knight_rider's first log

[knight_rider]

08/10/07

leg extension: a few warm ups for the knees

Sqauts:

90 kg, 5 reps
100 kg, 5 reps
110 kg, 5 reps
120 kg, 5 reps
120 kg, 5 reps

SLDL:

100 kg, 8 reps
140 kg, 8 reps
160 kg, 8 reps

Heavy DB lunges:

12.5 kg, 6 reps per leg
17.5 kg, 6 reps per leg
25 kg, 6 reps each leg

Standing Calf:

100 lb, 12 reps
130 lb, 12 reps
160 lb, 12 reps

seated calf:

20 kg, 8 reps
30 kg, 8 reps
40 kg, 8 reps

just another sub-maximul day, it was pretty tough but due to the new weight progressions on the 5 by 5 sqauts, ive been using this spreadsheet generator and i punch in a low 1RM figure so i could start lower than before my 2 week break and just work up, so its a little different to the work up to one set to failure i usually do, but this type of undulating wave stuff works for powerlifters so im giving it a go.

been arguing with jorn t lately, the usual, your fat, you are skinny like a 3rd world african, back and forth etc etc, im thinking just going to have to get my fat down to 10% post some pics then throw down the gauntlet

 

[knight_rider]

You gained fat and hair, impressive.

your living with AIDS congratualtions, serves you right for pushing back on ladyboy dick homo

 

[Rocky]

^lol you're not wrong. I mean Jorn saying he was 55kg before training proves nothing - he still looks like he's 55kg. Everyone knows you make the best gains when you first start training so 21kgs is no biggie. I've put on 20lb in a few months having been training for ages. I was 7lb before I started training - I'd just been born. So my gains are quite good. You look good KR - Jorn can't put on the bodyweight you can - neither can I. Of course Jorn will say he doesn't want to, but I'd love to be able to to at least give me the choice to lean down again after a bulk!
Nice session again too.

 

[jornT]

Haha I love how Rocky is trying to bitch me everwhere I post.

I wonder wat kind of brutal physique is beneath those layers of fat that allows him to do a brutal 8 dips!!!

I never said 21 was insane high Rocky, I said it wasn't bad (exspecially if you consider my brutal genetics). That you put on 20 lbs simply shows you have fucked things up the last decade...congrutulations?

 

[fallen]

nice squats and lunges the knight, I sure wish my log was cool enough for Jornt to post in.....oh well one day

 

[Bulkboy]

Haha I love how Rocky is trying to bitch me everwhere I post.

I wonder wat kind of brutal physique is beneath those layers of fat that allows him to do a brutal 8 dips!!!

I never said 21 was insane high Rocky, I said it wasn't bad (exspecially if you consider my brutal genetics). That you put on 20 lbs simply shows you have fucked things up the last decade...congrutulations?

Jornt, why are you being such a dickhead? i mean Kr havent said anything to you and you just come in here to put him down for no reason, whats the fucking point? what do u get from doing this, does it make u feel better to put others down like this?

hes working hard, the guy is 250lbs NATURALLY!!! what did u expect, 6%bf and ripped sixpack? KR is doing great, hes got a ton of muscle and hes bf isnt as high as u make it out to be, when he leans out hes still gonna be a big dude, so drop being such a fucking tool, cuz honestly when YOU of all people are trying to critizise KR for his physique it means nothing, nothing at all...

we know u know alot about training and nutrition and stuff and thats great, so instead of bringing others down maybe u can come with advice or constructive critizism

 

[Chesticles]

Those SLDL's are huge man, nice work. Squat numbers are pretty decent to

 

[knight_rider]

Those SLDL's are huge man, nice work. Squat numbers are pretty decent to

they use to bne 180 kg stiff legs for reps when i did them before quads, but yeah ive dropped the weight and imporved form to really hit my hammies, because its the only hamstring exercise i do now, so i gotta make it count

 

[jornT]

Jornt, why are you being such a dickhead? i mean Kr havent said anything to you and you just come in here to put him down for no reason, whats the fucking point? what do u get from doing this, does it make u feel better to put others down like this?

hes working hard, the guy is 250lbs NATURALLY!!! what did u expect, 6%bf and ripped sixpack? KR is doing great, hes got a ton of muscle and hes bf isnt as high as u make it out to be, when he leans out hes still gonna be a big dude, so drop being such a fucking tool, cuz honestly when YOU of all people are trying to critizise KR for his physique it means nothing, nothing at all...

we know u know alot about training and nutrition and stuff and thats great, so instead of bringing others down maybe u can come with advice or constructive critizism

He was retarded in other topics, so no mercy!!!!

You're the first one who actually asked for advice instead of just whine like a little bitch. If you got a specific question I'm more than willing to answer it, but I don't go through loggs making the same BS comments like good workout like everyone else or feel it's my job to distribute all my knowedge to everyone.

 

[fallen]

He was retarded in other topics, so no mercy!!!!

You're the first one who actually asked for advice instead of just whine like a little bitch. If you got a specific question I'm more than willing to answer it, but I don't go through loggs making the same BS comments like good workout like everyone else or feel it's my job to distribute all my knowedge to everyone.

I feel that if you got beef with some one you should handle it outside of the log section. That what the off topic forum is for. I will be the first to admit that when i step in the gym the only thing I know is what body part I am going to work other than that I make it up as I go. Jornt your advice is more than welcomed in my log, lets see what you got.

 

[knight_rider]

He was retarded in other topics, so no mercy!!!!

