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KiwiBuilder
10-13-2004, 10:32 PM
Yep, the sigle most unimaginative title possible for a workout journal...

My training buddy and I have been working out together for about 3 months, trying this and that, including a month's worth of doing partials and statics ala Pete Cisco. We decided it wasn't working for us, so have returned to full range, but still do the odd partial, and almost always static when we simply can't lift/push any more. The main thing is that we push each other well beyond the pain barrier, to fatigue (and maybe beyond?).

What we have been doing is very similar to the WBB Workout I, so I think we will probably adopt that, so at least we have that in common with other WBB'ers.

KiwiBuilder
10-28-2004, 04:08 PM
First entry in my workout journal.

Shoulders:
Standing Military Press 3 x 8 x 40Kg.
Seated Dumbell Raises 3 x 8 x 20Kg.
Side Raises 3 x 8 x 15Kg supersetted with
Front Raises 3 x 8 x 10Kg

Arms:
Lying Triceps Extension w/Easy Curl 3 x 8 x 30Kg
Tricep Dips supersetted with Pushdowns 3 x 8 x 6 plates.
Barbell Curls heavy 3 x 6 x 40Kg supersetted with
Barbell curls light (Ezy Curl) 3 x 15 x 27.5Kg

Normally I would also have done a set of drop setted Hammers, going from 20Kg to 15Kg, to 10Kg then to 5Kg, repping out as many as I can. However I ran out of time last night...

Question: Do we note down what we planned to achieve or what we actually did achieve? I ask because I didn't complete my heavy curls...

KiwiBuilder
11-01-2004, 03:21 PM
1st November

Added some Glucose (Dextrose) to my shake as per a suggestion here in the forums. Felt particularly strong today and my workout showed it (in the inclines at least).

All in Kgs.
Incline Bench 12 x 32.5, 6 x 37.5, 12 x 32.5 (previous best 8 x 32.5).
Flat Bench 6 x 90, 8 x 80, 8 x 70.
Flyes 12 x 32.5, 8 x 30, 8 x 27.5.

Lat Pulldown 20 x 6 plates, 10 x 7 plates, 10 x 8 plates, 10 x 9 plates.

txterry
11-01-2004, 10:40 PM
Good work on the flyes.
You combining chest n back workout ?

KiwiBuilder
11-02-2004, 03:30 AM
Cheers Terry, those Flyes hurt!

That's a big yes on the chest and back. Normally we would also do some shrugs, but I ran out of time...

JustinF
11-02-2004, 03:40 AM
Question: Do we note down what we planned to achieve or what we actually did achieve? I ask because I didn't complete my heavy curls...

It's your journal, you can include anything you'd like. I personally include everything in mine, from diet to weights lifted. If I miss an excercise or something I note that as well, just for reference purposes.

Good luck with your goals.

ryuage
11-02-2004, 08:08 AM
good luck with your goals, if you say you only been working out 3 months no need to fall i nto the trap in trying this and that, start with the basics... just lift heavy/eat/sleep ... we tend to complicate things more then it has to be.

KiwiBuilder
11-02-2004, 01:48 PM
...if you say you only been working out 3 months no need to fall i nto the trap in trying this and that, start with the basics... just lift heavy/eat/sleep ... we tend to complicate things more then it has to be.

Thanks Ryage - I have to admit that I have been working out since February, however:
DISCLAIMER - I have only been working out properly for the last three months (actually 4 now that I think about it!). Prior to that I wasn't pushing enough weight, wasn't eating properly (Atkins) and certainly wasn't getting enough protein. I've gotten back to basics, vastly modified my diet and now am seeing some better results. I'm actually trying to cut, currently, so maybe I'm limiting my gains, but given that I annihilated my previous Incline Bench efforts, I must be doing OK.

KiwiBuilder
11-02-2004, 02:02 PM
2nd November

40 mins on the bike, trying out some HIIT. That rocks, but it's also very tiring. I was sweating my tits off.
Later in the night I put in two hours behind behind the drum kit at a jam, which also gave me a great workout, again sweating my tits off!

Ğragons
11-02-2004, 02:46 PM
gl wiuth the bf drop :D

KiwiBuilder
11-02-2004, 02:51 PM
gl wiuth the bf drop :D
Thanx man. That 20% is only a guesstimate and could well be higher (Hope Not!). One of my fellow gym goers threatened to check me out properly with some calipers, but I haven't seen him in a while, so am still waiting.

KiwiBuilder
11-04-2004, 01:35 PM
Thursday November 4th

Kg x reps.
Military Press : 40 x 8, 40 x 4, 40 x 4 supersetted with
Seated D/B Press : 20 x 18, 20 x 11, 20 x 8

Side Raises : 10 x 15, 15 x 10, 15 x 5 supersetted with
Front Raises : 10 x 10, 10 x 5, 10 x 2.5

Tricep Pushdowns : 8 plates x 8, 9 plates x 8, 8 plates x 8 supersetted with
Tricep Dips : 20, 12, 12

Barbell Curls : 40 x 8, 40 x 4, 30 x 10 supersetted with
Ezy Bar Curls : 27.5 x 15, 27.5 x 15, 27.5 x 10
Preacher Curls Ezy Curl : 27.5 x 10, 27.5 x 10, 27.5 x 10
Shrugs : 10 plates x 12, 11 plates x 10, 12 plates x 8, 15 plates x 6

Weight : 98.8 Kg

KiwiBuilder
11-05-2004, 07:49 PM
Friday November 6

40 minutes bike HIIT.

Weight : 98.5 Kg

KiwiBuilder
11-08-2004, 01:45 PM
Monday November 8th

Reps x Kgs.
Incline Bench : 4 x 40, 10 x 37.5, 11 x 35.
Flat Bench : 8 x 70, 8 x 65, 8 x 60 supersetted with
Lat Pulldowns : 8 x 10 plates, 8 x 10 plates, 8 x 10 plates.
Flyes : 4 x 32.5, 4 x 30, 10 x 20, 10 x 20.

Seated Row : 10 x 12 plates, 8 x 12 plates, 8 x 12 plates.

KiwiBuilder
11-11-2004, 01:24 PM
Thursday November 12

Reps x Kg.
Military Press : 11 x 40, 8 x 40, 8 x 40 supersetted with
Seated D/B Press : 12 x 20, 8 x 20, 8 x 20
Side Raises : 10 x 15, 10 x 15, 10 x 15 supersetted with
Front Raises : 10 x 10, 10 x 10, 10 x 10

Tricep Dips : 20, 12, 12
Lying Triceps Extensions : 8 x 22.5, 8 x 22.5, 8 x 22.5

Ezy Bar Preacher Curls : 12 x 22.5, 12 x 22.5, 8 x 22.5
Conc Curls : 8 x 15, 8 x 15, 8 x 15

Weight : 99.5Kg

A really good shoulders and biceps workout, my tris were a little weak last night. My weight is fluctuating, mainly because of my lack of will power over the weekends.

savdout209
11-11-2004, 01:51 PM
My weight is fluctuating, mainly because of my lack of will power over the weekends.
tuttut

KiwiBuilder
11-11-2004, 01:58 PM
:redface:

txterry
11-11-2004, 02:08 PM
Nice workouts Steve.
I found I started losing weight and bodyfat when I kept my diet consistent. Now I dont crave the sweets or beer as much. Once I get to my goal I'll relax a bit.
Find the best balance for yourself .. if you got too strict you may decide to give up altogether; But always keep pushing yourself !

KiwiBuilder
11-11-2004, 02:17 PM
Thanks TxTerry. Yep, consistency is the key. I do try to keep my diet the same over the weekend, I just need to be mentally tougher when friends come around with a box of beer when I'm all tired and sweaty after cleaning out the basement... I am find that my pants are slowly getting a little looser even though my weight is staying fairly static. That can only mean good things!

My workouts aren't a problem. I know that the only person that can push me, is me, so I always try and better what I THINK can do. Having said that it's great working out with a buddy, who can help me push through my own barriers.

KiwiBuilder
11-11-2004, 07:59 PM
Friday November 12

50 mins on bike HIIT.

Shrugs : 20 x 20Kg, 20 x 20Kg, 20 x 20Kg (each hand).

Alke
11-11-2004, 08:05 PM
ack...more Kg's

good luck with your goals man, the road to largeness is all about the food bro!

KiwiBuilder
11-11-2004, 08:08 PM
Alke : thanks man. BTW, you guys will eventually join the rest of the metric world...

KiwiBuilder
11-11-2004, 08:10 PM
Hey Alke, that's quite an impressive progress pic you've posted there!

Alke
11-11-2004, 08:21 PM
thanks bro....I am the moose LOL


seems the real world is doing a good job of distracting me from my lifting right now...itll pass, outside stress has a way of coming and going....

Alke
11-11-2004, 08:23 PM
where you located, england, wales....?

KiwiBuilder
11-12-2004, 01:57 PM
New Zealand...-> KiwiBuilder ;-)

KiwiBuilder
11-15-2004, 04:55 PM
Monday November 15

Reps x Kgs
Flat Bench : 6 x 90, 6 x 85, 60 x 80 supersetted with
Push ups : 20, 12, 8
Incline Flyes : 8 x 20, 8 x 20 8 x 20
Incline Bench : 8 x 20, 8 x 20, 8 x 20
Dips : 14, 10, 8

Quite a disappointing chest workout. I just couldn't push anything heavier...

Lat Pulldowns : 10 x 10 plates, 8 x 10 plates, 8 x 10 plates, 8 x 9 plates.

A decent lats effort. Then we got talking with a trainer that was at our gym and suggested some different excercises, which were great, and will be incorporated into our routine next week too. From memory:

These 3 all supersetted in a circuit:
Lying Side Raises : 8 x 5, 8 x 5, 8 x 5
Bent Over Barbell Row : 8 x 15, 8 x 15, 8 x 15
Upright Row : 8 x 30, 8 x 30, 8 x 30.

Weight : 99.5 Kg (Pants are looser, weight static. Muscle gain?)

JustinF
11-16-2004, 02:48 AM
Weight[/B] : 99.5 Kg (Pants are looser, weight static. Muscle gain?)

Most likely yes. Nice work man.

txterry
11-16-2004, 01:16 PM
Rows are good back builders. Nice effort dude!

KiwiBuilder
11-17-2004, 02:44 AM
TxTerry : Thanks bro, I love rows!

Wednesday November 17

First proper leg night in a while...
Started with Deadlifts which we hadn't done before so we started light (along with the squats and lunges).

Reps x Kilos
Deadlifts : 10 x 50, 10 x 50, 10 x 50. Not sure where I was supposed to feel it, but had some burn in my lower back.
Squats : 10 x 50, 10 x 50, 10 x 50 supersetted with
Leg Extenstions : 10 x 175, 10 x 175, 10 x 175. 175 is the most that our machine goes to. May have to work legs individually.
Lunges : 8 x 15, 8 x 15 supersetted with
Lying Squats : 10 x 175, 10 x 175, 10 x 175.
Seated Calf Raises : 15 x 175, 15 x 175, 15 x 175.
Lying Calf Raises : 10 x 175, 10 x 175, 10 x 175.

All in all a decent first off effort. Some of the weights were far too light, but better that than injuring ourselves first time out!

Weight : 99.8 Kg. Pants still the same. Hopefully more muscle gains.

KiwiBuilder
11-18-2004, 02:31 AM
Thursday November 18

Seeing as it was arm night we thought we'd try out the 'Add 1/2 inch to your arms in a month routine'. Obviously tonight was a trial night to determine weights, etc.

First circuit (Reps x Kg):
Preacher Curls :10 x 37.5, 8 x 37.5, 8 x 27.5
Cable Curls : 15 x 5 plates, 15 x 5 plates, 8 x 5 plates.
Curl Grip chins : 5,4,3
Negative Preacher Curls : 3 sets with 37.5 Kg.

Second Circuit
Close Grip Bench : 19 x 50 Kg, 15 x 50, 9 x 50, 4 x 50.
Cable Push Downs : 15 x 5 plates, 8 x 5 plates, 8 x 5 plates, 8 x 5 plates.
Dips : 20, 12, 8, 5.

Also squeezed in two sets of 20 light shrugs with 20 Kg D/B each hand.

Weight : 99.8 Kg.

JustinF
11-18-2004, 03:14 AM
:clap:

Another curl jockey in the making. I'm so proud. :D

KiwiBuilder
11-18-2004, 01:08 PM
Thanks man! If it means I get arms as big as yours then it's all good!

By the way, I have the attributes necessary to enlist with the WBBB... Do I get a card? :thumbup:

KiwiBuilder
11-19-2004, 01:59 AM
Friday November 19

40 Mins bike, slowly tonight as I didn't want to stress my already sore legs and butt any more than they were...

Weight : 99.2 Kg.

JustinF
11-19-2004, 03:32 AM
Thanks man! If it means I get arms as big as yours then it's all good!

By the way, I have the attributes necessary to enlist with the WBBB... Do I get a card? :thumbup:

I just stamped your papers. the card is in the mail.

KiwiBuilder
11-19-2004, 01:31 PM
Marvellous! :cool:

KiwiBuilder
11-22-2004, 01:18 PM
Monday November 22

Chest and Back Day
Reps x Kgs.

Incline Bench (D/B) : 12 x 40, 6 x 40, 6 x 35.
Flat Bench : 8 x 70, 6 x 70, 8 x 70 supersetted with
Lat Pulldown : 15 x 10 plates, 15 x 10 plates, 8 x 10 plates.
Flat D/B Flyes : 8 x 32.5, 7 x 32.5, 7 x 32.5 supersetted with
Bent Over Barbell Row : 15 x 40, 25 x 40, 15 x 40.
Upright Row : 10 x 40, 9 x 40, 9 x 40 supersetted with
Lying Side Raises : 10 x 5.5, 10 x 5.5, 10 x 5.5.

Shrugs (D/B) : 8 x 20, 8 x 32.5, 8 x 20.

Weight : 99.1 Kg.

An excellent effort on the incline bench I thought, considering how tired I was all day and how little I expected to be able to do. A big pat my back.

KiwiBuilder
11-23-2004, 06:25 PM
Wednesday November 24

Leg Day
Reps x Kg
Squats : 10 x 90, 10 x 90, 10 x 90
Deadlifts : 10 x 50, 10 x 70, 10 x 80
Leg Extenstions : 15 x 175, 25 x 175, 20 x 175 supersetted with
Lunges : 10 x 30, 10 x 30
Seated Calf Raises : 20 x 175, 20 x 175, 20 x 175.

Leg day is always such a draining workout... Today I was completely owned by my workout partner who deadlifted a crazy 130 Kg for 4 reps...

Weight : 99.5 Kg. Something crazy going on here. Worked out during the day today, rather than afterwards, so that may have an effect.

