DontRunWithKnives Journal

[Dontrunwithknives]

Hey everyone, thought I would start up a journal again.

Any feedback would be appreciated

Body weight: 77kg

Age: 19

Height: 172cm

Current split:

N/A

Most recent achievement: 90kg Bench Press

(Will update this as I get new personal bests)

[Dontrunwithknives]

Date: 09/08/10

Chest and Triceps

3:16pm - 4:10pm

2min 20kg Plate Warm up

Bench Press - Medium Grip

Bar x 12

40kg x 12

60kg x 6

40kg x 10

Standing Cable Crossovers

6 Plates x 12

7 Plates x 10

Dumbbell Bench Press

25kg x 5

30kg x 3

35 x 0

Bench Press - Close Grip

Bar x 12

Reverse Grip Triceps Pushdown

32lbs x 12

40ish x 10

Triceps Pushdown

56lbs x 8 No Rest 62lbs x 4 No Rest 56lbs x 5

62lbs x 6 30secs Rest

56lbs x 6 30secs Rest

48lbs x 7 30secs Rest

40lbs x8 30secs Rest

32lbs x 10 30secs Rest

26lbs x 15

Bent-Arm Decline Barbell Pullover - Medium Grip

Bar x 12

Bar x 8

Standing Cable Crossovers

7 Plates x 10

7 Plates x 8

7 Plates x 7

Press-Ups

Slow x 15 + hold to fail on last

[Dontrunwithknives]

Date: 10/08/10

Back, Lats and Biceps

4:11pm - 5:22pm

2min 20kg Plate Warm up

Deadlift:

Body weight x 12

60kg x 12

90kg x 6

130kg x 1 PB yay

140kg x Just off the ground :pfft:

Seated Row - Semi Close-Grip Parallel Handle

11 Plates x 10

11 Plates x 10

12 Plates x 5

Alternating Standing Dumbbell Bicep Curls

15kg x 14 (7 each arm)

17.5kg x 6

15kg x 4 No Rest

15kg x 4 Non-Alternating

Bent-Over Row - Underhand Grip

60kg x 12

70kg x 8

60kg x 10

Seated Pulldowns - Close-Grip Parallel Handle

9 Plates x 1 (Stripped cable and pin very stuck in 9th plate)

9 Plates x 8

9 Plates x 6

Seated Pulldowns - Wide-Grip Bar

9 Plates x 5

9 Plates x 4

Standing Dumbbell Bicep Curls

15kg x 8

Standing Biceps Cable Curl

56lbs x 6

56lbs x 6 30secs Rest

50lbs x 4 30secs Rest

44lbs x 6 30secs Rest

38lbs x 7 30secs Rest

32lbs x 10 30secs Rest

26lbs x 12

Pullups - Underhand-Grip

Body Weight x 5

Body Weight x 4

Body Weight x 4

[Dontrunwithknives]

Date: 13/08/10

Shoulders, Traps and Forearms

3:16pm - 4:14pm

2min 20kg Plate Warm up

Barbell Military Press

Bar x 6

30kg x 12

40kg x 2

30kg x 6

Cable Front Raise

2 Plates x 14 (7 each arm) x 3

Barbell Upright Row - Close-Grip

Bar x 10

30kg x 8

30kg x 10

30kg x 8

Dumbbell Shrugs

20kg x 14

27.5kg x 12

35kg x 7

35kg x 6

Dumbbell Circles

7kg x 10 x 2

7kg x 8

Shrugs (Calf Raise Machine)

11 Plates x 10

11 Plates x 15

12 Plates x 12

Barbell Behind Back Wrist Curl

Bar x 12

Hanging Weight Roll-Up

7.5kg x 1

Barbell Behind Back Wrist Curl

Bar x 12

Hanging Weight Roll-Up

7.5kg x 1

Barbell Behind Back Wrist Curl

Bar x 12

Hanging Weight Roll-Up

7.5kg x 1

[Draft]

Hey dude, based on that pic you've made a shit ton of progress since your last pic. Good stuff dude. KUTGW.

[Dontrunwithknives]

Hey dude, based on that pic you've made a shit ton of progress since your last pic. Good stuff dude. KUTGW.

Thanks you must be one of the few who got to see my earlier pictures before I deleted them :pfft:

Just need to get my eating sorted at the moment. Been on a bit of a junk food binge lately. But good news, just did a $150 healthy food shop :nod:

[VampireChick]

Hey dude, based on that pic you've made a shit ton of progress since your last pic. Good stuff dude. KUTGW.

Agreed :nod:

[Luigi]

nice progress bro. when taking your pic try to stretch out rather than scrunch up if you get me ?

