Nicks Natural Journey to get Yucky! (Pull/Push/Legs 2X a week)

[NickJohnW]

Lower:

Squats:

60kg x 5
100kg x 5
140kg x 3 (FIRST TIME REACHING ATG!) going ATG I felt a lot more tension on my glutes!
140kg x 3 ATG (spotted)
140kg x 2.5 ATG (spotted)

Leg Press: (It was much harder to go heavy after ATG Squats)

290kg x 12
330kg x 12
370kg x 10

Stiff Leg Deadlifts:

120kg x 5 lost grip
120kg x 5 lost grip
120kg x 7 (straps) I had 2 more reps in the tank!

Leg Curls:

70kg x 20
75kg x 12

Seated Calf Raises:

80kg x 15
80kg x 15
80kg x 8

[NickJohnW]

Push:

Flat DB Press:

42kg's x 5
46kg's x 3
48kg's x 3 spotted

Incline DB Press:

40kg's x 8
42kg's x 7
42kg's x 4

Hammerstrength Shoulder Press:

85kg x 10
85kg x 6
85kg x 6

Cable Crossovers:

15kg's x 15
17.5kg's x 10
21kg's x 6

Lateral Raises:

14kg's x 12
18kg's x 6
16kg's x 9

One Arm Cable Triceps Extensions:

10kg's x 12
12.5kg's x 9
15kg's x 6

10 mins HIIT Cardio

[NickJohnW]

One of my meals from yesterday:


IIFYM#BODYBUILDING LUNCH#CHOBANI FF GREEK YOGURT#TIM TAMS#DEVONDALE MILK#NUTRI-GRAIN CEREAL#COTTEE'S CHOCOLATE TOPPING!

Macros: 708 cal, 11g fat, 107g carbs, 42g protein.

[leangains69]

You look like a beast for 18 man. D u train Cbj brah

[NickJohnW]

You look like a beast for 18 man. D u train Cbj brah

Haha, yeah, sometimes I do bro!

[NickJohnW]

Pull:


Deadlifts:

100kg x 5
140kg x 5
180kg x 3 (**** YEAH, first time dead-lifting 4 plates each side baby!)
180kg x 2

Weighted Pullups: Still felt a little sore around chest and shoulder region from My push session, so that hindered my performance on this exercise!

BW+20kg x 5
BW+20kg x 6
BW+20kg x 8

Biceps Curls:

50kg x 8
55kg x 6
55kg x 4

Hammerstrength Rows:

160kg x 8
160kg x 8
160kg x 6 (also managed to do a partial 7th rep, but it still wasn't completely back, so I didn't count it)

Preacher Curls:

40kg x 10
50kg x 6

Alternating Dumbbell Curls:

20kg's x 6
18kg's x 8
18kg's x 7
20kg's x 6
16kg's x 12

Shrugs Annihilation (a super dropset):

50kg's x 12
46kg's x 12
42kg's x 12
38kg's x 12
34kg's x 12
30kg's x 12
26kg's x 12
26kg's x 12

Ab's:

Cable Crunches:

56kg x 6
49kg x 8
49kg x 8

Oblique Raises:

36kg's x 12
36kg's x 12
20kg's x 20

[MaCK123]

One of my meals from yesterday:


IIFYM#BODYBUILDING LUNCH#CHOBANI FF GREEK YOGURT#TIM TAMS#DEVONDALE MILK#NUTRI-GRAIN CEREAL#COTTEE'S CHOCOLATE TOPPING!

Macros: 708 cal, 11g fat, 107g carbs, 42g protein.

in. strong meal. strong lifts great keep it up!!

good luck bro!

[NickJohnW]

in. strong meal. strong lifts great keep it up!!

good luck bro!

Cheers, much appreciated

[NickJohnW]

Squats:

60kg x 6
100kg x 7
140kg x 5
140kg x 5

Leg Press:

290kg x 20
370kg x 12
370kg x 8 (could've done a few more reps)

Leg Curls:

89kg x 15
96kg x 10
96kg x 12
96kg x 10

Leg Extensions:

89kg x 15
89kg x 10
89kg x 12 (with a final negative of 5 seconds)



No Calf Raises today

[NickJohnW]

Push:


Let me just say that before this session, I had only gotten 3 hours of sleep, I also lowered my calories again the day before, from 3100 to 2800 and I only had breakfast in the tank, and usually have triple the calories before training. I also just finished a 8 hour shift at work (which is pretty physical), So it is fair to say that this all would have had an impact on my performance (as you can see mu numbers are pretty weak on DB Press...

