DontRunWithKnives Journal

[Luigi]

any reason your doing leg press instead of squats ? (its easier is not a reason)

[Dontrunwithknives]

any reason your doing leg press instead of squats ? (its easier is not a reason)

Hey Luigi. I like your comments, always to the point :pfft:

To be honest I have only just started training legs this month and I really want to make them as strong (and big) as possible now. If you check the first page you will see I did some squats (using the smith machine). Now I have just come to the realization that the smith machine is not going to give me the best results / it is cheating. So last week in my leg workout (which is the one I said I did not record) I did squats for the first time with no smith machine and I loved them I got up to 80kg but my legs were pretty had it after the max leg presses. Now this week for legs I am going to focus on squats but there is no squat rack at the gym I have to use this week, however I will make do. Next week I will have a squat rack so I will find my max squat then

To be honest I don't care what is easier anymore. I just want to do whatever I can to maximise my results :nod:

[rimma]

Hey man we have really similar stats;

Age: 19

Height: 175 cm

BW: 73kg

Bench: 80kg

Dead: 140kg

Squat: 100kg

(estimates)

I will be following your journal to see what works for someone similar to me, us smaller fellas got to stick together! We should have some sort of competition or challenge next year seeing we have a similar starting point, if you're up for it 8)

[Dontrunwithknives]

Hey man we have really similar stats;

Age: 19

Height: 175 cm

BW: 73kg

Bench: 80kg

Dead: 140kg

Squat: 100kg

(estimates)

I will be following your journal to see what works for someone similar to me, us smaller fellas got to stick together! We should have some sort of competition or challenge next year seeing we have a similar starting point, if you're up for it 8)

Wow really similar :nod:

I'm keen for a challenge, any extra motivation is good in my opinion. But if we start next year our stats could have changed a lot. I for one am trying to put as much mass on as I can right now. My weight is on the way up

[rimma]

Hey man we have really similar stats;

Age: 19

Height: 175 cm

BW: 73kg

Bench: 80kg

Dead: 140kg

Squat: 100kg

(estimates)

I will be following your journal to see what works for someone similar to me, us smaller fellas got to stick together! We should have some sort of competition or challenge next year seeing we have a similar starting point, if you're up for it 8)

Wow really similar :nod:

I'm keen for a challenge, any extra motivation is good in my opinion. But if we start next year our stats could have changed a lot. I for one am trying to put as much mass on as I can right now. My weight is on the way up

You're bulking? I was trying to do that but now I don't really know what I'm doing. Judging by your pics you're leaner than me so I don't really want to get too fat over summer. Also I'm going overseas for a couple months in November (no gym) so thats why I didnt want to start yet...didn't want to get smoked haha

[Dontrunwithknives]

Hey man we have really similar stats;

Age: 19

Height: 175 cm

BW: 73kg

Bench: 80kg

Dead: 140kg

Squat: 100kg

(estimates)

I will be following your journal to see what works for someone similar to me, us smaller fellas got to stick together! We should have some sort of competition or challenge next year seeing we have a similar starting point, if you're up for it 8)

Wow really similar :nod:

I'm keen for a challenge, any extra motivation is good in my opinion. But if we start next year our stats could have changed a lot. I for one am trying to put as much mass on as I can right now. My weight is on the way up

You're bulking? I was trying to do that but now I don't really know what I'm doing. Judging by your pics you're leaner than me so I don't really want to get too fat over summer. Also I'm going overseas for a couple months in November (no gym) so thats why I didnt want to start yet...didn't want to get smoked haha

Yeh I'm bulking and my motivation is 100% at the moment. Also kind of competing against a mate. He has managed to bench press 35kg dumbbells but I can't quite yet. You may see in my last chest workout I tried and failed twice :pfft: but I am beating him in leg strength \:D/ also he is a lot taller then me and 85kg. I'm happy to wait until next year and then compare our stats again :nod:

[rimma]

Yeah I saw that in your journal, I don't have proper dumbells but I know I couldn't do 35's either, I think its a lot harder than flat bench to stabilise etc.

