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Kev's Training Journal

  • 10-04-2009 9:08pm
    #1
    Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭


    Hey, I'm Kev and I'm going to keep a training log here to track progress, have as a reference, and because it motivates me. My stats are: 20 yrs old, 5'11, 96-98kg. The goal is simple: get bigger and stronger :cool:.


    6.04.09 Legs

    Extensions and hamcurls warmup

    Squats
    60kg x 10 reps
    80kg x 6
    90kg x 6
    100kg x 2
    110kg x 2
    120kg x 2
    125kg x 4

    Extensions
    40 x 10
    60 x 10
    75 x 10
    90 x 10

    Leg Press
    120kg x 12
    150kg x 12
    180kg x 12
    210kg x 12
    240kg x 12


    7/04/09 Chest

    BenchPress
    20kgs(just the bar) x 20
    40kgs x 15
    40kgs x 15
    60kgs x 8
    80kgs x 6
    85kgs x 5
    90kgs x 5
    90kgs x 5
    95kgs x 5
    97.5kgs x 5

    Incline Bench
    60kgs x 12
    60kgs x 12
    70kgs x 10
    70kgs x 10

    45 second stretch on flatbench with 25kg dumbells

    Facepulls
    45 x 16
    52.5 x 16
    52.5 x 16


    9/04/09 Back + Biceps
    wide grip pulldowns
    45 x 12
    45 x 12
    60 x 10
    75 x 10
    90 x 6/7

    Deadlifts
    60kgs x 8
    60kgs x 8
    80kgs x 4
    100kgs x 4
    120kgs x 2
    140kgs x 1
    150kgs x 1
    152.5kgs x 1 PR
    155kgs x 1 held for 10 seconds PR

    Dumbell rows
    20kgs x 12
    30kgs x 12
    40kgs x 12

    HammerStrength one arm rows
    20kgs x 10
    30kgs x 10
    40kgs x 10

    Dumbell curls
    15kgs x 10
    20kgs x 8
    20kgs x 8
    20kgs x 5/6

    Reverse grip straight bar curls
    25kgs x 12
    25kgs x 12
    25kgs x 12




    The lower rep stuff is relatively new to me, in the past I'd never do less than 6 reps on anything.

    Yesterday was the first time pushing for a 1RM, and my hands and forearms aren't happy with that decision :D


«13456722

Comments

  • Registered Users, Registered Users 2 Posts: 338 ✭✭DM-BM


    Kev M wrote: »
    . My stats are: 20 yrs old, 5'12

    eh 5'12 as in 6' ?


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    DM-BM wrote: »
    eh 5'12 as in 6' ?

    yep, just testing ya ;)


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    11.04.09 Heavier Bench + delts + tris

    BenchPress
    40kgs x 12
    40kgs x 12
    60kgs x 10
    80kgs x 4
    90kgs x 1
    100kgs x 1
    110kgs x 1
    115kgs x 1 PR
    115kgs x 1
    85kgs x 17 PR

    Barbell ShoulderPress seated
    40kgs x 12
    40kgs x 12
    50kgs x 12
    55kgs x 12

    Dips, pausing at top
    Bodyweight x 12
    Bodyweight x 10
    Bodyweight x 12

    Straight bar Skullcrushers
    30kgs x 10
    30kgs x 10
    30kgs x 10 + repped out some close grip press



    Good session. Bench coming along, probably could have gone heavier. Triceps were fried come the skullcrushers, made for very intense sets.
    The top end of the bench will definitely be the problem area, loads of power coming off the chest but slows near the top. Floor presses are the plan for next week to bring up the top end of the bench, whether or not the equipment will allow for a floor press setup to be created will be another story.
    The high rep set of bench was a big pr... last month 85 for 10-12 was tough. The ipod played a key role in that set.


