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

[NickJohnW]

So I started training in November last year (age 17.5), at about 60kg's (132lbs) at 11% bodyfat and about 3 months ago I reached 90kg 15-16% bodyfat (age 18.5).

I have now been cutting since 3 months ago, first at about 3800 calories, then 3600, then 3400, then 3200-3300 calories per day (200p, 450c, 40-45f) and am now at about 11% bodyfat at 85-86kg and am aiming to cut til next January at the same macros (2 more months), to reach a single digit bodyfat percentage (aiming for 7-8%), then slowly gain at 1-1.5lbs per month!

These are roughly (can't remember to the 'T') how my big lifts have progressed since day 1 last November to today:

Squats: 60kg x 5 (on smith machine) --> 160kg x 5 (free weight) I am really proud of my squat progress!
Deadlifts: 60kg x 10 --> 170kg x 3
Bench: 20kg dumbbells x 8 --> 50kg dumbbells x 6 (spotted on last 2 reps)
Military press 30kg x 8 (smith machine) --> 60kg x 4 (free weight).
Pull ups: body weight x 6 --> body weight + 25kg plate x 5-6 reps

And my leg press has gone from 140-160kg for 3 reps to 500kg for 5 reps (spotted).


I am aiming at around 50min-60 min workouts (5-6 days a week, as as of 2 weeks ago I barely ever get to do my second legs day on Saturday Ea due to working all day). Each workout will consist of about 17-20 working sets, with emphasis on both strength and hypertrophy. I will be focusing on getting my Deadlifts and military press up, as I think they are my weakest area!

My routine is as follows:

Monday: Pull 1

Deadlifts (5 x 3-6)
Weighted Pullups (3 x 6-8)
Hammer-strength Rows (3 x 6-12)
Bicep Curls (3 x 3-6)
Preacher Curls (3 x 6-12)
Shrugs (3 x 6-10)

Tuesday: Push 1

Flat DB Presses (5 x 3-6)
Incline DB Presses (3 x 6-8)
DB shoulder Presses (3 x 3-6)
Weighted Dips (3 x 3-6 reps)
Cable Flys (2 x 8-15)
Lateral Raises (3 x 6-12)
Triceps Press-downs (3 x 6-10)

Wednesday: Legs 1

Low Bar Squats (5 x 3-6)
Leg Press (3 or 4 x 6-8)
Leg Curls (4 x 8-15)
Leg Extensions (4 x 8-15)
Seated Calf Raises (3 x 6-10)

Thursday: Pull 2

Weighted Pullups (5 x 3-6)
One Arm DB Rows (2 x 6-10)
Hammer-strength Rows (3 x 6-12)
Bicep Curls (3 x 3-6)
Preacher Curls (2 x 6-10)
Concentration Curls (2 x 6-12)

Friday: Push 2

Flat DB Press (5 x 3-6)
Military Press (3 x 3-6)
Dips (3 x 3-6)
Cable Flys (2 x 8-15)
Lateral Raises (3 x 6-12)
Triceps Press-downs (3 x 6-12)

Sat: Legs 2 (If I can ever make it)

Leg Press (5 x 3-6)
Stiff Legged Deadlifts (4 x 5-8)
Leg Extensions (4 x 8-15)
Leg Curls: (4 x 8-15)
Seated Calf Raises: (3 x 6-12)

My Current Supplements are:

Creatine Monohydrate (3-6g per day; post workout)
Multivitamin (1 per day; Swisse Mens Ultivite)
Zinc + (1 per day; Swisse Brand again)
Fish Oil (6g per day)
Vitamin C (1000mg per day)
Digestive Enzymes (1 pill with breakfast, 1 pill with post workout meal)

I have been taking digestive enzymes for 1 week now, and have noticed when I go to the toilet it doesn't smell bad anymore, I can train without wanting to throw up from bloating /I used to get after eating, also, I feel my body is also digesting protein much better now!




Now with further a due, I hope this workout log is going to be better than my last ones... as I never got any people to follow me and it kind of sucked...

So what do you say... YOU IN?

[NickJohnW]

I will post the past 2 weeks of my training sessions when I get home tonight!

[jimmyb6281]

In on this. Im bulking up too interested in your results vs mine.

[Teenwolf2]

In Bris brah

[NickJohnW]

Yup, sure am brah!

Upper Mt Gravatt!

[NickJohnW]

Week 1: (2 weeks ago) !!!ALL WEIGHTS IN KILOGRAMS NOT POUNDS!!!


