knight_rider's first log

[knight_rider]

cheers for the kind words fella's, i'll post up my lattest session after i finish it this arvo, mind you its only a light session for my back-off week!

 

[Pickle]

sexy stuff mate particularly like how your incline bench has improved since i checked ur log last. Ill start attending ur log more often

 

[knight_rider]

26/02/08
Tuesday

NEW DC ROUTINE (MY TRAINING YEAR OFFICIALLY BEGINS TODAY.....GIGGIGGTY GANSTA)

1a.

All weights in kilograms unless specified otherwise

* 15 breath rest

Incline Bench: 60/10, 80/11*5*3 (19 rp) too light going up
(11-15 rp)

Lateral Raise: 10/10, 15/12*5*3 (20 rp) right where i want it
(20-30 rp)

Dips: BW/5, BW+15/9*3*2 (14 rp) on the money
(11-20 rp)

Undergrip Chin: BW-10/10 (assisted), BW/6*3*2 (11 rp) good
(11-15 rp)

Rack Dead: 160/5, 180/5, 200/6, 170/9 has a heavy working set and a slightly lighter one!
(6-9) (9-12)

was a great session, im feeling good, ive been on rather low cals, but i feel good, so i m looking for the gains to resume soon, im going to keep cals steady and up as needed!

been listening to 'The best of Prince' fuck yeah! 'purple rain, purple rain' fucking sing it pimps

 

[Pickle]

26/02/08
Tuesday


been listening to 'The best of Prince' fuck yeah! 'purple rain, purple rain' fucking sing it pimps

seemed like more of a feeler session then a serious one. Pick your game up.
j/k

Rack deads were excellent though Keep that shit up. (straps or no straps? )

 

[knight_rider]

straps of course dude, no one does that weight without straps!

 

[Tunen]

straps of course dude, no one does that weight without straps!

mixed grip I could easily do that

Great session otherwise bro

 

[Pickle]

straps of course dude, no one does that weight without straps!

a lot of the guys on here deadlift strapless dude. there was this one guy q80 who could deadlift the world with no straps.

 

[Chesticles]

a lot of the guys on here deadlift strapless dude. there was this one guy q80 who could deadlift the world with no straps.

Yeah he done 500 for an easy 3 with no straps, belt, chalk or gloves

 

[PrinceVegeta]

Awesome looking split there homie! keep that shit up!!

 

[PrizeFighteR]

Lots of great work in the bro

 

[Lionheart]

Good session bro.Racks are awesome..btw.i lift thousands of lbs without straps.

 

[knight_rider]

cheers for the comments lads!

28/02/08

Friday

2a. weights in kilograms unless specified

rp = rest paused
* = 15 breaths rest
ss = Straight set

Barbell Drag Curls: 30/8, 40/9*4*3 (16 rp) different feel
(11-20 rp)

Palms Down Wrist Curl: 10/10, 20/12 (12 ss)
(11-20 ss)

Standing Calf: 100/10, 140/10, 200/10 (ss)
(10-12 ss) this is performed with a 5 seconds negative, and a 10 second stretch on every rep, it works great but i keep slipping and my heels touch the floor, so im going to do them normally next time, gay calf raise with worn out grip!

Ham Curl: 40/8, 60/9*3*3 (15 rp) not sure if its lbs or kgs, probably kgs
(15-30 rp)

One Leg Press: 80/6, 120/6 (6 each leg ss),
(6-10 ss)

120/20 (both legs widowmaker) need heaps more weight!
(20 ss)

this session was a bit of a feeler, just sussing out the new exercises, so the weight on these lifts will be increasingly rapidly i'll assume!

Drag curls are weird, im not sure how i feel about them! i think they work good, i didnt get the usual pump! (not that i measure the pump as a basis of effectiveness, but it usually happens)

im really hanging out for a blow jay, the missus better deliver, chika chika yeahhhhh

 

[Rocky]

Nice session and makes sense to feel out the moves before hitting the weights up!

Did your missus deliver?

 

[knight_rider]

its morning im still waiting! kunt popsicle.....

 

[The Creator]

I'm liking the setup of that last workout bro! Keep it up!

 

[knight_rider]

01/03/08

Saturday

1B.

Hammer Strength Chest Press: 40/12, 80/12, 120/12*4*3 (19 rp)
(11-15 rp) have to up the weight, this machine sucks its one of those chest press/ close grip high pull in one machine, so i have to put a punching pad on the seat so i get a bit of a stretch at the start, which is why the weight is higher than it would be on a decent hammer press!

Jerk and Press: 50/8, 70/8*2*2 (12 rp) good
(11-20 rp)

Decline Skullcrushers: 30/12, 45/9*3*2 (14 rp) almost it the target range
(15-30 rp)

Pulldown: 60/10, 90/8*3*3 (14 rp) im keeping these real strict now!
(11-15 rp)

Reverse Row: 60/10, 100/10 (10 ss) hoping to take these to a new level soon
(10-12 ss)

another feeler of a session, so ive got my baseline to progress from in the coming weeks, it takes me 2 weeks to cycle through my full routine, ive got 3 more sessions next week of baseline sessions, and then from then in i start busting ass to beat my log book and increase in reps and weight!

those jerk and presses are very hard to do with the DC rest pause system as i jerk the weight from my kness on every rep, if i have trouble progressing i'll jerk it once, rep out, and put it down, but if i can handle it, it should be good!

thanks for the comments those who have been, really appreaciate it!

 

[PrinceVegeta]

Looks awesome man!!

 

[Pickle]

i think doing the jerk and press with a rest pause principal is NOT a good choice buddy. You dont rest pause on squats or deads, jerk and presses should fall into that category as well. Just my two cents.

I look forward to the next level of your barbell row Hammer strength weights look good lets see that on a bench... I give you 4 weeks to do it.

 

[ironheart]

some good sessions in there bro. good job, keep it up

 

[knight_rider]

i think doing the jerk and press with a rest pause principal is NOT a good choice buddy. You dont rest pause on squats or deads, jerk and presses should fall into that category as well. Just my two cents.

I look forward to the next level of your barbell row Hammer strength weights look good lets see that on a bench... I give you 4 weeks to do it.

yeah, im going to see how i go, if i dont progress regularily, im going to jerk it to start the first rep, and rep out like a normal standing military press! Shoulder exercises are Rest-paused with DC, but yeah i dont jerk and press was on the table as a suitable choice, i think i'll jusy making it a standing military, fuck i was exhausted hey! it was a mother fucker!

yeah man my reverse has sucked cock for so long, its not like my back is lacking thickness, thanks to my stiff leg deads, but i just suck at rows, i have long arms i guess, and my form is quite good, i try to keep well bent over! but yeah, its just been at this level for like 2 years i reckon! so im going to make a supreme effort to get the fucker into the 120 kgs for 10 reps as soon as possible!

i can bench 120 for 5-6 reps, but im not benching in this current routine hey, but i'll make it my inlcine and slight incline bench target........low inlcine bench press rocks the shit hey, like its pretty much the best way to bench, and it much safer than a flat bench, which is notorious for pec tears!

thanks for stopping by!

thanks to the other lads too for their support!