Dr Nicks workout journal - The next chapter

Dr Nick

Dr Nick

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Hi guys and girls,

This will be my journal were I aim to stay in the best shape possible and still juggle family, kids, work and Life in general, the goal is no longer to be the strongest guy in the World, the biggest or the most fittest, but still keep myself in good shape both look wise and strength wise without any injuries.

Age: 38
Length: 178cm
Gender: Male
Years of working out lifting weights: 22+
Other sports in the past: Soccer, Hockey, Swimming, mm..

Best stats on the "Three big"
Squats: 200kg (Below 90 degrees)
Deadlifts: 235kg
Bench: 145kg

Now...
Avoiding things that hurts, bad knee(s), bad shoulder, bad hip. But no excuses, less Power lifts and more bb style and no pressure.

Goals:
Keeping the body weight at maximum 90kg and around 83kg as a lowest, waist around 92-96cm.

Diet:
I know how to gain, how to loose fat, how to eat if I want to get results.
Training is secondary to the diet, thats my 02..

Supplements:
Protein powder
Instant oats
D-Vitamin
Multi vitamins
Creatine
Some PWO at times

The log is for myself to keep track.
 
Last edited:
Dr Nick

Dr Nick

Member
Awards
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Saturday 14/12

Alternate dumbell curls:
12,[email protected]
12,[email protected]
17,[email protected]
[email protected]

Koncentrationscurls over a bench:
12,[email protected]
12,[email protected]
12,[email protected]

Hammercurls:
12,[email protected]
12,[email protected]
12,[email protected]

Scullcrush with dumbells:
12,[email protected]
12,[email protected]
12,[email protected]

Situps on situps pad:
[email protected]
[email protected]
[email protected]

Notes:
Short and nice workout in.
 
Dr Nick

Dr Nick

Member
Awards
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Dr Nick

Dr Nick

Member
Awards
1
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Sunday 22/12

Flat benchpress:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Flat dubbell flies:
12,[email protected]
12,[email protected]
12,[email protected]

Scullchruschers ez bar:
[email protected]
[email protected]
[email protected]

Shrug barbbell bar:
[email protected]
[email protected]
[email protected]

Dubbell side raises:
[email protected]
[email protected]
[email protected]

Notes:
Alright workout, still a Little bit slow and tired. Diet is very of in terms of high calorie intake, will go down to cut latest 1/2 2020.
 
Last edited:
Dr Nick

Dr Nick

Member
Awards
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Wednesday 25/12

Dumbbell scullcrushers:
12,[email protected]
12,5kg[email protected]
12,[email protected]
17,[email protected]
17,[email protected]

Dips:
[email protected]
[email protected]
[email protected]

Kick backs:
[email protected]
[email protected]
[email protected]5

Seated dumbbell presses for shoulders:
[email protected]
[email protected]
[email protected]
[email protected]

Situps on a situp pad:
[email protected]
[email protected]
[email protected]

Notes:
Nice workout, got to try my ne dip rack which was an improvement over the old one but unfortunatly I am limited to my cealing height which is only about 2-2,10m.
 
Dr Nick

Dr Nick

Member
Awards
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Friday 27/12

Squats:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Calfs one at a time with a dumbbell:
[email protected]
[email protected]
[email protected]

Situps on a situp pad:
[email protected]
[email protected]
[email protected]

Chins half reps strict:
[email protected]
[email protected]
[email protected]

Dumbbell shrugs:
[email protected]
[email protected]
[email protected]

Notes:
Good one today, those squats were easy but dont want to hurt myself and those chins (limited by my low cealing height) felt good as they were forced to be so strict.
Also tried this new supplement Hydrazine for some extra energy and focus and it worked out fine, even got in an hour of some extra work-work after the workout.
 
Dr Nick

Dr Nick

Member
Awards
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Monday 30/12

Chins:
[email protected]
[email protected]
[email protected]

barbbell rows:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

T-Bar:
[email protected]
[email protected]
[email protected]
[email protected]

dumbbells side raises for rear delts:
12,[email protected]
12,[email protected]
12,[email protected]

Ez-barbbell curls:
[email protected]
[email protected]
[email protected]

preacher koncentration curls with one dumbbell:
12,[email protected]
12,[email protected]
12,[email protected]

Notes:
Extreamly stressefull and tired day, also short sleep last night.
Workout Went excellent anyway and I had no intention to skip it.
I dont Think I can call my chins for "half reps" becouse what I cant do is the last "snatch" to get my chin over the bar becouse of the celing height but I can go as high as I need to get full Connection and such so it actually feels very good and the fact that I must do them strict probably keeps my forearms from getting inflamations.
I Think I am a bit to heawy right now for chins however.
 
