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Everything posted by Nicholas_Weir

  1. Here is a little hint: After you make your PB and J sandwiches, nuke them in the microwave for about 30 seconds, the peanut butter just melts in your mouth, seriouesly try it and tell me what you think guys!
  2. My Pre Bed meal from last night (I decided to have 4 sandwiches this night) It is almost like a little leaning tower of PB and J's: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc7/381068_2993134866550_1207523818_33337335_713191198_n.jpg http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/394536_2993136146582_1207523818_33337338_1544328827_n.jpg
  3. Today: Upper Body Power Day Bent Over Rows 65kg x 5 (2 rep improvement) 70kg x 3 75kg x 4 Pulldowns 65kg x 6 (10kg iprovement) 55kg x 10 Rack Chins BW x 7 (1 rep improvement) BW x 6 Flat Dumbbell Presses 30kg's x 4 (+2.5kg on each DB, +5kg improvement overall) 30kg's x 4 (1 rep improvement) 30kg's x 3 (shitty form) Weighted Dips/Dips BW + 10kg x 6 (+5kg improvement) BW + 10kg x 6 Seated Dumbbell Shoulder Press 20kg's x 8 20kg's x 8 20kg's x 7 (1 rep improvement) Cambered Bar Curls 30kg x 10 (4 rep improvement) 30kg x 10 (4 rep improvement) 30kg x 10 (4 rep improvement) The last rep I had to swing a little so I probably shouldn't count it. Skull Crushers 20kg x 10 (4 rep improvement) 25kg x 7 (1 rep improvement) 25kg x 6 (1 rep improvement) Extra: Ab work: Side Bends/sways 20kg plate x 12 20kg plate x 12 10kg plate x 20 (these three sets were done for each side) Some eats from the paast 48 hours: Chana Dal and salad: http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/408102_2988710515944_1207523818_33334823_1244174004_n.jpg Vanilla Protein sludge on porridge: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc6/166992_2988710955955_1207523818_33334824_1943824485_n.jpg Steamed cabbage and zucchini with white balsamic vinegar and grilled tofu strips on the side drowned in capsicum salsa and barbecue sauce: http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/392076_2988711275963_1207523818_33334825_517865894_n.jpg Savoury TVP and green/brown lentils and veggies: http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc7/390459_2988711515969_1207523818_33334826_375306816_n.jpg 1 PB and J sandwich on 12 cereal loaf, and 2 on sourdough rye bread: http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc7/397880_2988711635972_1207523818_33334827_1300228025_n.jpg Believe it or not, his is a new hot cereal mix I got: http://www2.woolworthsonline.com.au/Content/ProductImages/big/334789.jpg Here is what it looks like after I have put a protein shake and goji berries over it: http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/378637_2988712315989_1207523818_33334829_1935358142_n.jpg Tomorrow is a legs day and as usual... http://i51.photobucket.com/albums/f385/awai-chan/my-body-is-ready_sayr-_0.gif Oh, before I forget to mention it, I got a Bodybugg for one of my Christmas presents, Still hasn't come yet, but it should be here soon! Can't wait to use it and see how much I really am burning.
