Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

Nice to see some PRs in here! Keep them coming!

Thanks, bro.

 

[KnightTemplar]

End of Week 28

 

[Fahcough]

I walk into the easier to reach gym this afternoon, only to find that some utter Cockwomble(s)have managed to break both Smith Machines. How in the name of the Virgin Mary's Holy Hymen do you manage to break a fucking Smith Machine, never mind two of them?!

1 of 2 ways trying to think like a stupid cockwumble

Load all the weight on 1 side, nothing on the other.
Scoot your body all the way to 1 side of rack. So you're using the bar at a 30/70 ratio

 

[KnightTemplar]

1 of 2 ways trying to think like a stupid cockwumble

Load all the weight on 1 side, nothing on the other.
Scoot your body all the way to 1 side of rack. So you're using the bar at a 30/70 ratio

With some of the students I've seen train at the gym...yeah, those scenarios are more than possible.

 

[KnightTemplar]

Week 29/Day 90

Smith Machine JM Press:

3 X 5 X 24kg

SS Bar Box Squats:

4 X 2 X 67kg

RDL's:

3 X 6 X 40kg

Cable Rows:

3 X 6 X 50kg

Rope Pushdowns:

3 X 5 X 22.5kg

Smith Machine JM Press:

3 X 5 X 24kg

 

[KnightTemplar]

Stair Climber:

9 Floors @ Level 8

 

[KnightTemplar]

Week 29/Day 91

Swiss Bar Bench Press:

6 X 35kg

6 X 37kg

3 X 39kg

Swiss Bar Rows:

3 X 6 X 45kg

Seated Rows:

3 X 6 X 55kg

 

[KnightTemplar]

Week 29/Day 92

Smith Machine JM Press:

3 X 3 X 36kg

Trap Bar Deadlifts:

4 X 2 X 85kg

Machine Rows:

3 X 5 X 55kg

Low Machine Rows:

3 X 5 X 55kg

Rope Pushdowns:

3 X 6 X 22.5kg

 

[KnightTemplar]

Stair Climber:

11 Floors @ Level 8

 

[KnightTemplar]

"Bob" free-standing punch bag. 4 X 3 Minute Rounds.

 

[KnightTemplar]

End of Week 29.

 

[KnightTemplar]

Week 30/Day 93

SS Bar Box Squata:

4 X 2 X 70kg

RDL:

3 X 5 X 42kg

Machine Rows:

3 X 6 X 55kg

Smith Machine Bench:

4 X 2 X 44kg

 

[KnightTemplar]

Stair Climber:

12 Floors @ Level 8

 

[KnightTemplar]

Week 30/Day 94

Smith Machine JM Press:

3 X 8 X 31kg

Low Machine Rows:

3 X 5 X 60kg

Seated Rows:

3 X 5 X 60kg

 

[KnightTemplar]

Week 30/Day 95

Swiss Bar Bench Press:

3 X 6 X 35kg

Swiss Bar Rows:

3 X 5 X 47kg

One Arm Dumbbell Rows:

3 X 6 X 14kg

 

[KnightTemplar]

Week 30/Day 96

Smith Machine JM Press:

3 X 8 X 32kg

Trap Bar Deadlifts:

4 X 2 X 86kg

One-Arm Pulldowns:

3 X 6 X 35kg

Chest Supported Dumbbell Rows:

3 X 5 X 20kg

 

[KnightTemplar]

Stair Climber:

14 Floors @ Level 8

 

[KnightTemplar]

 

[KnightTemplar]

Week 31/Day 97

SS Bar Box Squats:

4 X 2 X 72kg

RDL's:

3 X 5 X 40kg

Low Machine Rows:

3 X 6 X 60kg

Pulley Rows:

3 X 5 X 25kg

 

[KnightTemplar]

Stair Climber:

15 Floors @ Level 8