Dr Nicks workout journal - The next chapter

[Dr Nick]

Thuesday 29/6

scullchrushers:
27kg@12
27kg@12
52kg@6
52kg@6
52kg@6

one arm dumbbell triceps extensions:
12,5kg@12
12,5kg@12
12,5kg@12

bent over dumbbell raises:
20kg@12
20kg@12
20kg@12

side raises:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Got another workout in, hooping to maybe get another one in tomorrow as well.

 

[Dr Nick]

Wednesday 30/6

Squats:
70kg@12
70kg@12
70kg@12
140kg@2

Standing calf raises with dumbbell:
30kg@12
30kg@12
30kg@12

Crunches:
5kg@15
5kg@15
5kg@15

Notes.
Got some light squats in.

 

[Dr Nick]

Friday 1/7

Deadlifts:
110kg@6
110kg@6
110kg@6
170kg@1

Hexbar rows:
100kg@15
100kg@15
100kg@15

Preacher dumbbell curls:
12,5kg@12
12,5Kg@10
17,5kg@4

Notes.
Got some deadlifts in, long time since I did those.

 

[Dr Nick]

Saturday 3/7

Seated barbbell press with no back support:
40kg@12
40kg@12
60kg@6
70kg@2

bent over dumbbell raises:
20kg@12
20kg@12
20kg@12

side raises with dumbbells:
12,5kg@12
12,5kg@12
12,5kg@12

crunches:
10kg@12
10kg@12
10kg@12

hexbar shrugs:
100kg@20
100kg@20
100kg@20

Notes.
Fifth workout this week, short and focused, it has felt pretty good.

 

[Dr Nick]

Monday 5/7

Ez-Curls:
27kg@12
27kg@12
47kg@12
57kg@6
57kg@7

dumbbell hammer curls:
25kg@8
20kg@10
20kg@12

Cable crunch:
30kg@12
30kg@12
30kg@12

Notes.
Another short lunch workout in the books.

 

[Dr Nick]

Thuesday 6/7

Scullchrushers:
37kg@12
37kg@12
57kg@4
57kg@4

Pushdowns:
35kg@6
35kg@10
35kg@12

pull to chest with ez bar:
37kg@12
37kg@12
37kg@12

Hexbar shrugs:
110kg@12
110kg@12
110kg@12

Notes.
Some more work in,

 

[jinxie]

Thems some serious skullcrushers man! You’ve got some strong triceps.

 

[Dr Nick]

Thems some serious skullcrushers man! You’ve got some strong triceps.

Thanks! I think they are so boring to train so I try to give them a bit extra to compensate for when I just cant find the motivation to do so,

 

[Dr Nick]

Wednesday 7/7

Squats:
70kg@12
70kg@12
70kg@12
140kg@4
160kg@2

Standing calf raises with dumbbell:
30kg@12
30kg@12
30kg@12

Hanging leg raises:
bw@12
bw@12
bw@12

Notes.
Better energy today! It starts to feel really good to do these short but often workouts!
I am pushing on!

 

[Dr Nick]

Thursday 8/7

t-bar rows:
50kg@20
50kg@20
50kg@20

Hex bar rows:
70kg@18
70kg@18
70kg@18

Seated incline dumbbell curls:
10kg@12
10kg@12
10kg@12

seated incline hammer curls:
10kg@12
10kg@12
10kg@12

Notes.
Another lighter workout, feels like it might be time to take it easier. Good frequency now. Rest day tomorrow.(Maybe)

 

[Dr Nick]

Saturday 10/7

Benchpress:
60kg@12
60kg@12
110kg@6
120kg@6
140kg@1
147,5kg@1 New personal best!! Finally! (Old PB was 145kg)
150kg@1 Went up with same form! Another PB!!
152,5kg@0 Fail, (I had to try but I failed, however I failed in a "controlled way")

Standing dumbbell flies:
12,5kg@12
12,5kg@12
12,5kg@12

Dumbbell shrugs:
30kg@20
30kg@20
30kg@20

Bent over side raises for rear shoulders:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
What can I say? Very very happy to finally break through my very old personal best in flat benchpress, no injuries or any other pains. The day played out perfect, got some extra sleep in before the workout, the diet was spot on, no stress at all and the whole workout I played through all the "Das Boot" music list.
Weighed about 90,5-91kg this morning, never been in this (for me) good shape at this high weight before.
I guess I should aim to try and improve my old deadlift stats next but I will continue to just train what feels fun to do at the moment I think.

