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Nicholas_Weir

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Posts posted by Nicholas_Weir

  1. 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!)

    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. Quote: “I won’t stop until I’ve broken every chain.” – Verse, “Sons and Daughters”

     

    Work out

    Dumbbell Bench Press

    1x10x20

    1x8x20

    1x6x20

    Speed work, super-setted with …

     

    Incline Dumbbell Bench Press

    1x3x20

    1x12x15

    1x8x15

    1x6x15

    Lying Tricep Extension

    1x8x30

    1x5x20

    1x15x10

    Chest Press (machine)

    1x6x40

    1x12x50

    2x5x60

    Lateral Pull-Downs

    2x10x55

     

    Barbell Squat

    1x8x95

    1x8x105

    1x8x115

    Speed work, super-setted with ...

     

    Front Barbell Squat

    1x6x65

    1x8x65

    1x8x70

    Speed work despite first time attempting.

     

    Incline Leg Press

    1x10x170

    1x8x170

    1x10x160

     

    Seated Calf Raise

    1x12x140

    1x12x135

    1x10x130

     

    Seated Leg Curl

    1x10x70

    1x7x70

    1x10x70

     

    Notes:

    I’m glad I didn’t let feeling severely under the weather deter me from hitting the gym today. Definitely helped clear my head and I walked out sore, smiling, and feeling, at least temporarily, better. The iron, literally and mentally, gives me such a pump. I don’t know how to really describe it. Though much of this could be attributed to the fact that, for the first time, I listened to Have Heart and Verse while I lifted. So much positive aggression, put me in such a good place. If you think that’s an oxymoron, you’re doing it wrong.

     

    Eating 30 minutes before lifting definitely was a good call today, especially with my energy lacking from having a slight fever all day. I think I can get used to this.

     

    Switched to dumbbells for bench because some guy was doing ¼ squats in the rack. I don’t like to judge people but he was seriously using the same weight that I warm-up with to do this. I can’t really judge given that today just proved how weak my arms are since 20s were hard to handle. I’m not going to let it get me down – just another mountain climb to get to where I want to be.

     

    Looking forward to back and shoulder hypertrophy tomorrow, I just hope my body can handle it.

     

     

    Macros: Still working on them.

     

    Kale, onion, mustard, and seitan quesadilla with falafel chips, hummus, and a spinach pie.

     

    http://media.tumblr.com/tumblr_lwlcy8RAmd1r3mlz8.jpg

     

    My work gave out free coupons for frozen mini-pizzas to compensate us working a lot right up until Christmas. We, of course, have a vegan one with a whole wheat crust. The best part? It clocks in at 150 calories TOTAL and … IFMM perfectly. Well, with some PWO protein and veggie additions (I still prefer homemade/yes, I’m still having pizza on Christmas day with my parents. Come at me, gains.)

     

    http://media.tumblr.com/tumblr_lwlcwjKeWm1r3mlz8.jpg

     

    Seriously. IIFMM, I do it. Layered protein-ice-cream … thing. A crumbled Clif bar micro-waved topped with frozen protein sludge, covered in chocolate peanut butter, a chopped banana, almonds, and sunflower seed butter. Fuck cake, this was the best thing I've eaten in a long time.

     

    http://media.tumblr.com/tumblr_lwlctfSLbD1r3mlz8.jpg

     

     

    Great training!

     

     

    OMG THAT FOOD LOOKS SOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOD!!!!!!!!!!!!!!!!!!!!!!! (Especially the last one)

  3. 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).

     

    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.

  4. Leangains.com isn't updated that frequently, but when he DOES post it is usually a really high quality post, I love that site.

     

    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!!!

  5. How do you find speed squats chewy? I find they are better to use to warm up as opposed to cardio (bike, running).
    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

  6. 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...

  7. 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.

  8. 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!

  9. Work out:

     

    Cycling

    12/19/11

    10 minutes/2.4 miles

     

    Barbell Squat

    1x8x100

    1x8x120

    5x5x135

     

    Barbell Deadlift

    1x8x95

    1x8x105

    5x5x110

     

    Incline Leg Press

    1x8x120

    1x8x145

    5x5x170

     

    Today felt great. I was pumped walking into the gym, I was pumped stumbling out of it. I attribute much of this to the fact that I broke parallel on squats for virtually every rep, dead lifts flew up, and I went ass-to-ankles on every single leg press. I felt like I could have lifted the world today. I know a lot of people hate leg days but I think, hands down, lower body power days are one of my favorite things in the whole world. Maybe it's because my upper body strength leaves a lot to be desired and I like to focus on my strengths. However, I don't think that's a bad thing.

     

    Eats are still going for the day so total macros will be posted later. However, my dinner was so good I wanted to go ahead and put up a picture while I debate how to fill out the rest of my macros.

     

    TVP and salsa mini-quesadillas topped with nutritional yeast cheese, served with a side of a chili beans and guacamole.

     

    http://media.tumblr.com/tumblr_lwhkae2uHu1r3mlz8.jpg

     

    10F/61P/89C (including two more quesadillas not pictured) crushed.

     

     

  10. 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.

  11. Haha ok that just about balances it out!!!

     

    Have you ever tried making pizzas with tortilla bases? They work great & you can control the carb in take easier. I have a tofu recipe where you add herbs & this becomes the topping along with any veggies (I remember you saying your unable to get replacement cheese)

     

     

    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!!!

  12. Haha ok that just about balances it out!!!

     

    Have you ever tried making pizzas with tortilla bases? They work great & you can control the carb in take easier. I have a tofu recipe where you add herbs & this becomes the topping along with any veggies (I remember you saying your unable to get replacement cheese)

     

     

    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.

  13. I'm not looking for a ripped look, I'm training purely for power/mass so for now I'll calorie cycle. Maint calories none lifting days & up them on lifting days.

     

     

    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.

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