[Dontrunwithknives]

Agreed :nod:

nice progress bro. when taking your pic try to stretch out rather than scrunch up if you get me ?

Thanks and yes I think I know what you mean, will keep it in mind for next time :nod:

[Dontrunwithknives]

Date: 16/09/10

Chest and Triceps

Time: 8:00am - 9:00am

2min 20kg Plate Warm up

Bench Press

Bar x 16

40kg x 12

60kg x 6 + 2 halfs

60kg x 4 + 2 halfs

Dumbbell Bench Press

30kg x 4 + 20secs lower on last

30kg x 3 + 10secs lower on last

27.5kg x 5

Standing Cable Crossovers

6 Plates x 12

7 Plates x 10

7 Plates x 8

Tricep Pushdown

50lbs x 15 (rope)

56lbs x 12

62 lbs x 10 30secs Rest

56lbs x 9 30secs Rest

50lbs x 10 30secs Rest

44lbs x 10 30secs Rest

38lbs x 10 30secs Rest

32lbs x 12 30secs Rest

26lbs x 20

Lying Dumbbell Tricep Extension

20kg x 20

25kg x 8

25kg x 7

[Pseudonym]

Chest and Triceps

Time: 8:00am - 9:00pm

Hmm. You might want to think about shorter rest periods? :wink:

[Dontrunwithknives]

Chest and Triceps

Time: 8:00am - 9:00pm

Hmm. You might want to think about shorter rest periods? :wink:

I didn't get the exact times this morning (as you may notice when compared to the other times) so I just estimated :doh:

Rest time between sets was on average 1 1/2mins to 2mins.

But on the Dumbbell Bench Press I had 2min to 3min between sets.

[Phedder]

He's referring to the 13 hour session mate, you put pm instead of am after the 9 :pfft:

[Dontrunwithknives]

He's referring to the 13 hour session mate, you put pm instead of am after the 9 :pfft:

Haha you should of made only the 'pm' bold Pseudonym. That's an epic training session. Edited :pfft:

[Dontrunwithknives]

Hey are these good snacks for throughout the day?

Cans are chop chop chicken and the powder is 2 scoops of mutant mass per bag. Should I add or remove anything?

[Dontrunwithknives]

Date: 17/08/10

Back, Lats and Biceps

Time: 8:05am - 8:52am

2min 20kg Plate Warm up

Deadlift

Body weight x 20

60kg x 14

90kg x 10

110kg x 3

90kg x6

60kg x 8

Seated Row - Semi Close-Grip Parallel Handle

11 Plates x 2 (I was really weak for some reason? Check last week)

10 Plates x 9

10 Plates x 8

Bent-Over Row - Underhand Grip

60kg x 11

70kg x 7

60kg x 8

Barbell Bicep Curl

Bar x 10

30kg x 8

Alternating Standing Dumbbell Bicep Curls

17.5kg x 0 (I was really weak for some reason?)

12.5kg x 12 (Slow)

15kg x 12 (Fast)

17.5kg x 5 + a half left hand, No Rest

15kg x 5 + a half left hand

:x

[Dontrunwithknives]

Date: 19/08/10

Legs

Time 8:13am - 8:59am

Squats (Smith Machine)

Body weight x 15

27kg x 12

47kg x 12

67kg x 8

67kg x 8

67kg x 7

Leg Press - 45°

100kg x 12

130kg x 12

160kg x 9

180kg x 6

200kg x 10 (but about 4 of these were not really low enough :doh: )

220kg x 3

240kg x 3

260kg x Failed

100kg x 20

Didn't know how much weight I would be able to use on the leg press but as you can see I just loaded it up more and more :pfft:

Pretty happy with 3.2 times my body weight but bring on 300kg

[Dontrunwithknives]

Legs were a bit sore yesterday night, a bit more sore when I woke up today. Played paintball and sports all day, now I can't really walk :pfft: not looking forward to tomorrow :shock:

[Dontrunwithknives]

Date: 23/08/10

Chest and Triceps

Time: 7:56am - 9:01am

2min 20kg Plate Warm up

Tricep Pushdown

36lbs x 10 (slow, rope) Somebody was using the Bench Press bench.

