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Khanage: harder, better, faster, stronger.

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    (Original post by Khanage)
    Strength really. Whats the point of looking big if you can't lift big. Maybe Rippetoes or something similar I think. You?
    Dunno yet. Maybe hypertrophy as I've never done really done a proper routine like that. Although I'd like to see where my numbers are.
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    (Original post by sierraleone)
    Dunno yet. Maybe hypertrophy as I've never done really done a proper routine like that. Although I'd like to see where my numbers are.
    What exactly is hypertrophy training? 8-12 repsish? What are your numbers atm? If you dont mind me asking
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    05/03/09
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    Upper body

    Flat Bench Press x 4
    60kg x 8
    85kg x 6
    87.5kg x 6
    90kg x 5

    Bent Over Row x 4
    70kg x 8,7,6,6.

    B1 - Dumbell shoulder press x 4
    52kg (2x26kg) x 8,8,8,8.

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

    C1 - EZ Curls x 4
    30kg x 8,8,8,8.

    C2 - DB extensionx 4
    30kg x 8,8,8,8.

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    Comments:

    Deviated a little from my normal workout. Instead of doing all supersets, I did bench and bent over row separatly. This was to assess my bench press strength and see if i'd lost much strength over 4/5 weeks of fat loss. Good thing is i haven't really. PB is 92.5x5, and i got out 90kgx5, so i'm pretty pleased.

    Bent over row wasn't happening today. Grip was all dodgy. What grip do you guys use? I usually use overhand, but i've seen a few people use underhand. Rest was good.
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    (Original post by Khanage)
    What exactly is hypertrophy training? 8-12 repsish? What are your numbers atm? If you dont mind me asking
    Well hypertrophy refers to increasing muscle size so yeah pretty much 3x8-12 but Hypertrophy Specific Training is a bit crazier - http://www.hypertrophy-specific.info/hst_II.html - I'd probably just go 3x8 on a push/pull split though. We'll see.

    My numbers are pretty lame but they are 100squat x3/60 bench x2/130 deadlift x 1 at just under 80kg bw (my blog is here - http://www.thestudentroom.co.uk/show....php?t=790589). My upper body strength is particularly gash!
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    (Original post by sierraleone)
    Well hypertrophy refers to increasing muscle size so yeah pretty much 3x8-12 but Hypertrophy Specific Training is a bit crazier - http://www.hypertrophy-specific.info/hst_II.html - I'd probably just go 3x8 on a push/pull split though. We'll see.

    My numbers are pretty lame but they are 100squat x3/60 bench x2/130 deadlift x 1 at just under 80kg bw (my blog is here - http://www.thestudentroom.co.uk/show....php?t=790589). My upper body strength is particularly gash!
    Yeah i've seen HST, not a fan of that programme tbh. Whole body 3x a week isnt it, mental.

    Squat and DL are impressive mate! like you said bench could probobly use a bit of work, but it'll come I'll keep an eye on your blog.
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    06/03/09
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    Legs

    A1 - Squat x 5
    100kg x 8
    120kg x 8
    130kg x 5
    135kg x 2, 120kg x 5.

    B1 - Power Cleans
    60kg x 5
    70kg x 5
    75kg x 5
    65kg x 5

    A bit of abs.

    C1 - DB Lunges
    2x26kg x 10,10,10,10.

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    Comments:

    Again, deviated from my normal workout just to see where my numbers are at. Squats felt good, and cleans did. Strength has stayed pretty much the same, maybe decreased a little bit, but not much, which i'm pleased with.
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    07/03/09

    Just realised that i've never actually took any pics or anything showing what i actually look like.

    In built laptop camera so it's not that good, wanted to take pics but it doesn't have a self-timer thing, so heres a vid.

    Just quick front, back and legs pose. Can't see back that well but oh well, all unpumped.

    http://www.youtube.com/watch?v=u2B8JjrxAAU
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    Legs are looking good, matey! Chest isn't too bad, either.

    I'd say you need to work on back- width and thickness- and shoulders.

    Overall, pretty decent.
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    Good work! Noticing much difference to performance on the pitch?
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    (Original post by Philosophising Monkey)
    Legs are looking good, matey! Chest isn't too bad, either.

    I'd say you need to work on back- width and thickness- and shoulders.

    Overall, pretty decent.
    Yeah I agree with the back, need to get my lats into gear! Will rectify this when im home at easter probobly. Also it was a bad camera angle, but you're still right.

    Thanks for legs and chest comments
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    (Original post by Rainy)
    Good work! Noticing much difference to performance on the pitch?
    Thanks mate. Well actually the seasons over We lost in the quarter final to essex 2 weeks ago! Will probobly play for a month for my local team though during easter hols.
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    07/03/09
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    A1 - Military Press
    40kg x 10, 50kg x 8, 55kg x 5, 57.5kg x 3.