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    That 85kg for 17 reps is pretty fúcking impressive:)


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    That 85kg for 17 reps is pretty fúcking impressive:)

    Thanks man, don't know where the hell it came from tbh. I guess there's a lot to be said for doing bench twice a week


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  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Kev M wrote: »
    Thanks man, don't know where the hell it came from tbh. I guess there's a lot to be said for doing bench twice a week

    Yes!! man i think all this overtaining malarky is in peoples heads a lot of the time. i bought in to it and started splitting "properly" and now my bench sucks balls! there was a time i was benchin heavy two and three times a week and my progress was wicked! i think im gonna have to revert back to my own lunatic principals, it seems to motivate me better too.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Yes!! man i think all this overtaining malarky is in peoples heads a lot of the time. i bought in to it and started splitting "properly" and now my bench sucks balls! there was a time i was benchin heavy two and three times a week and my progress was wicked! i think im gonna have to revert back to my own lunatic principals, it seems to motivate me better too.


    Steve Michalik said there's no such thing as overtraining, there's only under-recovering. He knew what he was talking about! The once a week stuff hasn't done much for me these last two years, the twice a week bench has already shown significant improvement. Just have to make a plan to do back and legs twice now too.


  • Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Yes!! man i think all this overtaining malarky is in peoples heads a lot of the time. i bought in to it and started splitting "properly" and now my bench sucks balls! there was a time i was benchin heavy two and three times a week and my progress was wicked! i think im gonna have to revert back to my own lunatic principals, it seems to motivate me better too.

    When I was in 5th year in boarding school my roommate got upto 125kg x 1 benching 3 times a week! **** over training haha.


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    FunkZ wrote: »
    When I was in 5th year in boarding school my roommate got upto 125kg x 1 benching 3 times a week! **** over training haha.

    i got up to 130 x 1 benching 3 times in 10 days after lifting for like a year. fúcking sickening now to see how much my trainings dropped.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    i got up to 130 x 1 benching 3 times in 10 days after lifting for like a year. fúcking sickening now to see how much my trainings dropped.

    The way I see it is that the whole one workout per bodypart per week split is passed down from the top by pro bodybuilders who 1. are genetic mutants and 2. are walking chemical factories. What works for them is hardly going to be great for the average gym-goer, yet it's what most try to emulate.


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  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    20.04.09

    Squats
    60kgs
    80kgs
    100kgs
    lots of reps

    BenchPress
    40kgs x 10
    40kgs x 10
    60kgs x 10
    80kgs x 5
    90kgs x 5
    90kgs x 5
    95kgs x 5

    Dips
    2sets 12 reps

    pecdeck
    2 ridiculously light sets

    incline bench
    70kgs 2sets 10-12reps

    facepulls
    3sets @ 45 for 15reps



    First day training in over a week, and really tired getting to the gym. Put a good effort into the squats and bench but the rest was a fairly non-intensive affair. Daydreaming in the pecdeck at one point ffs.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    29.04.09
    Back and a little shoulders

    Pulldowns
    6 sets up to 90 for 8-10reps

    Deadlifts
    6 sets up to 160kgs for 1 rep. Then drop to 120 for 8.

    Seated Cable Rows
    2 sets @ 75 for 12 reps

    Shoulder Press
    25kg dumbells for 12 reps easy, 12 easy, 20 hard



    Very tired getting to the gym. In an unnecessary bad mood so not a great session. Now that I think about it the deadlift was a PR. funny stuff.


  • Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    Kev M wrote: »
    29.04.09
    Back and a little shoulders

    Pulldowns
    6 sets up to 90 for 8-10reps

    Deadlifts
    6 sets up to 160kgs for 1 rep. Then drop to 120 for 8.

    Seated Cable Rows
    2 sets @ 75 for 12 reps

    Shoulder Press
    25kg dumbells for 12 reps easy, 12 easy, 20 hard



    Very tired getting to the gym. In an unnecessary bad mood so not a great session. Now that I think about it the deadlift was a PR. funny stuff.

    Blue T-Shirt?

    I think there was only one lad deadlfting up there last night so it must have been you?

    You may have seen myself Hanley and Malteaser feckin around with bars and steps and sh1te last night.


  • Registered Users, Registered Users 2 Posts: 2,234 ✭✭✭Malteaser!


    kevpants wrote: »
    Blue T-Shirt?

    I think there was only one lad deadlfting up there last night so it must have been you?

