DontRunWithKnives Journal

[Dontrunwithknives]

28/01/11

Biceps and Triceps

Warm up

Alternating Standing Dumbbell Bicep Curl

10kg x 10 (super set with below)

Standing 1arm Skull Crusher

10kg x 5 (super set with below)

Arnold Press

10kg x 10

Workout

Alternating Standing Dumbbell Bicep Curl

12.5kg x 6 (build up)

15kg x 4 (build up)

17.5kg x 2 (build up)

20kg x 2 (build up)

22.5kg x 4

20kg x 4 (super set hammer curl x 2)

17.5kg x 5 (super set hammer curl x 2)

Cross Chest Hammer Curl

20kg x 6

25kg x 6

30kg x 6

32.5kg x 2

Barbell Curl Reverse-Grip

25kg x 9 (super set normal grip x 2)

25kg x 5 (super set normal grip x 3)

25kg x 5 (super set normal grip x 2)

Barbell Curl

25kg x 6 (slow)

Standing Barbell Triceps Extension

20kg x 12

30kg x 8

Lying Dumbbell Triceps Extension

20kg x 12

30kg x 10

30kg x 10

30kg x 5

Standing Skull Crusher

10kg x 8

Bench Press Close-Grip

40kg x 12 (slow down, fast up)

Triceps Push Down

Rope

50kg x 12

36kg x 12

50kg x 5

Bar

50kg x 12

64kg x 3

[Dontrunwithknives]

31/01/11

Cardio (Unit P.T)

Running

1200m x 2

400m x 3

Press ups

x 13

x 12

x 11

x 10

x 9

x 8

x 7

x 6

x 5

x 4

x 3

x 2

x 1

[Dontrunwithknives]

01/02/11

Cardio (Unit P.T)

3km bush run

River swim

[thatwaslight]

Looking good bro keep smashing it!

[Luigi]

hows training bro ? what program you running ?

put much weight on lately ?

[Dontrunwithknives]

hows training bro ? what program you running ?

put much weight on lately ?

We have just been forced to start doing unit physical training (joining in with a group of 30+ people with a P.T.I) again as opposed to just doing our own thing (I would just lift weights).

Unit P.T is on Monday, Tuesday and Thursday so I will be doing a lot more cardio. I don't know if I'm going to lift weights on all the other days, or try to do some in the afternoon after morning P.T.

I don't have a program, I just think about what I need to do before I go to the gym then I go do it. Going to add a bit more structure in once I figure out what days/times I can get in the gym.

Weight is 78kg so +3kg over the last 5 weeks.

Diet has been a bit shit lately, need to start carrying my drink bottle around with me again and pre making some food to take to work.

[Dontrunwithknives]

Doc said no weight lifting or any training that causes impact (running) for 2 weeks because of the pins and needles in my back.

Going for an MRI scan on Friday for my hernia, which may be worse because I had some pain from it today just from breathing in :?

[Tygrrh]

I thought that you were supposed to get that hernia fixed ages ago

[Dontrunwithknives]

Well I had 2 weeks holiday, then a week of work, then another 2 weeks holiday so that's 5 weeks of not being able to have anything done about it. Just got back from holiday on Monday and now I have the MRI scan on Friday :nod: so hopefully after that I will get approved for surgery and get it taken care of ASAP.

[Tygrrh]

Fingers crossed, you don't want that stuff messing with your training, which it will do eventually GL

[Dontrunwithknives]

So I went to the doc today, said I was feeling better and he said I can do everything again but to "just take it easy"... (I was thinking of the tui ads when he said that :pfft: )

And I should find out the results of my MRI scan next week, pretty interested to see what the doc has to say about it.

[Dontrunwithknives]

08/02/11

Chest and Biceps

Warm up

Alternating Standing Dumbbell Bicep Curl

10kg x 10

Dumbbell Bench Press

15kg x 15

20kg x 20

Workout

Bench Press

65kg x 7 (no idea why I started on that weight :pfft: )

40kg x 12

50kg x 12

60kg x 10

50kg x 12

40kg x 12

50kg x 10

60kg x 6

50kg x 8

40kg x 11 (+1 trapped under the bar for 15secs :pfft: )

Machine Preacher Curl

40lbs x 12

50lbs x 12

60lbs x 5 (+3 momentum)

50lbs x 7 (+3 momentum)

40lbs x 9 (+3 momentum)

Dumbbell Fly

10kg x 12

12.5kg x 12

15kg x 6

12.5kg x 10

10kg x 12

Alternating Standing Dumbbell Bicep Curl

12.5kg x 6

15kg x 6

17.5kg x 6

15kg x 6

12.5kg x 6

Seated Machine Fly

50lbs x 12 (super set with below)

Alternating Standing X-Chest Hammer Curl

17.5kg x 6

Seated Machine Fly

50lbs x 12 (super set with below)

