Why Settle? - The Continious Progression of Kühn

[Kühn]

<font color="red"> Nov 9, 2007 </font>

<font color="blue">Squats</font>

135 lbs x 5
185 lbs x 5
225 lbs x 4
275 lbs x 4

<font color="blue">Front Squats</font>

135 lbs x 5
185 lbs x 5
<font color="odgerblue">225 lbs x 4</font>
Note: New PR~

<font color="blue">Lunges</font>

40 lbs x 10
45 lbs x 8
35 lbs x 8

<font color="blue">DC Calf Training on Standing Calf Machine</font>

How this works is you do 12 reps. With a 5 second negative and you hold the bottom of the exercise for 15 seconds.

240 lbs x 12

160 lbs x 12

Ramblings and Thoughts:

- Could have got another rep on back squats, I'm sure, but the last rep my back started to round I noticed, and didn't want to risk anything

- Got an immense pain in my delt during the front squats, again, I could have prolly got 225 lbs x 5. Oh well, there is next time.

[Kühn]

<font color="red">November 10th, 2007</font>

<font color="blue">DB Inclines</font>

50 lbs x 8
60 lbs x 7
<font color="dodgerblue">70 lbs x 5</font>
Note: New PR~

<font color="blue">Incline BB Bench</font>

135 lbs x 6
155 lbs x 6
<font color="dodgerblue">175 lbs x 5</font>
Note: New PR~

<font color="blue">Pullovers</font>

60 lbs x 8
65 lbs x 6
65 lbs x 3

Super Setted With:

<font color="blue">Bosu Ball Push-Ups</font>

BW x failure
BW x failure
BW x failure

<font color="blue">Dips</font>

BW + 45 lbs x 5
BW + 45 lbs x 5

<font color="blue">Pec Deck</font>

<font color="gray">Drop Set</font> 90 lbs x 12 60 lbs x 10
<font color="gray">Drop Set</font> 120 lbs x 8 90 lbs x failure 60 lbs x failure

Arm Super Set #1

<font color="blue">Skull Crushers</font>

80 lbs x 8
100 lbs x 6
<font color="dodgerblue">105 lbs x 4</font>
Note: New PR~

<font color="blue">Dumbell Curls</font>

25 lbs x 8
30 lbs x 7
35 lbs x 5

Arm Super Set #2

<font color="blue">Overhead Extensions</font>

60 lbs x 8
65 lbs x 7
65 lbs x 5

<font color="blue">EZ-Bar Curls</font>

80 lbs x 8
85 lbs x 6
85 lbs x 4

Arm Super Set #3

<font color="blue">Rope Push Downs</font>

60 lbs x 8
60 lbs x 7
<font color="gray">Drop Set</font> 60 lbs x 6 45 lbs x failure


<font color="blue">High Pulley Cable Curls</font>

30 lbs x 10
30 lbs x 8
<font color="gray">Drop Set</font> 30 lbs x 8 15 lbs x failure

<font color="blue">21's on EZ-Bar Cable </font>

45 lbs

Arm Super Set #4

<font color="blue">Tricep Push-Ups</font>

BW x failure
BW x failure

<font color="blue">Barbell Wrist Curls</font>

45 lbs x failure
45 lbs x failure

<font color="blue">Hammer Curls</font>

20 lbs x 6
20 lbs x 6

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:

- Solid (!@#$%^&amp;*) workout!

- I find declines difficult to do. Mainly because in the start position, your arms are somewhat restricted, and it's hard to lift the bar off.

- Bosu ball push-ups: surprisingly more difficult than anticipated [img]/forum/images/graemlins/laugh.gif[/img]

- Fried my triceps again. Still trying to get the same effect in my biceps.

- Wanting 120 lbs x 5 or so by the end of the year on skull crushers.

Length of Workout: 1h and 20 min

Water Consumed During the Workout: ~3.0 L

[Kühn]

<font color="red">November 11, 2007</font>

<font color="blue">Cardio</font>

Type: Treadmill
Length: ~20 min
Distance Covered: ~2.0
Resistance setting: 3.0 - 3.5
Grade Setting: 10.0 - 11.5
Calories Burned: ~200


<font color="blue">Various Ab Work</font>

Ramblings and Thoughts:

My goal was to do 40 min of cardio. But my right tibialis anterior muscle really started to get a pain. I seriously need to pick up a pair of shoes that is exclusive to cardio.

[Kühn]

<font color="red">November 12th, 2007</font>

<font color="blue">Military Presses</font>

95 lbs x 6
115 lbs x 5
135 lbs x 4

<font color="blue">Arnold Presses</font>

40 lbs x 6
45 lbs x 5
50 lbs x 5

<font color="blue">Cable Upright Rows</font>

<font color="gray">Drop Set</font> 90 lbs x 8 60 lbs x 6
<font color="gray">Drop Set</font> 105 lbs x 8 75 lbs x 7
<font color="gray">Drop Set</font> 120 lbs x 6 90 lbs x 6

Super Setted With:

<font color="blue">Cable Side Raises</font>

15 lbs x failure
15 lbs x failure
15 lbs x failure

<font color="blue">Incline Reverse Flies</font>

20 lbs x 8
25 lbs x 7

<font color="blue">Reverse Pec Deck</font>

<font color="gray">Drop Set</font> 90 lbs x 8 60 lbs x failure
<font color="gray">Drop Set</font> 120 lbs x 6 90 lbs x failure

<font color="blue">Hammer Strength Machine Shrugs</font>

180 lbs x 10
270 lbs x 9
<font color="gray">Drop Set</font> 360 lbs x 6 180 lbs x failure Static hold till failure

<font color="blue">Reverse Shrugs</font>

135 lbs x 6
135 lbs x 5

<font color="blue">Dumbell Shrugs - Running the Rack</font>

Set 1: 80 lbs going 50 lbs decreasing in 5 lb increments, 50 lbs to 20 lbs decreasing in 2.5 increments.

