DontRunWithKnives Journal

[thatwaslight]

keep those pb's coming bro awesome work! :grin: 8)

[Luigi]

good stuff mate the PB's are rolling in, nice work on the deadlifts :clap:

[Chemo]

Thrashing those weights bro

[Dontrunwithknives]

Dude you're smashing some records! 8)

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

81.5kg this morning. Still pretty lean, abs have faded a little but that is to be expected after adding 8kg in under 4 weeks :pfft:

Thanks everyone

[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 ?

81.5kg this morning. Still pretty lean, abs have faded a little but that is to be expected after adding 8kg in under 4 weeks :pfft:

Thanks everyone

Lol thats what I was thinking, we were the same weight about a month ago, and now...we're not :pfft:

Wat u been eating boy??!

[Dontrunwithknives]

14/10/10

Shoulders, Traps and Forearms

8:00am - 9:00am

Barbell Military Press

Bar x 12

40kg x 12 PB

50kg x 4 PB

40kg x 6

Standing Dumbbell Arnold Press

15kg x 6

15kg x 5

15kg x 5

Dumbbell Front Raise

10kg x 8 (stopping about 30cm short of body on the lower) super set with below

Dumbbell Lateral Raise

10kg x 6

Dumbbell Front Raise

8kg x 8 (slow) super set with below

Dumbbell Lateral Raise

8kg x 4 (slow)

Dumbbell Front Raise

8kg x 8 (slow) super set with below

Dumbbell Lateral Raise

8kg x 3 (slow)

Upright Row

Bar x 12

40kg x 6 PB

30kg x 10

30kg x 10

Dumbbell Shoulder Shrugs

50kg x 15 PB

50kg x 12

50kg x 6 (no straps)

50kg x 12

50kg x 11

47.5kg x 12

47.5kg x 11

[Dontrunwithknives]

Dude you're smashing some records! 8)

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

81.5kg this morning. Still pretty lean, abs have faded a little but that is to be expected after adding 8kg in under 4 weeks :pfft:

Thanks everyone

Lol thats what I was thinking, we were the same weight about a month ago, and now...we're not :pfft:

Wat u been eating boy??!

Everything :pfft:

[Dontrunwithknives]

15/10/10

Chest and Biceps

8:00am - 9:00am

Bench Press - Medium Grip

60kg x 12 PB

90kg x 0 (spotter assisted half way up) Will get a rep next week

70kg x 8 PB

Alternating Standing Dumbbell Bicep Curls

20kg x 6

Bench Press - Medium Grip

60kg x 8

60kg x 6

60kg x 4

Dumbbell Bench Press

30kg x 4

Alternating Standing Dumbbell Bicep Curls

22.5kg x 4

20kg x 5

20kg x 4

Standing Cable Crossovers

9 Plates x 8 PB

8 Plates x 10 PB

10 Plates x 2 PB drop set with below

8 Plates x 5

Biceps Cable Curl (straight bar)

56lbs x 10

74lbs x 0

56lbs x 8

56lbs x 8

[Phedder]

15/10/10

Bench Press - Medium Grip

60kg x 12 PB

90kg x 0 (spotter assisted half way up) Will get a rep next week

Too big of a jump mate. Gotta get let your body know the heavy stuff is coming, could have done say 5 reps at 70, 3 reps at 80, 1 rep at 85 then tried the 90. Good work though, PBs raining down :nod:

[Dontrunwithknives]

15/10/10

Bench Press - Medium Grip

60kg x 12 PB

90kg x 0 (spotter assisted half way up) Will get a rep next week

Too big of a jump mate. Gotta get let your body know the heavy stuff is coming, could have done say 5 reps at 70, 3 reps at 80, 1 rep at 85 then tried the 90. Good work though, PBs raining down :nod:

Thanks. Will keep that in mind for next time.

[TonganTerror]

just had a good look through your journal bro looking solid bro on the up and up now bro yeeyaa Ill be following this journal from here on out mate

[thatwaslight]

Yet another person getting brilliant results for cell tech! :grin: keep it up brother!

