knight_rider's first log

[miamiracing]

jesus big weight bro!
rev. benches looking damn good! never tried em i have to check em out!

also deads are awesome, keep it up and you will be a big mofo pretty soon!

 

[knight_rider]

jesus big weight bro!
rev. benches looking damn good! never tried em i have to check em out!

also deads are awesome, keep it up and you will be a big mofo pretty soon!

correction: bigger mofo lol

 

[miamiracing]

lol

 

[Braaq]

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

Lucky bastard, my damn gf wont let me go near it.....

Anyways good lifts, I have to keep converting the kg to lbs haha, post some pics so we can see the progress. If your 250lbs and growing we wanna make sure its the right weight, putting weight on just for the sake of making the scale go up is not good.

 

[Braaq]

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

You should, you can go heavier and you lose the tendancy to curve you back at the bottom of the lift like you do on off the floor deads. My back has gotten even better. I can pull 600 lbs off the floor once, but on the rack I can do it 4-6 times. So you can move the weight more without your lower back and legs getting tired.

 

[knight_rider]

^^^ strangley doing it from the rack isnt that much easier than off the floor, dont know what thats about but yeah. ive got some pics in the mebers section that are a few months old, ive been the same weight for awhile, but have been getting stronger so my body composition is changing for the better.

 

[knight_rider]

17/10/07

leg extension (warm up):

6#, 12 reps
10#, 12 reps (its only got numbers not in kgs of pounds)

Sqauts:

100 kg , 5 reps
110 kg , 5 reps
120 kg , 5 reps
120 kg , 5 reps
130 kg , 5 reps (progressed form last week)

stiff leg:

100 kg , 8 reps
140 kg , 8 reps
160 kg , 8 reps (same as last week, devistating)

DB Lunges: (i just put the weight of the DB based on its single weight, but im holding two of them.........so 25 kg is actually 50 kgs etc)

12.5 kg , 6 reps (each leg)
17.5 kg , 6 reps (each leg)
25 kg , 7 reps (each leg)

Standing Calf:

100 lb , 12 reps
130 lb , 12 reps
160 lb , 14 reps ( improved form last week, however my shit is still mega week concerning calves, but im just going to plug away with good form and kep getting stronger, i will get there eventually)

Seated Calf:

20 kg , 8 reps
30 kg , 8 reps
40 kg , 10 reps (improved form last week)

tonight was a good session, i climbed in weight on most things, and my sqaut strength is coming back from the break i had! however the submaximals that im not used to facing due to the 5 by 5 weights generator im using are taking their tole, it a lot harder work and more volume than im used too, ive been unofficially dieting, eating about 30-40 grams less protein a day than usual, and my carbs are under 200 most days sometimes 100, so i dont think i'll be able to keep climbing doing this...........so im going to make sure i carb early in the day before sqauts so ive got no excuse! otherwise ive been dropping fat rather nicely.

on more important news i added the 'hot or not' application to my facebook..............who is a 9.5...............who wants to fucking touch me

p.s. its based on 15 votes so far lol, i feel valiadated like the time your mumma made me bacon and eggs the night after i f#%ked her sweet @33........you know it!

life is good, if their is any Australians in the house make sure you vote Liberal or else you better lock up your sisters!

 

[Rocky]

lol at yourfacbook application! Smokin'!

Nice session. Always good to notic e the steady improvements as you progress each week.

 

[knight_rider]

19/10/07

Back

Pulldowns: )ultra wide grip on a straight bar)

200 lb , 10 reps (improved from last week)
200 lb , 8 reps
200 lb , 6 reps

Reverse Grip Row:

60 kg , 8 reps
80 kg , 8 reps
100 kg , 11 reps (imporved from last week)

Rack Dead:

160 kg , 5 reps
170 kg , 5 reps
180 kg , 5 reps
200 kg , 5 reps
210 kg , 5 reps ( PB you fucking know it!)

Barbell Shrugs:

100 kg , 6 reps
120 kg , 6 reps
140 kg , 6 reps (no improvement)

Reverse flyes:

12.5 kg , 15 reps
12.5 kg , 15 reps (these havent moved for ages, to tired)

it was a sexy session the rack deads being a highlight, so basically most of my strength pre-break has returned and even climbed in those Rack deads! i think the 5 by 5 generator is working a treat, next week i only do 200 kg for 5 reps, allowing me to recover, then i move back upto 210 kgs, and then the week after i go up to 220 i think, or the sub-maximals increase etc!

went to the local federal members office today, im on the campaign trail tomorrow, my aim is to crush the socialist union red wave threatening to set back industrial relations in Australia to 1980's conditions, retrograding policy is fucking stupid in light of Australia's current affluence! grrrrrrrrrr

