Kev's Training Journal

Kev M · 30-11-2009 11:20pm

cardio,shoot me wrote: »

does everyone on this forum have to bench more than i squat??

That won't last very long.... Unless everyone gets their bench up to 180+ in the next 2/3 years lol

Hanley · 30-11-2009 11:46pm

Kev M wrote: »

That won't last very long.... Unless everyone gets their bench up to 180+ in the next 2/3 years lol

Hopefully!!

narwog81 · 01-12-2009 8:50pm

narwog81 wrote: »

Should be lifting more than that! push it out.

just reading through your log and was very surprised to see my name beside this comment!

but seeing as there was a party in my apartment that day i reckon i know who was fcuking with my account.

apologies, even i was thinking "what a tool" when i read that!:D

Kev M · 01-12-2009 10:57pm

narwog81 wrote: »

just reading through your log and was very surprised to see my name beside this comment!

but seeing as there was a party in my apartment that day i reckon i know who was fcuking with my account.

apologies, even i was thinking "what a tool" when i read that!:D

haha, that comment actually made sense at the time though because it was in reference to very little weight being used on the leg press for high reps, so I found it funny anyway

narwog81 · 02-12-2009 1:47am

Kev M wrote: »

haha, that comment actually made sense at the time though because it was in reference to very little weight being used on the leg press for high reps, so I found it funny anyway

haha fair enough, not my place to be commenting tho,on the comeback trail after knee surgery so im squatting a lot less than that! i'll come back to ya in a year:D

Kev M · 05-12-2009 9:35pm

5.12.09
5/3/1 C4W1 Military '5' day

regular 5min cardio warmup + DB raises

Military
20kgs x 12
40kgs x 8
40kgs x 8

45kgs x 5
52.5kgs x 5
57.5kgs x 12

52.5kgs x 5
45kgs x 8

Flat Bench DB press
20s x 12
35s x 8,8,8,10

OH tricep cable exts. w/ straightbar
30 x 12
45 x 12
52.5 x 12
57.5 x 12
65 x 15,15

Rear delt machine
super light x 15,15,20

Easy workout.
Apparently chalk is illegal up in TF now, that added to being asked to put shoes on to squat a few weeks ago tells me that they're maybe trying to push out the 'harder-core' weightlifting crowd... Tomorrow I intend to deadlft in my socks, and use chalk, so we'll see what happens.

Hanley · 05-12-2009 10:13pm

Kev M wrote: »

5.12.09
5/3/1 C4W1 Military '5' day

regular 5min cardio warmup + DB raises

Military
20kgs x 12
40kgs x 8
40kgs x 8

45kgs x 5
52.5kgs x 5
57.5kgs x 12

52.5kgs x 5
45kgs x 8

Flat Bench DB press
20s x 12
35s x 8,8,8,10

OH tricep cable exts. w/ straightbar
30 x 12
45 x 12
52.5 x 12
57.5 x 12
65 x 15,15

Rear delt machine
super light x 15,15,20

Easy workout.
Apparently chalk is illegal up in TF now, that added to being asked to put shoes on to squat a few weeks ago tells me that they're maybe trying to push out the 'harder-core' weightlifting crowd... Tomorrow I intend to deadlft in my socks, and use chalk, so we'll see what happens.

Srsly??

See this is what happens when people who are more concerned with looking hardcore than actually training are allowed play with the big boy tools. The mess that's up there is actually disgraceful at times. Like there's absolutely no reason why the floor should be covered in chalk like it tends to be.

Kev M · 06-12-2009 12:51am

Hanley wrote: »

Srsly??

See this is what happens when people who are more concerned with looking hardcore than actually training are allowed play with the big boy tools. The mess that's up there is actually disgraceful at times. Like there's absolutely no reason why the floor should be covered in chalk like it tends to be.

Apparently 3 people have asked to have their memberships cancelled and refunded because they don't like people using chalk on the weights. So the management (who lets face it probably know nothing about training) might just feel pressurised into banning it. It's a bit ridiculous really.

