Dr Nicks workout journal - The next chapter

Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Monday 15/6 Day 120

Weight: 86,6kg (-0,4kg, total -3,6kg)
Waist: 92cm (-0,5cm, total -9cm)
 
Dr Nick

Dr Nick

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Thuesday 16/6 Day 121

Dumbbell curls, both arms simultaneusly:
12,[email protected]
12,[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Scottcurl dumbbell:
12,[email protected]
12,[email protected]
17,[email protected]
17,[email protected]

narrow grip benchpress:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

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

Kick backs, both arms simultaneusly: *superset*
12,[email protected]
12,[email protected]
12,[email protected]
12,[email protected]

Notes.
Strength is a bit down but narrow grip bench felt nice and overall good workout.
 
Dr Nick

Dr Nick

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Awards
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Friday 19/6 Day 124

Weight: 85,7kg (-0,9kg, total -4,2kg)
Waist: 91cm (-1cm, total -10cm)
 
Dr Nick

Dr Nick

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Monday 22/6 Day 127

Weight: 86,7kg (+1kg, total -3,2kg)
Waist: 92,5cm (+1,5cm, total 8,5cm)
 
Dr Nick

Dr Nick

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Thuesday 23/6 Day 128

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

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

dumbbell extensions one arm and one dumbbell at the time:
12,[email protected]
12,[email protected]
12,[email protected]
17,[email protected]

situps on a situps pad: *superset*
[email protected]
[email protected]
[email protected]

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

Hex bar shrugs:
90kg220

Notes.
Good workout, good feeling and mood.
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

Member
Awards
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Monday 29/6 Day 134

Weight: 85kg (-1,7kg, total -4,9kg)
Waist: 91,5cm (-1cm, total 9,5cm)
 
Dr Nick

Dr Nick

Member
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Sunday 5/7 Day 140

Latpull:
[email protected]
[email protected]
[email protected]
[email protected] f
[email protected]
[email protected]

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

Incline bench dumbbell rows both arms at the same time:
[email protected]
[email protected]
[email protected]
[email protected]

Hex bar deadlifts:
[email protected]
[email protected]
[email protected]
[email protected]

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

Notes.
DIet has been of friday(partying with extra food and alkohol, saturday candy, and today there will be some candy but tomorrow the diet will be on again then we will see how far I stretch it, now I am on vacation so I will not be that strict and form in great.
 
Dr Nick

Dr Nick

Member
Awards
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  • Established
Monday 6/7 Day 141

Weight: 84,5kg (-0,5kg, total -5,4kg)
Waist: 91cm (-0,5cm, total -10cm)
 
Dr Nick

Dr Nick

Member
Awards
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Thuesday 7/7 Day 142

Benchpress:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] f
[email protected]
[email protected]
[email protected] FAIL
127,[email protected] (Went up in ultra rapid)

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

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

Hex bar shrugs:
[email protected]
[email protected]
[email protected]

Kick backs:
12,[email protected]
12,[email protected]
12,[email protected]

Notes.
Good workout and added several reps and also managed to go heavier than in a long time but I pushed hard and developed headache at the end of the workout. Dont Think I drank enough water.
 
Dr Nick

Dr Nick

Member
Awards
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Friday 10/7 Day 145

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

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

Dips:
[email protected]

Notes.
Bad energy, felt strong but finished it quickly after gotten interupted with phone calls a few times.
Not sure if I have aborted the cut or not, have not kept my diet for two stright Days.
 
Dr Nick

Dr Nick

Member
Awards
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Sunday 12/7 Day 147

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

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

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

kick backs:
12,[email protected]
12,[email protected]
12,[email protected]
17,[email protected]

Notes.
Back to the diet today, felt a bit nasues during workout, could have been becouse of the last few Days extra food.
 
Dr Nick

Dr Nick

Member
Awards
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Monday 13/7 Day 148

Weight: 85,4kg (+0,9kg, total -4,5kg)
Waist: 91cm (+-0,0cm, total -10cm)
 
Dr Nick

Dr Nick

Member
Awards
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Saturday 18/7 Day 153

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

Cablecross standing on my knees pulling from below and up:
[email protected]
[email protected]
[email protected]
[email protected]

scullcrushers with dumbbells:
[email protected]
[email protected]
[email protected]
18,[email protected]

pushdowns:
[email protected]
[email protected]
[email protected]

Notes.
Went to the local gym today, nice change, felt good and a got a good workout in. Perhaps time to take a rest day after having workedout five Days in a row.
 
Dr Nick

Dr Nick

Member
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Sunday 19/7 Day 154

Squats:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
202,[email protected] FAIL (NO PR YET!)

