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 Post subject: Re: klaatus journey
PostPosted: Fri Mar 08, 2013 6:29 am 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
After the past week of being away and that piss poor session on Monday I was feeling crap about it all but yesterday and the beautiful beautiful aches this morning, I'm high as a kite and ready to tear shit down, how's things with you man? Good I hope


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 Post subject: Re: klaatus journey
PostPosted: Fri Mar 08, 2013 8:29 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
I'm stoked for you man that's awesome :) yeah all good here thanks dude

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klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: klaatus journey
PostPosted: Sat Mar 09, 2013 8:52 am 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
09/03
day 38

squats
20kg 1x10
40kg 1x5
60kg 1x2

bench
20kg 1x10
30kg 1x5
42.5kg 1x2
47.5 5x5

row
20 1x10
30 1x5
35 1x2
45 5x5

lat pull downs
60kg 3x5

i think i over did it on thursday, after my warm up sets on squats i really didnt feel up to it so im having a week off to let my inner thigh rest, dissapointing but necessary, bench and rows are new pr so thats 4 pr broken this week:) and im up 10kg of muscle in 4 months.


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 Post subject: Re: klaatus journey
PostPosted: Mon Mar 11, 2013 9:12 am 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
11/03
day 39

no squats

shoulder press
20kg 1x10
25 1x5
30 1x2
35
3/2/2/2/2

deadlift
20kg 1x10
40 1x5
60 1x2
75 1x5

dips
1/1/4

up right rows
20kg
3/3/3/3/3

first day of no squats :( , struggled with shoulder presses maybe because ive upped the weight or maybe because im not rired up after my squats. deads were good but there was a twinge in my thigh(might have to stop leg work completely for a while :( thought id try dips again as i had extra time and surprised my self on the third set( lack of confidence oon the first two maybe) and upright rows to assist with shoulder presses.

instead of using the inacurate body fat scales at the gym they have finally invested in a set of calipers and the amazing news is im 11.2% and not 14.2% as i thought:) best diet ever haha.


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 Post subject: Re: klaatus journey
PostPosted: Fri Mar 15, 2013 7:25 am 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
14/03
day 40

bench
20kg 1x10
30kg 1x5
40kg 1x2
50kg 5x5 pr

row
20kg 1x10
30kg 1x5
40kg 1x2
47.5kg 5/5/5/4/3

lat pull downs
50kg 5x3

seated cable rows
40kg 5x3

went in with trepardations about my bench seeing as last time i maxed out i tore up my shoulder but 50kg was easy as anything, i had to sheck the plates twice because it didnt feel heavy enough :) rows were tough towards the end so i thought id add in some extra back work as it feels like the part of me thats lagging behing


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 Post subject: Re: klaatus journey
PostPosted: Sun Mar 17, 2013 3:24 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
Four PB's broken in a week? That's insane.

Hope your thigh comes right, rest it up. Good stuff going on in here, you're making some solid progress MF.

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 Post subject: Re: klaatus journey
PostPosted: Sun Mar 17, 2013 7:07 pm 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
16/03
day 40

oh press
20kg 1x10
25kg 1x5
30kg 1x2
35kg 5/4/3/2/3

deads
20kg 1x10
40kg 1x5
60kg 1x2
80kg 1x5

body weight dips
5/4/4

upright rows
35kg 5x3

tricep pull downs
15kg to failure
10kg to failure
5 kg to faiure

yeah im gonna give my thight another week just to be safe but its feeling alot better.
ive decided to add in some tricep work on even days and bicep on odds, gotta look good for summer :) plus itll help with my bench and bent over rows


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 Post subject: Re: klaatus journey
PostPosted: Mon Mar 18, 2013 3:03 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Sup ed?? I've started to prepare for summer too ;)
How are things where you are dude? Haven't spoke to you in a while!

_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: klaatus journey
PostPosted: Mon Mar 18, 2013 6:51 am 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
hey ross, yeah pretty good, busy as hell at work and feeling a bit crappy cos of crap weather so no biking but other than that is all good, how are things your end?


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 Post subject: Re: klaatus journey
PostPosted: Mon Mar 18, 2013 7:45 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Yeah all good here man, its typical I've got some time off and was looking forward to getting the bike out so it decides to piss down.. Baha, are you gonna throw in some extra cardio soon since summers on its way? 8)

_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: klaatus journey
PostPosted: Mon Mar 18, 2013 9:13 am 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
yeah hence the biking haha its meditation to me, the cardio side of it is the very very happy bonus:) will hopefully be getting squash back in the equation, maybe getting a skipping rope, you?


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 Post subject: Re: klaatus journey
PostPosted: Mon Mar 18, 2013 4:00 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Yeahyeah upping the cardio and cleaning up the diet :) I'm more of a martial arts guy for cardio really but def looking forward to biking again. Do you have trails and stuff to cycle on or just on road?

_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: klaatus journey
PostPosted: Mon Mar 18, 2013 4:16 pm 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
just me and my fixie:) got some beautiful country around here, so i enjoy just getting out and being lost in my thoughts :)


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 Post subject: Re: klaatus journey
PostPosted: Mon Mar 18, 2013 4:19 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Sounds rad :) I avoid the road as I got knocked off once and it terrifies me going on it.. But there's a beautiful/creepy cycle path near me that follows the river for 5 miles, it used to be a railway line haha! Get some photos up on the cycling thread ;)

_________________
klaatu21 wrote:
sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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 Post subject: Re: klaatus journey
PostPosted: Tue Mar 19, 2013 2:59 pm 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
19/3
day 41

bench
1x10 20kg
1x5 35kg
1x2 45kg
5/4/4/4/4 52.5 kg

bent over row
1x10 20kg
1x5 30 kg
1x2 42.5 kg
5x5 47.5kg

lat pull downs
5x3 55kg

seated cable rows
5x3 45kg

bicep curls
25kg to failure
20kg to failure
15kg to failure
10kg to failure
5 kg to failure

still no squats but my legs are feeling mighty strong so hopefully Monday. bench was good, managed the first set, unfortunately failed the last rep of set 2 and had to employ the roll down of shame haha and got a spot on the last three sets so didnt inclue the last rep. bent over rows were good, no movement in my torso at all so feeling good.


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