Monday: Pull: Back/Biceps

Deadlifts:

100kg x 8
140kg x 8
150kg x 4
160kg x 3 (Belt)
160kg x 3 (Belt)

Weighted Pullups:

BW+15kg x 8
BW+20kg x 6
BW+20kg x 6

Hammer-Strength Rows:

130kg x 6
130kg x 10
140kg x 6

BarbellCurls:

50kg x 6
50kg x 6
50kg x 6


Preacher Curls:

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

Shrugs:

50kg's x 12
50kg's x 12
50kg's x 8

Tuesday: Push: Chest/Shoulders/Triceps

Flat DB Presses:

42kg's x 6
44kg's x 9 (spotted)
46kg's x 8 (spotted)
48kg's x 6 (spotted)
50kg's x 6 (spotted)

Incline DB Presses:

36kg's x 6
38kg's x 7 (spotted)
40kg's x 5 (spotted) the last rep was ****!


DB Shoulder Presses: (subbed it for military presses)

50kg x 4
50kg x 6
60kg x 2

Weighted Dips:

BW+20kg x 6
BW+40kg x 3
BW+40kg x 3

Cable Flys:

16.25kg's x 15
18.75kg's x 6

Lateral Raises:

10kg's x 14
16kg's X 12
18kg's X 8 (quite a bit of swinging on last 3-4 reps)

Triceps Press-downs:

35kg x 10
42kg x 6
42kg x 6

Wednesday: Legs:

Low Bar Squat:

60kg x 5
100kg x 6
140kg x 6
145kg x 5
150kg x 3 (PR)

Leg Press:

290kg x 15
370kg x 9
450kg x 6 (2/3 reps)
500kg x 5 (2/3 reps, spotted)

Leg Curls: Slow negatives!

90kg x 15
90kg x 10
90kg x 10
90kg x 10

Leg Extensions: Slow negatives!

90kg x 15
90kg x 12
90kg x 12
90kg x 10

Seated Calf Raises:

40kg x 40
80kg x 12
120kg x 5

Thursday: Pull 2: Back/Biceps

Weighted Pullups:

BW+20kg x 6
BW+20kg x 6
BW+25kg x 4 (PR)
BW+25kg x 3
BW+20kg x 6

One Arm DB Rows:

50kg's x 6
50kg's x 6

Hammer-Strength Row:

130kg x 10
150kg X 5 (PR)
130kg x 6

Barbell Curl:

50kg x 6
50kg x 6
50kg x 6

Preacher Curls:

40kg x 12
45kg x 6+1 negative

Concentration Curls:

20kg's x 8 (fast negatives)
20kg's x 8 (fast negatives)

Shrugs:

50kg's x 8
50kg's x 12
50kg's x 12

Friday: Push: Chest/Shoulders/Triceps

Flat DB Presses: (was really weak today)

42kg's x 7
44kg's x 3
46kg's x 7 (spotted)
48kg's x 5 (spotted)
50kg's x 3 (spotted)

Military Presses:

40kg x 10
50kg x 5
50kg x 4

Dips:

Skipped these that day!

Cable Fly's:

13.75kg's x 9
16.25kg's x 6

Lateral Raises:

12kg's x 13
16kg's x 8
16kg's x 6

Triceps Press-downs:

30kg's x 12
35kg's x 5
38.5kg's x 6
38.5kg's x 5 (extra set)

DIDN'T TRAIN SATURDAY!


Monday: Pull: Back/Biceps

Deadlifts:

100kg x 12
140kg x 9 (could've done more reps)
150kg x 3
160kg x 4
160kg x 2

Weighted Pullups:

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

Hammer-Strength Rows:

130kg x 10
140kg x 16
140kg x 8
140kg x 6 (extra set)

BarbellCurls:

50kg x 7
50kg x 8
50kg x 6


Preacher Curls:

40kg x 12
45kg x 6
45kg x 4

Shrugs:

50kg's x 15 (straps)
50kg's x 15 (straps)
140kg x 6 (straps)
140kg x 8 (straps)

Tuesday: Push: Chest/Shoulders/Triceps

Flat DB Presses: (crappy today)

42kg's x 7
44kg's x 6
46kg's x 5 (spotted)
48kg's x 4 (spotted)
48kg's x 7 (spotted)

Incline DB Presses:

36kg's x 10 (spotted)
38kg's x 6 (spotted)
38's x 8 (spotted)


DB Shoulder Presses:

26kg's x 6
30kg's x 6 (spotted)
30kg's x 6 (spotted)

Weighted Dips:

