knight_rider's first log

[knight_rider]

^^^cheers for all the encouraging reply's, i'll be definately dropping the weight and suring up my form on the inlcine presses!

25/03/08
Tuesday

2C.

Dumbell Curls: 20/8, 25/10*3*3 (16 rp) 1 up
(11-20rp)

Hammer Curls: 20/11 (11 ss) 1 up
(10ss)

Leg Press Calf: 200lb/14, 325lb/11 (11 ss) up weight
(10-12ss)

Stiff Leg Dead: 100/8, 140/8, 160/8 (8 ss) stagnant but great form
(6-10 ss)

Front Squat: 60/10, 80/5, 100/7 (7 ss) 1 up, 60/12 (12 ss) 1 up
(6-10) (20)

im still not making the 20 rep widowmaker for the front sqauts, but im going to keep that weight and keep working at it, as long as i improve by a rep or two each time it will do!

ive been stagnant on the stiff leg deadies but i dont care, i had a few days off over easter so it messed up my strength wave a little id say, from walking around at the Sydney Easter Show all day and playing some B'ball for 2 hours the other day!

it was a good session with some modest improvements, which is all i can ask of myself.

ive begun phase two of my dieting now, im honing in my nutrient timing so im getting carbs in before and after training , and limiting it too 200 grams max on training day. on off days im going to keep it 100 or below and fill up on frozen veggies! hopefully i can maintain strength, but im pre-dieting so i can be in a good position around june/july to make a descision on competing/ i have to get cut for december and my first visit overseas to the phillipines. I'll be meeting the GF's extended family so i wanna bring the A-game

 

[Pickle]

are u going to get down to posing trunks and pose for them?

nice front squats squatty.

 

[Rocky]

Good work. Good that you're taking the positive attitude even if you don't get what you were amining for. Slow but sure is still progress!

 

[PrizeFighteR]

get that diet in check bro

stiff deads and front squats are looking good

 

[knight_rider]

^^cheers for the support fellas

27/03/08
Thursday

1A.

Incline Bench: 60/12, 90/8*2*2 (12 rp) stagnant, but used new form and was great!
(11-15 rp) maybe need more warm ups!

Side Laterals: 10/10, 15/13*6*5 (24 rp) 2 up word!
(20-30 rp)

Dips: BW/5, BW+15/10*2*3 (15 rp) 1 up! weird how i got 3 in the last set
(15 rp)

Undergrip Chin: BW-10/10, BW/6*3*2 (11 rp) stagnant, almost had another rep
(11-15 rp)

Rack Dead: 160/5, 180/5, 200/7 (7 ss) 1 up!!!, 170/9 (9 ss) improved from last week
(6-9) (9-12)

started to focus on fixing my chest, first with form, second with strength! im going to try elbows out for awhile as i find it hits my chest delt tie ins where i need development especially on my right pec! it feels better elbows out, so im going with instinct! if i dont go up in rep im considering up the rep range from say 15-20 rp, but i'll wait and see how my new form works out!

laterals went really well, and dips improved with a sneaky 3 repper on the last rest-pause even though i only got 2 reps on the one before.

undergrip chins are hard at my weight, the grip is still struggling, but i think im best to stay strapless, that and my lats are king! i almost got an extra rep, but unless i make my chin to the bar im not going to count despite, i was sooooooo close!

Rack deads..........booooooooommmmm i improved and i am happy, 7 reps at 200 kgs

i was dissapointed with chest, but i think it will come good with continued dillegence! im dieting quite strictly now, not uber strict but close, 200g protein and carbs on training day, with around 200 protein on off days and less than 100 carbs....my goal is to loose the fat and look good, even if the muscle building takes a small hit, if i loose any strength it will come back with muscle memory when i eat up some more! plus if i want to compete in october, i need to get in the strike zone!

keep it real meccafolk!

 

[Pickle]

sweet deads rider of knights. Props on your weight dips too they have improved a heap.