TheSicilian
11-23-2004, 10:35 PM
Wednesday November 24

Leg Day
Reps x Kg
Squats : 10 x 90, 10 x 90, 10 x 90
Deadlifts : 10 x 50, 10 x 70, 10 x 80
Leg Extenstions : 15 x 175, 25 x 175, 20 x 175 supersetted with
Lunges : 10 x 30, 10 x 30
Seated Calf Raises : 20 x 175, 20 x 175, 20 x 175.

Leg day is always such a draining workout... Today I was completely owned by my workout partner who deadlifted a crazy 130 Kg for 4 reps...

Weight : 99.5 Kg. Something crazy going on here. Worked out during the day today, rather than afterwards, so that may have an effect.


Keep at it man your going well...

Many Mauri's there?

KiwiBuilder
11-24-2004, 02:10 AM
Thanks man! Are there many Maori here? Plenty... In fact my workout partner happens to be a Maori. But I don't hold it against him :)

TheSicilian
11-24-2004, 02:49 AM
Thanks man! Are there many Maori here? Plenty... In fact my workout partner happens to be a Maori. But I don't hold it against him :)

Hah, big boyz them ones lol.

KiwiBuilder
11-24-2004, 05:10 PM
Yep, can be. But to be fair they can also be quite small, like any other race.

KiwiBuilder
11-25-2004, 02:47 PM
Thusday November 25

Bi/Tri/Shoulder Day

Circuit 1 - Reps x Kg

Preacher Curls : 8 x 37.5, 8 x 32.5
Cable Curls : 8 x 5 plates, 8 x 5 plates.
Curl Grip Chins : 12,6

Negative Set

Preacher Curls : 8 x 42.5, 8 x 42.5
Cable Curls : 8 x 7 plates, 8 x 7 plates.

Circuit 2

Close Grip Bench : 8 x 55, 6 x 55, 4 x 55
Cable Pushdown : 25 x 5 plates, 15 x 5 plates, 10 x 5 plates.
Bench Dips : 20,20,20

Shoulders:
Front Raises : 10 x 15, 10 x 12.5, 10 x 10, 10 x 7.5.
Side Raises : 10 x 10, 10 x 7.5, 10 x 5, 10 x 5.

Weight : 98.5 Kg.

KiwiBuilder
11-29-2004, 02:35 PM
Monday November 29

Chest and Back Day.

Reps x Kgs.

Incline Bench (D/B) : 8 x 42.5, 5 x 42.5, 12 x 32.5.
Circuit:
Flat Bench : 8 x 70, 8 x 50, 6 x 50
Incline Flyes : 10 x 20, 8 x 20, 6 x 20.
Flat Flyes : 15 x 32.5, 8 x 22.5, 6 x 22.5.

Lat Pulldowns : 12 x 11 plates, 12 x 11 plates, 12 x 11 plates supersetted with
Bent Over Row : 15 x 45, 15 x 45, 15 x 45.
Lying Side Raises : 10 x 7.5, 10 x 7.5, 10 x 7.5 supersetted with
Upright Row : 8 x 45, 8 x 45, 8 x 45.

Shrugs (D/B) : 20 x 20.
Shrugs (B/B) : 20 x 45.

Weight : 100.5 Kg. Had my daughter's 3rd birthday on the weekend. Ate too much, drank too much. No one's fault but my own.

KiwiBuilder
11-29-2004, 07:37 PM
Tuesday November 30

Cardio - Bike 1 hour.

I managed to do a whole hour, including 20 mins of HIIT. Total distance 21.9 kilometers.

Weight : 99.5 Kg.

KiwiBuilder
12-01-2004, 01:02 PM
Wednesday December 1

Leg Day

Reps x Kg.

Squats : 10 x 90, 10 x 90, 10 x 90.
Deadlifts : 10 x 90, 8 x 90, 8 x 90 - up from 70Kg last week.
Lunges : 10 x 40, 10 x 40 - up from 30Kg last week.
Leg Raises : 6 x 12,11,10,9,8,7,6 plates.
Leg Extentions : 25 x 175, 15 x 175, 15 x 175
Calf Raises : 20 x 175, 20 x 175, 20 x 175.
Reverse Leg Curls : 10 x 6 plates, 10 x 5 plates, 8 x 5 plates.

Weight : 100.5 Kg.

KiwiBuilder
12-02-2004, 01:08 PM
Thursday December 3

Bis/Tris/Shoulders

Reps x Kg.

First Circuit:
Curl Grip Pullups : 12 + 6, 12, 8,4
Preacher Curls : 8 x 32.5, 8 x 32.5, 8 x 32.5, 8 x 32.5
Cable Curls : 15 x 4 plates, 10 x 4 plates, 8 x 4 plates, 8 x 4 plates.
Thomas had set the machine down a plate, so we did an extra set of all excercises.

Second Circuit (Negatives) : 8 x 42.5, 8 x 42.5
Again, an extra set.

Third Circuit:
Close Grip Bench : 14 x 55, 12 x 55, 11 x 55, 10 x 55
Cable Pushdown : 14 x 6 plates, 12 x 6 plates, 10 x 6 plates, 10 x 6 plates.
Bench Dips : 16,12,12,22

Shoulders:
Military Press : 15 x 40, 15 x 40, 15 x 40 supersetted with
D/B Shoulder Press : 8 x 15, 8 x 15, 8 x 15
Front Raises (D/B) : 10 x 10, 10 x 10, 10 x 10 supersetted with
Side Raises (D/B) : 10 x 15, 10 x 15, 10 x 15.

Weight : 99.6 Kg

KiwiBuilder
12-06-2004, 01:04 PM
Monday December 6

Chest and Back

Reps x Kg.

Incline Bench (D/B) : 8 x 42.5, 5 x 82.5, 8 x 37.5, 6 x 37.5 - focussed on form and speed.
Flat Bench : 10 x 70, 8x 70, 4 x 70 supersetted with
Flat D/B Flyes : 12 x 20, 8 x 20, 8 x 20.

Lat Pulldown : 12 x 11 plates, 12 x 11 plates, 12 x 11 plates supersetted with
D/B Shrugs : 15 x 47.5, 15 x 47.5, 15 x 47.5

KiwiBuilder
12-07-2004, 01:04 PM
Tuesday December 7

Cardio Day

50 mins rowing, followed later in the day with
45 mins bike.

KiwiBuilder
12-08-2004, 02:34 PM
Wednesday December 8

Leg Day

Reps x Kg.

Squats : 3 x 110 (not full range), 8 x 90, 8 x 90, 10 x 70 (right down as far as I could go, followed by a strong push up. Had to stop at 10 as I felt like I was going to faint!)
Deadlift : 8 x 110, 8 x 110, 7 x 90. Up from 90 last week.
Lying Leg Extensions : 30 x 175, 55 x 175, 100 x 175. My workout partner and I got into a competition to see who could press out the most of and it got a bit out of hand!
Seated Calf Raises : 25 x 175, 25 x 175, 25 x 175.

KiwiBuilder
12-10-2004, 01:59 AM
Thursday December 9

Shoulders/Bis/Tris Day

Reps x Kg.

Seated Military Press : 8 x 60, 6 x 60, 4 x 60
Seated D/B Press : 10 x 20, 8 x 20, 8 x 20 supersetted with
Upright B/B Row : 12 x 50, 10 x 50, 8 x 50.

Circuit 1

Curl Grip Chins : 8, 8, 4
Preacher Curls : 8 x 37.5, 8 x 37.5, 8 x 37.5
Cable Curls : 8 x 5 plates, 8 x 5 plates, 8 x 5 plates.

Negative Preacher Curls : 8 x 42.5, 8 x 42.5, 8 x 42.5

Circuit 2
Close Grip Bench : 10 x 60, 8 x 60, 6 x 60
Cable Push Down : 10 x 6 plates, 10 x 6 plates, 8 x 6 plates.



An absolutely marvellous workout. I was fully able to blast my biceps on the cable curls before finishing them off with the negatives (before my forearms started complaining, which is what usually happens).

KiwiBuilder
12-13-2004, 02:01 PM
Monday December 13

Chest and Back

Reps x Kg

Flat Bench : 2 x 100, 2 x 100, 4 x 90, 6 x 80, 8 x 70 (New PR from 90).
Incline Bench : 8 x 27.5, 8 x 27.5, 7 x 27.5 supersetted with
Lat Pulldown : 12 x 11 plates, 10 x 11 plates, 10 x 11 plates.
Flat Bench Flyes : 8 x 27.5, 8 x 27.5, 8 x 27.5 supersetted with
Upright Rows : 10 x 40, 10 x 40, 10 x 40.
Lying Side Raises : 8 x 10, 8 x 10, 8 x 10 supersetted with
Bent Over Row : 15 x 40, 10 x 50, 10 x 50.

Having spent a few weeks pushing 90 Kg on the bench, I figured it was time to whack some more weight on the bar. Now it's time to work on a full set.

All in all a great workout, I'm really feeling it today, a day early in fact. Both my workout partner and I have noticed a V developing at the top of our chest where chest meets neck.

KiwiBuilder
12-15-2004, 02:47 PM
Wednesday December 15

Leg Day

Reps x Kg

Squats : 8 x 90, 4 x 90, 4 x 90.
Deadlifts : 8 x 110, 8 x 110, 8 x 110.
Seated Leg Extensions : 25 x 175, 20 x 175, 20 x 175 supersetted with
Seated Calf Raises : 20 x 175, 18 x 175, 12 x 175.
Leg Extensions : 8 x 10 pl, 6 x 10 pl, 6 x 10 pl.
Reverse Leg Curls : 8 x 6 pl, 8 x 6 pl, 8 x 6 pl.

Notes :
Squats : Focussed on going right down as far as I could then driving the bar up again. This is far more taxing than what I had been doing, hence the drop in reps.
Deads : Initially I doubted that I was going to make one set, never mind three. However, I stuck with it and it was only the last rep of the last set that was questionable - a little shaky and I'm not sure I did a full ROM or locked out at the top.
Leg Exts : My legs were toast at this point but figured I might as well finish them off with some slooooow, strict exts with a lowish weight.

Weight : ???? The scales have been broken for almost a week now, so not sure.

KiwiBuilder
12-16-2004, 01:26 PM
Thursday December 16

Bis/Tris/Shoulders

Reps x Kgs

Seated Military Press : 8 x 50, 4 x 50, 5 x 50 supersetted with
Seated D/B Press : 15 x 20, 10 x 20, 8 x 20.

Circuit :
Curl Grip Chins : 8, 6, 4
Preacher Curls : 8 x 37.5, 8 x 37.5, 8 x 37.5
Cable Curls : 8+6 x 5 pl, 8 x 5 pl, 8 x 5 pl.

Negative Cable Curls : 4 x 7 pl, 4 x 7 pl, 6 x 7 pl.

Close Grip Bench : 9 x 60, 7 x 60, 6 x 60 supersetted with
Cable Push Downs : 12 x 6 pl, 8 x 6 pl, 7 x 6 pl.

Side Raises : 10 x 20, 10 x 15, 10 x 10, 10 x 7.5
Front Raises : 10 x 15, 10 x 10, 10 x 7.5, 10 x 5.

Notes :
Military Press : Without a spotter I decided to lower the weight to ensure I could at least push some out!
Circuit : Without a spotter I couldn't do the negative preacher curls.

KiwiBuilder
12-20-2004, 03:14 PM
Monday December 13th

Chest and Back

Reps x Kg

Flat Bench : 2 x 100, 1 x 100, 2 x 90, 4 x 70

Circuit
Incline Bench : 4 x 37.5, 5 x 35, 9 x 32.5.
Lat Pulldown : 10 x 12 pl, 10 x 12 pl, 10 x 12 pl.
Flat Flyes : 8 x 20, 8 x 20, 8 x 20
Horizontal Row (Machine) : 10 x 10 pl, 10 x 10 pl, 10 x 10 pl.

Upright Rows : 10 x 45, 10 x 45, 10 x 45
Lying Side Raises : 10 x 7.5, 10 x 7.5, 10 x 7.6
Bent Over Rows : 15 x 55, 15 x 55, 15 x 55.

Shrugs : 15 x 12 pl, 15 x 12 pl, 8 x 19 pl, 17 x 19 pl, 12 x 19 pl.

Notes:

Flat Bench : I seem to be limiting myself mentally on the bench. My mind knows that my 100 Kg limit is 2 reps, so will not let me press 3. I need to work through this...
Horizontal Row : We included this for the first time tonight. This really lets us target our back, holding and squeezing before letting the weight pull back down.
Shrugs : We tried shrugs on the same machine that we use for the cable curls, which is much smoother than the other machine we were using. I found that removing my gloves and switching to the fixed handle allowed me to complete more reps.

KiwiBuilder
12-22-2004, 01:55 PM
Tuesday December 21

Cardio - 1 hour bike.

KiwiBuilder
12-22-2004, 02:01 PM
Wednesday December 22

Leg Day

Reps x Kg.

Squats : 8 x 80, 8 x 80, 8 x 80
Dead Lift : 8 x 110, 8 x 110, 8 x 110.
Seated Leg Extensions : 25 x 175, 20 x 175, 20 x 175 supersetted with
Seated Calf Raises : 20 x 175, 18 x 175, 12 x 175.
Leg Extensions : 8 x 10 pl, 8 x 10 pl, 8 x 10 pl.
Reverse Leg Curls : 8 x 6 pl, 8 x 6 pl.

Notes :
Squats : Kept the weight at 80Kg this week and focused on achieving 3 sets of 8 full squats. Not as hard as last week, which is an improvement.
Deads : Managed to pull 3 full sets of 110 kg, so will go up in weight next week.

KiwiBuilder
12-23-2004, 01:18 PM
Thursday December 23

Bis/Tris/Shoulders

Reps x Kg

::Shoulders::
Seated Military Press : 10 x 60, 8 x 70, 8 x 50
Arnold Press : 6 x 20, 6 x 20, giant set with 20s, 15s, 10s 5s.

::Bis (Circuit)::
Curl Grip Chins : 8, 8, 4
Preacher Curls : 8 x 42.5, 8 x 42.5, 8 x 42.5
Cable Curls : 8 x 5 plates, 8 x 5 plates, 8 x 5 plates.

Negative Preacher Curls : 8 x 57.5, 8 x 57.5, 8 x 57.5

::Tris (Circuit)::
Close Grip Bench : 9 x 70, 8 x 60, 10 x 60
Cable Push Down : 10 x 6 plates, 10 x 6 plates, 8 x 6 plates.

Notes :
Military Press : After the 60 seemed too lightI tried the 70 and was surprised that I could push it OK. Then I dropped down to 50 and did some partial range from chest to top of head - they really hurt!
Bis : Bumped up the weight on the Preacher Curl which was great. The weight on the negative was too much though, so will need to come down next week.

All in all an excellent work out, finishing off a great week.