Skipped... (WRIST WAS HURTING BIG TIME FROM MY INJURY EARLY THIS YEAR)

Cable Flys:

16.25kg's x 10 (really slow negatives)
15kg's x 10 (really slow negatives)
15kg's x 12 (really slow negatives) Extra set
15kg's x 8 (really slow negatives) Extra set

Lateral Raises:

16kg's x 12 (bad form on last 6 reps)
18kg's x 8 (quite a bit of swinging on last 3 reps)
18kg's X 8 (quite a bit of swinging on last 3 reps)

Triceps Press-downs:

42kg x 6
42kg x 8
42kg x 5

Wednesday: Legs:

Low Bar Squat:

60kg x 10
100kg x 10
140kg x 7
150kg x 5
160kg x 5 (spotted on last 2 reps at bottom) (PR)

Leg Press:

290kg x 20
370kg x 10
370kg x 12
370kg x 9

Leg Curls: Slow negatives!

90kg x 15
90kg x 15
90kg x 12
90kg x 10

Leg Extensions: Slow negatives!

90kg x 15
90kg x 12
90kg x 15
90kg x 12

Seated Calf Raises:

90kg x 15
90kg x 15
90kg x 12

Thursday: Pull 2: Back/Biceps

Weighted Pullups:

BW+20kg x 6
BW+20kg x 7
BW+25kg x 4
BW+25kg x 5 (PR)
BW+25kg x 5

One Arm DB Rows:

50kg's x 7
50kg's x 8

Hammer-Strength Row:

130kg x 10
140kg X 7
140kg x 6

Barbell Curl:

50kg x 6
50kg x 6
50kg x 6

Preacher Curls:

40kg x 11
45kg x 7 (PR)

Concentration Curls:

20kg's x 8 (slow negatives)
20kg's x 8 (slow negatives)

Shrugs:

50kg's x 15 (straps)
50kg's x 15 (straps)
50kg's x 15 (straps)

Friday: Push: Chest/Shoulders/Triceps

Flat DB Presses: (was really weak today)

42kg's x 7
44kg's x 5
46kg's x 5 (spotted)
48kg's x 4 (spotted)
50kg's x 6 (spotted) I couldn't say no... I had to force myself to push out 6 reps)

Military Presses:

40kg x 10
50kg x 6
60kg x 4

Dips:

BW+20kg x 10
BW+20kg x 9
BW+30kg x 6

Cable Fly's:

16.25kg's x 12
18.75's x 10

Lateral Raises:

14kg's x 12
16kg's x 10
16kg's x 10

Triceps Press-downs:

35kg's x 12
42kg's x 6
42kg's x 6

DIDN'T TRAIN SATURDAY EITHER (had work)!

[NickJohnW]

P.S. why does my avatar on this forum say I live in the Sunshine Coast, when I distinctly changed it to Brisbane 8 months ago?

[NickJohnW]

Monday 12th November:

Pull 1: (Back and Biceps)


Deadlifts:

100kg x 12
140kg x 6
160kg x 4
180kg = FAIL
170kg =20cm off the ground; FAIL
165kg x 1

Weighted Pullups:

BW+20kg x 6 (wide grip overhand)
BW+20kg x 6 (close grip overhand)
BW+20kg x 10 (close grip overhand) spotted on last 2 reps

Hammer-strength Rows:

130kg x 12
140kg x 8
140kg x 10 spotted on the last rep

Standing EZ-Bar Curls:

50kg x 6
50kg x 7
50kg x 10

EZ-Bar Seated Preacher Curls:

50kg x 6 spotted on last 2 reps
50kg x 6 spotted on last 2 reps
50kg x 6 spotted on last 2 reps

Traps:

I just annihilated them! I did 10 drop-sets of shrugs between 8-12 reps on each set; starting at 50kg dumbbells and finishing with 30kg dumbbells.




Got home and made a low calorie protein cake (800 calories), took some digestive enzymes, and am now off to bed, seeing as it is now 114am here on Tuesday the 13th.

[NickJohnW]

I'm looking forward to Push night tonight!

