DontRunWithKnives Journal

[Dontrunwithknives]

Ok I got bored of taking it easy... Workouts to follow

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[Dontrunwithknives]

17/12/10

Back, Lats and Shoulders

Bent-Over Row - Underhand Grip

Bar x 12

70kg x 12

90kg x 7 (super set with below)

Barbell Shrug

90kg x 11

100kg x 20

120kg x 12

100kg x 12

Dumbbell Shrug

45kg x 12

Seated Pulldowns - Wide-Grip Bar

5 Plates x 12

7 plates x 12

Standing Dumbbell Shoulder Press

15kg x 12

Seated Pulldowns - Wide-Grip Bar

8 Plates x 10 (super set with below)

Seated Pulldowns - Close reverse-Grip

8 Plates x 5

Seated Pulldowns - Wide-Grip Bar

8 Plates x 6 (super set with below)

Seated Pulldowns - Close reverse-Grip

8 Plates x 4

Seated Pulldowns - Wide-Grip Bar

8 Plates x 8 (super set with below)

Seated Pulldowns - Close reverse-Grip

8 Plates x 5

Seated Row - Semi Close-Grip Parallel Handle

10 Plates x 10

10 Plates x 8 (super set with below)

Standing Dumbbell Shoulder Press

17.5kg x 8

Seated Row - Semi Close-Grip Parallel Handle

10 Plates x 10

Standing Dumbbell Shoulder Press

15kg x 8

Dumbbell Lateral Raise

8kg x 6 (super set with below)

Dumbbell Front Raise

8kg x 6

Dumbbell Lateral Raise

8kg x 6 (super set with below)

Dumbbell Front Raise

8kg x 6

Dumbbell Lateral Raise

8kg x 6 (super set with below)

Dumbbell Front Raise

8kg x 6

Dumbbell Shoulder Shrug

50kg x 15

50kg x 10

45kg x 12

[Dontrunwithknives]

18/12/10

Legs

Leg Press

100kg x 12

150kg x 12

200kg x 5 (build up)

250kg x 5 (build up)

300kg x 3 (build up)

350kg x 3 (+1 partial)

300kg x 6

300kg x 4

250kg x 10

250kg x 6

200kg x 12

200kg x 10

200kg x 10

150kg x 10

Total: 22100kg

Standing Calf Raise

12 Plates x 12

17 Plates x 12

19 Plates x 12

19 Plates x 10

19 Plates x 5 (drop set with below)

12 Plates x 5 (drop set with below)

8 Plates x 5

[Dontrunwithknives]

20/12/10

Biceps and Triceps

Alternating Standing Dumbbell Bicep Curl

12.5kg x 10

Machine Preacher Curl

40lbs x 12

Alternating Standing Dumbbell Bicep Curl

17.5kg x 10

20kg x 6

22.5kg x 5

25kg x 3

Cross Chest Hammer Curl

25kg x 7

20kg x 10

Seated Hammer Curl

20kg x 5

15kg x 11

Seated Alternating Dumbbell Bicep Curl

20kg x 3

15kg x 10

Standing Reverse Bicep Curl

15kg x 10

15kg x 10

Standing Skull Crusher

10kg x 15

12.5kg x 8

15kg x 5

12.5kg x 6

10kg x 8

Tricep Dip

BW x 20

Cable Tricep Pushdown (1H handles)

15kg x 12

15kg x 12

15kg x 10

Machine Preacher Curl

40lbs x 12

60lbs x 11

70lbs x 4

Alternating Standing Dumbbell Bicep Curl

15kg x 7 (super set with below)

Tricep Dip

BW x 20

Alternating Standing Dumbbell Bicep Curl

15kg x 8 (super set with below)

Tricep Dip

BW x 20

Alternating Standing Dumbbell Bicep Curl

15kg x 9 (super set with below)

Standing Hammer Curl

15kg x 6 (super set with below)

Tricep Dip

BW x 30

[Dontrunwithknives]

21/12/10

Back

One-Arm Dumbbell Row

20kg x 12

25kg x 12

30kg x 12 PB

35kg x 12 PB

40kg x 8 PB

40kg x 7

40kg x 6

35kg x 12

Smith Machine Inverted Pull-up

Over-Grip

BW x 10

BW x 10

BW x 10

Under-Grip

BW x 12

BW x 12

BW x 12

Wide Over-Grip

BW x 10

BW x 10

BW x 10

Back Extension - 2sec pause at top

BW x 20

BW x 12

BW x 10

[Dontrunwithknives]

