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K1M
04-24-2007, 11:27 PM
21/4

ATG Squats
286 x 3
286 x 3
286 x 3

Parallel Squat
330 x 3
330 x 3
330 x 3

Ghetto GHR
BW x 8 (slight assist at bottom)
BW x 8 (slight assist at bottom)
BW x 8 (slight assist at bottom)
BW x 8 (slight assist at bottom)

K1M
04-24-2007, 11:32 PM
24/4

Flat BB Press
235 x 2
230 x 3
230 x 3

HG Pullups
BW + 20 x 3
BW + 20 x 3
BW + 20 x 3
BW + 20 x 3
BW + 20 x 3

Bench Dips
BW + 90 x 5
BW + 90 x 5
BW + 110 x 5

Cable Flies
75s x 5
75s x 5
75s x 5
75s x 5


ME Squat next session. Hoping for 385 x 1.

K1M
04-24-2007, 11:34 PM
25/4

Anzac Day here in Australia. Weighed in this morning at 186lbs.

8.8
04-24-2007, 11:35 PM
anzac day!! whats that!!!!


love the avi

what are your goals? you compete?

K1M
04-24-2007, 11:37 PM
Anzac Day is dedicated to the ANZAC soldiers that fought in the World Wars.

I love the avi too, dunno who it is :)

My goals are to get as big and strong as possible - 1500lb total eventually would be awesome. No, I don't compete.

8.8
04-24-2007, 11:40 PM
i dont know why i thought anzac would be an animal lol

good goals!!!! big and strong = good!!!

K1M
04-26-2007, 02:43 AM
April 26

Power Squats
365 x 2
355 x 3
310 x 5 x 3

BB Rows
240 x 3 x 10

Leg Press
560 x 3 x 5
530 x 8

HG Curls
55s x 6
60s x 3 x 5
65s x 3

K1M
05-07-2007, 09:10 PM
May 2

Decent workout. Speed bench went well.. I think. I'm not sure what to expect LOL

Speed Bench
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Flat BB Press
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3

DB Rows
120 x 5
105 x 8
100 x 12

Close-grip Bench
220 x 3
210 x 4
210 x 4
200 x 6

DB Pullovers
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

K1M
05-07-2007, 09:11 PM
May 5

Good session. I felt pretty ****ty going in, but I'm glad I did.

Speed Pulls
220 x 1 x 5

Sumo Deads
410 x 3
420 x 2
420 x 2

Leg Press
Ramp up to: 595 x 3

Lying Leg Curls
210 x 2
210 x 2
190 x 5
190 x 5

BB Curls
82 x 6
93 x 3
93 x 3
105 x 3 (slight swing)

K1M
05-07-2007, 09:13 PM
May 6

Flat BB Press
240 x 2
250 x 1
250 x 1
250 x 1

Smith BB Press
195 x 8
210 x 4
210 x 4
210 x 4

BB Rows
250 x 3
250 x 3
250 x 3
220 x 8
220 x 8

DB Pullovers
75 x 5
75 x 5
75 x 5
75 x 5

Chris Rodgers
05-07-2007, 09:16 PM
Nice pulling and benching.


Update the bench in your sig.

K1M
05-08-2007, 04:47 AM
Thanks, CR.

May 8

Speed Squats
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2

Pretty fast, going to continue with this weight for my speed squats.

Box Squat
300 x 2
300 x 2
300 x 2

Rack Pulls (6 inch below knee)
395 x 6
440 x 3
440 x 3
460 x 3
485 x 1 (220kg)

Wow, my strength on rack pulls has come up a fair bit. The 460 sets were pretty easy, so I decided to try my luck with 485 (5 plates per side here in Australia), and I was able to pull a solid rep. 5 plates per side looks sexy :D

Leg Press
570 x 5
570 x 5
570 x 5

Wanted to do more here, but gym was closing.

K1M
05-10-2007, 02:02 AM
May 10

Really enjoyable workout today. For the time being, my squats numbers are going to be fairly low, as I'm really striving to work on my technique and weak points, so just bear with me and the pansy numbers.

Box Squats
340 x 1
310 x 3
285 x 3
285 x 3
265 x 5
265 x 5

These felt good, and the addition of the box ensured that I hit correct deep with perfect technique. I also had a slight pause on the box between reps, so that definitely made them harder.

Decided that I'm going to try for 285 x 5 x 5 next time I box squat.

Flat BB Press
235 x 3
220 x 5
220 x 5
220 x 5
220 x 5

235 has been plaguing me for a few weeks - I was unable to get past 2 reps. Today, however, I busted through, and it is now my 3RM+.

DB Rows
125 x 3
125 x 3
125 x 3
110 x 8
110 x 8

These were really hard today. I'm gonna need to get straps so that I can hold on to the 125lb+ dumbells.. that or work on my grip. Hmm.

That's all, but It was a really fun workout.