    Stalker much??? :D


  • Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    Malteaser! wrote: »
    Stalker much??? :D

    pot-kettle-black.jpg


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    kevpants wrote: »
    pot-kettle-black.jpg

    Not content with stalking the poor lad, you're now spamming up his journal??

    Poor show. Funny tho!! :D


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    kevpants wrote: »
    Blue T-Shirt?

    I think there was only one lad deadlfting up there last night so it must have been you?

    You may have seen myself Hanley and Malteaser feckin around with bars and steps and sh1te last night.

    Yeah that's right, the place was so quiet last night, come 9.20 or so I was the only person down there! and the music was turned off, I was half expecting them to turn the lights off on me and everything :D

    Using them steps is a genius idea man! I'm thinking I'm gonna use the steps as a rack just behind me, so I'll be able to take the bar out and get my elbows down to the floor.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Kev M wrote: »
    Yeah that's right, the place was so quiet last night, come 9.20 or so I was the only person down there! and the music was turned off, I was half expecting them to turn the lights off on me and everything :D


    Haha YUSSSS!! I was so right. It was actually me that said it was probably you. I didn't want to take credit until I knew it I was right or not :D

    You used to wear cons and tuck your elbows when you were benching, that's a dead give away you actually know what you're doing and read online!! I think I actually lifted off benches in there before to you.

    Say hi next time you're up there.
    Using them steps is a genius idea man! I'm thinking I'm gonna use the steps as a rack just behind me, so I'll be able to take the bar out and get my elbows down to the floor.

    That how I was gonna do em!! The Lucy presses work well too tho.


  • Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    Kev M wrote: »
    Yeah that's right, the place was so quiet last night, come 9.20 or so I was the only person down there! and the music was turned off, I was half expecting them to turn the lights off on me and everything :D

    Using them steps is a genius idea man! I'm thinking I'm gonna use the steps as a rack just behind me, so I'll be able to take the bar out and get my elbows down to the floor.

    Yeah that is another option. I'm just trying the whole "press from static" idea for a bit to see how it works.

    Say hello next time you see any of us up there. I might not recognise you if you aren't wearing the same t-shirt!


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Hanley wrote: »
    Haha YUSSSS!! I was so right. It was actually me that said it was probably you. I didn't want to take credit until I knew it I was right or not :D

    You used to wear cons and tuck your elbows when you were benching, that's a dead give away you actually know what you're doing and read online!! I think I actually lifted off benches in there before to you.

    Yeah you have me sussed, the Ryan Kennelly youtube vids were a big help in improving that bench technique :D


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  • Registered Users, Registered Users 2 Posts: 2,234 ✭✭✭Malteaser!


    kevpants wrote: »

    Say hello next time you see any of us up there.

    +1. I'm the girl who's almost always up there with one or two of those chancers above!!


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Malteaser! wrote: »
    +1. I'm the girl who's almost always up there with one or two of those chancers above!!

    The girl who lifts more than most of the blokes! Squat and Deadlift anyway.
    In fairness to the blokes though, you have a decent enough coach :D


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    25.04.09
    Heavy Bench Morning

    BenchPress
    40kgs x 10
    60kgs x 8
    80kgs x 4
    100kgs x 2
    110kgs x 1
    115kgs x 1
    120kgs x 1
    120kgs x 1

    Barbell ShoulderPress
    40kgs x 8
    40kgs x 8
    50kgs x 8
    57.5kgs x 8

    FloorPress
    40kgs x 12
    50kgs x 10
    60kgs x 10
    70kgs x 8
    80kgs x 8
    85kgs x 6

    Back to regular BenchPress
    80kgs x 12

    StraightBar TricepPressDowns
    5 sets or so up to 90 on the stack for 8-10



    Decent training today, had a training partner for a change which was good. The benching wasn't great, Nearly missed the 110 (had to wake-up i think), but came back good for the 115. The 120 didn't really go too well, had control of the bar, no worries there, but they just weren't clean lifts at all, so as far as I'm concerned 115 is still where I stand. Was only up for just over an hour at that stage, that's my excuse.
    FloorPress off the steps was good, just used the steps to rack the weight and had full ROM. Fairly close grip on these, about 5-6 inches inside the rings.
    The plan for next week is to go 117.5 on the bench, and see from there.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    The training's going to be cut down over the next month (exams). 3 days a week is the plan, probably Tuesday Thursday Saturday. I'll make it up as I go but a general outline will be

