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Thread: The Number of the Beast

  1. #1
    Skinny Feet Kiff's Avatar
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    The Number of the Beast

    Well here was my first day of the Program;

    Bearing in mind i have had 6 weeks off due to travelling around Europe :P

    Here is the first day of the workout, i am doing the 4day split.

    Assisted Pull Ups

    6x20KG Assist
    6x15KG Assist
    6x10KG Assist
    6+2+2+2 Bodyweight

    Dips

    6x Bodyweight
    6xBodyweight+6KG
    6xBodyweight+8KG
    6xBodyweight+2+2+2+10KG

    Bench Press (my 1RM is 65KG)

    6x45KG
    6x50KG
    6x55KG+2+2+2


    Rows on Machine

    6x45KG
    6x50KG
    6x55KG
    6+2+2+2x60KG

    Overhead Press

    6x5KG
    6x10KG
    6x15KG
    6x20KG
    6+2+2+2x25KG


    That was it for the day, it hurt a bit but felt good.

    Any comments would be appreciated if not i will continue as planned
    Last edited by Kiff; 05-12-2010 at 03:52 PM.
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  2. #2
    Moderator Off Road's Avatar
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    Nice workout. Why dips before bench?
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  3. #3
    Soon to be lean... Joe Black's Avatar
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    Good luck Kiff!
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  4. #4
    Lifting junkie. AKMass's Avatar
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    Nice start Kiff. Are you using DBs for OH Press and Bench, or just OH Press?
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  5. #5
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Off Road View Post
    Nice workout. Why dips before bench?
    The Bench was being used by a swarm of preteens

    Also AKmass i used DB's for the PH press luckily years of Rugby meant my shoulders didnt fade as quickly as the rest of me

    Thanks for the GL Dan

    Have to say i dont feel that bad this morning!
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    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

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  6. #6
    Soon to be lean... Joe Black's Avatar
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    Thats what happens when you start on Monday, international bench press day ha ha
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  7. #7
    Skinny Feet Kiff's Avatar
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    Day two first 'B' day! :D

    Well today was my first 'B' day.

    I have been looking at other posts that questioned squats and deads in one workout.

    Luckily i find that being a bit weaker at the moment i can handle it. If this continues for long, well that remains to be seen.

    Here it is anyway

    Warmup, ten minutes on Rowing Machine followed by squat jumps. :O

    Deadlift (new 1RM of 77.5KG)!!

    6x55KG
    6x60KG
    6x65KG
    6x+2+2+2 70KG

    Calf Raises (leg press machine, i find this eases pressure on my back after deads with squats to come)

    6x100KG
    6x110KG
    6+2+2+2x120KG

    Hammer Curls free weights

    6x12KG
    6x12KG
    6x14KG
    6+2+2+2x14KG

    Squats

    6x50KG
    6x55KG
    6+2+2+2x60KG

    Ab cable Crunches

    6x27.5KG
    6x27.5KG
    6x35KG
    6+2+2+2x35KG

    I feel pretty nackered now and i am sure tomorrow will ache a lot but it was 'doable'.

    Another good day i feel, everything clicked and i felt i could lift anything i wanted too (i know i cant obviously) just a day that felt spot on

    I will be tracking my major lifts in a graph from over the next 5 weeks and will post that up here if anyone is intreasted in seeing Joe Blogs gains on this program (Cant wait to see the others results)

    Off to eat for the next hour then get some much needed sleep i think

    All the best folks

    Keiran
    Last edited by Kiff; 05-12-2010 at 04:06 PM.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  8. #8
    Moderator Off Road's Avatar
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    You got along well today. Very nice effort with everything.
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  9. #9
    Lifting junkie. AKMass's Avatar
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    Happy 'B' day! Lol. And congrats on the deadlift PR!
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  10. #10
    Skinny Feet Kiff's Avatar
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    Day 4 Second 'A' Day

    Here was my second 'A' Day

    Bench

    6x45KG
    6x50KG
    4x60KGthen failed on 5 so dropped again (its still 4 more than last time
    6+2+2+2x55KG

    Pull Ups (5KG improvement)

    6x15KG Assisted
    6x10KG Assisted
    6X5KG Assisted
    6+2+2+2 Body Weight

    Rows (5KG up)

    6x50KG
    6x5KG
    6x60KG
    6+2+2+2x65KG

    Dips Weighted

    6xFree
    5X8KG
    5x10KG
    6+2+2+2x8KG

    Dropped a bit on the dips but last time i did them before bench so understandable.


    Shoulder Press

    6x14KG Each Arm
    6X16KG Each Arm
    6X18KG Each Arm
    6+2+2+2x16KG Each Arm

    Again had to drop as i overestimated my limit today but still got the cluster in so no loss only gains

    It was an 'OK' day but feel good
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  11. #11
    Skinny Feet Kiff's Avatar
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    Second 'B' Day

    Here was my second B day.

