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

[Lionheart]

hmm..should i do hesburger session?

 

[nigster]

Yes of course, you just can't fail when it comes to fast food sessions.

Sunday September 21st - Back

It seems that my lower back can't handle all this fatique but let's see. Maybe I'll have to watch out that it won't get fucked up again.

Deadlift: 2x2x100, 2x2x140, 2x160, 2x180 kg

Back extension: 10, 10x10, 2x10x20 kg

Front pulldown (close grip): 10x80, 2x6x100, 10x80 > 10x50 kg. Not that much weight this time because I really tried to concentrate to squeeze. I worked.

At the end I did 10 min's of cardio.

 

[PistolPete]

Those deadlifts are looking pretty good nigster! Do you use any straps when you do them? I wish I could do without them, but I always need them when I go heavy. by the way, do you think its a bit of overkill with the back extensions if you're already doing deadlifts? That deads should do pleanty for your lower back especially with the weight your moving.

 

[nigster]

Those deadlifts are looking pretty good nigster! Do you use any straps when you do them? I wish I could do without them, but I always need them when I go heavy. by the way, do you think its a bit of overkill with the back extensions if you're already doing deadlifts? That deads should do pleanty for your lower back especially with the weight your moving.

No I don't use straps. Grip is not my problem, my lower back is. It has been my problem as far as I can remember and it's propably going to be like that... Let's see what happens.

No I don't think back extensions are too much 'cause I kinda do them just for support (I don't go heavy on that exercise). If you'd do them heavy then they might be too much but as long as you do them just for support I think it's ok.

But at the end...my deadlift sucks big time because of my lower back problems. But that's just something I have to come along with.

 

[nigster]

Monday September 22nd - Chest, shoulders

Bench press: 5x120, 5x130, 5x140 kg. Easy.

Cable crossovers: 15x35, 10x40 kg

Upright row BB: 3x12x40 kg. I used a bit wider grip this time and it payed off.

At the end I did two gigant sets for shoulders keeping reps in the range of 6-10 (front lateral raises > side lateral raises > rear delt machine). Awesome pump!

That's it for today. Good session.

 

[nigster]

Tuesday September 23rd - Legs

I had to pay attention to my lower back so I didn't go that heavy, just did everything with full contraction 'n' shit. Ya know!

Front squat: 2x5x100 kg. lulz

Leverage hack squat: 8x65, 10x80 kg. That 10 was exhausting.

Lying leg curl: 15x35, 12x45, 7x55, 5x65 kg. This was good.

One leg squat in smith: 3x6. Just pumping...

At the end I did 4 sets for abs. Average session...

 

[nigster]

Okey dokey, today was off. Just went for a little walk (40 mins). Tomorrow I'm gonna punish my arms.

 

[Lionheart]

Monday September 22nd - Chest, shoulders

Bench press: 5x120, 5x130, 5x140 kg. Easy.
[

Easy huh?
















Strong presses nig

 

[nigster]

Thursday September 25th - Some back, arms and abs

I mixed things up a bit.

Chin up's: 5xbw, 5x5, 2x5x10 kg, Rest-pause 8+3+2xbw. I fucking hate doing these but I just have to once in a while.

Pushdown: 12x40, 6x50, 2x12x40 kg. This felt awesome.

Bicep curl DB: 10x16, 10x20, 10x24 kg

A) Single arm spider curl: 2x8x15 kg

B) Single arm overhead extension DB: 2x10x15 kg

At the end I did 6 sets for abs and then cycled home. I also started to do all movements with even more better form than I usually do. It's good to do a form check once in a while.

Lionheart, yes that actually was easy. :techn9ne:

 

[Big_Guns_Lance]

Nice workout mate, heavy pushdowns and dbell curls.

 

[h0ke]

Sweet sessions Nig! 5x140kg Bench Press and easy... not fair

 

[nigster]

Life ain't fair and then you fucking die.

Monday September 29th - Chest, shoulders

Incline BB: Rest-pause shit today 10+3x110 kg. I rested for about 20 seconds after that 10 repetitions. That was sick.

Flyes DB: 8x30, 2x6x30 kg

A) Side lateral raises: 2x15x15, 15x21 kg

B) 2 sets for front delts in a machine.

Calf press in leg press: 3x20x130-210 kg

Upright row BB: 3x12x40 kg

Good session.

 

[nigster]

Tuesday September 30th - Legs

Oh, it's almost october... I tried to spare my lower back today and managed to do that very well.

Leg press: 2x12x320 kg. Felt awesome. Second set was pretty heavy but I managed to do 12 reps on my own.

Lunges BB: 10x50, 6x70 kg

Leverage hack: 2x10 I just wanted to do two "pump sets".

Lying leg curl: 15x40, 10x50, 6x60 kg

At the end I did 4 sets for abs. Tomorrow is off from the gym...maybe.

Peace out guys!

 

[nigster]

Yesterday was off. Just did two sessions of easy cardio.

Today I was training arms. Nothing special in that session so I won't bother to write it down (actually there's never anything special but anyway).

 

[Big_Guns_Lance]

Heavy presses a=on the chest day nig and awesome leg presses!

 

[nigster]

Thanks mate. Leg presses felt great this time. I think it's because I haven't done those for a while now.

I wasn't able to hit the gym today because I had such a busy schedule. But tomorrow I'm gonna do a short session of cardio at the morning and later on I'm gonna hit the gym and punish my back.

 

[nigster]

Saturday October 4th - Back

Some foam rolling for legs.

Chin's: 3x5x10 kg

Supported t-bar row: 10x60, 2x8x80 kg

Pulldown (behind neck): 2x10

Rear delt machine: 15x35, 10x40 kg

Side lateral raises: 2x20x10 kg. Just for the fun of it.

Have a nice weekend.

 

[nigster]

Yesterday I did a bit everything + cardio 25 mins.

Monday October 6th - Chest, shoulders

Incline BB: Rest-pause shit again 6+3x120 kg. Damn this is exhausting.

Cable crossovers: 2x10x40 kg

Side lateral raise (cable): 3x10

Side lateral raise (DB): 3x15x16 kg

Standing calf raise with DB(one leg at the time): 3x10x20 kg

At the end I did 3 sets for abs.

 

[El Freako]

Inclines are looking pretty damn heavy Nig, nice effort.

 

[nigster]

I'm not dead and I haven't stopped training. I've been just pretty busy so that's way it's been quite quiet in here. But I'll try to keep you guys updated again.

Yesterday I did some chest and shoulders. Nothing special actually. Incline BB: 7x120 > 4x100 kg a nice drop set this time and it felt "good".

Peace!