 

[Turkish1530]

KR u beast, whats going on supa-heavyweight...still mashing those weights i see, making those dam improvements and crushing those rack deads with a PB...keep blowing up monster

 

[miamiracing]

nice mofo session there!

congrats for the p.b.'s nigga

must feel awesome

 

[knight_rider]

22/10/07

Arms and Abs

BB Curl:

30 kg , 8 reps
40 kg , 8 reps
50 kg , 9 reps (improved from last time)

Reverse Grip Bench Press:

40 kg , 12 reps
60 kg , 12 reps
90 kg , 14 reps (pb)

Preacher Curl:

20 kg , 8 reps
25 kg , 8 reps
35 kg , 12 reps (pb)

Skullcrushers:

20 kg , 12 reps
30 kg , 12 reps
45 kg , 14 reps (pb)

Leg Raise:

bw , 12 reps
bw , 8 reps
bw , 8 reps

was a pretty good session a few pb's, i seem to be into the swing of things and progressing in my reps week to week, so hopefully that will continue for the next two months in time for another rest period.

keep it real..................gangstaaaaaaaaaaaaaaaaaaaaaaaa!

 

[pGhi]

Nice! How long have you been training now?

 

[Bulkboy]

great sessions, those bb curls and reverse benches are just awesome, rack deadlifts are amazing, i was pleased with mine until i got in here keep pumping man, this is awesome. any new pics soon?

 

[Turkish1530]

KR i see ur trying ot get those arms to growwww, u might make it to 20 inches faster than i thought

 

[knight_rider]

ive been training 4 years come Febuary next year!

i'll get some new pics soonish, ive got 2 more weeks of uni left (unless i fail, which is a possibility, im over studying)

im 19.5 and growing turk unit lol

 

[knight_rider]

24/10/07

Chest and Shoulders puto

Bench Press:

80 kg , 5 reps
80 kg , 5 reps
90 kg , 5 reps
90 kg , 5 reps
100 kg , 5 reps ( tactical step back)

Incline DB:

25 kg , 8 reps
30 kg , 8 reps
35 kg , 9 reps (improved from last week)

Dips:

bw , 11 reps (improved from last week)
bw , 7 reps

Jerk and Press:

50 kg , 5 reps
55 kg , 5 reps
60 kg , 5 reps
60 kg , 5 reps
65 kg , 5 reps (tactical step back)

Side Laterals:

12.5 kg , 15 reps (improved from last week)
12.5 kg , 12 reps

was a pretty sweet session, those tactical step backs, basically refer to the undualting power lifting type scheme im using on my 5 by 5 exercises, so you go up, pull back, go up further etc.......so yeah....hope that made sense...

burrito time bitches wooooooooooooooo

 

[Rocky]

Awesome work kr.

Constant improvements and I keep seeing 'pr' in here - gotta be motivating to be moving forward so much. Good stuff buddy.

 

[knight_rider]

26/10/07

legs

leg extension: warm ups

6# , 12 reps
10# , 12 reps

Sqauts:

90 kg , 5 reps
100 kg , 5 reps
110 kg , 5 reps
120 kg , 5 reps
120 kg , 5 reps (tactical step back)

stiff leg:

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

(been stagnant for awhile now, i need to rest longer after sqauts i think, but my gym close early on friday, so i cant take my time really, but my das change constantly so next time i'll give a few minutes break after squats and getting it moving again)

DB Lunges:

12.5 , 6 reps
17.5 , 6 reps
25 , 8 reps (each leg, progressed from last week)

Standing Calf:

100 lb , 12 reps
130 lb , 12 reps
160 lb , 15 reps (progressed from last week)

Seated Calf:

20 kg , 8 reps
30 kg , 8 reps
40 kg , 13 reps (improved by 3 from last week, time to up weight)

was a pretty good session, the 5 by 5 thing im doing had me scale back the weights on sqauts today, and it felt pretty cruisy, next week it will increase again to 130 kgs, and then i think it will go up to 140, which will bring me back upto where i was pre-break.

met a short but massive guy in the gym today, turns out he immigrated to Sydney from Russia, and is a powerlifter..........total cliche, but this dude is in great condition and buff as, anybody who think powerlifting doesnt build mass is dead wrong! this guy was complete and relatively lean, spoke terrible English but manages to talk about Dorian yates and something about my squating technique being good! Gym talk is universal ...............live it...........im going to try and seduce my gf she has been holding out on me this week, what a cunt muscle

 

[miamiracing]

shit load of session there dude! Heavy as always!

become a homie with that russian guy, tell him, previet and im pretty sure he will teach or tell you some nice stuff dude...