[NickJohnW]

Tuesday the 13th:

Time of session: 8:30-9:30pm

Push #1: (Chest/Shoulders/Triceps): ALL WEIGHTS IN KILOGRAMS... NOT IN POUNDS! (multiply weights by 2.2 for pounds values)

Flat Dumbbell Press (Overall strength, power movement as well as the compound chest movement):

42's x 8
44's x 5
46's x 8 spotted
48's x 7 spotted
50's x 6 spotted

Military Press (Compound Shoulder Movement):

50 x 10
60 x 5
60 x 3
50 x 6
50 x 6

Lateral Raises (Auxiliary Shoulder Movement)

(I was meant to do these, after dips, but forgot I hadn't done dips and did these first... was not good for dip strength)

16's x 12
18's x 8
16's x 8 (a dropset with the set below just for a change)
12's x 6

Dips (Compound Triceps Movement):

Body weight+20 x 10 (could've done more reps)
Body weight+40 x 4
Body weight+40 x 4.5
Body weight+40 x 2

Cable Fly's (Auxiliary Chest movement)

15's x 15 (Handles from head height)
15's x 10 (Handles from chest height)
15's x 12 (handles from the highest up setting)

Triceps Press downs (Auxiliary Triceps movement):

With V-shaped bar:

41.25 x 8
41.25 x 6

With Rope:

30 x 6
26 x 8
26 x 9


Notes:

I seem to be holding strength on this cut pretty well, and am even going up in strength a little... I am pretty excited... it's almost been a year since I joined a gym and started training


Personal Thoughts... I have been tempted to ride a bike lately but am not too sure... But then I watched Alberto Nunez's video (link is posted below) on why he stayed natural, and I am pretty dead-set on continuing my natural path... Plus I am only 18 and a half years old, so It would mess with my endocrine system big time (which I learn a lot about at university. I am currently studying Nutrition and Biochem by the way; like Dr. Layne Norton).

[NickJohnW]

Time of session: 8:00-9:10pm


Low Bar Squats: (wrist wraps on all sets)

60kg x 10
100kg x 10
140kg x 4
140kg x 8 (belt)
160kg x 6 (belt) PR

Leg Presses:

290kg x 20
390kg x 10
400kg x 12


Leg Curls:

90kg x 16
90kg x 12
90kg x 9
90kg x 8

Leg Extensions:

90kg x 15
90kg x 12
90kg x 12
90kg x 11

Seated Calf Raises:

100kg x 8

Triple Drop set:

100kg x 10
80kg x 10
40kg x 20

Ab Work:

Cable Crunches:

42kg x 20
49kg x 8
42kg x 12
42kg x 12

Oblique Side Raises:

25kg x 12 each side
25kg x 12 each side

Notes:

Left wrist was hurting like crazy!

[NickJohnW]

Thursday 15th November 2012

Pull 2: (Back and Biceps)


Weighted Pullups:

BW+20kg x 7
BW+20kg x 6
BW+20kg x 7
BW+25kg x 5
BW+20kg x 6

One Arm DB Rows:

50kg's x 8
50kg's x 8

Hammer-strength Rows:

140kg x 9
140kg x 6
140kg x 10

Standing EZ-Bar Curls:

50kg x 6
50kg x 6
50kg x 5

EZ-Bar Seated Preacher Curls:

45kg x 6
45kg x 9

Concentration Curls:

20kg's x 8
20kg's x 8

Shrugs:

All with no rest in between sets!

50kg's x 15
46kg's X 6
42kg's x 6
38kg's x 8
34kg's x 6
30kg's x 6

[NickJohnW]

Push 2: (Chest/Shoulders/Triceps):

Incline DB Presses:

36kg's x 6
38kg's x 8
40kg's x 4
40kg's x 6
42kg's x 3
42kg's x 5 (slightly spotted on the final rep of this set)


DB Shoulder Presses: (**** weight used at they were already fatigued from the incline DB pressing, but that was fine; it allowed me to focus solely on my form!)

24kg's x 12
26kg's x 10
28kg's x 6
28kg's x 5

Dips: (I do dips... not those ****ty bench dips that some people do with 2 benches)

BW+20kg x 12
BW+30kg x 7
BW+30kg x 6
BW+30kg x 8

Lateral Raises:

16kg's x 12
16kg's x 8
16kg's x 9

Cable Fly's:

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

Triceps Press-downs:

with bar:

42kg x 8
42kg x 5
35kg x 10

with rope: (with 2 second negatives, and focusing on the squeeze. I had my elbows locked in extremely well; no moving from my side at all!)

23.75kg x 12
23.75kg x 12
23.75kg x 12

Abs:

Cable Crunches:

42kg x 15
42kg x 10
42kg x 12

[NickJohnW]

Workout duration; including ab work was just short of 2 hours

Pull 1: (Back/Biceps):

Deadlifts:

100kg x 6
140kg x 4
160kg x 4
170kg x 1 (had another rep or two in me)

I cut it short a set here, as my lower back was bothering me!