Bench Press

Bar x 20

60kg x 5 + 3 halfs

60kg x 4 + 2 halfs

60kg x 3 + 2 halfs

50kg x 9

50kg x 7 + 1 half

50kg x 5 + 1 half

Dumbbell Bench Press

30kg x 2

27.5kg x 4 + 10secs lower on last

25kg x 5 + 10secs lower on last

Standing Cable Crossovers

6 Plates x 12

7 Plates x 9

8 Plates x 4

7 Plates x 6 + 10secs hold on last

6 Plates x 14 (fast)

Tricep Pushdown

56lbs x 12

62lbs x 9

68lbs x 5

62lbs x 7

56lbs x 10 30secs Rest

50lbs x 7 30secs Rest

44lbs x 10 30secs Rest

38lbs x 10 30secs Rest

32lbs x 13 30secs Rest

26lbs x 12 (Reverse-grip) 30secs Rest

20lbs x 20 (Reverse-grip)

[Dontrunwithknives]

Went to a public gym for the first time today (Club Physical in Albany).

It was pretty sweet, not many people there in the early afternoon. Did Back and Biceps, didn't record my exercises or numbers though 8)

Might do legs there on Thursday too.

[Dontrunwithknives]

Went to Club Physical again today, trained Legs.

Got a personal best of 280kg on the Leg Press.

Failed 300kg, got it down but couldn't push it back up, held it in place for about 3secs and then the safety pins saved my life :pfft:

[gminors]

Hey dude, based on that pic you've made a shit ton of progress since your last pic. Good stuff dude. KUTGW.

Thanks you must be one of the few who got to see my earlier pictures before I deleted them :pfft:

Just need to get my eating sorted at the moment. Been on a bit of a junk food binge lately. But good news, just did a $150 healthy food shop :nod:

Yeah I have really bad eating habits that I need to break. Anyone got tips on how to shock yourself out of bad habits and install new ones of healthy eating to get lean and build muscle?

[Dontrunwithknives]

Hey dude, based on that pic you've made a shit ton of progress since your last pic. Good stuff dude. KUTGW.

Thanks you must be one of the few who got to see my earlier pictures before I deleted them :pfft:

Just need to get my eating sorted at the moment. Been on a bit of a junk food binge lately. But good news, just did a $150 healthy food shop :nod:

Yeah I have really bad eating habits that I need to break. Anyone got tips on how to shock yourself out of bad habits and install new ones of healthy eating to get lean and build muscle?

I think you just get to a point where you realise you will not get the results you want without eatting the right food. Whenever I'm going to eat crap I just think "this IS going to harm my muscle growth". Yesterday I put a bottle of mountain dew in my shopping basket, then after a quick think I took it out again. But my eatting habits are not perfect, I still eat junk every now and then :oops:

[Dontrunwithknives]

30/08/10

Chest and Triceps

Time: 4:00pm - 5:00pm

Bench Press

50kg x 12

60kg x 10

60kg x 6

50kg x 10

50kg x 9

Dumbbell Bench Press

30kg x 5

35kg x 0

30kg x 5

35kg x 0 (so close, maybe next week :twisted: )

30kg x 5 0secs Rest

25kg x 0 30secs Rest

25kg x 2

Bench Press

50kg x 6

50kg x 6

40kg x 9 + fail (no spotter :shifty: lucky it was easy only 40kg :pfft: )

Bench Press - Close-Grip

Bar x 12

30kg x 10

30kg x 8

Lying Barbell Triceps Extension Behind The Head

Bar x 12

30kg x 8

30kg x 6

Aggression and strength felt really good today. The Dumbbells felt noticeably lighter. But I think my chest strength is not as good as it should be.

77kg 1RM Bench Press, 130kg 1RM Dead Lift, 280kg 1RM Leg Press, does that sound ok/right?

Bring on 35kg Dumbbell Bench Press! My mate can already do them :x haha feel free to give me any advice

[Dontrunwithknives]

31/08/10

Back, Lats and Biceps

4:00pm - 5:00pm

Alternating Dumbbell Bicep Curls

15kg x 8 (each arm)

Bent-Over Row - Underhand Grip

40kg x 15

60kg x 12

80kg x 5

80kg x 5

80kg x 5 30secs Rest

60kg x 10 30secs Rest

60kg x 8 30secs Rest

60kg x 7

Alternating Dumbbell Bicep Curls

20kg x 4 (each arm)

20kg x 3 Drop set

17.5kg x 3 Drop set

15kg x 3

Back Extensions (Parallel Hyperextension Bench)

Bodyweight x 14

Bodyweight x 11

Bodyweight x 11

Machine Preacher Curls

50lbs x 12

60lbs x 7 + half

70lbs x 4

60lbs x 5

50lbs x 7

One-Arm Dumbbell Row

20kg x 12 (each arm)

25kg x 12

30kg x 9

25kg x 10

20kg x 12

Alternating Hammer Curls

15kg x 4 (each arm)

15kg x 4

15kg x 4