*The Way I Do It - nigster's Training Log*

[nigster]

Phew, just came back from my another exercise for today.

- Jogging
- Sprinting
- Jumping
- Walking

Now just chilling around. Tomorrow...chest and shoulders. Stay tuned. Peace out!

[nigster]

Monday August 25th - Chest, shoulders

Bench press: 2x6x130 kg. Didn't go that heavy today.

Cable crossovers: 10x40, 8x45, 10x35 kg

A) Shoulder press (hammer): 3x10

B) Side lateral raise DB: 12x14, 12x18, 12x21, 10x24 kg. Felt good.

Front raise DB: 2x10x15 kg

At the end I did some cardio.

And damn my legs are sore because of that jogging and sprinting yesterday.

[Rageking]

solid sessions bro

[nigster]

Tuesday August 26th

Today was off from the gym. Just did some streching for legs and then I also did some pull up's, three sets 10 reps each. Tomorrow I'll be hitting some legs.

[Rageking]

legs, cant wait!

[nigster]

Wednesday August 27th - Legs

I didn't have any energy when I got into gym.

Front squat: 2x6x100 kg. No belt this time. I didn't go that heavy neither. Slow and steady.

Seated leg curl: 3x8x120 kg

Hack squat: 2x10x90 kg. Tried to really squeeze only with my quads.

Standing calf raise: 10x130, 10x160, 10x180 > 10x130 kg. That > symbol is a drop set.

Lying leg curl: 2x8x50 kg

At the end I did three sets for abs and two sets of that leverage hack which is very good machine.

That's it. It was a quite lousy workout today but what the heck.

[nigster]

Thursday August 28th - Back, arms

I combined two sessions just for the fun of it.

Low row (cable): 2x10x120 kg. Light weight but I didn't feel like going any heavier than this.

Bent over row BB: 10x90, 2x10x110 kg. Piece of cake, but I wanted to spare my lower back so I didn't go that heavy.

Bicep curl (cable, supported): 8+3+2 Some rest-pause shit this time. Felt awesome.

Pushdown: 12+5+3 Same shit, felt good.

Bicep curl (ez-bar): 8+3+2x47,5 kg

At the end I did some cardio.

Over and out.

[Big_Guns_Lance]

Nice workout there nigster, heavy barbell rows

[nigster]

Sunday August 31st - Light full body workout

Cambered bar squat: 5x60, 5x80, 5x90 kg + the weight of the bar, I don't know how much it is but I think it's somewhere around 20 kg's. It was the first time I've ever done squats with this bar. I was fun and I'm going to do this in the future too.

Seated Leg Curl: 3x10

Low row (wide grip): 3x10

Bench press: 5x60, 5x80, 5x100 kg

At the end I did some side lateral raises, some girya pumping and few sets for neck.

[El Freako]

Nice weight on the bench mate but I must say that you really need to work on your squat in comparison.

Don't take that the wrong way either, I bench more than I squat , just constructive criticism.

[nigster]

I know man, I know.

It's mostly because of my lower back problems but I'm working on my squat as you can see I started to do cambered bar squats also so I could get more power to my midsection. I won't do that much of basic squats but I'm going to concentrate to front squat.

And actually it doesn't bother me as long as my legs keep growing.

Constructive critisism is always a good thing.

[Rageking]

front squats are great bro, good choice.
any deadlifts?

[miamiracing]

good strength nigster! keep that up

[Big_Guns_Lance]

Nice strength on that bench nig.

[nigster]

front squats are great bro, good choice.
any deadlifts?

Front squats are way better for me than "regular" squats. I also think that front squat is better bodybuilding vise but it's just my opinion.

I've done deadlifts, or course I have but atm I don't do them (or at least I do them very rarely). I did them for a while ago and one set that I can remember was 3x200 kg but after that I stopped. Maybe I'll continue deadlifting in the future.

[El Freako]

Front squats are the devil... :crymeariver:

[nigster]

Shit!! I caught this fucking flue which is going on right now. I haven't been sick in something like 2,5 years. Let's see when I can hit the gym again...hopefully soon.

[nigster]

Yes I got that freakin' flue but I got over it. Today I went for a little jog and I feel good now. I'm starting carefully and tomorrow or day after tomorrow I'm going to hit the gym. Stay tuned!