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The Summer

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Kieran Fisher
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RE: The Summer 2003/09/06 15:04:24 (permalink)
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Cheers DerMalePhonkMann!

Today:

6-09-03 - my Birthday!!!!!!!!!!!!! muhahahahahahaha!

*All numbers in kilos

D/b shoulder press
15x5
20x5
Barbell press
60x1
D/b shoulder press
25x5,5,6

U-bar shrugs
130x12,12,11
drop set to
60x35

--------------low rest after this line-------------

*Lateral raises
12.5x12,12,10

Super setted with.....

*Front raises
12.5x12,10,10

Weighted sit-up
25x12,8,3
#61
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Kieran Fisher
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RE: The Summer 2003/09/08 20:16:41 (permalink)
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8-09-03

Morning:

Cardio (Nordic track) for 40 minutes before breakfast

Afternoon:

Decided to switch it up a bit today. I was originally going to take it easy on the squats as it's my intention to avoid heavy back work this week, so as to give my back a little time off from all the emphasis it's had over the past few weeks, however, since in warming up, 100kgx5 was so easy and fast, I decided to do a few heavy singles on the back squat before going on to front squats.

*All numbers in kilos

Squats
60x5
80x5
100x5
120x1
140x1
150xmiss - I wore a belt for this, which was the reason for missing it. Whereas the belt made me feel more stable deadlifting last week, here it just stopped me bringing in my abs due to being too constrictive (perhaps I tightened it too much?), meaning that as I was coming out of the hole, I couldn't fully tense my stomach and hence couldn't push my upper body cleanly upwards. Didn't want to have another try since this is my week of "taking it easy" on my erector muscles.

Front squats
*Changes grips for these and noticed a vast improvement in feel! Before I had my hands in a olympic position on the bar with elbows high, but my thumbs wrapped round the bar the opposite way to the rest of my fingers - meaning the grip was pretty uncomfortable on the wrists. However, this week, I placed my thumbs on the same side of the bar as the rest of my fingers, which not only felt MUCH (read: MASSIVELY) more comfortable, but forced me to keep a far more upright position, placing more emphasis on the quads.

90x5,3,2

Speed squats
80x5x3

Squats
100x20 - quick finisher to pump the legs up and get me breathing hard!

Weighted sit-ups
25x12,12,11

Lying leg raises
BWx25,25,25

D/b side bends
50x5,5,5

Food log:

Meal 1: Pre-cardio 25g whey with 250ml water
Meal 2: Breakfast - 2 yolks, 3 whites, 1 cup vegetables, 1 piece brown toast
Meal 3: Snack - 1 piece brown toast with cottage cheese
Meal 4: Pre-workout small birthday muffin from Sunday
Meal 5: Post workout protein shake at gym, mixed with water
Meal 6: Dinner - 2 cans tuna, 2 cups vegetables, stir-fried in terriaki sauce
#62
Kieran Fisher
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RE: The Summer 2003/09/09 19:51:17 (permalink)
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9-09-03

Cardio:

40 mins on Nordictrack and exercise bike at medium intensity

Weights:

*All number in kilos

d/b incline bench press
20x5
27.5x5
37.5x5,5,5

Weighted chins
BW+15x5,5,4

Weighted dips
BW+35x5,5,5

Machine high iso rows
95x8,6.5,3.5

--------------supersets with no rest between from here down-------------

Machine flys
#10x10,7,4

d/b rear delts
10x12,12,12 - keep weight same next week and improve form

Bodyweight:

12st9lbs, or 177lbs, or 80.45 kilos
#63
Kieran Fisher
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RE: The Summer 2003/09/11 15:16:44 (permalink)
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I tend to.

I go lower than that picture in front squats and speed squats (usually full or just touching my hamstrings to my calfs), but have only gone to parrallel or so on *some* of the reps on some of the super-high reps sets I've done recently (e.g. 1 rep off memory on the 20 rep set at 100kg, and maybe 3 reps on the 60 rep set at 60kg were done to parrallel).

On a side note, I'm no where near as heavy now as I was in those pics. I think in the pics I'm 220lbs-230lbs, and now I'm 177 (16st-ish, to 12st9-ish).
#64
Kieran Fisher
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RE: The Summer 2003/09/11 18:38:38 (permalink)
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Thanks for the compliment!