 

[Dr Nick]

Monday 12/7

One arm triceps dumbbell extensions over head:
17,5kg@12
17,5kg@12
17,5kg@12

dumbbell kickbacks:
12,5kg@12
12,5kg@12
12,5kg@12

Back raises:
bw@12
bw@12
bw@12

crunches:
bw@12
bw@12
bw@12

dumbbell calf raises:
20kg@20
20kg@20
20kg@20

Notes.
Got a workout in, a little bit of everything.
A bit tempted to do some deadlifts next time.

 

[Dr Nick]

Thuesday 13/7

Seated barbbell press with no back support:
40kg@12
40kg@12
40kg@12

Chest pull with barbbell:
37kg@12
37kg@12
37kg@12

Dumbbell shrugs:
30kg@20
30kg@20
30kg@20

sides dumbbell standing:
30kg@12
30kg@12
30kg@12

Notes.
Short and intense.

 

[Dr Nick]

Thursday 15/7

Deadlifts:
70kg@6
110kg@4
160kg@1
200kg@1
220kg@1

Hex bar rows:
70kg@12
70kg@12
70kg@12
110kg@12

Dumbbell shrugs:
30kg@20
30kg@20
30kg@20

Notes.
Wanted to see how strength is in deadlifts without having worked on it, it was pretty good I must say.

 

[Dr Nick]

Friday 16/7

Seated incline dumbbell curls:
12,5kg@12
12,5kg@12
20kg@8
20kg@8
20kg@8
25kg@4

Dumbbell hammercurls:
25kg@10
25kg@10
25kg@10

crunches:
bw@15
bw@15
bw@15

bent over side raises:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Short and intense workout. Good flow now, feel strong and getting the results I want.

 

[jinxie]

Friday 16/7

Seated incline dumbbell curls:
12,5kg@12
12,5kg@12
20kg@8
20kg@8
20kg@8
25kg@4

Dumbbell hammercurls:
25kg@10
25kg@10
25kg@10

crunches:
bw@15
bw@15
bw@15

bent over side raises:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Short and intense workout. Good flow now, feel strong and getting the results I want.

Good god your arms must be beastly!

 

[Dr Nick]

Good god your arms must be beastly!

They "stick out" a bit I guess

 

[Dr Nick]

Saturday 17/7

Benchpress:
60kg@12
60kg@12
110kg@6
120kg@6
120kg@4
130kg@2

Incline dumbbell press:
30kg@12
30kg@10
30kg@10

dumbbell kickbacks:
12,5kg@12
12,5kg@12
12,5kg@12

calf raises both legs at the same time:
bw@20
bw@20
bw@20

Notes.
Didnt have the motivation to push myself after the new pr the last session, got some good work in anyway.

 

[BennyMagoo79]

Awesome work on that benchpress mate!

 

[Dr Nick]

Awesome work on that benchpress mate!

Thanks a lot!

 

[Potbelly]

Need some pics after all this time

 

[Dr Nick]

Need some pics after all this time

I can add the video of me pressing my new bench record:

 

[Dr Nick]

Monday 19/7

Hexbar rows:
70kg@12
70kg@12
70kg@12
130kg@6
130kg@8
130kg@10

Dumbbell preacher curls:
12,5kg@12
12,5kg@11
12,5kg@10
17,5kg@3

Hexbar shrugs:
130kg@12
130kg@12
130kg@12

Notes.
Deadlifta were on the plan but with work, doughter birthday and some other stuff I just couldnt motivate myself, close to skip it but this is much better than nothing.