I ended up having a Monster Lo Carb energy drink 30 minutes into my session though, which seemed to 'pick me up'... as you'll see by the Cable fly's numbers and press-down numbers etc.

Flat DB Press:

42.5kg's x 3
42.5kg's x 5
42.5kg's x 4

Incline DB Press:

37.5kg's x 7 spotted
40kg's x 6 spotted
42kg's x 5 spotted

Shoulder Press Machine:

50kg x 8
50kg x 9
60kg x 6

Dips:

BW+20kg x 8
BW+30kg x 5
BW+30kg x 5
BW+30kg x 5

Cable Crossovers: 2 second negatives/eccentrics

18kg's x 20
23kg's x 15
27kg's x 10 (PB)

Lateral Raises:

15kg's x 12
17.5kg's x 6
15kg's x 10

+ 1 set of cable lateral raises: 14kg's x 8

One Arm Triceps Press-downs:

14kg's x 12
14kg's x 12
18kg's x 9 (PR)

Triceps Press-downs (V-Shaped Bar):

36kg x 15
50kg x 12
59kg x 5 (could've done one last rep)

Triceps Extension Machine:

45.5kg x 8
41kg x 11
41kg x 7

[NickJohnW]

Pull day (RPE of 8-9):

Deadlifts:

140kg x 5 (with no belt... it felt too easy)
180kg x 1
180kg x 2
180kg x 1

Weighted Pullups:

BW+20kg x 6
BW+20kg x 7
BW+20kg x 7

Bicep Curls (with straight bar and not EZ curl bar this time!):

45kg x 6
45kg x 6
45kg x 6

Wrist was hurting, hence why the weight was dropped, I didn't mind though, it allowed me to focus more on form!

Hammerstrength rows: (2 second eccentrics this session)

160kg x 6
160kg x 6
120kg x 12

Preacher Curls:

40kg x 12
40kg x 10
40kg x 8 (extra set)

Alternating DB curls:

16kg's x 8
18kg's x 8

Hammer Curls (extra accessory movement) and really focusing on the eccentrics to put a lot of emphasis on the brachialis:

20kg's x 7
18kg's x 10
18kg's x 10

Shrugs:

(massive dropset again):

50kg's x 15
46kg's x 12
42kg's x 10
38kg's x 10
34kg's x 10
30kg's x 10
26kg's x 10

then a 1 minute rest before doing a final set of shrugs a few reps short of failure with good form and slow eccentrics:

50kg's x 12


Core Work (heavy on obliques, medium on abs):

Oblique Raises:

40kg's x 10 each side
40kg's x 8 each side
40kg's x 10 each side

Cable Crunches:

35kg x 15
35kg x 15
42kg x 6 (4 reps or so short of failure)


My deadlift song from this session:

[WillBrah]

aware of your ******** link to this thread. lookin good brah.

[NickJohnW]

aware of your ******** link to this thread. lookin good brah.

Haha, cheers!

[NickJohnW]

Monday 17th December (Today):

Rest Day.

I slept in today til 11:30am; I got to sleep at 12:00am last night! (so 11.5 hours sleep). This is the most sleep I have ever had!


I got up, went to Woolworths/Safeway and bought this weeks shopping (which included my first box of Coco Pops in my in my entire life!) I got a 1.06kg box of Coco Pops :O


Tonight I ended up doing a 16 minute cardio session of HIIT on my bike... only burnt 100 calories, but it is more just for active recovery as I am training lower body tomorrow.

Cut is going well, as I mentioned I have lowered my calories to 2800-2900 a day and have added in random bouts of 15 min cardio here and there to assist in my energy deficit.


Here is a picture of my first box of Coco Pops:

[Teenwolf2]

Strong coco pops usage, Brisbane thread up in here. We should all train together some time

[NickJohnW]

Strong coco pops usage, Brisbane thread up in here. We should all train together some time

LOL, yeah, well I have never had Coco Pops before... I've been deprived my whole life...

A friend recommended I get the Coco Pops Chex after I finish this box, which will take a while (2 weeks, maybe 3) considering I'm cutting at the moment.


I was unaware of this Brisbane thread... will hunt it down now! I'm definitely keen for a training session.

[NickJohnW]

I accidentally deleted the last 2 workouts off my phone so I can't upload them.

I will upload tonight's one later on.

