DontRunWithKnives Journal

[Dontrunwithknives]

20/09/10

Chest and Triceps

8:00am - 9:00am

Bench Press - Medium Grip

Bar x 12

50kg x 12

60kg x 7

60kg x 4 (+ 1 partial)

60kg x 6 (+ 2 partials)

50kg x 7 (Radio made me laugh)

Dumbbell Bench Press

30kg x 3

30kg x 4

27.5kg x 5

Triceps Pushdown

56lbs x 12

74lbs x 4

62lbs x 10 30secs rest

56lbs x 8 30secs rest

50lbs x 8 30secs rest

44lbs x 10 30secs rest

38lbs x 10 30secs rest

32lbs x 12 30secs rest

26lbs x 15 30secs rest

20lbs x 20

Standing Cable Crossovers

7 Plates x 9

7 Plates x 6

6 Plates x 8

[Dontrunwithknives]

21/09/10

Back, Lats and Biceps

8:00am - 9:00am

Seated Row - Semi Close-Grip Parallel Handle

8 Plates x 12

13 Plates x 8

Alternating Standing Dumbbell Bicep Curls

20kg x 5 (each arm)

Seated Row - Semi Close-Grip Parallel Handle

13 Plates x 7

13 Plates x 7

15 Plates x 3

Bent-Over Row - Underhand Grip

70kg x 10

70kg x 10

80kg x 4

70kg x 10

Alternating Standing Dumbbell Bicep Curls

20kg x 4 (each arm)

Alternating Standing Biceps Cable Curl (x2 1H handles)

7 Plates x 5 (each arm)

Standing Biceps Cable Curl (Straight bar)

62lbs x 7

62lbs x 4

62lbs x 4

Alternating Standing Biceps Cable Curl (x2 1H handles)

6 Plates x 4 (each arm)

5 Plates x 6

Seated Pulldowns - Wide-Grip Bar

7 Plates x 10

7 Plates x 8

Seated Pulldowns - Close-Grip

7 Plates x 10

One-Arm Dumbbell Row

30kg x 8 (each arm)

25kg x 8

25kg x 8

[Dontrunwithknives]

23/09/10

Legs

8:00am - 9:00am

Squat (SM)

BW x 15

50kg x 12

90kg x 12

110kg x 6 PB

90kg x 10

Leg Press - 45°

150kg x 12

200kg x 12

250kg x 8

320kg x 2 PB

330kg x 2 PB

340kg x 2 PB :shock:

350kg x 0 (So close)

200kg x 12

Seated Calf Press Machine (Single leg)

110lbs x 6 (each leg)

110lbs x 6

110lbs x 6

Leg Extension

15 Plates x 10 super set with below

Leg Curl

10 Plates x 10

Leg Extension

15 Plates x 9 super set with below

Leg Curl

10 Plates x 7

Leg Extension

15 Plates x 7 super set with below

Leg Curl

10 Plates x 6

[Dontrunwithknives]

24/09/10

Shoulders, Traps and Forearms

11:10am - 12:20pm

Barbell Military Press

20kg x 12

50kg x 4

50kg x 2

40kg x 9

40kg x 6

Dumbbell Front Raise

10kg x 10 (each arm)

Dumbbell Lateral Raise

10kg x 10 (each arm)

Dumbbell Front Raise

10kg x 10

Dumbbell Lateral Raise

10kg x 10

Dumbbell Front Raise

10kg x 10

Dumbbell Lateral Raise

10kg x 10

Dumbbell Front Raise

12.5kg x 8

Dumbbell Lateral Raise

12.5kg x 8

Standing Dumbbell Press

15kg x 12

20kg x 2

15kg x 7

Seated Dumbbell Press

15kg x 12

20kg x 2

15kg x 10

Standing Arnold Press

15kg x 4

15kg x 5

15kg x 4

Dumbbell Shoulder Shrugs

40kg x 12

40kg x 12

40kg x 12

40kg x 9

40kg x 7

40kg x 8

Dumbbell Hold

40kg x 30secs

[Dontrunwithknives]

