knight_rider's first log

[knight_rider]

07/02/08 had an interupted summer at best, but have finished uni, so thats good, i'll just pick up the log from my last session, my strength has stagnated a bit and ive decided to restart my rack deads from a lower weight to wave up etc.

been dieting too, lost a few kgs and thought i might stay on reduced cals for a few months to tone up a little then get my mass gain on again!

2b.5 lower body

Preacher curl: 20/8, 30/8, 40/12 (kgs/reps) PB

Standing Calf: 100/12, 140/12, 200/13 (lbs/reps) PB

Stiff Leg: 100/8, 140/8, 160/9 (kgs/Reps) Equal PB

Front Sqaut: 80/5, 80/5, 90/5, 90/5, 100/5 (kgs/reps) Equal PB

ok session, stength is ok considering i havent been getting more than 2 session a week for awhile now!

 

[Tunen]

Good to have you back mate

Those stiffies are rock solid

 

[PrinceVegeta]

YEEEAHHH BUUDDY!! KR is back!!! awesome session mate!!

 

[knight_rider]

Those stiffies are rock solid

'those stiffies are rock solid' ........you've said that before tunen....probably just before a euro boy gang bang no doubt lol!

thanks for the support

 

[knight_rider]

YEEEAHHH BUUDDY!! KR is back!!! awesome session mate!!

cheers mate, i appreaciate the enthusiasm

 

[knight_rider]

09/02/08 Upper Body

1A.6

Bench Press: 90/5, 100/5, 110/5, 110/5, 120/5 (kgs/reps) equal PB

Jerk + Press: 60/5, 60/5, 65/5, 70/5, 75/5 (kgs/reps) step back

Dips: 15/8, BW/9, BW/9 (kgs/reps) PB finally doing weighted dips again!

Pulldowns: 90/9, 90/7, 90/6 (kgs/reps) gone backwards a bit, have been cheating myself form wise for awhile now, so im being uber strict with the pulldowns from now on!

Reverse Row: 60/8, 80/8, 100/11 (kgs/reps) best ive done since the holidays and interupted summer!

not a bad session, im going along nicely considering im eating a few hundred less cals, im hoping to start benching 130 and then 140 kgs in the next few months for 5 reps, i wanna be doing 150 kgs by the end of the year!

im going to go cook some sausage, oven roasted on a bed of varied tomatoes with balsamic vinegar and oregano, then im going to beg for a blow jay..........off your mums

 

[h0ke]

Ohh, great session. That Bench Pressing looks awesome. I am sure that u gonna bench those 5 for 150kg in this year!

 

[Lionheart]

Good to have you back bro.Excellent PBs

 

[Rocky]

lol - "my strangth has started to stagnate" he says before posting up a session where 'PB' is written after every exercise.

Good to have you back - mightiness returns!

 

[knight_rider]

lol - "my strangth has started to stagnate" he says before posting up a session where 'PB' is written after every exercise.

Good to have you back - mightiness returns!

i seem to be improving on the less important exercises, but my bench and deads have been stagnant for a long time, i hoping to push it to the max this year

 

[PrinceVegeta]

Awesome session there booooooooooooooooooy! strong mofo!! KR is back and with a vengeance!

 

[knight_rider]

12/02/08

2A.6 Lower Body

Dumbell Curl: 15/8, 20/8, 25/9 (kgs/reps) went backwards fucking low cals

Seated Calf: 30/8, 40/8, 50/12 (kgs/reps) PB double G-units

Ham Curl: 30/8, 50/8, 70/8 (kgs(i think)/reps) almost improved but didn't

Sqaut: 110/5, 120/5, 120/5, 130/5, 140/5 (kgs) equal PB, hoping to do the big 150 next week, might increase cals a little on the days leading upto it, because i was fucked today

DB Lunges: 20/6, 30/9 (kgs/reps) thats 30 as in 2 by 30, and reps as in per leg!

was feeling the heavily reduced cals today, i'll adjust them up a bit, but ive been leaning out nicely which i need to do, so im just going to find that happy medium where i can loose some fat slowly without going backwards in the gym!

Eat my ass

 

[PrinceVegeta]

find the midlle ground man!gresat to see u losing bf!! but eat some more for energy man!!

 

[knight_rider]

13/02/08

1B.6

Incline Bench: 80/5, 90/5, 90/5, 100/5, 100/4 (kgs/reps) didnt get my target on the second 100 kg, been following that spreadsheet 5/5 generator, it doesnt work so good on 200g's of protein and carbs a day lol! ill have a crack at it again next week!

Lateral Raise: 10/8, 15/12 (kgs/reps) Pb yaya

Reverse Grip Bench: 40/12, 60/12, 80/15 (kgs/reps) Pb for this split, when i trained arms seperately i could do 100/14 lol, but after some heavy incline bench im a bit fried!

Reverse grip chin: Bw/7, BW/6, BW/4 Eqaul Pb for this bodyweight lol, self ownage! dont laugh my lats are sick, as your mothers

Rack Dead: 150/5, 170/5, 180/5, 190/5, 200/5 (kgs/reps) hit my target, good form etc

in general it wasnt too bad a session, im clearly feeling the effects of low cals, but my form is tight, and my love handles look a few mils smaller in the mirror every morning, so i might just cop the stagnant training results for another month or so just to get to a healthy fat range, a nice hint of abs, then i'll adjust my cals slowly up, and perhaps go back to full DC training.

im sick of doing the 5/5 thing i have been, because its based on a spreadsheet and so i have to meet certain weight targets, which can be really discouraging when you dont make them, plus i think it was designed with pounds, not kilos, in mind.

i wanna make my 5/5 exercises, back to a rep range of 5-10 maybe, and try for more reps, then up the weight when i reach the upper range etc, i prefer that style of progression, fixed reps with weight targets are crushing when you dont make it!

vagina!!!

 

[PrinceVegeta]

Nice session kr! great all around work!

 

[knight_rider]

16/02/08

2B.6

Preacher Curl: 20/8, 30/8, 40/12 (kgs/reps) equal PB

Standing Calf: 120/12, 170/12, 220/13 (kgs/reps) PB

Stiff Leg: 100/8, 140/8, 160/9 (kgs/reps) stagnant for so long, thinking of dropping them!

Front Squat: 80/5, 90/5, 90/5, 100/5, 100/5 (kgs/reps) happy with that!

ok not too bad a session, im doing a back off period next week, then im going to start a DC routine again which im sure will get me some gnarly gains for the first half of the year!

 

[Lionheart]

Wow lots of PBs.Good work knight_rider

 

[Rocky]

Sessions look pretty good KR> Don't worry about the weight on all of it - if you're noticing improvements in some places something is working. You're still getting PR's on exercises.

BTW I mentioned some suggestions to your ham question in my log!

 

[PrizeFighteR]

Glad I stopped by. This log is great dude

 

[miamiracing]

lots of p.b. there and good work seems like your strengh increases rapidly