Derek, 14lb gain in 1 month; that's impressive!

Go on, go for that 200lb bench mark, everybody on here knows you can do it!!!

My goal is to go from 149lbs at 6'2" to 165lbs. (Just started a training log as i saw how you and everybody else was doing one. I never thought that it would be as helpful as it is).

Today's Workout:

Monda 12th September 2011

The version of my workout directly below isin kg; there is a pounds version further down:

Chest and Tri's:

BB Flat Bench Press: 50.0x12, 50.0x12, 60.0x8, 65.0x3, 50.0x8

DB Incline Press: 18.0x13, 18.0x12, 18.0x10, 18.0x9 (Each Dumbbell Weighed 18kg, not the two combined)

Fly’s: (Incline): 12.0x 12, 12.0x 10 (Flat): 12.0x 12 (Each dumbbell weighed 12kg, not the two combined)

Dips (Bench): 0.0x20, 0.0x24, 0.0x12

Tricep Overhead Extensions: 18.0x14, 18.0x12 (Last Rep in 2nd set was a bit of a 'cheat' one)

Tricep Kickbacks: 12.0x10

Here's my workout in pounds now:

Chest and Tri's:

BB Flat Bench Press: 110.0x12, 110.0x12, 132.0x8, 143.0x3, 110.0x8

DB Incline Press: 40.0x13, 40.0x12, 40.0x10, 40.0x9 (Each Dumbbell Weighed 40lbs, not the two combined)

Fly’s: (Incline): 26.5x 12, 26.5x 10 (Flat): 26.5x 12 (Each dumbbell weighed 26.5lbs, not the two combined)

Dips (Bench): 0.0x20, 0.0x24, 0.0x12

Tricep Overhead Extensions: 40.0x14, 40.0x12 (The last Rep in second set was a bit of a 'cheat' rep)

Tricep Kickbacks: 26.5x10 (Each dumbbell weighed 26.5lbs, not the two combined)

I think that today was a pretty good workout!

P.S. Does anybody think that I should add weight to my dips?

Yeah i should really get my fluids back up!

I used to drink about 1.5 (Probably too much)

Tomorrow i will aim for 1 Gallon

Okay, I will try to give the lunges a go this week in my coming legs day!

Ab's on a shoulder day? Hmm, I might steal that idea from you! (Won't be til next week though, as I just did this weeks shoulder routine today).

I checked out your training journal; it looks really good!

I got that training journal thingy going too:

viewtopic.php?f=24&t=26321

Thanks for the info!

I just started my very own first training Journal, I would like to hear what you think of it:

viewtopic.php?f=24&t=26321

Today's Workout.

Sunday 11th September 2011

Shoulders:

(Weight is of each dumbbell not the combined weight of the two) All in pounds (lbs)

Dumbbell Shoulder Press: 30.8x10, 30.8x8, 30.8x14, 30.8x12

Arnold Press: 26.4x14, 26.4x12, 26.4x10, 26.4x10

Side Lateral Raise: 15.4x12, 15.4x10, 15.4x8, 15.4x6

Front Lateral Raise: 15.4x10, 15.4x10, 15.4x10, 11.0x14

Bent over Shoulder Raise: 11.0x20, 11.0x12, 11.0x14, 11.0x12

From this workout i just realized that I have pretty weak shoulders, will have to work harder on them! (I Never thought that documenting my workouts would be this helpful!)

(I don't have any protein powders at the moment but will be buying some sun warrior really soon!)

ANY SUGGESTIONS FOR LUNCH (PWO)?????

I decided to write my workout in pounds as well as kilo's so you imperial guys and girls can read it easier:

Yesterday:

Saturday 10th September 2011: Back and Bi's

• Pull-ups’ 0.0x10, 0.0x9, 0.0x7

• Deadlifts 110.0x12, 132.0x8, 132.0x10, 176.0x12

• Bent over Barbell Row 88.0x12, 88.0x10, 88.0x8

• One Arm DB Row 33.0x12, 39.6x10, 39.6x8, 39.6x6 (Each Arm)

• Cable Row 88.0x32, 88.0x12, 88.0x10 (No swinging was used)

• EZ Bar Bicep curl 44.0x12, 44.0x10, 44.0x9, 44.0x10 (First and last set were close grip, two middle were normal grip)

• DB Bicep Curl 22.0x12, 26.4x9, 26.4x10, 26.4x10, 11.0x20

(There we go, all in imperial measurements (lbs) too!) =D

Okay so after a bit of advice from jungleinthefrunk i have fixed my 4 day split around. Here is my FIRST EVER training log.

