knight_rider's first log

[Rocky]

Great session. Huge stiff leg weight!

I know who neg repped you But I don't know why.

It wasn't me.

 

[knight_rider]

^^^^yeah i got it for making a bit of a noob comment, but that was only 1 of 4 of that same persons negs, so, you know, i can understand one of them, i do step on toes but, but thats ok, its a democracy, ill live, im going home tomorrow morning, and im going to show one of my old mentors my new and improved deadlift prowess, he is this old powerlifter tank, he is like a 5'4 dude hey, with calves like my glutes, he created my forst ever deadlift program, which as picjle knows took my deadlift from about 120kgs to 180 in a flash, he will be stoked at my 190 for 8, im so close to that elusive 200 kg mark, im going to get by the end of my next blast, i can feel it, bed time/ make sweet loving to my missus time, i wont see her for 4 days, how sad! probably wont be posting for the next few days, keep it rea...real heavy

 

[Bulkboy]

cant wait for u to update again man, blow him away!!

i repped u good just so u know

 

[knight_rider]

^^^much appreciated tomoorow is deadlift day, im fucking pumped, mind you i had an 18 hour bus ride home yesterday, terrible, so tired, just been eating all today to get my enrgy back up.

 

[knight_rider]

17/07/07

i was at my old gym where i grew up today, back in coffs harbour, and i had an 18 hour bus ride to get here two days ago so i only got small improvements, but overall didnt go backwards, and had a good session

incline dumbell (20-30rp)
20kgs, 15
30kgs, 8
35kgs, 11,4,4 (19) pb

upright row (11-15 rp)
40kgs, 12
50kgs, 8
75kgs, 7,4,3 (14) pb

reverse grip smith (11-20rp)
60kgs, 12
80kgs, 8
100kgs, 10,4,4 (18)

was the same amount of reps i get with 70 kg + the 30 kg weight of the smith bar back home, so i guessed the weight pretty good. so maintained

reverse-grip pulldown (11-15)
60lb, 12
140lb, 8
220lb, 10,3,3 (16) maintained, griped to close but and the machine had a short cable so i couldnt get the extreme stretch i usually go for with pulldowns.

Deadlift
100kgs, 10
140kgs, 6
190kgs, 8 eqaul pb from last blast
140kgs 10

ive been pretty tired this week having a long bus ride with minimal food to visit my folks. so i ve been eating ok, frequently but not enough cals overall and feeling it, but i still managed to imporve two lifts and maintain the rest, so thats ok for the circumstances.

deadlifts were good considering i havent done them in 3 weeks, or since my last blast. so 190kgs for 8 is a good place to launch my next blast from. so yeah this was the first deadlift session since i had a rest week, so im happy, cant wait for the next one in two weeks time, i will be hitting 9 reps, then two weeks after that 10.......hopefully and then i enter the 200kg club...but for reps, it will be an important milestone for me, its a goal ive had for some time now. once i complete it im switching my focus to sqauts.....not that i dont focus on everything, but if i set my week around one big lift i fond i go from zero to hero really quick, so thats my plan.

man nearly time for bed, missing the girlfriend, might see if this computer has some hardcore oriental porn hidden in a games folder lol.....oh here we go, lily thai....charmaine star, those chicks look a bit like my missus...only not as pretty...right lol...later mech-units

 

[Bulkboy]

awesome session there man the deadlifts are standouts, 8 with 190 is pretty damn strong, the upright rows are pretty huge too...

 

[onebigeric]

I unfortunately don't do kilograms, so what does 200kg balance out to in pounds?

All and the same, you look to have a sound training base here, KR. Props for said work after being in a rolling coffin for 18 hours

 

[knight_rider]

^^^ 420 pounds roughly, if rounded up, i wanna be in that 500 club , for reps but lol

 

[Turkish1530]

must have been pretty sweet to hit the old gym again......sweet that u hit tied that PB on the deadlifts, especially considering u haven't done them in 3 weeks!!!!!!!!!!

