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Espi · 03-13-2007, 07:15 AM

Tuesday March 13
TRAINING Triple Anti-KISS – 3 week 3
all weights in kilograms

BOYFRIEND LIFTING
Often I like to lift him up, did it this morning as it was his birth day, lifted him onto bed and kissed him up & down because it’s his birth-day
BW (approx. 85kg) x1

DYNAMIC (NROL) STRETCHING
Forgot!
But instead

WAVE LOADING
A1 Yates Row
WU: 30 x 12
Wave 1 – 2
40x12– 50x9
45x10 –55x8
50x8– 60x7 (last week 50x7)

Whoah… much better than last week. As a matter of fact, so much better that the # of reps were way higher than planned. So.. upped the weight by a wopping 7,5 kg which now was 12,5 kg more than I’d anticipated when starting the new routine.

MEDIUM
A2 pull through
11,3x21 (last week: 11,3x17-20)
Now with better form, hadn’t realized you’re supposed to rise up while doing the pull-through.

B2 pullup
BWx1-1
Was a bit tired from the bb bent over row (underhand grip involves biceps too)
Oops.. when I looked again, realized that I wasn’t supposed to do these now but only on Saturday. Back to the planned routine.

A3 incline db press
26 x 12
24 x 14 (last week (24x12/22x15)
Went pretty good!

B3 EZ curl
17,5x14 – 11 (last week: 17,5x11 / 15x13)
Again, much better.

A4 standing face pull
11,25x18 – 19 (last week: 8,75x17-20)
It gets boring, but once again.. pretty good!

A5 wood chop
11,3x19 (last week : 11,3x18)

A6 golf swing
8,8x15 (last week 8,8x14/11 )

One rep more , and by now I’m suddenly feeling energy just fleet out of me.. weird.

ODD EXERCISES
A7 Texas Arm Wrestler Curl
This one is apparently a favorite of competitive arm wrestlers. Here's how it's done:

Straddle a flat bench with your feet on the floor. Place your forearms and hands along your quads while holding a loaded barbell. The back of your hands should be near your knees. Sit up straight and concentrate on keeping the whole body tight and rigid by contracting your abs. Take a deep breath and hold it, then explode the heavy weight off your thighs into the finished curl position. Lower the bar back to your legs under control and repeat. Try not to bounce the weight off your thighs, though. Rest the bar across your legs between reps for a full 4 seconds. (This is to keep you from cheating and using momentum, you sneaky bastard, you.)

Remember, too, that this exercise is meant to be done heavy. It's only a partial curl, so you've got no excuse to use one of those pre-set barbells that only go up to 85 pounds. Shoot for 4 to 6 maximal reps.

And, like always, don't cheat by lurching and gasping and drooling like the town drunk.

25 x 3

Either I’m a weakling, or I was already too fried by the EZ bar arm curls. , as the 25 kg bb I tried to do it with only went up 3 times. Apparently the text led me to believe that 85 lbs /38kg was a wussy weight so 25kg would be an extreme wussy weight.. ok, I’m a wussy girl.
No explosive drive up either.

Opinion: negative, can’t be bothered to try this one again.

A7 Farmer’s Walk

Pick up a pair of heavy, really heavy, dumbbells and take a walk around the gym. That's the essence of the farmer's walk. This killer old school exercise will set your lungs on fire, annihilate your grip, forearms and traps, and build a ton of mental and physical toughness.
Here's Strongman Competitor Chad Coy doing the Farmer's Walk with 330 pounds in each hand.
You can perform a designated number of "sets" for a certain distance or just see how far you can go with a certain weight. Each week, try to increase your distance or use heavier weights. Most men can easily start out with 100-pound dumbbells.

2x30 kg x few steps.

Again, OK so I’m a weakling. Took the heaviest dumbbells of 30kg out of the rack, fully expecting to be able to walk around the gym as well, I figured I’d be strong enough.
But unexpectedly this was prevented by the sides of the db digging very painfully into my wrists so decided to put the weights back into the rack.

Opinion:neutral. Could be a good exercise if you’re willing to do Strong(wo)man events where this is part of the required routine, but it’s hard to find weights that are really heavy enough and it’s a clumsy exercise to boot. Can’t really see a benefit for non-strong(wo)men other than ‘having fun doing weird stuff’.

BODY WEIGHT EXERCISES
A7 sissy squat
BWx 9
Only one set, was ‘pooped’ by then and wanted to go home.

General
Weird workout. Came in thinking that it wouldn’t be a brilliant day as I’m having 2 diet days in a row on Sun/Mon and that supposedly should make me weak a day later. Not so.. amazed myself in several exercises that went way better than expected.
And then, seeing strength just fleet away is equally strange. Well, perhaps it isn’t as this is exactly what happens with my friend who can do approx 10-15 sets just fine and then is just completely wasted. Would this ‘weakness’ be a good sign that I’m not producing cortisol for the ‘second wind’ I normally get?

