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

[Hypocrisy86]

hey man, excellent work with those Chins!
using DBs in between the legs

 

[El Freako]

Heavy front squats and pulldowns Nig!

 

[nigster]

Thanks for the support.

Sunday August 17th - Light day

Nothing special today. Did some cardio and foam rolling. I also did few sets of everything just to get sum blood flowin'. I'm going to business trip tomorrow and I'm back home at wednesday. Hopefully I am able to train monday or tuesday. Let's see.

 

[nigster]

Monday August 18th - Chest, shoulders

I'm currently in a business trip so training is hard but today I got myself to gym with my friend.

Incline bench press BB: 6x120, 5+1x120 kg. I haven't done incline for a while but I didn't feel like doing bench today so I did this. 1 assisted rep in the second set. It was soooo close but still assisted.

Chest press: 3 sets

Side laterals: 4x12x18 kg

Shoulder press: 3 sets. Same kind of machine that Markus Rühl uses in his training videos. Felt good.

At the end I did 2 sets for abs.

Peace out.

 

[pGhi]

lol @ pencilneck nice sessions in there bud!

 

[El Freako]

Inclines were good Nig, nice weight.

 

[Hypocrisy86]

Incline presses still looking good man
keep it up!!

 

[nigster]

Thanks again brothaz. I luv u.

Wednesday August 20th - Legs

Haven't been eating very well last few days but I still managed to do a decent session.

Front squat: 2x3x115 kg. Felt pretty good.

Hack: 2x12x80 kg. Not that much weight 'cause I really wanted just to squeeze out all that I got. Really good form and concentrated to do the movement only with my quads.

Reverse hyper: 2x6x45 kg

Single leg extension: 2x10

Leg curl: 2x8x50 kg

At the end I did two heavy sets for abs. I didn't do calves at all today.

 

[nigster]

Thursday August 21st - Back attack

Chin's: 3x8xBW

Deadlift: 4x2x160 kg. I just wanted to do a little bit of deads 'cause I haven't done those for a long time. This was light of course.

Rack deads: 2x2x180, 3x200 kg

Front pulldown (shovel grip): 2x10x100 kg + 2 pump sets.

At the end I did some cardio.

One love!

 

[El Freako]

Awesome weight on the deads and rack deads Nigs!

 

[nigster]

Sunday August 24th - Arms

Took a couple days off (ok, I'll admit it...I had a small hangover).

Bicep curl (cable): 18, 16. Full stack, I have to use some other machine.

Skull crushers (cable): 18, 16. Same stack, same story.

Bicep curl (incline DB's): 2x10x16 kg

Pushdown: 2x10x40 kg

Seated calf raise: 20x45, 2x12x55 kg.

At the end I did three sets for abs and two random sets for biceps.

Not that good workout.

 

[PrinceVegeta]

Hit the fee weights if the stack isnt a challenge anymore my friend! with barbells u never run out of wieght....ever...

Keep hittin it hard!!

 

[nigster]

Yes I know that and I do hit the free weights, of course I do. Today I was lazy and wanted to do with cable instead.

Let's see what happens tomorrow. I'm going for a little jog later today.

 

[PrinceVegeta]

cool man! jog hard!

 

[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.