knight_rider's first log

[PrinceVegeta]

a good session there kr!good pressing for sure!

 

[knight_rider]

14/11/07
Wednesday

Leg extension: warm up with 2 easy sets

Squats:

110 kg , 5 reps
120 kg , 5 reps
120 kg , 5 reps
130 kg , 5 reps
140 kg , 5 reps (sweet)

Stiff leg dead:

100 kg , 8 reps
140 kg , 8 reps
160 kg , 9 reps (stagnant, sore back)

DB Lunges:

12.5 kg , 6 reps
17.5 kg , 6 reps
30 kg , 7 reps (pb)

Standing Calf:

100 lb , 12 reps
130 lb , 12 reps
170 lb , 16 reps (pb)

Seated Calf:

20 kg , 8 reps
30 kg , 8 reps
50 kg , 10 reps (improved)

good session, but mrs bailed coz she is studying! im feeling good, was hot as fucking summer has landed early.

i had the feeling i had something funny to say, but it escapes me, i cant even remeber my name right now, oh and ive passed 3/5 untis this semster already, so im waiting for news on the other 2, fingers crossed

 

[knight_rider]

soon u shall jerk and press me knight rider san.
I probably weigh about 75kgs these days

i'll jerk you anytime.................what what whaaaaaaaaaattttttt!

 

[Chesticles]

Your dam right summer has hit early man, as hot as a nice pair of tittays in my sweatbox today. So do you only do this 5 x 5 on your primary lifts like squats and deads? I wouldn't mind getting a copy if you can email me it bud

 

[Tunen]

Nice squatting there man The deads aren't shabby either, eventhough you've stagnated. You'll bust through that plateau soon enough.

 

[knight_rider]

Your dam right summer has hit early man, as hot as a nice pair of tittays in my sweatbox today. So do you only do this 5 x 5 on your primary lifts like squats and deads? I wouldn't mind getting a copy if you can email me it bud

its availiable at www.gavinkane.com , its in his articles section under part 2- training, if you cant find it i'll post a link later!

 

[knight_rider]

Nice squatting there man The deads aren't shabby either, eventhough you've stagnated. You'll bust through that plateau soon enough.

yeah man i know! i use to do sets of 9 with 180 kgs, back in the DC days when hammies were before qauds, but yeah i could have improved but my back was already a bit sore and im saving up for my first attempt at 220 kg rack deads for 5 reps, on friday. im super psyced for it hey, i wanna dominate it! my hammies can wait lol.



thanks for the support everybody, and if your Australian vote Howard on november 24th or i'll fucking seduce your mothers

 

[pGhi]

Nice squatting. I bet it felt good :O

 

[Lionheart]

Nice leg session there!

 

[Pickle]

first time ive ever said this to you. Nice squats

LOL

 

[knight_rider]

first time ive ever said this to you. Nice squats

LOL

yeah there coming along, i want to be able to do 160-180 kgs for 5 then i will cut and compete

 

[onebigeric]

Balancing schoolwork with training is tough, but it looks like you're covering each very well, KR. Excellent work on those squats, and those lunges were prime as well

 

[Bulkboy]

your last session was awesome KR, damn ure really improving rapidly strenght wise. how long ull be doing this once every 9 day thingo?

 

[knight_rider]

bulky- ive been doing it 5 weeks this current cycle, but i did it for a few weeks before, but i was doing a teaching prac so i wasnt going hard.