Dr Nick

Dr Nick

Member
Awards
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Wednesday 1/1 2020

Flat benchpress:
[email protected]
[email protected]
[email protected]
[email protected] (Youtube video below)
[email protected] fail
[email protected]

Mid delts pull with ex barbell up to chest:
[email protected]
[email protected]
[email protected]
[email protected]

Triceps extensions with one dumbbell, one arm at the time:
12,[email protected]
12,[email protected]
12,[email protected]

Shrug barbbell:
[email protected]
[email protected]
[email protected]

Notes:
First day of the new year, didnt drink a drop yestorday but had a very nice evening anyway with family and friends.
Tired today but mananged a workout with some nice strength bumps in the benchpress.
 
Last edited:
Dr Nick

Dr Nick

Member
Awards
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  • Established
Saturday 25/1 2020

Bent over side raises:
12,[email protected]
12,[email protected]
12,[email protected]
17,[email protected]

Side raises:
12,[email protected]
12,[email protected]
12,[email protected]

Pull to the chest with ez bar:
[email protected]
[email protected]
[email protected]

Seated dumbell presses:
17,[email protected]
17,[email protected]
17,[email protected]

Situps:
[email protected]
[email protected]
[email protected]
[email protected]

Barbell shrugs with a shrug barbell:
[email protected]
[email protected]
[email protected]

Notes:
First workout in a while, focused on shoulders.
Felt very good and I am hooping to get going again.
 
Dr Nick

Dr Nick

Member
Awards
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  • Established
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Dr Nick

Dr Nick

Member
Awards
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Dr Nick

Dr Nick

Member
Awards
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Sunday 23/2 2020 Day 7

Benchpress:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Dumbbell flyes:
12,[email protected]
12,[email protected]
12,[email protected]

Triceps dumbbell extensions with one arm and one dumbbell:
12,[email protected]
12,[email protected]
12,[email protected]
17,[email protected]

Kick backs: *superset*
[email protected]
[email protected]
[email protected]

Bent over dumbbell side raises: *superset*
12,[email protected]
12,[email protected]
12,[email protected]

Shrugbarbbell shrugs:
[email protected]
[email protected]
[email protected]

Notes.
Best workout in a very long time, good energy and okey strength.
 
Dr Nick

Dr Nick

Member
Awards
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Sunday 24/2 2020 Day 8

Weight: 88,4kg (-1,8kg, total -1,8kg)
Waist: 99,5cm (-1,5cm, total -1,5cm)
 
Dr Nick

Dr Nick

Member
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Sunday 1/3 2020 Day 14

Barbbell rows:
[email protected]
[email protected]
[email protected]
[email protected]

T-bar rows:
[email protected]
[email protected]
[email protected]
[email protected]

Chins:
[email protected]
[email protected]
[email protected]

lower back raises:
[email protected]
[email protected]
[email protected]

Straight barbbell curls:
[email protected]
[email protected]
[email protected]

Preacher dumbbell curls:
12,[email protected]
12,[email protected]
12,[email protected]

Hammer curls:
12,[email protected]

Notes.
Had a busy week traveling, no chanse to workout or to keep a perfect diet, I hope I have not gained any weight tomorrow but I dont expect to have lost any either.
Good workout today.
 
Dr Nick

Dr Nick

Member
Awards
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Monday 2/3 Day 15

Weight: 88,1kg (-0,3kg, total -2,1kg)
Waist: 98cm (-1,5cm, total -3cm)
 
Dr Nick

Dr Nick

Member
Awards
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Thuesday 3/3 Day 16

Benchpress:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Dumbbell flyes:
12,[email protected]
12,[email protected]
12,[email protected]

Scullcrushers:
[email protected]
[email protected]
[email protected]

Situps on a situppad:
[email protected]
[email protected]
[email protected]
[email protected]

Triceps extensions, one arm one dumbbell:
12,[email protected]
12,[email protected]
12,[email protected]

Dips:
[email protected]
[email protected] f

Notes.
Pretty good workout, something is tickeling my throat so perhaps a Cold is on its way. Please by being able to do a 9`n on 100kg in bench today.
 