[Dontrunwithknives]

17/10/10

Back, Lats and Triceps

8:00am - 9:30am

Seated Row - Semi Close-Grip Parallel Handle

10 Plates x 12

14 Plates x 8 PB

15 Plates x 4 PB

13 Plates x 10 PB

Bent-Over Row - Underhand Grip

70kg x 12

90kg x 9 PB

100kg x 8 PB

90kg x 7

70kg x 12

Triceps Pushdown

56lbs x 12

74lbs x 12

74lbs+15kg x 4 PB

74lbs+20kg x 2 PB

74lbs x 12

Deadlift

70kg x 12

100kg x 12 PB

120kg x 10 PB

140kg x 1

150kg x 0 (wanted to have a shot at 160kg today but guess I got too fatigued)

120kg x 5

Seated Pulldowns - Wide-Grip Bar

6 Plates x 12

8 Plates x 6

8 Plates x 6

One-Arm Dumbbell Row

30kg x 10 PB

30kg x 9

30kg x 8

[Dontrunwithknives]

A couple of progress pics.

[Dontrunwithknives]

Ok so my cardio fitness has really taken a beating.

Had to do an RFL today...

2.4km run - 12mins 11sec (last time I ran it in 9mins 34secs)

Press ups - 44 (last time from memory was 35)

Sit ups - 70

I guess gaining 8kg without doing any cardio was a bad move :pfft:

I have 3 weeks to get under 10mins 30secs :doh:

[Dontrunwithknives]

19/10/10

Cardio :shock:

9:40am - 10:25am

Run - along Oriental Parade in Wellington

[Luigi]

[MOD EDIT: This post breaches forum rules. Please read the terms and conditions you accepted on registration.]

[becbec]

oh ya, very naiice

[morattigirl]

Deadlift

70kg x 12

100kg x 12 PB

120kg x 10 PB

140kg x 1

150kg x 0 (wanted to have a shot at 160kg today but guess I got too fatigued)

120kg x 5

Yup I would think so too, specially with all those reps prior to attempting.... nice work on all your PB's tho

[TheDaperDon]

Nice journal mate, I will be following for sure :nod: :clap: :pfft:

[Dontrunwithknives]

21/10/10

Chest and Biceps

8:10am - 9:20am

Bench Press - Medium Grip

Bar x 20

60kg x 12 (Slow lower, pause just off chest 1sec, explosive back up)

70kg x 6

80kg x 4 PB

90kg x 1 PB (+2 assisted slightly on the up, almost got the 2nd rep myself)

70kg x 6

Dumbbell Bench Press

20kg x 6 (build up)

25kg x 6 (build up)

30kg x 6 (build up)

35kg x 3 PB

30kg x 5

Alternating Standing Dumbbell Bicep Curls

15kg x 5 (build up)

20kg x 5 (build up)

25kg x 2 PB drop set with below

22.5kg x 2 drop set with below

20kg x 2

Standing Cable Crossovers

7 Plates x 6 (build up)

8 Plates x 6 (build up)

9 Plates x 6 (build up)

10 Plates x 5 PB

11 Plates x 2 PB

12 Plates x 0 (too heavy :pfft: )

9 Plates x 9 PB

Alternating Standing Dumbbell Bicep Curls

20kg x 4 (no twist at bottom)

22.5kg x 4

Preacher Curls (Ez-bar)

Bar x 12 (hard contraction at top)

20kg x 12 (hard contraction at top)

30kg x 10 PB (Never really done preacher curls)

40kg x 0 (arms too fatigued at this point)

30kg x 6

30kg x 8

[Phedder]

Good job hitting that 90! Only 10kg more till you're in the hundy club :clap:

[Ronin]

^^^ What he said.

What's your BW at the mo?

[Dontrunwithknives]

^^^ What he said.

What's your BW at the mo?

Thanks was 82.3kg at the gym this morning.

[Luigi]

hey brah, might want to use a bit more reps i see your going heavy on every exercise . check your inbox