DontRunWithKnives Journal

[Dontrunwithknives]

15/02/11

Cardio (Unit P.T)

Running

x 35mins

Stretching

Legs - partner assisted x 15mins

[Tygrrh]

I see stretching :clap:

[Dontrunwithknives]

18/02/11

Shoulders and Traps

Alternating Standing Dumbbell Bicep Curl

10kg x 6 (Super Set)

Skull Crusher

10kg x 6 (Super Set)

Arnold Press

10kg x 6 (Super Set)

Dumbbell Shoulder Press

10kg x 6 (Super Set)

Seated Dumbbell Shoulder Press

10kg x 12

15kg x 8 (build up)

17.5kg x 6 (build up)

20kg x 5 (build up)

22.5kg x 5 (build up)

25kg x 0 (left arm fail)

25kg x 0

22.5kg x 0

22.5kg x 0 :doh:

Barbell Military Press

32.5kg x 12

32.5kg x 7

32.5kg x 5 (+1 cheat)

Lateral Raise With Twist Upwards

8kg x 12

10kg x 7 (+3 cheats)

10kg x 8 (+4 cheats)

12.5kg x 2 (+4 cheats)

10kg x 6 (+3 cheats)

10kg x 7 (+2 cheats)

8kg x 8 (+2 cheats)

Upright Row

22.5kg x 12

32.5kg x 9 (+3 cheats)

32.5kg x 8 (+2 cheats)

22.5kg x 12

Front Raise

8kg x 12

8kg x 12

8kg x 12

Seated Rear Delt Raise

7kg x 12

10kg x 6 (+6 parts)

8kg x 12

Dumbbell Shrug

30kg x 12

35kg x 12

40kg x 12

40kg x 12

40kg x 10

Dumbbell Shoulder Press

15kg x 6

[Dontrunwithknives]

After a steady decrease in motivation from the start of the week due to late nights and poor eating my motivation has just peaked. I realize I'm not doing anywhere near enough to get where I want to be! I'm sick of slow gains, my body fat % is increasing due to a average shit diet and my work in the gym is pretty much being wasted. It's time for me to stop being lazy and only eating stuff I don't have to prepare (canned chicken, tuna and supplements etc). Buy some cooking appliances so I can cook up a heap of chicken, rice and broccoli etc. and prepare all my food in advance for the day. Glue my water bottle to my hand (ok I will not really do this one :pfft: ) so I get enough water. I'm going to give my mates heaps of my useless supplements and just stick to basics. It's time to start going to sleep early so I can get up early and do some cardio (I'm thinking skipping) because I'm loosing my cardio fitness. Have a big proper breakfast (which I keep being to lazy to do due to being tired). Have timings for my meals and calculate the protein, fats and carbs which I was doing but then got lazy and stopped doing it. Time to start really putting the effort in! If you think I'm slacking off feel free to tell me!

[HarryB]

man we all get to a stage when we "just can't be bothered..."

Head down and just do what you got to do! I just get into the habit of making my food for the day and packing it the night before while I am cooking my dinner. Sure saves loads of money and every day you stick to a plan makes the next day easier!

If getting in shape was easy everyone would do it! Good you post stuff and make yourself accountable! It's an invaluable tool!

[morattigirl]

If you think I'm slacking off feel free to tell me!

You're slacking off! Snap out of it! :twisted:

[Dontrunwithknives]

19/02/11

Chest and Biceps

Alternating Standing Dumbbell Bicep Curl

10kg x 10 (super set)

Skull Crusher

10kg x 10

Bench Press

20kg x 12

40kg x 12

60kg x 6 (build up)

70kg x 4 (build up)

80kg x 2 (build up)

90kg x 1

95kg x 0 (+1 spot)

90kg x 0 (+1 spot)

80kg x 2 (+1 spot)

60kg x 11 (+1 spot)

Alternating Standing Dumbbell Bicep Curl

10kg x 6 (build up)