You're the first one who actually asked for advice instead of just whine like a little bitch. If you got a specific question I'm more than willing to answer it, but I don't go through loggs making the same BS comments like good workout like everyone else or feel it's my job to distribute all my knowedge to everyone.

i dont get why you have this attitude where you think your some kind of knowledgable guru of the sport and why anyone would want your advice, just because you read some magazines and a few non-bodybuidling specific journals doesnt mean you know shit. experiencing mass growth vs reading about it, i know which one means more to me

 

[knight_rider]

10/10/07

back day bitches!

pulldowns (ultra-wide grip):

200 lb, 9 reps
200 lb, 7 reps
200 lb, 6 reps

Reverse Grip Row:

60 kg, 8 reps
80 kg, 8 reps
100 kg, 10 reps

Rack Dead:

150 kg, 5 reps
160 kg, 5 reps
170 kg, 5 reps
180 kg, 5 reps
200 kg, 5 reps

Barbell shrugs:

100 kg, 6 reps
120 kg, 6 reps
140 kg, 6 reps

Reverse flyes:

12.5 kg, 12 reps
12.5 kg, 15 reps

pretty good session, was planning on taking it easy, but i went pretty hard, a bit down on a few weeks ago but ill catch up soon!

now that im doing my 5 by 5 exercises using this spreadsheet generator im performing a lot more sub-maximal sets, when im used to a linear progression starting off pretty easy, so im finiding im feeling a lot more fatigued, but considering im hitting a body part directly every 9 days the extra volume per session wont hurt!

not going to the phillipines now, going next xmas, but im still getting in beach condition summer is coming and i wanna be pretty like your mumma's sweet lips

 

[Rocky]

So much for light. Big rack deads.

 

[knight_rider]

^^^ cheers rocky, rack deads are harder than i thought hey, i was smashing 190 kgs for 9 off the floor but my rack deads arent really an easier, they are heaps better for thikening up my back but, i have these all new formations of muscle around my traps and mid-back, it goes particularily nice with my width lol.

you should do some, i set the pins about 2-3 inches below knee level, they're mega fun

 

[kickazz23]

mi piace molto, i liek the routrine bro.....just remember to always be motivated and train hard...and youll be a monster in no time

 

[knight_rider]

12/10/07

Arms + Abs

BB curl:

30 kg, 8 reps
40 kg, 8 reps
50 kg, 8 reps

Reverse Grip Bench:

40 kg, 12 reps
60 kg, 12 reps
90 kg, 12 reps

Preacher curl

20 kg, 8 reps
25 kg, 8 reps
35 kg, 10 reps

Skullcrushers:

20 kg, 12 reps
30 kg, 12 reps
45 kg, 12 reps

bench crunches: 3 sets to failure!

pretty good session, actually increased by weights on both tricep exercises from 3 weeks ago, so that was good.

anyway the first week is out of the way, and its game time for the next 2 months, going to be trying to get super strong and big and loose a little fat due to the several walks im going to take during the week.

my gf has her period atm, that means its anal sex night at the k-rider house tonight boo yeah, who's a playa.....ask your mumma

 

[Rocky]

Nice rev grip benches!

Strong BB curls.

I'll have to give the rack deads a try - might be a bit easier on my lower back than from the floor.

Can't beat a good bit of taking the girl in the brown!

 

[Bulkboy]

damn those rev benches are impressive as hell!!!, why so high reps for em?

those bb curls look real strong too, impressive work m8

 

[knight_rider]

Rocky: cheers pal, yeah give them a try hey, i really think off the floor is better if your legs and hams are a weakness, but if you want the exercise for your back to thicken up nicely the rack dead is king, you really feel it in the mid back ive added so much thickness doing them i reckon, i can see new formations taking shape on my back, i love it!

Bulkboy: its just the program i am following, it recommends higher reps fro tricpes, i think it works but, because you use your triceps, whereas on lower reps you will use your chest and delts to much etc. also i do dips on chest day with 8 reps, so yeah, i dunno lol, it working but, im growing all over! take care

 

[knight_rider]

15/10/07

chest and delts

Bench press:

80 kg, 5 reps
85 kg, 5 reps
90 kg, 5 reps
100 kg, 5 reps
105 kg, 5 reps

Incline DB:

25 kg, 8 reps
30 kg, 8 reps
35 kg, 8 reps

dips (for chest):

bw, 10 reps
bw, 6 reps

Jerk and Press:

55 kg, 5 reps
60 kg, 5 reps
60 kg, 5 reps
65 kg, 5 reps
70 kg, 5 reps

side laterals:

12.5 kg, 12 reps
12.5 kg, 12 reps

pretty nice session, been using that 5 by 5 genrator so my benches and jerk and press were not pb's because im waving up, but i suspect the use of increasing sub-maximals will have me over shooting my previous best in the next few sessions, i can feel the extra strength.

it was a productive and rather tough session due to forgetting to eat carbs, how does one forget to eat carbs, well the rice cooker had a display of colours in it that looked like a smarties add, and i had no bread, i had one salada but it was stale, but i had a slamming pumkin,mushroom and curry chicken with coconut milk for dinner, lite C milk, but yeah a rather calorie high feast, but i didnt eat much rice so the extra fat wont do me much harm.

also ive been walking everyday for a few weeks now and im starting to lean up which is pleasant.

anyways im babbling, im going to go get the mrs to tie me up by the hands an blindfold me while she bites at me and performs oral sex like a south east azn only knows how!