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Everything posted by Nicholas_Weir

  1. That's some solid working out there Rob! It's good to see you are approaching it in a smart way Hope you have a great day also! P.S. is ezekiel breaad nice? Is that a name for sprouted bread?
  2. I know how you feel, once I broke past the 70kg mark I was so happy!
  3. Damn you listed all the good ones! Two others I can add to that list are: brown rice & wholemeal pasta
  4. I still don't know what to make for lunch, any suggestions guys?
  5. 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
  6. Oh, I almost forgot to mention, I can do about 60 quality pushups without stopping. and have done so every morning for about the past 2 months so: 60 pushups x 62 = 3720 So... 66580 + 3720 = 70,300
  7. Just remembe you have to go all the way down.... http://www.totalprosports.com/wp-content/uploads/2010/03/Pushups-on-FOX.gif Yes, all the way down
  8. May I start by saying you have chosen an awesome routine! Your numbers all sound spot on (cal and macro wise). Mabye change the window in which you eat; i.e. shift your fasting period a couple of hours earlier or later, that might help. Other than that I don't really know how to help. Best of luck, Nick.
  9. What's funny about that gorilla? That's my mother! (Jokes) Ahahaha loved it!
  10. And I am sure you will add more mass, just keep lifting and keep eating big mate!
  11. Thanks Herc! Haha, lol yeah, I thought someone may have spotted that. Yes, I do have long arms 'gorilla arms' however this pic does emphasize my arm length a little a little more than they actually are. Haha, yeah I need to get outside some time and so I can get some colour on my skin. Last time my Grandma was up her reaction to seeing me after 7 months was "Wow, you don't look scrawny and anemic now, you just look anemic!" I will try to make the food photos a little smaller lol!
  12. Yay, I was finally able to upload an avatar! Thanks for the helpful 'how to thread' Rob!
  13. Hey, nice consistency! Your routines look solid and your meals sound really good.
  14. Today: Lower Body Hypertrophy Day Squats (Speed Work) 65-70% of normal 3-5 rep max 70kg x 3 70kg x 5 (2 rep improvement) 70kg x 4 (1 rep improvement) 70kg x 3 70kg x 4 (1 rep improvement) 70kg x 5 (2 rep improvement) Hack Squats 140kg x 8 (10kg improvement) 140kg x 8 (10kg improvement) 140kg x 10 Leg Presses 140kg x 12 150kg x 15 (10kg improvement) Leg Extensions 45kg x 15 45kg x 15 40kg x 16 (dropped the weight back, I shouldn't have. I don't know why I did) Romanian Deadlifts 120kg x 8 120kg x 8 120kg x 12 (4 rep improvement, I really felt the burn in the last 2 reps) Leg Curls (Lying) 60kg x 12 (10kg improvement) 65kg x 12 Leg Curls (Seated) 65kg x 15 (10kg improvement) 60kg x 16 (5kg improvement) Standing Calf Raises 60kg x 10 (2 rep improvement) 60kg x 10 (1 rep improvement) 60kg x 10 (2 rep improvement) 60kg x 10 (2 rep improvement) Leg Press Calf Raises 110kg x 15 130kg x 15 (10kg improvement) 130kg x 15 I think today was a solid workout. Had to walk home from town (60 mins up a gradual slope). The songs from my workout today (cranking earlier beats from Linkin Park and Jay Z): http://www.youtube.com/watch?v=dc3WvDTQoRU http://www.youtube.com/watch?v=tWwUCLnvyuM http://www.youtube.com/watch?v=THsUdKVRnQU http://www.youtube.com/watch?v=UqC3__eLnmQ http://www.youtube.com/watch?v=LtCsidP8NBA http://www.youtube.com/watch?v=rrsShJc3foE Some eats from today: I found some sugar free syrup in Australia finally!!! http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/395938_3015576347573_1207523818_33353629_566429953_n.jpg 5 Grain Porridge with a protein shake (Vegan Voodoo), and Sugarfree Syrup. http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/407289_3015577427600_1207523818_33353632_1001652020_n.jpg Protein Pancakes with vanilla soy ice cream and sugarfree syrup (already ate 3 pancakes when I was making them; they didn't make it to the plate ) http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/387306_3015577707607_1207523818_33353634_1730438795_n.jpg Indian Roti bread wrap 'thingy' with baked tofu strips, barbecue sauce and salad http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/409396_3015578227620_1207523818_33353636_2114530273_n.jpg
  15. After you are all done, just grab the 30kg DBs and see if you can get a 1 max rep out of them. If you can, then it won't be long before you can do them! If not, then you have some work to do ahead of you. No big whop, cuz you will get there. Still, to know that you can at least do 1 rep, the prospect of doing 8 or 9 are just around the corner (and that would do wonders for your mental esteem - and where the mind goes, the body follows). Great advice here. 1RMs are great motivators - especially if you don't think you can nail something but surprise yourself. Usually when this happens, you'll get pumped enough to bang out a few more reps or, at the very least, know that you'll be able to hit your goals sooner than you thought. And way to kill this last work-out - your numbers are consistently going up! Plus your enthusiasm and progress on shoulder day is inspiring, mate. Keep it up. Thanks!
  16. Hey Saige, A late Happy New year to you! Nice solid workout you did there, oh, and it's great to meet a fellow My Fitness Pal user All the best.
  17. Hey Derek, Happy New Year to you too!!! What a great workout to start the new year off with. Subbed!
  18. You are probably right... patience isn't my strongest Yeah, for some people, it will take a decent amount of time to loose that bit of fat. Think of it this way: How long did it take you to gain the weight around the stomach region (I'm guessing more than a year or so), doesn't it seem logical to give at least the same amount of time to reverse it? You can speed it up though (this isn't healthy, but has worked for many fitness models), switching to a low carb diet. E.g. 80-100g carbs a day, 200-250g protein and around 100g of healthy fats. You also lower your sodium intake to no more than 2300mg a day. This is bad for the human body in the long term as we were designed to run on glycogen, however near those last moments where you have that bit of water weight and fat, you can do this.
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