    Saturday: Heavier Bench, shoulders, triceps
    Tuesday: Squats, light speedy bench, incline presses, delt movements
    Thursday: Pulldowns, Rows, Deads, biceps

    95kg this morning, will maintain this weight until college is done next month, and then balloon up and try to lift something half noteworthy.


    In other news my Inzer Briefs arrived today. All I can say is.... tight. Tight like a tiger. Not bad around the waist, but the band around the leg defies physics. It took about twenty minutes to get them on, + another 10 minutes of lunging in the living room. Painful stuff.
    I wanted to use them for 3 or 4 heavy sets of squats, after doing the raw stuff, but since they take half an hour to set up I'll have to re-evaluate.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Did you just put em straight on without using suit slippers or plastic bags? If you could get them on without using either of the above, they're not too tight!!


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Hanley wrote: »
    Did you just put em straight on without using suit slippers or plastic bags? If you could get them on without using either of the above, they're not too tight!!

    I used a little talcom powder, which helped, but man they're tight, like they're going about 2 inches into my legs. I'll try with bags next time round.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Kev M wrote: »
    I used a little talcom powder, which helped, but man they're tight, like they're going about 2 inches into my legs. I'll try with bags next time round.

    I've never used the bags so can't say how well they work tbh. I've heard tights do the job too. I've a pair of suit slippers if you wanna try em some day. They make it SOOOO much easier.

    My squat suit would literally not go above my knees were it not for the slippers. It's still not easy to get on, but it's possible!!


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Hanley wrote: »
    I've never used the bags so can't say how well they work tbh. I've heard tights do the job too. I've a pair of suit slippers if you wanna try em some day. They make it SOOOO much easier.

    My squat suit would literally not go above my knees were it not for the slippers. It's still not easy to get on, but it's possible!!

    Thanks for the advice. I'm not too concerned with training in them for another few weeks. Until then i'll put them on every few nights and parade around the house for a while, wear them in a little bit. After that if I still can't get em on quick I might invest in suit slippers or take you up on that offer.
    The tights could work, but my family would destroy me, not to mention the idea of wearing tights up in TotalFitness.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    28.04.09

    Squat
    40kgs x 8
    60kgs x 6
    80kgs x 4
    100kgs x 2
    110kgs x 2
    120kgs x 1
    130kgs x 2 PR
    90kgs x 12

    SpeedyBenchPress
    bar x 12
    50kgs x 10
    80kgs x 5
    85kgs x 5
    90kgs x 5
    95kgs x 5
    100kgs x 5
    85kgs x 12

    Incline Dumbell Press
    17.5kg dumbells x 12
    25kg x 12
    32.5 x 10
    35 x 6-8

    FacePulls
    4 sets up to pin 52.5, 16-20 reps

    Flat Bench Dumbell Stretch with 25s for 40seconds. Painful stuff.



    Squatting was good today, one of the better days for sure. Probably could have went slightly heavier.
    Bench was good too. 100kgs for 5 clean reps is as good as I've ever done really.
    Training partner was present again, feeling the pain from benching twice a week for the first time ever. He'll thank me when his numbers fly up.