27/09/10

Chest and Biceps

8:00am - 9:00am

Bench Press - Medium Grip

Bar x 15

50kg x 12

70kg x 6 PB (reps)

60kg x 8

60kg x 8

Dumbbell Bench Press

30kg x 5

30kg x 5

30kg x 4

Alternating Standing Dumbbell Bicep Curls

22.5kg x 5 (each arm) PB

20kg x 5

25kg x 1 PB (wanted to try it) drop set with below

20kg x 3

20kg x 5

Standing Cable Crossovers

7 Plates x 12

9 Plates x 4 PB

8 Plates x 8

8 Plates x 6

8 Plates x 6

Alternating Standing Biceps Cable Curl (x2 1H handles)

8 Plates x 2 (each arm)

7 Plates x 5

7 Plates x 5

7 Plates x 5

+5kg Bodyweight since Monday last week

[rimma]

Looks like a mean session bro, 70kg x6 on bench and 25's DB curls :shock: good work man

[Dontrunwithknives]

Looks like a mean session bro, 70kg x6 on bench and 25's DB curls :shock: good work man

Thanks Next week I'm going to smash out some reps of 80kg for the first time. Also I might try the 25s up first in my next session and try for some more reps :nod:

[Dontrunwithknives]

Back, Lats and Triceps

28/09/10

8:00am - 9:00am

Seated Row - Semi Close-Grip Parallel Handle

8 Plates x 12

12 Plates x 10

14 Plates x 2 (partials) drop set with below

12 Plates x 4

Bent-Over Row - Underhand Grip

70kg x 10

90kg x 4 PB

80kg x 5 (grip fail)

70kg x 10

Triceps Pushdown

56lbs x 12

74lbs x 9 PB

74lbs x 7

74lbs x 5

Deadlift

70kg x 12

110kg x 4 (grip fail)

140kg x 0 (so close, couldn't lock out)

110kg x 6 (angry I failed 140kg again) PB

110kg x 2

[Jigga]

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.

big sweep is king

[Dontrunwithknives]

Thought I might try a lat spread. No idea if I'm doing it right so please let me know what you think :nod:

[Dontrunwithknives]

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.

big sweep is king

Yeh did a google search and it seems a lot of people want to know how to target outer quads :nod:

[Dontrunwithknives]

30/09/10

Legs

3:00pm - 4:00pm

Squat (Smith machine)

Body weight x 12

50kg x 12

90kg x 10

130kg x 5 PB

150kg x 0 (went down too slow, almost had it)

Leg Press

200kg x 12

300kg x 8

350kg x 3 PB

370kg x 2 (1 partial) PB

350kg x 5 (blurry vision with the effort on this set :pfft: )

350kg x 2

250kg x 10

Seated Calf Press Machine (Single leg at a time)

110lbs x 10 (each leg) PB

110lbs x 8

110lbs x 7

Standing Calf Raises

15 Plates x 10 PB

15 Plates x 8

15 Plates x 9

Leg Extension

15 Plates x 12 PB super set with below

Leg Curl

12 Plates x 6

Leg Extension

17 Plates x 8 PB super set with below

Leg Curl

12 plates x 6

Leg Extension

17 Plates x 7 drop set

15 Plates x 3 super set with below

Leg Curl

12 Plates x 5 drop set

10 Plates x 3

Sitting just over 79kg now

+70kg to my leg press in 21 days \:D/

Bring on 400kg

[Dontrunwithknives]

01/10/10

Shoulders, Traps and Forearms

4:00pm - 5:00pm

2min 25kg Plate Plate Warm up

Barbell Military Press

40kg x 10

50kg x 0 (the start of a crap Friday afternoon workout :roll: )

Standing Dumbbell Press

15kg x 9

20kg x 5

Standing Arnold Press

15kg x 5

17.5kg x 3

Dumbbell Front Raise

10kg x 10 (each arm) super set with below

Dumbbell Lateral Raise

10kg x 10

Seated Shoulder Press

20kg x 7

25kg x 0

Dumbbell Shoulder Shrugs

45kg x 8

45kg x 5

45kg x 0 (grip fail)