Always good to have a heavier mate to compete against, especially one with a 10kg weight advantage :pfft:

I've got a mate like that who is a bit of a gym bunny, doesn't train legs and lifts lighter than me at around 80kg bodyweight... good for the self esteem haha

[Dontrunwithknives]

Yeah I saw that in your journal, I don't have proper dumbells but I know I couldn't do 35's either, I think its a lot harder than flat bench to stabilise etc.

Always good to have a heavier mate to compete against, especially one with a 10kg weight advantage :pfft:

I've got a mate like that who is a bit of a gym bunny, doesn't train legs and lifts lighter than me at around 80kg bodyweight... good for the self esteem haha

Yeh I know what you mean but I don't find the dumbbells that much harder then a barbell. And I think I prefer dumbbells a bit more. I had one of those good self esteem moments the other day. I was searching for some dumbbells. A 30ish year old guy who looked like he should be lifting more then me was using some 15kg dumbbells nearby. As I was searching the rack he asked if I wanted to use the 15s. I told him I just found what I was looking for, the 17.5s. Then I was repping more then him. He just stared at me with this gutted look on his face :pfft:

[Dontrunwithknives]

02/09/10

Legs

4:00pm - 5:00pm

Squat

BW x 20

40kg x 12 (Smith machine)

40kg x 12 (Free squat)

Ended up trying to balance the loaded bar up on another machine and half on a bench press bench. Did not work too well so I left the squats for next week.

Leg Extensions

100lbs x 12

120lbs x 12

160lbs x 10

200lbs x 6

200lbs x 5

200lbs x 5

180lbs x 8

160lbs x 10

120lbs x 12

Standing Barbell Calf Raise

60kg x 15

60kg x 10

60kg x 10

A bit disappointed with todays workout. Trying to find a way to free squat was a waste of time and frustrating. Took some of my anger out on the Leg Extensions and destroyed my quads :pfft:

Looking forward to next week, back to a gym with a way better set up.

[Dontrunwithknives]

03/09/10

Shoulders, Traps and Forearms

2:30pm - 3:30pm

Barbell Military Press

40kg x 6

40kg x 8

40kg x 6

40kg x 5

50kg x 1

40kg x 6

40kg x 4

40kg x 3

Dumbbell Shrugs

40kg x 12

40kg x 12

40kg x 12

Standing Dumbbell Press

15kg x 10

20kg x 3

15kg x 7

Front Dumbbell Raise

7kg x 10 (each arm)

10kg x 7

7kg x 10

Side Lateral Raise

10kg x 7 (each arm)

7kg x 10

7kg x 8

Barbell Behind Back Wrist Curl

40kg x 20

40kg x 18

40kg x 18

[morattigirl]

I had one of those good self esteem moments the other day. I was searching for some dumbbells. A 30ish year old guy who looked like he should be lifting more then me was using some 15kg dumbbells nearby. As I was searching the rack he asked if I wanted to use the 15s. I told him I just found what I was looking for, the 17.5s. Then I was repping more then him. He just stared at me with this gutted look on his face :pfft:

Hehe nice, I had a dude come up to me once too when I was deciding what DB i was gonna use for something, he picked up the 3kg DB's and said oh were you looking for these lol. I just looked at him and said Ahhh nah I'll be right thanks :pfft: I guess nice of him to offer tho

[Luigi]

all good. you could try front squats for a bit of variation they blow the quads up nicely

[Dontrunwithknives]

I had one of those good self esteem moments the other day. I was searching for some dumbbells. A 30ish year old guy who looked like he should be lifting more then me was using some 15kg dumbbells nearby. As I was searching the rack he asked if I wanted to use the 15s. I told him I just found what I was looking for, the 17.5s. Then I was repping more then him. He just stared at me with this gutted look on his face :pfft:

Hehe nice, I had a dude come up to me once too when I was deciding what DB i was gonna use for something, he picked up the 3kg DB's and said oh were you looking for these lol. I just looked at him and said Ahhh nah I'll be right thanks :pfft: I guess nice of him to offer tho

Haha was he going to use them or was he just being a smart ass? :pfft:

all good. you could try front squats for a bit of variation they blow the quads up nicely

Thanks for that suggestion, now is probably a good time for me to add them to my arsenal

Next week in my Journal you should see my max squats (front and back) :nod: Although I will be doing the back squats frist so I don't know how that will affect my 1RM front squat.