KiwiBuilder
12-29-2004, 01:41 PM
Monday December 27

Chest and Back

Reps x Kgs.

Flat Bench : 9 x 80, 6 x 80, 5 x 80
Incline Bench : 8 x 37.5, 8 x 32.5, 8 x 32.5
Flat Bench Flyes : 10 x 20, 10 x 20, 10 x 20.

Lat Pulldown : 10 x 12 pl, 10 x 12 pl, 10 x 12 pl.
Bent Over Row : 8 x 70, 8 x 70, 8 x 70.
Upright Row : 8 x 40, 8 x 40, 8 x 40.
Horizontal Row : 8 x 10 pl, 8 x 10 pl, 8 x 10 pl.

Notes :

No spotter today, so I cut my bench press down to 80 kg and repped it out, which I think actually gives me a better work out than just doing a couple of reps with a heavier weight.

KiwiBuilder
12-29-2004, 01:45 PM
Wednesday December 29

Legs

Reps x Kg.

Squats : 8 x 90, 8 x 90, 8 x 80.
Deadlift : 8 x 115, 8 x 115, 8 x 115 (Up from 110 last week).
Seated Leg Extensions : 25 x 175, 20 x 175, 20 x 175 supersetted with
Seated Calf Raises : 20 x 175, 18 x 175, 12 x 175.
Leg Extensions : 8 x 10 pl, 8 x 10 pl, 8 x 10 pl.

Notes :
Now concentrating on getting as low as I can with the squats, which is great.

-TIM-
12-29-2004, 02:04 PM
Alke : thanks man. BTW, you guys will eventually join the rest of the metric world...
Convert to metric!?!? Over my dead 85.27 kg body. Awe s**t, it's begun :bang:

KiwiBuilder
12-30-2004, 02:00 PM
LOL Tim.

Thursday December 31

Bi/Tri/Shoulder Day

Reps x Kgs (Lbs).

::Shoulders::
Seated Military Press : 8 x 70(154), 6 x 70(154), 6 x 60(132)
Arnold Press : 8 x 20(44), 8 x 20(44), 6 x 20(44), 15(33), 10(22), 5(11) - Giant Set.
Front Raises : 10 x 10(22), 10 x 10(22), 10 x 10(22).
Side Raises : 10 x 15(33), 10 x 15(33), 10 x 15(33)

::Bis/Tris::
Close Grip Bench : 8 x 60(132), 8 x 50(110), 8 x 50(110) s/s with
Cable Curls : 8 x 5 pl, 8 x 5 pl, 8 x 5 pl.
Cable Pushdowns : 8 x 7 pl, 8 x 7 pl, 8 x 7 pl s/s with
Preacher Curls : 8 x 37.5(82.5), 8 x 37.5(82.5), 8 x 37.5(82.5).
Seated Dips : 20, 20 s/s with
Pull Ups : 5.

Notes:
Changed it up a little bit. Same excercises from the add a 1/2 inch routine, but changed the order. Now I know why the pull-ups are normally first!

Also, added imperial weights for you non-metric users.

KiwiBuilder
12-30-2004, 03:27 PM
Weights and Measures!

Just went down to our Out Patients department for a weigh in. My weight is pretty much what I expected given the amount of ****e I have eaten the pst week or three.

Also while I was there I had another blood pressure check.

Weight : 101 Kg (222 Lbs).
Blood Pressure : 122/57 (last time was 117/58).

KiwiBuilder
12-30-2004, 03:31 PM
Goals for the New Year.

A little early I know, but I thought I may as well post my goals for the New Year whilst I was visiting WBB.

::Goals::
1) Cut down to 90 Kg (198 Lbs), or
2) Cut down to 10% bodyfat, or
3) Cut down to 32" pants.

Or a combination of all three.

::How::
I'm thinking CKD at this stage, so will do some research over the next week to get a handle on the best way to go about it. I have been an Atkins Dieter previously, so that aspect of a CKD I understand.

ryuage
12-31-2004, 07:39 AM
www.c-k-d.com for all your ckd needs

KiwiBuilder
01-02-2005, 03:35 PM
www.c-k-d.com for all your ckd needs

Thanks Ryuage... I'll be doing my homework this week to make sure I get it right.

KiwiBuilder
01-02-2005, 03:50 PM
Sunday January 2

Chest and Back

Reps x Kg

::Back::
Shrugs : 8 x 19 pl, 8 x 19 pl, 8 x 19 pl.
Lat Pulldown : 8 x 13 pl, 8 x 13 pl, 4 x 13 pl, 4 x 13 pl, 8 x 12 pl.
Bent Over Row : 10 x 70, 10 x 70, 10 x 70.
Upright Row : 10 x 40, 10 x 40, 10 x 40.
Horizontal Row : 10 x 11 pl, 10 x 11 pl, 10 x 11 pl.
Lying Side Raises : 10 x 10, 10 x 10, 10 x 10.

::Chest::
Flat Bench : 5 x 100, 2 x 100, 5 x 90, 4 x 90, 6 x 70, 15 x 50 (New PR of 5 x 100, up from 2 x 100).
Flat Flye : 10 x 20, 10 x 20
Incline Bench : 8 x 32.5, 8 x 32.5

Notes:
Flat Bench : I owned the bench last night. I knew that I was going to set a new record even before I got on the bench. I believe that it is due to my having warmed up my CNS beforehand. I felt like I could go on benching all night I had that much energy!
Incline Bench : Whilst I initially felt like I could push out some 42.5 Kg D/Bs, once I had tries the 37.5 Kg D/Bs I decided that it was a bad idea. And as it was I lost control of the 37.5 DB in my left hand and dropped it, twisting my arm in the process, which pretty much finished me off for the night.

Easily the best chest day I have ever had. Now that I have broken through the mental barrier around the 2 rep max with 100 Kg I will continue onwards and upwards.

KiwiBuilder
01-04-2005, 01:28 PM
Tuesday December 4

Cardio-

1/2 hour treadmill running and walking.
500 jump with rope.
10 mins bike to finish off.

ryuage
01-05-2005, 05:17 AM
session lookin good, sure is a lot of cardio

KiwiBuilder
01-05-2005, 04:57 PM
Cheers Ryuage! Wanted to do more on the bike, but my legs just couldn't do it!

KiwiBuilder
01-05-2005, 05:11 PM
Wednesday January 5

Legs

Reps x Kgs (Lbs)

Squats : 8 x 70(154), 8 x 90(198), 8 x 90(198), 4 x 90(198).
Deadlift : 8 x 50(110), 8 x 90(198), 8 x 120(264), 8 x 120(264), 6 x 120(264) (New PR from 115 last week).
Seated Leg Extensions : 20 x 175(385), 20 x 175(385), 20 x 175(385).
Seated Calf Raises : 20 x 175(385), 20 x 175(385), 20 x 175(385).
Seated Leg Extensions - Single Leg : 8 x 100(220), 8 x 100(220), 8 x 100(220)
Seated Calf Raises - Single Leg : 8 x 100(220), 8 x 100(220), 8 x 100(220).

Notes :
Squats - Very tired yesterday. No excuse I know, but it did affect my squats, hence only finishing 2 full sets of 90 Kg.
Deadlift : Very pleased with the effort. The weight itself didn't feel super heavy, but my forearms just couldn't hold the weight for more than 2 1/2 sets, even with straps. I think some better straps may be in order.
Leg Ext/Calf Raise : Tired of being limited by the press machine I took it down to 3/4 and used one leg to press out sets of 8, which worked remarkably well.

TTT
01-06-2005, 01:29 AM
Good work on the deads and bench man!
Man you're breaking new records all the time!

KiwiBuilder
01-06-2005, 12:36 PM
Thanks TTT. I was hugely impressed myself with those lifts. But it's fun, I love it, although at times one would think the opposite with some of the noises I make when lifting...

KiwiBuilder
01-06-2005, 12:59 PM
Thursday January 6

Shoulders/Bis/Tris

Reps x Kgs(Lbs).

::Shoulders::
Seated Military Press : 10 x 60(132), 10 x 70(154), 8 x 50(110)
Arnold Press : 7 x 22.5(49.5), 7 x 22.5(49.5), 5 x 22.5(49.5) (Up from 20) Then giant set with 20,15,10,5,3.
Side Raises : 8 x 20(44), 8 x 20(44), 8 x 20(44).
Front Raises : 8 x 15(33), 8 x 15(33), 8 x 15(33).

::Bis and Tris::
Pull Ups : 10,5,4 supersetted with
Close Grip Bench : 10 x 60(132), 10 x 60(132), 10 x 60(132).
Cable Curls : 12 x 6 pl, 9 x 6 pl, 10 x 6 pl supersetted with (up from 5 pl)
Cable Pushdowns : 8 x 6 pl, 8 x 6 pl, 8 x 6 pl
Preacher Curls : 8 x 37.5(82.5), 8 x 37.5(82.5), 8 x 37.5(82.5) supersetted with
Seated Dips : 20, 20, 20
Negative Preacher Curls : 8 x 47.5(104.5), 8 x 47.5(104.5), 8 x 47.5(104.5).

Notes :
Seated Military Press : I am only doing partials with the heavier weights, and full ROM with the 50's. This seems to work well however.

KiwiBuilder
01-06-2005, 08:33 PM
Friday December 7

Cardio - 45 mins bike. 500 jumps with rope.

KiwiBuilder
01-10-2005, 01:42 PM
Monday January 10

Chest and Back

Reps x Kgs(Lbs)

Flat Bench : 8 x 50(110), 8 x 80(176), 1 x 110(242), 4 x 100(220), 8 x 90(198), 8 x 80(176) (New 1 rep max PR)
Incline Bench : 8 x 32.5(71.5), 8 x 32.5(71.5), 8 x 32.5(71.5) s/s with
Horizontal Row : 10 x 13 pl, 10 x 13 pl, 10 x 13 pl (Up from 11 pl)
Flat Flye : 8 x 20(44), 8 x 20(44), 8 x 20(44) s/s with
Lat Pulldown : 8 x 13 pl, 8 x 13 pl, 8 x 13 pl.

Back Circuit :
Upright Row (EZ Curl) : 10 x 37.5(82.5), 10 x 37.5(82.5), 10 x 37.5(82.5)
Lying Side Raises : 10 x 10(22), 10 x 10(22), 10 x 10(22)
Shrugs : 8 x 19 pl, 8 x 19 pl, 6 x 19 pl
Bent Over Row : 10 x 50(110), 10 x 50(110), 10 x 50(110)

Notes:
Flat Bench : After last weeks monstrous effort, I had to have a crack at a new PR this week, and by crikey I did it! Even 1 rep of 110 Kg is an awesome effort, so a big pat on the back for me. It buggered me for the rest of the night though.
Horizontal Row : Admittedly this is a machine, but what an awesome excercise this is! We wacked on another 2 plates over last weeks total and man, what a burn, right across the top half of my back. I love it!
Shrugs : The shrugs absolutely killed me this week, hence the low number of reps.

KiwiBuilder
01-11-2005, 12:57 PM
Tuesday January 11

Cardio - Bike 45 mins.

KiwiBuilder
01-12-2005, 02:36 AM
Wednesday January 12

Legs

Reps x Kgs

Squats: 8 x 90, 8 x 90, 5 x 90.
Deadlift : 8 x 50, 8 x 80, 8 x 120, 8 x 120, 8 x 120.
Seated Leg Extensions - Single Leg : 8 x 100, 8 x 113.5, 8 x 120.
Seated Calf Raises - Single Leg : 8 x 100, 8 x 113.5, 8 x 120.
Leg Extensions : 8 x 12 pl, 6 x 12 pl, 6 x 12 pl.

Notes:
Squats: Still not able to do 3 full 3 sets of 90 down past parallel. I'll get there.
Deads: The deads owned me tonight. I didn't think I was going to finish one set never mind all 3. I wasn't overly happy with them though, so I'll stick with 120 next session.

Weight : Went for a weigh-in. Down .7Kg to 100.3.

KiwiBuilder
01-12-2005, 02:39 AM
Creatine.

Started back on the creating last Friday after approx 2 months off. Not doing a proper load, only 2 spoons a day. Not yet feeling the effects.

KiwiBuilder
01-13-2005, 12:59 PM
Thursday January 13

Shoulders/Arms

Reps x Kgs

::Shoulders::
Seated Military Press : 8 x 50, 8 x 80, 6 x 70, 6 x 70, 6 x 50.
Arnold Press : 8 x 22.5, 8 x 22.5, 6 x 22.5, 3 x 22.5

::Arms::
Pull Ups : 10, 10, 10 supersetted with
Close Grip Bench : 10 x 60(132), 10 x 60(132), 10 x 60(132).
Cable Curls : 8 x 7 pl, 6+4 x 7 pl, 6+3 x 7 pl (up from 6 pl) supersetted with
Dips (B/W) - 8, 10, 10
Cable Pushdowns : 8 x 7 pl, 8 x 7 pl, 8 x 7 pl supersetted with
Preacher Curls : 8 x 40, 8 x 40, 8 x 40.

Notes:
Creatine: I think the Creating has finally kicked in as I could only feel a slight burn until I got to the Preacher Curls, where I was grunting like a bastard to get the bar up. Then my arms were starting to burn.
Military Press: The 80Kg presses were to the top of my head, rather than full ROM. 70Kg were to my nose and the 50's FROM.
Cable Curls: 7 plates is a good weight. I really have to grunt reps out of that bastard. Good thing the gym was empty save for me and Thomas by that time ;-)

KiwiBuilder
01-13-2005, 01:12 PM
Friday January 14

Cardio: 1 hours worth of

Bike, Treadmill (Walking and jogging) and ~600 skips.

KiwiBuilder
01-17-2005, 12:43 PM
Monday January 17

Chest and Back

Reps x Kgs

Incline D/B Bench : 8 x 32.5, 7 x 45, 1 x 47.5, 13 x 37.5 (New PR up from 42.5)
Flat D/B Flye : 3 x 32.5, 8 x 27.5, 9 x 27.5, 9 x 27.5 s/s with
Horizontal Row : 10 x 13 pl, 10 x 13 pl, 10 x 13 pl (Up from 12 pl).
Lat Pulldown : 8 x 13 pl, 8 x 13 pl, 8 x 13 pl s/s with
Upright Row : 8 x 35, 8 x 35, 8 x 35.
Flat Bench : 8 x 80, 12 x 50.

Notes :
Incline Bench : After ~month of focussing on flat bench it was time to go back to incline. I was a bit concerned that my incline may have suffered, but those concerns were unfounded as I happily pressed out 7 full reps @ 45 kgs.
Lat Pulldown : These caned my ass last night, but I still squeezed the ****ers out.
Upright Row: Normally I would have recorded this at 37.5, but it turns out that the bar only weighs 5kgs not the 7.5 I estimated it at.

