That looks great - think we need to make the board wider at some point tho :-)

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Aye Will its looks well smart. was always a nightmare trying to get everything to line up properly

nice feature.

	MON 23/06/08
Leg Press kg	145kg - 9x
Cable Straight Armed Pushdown	7x10 - 7x
Leg Extension	85kg - 8x
Leg Curl	85kg - 7x
Machine Chest Press	40kg - 12x
DB Bent Over Row	20kg - 9x
Assisted Chinups	60kg - 7x
Assisted Dips	45kg - 7x
Machine Shoulder Press	40kg - 6x
Barbell Curl	12kg - 7x
Machine Abdominal Crunch	90kg - 11x
Dumbbell Stiff Legged Deadlift	30kg - 7x

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WED 25/06/08	FRI 27/06/08
Leg Press	145kg - 8x	145kg - 10x
Dumbbell Pullover	26kg - 9x	26kg - 8x
Leg Extension	85kg - 8x	85kg - 8x
Leg Curl	85kg - 7x	85kg - 7x
Incline Dumbell Bench Press	22kg - 6x	22kg - 6x
DB Bent Over Row	20kg - 9x	22kg - 7x
Assisted Chinups	60kg - 7x	60kg - 8x
Assisted Dips	45kg - 7x	45kg - 10x
Machine Shoulder Press	40kg - 6x	40kg - 6x
Barbell Curl	12kg - 7x	14kg - 7x
Machine Abdominal Crunch	95kg - 6x	95kg - 7x
Dumbbell Stiff Legged Deadlift	30kg - 7x	30kg - 10x

Another killer this morning, felt sick after WO. Cant remember feeling as bad as this after WO's before.

On 1600cal for 2 weeks then down to 1500cals. manage to increase some weights and reps.


My grip holding out this time, after talkiing about my grip going early. manage to hold to get an extra 3 reps on the dumbbell stiff legged deadlift.

I'm I right in thinking with the the stiff legged you place the weights down for a split second before bringing then back up?

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Exercise	MON 30/06/08	WED 02/07/08	FRI 04/07/08
Leg Press	150kg - 6x	150kg - 7x	150kg - 8x
Dumbell Pullover/CSA Pushdown	7x10 - 8x	26kg - 10x	28kg - 9x
Leg Extension	85kg - 9x	85kg - 9x	85kg - 8x
Leg Curl	85kg - 8x	85kg - 6x	85kg - 6x
Incline dumbell/M Chest Press	45kg - 12x	50kg - 11x	22kg - 6x
DB Bent Over Row	22kg - 7x	22kg - 8x	22kg - 9x
Assisted Chinups	60kg - 8x	60kg -10x	55kg - 7x
Assisted Dips	40kg - 6x	40kg - 7x	40kg - 8x
Machine Shoulder Press	40kg - 7x	40kg - 9x	40kg - 9x
Barbell Curl	14kg - 6x	14kg - 6x	14kg - 6x
Machine Abdominal Crunch	95kg - 7x	95kg - 7x	95kg - 6x
Dumbbell Stiff Legged Deadlift	30kg - 10x	30kg - 8x	30kg - 9x

Hard week at the gym. Again felt like i was going to be sick after each WO. 1 litre bottle of water is not enough.

I had been doing dumbbell pullovers like the one in the HIT book, but notice the link to ExRx.net is like this. DOes it make much difference?

Well yesterday was last day on 1600cals. so next 2weeks on 1500cal.

Weight in this morning at 196.8 20.3%
Weight in on 23/06/08 203.2 20.9%

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sorry double post. must be this new draft saving thingy

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Looks like the guy in the video's swinging a bit and using his lower body to help with his momentum. I haven't seen the one in the HIT book but if your form is good and you feel it's working, I'd stick with that!

