Nicholas_Weir

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). Thanks for sharing that, I will try that next week!

Today: Back & Shoulders Hypertrophy Day Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max 50kg x 5 (2 rep improvement) 50kg x 3 50kg x 5 (2 rep improvement) 50kg x 5 (2 rep improvement) 50kg x 5 (2 rep improvement) 50kg x 3 Rack Chins BW x 8 [Overhand grip] BW x 8 [underhand grip] BW x 8 [Hammer strength grip] Seated Cable Rows 55kg x 8 60kg x 9 (5kg improvement) 60kg x 10 (1 rep improvement) Dumbbell Rows with body against an incline bench 20kg's x 12 20kg's x 15 (1 rep improvement) Close Grip Pulldowns 50kg x 15 (5kg improvement) 50kg x 16 (1 rep improvement) Seated Dumbbell Presses 20kg's x 9 20kg's x 8 22.5kg's x 8 (2.5kg improvement on each dumbbell, yay!!!!!!!!!!!!!!!!) Rear Delt Fly's (Yeah, I replaced Upright Rows with Rear Delt Fly's because I read bad stuff about them, plus they hurt my shoulders) 30kg x 15 40kg x 12 Side Lateral Raises w/Dumbbells 6kg's x 15 (2kg improvement on each dumbbell; 4kg improvement overall) 7kg's x 12 (2kg improvement on each dumbbell; 4kg improvement overall) 7kg's x 12 (2kg improvement on each dumbbell; 4kg improvement overall) Extra Work: Abs: Knee Raises: BW+12kg x 8 BW x 12 BW+12kg x 8 BW x 12 The Above ab exercises were completed with no rest intervals. As you may know, this is my favourite routine out of all 5 days of Layne Nortons P.H.A.T. and I was really happy with todays workout. The highlight was going up in the seated dumbbell presses. (I hope I can reach 30kg dumbbells, correction: I KNOW I WILL REACH THEM, as long as I stay determined).

I don't know what kind of protein powder you get, but this would be HORRIFIC with Gemma protein powder... Mine is really nice; it is also like a pudding (thick shake) texture even when there is like 500ml (16oz) of water mixed with the one scoop!

Hi welcome Ceri, it's great to see another fellow Aussie on the forums!

Good to see you back on logging your workouts Rob! I couldn't imagine having to come back from an injury, it must be dreadful. All in all, I wish you all the best and a speedy recovery!

I agree with Baby Hercules; television shows LIKE Captain Planet taught me to care for the environment and the animals in it, thus planting a seed of compassion in me, which has lead me to become vegan.

Strange. the 80/10/10 diet is about performance. I can train 2 times a day on it and it's the only way to recover from a 2 hours judo training in a couple of hours (to train a second time). May be the fruit you ate was not sweet enough? Or you underate? It's easy to undereat on this diet because it takes a great amount of fruit to match the energy equivalence of dry food. Yeah, I agree. The 80/10/10 diet (actually a lifestyle and not a diet) requires you to consume a MINIMUM of 5 grams of carbs per pound of bodyweight. If you don't get this you can become glycogen deficient rather easy!

Haha!

Hey guys, it is the new year now (where I live) So Happy New Year to all the great people on this forum; I wish you all the best in this year to come and all the years that will follow it!

Some eats from today (my rest day): Proats (Pre Protein shake/'Vegan Voodoo'): http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/409004_3001877445109_1207523818_33341954_78449504_n.jpg Proats (Post Protein shake/'Vegan Voodoo'): http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash4/405590_3001878325131_1207523818_33341955_682070176_n.jpg Tofu and Salad Toasted Sandwich: http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/377499_3001878725141_1207523818_33341956_1442139082_n.jpg 12 inch tofu skewers (skewer kebabs) http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/388295_3001878885145_1207523818_33341957_843603906_n.jpg

Strong lifts Gaia!

Well, I will have to look into those, they sound nice!

Ditto for me! Happy New Year! May all of our hard work be celebrated in the New Year! Happy New to you too Gaia. Yes; may our hard work be celebreatd!

I also planned it out this way too! Happy New Year, mate! I guess you are right there about the bars. Happy New Year to you too by the way!

Today: New Year's Eve and also happens to be my rest day!

Macros for the day: 3,216 calories, 259g protein, 73g fat, 355g carbs, 77g fibre, 3,359mg sodium They are really low because all i did besides train was sit at my desk and watch The Simpsons.

If I ever come to the states could you must cook me dinner

I wish sports nutrition shops and shops in general for that matter sold Clif Builders and Vega Bars over here in Australia. It would maake life (well eating) so much easier and convenient. They manage to have every other protein bar in the world over here, except for vegan ones

Some Eats from today (so far): The usual breakfast (hot cereal), this is the 5 grains one with 'vegan voodoo' as Vegaansludge likes to say http://a1.sphotos.ak.fbcdn.net/hphotos-ak-snc7/398728_2995952616992_1207523818_33338657_1590012695_n.jpg Post workout Protein Pudding: http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/400084_2995953257008_1207523818_33338658_628156135_n.jpg Dinner; This is a plate of scrambled tofu with cayenne pepper, hungarian paprika and cummin, accompanied by some cabbage and broccoli: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/387732_2995953777021_1207523818_33338659_994432677_n.jpg

Gosh, now I want to make tofu steaks and eat the rest of my vanilla ice-cream! Nice eats mate, good to see weight and rep increases

Nice work, keep it up!

Today, 30th December: Lower Body Power Day 80kg x 5 90kg x 5 (I dropped the weight back because my left hamstring was a little sore) I upped the reps on this and the following set though! 90kg x 5 (I dropped the weight back because my left hamstring was a little sore) Hack Squats 110kg x 10 (3 rep improvement) 130kg x 10 (10kg improvement) 150kg x 6 (I thought I could go heavier than 130kg so I did a set of 150kg) (30kg improvement) Leg Extensions 60kg x 9 (3 rep improvement) 65kg x 7 (5kg improvement) Stiff Legged Deadlifts 80kg x 8 (Dropped the weight back just to be on the safe side with my hamstring) 120kg x 7 (1 rep improvement) I managed to go back to 120kg 120kg x 8 Leg Curls 60kg x 8 60kg x 8 70kg x 8 (5kg improvement) I thought I could handle an extra set on the leg curls, I managed to go heavier; despite my sore hamstring. Standing Calf Raises 70kg x 8 (10kg improvement, 2 rep improvement) 70kg x 7 (5kg improvement) 70kg x 10 (4 rep improvement) Seated/Leg Press Calf Raises 160kg x 6 20kg improvement) 170kg x 8 (10kg improvement) I felt it a little in my left hamstring, might need to back it off in the future.

Thanks! My mother is doing pretty good, every now and then the thing pops up, but since i have been eating more food it hasn't really bothered her. I think it had something to do with me undereating and undersleeping, however now that i am eating big, sleeping big, and taking flaxmeal things are looking less bleak.

Here is my motivational pic of the day: http://i45.tinypic.com/33y6ik4.jpg Oh and this one just made me laugh so I thought I would share it with you guys too just for lols: http://www.animated-glitter-graphics.com/images/motivational-posters.jpg

Yeah I have, oh my god, I totally agree! Now I want to make one!