60 lbs going 50 lbs decreasing in 5 lb increments, 50 lbs to 20 lbs decreasing in 2.5 increments.

<font color="blue">Hammer Strength Machine Shrugs, With Static Hold</font>

180 lbs x failure
90 lbs x failure

<font color="blue">DC Calf Training on Standing Calf Machine</font>

How this works is you do 12 reps. With a 5 second negative and you hold the bottom of the exercise for 15 seconds.

260 lbs x 12

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:

- Solid (!@#$%^&amp;*) workout, again.

- Tried to kill my traps. I almost got there, but I feel I could have went a bit further.

- Got a really quick delt pump this time around - odd.

Length of Workout: 1h and 15 min

Water Consumed During the Workout: ~3.0 L

[Kühn]

<font color="red">November 13th, 2007</font>

<font color="blue">Deadlifts</font>

100 lbs x 5
199 lbs x 5
265 lbs x 4
309 lbs x 1
<font color="dodgerblue">364 lbs x 4</font>
364 lbs x 4
Note: New PR~


<font color="blue">Pull-Ups</font>

BW + 25 lbs x 3
BW x 5
BW x 4
Note: First time attempting pull-ups with weight. Guess we all have to start somewhere *shrug*

<font color="blue">Barbell Rows</font>

133 lbs x 8
144 lbs x 7
144 lbs x 6

<font color="blue">Pullovers</font>

55 lbs x 5
65 lbs x 5
75 lbs x 4

<font color="blue">Hammer Strength Eagle Rows</font>

90 lbs x 8
140 lbs x 8

Super Setted With:

<font color="blue">Hammer Strength Isolateral Pulldowns</font>

90 lbs x 8
140 lbs x 4

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~6.0 hours

Ramblings and Thoughts:

- Great workout. Even though I was pissed off trying to get to the gym.

- Really happy with deads. 375 lbs is fawken incoming, and you know it.

- Really good lat pump

- Some dude was eating a pizza pop in the locker room before his workout. WTF?

Length of Workout: 1h

Water Consumed During the Workout: ~2.5 L

[Kühn]

<font color="red">November 14th, 2007</font>

<font color="blue">Flat Barbell Bench Press</font>

135 lbs x 5
155 lbs x 5
175 lbs x 5
<font color="dodgerblue">200 lbs x 4</font>
Note: New PR~

<font color="blue">Incline Barbell Bench</font>

175 lbs x 5
155 lbs x 5
<font color="gray">Drop Set</font> 155 lbs x 5 135 lbs x 10

<font color="blue">Dips</font>

BW + 45 lbs x 6
BW x 6
BW x 6

Super Setted With:

<font color="blue">Bosu Ball Push-Ups</font>

BW x failure
BW x failure
BW x failure

<font color="blue">Pull Overs</font>

55 lbs x 6
65 lbs x 5
<font color="gray">Drop Set</font> 65 lbs x 5 40 lbs x 5

Arm Super Set #1

<font color="blue">Incline Skull Crushers</font>

60 lbs x 8
80 lbs x 8
100 lbs x 4
Note: Would label the 100 lbs x 4 as a new PR, since I never done these before. But I need to set a bench mark for myself [img]/forum/images/graemlins/tongue.gif[/img]

<font color="blue">Dumbell Curls</font>

25 lbs x 8
30 lbs x 7
35 lbs x 5

Arm Super Set #2

<font color="blue">Incline CGBP</font>

115 lbs x 6
105 lbs x 6
95 lbs x 8

<font color="blue">EZ-Bar Curls</font>

80 lbs x 8
80 lbs x 7
80 lbs x 4

Arm Super Set #3

<font color="blue">One Arm Overhead Extensions</font>

30 lbs x 8
25 lbs x 8
25 lbs x 7

<font color="blue">Machine Preacher Curls</font>

60 lbs x 10
60 lbs x 9
60 lbs x 8

Arm Super Set #4

<font color="blue">D-handle Push Downs</font>

30 lbs x 8
35 lbs x 8

<font color="blue">Hammer Curls with plates</font>

25 lbs x failure
25 lbs x failure

Arm Super Set #5

<font color="blue">Barbell Wrist Curls</font>

45 lbs x failure
45 lbs x failure

<font color="blue">Dips</font>

BW x failure
BW x failure

Rating of Workout: 9.0/10

Amount of Sleep Night Prior to Workout: ~7.0 hours- Off and on

Ramblings and Thoughts:

- For an unexpected workout, I'm very impressed with the numbers, and the PR.

- Pre-workout nutrition consisted of: Sirloin pita on whole wheat 45 minutes before. And 1 caffeine and 3 ephedrine 20 min before. I needed a little boost [img]/forum/images/graemlins/tongue.gif[/img]

- I have a new place in my heart for incline skull crushers. They freakin' rock! I know I have to to thank someone here, I forget who though. [img]/forum/images/graemlins/blush.gif[/img]

- Still wanting 120 lbs x 5 or so by the end of the year on skull crushers.

Length of Workout: 1h and 30 min

Water Consumed During the Workout: ~3.0 L

[JohnnyFantastic]

wow - you're a monster! nice job on the PRs!

[Birthright1]

Kuhn, keep it up man. I love the detail you put into your journal with the sleep and water intake and such. Pumpon