Kev M · 06-12-2009 9:38pm

6.12.09
5/3/1 C4W1 Deadlift '5' day

Lat pulldowns
60 x 8
75 x 8
75 x 8
82.5 x 10

Deadlift
60kgs x 6
60kgs x 6
100kgs x 1

110kgs x 5
130kgs x 5
145kgs x 5

Deficit deadlift (standing on 2 plates 25,15)
110kgs 2 x 5

DB rows
25 x 12
50 x 7,7,10

DB curls
15s x 8
22.5s x 8,8,8

Reverse grip DB curls
6 x 25,25
10 x 25

HS row and lat pulldown stretching sets
20kgs x 25+

Fun workout.
Deadlifting standing on the plates was interesting, I figure if there's any weakness in my deadlift it's the bottom coming off the floor part, so the deficit deads will probably have a positive effect there. I don't like the idea of repping out deads to failure, it just destroys me, so some controlled sets seem to work well.

Kev M · 14-12-2009 2:57am

Have been doing sweet fcuk all as of late.
I'm snowed under with work to do atm and just can't see the light at all.
I'm feeling fat, lazy and weak. Loadsa sleep deprivation too.
Looking forward to getting back into this 5/3/1 business probably next week please god. And am thinking about trying to squeeze a power cage into my garage, although the likelihood of a free-falling drill killing me mid-set is high.

Degsy · 14-12-2009 1:41pm

Kev M wrote: »

Apparently 3 people have asked to have their memberships cancelled and refunded because they don't like people using chalk on the weights. So the management (who lets face it probably know nothing about training) might just feel pressurised into banning it. It's a bit ridiculous really.

There was a little bin beside one of the squat racks that a few of the blokes were using to stop thier chalk falling on the ground.
I dunno if it was put there specifically for that but it certainly stopped chalk spilling all over the place and i didnt see any staff complaining.

d'Oracle · 14-12-2009 4:47pm

Kev M wrote: »

Apparently 3 people have asked to have their memberships cancelled and refunded because they don't like people using chalk on the weights. So the management (who lets face it probably know nothing about training) might just feel pressurised into banning it. It's a bit ridiculous really.

Do many people lift big there?
Most I would assume using chalk?

How bouts, you guys get together and Ask the management to cancel your memberships cos you can't use chalk?

Get enough and the managers might get the picture.

Kev M · 14-12-2009 5:04pm

Degsy wrote: »

There was a little bin beside one of the squat racks that a few of the blokes were using to stop thier chalk falling on the ground.
I dunno if it was put there specifically for that but it certainly stopped chalk spilling all over the place and i didnt see any staff complaining.

That's good, as long as no mess is made they shouldn't mind.

Kev M · 14-12-2009 5:10pm

d'Oracle wrote: »

Do many people lift big there?
Most I would assume using chalk?

How bouts, you guys get together and Ask the management to cancel your memberships cos you can't use chalk?

Get enough and the managers might get the picture.

There are some guys lifting pretty big alright, some use a fat-bar (strongman axle type bar), and cleaning that up to press without chalk could be just dangerous.
I don't know about the whole petition thing, because any gym planning on making money will go with keeping the masses happy, families spreading bad word of mouth is the last thing they need. Like I just posted though, as long as people keep their stuff tidy then there shouldn't be a problem.

Kev M · 18-12-2009 7:32pm

Today, Light Upper body workout

Crosstrainer Warmup

Military
40kgs 2 x 10
50kgs 2 x 10

Flat Bench DB press
17.5s 2 x 15
35s x 8
35s x 11

Wide palms facing lat pulldowns
45 x 25
60 x 12
82.2 2 x 10

Tri pressdowns, leaning over
30 x 15
45 x 15
60 x 10,15

Seated DB alternating curls
10s x 12
15s x 8
17.5s x 8,8,8

Reverse grip bb curls, wrists held curled down hard while curling.
10kgs x 25
15kgs 4 x 25
7.5kg DB x 25

Machine bench press
52.5 cg x 30, wg x 30, cg x 30

HS rows
40kgs 2 x 25

HS lat pulldowns
40kgs x 30

Just getting some blood moving, will do an easy lower body workout maybe Sunday, then move back into 531 c4.
Thinking about training 3 days a week instead of 4, not because I want to, but because I might have to down to time constraints.