I've always been pretty strong for my size and age, but alot of it is also down to good training and paying attention to strength levels. I know many people on here will say that it's not necessary to lift big for a good looking physique, but I think personally, in the long run it is (i.e. once you get passed the lean and skinny look), and it's always better to be good looking and strong than good looking and weak. Personally my probelm has always been leaness, and controlling appetite, since given leave to, I would eat pretty much all the time!

Front squats - my back's relitively stronger than my legs, and I'm weak coming out of the hole in back squats, hence the original reasons I added front squats to the regiem. However, since doing them, some other benefits I've gotten are that my legs look alot more muscular than they did with just squats, and I'm much more comfortable at the very bottom of a squat (in terms of feeling confident going deep). I think they also help improve flexibility. If you squat with a high bar, very upright stance, and feel it mostly in your legs with little back involvement, then you probably won't get much from them, but if on the other hand you find yourself weak in the lower portions of the lift, or have a deadlift that's way ahead of your to-parrallel squat, then they'll probably help even things out and develop your legs.

I also remember Arnie saying when he was bodybuilding he used alot of front squats in his leg routines since his long torso meant lots of back involvement in the back squat.

There might not be any benefit from doing front squats as "opposed" to doing back squats (i.e. only doing front squats), since the back squat is a much harder move, but they're certainly worth having a go at and seeing what you think!
#65
Kieran Fisher
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RE: The Summer 2003/09/11 21:15:09 (permalink)
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11-09-03

Cardio:

20mins NordicTrack and 20mins exercise bike in morning before breakfast

Weights workout:

*All numbers in kilos
[Note: In tune with my 'taking it easy on my erectors' theme for the week, I didn't do deadlifts or SLDL's - even though I really, really wanted to do some heavy singles!!!! - but just pumped my back up to bursting point with a few sets of hyperextensions instead!]

Hyperextensions
BWx20,20,20

Standing machine calf raises
#12+120kgx28
#12+130kgx12
#12+140kgx14

*thinking of doing lower reps on calves for a few weeks since I've been doing high rep, high intensity sets for the last 8 weeks. I'd like to change it up, and think the heavier weights that'll be used will be a boost for my calf development.

From here on I changed up the routine.

Biceps and forearms -

Dumbell curls sitting on an incline bench with arms hanging by my sides,

17.5k d/b's x 5,4
15k d/b's x 4,5,5

Machine reverse curls,

#4x7

Abs -

Gymbabeliz/Rocky leg raises (these's kick ass! I recommend everyone try them!),

BWxgot 8 then stopped counting and just did them untill they really, really hurt
#66
Kieran Fisher
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RE: The Summer 2003/09/13 01:22:23 (permalink)
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12-09-03

Grip training on Ivanko supergripper:

Worked up to,

1-8x3,3,3
1-9x3,3,3
#67
Kieran Fisher
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RE: The Summer 2003/09/13 15:50:45 (permalink)
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13-09-03

*All numbers in kilos, workout done in the morning before breakfast, 20 mins after 1 banana

d/b seated shoulder press
15'sx5
20'sx5
27.5'sx4,2
22.5'sx12,6

U-bar shrugs
130x12,12,12

--------------*this point on very low rest, of 1 min or less--------------

Side laterals

12.5x12,12,12

Front hammer raises

12.5x12,12,14

Lying leg raises rolling into gymbabeliz/Rocky sit-upsx25

#68
Kieran Fisher
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RE: The Summer 2003/09/14 22:37:27 (permalink)
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14-09-03

Went for a walk for an hour or so.

Blood pressure 131/59, pulse rate 75 - at 10.35pm
#69
veganlifter
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RE: The Summer 2003/09/15 09:22:18 (permalink)
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kieran, when you do Ivanko work, do you train same reps/settings for both hands or do more with stronger one?
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RE: The Summer 2003/09/15 14:49:19 (permalink)
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Vegan - same reps both hands. This probably means that the stronger hand gets a worse workout, but I don't want to end up with forearms that are 3 inches different in diameter!

15-09-03

Planning on taking this week off weights, with a little active rest in the form of long walks etc. thrown in, as I adjust my diet, and prepare for college next week.

May do a little lifting, but nothing serious.
#71
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RE: The Summer 2003/09/15 18:22:18 (permalink)
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15-09-03

A set of d/b curls and a few sets of flat bench at home.

