This is DOGGCRAPP!!!

mreik said:
I'm a firm believer in 20 rep squats, I think they set the bar for a 'man'. As far as leg presses, I'll leave you without my personal opinion on those :p

Jk, I know your situation.. I think 15-20 is best for full leg movements, you should be wanting to kill yourself by 15, and then do 5 more. I wait like 6-8 seconds between those last couple reps, it defines you as a man. lol.. On a side note, I just got 365 for 20.. I proceeded to throw up after I went home :11doh:
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Squats or leg extensions? :p (I don't know where I started saying leg press.. I am talking about leg extensions, that's what I did.)

I do sorta hate doing leg extensions, but it's just as a finisher after the reverse lunges. Those really hit the quads
 
Wednesday 24.09.08

Cardio: Concept II rower
Set1:
time: 10:06
distance: 2547m
Avg watt: 207.9
avg/500m:1:59.0

My dad challenged me to see how far I got in 10 min, he said he got 2k. only getting 500 meters more is not enough, he's an old man and I'm young and fit :D After I smsed him about my 2.5k he went to try again and got 2.4.. I have to step up my game

Set2:
time: 07:06
distance: 1802m
avg watt: 213
Avg/500m:1:58.2


Sometimes I forget to turn on my HR monitor, so I don't get HR readings :p
 
[Focus] said:
Forget to because it says 140 or forget to because you actually forgot? ;)

THE PEOPLE DEMAND YOU DEFEAT YOUR FATHER. Use Force Lightning!
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Force lightning? Have you been playing a starwars game, Focus? :p

140, no, it's usually around 150 average for non running activies (for running it's always way higher) but then again, I always forget to turn off the damn program right after I stop, so part of my recovery time between the sets gets calculated in when calculating the average :p

I forget a lot of things :D
 
Thursday 25.09.08

Upper workout

Chest
30 degree incline DB press RP: 11,2,1 @30kg
some progress, I might switch these due to lack of progress, and the fact that I can't get the weight up on the RPs for the first rep. I really want to be able to start these from the top to get a good setup..

chest stretch: 60 sec @ 18kg (someone was using the 20kg dbs)
During the stretch my left hand gave out and the hand fell against the floor with the weight in it, only to be stopped by the top of my water bottle, which hurt like hell

SHoulders
Arnold press RP: 12,3,2 @18kg dbs

Arnold presses are coming along nicely. I want to be able to use 20kg dbs, will probably try that next time :D

Triceps
Close grip BP 7cm board RP: 6,2,2 @90kg

I forgot to write down the weight I used last time.. regardless, 6 reps on first set is not acceptable. It might have had something to do with me not having my jacked with me, so I had to put the board under the tshirt, where it just doesn't lie still, but it could be something else too. though I don't think I have dropped in strenght on this movement, so I think some external factor is playing in

Back width
Neutral CG parallel grip pulldown RP: 10,3,2 @90kg

90kg is the end of the stack, so I'm gonna have to start adding extra weight, which is cool

Back width
Kroc row RP: 13,4,3 @36kg dbs

I like these, not really a good improvement, but acceptable. However, that is not enough, I want to improve more next time!

PWO: the usual
 
Karky said:
Force lightning? Have you been playing a starwars game, Focus? :p
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Uhh... no. :animal2

Karky said:
140, no, it's usually around 150 average for non running activies (for running it's always way higher) but then again, I always forget to turn off the damn program right after I stop, so part of my recovery time between the sets gets calculated in when calculating the average :p

I forget a lot of things :D
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Have you cycled recently? I'm not actually busting your chops - just curious. I usually sit at either 70% or 80% mhr which in my case are 155 and 170. But that's at an easy all-day sort of a pace. Implying that, compared to you, I am horribly, horribly out of shape. Haha. Kinda curious about the rowing now. I think I'll try it on Sunday, and see if your viking genes are functioning optimally. :rofl:

You should pay way too much money for a watch that's smart enough to track the intervals on its own. First rule of management: delegation. Get someone (or something) to remember it for you! Or something...

kbye :D
 
Friday 26.09.08

Cardio: Concept II rower
Set1:
Time: 7:34
Avg watt: 227.4
Distance: 1962m
Avg/500m: 1:55.8
Avg hr: 154
Max: 171

Set2:
Time: 7:05
Avg Watt: 215.0
distance: 1803
Avg/500m: 1:58.

Max HR: 172

didn't get avg hr on second set because I only remembered to turn it on half way through. I figured I'd might aswell get the max if I couldn't get both.. I'm managing to keep the watt up better now than when I started, which is good. I want to push my avg/500m time down to 1:50.0, too.
 