  4. God! GG, I could never get through that much rowing in one session!
  5. Monday 26th December (Boxing Day): Lower Body Hypertrophy Day Squats (Speed Work) 65-70% of normal 3-5 rep max 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 Hack Squats 130kg x 10 130kg x 10 140kg x 12 (2 rep improvement) Leg Presses 140kg x 15 (40kg improvement) 140kg x 20 (5 rep improvement) Leg Extensions 45kg x 12 45kg x 12 45kg x 12 Romanian Deadlifts 120kg x 8 120kg x 8 120kg x 8 Leg Curls (Lying) 50kg x 15 60kg x 12 Leg Curls (Seated) 55kg x 15 (5kg improvement) 55kg x 16 (1 rep improvement) Standing Calf Raises 60kg x 8 (5kg improvement) 60kg x 9 (5kg improvement) 60kg x 8 (5kg improvement) 60kg x 8 Leg Press Calf Raises 110kg x 15 (10kg improvement) 120kg x 15 (20kg improvement) 130kg x 15 (30kg improvement) A decent workout, not the best in my opinion; seeing as I dropped the reps back on a couplee of exercises (leg extensiona and deadlifts). Tuesday 27th December 2011: 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 Incline Dumbbell Press 22.5kg's x 8 25kg's x 8 25kg's x 10 [i really pushed hard for the last 2 reps] (3 rep improvement) Hammer Strength Chest Press 50kg x 12 (5kg improvement) 50kg x 12 (5kg improvement) 50kg x 12 [the last rep in this set was kind of whimpy] Incline Cable Flys 45kg x 15 45kg x 15 (really hard) Cambered Bar Preacher Curls 30kg x 8 30kg x 8 30kg x 8 Dumbbell Concentration Curls 9kg's x 12 (1kg improvement on each dumbbell, 2kg improvement overall) 10kg's x 12 (1kg improvement on each dumbbell, 2kg improvement overall) Spider Curls bracing upper body against an incline bench 20kg x 15 20kg x 15 Seated Tricep Extension with cambered bar 20kg x 8 20kg x 8 20kg x 8 Cable Pressdowns with a rope attachment 40kg x 12 (15kg improvement) 40kg x 13 Cable Kickbacks 8kg's x 15 (1kg improvement on each dumbbell, 2kg improvement overall) 9kg's x 15 (1kg improvement on each dumbbell, 2kg improvement overall) I had so much energy in this workout, it was almost unnatural, I sweear. Today: Wednesday 28th December 2011: REST
  6. The 80/10/10 has to be approached the right way for it to work. In saying thet though, it is a fantastic diet, especially for people who haven't eaten meat from birth, but from a standpoint point of view it can take others time to transition to the 80/10/10 diet, because people who have eaten meat and dairy earlier on in their life have to basically re-program, and cleanse their body while slowly making their way into the 80/10/10 diet. You don't want to shock your system too mmuch at once. So mabye go: vegan to raw vegan (keeping the same macro ratio) and then slowly go to '80/10/10 style raw vegan'. But with all things there will be exceptions with some people.
  7. Yeah, IF and IIFYM are both great methods! I somtimes do both together, but always do IIFM. IIFYM allows me to eat PB and J sandwiches before bed, so I'm happy
  8. Today, Christmas Workout: Back & Shoulders Hypertrophy Day Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 Rack Chins BW x 10 BW x 9 (1 rep improvement) BW x 8 Seated Cable Rows 55kg x 12 (5kg improvement) 55kg x 12 (2 rep improvement) 60kg x 9 (1 rep improvement) Dumbbell Rows with body against an incline bench 20kg's x 13 20kg's x 14 (1 rep improvement) Close Grip Pulldowns 45kg x 18 (3 rep improvement) 50kg x 15 (5kg improvement) Seated Dumbbell Presses 20kg's x 11 (3 rep improvement) 20kg's x 9 (1 rep improvement) 20kg's x 9 (1 rep improvement) Upright Rows 25kg x 12 30kg x 12 (5kg improvement) Side Lateral Raises w/Dumbbells 4kg's x 15 5kg's x 15 5kg's x 15 (1 rep improvement) Some Extra Stuff (seeing as it is Christmas): Rear delt fly machine 25kg x 15 40kg x 8 Crunches 35kg x 20 Side Sways 20kg x 12 (each side) Today was a great workout in my opinion. This is my faavourite workout of the whole PHAT Routine as I love training shoulders and back (they are my favourite muscle groups). I was really pumping with the dumbbell shoulder presses (they were much easier than last week). This workout made my day. I am realy proud of myself and am still aiming to be pressing 27.5kg dumbbells on dumbbell shoulder press by the end of this year! I hope everyone reading this had a Merry Christmas, I know I did.