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EXERCISE	MON 07/07/08
Leg Press	150kg - 8x
Dumbbell Pullover	28kg - 7x
Leg Extension	85kg - 6x
Leg Curl	85kg - 8x
Machine Chest Press	60kg - 9x
DB Bent Over Row	24kg - 6x
Assisted Chinups	55kg -6x
Assisted Dips	40kg - 5x
Machine Shoulder Press	40kg - 5x
Barbell Curl	14kg - 6x
Machine Abdominal Crunch	95kg - 6x
Dumbbell Stiff Legged Deadlift	30kg - 7x

went to gym around 3pm today, See the schools have finished for the summer. best stick to early morning or late at night to get a chance on the machines.

Had to ask a few times are you using the machine or keeping the seat warm for me?

no gains today.

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Not sure how to explain it. weel see rather than have your knees bent, your body is straight with only your heels touching the floor.

I had notice one of the guys who works in the gym in the corner of my eye, standing ther, then the minute i had finished he pulled me up saying i should do it like guy in the video, so no sure if there is any difference.

made me think about form again. altho suppose its abit hard to really know if you doing it right if you train alone.

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EXERCISE	WED 09/0708	FRI 11/07/08
Leg Press	152.5kg - 8x	152.5kg - 7x
Dumbbell Pullover	28kg - 8x	28kg - 7x
Leg Extension	85kg - 8x	85kg - 8x
Leg Curl	85kg - 7x	85kg - 7x
Machine Chest Press	22kg - 6x	22kg - 7x
DB Bent Over Row	24kg - 7x	24kg - 6x
Assisted Chinups	55kg - 6x	55kg - 7x
Assisted Dips	40kg - 7x	40kg - 7x
Machine Shoulder Press	40kg - 6x	42.5kg - 6x
Barbell Curl	14kg - 6x	14kg - 6x
Machine Abdominal Crunch	95kg - 7x	95kg - 7x
Dumbbell Stiff Legged Deadlift	30kg - 7x	30kg - 8x

Couple more hard sessions. jumped on the smith machine on friday to try squats as it was dead quiet when i walked in. I only tried 60KG but it was still tough, bar was hurting too.

Do these for another 2 weeks then maybe change it.

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Exercise	MON 14/07/08	WED 16/07/08	FRI 18/07/08
Leg Press	152.5kg - 8x	152.5kg - 8x	152.5kg - 5x
Dumbell Pullover/CSA Pushdown	28kg - 8	28kg - 8x	28kg - 7x
Leg Extension
Leg Curl	87.5kg - 7x	87.5kg - 7x	87.5kg - 7x
Incline dumbell/M Chest Press	22kg - 7x	62.5kg - 7x	22kg - 6x
DB Bent Over Row	24kg - 7x	24kg - 7x	24kg - 7x
Assisted Chinups	55kg - 6x	55kg - 6x	55kg - 7x
Assisted Dips	40kg - 6x	40kg - 8x	40kg - 8x
Machine Shoulder Press	42.5kg - 7x	42.5kg - 7x	42.5kg - 8x
Barbell Curl	14kg - 6x	14kg - 6x	14kg - 6x
Machine Abdominal Crunch	95kg - 7x	95kg - 8x	95kg - 7x
Dumbbell Stiff Legged Deadlift	30kg - 8x	30kg - 8x	30kg - 9x

Progression slowing down. hopefully increase back up to 1700cals will help.

Leg Extension machine has been broken for over a week, so a couple of times i jumped on the smith machine to try 60kg squats not to failure 8 - 10x.

Not sure what is the correct way to do squats on a smith machinne. i just stood feet shoulder length apart and bend down till thighs where parallel (sp) to floor. Some suggest leaning back into the bar then begin to squat, not sure correct way.

Also on the Leg Press i've been having to place my hands on my knee to begin my set, just to separate the plates on the rack at the start, is the cheating?

Well end of the 1500cal days, weigh in tomorrow morning. shared a chinese through the week and had a drink last night, so not holding much hope for a big loss if any.

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