Dr Nicks workout journal - The next chapter

Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Monday 6/4 Day 50

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

Notes.
Need to step up and keep the diet as it should be, however the workouts is going better.
 
Dr Nick

Dr Nick

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Friday 10/4 Day 54

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

Hammer curls:
12,[email protected]
12,[email protected]
17,[email protected] f
17,[email protected]
[email protected]

Scullcruschers with dumbbells:
12,[email protected]
12,[email protected]
12,[email protected]
17,[email protected]
17,[email protected]
[email protected]

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

Kick backs:
[email protected]

Notes.
A very good workout today, good pumps, good Connection and good strength.
Went overboard with the diet today, not sure how the diet will hold up tomorrow either during the Eastern weekend I guess that it will be a little of.
 
Dr Nick

Dr Nick

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Saturday 12/4 Day 56

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

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

bent over side raises:
17,[email protected]
17,[email protected]
17,[email protected]

laying down leg lifts: *superset*
[email protected]
[email protected]
[email protected]

shrug barbbell: *superset*
[email protected]
[email protected]
[email protected]

Notes.
Very good workout but slightly less energetic today, only had one meal down Before workout and slept a Little bit longer this morning.
 
Dr Nick

Dr Nick

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Monday 13/4 Day 57

Weight: 87,5kg (+0,5kg, total -2,7kg)
Waist: 97cm (-0,5cm, total -4cm)

Notes.
This looks like more of an recomp instead of a cut but now diet will be getting back to normal again after this easter weekend, I dont Think I have gone that much overboard, it is more of some more carbs and fluids that loads up as glycogen, workout quality has continued to improved as well as astetics.
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Sunday 19/4 Day 63

Chins:
[email protected]
[email protected]
[email protected] f
[email protected] f (Only part reps)
[email protected] f (Only part reps)

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

Hammer scott curls: *superset 1*
[email protected]
[email protected]
[email protected]

lower back raises: *superset 1*
[email protected]
[email protected]
[email protected]

Dumbbell shrugs: *superset 2*
[email protected]
[email protected]
[email protected]

Situps on a situp pad: *superset 2*
[email protected]
[email protected]
[email protected]

Notes.
Not bad, not very good, I will need to take a break from chins as it hurts my left elbow to much.
 
Last edited:
Dr Nick

Dr Nick

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Monday 20/4 Day 64

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

Notes.
Not sure really what is going on but my stomache has acted up a bit the last few Days, it feels bloated.
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Thursday 23/4 Day 67

Squat:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Standing dumbbell raises for calfs: *superset*
[email protected]
[email protected]
[email protected]
[email protected]

laying down leg lifts for abs: *superset*
[email protected]
[email protected]
[email protected]
[email protected]

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

Notes.
A very good workout, weights can go up if i let them, need to take care of my bad right knee but good anyway.
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Thursday 30/4 Day 74

Weight: 87,5kg (+0,5kg, total -2,7kg)
Waist: 96,5cm (96,5cm, total -4,5cm)
 
Dr Nick

Dr Nick

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Saturday 3/5 Day 77

Deadlifts:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

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

Lower back raises: *superset*
[email protected]
[email protected]
[email protected]

Hex barbbell shrugs: *superset*
[email protected]
[email protected]
[email protected]

Hammer curls:
[email protected]
[email protected]
17,[email protected]

Notes.
Great workout, havent done any deads in a long time but 170kg Went up easy and it was fun to try to do RWs with the hex barbbell, never done that Before, it felt better than it loocked.
 
Dr Nick

Dr Nick

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Monday 4/5 Day 78

Weight: 87,8kg (+0,3kg, total -2,4kg)
Waist: 96cm (-0,5cm, total -5cm)

Notes.
Good progress, my shirts now fit alot better around my waist and strength is coming along fine.
 