 

[Rocky]

Great session. Glad you're getting your form down on the pressing. Hopefully it will mean you start racking the weight up even more. Great job.

 

[knight_rider]

^^^ thanks rocky and pickle, your always welcome in the K-Zone!

29/03/08
Saturday

2A.

Barbell Drag Curls: 30/10, 40/11*4*4 (19 rp) 2 up!
(11-20 rp)

Palms down wrist curl: 10/10, 20/8 (8 ss) 5 down......weird!
(11-20 ss)

Standing Calf: 200lb/12, 250/10 (10 ss) up weight!
(10-12 ss)

Ham Curl: 40/8, 60/12*5*4 (21 rp) 3 up!
(15-30 rp)

One Leg Press: 200lb/6, 300lb/8 (8 ss) 1 up, 400lb/20 (20 ss) 2 leg, up weight!
(6-10) (20)

was a good session, dont knoe what happened with the wrist curls, i was really fuming after them too, but then i was like 'its forearms dude stop being a pussy posicle' and i fealt better!

everything else today improved at a good pace with new weights and new reps pumped out with great form and no probs!

even thoough my cals are down, im eating big carbs before training, having 70 grams of carbs from cous cous, seems to be giving me plenty of energy to burn during workouts! for months now i rarely ate carbs pre or post workout, now its the only time im get any carbs and its working well for growing muscle and dropping the fat!

my goal after after fat loss, is going to be chest growth and tricep growth.........i want to get my arms showing 2/3 of the visible height in tricep and only 1/3 bicep.........like ronnie. this means i need to be skullcrushing like 80 kgs for good reps! im only working with the 40 kgs or 45 kgs.........time to neck up

 

[Pickle]

nice session k rider. Saved the best for last with the leg press. Before training cous cous sounds pretty good From memory its pretty high gi it would be a good choice shortly after your session too!

Send me some pics !

 

[EternaL]

nice workout bro

 

[knight_rider]

^^^thanks eternal, nice to see a new face in my log, your welcome anytime!

Pickle: ive been dieting for maybe 3 weeks now, my weight is holding steady but! i keep getting stronger though, maybe i might be able to add muscle and loose fat....at the same time!

 

[Hypocrisy86]

holy... your one leg press is as much of my normal leg press
well anyway, gnarly workout man!! seems like your pounding the weights harder each time !!!

 

[Rocky]

Nice going. Leg pressing was supreme!
be good to see some pics!

 

[The Creator]

Smart idea on bringin in some good carbs pre training even though cals are down. Good work overall here.

 

[miamiracing]

one leg leg press looks nice

 

[knight_rider]

^^thanks fellas

01/04/08
Tuesday

1B.

Hammer Press (pause press): 80/12, 100/12, 140/9*3*3 (15 rp) 1 up!
(11-15 rp)

Jerk and Press: 50/8, 70/7*3*3 (13 rp) stagnant, good form but!
(11-20 rp)

Decline Lying Tricep: 30/12, 45/11*3*3 (17 rp) 2 up! yewww
(15 rp)

Pulldown: 60/10, 90/10*3*3 (16 rp) 1 up!
(11-15 rp)

Reverse Row: 60/10, 100/11 (11 ss) stagnant!
(10-12 ss)

was a hard days work, was teeaching 7 and 8 PE lessons all day.......children drain me!

not too bad a session, few small improvements is all i need, foward momentum!

 

[knight_rider]

got a deep tissue massage yesterday by the way...........it was painful, but i feel so much more limber now, alot of the tension on my back has gone. i highly recommend them, its like hell when its happening, but it gets better! its really creepy when you have an elbow in your shoulder blade but can feel your front delts shooting with pain, its very creepy

 

[PrinceVegeta]

Loos great KR!! keep the shit up you school teacher!

 

[Pickle]

send the kids to the gym and teach them about mountains. ala ur biceps. Nice job on tris sweety!

 

[PrinceVegeta]

send the kids to the gym and teach them about mountains. ala ur biceps. Nice job on tris sweety!