 

[knight_rider]

20/07/07

dumbell curl (15-30 rp)
15 kgs, 15
20 kgs, 8
25kgs, 9,3,3 (15)

neutral dumbell wrist curl (12-20 ss)
5 kgs, 15
8 kgs, 8
10 kgs, 12 pb

leg press calf (10-20 ss, did these conventionally due to slipping shoes)
50 kgs, 20
80 kgs, 15
120 kgs, 14 pb

single ham curl (15-30 rp)
15 kgs, 12
20 kgs, 8
35 kgs, 11,5,4 (20) pb

front squat (smith) (6-10)
50 kgs, 12
70 kgs, 8
90 kgs, 10 pb

widowmaker (20)
50 kgs, 15

ok today fealt like a bit of a dud, its kind of a dud range of exercises due to a lack of choice, but i made some good changes in regards to form, firstly i dropped my weight on dumbell curls because ive been listening to my ego and trying for big weights instead of big contractiions, so i dropped the weight a bit, and did some really quality reps, im hoping my new focus will improve my weights and bicep development a great deal over the coming weeks.

front smith was good today, it really feels great doing them on the smith, my quads get hammered really well, the widowmaker didnt go so well, i could only manage 15 before i was fucked, but i will get it up to twenty soon, its the first time ive done widowmakers with the actual quad exercise, i used to go to the leg press to do it, but ive necked up. no really good lifts today, but it will get better and a few changes to form will result in positive change over the coming weeks.

the mecca has been quiet lately, im almost tempted to right something controversal........hmmmmmm, almost, any ideas on something bodybuilding related i could give my thoughts on?

keep it real cool cats of the meccosphere

 

[Rocky]

Nice work, good to see you doing what you can with your choice restriction and doing front squats at the end of a session and hitting a PB is fine work indeed.

 

[onebigeric]

Your standard and hammer curls look quite impressive, KR. Calf work looked fairly nasty to boot

 

[Bulkboy]

great session, strong db curls and front squats

 

[knight_rider]

^^^cheers guys, appreaciate the support

 

[knight_rider]

22/07/07

low incline smith (11-15 rp)
60 kgs, 15
80 kgs, 8
105 kgs, 6,3,3 (12) pb

Standing military press (11-20 rp)
30 kgs, 15
50 kgs, 8
70 kgs, 10,3,2 (15) equal pb

Close grip smith (11-20 rp)
60 kgs, 15
80 kgs, 8
110 kgs, 7,3,3 (13) pb

rack chin
bw, 5
bw, 5
bw + 10kgs, 8,4,3 (15) pb

bent over row (10-12 ss)
60 kgs, 12
80 kgs, 8
100 kgs, 8 *(degressed)

todays session was ok but i wen to the gym early after only having one shake for fuel, this left me pretty tired and depleted so my bent rows suffered a bit at the end, getting 2 less reps then last time i did themk, however i've started to really scritunize my row form as i have a tendency to put my arms a bit wide and use my lats too much, today i used really tight form with a narrower grip to work on that trap thickness, and i felt despite how it looks worse on paper that i corrected my form for the better.

triceps are going good and strong. my shoulder presses didnt improve today but thats ok, i havent done them in a fair few weeks due to a cruise and a new routine, i should be good next time.

i went up in weight for my chest but i dont think i improved, i really need to think about moving off the smith machine, but i dont trust people to spot me, .

otherwise a good session, been looking quite reflectively at my training form lately, and noting down some of my problem areas, which have been progessing slowly and trying to make some changes, in rep schemes and lifting form to get them moving again.

ok spent too much time shopping with the mrs today, gotta start eating every 1.5-2 hours to make up my protein count today. i certainly feel drained when i train without a few good meals in me first.

 

[Chesticles]

^^^ 420 pounds roughly, if rounded up, i wanna be in that 500 club , for reps but lol

It's 440 actually

Props on the reverse grip smith and the deads man, big weight indeed

 

[Bulkboy]

great presses in that last session dude, the bent over rows are nothing to be ashamed about, form is essential on those, i never let my ego get to me there, cuz i really think that back training more than other is about perfect form and contracting the muscles, thats what have worked for me atleast

 

[Rocky]

Immense session. Nothing to be disappointed about there. The rows may not have been what you wanted but after the work before it it's not surprising. Huge benching and the standing military was great!

 

[fallen]

been reading through your log an i must admit it is looking real tough don't worry bout the disappointment it comes and go's with the territory imo

 

[knight_rider]

bulkboy: cheers dude, yeah definately right about form on those, my lats take over if i grip to wide, and well i have plenty of width, its the thickness im after, so its good that im working on contracting those muscles. cheers for your continuing support

Rocky: cheers dude, yeah my military pressing is mega tight, really good form too, its a personal favourite exercise of mine.

Fallen: thanks dude, love that pic of that girl on the car, massive latin ass, there isnt enough big booty girls in Australia.

chesticles: cheers dude, i have the name chesticals stuck in my head, its so amusing, sometimes i say it out loud to amuse myself...lol...whats a 'chesticle anyways?'