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

nigster

nigster

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Ok here it is. I decided to start a log. Let's see if I can keep this active. At least I promise to try.

Intro:

- Started training somewhere around 2002 when I was in army
- Back then my weight was about 85 kg's (now it's 108 kg)
- I'm about 188 cm tall (something like 6'1"-6'2")
- I've had problems with my lower back (way before I started training with weights) so it affects to my training but nowadays I know how to keep it secured and I won't do anything that feels bad in my lower back. For example when training legs I have to be very careful.

I will mark my training like this: 2x10x500 kg (2 is the number of sets, 10 is the number of reps and 500 is the amount of weight). > is a drop set. Units will be in kilograms.

This is my split ATM:

1. Chest, shoulders
2. Legs
3. Back
4. Arms

Calves at least twice a week and abs also twice a week. I also usually add lil' some something to those days depending how I feel. For example I may do some delts also at back day. You'll see.

Feel free to ask if you have something on your mind!

Here's something that I have done this week:

Monday July 28th - Chest, delts

Bench press BB: 2x3x140 kg. Getting back to bench press again. I did incline bench press for a long time.

Incline hammer strength: 8x80, 8x110 > 6x80 kg

Side lateral raise: 4x10x16 kg

Standing calf raise: 4x15x120 kg

Upright row BB: 3x15x40 kg

Cable curl for biceps: 3 sets just for pump.

-----

Tuesday July 29th - Legs, abs

Front squat: 2x3x110, 2x3x90 kg

Reverse hyper: 3 sets

Hack (leverage): 10x6x40 kg. Damn this was sick because my rest time was only like 30 seconds between sets.

At the end I did some abs (I don't even know what's the name of this exercise in English but that's not important).

-----

Friday August 1st - Arms. This was basically a workout when I really concentrated to feel the tension in my arms and didn't go that heavy.

Preacher curl: 5x10

Pushdown (rope): 5x10

Lying triceps extension (with girya): 3x10 This was kinda funny. It was the first time I did this with girya.

Bicep curl DB: 2x10

Standing calf raise: 3x10

Side lateral raise DB: 3x15

That's it. I'm going to hit back tomorrow morning so keep tuned fellas!!
 
Big_Guns_Lance

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Wow man, nice to see you in the logs mate. Ive always wondered why you didnt have one, just stay active bro and it'l be cool.

Nice workouts this week bro, good arrangement of muscle goups :D Heavy ass bench presses. Keep at it bro :2:
 
tkD

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wassup bro, start logging? :keke:, nice to see your log nigster, looking forward to it, sessions looks heavy bro especially bench press, keep it up bro :2:
 
El Freako

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That's a nice heavy bench you've got there Nig. Welcome to the logs.
 
Hypocrisy86

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Glad to see you started a log Man, awesome. bench and arms look good.
 
Maxmonzter

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your log is looking great, real heavy too
 
nigster

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Thanks guys.

Like I said...I like to stir things up a bit once in a while. It means that I might do some calves at chest day. Or few sets of side laterals at back day or something like that. But the basis is what I told before.
 
Lionheart

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Welcome too the logs babe:gaygay:
 
Mikew

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Welcome to the land of the logs.
 
nigster

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Okey dokey.

First training session today was about 20 kilometers of cycling. My quads are so sore.

After that I went to the gym.

Saturday August 2nd - Back

Front pulldown: 5x6x110 kg. Easy.

One arm hammer row machine: 6x50, 2x6x60 kg

Pek back (rear delts): 3x10

Rear pulldown: 3x10. Just for the pump. Good contraction.

Side laterals: 3x10. Side delts can't never be too big. :D

Short but solid session today. That cycling took all of my energy.
 
tkD

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great session nig, heavy pulldowns, keep it up bro :2:
 
philosopher

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Welcome to the log section nigster
 
El Freako

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Heavy pulldowns, good work.
 
nigster

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Sunday August 3rd - Recovering workout

Today I went to gym and I did this very light whole body workout. No heavy weights just pumping the muscle to get some blood flowin'.

I also did some cardio and foam rolling. Foam rolling is very good to recover you muscles. I suggest it to everyone!

You can find out more from here: http://www.t-nation.com/readArticle.do?id=475832
 
Hypocrisy86

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interesting. thanks for that site man!
and awesome workout bro! :D
 
h0ke

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Nice intro nigster! I can see some really strong sessions there buddy.
Keep it up and keep updating ur log bro :xyxthumbs:
 
Skeptic

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nice one nigster! keep up the good work
 
nigster

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Updates? Here it comes...

Monday August 4th - Chest, shoulders

Bench press BB: 2x3x140 kg. Getting used to it. Next time maybe some serious shit 'cause this was eaaaasy.

Incline hammer chest press: 6x110, 8x130, 10x80 kg. Oops, I accidentally made a new record here lol. Actually that was quite easy.

Side lateral raises (cable): 2x10, 2x15

Front lateral raises DB: 2x8x20 kg

Side lateral machine: 3x10

At the end I did few sets of abs.

This shit was intense even though my stomach did hurt quite a lot. I don't know why.

I forgot to say that I normally don't train to failure. Besides I leave maybe one rep in store.
 
tkD

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impressive weights on bench bro, good job :xyxthumbs:
 
Hypocrisy86

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awesome work dude, those PBs came outta no where lol
Got some potential you never knew you had? lol
 

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