knight_rider's first log

[cereal]

Just keep HITing! Believe in your self in this! I doubted same things but I've noticed many times that Mentzer wasn't wrong.

 

[knight_rider]

thanks guys, yeah i think its hard just getting yy head around pre-exhaust, each weak you pour ore and ore into the isolation exercise and then exppect to iprove on the copound, its just unrealistic to iprove in both all the tie. I was squeezing the **** out of those leg extensions and i need to think of the leg press as the finishing ove. The fact is i feel great and get big pups so i'll keep hacking it.

 

[knight_rider]

09/11/11 - Chesticles and baby got back!

I love the gym

Inc DB Fly 20 kgs / 7 reps (increased weight)
Pre-exhausted with
Incline smith press 60 kg / 2 reps, 1 rp, 1 rp ( similar as last time added 2 RP sets for intensity techniques)

Straight arm pulldowns 59 kg / 9 reps ( increased weight 9 kg and only lost one rep on last time)
Pre-exhausted with
Palms up Pulldowns 60 kg / 8 reps, 3 rp ( Same as last time but did 3 reps after a short rest-pause

DB Row 40 kg / 6 reps, 2 rp (my grip and biceps were ****ed by now, did my best had to reset grip on my right arm but did it quickly and kept set going as best i could, did some RP to finish of)



Had a good day, was in a bad mood due to some work changes, took in in the gym and sorted it the **** out.

All reps performed with super slick 4 sec raise, 2 sec hold, and 4 sec negative cadence, weights look weak but my pumps are epic like a balls deep BJ!

Improved on most muscle groups, just my DB rows were suffering from the fatigue of earlier sets which i improved on, such is life, i intend to swap them out for Deadlifts in New year so wont have the issue going forward.

Note: i'm doing Mike Mentzer HIT in its final version before Mike Died 'High intensity training: the Mike Mentzer Way'. I made improvements with 18 days between the workouts, interesting!

Just for affirmation, i ****ing love the gym again, i feel i have just been turning up these last two years but now im hooked again!

 

[knight_rider]

15/11/11 Tuesday - Legs and Abs - mecca is dead, i'll keep posting anyways!

Leg Ext 10# / 12 reps (improved by 2 reps with perfect form)
Pre-exhausted with
Leg Press 200 kgs / 13 reps (back to normal even with improvement on first exercise, nice!)

Ham curl 8* / 10 reps , 3 reps RP ( dropped weight from last time to do perfect form, down reps and weight clearly but happy with textbook form)

Standing Calf 7* / 10 reps, 4 reps RP ( dropped 2 reps but my toes were slipping back etc, perfect form and some rest pause to total fatigue)

Decline sit up BW / 17 reps , 2 reps on leg raise to finish ( nice ad controlled with big improvement )







Mixed reviews, good on the main game quads, and the others were good form and my best i could do after a 10 hour day, so i left nothing in the gym, made a few leaps, now im going to smash some spag bol with extra parmisan cheese, booy yeah!

 

[knight_rider]

20/11/11 Workout Three - side and rear delts, biceps, triceps.

DB raises 15 kg / 8 reps , 2 Negatives (no improvement, good form)
Bent over raises 10 kg / 7 reps , 4 RP (good form, one rep more)
Palms up pulldown 80 kg / 9 reps, 3,2 RP (grip fails, so did 2 rest-pause sets)


Pressdown 60 kg / 6 reps (good form no improvement)
Pre-exhausted with
Dips BW / 1 rep, 4 Negatives (went back a rep, negs to finish)





Pretty average workout, trying as hard as i can, perfect form but did not make any improvments worth mentions. Finding the rear delt work so awkward, hopefully i get better the more i do it.

Doing pressdowns on an assisted dip machine, i grab the knee pad and sit on my knees pushing it down and up etc. too rigid need to do it on a weigh stack in next program, its just their in opposite parts of the gym and pre-exhaust works best with a quick transition.

I went to failure its all i can do. Need to sleep better too, training tired doesnt help!

 

[cereal]

"Need to sleep better too, training tired doesnt help! "

That is correct. Recovery is imperative!

Keep on SQUEEEEEEEEEEEEEZING!!!

 

[FEVER]

we need update bro

 

[Clint]

Weren't we nemesi at one point?

Glad to see form isn't lacking with you. I respect the lack of ego in your tempo training

 

[knight_rider]

got married been training log free, starting log when i start writing it down again

 

[Pickle]

hey there honeymooner, wheres ur log? xxx