Alternating Standing X-Chest Hammer Curl

22.5kg x 6

Seated Machine Fly

50lbs x 12 (super set with below)

Alternating Standing X-Chest Hammer Curl

30kg x 6

Seated Machine Fly

50lbs x 12 (super set with below)

Alternating Standing X-Chest Hammer Curl

22.5kg x 6

Seated Machine Fly

50lbs x 12 (super set with below)

Alternating Standing X-Chest Hammer Curl

17.5kg x 6

Alternating Standing Bicep Curl

12.5kg x 10 (drop set with below)

10kg x 4 (drop set with below)

7kg x 10

7kg x 8 (hard contraction)

Going to start doing more lower weight, higher rep lifting (like today).

I think I might alternate 1 week of high weight, less reps and 1 week of lower weight and more reps. Does that sound like a good idea? I have a feeling I should have been doing that before but I think I was trying to lift weights close to my 1RM to often.

[Dontrunwithknives]

09/02/11

Back, Lats and Triceps

Warm up

Stretching

Skipping

Dumbbell Skull Crusher

10kg x 10

Alternating Standing Dumbbell Bicep Curl

10kg x 10

One-Arm Dumbbell Row

10kg x 10

Workout

Bent-Over Row

40kg x 20 Under-Grip

40kg x 20 Over-Grip

60kg x 15 Under-Grip

60kg x 15 Over-Grip

70kg x 12 Under-Grip

70kg x 10 Over-Grip

60kg x 14 Under-Grip

60kg x 12 Over-Grip

40kg x 19 Under-Grip

40kg x 16 Over-Grip

Dumbbell Tricep Kick-Back

10kg x 12

10kg x 12

10kg x 10

10kg x 10

10kg x 12

One-Arm Dumbbell Row

20kg x 20

25kg x 12

30kg x 10

25kg x 12

20kg x 15

Dumbbell Skull Crusher

10kg x 12

7kg x 15

7kg x 12

Inverted Pull-Up

BW x 12 Over-Grip

BW x 12 Under-Grip

BW x 10 Over-Grip

Tricep Dip

BW x 20 Feet Down

BW x 12 Feet Up

BW x 20 Feet Down

[Dontrunwithknives]

Eats for today just to give you an idea:

(first day back on a bulking diet)

Breakfast: oats 2cups, full cream milk 2cups, Mutant Mass 2scoops, Animal Pak vitamins, A-Bomb 4pills

Snack: oats 1cup, full cream milk 1cup, 85g chop chop chicken, 85g tuna, banana

Lunch: noodles 2packs, 85g chop chop chicken, apple

Snack: Mutant Mass 2scoops

Pre-Workout: Nano Vapour 2scoops

Post Workout: Anabolic Halo 2 scoops, Mutant Mass 2scoops

Dinner: pork chop, oven fries, salad

Pre-Bed: A-Bomb 4pills

Water for the day: 4L not including shakes

How does that look?

(Using the Muscletech sups and A-Bomb pills just to get rid of them)

[Dontrunwithknives]

10/02/11

Quads

Warm Up

Stretch

Skipping

Workout

Leg Extension

50lbs x 20

100lbs x 15

200lbs x 12

200lbs x 10

200lbs x 10

200lbs x 8

200lbs x 7

200lbs x 6

200lbs x 5

150lbs x 14

150lbs x 12

150lbs x 8

150lbs x 7

150lbs x 6

150lbs x 5

100lbs x 16

100lbs x 13

50lbs x 20

Squat

BW x 20

Stair Running

Up and down 20steps x 2

Meannnnn pump in my quads, hope I can't walk this weekend :pray:

Hammies and Calves tomorrow \:D/

[Dontrunwithknives]

11/02/11

Shoulders

Arnold Press

10kg x 12

12.5kg x 12

15kg x 10

12.5kg x 12

10kg x 12

Rear Delt Raise

Seated

7kg x 12

10kg x 12

12.5kg x 10

Lying

7kg x 12

7kg x 12

7kg x 12

Military Press

40kg x 11 (short rest)

40kg x 9 (short rest)

40kg x 5

Seated Dumbbell Shoulder Press

Upright

10kg x 10

Slight Angle

10kg x 10

Upright

10kg x 10

Slight Angle

10kg x 10

Upright

10kg x 10

Slight Angle

10kg x 10

Barbell Upright Row

40kg x 8

40kg x 8

40kg x 8

Dumbbell Lateral Raise

7kg x 12 (super set with below)

Dumbbell Front Raise

7kg x 12

Dumbbell Lateral Raise

7kg x 12 (super set with below)

Dumbbell Front Raise

7kg x 12

Dumbbell Lateral Raise

7kg x 12 (super set with below)

Dumbbell Front Raise

7kg x 12 (super set with below)

Dumbbell Shoulder Press

7kg x 5

Machine Shoulder Press

30lbs x 12 (super set with below)

45lbs x 5

60lbs x 6 (drop set with below)

45lbs x 3 (drop set with below)

30lbs x 3

So much for hammies and calves today :pfft:

[thatwaslight]

Fark man looks like you have upped the volume!