Kev M · 22-12-2009 12:25am

Today, Legs + Guns

Xtrainer warmup

Leg Exts.
30 2 x 20

LegPress, back rest all the way back
80kgs x 20
110kgs x 12
140kgs x 12
170kgs x 10
210kgs x 8
240kgs x 8
240kgs x 8
150kgs x 20

Leg Exts.
30 x 20
35 x 20
40 3 x 20

Lying ham curls
25 4 x 12

Stiff Leg DB deads
15s x 12
20s x 12
30s 2 x 10

Preacher curl machine w/ closer grip
30 x 12
40 x 12
40 x 12
50 x 12,5,5

Cross body hammer curls
10s x 12
12.5s x 12
15s 2 x 10

Neck Harness
2.5kgs x 100

Forgot about my abs.
Letting the backrest all the way back on legpress makes a good difference, really puts emphasis on the lower quads/teardrop area. With it forward I just fry my glutes. I can't use nearly as much weight with it like this but that's not a concern.

Kev M · 24-12-2009 2:38am

23.12.09
Upper body stuff

Military
40kgs x 8
40kgs x 8
50kgs x 6
50kgs x 6
60kgs x 6
60kgs x 6

CG bench
60kgs x 8
60kgs x 8
80kgs x 6
80kgs x 6
100kgs x 6
100kgs x 6

1 arm DB military
20kg DB x 8
20kg DB x 8
25kg DB x 8
25kg DB x 8

Cable flyes
2 x 12..... my shoulders don't like these, so I'm steering clear from now on

Tricep pressdowns
45 x 16
50 x 12
57.5 x 12
57.5 x 5,5,5,5,5 (10 sec rest between 5s) BURN

OH tricep pressdowns
45 x 20
50 x 15

Facepulls
30 x 16
45 x 16
52.5 x 16
60 x 16

Vogelpohls
60 x 25

Good little session. Nothing too heavy but everything felt strong. My left shoulder really didn't appreciate the cable flyes, haven't done em in a long long time and won't be going back to em again anytime soon.
Really liked doing fives on the tricep pressdown w/ about 10seconds rest each time, first 3 were easy then the last 2 killed.

Kev M · 30-12-2009 8:58pm

Today

HS shoulder press
40kgs 2 x 20

HS lat pulldown
40kgs x 20
40kgs x 20
60kgs x 12
80kgs x 12
100kgs x 12

CG bench
50kgs x 8
60kgs x 8
80kgs x 6
90kgs x 6
100kgs x 6,5... meh

Tri pressdowns
4 x 12

OH tri pressdowns
3 x 12

Barbell curls
30kgs 4 x 12

forearm reverse grip db curls
7.5kg db 3 x 20

Kev M · 16-01-2010 4:43pm

Did two workouts this week.

Legs

LegPress
4 x 20

Squat
4 x 8

HamCurls
4 x 16

Glute/adductor superset
3 x 16 each

Hyperextensions
4 x 15

Upper Body

HS lat pulldowns
3 x 12

PecDec
3 x 12

Bench
3 x 10
4 x 4

DB military
4 x 10

Tri pressdowns
4 x 10

DB curls
4 x 8

Facepulls
4 x 15

vogelpohls
2 x 20

HS Bench
2 x 12 stretch

reverse grip preachers
4 x 5... lol difficult

All sets were done with the heaviest light weights ever.
Squats felt crap and heavy, and my bench has died in the last 5/6 weeks.
No training for another week now, but then it'll be on again. Don't know whether to fall back into where I left off 5/3/1, or to do a little 'base' bodybuilding style cycle first to get me going.

Kev M · 23-01-2010 9:57pm

Gymmed Today

Gym was closing at 7, I got in at 6.40.

Lat pulldown
2 x 20

Bench
60kgs 4 x 10

Facepulls
3 x 15
supersets
Pressdowns
3 x 15

skipping x 10mins @ home

Feeling pretty bad strength-wise, but I'll put together some consistent weeks now and be better than ever pretty soon, which isn't saying a lot lol. Don't plan on getting right back into 531, gonna do some 5x5 or 4x4 type stuff first for a little while.