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  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    30/04/09

    wide grip pulldowns
    2 warmups
    60 x 12
    82.5 x 8
    90 x 6
    97.5 x 6
    97.5 x 6

    sumo deads
    60kgs many sets x many reps
    80kgs x 8
    100kgs x 4
    120kgs x 4
    140kgs x 1
    belt on
    150kgs x 2

    machine preacher curls
    35 x 12
    45 x 10
    45 x 10



    Late getting to the gym, so rest between sets was minimal. Good session nonetheless. First time doing sumo deads and they were fairly good. These were probably the closest stance sumos in history, but I'll widen that up next time round.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    02.05.09
    1pm

    Bench
    bar x 20
    40kgs x 10
    60kgs x 8
    90kgs x 2
    100kgs x 1
    115kgs x 1...good
    120kgs x 1...not easy
    120kgs x 1...much better
    115 kgs x 1...easy
    115kgs x 1...had enough
    up to 4 mins between heavy sets

    BarbellShoulderPress
    bar x 10
    30kgs x 10
    45kgs x 10
    55kgs x 8
    60kgs x 9 easy enough

    Floor Press
    50kgs x 8
    80kgs x 6
    90kgs x 5 good pauses for all reps

    Lying Dumbell Extensions (Kennelly Style)
    10kg dumbells x 12
    15kg dumbells x 10
    17.5kg dumbells x 9
    17.5kg dumbells x 5 + 4 slow negatives

    Alternate Dumbell Curls
    20kg dumbells x 10
    20kg dumbells x 10
    20kg dumbells x 10

    StraightBarTricepPressdown
    52.5 x 12
    67.5 x 10
    75 x 10
    82.5 x 8



    Really tough day. Triceps are completely hammered.
    I cut the grass when i got home too which was a good 30-40 minutes of high-intensity cardio.
    I want to sleep now, but Hatton vs Pacquiao is nearly on, which means up til 5 in the morning probably.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    That's some really good benching.

    The Kennelly dumbbell extenstions are also known as rolling dumbbell extenstions. Ya should give them a shot on the floor, I REALLY like them that way. There's no rocking and rolling like when on a bench and it makes my shoulders much happier!


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Squats and bench
    05.05.09
    8pm

    Squats
    60kgs x 6
    80kgs x 6
    100kgs x 2
    belt on
    120kgs x 2
    130kgs x 1
    140kgs x 2 PR
    135kgs x 2
    100kgs x 8 deep

    BenchPress
    50kgs x 10
    80kgs x 7
    85kgs x 7
    90kgs x 5
    90kgs x 4 good long pauses at the bottom, and as explosive as possible

    InclineBench
    70kgs x 8
    70kgs x 8
    70kgs x 8.... pure crap

    Flat Dumbell Press
    30kg dumbells x 8
    30kg dumbells x 8... and my 40 second stretch

    Facepulls
    52.5 x 16
    52.5 x 16
    52.5 x 16
    45 x 20... went really high with these today form-wise


    Session started off really well. 140kg squat is somewhat of a milestone for me, so it felt so good another rep was called for.
    Must have been completely fried after the squats though because everything else was complete scrap, the incline bench in particular was HEAVY... not good, 70kg struggle, I was laughing at how hard it was. The workout was like a mullet (all business up front, and a party at the back). Probably a combination of the squats taking it out of me and the triceps not being fully recovered from Saturday.

    I'll probably wear my trendy squat briefs next week, which should be interesting :cool:


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Hahahahaha a "mullet" workout. That's quality.

    Don't sweat the incline bench, I've struggled to do 80kg 3x10 on it after benching!!


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    07.05.09
    8pm

    CloseGripPulldowns
    52.5 x 10
    75 x 10
    75 x 8
    82.5 x 8

    SumoDeadlift
    60kgs x 3
    60kgs x 3
    100kgs x 3
    120kgs x 3
    140kgs x 1
    150kgs x 1
    150kgs x 1
    150kgs x 1
    120kgs x 10

    WideGrip Pull-ups
    Bodyweight x 4-5
    Bodyweight x 4
    Bodyweight x 4

    HammerStrengthRows
    40kgs x 8
    60kgs x 8
    80kgs x 8
    80kgs x 8


    Just working away trying to get familiar with sumo deads, didn't feel any need to go heavier than 150, it's a weight that comes up convincingly without being too heavy as to make me lose any feel of the form.
    Pull-ups are hard, haven't done em wide grip since I was about 10stone, so yeah, real good fun.


