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Old 08-27-2012, 02:31 PM   #1231
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Great work, Kuyt!

How do you measure? I know I use a fabric tape measure and depending on how tight I pull it, I can inadvertently change that measurement noticeably. I try not too. But it happens and I'm using inches. Centimeters is even less forgiving I would think. So, might not be as bad as you think anyway.
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Old 08-27-2012, 05:06 PM   #1232
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Huge amount of work in that last session buddy. Nice start to the weightloss too
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Old 08-28-2012, 11:44 AM   #1233
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Quote:
Originally Posted by Fazc View Post
That's the attitude. Take your time and still shoot for PRs each week or thereabouts.

You can go the fast route but for larger weight losses it tends to become more of a psychological battle as you start to lose strength.
Thanks Fazc. I hate the feeling of being crushed under the bar but it's for a long-term good.

Quote:
Originally Posted by BendtheBar View Post
Looks like your diet is on a good track. Curious to see how the next 2 weeks go.
Thanks Steve. I hope to lose 3-5 pounds in that time. I expect the first few weeks to lose a bit then it ought to slow down once I am below 200. Going from 190 downwards will be fairly slow I'd say.

Quote:
Originally Posted by ravimolasaria View Post
Going great Kuytrider ... stick to it ...
Thanks Ravi
Quote:
Originally Posted by JordanK91 View Post
Welcome back!

Lots of nice work..

Looks like your diet is working well from the start

Have you pics for a before and after?
I got the wife to take some pics but they are for my private musing

Quote:
Originally Posted by JTurner View Post
Lot of quality upper back work in that session, can't beat that.
Thanks J, my upper back sucks and needs to get better.

Quote:
Originally Posted by MikeM View Post
Great work, Kuyt!

How do you measure? I know I use a fabric tape measure and depending on how tight I pull it, I can inadvertently change that measurement noticeably. I try not too. But it happens and I'm using inches. Centimeters is even less forgiving I would think. So, might not be as bad as you think anyway.
Thanks Mike. I am trying for a consistent measurement but allowing the tape to go slack and holding it for a few seconds to stop myself sucking in the gut
Hopefully, I will lose a noticeable chunk of my midsection.

Quote:
Originally Posted by markievicz View Post
Huge amount of work in that last session buddy. Nice start to the weightloss too
Thanks mate, not as much as you get through though

Tuesday 28 August: Week 2 of lose the chub
Monday Cardio: 6 x 1.5 flights of stairs sprints, 6 x 1 stair sprints, 6 x 0.5 stair sprint.
Ab wheel rollout: 2 x 10, 1 x 7 damn wheel
I am planning to do 2-3 x 20-30 minutes jogging each week as well, better get my arse in gear

Today
Bench
50x5, 65x5, 75x3
87.5kg: 8, 7, 5 - Some guy I know walked past on set 3 and helped me without me asking! I wa struggling with the 5th rep but I was always making it. Anyways, 20 reps just about made.

Supersetted with Side Lateral Shoulder Raises: 3 x 8 - 10kg

Squat
bar x 8, 40x5, 60x5, 75x3, 90x2
105kg: 8, 6, 6: 20 reps made. Was wrecked for 10 minutes after this, no exaggeration. The weight is fine but I suck at doing any kind of reps and especially with less rest than usual Still managed to push on with GM's.

Good Mornings
65kg: 8, 8, 8 = 24 reps - Fairly handy

Push Press From Rack
72.5kg: Singles x 5 - pleased since I was beginning to tire, was fairly easy.

Leg Press
230kg: 8, 6, 6: 20 reps. So much harder than last week

Supersetted with:
Standing Calf Raises
Pin 11: 2 x 10, 1 x 15

Paused Close Grip
70kg: 8, 6, 6 - 20 reps: Elected to do these today and dips on Saturday. Much better than at the weekend.

Incline Bench
27.5kg: 7, 5, 4: 16 reps I have done 32.5-35 for 8 reps so this sucked ass. Tired by now.

Ended the session with a bad headache and sore hamstrings. My more upright squatting attempts are placing more strain on the hammies which is probably a good thing. I only feel the pain after the squat is done however and not during the reps.
Pleased with my 105x8 technique on squat wise since I was tiring badly by the end.
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Old 08-28-2012, 09:46 PM   #1234
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You are working your butt off. Well done on the cardio, ab work and lifting.
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Old 08-28-2012, 10:35 PM   #1235
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Bench and squat looking good! Another very good session mate, keep it up
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Old 08-29-2012, 04:35 AM   #1236
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Nice bench work Kuyt

Lots of good work in the session!