KiwiBuilder
01-17-2005, 12:44 PM
Tuesday January 18

Cardio :

1/2 hour bike c/w HIIT.
~800 skips. Was aiming for 1,000 but both my mind and body crapped out.

KiwiBuilder
01-17-2005, 12:47 PM
Tuesday January 18

Cutting

I was going to wait and see how my WOB Thomas was going on his 2 on, 1 off CKD before starting, but he decided to stick with 5 on 2 off. So, I figured it was time for me to start too.

So, starting this morning I am now cuttting...

Went down to the Out Patients Dept for a weigh-in:

Down .8Kgs to 99.55 Kgs.

KiwiBuilder
01-19-2005, 01:08 PM
Wednesday January 19

Legs

Reps x Kgs

Squats : 8 x 50, 8 x 90, 6 x 90.
Deadlift : 8 x 50, 8 x 90, 8 x 120, 8 x 120, 8 x 120.
Seated Leg Extensions - Single Leg : 8 x 106, 8 x 106, 8 x 106.
Seated Calf Raises - Single Leg : 8 x 106, 8 x 106, 8 x 106.
Leg Extensions : 10 x 10 pl, 10 x 10 pl, 10 x 10 pl.

Notes:
Overall : 2 days into my CKD and my energy was noticably down. Hopefully next week will be better, after a decent carb up.
Squats : I was completely owned by the squats last night, dang.
Deads : I was almost owned by these too, but refused to give up. Took a while to do 3 sets though.

Relentless
01-19-2005, 01:32 PM
hey man, just caught up your journal after seeing some of your posts elswhere

where abouts in NZ are you from? I hang with a ridiculous number of kiwis up here in Canada... we just sent one lawyer friend back down to Wellington area, and a bunch of these lads are from somewhere called Pycockareekie(sp?) I think...

KiwiBuilder
01-19-2005, 01:50 PM
hey man, just caught up your journal after seeing some of your posts elswhere

where abouts in NZ are you from? I hang with a ridiculous number of kiwis up here in Canada... we just sent one lawyer friend back down to Wellington area, and a bunch of these lads are from somewhere called Pycockareekie(sp?) I think...

Hi Callahan,

I'm in Tauranga, in the North Island, on the coast about 2 1/2 hours from Auckland. Nice place, but turning into a mini-Auckland which isn't good. ;-(

I have a friend who was living in Vancouver - where abouts are you?

Other nationalities trying to pronounce NZ place names is one of the funniest things ever ! But good on you for trying... I believe it's spelled Paekakariki.

Thanks for checking out my journal.

KiwiBuilder
01-19-2005, 05:18 PM
Thursday January 20

Weigh In: 98.3 Kg, down from 99.55.

KiwiBuilder
01-20-2005, 10:14 AM
Thursday January 20

Back/Arms

Reps x Kgs

::Shoulders::
Seated Military Press : 8 x 50, 8 x 70, 8 x 70, 8 x 50.
Arnold Press : 8 x 20, 3 x 27.5, 8 x 25, 6 x 25. Then giant set with 20,15,10,8,3

::Arms::
Pullups : 10,10,6 s/s with
CGBP : 8 x 55, 8 x 55, 8 x 55.
Cable Pushdowns : 8 x 6 pl, 8 x 6 pl, 8 x 6 pl s/s with
Preacher Curls : 8 x 40, 9 x 40, 8 x 40.
Cable Curls : 4 x 7 pl, 8 x 6 pl, 8 x 6 pl, 8 x 6 pl s/s with
Dips : 10 x BW, 10 x BW, 10 x BW then
Cable Curls : Giant set of 6,5,4,3,2,1 just repping out as many as was possible.

Notes:
Overall : Kept the weight down a little for most excercises, except for the Preachers, due to the CKD.
Cable Curls : We were completely owned by 7 pl, so had to drop it down. The giant set was 'O for awesome'. Man what a burn.

KiwiBuilder
01-20-2005, 01:04 PM
Friday January 21

Cardio:

Bike : 40 min, with a feeble attempt at HIIT.
Skipping : Somewhere around 400 skips.

This CKD diet does sap one's energy!

KiwiBuilder
01-23-2005, 12:49 PM
Friday January 21

Depletion Workout:
Not sure how hard this is supposed to be, so I used weights that were fairly easy and just repped out a quick 20 on each.

After the workout we had a bodyfat test done with some electronic scales. My BF came back at 18.2% but weight was 100 Kg, which leads me to believe that they aren't terribly accurate.


Monday January 24

Weigh In: 99.25 Kgs.

Not sure how much I was expecting to weigh, so I don't know if this is too high after the weekend or not. My pants still feel as loose as they did on Friday, which is the main thing! :nod:

briancurran01
01-23-2005, 02:12 PM
nice work man...so when do you refeed on this diet?

KiwiBuilder
01-23-2005, 02:44 PM
nice work man...so when do you refeed on this diet?

Depletion workout happens before the carb up, which is 24-36 hours duration, which I do on the weekend. Since my gym is here at work I did my depletion on Friday afternoon then started the carb up, and went right through Saturday. Yesterday (Sun) I started with the ketogenic diet again.

KiwiBuilder
01-24-2005, 12:48 PM
Monday January 24

Chest/Back

Reps x Kgs

Incline D/B Bench : 7 x 42.5, 8 x 42.5, 12 x 37.5
Incline D/B Flyes : 10 x 20, 10 x 20, 10 x 20 s/s with
Horizontal Row : 10 x 14 pl, 10 x 14 pl, 10 x 13 pl.
Flat Bench : 12 x 70, 10 x 70, 8 x 70 s/s with
Lat Pulldown : 10 x 13 pl, 10 x 13 pl, 10 x 12 pl.
Upright Row : 10 x 35, 10 x 35, 10 x 35 s/s with
Bent Over Row : 10 x 70, 10 x 70, 10 x 70.
Lying Side Raises : 10 x 10, 10 x 10, 14 x 10 s/s with
Shrugs : 10 x 14 pl, 10 x 14 pl, 10 x 14 pl.

Notes :
General : Kept most excercises a little lighter than usual last night, esp the heavy lifts. Very tired!


Monday January 25

Cardio :

Bike 20 c/w HIIT, skipping then treadmill.

briancurran01
01-24-2005, 01:04 PM
nice wrk man especially for it being with low carbs :thumbup:

KiwiBuilder
01-24-2005, 01:20 PM
Thanks Bri. It sure is hard without those carbs. I find that my coordination is all up the shoot, and of course overall stamina is down.

But it's still fun, which is the main thing!

TTT
01-24-2005, 09:52 PM
hey man, just caught up your journal after seeing some of your posts elswhere

where abouts in NZ are you from? I hang with a ridiculous number of kiwis up here in Canada... we just sent one lawyer friend back down to Wellington area, and a bunch of these lads are from somewhere called Pycockareekie(sp?) I think...

Paikakariki :)


Hey Kiwibuilder, props to ya!! That PR bench a few posts ago was awesome! Man, I hope I can get somewhere up to those numbers soon....

KiwiBuilder
01-25-2005, 01:27 PM
Paikakariki :)


Hey Kiwibuilder, props to ya!! That PR bench a few posts ago was awesome! Man, I hope I can get somewhere up to those numbers soon....

Thanks T-Man. Yup, I was as proud as punch with that. It wouldn't stand in a meet though as I find I can't get my arms down low enough to get the bar on my chest i.e. not full range of motion, but perhaps only an inch or so off. I'm certainly locking out at the top.

You'll get there man. I was in your shoes not that long ago, benching 50 Kg and being amazed at a dude who was benching 70... Eating lots and training hard is the key. I can't wait to finish my cut so that I can start bulking and really hitting those PR's.

BTW you must be posting like crazy to have over 700 already!

KiwiBuilder
01-26-2005, 01:00 PM
Wednesday January 26

Legs

Reps x Kgs
Seated Leg Extensions - Single Leg : 8 x 106, 8 x 1113, 8 x 120, 8 x 127, 8 x 134, 8 x 141.
Seated Calf Raises - Single Leg : 8 x 106, 8 x 1113, 8 x 120, 8 x 127, 8 x 134, 8 x 141.
SL Deadlift : 8 x 50, 8 x 90, 8 x 130, 8 x 120, 8 x 130, 8 x 130 (New PR up from 120)
Leg Extensions : Up the stack from 14 pl.

Notes :
Deads : Smoked the 130's last night. I was all set to try 125 but my workout buddy whacked on 130, so who was I to argue?
Eye Candy : We have a chick who's been regular for a few days now. Attractive, but damn near anorexic. Makes me wonder why she's there doing cardio and light weights... toning maybe?

briancurran01
01-26-2005, 01:06 PM
Thanks Bri. It sure is hard without those carbs. I find that my coordination is all up the shoot, and of course overall stamina is down.

But it's still fun, which is the main thing!


lol tell me about it...most days since i work out in the am i work out with about 300 calories in me and pretty much want to drop when done.

briancurran01
01-26-2005, 01:07 PM
nice work on the leg day man

KiwiBuilder
01-26-2005, 01:08 PM
nice work on the leg day man


Thanks man. It's the day I enjoy the least, but it's always a pleasure when one can set a PR. Makes it all worthwhile.

Arms tomorrow...woohoo!

KiwiBuilder
01-26-2005, 01:14 PM
lol tell me about it...most days since i work out in the am i work out with about 300 calories in me and pretty much want to drop when done.

LOL. Just for ****s and giggles, give the skipping rope a shot...

KiwiBuilder
01-27-2005, 01:20 PM
Thursday January 27

Arms/Shoulders

Reps x Kgs

::Shoulders::
Seated Military Press : 8 x 40, 8 x 60, 8 x 60, 8 x 50.
Arnold Press : 8 x 15, 8 x 22.5, 8 x 22.5, 7 x 22.5
Side Raises (Single Arm x 2) : 10 x 20, 10 x 20, 10 x 15, 10 x 15
Front Raises : 10 x 15, 10 x 15, 10 x 10, 10 x 10

::Arms::
Pull Ups : 8, 8, 6 s/s with
CGBP : 8 x 60, 8 x 50, 8 x 50.
Preachers Curl : 8+8 1/2 neg x 40, 8+8 1/2 neg x 40, 8+8 1/2 neg x 40 s/s with
Cable Pushdown : 12 x 6 pl, 10 x 6 pl, 10 x 6 pl.
Cable Curls : 8 x 7 pl, 8 x 7 pl, 4 x 7 pl s/s with
Dips : 8 x BW+10Kg, 8 x BW+10Kg, 8 x BW+10Kg. (PR)

Notes :
Overall : A strong workout. I always enjoy Thursday the most. Love it, love it , love it.
Military and Arnold : Kept the weight down to ensure good form and full ROM. Those ****ers hurt good.
Preachers : Each set is finished with a set of partial negatives to ensure that the bis are well and truely punished. The good thing about using creatine is the lactic acid buffering it provides. Woohoo!
Dips : Time to strap on some weight, so started with 10Kgs. Might try 15 next week.

KiwiBuilder
01-27-2005, 03:03 PM
Friday January 28

Cardio : 1 hour treadmill.

TTT
01-29-2005, 01:24 PM
Hey nice work on the dips!! Hopefully I'll be able to put some weight on those too.
Workouts are looking solid man. When did you start using creatine? Do you find it helps at all with energy as well?

KiwiBuilder
01-30-2005, 02:50 AM
T-man, thanks man. Those dips are awesome, esp with the plate strapped on. It hard this wierd lesbian vibe goin on...

I started back on creatine 2 to 3 weeks ago. I'm not sure that it helps with the energy, but I guess it does as I'm finding that I can go longer now that it has kicked in. For me the main thing is that it buffers the build up of lactic acid allowing me to push harder and longer before giving in to the burn.

Try it and see what you think. I got mine (Eas Phosphagen) from Nutritionexpress.co.nz for $33.95 delivered. Rebel Sports retails it for $40-50.

KiwiBuilder
01-31-2005, 01:56 PM
Monday January 31

Chest and Back

Kgs x Reps

::Chest::
Flat Bench : 50 x 8, 80 x 8, 80 x 8, 80 x 7, 50 x 20, 50 x 20
Incline Bench : 32.5 x 6, 32.5 x 6, 32.5 x 6
Flat Bench Flyes : 20 x 8, 20 x 8, 20 x 8

::Back::
Lat Pulldown : 13pl x 8, 13 pl x 8, 12 pl x 8
Upright Row : 35 x 10, 35 x 10, 35 x 10.
D/B Row : 32.5 x 8, 32.5 x 8, 32.5 x 8.

Notes :
General : Monday was a public holiday, so had to workout by myself. Kept the bench down a bit so I could do it safely.
Bench : Finished my three heavy sets with 2 sets of lighter weights, but focussed on pushing from my chest for a couple of inches. I want to improve my strength in that range.


Tuesday February 1

Cardio : Bike 10m, Treadmill 1/2 hour, skipping.

Weight : 97.85 Kg.

Now that a better knowledge of getting into ketosis, I should be able to burn all week, giving better results.

KiwiBuilder
02-02-2005, 05:45 PM
Wednesday February 2

Shoulders/Arms

Reps x Kgs

::Shoulders::
Seated Military Press : 8 x 50, 8 x 60, 8 x 60, 8 x 60
Arnold Press : 8 x 20, 8 x 22.5, 8 x 22.5, 8 x 22.5
Side Raises : 10 x 20, 10 x 20, 10 x 15, 10 x 15
Front Raises : 10 x 15, 10 x 15, 10 x 10, 10 x 10

::Arms::
Circuit 1
Pullups : 8, 8, 6
Preacher Curls : 10 x 40, 10 x 40, 10 x 40
Cable Curls : 10 x 5 pl, 10 x 5 pl, 10 x 5 pl.

Circuit 2:
Cable Pushdown : 10 x 7 pl.
Ezy Bar Skullcrushers : 8 x 40, 8 x 40, 8 x 40
CGBP : 15 x 40, 15 x 40, 15 x 40.

Thursday February 3

Weigh In : 97.2 Kgs.

KiwiBuilder
02-03-2005, 05:41 PM
Thursday February 3

Legs

Reps x Kgs

Squats : 8 x 50, 8 x 90, 8 x 90, 8 x 100
SLDL : 8 x 50, 8 x 90, 8 x 130, 6 x 130, 2 x 130.

Notes:
Squats : Upped my squats to 100 and squeezed out a set, which buggered me for the deads.
Deads: I think deads after squats just ain't a good idea. Might have to move them to another night. 130 tonight owned me and I could only squeeze out one full set and a couple of hard part sets. Then my rise turned up and I had to leave...

Friday February 4

Cardio : Treadmill 40 mins.

Reps x Kgs

Legs:

Seated Leg Extension : 20 x 179, 20 x 179, 20 x 179
Seated Calf Raises : 20 x 179, 20 x 179, 20 x 179.

