atlkiwi goes rogue

[atlkiwi]

Nice upper body work-out :nod:

Shurely your truck has power steering!

LOL Yes it does

Actually, one thing that always surprises me is manually cranked trailer legs... isn't that hard work, winding them up and down?

It can be on occasion, it depends on weight inside the box and how the trailer was dropped, spotters tend to drop the trailer while still moving which misaligns the inner and outer parts of the legs. The leg cranks do have 2 gears to help at those times. Most of the time I can wind the legs up using 2 fingers half way down the handle.

Guess your routes were far enough south you dodged the snows ?

This year I hit the snow about 10 times. There was only once I had to shutdown because of it, believe it or not I was shutdown in Atlanta. When that happened I was on a side road just outside a customer, bad part was the side road was a hill. All night I had other trucks trying to drive up and not making it, then skidding backwards down the hill 4 of them got within inches of hitting my sleeper cab.

[atlkiwi]

March 21

Hip Abduction

136kg x 12 x 6

Hip Adduction

136kg x 12 x 6

Shoulder Press

50kg x 12 x 2

68kg x 12 x 2

Leg Extension

113.5kg x 12 x 6

Shoulder Shrug

122.5kg x 12 x 2

163kg x 12 x 2

204kg x 12 x 2

204kg x 10 x 1

Lateral Raise

50kg x 12 x 2

59kg x 12 x 2

Leg Press

159kg x 12 x 2

181.5kg x 12 x 2

204kg x 12 x 2

Elbow didn't bother me until final set of shoulder shrugs today. Wedding band also dug into callus on hand at 204kg.

[atlkiwi]

March 23

Single Arm Kettlebell Swings

24kg x 15 x 18

Tricep Dips

15 x 8

Decline Pushups

12 x 5

Ab Wheel

12 x 8

Bulgarian Split Squats

12 x 6

Walking

4.9 miles

[atlkiwi]

March 28

Leg Press

159kg x 20 x 4

Shoulder Press

59kg x 15 x 1

59kg x 12 x 1

77kg x 12 x 1

86kg x 5 x 1 PB

Hip Adduction

136kg x 20 x 4

Hip Abduction

136kg x 20 x 4

MTS Row

90.5kg x 12 x 4

Leg Extension

113.5kg x 12 x 4

Calf Extension

163.5kg x 20 x 4

Incline Press

72.5kg x 15 x 2

95kg x 12 x 2

Shoulder Shrug

122.5kg x 15 x 2

163.5kg x 12 x 2

204kg x 12 x 2

Squat

181.5kg x 12 x 4

[teamfatboy]

Nice work on the shoulder press - decent PB.... mind you, I'm just boggling at the squats, four sets of twelve reps at 181.5kg :shock: :notworthy:

[atlkiwi]

Nice work on the shoulder press - decent PB.... mind you, I'm just boggling at the squats, four sets of twelve reps at 181.5kg :shock: :notworthy:

Thanks, but those squats did have assistance, I used a smith machine.

March 29

Having a long weekend this week and they will be running me through Easter weekend. Today was spent finishing digging out stumps and leveling what used to be a garden out front of my house ready for grassing.

Deadlift

100kg x 12 x 1

125kg x 12 x 1

145kg x 5 x 1

165kg x 5 x 1

175kg x 5 x 1

Bench Press

86kg x 5 x 2

95kg x 5 x 2

100kg x 5 x 1

[atlkiwi]

March 30

30 mins bike

20 mins rowing machine

April 1

Back Extension

127kg x 12 x 2

136kg x 12 x 2

Leg Press

159kg x 12 x 2

177kg x 12 x 4

Iso Row

86kg x 12 x 4

Hip Adduction

131.5kg x 12 x 2

136kg x 12 x 6

Hip Abduction

131.5kg x 12 x 2

136kg x 12 x 6

Tricep Press

109kg x 12 x 2

118kg x 12 x 2

127kg x 10 x 2

Leg Extension

127kg x 12 x 2

136kg x 12 x 4

[atlkiwi]

