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Nick Smith gains LEAN MASS

nicksmith3

By nicksmith3
in Workout journals

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nicksmith3 Senior member

nicksmith3

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Purpose:

With the overwhelming response i had from my last log here, though cut short. I feel i can help more people with their questions in regards to nutrition, training, supplementation and mental strategies more optimally by logging my own personal progress weekly here.

This will not be a daily log as such, and will be posted as more of a weekly frequency. Being that my workouts and diet does not vary daily in terms of variation. - Consistency, patience and dicipline over a period of time is what yealds results for the natural trainer.

Goals, strategies and plans do change as time moves forward so i'll just jump straight into posting:

beforeafter.jpg

nik1.jpg

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nicksmith3 Senior member

nicksmith3

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16-8-09

Legs

Squats

110x6

115x5

115x5

Leg press

160x5

160x6

Stiff-legged Deadlift

130x5

130x4

45 deg. 1 legged calf press

160x8

160x7

Standing calf raises

192x5

192x8

Note - Coming off diet mode and increasing strength from last week, while gaining better form with squats. Controlled negative, while still getting down to the proper depth then powering it up. (I'm lucky, as im just the right height where i can fail a squat and come down onto the safety bars without crushing myself!)

Stiff-legged Deadlifts are moving up, and i feel are a pretty strong one for me. Overall today's session went well, i gave it the maximum intensity and focus that i had and that's all i can ask for. - Next week will be even BETTER and i will DOMINATE! :grin:

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nicksmith3 Senior member

nicksmith3

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17-8-09

Arms, Abs

EZ bar curls

48x5

48x6

48x4

Alt standing dumbbell curls

22.5x6

22.5x5

Lying tricep press

43.5x6

45x5

Press downs

85x5

85x6

Dumbbell kickbacks

17.5x6

Barbell wrist curls

28.5x8

28.5x8

Leg lifts

17.5x10

17.5x8

Cable crunches

80x10

85x6

Weighted crunches

17.5x8

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nicksmith3 Senior member

nicksmith3

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Welcome back to journal-land Nick! :grin:

This is gonna be an interesting journal 8)

I have become a scivation CHA convert currently onto week 2!

Haha, thanks Vee!

Excellent! And how are you finding sludge? :)

Nice one Nick!

What are your stats atm?

Thanks! Will have those up soon my friend.

mmmm steak :clap: Good work Nick!

Steak is good! :)

Although i tend to steer away from red meat for the most part.

Very well done.How long did it take to change in the two photo's.

Thankyou! 10 Weeks

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runveerun Veteran member

runveerun

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Welcome back to journal-land Nick! :grin:

This is gonna be an interesting journal 8)

I have become a scivation CHA convert currently onto week 2!

Haha, thanks Vee!

Excellent! And how are you finding sludge? :)

Sludge is my saviour! I have posted it up in the recipe forum I LOVEIT!!!

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Peachy Senior member

Peachy

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Welcome back to journal-land Nick! :grin:

This is gonna be an interesting journal 8)

I have become a scivation CHA convert currently onto week 2!

Haha, thanks Vee!

Excellent! And how are you finding sludge? :)

Sludge is my saviour! I have posted it up in the recipe forum I LOVEIT!!!

I was wondering if this was the same sludge! Mmmmmmm........ yes thank you for the recipe Vee =P~

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nicksmith3 Senior member

nicksmith3

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Welcome back to journal-land Nick! :grin:

This is gonna be an interesting journal 8)

I have become a scivation CHA convert currently onto week 2!

Haha, thanks Vee!

Excellent! And how are you finding sludge? :)

Sludge is my saviour! I have posted it up in the recipe forum I LOVEIT!!!

Haha, glad to hear you're enjoying it!

My favourite is frozen blueberry sludge. Blueberries are the BEST! :grin:

Have you tried the scivation no-carb pancakes?

004-1.jpg

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runveerun Veteran member

runveerun

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Haha, thanks Vee!

Excellent! And how are you finding sludge? :)

Sludge is my saviour! I have posted it up in the recipe forum I LOVEIT!!!

