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Old 12-18-2012, 11:01 AM   #1601
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Thanks fellas.

@Steve - It was a good decision to steer clear of that fitness class yesterday. It involved punching a bag and it wouldn't have been the best idea. Feels a bit better now but tomorrow and deadlifts is the real test.

@Alan: NEVER! Guess I'm obsessed with getting my squat away from the realms of suck! I need to get back to my old mindset where I was looking forward to the challenge. That is when I had my best performance.

Cycle 2 Week 1 Tues 18 Dec
Bench Press
92.5kg (203): 6 sets of 3. Upped it 7.5kg from last week and it was actually decent. Last 2 sets were hard but encouraging. I remember when this was below my bodyweight and now it's almost 10% above

Incline DB Press
25kg: 13, 10, 8 - Decided to get 30 reps any way I could and got 31 instead.

Flat DB Press
30kg: 7, 6, 7 - 20 reps. 10 off target. Just not used to the reps.

DB Pullover
30kg: 10, 10, 8 - 28 reps. Not sure if this or machine fly should be accessory #3

Triceps Pulldown
Pin 6: 8, 5, 7 - 20 reps

Rope Pulldown
Pin 12: 5 x 20

Was thinking of trying 150kg for my deadlift 10 singles in 10 minutes tomorrow but since I hit that weight for 6x3 last week, I may have a crack at 160kg instead
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Old 12-18-2012, 11:32 AM   #1602
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Great session Kuyt! Stong on the bench triples, got some blood flowing on the DB's and nice stretching on the pullovers, and likely some burn happening as well. Impressive lifting to say the least.

I have also subbed. Looking forward to following along for a long time. I am now more active here and less active at the other site. Took me awhile to come to my senses!

I also enjoyed your article on the 3 mistakes you made. i thought it was bang on. I was also guilty of them and plenty more!
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Old 12-18-2012, 11:48 AM   #1603
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Good effort Kuyt. Keep making them steps forward. They add up quickly.
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Old 12-18-2012, 05:55 PM   #1604
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Great workout K! Keep workin hard bud!
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Old 12-18-2012, 07:10 PM   #1605
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Very nice!
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Old 12-19-2012, 02:12 AM   #1606
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Quote:
Originally Posted by Kuytrider View Post
Thanks fellas.

Cycle 2 Week 1 Tues 18 Dec
Bench Press
92.5kg (203): 6 sets of 3. Upped it 7.5kg from last week and it was actually decent. Last 2 sets were hard but encouraging. I remember when this was below my bodyweight and now it's almost 10% above

Incline DB Press
25kg: 13, 10, 8 - Decided to get 30 reps any way I could and got 31 instead.

Flat DB Press
30kg: 7, 6, 7 - 20 reps. 10 off target. Just not used to the reps.

DB Pullover
30kg: 10, 10, 8 - 28 reps. Not sure if this or machine fly should be accessory #3

Triceps Pulldown
Pin 6: 8, 5, 7 - 20 reps

Rope Pulldown
Pin 12: 5 x 20

Was thinking of trying 150kg for my deadlift 10 singles in 10 minutes tomorrow but since I hit that weight for 6x3 last week, I may have a crack at 160kg instead
Getting stronger with each session ... well do you have any other option ... keep charging hard Kuyt ...
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Old 12-19-2012, 03:04 AM   #1607
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Good DB work K!
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Old 12-19-2012, 04:46 AM   #1608
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What are your goals for this time next year Kuyt?
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Old 12-19-2012, 11:02 AM   #1609
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Thanks guys! It ain't easy but if it was, it would only be a sign that I'm not doing enough.

@Fazc: I write this in the Goals 2013 thread:

"Better conditioning, maintain training consistency but be a bit more patient. Hit weight loss goal and gain weight sensibly when the time comes. Stick to the program and trust the process.

As for numbers:

Bench Press - 120kg x 3
Squat - 160kg x 3
Deadlift - 200kg x 3 Hitting this weight for singles would represent progress but nailing them for triples would be awesome and a stepping stone to the 300/400/500 ground.

Power clean & push press - 100kg x 1

A bodyweight strict press would also be awesome"

Fairly generic I guess but all of the above is possible.

Cycle 2 Week 1 Back Density Dec 19
Power Cleans
80kg: 5 x singles - These were surprisingly good and crisp. I rarely have hit 80kg so cleanly consistently.

Deadlifts - 10 minutes
160kg: 3 x singles
140kg: 8 x singles
Made a balls of this. Should be looking for 15 singles not 10. 160kg felt shite and there was a danger of injury so I chose 140kg to get in some decent reps in the time I had left. Live and learn!

Pendlay rows
70kg: 7 sets of 5 = 35 reps. 5 above target

B/W Chins
5,5,5,4,4,4,3 = 30 reps. On target!

Plank
50 secs, 30 secs
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Old 12-19-2012, 11:04 AM   #1610
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Great work K! Smart move not pushing it and risking injury! Strong stuff!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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