Machine Shoulder Shrugs

12 Plates x 15

16 Plates x 10

16 Plates x 10

19 Plates x 12

19 Plates x 10

[Dontrunwithknives]

04/10/10

Chest and Biceps

8:00am - 9:00am

Dumbbell Bench Press

20kg x 12

30kg x 12 PB

35kg x up and 1 partial PB

35kg x 0

30kg x 8

Alternating Standing Dumbbell Bicep Curls

25kg x 1 (each arm) drop set with below

22.5kg x 1 drop set with below

20kg x 2

22.5kg x 2 drop set with below

20kg x 1 drop set with below

15kg x 3

Standing Cable Crossovers

7 Plates x 12

9 Plates x 6 PB

9 Plates x 4

8 Plates x 7

7 Plates x 12

Alternating Standing Biceps Cable Curl (x2 1H handles)

7 Plates x 6 (each arm)

7 Plates x 5

7 plates x 6 (non-alternating)

Bench Press - Medium Grip

Bar x 6

50kg x 12

60kg x 3

50kg x 8

Alternating Standing Dumbbell Bicep Curls

20kg x 3 (each arm) drop set with below

15kg x 4

15kg x 5 drop set with below

12.5kg x 4

15kg x 5 (fail left hand on last) drop set with below

12.5kg x 2 (fail left hand on last)

[Dontrunwithknives]

05/10/10

Back, Lats and Triceps

8:00am - 9:00am

Seated Row - Semi Close-Grip Parallel Handle

9 Plates x 12

12 Plates x 12

14 Plates x 3 partials

13 Plates x 7

Bent-Over Row - Underhand Grip

70kg x 12

90kg x 4 (1 partial)

90kg x 4

70kg x 12

70kg x 10

Seated Pulldowns - Wide-Grip Bar

9 Plates x 4

8 Plates x 9

8 Plates x 8 (2 partials)

Bench Press - Close Grip

Bar x 12

40kg x 12

50kg x 12 PB

Deadlift

70kg x 10 (grip fail)

100kg x 3 (using straps, but didn't know how to use them properly so gave up for today)

Triceps Pushdown

62lbs x 12

74lbs x 11 PB

74lbs + 5kg dumbbell x 6 PB

74lbs + 10kg dumbbell x 3 PB

74lbs x 8

[Dontrunwithknives]

07/10/10

Legs

8:00am - 9:00am

Leg Press

100kg x 12

200kg x 12

300kg x 10

350kg x 4 (not max effort, saving energy for 400)

400kg x 5 (4 not quite down to 90°) PB \:D/ \:D/ \:D/

400kg x 2

300kg x 10

200kg x 12

Standing Calf Raises

13 Plates x 12

20 Plates x 9 PB

20 Plates x 7

20 Plates x 7

20 Plates x 6

Leg Extension

10 Plates x 12

15 Plates x 10

15 Plates x 10

15 Plates x 7

Leg Curl

12 Plates x 10 (2 partials)

12 Plates x 5 drop set with below

10 Plates x 3

10 Plates x 6 drop set with below

8 Plates x 3

Yay did 400kg for the first time. And it didn't even feel as heavy as I thought it would. Moved 15400kg on leg press today Adding more weight next week \:D/

[becbec]

Nice, heaps of PB's in there!!