Kev M · 25-01-2010 12:26am

Today
Back + Bi's

WideGrip pulldowns
2 x 15

Deadlift, no belt + overhand grip
60kgs x 10
60kgs x 10
100kgs x 4
100kgs x 4
120kgs x 3
140kgs x 3

Barbell Row
60kgs x 8,8,8,12

Barbell curls
30kgs x 8,8,12-8

Dinky curls
5kg db x 15
7.5kg db x 20

Threadmill 6min @ 10

All done in about 35-40 minutes.
Hardest part was the running, and it was slow.

Kev M · 27-01-2010 2:19am

Benching

pecdec
3 x 15

Bench, closer grip
40kgs x 12
60kgs x 8
70kgs x 6
80kgs x 6
90kgs x 4,4,4,4,5

Inc DB press
20s 4 x 12

Dips
bw x 10,9,8,static holds near lockout

Seated cable rows
45 x 20

Shrugs
70kgs x 20
100kgs x 20
130kgs x 15
100kgs x 2o

Facepulls
45 3 x 12-15

Tri pressdown
45 x 12
67.5 x 12,12,12

Seated db curls
12.5s x 10
15s 3 x 10

Threadmill

Triceps are dead.

Kev M · 07-02-2010 11:09pm

Training twice a week atm. Alternating 2 workouts.

Workout 1

Deadlift
work up to 4 heavy singles

Barbell rows
4 x 10-12

biceps

abs

Workout 2

Bench
Work up to heavy enough 4x4

Dips

pulldowns

triceps

Pretty simple, but it's actually going quite well, it's good having loads of recovery time, and I'm going on walks nearly every night.
When I start failing on bench then i'll switch to military, and when i fail on deadlift i'll switch to squats.
I'm doing other things like neck harness and foam rolling too.

Little goals for the not too distant future are deadlift over 200, get another 2.5kgs or so on the bench, and squat over 170.

Kev M · 10-02-2010 2:19pm

Yesterday, Trying to build an Upper Body

Decline bench
20kgs x 20
40kgs x 10
60kgs x 10
60kgs x 10
70kgs x 10
80kgs x 10,10,10

Incline DB press
22.5kg bells 3 x 10

DB pullover
20kg bell x 12
25kg bell x 8
30kg bell x 8,8

Front raise/upright row hybrid
light bells and bars 4 x 12

StraightBar facepulls
45 3 x 12

Tricep pressdown
45 x 12
52.5 x 12
60 x 12,12,6
reverse grip
45 x 8

Just trying to hurt my pecs here. Decline bench is good for that.

Kev M · 14-02-2010 3:24am

13.02.10
Back/Bi's

Deadlift
60kgs x 6
60kgs x 6
90kgs x 4
100kgs x 4
130kgs x 2
162kgs x 1
167kgs x 1,1,1

Barbell Row
60kgs x 12,12,12,15

Chest Cable Pulls
3 x 20

DB seated hammer curls
17.5s 3 x 10

StraightBar cable curls (slow)
40 x 12
45 x 12
50 x 12

Reverse grip curls
20kgs 2 x 12

Leg Raises
3 x 12

Decline abs w/ some twists
3 x 10

Feeling pretty good. Deadlifting with the light belt only for the last few workouts, so the heavy belt should further improve things. It's actually the first time I've been over 150 without the heavy belt.
Bringing back some ab training which should add up too.
Barbell rows - I feel lighter weight much better on these, taking the momentum out of it.
Training Bi's mostly for my own amusement.

One or maybe two more deadlift days, then go to the squat for a while.

Kev M · 16-02-2010 12:37am

Tonight

Chest n' upper stuff

Decline Bench
20kgs x 10
50kgs x 10
60kgs x 8
70kgs x 8
80kgs x 8
85kgs x 8,8,8,12

Incline DB press
15s x 12
20s x 10
25s x 8,8,8,12

DB pullover
15kg DB x 8
20 x 8
25 x 8
30 x 8,8,8

Front raise/upright row hybrid w/ Barbell
12kgs x 12,12,12,12

Tri pressdown
45 x 12
67.5 x ran this one into the ground w/ loadsa rest pauses and cheating
reverse-grip
35 x 12,10

HS shoulder press
20kgs x 20

Good session. Decline bench still wrecks the pecs, it's definitely good for isolation, especially with a wide grip. Last time out I was bringing the bar too high on my chest, but today had a much better groove down lower.
Pleasantly surprised that the db pressing wasn't a complete disaster like last time.
DB pullovers are good for that nice v-taper... :rolleyes:
Everything else was fluff.