 

[jinxie]

Just lift that hex up and down boss. You already had a good bit of weight on the bar for your crazy strong rows.

 

[Dr Nick]

Just lift that hex up and down boss. You already had a good bit of weight on the bar for your crazy strong rows.

Will do!!

 

[Dr Nick]

Thuesday 20/7

Pushdowns:
20kg@12
30kg@12
40kg@12
47,5kg@8

One arm dumbbell overhead extensions:
12,5kg@12
12,5kg@12
12,5kg@12
17,5kg@8

Cable crunch:
40kg@12
40kg@12
40kg@12

Hanging leg raises:
bw@8
bw@8
bw@10

Notes.
Got some little work in.

 

[Dr Nick]

Wednesday 21/7

Deadlifts:
70kg@8
120kg@8
160kg@2
220kg@1 (Went up easy)
240kg@0 Fail (Gave it a try to beat my personal best, got it up to my knees)

Lower back raises:
bw@12
bw@12
bw@12

Incline bench dumbbell rows:
30kg@15
30kg@15
30kg@15

Notes.
So tempted to beat my PB in deadlifts, havent seriusly tried yet but if I were to manage 240kg I would have added 5kg on all three lifts, bench, squats and deads. I was not far from it today, lets see what happens.

 

[Dr Nick]

Thursday 22/7

Seated incline dumbbell curls:
12,5kg@12
17,5kg@8
17,5kg@8
20kg@6
25kg@3

Reversed grip ez bar curls:
37kg@12
37kg@12
37kg@12

Chest pull with barbbell:
37kg@12
37kg@12
37kg@12

dumbbell shrugs:
30kg@12
30kg@12
30kg@12

Notes:
Time for a rest day tomorrow, no pump to speak of today, a bit worn.

 

[Dr Nick]

Sunday 25/7

Deadlifts:
70kg@8
120kg@8
160kg@4
220kg@1
237,5kg@0 Fail (Another try to break a new PR, closer but need more work)

Back raises:
bw@12
bw@12
bw@12

Incline bench dumbbell rows:
30kg@15
30kg@15
30kg@15

Standing dumbbell curls:
12,5kg@12
12,5kg@12
12,5kg@12

Dumbbell shrugs:
30kg@12
30kg@12
30kg@12

Notes.
Many workouts for many weeks in rows now, time to step it down a notch to not hurt myself more, I was very close to break that deadlift record which would have made it gains in all three of the "big ones" which I would really like this year when I have turned 40 but hey, there is lots of time left of the year and I am old in this game with a diet and routine(s) that can do it. I am going to let my left tigh heal up (its nothing serious at all) and then build from the ground up and not haste it which I might have done now a little bit becouse its been so fun to train.

 

[Dr Nick]

Thuesday 27/7

Benchpress:
60kg@12
60kg@12
120kg@6
120kg@6
120kg@6

dumbbell scullcrushers:
12,5kg@12
12,5kg@12
12,5kg@12

bent over side raises:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
A bit tired, had to wait a long time before eating afterwards becouse felt sick.

 

[BennyMagoo79]

Sunday 25/7

Deadlifts:
70kg@8
120kg@8
160kg@4
220kg@1
237,5kg@0 Fail (Another try to break a new PR, closer but need more work)

Back raises:
bw@12
bw@12
bw@12

Incline bench dumbbell rows:
30kg@15
30kg@15
30kg@15

Standing dumbbell curls:
12,5kg@12
12,5kg@12
12,5kg@12

Dumbbell shrugs:
30kg@12
30kg@12
30kg@12

Notes.
Many workouts for many weeks in rows now, time to step it down a notch to not hurt myself more, I was very close to break that deadlift record which would have made it gains in all three of the "big ones" which I would really like this year when I have turned 40 but hey, there is lots of time left of the year and I am old in this game with a diet and routine(s) that can do it. I am going to let my left tigh heal up (its nothing serious at all) and then build from the ground up and not haste it which I might have done now a little bit becouse its been so fun to train.

Wise move mate! You will hit those PRs with your next progression cycle if you let yourself recover properly.

