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

[nigster]

Tuesday August 5th - Legs

I was pretty tired when I got to the gym but what the hell I did what I thought I would do.

Front squat: 3x1x120, 2x5x100 kg. Getting there. Technique is pretty good already.

Leg press (I normally do this with another machine): 6x8 (plates), 6x10, 6x12, 8x14. That last one was quite heavy. I don't know what's the deal with this press 'cause the sledge is pretty damn heavy.

Lunges BB: 10x50, 6x70 kg. My glutes got pretty sore.

Reverse hyper: 2x10x30 kg

At the end I did two sets of abs (15 reps/set) in a machine and then I got out. Cycling home was hell'ish 'cause it was windy as hell.

 

[El Freako]

Lunges hurt the booty! Nice session Nig.

 

[h0ke]

Couple of strong sessions m8! Front Squat looks nice and Benching seems to be strong too.

 

[nigster]

Couple of strong sessions m8! Front Squat looks nice and Benching seems to be strong too.

Yes my bench is decent but my squat sucks. I pretty much can't do normal squat because of my lower back but front squat feels good and doesn't hurt my back. But I'm trying to bring that up to par. For what I can remember I bench pressed 80 kg at the end of the summer of 2002 (and I really had to train to get that). My best set in bench press is 3x160 kg (I did that last year).

Today's off and tomorrow I'll hit the gym again. Stay tuned!

 

[Bulkboy]

awesome log man u got some serious strenght bro how did u manage to bring ur bench press up like that? from 80 kg to 160 kg for 3 is amazing improvements in 6 years

 

[nigster]

Thursday August 7th - Back

Today it was a quick back session.

Bent over row's BB: 10x120, 10x140 kg. I was surprised how easy this was.

Hammer front pulldown: 10x110, 2x8x120 kg

Hammer one arm row: 2x8x55 kg. With very strict form.

Good session even though it was quite short. If you have to keep it simple, keep it intense.

how did u manage to bring ur bench press up like that?

I don't know. I used to suck in bench when I started to train in gym and that's why I hated that exercise at the beginning. Too bad that my squat ain't relative as good as my bench is. I don't use my back as an excuse but it really affects to my leg training (my midsection is also quite weak because of that but I have now started to improve that too). Anyway of course I'm training my legs and trying to improve them too.

Over and out for now.

 

[nigster]

Friday August 8th - Arms

Narrow grip bench press: 2x6x140 kg. I do this basically always with 4" board. I do this with board because otherwise my elbows hurt quite a lot and it's also much safer (for elbows and shoulders).

Skull crushers (cable): 2x15. Two quite long sets but I had to do it 'cause it was already a full stack.

At this point I had a great pump in my tri's.

Scott curl DB: 10x15, 8x20, 5x22 kg

Preacher curl (cable): 2x15. Two long and painful sets.

Seated calf raise: 3x15x50 kg

Side bend DB: 2x10x30 kg

That was it. Pretty good session. My neck is really jammed and I actually don't know why.

 

[nigster]

Saturday August 9th - Light day

Nuthin' spez'l today. I did some cardio and trained a little bit of everything just to make some blood flow.

 

[El Freako]

Your arms session looked good Nig, great selection of movements.

 

[nigster]

Thanks mate.

I'm going to hit the gym today. Let's see what happens.

 

[Bulkboy]

holy crap! ur close grip bench is outstanding bro! u should post up some pics of urself, im curious to see what monster throws around these weights

 

[nigster]

Monday August 11th - Chest, shoulders

New week so let's get it crackin'.

Bench press BB: 6x130, 6x140 kg

Incline hammer chest press: 2x8x110 kg. Didn't go any higher this time.

Upright row BB: 2x6x60, 12x40 kg

Side lateral raise DB: 3x6x20 kg

At the end I did three sets for abs. Ok session.

holy crap! ur close grip bench is outstanding bro! u should post up some pics of urself, im curious to see what monster throws around these weights

Maybe I will post pictures someday but I'm not a beast, I'm a beauty.

I suggest narrow grip bench press (with board) to everyone who wants to get their bench press up to higher spheres. Because usually it's the last 10-20 cm which is the hardest part of the lift.

Tomorrow some legs... Peace.

 

[tkD]

strong benches bro, 140x6 is insane! keep it up

 

[PrinceVegeta]

Ur strong man! awesome sessions! good log!

 

[Skeptic]

hueg benching mate!

 

[nigster]

Thanks fellas I appreciate it!

Tuesday August 12th - Legs

Front squat: 3x3x110 kg. Getting better.

Lunges BB: 2x6x60 kg

Reverse hyper: 2x6x40 kg

Standing calf raise: 3x10x180 kg

Single leg extensions: 3x10

At the end I did three sets for abs (12 reps each).

One love!

 

[nigster]

Wednesday August 13th - Back

Chin-up's: 3x10 kg, 2x5x15 kg, 2x3x8 kg. I did that last set with dumbell between my legs so I really had concentrate and squeeze with my lats.

T-bar row (supported): 2x8x75 kg. I really tried to squeeze with my back and I managed to do that also very well.

Front pulldown (underhand grip aka Cutler style): 2x6x110 kg

Single arm low row: 2x8-10 Just for fun.

At the end I did two sets for bi's in bicep curl machine.

That's it. Tomorrow is off.

 

[philosopher]

Strong back session Nigster

 

[PrinceVegeta]

Awesome sessions u have been havin lately

 

[nigster]

Friday August 15th - Arms

Nothing special today, didn't mark anything up either.

I was tired, hungry and pissed off when I got to gym. I washed and waxed my car and it took me something like +2 hours so I didn't have that much of motivation but I still did an average session.

Not that heavy but it was ok. I did lots of sets and I got pretty good pump too. Let's see what happens tomorrow.