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Haris's Log

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Emperor_Naseem		Haris's Log	02-09-2006 @ 01:27
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	My long-term goals are to get as strong as I can in everything that I can. My immediate goals are to get my big three lifts up and do a few powerlifting comps. 31/08/2006 Warm Up High bar squats (below parallel) I have been having a few problems with my knee recently - self-diagnosed patellar tendonitis. Been icing and stretching a lot recently. Did a lot of quad stretching before and between these sets. This helped a lot. 100 x 5 110 x 5 120 x 5 130 x 5 Romanian Deadlifts 100 x 5 110 x 5 120 x 5 130 x 3 Back extensions (plate behind the head) 10 x 8 x 2 10 x 12 1/09/2006 Dynamic Stretching Flat barbell bench 100 x 4 x 4 Flat Board press (number 4 boards) 115 x 4 120 x 3 125 x 1 130 x 1 Chins: hands semi-pronated 20 x 7 20 x 6 x 2 One arm olympic barbell curls : COME ON! Bar x 4/4 Bar x 8/7 Bar x 8/4 EZ bicep curls with bands: COME ON AGAIN 10 X 5 10 X 6 5 X 10 Seriously I enjoyed both of these biceps exercises immensely and will continue to do them. The first one was particularly good for the forearms! External rotations: standing, barbell 15 x 15 x 2
Emperor_Naseem		...	02-09-2006 @ 01:30
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	I forgot to mention, any opinions, question, criticisms (constructive) are welcome.
Rob		...	02-09-2006 @ 01:32
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Nice one on starting a log mate, should be interesting to see your progress. The biceps curls tonight were great fun. Regular Friday night feature from now on Seeing Rick curling an EZ bar with a band attached to it and a headband on will remain with me for sometime.
Emperor_Naseem		...	11-09-2006 @ 00:24
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	Post Edited: 17.10.2006 @ 23:31 PM 7/09/2006 Have had my dissertation to hand in this week as well as A and E shifts so things have been busy. As a result, training, diet and sleep have all been poor. High bar squats Worked upto 135 for a triple - knee hurting again went home. For future reference - DO NOT HIGH BAR OR FRONT SQUAT WITHOUT ELEVATED HEELS - IT IS EVIL!!!!! 8/09/2006 Dynamic Stretching Flat barbell bench 100 x 3 100 x 4 x 2 Flat Board press (number 2 and a bit boards) 115 x 3 120 x 2 + F 125 x 1 130 x F 115 x 3 Chins: hands pronated (building up to a max single) 10 x 3 15 x 1 20 x 1 30 x 1 40 x 1 Bodyweight x 10 One arm olympic barbell curls Bar x 10/7 EZ biceps curls with bands 10 x 10 15 x 5 20 x 3 External rotations: standing, barbell 20 x 12 x 2 (30 seconds between sets) External rotations: cables 10 x 12/12 x 2
Emperor_Naseem		...	11-09-2006 @ 00:27
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	10/09/2006 Good mornings (high bar, shoulder-width stance) 85 x 5 90 x 5 95 x 7 95 x 8 100 x 5 x 2 Romanian deadlifts 120 x 6 130 x 5 130 x 6 x 3 Ab pulldowns 42 x 10 49 x 8
Rob		...	11-09-2006 @ 00:38
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Post Edited: 11.09.2006 @ 00:38 AM Great session on Friday mate, new bench PB coming soon!! Only after hitting something nice off Arnie's Encylopedia though. If your knee is going to stop you deadlifting heavy for a few weeks then hit the RDLs hard - maybe even twice a week. Tokar did that because of his hip and ended up pulling a new DL PB. Oh, and good work on the biceps
Emperor_Naseem		...	14-09-2006 @ 18:17
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	12/09/2006 Flat bench (speed) 70 x 3 x 12 Standing behind the neck overhead press 55 x 6 55 x 7 x 2 Wide grip chins (ends of bar) Bodyweight x 8 Bodyweight x 6 Badminton Half an hour (AWESOME!!!)