[morattigirl]

I had one of those good self esteem moments the other day. I was searching for some dumbbells. A 30ish year old guy who looked like he should be lifting more then me was using some 15kg dumbbells nearby. As I was searching the rack he asked if I wanted to use the 15s. I told him I just found what I was looking for, the 17.5s. Then I was repping more then him. He just stared at me with this gutted look on his face :pfft:

Hehe nice, I had a dude come up to me once too when I was deciding what DB i was gonna use for something, he picked up the 3kg DB's and said oh were you looking for these lol. I just looked at him and said Ahhh nah I'll be right thanks :pfft: I guess nice of him to offer tho

Haha was he going to use them or was he just being a smart ass? :pfft:

Hehe yeah nah he was taking the piss, it was more like You should be using these coz see those other girls.... they use them lol and you're showing us up a little bit lol :roll: :pfft:

[Dontrunwithknives]

06/09/10

Chest and Triceps

4:11pm - 5:11pm

2min 20kg Plate Warm up

Dumbbell Bench Press

25kg x 12

35kg x 0

30kg x 6

30kg x 5

30kg x 5

Incline Bench Press

50kg x 5

55kg x 5 (Spotter help on a couple of ups)

55kg x 5 (Spotter help on a couple of ups)

Standing Cable Crossovers

6 Plates x 12

7 Plates x 8

6 Plates x 10

Triceps Pushdown

50lbs x 12

74lbs x 5

74lbs x 4

68lbs x 5

62lbs x 8 30secs Rest

56lbs x 8 30secs Rest

50lbs x 8 30secs Rest

44lbs x 9 30secs Rest

38lbs x 10 30secs Rest

32lbs x 10 30secs Rest

26lbs x 12 30secs Rest

20lbs x 20

[Dontrunwithknives]

07/09/10

Back, Lats and Biceps

8:00am - 9:00am

Squat

Body weight x 12

Deadlift

60kg x 12

90kg x 12

120kg x 3

140kg x 0 :x

90kg x 6

Bent-Over Row - Underhand Grip

60kg x 12

70kg x 8

60kg x 10

Seated Row - Semi Close-Grip Parallel Handle

10 Plates x 10

10 Plates x 8

10 Plates x 10

Standing Dumbbell Bicep Curl

15kg x 7 (each arm)

17.5kg x 4

17.5kg x 4

15kg x 6

Energy during my workout was pretty low. Think it is because for the last two nights I have not had a lot of sleep. Going to sleep early tonight :nod:

[Dontrunwithknives]

09/09/10

Legs

2:40pm - 3:50pm

Squat

Bar x 12

40kg x 15 (Realized the smith machine cage in my gym is not suitable for free squats so tried to use a random rack and nearly killed myself :pfft: gave up on the free squats and was going to use the smith machine but somebody was doing bench press in there)

Leg Press - 45°

100kg x 12

200kg x 12

250kg x 7

300kg x 5 (PB) \:D/

250kg x 10

200kg x 12 (slowed these down a bit)

Seated Calf Press Machine (Single leg)

90lbs x 7 (each leg)

90lbs x 7

90lbs x 7

Leg Curl

7 Plates x 10

7 Plates x 10

7 Plates x 8 (My hammies always feel like they are going to cramp up doing these :? )

Leg Extensions

10 Plates x 12

15 Plates x 8

15 Plates x 6 No Rest

10 plates x 6

Standing Calf Raises

13 Plates x 10

13 Plates x 10

13 plates x 10

Took a couple of measurements after my workout:

Thigh - 22.5in (flexed)

Calves - 14.2in (flexed)

[Dontrunwithknives]

13/09/10

Chest and Triceps

1:30pm - 2:30pm

2min 20kg Plate Warm up

Bench Press - Medium Grip

50kg x 12

60kg x 8

60kg x 5 + 3 halves

50kg x 8

Dumbbell Bench Press

30kg x 3 (what the...)