17.5kg x 5 (build up)

20kg x 4 (build up)

22.5kg x 2 (build up)

25kg x 3

22.5kg x 5

Dumbbell Fly

12.5kg x 12

17.5kg x 8 (+2 parts)

20kg x 4 (+2 parts)

Alternating Standing X-Chest Hammer Curl

20kg x 6 (build up)

25kg x 6 (build up)

30kg x 6

Dumbbell Bench Press

30kg x 5

27.5kg x 5

25kg x 5

Barbell Cur

20kg x 12

25kg x 12

30kg x 6 (+3 spot)

[Dontrunwithknives]

21/02/11

Cardio (Unit P.T)

Warm Up

Piggy back partner run

Baby carry partner run

Boxing Circuit

Punching partner's head

Punching partner's mid section

Pull Ups

Press Ups

Military Press

Iron Cross

Prone Bridge

Medicine Ball Twist

Medicine Ball Abdominal Hit

Run

Repeat

[Dontrunwithknives]

23/02/11

Biceps and Triceps

Alternating Standing Dumbbell Bicep Curl

10kg x 6 (Super Set)

Skull Crusher

10kg x 10

Alternating Standing Dumbbell Bicep Curl

15kg x 6

17.5kg x 6

20kg x 6

Skull Crusher

12.5kg x 12

15kg x 8

12.5kg x 10

Alternating Bicep Cable Curl

8 Plates x 7

7 Plates x 6

7 Plates x 6

Tricep Pushdown

62lbs x 12 (Rope)

74lbs x 7 (Bar)

74lbs x 6

74lbs x 5

Alternating Standing X-Chest Hammer Curl

25kg x 6

30kg x 6

35kg x 4

Tricep Dips

BW x 30 (Super Set)

Alternating Standing Dumbbell Bicep Curl

15kg x 10

Tricep Dips

BW x 20 (Super Set)

Alternating Standing Dumbbell Bicep Curl

15kg x 7

Tricep Dips

BW x 20 (+10 Rest Pause) (Super Set)

Alternating Standing Dumbbell Bicep Curl

15kg x 5 (Drop Set)

12.5kg x 5 (Drop Set)

10kg x 5

[Dontrunwithknives]

24/02/11

Cardio (Unit P.T)

Warm Up

Run

Interval Training

Pull Up x 3

Push Up x 5

Air Squat x 10

Repeat above for 2mins

Run 400m

Pull Up x 3

Push Up x 5

Air Squat x 10

Repeat above for 2mins

Run 400m

Pull Up x 3

Push Up x 5

Air Squat x 10

Repeat above for 2mins

Run 400m

Tuck Jump x 10

Iron Cross x 10

Down Up x 3

Repeat above for 2mins

Run 400m

Tuck Jump x 5

Iron Cross x 5

Down Up x 3

Repeat above for 2mins

Run 400m

Tuck Jump x 5

Iron Cross x 5

Down Up x 3

Pull Up x 3

Push Up x 5

Air Squat x 10

Repeat above for 2mins 30secs

Run 400m

Stretch

[morattigirl]

Nice workout there dude, I love that interval training, get the heart pumping nicely :nod:

[Dontrunwithknives]

28/02/11

Cardio (Unit P.T)

Bus away from camp then 45min run back to camp.

[Dontrunwithknives]

01/03/11

Cardio (Unit P.T)

Command press-ups with short pause at bottom

12reps x 5

Sprinting gym width

6 widths x 3

Press-ups

20reps x 1

3min run to park

Move rugby goal posts

2min run to tank hill

Hill sprints

150m x 1

75m x 1

2min run to park

Sprints

Touch field length x 3

Stretch

3min run to gym

[Dontrunwithknives]