    B1 - BB Shrugs
    50kg x 10, 60kg x 10, 70kg x 10, 80kg x 10.

    C1 - DB Bench
    22.5kg x 12, 27.5kg x 10,10,10.

    D1 - Incline DB Bench
    22.5kg x 8,8,8.

    E1 - Seated Hammer Curls
    2x14kg x 10,10,10,10.

    E2 - Cable tri extensions
    L10 x 10,10,10,10.

    F1 - EZ curls
    20kg x 10,10,10,10.

    F2 - Single DB tri ext
    27.5kg x 10,10,10,10.

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    COMMENTS:

    Don't normally do a saturday session.. but my training parter actually works at the uni gym, so we went after he closed up, whole place to ourselves . In wanted to see where my military press was at, quite good to be honest, haven't lost any strength there.

    Supersetted bi's and tri's at the end because i'm a vain bastard and i fancied doing arms :P oh well. hehe.
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    (Original post by Khanage)
    Thanks mate. Well actually the seasons over We lost in the quarter final to essex 2 weeks ago! Will probobly play for a month for my local team though during easter hols.
    I suppose that's right - our rugby boys' season is a bit shorter than ours (hockey), I think! Been away for a year so not on my mind!
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    (Original post by Khanage)
    Yeah I agree with the back, need to get my lats into gear! Will rectify this when im home at easter probobly. Also it was a bad camera angle, but you're still right.

    Thanks for legs and chest comments
    I wouldn't be too concerned. Everyone on here is young.

    I think with regards to improving your physique, it's better to look in terms of years than months.

    By the time you leave uni, provided you continue to train hard and eat well, you'll be all set; and at that stage, you'll still only be 22: all the time in the world to get the p00n and enjoy the fruits of your labour. :tongue:

    Training is one of those things that can last a lifetime if you want it to.
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    (Original post by Philosophising Monkey)
    I wouldn't be too concerned. Everyone on here is young.

    I think with regards to improving your physique, it's better to look in terms of years than months.

    By the time you leave uni, provided you continue to train hard and eat well, you'll be all set; and at that stage, you'll still only be 22: all the time in the world to get the p00n and enjoy the fruits of your labour. :tongue:

    Training is one of those things that can last a lifetime if you want it to.
    Yeah i agree, good shout.

    Just saw your pics in the other thread, impressive mate! Where are your lifts at?
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    09/03/09
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    Upper Body

    A1 - Flat Dumbbell Press x 4
    34kgx2x 10,10,10,10.

    A2 - DB Bent Over Row
    34kgx 10,10,10,10.

    B1 - DB Shoulder Press x 4
    15kgx2x 15,15,15,15.

    B2 - Assisted chin ups x 4
    Level 4 x 12,12,12,12.

    C1 - Hammer Curls
    20kgx 10,10,10,10.

    C2 - DB Tricep Extension x 4
    26kg x 10,10,10,10.

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

    Comments:

    Decent workout overall, not really feeling a session, had other things on my mind tbh. Got LOADS of work to do within the next 2 weeks :'(. Oh well!
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    10/03/09
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    Lower body

    A1 - Leg Press x 4
    150kg x 12,12,12,12.

    A2 - Deadlift x 4
    100kg x 12,12,12,12.

    B1 - Leg Extension x 4
    Level 18 x 12,12,12,12.

    B2 - Leg Curl x 4
    Level 18 x 12,12,12,12.

    C1 - Standing Smith Calf Raises (30 seconds between sets)
    85kg x 12,12,12,12.

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

    Comments:

    Again decent enough session, head was other places due to having just spent 4 hours in comp room, and still needing to do more work for thursday!

    Oh well, i'll man up and get through!
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    11/03/09
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    Cardio

    10x Treadmill Sprints:
    20km/h 30s on, 30s off.

    5min rest

    15 mins treadmill jog:
    Around 12km/h

    10 x 200m Rows:
    200m in <45s, 30s rest between.
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    11/03/09
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    Deadlifts
    60kg x 5
    100kg x 5
    140kg x 5
    155kg x 3 [woulda been a PB had i got 5, grip died though]

    Military Press
    50kg x 8,8.
    55kg x 5,5.

    DB Shrugs
    2x40kg x 6,6,6,6.

    Exercise Bike
    10mins, 12km/h

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    COMMENTS:

    Wednesday is meant to be a day off, or just a sole cardio day. However I'm using it to do some exercises I think i'm lacking on. Did the cardio at 9am this morn, and then the above exercises at about 4. I cope pretty well with high volume routine so don't really have problems with it.

    Decent sesh, bit gutted i didn't get a DL p.b. will do next time!
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    "Grip died" - you usin' chalk? If not, use it.

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