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

[Samoan-Z]

........ alright awesome some heavy weight ya got going there...

 

[nigster]

Thanks m8!

Today I did some back:

Pull up's: 5xbw, 5x10, 5x20, 2x30, 3x20 kg

Low row wide grip: 15x80, 12x90, 10x100 kg. With good contraction.

Hammer front pulldown: 10x100 kg

Rear delts DB: 2x10x20 kg

Shrugs BB: Two sets

At the end I did some cardio.

 

[Samoan-Z]

Nice way to hit the back, keep it up!

 

[Rocky]

Good to see you posting again. Nice session too! Good chins.

 

[nigster]

Thanks Rock!

Fucking shit! My right shoulder is sore and I have no freakin' idea why and that bothers me. But let's see what happens, hopefully it'll heal up quickly.

And because of that I had to go quite light today at the gym when I did chest and shoulders. But let's see what happens.

 

[nigster]

I've been training and all but haven't just updated my log. Anyway, here's the back session I did today. My shoulder is pretty much ok. Thank god it healed up this quickly.

Pulldown: 5x10. Just wanted to test if my shoulder really is ok. It pretty much is.

Low row: 6x100, 6x120, 6x130, 6x140 kg

Supported t-bar row: 3x10x60 kg

Hammer front pulldown: 2x10x80 kg. Didn't want to risk anything with my shoulder so I did this with super good form and just squeezed with my lats. Felt good.

Face-pull: 3x10

At the end I did some cardio for 20 mins.

Here's last session I did for arms last thursday:

Narrow grip bench press (with 4" board): 10x130, 8x140 kg. Yeah buddy!!

Standing DB curl: 15x20, 8x24 kg

Tricep extension machine: 12x45, 7x55 kg

Bicep curl BB: 12x40 > 10x30 kg

Dip machine: 2 sets

One set for biceps with cables.

 

[PrinceVegeta]

Strong session there Nigster!

 

[Skeptic]

Glad to hear your shoulder has cleared up mate! great session as well

 

[nigster]

Today's shit: Chest, shoulders

Incline BB: 7x120 > 4x100 kg

Cable cross over's: 10x40, 6x50 > 6x30 kg

Side lateral machine: 2x15x40 kg

Upright row: 15x40, 10x50 kg

Side lateral raise (Cutler style. It's kinda upright row with DB's): 2x15x16 kg

Bicep curl machine: 3 sets just for the PUMP.

Peace out!

This is depressing...30's here I come (turned 25 today)....

 

[PrinceVegeta]

Strong session old man jk

HBD Nigster!

 

[DriDDeRz]

Good workout session bro!
nothing extreme with the right amount of exercises for each muscle group/part
@ 3 sets just for the pump, nothing better then a nice bicep pump

good overal workout bro, gotta be happy with yourself

Happy birthday bro good ol' 25 makes me look young , im only 21

 

[nigster]

Thanks again guys!

Yesterday I did some arms, nothing special in that session. Just tried to get a good pump and really feel it in the target muscle. I also did some calves, hopefully those bastards will grow someday.

 

[PrinceVegeta]

^^ they surely will if u keep pounding at them man!

 

[nigster]

Yeah, hopefully.

Today I did some back. It was a fast and intense session.

Front pulldown: 5x10 for warmup.

Hammer front pulldown: 12x80, 8x110 kg. Felt great because I already had that little pump going on due to those pulldowns.

Low row medium grip: 10x85, 2x10x95 kg. No heavy weights just strict form.

Lying DB row: 2x10x30 kg

Face-pull: 3x10

At the end I did 5x10 for biceps in scott-bench and 3x10 for triceps without rest between sets (single arm extensions with rope Flex Wheeler style). Just for the pump. ;-)

 

[PrinceVegeta]

Nice short session man! keep it up!

 

[Samoan-Z]

Nice session short and sweet.

 

[h0ke]

Heavy lifts Nigster! Hammer and Low Row looks really good, keep it up!

 

[nigster]

I have been training all the time but haven't just updated my log... But here's something I have done lately:

Tuesday November 25th

Side lateral raises DB: 20x10, 15x16, 12x20 > 15x10 kg

Incline bench press BB: 2x2x130 kg

Side lateral raises DB (yes, again): 2x 10x20 > 10x10 kg

Leverage military press: 12x80, 8x100 kg

Side lateral machine: 3x10-12

Gotta get some roundness to my delts lol.

Today it did some legs:

Hack squat: 3x10x110 kg. I rested only like 30 sec's between the sets. It was exhausting.

Leg curl (seated): 3x10x100 kg. Same shit, only 30 sec's between sets.

Single leg smith-squat: 6x60, 2x6x80 kg

A) Leg extension: 2x10

B) Leg curl (lying): 2x10

Inner thigh machine: 2x10 lulz

That's it. Screw you guys, I'm going home.

 

[PrinceVegeta]

Nice sessions!

 

[nigster]

Once again...haven't got the time to keep you guys updated.

I started my diet a week ago at the weight of 112,3 kilos. Let's see what happens... I'm aiming to 100 kilos.