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

[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!

 

[PrinceVegeta]

Glad to hear u are feeling better man! now go train like a manly man

 

[Bulkboy]

glad to hear ure well from the flu bro, i rarely get it either, but when i do i get it pretty hard. anyways, cant wait for some sessions just take it easy in the beginning

 

[nigster]

Thanks for the support fellas!!

Tuesday September 9th - Full body workout + cardio + swimming + sauna + jacuzzi

I was at business trip and just wanted to relax. That felt awesome!

Wednesday September 10th - Chest, shoulders

Started out carefully.

Hammer incline chest press: 8x100, 6x120 kg

Side lateral raises: 20x10, 20x12, 15x14, 15x16, 20x10 kg

Military press (standing): 2x10x40, 10x60 kg

A) Side lateral raises (machine): 3x10x45 kg

B) Cable crossovers: 2x10x40 kg

Felt good today. Now I'm just going to increase the pace and density of my workouts. A and B means that I first do one set of A and then one set of B etc...

 

[Hypocrisy86]

Congrats man, full bw looks good.
keep it up brotha

 

[nigster]

I'm keeping it up! The fairytale continues...

Getting back to it...

Thursday September 11th - Legs

Front squat: 2x5x100 kg

Lunges BB: 6x40, 6x50, 6x60 kg

Stiff leg deadlift: 2x8x100 kg with two sets of leg curls (pre exhaust sets). Baby weight but I didn't want to go heavy. And actually I can't go heavy on this because of my back.

Hack squat (lever): 2x6x80, 10x60 kg

At the end I did 6 sets for abs. That's about it. Take care...

 

[Chesticles]

Nice front squats nig

 

[nigster]

Nice front squats nig

Yeah but that was some eaaaasy shit man. Nuthin' but a peanut.

 

[Mikew]

Your strength will surely come back soon enough man.

That full body workout with swimming, sauna and jacuzzi seemed awesome. What a way to relax.