Dr Nicks workout journal - The next chapter

BennyMagoo79

BennyMagoo79

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You mean with a metal hook around the bar? If so no, that would feel like I cheated I think;)
No, whereby you grip the bar by first wrapping your thumb around it then locking it in with fingers. It allows you to lift heavy with a double overhand grip, from which I find it easier to engage lats and lift without stressing biceps.

Check this out:

 
Dr Nick

Dr Nick

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No, whereby you grip the bar by first wrapping your thumb around it then locking it in with fingers. It allows you to lift heavy with a double overhand grip, from which I find it easier to engage lats and lift without stressing biceps.

Check this out:

Aha, we call that "thumb lock", Yes I have tried that but dont think I do it right becouse it feels like I am chrushing my thumbs!
 
BennyMagoo79

BennyMagoo79

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Aha, we call that "thumb lock", Yes I have tried that but dont think I do it right becouse it feels like I am chrushing my thumbs!
Lol no, you are doing it right!

It's a good thing to introduce at the beginning of a volume phase to facilitate tissue conditioning.

Once you get that thumb fat and calloused, it will feel a lot more sustainable. Also better for the back and shoulders.
 
Dr Nick

Dr Nick

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Lol no, you are doing it right!

It's a good thing to introduce at the beginning of a volume phase to facilitate tissue conditioning.

Once you get that thumb fat and calloused, it will feel a lot more sustainable. Also better for the back and shoulders.
Alright! I will give it another try! Thanks!

Right now I am tempted to try mixed again becouse I know the grip is my limitation by far but I also want to keep my biceps a little longer;)
 
BennyMagoo79

BennyMagoo79

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Alright! I will give it another try! Thanks!

Right now I am tempted to try mixed again becouse I know the grip is my limitation by far but I also want to keep my biceps a little longer;)
When I started using hook grip I just worked it into my routine, gradually using it with more weight until it was bearable. I canbkift more with hook, because it slightly increases arm length and its more sustainable injury wise.
 
Dr Nick

Dr Nick

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When I started using hook grip I just worked it into my routine, gradually using it with more weight until it was bearable. I canbkift more with hook, because it slightly increases arm length and its more sustainable injury wise.
Okey makes sence, but I tried it today when doing barbel rows and it hurt alredy at 120kg, perhaps it will work better for onlu 1 rep rather then 12?
I will give it another go thanks to you,
 
BennyMagoo79

BennyMagoo79

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Okey makes sence, but I tried it today when doing barbel rows and it hurt alredy at 120kg, perhaps it will work better for onlu 1 rep rather then 12?
I will give it another go thanks to you,
Definitely be easier for deads because you are keeping your arms straight. Wouldn't recommend for rows because forearm rotation is important to articulation at the elbow.
 
Dr Nick

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Definitely be easier for deads because you are keeping your arms straight. Wouldn't recommend for rows because forearm rotation is important to articulation at the elbow.
Got you and listening! Will report back how it goes!
Needless to say how appreciative I am of you taking the time trying to help this old guezzer!
 
Dr Nick

Dr Nick

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Friday 26/3

Deadlifts: (With mixed grip)
[email protected]
[email protected]
[email protected]
[email protected] (Very very easy)
[email protected] (Still very easy)
[email protected] (I wanted to go for my PB as I felt so good and strong but I could only get it up to my knees)
[email protected] (Got it up a little further but was to tired at this point)

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

dumbbell shrugs:
[email protected]
[email protected]
[email protected]

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

Notes.
Really wanted to see how strong I was in deadlifts and I think I got a very positive answer, my personal best is 235kg and if I train deadlifts little more seriouse, I think I have a good chanse to beat it. it would be a good resume, to beat two pr`s at 40 years of age. Its going good lately, no injuries.
 
Last edited:
Dr Nick

Dr Nick

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Sunday 28/3

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

Seated machine incline chest press:
[email protected]
[email protected]
[email protected]
[email protected]

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

V-Bar pushdowns:
[email protected]
[email protected]
[email protected]

cablecross chest pull from below to face:
[email protected]
[email protected]
[email protected]

Cable crunch:
[email protected]
[email protected]
[email protected]

Reverse one arm grip pushdowns:
[email protected]
[email protected]
[email protected]

crunch machine:
[email protected]
[email protected]
[email protected]

Notes.
Went to the gym today instead of my home gym, the bench press who I have used so many times could not messure up with my own for a long shoot, it felt really bad, had problems even lifting of the warm up weights. Anyway, got alot ofexercises done that I have a hard time simulating at home so a very successful workout. Its going great now.
 
Last edited:
BennyMagoo79

BennyMagoo79

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Friday 27/3

Deadlifts: (With mixed grip)
[email protected]
[email protected]
[email protected]
[email protected] (Very very easy)
[email protected] (Still very easy)
[email protected] (I wanted to go for my PB as I felt so good and strong but I could only get it up to my knees)
[email protected] (Got it up a little further but was to tired at this point)

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

dumbbell shrugs:
[email protected]
[email protected]
[email protected]

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

Notes.
Really wanted to see how strong I was in deadlifts and I think I got a very positive answer, my personal best is 235kg and if I train deadlifts little more seriouse, I think I have a good chanse to beat it. it would be a good resume, to beat two pr`s at 40 years of age. Its going good lately, no injuries.
Nice pull dude! 230 has gotta be in the bag.
 