April 3

Back Extension

127kg x 15 x 3

Leg Press

181.5kg x 15 x 3

Shoulder Press

77kg x 12 x 3

Hip Abduction

136kg x 20 x 3

Hip Adduction

136kg x 20 x 3

Chest Press

100kg x 12 x 3

Tricep Press

118kg x 12 x 3

Leg Extension

118kg x 15 x 3

Row (Hammerstrength)

122.5kg x 12 x 2

145kg x 12 x 1

163kg x 10 x 2 Lacked form on both sets after 5th rep

Shoulder Shrug

163kg x 12 x 1

204kg x 12 x 2

[atlkiwi]

April 6

Back Extension

127kg x 20 x 2

136kg x 20 x 2

Row (hammerstrength)

122.5kg x 12 x 2

163.5kg x 12 x 1

186kg x 12 x 1

204kg x 10 x 1

Leg Extension

122.5kg x 12 x 2

136kg x 12 x 2

Calf Extension

163.5kg x 20 x 4

Hip Adduction

136kg x 25 x 2

136kg x 20 x 2

Hip Abduction

136kg x 25 x 2

136kg x 20 x 2

Wide Chest (hammerstrength)

104.5kg x 12 x 2

122.5kg x 10 x 1

131.5kg x 5 x 1

131.5kg x 1 x 1 This set was a disaster barely managed to do the 1 rep. I had an audience which made me feel even more like a weakling!

Pullover

122.5kg x 12 x 2

140.5kg x 12 x 2

Leg Press

181.5kg x 20 x 2

204kg x 12 x 1

245kg x 12 x 1

286kg x 12 x 1

[atlkiwi]

April 10

Back Extension

129kg x 20 x 2

136kg x 20 x 2

Calf Extension

166kg x 20 x 4

Hip Abduction

136kg x 20 x 2

138kg x 20 x 2

Hip Adduction

136kg x 20 x 2

138kg x 20 x 3

Row (hammerstrength)

122.5kg x 12 x 1

145kg x 12 x 1

163.5kg x 12 x 1

204kg x 12 x 1

Leg Extension

122.5kg x 12 x 2

136kg x 12 x 2

138kg x 12 x 1

Wide Chest (hammerstrength)

104.5kg x 12 x 2

113.5kg x 12 x 2

131.5kg x 9 x 1

131.5kg x 5 x 1

Leg Press

204kg x 20 x 1

286kg x 15 x 1

326.5kg x 12 x 1 PB

367kg x 10 x 1

408kg x 5 x 1

430kg x 6 x 1

454kg x 5 x 1

463kg x 3 x 1

I went a little apeshit on the leg press today, finally decided to push to see what I can really do. 1000lbs (454kg) felt like hard work but since I was at 1000lbs I had to break it, so threw on another 20lbs for 3 reps. I managed the wide chest not too bad at 290lbs (131.5kg) for 9 reps so tried to do 320lbs (140.5kg) I couldnt complete the 1st rep so dropped back down to 290lbs for 5 more reps.

[teamfatboy]

April 10

Leg Press

204kg x 20 x 1

286kg x 15 x 1

326.5kg x 12 x 1 PB

367kg x 10 x 1

408kg x 5 x 1

430kg x 6 x 1

454kg x 5 x 1

463kg x 3 x 1

I went a little apeshit on the leg press today, finally decided to push to see what I can really do. 1000lbs (454kg) felt like hard work but since I was at 1000lbs I had to break it, so threw on another 20lbs for 3 reps.

Wow... if that's "just a a little" mental... , I'd hate to see what happens when you really go for it :shock: - great job, great job! :clap:

[atlkiwi]

Wow... if that's "just a a little" mental... , I'd hate to see what happens when you really go for it :shock: - great job, great job! :clap:

Ha ha thanks. My wife has been informing me that she thinks a 1000lb leg press has no real use but if I could bench press that amount she could see it being usefull :shock:

More April 10

Hanging Knee Raises 15 x 4

Bike 25mins

My wife and I are planning a 10 day trip back to NZ in September. I have family in BOP and she has family in Waikanae and Tawa areas. Hopefully we will manage to get in several workouts while over there.