    Curls

    6x10KG
    6x12KG
    6x14KG
    6+2+2+2x14KG

    Deadlifts Felt really good so i skipped up and pushed out a set on 75KG my previous 1RM was successful at 77.5 so i was happy with that

    6x40KG
    6x55KG
    6X60KG
    6X65KG
    6+2+2+x75KG

    Squats

    6x40KG
    6x50KG
    6x60KG
    6+2+2+2x65KG

    Calf Raises

    6x100KG
    6x110KG
    6x120KG
    6x130KG
    6+2+2+2x130KG

    Extended situps off a Becnh with 5KG

    6x12
    6x12
    6x12+2+2+2

    All in all a good day for me. Very happy with the deadlifts again, just felt i had more in the tank, only jsut amde the last 2 reps
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  12. #12
    Moderator Off Road's Avatar
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    Nice effort...interesting exercise order.
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  13. #13
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Off Road View Post
    Nice effort...interesting exercise order.
    How so mate? Curls first? Same problem as last time with the busy gym times jsut thought it was better to do something rather than sstand like a lemon waiting for the bar
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  14. #14
    Moderator Off Road's Avatar
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    Quote Originally Posted by Kiff View Post
    busy gym times jsut thought it was better to do something rather than sstand like a lemon waiting for the bar
    I didn't mean to question you, and that's what I figured. I'm just always curious why people do the stuff they do. I am always trying to learn from others.
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  15. #15
    Skinny Feet Kiff's Avatar
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    No offence taken mate dont worry its good to question, hell i have got more than you im sure

    It was just busy gym syndrome and i didnt really think that Curls would detract too much from the later compounds really =) and if they did, this day i didnt notice!

    Your HCT-12 going well mate?
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  16. #16
    Moderator Off Road's Avatar
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    Quote Originally Posted by Kiff View Post
    Your HCT-12 going well mate?
    Yes, so far so good.
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  17. #17
    Lifting junkie. AKMass's Avatar
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    Nice work there Kiff! Deadlifts look good!
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  18. #18
    Skinny Feet Kiff's Avatar
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    Week 2 :)

    Quote Originally Posted by AKMass View Post
    Nice work there Kiff! Deadlifts look good!
    Thanks mate! Feeling good too

    Here was my first day of Week Two....


    Assisted Pull Ups (ONE EXTRA SET WITHOUT ASSITANCE IN A WEEK!!!!)

    6x15KG
    6x10KG
    6xBodyweight
    6+2+2+2xBodyweight

    Dips

    6XBodyweight
    6x8KG
    6x10KG
    6+2+2+2x12KG

    Rows (Two sets on 65KG this time a week ago it was only one set of 6 on 60KG!)

    6x55KG
    6x60KG
    6x65KG
    6+2+2+2x65KG

    Bench Press (no 'gain' but it was after dips this time and felt good def gaining strength will hit 60KG next time im certain, my wrist started to twinge a bit but im going to get it next time mark my words there!) Also had almost perfect form for them and last tiem i lost it on the last x2

    5x45KG
    5X50KG
    6+2+2+2x55KG

    Shoulder Press

    6x14KG
    6x16KG
    6+2+2+2x16KG

    Felt good today, i am aware that gains may not be gains as such but more learning how to feel up without getting to tierd but i am certain i am stronger even aftera week and i have also put on 2LBS, that is a huge achievment in itself as it took me almost 10Months to put on 1stone at my 'peak'

    All in all i could not be happier after a week.

    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  19. #19
    Moderator Off Road's Avatar
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    Nice weight gain...the effort is already paying off.
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  20. #20
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Off Road View Post
    Nice weight gain...the effort is already paying off.
    Thanks Off Road

    Only one concern is that my back feels a little fatigued at the moment, no more back work until wednesday so i'll see how it goes, may drop the deads for a session and swap it for something else but hopefully it wont come to it
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  21. #21
    Lifting junkie. AKMass's Avatar
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    Nice increase on the pullups! And good job on the weight gain too. Can't wait to see how next week's bench session goes. Do you have a spotter??
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  22. #22
    Senior Member ELmx479's Avatar
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    Nice progress, if you feel you need the extra recovery take it. Deads can really take a toll on ya.

  23. #23
    Skinny Feet Kiff's Avatar
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    Thanks for all the feedback guys, replying from my mobile so excuse the lack of quotes

    Pullups felt hard but thats a good thing tho im really happy with them cheers mate.

    My back feels a lot better today and i am not lifting again untill tomorrow but will see how it feels, i hear you on the rest day tho Elmx

    I do have a spotter and on friday i will be benching first no matter what so hopefully i can hit 60kg no problem!
    Thanks all

    Also
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  24. #24
    Skinny Feet Kiff's Avatar
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    PR's coming out of my fricking ears

    Wowsa

    Just got back from my first B day of week two..

    The numbers speak for themselves compared to last week.

    Deadlifts

    6x60KG (132LBS)
    6x70KG (154 LBS)
    6x80KG (176 LBS)
    6+2+2+2x85KG (187LBS) (15KG up on end set from my first B session)

    Squats

    3x55 (121LBS)
    6x60KG (132 LBS)
    6x65KG (143 LBS)
    6+2+2+2x70KG (154LBS) (10KG (22LBS) up on first B day)

    Abs

    Fully extended situps with 5KG(11LBS) off a bench head to floor

    12
    12
    12+2+2+2

    Seated Calf Raises

    6x110KG (242LBS)
    6x120KG (264LBS)
    6+2+2+2x130KG (286LBS)


    I felt pretty damn happy with that!

    Squats are only to 90 Degrees but i have knee problems so thats the way it has to stay for at least a year!

    Non the less a great session for me, feeling it now tho....

    Keiran
    Last edited by Kiff; 05-19-2010 at 03:49 PM. Reason: Put US weights in for our friends over the pond :)
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  25. #25
    Moderator Off Road's Avatar
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    You are definitely hitting your stride with it.
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