DontRunWithKnives Journal

[Dontrunwithknives]

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

Thanks for the good advice, will keep it in mind :nod:

[Dontrunwithknives]

22/10/10

Back, Lats and Triceps

8:00am - 9:20am

Bent-Over Row - Underhand Grip

Bar x 12

60kg x 12

70kg x 12

70kg x 12

70kg x 12

60kg x 12

Seated Pulldowns - Wide-Grip Bar

7 Plates x 12

7 Plates x 10

6 Plates x 12

6 Plates x 12

6 Plates x 12

Triceps Pushdown - Rope

56lbs x 12

56lbs x 12

50lbs x 12 (2 partials)

50lbs x 12 (4 partials)

44lbs x 12

Bench Press - Close Grip

Bar x 12

40kg x 12

40kg x 12

30kg x 12

Bench Press - Reverse Grip (First time trying these)

Bar x 12

30kg x 10

Deadlift

70kg x 12

100kg x 12

100kg x 12

100kg x 8

70kg x 12

Barbell Kickbacks

Bar x 12 (Couldn't get in the right position to get a good range of motion)

How's that Luigi? :grin:

[Dontrunwithknives]

23/10/10

Shoulders, Traps and Forearms

Barbell Military Press

Bar x 12

30kg x 12

40kg x 8

30kg x 12

30kg x 8

Dumbbell Front Raise

8kg x 8

8kg x 8

8kg x 8

Dumbbell Rear Delt Raise

8kg x 8

8kg x 8

8kg x 8

Dumbbell Lateral Raise

8kg x 8

8kg x 8

8kg x 8

Dumbbell Shoulder Shrugs

30kg x 12

50kg x 12

50kg x 12

50kg x 12

50kg x 12

50kg x 12

50kg x 12

45kg x 12

45kg x 12

45kg x 12

[Dontrunwithknives]

25/10/10

Cardio

Shuttles

Boxing - Bag Work

Sit-ups

Forgot how much of a sweat you work up during boxing

[Dontrunwithknives]

27/10/10

Cardio

Skipping

Boxing

Weighted vest skipping

Weighted vest boxing

Weighted vest run down along Oriental Parade in Wellington

[Dontrunwithknives]

29/10/10

Cardio

Skipping

Boxing

Weighted vest skipping

Weighted vest boxing

Weighted vest run down along Oriental Parade in Wellington

[Dontrunwithknives]

31/10/10

Cardio

Skipping

Boxing - Bag Work

[Luigi]

22/10/10

Back, Lats and Triceps

8:00am - 9:20am

Bent-Over Row - Underhand Grip

Bar x 12

60kg x 12

70kg x 12

70kg x 12

70kg x 12

60kg x 12

Seated Pulldowns - Wide-Grip Bar

7 Plates x 12

7 Plates x 10

6 Plates x 12

6 Plates x 12

6 Plates x 12

Triceps Pushdown - Rope

56lbs x 12

56lbs x 12

50lbs x 12 (2 partials)

50lbs x 12 (4 partials)

44lbs x 12

Bench Press - Close Grip

Bar x 12

40kg x 12

40kg x 12

30kg x 12

Bench Press - Reverse Grip (First time trying these)

Bar x 12

30kg x 10

Deadlift

70kg x 12

100kg x 12

100kg x 12

100kg x 8

70kg x 12

Barbell Kickbacks

Bar x 12 (Couldn't get in the right position to get a good range of motion)

How's that Luigi? :grin:

looking better, just make sure your reaching as close to failure as you can on the last rep otherwise raise the weight.aim to hit failure on 10th rep that way if you get an extra 2 =12 or dont quite get there = 8 so staying in 8-12 rep range

also on the compounds (deads,cg bench) keep the reps a bit lower so you can go heavier 5-8

[Dontrunwithknives]

2/11/10

Cardio

Pack March

[Dontrunwithknives]

3/11/10

Chest and Biceps

8:08am - 9:05am

Bench Press - Medium Grip

Bar x 20

40kg x 12

60kg x 12

70kg x 5

60kg x 8

60kg x 5

Alternating Standing Dumbbell Bicep Curls

15kg x 6

22.5kg x 4

20kg x 6

20kg x 4

Dumbbell Bench Press

30kg x 11

30kg x 7

30kg x 5

Preacher Curls (Ez-bar)

30kg x 12

30kg x 6 (forearm pain)