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  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    15.05.09
    4.45pm

    LegExtensions
    warmup x 20
    45 x 12
    60 x 12

    Squats
    60kgs x 10
    80kgs x 8
    100kgs x 8
    120kgs x 6
    100kgs x 8

    BenchPress closer grip
    60kgs x 12
    80kgs x 8
    80kgs x 8
    80kgs x 8
    DumbellShoulderPress
    27.5s x 7
    27.5s x 8
    27.5s x 7

    WidegripPullups
    bodyweight x 5
    bodyweight x 4
    bodyweight x 4
    bodyweight x 4

    Incline sit-ups
    20 reps
    20 reps
    20 reps

    First time in the gym in over a week, and probably the last time for another two weeks. Everything was fine, but bench felt uncomfortable, I came about 2 inches inside the rings just to hit triceps a bit more which threw me off rhythm.
    Bodyweight today is up to 97kgs, so the keys to big gains are little to no sleep, eat what you want, and train less than once a week :)


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    20.05.09

    Made an unplanned trip up to the gym this afternoon, just for a quick fix.

    Leg Extensions
    25 x 30
    25 x 40

    BarbellCurl
    35kg x 8
    45kg x 6
    45kg x 6
    50kg x 6

    BenchPress superset with 10kg dumbell flyes
    50kgs x 15
    50kgs x 15
    50kgs x 15
    50kgs x 15

    Side delt raise machine
    25 x 16
    25 x 16
    25 x 16

    Hammer Curls
    17.5kg dumbells x 10
    22.5kg dumbells x 6
    22.5kg dumbells x 6
    22.5kg dumbells x 6

    Rear delt machine
    30 x 15
    30 x 15


    Light weights but intense pace. Benching close grip, really trying to bring up the tricep strength. I had the idea of dynamic effort bench but it just turned into experimenting with form. Arm strength in general isn't where I want it to be, but I'm working out a plan of action.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Absolute fail of a day 23.05.09

    Squats
    60kgs x 10
    60kgs x 10
    80kgs x 8
    100kgs x 1
    100kgs x 2
    100kgs x 2
    120kgs x 2
    130kgs x 2

    Hyperextensions
    3 sets of 16

    LegPress
    150 x 12

    HamstringCurl on hammerstrength machine
    30 x 20


    Right, this didn't go well. For the first set of 100 squatting, I went down and the ass blew out of my trousers. YEAH, just brilliant. Literally from the band at the top to all the way down under just opened. Luckily my boxers were the same colour so it didn't look too disgraceful. My initial reaction was to drive home, get new ones and come back, which I could do in probably 20 mins, but since I'm so hardcore :rolleyes: I stayed and had the worst session probably ever.

    The rest of the squats sucked ass, no pun intended. Very cautious and slow down, practically pausing for a second at the bottom, praying what's left of my trousers holds out.

    Then the hyperextensions fried my lower back, pumping up the spinal erectors and blowing them out harder than my trousers. This was seriously painful, and stretching didn't relieve it at all. Tried legpress, wasn't happening. Tried hamcurls, weren't happening. Tried walking to the locker room, nearly wasn't happening. Driving home was even a complete bitch.

    The only positive I could possibly take is that the 130 felt light on my back.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    27.05.09

    Dumbell side laterals
    5kg dumbells x 12
    10kg dumbells x 12

    Dumbell Shoulder Press
    20kg dumbells x 12
    25kg dumbells x 12
    25kg dumbells x 12

    SmithMachine Shoulder Press to the front
    20kg on the bar x 12
    30kg on the bar x 12
    40kg on the bar x 12..... this bar is probably heavier than an Olympic bar, I hope

    Close grip bench
    60kgs x 10
    60kgs x 10
    60kgs x 10

    upright rows
    25kg x 12
    30kg x 12
    30kg x 12

    Alternate Dumbell Curls
    15kg dumbells x 12 each arm
    20kg dumbells x 12
    22.5kg dumbells x 6
    25kg dumbells x 6

    Facepulls
    45 x 16
    45 x 16

    Tricep Pressdown
    75 x 10
    75 x 10
    75 x 10
    82.5 x 6

    Vogelpohl pulldowns
    67.5 x 12
    67.5 x 12
    67.5 x 12

    Barbell curl
    30kgs x 10
    40kgs x 6
    45kgs x 6
    45kgs x 6

    sit-ups
    2 sets, 40 reps



    Higher volume, faster pace, less than a minute between sets. Light weights. Vogelpohl pulldowns are good. Went heavy enough for arms, dumbell curling as much as I'm shoulder pressing, so should push shoulder press a bit harder from now on, which in turn should improve bench. Felt strong doing the pressdowns.