[atlkiwi]

April 17

Back Extension

129kg x 20 x 2

136kg x 20 x 2

Calf Extension

166kg x 20 x 4

Hip Abduction

138kg x 20 x 3

Hip Adduction

138kg x 20 x 3

Row (hammerstrength)

163.5kg x 12 x 3

204kg x 12 x 2

Shoulder Press

77kg x 12 x 3

Leg Press

245kg x 15 x 1

326.5kg x 12 x 1

408kg x 10 x 1

449kg x 10 x 1

490kg x 10 x 1 PB

512kg x 5 x 1

530.5kg x 5 x 1

Another reasonable day on Leg Press final set I felt a twinge in my groin and left calf. Decided it was best to cut this workout short rather than carry on and get hurt. I had been planning on some deadlifts with a target of 220kg for final set. Prior to workout I had spent my day mowing lawns and digging

[rose]

The weight that I find most wicked is the 2.5kg added to my equator

Funny guy 8) You have no willpower between 2-6am? That PT sounded awesome!

[atlkiwi]

The weight that I find most wicked is the 2.5kg added to my equator

You have no willpower between 2-6am?

Shhhhhhhhhhhhh! someone might hear. 3 Fredlings is quite enough :shifty:

[atlkiwi]

April 19

Back Extension

127kg x 20 x 3

Shoulder Shrug

163kg x 12 x 2

204kg x 12 x 2

Row (hammerstrength)

163kg x 12 x 3

Leg Press

213kg x 12 x 1

295kg x 12 x 1

376.5 x 10 x 1

417kg x 10 x 1

458kg x 6 x 1

499kg x 5 x 1

540kg x 5 x 1 PB

Deadlift

100kg x 10 x 1

140kg x 5 x 1

184kg x 5 x 1PB

193kg x 3 x 1

Tonight I went out and found the horse that kicked me on saturday and kicked him in the nuts. I went a little heavier on the leg press without any twinges. Thinking perhaps I should not follow Leg Press with deadlifts the weights seemed to be not too bad but got a touch of cramp on final set.

I guess it must be about time to throw some goals out there, I am targeting 300kg deadlift, 300kg squat, 180kg bench, 680kg leg press, have yet to workout a comparable weight for cleans. I do not have any illusion of getting there this year, these are long term targets.

[rose]

I am targeting 300kg deadlift, 300kg squat, 180kg bench, these are long term targets.

Yay

[atlkiwi]

April 24

High Row (hammerstrength)

122.5kg x 12 x 2

145kg x 12 x 1

168kg x 5 x 2

Shoulder Press

72.5kg x 12 x 2

86kg x 5 x 1

86kg x 4 x 1

Leg Extension

113.5kg x 12 x 2

136kg x 12 x 2

Pullover (hammerstrength)

122.5kg x 12 x 2

136kg x 8 x 2

Hip Adduction

138kg x 25 x 4

Hip Abduction

138kg x 25 x 4

Wide Grip Chest Press(hammerstrength)

122.5kg x 12 x 2

131.5kg x 10 x 1

136kg x 5 x 1

Back Extension

136kg x 12 x 4

Tricep Press

122.5kg x 10 x 3

[atlkiwi]

May 1

A reasonable workout today time flew by pretty quick, they kicked me out the door at closing time.

Back Extension

136kg x 20 x 3

Calf Extension

165kg x 15 x 3

Hip Adduction

138kg x 25 x 4

Hip Abduction

138kg x 25 x 4

Pullover (hammerstrength)

131.5kg x 10 x 2

131.5kg x 9 x 1

Leg Extension

138kg x 12 x 3

High Row (hammerstrength)

122.5kg x 12 x 3

Leg Press

259kg x 12 x 1

341kg x 12 x 1

382kg x 12 x 1

422kg x 10 x 1

463kg x 10 x 1

504kg x 10 x 1

545kg x 6 x 1 PB

586kg x 7 x 1

609kg x 5 x 1

632kg x 5 x 1

Hack Squat (hammerstrength) all reps below parallel

147kg x 12 x 1

188kg x 12 x 1

229kg x 10 x 1

270kg x 5 x 1

293kg x 3 x 1

Had a massive headache after last set of hack squats

[teamfatboy]