Haha, glad to hear you're enjoying it!

My favourite is frozen blueberry sludge. Blueberries are the BEST! :grin:

Have you tried the scivation no-carb pancakes?

004-1.jpg

Nar not yet and the brownies look good too =P~ who knew low carb was so much fun! :grin: I'm suprised how good I feel, not tired or cranky- nothing! Who needs carbs?!

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nicksmith3 Senior member

nicksmith3

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Sludge is my saviour! I have posted it up in the recipe forum I LOVEIT!!!

Haha, glad to hear you're enjoying it!

My favourite is frozen blueberry sludge. Blueberries are the BEST! :grin:

Have you tried the scivation no-carb pancakes?

004-1.jpg

Nar not yet and the brownies look good too =P~ who knew low carb was so much fun! :grin: I'm suprised how good I feel, not tired or cranky- nothing! Who needs carbs?!

Exactly! - I've never heard of 'essential' carbohydrate. :grin:

The brownie is good. A little dry depending on how you make it, but can be ok for a change. Nothing really beats a bowl of sludge.

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nicksmith3 Senior member

nicksmith3

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18-8-09

Meal #1

Scivation sludge

blueberries

oatmeal

002-4.jpg

Meal #2

egg white omelet

green beans

oatmeal

001-1.jpg

Meal #3

tuna

almonds

green beans

Meal #4

cottage cheese

walnuts

green beans

Meal #5 (pre-workout)

scivation sludge

oatmeal

grapefruit

Meal #6 (post-workout)

Scivation sludge

oatmeal

Note - Over the past two weeks i've been increasing carbs, checking bodyfat, weight etc, then increasing as needed. Right now 60g of carbs has been introduced x2 am, pre and post wo. On non-workout days carbs only x2 am.

Bodyfat has remained the same since the diet, even though calories are now 1000 up. Girth measurements are yet to budge, so will keep an eye on these and once they start moving again i will post some pictures that week.

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gazza Senior member

gazza

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nice to see you back

Nick... ppl have been mean to me on my journal.. can you beat them up for me :cry:

LOL.

good to see you've put the haters behind you and started posting again. this should be a good read as always :grin:

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nicksmith3 Senior member

nicksmith3

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nice to see you back

Nick... ppl have been mean to me on my journal.. can you beat them up for me :cry:

LOL.

good to see you've put the haters behind you and started posting again. this should be a good read as always :grin:

Cheers Gazza!

hi nick,

mind explaining to some of the newbies like me here your theory behind less reps?

ive always been told 8/12 is what is needed to do anything. wouldnt mind getting your thoughts on it, then trying myself

Sure, I train with the Max-OT [Maximum-Overload Training] principles. Max-OT was created by Paul Delia, owner of AST Sports Science. I stick with basic compound free-weight exercises and work on overloading the muscles in the four-to-six-rep range. I keep total set volume low (four to seven work sets) and train each bodypart once a week to allow for maximum recovery. I rest two to three minutes between sets.

I do not perform supersets or forced reps. My goal is to overload the muscles with four to six reps, and I stop at positive failure'the last rep I can complete on my own. Supersets induce fatigue, and I want to avoid muscle fatigue because it limits overload.

Reps stay at four to six for all bodyparts except calves, abs and forearms. I train calves and forearms in the six-to-eight-rep range and abs with eight to 12 reps.

For more information on Max-OT, you can visit http://www.ast-ss.com or you can email me for details on a routine to suit you!

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1day Senior member

1day

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wil be interesting to c how this goes for u as it seams ur doing more power lifting routines there fore going to gain strenght but mabe not peek in muslce size and deff?

i have recently been told by 3 nz pro's that hi reps is where its at for mass development, deffinition and muscle maturity (which is hard to believe) but as i have been implying this theroy for the past 6wks while cutting, i have acually put on nerly 2kg of lean mass while losing fat at the same time. (reps range have been concisting of anything from 20s-50s rep sets)

but as i said will be interesting to follow ur progress to see how u go

gud luck :)

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