 

[Dr Nick]

Thursday 29/7

Seated incline dumbbell curls:
12,5kg@12
12,5kg@12
20kg@12
20kg@10
20kg@8
25kg@4
25kg@3

biceps blaster:
17,5kg@6
17,5kg@6
17,5kg@6

dumbbell hammer curls:
25kg@8
25kg@8
25kg@8

crunch
bw@12
bw@12
bw@12

Notes:
Decent workout.

 

[Dr Nick]

Friday 30/7

Seated barbbell press with no back support:
40kg@12
50kg@12
70kg@3
75kg@3

bent over dumbbell side raises:
20kg@12
20kg@12
20kg@12

dumbbell side raises:
12,5kg@12
12,5kg@12
12,5kg@12

dumbbell shrugs:
30kg@20
30kg@20
30kg@20

calf raises:
bw@20
bw@20
bw@20

Notes.
Tired and nodded in bed a bit but got up and got this nice shoulder workout in, I dont think I have ever pressed more than 70kg in shoulder press especially not seated and with no back support.

 

[Dr Nick]

Saturday 31/7

Dumbbell scullcrushers:
12,5kg@12
12,5kg@12
20kg@8
20kg@6
20kg@9

Dips:
bw@10
bw@10
bw@9

crunches:
5kg@12
5kg@12
5kg@12

Hanging leg raises:
bw@10
bw@10
bw@12

Notes.
Got some triceps and abs work in.

 

[Dr Nick]

Saturday 7/8

Chins:
bw@8
bw@8
bw@8

Deadlift: (With belt for practise and some back leg stretching efterwards)
70kg@8
70kg@8
70kg@8

Incline bench dumbbell rows: (Had to use my "build" dumbbells, they get to big)
40kg@12
40kg@12
40kg@12

Dumbbell curls agains my knee:
12,5kg@12
12,5kg@10
12,5kg@9
17,5kg@4

Dumbbell shrugs: (Used my "build" dumbbells when they were already loaded)
40kg@12
40kg@12
40kg@12

Notes.
Waist: 94cm
Morning weight: 91,4kg
After a weeks rest I took the deadlift back to the drawing board again, no pain anywere but will progress slowly.

 

[Dr Nick]

Sunday 8/8

Squats:
70kg@12
70kg@12
70kg@12
110kg@6

dumbbell calf raises:
20kg@15
20kg@15
20kg@15

Hanging leg raises:
bw@12
bw@12
bw@12

Notes.
Got some sets in, light and carefully.

 

[Dr Nick]

Saturday 21/8

Seated dumbbell curls:
12,5kg@12
12,5kg@12
20kg@9
20kg@6
20kg@7
20kg@8

Dumbbell preacher curls:
12,5kg@8
12,5kg@7
12,5kg@7

Overhand grip ez-bar curls:
27kg@10
27kg@10
27kg@10

Crunches:
bw@15
bw@15
bw@15

Seated incline hammer curls:
12,5kg@12
12,5kg@10
12,5kg@10

Hanging leg raises:
bw@10
bw@10
bw@10

Notes.
Got this workout in, family and stuff have gotten in the way lately as has motivation. Trying to push on.

 

[Dr Nick]

Monday 23/8

dumbbell kick backs:
12,5kg@12
12,5kg@12
12,5kg@12

dumbbell scull crushers:
12,5kg@12
12,5kg@12
12,5kg@12

Bent over side raises:
12,5kg@12
12,5kg@12
12,5kg@12

side raises:
12,5kg@12
12,5kg@12
12,5kg@12

dumbbell shrugs:
30kg@15
30kg@15
30kg@20

Notes.
Light workout in today, did some triceps and shoulders.

 

[Dr Nick]

Saturday 4/9

Deadlift:
70kg@8
70kg@8
70kg@8
110kg@8
140kg@2

Dumbbell hammer curls:
12,5kg@12
12,5kg@12
20kg@12
20kg@10
20kg@11

Crunches:
bw@15
bw@12
bw@12

Dumbbell shrugs:
30kg@20
30kg@20
30kg@20

Notes.
Trying to get going again, would be nice to get my deadlifts going.