Weighted Pullups:

20kg x 6
20kg x 6
20kg x 6
20kg x 8

Hammerstrength Rows:

140kg x 10
150kg x 8
150kg x 7
150kg x 7

Biceps Curls:

50kg x 6
50kg x 7
50kg x 5

Preacher Curls:

45kg x 10
50kg x 6
45kg x 7

Shrugs:

(no rest between sets)

50kg's x 10
46kg's x 10
44kg's x 10
42kg's x 10
38kg's x 10
34kg's x 10
30kg's x 10
26kg's x 10
22kg's x 10

Ab Work:

Cable Crunch's:

49kg x 12
56kg x 6
56kg x 6
49kg x 7

Side Raises:

25kg x 10 each side
25kg x 12 each side
30kg x 8 each side
32kg x 6 each side

Knee Raises:

20kg x 10
20kg x 8
20kg x 6

[NickJohnW]

Time of session: 8:30-9:30pm

Push #1: (Chest/Shoulders/Triceps): ALL WEIGHTS IN KILOGRAMS... NOT IN POUNDS! (multiply weights by 2.2 for pounds values)

Flat Dumbbell Press (Overall strength, power movement as well as the compound chest movement):

42's x 7
44's x 3
46's x 8 spotted
48's x 8 spotted
50's x 4 spotted

Military Press (Compound Shoulder Movement):

50 x 9
55 x 5
55 x 5
60 x 3 self assisted
55 x 4

Dips (Compound Triceps Movement):

Body weight+20 x 10
Body weight+30 x 8
Body weight+30 x 6
Body weight+30 x 7
Body weight+40 x 4.5

Lateral Raises (Auxiliary Shoulder Movement)

(I was meant to do these, after dips, but forgot I hadn't done dips and did these first... was not good for dip strength)

16's x 8
16's x 12
12's x 8

Incline Cable Fly's (Auxiliary Chest movement)

11.25's x 8
11.25's x 8
11.25's x 9

Triceps Press downs (Auxiliary Triceps movement):

With V-shaped bar:

42 x 7
45.5 x 6

With Rope: (really controlled negatives)

28 x 6
24.5 x 9
24.5 x 12
24.5 x 12



Wednesday 21st


Legs Workout:


Low Bar Squats:

60 x 10
100 x 10
140 x 8
160 x 5
160 x 5

Leg Press:

290 x 20
370 x 12
370 x 10

Stiff Legged Deadlifts:

120 x 5
120 x 6
120 x 6

Leg Curls:

90 x 12
90 x 8
70 x 20

Leg Extensions:

90 x 20
90 X 12
90 X 10

Seated Calf Raises:

100 x 12
60 X 20
60 X 30
60 X 30


Thursday 22nd

Pull Workout #2:

Bodyweight + 20 x 6
Bodyweight + 20 x 6
Bodyweight + 20 x 6
Bodyweight + 20 x 6
Bodyweight + 20 x 6

One Arm DB Row's:

50's x 6
50's x 8

Hammerstrength Rows:

140kg x 8
150kg x 5
150kg x 6

Biceps Curls: (backed the weight to 45kg cause of my sore wrist)

45 x 6
45 x 6
45 x 7

Preacher Curls:

40 x 11
40 x 11

Standing DB Curls:

20's x 6
20's x 8

Shrugs: (the crazy ass 9 set super-set)

50's x 12
48's x 10
46's x 10
44's x 10
38's x 10
36's x 10
34's x 10
32's x 10
30's x 10

Abs:

Cable Crunches:

49 x 8
49 x 10
49 x 12
49 x 10

Side Raises:

30 x 8 each side
32 x 12 each side
32 x 12 each side
34 x 12 each side


Forearms:

Reverse Curls:

20kg x 20


Friday 23rd:

Push Workout #2:

Incline DB Presses:

36kg's x 10
40's x 5
42's x 5 spotted
42's x 6 spotted
40's x 5 spotted

DB Shoulder Presses:

24's x 6
26's x 10
28's x 7
30's x 5

Dips:

Bodyweight + 30kg x 6
BW + 30 x 7
BW + 30 x 6
BW + 30 x 5
BW + 30 x 5

Lateral Raises:

16kg's x 10
16's x 10
16's x 10

Cable Flys:

12.5kg's x 20
17.5kg's x 9
17.5's x 6

Triceps Press-downs: (With Bar)

42kg x 8
42 x 7
42 x 6

[NickJohnW]

Pull 1: (Back/Biceps):

Deadlifts: First time trying DL's barefoot... I'M NEVER WEARING SHOES ON DL's AGAIN!!!