May 1

Leg Press

259kg x 12 x 1

341kg x 12 x 1

382kg x 12 x 1

422kg x 10 x 1

463kg x 10 x 1

504kg x 10 x 1

545kg x 6 x 1 PB

586kg x 7 x 1

609kg x 5 x 1

632kg x 5 x 1

Hack Squat (hammerstrength) all reps below parallel

147kg x 12 x 1

188kg x 12 x 1

229kg x 10 x 1

270kg x 5 x 1

293kg x 3 x 1

Had a massive headache after last set of hack squats

Nice work, very nice work - 87kg past previous best on Leg Press is insane :shock: :notworthy:

[atlkiwi]

May 8

Calf Extension

165kg x 15 x 4

Hip Adduction

138kg x 25 x 4

Hip Abduction

138kg x 25 x 4

Row (hammerstrength)

163.5kg x 12 x 4

Leg Extension

136kg x 12 x 2

138kg x 12 x 2

Bicep Curl

70kg x 12 x 3

V Squat (hammerstrength)

188kg x 12 x 1

229kg x 12 x 1

270kg x 12 x 1

311kg x 10 x 2

311kg x 8 x 1

Leg Press

341kg x 15 x 1

422kg x 14 x 1

463kg x 10 x 1

504kg x 10 x 1

545kg x 8 x 1

586kg x 5 x 1

627kg x 5 x 1 old PB 632kg

668kg x 5 x 1

691kg x 3 x 1

[teamfatboy]

May 8

Leg Press

627kg x 5 x 1 old PB 632kg

668kg x 5 x 1

691kg x 3 x 1

:notworthy: :clap:

Wow, looks like you're really turning up the heat on those legs - keep it up you'll be at the tonne by Xmas!

[atlkiwi]

May 8

Leg Press

627kg x 5 x 1 old PB 632kg

668kg x 5 x 1

691kg x 3 x 1

:notworthy: :clap:

Wow, looks like you're really turning up the heat on those legs - keep it up you'll be at the tonne by Xmas!

Yeah I have turned it up a bit there. I was thinking my legs were getting close to worthy for a pic, but after seeing Wheels "wheels" I decided pics are a way off yet. The weight I am doing now is starting to scare me particularly when lowering the carriage down, I may try for 700kg but that is as high as I will probably ever go.

[Beef]

those are some serious weights you're lifting. keep it up

[atlkiwi]

those are some serious weights you're lifting. keep it up

Thanks Gymsta, going to keep plugging away as best I can

May 15

Back Extension

136kg x 20 x 3

Calf Extension

165kg x 20 x 3

Hip Adduction

138kg x 20 x 3

Hip Abduction

138kg x 20 x 3

Row (hammerstrength)

122.5kg x 15 x 1

163.5kg x 12 x 1

204kg x 12 x 1

163.5kg x 12 x 1

Leg Extension

138kg x 12 x 3

Bicep Curl (life fitness)

77kg x 12 x 1

84kg x 12 x 1

90.5kg x 8 x 1

Leg Press

422kg x 12 x 1

463kg x 12 x 1

504kg x 10 x 1

545kg x 10x 1

586kg x 8 x 1

627kg x 5 x 1

668kg x 5 x 1 old PB 691kg

707kg x 5 x 2

V Squat (hammerstrength)

270kg x 12 x 1

311kg x 10 x 3

Bench Press

100kg x 12 x 1

100kg x 10 x 1

Deadlift

100kg x 5 x 1

143kg x 5 x 1

184kg x 5 x 1

206kg x 1 x 1

I had 2 people come over to talk about the weight I had on the bar after loading it the last time for deadlift, by the time they left I had cooled off and knew after the first at 206kg that I wouldn't be able to do another. Next rep I couldn't get it past half way up my shins. Deadlift needs way more work!