Dr Nick

Dr Nick

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Thuesday 5/5 Day 79

Seated barbbell presses:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Seated hexbarbbell presses:
[email protected]
[email protected]
[email protected]

Dumbbell side raises:
17,[email protected]
17,[email protected]
17,[email protected]
[email protected]

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

bent over side raises dumbbells:
12,[email protected]
12,[email protected]
12,[email protected]

Notes.
Tried some new Hexbar presses, felt good but it was difficult to use the hex bar practically in the rack.
 
Dr Nick

Dr Nick

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Saturday 9/5 Day 83

Benchpress:
[email protected]
[email protected]
[email protected] f
[email protected] f
[email protected]
[email protected]
[email protected]
[email protected] f (Nope, to Heavy)

Incline benchpress:
[email protected]
[email protected]
[email protected]
[email protected] f

Hex barbbell shrugs: *superset*
[email protected]
[email protected]
[email protected]

Kickbacks: *superset*
[email protected]
[email protected]
12,[email protected]

Notes.
Good workout, was very energetic but kind of ruined it with the going to fail in the first sets in bench and then I had to hurry up and got stressed becouse of family tasks.
 
Dr Nick

Dr Nick

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Sunday 10/5 Day 84

Deadlifts:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Tbar rows: (Dont Count the bar)
[email protected]
[email protected]
[email protected]
[email protected]

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

Hammercurls: *superset*
17,[email protected]
17,[email protected]
[email protected]
[email protected]

Back raises: *superset*
[email protected]

Notes.
A very good workout, it really feels like I have taken it up a level.
Now there will be 1-2 Days break to recover.
 
Dr Nick

Dr Nick

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Monday 11/5 Day 85

Weight: 88,2kg (+0,4kg, total -2,0kg)
Waist: 95cm (-1cm, total -6cm)
 
Last edited:
Dr Nick

Dr Nick

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Thursday 14/5 Day 88

Dumbbellcurls: (Both at the same time)
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] f (Swinging for the fences)

Dumbbellscott curls:
12,[email protected]
12,[email protected]
12,[email protected]
17,[email protected] f

dumbbell triceps extensions: (One arm at the time)
12,[email protected]
12,[email protected]
12,[email protected]
17,[email protected]

laying down leg raises: *superset*
[email protected]
[email protected]
[email protected]
[email protected]

dips: *superset*
[email protected]
[email protected]

Notes.
Was going to take Another rest day but... was a bit to tired to fullfill triceps but anyway.
 
Dr Nick

Dr Nick

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Monday 18/5 Day 92

Weight: 88,4kg (+0,2kg, total -1,8kg)
Waist: 94,5cm (-0,5cm, total -6,5cm)
 
Dr Nick

Dr Nick

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Thuesday 19/5 Day 93

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

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

bent over side raises: *superset*
17,[email protected]
17,[email protected]
[email protected]

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

Notes.
Very very tired, appetite is very low but energy levels are starting to show the low calorie intake.
 
Dr Nick

Dr Nick

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Thursday 21/5 Day 95

Weight: 88,3kg (-0,1kg, total -1,9kg)
Waist: 94cm (-0,5cm, total -7cm)
 
Dr Nick

Dr Nick

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Sunday 24/5 Day 98

Deadlifts:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] f (Could not even get the barbbell from the floor)

Tbar rows: (Not counting the weight of the bar)
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

dumbbell rows:
[email protected]
[email protected]
[email protected]

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

Notes.
A bit disapointed that 210kg didnt work oterwise I got good Contact.
 
Dr Nick

Dr Nick

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Monday 25/5 Day 99

Weight: 89,2kg (+0,9kg, total -1,0kg)
Waist: 94,5cm (+0,5cm, total -6,5cm)
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Wednesday 27/5 Day 101

Squat:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

dumbbell calf raises:
[email protected]
[email protected]
[email protected]
[email protected]

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

Notes.
Great great workout, strength was Amazing, only 10kg from my personal record in squats ever!
Good energy even if I need to work on the stamina.
 
