Taekwondo Guy's Journal -new pics 12/13/06

[Taekwondo Guy]

ATG mate, i set the rack pins so that the bar hits them when my hamstrings hit my calfs.

[surferph34]

Originally Posted by Taekwondo Guy

ATG mate, i set the rack pins so that the bar hits them when my hamstrings hit my calfs.

Thats a good tip.

140 I can do for 6 but only parallel other wise I think it would be more like 3-4.

Saying that I am about ro start rotating my suqats from heavy week to higher rep weeks to see if that picks it up a gear.

Your deadlifts have prgressed fast.... faster than mine as of late. But Ive noticed that you do less reps, any reason behind this or how do you feel this has helped?

Surfer

[Taekwondo Guy]

2 weeks of 20 reppers and high reps added a new dimension to my leg training, i was soon doing 120kg easily for 10 reps.

i had 12 weeks off deadlifting due to a back issue, i was deadlifting 140kg then at the time of the injury.
160kg is a nice weight for me, last set is a b1tch and i can feel the weak links start to buckle. At the moment it is my hips but the extra hip work is sorting that out.
Nice set of stretch marks on the hips, i'll post some pics soon.

the low reps on deads are there until i reach 3 sets of 6 reps @ 160kg, then i will knock it down to 140kg and do some 20 reppers. Some call it periodisation i think.

[Taekwondo Guy]

Saturday

Incline Bench (smith)
3 x 92.5kg

DB Inc Bench
1 x 4 45kg
2 x 6 40kg
2 x 8 35kg

Flys
2 x 6 26kg
1 x 7 22kg

DB Shoulder Press
3 x 6 28kg

Rear Laterals
3 x 6 10kg

C.G Bench
3 x 7 70kg

Rope Pulldowns (Super set with over head extensions)
3 x 7 45kg

Right shoulder had a twinge after the dumbbell bench press, i usually have problems with my right shoulder though.


Sunday: (light day)

Lat pull downs
3 x 7 77kg
2 x 7 70kg

Machine row
2 x 10 70kg
2 x 10 63kg

Lawnmower Pulls (one arm)
4 x 10 35kg

Biceps

EZ bar curls
2 x 10 45kg
1 x 6 45kg

Plate Holds
3 x 25kg <--- we have new wider heavier plates in the gym.

Forearm BB curls
2 x 10 20kg

Lawn mower pulls are an exercise i saw in an old photo, its the same motion as if you were pulling the rip cord on a motor on a lawn mower.

Using straps on the lat pull down and machine pulls, i want to concentrate on the lift rather than hanging on to the bar.

[Taekwondo Guy]

Friday

Incline Bench (free)
1 x 6 90kg
1 x 6 100kg
1 x 6 90kg

DB Inc Bench
4 x 7 35kg

Flys
2 x 6 26kg
1 x 6 24kg

DB Shoulder Press
3 x 12 28kg

Rear Laterals
3 x 10 10kg <---- 12's taken

C.G.B.P (smith)
3 x 15 50kg

Rope Pulldowns (super setted with overhead extensions )
3 x 8 45kg

Love rope overhead extensions!! The stretch and feeling in my triceps is unreal with these.

Polished off with 30 mins bike... not so bad now.

Saturday

15 mins on ski machine
25 mins on treadmill (fast walk) <--- love this!
10 mins on bike

Ab work

I'm now using the treadmill for all cardio, its easy on my thighs as the lactic acid build up nearly kills me on the bike. I do a 6mph walk on the treadmill and throw in a minute of jogging every now and again as i miss my old fitness.

Been good all week so had two small chocoates from my mates milk tray

Sunday:

Lat pull downs
4 x 7 91kg <---- going up next week

Bent Row
3 x 7 77.5kg

Machine Row
2 x 7 77kg <---UP

Low pulley Row
3 x 10 115kg

Face Pulls
2 x 7 56kg
1 x 7 49kg

Biceps

EZ bar curls
3 x 8 50kg

Alt DB curl
1 x 6 20kg
2 x 7 18kg

30 mins on treadmill

Weighing in at 106kg, first time i've lost weight in over a year lol
= 2.2lbs lost