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Khanage: harder, better, faster, stronger.

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    (Original post by bishbashbosh)
    Should have gone running in the snow mate! The uni gym stay open then?
    Well, I was just coming here to rant about that.

    Gym was open in the morn from 7-10-11ish, but now is apparantly closed!!! Grrrrr. Glad I got to do something today though.

    ANGRY!

    However, your summer heights high avatar makes me slightly happier :P
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    Ah crap, going to ring my gym now. Better be open today or I'm not going to be happy.

    Glad it eased the pain xD
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    04/02/09
    Fat loss legs
    ------------------

    Lower body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds

    A1 - Leg Press x 4
    100kg x 12,12,12,12.

    A2 - Stiff legged Deadlift x 4
    50kg x 12,12,12,12.

    B1 - Leg Extension x 4
    Level 15 x 12,12,12,12.

    B2 - Leg Curl x 4
    Level 15 x 12,12,12,12.

    C1 - Seated Calf Raises (30 seconds between sets)
    50kg x 15,15,15,15.

    Front Squats (form/clean grip/light weights)
    40kg x 8
    50kg x 8
    60kg x 8

    Incline Fast Paced Walking:
    15 mins (7kph, 6incline)

    Exercise Bike
    15 mins (level 12)

    ----------------------------

    Comments:

    Decent sesh, didn't really get the sweat on/fatigue during the legs workout that i expected, so I added some front squat form/grip work, and did some light cardio at the end of the session. Must need to add weight to the session, or reduce time inbetween supersets, probobly the latter.

    Might do some more cardio later, depending on how I feel.
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    04/02/09
    Cardio
    --------------

    5k Treadmill run.
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    Todays food:

    10 - Post workout protein shake.
    11 - 3x eggs on 2x wholemeal toast.
    2 - Wholemeal pasta and sauce + 1x pork medallion.
    3 - Banana
    5 - Half tin low fat rice pudding (hot)
    8 - 3 small jacket potatoes with 1 tin tuna + veg.
    9 - Half tin low fat rice pudding (cold), green tea.
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    lol I've had a rice pudding addiction recently mmmmm

    Nice one mate.
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    Did you not eat pre workout?
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    Nah, went to the gym first thing today, i didn't have time.

    Bad i know, i normally get at least one meal in, but as it's fat loss and not 'proper' weights, i wasn't affected that much.
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    (Original post by Khanage)
    Nah, went to the gym first thing today, i didn't have time.

    Bad i know, i normally get at least one meal in, but as it's fat loss and not 'proper' weights, i wasn't affected that much.
    i shud smack you for that comment
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    (Original post by Adonis)
    i shud smack you for that comment
    haha apologies. it was a one off, i love my food! especially breakfast.

    tbh i dont think i'll be doing it again. probobly one of the reasons for all this DOMs in my legs!
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    Don't turn into a skinny bro. I like having other fatties around.
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    (Original post by Bebbs)
    Don't turn into a skinny bro. I like having other fatties around.
    Haha, don't worry this isn't long term. And im still 90kg! By no means skinny :P

    Yeah this is just short term, get the bf% a bit and attempting to clean up the diet.

    Tbh i could do with a change in routine for a bit, then back to the tried and tested methods and lifting epic weightttzz.
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    05/02/09
    Cardio
    ------------

    5k treadmill run

    ------------

    Comments: really starting to enjoy these! should definitly stretch and warm up more before though i reckon, slight calf pains. might be my shoes..

    ALSO! my bodyfat percentage is... 13.4% which im quite pleased with!
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    (Original post by Khanage)
    05/02/09
    Cardio
    ------------

    5k treadmill run

    ------------

    Comments: really starting to enjoy these! should definitly stretch and warm up more before though i reckon, slight calf pains. might be my shoes..

    ALSO! my bodyfat percentage is... 13.4% which im quite pleased with!
    hoiw measured?
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    (Original post by Adonis)
    hoiw measured?
    Skinfold measurements and hydrostatic weighing at uni's sports physiology lab!
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    05/02/09
    ---------------------

    Upper body - 8-10 reps; 45-60 seconds rest

    A1 - Flat Bench Press x 4
    75kg x 8,8,8,8.

    A2 - Bent Over Row x 4
    50kg x 10,10,10,10.

    B1 - Dumbell shoulder press x 4
    30kg (2x15kg) x 10,10,10,10.

    B2 - Wide grip chin ups (machine assisted) x 4
    Level 7 x 8,8,8,8.

    C1 - EZ Curls x 4
    20kg x 10,10,10,10.

    C2 - Skull Crushers x 4
    20kg x 10,10,10,10.

    ---------------------

    Comments:

    Good workout, did with my training partner, very quick and smooth transitions between exercises, and got an awesome pump. All good, again, have to do assisted chins on the machine to get the full amount of reps out.
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    you Bent Over Row a pussy weight
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    You still looking to lower your bodyfat? For rugby I would I thought that's low enough? ( Want some fat to cushion the big hits)

    Keep your eye out for me limping past UWIC, I'm going to go for an outdoor run tomorrow yeeee.
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    (Original post by Adonis)
    you Bent Over Row a pussy weight
    Sorry mr.big man.. was supersetting with bench and only having 45s rest between each one!

    (Original post by bishbashbosh)
    You still looking to lower your bodyfat? For rugby I would I thought that's low enough? ( Want some fat to cushion the big hits)

    Keep your eye out for me limping past UWIC, I'm going to go for an outdoor run tomorrow yeeee.
    Yeah well, not just that, need to increase my fitness in general! this is only short term anyway, probobly for 3-4 weeks then its back to normality.
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    (Original post by Khanage)
    Sorry mr.big man.. was supersetting with bench and only having 45s rest between each one!
    dude

    that's not even 1 plate

    your bent over row strength should be AT LEAST on par with benching, and should be a little bit stronger when you are more developed.

    get to work on the pulling muscles, don't be a poseur now.

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