Notes:
Finished my leg workout from last night.

Weight : 96.7 Kgs.

briancurran01
02-03-2005, 06:11 PM
nice work man...when are you putting up some update pics? if we got a lil competition going between us 2...you got to postyour pics too bro...:)

KiwiBuilder
02-03-2005, 06:13 PM
Hahaha, I just posted an old photo, which I jokingly refer to as my 'HIV' photo.

Will be posting some more update pix tonight when I get home from work.

briancurran01
02-03-2005, 06:19 PM
cool...looking forward to it man..just a lil friendly competition we both support each other so much, maybe we will both hit our goals at the same time. I seem to be gaining muscle or something over the weekends as i usually come in a little heavier on mondays but i am looking leaner so i must be gaining muscle and dropping body fat. The 210 is just a number to me the mirror is what i am using to gauge the progress,

KiwiBuilder
02-03-2005, 06:23 PM
cool...looking forward to it man..just a lil friendly competition we both support each other so much, maybe we will both hit our goals at the same time. I seem to be gaining muscle or something over the weekends as i usually come in a little heavier on mondays but i am looking leaner so i must be gaining muscle and dropping body fat. The 210 is just a number to me the mirror is what i am using to gauge the progress,


Absolutely man, couldn't agree more.

I guess the numbers are a tangible goal, which moves as necessary, whereas the clothes and mirror tell the real story. I'm with you on that one for sure...

KiwiBuilder
02-07-2005, 01:47 PM
Monday February 7

Chest/Back

Reps x Kgs

Flat Bench : 10 x 50, 8 x 80, 6 x 90, 8 x 80, 20 x 50*, 20 x 50*
Incline Bench (D/B) : 8 x 32.5, 8 x 32.5, 7 x 32.5 s/s with
Horizontal Row : 10 x 14 pl, 10 x 14 pl, 10 x 14 pl.
Flat Flyes (D/B) : 8 x 32.5, 8 x 32.5, 8 x 32.5 s/s with
Lat Pulldown : 8 x 13 pl, 8 x 13 pl, 8 x 12 pl.
Upright Row : 10 x 30, 10 x 30, 10 x 30 s/s with
Bent Over Row : 15 x 60, 15 x 60, 15 x 60.
Lying Side Raises (D/B) : 10 x 10, 10 x 10, 10 x 10 s/s with
Shrugs : 10 x 14 pl, 10 x 14 pl, 10 x 14 pl.

Notes :
Flat Bench : * indicates short ROM partials to strengthen lower limit.

Tuesday February 8

Cardio:
40 mins treadmill
~450 skips
Sit Ups : 20, 20, 20 x BW+10Kgs, 20 x BW+10Kgs, 20 x BW+10 Kgs. These were supposed to decline situps but the foot pegs are in the wrong place and I can't go down fully.

KiwiBuilder
02-09-2005, 12:48 PM
Wednesday February 10

Legs

Last night we pretty much just tried out our new Smith machine, practicing Squats, Lunges, Calf Raises (Awesome!) and a whole host of non-leg excercises too.

It's gonna be great - when we get some plates...

Thursday February 11

Weigh In : 96.8 Kg. Still in Ketosis, yet no weight loss. Odd.

Relentless
02-09-2005, 01:13 PM
Hi Callahan,

I'm in Tauranga, in the North Island, on the coast about 2 1/2 hours from Auckland. Nice place, but turning into a mini-Auckland which isn't good. ;-(

I have a friend who was living in Vancouver - where abouts are you?

Other nationalities trying to pronounce NZ place names is one of the funniest things ever ! But good on you for trying... I believe it's spelled Paekakariki.

Thanks for checking out my journal.

hey I can pronounce it alright, I just can't spell it -- anglicized Maori words ain't my thing. :)

I'm in Toronto, which is a long ways from Vancouver.

I agree with you that squats + deads on the same day is not going to be productive; you want to break those up a bit, mate.

KiwiBuilder
02-09-2005, 01:16 PM
hey I can pronounce it alright, I just can't spell it -- anglicized Maori words ain't my thing. :)

Hehe, me either.


I'm in Toronto, which is a long ways from Vancouver. /QUOTE]

Opposite coasts if my shocking geography serves me correctly?

[QUOTE=Callahan]I agree with you that squats + deads on the same day is not going to be productive; you want to break those up a bit, mate.

Duly noted, and hopefully observed. Thanks man...

KiwiBuilder
02-10-2005, 01:43 PM
Thursday February 10

Shoulders/Arms

Reps x Kgs

::Shoulders::
Seated Military Press : 8 x 50, 10 x 50, 8 x 50, 8 x 40, 8 x 40
Arnold Press : 2 giant sets - 20, 15, 10, 5, 3
Lateral Raises : 2 giant sets - 8 x 15, 8 x 10, 8 x 5, 8 x 3.
Front Raises : 2 giant sets - 8 x 10, 8 x 5, 8 x 3

::Arms::
Close Grip Chins : 10, 6...
Cable Pushdown : 8 x 6 pl, 8 x 6 pl
Ezy Curl Bar Skulls : 8 x 40, 8 x 40, 8 x 40 s/s
Ezy Curl CGBP : 15 x 40, 15 x 40, 10 x 40
Ezy Curl Bicep Curls : 10 x 40, 10 x 40, 10 x 40.
Hammer Curls : 3 giant sets - 10 x 15, 10 x 10, 10 x 5, 10 x 3.

Did a fat test on some Tanita scales - an even 15%. I don't believe it's that low, but it's encouraging, considering the last test on those scales showed me at 18%.

Notes:
General : Glycogen levels must getting pretty low. I was actually owned by the Militaries, not to mention shattered for the rest of the workout.
The service guy was in fixing some of the eqiupment so we didn't do cable curls, so swapped them for some awesome Ezy Curls, with a set of negatives after each full set.
My abs were still awesomely sore from Tuesday, so I couldn't even finish my pullups and pushdowns. It's amazing just how big a role they play...

KiwiBuilder
02-10-2005, 01:46 PM
Friday February 11

Cardio :

Treadmill : 40 mins.

KiwiBuilder
02-13-2005, 12:08 PM
Monday February 14

Weigh In : 97.5 Kg.

TTT
02-13-2005, 12:20 PM
Nice work man. Thanks for the info on creatine... I'm not sure if I'm too keen to try it after seeing so many people on the board getting stomach problems from it. I guess it's just luck :)

I agree about the deads. I'm doing WBB1, and they put deads on Monday with chest/back, and squats on Wednesday with legs. Just one way of doing it.

KiwiBuilder
02-13-2005, 12:26 PM
Nice work man. Thanks for the info on creatine... I'm not sure if I'm too keen to try it after seeing so many people on the board getting stomach problems from it. I guess it's just luck :)

I agree about the deads. I'm doing WBB1, and they put deads on Monday with chest/back, and squats on Wednesday with legs. Just one way of doing it.

No worries. I think you'd be pretty unlucky to develop problems with it, but maybe try a small container first to see how you get on. I'm all about value for money (hence buying the EAS stuff from NE), but The Warehouse have some smaller containers (200g) for ~$19 and Woolworths sometime have something similar.

Yes, will definately have to move my deads to back day. That's tonight...woohoo!

KiwiBuilder
02-14-2005, 12:47 PM
Monday February 14

Chest and Back

Reps x Kgs

::Chest::
Flat Bench : 8 x 50, 8 x 80, 8 x 80, 8 x 80
Incline Bench : 8 x 50, 8 x 50, 8 x 50
Decline Bench : 8 x 50, 8 x 50, 8 x 50.

::Back::
SLDL : 8 x 60, 8 x 100.
Ezy Upright Row : 10 x 40, 10 x 40, 10 x 40.
Bent Over B/B Row : 15 x 90, 10 x 100, 10 x 90.
Horizontal Row : 10 x 13pl, 10 x 13 pl, 10 x 13pl.
Lat Pulldown : 10 x 13 pl, 10 x 13 pl, 10 x 13pl.

Notes:
This was our first proper workout with the Smith machine. Things are considerably different than with free weights. It would appear that the friction of the bar on the guides has to be taken into consideration along with the different bar weight.
SLDL : Did these on the Smith, which sucks for deads. I only did the two sets. Next week I'll go back to the free bar.

KiwiBuilder
02-15-2005, 12:14 PM
Tuesday February 15

Cardio :

Treadmill 40 mins.
~500 skips.

Tried to do some more ab work, but they were still too sore from last week. Go figure...

KiwiBuilder
02-15-2005, 12:15 PM
Wednesday February 16

Weigh In : 96.5 Kgs.

TTT
02-15-2005, 12:21 PM
Nice workouts. Don't sweat it about the abs, once they get used to working, they won't stay sore for so long.

KiwiBuilder
02-15-2005, 12:24 PM
Thanks T-man.

Yep, I'll rest them until Friday and try again. There's no hurry - I won't be showing them off this summer... :)

briancurran01
02-15-2005, 12:44 PM
nice work man...i feel you on the abs mine are the same way...not as much flab to cover them anymore

KiwiBuilder
02-16-2005, 12:31 PM
Wednesday February 16

Legs/Abs

Reps x Kgs

Smith Squats : 8 x 60, 8 x 100, 8 x 100, 8 x 100, 8 x 130*, 8 x 160*
Smith Lunges : 8 x bar, 8 x bar, 8 x bar.
Smith Calf Raises : 8 x 60, 8 x 100, 8 x 100, 8 x 100, 8 x 140, 8 x 140.
Seated Leg Extensions : 10 x 179, 10 x 179 s/s with
Seated Calf Raises : 15 x 179, 10 x 179, 10 x 179.

Weighted Situps : 20 x BW+10, 20 x BW+10, 20 x BW+10
Side Crunches : 80, 80

Notes :
Smith Squats, Calf Raises, Lunges : Performed on the Smith Machine (Duh!). As tired as I was all day (damn kids, who needs 'em!) once I got under the bar I came alive, as I always do.
Squats * : After Thomas gave up trying front squats with 100 on the bar I suggested that he was less masculine than I, which of course spurred him on to put some more weight on the bar and do some real heavy squats, which of course I had to equal!. The form was complete ****e, shallow depth etc, but man did they hurt!

KiwiBuilder
02-16-2005, 12:40 PM
nice work man...i feel you on the abs mine are the same way...not as much flab to cover them anymore

Yeah, I figured that they will be showing through soon (hopefull) I might as well start working them to make they look good! :)

And I started doing some side crunches to start working the obliques - I've always wanted some obliques...

TTT
02-16-2005, 11:02 PM
Haha, that's funny about the competition with your workout partner. Sometimes it's really good having someone there watching you. Just don't hurt yourself man :)

KiwiBuilder
02-17-2005, 02:03 AM
Haha, that's funny about the competition with your workout partner. Sometimes it's really good having someone there watching you. Just don't hurt yourself man :)

Hehe, I'm OK - it's Thomas that doesn't know when to stop!

KiwiBuilder
02-17-2005, 12:37 PM
Thursday Febryuary 17

Shoulders/Arms

Reps x Kgs

::Shoulders::
Seated Military Press : 8 x bar, 6 x 60, 7 x 55, 8 x 50
Arnold Press : 6 x 22.5, 7 x 22.5, 8 x 20.
Lateral Raise : 10 x 20, 10 x 20, 10 x 15, 10 x 15
Front Raise : 10 x 15, 10 x 15, 10 x 10, 10 x 10.

::Arms::
Close Grip Chins : 16, 10, 6 s/s with
Close Grip Pushups : 10, 8, 6
Ezy Curl : 8 x 40, 8 x 40, 8 x 40, 8 x 40, 8 x 40 s/s with
French Press : 8 x 10, 8 x 15, 8 x 15

Notes :
I was completely owned by the SMP once again, but I feel that by the time I get to this workout my glycogen levels are too late to really have an effective workout. Also, my recovery times between sets early in the week are short - a matter of seconds, but come Thursday it's minutes. That's my thoery and I'm sticking to it :)

Relentless
02-17-2005, 12:42 PM
nice squat competition, Kiwiboy

I took a look at your progress pix -- you definitely look kiwi to me - dark, hairy with pasty pasty skin :D

looks like the cut is working, good luck! personally, I found that TKD rather than CKD worked better for me in keeping energy high enough to have intense workouts while cutting but to each his own. The most important thing is being aware of how your body is responding and modifying what you're doing to reflect that

cheers mate!
Cal

KiwiBuilder
02-17-2005, 12:47 PM
nice squat competition, Kiwiboy

I took a look at your progress pix -- you definitely look kiwi to me - dark, hairy with pasty pasty skin :D

looks like the cut is working, good luck! personally, I found that TKD rather than CKD worked better for me in keeping energy high enough to have intense workouts while cutting but to each his own. The most important thing is being aware of how your body is responding and modifying what you're doing to reflect that

cheers mate!
Cal

Thanks Cal.

Yep, Thomas definately keeps me honest in the gym.

I don't know much about TKD, so I might have to check it out - do you have a URL I could start with?

I am pasty, that much is true - but that's more likely a result of being born in the North of England :D My parents weren't sure where they should emigrate too - Oz or Canada, so they chose Kiwiland... Go figure! My choice would have Canada, but a 4 1/2 year old's choice doesn't carry much weight.

Relentless
02-17-2005, 01:19 PM
TKD = Targeted Ketogenic Diet

google +"Lyle MacDonald" +TKD and you'll find herds of it

I highly recommend Lyle's eBook on keto dieting if you don't already have it. worth the $30 or whatever

the short version: TKD is like a plain keto except you focus on getting most of your carbs pre and post workout - I did this by putting 20g of dextrose in my preworkout shake - this essentially helped replenish glycogen and enabled me to continue working out intensely despite being in keto and submaintenance in calories. On workout days my total carbs wound up being more like 50-60g rather than 30-40g but I stayed in keto because my body used up what I put in preworkout. Savvy?

KiwiBuilder
02-17-2005, 01:27 PM
TKD = Targeted Ketogenic Diet

google +"Lyle MacDonald" +TKD and you'll find herds of it

I highly recommend Lyle's eBook on keto dieting if you don't already have it. worth the $30 or whatever

the short version: TKD is like a plain keto except you focus on getting most of your carbs pre and post workout - I did this by putting 20g of dextrose in my preworkout shake - this essentially helped replenish glycogen and enabled me to continue working out intensely despite being in keto and submaintenance in calories. On workout days my total carbs wound up being more like 50-60g rather than 30-40g but I stayed in keto because my body used up what I put in preworkout. Savvy?

Cheers Cal - yep, sounds simple enough :)

I'll check Meester Lyle out...