    Vogelpohl pulldown


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Been loving the Vogelpohl pulldowns since 2007!! Great exercise.

    Did ya get XXX?


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  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Hanley wrote: »
    Been loving the Vogelpohl pulldowns since 2007!! Great exercise.

    Did ya get XXX?

    That's the first time I've done them, and definitely won't be the last. I'll probably just do them and facepulls back to back from now on.

    What's XXX?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Kev M wrote: »
    That's the first time I've done them, and definitely won't be the last. I'll probably just do them and facepulls back to back from now on.

    What's XXX?

    It's his training DVD from his westside days. THat's where I saw the pulldowns anyway!


  • Closed Accounts Posts: 10 Ali27


    Fair play to you. I can barely manage to get up the stairs.... Keep it up man.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Hanley wrote: »
    It's his training DVD from his westside days. THat's where I saw the pulldowns anyway!

    Oh cool, I figured it was a book or dvd. I think I first saw them in one of the teamsupertraining logs. I actually keep an eye on Mark Bell and Scott Cartwrights' logs... they move some CRAZY numbers on a near daily basis


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Summer Sheiko
    01/06/09 Week 1 Day 1

    Bench
    60kgs x 5
    72.5kgs x 4
    72.5kgs x 4
    85kgs x 3
    85kgs x 3
    90kgs x 3
    90kgs x 3
    90kgs x 3
    90kgs x 3
    90kgs x 3

    Squat
    70kgs x 5
    85kgs x 5
    85kgs x 5
    100kgs x 5
    100kgs x 5
    100kgs x 5
    100kgs x 5
    100kgs x 5

    Bench (all reps paused)
    60kgs x 6
    72.5kgs x 6
    72.5kgs x 6
    77.5kgs x 6
    77.5kgs x 6
    77.5kgs x 6
    77.5kgs x 6

    Flat DBell Flyes
    15kg dumbells x 10
    15kg dumbells x 10
    15kg dumbells x 10
    15kg dumbells x 10
    15kg dumbells x 10

    GoodMornings
    50kgs x 7
    50kgs x 7
    50kgs x 7
    50kgs x 7
    50kgs x 7


    Okay so I decided to dedicate the next month to Sheiko. It's the perfect time for me to do it, because I have the time on my hands to spend 2+ hours in the gym on weekdays this Summer. I originally wanted to use a Westside template, but I can do that anytime of the year, not to mention that the Westside could be hard to run without always having a spotter at hand. I'll normally be training alone, and Sheiko will suit that better.
    Today's session went okay, the first few benches were completely cr^p though. All form seemed to desert me, but then I got on track for the last two sets before squats. Party at the front, business at the back, ReverseMullet workout you could say.
    Squats were good fun, legs felt fantastic.
    Bench part 2 was okay aswell, but I was getting tired and was probably neglecting form a little here too.
    Should have went heavier for flyes, will do 17.5s next time.
    First time ever doing GoodMornings so didn't go mad trying to move much weight here. I was a little worried that they'd make my erectors burn like hell and leave me crippled, but they actually felt pretty good.
    Now I'm off to play 18 holes of Golf, because cardio is important like...