  9. Here: http://www.exercisebiology.com/index.php/site/articles/are_low_reps_1-6_better_than_high_reps_8-12_for_muscle_growth/ No link to this ones source: http://www.trainwiser.com/f109/sarcoplasmic-hypertrophy-rep-range-5284/
  10. Eats: 'Gluten Free' Orange, Poppyseed & Almond Meal Cake With Chocolate Banana Ice Cream (All homemade including the ice cream) As you can see, I hooked in before taking a pic: http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/405589_2957629938949_1207523818_33315152_80210297_n.jpg Big Ass bowl of pudding: http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/405514_2957630898973_1207523818_33315153_2000581892_n.jpg I had 10 of these cookies with the pudding: http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash4/383665_2957631178980_1207523818_33315154_1611285726_n.jpg Sandwiches and toast with jam and pb: http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc7/391999_2957631578990_1207523818_33315155_94376538_n.jpg
  11. Can you link to studies that prove a hypertrophy zone? http://www.bodyrecomposition.com/training/periodization-for-bodybuilders-part-2.html
  12. Believe it or not, reps between 10 and 15 are in what is considered the 'hypertrophy' zone. This area of reps induces muscle production/synthesis. as you are damaging the muscles whereas, lower reps 3-6, sometimes 3-8 are focusing more on increasing your strength and overall power. This puts more stress on your CNS as opposed to your actual muscles. In saying this, it does slightly differ for each individual, as each individual is unique and each individual responds accordingly. Eating plays a major part too. (If you are in a deficit, you won't gain weight, if you are in a surplus, then you will gain weight, (this is base science). Although, again, this is slightly different if you arent 'lean' in a sense. If you have excess or unwanted weight and you are still in a defitcit, you may gain some muscle despit being in a deficit (as your body is recomposing itself, rather than just cutting). Recomposing is a combination of both fat loss and muscle gain.
  13. Will post some pics up of food (Am having christmas with family today on Christmas Eve, as my step dad is going to work on Christmas. Mum made me a Vegan Orange, Poppyseed and almond meal cake. Mmmmm!
  14. Grip, with a doubt, is what slows my progress with shrugs and calf raises - I know I could be hitting 15 reps with my current weights but after about 8 reps, my grip is basically done - it sucks. Definitely need to work on that. However, your lifts are looking great, man. Sucks about the rain - I've considered biking back and forth to mine since it's a reasonable distance but the Cleveland weather doesn't make this easy at all. Yeah. Thanks, I have been pushing to my limits in the gym on this new routine (P.H.A.T). You should look into some straps to help with your gripping (I know that I am).
  15. Nice! A solid foundation, can't wait and see how this routine cycle goes for you.
  16. Hope this helps: http://www.thespartanwarrior.com/tagged/women
  17. Today: P.S. I have written the poundage next to the kilograms just this once. Lower Body Power Day Squats (176lbs) 80kg x 5 (220lbs) 100kg x 3 (10kg improvement) (220lbs) 100kg x 3 (The last rep was so slow going up, I KID YOU NOT! Nevertheless I did make it). Hack Squats (242lbs) 110kg x 7 (264lbs) 120kg x 10 (4 rep improvement) Leg Extensions (132lbs) 60kg x 6 (132lbs) 60kg x 8 Stiff Legged Deadlifts (264lbs) 120kg x 6 (20kg improvement) (264lbs) 120kg x 6 (20kg improvement) (264lbs) 120kg x 8 (1 rep improvement) Leg Curls (132lbs) 60kg x 8 (132lbs) 65kg x 8 This was the machine stacked BTW. (1 rep improvement) Standing Calf Raises (132lbs) 60kg x 6 (143lbs) 65kg x 10 (5kg improvement; 2 rep improvement also) (154lbs) 70kg x 6 (10kg improvement) It was really hard to grip the 35kg dumbbells and also balance with them. Seated/Leg Press Calf Raises (308lbs) 140kg x 9 (3 rep improvement) (352lbs) 160kg x 8 (10kg improvement) I am pretty impressed with this set. Today was good, I managed to keep the whole workout just under an hour. Pretty pissed though as it was pissing down rain on the way to the gym and on the way back home. 'I walk to the gym!'
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