30kg x 6

35kg x 0

30kg x 3

Triceps Pushdown

56lbs x 12

74lbs x 4

68lbs x 4

44lbs x 7 (reverse grip)

56lbs x 10 30secs Rest

44lbs x 10 30secs Rest

38lbs x 10 30secs Rest

32lbs x 10 30secs Rest

26lbs x 12 30secs Rest

20lbs x 20

Standing Cable Crossovers

6 Plates x 12

7 Plates x 10

8 Plates x 5

7 Plates x 7

6 Plates x 9

Bench Press - Close Grip

Bar x 12

30kg x 10

30kg x 7

Bar x 12

[Dontrunwithknives]

14/09/10

Back, Lats and Biceps

8:00am - 9:00am

2min 20kg Plate Warm up

Deadlift:

Bar x 12

70kg x 12

100kg x 8

100kg x 6

100kg x 4

70kg x 10

Seated Row - Semi Close-Grip Parallel Handle

10 Plates x 10

12 Plates x 6

Alternating Standing Dumbbell Bicep Curls

17.5kg x 5 (each arm, slow)

20kg x 4

17.5kg x 4

Bent-Over Row - Underhand Grip

60kg x 12

70kg x 8

70kg x 4 (calluses were pretty sore so I stopped early)

Standing Biceps Cable Curl (x2 1H handles)

6 Plates x 8 (each arm)

7 Plates x 5

7 Plates x 3 Drop set

6 Plates x 3

5 Plates x 6

One-Arm Dumbbell Row

20kg x 10 (each arm)

25kg x 10

30kg x 8

[Dontrunwithknives]

16/09/10

Legs

11:30am - 12:30pm

Squats (Smith Machine)

30kg x 15

70kg x 12

90kg x 6

90kg x 6

90kg x 5

70kg x 10

Leg Press - 45°

140kg x 12

190kg x 10

240kg x 8

290kg x 5 (1 Partial)

310kg x 3 (1 Partial) PB

240kg x 5

Seated Calf Press Machine (Single leg)

90lbs x 8 (each leg) Compound set with below

Standing Calf Raises

13 Plates x 10

Seated Calf Press Machine (Single leg)

90lbs x 8 Compound set with below

Standing Calf Raises

13 Plates x 10

Seated Calf Press Machine (Single leg)

90lbs x 8 Compound set with below

Standing Calf Raises

13 Plates x 10

Leg Extension

15 Plates x 10 Super Set with below

Leg Curl

8 Plates x 10

Leg Extension

15 Plates x 10 (2 Partial) Super Set with below

Leg Curl

10 Plates x 10 (2 Partial)

Leg Extension

10 Plates x 10 Super Set with below

Leg Curl

8 Plates x 10

Super intense workout. Felt like throwing up. Legs hurt so bad walking out of the gym :twisted:

[TonganTerror]

awesome volume there mate your legs gonna be dragging behind you foe a few days after this one :clap: :clap:

[Dontrunwithknives]

Thanks Thought I would put up a couple of leg pics.

(Note pictures not edited in any way :pfft: )

[nate225]

Looking at the background in your pics I couldn't help wondering if you drink your superpump with Tui?! :grin:

You've got similar tendon attachments to me, very high on outer quads. Makes your legs look skinny in boardies but the upside is you'll appear to have a sick sweep on stage. Must be a white boy genetic thing.

[Dontrunwithknives]

Looking at the background in your pics I couldn't help wondering if you drink your superpump with Tui?! :grin:

Haha nah somehow I don't think it would be a good mix :pfft:

[Dontrunwithknives]

17/09/10

Shoulders, Traps and Forearms

8:10am - 9:10am

Standing Dumbbell Press alternating Arnold Press

12.5kg x 12 (6 of each type)

Barbell Military Press

Bar x 12

40kg x 8

40kg x 5

40kg x 3

Cable Front Raise

2 Plates x 10 (each arm) Super Set with below

Cable Lateral Raise

2 Plates x 7

Cable Front Raise

2 Plates x 10 (each arm) Super Set with below

Cable Lateral Raise

2 Plates x 8

Cable Front Raise

2 Plates x 10 (each arm) Super Set with below

Cable Lateral Raise

2 Plates x 5

Dumbbell Shrugs

42.5kg x 12

42.5kg x 7

42.5kg x 8

Upright Row

Bar x 12

40kg x 5

30kg x 12

30kg x 10

Machine Shoulder Shrugs

12 Plates x 12 x 3