Please be aware that the weight might not be that high, as this was my first workout in 4 months.

Note: it will be entered like Derek's as i think he has a good setup; (Name of exercise, Weight x Reps x Sets)

Weights are in kg as I'm from australia

Saturday 10th September 2011: Back and Bi's

• Pull-ups’ 0.0x10, 0.0x9, 0.0x7

• Deadlifts 50.0x12, 60.0x8, 60.0x10, 80.0x12

• Bent over Barbell Row 40.0x12, 40.0x10, 40.0x8

• One Arm DB Row 15.0x12, 18.0x10, 18.0x8, 18.0x6 (Each Arm)

• Cable Row 40.0x32, 40.0x12, 40.0x10 (No swinging was used)

• EZ Bar Bicep curl 20.0x12, 20.0x10, 20.0x9, 20.0x10 (First and last set were close grip, two middle were normal grip)

• DB Bicep Curl 10.0x12, 12.0x9, 12.0x10, 12.0x10, 5.0x20

My food Intake for that day looked like this:

Upon rising: 1 cup green tea: 0 cal

Breakfast:

100g oats: 380 cal, 13g pro, 60g carbs (10g fibre), 9g fat

1 cup Soy Milky lite: 95 cal, 7.5g pro, 7.5g carbs (less than 1g fibre), 3.7g fat

1 pear (chopped): 96 cal, 1g protein, 25g carbs (5g fibre), 0g fat

1tsp Cinnamon Nil

1 Coffee Nil

16 oz water

Meal Totals: 571 cal, 21.5g pro, 92.5g carbs (15g fibre), 12.7g fat

Lunch:

4 slices of multigrain wholemeal bread 270 cal, 14g pro, 40g carbs (6g fibre), 6g fat

1 serve nut loaf 173 cal, 20.7g pro, 3.4g carbs (2g fibre), 8g fat

1tblsp Peanut butter 126cal, 4.1g pro, 3.1g carbs (less than 1g fibre), 10.6g fat

Lettuce leaves Nil

4 slices cucumber Nil

20 oz water

Meal Totals: 569 cal, 38.8g pro, 46.5g carbs (8g fibre), 24.6g fat

Dinner:

Soy beans (1 can) 366 cal, 30g pro, 28g carbs (10g fibre), 16g fat

1 cup broccoli 31g cal, 3g pro, 6g carbs (2g fibre), 0g fat

1 carrot 30 cal, 1g pro, 7g carbs (2g fibre), 0g fat

1 zucchini 20 cal, 2g pro, 4g carbs (2g fibre), 0g fat

Green beans 20 cal, 2g protein, 4g carbs (2g fibre), 0g fat

1 tsp Garlic & 1tsp ginger Nil

20 oz water

Meal totals: 467 cal, 36g pro, 49g carbs (18g fibre), 16g fat

Before Bed:

1tblsp Peanut butter 126cal, 4.1g pro, 3.1g carbs (less than 1g fibre), 10.6g fat

2 slices of multigrain wholemeal bread 135 cal, 7g pro, 20g carbs (3g fibre), 3g fat

1 serve nut loaf 173 cal, 20.7g pro, 3.4g carbs (2g fibre), 8g fat

Meal totals: 434 cal, 31.8g pro, 26.5g carbs (5g fibre), 21.6g fat

Daily totals: 2041 cal, 128.1g pro, 214.5g carbs (46g fibre), 74.9g fat

(I know not a lot of food, i wll add more carbs and proettin over the coming days!)

Im glad to hear that!

Yeah they are in order, whoops! I wil put the compounds at the beginning of each routine; thaks for pointing that out! =D

Okay I will start my training log on the forum today! (I will enter in my workout from yesterday!)

Sweet, a 5 day split, how's that going for you? I was tied between a 5 or a 4 day split but as I am a bit pressed for time I went for a 4 day.

Wow 10 pounds, impressive!

I will be sure to post my daily meals on my traning log as I go as well.

I'm an meso/ecto so I find it pretty hard to gain muscle and found it even harder to maintain it whe I wasn't training. (Muscle memory should help me out though =D)

Thank's for the reply, it was greatly appreciated, I will be sure to keep an eye on your progress over the next few months!

Whoops, i forgot bent over barbell rows, better put those in! As for lunges, I just can't stand them; they irritate me so much, so i might just add in 2 sets of front squats or something in their place. Whoops, I thought I had Arnold Press and shrugs; better slip those in too! (Gosh I'm shocking with memory, how could i forget Arnold Press, it' my favourite shoulder exercise).

