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Everything posted by Nicholas_Weir

  1. It is not an EPIC FAIL! Especially if you tried to do it twice! 3 reps is still 3 more than a 1 rep max! As long as you are pushing the heavy weight, even a 1 rep max, it is never a fail (let alone an EPIC one in capital letters). Yeah, I guess you're right. Thanks!
  2. You must give me the exact method, ingredients list for that last one!!! (Please).
  4. I can sympathize. I've never been tested for it but I'm pretty sure I have a slight-to-mild gluten intolerance but I just deal with it. That pasta looks fucking great; I can't wait for a rest day. I'm pushing through my split in four-straight days because Friday, Saturday, and Sunday are going to be "rest," i.e. epic eats without lifting, days. Thank you! Yeah, I should've did the same thing (planned to train with no rests and then rest on Christmas). However I am going to just go to the gym on Christmas in the morning or evening. Here is todays workout: Thursday 22nd December: Upper Body Power Day Bent Over/Pendlay Rows 65kg x 3 70kg x 3 (5kg improvement) 75kg x 4 (5kg improvement) Pulldowns 55kg x 6 65kg x 7 (5kg improvement) Rack Chins BW x 6 BW x 6 Flat Dumbbell Presses 27.5kg's x 5 (1 rep improvement) 30kg's x 3 (2.5kg improvement on each dumbbell; 5kg overall) 30kg's x 4 (2.5kg improvement on each dumbbell; 5kg overall) Weighted Dips BW + 5kg x 6 (5kg improvement) BW + 10kg x 7 (10kg improvement) Seated Dumbbell Shoulder Press 20kg's x 8 (2 rep improvement) 20kg's x 6 (2.5kg improvement on each dumbbell; 5kg overall) 20kg's x 6 (2.5kg improvement on each dumbbell; 5kg overall) Cambered Bar Curls 30kg x 6 30kg x 6 (I attempted a set with 40kg, but only got 3 reps; FAIL!) 30kg x 6 (I attempted a set AGAIN with 40kg, but only got 3 reps AGAIN; EPIC FAIL AGAIN!) Skull Crushers 20kg x 6 25kg x 6 25kg x 5 (5kg improvement, however I didn't make it to 6 reps. I will have to next week!) Not too bad, was disappointed with the Skull crushers and also that I couldn't go up to 40kg's on the EZ Bar (bicep) curls.
  5. Definitely not vegan but you might also want to check out http://www.thespartanwarrior.com. Dan is a big supporter of IF/IIFYM and is extremely knowledgeable about IF/IIFYM and debunking bro-science when it comes to nutrition. He also keeps his own training log online (tswlog.tumblr.com) so you can see how he utilizes these concepts himself. I've gotten back into IF the last week or so after not being able to make it work once I started having two jobs, not sure if I'll keep up with it again since I'm recomping before I start bulking and I can't imagine trying to slam 1,200 calories in one meal (I'm a food-weakling still) but I can honestly say IF rules. I absolutely agree 100%, that is a BLOODY GOOD SITE!!!
  6. They definitely get the heart going, I use them for recovery and maintaining flexibility (obviously for squatting but also it gives me a purpose to stretch on days off where I'd usually just be sitting about stiffening up). It keeps these sessions short and effective. I would use these maybe at the start of a cardio session or something but I wouldn't use them for warming up before doing some higher intensity squatting as I'd be too tired haha. Although the weight is low on speed squats (typically 50-70%) it still is a lot of volume and short rest time. Definitely enjoying them. Take too much rest on the heavy days between sets and the sessions go on forever, so it's good to change it up every other day. Squatting more is always advantegous. EDIT; on a side note I never use stuff like cardio machines for warming up. Every session (no matter what it is) I always warm up my shoulders with a purple mini band doing dislocations, pull aparts, a rotator cuff movement and behind the head pulldowns. On the main days mon/wed/fri I'll do this warmup (http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04 with squat to stands in place of groiners). On the speed days I'll just pick any of these at random really just to get myself ready for the upcoming exercise. Depends what areas are needing stretched/warmed up the most. Then I just take the bar and a few warmups leading upto work set. Haha, cool, we have the same take on speed squats then. I should have worded my sentence better (I don't use squats to warm up, but I have them at the beginning of my legs hypertrophy day, which usually tends to warm me up for the remainder of my workout.) Yeah, I totally agree with you about the large amount of volume. I will definately have to try and warm up with bands one day as you mentioned as I currently never technically warm up and just jump into it; it probably isn't that good for me :S
  7. Today: REST Dinner, A big plate of bolognese and pasta (looks a lot smaller than it actually was for some odd reason): http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/404252_2938044169317_1207523818_33307120_1057507708_n.jpg The meal above has: 780 cals, 65g protein, 15g fat, 93g of carbs (15g of which are fibre). I think they are pretty solid macros! Despite the pasta, I am still having some sandwiches tonight, my siginature pretty much says why...
  8. How do you find speed squats chewy? I find they are better to use to warm up as opposed to cardio (bike, running).
  9. Thank's, Yeah, it didn't treat me too bad (I am sort of wheat intolerent, but I just suck it up when I don't have rye bread in the house).
