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Back from the Dead Log18471

The Dark
Knight
eknight private msg quote post Address this user
7/23/17:

Machine incline press: 60x15/80x10/100x10
WGLP: 120x12/140x10/160x8
Standing single-arm cable pull down: 25x10/35x10/45x8

Tri-set:
a) incline DB raise
b) side lateral raises
c) OHP from scaption plane

1 minute each, 10 lb DBs. 2 sets

DB curls: 20x15/25x10/30x8
Cable curls: 20 pounds x30/15/15/15 30 seconds rest between sets

Triceps pushdown: 30x12/35x10/40x10/45x10/3x50x10

-3X
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The Dark
Knight
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7/27/17:

Squats: bar x 5/135x5/185x3/3x200x5/200x10

Rest of the day was quad and ham accessory work, plus calves and abs. Still pain-free after my AMRAP set. Deads, bench and upper accessories tomorrow. -3X
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The Dark
Knight
eknight private msg quote post Address this user
7/27/17:

Deads: 135x5/185x3/3x205x4/205x9
Bench: bar x 5/135x5/3x185x5/185x10

Rest of the day was upper accessories. -3X
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THE GODFATHER wannabemuscular private msg quote post Address this user
Good to see you're back with some consistency. I hope things hold together well for you. Slow and steady ... old man pace
Post 204 • IP   flag post
jordzmetcalfe private msg quote post Address this user
killing it for 12 weeks post surgery mate, good to see you back in there.
Nice work
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The Dark
Knight
eknight private msg quote post Address this user
7/31/17

Squats: bar x5/135x5/3x189x9
Bench: bar x5/135x5/3x165x9
Deads: bar x5/135x5/3x185x7

DB farmer's carry timed: 90 lbs total, 3 mins, 950 feet.

Done. -3X
Post 206 • IP   flag post
Cannonball private msg quote post Address this user
Hey man, thought you'd like this article.

https://www.t-nation.com/training/five-elements?utm_source=facebook&utm_medium=social&utm_campaign=article1695

Post 207 • IP   flag post
Dorich private msg quote post Address this user
Impressive as usual.
Post 208 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Have been swamped with patients, so I suck at updating, but my AMRAP sets this week went:

Squats: 205x10
Bench: 190x12
Deads: 210x10

Went up in pounds, reps, or both on all three. Feeling fine. -3X
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The Dark
Knight
eknight private msg quote post Address this user
8/7/17:

Squats: bar x5/135x5/4x200x4
Bench: bar x5/135x5/4x190x4
Deads: bar x5/135x52x195x4

One set of these brutal fuckers:



10 pound Dbs and I was lit up.

Planks: 3x1:00

Done. -3X
Post 210 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
AMRAP sets this week:

Squats: 205x12
Bench: 190x15
Deads: 215x12

Taking a week off for daddy-daughter time and then back at it! -3X
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The Dark
Knight
eknight private msg quote post Address this user
8/18/17:

Squats: bar x 8/135x5/2x190x8
Bench: bar x 8/135x5/2x175x8
Deads: bar x 8/135x8/2x195x6


Done. -3X
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The Dark
Knight
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8/19/17:

DB bench press: 50x20/2x75x8
WGLP: 120x12/140x10/160x8
Standing single-arm cable pull down: 25x10/35x10/45x8

Quad-set:
Front raise/scaption raise/lateral raise/DB shrugs: 10x10/10/10; 50x10

^^ 2 sets of the above

Seated dead stop barbell curls: 30x20/40x15/50x12/60x10/70x8
DB curls: 20 pounds x30/15/15/15 30 seconds rest between sets

Triceps pushdown: 30x12/35x10/3x50x10
Piahdowns 25x30/15/15/15 30 seconds rest between sets

-3X
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WinnersNeverQuit private msg quote post Address this user
How do you do seat dead barbell curls? As in preacher curls?
Post 214 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
@WinnersNeverQuit