KiwiBuilder
02-21-2005, 12:26 PM
Monday February 21

Chest/Back

Reps x Kgs

::Chest::
Smith Bench : 8 x 20, 8 x 60, 8 x 90, 8 x 90
Smith Incline Bench : 8 x 50, 8 x 50, 8 x 50
Smith Decline Bench : 8 x 50, 8 x 50, 8 x 50
Incline Flyes : 10 x 20, 10 x 20, 10 x 20.

::Back::
Horizontal Row : 10 x 8 pl, 10 x 8 pl, 10 x 8 pl.
Upright Ezy Row : 8 x 45, 8 x 45, 8 x 45 (Up from 40)
Pull Ups : 4 x BW + 6 assisted, 2 x BW + 8 assisted.

Notes :
Smith Excercises : This machine sucks for benching. I probably said that already.
Pullups : Our lat machine is out of action, so we bit the bullet and went with pull ups. I fared better than the last time I tried these, but I still suck like a crack whore.

KiwiBuilder
02-21-2005, 12:31 PM
Tuesday February 22

Cardio :

50 mins treadmill, alternating between 6 and 11 kmh.

Normally I can't jog that fast but this morning a miracle occurred...

Relentless
02-21-2005, 01:47 PM
11kph is a bit more than a jog. ;)

TTT
02-21-2005, 02:34 PM
Tuesday February 22

Cardio :

50 mins treadmill, alternating between 6 and 11 kmh.

Normally I can't jog that fast but this morning a miracle occurred...

miracle=fitness!
Well done!

Also, those military presses up there were awesome.

-TIM-
02-21-2005, 02:46 PM
What type of grip do you use for pullups? I hate using a double overhand grip. I've been using a neutral grip now and I love them. Nice lifts though.

KiwiBuilder
02-21-2005, 03:01 PM
TTT: yep, I was amazed at how long I managed to keep up the 11 kmh for, but once I stopped I was buggered :) The Militaries are one of my faves, but are actually more difficult on the Smith machine for some reason. Maybe it needs greasing...

TN : Not sure what you'd call my grip. Kind of a wide, overhand grip? I don't know enough about pull ups to know the difference :scratch:

TTT
02-21-2005, 03:23 PM
Yeah I think yours is a 'pullup' grip, Kiwi. I think Neutral grip is where you have your palms facing each other.

KiwiBuilder
02-21-2005, 03:25 PM
Yeah I think yours is a 'pullup' grip, Kiwi. I think Neutral grip is where you have your palms facing each other.

Ah, righty oh. I've seen that on ExRx.net. Thanks TTT.

MixmasterNash
02-21-2005, 03:27 PM
Yeah I think yours is a 'pullup' grip, Kiwi. I think Neutral grip is where you have your palms facing each other.

:withstupi

Always good to see progress on pullups!

Neutral grip and chins are easier, and a good way to get a few more reps after maxing out on pullups.

KiwiBuilder
02-21-2005, 03:32 PM
:withstupi

Always good to see progress on pullups!

Neutral grip and chins are easier, and a good way to get a few more reps after maxing out on pullups.

Hi MMN, thanks for visiting!

I/we have been avoiding them for a while now - I guess I've considered them to be in the domain of 'real' lifters and have been sticking to the lat pulldown machine. Now that that's broken we have no option but to join those 'real' lifters. They sure are the make or break excercise!

With regards to the neutral grip, I can't think of anything at the gym that provides for those kind of grip, but seeing as our engineering dept made our current pullup bar, they might into making a parallel set for neutrals.

MixmasterNash
02-21-2005, 03:35 PM
seeing as our engineering dept made our current pullup bar, they might into making a parallel set for neutrals.

That is seriously cool.

KiwiBuilder
02-21-2005, 03:39 PM
That is seriously cool.

Yeah, I guess we're quite lucky really - not just with the engineering dept, but also we have the ability to influence the committee who run the gym and advise them as to what gear they should buy. The gym has an annual income that allows for several large pieces of equipment to be purchased each year, and the money needs to be spent :)

-TIM-
02-22-2005, 11:28 AM
With regards to the neutral grip, I can't think of anything at the gym that provides for those kind of grip...
There's a close-grip attachment that you use for seated cable rows that can be used. The handles are about 6 inches apart but are welded together in a V-fashion. That can be placed over most pullup bars to provide a close grip, and it stays in place. I don't have to do this at my gym, but I've seen it done at others without a close grip build into the rack. Hope that made sense. I bet you'd love them if you gave'em a shot. :thumbup:

-TIM-
02-22-2005, 11:33 AM
Found a picture of the attachment I was talking about. Might clear things up a bit...

KiwiBuilder
02-22-2005, 12:14 PM
Thanks Tim - I did know what you meant as I've seen people using them too (not to mention Ronnie using one for some HUGE weights on a upright row thingo)

I don't think we have of those in the gym, so it must be time to get some :)

KiwiBuilder
02-23-2005, 12:30 PM
Wednesday February 24

Legs/Abs

Reps x Kgs

::Legs::
Smith Squats : 8 x 60, 8 x 100, 8 x 110*, 8 x 110*
Smith Lunges : 10 x 20 (bar), 10 x 30, 10 x 30, 10 x 30.
Smith Calf Raises : 8 x 100, 6 x 140, 7 x 140, 7 x 140.

::Abs::
Weighted Decline Crunches : 10 x 10, 10 x 10, 10 x 10, 10 x 10.
Side Crunches : 30, 30, 30, 30
Hanging Leg Raises : 20, 20, 20

Notes:
Squats : I'm able to squat 100 to parallel, so moved on to 110*, which were a few inches off. I'll work on them...
SCR : Taking my own advice, I upped my weight for all 3 heavy sets and went hard. Didn't get full sets though.

Musix :
We got a new stereo for the gym a week or two back (it's actually a home theatre system, with a decent sub). I was in the process of changing the radio to a rock station when this other turkey says he was listening to a nice CD yesterday - did I want him to put that on? Not wanting to be a ****** I agreed. And **** me, it was worse than I anticipated. It started with some absolute crap rap ****e, then devolved into some despicable Ooomsh Ooomsh rubbish. I should have yelled "JESUS ****ING CHRIST! WHATS WRONG WITH YOU PEOPLE?"

TTT
02-23-2005, 03:46 PM
Lunges on the Smith sound really interesting - don't your back/shoulders naturally move forward or backward when you descend?

Anyway, good work man. That's a lot of leg raises too :)

KiwiBuilder
02-23-2005, 03:53 PM
Lunges on the Smith sound really interesting - don't your back/shoulders naturally move forward or backward when you descend?

Anyway, good work man. That's a lot of leg raises too :)

Not sure about the shoulder thing. They seem to be pretty good. I know that my legs are burning nicely around rep #6 of each set!

Per the leg raises, I do these with my knees bending, so that my calf are still vertical, rather than horizontal. I guess that makes quite a difference (easier)?

All in all my legs were completely buggered for about an hour afterwards. I was staggering around like a drunken fool :)

KiwiBuilder
02-24-2005, 06:16 PM
Thursday February 24

Shoulders/Arms

Reps x Kgs

::Shoulders::
Smith Military Press : 8 x bar, 8 x 55, 6 x 55, 4 x 55, 7 x 55.
Arnold Press : 7 x 22.5, 6 x 22.5, 5 x 20, 4 x 20.
Lateral D/B Raise : 10 x 20, 10 x 20, 10 x 15, 10 x 15
Front D/B Raise : 10 x 15, 10 x 15, 10 x 10, 10 x 10

::Arms::
Pull Ups : 6,6,4 s/s with
Dips : 12, 10, 8
Ezy Curl : 10 x 45, 8 x 45, 7 x 45, 5 x 45 (New PR up from 40) s/s with
French Press : 12 x 15, 10 x 15, 10 x 15.

Notes :
Military Press/Arnolds : I am getting my arse caned by these, presumably as a result of doing them at the end of the week when my glycogen levels are really low. ****ers.
Ezy Curl : I made up for the MP/A's by upping my weight on the Ezy Curl. I was grunting like a little Indian lady giving birth to her elephant love child throughout as a result... Good fun.

Musix : Took control of the radio today and got to listen to some ****ing decent music for a change. Blindspott, Chili Peppers, Shihad et al. None of this bro ****...

KiwiBuilder
02-28-2005, 12:33 PM
Monday February 28

Chest/Back

Reps x Kgs

::Chest::
Smith Flat Bench : 8 x 50, 90 x 2, 80 x 4, 80 x 4, 80 x 4, 80 x 4.
Smith Incline Bench : 8 x 50, 8 x 50, 8 x 50.
Smith Decline Bench : 8 x 50, 8 x 50, 8 x 50.
Smith Flat Bench (Short Range) : 20 x bar, 20 x bar+10, 20 x bar+10
Flat Flyes : 6 x 32.5, 32.5 x 6, 27.5 x 7, 22.5 x 8

::Back::
Pull Ups : 4+6 assisted, 2 + 8 assisted, 2 + 8 assisted.
SLDL : 8 x 50, 8 x 90, 8 x 120, 3 x 150 (New PR), 6 x 140.
Ezy Upright Row : 8 x 45, 8 x 45, 8 x 45.
Horizontal Row : 10 x 14 pl, 10 x 14 pl, 6 x 14 pl.

Notes:
Bench : Overall a weak chest session, but I my chest was knackered at the end, not to mention pumped.
Back : Had an awesome back workout. The SLDL's made my legs wobbly, causing me to stagger around for the rest of the session!

KiwiBuilder
02-28-2005, 12:39 PM
Tuesday March 1 (Already? ****...)

Cardio

Treadmill : HIIT jogging between 6 and 12 Km/H.

Weighted situps : 4 sets of 10 with 10 Kg plate.

Hanging Leg Raises : 20 crunches, 10 straight leg, 20, 10, 20.

Relentless
02-28-2005, 01:54 PM
what's with the ab work being all the same, mate?

if you can get 4x10kg weighted situps, I betcha you could get at least 6-8 with 15kg

progression is king, baby


and I wouldn't worry too much about your arnolds/millies while you're CKDing. CKD is awful for lifting except immediately after your carbs. everything else SHOULD be crap.

KiwiBuilder
02-28-2005, 02:07 PM
what's with the ab work being all the same, mate?

if you can get 4x10kg weighted situps, I betcha you could get at least 6-8 with 15kg

progression is king, baby


and I wouldn't worry too much about your arnolds/millies while you're CKDing. CKD is awful for lifting except immediately after your carbs. everything else SHOULD be crap.

LOL, I flirted with the idea of grabbing the 15 Kg plate. I know I should have. I consider myself reprimanded and will be sure to use it next time :)

Thanks for the :whip: Cal

TTT
02-28-2005, 03:41 PM
All the same, nice work. That must suck having no energy.


I was grunting like a little Indian lady giving birth to her elephant love child throughout as a result... Good fun.
Haha!

KiwiBuilder
03-02-2005, 12:56 PM
Wednesday March 2

Legs/Abs

Reps x Kgs

::Legs::
Smith Squats : 8 x 60, 8 x 100, 8 x 100, 8 x 100.
Smith Lunges : 8 x bar, 8 x 40, 8 x 40, 8 x 40.
Smith Calf Raises : 8 x 60, 8 x 100, 6 x 140, 7 x 140, 8 x 130.

::Abs::
Side Crunches : 30, 30, 30
Hanging Leg Raises : 20, 20.

Notes:
Squats : Today was the closest I have ever come to puking in the gym. Or fainting for that matter. It was CLOSE. I had to drink half my shake to bring me around! Anyhoo, I focussed on depth, getting to parallel on each squat.
General : I could barely walk after the session, once again staggering around like some kind of drunken fool. All good.

KiwiBuilder
03-02-2005, 12:57 PM
All the same, nice work. That must suck having no energy.


Haha!

Yep, no energy is uncool.

Relentless
03-02-2005, 01:07 PM
so you're saying you HAVEN'T puked at the gym?

shame on you

next workout, lift till you puke - it's an important part of the meathead tradition

KiwiBuilder
03-02-2005, 01:09 PM
so you're saying you HAVEN'T puked at the gym?

shame on you

next workout, lift till you puke - it's an important part of the meathead tradition

*Hangs head in shame* No Master, I haven't... Must. Try. Harder.

Relentless
03-02-2005, 01:56 PM
I recommend high-rep, heavy leg press (like 2x25 rep sets of the highest weight you can get that with), followed by high-rep medium weight squats.

That oughta do it.

:evillaugh:

KiwiBuilder
03-02-2005, 01:57 PM
I recommend high-rep, heavy leg press (like 2x25 rep sets of the highest weight you can get that with), followed by high-rep medium weight squats.

That oughta do it.

:evillaugh:

Erm, thanks man. I'll be sure to take a bucket with me next Wednesday ...
:cry:

KiwiBuilder
03-03-2005, 12:25 PM
Thursday March 3

Arms/Shoulders

Reps x Kgs

::Shoulders::
Smith Military Press : 8 x bar, 7 x 50, 7 x 50, 7 x 50.
Arnold Press : 8 x 15, 10 x 22.5, 9 x 22.5, 7 x 22.5.
Lateral Raise : 10 x 20, 10 x 20, 10 x 15, 10 x 15.
Front Raise : 10 x 15, 10 x 15, 10 x 10, 10 x 10.

::Arms::
CGCU : 5, 5 s/s with
Cable Pushdown : 20 x 6pl!!!, 10 x 6 pl.
Ezy Curl : 8 x 45, 7 x 45, 8 x 45 s/s with
French Press : 10 x 15, 8 x 15, 8 x 15.

Notes:
Arnolds : Finally managed to claw my way back up to some full sets with the 22.5's.
Fronts/Laterals : Really should bump up the weights for these puppies.
Ezy Curl : I'm thinking that maybe last week I had only 42.5 on the bar. These were heavy mofos. Had to cheat the last coupla reps in the last set.

Edit : Entered correct reps, rather than those from memory.

KiwiBuilder
03-03-2005, 12:27 PM
Friday March 4

Cardio :
Treadmill : 40 minutes c/w HIIT between 6 and 10 Km/H.

Abs :
Weighted Situps (Reps x Kgs) : 20 x 15, 20 x 15, 20 x 15.

KiwiBuilder
03-03-2005, 12:29 PM
At the supermarket last night, I found they had some EAS Thermo Dynamx on special - 60 caps for $22 ($1.10 a day :)). I'll give them a shot starting next week.

Relentless
03-03-2005, 02:02 PM
At the supermarket last night, I found they had some EAS Thermo Dynamx on special - 60 caps for $22 ($1.10 a day :)). I'll give them a shot starting next week.

Prepare to sweat like a hog when you lift.

And to sweat often even when you aren't. ;)

Going to watch the North vs South rugby match this weekend? I expect the South to dominate. :)

KiwiBuilder
03-03-2005, 02:43 PM
Prepare to sweat like a hog when you lift.

