knight_rider's first log

[knight_rider]

08/04/08
Thursday

2C.

Dumbell Curls: 20/8, 25/10*3*3 (16 rp) stagnant
(11-120 rp)

Hammer Curls: 20/11 (11 ss) stagnant
(11-20ss)

Leg Press Calf raise: 200lb/14, 325lb/13 (13 ss) 2 up!
(10-12ss)

Stiff leg Deads: 100/8, 140/8, 160/9 (9 ss) 1 up! finally with great form to boot
(6-10 ss)

Front Squat: 60/10, 80/5, 100/8 (8 ss) 1 up!, 60/15 (15 ss) 3 up!
(6-10) (20)

i upped my protein intake about 20-30 grams over the weekend after my poor effort on saturday, im dieting heavy still, but atleast i managed some foward momentum today! felt tired all day but kept the form tight and grinded out the progress!

its been 6 weeks since3 i resumed Dc training, so im going to start my cruise week on thursday at my old uni gym, where im going for my college graduation! i'll still be rack deading 200 kgs for reps though! but i'll only make it 5 reps instead of 7!

cant wait to start my next blast, im going to up protein slightly to 200-220 a day, and keep the carbs at 200 on, 100 off! ive lost 2 kgs of fat and it is showing quite nicely too!

 

[knight_rider]

just used my Gf's workplaces fast internet connection to get some much need log support out to the mecca! it was hard work! and realised id relegated my self to the bottom of the barrel!

im going to swap some dumbell exercises in for chest next Dc blast stay tuned, im off to grad wooopp

/thread bump command execute

 

[EternaL]

nice workout bro

 

[Rocky]

Nice job kr. Looks real fine. Enjoy your cruise week!

 

[h0ke]

Strong session there buddy !

 

[PrizeFighteR]

SLDLs and Front squats are killer kr

 

[MaKaVeLi]

losing 2kg of fat...nice work. I'm loving those heavy SLDLs

 

[Pickle]

nice squat improvement on that session cutey pie. keep getting tougher or ill come cuddle u

 

[MaKaVeLi]

nice squat improvement on that session cutey pie. keep getting tougher or ill come cuddle u

given that ultimatum he may very well get softer, I know I would

 

[miamiracing]

great work, keep it up

 

[knight_rider]

i got the flu just in time for grad, so it was gayer than aids! im pretty sick, but ive leaned up because of it, lol, probably lost some muscle, but im back home for a few days and i'll eat ok, then im going back to my old home town, to stay with the folks for a week!

i think i'll just cruize whilst im at the folks, so im ready to get hectic! when i return !

 

[The Creator]

I am getting ready for the hecticness!

 

[Hypocrisy86]

thats one helluva good quicko workout man,
keep us posted buddy!

 

[Mikew]

Get better man!

 

[knight_rider]

back in black finally. ive been a sick boy but i rested good over the school holidays! which being a teacher makes it my holidays yewwwwww! im feeling good, had about 3.5 weeks off, which is the longest in ever! so im glad im feeling good. i had a gnarly headache after legs but!

1. 29/04/08

Preacher Curl: 30/12, 45/6'3'3 (12 rp)
(11-20 rp)

Palms up wrist curl: 30/16 (16 ss)
(11-20 ss)

Seated Calf: 30/12, 55/12 (12 ss)
(10-12 ss)

Seated Ham: 12/12, 15/12'5'3 (20 rp)
(15-30 rp)

Squat: 60/10, 100/8, 130/6 (6 ss), 70/20 (20 ss)
(6-10 ss) (20 ss)

good session, strength down a touch but not bad considering illness, barely any food and 3.5 weeks away. keen to get back amongst it, i also shaved 3 kgs! hopefully all fat!

 

[Pickle]

good session, strength down a touch but not bad considering illness, barely any food and 3.5 weeks away. keen to get back amongst it, i also shaved 3 kgs! hopefully all fat!

welcome back bro, I was beggining to think you had forgotten about us. Forgotten about me! Stop being sick your giving me the shits. lol. How was coffs and armidale did you see any familiar faces? What are the goals of ur next few sessions?

 

[knight_rider]

^^^ i was too sick for the gym, but i saw bart and adam (the brit) and some old DNS friends, i dont think we had many mutual friends at Armidale! it was a bummer i really wanted to gym it, but i was uber sick hey! but i havent lost to much size and ive shaved some fat yay!

goals are to keep eating lower than usualy to bring the fat levels under control, i need to get some good abs showing, so im going to probably drop down to 100-105 KGs, im keeping my diet clean and simple, with lots of veggies and lentils to go with the fish and meat! so by the end of this school term, i should be photo ready!

getting stronger might be hard on low cals, but you never know! ive never need heaps of food to grow anyways!

 

[miamiracing]

your workouts looking good and always been on ball.. great work!!

 

[The Creator]

Good to see you back bro! Just get back into it at your own pace and keep beating it up!

 

[h0ke]

Great to get you back bro! Couple of storng session again. Squats are pretty strong for sure.