100kg x 6
140kg x 5
160kg x 5
160kg x 4
165kg x 1

Weighted Pullups:

20kg x 7
20kg x 6
20kg x 7
20kg x 6

Hammerstrength Rows:

150kg x 8
150kg x 8
150kg x 7
150kg x 8

Biceps Curls:

50kg x 8 close grip
50kg x 8 close grip
50kg x 6 close grip

Preacher Curls:

40kg x 12
50kg x 5.5
45kg x 7

Shrugs:

(no rest between sets)

50kg's x 12
46kg's x 10
42kg's x 10
38kg's x 10
34kg's x 10
30kg's x 10
26kg's x 10
22kg's x 20

Ab Work:

Cable Crunch's:

49kg x 10
56kg x 6
49kg x 9
49kg x 12

Side Raises:

40kg x 8 each side
40kg x 12 each side
40kg x 8 each side
40kg x 8 each side



Push (Chest/Shoulders/Triceps):

Flat DB Presses:

42kg's x 8
44kg's x 4
46kg's x 5 (help getting the weights up only)
48kg's x 7 (spotted)
50kg's x 5 (spotted)

Hammerstrength Shoulder Presses: (It was getting late 10:00pm and there were no incline benches or barbells free for militaty press or db shoulder press, so I used the hammerstrength shoulder press)

65kg x 12
70kg x 9
95kg x 4 (spotted)
95kg x 4 (spotted)

Weighted Dips:

BW+20 x 9
BW+20 x 6
BW+30 x 6
BW+30 x 4
BW+30 x 5

Incline Cable Flys:

10kg's x 10
10's x 12
10's x 12

Lateral Raises:

16kg's x 10
16kg's x 10
16kg's X 10

Triceps Press-downs:

With V Bar:

42kg x 10
49kg x 4
42kg x 9

With Rope:

25kg x 6
25kg x 10

Additional Work:

Posterior Delts:


Upright Rows:

24kg's x 8
24kg's x 8
24kg's x 8
24kg's x 8

[NickJohnW]

I have also now started a YouTube Channel, and seeing as it has been a solid year since I started training last year in November, I made a 1 Year Progress Video...

[NickJohnW]

Legs Workout:


Low Bar Squats:

60kg x 10
100kg x 10
140kg x 10
160kg x 1 (FAIL)
140kg x 6

Leg Press:

290kg x 20 (to my chest depth)
370kg x 10
390kg x 12
400kg x 8

Leg Curls:

90kg x 15
100kg x 8
90kg x 12
100kg x 7

Leg Extensions:

90kg x 15
90kg X 12
90kg X 10
90kg x 10

Machine Calf Raises:

165kg x 20
Stacked (195kg) x 14
Stacked x 12
Stacked x 10

As you can see from my squat numbers... I was not in the zone tonight... not feeling it much, hence, why I added a 4th set of leg press; to somehow try to make up for the lack of effort! Now that I think of it, I did do 20 minutes of HIIT on the bike a couple of hours prior to this legs session, so it's possible that that is the reason behind the ****ty squats.





Oh, and I thought I'd post a photo of my usual cutting breakfast (currently having 5 days a week at the moment):





Here's the ingredients and macros for it:

[douglasmich]

fuk your strong! my legs are bigger than yours (no brag) but i only squat 100kg !! crazy work man

[NickJohnW]

fuk your strong! my legs are bigger than yours (no brag) but i only squat 100kg !! crazy work man

Haha, thanks bro!

[NickJohnW]

Pull 2:

Pullups:

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

One Arm DB Rows:

50kg's x 8
50kg's x 8


Hammerstrength Rows:

150kg x 10
160kg x 6 PERSONAL RECORD (4 plates each side)
160kg x 6

Biceps Curls:

50kg x 10
55kg x 6
55kg x 4

Preacher Curls:

40kg x 12
50kg x 5

Standing DB Curls:

20kg's x 6
22kg's x 6
22kg's x 6
20kg's x 8

Shrugs:

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
22kg's x 12

Abs:

Cable Crunches:

49kg x 12
56kg x 6
49kg x 8
49kg x 8

Side Raises:

40kg's x 6
38kg's x 8
34kg's x 8
20kg's x 20

Forearms:

Wrist Curls:

20kg x 20
25kg x 15
30kg x 10

Reverse Curls:

20kg x 20

[NickJohnW]

Push 2:


Incline DB Presses:

36kg's x 9
38kg's x 8
40kg's x 5
42kg's x 6 barely spotted
44kg's x 5 spotted

DB Shoulder Presses:

24kg's x 8
26kg's x 6
28kg's x 4
30kg's x 6 spotted

Dips:

BW+20kg x 6
BW+20kg x 9
BW+30kg x 6
BW+30kg x 5
BW+20kg x 9

Lateral Raises:

16kg's x 10
16kg's x 10
16kg's x 10

Cable Crossovers:

13.75kg's x 12
13.75kg's x 15

Triceps Pressdown's: (Weak as fuark today, after the dips with super slow negatives!)