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Monday 9/3 Day 22

Weight: 87,6kg (-0,5kg, total -2,6kg)
Waist: 98,5cm (+0,5cm, total -2,5cm)
 
Dr Nick

Dr Nick

Member
Awards
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  • Established
Saturday 14/3 Day 27

Dumbbell curls. both at the same time:
12,[email protected]
12,[email protected]
12,[email protected]
[email protected]
[email protected]
[email protected]

Preacher dumbbell curls:
12,[email protected]
12,[email protected]
12,[email protected]

Hammer curls. both at the same time:
12,[email protected]
12,[email protected]
12,[email protected]

Situps on situp pad: *superset*
[email protected]
[email protected]
[email protected]

Top side wrist curls: *superset*
[email protected]
[email protected]
[email protected]

Notes.
Felt better from Cold so got a workout in. Weight is comming of but I am not 100% keeping my diet, I am not going over in calories but I am eating a Little bit of Everything that I feel like, feels like a good level to be at right now.
 
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Monday 16/3 Day 29

Weight: 87,8kg (+0,2kg, total -2,4kg)
Waist: 98cm (-0,5cm, total -3cm)
 
Dr Nick

Dr Nick

Member
Awards
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Thuesday 17/3 Day 30

Bent over side raises for rear delts:
12,[email protected]
12,[email protected]
12,[email protected]
17,[email protected]

Side raises:
12,[email protected]
12,[email protected]
12,[email protected]
17,[email protected]

Seated dumbbell presses for front delts:
[email protected]
[email protected]
[email protected]
[email protected]

Shrugs with shrugbarbbell: *superset*
[email protected]
[email protected]
[email protected]

Laying down leg raises for abs: *superset*
[email protected]
[email protected]
[email protected]

Notes
Pretty good workout, good strength and pumps.
 
Dr Nick

Dr Nick

Member
Awards
1
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Dr Nick

Dr Nick

Member
Awards
1
  • Established
Monday 23/3 Day 36

Weight: 87kg (-0,8kg, total -3,2kg)
Waist: 97,5cm (-0,5cm, total -3,5cm)

Notes.
Slow and steady progress, I am at a good Place with the diet, workouts has improved but could improve a bit more.
 
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Friday 27/3 Day 40

Chins:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Dumbbell rows:
[email protected]
[email protected]
[email protected]
[email protected]

Tbar rows:
[email protected]
[email protected]
[email protected]

lower back raises:
[email protected]
[email protected]
[email protected]

Shrugbarbbell:
[email protected]
[email protected]
[email protected]

Hammer curls:
[email protected]
[email protected]
[email protected]

Notes.
Pretty good workout today, tested out my new 10kg hex dumbbells which was great.
Filled up with a few 100kcal extra this evening, nothing major.
 
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Saturday 29/3 Day 42

Benchpress:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Dumbbell flyes:
[email protected]
[email protected]
12,[email protected]
17,[email protected]

Narrow grip benchpress:
[email protected]
[email protected]
[email protected]

Situps on a situp pad:
[email protected]
[email protected]
[email protected]
[email protected]

Bent over side raises for rear delts:
12,[email protected]
12,[email protected]
12,[email protected]

Side raises:
12,[email protected]
12,[email protected]
12,[email protected]

Shrugbarbbell:
[email protected]
[email protected]
[email protected]

Notes.
Hiked in the hills and forrest for 2,5h and then straight to this workout, feels very good and I am hooping for some good results tomorrow on the scale.
 
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Monday 30/3 Day 43

Weight: 86,2kg (-0,8kg, total -4kg)
Waist: 97,5cm (+-0,0cm, total -3,5cm)
 
Dr Nick

Dr Nick

Member
Awards
1
  • Established
Thursday 2/4 Day 46

Dumbbell concentration curls:
[email protected]
[email protected]
[email protected]
12,[email protected]
12,[email protected]
17,[email protected]

Ez barbbell curls:
[email protected]
[email protected]
[email protected]

One arm dumbbell triceps extensions:
[email protected]
12,[email protected]
12,[email protected]
17,[email protected]

Dips: *superset*
[email protected]
[email protected]
[email protected] f

Situps on a situp pad: *superset*
[email protected]
[email protected]
[email protected]

Notes.
A bit tired and was on my way to skip the workout but I had some dinner and then did it anyway, Went ok, very good vascularity going on with the weight loss.
 
Last edited:

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