[Focus] said:
Uhh... no. :animal2



Have you cycled recently? I'm not actually busting your chops - just curious. I usually sit at either 70% or 80% mhr which in my case are 155 and 170. But that's at an easy all-day sort of a pace. Implying that, compared to you, I am horribly, horribly out of shape. Haha. Kinda curious about the rowing now. I think I'll try it on Sunday, and see if your viking genes are functioning optimally. :rofl:

You should pay way too much money for a watch that's smart enough to track the intervals on its own. First rule of management: delegation. Get someone (or something) to remember it for you! Or something...

kbye :D
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Nothing can track the intervals on it's own :p I'm the only one who knows when I'm actually exercising and when I'm not, so I'll have to start the tracking when I begin and end it when I stop, it can't know when to end on it's own :p

I hate cycling, I just get a lot of lactate in my quads, my quads are ****ies, they get lactate from everything, which is really annoying. I tried the step machine today (just to see what all the fuzz is about) and I had lactate after 5 steps, so I'm thinking "how am I suppose to do this for 20 min?"

when I ran on the treadmil, I usually had an avg HR of about 165-170 if I remember correctly, then I ran for about 12-15min. Weird, I could never sustain that kind of HR with a rowing machine (or any other form of cardio that I've tried).. I don't exactly know why, it puzzles me.

I'm also having some thoughts on the resistance setting on the rowing machine, it seems logical that the more resistance the more power output and the more distance you will get per stroke (if you compare two strokes where everything is the same except for the resistance setting) but I tried today a little at 5 (I usually go at 10) and it was really easy keeping up something like 180watt, seemed easier than it is to keep 180watt with 10 in resistance.. weird.. maybe I need to find the optimal resistance for me. I just assumed 10 because it's the hardest :p
 
Saturday 27.09.08

biceps OL curl RP: 15,5,4
plate pinch SS: 30 sec @25kg plates
single leg ham leg press 17,8,6
forward lunges, short SS: 10 @32kg dbs
single leg calf raise RP: 12,5,4 @20kg

all stretches
 
Tuesday 30.09.08

Db bench RP: 10,3,3 @34kg dbs
at the 8th rep I was sure I'd get 12, but on the 11th rep somehow I lose concentration and became unstable, the weight didn't stop because of strength, I lost it :O
Seated DB OHP RP: 12,4,2 @18kg
DB floor press with blue band RP: 12,2,3 @10kg dbs
The band was taken across my back and into my hands, when it got tough I would arch my upper back causing the band to shorten and releaving the tension. I have to figure out whether to press with a flat back or just keep it arches all the time and use more weight. I'm leaning towards arched, as it's really unnatural to just lie there completely flat and pres..
Wide parallel pulldown RP: 13,4,3 @80kg
Face pulls RP: 12,7,5 @50kg

all stretches
 
Cardio
treadmill.
3x4 intervals
Going up to about 150-160 on the 4 min intervals, 11-11.5 speed, walking at about 6 speed in between.

I was going for 4x4, but on the first interval I totally overshot and had to stop after 1 min, which kinda ruined the whole workout. I also ran in chucks, which sucked. Weird with the HR as I could hold 170 steadily before.. oh well. It also aggrivated the **** out of my anterior femural glide, so I dunno if I'll be doing this again. I think I'll stick to rowing for now
 
Thursday 02.10.08

DB biceps curl RP: 8,2,2 @16 dbs
triceps rope hold: 17 sec
3.5fot reverse lunge RP: 17,6,5 @20kg dbs
pistol squats with support 9@BW
seated smith calf raise SS: 20 @170kg

all stretches

No support on the concentric part of the pistol squats, only on the eccentric, which is progress :D more reps too.


the last workouts were written in crappy format because I had so many to write.. couldn't be arsed with actually making it readable. :p
 
Kark, I haven't followed this and just looking at this last workout, looks like you're still doing some rest-pause stuff. How did you like Dante's setup?
 
I'm liking it. I've seen good progress so far. It's also great to see the weights more up noticably instead of very slowly as they do when you progress week to week.
 
I wanted a radical change in my program. I get shorter workouts, which is good, more time for cardio and school work. But the major thing was that I just needed a change, since DC is the opposite of what I've been doing so far.
 
I hear ya.

I can't imagine going as intensely as DC training while dieting, but that's me. I mean, I keep intensity up while dieting to maintain strength, but it's rare I go to failure, if ever.
 
yeah, with the cardio sessions, I think I'm at my limit. I'm not eating a lot of carbs either.. 150-200g a day, maybe I got over 200 once in a while.
I have been feeling kind of low lately, when I wake up to go to school and I know I'm gonna head to the gym after school I'm not motivated to do it at all, but once school is over I am. I think it's just that waking up at 7am doesn't work well for me. I'm tired and I don't like the thought of training, but like I said, it's back to normal later in the day.

I'll have to be careful, but as long as I'm gaining strength and not seing any major signs of overdoing it, I think I'm good to go.
 
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