Dr Nick

Dr Nick

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Thuesday 30/3

Lat pulldown with straight bar:
[email protected]
[email protected]
[email protected]
[email protected]

Lat pulldown with Thor grip:
[email protected]
[email protected]
[email protected]

Seated cable rows:
[email protected]
[email protected]
[email protected]

Seated machine rows:
[email protected]
[email protected]
[email protected]

dumbbell preacher curl:
13,[email protected]
13,[email protected]
[email protected]

dumbbell preacher hammercurl:
[email protected]
[email protected]
[email protected]
[email protected]

seated legcurl machine:
[email protected]
[email protected]
[email protected]
[email protected]

seated calf raises:
[email protected]
[email protected]
[email protected]
[email protected]

Hanging knee raises:
[email protected]
[email protected]
[email protected]
[email protected]

Notes.
Fresh paint on the walls at my home gym so I went to the local gym instead, tried to take advantage anddo all those things I cant at home. It ended up at more than great workout!
 
Dr Nick

Dr Nick

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Thursday 1/4

Benchpress:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] (Thought I added 120kg)
[email protected]
[email protected]

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

Side abs dumbbell:
[email protected]
[email protected]
[email protected]

Dumbbell shrugs:
[email protected]
[email protected]
30kg220

Notes.
Did a lot of cleaning up, did laudry, didmany things except working out so the workout wasnt the priority. Will try to focus more next time.
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Thursday 15/4

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

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

Straight bar pushdowns:
[email protected]
[email protected]
[email protected]

Cable crunch:
[email protected]
[email protected]
[email protected]

Side dumbbell standing abs:
[email protected]
[email protected]
[email protected]

Notes.
Got a small workout in, hoping I will do some deadlifts before the week is over.
 
Dr Nick

Dr Nick

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Saturday 17/4

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

Dumbbell row on an incline bench:
[email protected]
[email protected]
[email protected]
[email protected]

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

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

Notes.
Long walk to warm up, my legs was wobbly even before I started to do the deads, good workout. The plan is to jump back to the diet on monday to cut a few kilos, shape and strength is still great, stamina could use some work. All is well.
 
Dr Nick

Dr Nick

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Monday 19/4

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

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

Standing dumbbell fly:
[email protected]
[email protected]
[email protected]

One arm triceps dumbbell extension:
[email protected]
[email protected]
[email protected]

Rear delt dumbbell raise:
[email protected]
[email protected]
[email protected]

Rotator cuffs:
[email protected]
[email protected]

Notes.
Morning weight: 88,0kg
Waist: 92,5cm

Got a nice workout in today, wanted to go a bit low on weights and get some high reps in, nice pumps and good contact.
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Friday 23/4

Seated incline dumbbell curls:
12,[email protected]
12,[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Dumbbell preacher curls:
12,[email protected]
12,[email protected]
12,[email protected]

Hammer curls with tricepsbar:
[email protected]
[email protected]
[email protected]

Hanging leg raises:
[email protected]
[email protected]
[email protected]

Notes.
Rather stressfull day, tired and late workout. At least its better than nothing.
 
Dr Nick

Dr Nick

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Saturday 24/4

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

Dumbbell scull cruschers:
17,[email protected]
17,[email protected]
17,[email protected]
[email protected]

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

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

dumbbell shrugs:
[email protected]
[email protected]
[email protected]

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

Notes.
I dont like training triceps but I like training arms;) Got a little more workout in today between work and family.
 
Dr Nick

Dr Nick

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Monday 26/4

86,5kg (-1,5kg)
91,5cm (-1cm(

Deadlifts: (mixed grip)
[email protected]
[email protected]
[email protected]
[email protected]

Tbar rows: (wide grip)
[email protected]@15
[email protected]
[email protected]

Hexbar rows:
[email protected]
[email protected]
[email protected]

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

Notes.
Nice weight loss since last week, have kept my diet good but not so strict that I used to, I feel that I am already in great shape and I managed a good result the last week anyway. Cant help myself with the deadlift, I try to be careful with my biceps but to lift like I want to I must use mixed grip.
 
Dr Nick

Dr Nick

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Wednesday 28/4

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

Standing dumbbell flyes:
12,[email protected]
12,[email protected]
12,[email protected]

Seated barbbell press with no back support:
[email protected]
[email protected]
[email protected]
[email protected]

rear delts dumbbell raises:
17,[email protected]
17,[email protected]
17,[email protected]

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

Hexbar shrugs:
[email protected]
[email protected]
[email protected]

abs sides dumbbell standing:
[email protected]
[email protected]
[email protected]

Notes.
Satisfyed that I managed 3x90kgx12reps on the bench, that felt good. Good workout overall.
 