Rob		...	14-09-2006 @ 18:24
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Were you trying to target your outer lats then with these super wide grip chins? By the way, you failed to mentioned that you lost miserably at badminton. To a girl. At least thats how it looked when Adam and I watched you for a bit.
Emperor_Naseem		...	16-09-2006 @ 01:04
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	15/09/2006 Dynamic stretching Flat barbell bench 105 X 5 (PB) 105 X 4 X 2 117.5 x 1 (PB) 120 x 1 (PB) Chins: hands semi-pronated 30 x 3 32.5 x 3 x 3 One arm olympic barbell curls 22.5 x 5/5 22.5 x 4/4 x 2 Biceps 50 rep dumbells 7.5 x 51 (Rob did 50) Left elbow felt a bit dodge (Golfer's elbow distribution). Red band pushdowns 50 x 2
Adam		...	16-09-2006 @ 01:19
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260 665.0 kgs @ 90kgs UnEq	Nice work on the PB. Did you do the 105 reps before or after the 120?
Rob		...	16-09-2006 @ 12:26
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Another great Friday session for you again mate. You should nail 125 next week. Good work on the fish and chips as well - that will add 5kg to your bench out of nowhere. Or maybe only 4 actually because you didn't have a sausage.
Emperor_Naseem		...	16-09-2006 @ 21:39
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	ADAM, The reps were before my PB. I wasn't planning on hitting a single, but then felt like giving it a go. Will try for 125 next week, fresh, probably Sunday.
Emperor_Naseem		...	20-09-2006 @ 02:34
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	19/09/2006 Dynamic stretching Flat bench (speed) 75 x 3 x 9 Flat board press (under 2 boards?) 115 x 3 120 x 3 (on 4 board by accident as Rob is useless) 120 x 3 PB 125 X 2 PB 110 x 6 Horizontal row (machine) 106 x 6 106 x 5 x 4 External rotations (cables) 15 x 10/8 15 x 10/10 I am weak at the horizontal rows, need to be able to stack the machine for 8's at least.
Rob		...	20-09-2006 @ 12:28
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	That board is only a 3 (not a 4) when held the correct way around. As I mentioned to you last night, you did 105 on the seated row and not 106. That would be impossible. Oh, and you can't count for s**t either. Poor Olly. Good session though.
Emperor_Naseem		...	02-10-2006 @ 00:18
As seen on t-nation Member 8, 192 posts SQ 170, BP 125, DL 220 515.0 kgs @ 85kgs UnEq	Post Edited: 02.10.2006 @ 00:19 AM Havnt updated my log for a long time oweing to a lack of laziness. ?23/09/2006 Dynamic Stretching Flat Bench 117.5 x 1 (PB) 122.5 X 1 (PB) 125 X 1 (PB) 110 X 3 X 3 Standing overhead behind the neck press 55 x 8 60 x 3 (last rep pretty much to failure so stopped it there) Chins, hands pronated 20 x 5 20 x 6 20 x 5 ?27/09/2006 Dynamic Stretching Speed bench 70 x 3 x 9 4 board bench press 105 x 1 120 x 1 125 x 1 130 x 1 135 x 1 (PB) 115 x 6 (PB) Chins, hands pronated 25 x 4 x 3 RIGHT, FIRST TIME I HAVE DONE LOWER BODY IN 3 WEEKS 1/10/2006 Powerlifting squats 60 x 20 x 3 Sticking to light weights for a few sessions to get my body used to squatting again, and to avoid irritating my knee injury. Can go heavy on the posterior chain assistance though as this doesnt cause a problem. Romanian deadlift 100 x 5 x 5 Nowhere near where I was 3 weeks ago. Plenty more in the tank, just going to build up to it over 3 or 4 sessions. As I'm not going anywhere near failure I can therefore train lower body several times a week.

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