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

[nigster]

Yeah man, that sure was relaxing.

Friday September 12th - Back

Underhand pulldown aka Cutler style: 15x100, 10x110 kg. Felt awesome!

T-bar row: 12x50, 12x65 kg. Not that heavy this time but it sure felt great too. I think that it's more important to concentrate in contraction when doing back rather than using too much weight.

Single arm row DB: 2x10x50 kg

Back extensions: 2x8x20 kg

At the end I did hammer curls for arms, side lateral raises and standing calf raises two sets each.

Stay strong!

 

[nigster]

Sunday September 14th - Arms

Scott-curl: 10x30, 8x35 kg + the weight of the bar. I don't know how much it is.

Scull crushers: 2x6x50 kg + bar. Different bat but I don't know this one either.

Pushdown (back supported): 2x6x50 kg

Standing calf raises: This time I did 21's. Felt good. I did three sets with 140 kg's.

Bicep curl DB: 10x22, 8x26 kg

At the end I did two sets for abs (power wheel).

Ok session. Some cardio later today.

 

[Big_Guns_Lance]

Great sessions you've been having lately,

Heavy skull crushers in the last session man

 

[nigster]

Thanks Lance!

Benching day today!

Monday September 15th - Chest, shoulders

Bench press: 3x120, 3x130, 3x140, 3x150 kg. It was ok, quite heavy but still ok.

Decline hammer strength: 2x8x120 kg

Side lateral raises DB: 15x15, 12x22, 10x26 > 10x13 kg. That last drop set was insane.

Face-pull: 3x10

Seated calf raise: 2x20x50 kg

Tomorrow or wednesday some hardcore leg session. Let's see what happens.

 

[Lionheart]

WTF!?Youre strong!!Heavy benchpress and rows

 

[nigster]

Thanks Lionh.

Today was off because of scheduling issues. Just went out for a little walk (1 hour). Tomorrow some legs.

 

[Hypocrisy86]

Hells ya brother!, awesome weight your pushing!

 

[nigster]

Wednesday September 17th - Legs

If last workout was a success this was shitty.

Front squat: 2x90, 2x100, 2x110, 2x2x120 kg. Didn't feel good at all.

Lunges: 2x6x60 kg

Good morning: Three sets (just testing...)

Deadlift: 2x10x140 kg. Haven't done deadlift for a while. I started out with 2x10 and damn it was exhausting.

Leg extension: 2x10

Over and out.

 

[philosopher]

Nice session, imo deads are the hardest exercise to master. Keep up the good work nigster

 

[Skeptic]

those are some big front squats mate! How come they didnt feel good? you're form start failing?... when i start getting heavier i find it hard to keep the bar steady on my shoulders

 

[nigster]

Nice session, imo deads are the hardest exercise to master. Keep up the good work nigster

Yes, I agree. I decided to do some deads 'cause I haven't done them for a while now. Let's what happens... I thought yesterday that I would be sore as hell today but I'm feeling pretty much normal. That's a good thing of course.

those are some big front squats mate! How come they didnt feel good? you're form start failing?... when i start getting heavier i find it hard to keep the bar steady on my shoulders

I really don't know, somehow they just felt like shit this time but I did what I could. Somehow I wasn't able to find good form this time and my midsection felt weak also. Keeping the bar on my shoulders is not a problem anymore. I would say that my midsection is the main problem now but I'm working on it all the time.

Thanks for the support again fellas.

 

[Lionheart]

Theres always bad sessions here and there.Comeback stronger next time

 

[nigster]

Thursday September 18th - Arms

Scott-curl: 7x40, 6x40 > 10x20 kg + bar. Last one was a drop set.

Single arm overhead DB extension: 8x16, 8x16 > 8x12 kg

Cable curl: 2x10

Arm extension machine (leverage): 15x40, 10x50 kg

DB curl: 2x10x16 kg

At the end I did two sets for forearms.

Very good session even though there's nothing special in it.

 

[Lionheart]

Solid arm sesson nig.Hope you got a good pump

 

[nigster]

Yes sir! Awesome pump yesterday and today my arms are nicely sore.

 

[Big_Guns_Lance]

Great session there nigster

 

[nigster]

Thanks boys!

Today was "off" but I still went to the gym. I did just a little bit of everything just to make the blood flow and get the sweat going. And now it's McDonald's time baby!!

 

[Big_Guns_Lance]

lol @Mcdonalds

 

[nigster]

Just finished my McD's session and damn it was good. Yum yum!

1x El Maco burger
1x French fries
1x Chicken tortilla
1x Diet coke

At the end I washed my hands. Great and solid session. Intense.

 

[nigster]

Just came back from morning workout (intense walking) which took something like 45 min.