Training statistics
Rep index: 184 reps/hr (75min, really taking it very easy)
Volume: 6059kg
# of sets: 22 - # of reps 230 - avg reps/set : 10,5 - kg/rep 26,3 kg

03-13-2007, 07:15 AM	#188 (permalink)
Espi Senior Member Join Date: Oct 2006 Location: NLs Posts: 2,036 My Profile	*Tuesday March 13* TRAINING Triple Anti-KISS – 3 week 3 all weights in kilograms BOYFRIEND LIFTING Often I like to lift him up, did it this morning as it was his birth day, lifted him onto bed and kissed him up & down because it’s his birth-day BW (approx. 85kg) x1 DYNAMIC (NROL) STRETCHING Forgot! But instead WAVE LOADING A1 Yates Row WU: 30 x 12 Wave 1 – 2 40x12– 50x9 45x10 –55x8 50x8– 60x7 (last week 50x7) Whoah… much better than last week. As a matter of fact, so much better that the # of reps were way higher than planned. So.. upped the weight by a wopping 7,5 kg which now was 12,5 kg more than I’d anticipated when starting the new routine. MEDIUM A2 pull through 11,3x21 (last week: 11,3x17-20) Now with better form, hadn’t realized you’re supposed to rise up while doing the pull-through. B2 pullup BWx1-1 Was a bit tired from the bb bent over row (underhand grip involves biceps too) Oops.. when I looked again, realized that I wasn’t supposed to do these now but only on Saturday. Back to the planned routine. A3 incline db press 26 x 12 24 x 14 (last week (24x12/22x15) Went pretty good! B3 EZ curl 17,5x14 – 11 (last week: 17,5x11 / 15x13) Again, much better. A4 standing face pull 11,25x18 – 19 (last week: 8,75x17-20) It gets boring, but once again.. pretty good! A5 wood chop 11,3x19 (last week : 11,3x18) A6 golf swing 8,8x15 (last week 8,8x14/11 ) One rep more , and by now I’m suddenly feeling energy just fleet out of me.. weird. ODD EXERCISES A7 Texas Arm Wrestler Curl This one is apparently a favorite of competitive arm wrestlers. Here's how it's done: Straddle a flat bench with your feet on the floor. Place your forearms and hands along your quads while holding a loaded barbell. The back of your hands should be near your knees. Sit up straight and concentrate on keeping the whole body tight and rigid by contracting your abs. Take a deep breath and hold it, then explode the heavy weight off your thighs into the finished curl position. Lower the bar back to your legs under control and repeat. Try not to bounce the weight off your thighs, though. Rest the bar across your legs between reps for a full 4 seconds. (This is to keep you from cheating and using momentum, you sneaky bastard, you.) Remember, too, that this exercise is meant to be done heavy. It's only a partial curl, so you've got no excuse to use one of those pre-set barbells that only go up to 85 pounds. Shoot for 4 to 6 maximal reps. And, like always, don't cheat by lurching and gasping and drooling like the town drunk. 25 x 3 Either I’m a weakling, or I was already too fried by the EZ bar arm curls. , as the 25 kg bb I tried to do it with only went up 3 times. Apparently the text led me to believe that 85 lbs /38kg was a wussy weight so 25kg would be an extreme wussy weight.. ok, I’m a wussy girl. No explosive drive up either. Opinion: negative, can’t be bothered to try this one again. A7 Farmer’s Walk Pick up a pair of heavy, really heavy, dumbbells and take a walk around the gym. That's the essence of the farmer's walk. This killer old school exercise will set your lungs on fire, annihilate your grip, forearms and traps, and build a ton of mental and physical toughness. Here's Strongman Competitor Chad Coy doing the Farmer's Walk with 330 pounds in each hand. You can perform a designated number of "sets" for a certain distance or just see how far you can go with a certain weight. Each week, try to increase your distance or use heavier weights. Most men can easily start out with 100-pound dumbbells. 2x30 kg x few steps. Again, OK so I’m a weakling. Took the heaviest dumbbells of 30kg out of the rack, fully expecting to be able to walk around the gym as well, I figured I’d be strong enough. But unexpectedly this was prevented by the sides of the db digging very painfully into my wrists so decided to put the weights back into the rack. Opinion:neutral. Could be a good exercise if you’re willing to do Strong(wo)man events where this is part of the required routine, but it’s hard to find weights that are really heavy enough and it’s a clumsy exercise to boot. Can’t really see a benefit for non-strong(wo)men other than ‘having fun doing weird stuff’. BODY WEIGHT EXERCISES A7 sissy squat BWx 9 Only one set, was ‘pooped’ by then and wanted to go home. General Weird workout. Came in thinking that it wouldn’t be a brilliant day as I’m having 2 diet days in a row on Sun/Mon and that supposedly should make me weak a day later. Not so.. amazed myself in several exercises that went way better than expected. And then, seeing strength just fleet away is equally strange. Well, perhaps it isn’t as this is exactly what happens with my friend who can do approx 10-15 sets just fine and then is just completely wasted. Would this ‘weakness’ be a good sign that I’m not producing cortisol for the ‘second wind’ I normally get? Training statistics Rep index: 184 reps/hr (75min, really taking it very easy) Volume: 6059kg # of sets: 22 - # of reps 230 - avg reps/set : 10,5 - kg/rep 26,3 kg __________________ Odd Exercises You've Never Tried Before journal: Go with the flow Contrarian & anti-KISS! Last edited by Espi : 03-13-2007 at 07:45 AM.