[Dontrunwithknives]

Fark man looks like you have upped the volume!

Yeh just trying out some higher rep sets with more volume.

Been eatting heaps more, drinking lots of water and pretty much back into my old split so I feel like I'm back on track after the Christmas holidays

[Dontrunwithknives]

13/02/11

Chest and Biceps

Alternating Standing Dumbbell Bicep Curl

10kg x 10 (super set with below)

Dumbbell Bench Press

10kg x 15

Barbell Bench Press

40kg x 12

50kg x 6 (build up)

60kg x 6 (build up)

70kg x 2 (build up)

80kg x 1 (build up)

90kg x 1

80kg x 2

Dumbbell Bench Press

20kg x 6 (build up)

25kg x 4 (build up)

30kg x 3 (build up)

35kg x 3 (build up)

40kg x 0

40kg x 0

35kg x 3

30kg x 8

Machine Preacher Curl

40lbs x 12

50lbs x 6 (build up)

60lbs x 6 (build up)

70lbs x 4 (build up)

80lbs x 3 (build up)

90lbs x 3 (+2 momentum)

80lbs x 5 (drop set with below)

70lbs x 4 (drop set with below)

60lbs x 4

Alternating Standing Dumbbell Bicep Curl

17.5kg x 6

20kg x 6

22.5kg x 6

Dumbbell Fly

15kg x 12

17.5kg x 8

20kg x 5

Seated Concentration Curl

15kg x 12

17.5kg x 5

20kg x 5 (assisted up, slow lower)

Machine Fly

50lbs x 12

70lbs x 8

90lbs x 6

100lbs x 2

90lbs x 4

Alternating Standing X-Chest Hammer Curl

20kg x 10

25kg x 8

30kg x 6

35kg x 2 (super set with below)

Close Under-Grip Inverted Pullup

BW x 12 (super set with below)

Incline Close-Grip Pushup

BW x 12 (super set with below)

Alternating Standing Dumbbell Bicep Curl

10kg x 15 (drop set with below)

7kg x 10 (super set with below)

Incline Close-Grip Pushup

BW x 15 (super set with below)

Alternating Standing Dumbbell Bicep Curl

15kg x 6 (drop set with below)

12.5kg x 5 (drop set with below)

10kg x 3

Good workout today. Equal PB on bench press (90kg) and almost got the 40kg dumbbell bench press which will be a PB. Didn't have much rest between many of the sets and increased the intensity at the end for a good pump.

[Tygrrh]

How's the back twinge going bruh?

[Dontrunwithknives]

How's the back twinge going bruh?

It's all good, seems to have pretty much gone away. But doing squats will be the real test :?

[Dontrunwithknives]

14/02/11

Back, Lats and Triceps

Seated Row - Semi Close-Grip Parallel Handle

8 Plates x 12

10 Plates x 6 (build up)

12 Plates x 6 (build up)

13 Plates x 3 (+2 momentum)

Dumbbell Skull Crusher

8kg x 12

Seated Row - Semi Close-Grip Parallel Handle

13 Plates x 3 (+3 momentum)

13 Plates x 2 (+3 momentum)

Dumbbell Skull Crusher

10kg x 12

15kg x 6

10kg x 12

15kg x 5

Bent-Over Row Under-Grip

60kg x 12

70kg x 6 (build up)

80kg x 4 (build up)

90kg x 4

80kg x 9

80kg x 7

60kg x 12

Tricep Push Down Straight-Bar

56 x 12

68 x 6 (build up)

74 x 6 (build up)

74+8kg x 4

74 x 6

Deadlift

70kg x 6 (build up)

100kg x 4 (build up)

120kg x 4 (build up)

140kg x 1 (build up)

150kg x 1

Tricep Push Down Straight-Bar

74 x 8

Deadlift

140kg x 1

120kg x 5

Tricep Dips

Bench BW x 20

Hanging BW x 8

Bench BW x 20

Lat Pulldown Wide Over-Grip

8 Plates x 8

7 Plates x 10

7 Plates x 10

Lat Pulldown Close Under-Grip

8 Plates x 10

7 Plates x 10

7 Plates x 8

Diamond Pressup

BW x 12

[Dontrunwithknives]

Weight was 80kg last night 8)

[morattigirl]

Massive volume going on in here! I like. Nice work dude :nod:

[Dontrunwithknives]

Massive volume going on in here! I like. Nice work dude :nod:

Thanks :oops: