knight_rider's first log

[Rocky]

Looks good again. Can't wait for the feeler sessions to be done and see you busting through those PB's - and I know it'll happen!

 

[knight_rider]

^^ cheers rocko, you know it!

 

[Pickle]

hey pimp,
whens your next session?

 

[knight_rider]

^^^tuesday turbo homo! i workout tues, thurs, and sat! so write it in your organiser lol! have you started training again Pickle, i thought me and you were going to start the 'Natural revolution' down under, get ya shit together, you need to be building mass inot ya 30's to fill out your tall frame

 

[The Creator]

Last session looked great bro! Keep it up!

 

[miamiracing]

some good stuff in there, never tried decline skullz, have to try them

 

[knight_rider]

04/03/08

Tuesday

2B.

Licking Lesbian Legs

Preacher curl: 30/12, 45/8*2*2 (12 rp) PB
(11-20 rp)

Palms up Wrist Curl: 20/10, 30/12 (12 ss) easy, can do better!
(11-20 ss)

Seated Calf: 30/12, 50/12 (12 ss) good can up the weight next time!
(10-12 ss)

Seated Ham: 12#/8, 15#/10*4*3 (17 rp) not sure if its kgs or lbs, just no.s
(15-30 rp)

Sqaut: 60/10, 100/6, 130/6 , 60/20 i havent sqauted in 2 weeks so im happy
(6-10 ss) (20 rep widowmaker)

another baseline session, just creating the points to progress from. ive got 2 more workouts this week, and then i get to start making progress next week by beating the asshole out of my log book!

Preacher curls were a highlight today, got a Pb, its rather close to my standing BB curl pb too, which is about 12 reps of 50 kgs!, so considering how uber strict i am, 45 for 8 reps was pimped!

the widowmaker on the squats was so hard, i couldn't feel my legs, from about 13 reps onwards its a strange sensation, it was light but i have a fair amount of bodweight, and 20 reps is hard when i havent done it in a long time!

hoping to take my sqauts up by 10 kgs this blast, so i have 6-8 weeks to get there!

Australia is getting smashed by the Indians in the Cricket! gay as AIDS!

 

[PrinceVegeta]

Nice session kr!! awesome pb and those squats look gooooood...

 

[philosopher]

Why dont you start with the biggest muscle group and work down to the smallest..? Anything behind it?

Nice session tho.

 

[knight_rider]

Why dont you start with the biggest muscle group and work down to the smallest..? Anything behind it?

Nice session tho.

because im tougher than shit! lol nah its just how Dante (DC training) prescribes it! ive actually been working legs like this for awhile, back to front per se, and my quads hammies and calves are always improving, rather rapidly, so im not sure why it works but it does, i think the fack my hams are warm come sqaut time really helps me focus on the quads! again no science! but maybe try it, i deadlift last as well, and my deadlifts have always been pimped!

i swapped back for a few months, doing heavy stuff first, it really didnt make a difference to how much i lift! so yeah, try it, see how you go!

 

[Pickle]

your cute. nice curls.

 

[h0ke]

Great session again, not a suprise anymore ! Keep it though bro!

 

[Lionheart]

Uuh..learn to love those widowmakers.
Congrats for the PB.

 

[PrizeFighteR]

because im tougher than shit! lol nah its just how Dante (DC training) prescribes it! ive actually been working legs like this for awhile, back to front per se, and my quads hammies and calves are always improving, rather rapidly, so im not sure why it works but it does, i think the fack my hams are warm come sqaut time really helps me focus on the quads! again no science! but maybe try it, i deadlift last as well, and my deadlifts have always been pimped!

i swapped back for a few months, doing heavy stuff first, it really didnt make a difference to how much i lift! so yeah, try it, see how you go!

thanks for the explanation...leg session was awesome kr!

 

[knight_rider]

06/03/08
Thursday

1C.

Low Incline Bench: 60/8, 80/8, 100/6*3*2 (11 rp)
(11-15 rp)

Smith Press: 50/8, 70/9*3*2 (14 rp)
(11-15 rp)

Reverse Grip Smith Bench: 60/8, 100/7*3*3 (13 rp)

Hammer Pulldown: 60/10, 100/ 7*4*2 (14 rp)
(11-15 rp)

T-bar: 40/8, 60/8, 80/7 devistatingly weak! will have to lower the weight!
(10-12 ss)

happy with the session, lats were pumped like ya mum!

one more session before the cycle repeats and i can start busting the log book!

 

[miamiracing]

sup knight, have a hard time to read your last session

smith press, is it 50 for 8reps or 8sets of 50 with 11-15reps or what?

 

[knight_rider]

sup knight, have a hard time to read your last session

smith press, is it 50 for 8reps or 8sets of 50 with 11-15reps or what?

ok it goes like this

Exercise: weight / reps , weight / reps* reps* reps (rep total)
(target rep range)

* = rest-pause of 15 breaths

the target rep range of 11-15 rp is a guide for the 'rep total',

so when the rep total hits 15 rp, i up the weight so im getting 11 reps rest paused!

if you want more clarity of the program go to www.intensemuscle.com , look in the doggpound and a sticky called 'newbies read this first'!

 

[Lionheart]

Last session looks good.Keep it up bro

 

[Pickle]

after nearly hitting 15 reps on hammer pulldown no wonder ur tbars suffered. dont lose heart cutesy buttons.

 

[PrinceVegeta]

Good sessiom KR! keep killin them weights!