02/03/11

Cardio - Boxing

Skipping

Gym lengths

Jog x 4

Run x 1

Jog x 1

Run x 1

Jog x 1

Sprint x 1

Jog x 1

Bag work

Ab work

Extended leg raise x 10

Alternating oblique raise x 10

Leg raise x 10

Skipping

Bag work

Ab work

Extended leg raise x 10

Alternating oblique raise x 10

Leg raise x 10

Skipping

[Dontrunwithknives]

03/03/11

Cardio (Unit P.T)

Jogging on spot

Sprint on spot 10secs

Jogging on spot

Sprint on spot 20secs

Jogging on spot

Sprint on spot 30secs

Press-ups x 20

Press-up position game where you try to pull your partners arms out from under them x 5

Press-ups x 10

Run 400m

Press-ups x 15

Squat jumps x 15

Iron cross x 20

Run 400m

Press-ups x 15

Squat jumps x 15

Pull-ups x 10

Run 500m

Stretch

[Tygrrh]

ah hoi hoi, did you get your results back yet?

[Dontrunwithknives]

ah hoi hoi, did you get your results back yet?

Yup apparently there's no hernia, kind of weird how it showed up on the ultra sound but not on the MRI scan. Maybe it healed up from the rest I gave my abs?

[Dontrunwithknives]

07/03/11

Biceps and Triceps

Alternating Standing Dumbbell Bicep Curl

10kg x 10 ss

Dumbbell Skull Crusher

10kg x 10

Alternating Standing Dumbbell Bicep Curl

12.5kg x 10

15kg x 8

17.5kg x 8

20kg x 6

Dumbbell Skull Crusher

10kg x 18

12.5kg x 12

12.5kg x 8

10kg x 11

Machine Preacher Curl

50lbs x 15

60lbs x 7

50lbs x 7

Tricep Kick Back

10kg x 20

12.5kg x 15

15kg x 12

Alternating Standing Dumbbell Bicep Curl

12.5kg x 12 ss

Tricep Dip (Feet up)

BW x 24

Alternating Standing Dumbbell Bicep Curl

15kg x 8 ss

Tricep Dip (Feet up)

BW+10kg x 15

Alternating Standing Dumbbell Bicep Curl

12.5kg x 8 ds

10kg x 4 ss

Tricep Dip (Feet up)

BW x 18

Alternating Standing Dumbbell Bicep Curl

10kg x 12 ss

Tricep Dip (Feet down)

BW x 20

[Dontrunwithknives]

09/03/11

Shoulders

Alternating Standing Dumbbell Bicep Curl

7kg x 10 ss

Dumbbell Shoulder Press

7kg x 10 ss

Dumbbell Front Raise

7kg x 5 ss

Dumbbell Lateral Raise

7kg x 5

Dumbbell Shoulder Press

10kg x 16

12.5kg x 12

15kg x 10

Seated Rear Lateral Raise

7kg x 16

10kg x 12 ss

7kg x 8

10kg x 8 ss

7kg x 8

10kg x 8 ss

7kg x 6 ss

5kg x 6

Military Press

40kg x 6 (Bar felt unbalanced)

Seated (Slight angle) Dumbbell Shoulder Press

15kg x 13

17.5kg x 7

15kg x 9

Dumbbell Front Raise

7kg x 20

10kg x 12 ss

7kg x 10

10kg x 12 ss

7kg x 8

10kg x 10 ss

7kg x 8 ss

5kg x 10

Dumbbell Lateral Raise

7kg x 15

10kg x 12 ss

7kg x 8

10kg x 10 ss

7kg x 8

10kg x 10 ss

7kg x 8 ss

5kg x 8

Machine Shoulder Press

30lbs x 5 ss

45lbs x 5 ss

60lbs x 5 ds

45lbs x 5 ds

30lbs x 5

45lbs x 10

30lbs x 12

Machine Shoulder Press (Wide-grip)

30lbs x 10

Dumbbell Shoulder Press

10kg x 5 ds

7kg x 5

[Dontrunwithknives]