As for the rep range, their just bench marks for me, I will normally push for 1-5 more reps.

Thanks again, I will go make my Training/Eating log now!

Wow! What's your diet like? Approximate macros; I would love to see, it would be greatly appreciiated!

Also, do you do a split workoout or a full body workout?

So does this seem like a good workout for bulking?

Hey everybody.

Finally, the hard yards of year twelve are through for me and I can now ease back into actually doing weights.

I made a 4 day split as I didn't quite like the full body I used to do. I have never done a split before and would like to know if you guys have had any BULKING success on them.

I would love to hear your opinion on my new routine:

Monday: Back/Biceps

• EZ Bar Bicep curl 12, 10, 9, 10

• DB Bicep Curl 12, 9, 10, 10

• Pull-ups’ 10, 9, 7

• One Arm DB Row 10, 8, 6 (Each Arm)

• Cable Row 10, 12, 10

• Deadlifts 12, 12, 10, 8

Tuesday: Legs

• Barbell Squats 12, 10, 8

• Leg Extensions 10, 10, 8, 10

• Leg Curls 12, 12, 8, 8

• Calf Raises 14, 12, 10, 12

Wednesday: Off

Thursday: Shoulders/Abs

• Military DB Press 12, 10, 8, 10

• Bent Over DB Fly’s 10, 10, 10, 8, 4

• DB Shoulder Raises 12, 10, 8, 4, 4

• Weighted Crunches (10kg/22lbs) 30, 20, 10

• Oblique Side Bends (16kg/35lbs Each hand) 24, 14, 8

• Lying Leg Raises 60-100

Friday: Chest/Triceps

• Flat BB Bench Press 12, 10, 9

• Incline DB Bench Press 10, 12, 10

• Bench Dips 10, 12, 12, 8

• Tricep Extensions 10, 8, 8, 12

• Close Grip Bench Press 12, 8, 8, 6

Saturday: Rest (mabye a 30 min walk)

Sunday: Rest (mabye a 30 min walk)

I am now 6' 2 1/2" tall and my goal is to go from 149 pounds (68kg) to 200 pounds (90kg).

Also while i am here I am wondering, do you guys think i should make a training log on here?

Thanks a million guy's!!!

Nick.

Excellent definition in the lats there Vege!

Wow!

I was just looking at the first page of your powerlifting log and now this page and wow, you have gotten way stronger man!

From squatting 22.5 kg to now squating 130kg!!!!

Nice work!

Yeah you're probably right Goob.

Well, for studies, I have made up a weekly planner, which allows me 26 hours off sudy a week, and 15 hours of free time per week. I have taken into account all necessary time consuming things such as school hours, getting to and from school etc.

I just hope that i don't go overboard with studying, but then again I do some pretty hard subjects like: Physics, Math B (the hard math), I.T etc.

I will just focus on my studies, however my 17th birthday is coming up soon: 15th May (this sunday) so mabye she will let me train since that is a special occasion for me.

Thanks.

i was training quite a lot a few weeks back (5 days a week, 1 hour each session), but in the past week I toned it down (because i realized that i was getting a bit obsessive) to 3 days a week (4 max) and they were about 1 hour long each. But just as I had started to tone it down, i get banned until next term.

Yeah getting fat will be hard work for me, but i am really worried about losing muscle. Will pullups, pushups etc prevent muscle loss? Mum said that i am allowed to do weights at school (i don't see what the difference is), but the school gym is never really opened. So i guess its back to bodyweight exercises.

I appreciate all of the feedback i am getting!

Ok i will try to talk to her.

[Eat craploads during your 3 meals and find full body workouts you can do at home ] Yeah I wil eat craploads like 1500 cal in each meal, but thats how I have been traning/ doing weights (at home) I have never had gym membership. Should i do situps, pushups, pullups, squats(bodyweight or with backpack full of text books, in my room when i wake up, at school, will that help?

I seriousely don't know what I'm going to do, my mother banned me from training because she said that it is what bought my grades down; she said I have become too obsessed with it.

I am really not happy with what my mother said as it is the thing that I enjoy doing most even though she is right about me becoming a bit obsessed.

In addition, I am now only allowed eat 3 meals a day.

She said that I could resume training if my next term report card is better. There are 7 weeks left in this term by the way.

Is there any way that I can prevent muscle loss and any fat gain without training for the next 7 weeks?

Can any of you relate to an incident like this?

Any feedback will be much apprecaited.

Thanks.

You're right about that MillionDollarVeggie.

I am so going to buy that on Dvd!