Khan8 log

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  1. Quote Originally Posted by kwyckemynd00
    Okay, sure. we all know that between 6-12 reps or so is good for hypertrophy, 1-5 for strength, etc. We've got studies to prove that by now.

    Now, a great way to get big is to lift heavy weights for those reps, right? If you build up a good strength base, you can lift heavier weights for more reps right? So...who do you think will get bigger: the kid who focus' on trainign like a bodybuilder with little weight or one who starts out training for strength and then switches over later? Let me give you a clue. The kid who got strong will be able to do more reps with more weight by virtue of the strength difference. I see his muscles responding more favorably.
    exactly, thank you kwyckemynd00


  2. Quote Originally Posted by khan8
    nope u basically wrapped it up just a few more questions

    for warm up sets, for example on bench,
    i would do 1 LIGHT set of five (not reaching failure on any warm up set),
    1 LIGHT set of 3,
    1 LIGHT set of 1
    1 LIGHT set of 1
    then start the workout?

    and am i supposed to reach failure on working sets?

    and how did u say to bench to make it less stressful on the RC?
    lost the info

    start saving your emails because i'm starting to answer the same questions 3 times now. yes do that as a warm up. on core movements have the last rep be a real grinder and everything else have a couple reps left in you.

    http://www.elitefts.com/documents/jm-article.htm
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  3. Quote Originally Posted by khan8
    and do u guys just like bring a pencil and a notepad with u to the gym and write the weight down after each set?

    thanks
    yes

  4. Oh sure, I don't get **** Guy!

  5. Quote Originally Posted by Jayhawkk
    Oh sure, I don't get **** Guy!
    haha sorry jayhawkk, you are 110% right, it is VERY disrespectful, i'll even give you a little kharma for that
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  6. these are rope crunches right
    Cable Kneeling Crunch

  7. Woah I thought GFK would of got p1ssed off with you now Khan but he's stuck to you.
    He looks like he knows his things so I'd listen to him considering I'm just a little older than you.
    Best of luck with your log,and to you Guy,you'll need it I think lol.

  8. Quote Originally Posted by khan8
    these are rope crunches right
    Cable Kneeling Crunch

    yes

  9. Quote Originally Posted by Evo
    Woah I thought GFK would of got p1ssed off with you now Khan but he's stuck to you.
    He looks like he knows his things so I'd listen to him considering I'm just a little older than you.
    Best of luck with your log,and to you Guy,you'll need it I think lol.
    he's only 15 so he's getting some slack, but that slack is almost up

  10. for good mornings, sldl, and rope cable pull throughs, i should have a slight bend in the knees with a arched or flat back (not rounded forward) and head facing forward (not down) right?

  11. if you google the exercise you'll find pictures of how to do them khan.

  12. well it says straight leg recruits lower back and knees bent rerfuits hammies

  13. Barbell Good-morning
    Straight legs, back straight/slightly backwards. Generally speaking you don't want your back to arch forward for any exercise so stick with either straight or slightly arched backward.

  14. http://www.elitefts.com/documents/sumo.htm
    scroll down to number 8 and it says "Doing 20 to 30 reps of abs is like benching 225 for 20 reps, it’s not going to make you stronger"

    -should i still do reps of 20 for abs?

  15. Abdominals don't really need direct exercise imo, they get plenty of use supporting your body throughout the day and while working out.

    If you want to do abdominal exercises then try to do lower rep, higher weight sets but if you can't (for whatever reason) then don't worry about it and continue doing ~20 reps.

  16. oh ok well ill trust the split and just do the routine how it is then (20 reps)
    thanks

  17. 1) for pull thrusts, isnt my form going to be off just like on deads if i do higher reps?
    jw cause this is a lower back exercise

    and

    2) The Abdominal FAQ Training Thread - Bodybuilding.com Forums
    look at question number 5, read the answer...

  18. BTW i cant wait for the split to start on monday!

  19. Quote Originally Posted by khan8
    1) for pull thrusts, isnt my form going to be off just like on deads if i do higher reps?
    jw cause this is a lower back exercise

    and

    2) The Abdominal FAQ Training Thread - Bodybuilding.com Forums
    look at question number 5, read the answer...

    khan, leave abs where they're at, dont change a thing, they're high for a reason, gms and squats will help your abs a lot. and use a weight that your form stays on, not that hard to break form on PULL THRUS and 2. DONT EVER READ ANYTHING ON BODYBUILDING.COM that website is horrible and is filled with horrible advice. if you are going to read any articles go here EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers and read all their articles. once again DO NOT GO TO BODYBUILDING.COM stop asking questions trying to get the routine changed, it's set up the way it is for a reason. you will thank me later

  20. ok thanks everythings clear

  21. oph one important question!
    how much time do i wait between sets???


    thanks

  22. Quote Originally Posted by khan8
    oph one important question!
    how much time do i wait between sets???


    thanks

    bare minimum of 2 minutes. sometimes i wait 10-15 between very heavy sets. bascially till your body is fully recovered.

  23. oo ok so basicallly when i am fresh for the next set ok thanks

  24. ok well today was good for figuring out how much i rep on everything for next time anyways,

    squats HAMS TO CALVES (LOW)
    warm up set 1: 5 reps bar
    warm up set 2: 3 reps bar
    warm up set 3: 1 rep bar
    warm up set 4: 1 rep bar

    working set 1, 5 reps: bar
    working set 2, 5 reps: bar

    incline leg press
    working set 1, 20 reps: 25 EACH SIDE

    bb good mornings
    working set 1, 8 reps: BAR (EASY)
    working set 2, 8 reps: 65

    rope cable pull thrusts
    working set 1, 20 reps: 40
    working set 2, 20 reps: ONLY GOT 15 REPS 30

    decline bench sit ups
    working set 1, 20 reps: BODY WEIGHT
    working set 2, 20 reps: ONLY GOT 17 REPS HOLDING A 10

    good girl
    working set 1, 25 reps: 80 (EASY)
    working set 2, 25 reps: 110

    bad girl
    working set 1, 25 reps: ONLY GOT 19 REPS 110
    working set 2, 25 reps: 90

    incline leg press calves
    working set 1, 10 reps: 25 EACH SIDE (NOT FULL ROM)
    working set 2, 10 reps: 10 EACH SIDE
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