-3X
Post 215 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
@eknight does that movement not inhibit the full ROM of a curl movement at the bottom? If so, what are the reasons behind selecting it?
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The Dark
Knight
eknight private msg quote post Address this user
It does limit ROM, yes. The benefit is the same as paused bench or squats- you're generating power without the benefit of a stretch reflex or momentum. It's not a movement I would do exclusively or every session, but it's a useful tool in the toolbox. -3X
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The Dark
Knight
eknight private msg quote post Address this user
8/20/17:

Squats: bar x5/135x5/185x1/3x200x6
Bench: bar x5/135x5/3x185x6
TKE: 2x15
Seated leg curls: 2x15
Calves: 5x15

Done. -3X
Post 218 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
@eknight Makes sense. How do you go about exercise selection and rotation? Are there any set approaches you follow or is it more by feel?
Post 219 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Mostly by feel. I have the foundational exercises (B,S,D) that I'm focusing on, so those don't change, but the other things are which movement patterns I want to do and just fitting in exercises in those movements. -3X
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The Dark
Knight
eknight private msg quote post Address this user
8/23/17:

Deads: working sets- 3x225x3
Bench: working sets- 4x195x4

+ upper accessory work.

8/24/17:

Squats: working sets: 4x215x4
TKE: 2x15
Seated leg curls: 2x15
Calves: 5x15

Done. -3X
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The Dark
Knight
eknight private msg quote post Address this user
8/28/17:
Squats working sets- 3x190x8
Bench working sets- 3x175x8
Deads working sets- 3x195x6

-3X
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The Dark
Knight
eknight private msg quote post Address this user
8/29/17:

DB bench press: 50x20/2x75x10
WGLP: 120x12/140x10/160x8/180x6
Standing single-arm cable pull down: 35x10/45x8/50x8

Quad-set:
Front raise/scaption raise/lateral raise/DB shrugs: 10x10/10/10; 50x10

^^ 2 sets of the above

Seated dead stop barbell curls: 30x20/40x15/50x12/60x10/70x8
DB curls: 20 pounds x30/15/15/15 30 seconds rest between sets

Triceps pushdown: 30x12/35x10/3x50x10
Pushdowns: 25x30/15/15/15 30 seconds rest between sets

-3X
Post 223 • IP   flag post
Dorich private msg quote post Address this user
You killin it.
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The Dark
Knight
eknight private msg quote post Address this user
8/31/17:
Squats: working sets: 4x215x4/215x10
TKE: 2x15
Seated leg curls: 2x15
Calves: 5x15

Done. -3X
Post 225 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
@eknight Hi ek, just wondering what your thoughts are on seated leg curls vs. laying leg curls? I ask because I see you use seated, and remember you stating that due to the muscles points of origin and insertion, romanian deadlifts were not able to fully utilise each head of the hamstring muscles. So i was wondering if the hip being in extension or flexion had impact on the effectiveness of the type of hamstring curls being used?
Post 226 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Good memory, and that's actually why I prefer seated- starting with the hips flexed allows a greater stretch and fuller contraction of the hamstrings. -3X
Post 227 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
@eknight makes sense, thanks! I've done seated for the past year or two almost exclusively, for the exact reason of feeling a better contraction, but was never too sure about it's worth comparatively. I've a similar question on calves actually, I know the soleus is active mainly when the knee is bent, but is this to the detriment of the gastrocnemius? As I currently only use seated out of personal preference.
Post 228 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Because the gastroc crosses the knee joint, when the knee is bent, gastroc activation is minimal with plantar flexion. -3X
Post 229 • IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
9/3/17:

Bench press: 135x5/185x5/225x7/225x7/205x8
Cable fly: 4x20/15/12/12
Superset- a1. band pull aparts 4x20
a2. Close grip cable rows 4x20/18/18/15

Superset- b1. lateral raises 4x15/12/10/10
b2. DB curls 4x12/10/10/10

Done. -3X
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