Nick Paniagua

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Bio

Nick Paniagua also known as XNick EdgeX started to weight lift at the age of 16. His interest and passion for bodybuilding and fitness grew strong over the years and in 2006 he decided to get serious. With years of reading various bodybuilding, fitness and nutrition books along with valuable advice from those around him with much more experience, he revamped his diet, training and supplementation. Within months he and others around him started noticing changes in his physique. Consistency with diet, training and supplementation was the change that lead to progression. Nick soon started to land ad opportunities and interviews in magazines and on websites along with a sponsorship with Controlled Labs as a natural athlete. Given what Nick has accomplished in the last few years he is currently considered the #1 most inspirational figure on Bodybuilding.com’s BodySpace out of over half a million people. Bodybuilding and fitness is something Nick is truly passionate about, he had goals and dreams and accomplished some of them but says there are still so many more he hopes to achieve. This is more than just routine for Nick, this is a lifestyle..day in, day out.

 

Training

Nick is currently on a 2 day on 1 day off training split, usually hitting 1-2 muscle groups per training session. His routine looks like the following.

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Monday/Legs

  • Leg Extensions-4 sets, 10 reps at 150lbs, 8 reps at 160lbs, 6 reps at 170lbs, 10 reps at 150lbs.
  • V Squats (Machine)-4 sets, 15 reps at 180lbs, 12 reps at 270lbs, 10 reps at 320lbs, 15 reps at 180lbs.
  • Horizontal Leg Press-4 sets, 15 reps at 290lbs, 12 reps at 310lbs, 10 reps at 330lbs, 15 reps at 290lbs.
  • Seated Hamstring Curls-4 sets, 12 reps at 90lbs, 10 reps at 100lbs, 8 reps at 110lbs, 12 reps at 90lbs.
  • Seated Calv Press-4 sets, 20 reps at 130lbs for 2 sets, 18 reps at 140lbs for 2 sets. Standing calv raises in between sets with no weight for 20 reps.

Tuesday/Biceps and Abs

Biceps

  • DB Curls-4 sets, 10 reps at 35lbs, 8 reps at 40lbs, 6 reps at 45lbs, 10 reps at 35lbs.
  • EZ Bar Curls-4 sets, 10 reps at 60lbs, 8 reps at 70lbs, 6 reps at 80lbs, 10 reps at 60lbs.
  • Isolation Curls (Machine)-4 sets, 10 reps at 80lbs, 8 reps at 90lbs, 6 reps at 100lbs, 10 reps at 80lbs.
  • Hammer Curls-4 sets, 10 reps at 35lbs, 8 reps at 40lbs, 6 reps at 45lbs, 10 reps at 35lbs.
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Abs

  • Cable Crunches-3 sets of 40 reps at 50lbs.
  • Machine Crunches-3 sets of 15 reps at 80lbs.
  • Leg Lifts-3 sets of 20 reps.
  • Seated Hamstring Curls-4 sets, 12 reps at 90lbs, 10 reps at 100lbs, 8 reps at 110lbs, 12 reps at 90lbs.
  • Seated Calv Press-4 sets, 20 reps at 130lbs for 2 sets, 18 reps at 140lbs for 2 sets. Standing calv raises in between sets with no weight for 20 reps.

Wednesday: Off

Thursday/Delts and Traps

  • DB Press-4 sets, 10 reps at 55lbs, 8 reps at 60lbs, 6 reps at 65lbs, 10 reps at 55lbs.
  • Reverse Shoulder Press Incline Isolation (Machine)-4 sets, 10 reps at 45lbs, 8 reps at 55lbs, 6 reps at 70lbs, 10 reps at 45lbs.
  • Lateral Raises-4 sets, 10 reps at 25lbs for 2 sets, 8 reps at 30lbs for 2 sets.
  • Behind The Back Cable Raises-4 sets, 10 reps at 20lbs for 2 sets, 8 reps at 25lbs for 2 sets.
  • Front Raises-4 sets, 10 reps at 25lbs for 2 sets, 8 reps at 30lbs for 2 sets.
  • Bent Over Rear Delt Raises-4 sets, 10 reps at 25lbs for 2 sets, 8 reps at 30lbs for 2 sets.
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Traps

  • Behind The Back BB Shrugs-4 sets, 20 reps at 185lbs for 2 sets, 15 reps at 205lbs for 2 sets.
  • DB Shrugs-4 sets, 15 reps at 75lbs for 4 sets with 2 second pauses at top.