49kg x 4
42kg x 6

[NickJohnW]

Pull:"

Today I was on the Gold Coast and hat to go to this ****ty gym that only had like 10 sets of dumbbells ranging up to only 40kg ones... there was no hammer-strength stuff, so I had to improvise where it was needed:

Deadlifts:

100kg x 6
140kg x 5
160kg x 2 lost grip
160kg x 5
170kg x 2 PERSONAL RECORD (I could have done another rep)

Weighted Pullups:

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

One Arm DB Rows:

40kg's x 12
40kg's x 10
40kg's x 12

Biceps Curls:

50kg x 6
50kg x 7
50kg x 6

Preacher Curls:

40kg x 8
40kg x 10
40kg x 8

Shrugs:

40kg's x 15
30kg's x 15
25kg's x 15
20kg's x 15
17.5kg's x 15
15kg's x 15

Ab Work:

Cable Crunches:

60kg x 15
70kg x 12
80kg x 10
80kg x 10

Side Raises:

40kg x 8
40kg x 8
40kg x 8
40kg x 8

Hanging Leg Raises:

10
8
10

These were harder than knee raises... no extra weight was needed

[NickJohnW]

I found an Anytime Fitness in Robina, so I was able to train at a decent gym (My gym franchise), finally!
I was really weak today, as I didn't really get a chance to eat yesterday (only got a total of 2600, whereas I normally eat above 3000 a day on my current cut), and I had also went for a walk with my dad to the NSW Border from Coolangatta on the Gold Coast.

Push:

DB Presses:

42kg's x 6
44kg's x 8 Spotted
46kg's x 5 Spotted
48kg's x 3 Spotted
50kg's x 1 Spotted (SHEEEIT!)

Seated Barbell Press: (touching my collar bones with the bar; REALLY DEEP REPS)

50kg x 3
60kg x 1
60kg x 1
50kg x 3

Dips:

BW+20kg x 10
BW+30kg x 6
BW+30kg x 5
BW+30kg x 4
BW+30kg x 5

Lateral Raises: (Extremely strict form and with slow negatives)

12kg's x 12
14kg's x 8
14kg's x 8

Incline Cable Crossovers:

8.75kg's x 15
11.25kg's x 8
11.25kg's x 9

Triceps Press-downs: (I don't know what happened here)

46.25kg x 6
43.75kg x 4
41.25kg x 5

[Teenwolf2]

Nick you're making awesome progress, your squats, bench and pull ups are especially impressive. Where do you live?

[NickJohnW]

Nick you're making awesome progress, your squats, bench and pull ups are especially impressive. Where do you live?

Haha, thanks bro!

I live in Upper Mt Gravatt.



I need to work on squat depth though, as my current form looks like Layne Norton's (I lean too far forward and as a result lose a bit of depth)... I think I am going to drop it back to 130-140kg and work on going more ATG.

[NickJohnW]

Was meant to train legs yesterday but wasn't feeling up to it, so I went today.


Squats: Slowly getting deeper on squats now that I dropped it back to a light weight of 140kg (315lbs)

60kg x 6
100kg x 4
100kg x 6
140kg x 5
140kg x 3

Leg Press:

300kg x 15
400kg x 6
400kg x 6
400kg x 6

Leg Curls:

89kg x 15
96kg x 15
96kg x 10
103kg x 8

Leg Extensions:

89kg x 15
96kg x 12
103kg x 8
96kg x 8
96kg x 8

[NickJohnW]

Weighted Pullups:

BW+20kg x 5
BW+20kg x 6
BW+20kg x 6
BW+20kg x 5
BW+20kg x 7

Hammerstrength Rows:

120kg x 12
160kg x 6
160kg x 8
160kg x 6
160kg x 6

Biceps Curls:

50kg x 6
50kg x 6
50kg x 6

Preacher Curls with 3 second negatives (Machine today):