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Summer Sheiko
    Week 1 Day 2

    Deadlift (all paused, no bouncing)
    80kgs x 5
    95kgs x 5
    95kgs x 5
    110kgs x 4
    110kgs x 4
    120kgs x 3
    120kgs x 3
    120kgs x 3
    120kgs x 3

    Incline BenchPress (all paused)
    60kgs x 4
    70kgs x 4
    70kgs x 4
    70kgs x 4
    70kgs x 4
    70kgs x 4
    70kgs x 4

    Dips
    Bodyweight x 5
    Bodyweight x 5
    Bodyweight x 5
    Bodyweight x 5
    Bodyweight x 5

    Box Deadlifts (from just below knee)
    80kgs x 5
    95kgs x 5
    95kgs x 5
    110kgs x 4
    110kgs x 4
    125kgs x 3
    125kgs x 3
    125kgs x 3
    125kgs x 3

    Lunges
    5 sets, 30kgs, 5 reps each leg

    Abs - rope pulldowns
    97.5 x 10
    97.5 x 10
    97.5 x 10




    Good session today. I'm going to do conv. deadlifts this month because I feel that sumos on top of everything else would leave me needing hip replacements. Chest was still sore from monday and the inclines today weren't fun, so the weight was kept smart and I was just as explosive as possible (which is exhausting stuff!). Dips were easy which is fine by me, I'm just doing what the paper says, no second guessing anything here. First time doing box deadlifts, they were okay. First time doing lunges - they were interesting, I don't like going forward on my left leg, it causes some pain in my right foot which is probably injured from football years ago maybe. First time doing pulldown abs, they were alright, plenty of people here on the boards seem to swear by them so that's good enough reason for me to stick with them.

    On paper, today's session looked easy, but now having done it I gotta say the sheer volume is catching up quickly. My chest, lower back, and glutes are fairly beat up, and I've got to get through 15 sets of bench and 10 sets of squats on Friday LOL.


  • Closed Accounts Posts: 55 ✭✭ladowack


    Kev M wrote: »
    Summer Sheiko
    Week 1 Day 2

    Deadlift (all paused, no bouncing)
    80kgs x 5
    95kgs x 5
    95kgs x 5
    110kgs x 4
    110kgs x 4
    120kgs x 3
    120kgs x 3
    120kgs x 3
    120kgs x 3

    Kev, are these DL to the knee and paused?


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    ladowack wrote: »
    Kev, are these DL to the knee and paused?

    No, they're full ROM, but I will be doing them to just above the knee and paused next Wednesday. By paused in that post I just mean that when the weight goes back to the floor I'll let it sit for a second.


  • Registered Users, Registered Users 2 Posts: 1,472 ✭✭✭Kev M


    Summer Sheiko
    Week1 Day3

    BenchPress (all paused)
    60kgs x 7
    65kgs x 6
    72.5kgs x5
    77.5kgs x 4
    85kgs x 3
    85kgs x 3
    90kgs x 2
    90kgs x 2
    85kgs x 3
    85kgs x 3
    77.5kgs x 4
    72.5kgs 6
    65kgs x 8
    60kgs x 10

    Flat Dumbell Flyes
    10reps 5sets 15kg dumbells (someone was using the 17.5s)

    Squat
    70kgs x 5
    85kgs x 4
    85kgs x 4
    100kgs x 3
    100kgs x 3
    107.5kgs x 3
    107.5kgs x 3
    107.5kgs x 3
    107.5kgs x 3
    107.5kgs x 3

    Lying Triceps Ext.
    30kgs 5sets x 10reps

    Seated GoodMornings
    bar x 10
    40kgs x 10
    50kgs x 10
    50kgs x 10


    Another p!ss easy sheiko session in the bag :D. In the gym for over 2 hours. It dawned on me that I should have probably used this week to get comfy with goodmornings, seated and standing, and then started the program next week. It would be ideal just knowing what weight I need and just banging it out. It's a pain when your core is fried, you're wrecked tired, but you have to learn a new exercise and judge what weight you need for it.The GMs are supposed to be 5x5, but that didn't happen.

    Squats were better than expected, I loosened up quickly and they weren't a problem.

    For bench I brought my grip in closer (pinkies just a touch inside the rings) to involve triceps more and make it a little more challenging. All sets here were fairly easy, I'm not gonna lie. I'm having doubts as to whether this program will do anything for my bench. I won't be going heavier than 100kgs for the next 3 weeks, and then I'm supposed to do over 120... We'll see

    Here's bench set no.8 which was 90kgs x 2



  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Whats your current max Kev?


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