Friday/Triceps, Forearms and Abs

Triceps

  • Ropes-4 sets, 10 reps at 52lbs, 8 reps at 57lbs, 6 reps at 62lbs, 10 reps at 52lbs.
  • Shortbar Pushdowns-4 sets, 10 reps at 62lbs, 8 reps at 67lbs, 6 reps at 72lbs, 10 reps at 62lbs.
  • Closegrip Presses-4 sets, 10 reps at 155lbs, 8 reps at 175lbs, 6 reps at 185lbs, 10 reps at 155lbs.
  • DB Bench Extensions-4 sets, 10 reps at 25lbs for 2 sets, 8 reps at 30lbs for 2 sets.
  • Bent over Rope Extensions-4 sets, 10 reps at 47lbs for 2 sets, 8 reps at 52lbs for 2 sets.
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Forearms

  • Cable Wrist Curls-4 sets, 20 reps at 47lbs for 4 sets.
  • Standing Behind The Back Wrist Curls-4 sets, 20 reps at 52lbs for 4 sets.

Abs

  • Decline Crunches-3 sets, 30 reps for 3 sets.
  • Straight Bench Crunches-3 sets, 20 reps for 3 sets.
  • Hanging Leg Lifts-3 sets, 20 reps for 3 sets.

Saturday: Off

Sunday/Back

  • Wide Grip Pull Ups-4 sets, 10 reps for 4 sets.
  • Lat Pull Downs-4 sets, 10 reps at 150lbs, 8 reps at 160lbs, 6 reps at 170lbs, 10 reps at 150lbs.
  • Standing Straight Arm Rows-4 sets, 15 reps at 52lbs for 2 sets, 12 reps at 57lbs for 2 sets.
  • Iso Rows (Machine)-4 sets, 10 reps at 90lbs, 8 reps at 115lbs, 6 reps at 135lbs, 10 reps at 90lbs.
  • Seated Rows-4 sets, 10 reps at 145lbs, 8 reps at 170lbs, 6 reps at 190lbs, 10 reps at 145lbs.
  • Back Extensions-4 sets, 20 reps at 25lbs for 4 sets.

Monday/Chest and Abs:

Chest

  • DB Presses-4 sets, 10 reps at 65lbs, 8 reps at 70lbs, 6 reps at 75lbs, 10 reps at 65lbs.
  • Hammer Strength Chest Press-4 sets, 10 reps at 140lbs, 8 reps at 160lbs, 6 reps at 180lbs, 10 reps at 140lbs.
  • Cable Crossovers-4 sets, 15 reps at 42lbs for 2 sets, 12 reps at 47lbs for 2 sets.
  • Incline Hammer Strength-4 sets, 10 reps at 140lbs, 8 reps at 160lbs, 6 reps at 180lbs, 10 reps at 140lbs.
  • Incline DB Fly’s-4 sets, 10 reps at 30lbs, 8 reps at 35lbs, 6 reps at 40lbs, 10 reps at 30lbs.

Abs

  • Cable Crunches-3 sets of 40 reps at 50lbs.
  • Machine Crunches-3 sets of 15 reps at 80lbs.
  • Leg Lifts-3 sets of 20 reps.

Saturday: Off

Diet and Supplementation

Nick is very consistent with his diet and supplementation, making sure he eats every 2-2.5 hours. It is crucial for Nick to stay on top of his diet and supplementation regimen due to a very fast metabolism. Some everyday foods that are included in his diet are oats, eggs, almonds, tuna, yams, steak, turkey, bananas, sweet potatoes, brown rice and lots of chicken.

Nick is currently taking the following supplements

  • Orange Triad
  • Orange OxiMega
  • White Flood
  • Purple Wraath
  • Green Bulge
  • Blue Gene
  • Golden Gains

A typical day for Nick would look like the following

  • 6:45am-1 1/4 cup dry oats mixed in water with 1 packet of Truvia, 15oz 100% ON whey protein shake mixed in water, and 3 Orange Triad tabs.
  • 9:30am-6 eggs (5 white 1 whole), a home made protein bar and 16 almonds.
  • 12:00pm-12oz’s of boneless/skinless chicken breast with a cup of brown rice.
  • 3:00pm-8oz’s of chicken breast is a low carb tortilla wrap with half a cup of brown rice.
  • 5:15pm-2 no salt rice cakes with a light spread of peanut butter, 2 scoops of White Flood, 5 Blue Gene and 5 Green Bulge pills.
  • 5:45pm-7:00 Biceps and abs, while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).
  • 7:15pm-1.5 scoops of Golden Gains and 1 scoop of Orange OxiMega mixed in 10oz’s of water.
  • 8:15pm-12oz’s of top sirloin steak and half a sweet potato, with 3 Orange Triad tabs.