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 Post subject: Re: klaatus journey
PostPosted: Thu Mar 21, 2013 8:30 am 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
21/3
day 42

squats

oh press
1x5x25kg
1x2x30kg
5/5/4/3/2x35kg

deadlift
1x10x20kg
1x5x50kg
1x2x70kg
1x5x85kg

body weight dips
3x10

upright cable rows 5x3x40kg

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

one more session to go with no squats, i cant fucking wait, presses werent good but still managed more than last time so its deload on monday to 30kg, not much so ill be back up in no time, deads were ok, i think theyre suffering from not doing squats. on a massive plus note i managed 3 sets of 10 body weight dips which im amazed at gonna have to add weight soon, not sure how big the rom was but i can work on that whilst i wait to get paid because the weight belt at the gym is leather. any one know where i can pick one up?


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 Post subject: Re: klaatus journey
PostPosted: Sun Mar 24, 2013 10:40 am 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
24/03
day 43

bench
1x10x20kg
1x5x35
1x2x45
5x5x52.5

bent over row
1x10x20kg
1x5x35
1x2x45
4/4/4/4/4 50kg

lat pull downs
5x3x60kg

seated cable rows
5x3x50

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

squats finally start on tuesday:) bench was awesome, new personal record, rows were a struggle probably from lack of sleep after doing a night shift.


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 Post subject: Re: klaatus journey
PostPosted: Tue Mar 26, 2013 7:18 am 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
26/3
day 44

squats!!!!!!!!
1x10x20
1x5x40
1x2x65
5x5x75kg

overhead press
1x5x20
1x2x25
5x5x30kg

deadlift
1x4x50
1x2x70
1x5x90kg

body weight dips
3x12

upright cable rows
5x3x40kg

tricep rope pull downs
20kg to failure
15kg to failure
10kg to failure
5 kg to failure

Back in the rack:D couldn't be happier, I've deluded a few kilos just to get the feel of it back,I'm so god damn stoked that my thigh is better, felt so good having the bar back on my back.

presses were fine, its a de load so nothing special.

Deads are getting taxing again but were solid.


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 Post subject: Re: klaatus journey
PostPosted: Tue Mar 26, 2013 10:41 am 
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Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Killer squats man!!! You nailed it :D

_________________
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 26, 2013 4:00 pm 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
just need to get back up to 80kg:)


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 Post subject: Re: klaatus journey
PostPosted: Thu Mar 28, 2013 10:14 am 
Offline
Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
28/03
day 45

sqats
1x10x20kg
1x5x40
1x2x60
5x5x77.5

bench
1x10x20kg
1x5x32.5
1x2x45
55kg 2/3/3/1/1

row
1x10x20
1x5x30
1x2x40
5x5x50

lat pull downs
5x3x65kg

seated cable rows
5x3x50kg

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

squats were difficult but amazing, didn't realise how much i missed them. bench was tough, felt really weak for some reason. finally nailed 50kg rows:).


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 Post subject: Re: klaatus journey
PostPosted: Sat Mar 30, 2013 3:00 pm 
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Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
30/03
day 46

squats
twing in my thigh came back so i did leg presses

leg press
1x10x50kg
1x5x70
1x2x90
5x5x110

overhead press
1x8x20kg
1x5x27.5
5x5x32.5

deadlift
1x8x30kg
1x5x50
1x2x75
1x5x95

body weight dips
3x12

upright rows
5x3x40kg

tricep pull downs
25kg to failure
20kg to failure
15kg to failure
10kg to failure
5kg to failure

im incenced about my leg, going to chat to the doctor about it, decided to do leg presses for now as my thigh felt fine and upped the weight to compensate, shoulder press was easy as expected, its the next weight iu struggled with so fingers crossed. deads were ok nervouse for wednesday as its my second attempt at 100kg :O.


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 Post subject: Re: klaatus journey
PostPosted: Mon Apr 01, 2013 4:27 pm 
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Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
What sort of rep range are you going for with the bicep and tricep isolation dude?