That I already do :(


And to sweat often even when you aren't. ;)

As you probably guessed I couldn't wait and popped some caps this morning. Already warming up!


Going to watch the North vs South rugby match this weekend? I expect the South to dominate. :)

Nah. Contrary to popular belief, not everyone in this country is rugby (union) mad. I'm a keen rugby league man. I have no choice on that, I was born in Wigan in the UK, home of rugby league. It's in my blood :) Oh and union bores the tits of me...

I take it you're a bit of a rugby fan Cal?

TTT
03-03-2005, 03:07 PM
Nice workouts in here man.
Sounds like those pills have some good stuff in them :) Maybe I'll try them one day, see if I can get shredded.

Rugby and League both have their good points, I guess. I actually don't follow either of them very closely, but I usually watch the World Cup!

KiwiBuilder
03-03-2005, 03:12 PM
Nice workouts in here man.
Sounds like those pills have some good stuff in them :) Maybe I'll try them one day, see if I can get shredded.

Rugby and League both have their good points, I guess. I actually don't follow either of them very closely, but I usually watch the World Cup!

Thanks T-Man. I certainly give it my best. I can't wait until I start bulking so I can really hit those weights properly though...

Lots of caffeine in the pills, and green and black tea extracts. I've also got some others that are nearly finished which contain HCA, Citrus Aurantium and Cayenne, which I'm also downing as a chaser... Am I edgy yet....?

Patz
03-03-2005, 03:17 PM
THis is nice progress..aren't you the guy who lost 70lbs on Atkins?

KiwiBuilder
03-03-2005, 03:19 PM
THis is nice progress..aren't you the guy who lost 70lbs on Atkins?

Hi mrelwooddowd, alas I am not. Luckily I've never needed to lose that much. I'm struggling to lose 20!!!!

Thanks for stopping by :)

Patz
03-03-2005, 03:23 PM
The one time I tried Atkins I felt totally sugarless, and quit after a week. PSMF seems safer to me, but still rips the weight off quickly. I don't particularly like either though..lol.

I just like CARBSSSSSSSSSS

KiwiBuilder
03-03-2005, 03:57 PM
I've done Atkins several times, the last time being up until about August last year, when I got down to 91 Kgs. Unfortunately I didn't know much about dieting, body building or muscle loss and didn't realise that I had lost lots of muscle along with the fat.

Then I decided to come off the diet and try bulking with real food, given that I had started lifting weights. Again, I didn't know much about doing it properly, so ballooned up to 101 Kgs within the space of 2 or 3 weeks. So, I've been trying to cut it down ever since. First with a more careful approach to eating, but with a CKD since January. I'm down around 96 Kgs now, but even that's fluctuating. The pants are looser and the mirror is kinder, and those are the two main indicators :)

I don't mind doing the CKD, although it's a bitch trying to get into ketosis each week and then it's only for 3 or 4 days. On the flip side I absolutely love the weekend. Carbs

Carbs

CAAAARRRRBBBBBBSSSSS!!!!

Patz
03-03-2005, 04:17 PM
carbs
areeeee
greaaaatttttt

what is CKD?

KiwiBuilder
03-03-2005, 05:03 PM
carbs
areeeee
greaaaatttttt

what is CKD?

CKD is Cyclical Ketogenic Diet. Basically a ketogenic diet during the week, followed by a carb-up for 24-36 hours on the weekend. There are strict parameters regarding the %fat and protein intake during the ketogenic phase and regarding the amount of carbs to ingest during the carb-up, but it's essentially Atkins with a carb up.

Carb Ups are the bomb!

Relentless
03-03-2005, 05:22 PM
I take it you're a bit of a rugby fan Cal?

Not particularly. I mean, I'll watch it, and I actually came 2nd in my world cup pool back in 2003 but not a fanatic by any means.

A lot of the enjoyment of rugby I get is watching the Aussies and Kiwis and assorted 6 nations expatriots I hang with get all worked up about the matches. Almost everyone I play football with has played competitive rugby, and one older guy played at a very competitive level before leaving Wellington to come to Canada while his wife did her masters & phd. He said that he got an offer from some team (Otago maybe? I forget) but it was long enough ago that the salaries were total crap. He was a stout, shorter guy but I remember finding it hard to get around his blocks despite having 15 years, 50+lbs and a lot of speed/strength on him. Excellent positional player and his level of fitness was frightening for someone with a modest belly and BF level... he wasn't REALLY fast but he could run around at 70-80% all ****ing day.

KiwiBuilder
03-03-2005, 07:33 PM
Not particularly. I mean, I'll watch it, and I actually came 2nd in my world cup pool back in 2003 but not a fanatic by any means.

A lot of the enjoyment of rugby I get is watching the Aussies and Kiwis and assorted 6 nations expatriots I hang with get all worked up about the matches. Almost everyone I play football with has played competitive rugby, and one older guy played at a very competitive level before leaving Wellington to come to Canada while his wife did her masters & phd. He said that he got an offer from some team (Otago maybe? I forget) but it was long enough ago that the salaries were total crap. He was a stout, shorter guy but I remember finding it hard to get around his blocks despite having 15 years, 50+lbs and a lot of speed/strength on him. Excellent positional player and his level of fitness was frightening for someone with a modest belly and BF level... he wasn't REALLY fast but he could run around at 70-80% all ****ing day.

LOL. I flatted with some Saffies in London and I swear, their level of enthusiasm when watching test matches was scary. I mean I was afraid for myself at one point. Still, nothing like a good international sports game to get the testosterone pumping.

Concur about the fitness. There's plenty of men you described playing second and third division rugby here, and the skills aren't that flash as you say, but they can trot around all day. I'd be bent over the corner puking my guts out after the first 10 minutes. Mind you, I did play inline hockey for 3 years and that I could handle fairly well. OK, apart from the breakaways perhaps...

Patz
03-03-2005, 08:07 PM
CKD is Cyclical Ketogenic Diet. Basically a ketogenic diet during the week, followed by a carb-up for 24-36 hours on the weekend. There are strict parameters regarding the %fat and protein intake during the ketogenic phase and regarding the amount of carbs to ingest during the carb-up, but it's essentially Atkins with a carb up.

Carb Ups are the bomb!

And even kinda like PSMF with refeeds I suppose.

KiwiBuilder
03-03-2005, 08:18 PM
And even kinda like PSMF with refeeds I suppose.

Yes it does sound that way, just not as extreme!

briancurran01
03-03-2005, 08:47 PM
so how is the cutting coming man?

I gotta figure out a muscle building diet i still eat like i am on psmf lol. 12 months of dieting will do that to ya i guess.

KiwiBuilder
03-03-2005, 09:04 PM
The cut is coming along slowly, but surely. I feel fat and bloated after the carb up, but that's to be expected I guess.

My weight's not coming down like I expected, but like I mentioned somewhere else, the pants and the mirror are showing losses. And the pinch test on my stomach using my fingers is encouraging. Sure, not terribly scientific, but it works.

I'll see about taking some more photos tonight to gauge progress.

Per you diet. I feel that low GI carbs is the only way to go. I'm going to invest in a book shortly all about it, plus it has a list of low GI foods. Interestingly enough potatos are high GI and chocolate is low. Go figure!!

Patz
03-05-2005, 12:32 AM
I try to stick with lots of oatmeal. It does a lot for what it is.

KiwiBuilder
03-05-2005, 03:39 PM
I try to stick with lots of oatmeal. It does a lot for what it is.

Oh yes! Come the weekend, I look forward the most to my Saturday morning bowl of porridge. A near orgasmic experience :)

Patz
03-06-2005, 12:45 AM
Oh yes! Come the weekend, I look forward the most to my Saturday morning bowl of porridge. A near orgasmic experience :)


wellllllll...I eat the oatmeal raw most of the time, so it's more like looking at a fat lady naked for me..lol

KiwiBuilder
03-06-2005, 12:18 PM
wellllllll...I eat the oatmeal raw most of the time, so it's more like looking at a fat lady naked for me..lol

Nice!!!

TTT
03-06-2005, 12:31 PM
Ahem. Workouts? :)

KiwiBuilder
03-06-2005, 12:33 PM
Ahem. Workouts? :)

Patience young Jedi :)

Yee gods. Did I say that out loud? I am a geek...

Patz
03-06-2005, 10:15 PM
Lol..

KiwiBuilder
03-07-2005, 12:53 PM
Monday March 8

Chest/Back

Reps x Kgs

::Chest::
Smith Decline Bench : 8 x 60, 8 x 80, 8 x 80, 8 x 80
Smith Flat Bench : 8 x 60, 4 x 80, 8 x 70, 8 x 70
Smith Incline Bench : 8 x 60, 8 x 60, 7 x 60.
Incline Flyes : 7 x 20, 7 x 20, 9 x 20

::Back::
Bent Over Rows : 15 x 70, 15 x 70, 15 x 70
Lat Pulldown : 8 x 14pl, 8 x 14 pl, 8 x 13 pl.
Ezy Upright Row : 8 x 45, 8 x 45, 8 x 45.
Horizontal Row : 8 x 14pl 8 x 14 pl, 8 x 15 pl (Up from 14).
Shrugs : Stack (19 pl) x 10, stack x 10, stack x 10.

Notes :
Flat Bench : Completely and utterly owned by these after doing the declines. In fact, came close to barfing once again. Seems to be a theme developing here.
Horizontal Rows : On a better note, we changed this up a plate. Hard, but good fun...
Idiots : We have this dude we call Monkey Boy due to the way he chimps around at the gym. Anyway, he was hanging around last night and finally asks half way through our set of incline bench if he can do a set. I say yes, once I have done my set. So he duly starts unloading the plates. We laugh at his stupidity etc. Then later on he does the same thing with the Ezy Curl bar when I'm doing the upright rows. Idiot.

Relentless
03-07-2005, 02:17 PM
be careful around monkey boy

per the thread about the attacking chimpanzees, they tend to attack genitalia

best handled at a distance, with firearms

KiwiBuilder
03-07-2005, 02:19 PM
be careful around monkey boy

per the thread about the attacking chimpanzees, they tend to attack genitalia

best handled at a distance, with firearms

Egads! He's short enough to pose an immediate threat to my 'nads.

I'll be sure to keep my pistol in my shorts whilst at the gym.

Relentless
03-07-2005, 02:24 PM
I'll be sure to keep my pistol in my shorts whilst at the gym.

I would hope that that is SOP for you.

If not, I definitely don't want you lifting/dangling in the same gym as me! :)

KiwiBuilder
03-07-2005, 02:29 PM
I would hope that that is SOP for you.

If not, I definitely don't want you lifting/dangling in the same gym as me! :)

Usually... :)

KiwiBuilder
03-07-2005, 03:15 PM
Tuesday March 9

Cardio :

15 mins jogging on 10.
25 mins walking on 6 at 10/15 incline.

Weighted Situps:

10 x 10 Kg.
10 x 20 Kg.
10 x 20 Kg.
10 x 20 Kg.

Skipping:

150, 100.

KiwiBuilder
03-09-2005, 12:42 PM
Wednesday March 9

Shoulders/Arms

Reps x Kgs

::Shoulders::
Lateral Raises : 10 x 17.5, 10 x 17.5, 10 x 17.5.
Front Raises : 10 x 12.5, 10 x 12.5, 10 x 12.5.
Smith Military Press : 9 x 50, 7 x 50, 7 x 50.
Arnolds : 9 x 22.5, 7 x 22.5, 7 x 22.5.

::Arms::
CG Chins : 6, 6, 4 s/s with
Cable Push Down : 8 x 8pl, 8 x 8pl, 10 x 6pl.
Ezy Curl : 7(1) x 45, 6(2) x 45, 6(2) x 45. (indicates cheated reps) s/s with
French Press : 12 x 15, 12 x 15, 12 x 15.

Notes :
General : Monkey Boy was having some kind of protest last night and hogging the Smith machine, so we did the lateral/side raises to start with. Good on him, it helped us change it up. Maybe I'll buy him some peanuts...
Ezy Curl : Got owned by these last night, despite my grunting.
Mirror : After the work out I finally followed Thomas' lead and removed my singlet for a post workout vanity session. I think I might have him in the abs race. But he's got the more muscular body. A lot like Cocoa actually.

Thursday March 10

Weigh In : 96.25 Kgs

Finally some movement downwards again. I know, I know!!

Relentless
03-09-2005, 02:14 PM
Mirror : After the work out I finally followed Thomas' lead and removed my singlet for a post workout vanity session. I think I might have him in the abs race. But he's got the more muscular body.

Pasty Kiwi posedown action. :thumbup:

KiwiBuilder
03-09-2005, 02:30 PM
Pasty Kiwi posedown action. :thumbup:

oooh yeah baby. Gotta love that PKP :)

Patz
03-09-2005, 08:04 PM
Damn all this metric! Why can't the rest of the world just be like us? Guess I'll have to add a converter to my favorites.

KiwiBuilder
03-09-2005, 08:08 PM
Damn all this metric! Why can't the rest of the world just be like us? Guess I'll have to add a converter to my favorites.


...damn everything in metric being divisible by 10, thereby being much easier than that other antiquated system... :)

KiwiBuilder
03-10-2005, 12:37 PM
Thursday March 10

Legs

Reps x Kgs

Smith Squats (ATF) : 8 x bar, 1 x 90, 3 x 80, 3 x 80, 3 x 80, 3 x 80.
Smith Lunges : 8 x bar, 8 x 45, 8 x 45, 8 x 45.
Smith Calf Raises : 8 x 45, 8 x 130, 8 x 130, 8 x 130.
Smith Seated Calf Raises : 8 x 130, 8 x 130, 8 x 130.

Also

Side Crunches : 40, 30, 30.
Hanging Leg Raises : 20, 20, 20.

Notes :
Squats : After reading plenty about people swearing by ATF squats I thought I'd lower my weight and run with that. Except that doing ATF squats on a CKD sucks. Doing ATF squats on a Thursday night when doing a CKD REALLY sucks :(. So, I did sets of 3 followed by as many minutes rest...

Relentless
03-10-2005, 12:47 PM
ooh, depleted squats really DO suck

keep at the ATF though... it will REALLY help your burst out of the hole

KiwiBuilder
03-10-2005, 12:49 PM
If I could use only one word to describe those squats it would be



SURVIVAL.

KiwiBuilder
03-10-2005, 01:09 PM
Friday March 11

Cardio:

Treadmill 10 minutes alt between 6 and 10. 25 minutes at 6 on a 4 incline.

Some skipping.

Abs:

3 sets of weighted sit ups with a 20 Kg plate.

Patz
03-10-2005, 09:23 PM
...damn everything in metric being divisible by 10, thereby being much easier than that other antiquated system... :)

YEAH BUT....UHHH...

I already KNOW mine. Actually I know metric too, but the conversion escapes me. Something about kilo's x 2.2 or whatever.