Are you finding the good mornings helpful for squats and deads?
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Old 08-30-2012, 10:14 AM   #1237
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Quote:
Originally Posted by BendtheBar View Post
You are working your butt off. Well done on the cardio, ab work and lifting.
Quote:
Originally Posted by markievicz View Post
Bench and squat looking good! Another very good session mate, keep it up
Quote:
Originally Posted by JordanK91 View Post
Nice bench work Kuyt

Lots of good work in the session!

Are you finding the good mornings helpful for squats and deads?
Thanks guys!
@Jordan, I have not done them long enough or consistently enough to give you an answer. Some say you should load up on them while coaches like Wendler maintain you should get as much as you can from the 60-100kg range.

Thursday 30 August
Another lengthy session. I'd say as I am cutting calories that I am probably doing 2 exercises too many per session. I am pretty drained by the hour mark and that is a good cutoff point IMO. Today's session went to 80 minutes. I have already worked out what needs to be done however.

This doesn't include warm ups.

Pull Ups
5, 4, 4- Same as last week

Power Cleans
77.5kg: 5 x singles - Good and smooth. 80kg on Sunday but I am now only doing these once a week.

Deadlifts
165kg: 5 x single - Some were smooth, others were grinders. I may do something like 150x3, 160x2, 170x1, 160x2, 150x3 next week as I seem to be strongest in the middle.

Seated Row (strict) - There is no back pad so you need to resist the temptation to be like Steven Redgrave.
50kg: 3 x 8 = 24 reps

Lat Pulldown - Machine Broken so used alternative
60kg: 3 x 8

1 Arm Row
37.5kg: 8, 6, 6 = 20 reps

EZ Curls
35kg: 8, 5, 7 = 20 reps

Hammer Curls
20kg: 8, 6, 6 = 20 reps

DB Side bends
37.5kg: 3 x 10

Weighted Crunches
37.5kg: 3 x 10
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Old 08-30-2012, 10:26 AM   #1238
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I'll keep an eye on yours and see how they go

Another good session!
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Old 08-30-2012, 10:29 AM   #1239
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Dang Kuyt, MONSTER sessions! You are killing it!!!
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Old 08-30-2012, 11:18 AM   #1240
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Quote:
Originally Posted by Kuytrider View Post
Tuesday 28 August: Week 2 of lose the chub
Monday Cardio: 6 x 1.5 flights of stairs sprints, 6 x 1 stair sprints, 6 x 0.5 stair sprint.
Ab wheel rollout: 2 x 10, 1 x 7 damn wheel
I am planning to do 2-3 x 20-30 minutes jogging each week as well, better get my arse in gear

Today
Bench
50x5, 65x5, 75x3
87.5kg: 8, 7, 5 - Some guy I know walked past on set 3 and helped me without me asking! I wa struggling with the 5th rep but I was always making it. Anyways, 20 reps just about made.

Supersetted with Side Lateral Shoulder Raises: 3 x 8 - 10kg

Squat
bar x 8, 40x5, 60x5, 75x3, 90x2
105kg: 8, 6, 6: 20 reps made. Was wrecked for 10 minutes after this, no exaggeration. The weight is fine but I suck at doing any kind of reps and especially with less rest than usual Still managed to push on with GM's.

Good Mornings
65kg: 8, 8, 8 = 24 reps - Fairly handy

Push Press From Rack
72.5kg: Singles x 5 - pleased since I was beginning to tire, was fairly easy.

Leg Press
230kg: 8, 6, 6: 20 reps. So much harder than last week

Supersetted with:
Standing Calf Raises
Pin 11: 2 x 10, 1 x 15

Paused Close Grip
70kg: 8, 6, 6 - 20 reps: Elected to do these today and dips on Saturday. Much better than at the weekend.

Incline Bench
27.5kg: 7, 5, 4: 16 reps I have done 32.5-35 for 8 reps so this sucked ass. Tired by now.

Ended the session with a bad headache and sore hamstrings. My more upright squatting attempts are placing more strain on the hammies which is probably a good thing. I only feel the pain after the squat is done however and not during the reps.
Pleased with my 105x8 technique on squat wise since I was tiring badly by the end.
Very Strong and equally long session ... great lifting Kuytrider ...
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