16/11/07
Friday

Back(3.5)

Pulldowns (ultra-wide grip, straight bar)

200 lb , 13 reps (improved, time to up the weight)
200 lb , 9 reps
200 lb , 9 reps

Reverse Grip Row:

60 kg , 8 reps
80 kg , 8 reps
100 kg , 12 reps (stagnant)

Rack deads:

170 kg , 5 reps
180 kg , 5 reps
200 kg , 5 reps
210 kg , 5 reps
220 kg , 3 reps (pb) wanted 5 but! played it safe

Barbell Shrugs:

100 kg , 6 reps
120 kg , 6 reps
140 kg , 8 reps (pb)

Reverse flyes - scatched them, id been in the gym near 2 hours due to the rack deads so i bailed on them, they are pretty homo exercise anyway, i rarely progress on them, and they dont do much for me!

i trained to long today de to the rack deads being brutal heavy, so i tokk a few mins rest for the 3 last sets etc!

i did well i think doing 220 kgs for 3 reps, i wanted 5 but i didnt have it, so i will go back to last weeks rack dead weight scheme, and then try this one again the following week and try and get 5 and then resume by 5 by 5 scheme as per normal. it was mad but 5 plates a side and they were 3 super tight reps, im feeling good!

the mrs told me last night that id get special sex tonight, we have a new steel fram bed so i hope it means i get tied up for the super kink woooooo yeahhh

the mrs dealifted 30 kgs for 7 reps today, she was pissed she didnt make 10, as i set 3 by 10 as her scheme. i try to explain its pretty good still, but she doesnt get it!

she calf raised 150 pounds for 10 but, thats pretty good for a chick, i might post a pick of her sexy calves.

the supermarket guy put our shopping into like 10 bags today, when only 3 bags were needed........i felt like saying 'hey buddy, do i look like a mother fucking octopus, you but a handbaskets worth of shopping into 10 bags and wasted a whole heap of plastic douche popsicle!

 

[Pickle]

your going to compete once you can squat 160?

cant wait


masters competitors can get pretty serious though man so you better take the next 20 years seriously.

 

[Rocky]

Solid job again. Strong lifts throughout. Wise move playing safe on the deads and still getting a PB anyway! Strong shrugs too!

So did you get your special sex?

I hope by special she didn't surprise you by pulling on a strap on!

 

[knight_rider]

19/11/07
Monday

Arms and Abs (4.5)

BB curls:

30 kg , 8 reps
40 kg , 8 reps
50 kg , 11 reps (improved)

Reverse grip bench:

40 kg , 12 reps
60 kg , 12 reps
100 kg , 13 reps (pb)

Preacher Curl:

20 kg , 8 reps
30 kg , 8 reps
40 kg , 9 reps (pb)

Skullcrushers:

20 kg , 12 reps
30 kg , 12 reps
50 kg , 13 reps (pb)

Bench crunch:

3 sets of BW

was a good session, the mrs bailed coz i didnt walk her home from work, but i had a rash from having large hammy's and the chaffing!

i got an assignment back today which i had to do well in due to a previous fail! welll i smashed a distinction!!! recognise the power, coz i did the assignment on 'the hero and myth in fantasy and their mythical origins' i made up the essay topic and nailed it in 6 hours...........thats right 6 hours of typing and editing and pow 'distinction' i am the word smith............only gotta get a pass on my last exam and im finished uni, pow. (got mad blowies last night too!)

 

[Bulkboy]

shit those reverse grip benches are fucking insane man, pumping out 100 kg like its nothing lol, love the bb curls too, thats alot of reps with such a weight in that exercise.

grats with ur exam too

 

[knight_rider]

Solid job again. Strong lifts throughout. Wise move playing safe on the deads and still getting a PB anyway! Strong shrugs too!

So did you get your special sex?

I hope by special she didn't surprise you by pulling on a strap on!

thanks rocko...........i wish she suprised me with a strap-on.....then i can pretend she's a ladyboy and not have the fear of AIDS lol.............its not gay unless you push back mememememe

 

[Pickle]

thanks rocko...........i wish she suprised me with a strap-on.....then i can pretend she's a ladyboy and not have the fear of AIDS lol.............its not gay unless you push back mememememe

nice mate.

p.s dont be so moody on msn. Im fucking tired i work 65 hours a week and am moving to manly give me a break if i take a while to reply Im asleep at the keyboard.


Post pics of ur lifts.