I still hate it, and my peeps are from England!

KiwiBuilder
03-14-2005, 12:30 PM
Monday March 14

Chest/Back

Reps x Kgs

::Chest::
Flat Smith Bench : 9 x 80, 7 x 80, 5 x 80.
Decline Smith Bench : 9 x 50, 8 x 50, 8 x 50.
Incline Smith Bench : 8 x 50, 8 x 50, 8 x 50.
Incline Flyes : 8 x 20, 7 x 20, 7 x 20.

::Back::
Upright Row : 8 x 50, 6+2 x 50, 4+4 x 50 (Up from 45).
WGPU (Assisted) : 7,7,5.
Lat P/Down : 8 x 10 pl, 8 x 10 pl.

Notes :
Bench : Had more energy last night so made good use of it. Chest is nice and sore this morning :).
Lat Pulldown : Just a couple of slooooow sets with a lighter weight, just to finish off the lats. Felt GOOOOOD.

Awesome workout. Felt good. Looked good.

Coke
03-14-2005, 12:43 PM
Keeping on track with it real nicely man, good chest and back session.

KiwiBuilder
03-14-2005, 01:03 PM
Keeping on track with it real nicely man, good chest and back session.

Thanks Cocoa.

KiwiBuilder
03-14-2005, 07:58 PM
Tuesday March 15

Cardio :

Treadmill. Some alternating between 6 and 10 then a steady 6 on a 6 incline.

Skipping : ~400

Weighted Situps : 3 x 20 with 20 Kg plate.

Patz
03-14-2005, 10:25 PM
Kiwi..what exactly do you do for "skipping," and what are the desired benefits of it?

KiwiBuilder
03-15-2005, 12:20 PM
Kiwi..what exactly do you do for "skipping," and what are the desired benefits of it?

Skipping rope. Cardio excercise. It's also good for the eye/hand/foot coordination as evidenced by my inability to progress from two feet to single foot :(

Relentless
03-15-2005, 01:05 PM
don't lie

Skipping for kiwis is nancing down the road as you leave flowers and candy strewn about.

Admit it!

Oh wait. That's Frenchmen. Nevermind.

KiwiBuilder
03-15-2005, 01:12 PM
don't lie

Skipping for kiwis is nancing down the road as you leave flowers and candy strewn about.

Admit it!

Oh wait. That's Frenchmen. Nevermind.

Yo Cal, whatever you're on - I want some! :)

TTT
03-16-2005, 12:15 AM
Haha. And picking up some of the local ladies (sheep) on the way.... :)

Anyway, you're doing well, Kiwi. Those are still some heavy squats, especially for being depleted. And good work on the rows.

KiwiBuilder
03-16-2005, 01:09 PM
Haha. And picking up some of the local ladies (sheep) on the way.... :)

Anyway, you're doing well, Kiwi. Those are still some heavy squats, especially for being depleted. And good work on the rows.

Thanks TTT.

Depleted workouts suck.

I love rows!

KiwiBuilder
03-16-2005, 01:17 PM
Wednesday March 16

Shoulders/Arms

Reps x Kgs

::Shoulders::
Smith Military Press : 12 x 50, 8 x 50, 8 x 50.
Arnold Press : 25 x 6, 8 x 22.5, 6 x 22.5.
Front Raises : 10 x 10, 10 x 10, 10 x 10.
Side Raises : 8 x 20, 10 x 20, 10 x 20.

::Arms::
CGCU : 6,6,6 s/s with
Cable Pushdown : 8 x 8 pl, 8 x 8 pl, 8 x 7 pl
Ezy Curl : 7+1 x 45, 6 + 2 x 45, 4+4 x 45 s/s with
French Press : 8 x 15, 8 x 15, 8 x 15.

Notes:
Most of the excercises I could feel my chest, esp. the mils. This affected most of my workout.
Also, my partner and kids turned up halfway through the workout, which affected my concentration.
All in all an average workout.

Relentless
03-16-2005, 01:23 PM
you're not going to failure on your lifts, are you...?

KiwiBuilder
03-16-2005, 01:28 PM
you're not going to failure on your lifts, are you...?

Yes and no...

It depends on the excercise, but generally if I get an 'easy' 8 out of a set I'll do a few more, otherwise I'm trying to push out sets of 8. If I can't get a set of 8 then I'll do an extra, smaller set.

And sometimes I even manage to pile some extra weight on :)

Patz
03-16-2005, 11:07 PM
Ah, the jump-rope..I thought you were actually going into a large-floored area and skipping around for however long..lol. I would like to jump-rope some as well, but the ceilings are too low. I should just get all awesome at it so I can go jogging, yet be skipping rope as I jog. Didn't Rocky do that once?

KiwiBuilder
03-17-2005, 12:05 PM
Ah, the jump-rope..I thought you were actually going into a large-floored area and skipping around for however long..lol. I would like to jump-rope some as well, but the ceilings are too low. I should just get all awesome at it so I can go jogging, yet be skipping rope as I jog. Didn't Rocky do that once?

Yikes, claustrophobia! How do you manage to do Military Press and the like?

KiwiBuilder
03-17-2005, 12:15 PM
Thursday March 17

Legs

Reps x Kgs

Smith Squats : 8 x bar, 8 x 60 ATF, 4 x 80 ATF, 10 x 80, 10 x 80, 10 x 80.
Lunges : 10 x bar, 10 x 45, 10 x 45, 10 x 45.
Seated Calf Raises : 8 x 130, 15 x 130, 10 x 130.

Notes:
Squats : Once again tried ATF squats, but clearly need to start with a lower weight. Swapped to doing parallel instead and found the weight a bit easy.

Friday March 18

Cardio :

Treadmill - 6 Km/H @ 6 incline for 25 minutes then a graduated rise of 1º every minute up to 13º, then dropping down again every minute. Jolly hard work, but an awesome workout.

Weighted Sit Ups : 20 x 20 Kgs x 2.

briancurran01
03-17-2005, 12:28 PM
nice work man hows the cutting coming?

KiwiBuilder
03-17-2005, 12:35 PM
In a word.... SLOWLY.

I've dropped 5 Kgs in total, but only .5 in the last month. I have been in ketosis and losing fat, so I must have also been gaining some muscle.

That said, with the weather cooling down here I tried on some of my long pants last night, and to my utter dismay found that none of my old pants fit, despite my waist actually looking much better than it has. I was quite depressed about it.

So, it looks like I'll be shelling out for some new jeans for this winter. ****.

TTT
03-17-2005, 01:02 PM
Well you might have so much more muscle around your midsection that it offsets the fat loss.... I've actually found that this happened to me, and I haven't significantly changed in fat %.

KiwiBuilder
03-17-2005, 01:04 PM
Well you might have so much more muscle around your midsection that it offsets the fat loss.... I've actually found that this happened to me, and I haven't significantly changed in fat %.

Actually Todd I was contemplating it this morning on the treadmill and was thinking along the same lines. I've been working my abs, plus doing deads has gotten my spinal erectors growing, so it's quite possible my waist has grown. I know that when I try on pants now, the legs and butt are getting tight from squatting :)

So, when are you heading up this way dude?

TTT
03-17-2005, 01:08 PM
Exactly the same problem here.

Well, I'll probably leave Chch around the 20th or so, and then hopefully (if I can get a ferry at such late notice) stay in Wellington over Easter (which beats driving....)
So I should be up sometime after that.

KiwiBuilder
03-17-2005, 03:10 PM
Exactly the same problem here.

Well, I'll probably leave Chch around the 20th or so, and then hopefully (if I can get a ferry at such late notice) stay in Wellington over Easter (which beats driving....)
So I should be up sometime after that.

Cool. Thinking about it, give us a yell if you need somewhere to stay too...

Coke
03-17-2005, 04:33 PM
Fine effort bro...on track and rolling with it - nice leg work.

KiwiBuilder
03-17-2005, 04:52 PM
Fine effort bro...on track and rolling with it - nice leg work.

Cocoa : Thanks man. Checking out your numbers compared with what I'm struggling with, makes them seem impossible :)

Relentless
03-18-2005, 02:19 PM
Actually Todd I was contemplating it this morning on the treadmill and was thinking along the same lines. I've been working my abs, plus doing deads has gotten my spinal erectors growing, so it's quite possible my waist has grown. I know that when I try on pants now, the legs and butt are getting tight from squatting :)


You should be taking measurements of key places on your body as well as weighing yourself during the cut.

- neck
- chest at nipple level
- biceps at largest point
- belly at navel level
- waist at narrowest point
- hips/buttocks at widest point
- thighs at widest point
- calves at widest point

this will give you another measurement to accurately judge your progress as you cut

TTT
03-18-2005, 02:45 PM
Hey thanks man, I think I'll be ok for accommodation though. But I'll def. try to get over to Tauranga for a workout.

KiwiBuilder
03-19-2005, 02:18 PM
You should be taking measurements of key places on your body as well as weighing yourself during the cut.

- neck
- chest at nipple level
- biceps at largest point
- belly at navel level
- waist at narrowest point
- hips/buttocks at widest point
- thighs at widest point
- calves at widest point

this will give you another measurement to accurately judge your progress as you cut

Thanks Cal. We don't have any calipers at the gym, but I have asked if we can get some. Failing that I may just have to bite the bullet myself. Any recommendations on calipers?

KiwiBuilder
03-19-2005, 02:19 PM
Hey thanks man, I think I'll be ok for accommodation though. But I'll def. try to get over to Tauranga for a workout.

Sweet as. Just say the word :)

KiwiBuilder
03-21-2005, 01:24 PM
Monday March 21

Chest/Back

Reps x Kgs

Smith Flat Bench : 8 x bar, 8 x 60.
Incline D/B : 7 x 42.5, 6(2) x 42.5, 5(2) x 42.5.
Incline Flyes : 8 x 32.5, 7 x 32.5, 7 x 42.5 s/s with
Lat P ulldown : 8 x 14 pl, 8 x 14 pl, 8 x 14 pl.
Dead Lift : 8 x 50, 8 x 90, 8 x 120.
Ezy Upright Row : 8 x 50, 8 x 50, 8 x 50.
WGPU : 3, 3, 3, 3

Notes:
Carbs! : I had forgotten what it is like to work out fully fuelled up. It is absolutely ****ing marvellous! I love it. Working out on a CKD sucks serious arse!
Incline D/B : Given that A) My workout was being carb fuelled and B) the Smith Machine sucks arse for benching I thought some good ol' fashioned heavy incline D/Bs were in order. My previous best was 42.5 Kgs so that's what I went with and I wasn't disappointed. The first thing I noticed was that even though the gas was running out I could still push out the reps, albeit slower. Under the CKD, once the gas has run out, IT HAS RUN OUT.
Deads : Started with some proper deadlifts, with a wide stance, resetting with each pull. Then when I got to 120 I went with a narrow stance, stiff legged pull. Then we noticed that some new gear had been delivered to the gym so we had to check that out.
New Gear : Alas, no bench yet. There is the hyperextension that I asked for, but the other stuff is just bitch gear. Thigh trainers and the like. As if the bitches don't already have more than enough gear that doesn't get used...

Patz
03-21-2005, 07:30 PM
Yikes, claustrophobia! How do you manage to do Military Press and the like?

The ceilings aren't too low to workout...I think they're 8 feet, and this being a UK journal I'll convert that to 2.44 meters. That's plenty high for working out, but not high enough for me (1.85 meters) to jump rope. :strong:

Edit: I thought you wre in England, but after reading TTT's posts, I've googled Tauranga and found it in New Zealand. Lucy Lawless country...

KiwiBuilder
03-21-2005, 07:32 PM
The ceilings aren't too low to workout...I think they're 8 feet, and this being a UK journal I'll convert that to 2.44 meters. That's plenty high for working out, but not high enough for me (1.85 meters) to jump rope. :strong:

Hmmm, not really sure what I was thinking (Oh, I was on my CKD therefore I wasn't thinking...). Clearly, whizzing a rope around is going to require more room that just jumping up and down.

I'm a doofus.

Patz
03-21-2005, 07:37 PM
We are all doofuses sometimes..I actually fill-in for people quite often when they aren't feeling up to being a doofus, so I am one probably 50% of the time.

KiwiBuilder
03-21-2005, 07:41 PM
We are all doofuses sometimes..I actually fill-in for people quite often when they aren't feeling up to being a doofus, so I am one probably 50% of the time.

Egads! Not a....doofusfillerinner!!!!

Coke
03-22-2005, 04:57 PM
Your last session was cool but you better keep moving on the road to largeness KiwiB, lol - make this $hit happen!!

KiwiBuilder
03-22-2005, 05:00 PM
Your last session was cool but you better keep moving on the road to largeness KiwiB, lol - make this $hit happen!!

I couldn't agree more Cocoa, and I think that might be the deciding factor in my cut/bulk decision. I've had enough of lifting with minimal size gains (decent strength gains), I WANNABEBIG!

KiwiBuilder
03-22-2005, 06:43 PM
I thought I'd start adding in my meals for a short time, just in case anyone sees anything that needs attention.

Tuesday March 22

Meal 1
Banana

Meal 2
Banana

Meal 3
125g tuna

Meal 4
100g pasta
250g tuna meal

Meal 5
Banana

Meal 6
PWO Shake - 20g Dex, 2 scoops Protein.

Meal 7 - Dinner
Bowl Chili
1/2 pita bread.

Wednesday March 23

Meal 1
1/2 cup porridge
tbsp Nutella (chocolate hazelnut spread).

Meal 2
Banana

Meal 3
125g tuna

Meal 4
50g potato wedges
100g meat chips
125g mixed veges

Meal 5
Banana

Meal 6
125 Tuna

Meal 7
PWO Shake - 20g Dex, 2 scoops Protein.

Meal 8
4 chicked sausages
100g mixed veges.
Gravy.

Meal 9
Rice Wafer

Patz
03-22-2005, 08:55 PM
That's too many bananas...I like them and all, but I couldn't eat that many, nor could I eat one as a meal and function on it.

KiwiBuilder
03-22-2005, 09:01 PM
That's too many bananas...I like them and all, but I couldn't eat that many, nor could I eat one as a meal and function on it.

When I can get down to the shop for some natty peanut butter I'll be replacing some of those bananas with PB sandwiches. The problem then is that it's real easy to go WAY over cals as the bread I eat, whilst being low GI is something like 180 cals per slice. Have a couple of those and there's nearly 1000 cals.

Patz
03-22-2005, 09:05 PM
That's a lot of cals for bread. Is the GI difference worth it to eat that instead of some 35 calorie bread, or even standard 70 calorie?

KiwiBuilder
03-22-2005, 09:06 PM
That's a lot of cals for bread. Is the GI difference worth it to eat that instead of some 35 calorie bread, or even standard 70 calorie?

Dunno. But it's DAMN nice bread...