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Old 05-24-2011, 06:03 PM   #81
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Originally Posted by Scrutiny View Post

Bit of concern for my knee at the moment, it's probably nothing, but my right knee feels like it is twisted and whenever i raise it, it feels like it's got a heavy weight deep inside my knee.
Once I'm up and walking I'm fine, but when I get up from sitting the tight/heavy/twisted feeling is there.
Any sharp pain? Or more dull and tender?
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Old 05-25-2011, 12:13 AM   #82
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Originally Posted by BendtheBar View Post
Any sharp pain? Or more dull and tender?
No pain really, just a dull weighted feeling.

It's feeling better today, was probably a bit of tightness.

All sweet to go for tomorrow's legs session!
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Old 05-25-2011, 12:27 AM   #83
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Smash it Scrute!!
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-26-2011, 06:03 AM   #84
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Thursday 26th May

Legs & Abs

V Squats - 112kg x 12, 120kg x 10, 120kg x 8
Incline Leg Press - 210kg x 10, 215kg x 10, 220kg x 8
DB Lunges - 22kg x 10, 22kg x 8
Lying Leg Curls - 110kg x 10, 8, 6

Cable Crunches - 31kg x 12, 33kg x 12, 33kg x 12
Cable Rotations - 16kg x 12, 16kg x 12, 18kg x 12

Workout Length: Approx 50-55mins

Workout Notes:

Not the best of workouts.

Felt kind of flat leading into this workout, and from the get-go I just didn't have much energy to produce an adequate amount of intensity.

I might drop V squats, I've been finding these MORE stressful on my back than actual squats.
Reason being is the back support, after I finish a set my lower/mid back literally seizes up temporarily.

Leg press was good, form could have been better.
Lunges felt terrible, balance wasn't good and I just didn't want to put in hard work for them.
Leg curls finished off my hamstrings nicely.

Abs went pretty well, cable crunches produced a nice workout for the abs.

The biggest thing I got out of this workout was a sore lower back.

Tomorrow is a weigh in and arms/calves, looking forward to it!
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Old 05-26-2011, 06:23 AM   #85
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Cheer up Scrute. Always sounding so down. You shifted some serious weights. Be happy

Have a good one tomorrow.

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Old 05-27-2011, 04:38 AM   #86
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Friday 27th May

AM Weigh In: 95.4kg ( 210.3lbs ) Same weight as last week

Arms & Calves

Standing BB Curls - 40kg x 7, 7, 7
CGBP - 60kg x 8, 70kg x 5, 62.5kg x 8
EZ Skullcrushers - 27.5kg x 10, 30kg x 8, 8
Standing DB Curls - 19kg x 7, 7, 19kg x 8

Standing Calf Raises - 100kg x 12, 12
Seated Calf Raises - 60kg x 12, 12

Workout Length: Approx 50-55mins

Workout Notes:

No weight gain since last week.

Pretty strong workout in the gym today.

I feel a head cold coming on, I'm glad I now have 2 days rest ( weekend ) till my next workout.

BB Curls were very strong, hitting out 7 reps for all 3 sets.
Close grip bench went very well too, had to reduce the set after set #2 as the weight was too heavy.
Skull's hit the triceps hard, an excellent exercise I have been finding for them.

Knocked calves out of the way pretty quick, didn't want to do 3 sets for each exercise for them :P

I've been stocking up on Vitamin C and Garlic tablets, along with my whey ( Scivation whey has a decent glutamine content ), along with my XTEND every workout, so I should be fine hopefully.

Next week is my last week on the Phase 1 of the Tri-Phase, I'll probably take a week off ( been at it for around 8 or so weeks so far consistently ).

Here is phase 2, I'll most likely follow onto this 4 day split: ( Written by Scivation )

Upper Body A
Bench Press 3 X 2-8
Bent Over Row 3 X 2-8
Military Press 3 X 2-8
BB Shrug 3 X 2-8
Close Grip Bench 3 X 2-8
BB Curl 3 X 2-8

Upperbody B
Incline Press 3 X 2-8
Pull-Up 3 X 2-8
DB Shoulder Press 3 X 2-8
DB Shrug 3 X 2-8
Skull Crusher 3 X 2-8
DB Curl 3 X 2-8

LowerBody A & B will need to be determined by myself as the Scivation plan has regular squats and Stiff Leg dead's.

I personally think it should be a good routine to use for 4 weeks, I just cannot stay on the same thing for too long as I adapt way too quickly.
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Old 05-27-2011, 05:00 AM   #87
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What do you mean you adapt to a routine way too quickly?

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Old 05-27-2011, 05:53 AM   #88
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What do you mean you adapt to a routine way too quickly?

LtL
I have just been finding that If I stick with a routine for example 8-12 weeks I just burnout.

The beauty about the Scivation Tri-Phase is that it is split into the three phases which are all 4 weeks in duration.


Last edited by Scrutiny; 05-27-2011 at 05:56 AM.
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