Seated leg kicks in machine:
[email protected]
[email protected]
[email protected]
[email protected]

back side of the tigh in machine:
[email protected]
[email protected]
[email protected]
[email protected]

Cable Crunch:
[email protected]
[email protected]
[email protected]
[email protected]

Standing calf raises in machine:
[email protected]
[email protected]
[email protected]
[email protected]

Notes.
Another workout at the gym, felt great but stil not able to go above 200kg in squats, it is however really really Close!
Must take a rest day or two, have been at it 6 Days in a row now.
But it feels good, no injuries.
 
Last edited:
Dr Nick

Dr Nick

Member
Awards
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Monday 20/7 Day 154

Weight: 88,2kg (+2,8kg, total -1,7kg)
Waist: 91,5cm (+0,5cm, total -9,5cm)
 
Last edited:
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Wednesday 22/7 Day 156

Deadlifts:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] FAIL (liftet from the ground but I couldnt do it)

Latpulls:
[email protected]
[email protected]
[email protected]

Cable rows:
[email protected]0
[email protected]
[email protected]

Abmachine:
[email protected]
[email protected]
[email protected]

Incline seated hammercurls:
[email protected]
[email protected]
[email protected]

laying leg lifts:
[email protected]
[email protected]
[email protected]

Notes.
Got some pain in both biceps/joints, hope its not inflamation.
 
Last edited:
Dr Nick

Dr Nick

Member
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Thursday 23/7 Day 157

Benchpress:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] (Yes)

Pecdec:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Crossfit five rounds:
Militaray press x 5
Standing calf raises: x5

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

Notes.
Got some excellent coaching, telling me exactly what weight to use and more and then 130kg Went up fairly easy. Happy about that.
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Monday 27/7 Day 161

Weight: 88,5kg (+0,3kg, total -1,4kg)
Waist: 92cm (+0,5cm, total -9cm)
 
Dr Nick

Dr Nick

Member
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Monday 27/7 Day 161

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

scottcurls with one dumbbell:
17,[email protected]
17,[email protected] f
17,[email protected] f
[email protected] f

scullcruschers:
[email protected]
[email protected]
[email protected]
[email protected]

Kick backs:
12,[email protected]
12,[email protected]
12,[email protected]
12,[email protected]

seated military press with no back support behind the head:
[email protected]
[email protected]
[email protected]

Notes.
Got a workout in today, the plan is to rest tomorrow.
 
Dr Nick

Dr Nick

Member
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Wednesday 29/7 Day 163

Traidmill:
6 minutes walking, jogging and running

Squats:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
200,[email protected] FAIL

backside tigh curls in machine:
[email protected]
[email protected]
[email protected]
[email protected]

Standing calfes: in machine:
[email protected]
[email protected]
[email protected]
[email protected]

Upper seated tigh extensions in machine: *superset1*
[email protected]
[email protected]
[email protected]

Cable crunch: *superset1*
[email protected]
[email protected]
[email protected]
[email protected]

Leg press in machine: *superset2*
[email protected]
[email protected]
[email protected]

Ab machine: *superset2*
[email protected]
[email protected]
[email protected]

Notes.
I really really wanted to break a new PR by moving pas 200kg but it dosnt work, it would be very wise to let it go now and easy up on the weights. With that said this was the best leg workout in years I think, really had problems staggering away from the gym afterwards and the stiffness has really kicked in.
 
Dr Nick

Dr Nick

Member
Awards
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Saturday 01/8 Day 166

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

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

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

ez bar pull to jaw for delts:
[email protected]
[email protected]
[email protected]

hex bar shrugs:
[email protected]
[email protected]
[email protected]

dumbbell front raises both arms at the same time:
[email protected]
[email protected]
[email protected]

Notes.
My elbows hurt during benchpresses, Think I need to take it easy for a while.
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Thuesday 18/8 Day 183

Weight: 86kg (-2,5kg, total -3,9kg)
Waist: 90,5cm (-1,5cm, total -10,5cm)
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

Member
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Thursday 27/8

deadlifts not mixed grip and not with belt:
[email protected]
[email protected]
[email protected]
[email protected]

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

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

hammercurls: *superset*
12,[email protected]
12,[email protected]
17,[email protected]

Notes.
Not exactly the same energy like yestorday but got some exercisers in.
 
Dr Nick

Dr Nick

Member
Awards
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Saturday 29/8

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

Incline dumbbell press:
[email protected]
38,[email protected]
[email protected]

cablecross standing on knees pulling upwards:
[email protected]
[email protected]
[email protected]

dumbbell shrugs: *superset*
[email protected]
[email protected]
[email protected]

dip machine seated: *superset*
[email protected]
[email protected]
[email protected]
[email protected]2

ab machine *superset2*
[email protected]
[email protected]
[email protected]
[email protected]

standing calf raises: *superset2*
[email protected]
[email protected]
[email protected]

Notes.
Tried to keep breaks between sets very short and still increase weights between sets, high tempo and I was exausted after the workout.
 

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