 

[BennyMagoo79]

Nice pulls mate!

 

[Dr Nick]

Nice pulls mate!

Thanks, hopefully I get going again and get myself up close to my maximum again.

 

[Dr Nick]

Monday 6/9

Benchpress:
60kg@12
60kg@12
100kg@6
100kg@7
100kg@6
110kg@2

Triceps dumbbell extensions one arm:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Had to cut it short due to familly ordinary things, better than nothing atleast.

 

[Dr Nick]

Wednesday 8/9

barbell rows:
70kg@12
70kg@12
70kg@12
80kg@12
90kg@12
90kg@12

incline bench dumbbell rows:
30kg@15
30kg@15
30kg@15

dumbbell preacher curls:
12,5kg@9
12,5kg@10
17,5kg@3

dumbbell shrugs:
30kg@25
30kg@25
30kg@25

Notes.
Still difficult to motivate myself, the weights are nog going to lift themselfs. Pushing on.

 

[Dr Nick]

Sunday 12/9

Seated barbbell shoulder press:
20kg@12
20kg@12
40kg@10
40kg@10
50kg@6
55kg@4

bent over side raises:
12,5kg@12
12,5kg@12
12,5kg@12

side raises:
12,5kg@12
12,5kg@12
12,5kg@12

dumbbell scull crushers:
12,5kg@12
12,5kg@12
12,5kg@12

Notes.
Got some shoulder and triceps work in.

 

[Dr Nick]

Tuhursday 18/9

Seated incline dumbbell curls:
12,5kg@12
12,5kg@12
20kg@8
20kg@6
30kg@4

ez-bar curls:
27,5k@12
37,5@8
47,5@5

Dumbbell hammer curls:
17,5kg@8
17,5kg@9
17kg@10

Crunches:
bw@8
bw@9
bw@10

Övrigt.
to be continued.

 

[Dr Nick]

Sunday 19/9

Benchpress:
60kg@12
60kg@12
100kg@8
100kg@6
100kg@6
100kg@6
115kg@1

Dumbbell scull crushers:
12,5kg@12
12,5kg@12
12,5kg@12

standing dumbbell flyes:
12,5kg@12
12,5kg@12
12,5kg@12

Dips:
bw@6
bw@6
bw@5

Notes.
Okey workout.

 

[Dr Nick]

Monday 20/9

Squats:
60kg@12
60kg@12
60kg@12
110kg@6

dumbbell calf raises:
30kg@12
30kg@12
30kg@12

crunches:
bw@15
bw@15
bw@15

Notes.
Got it done.

 

[Dr Nick]

Thuesday 21/9

barbbell rows:
70kg@12
70kg@12
70kg@12
90kg@6

Hexbar rows:
70kg@12
70kg@12
70kg@12
90kg@12

dumbbell hammercurls:
20kg@8
20kg@10
20kg@9

Hexbar shrugs:
90kg@15
90kg@15
90kg@15

dumbbell curls against the knee:
12,5kg@7
12,5kg@7
12,5kg@6

Notes.
Four workouts in a row now, hooping to get back at it.

 

[Dr Nick]

Wednesday 22/9

Deadlifts:
70kg@12
70kg@12
110kg@8
160kg@2
180kg@1

Crunches:
bw@15
bw@15
bw@15

standing calf raises:
bw@15
bw@20
bw@20

Notes.
Deadlifts felt good.

 

[Dr Nick]

Friday 24/9

benchpress:
60kg@12
60kg@12
110kg@2
105kg@6
105kg@5
110kg@3

standing dumbbell flyes:
12,5kg@12
12,5kg@12
12,5kg@12

one arm overhead dumbbell extensions:
12,5kg@12
12,5kg@12
17,5kg@8

Dips:
bw@8
bw@12
bw@11

Dumbbell shrugs:
30kg@20
30kg@20
30kg@20

Notes.
Got some lifts in. Starting to get in some frquency now.