23/12/10

Shoulders

Seated Barbell Military Press

Bar x 12

30kg x 12

40kg x 8

40kg x 7

40kg x 6

30kg x 8

Dumbbell Lying Rear Lateral Raise

7kg x 16

10kg x 9

7kg x 12

Alternating Dumbbell Front Raise

10kg x 10

10kg x 10

10kg x 10

Arnold Press

15kg x 9 (+2 momentum assisted)

15kg x 6 (+1 momentum assisted)

12.5kg x 8 (+2 momentum assisted)

12.5kg x 6 (+2 momentum assisted)

10kg x 8 (+2 momentum assisted)

10kg x 8 (+1 momentum assisted)

Seated Shoulder Press

15kg x 6

12.5kg x 11

10kg x 12

[Dontrunwithknives]

24/12/10

Chest and Biceps

Bench Press - Medium Grip

30kg x 12

40kg x 12

60kg x 12

60kg x 12

70kg x 4 (almost got trapped under the bar :pfft: )

60kg x 7

60kg x 5

Alternating Standing Dumbbell Bicep Curl

12.5kg x 9

17.5kg x 8

22.5kg x 6

25kg x 4

20kg x 8

20kg x 6

Dumbbell Bench Press

20kg x 12

25kg x 11

30kg x 5

25kg x 7

20kg x 8

Machine Preacher Curl

40lbs x 12

60lbs x 10 (+2 momentum assisted)

70lbs x 5 (+2 momentum assisted)

60lbs x 8 (+2 momentum assisted)

50lbs x 10 (+2 momentum assisted)

Dumbbell Fly

10kg x 12

12.5kg x 12

15kg x 8

12.5kg x 10

10kg x 12

Alternating Dumbbell Hammer Curl

15kg x 12

17.5kg x 10

20kg x 8

17.5kg x 9

15kg x 10

Alternating Standing Dumbbell Bicep Curl

15kg x 8 (drop set with below)

10kg x 6 (drop set with below)

7kg x 6

[Dontrunwithknives]

30/12/10

Chest, Biceps, Shoulders and Back

Bench Press - Medium Grip

Bar x 20

60kg x 12

70kg x 4 (+3 partials)

60kg x 7

40kg x 12 (slow)

Alternating Standing Dumbbell Bicep Curl

10kg x 6

17.5kg x 6

17.5kg x 6

20kg x 5

Alternating Standing X-Chest Hammer Curl

25kg x 8

30kg x 6

30kg x 5

Dumbbell Bench Press

25kg x 12

30kg x 5

25kg x 3

Dumbbell Fly

12.5kg x 10

15kg x 8

17.5kg x 5

15kg x 6

12.5kg x 7

Barbell Curl

30kg x 8

30kg x 8

30kg x 5

Military Press

30kg x 9

30kg x 7

Deadlift

60kg x 8 (build up)

80kg x 8 (build up)

100kg x 8 (build up)

120kg x 3 (build up)

140kg x 1

150kg x 0

Bent-Over Row - Underhand Grip

60kg x 12

80kg x 6

60kg x 10

[Dontrunwithknives]

07/01/11

Biceps, Shoulders, Chest and Back

Alternating Standing Dumbbell Bicep Curl

9kg x 10 (super set with below)

Arnold Press

9kg x 10 (super set with below)

Skull Crusher

9kg x 10

Dumbbell Bench Press

20kg x 12

25kg x 12

30kg x 7

32.5kg x 5

30kg x 5

Alternating Standing Dumbbell Bicep Curl

15kg x 9

17.5kg x 6

20kg x 3

Alternating Standing X-Chest Hammer Curl

20kg x 6

25kg x 7

25kg x 6

Military Press

30kg x 12

32.5kg x 6

30kg x 6

Upright Row

30kg x 10

30kg x 10

30kg x 8

1 Arm Dumbbell Row

30kg x 12

35kg x 10

40kg x 6

Deadlift

60kg x 12

80kg x 5 (build up)

100kg x 3 (build up)

120kg x 2 (build up)