Dr Nick

Dr Nick

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Sunday 31/5 Day 105

Dumbbell curls. both simultaneusly:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] (To Heavy, will just hurt myself)

Ez barbbell curls:
[email protected]
[email protected]
[email protected] (To Heavy, will just risk getting inflamations)

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

Pushdowns:
[email protected]
[email protected]
[email protected]

Cablecrunch:
[email protected]
[email protected]
[email protected] + adjusting the bench and made 4 extra reps

Notes.
Good workout, might have gone a bit to Heavy so I hope my arms can stay away from inflamations and similar.
 
Dr Nick

Dr Nick

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Monday 1/6 Day 106

Weight: 86,8kg (-2,4kg, total -3,4kg)
Waist: 93cm (-1,5cm, total -8cm)
 
Last edited:
Dr Nick

Dr Nick

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Thuesday 2/6 Day 107

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

T-barbbell rows: (not counting the bar weight)
[email protected]
[email protected]
[email protected]
[email protected]

Hex barbbell rows: (I do Count the hex bar weight) *superset*
[email protected]
[email protected]
[email protected]
[email protected]

Back raises: *superset*
[email protected]
[email protected]
[email protected]

Hammer curls: *superset2*
[email protected]
[email protected]
[email protected]

leg lifts: *superset2*
[email protected]
[email protected]
[email protected]

Notes.
Not to bad, a bit stressfull Quick workout but got the job done.
 
Dr Nick

Dr Nick

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Thursday 4/6 Day 109

Squats:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] f (New PR attempt)
[email protected] f (New PR attempt)

Standing calfes raises with one dumbbell: *superset*
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

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

Notes.
Wanted to try for the first time 205kg in squats, not a chanse to make it, need more practice.
 
Dr Nick

Dr Nick

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Saturday 6/6 Day 111

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

Incline benchpress:
[email protected]
[email protected] f
[email protected]
[email protected]
[email protected]

Kickbacks, both arms at the same time: *superset*
[email protected]
[email protected]
[email protected]
12,[email protected]

laying down leg lifts: *superset*
[email protected]
[email protected]
[email protected]
[email protected]

Notes.
Did the workout a bit early in the day which is never optimal for me, strength and stamina was a bit down but I suspect that I have lost some water from a warm night and I am cutting.
 
Dr Nick

Dr Nick

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Sunday 7/6 Day 112

Scottcurls with one dumbbell:
[email protected]
[email protected]
[email protected]
12,[email protected]
17,[email protected] f

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

Bent over side raises:
[email protected]
[email protected]
[email protected]

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

Side raises: *superset*
[email protected]
[email protected]
[email protected]

Notes.
It was meant at a rest day today but got good Company so snuck an Little workout in.
 
Dr Nick

Dr Nick

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Awards
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Monday 8/6 Day 113

Weight: 87kg (+0,2kg, total -3,2kg)
Waist: 92,5cm (-0,5cm, total -8,5cm)
 
Last edited:
Dr Nick

Dr Nick

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Monday 8/6 Day 113

Barbbellrows: (not counting the bar)
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

T-bar rows: (Not counting the bar)
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Hex bar rows: (Counting the bar)
[email protected]
[email protected]
[email protected]

Hex bar shrugs: (Counting the bar)
[email protected]
[email protected]
[email protected]

Dumbbell rows:
[email protected]

Notes.
Wanted to go high in reps, felt great and I had great energy.
 
Last edited:
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Thursday 11/6 Day 116

Squat:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] f (Blood vessel bursted in my noose!)
[email protected]

dumbbell calf raises:
[email protected]
[email protected]
[email protected]
[email protected]

Cable crunches:
[email protected]
[email protected]
[email protected]

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

Notes.
Body weight and fat is going down, shape is improving but strength is going down, well its a compromise.
Fun workout with the best of person.
 

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