Kev M · 19-02-2010 3:49am

18.02.10

Crosstrainer warmup

Deadlift (with lighter belt)
70kgs x 5
90kgs x 5
100kgs x 3
130kgs x 3
150kgs x 1
162kgs x 1
172kgs x 1,1,1

Barbell row
60kgs x 12
70kgs x 12,12,15

Cable hammer curls
3 x 8

wider grip machine preachers
1 x 12
1 x 10,6

barbell pinwheel curls
superlight x 30,30... kills forearms

Decline abs
6 twists on the negative and a regular positive 3 x 10

Decline bench leg raise
3 x 8

Feeling good all round.
Deads were okay.
Went a little heavier for rows but form definitely didn't suffer.
Maybe one more deadlift day then time to fail at squats.

Kev M · 21-02-2010 9:51pm

Building Chest stuff

Decline bench
20kgs x 20
50kgs x 8
50kgs x 8
70kgs x 8
80kgs x 8
92kgs x 8,8,8,9

Inc. DB press
27.5s x 8,8,4,6

DB pullovers
20kg bell x 8
25 x 8
32.5 x 8,8,8

Pushed for time this evening, maybe should have held this off til tomorrow but no matter.
Decline bench was good, keeping the wider grip and bringing the bar down more slowly... but still pretty fast.
The rep range for inc press is spastic because I was messing with different speeds, elbow positioning etc. It's not a very comfortable exercise for me, but hits my chest hard nonetheless.

Kev M · 24-02-2010 11:03pm

Deadlift+Rows..Biceps..Abs

5 min crosstrainer warmup

Deadlift (heavier belt)
62kgs 2 x 8
112kgs x 2
112kgs x 2
132kgs x 1
152kgs x 1
172kgs x 1
192kgs x 1.. 2kg PR
152kgs x 6

Barbell Row
62kgs 2 x 12
72kgs 2 x 15

Side Laterals
7kg db x 12 slow

Close grip preacher machine
30 x 12
45 x 12
45 x 12
50 x 10,4...slow negatives

Pinwheel curls
12.5kg bells 3 x 10

Dec. ab bench
2 x 12 w/ twists on the negatives

Incline bench lying leg raises
2 x 12

Pretty happy with that. Relatively easy PR to be completely honest. Was tempted to just put 202 on and see what happens, but stuck to the plan (not that there's really a plan lol) and backed it down. Consistent small PRs keep me happy and safe

.
Barbell rowing is doing things to my lats, it's depressing to think I was doing these with weight I couldn't handle and worthless form for about a year, but they're on track now.
I'll now back off the deadlift singles for a few weeks and start doing some squats and leg presses and good mornings... Sounds terrible

Kev M · 27-02-2010 10:19pm

27.02.10
Chest, Triceps

Decline Bench(wider grip)
22kgs x 20
42kgs x 12
42kgs x 12
62kgs x 8
72kgs x 8
82kgs x 6
102kgs x 6,6,6,8

Incline DB press
20s x 8
27.5s x 6,6,6,6... slow negatives

DB pullover
12.5kg x 8
22.5kg x 8
32.5kg x 8,8,8

Lying triceps BB ext.
30kgs x 8,8,8

Reverse Tri pressdown
3 x 12

Straightbar Facepulls
3 x 12

Barbell Pressouts
30kgs 2 x 20

Well, this is definitely as strong as I've ever been on the decline bench. Probably could of had 10+ reps. The decline isn't too severe, it's just two notches up, out of about 6.
Still all about the DB pullovers.
Did pressouts because IDIBISHDI. They felt good, as did the facepulls. Maybe one more decline day with the weight @107kgs and try for 4 x 6 again, it's going well so no need to change.

Kev's Training Journal

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