  10. A couple of small eats: http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/374265_2931841694259_1207523818_33304624_1399702081_n.jpg Sanitarium Veggie mince with gravy (BBQ sauce over it too), some cabbage, and somecarrots with balsamic vinegar over them. http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc7/399574_2931842494279_1207523818_33304626_905355862_n.jpg No carbs really in that second meal as I am about to probably eat 1/2 a loaf of bread.
  11. 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 Incline Dumbbell Press 22.5kg's x 9 (1 rep improvement) 25kg's x 8 (2.5kg improvement one each dumbbell; 5kg improvement overall) 25kg's x 7 (1 rep short of the minimum of 8, I will have to get it next time) Hammer Strength Chest Press 45kg x 12 (5kg improvement) 45kg x 15 (3 rep improvement) 50kg x 13 (1 rep improvement) Incline Flys 45kg x 15 (5kg improvement) 45kg x 15 Cambered Bar Preacher Curls 30kg x 8 (5kg improvement) 30kg x 8 30kg x 12 (4 rep improvement) Dumbbell Concentration Curls 8kg's x 12 9kg's x 15 (3 rep improvement) Spider Curls bracing upper body against an incline bench 20kg x 15 (5kg improvement) 20kg x 15 Seated Tricep Extension with cambered bar 20kg x 10 (2 rep improvement) 20kg x 12 (2 rep improvement) 20kg x 12 (4 rep improvement) Cable Pressdowns with a rope attachment 25kg x 20 (5 rep improvement) 40kg x 12 Cable Kickbacks 7kg's x 20 (1kg improvement on each dumbbel; 2kg improvement overall) 8kg's x 15 (1kg improvement on each dumbbel; 2kg improvement overall) Not a bad workout today! When I rocked up at the gym, one of the guys complimented me; he said that I had gained some size around the chest, shoulders and a bit in the arms, since last month (when he last saw me). It made me feel pretty good, this routine must be working alrght! I also made a new friend at the gym today (which is always nice!). I also came across a geat site today called: The Spartan Diet: http://thespartandiet.blogspot.com/ It is really interesting!
  12. It's great to see that you're using Layne Nortons principles of Power and Hypertrophy! Nice Plan you made!
  13. Whoa, nice eats! The Cincinnati chili looks wicked! Oh how I wish they sold Clif builders in Australian Supermarkets (Woolworths).
  14. Today: Lower Body Hypertrophy Day Squats (Speed Work) 65-70% of normal 3-5 rep max 90kg x 3 (Whoops, I forgot I was doing speed squats. I lowered it to the suitable weight for the remaining sets). 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 (10kg improvement on last weeks speed squats; above) Hack Squats 130kg x 10 (10kg improvement) 130kg x 10 140kg x 10 (10kg improvement) Leg Presses 100kg x 20 (5 rep improvement) (this weight has gotten way too easy!) 140kg x 15 (20kg improvement) Leg Extensions 45kg x 15 45kg x 15 45kg x 15 Romanian Deadlifts 120kg x 8 (20kg improvement) 120kg x 10 (2 rep improvement) 120kg x 10 (20kg improvement and a 2 rep improvement also). Suprisingly, this set really burned. Leg Curls (Lying) 50kg x 15 60kg x 12 (5kg improvement) Leg Curls (Seated) 50kg x 20 (5kg improvement) 55kg x 15 (5kg improvement) Standing Calf Raises 55kg x 12 (10kg improvement) 55kg x 12 (2 rep improvement) 55kg x 10 60kg x 12 (15kg improvement) I can't grip any more than 2 30kg dumbbells (60kg) so I will definately have to get some straps. Leg Press Calf Raises 100kg x 15 (on smith machine) 100kg x 15 (on smith machine) 110kg x 20 (I got a really good burn in the inner calves) I am pleased with today's workout. As you can see, the first 2 sets of my leg press calf raises weren't actually on the leg press as it was occupied, and he was kind of a hog (was on the bloody machine for nearly half an hour!). The guy managed to only do 4 sets in that time too as he had like 5 minute rest intervals; he clearly had no idea on what he was doing. I felt sorry for him actually. I Will try to post some eats later on.
  15. Yeah, great idea. I also think i can handle the carb intake (I went back for a 3rd sandwich last night). Ohh and as for replacement cheese, yeah, I am still looking for one over here in Australia that doesn't have casein or whey in it. Every thought about making your own cheese sauce with nutritional yeast, soy milk, and mustard? It's what I've been doing and, man, it's so tasty. Also, you inspired me to make PB sandwiches tonight because the IF spirit hit me today and I have 1,200 calories to crush before bed. Hahaha, awesome! Go for it, PB sandwiches are the bomb!!!
  16. If you buy some Soy Protein Isolate, there is no need for buying BCAA's, as Soy Protein Isolate is very abundant in BCAA's.
  17. Hahah lol, I know what you mean, especially if you have to shove all your cals down in the last couple of hours of the day. Nice macro split by the way, I used to follow the same.
  18. Haha, yeah lol. It's that hot that it will probably speed my metabolism up to the point of whithering away!
  19. Yeah, great idea. I also think i can handle the carb intake (I went back for a 3rd sandwich last night). Ohh and as for replacement cheese, yeah, I am still looking for one over here in Australia that doesn't have casein or whey in it.
  20. Good idea! I may also start caorie cycling, apparentlly it has a realy positive effect on lean gains! I think Derek Tresize is a bit of a fan of calorie cycling.
  21. Hahaha, lol! If it makes you feel bettter I had crunchy last night and this morning.
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