Blood pressure inbetween bench sets: 139/51, pulse 81
#72
Kieran Fisher
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RE: The Summer 2003/09/17 13:49:22 (permalink)
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17-09-03

Grip training on Ivanko supergripper:

Worked up to,

1-8x3,3,3
1-9x3,3,3
1-10x1

Blood pressure 131/70

Bodyweight, 178lbs, 12st 10lbs
#73
Kieran Fisher
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RE: The Summer 2003/09/18 00:58:28 (permalink)
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17-09-03

I'm a barbie girl, in a barbie world

HIIT cardio x 20mins. This included:

4x punchbag hill sprints
Some normal hill sprints
some jogging
#74
veganlifter
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RE: The Summer 2003/09/18 08:55:41 (permalink)
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KF, found this force settings table for Ivanko. Thought you might be interested as well as the settings don't relate to the actual needed force in any intuitive way.

http://www.ivanko.com/products/html_stuff/gripper_info.html
#75
Kieran Fisher
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RE: The Summer 2003/09/18 09:57:24 (permalink)
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Cheers.

The pressures for the CoC grippers are as follows in case you're interested:

" TRAINER GRIP-- 100 LBS

NO. 1 GRIPPER -- 140 LBS

NO. 2 GRIPPER -- 195 LBS

NO. 3 GRIPPER -- 280 LBS

NO. 4 GRIPPER -- 365 LBS "

So setting 2-11, is like closing the #2, and setting 7-12, the number 3.

#76
Kieran Fisher
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RE: The Summer 2003/09/20 13:44:07 (permalink)
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19-09-03

Grip work on supergripper:

Worked up to,

1-9x2,2,2
1-7x10,10,10

I've been thinking about my workouts for when I get back to college as well now, and think I've come up with a pretty good one. Since I want to mix bodybuilding and strength training, I have to add exercises that I wouldn't use if I was purely looking for a strength workout. Also, I've seen lots of benefits in my squats and deadlift from speed work in the form of the speed squats, however, from reading Westside principles, it seems that doing speed work for a move on the same day as your max effort day isn't ideal.

Because of time limits (training 3 days a week on weights is about as much as I want to do in term time), and the pressure to fit in a relitively high amount of exercises for the bodybuilding muscles, I've decided to add speed work for my deadlifts on squat day, and speed work for my squat is now on deadlift day. The new workout also has some high rep squatting and keep the chest and rear delt supersets on Wednesday, since in both cases I felt these really helped bring up a pump and positive asthetic in the muscles involved. So, without further adeu, here's the workout I'm planning on following for the next 6-8 weeks (worksets only listed):

Monday -

Squats 3x3
Power cleans/light Deadlifts off a box 5x2
Front squats 3x5
High rep squats 1x20-60
Weighted sit-ups 3x8-12


Wednesday -

Incline d/b bench press 3x5
weighted chins 3x5
weighted dips 3x5, 1x22
rows 3x8
*flys and rear delt supersets 3x12


Friday -

Shoulder press 3x5
SLDL 1x15
Speed squats 5x2
Calf raises 3x12,1x30
Shrugs 2x12
rocky sit-ups 3 sets
preacher curls 3x6


Saturday -

GPP and odd object work


Monday to Friday, cardio in morning for up to an hour.
#77
DerMalePhonkMann
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RE: The Summer 2003/09/20 14:24:22 (permalink)
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Kieran, what are rocky situps?

Why preacher curls?
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RE: The Summer 2003/09/20 15:29:40 (permalink)
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Rocky sit-ups are the ones I read about in Gymbabeliz's journal and were shown in one of the Rocky films. It means basically, a lying leg raise where your lower body, below about your mid/upper back, never touches the bench as you raise yourself onto your shoulders with straight legs and back. It requires you to hold the bench behind your head to do it. Mine tend to be a mix of these and some where my lower body goes back to the bench as the reps go on and your abs get tired - when this happens I pull my legs vertical at the top of the rep and do a little crunch where I try to tough the ceiling with them to really tense my abs.

They're exremely difficult and I felt it alot in my lower abs. You won't be able to get many reps out, but it's a good eercise. The 3 sets will be untill I'm tired, and I won't use a fixed number of reps on them.

Preacher curls - simpler reasoning here: I like the feel from them, and they isolate the bicep, minimsing any cheating.
#79
Kieran Fisher
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RE: The Summer 2003/09/20 15:30:27 (permalink)
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Oh, and the biceps are a showpiece muscle, hence why I'm doing some direct work on them.
#80
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