140kg x 1

150kg x 1 equal with personal best

160kg x 0

[Dontrunwithknives]

10/01/11

Triceps and Biceps

Triceps Pushdown

25kg x 15

35kg x 12

35kg x 7

25kg x 12

Bench Press - Close Grip

Bar x 20

40kg x 12

50kg x 12

60kg x 5

50kg x 12

Skull Crusher

10kg x 8

10kg x 10

Dumbbell Lying Triceps Extension

20kg x 12

20kg x 12

Triceps Dip

Feet up on another bench

BW x 13 (super set with below)

Feet on ground

BW x 7

Machine Preacher Curl

40lbs x 12

50lbs x 12

60lbs x 5 (drop set with below)

50lbs x 5 (drop set with below)

40lbs x 5 (super set with below)

Alternating Standing Hammer Curl

15kg x 6 (drop set with below)

12.5kg x 6 (drop set with below)

10kg x 6 (super set with below)

Alternating Standing Dumbbell Bicep Curl

7kg x 10

[Dontrunwithknives]

10/01/11

Bench Press Competition, Seated Dumbbell Curl Competition and Work Strongman Competition

Work Strongman Competition

We used to have a 24V (36kg in each hand) battery carrying competition where we had to do as many laps across the car park as we could. We did that today but then I had the idea to add in 2 extra exercises. And if possible we will be doing this competition a couple of times a month.

24V Battery Carry x 3laps

24V Battery Hold x 1min7secs

Car Push x 13.66secs

[Dontrunwithknives]

12/01/11

Shoulders

Military Press

30kg x 12

40kg x 12

Seated Dumbbell Shoulder Press

15kg x 12

20kg x 3

Leaning Lateral Raise

10kg x 12

12.5kg x 10

Front Raise

10kg x 12

12.5kg x 10

Upright Row

40kg x 12

40kg x 10

Machine Shoulder Press

75lbs x 7

75lbs x 7 (drop set)

60lbs x 3 (drop set)

45lbs x 4 (drop set)

30lbs x 4

Pretty average workout, going to hit legs hard tomorrow.

[Dontrunwithknives]

13/01/11

Legs!

Leg Press

50kg x 20

150kg x 12

200kg x 6 (build up)

250kg x 4 (build up)

300kg x 3 (build up)

350kg x 4

300kg x 6

250kg x 12

200kg x 12

Standing Calf Raise

10 Plates x 12

19 Plates x 12 (super set with below)

Leg Press

200kg x 12

Standing Calf Raise

19 Plates x 10 (super set with below)

Leg Press

200kg x 10

Standing Calf Raise

19 Plates x 8 (super set with below)

Leg Press

200kg x 8 (super set with below)

Leg Extension

10 Plates x 8

10 Plates x 10

10 Plates x 10 (super set with below)

Leg Curl

10 Plates x 10

10 Plates x 8 (+2 partials)

10 Plates x 2 (drop set with below)

8 Plates x 3

I think all the super sets are what made this workout hurt

[Dontrunwithknives]

14/01/11

Chest and Biceps

Bench Press - Medium Grip

40kg x 15

60kg x 6 (build up)

70kg x 3 (build up)

80kg x 1

70kg x 7

70kg x 5 (+2 partials)

70kg x 4 (+1 partial)

60kg x 9 (+1 partial)

60kg x 6 (+2 partials)

60kg x 5 (+1 partial)

Dumbbell fly

10kg x 12

12.5kg x 6 (build up)

15kg x 4 (build up)

17.5kg x 2 (build up)

20kg x 8

20kg x 5 (drop set with below)

17.5kg x 3 (drop set with below)

15kg x 4 (drop set with below)

12.5kg x 3 (drop set with below)

10kg x 6

Alternating Standing Dumbbell Bicep Curl (all numbers per arm)

12.5kg x 6

15kg x 3 (build up)

17.5kg x 2 (build up)

20kg x 5 (+1 partial)

17.5kg x 6

15kg x 6 (hard squeeze)

12.5kg x 6 (hard squeeze)

Machine Preacher Curl

30lbs x 12

40lbs x 8

50lbs x 6

Alternating Standing Dumbbell Hammer Curl

20kg x 5

17.5kg x 5 (drop set with below)

15kg x 5 (drop set with below)