Dr Nick

Dr Nick

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Friday 30/4

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

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

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

hanging leg raises:
[email protected]
[email protected]
[email protected]

Notes.
I think I have a hard time to motivate myself doing legs when I am not going for any squat recors any longer, it felt okey and no injuries but I guess I didnt even try to up the weights.
 
Dr Nick

Dr Nick

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Sunday 2/5

Seated incline dumbbell cursl:
12,[email protected]
12,[email protected]
12,[email protected]
[email protected]
[email protected]
[email protected]

Seated incline dumbbell hammer cursl:
17,[email protected]
17,[email protected]
17,[email protected]
[email protected]

Dumbbell preacher curls:
12,[email protected]
12,[email protected]
12,[email protected]

Seated two dumbbells overhead extensions:
12,[email protected]
12,[email protected]
12,[email protected]

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

Notes.
Got some arms in, so boored at doing triceps so i just did some easy sets.
 
BennyMagoo79

BennyMagoo79

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Friday 30/4

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

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

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

hanging leg raises:
[email protected]
[email protected]
[email protected]

Notes.
I think I have a hard time to motivate myself doing legs when I am not going for any squat recors any longer, it felt okey and no injuries but I guess I didnt even try to up the weights.
Are you recovering from an injury? 8n that scenario I'd be working towards increasing volume before weight.
 
Dr Nick

Dr Nick

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Are you recovering from an injury? 8n that scenario I'd be working towards increasing volume before weight.
No injury but taking it easy after a heavy period where I managed to break my PB, want to take it really easy with my knees and such these days, I will go up in weights again when I get the urge!
 
Dr Nick

Dr Nick

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Thuesday 5/4

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

Seated incline dumbbell lifts with two dumbbells pressed togheter: (No clue what to call this?)
12,[email protected]
12,[email protected]
12,[email protected]

Pushdowns:
[email protected]
[email protected]
37,[email protected]
[email protected]

Pull to chest for mid delts:
[email protected]
[email protected]
[email protected]

Crunches:
[email protected]
[email protected]
[email protected]

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

Notes.
This workout felt pretty good, happy that I managed 12 reps on 100kg for the first time in a long time.
 
Dr Nick

Dr Nick

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Wednesday 12/5

Benchpress:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] (Strong good lift)
[email protected] (Fail)

Incline two dumbbells pressed togheter lift to face:
12,[email protected]
12,[email protected]
12,[email protected]

Seated barbbell shoulder press:
[email protected]
[email protected]
[email protected]

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

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

Notes.
First workout after a brief cold, felt strong but stamina and energy was a bit weak, great feel anyway.
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Saturday 29/5

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

Standing dumbbell flies:
12,[email protected]
12,[email protected]
12,[email protected]

Standing side abs with dumbbell:
[email protected]
[email protected]
[email protected]

situps:
[email protected]
[email protected]
[email protected]

Notes.
Trying to get stamina up and get going again, strength is still very good but need to get more consistancy in.
 
Dr Nick

Dr Nick

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Thuesday 1/6

seated barbbell press with no back support:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

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

Chest pull with barbbell:
[email protected]
[email protected]
[email protected]

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

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

Notes.
Got some shoulders in, felt good and strength is good as well. Did three sets of triceps which still feels boring, a kingdom for a fun triceps exercis.
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Saturday 5/6

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

standing dumbbell flies:
12,[email protected]
12,[email protected]
12,[email protected]

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

Chrunches:
[email protected]
[email protected]
[email protected]

Notes.
Okey workout, straight after i took my old soccer shoes and went out and did some soccer drills, got some nice aches the day after.
 
Dr Nick

Dr Nick

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Monday 7/6

seated barbbell press with no back support:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

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

side dumbbell raises:
[email protected]
[email protected]
[email protected]

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

Dumbbell scull chrushers:
12,[email protected]
12,[email protected]
12,[email protected]

chrunches:
[email protected]
[email protected]
[email protected]

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

Notes.
Got a nice workout in, felt a bit tired as usuall but pushed through.
 
Dr Nick

Dr Nick

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jinxie

jinxie

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Some heavy loads and volume here. Impressive!
 
Dr Nick

Dr Nick

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Dr Nick

Dr Nick

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Thursday 24/6

Benchpress:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected] (Easy)
147,[email protected] F (Had to try to beat my PB which is 145kg)

Incline dumbbell presses:
[email protected]
[email protected]
[email protected]

Notes.
Still difficulties to manage consistancy, I am trying to follow my own advice in these situations that one workout is still better than none and if it is hard to find motivation, do whats fun.
 
Dr Nick

Dr Nick

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Monday 28/6

Seated incline dumbbell curls:
12,[email protected]
12,[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Dumbbell hammer curls:
[email protected]
[email protected]
[email protected]

Reverse grip ez bar curls:
27,[email protected]
27,[email protected]
27,[email protected]

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

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

Notes.
So tired from "life" duties, work etc. Found a way to squeeze in this workout between meetings not to late in the day and that worked fine, before I got too tired, as I can set most of my own workhours I might try this again if work allows it to try and get some more comnsistancy in there. Strength is still there and my 40+ body feel like 25. Keep grinding...
 

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