_________________
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 Apr 02, 2013 5:03 am 
Offline
Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
literally till i cant do any more, then i deload straight away and keep going untill i cant lift even five kilos :)


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 Post subject: Re: klaatus journey
PostPosted: Tue Apr 02, 2013 5:16 am 
Offline
Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
01/04
day 47

squats
no good

bench
1x10x20kg
1x5x30
1x2x40
55kg 3/3/3/2/2

row
1x10x20kg
1x5x30
1x2x40
52.5kg 4/4/4/4/4

worst training day so far, squats were dead before they began, the two weeks rest helped alot but just not enough, so im doing it again. bench was weak but its a new weight so im not surprised and no set of rows were complete because i couldnt completer the final reps with out breaking form. shamefully i didnt do any assistance work because my spirit was briken and i slunk off home with my tail between my legs.


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 Post subject: Re: klaatus journey
PostPosted: Wed Apr 03, 2013 5:32 pm 
Offline
Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
03/04
day 48

no squats

shoulder press
1x10x15kg
1x5x25
1x2x30
35kg 5/5/5/3/4

dead lift
1x10x40kg
1x5x60
1x2x80
1x5x100!!!!!!!!!!!!!!!! new pr finally got a lift into triple figures and got torn up hands to prove it:)

upright cable rows
50kg 2/3/2/2/1

overhead extensions
3x12x15kg

tricep rope pull downs(thought i might as well start recording how many i do
25kg to failure x6
20kg to failure x6
15kg to failure x7
10kg to failure x5
5kg to failure x 11

presses were a bit week but im getting there, finally nailled 100kg deads, so so so stoked, it killed me on the first rep, but after i alternated grip from the second it was really strong.

decided to stop doing dips as i dont think im strong enought to use full rom so im going to wait, did overhead extensions before doing the rope pull downs and my arms felt like they were dead, was absolutely awesome feeling.


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 Post subject: Re: klaatus journey
PostPosted: Fri Apr 05, 2013 3:54 pm 
Offline
Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
05/04
day 49

no squats

bench
1x10x20
1x5x32.5
1x2x47.5
55kg 2/3/2/2/2

row
1x10x20
1x5x30
1x2x45
5x5x52.5

bicep curls to failure
25kg
20
15
10
5

benching was poor, i think because i pushed my tris on wednesday(gonna rework my assistance work)
finally managed my rows, new pr


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 Post subject: Re: klaatus journey
PostPosted: Sat Apr 06, 2013 1:00 am 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
Great work on the deads man! :D triple figure win!!

_________________
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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 Profile  
 
 Post subject: Re: klaatus journey
PostPosted: Tue Apr 09, 2013 3:34 pm 
Offline
Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
09/04
day 50

no squats still

overhead press
1x8x20kg
1x5x25
1x2x30
35kg 5/5/5/4/5

deadlifts
1x10x20
1x5x60
1x2x80
1x3x105

under hand cable pull downs
5x3x60kg

upright rows
5x3x40kg

bicep curls to failure
30kg
25kg
20kg
15kg
10kg
5kg

still no squats but my leg is feeling majorly strong. shoulder presses were better than last time, ill nail the bastards next time. deads were amazing, only managed 3 but its all good :).

shuffled around my assistance work as im trying to figure out what works best still, started the bicep curls from 30kg this time as im feeling stronger and it shows.

had my body fat and circumferences done again, my body fat % has gone up from 11.2 last month to just over 13 this month but i think last was too low.
3cm increase on chest,
1 cm increase on upper arm,
hips and waist the same
2 cm increase on thichs and thats even with out squats :)

and im finally back on the bike now so weather permitting ill be getting some serious miles in this month so next bf% test next month should see big differences:).


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 Post subject: Re: klaatus journey
PostPosted: Fri Apr 12, 2013 4:16 pm 
Offline
Manatee

Joined: Sat Nov 12, 2011 4:20 pm
Posts: 321
12/04
day 51


leg press
1x5x75
1x5x100
1x5x120
1x5x130

bench press
1x8x20
1x5x30
1x2x40
5x5x47.5

bent over row
1x8x20
1x5x35
1x2x45
5x4x55

pull overs
3x8x25kg

seated cable rows
5x3x50kg

tricep pull downs
25kg to failure
20kg to failure
15kg to failure
10kg to failure
5kg to failure

no squats but i gave leg presses ago as im finally back on my bike so i wanted to do some leg work, not a single twinge and blew my self away with the weight i was moving.
bench was easy as it was a deload.
rows were tough but i only failed on the last rep each set.


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