12.5kg x 5 (drop set with below)

10kg x 5

Alternating Standing Dumbbell Bicep Curl

10kg x 10

[Dontrunwithknives]

18/01/11

Back

Warm up

Alternating Standing Dumbbell Bicep Curl

7.5kg x 10 ss

Skull Crusher

7.5kg x 10 ss

Dumbbell Shoulder Press

7.5kg x 10 ss

Arnold Press

7.5kg x 5 ss

1 Arm Row

10kg x 12

Workout

1 Arm Row

20kg x 12

30kg x 6 (build up)

35kg x 6 (build up)

40kg x 4

35kg x 8

30kg x 8

Bent Over Row Underhand-Grip

32.5kg x 10 ss

Overhand-Grip

32.5kg x 10

Wide-Grip

80kg x 3

Shoulder Width

80kg x 6

Deadlift

80kg x 12

100kg x 12

120kg x 8

120kg x 3

100kg x 6

100kg x 6

80kg x 12

80kg x 10

80kg x 9

80kg x 12

80kg x 10

Total deadlifts: 100

Total weight moved: 8920kg

[Dontrunwithknives]

19/01/11

Biceps and Triceps

Shit I must have deleted my workout off my phone :evil:

[Dontrunwithknives]

20/01/11

Legs

Squat

40kg x 12

60kg x 12

80kg x 6 (build up)

100kg x 7

110kg x 2

80kg x 10

Weird Lying Leg Press Machine

80kg x 12

80kg x 12

80kg x 12

Calf Raise Machine

101kg x 12

135kg x 5

135kg x 5

135kg x 4

Lying Leg Curl

50kg x 12

60kg x 8

50kg x 8

Leg Extension

80kg x 12

80kg x 12

80kg x 12

[rimma]

Those squats freeweight or smith?

Trainings looking sharp

[Dontrunwithknives]

Free weight.

Was going to go for 120 but my back is playing up, heavy squats make my back get pins and needles pretty bad.

[rimma]

Free weight.

Was going to go for 120 but my back is playing up, heavy squats make my back get pins and needles pretty bad.

Nice bro, you're making really fast progress. I got some catching up work to do!

[Dontrunwithknives]

Thanks Not much to catch up, your pretty close to all my lifts anyway :nod:

[Dontrunwithknives]

23/01/11

Chest and Shoulders

Dumbbell Bench Press

15kg x 12

20kg x 12

25kg x 6 (build up)

30kg x 6 (build up)

35kg x 3 (slow lower last)

Military Press

20kg x 12

25kg x 12

30kg x 7

Bench Press

50kg x 6 (build up)

60kg x 6 (build up)

70kg x 2

Shoulder Shrug

35kg x 12

45kg x 9

45kg x 5 (straps on but did them wrong)

45kg x 12

52.5kg x 8

52.5kg x 7

52.5kg x 6

Front Raise

10kg x 5

Lateral Raise (variation with twist)

8kg x 12

Dumbbell Fly

12.5kg x 6 (build up)

20kg x 6

20kg x 6

Felt pretty weak during this workout, may have been due to a poor diet and a hangover the day before.

[morattigirl]

Felt pretty weak during this workout, may have been due to a poor diet and a hangover the day before.

Yup, that'll do it :pfft:

[Dontrunwithknives]

25/01/11

Back

Bent Over Row Underhand-Grip

40kg x 12

60kg x 12

80kg x 6 (build up)

90kg x 3 (build up)

100kg x 4 (straps on)

1 Arm Dumbbell Row

20kg x 12

30kg x 8 (build up)

35kg x 6 (build up)

40kg x 8 (straps on)

Deadlift

60kg x 6 (build up)

80kg x 6 (build up)

100kg x 2 (build up)

120kg x 2 (build up)

140kg x 1 (build up)

160kg x 1 PB (+10kg on last PB)

100kg x 17 PB

100kg x 13

100kg x 8

Happy I finally hit that 160kg deadlift, almost gave up at the sticking point just off the floor and then got stuck just before lockout but I made it! 8) (couldn't let you have the same 1RM as me Rimma :pfft: )

[rimma]

Phwoooah nice effort bro, nailed it with a big jump up too! \:D/

I tried 155 and couldn't handle haha.

watch your back though I'm not giving up... 8)