Keep it up mate :grin:

[Dontrunwithknives]

Thanks

Yeh weights and reps going up every week :nod:

[Dontrunwithknives]

08/10/10

Shoulders, Traps and Forearms

8:00am - 9:00am

Standing Dumbbell Press

15kg x 12

Barbell Military Press

Bar x 12

40kg x 10

50kg x 1 (+1 partial)

40kg x 8

40kg x 5

Dumbbell Front Raise

10kg x 10 super set with below

Dumbbell Lateral Raise

10kg x 10

Upright Row

30kg x 12

Dumbbell Front Raise

9kg x 10 (slow) super set with below

Dumbbell Lateral Raise

9kg x 6

Upright Row

30kg x 12

Machine Shoulder Shrugs

18 Plates x 12

Dumbbell Shoulder Shrugs

45kg x 10 (grip fail)

50kg x 12 (straps are awesome)

50kg x 12

50kg x 12

[Dontrunwithknives]

11/10/10

Chest and Biceps

8:00am - 9:10am

Alternating Standing Dumbbell Bicep Curls

12.5kg x 10 super set with below

Dumbbell Shoulder Press

12.5kg x 10

Bench Press - Medium Grip

Bar x 20

50kg x 12

70kg x 7 PB

80kg x 3 (1 slightly assisted) PB

70kg x 6 (2 partials)

Dumbbell Bench Press

35kg x up and 30sec lower

30kg x 6

30kg x 6

Alternating Standing Dumbbell Bicep Curls

25kg x 1 drop set with below

20kg x 5

22.5kg x 3 drop set with below

17.5kg x 3

20kg x 4 drop set with below

15kg x 3

Biceps Cable Curl (straight bar)

74lbs x 2

68lbs x 3 (forearms too pumped :pfft: )

Standing Cable Crossovers

9 Plates x 4

8 Plates x 8

8 Plates x 6

Alternating Standing Biceps Cable Curl (x2 1H handles)

7 Plates x 5

7 Plates x 5

7 Plates x 5

Dumbbell Flys

12.5kg x 10 super set with dumbbell bench press x 3

15kg x 5 super set with dumbbell bench press x 3

12.5kg x 6 super set with dumbbell bench press x 3

Alternating Standing Dumbbell Bicep Curls

22.5kg x 2 drop set with below

20kg x 4 drop set with below

17.5kg x 2 drop set with below

15kg x 3 drop set with below

12.5kg x 2

15kg x 5

[Dontrunwithknives]

12/10/10

Back, Lats and Triceps

7:20am - 8:20am

Seated Row - Semi Close-Grip Parallel Handle

10 Plates x 12

14 Plates x 6 PB

14 Plates x 5

Bent-Over Row - Underhand Grip

70kg x 12

100kg x 6 PB

100kg x 5

Triceps Pushdown

74lbs x 12 PB

74lbs+20kg x 3 (momentum assisted)

74lbs+15kg x 2 PB

Deadlift

100kg x 9 PB

140kg x 2 PB

150kg x 1 PB

120kg x 9 PB

120kg x 6

120kg x 4

Smashed a heap of PBs today. Never deadlifted 140kg before, did it for 2 reps so decided to add another 10kg \:D/

[morattigirl]

Whoa you getting PB's all over the place!! Nice work :clap:

[Dontrunwithknives]

:oops: Thanks

[Dontrunwithknives]

13/10/10

Legs

8:05am - 9:15am

Leg Press

100kg x 12

200kg x 12

300kg x 12 PB

350kg x 8 PB

420kg x 3 (2 partials) PB

420kg x 1 (partial)

400kg x 3 PB

300kg x 10

300kg x 8

300kg x 10

300kg x 5

250kg x 10

250kg x 12

250kg x 7

Total weight moved: 30030kg PB :twisted:

Seated Calf Press Machine (Single leg at a time)

130lbs x 8 PB

130lbs x 6

130lbs x 6

Leg Extension

15 Plates x 12 super set with below

Leg Curl

12 Plates x 10 PB super set with below

Leg Extension

17 Plates x 7 super set with below

Leg Curl

14 Plates x 4 PB super set with below

Leg Extension

15 Plates x 8 super set with below

Leg Curl

12 Plates x 5

Standing Calf Raises

20 Plates x 12 PB

20 Plates x 9

20 Plates x 7

Smashed a few more PBs today. Went crazy on the leg press machine :pfft: bring on 500kg leg press :pray:

[rimma]

Dude you're smashing some records! 8)

What's your BW up to now? seem to be packing it on quite fast, still lean ?