From memory though, my squats were around 140kg leg press was around 380kg for 8-10 reps, leg extensions and leg curls around 70-90kg for 8-15 reps focusing on slow eccentrics as always, (I did 5 sets of squats, 3 sets of Leg Press, 3 sets of Stiff legged Deadlifts, 5 sets of leg extensions, 5 sets leg curls, 9 sets of calf raises which varied between seated and leg press calf raises).

Last night I wasn't feeling it, dumbbell pressing went down, Shoulder pressing was done on the hammer-strength ISO-lateral machine as the gym was crowded, Dips were lowered in weight so I could hone in on the eccentrics and squeezing the triceps. One Arm triceps cable press-downs were used, Lateral raises were lowered too this time and instead of doing them standing I leaned on a bench and did them supported... like how Alberto is demonstrating in the video. I did something like 35 sets total in this push session (yes, a lot of volume, I know!).

[NickJohnW]

Okay, so as of the last Pull workout I did, I changed my Lower Push Pull routine a bit.

I have adopted one of Alberto Nunez's old routines... it's really high volume... (I'm talking 45-55 sets a workout) and I have felt great on it so far.


I have had a problem for the past few months where I seem to not have any DOMS and I also haven't been able to get to sleep (insomnia).

So I figured that if I increased the total volume that it should alleviate both of these problems.

All I can say that I have a lot of confidence and in this routine!




Day 1 Lower Body
Day 2 Push
Day 3 Pull
Day 4 Rest
Day 5 Lower Body
Day 6 Push
Day 7 Pull
Day 8 Rest

Lower Body:

Squats: 7 sets 8-3 reps
Hack Squats: 5 sets 12-4 reps
Leg Extensions: 5 15-8 reps
Stiff-leg Deadlifts: 5 sets 8-3 reps
Glute Ham Raise: 4 sets (As many as I can do)
Seated Ham Curls: 4 sets 10-15 reps
Lying Ham Curls: 4 sets 4-10 reps
Standing Calve Raises: 5 sets 8-15 reps
Seated Calve Raises: 5 sets 6-12



Push Day:

Dumbbell Press Flat: 6 sets 8-4 reps
Incline Barbell: 5 sets 8-4 reps
Machine Chest Press: 5 sets 15-10
Flies: 4 sets 10-8
Standing shoulder Press: 7 sets 7-3 reps
Smith Machine Press: 4 sets 10-5 reps
Close-grip Bench: 5 sets 8-5 reps
One form of extension: 4 sets 8-5
Dips: 5 sets to failure



Pull:

Deadlifts: 6 sets 5-3 reps
Bent-over Rows: 5 sets
T-Bar Rows: 5 sets 5-3 reps
Weighted Chin-ups: 5 sets 5-3 reps
Rowing Machine of choice: 4 sets 10-8 reps
Hammer curls: 5 sets 10-15 reps
Dumbbell Curls: 5 sets 8-3 reps
Machine of choice: 3 sets 12-8 reps
Shrugs: 8 sets 15-6 reps
Chin-ups: 5 sets to failure

[NickJohnW]

New Pull:

Deadlifts: 6 sets

100kg x 5
140kg x 5
180kg x 3
180kg x 2
180kg x 2
180kg x 2

Bent Over Rows: 5 sets (Dumbbells, as barbell was taken)

50kg's x 5
50kg's x 5
50kg's x 5
50kg's x 5
50kg's x 5

T-Bar Rows: 5 sets

3 plates x 6
4 plates x 3
4 plates x 3
4 plates x 4
4 plates x 5

Weighted Chin-ups/pull-ups: 5 sets

BW+20kg x 3
BW+20kg x 3
BW+20kg x 5
BW+20kg x 4
BW+20kg x 4

Hammerstrength Rows: 4 sets

120kg x 10
120kg x 8
120kg x 8
120kg x 8

Hammer Curls: 5 sets

14kg's x 15
16kg's x 10
16kg's x 10
14kg's x 15
16kg's x 13

Dumbbell Curls: 5 sets

16kg's x 8
18kg's x 8
20kg's x 6
20kg's x 6
18kg's x 6

Shrugs: 8 sets

50kg's x 15
50kg's x 12
50kg's x 10
50kg's x 14
50kg's x 12
50kg's x 10
50kg's x 10
50kg's x 13

Chin-ups (Failure): 5 sets

7
5
8
6
5
5

[leangains69]

How long are you in gym with that sort of volume man? are you still progressing in weights fine?