46kg x 15
53kg x 12
55.5kg x 10
60kg x 8
60kg x 9

Alternating DB Curls:

20kg's x 6
20kg's x 8
20kg's x 7

Dumbbell Shrugs:

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
22kg's x 12
18kg's x 20

[NickJohnW]

Push 2:

Had to train after an 5 hour shift today with no food except 600 cal breakfast which would've been burnt during work (hence I was lacking energy this session)


Incline DB Press:

40kg's x 5
40kg's x 5
40kg's x 4
42kg's x 5 (spotted)
40kg's x 2

DB Shoulder Press: (all the way down; dumbbells touched shoulders)

24kg's x 6
26kg's x 5.5
30kg's x 5 spotted final 2 reps
30kg's x 7 spotted on final rep

Dips:

BW+20kg x 8
BW+30kg x 6
BW+30kg x 6
BW+30kg x 5
BW+30kg x 4

Lateral Raises:

14kg's x 12
16kg's x 6
16kg's x 8

Cable Fly's:

13.75kg's x 15
13.75kg's x 15
16.25kg's x 10

Triceps Press-downs:

43.75kg x 5
41.25kg x 5
36.25kg x 6

Triceps Extensions (Machine):

60kg x 6
60kg x 10
60kg x 8
60kg x 6

All 4 sets were with 2-3 second negatives.

[NickJohnW]

As of this week I have changed up my routine slightly. It is as follows:

Lower/Push/Pull 3 days on 1 day off, repeat.


Eg.

Week 1

Mon-lower (Light intensity)
Tue-push (Light intensity)
Wed-pull (Medium intensity)
Thu-rest
Fri-lower (Heavy intensity)
Sat-push (Light intensity)
Sun-pull (Light intensity)

Week 2

Mon-rest
Tue-lower (Medium)
Wed-push (Heavy)
Thu-pull (Light)
Fri-rest
Sat-lower (Light)
Sun-push (Medium)

Week 3

Mon-pull (Heavy)
Tue-rest
Wed-lower (Light)
Thu-push (Light)
Fri-pull (Medium)
Sat-rest
Sun-lower (Heavy)

Week 4

Mon-push (Light)
Tue-pull (Light)
Wed-rest
Thu-lower (Medium)
Fri-push (Heavy)
Sat-pull (Light)
Sun-rest

Week 5

Mon-lower (Light)
Tue-push (Light)
Wed-pull (Medium)
Thu-rest
Fri-lower (Heavy)
Sat-push (Light)
Sun-pull (Light)


Mon-Rest


REPEAT!





The intensity is referring to the RPE of that given day (Rate of Percieved Exertion) I am slowly going to transition into this method of training and phase out my use of rep ranges as Alberto Nunez has gotten me interested in it! I am using the 10 point RPE scale!


Intensity Legend:

(Light intensity) = 55-60% 1RM [RPE of 10] 10 = absolute max (no more reps)
(Medium intensity) = 75% 1RM [RPE of 9.5] 9.5 = in between 1 and 0 more reps
(Heavy Intensity) = 90% 1RM [RPE of 9] 9 = could’ve done 1 more rep





Sample of my Lower Push Pull routine now!

Lower Body:

Squats: 5 sets 3-5 reps
Leg Press: 3 sets 6-10 reps
Stiff Legged Deadlifts: 3 sets 5-8 reps
Leg Curls: 2 sets 15-20 reps
Seated Calf Raises: 3 sets 15-20 reps

16 total sets



Push:

Flat DB/Flat Barbell Press: 4 sets 3-5 reps
Incline Barbell/Incline DB Press: 3 sets 4-8 reps
Shoulder Press: 3 sets 6-10 reps
Dips: 4 sets 4-8 reps
Cable Crossovers: 3 sets 10-15 reps
Lateral Raises: 2 sets 8-12 reps
One Arm Triceps Press downs: 3 sets 6-12 reps

22 total sets



Pull:

Deadlifts: 4 sets 3-5 reps
Weighted Pull-ups: 3 sets 4-8 reps
Bicep Curls: 3 sets 4-8 reps
Hammerstrength Rows: 3 sets 6-10 reps
Preacher Curls: 2 sets 8-12 reps
Alternating DB Curls: 2 sets 10-15 reps

17 total sets





Volume Breakdown (per lower, push or pull session):

Chest: 10 sets
Back: 10 sets
Biceps: 7 sets
Triceps: 7 sets
Legs: 16 (Hamstrings: 13 sets) (Quads: 8 sets)