10/03/11

Chest and Abs

Bench Press

40kg x 20

50kg x 15

60kg x 11

60kg x 8

60kg x 8

50kg x 12

40kg x 16

Decline Sit-Ups

BW x 32

Decline Dumbbell Bench Press

15kg x 12 ss

Decline Sit-Ups

BW x 20

Decline Dumbbell Bench Press

20kg x 12 ss

Decline Sit-Ups

BW x 20

Decline Dumbbell Bench Press

25kg x 6 ss

Decline Sit-Ups

BW x 20

Dumbbell Fly

12.5kg x 12

12.5kg x 11

12.5kg x 10

Machine Fly

50lbs x 12

50lbs x 11

50lbs x 11

Bench Press

40kg x 12

Bar x 25

[Tygrrh]

ah hoi hoi, did you get your results back yet?

Yup apparently there's no hernia, kind of weird how it showed up on the ultra sound but not on the MRI scan. Maybe it healed up from the rest I gave my abs?

Interesting, can be done. It's really a testament to the body's ability to self heal if given a chance.

Workouts lookin' pretty good too

[Dontrunwithknives]

15/03/11

Biceps and Triceps

Alternating Standing Dumbbell Bicep Curl

10kg x 10 ss

Dumbbell Skull Crusher

10kg x 10

Alternating Standing Dumbbell Bicep Curl

15kg x 5 (build up)

17.5kg x 5 (build up)

20kg x 4

22.5kg x 4

25 x 2parts

Dumbbell Skull Crusher

12.5kg x 12

15kg x 8

10kg x 12

Alternating Standing X-Chest Hammer Curl

25kg x 6

30kg x 6

25kg x 6

Tricep Pushdown (Bar)

50lbs x 12

74lbs x 6

74lbs x 6

50lbs x 12

Alternating Cable Bicep Curl

6Plates x 6 (upright) ss

6Plates x 6 (90deg forward)

7Plates x 4 (upright) ss

7Plates x 2 (90deg forward)

6Plates x 5 (upright) ss

6Plates x 4 (90deg forward)

Tricep Dip Hanging

BW x 12 (lean forward)

BW x 6 (vertical facing out)

BW x 7 (vertical facing in)

Alternating Standing Dumbbell Bicep Curl

15kg x 6 ss

12.5kg x 5 ss

10kg x 4

12.5kg x 6 ss

10kg x 5 ss

8kg x 4

10kg x 7 ss

8kg x 6 ss

6kg x 5

Tricep Dip Bench

BW x 33

+10kg x 15 ss

BW x 8

[Dontrunwithknives]

23/03/11

Shoulders and Biceps

Shoulder Press

10kg x 12 ss

Alternating Standing Dumbbell Bicep Curl

10kg x 6

Seated Shoulder Press

12.5kg x 8 (build up)

15kg x 8 (build up)

17.5kg x 6 (build up)

20kg x 9

Machine Preacher Curl

50lbs x 8 (build up)

60lbs x 8 (build up)

70lbs x 6 (build up)

80lbs x 4

Dumbbell Front Raise

10kg x 12

12.5kg x 10

Had to finish the workout early

[Dontrunwithknives]

28/03/11

Unit P.T (Muscle Endurance)

Shoulder Warmup

Chin Ups

BW x 50

Chest Warmup

Press Ups

BW x 100

Leg Warmup

Squats

BW x 100

Shuttles

Gym width x 12

Gym width x 8

Gym width x 4

Stretch

[Dontrunwithknives]

29/03/11

Unit P.T (Rope climbing)

Warmup

Rope Climbing Technique

BW+Webbing x 30mins aprox

Shuttles Starting Facedown

BW+Webbing x 4Widths x 7 ss

Pressup

BW+Webbing x 21 (to failure) ss

Rope Climb

BW+Webbing x 1 ss

Chin Up

BW+Webbing x 7 (to failure) ss

Rope Climb

BW+Webbing x 1