Standing Cable Crossovers

7 Plates x 12

8 Plates x 7

9 Plates x 3

8 Plates x 6

Alternating Standing Biceps Cable Curl (x2 1H handles)

7 Plates x 5

6 Plates x 6

6 Plates x 6

[Dontrunwithknives]

6/11/10

Back, Lats and Triceps

4:00pm - 5:20pm

Bent-Over Row - Underhand Grip

Bar x 20

50kg x 12

70kg x 12

90kg x 8 (2 partials)

90kg x 6

70kg x 12

Seated Row - Semi Close-Grip Parallel Handle

10 Plates x 12

12 Plates x 10

12 Plates x 8

Triceps Pushdown - Rope

56lbs x 12

Triceps Pushdown - Straight Bar

68lbs x 12

74lbs x 6

74lbs x 7

Bench Press - Close Grip

Bar x 15

40kg x 12

40kg x 12

Deadlift

70kg x 12

100kg x 6 (build up)

120kg x 4 (build up)

130kg x 1 (build up)

140kg x 1

150kg x 1

160kg x 0 (off the floor aprox. 50cm)

155kg x 0

[Dontrunwithknives]

8/11/10

Cardio

RFL

2.4km Run - 10mins 6secs

Press-ups - 38 (was going too low so my numbers dropped)

Sit-ups - 130 (max allowed)

So pretty happy about shaving 2mins off my last run \:D/

And that's a pass

[Dontrunwithknives]

9/11/10

Chest and Biceps

Bench Press - Medium Grip

Bar x 20

40kg x 12

60kg x 6 (Build up)

70kg x 4 (Build up)

80kg x 4 (2 assisted)

60kg x 9

Dumbbell Bench Press

30kg x 6

30kg x 6

Alternating Standing Dumbbell Bicep Curls

15kg x 6

22.5kg x 4

25kg x 1 (drop set with below)

20kg x 3

20kg x 3

Standing Biceps Cable Curl - Straight Bar

38lbs x 12

50lbs x 12

56lbs x 6

62lbs x 6

68lbs x 3 (drop set with below)

62lbs x 2

50lbs x 8

Standing Cable Crossovers

7 Plates x 14

9 Plates x 2

8 Plates x 5

7 Plates x 9

Alternating Standing Biceps Cable Curl (x2 1H handles)

5 Plates x 6

7 Plates x 5

6 Plates x 3

[Dontrunwithknives]

10/11/10

Legs

Leg Press

100kg x 12

200kg x 10 (Build up)

250kg x 8 (Build up)

300kg x 6 (Build up)

350kg x 3

300kg x 6

250kg x 10

Standing Calf Raises

11 Plates x 10

11 Plates x 8

11 Plates x 7

Leg Extension

12 Plates x 12

15 Plates x 12

15 Plates x 10

Leg Curl

10 Plates x 12

12 Plates x 4 (Drop set with below)

10 Plates x 3

10 Plates x 5

[Dontrunwithknives]

11/11/10

Cardio

Boxing and Skipping

[Dontrunwithknives]

13/11/10

Cardio

Boxing and Skipping

[Dontrunwithknives]

14/11/10

Cardio

Boxing and Skipping

[Dontrunwithknives]

15/11/10

Cardio

Pack March: 1 hour 40mins

[Dontrunwithknives]

16/11/10

Cardio

Pack March: 1hour

[Grover]

you too busy working out to update?

running approx a week behind

good stuff keep it up

[Dontrunwithknives]

you too busy working out to update?

running approx a week behind

good stuff keep it up

Haha just got a bit behind and didn't bother posting it all up until now :pfft:

Just feeling a little bit off track as I have had to drop the weights in favor of cardio (because my fitness was screwed) to prepare for something army related that I had coming up in a week. But now I have to have surgery for a hernia so I won't be doing it. And I will have to lay off the weights for a while after the op too

[Dontrunwithknives]

17/11/10

Weights

General abdominal exercises.

Explosive Bench Press

Assorted punches with cable (3 Plates)

[Dontrunwithknives]

18/11/10

Weights

Assorted punches with cable (3 Plates)

[Dontrunwithknives]

20/11/10

Chest and Biceps

Bench, Bicep curls etc.

Taking it easy until I have my op

[Dontrunwithknives]

Still been doing a few workouts. Mostly Chest, Biceps, Triceps and Shoulders. Using slightly lighter weights and being careful not to put strain on my stomach area. I have an appointment with a specialist on Tuesday so hopefully I can get this sorted ASAP and get back into it %100 :nod: