Kev's Training Journal

kevpants · 08-07-2009 10:58pm

Yeah it was a dump, the lifter decided he was getting out of there and he was right. Ya can't catch 300kg when it freefalls. If he'd managed to squat it down and get stuck the spotters and the lifter can work together to bring it up but no ones catching a bar that drops from shoulder height. They guy lost all shape and there was no coming back. If someone is going to dump and you're a spotter get the hell out of the way forget trying to grab anything.

Kev M · 09-07-2009 11:30pm

08.07.09
Hill Sprints @ Pope's Cross

Steeper Shorter Hill
7 runs
5 runs
5 runs

I can get 5 runs in 1min 15-20seconds without having any major heart failure. My lower back was tired from Tuesday and felt it here.

09.07.09
Max Pain Upper

Bench
40kgs x 20
60kgs x 8
60kgs x 8
80kgs x 5
100kgs x 2
110kgs x 1
120kgs x 1
122.5kgs x 3....PR....only wanted one rep, spotter said do more, and since I had no willpower at that moment I went straight ahead and got one more good rep, then the third rep went about 60% of the way by itself, the spotter touched the bar from about 60-70% of the way, and I locked it out the rest... so okay I got 2 not 3.
100kgs x 8... reps PR... previous was 100 x 5.... this set was the most animated I've ever been in a gym, really made some noise for the last few reps lol, for some reason I really wanted 7, so was fairly happy to make 8.

Barbell Shoulder Press
20kgs x 7
40kgs x 7
50kgs x 7

Skullcrushers w/ straightbar lying on ground
30kgs x 7
35kgs x 7
35kgs x 7

Incline Ab Bench one level from top
x 12
x 10

Happy enough today, it's only a small bench PR but tbh I was worried that I'd struggle for 120, so in that regard I'm relieved. I also wanted to do dips and either vogelpohl pulldowns or facepulls, might try make it up tomorrow morning.

itsallaboutheL · 09-07-2009 11:46pm

Good stuff brother.....

stop talking about facepulls .....I want my cable machine back

Kev M · 11-07-2009 6:18pm

11.07.09
Dynamic Lower

Wide-grip Pullups
x 4
x 4
x 4..... pathetic really

Close grip regular military pullups
x 6..... stopped here in shame

Speedy Deadlifts, switching between conv. and sumo
70kgs x 2
70kgs x 2
80kgs x 2 x 5 sets w/ <1min between sets

Quad Extensions
4 sets up to the full stack for 12, then 2 drop sets of 12 reps each, BURN

Standing Ham Curl Machine
4 sets x 5-7 reps

GMs
40kgs x 10
40kgs x 10
50kgs x 10
50kgs x 10

Shrugs
50kgs x 12
90kgs x 12
120kgs x 12
140kgs x 12..... probably a reps PR

Alternate seated dumbell curls
7.5kg dumbells x 10
15kg dumbells x 7
17.5kg dumbells x 7
20kg dumbells x 7
20kg dumbells x 7

Standing Ab Pulldowns
60 x 12
75 x 12
75 x 12
82.5 x 12

Side raises on hyper bench
12 reps each side
12 reps each side with 10kg plate

Not really in it today, tired and bored, Dynamic Upper is much more fun. I hate hamstring/lower back/abs training. Having said that the new objective is to increase the weight on ab pulldowns.

Kev M · 14-07-2009 1:19am

13.07.09
Dynamic Bench

Bench
10 sets @ 65kg x 3 reps

Incline Dumbell Press
17.5kg Dbells x 12
25 x 12
27.5 x 15

Tricep pressdown
52.5 x 10
60 x 10
67.5 x 10
75 x 10
82.5 x 10

Rear Delt DBell Flyes
7.5kg Dbells x 12
10 x 12
10 x 12

Dumbell lateral raises
10kg Dbells x 12
10 x 12

Facepulls
45 x 12
52.5 x 12
60 x 12
60 x 12

Hammer Curls
10kg Dbells x 7
20 x 7
20 x 7
20 x 8

Decline Ab bench
x 12
x 12

Decent session tonight, despite being fairly wrecked tired, the traps and obliques are still feeling Saturday's workout bigtime.

Kev M · 15-07-2009 1:01am

Max Pain Lower
14.07.09

Squats
50kgs x 10
60kgs x 10
70kgs x 8
90kgs x 6
100kgs x 4
110kgs x 2
120kgs x 1
130kgs x 1
140kgs x 1
150kgs x 1...PR

HammerStrength Hamstring Curls
30kgs x 7
40kgs x 7
50kgs x 7

Dumbell Rows
20kg dumbell x 10
30kg dumbell x 7
42.5kg dumbell x 7
42.5kg dumbell x 7

Hyperextensions
x 12
x 12

Lat Pulldowns
60 x 7
60 x 7
75 x 7

Cable Ab Pulldowns
60 x 10
75 x 10
82.5 x 10
90 x 12... getting better and heavier on these

The mission today was to squat 150, so mission accomplished, good squat, down under good control and up at a decent enough speed. Definitely better than last weeks top squat.
Incrementally increasing the weight on dumbell rows and ab pulldowns.

itsallaboutheL · 15-07-2009 1:04am

I'll race ya to a 180 squat!!

Kev M · 15-07-2009 1:14am

itsallaboutheL wrote: »

I'll race ya to a 180 squat!!

I like your optimism

Kev M · 16-07-2009 5:56pm

15.07.09

Pope's cross
short steep hill
x 5
x 6 w/ bw squats between sprints

and then a nice scenic walk where I saw peaceful deer and a busy squirrel.

Kev M · 16-07-2009 10:36pm

16.07.09
Max Upper

Bench
20kgs x 20
20kgs x 20
60kgs x 8
70kgs x 4
70kgs x 4
80kgs x 4
100kgs x 2
110kgs x 1
115kgs x 1
120kgs x 1
125kgs x 1.....PR....ugly
120kgs x 1..pretty much drop sets from here
100kgs x 6
80kgs x 10

Dumbell Shoulder Press
17.5s x 10
25s x 10
25s x 10

Rolling Triceps
12.5s x 8
12.5s x 8
17.5s x 8

Decline Ab Bench
x 10
x 10
x 10

Not particularly happy with that. I must have forgot how to bench for the 125, because form/technique just went out the window. Lots of small things I should have done to make that a better lift but anyway it went up, with a serious rush of blood to the head.

I'm not really loving this training template at all, a max effort attempt will sooner or later cripple or kill me. I'll do this Saturday's DE lower as planned and then see from there.

edit; also, I should have went straight from 115 to 125

Hanley · 16-07-2009 10:44pm

Thing to be careful with on Westside is testing -vs- training.

You don't wanna just take massive jumps to hit PR's if you're not getting a decent amount of volume in cos that's not how you'll get stronger. The strain of getting 3-5 reps above 90% is where the progress comes from on ME work.

Kev M · 16-07-2009 10:54pm

Hanley wrote: »

Thing to be careful with on Westside is testing -vs- training.

You don't wanna just take massive jumps to hit PR's if you're not getting a decent amount of volume in cos that's not how you'll get stronger. The strain of getting 3-5 reps above 90% is where the progress comes from on ME work.

Yup, I hear ya loud and clear. The thing is, what's going through my mind after nearly failing 125 is "If I can hammer the form a little better, 127.5 shoud be on!" Which is retarded because I'll just end up chasing PRs every workout, and probably fail em half the time. So being a little conservative with weight could be a good thing here. Cheers.

Hanley · 16-07-2009 11:07pm

Kev M wrote: »

Yup, I hear ya loud and clear. The thing is, what's going through my mind after nearly failing 125 is "If I can hammer the form a little better, 127.5 shoud be on!" Which is retarded because I'll just end up chasing PRs every workout, and probably fail em half the time. So being a little conservative with weight could be a good thing here. Cheers.

Yeah, that's the trap you fall into. Good that you're recognising it before it happens!!

Kev M · 18-07-2009 9:52pm

18.07.09
Dynamic Lower

Lat Pulldown/delt raise warmup

Deadlift
60kgs x 8
60kgs x 8
90kgs x 4
90kgs x 4
120kgs x 12
90kgs x 3
90kgs x 3
90kgs x 3
90kgs x 3

Quad Extensions
4 sets up to the full stack for 12, then drop sets

Standing Ham Curl Machine
4 sets x 5-7 reps

GMs
40kgs x 10
50kgs x 10
60kgs x 10
60kgs x 10

Shrugs
60kgs x 12
90kgs x 12
120kgs x 12
145kgs x 12...reps PR

Alternate seated dumbell curls
17.5kg dumbells x 10
20kg dumbells x 7
20kg dumbells x 10

V grip pulldowns
75 x 10
75 x 12

Standing Ab Pulldowns
52.5 x 12
75 x 12
82.5 x 12
97.5 x 6... :mad:
67.5 x 20

Solid day today, volume is a bit high I think, but what else is there to do when you're young free and single on a Saturday night :cool:
Increased the weight up to 97.5 for ab pulldowns, that was heavy, 10 reps didn't happen, but it will soon.

itsallaboutheL · 19-07-2009 8:06am

Kev M wrote: »

18.07.09
Dynamic Lower

Lat Pulldown/delt raise warmup

Deadlift
60kgs x 8
60kgs x 8
90kgs x 4
90kgs x 4noym no120kgs x 12ym
90kgs x 3
90kgs x 3
90kgs x 3
90kgs x 3

Quad Extensions
4 sets up to the full stack for 12, then drop sets

Standing Ham Curl Machine
4 sets x 5-7 reps

GMs
40kgs x 10
50kgs x 10
60kgs x 10
60kgs x 10

Shrugs
60kgs x 12
90kgs x 12
120kgs x 12
145kgs x 12...reps PR

Alternate seated dumbell curls
17.5kg dumbells x 10
20kg dumbells x 7
20kg dumbells x 10

V grip pulldowns
75 x 10
75 x 12

Standing Ab Pulldowns
52.5 x 12
75 x 12
82.5 x 12
97.5 x 6... :mad:
67.5 x 20

Solid day today, volume is a bit high I think, but what else is there to do when you're young free and single on a Saturday night :cool:
Increased the weight up to 97.5 for ab pulldowns, that was heavy, 10 reps didn't happen, but it will soon.

ja,

Kev M · 21-07-2009 1:22am

20.07.09
Dynanic upper

Flat Dumbell Bench
17.5kg DBells x 12
30kg DBells 4 x 12

Incline Bench
60kg 4 x 12

Tricep Pressdowns
45 x 12
60 x 12
75 x 10
75 x 10

Rear Delt flyes
10kg DBells 2 x 12

Lateral raises
10kg DBells 2 x 12

Facepulls
45 x 12
52.5 x 12
60 x 12
60 x 12

EZ bar curls
20kg x 10
30kg x 10
30kg x 10
30kg x 10
40kg x 12

Machine Lateral Raises
2 x 12

Flat dumbells were good, could have gone heavier but it's supposed to be DYNAMIC, or at the very least somewhat fast. Fast repetitive effort.
Incline Bench wasn't easy. WTF. Gotta bring this back up.
Skipped abs today, but I'll be doin em tomorrow anyway, + now I'll be that bit fresher for squattin.

Kev M · 21-07-2009 10:37pm

21.07.09
Heavy Lower

Squat
20kgs x 20
50kgs x 10
50kgs x 10
80kgs x 6
100kgs x 6
110kgs x 2
120kgs x 2
130kgs x 5... reps PR

Lying HamCurls
5 x 7

Dumbell Rows
17.5kg Dumbell x 10
35kg Dumbell x 7
45kg Dumbell 3 x 7

Hypers
3 x 12

Hammers
3 x 9

Standing Ab Pulldowns
52.5 x 12
75 x 12
82.5 x 21

Good enjoyable session tonight. The plan was 3-5 sets of squats @ or above 127.5 for 1 rep each, but I went for reps on 130 instead, just to mix things up a bit. Looking back, I remember about 13/14 weeks ago, before this log was started, doing 110 x 4 and thinking it was badass, and then about 8 weeks ago doing 130 x 2 with pretty cr^ppy form and still being happy about it. So slowly but surely things are moving in the right direction.
Another thing, there's two types of bar in my gym, and I'm now 100% convinced one type is heavier than the other. Had I used the lighter type today, that would have been 130 x 6! :rolleyes:
Went for a high rep ab set, because I'm afraid to get near 97.5 again.
Added another 2.5 on the dumbell row, really liking these after not doin em in a long time.

Kev M · 23-07-2009 12:29am

22.07.09
Extra Workout

Too wet to be hill sprinting today.

Decline Ab bench
x 10
x 10
x 10

seated calf raise
x 60

standing calf raise
x 60

leg press calf raise
x 60

Leg Extensions
x 60

Standing HamCurls
x 20

Hanging Abs leg raise
x 60

standing calf raise
x 12

seated calf raise
x 20

Super light, haven't done calves in aaaages, they're currently dead, and will be in bits tomorrow. Walking will be a pain.

Kev M · 23-07-2009 11:24pm

23.07.09
Heavy Bench

Bench
40kgs x 15
60kgs x 8
60kgs x 8
80kgs x 4
100kgs x 1
110kgs x 1
115kgs x 1
115kgs x 1
115kgs x 1
115kgs x 1
100kgs x 8

Reverse Grip Bench
40kgs x 12
40kgs x 12

Barbell Shoulder Press
30kgs x 7
40kgs x 7
50kgs x 7
60kgs x 7

Skullcrushers on floor
30kgs x 7
35kgs x 7
40kgs x 7

Dips (paused near top)
x 7
x 7
x 7

StraightBar facepulls
4 x 15

Ab Bench
x 10
x 10

Side bends on bench w/ 10kg
x 20
x 20
x 20

Solid training today. Was tempted to do board presses because that's now 3 weeks in a row of regular bench, so next week I'll either deload or go to board presses, depending how I feel come Monday. 100kgs x 8 is a joint PR so it's good to know I'm not getting any weaker.
Abs are feeling a lot stronger these days.

itsallaboutheL · 24-07-2009 12:32am

Kev M wrote: »

Reverse Grip Bench
40kgs x 12
40kgs x 12

these scare the crap outa me!! How do you find em?? Can't imagine ever using enough weight to make the a viable option myself

Kev M · 24-07-2009 1:19am

itsallaboutheL wrote: »

these scare the crap outa me!! How do you find em?? Can't imagine ever using enough weight to make the a viable option myself

That's actually the first time I've ever done them. Just trying to get an idea of what they're about with light weight. They definitely involve the lats more than regular grip, so they'd probably improve lat involvement, but like you said using enough weight could be a dangerous prospect!

Kev M · 25-07-2009 9:39pm

25.07.09 Back Assistance

Barbell Rows
40kgs x 10
40kgs x 10
60kgs x 8
70kgs x 8
70kgs x 8
80kgs x 8
80kgs x 8
80kgs x 8.... these really fry my lower back

GMs
40kgs x 10
40kgs x 10
50kgs x 10
50kgs x 10

Dumbell Shrugs
20kg DBs x 12
35kg DBs x 12
35kg DBs x 12
55kg DBs x 12
55kg DBs x 12

Lat Pulldowns
52.5 x 10
52.5 x 10
67.5 x 10
75 x 10
82.5 x 8
82.5 x 10
82.5 x 8

Alternating DB curls
12.5kg DBs x 10
20kg DBs x 7
20kg DBs x 7
20kg DBs x 7
22.5kg DBs x 7

Standing Ab Pulldowns
52.5 x 12
67.5 x 12
82.5 x 12
90 x 12
90 x 10
90 x 12

Solid day today, not much sleep being had but still getting sh!t done.
Barbell rows, I like them, but damn they really burnout my lower back, making GMs a nightmare.
55kg dumbells are actually probably the heaviest dumbells I've ever held. Heavy dumbells intimidate me, but nowadays I think it's about time to start bossing them about a bit more.
Time for an American Grill in TGI's now, overpriced but still happening

brianthebard · 25-07-2009 10:08pm

I gave up on the BB rows altogether, too much for my back. Nice ab pulldowns!

Kev M · 28-07-2009 1:12am

27.07.09
Upper Assistance

Dumbell Press
17.5s x 12
17.5s x 12
25s x 12
32.5 x 11
32.5 x 11
32.5 x 11
32.5 x 11

Incline Bench
40kgs x 12
50kgs x 12
60kgs x 10
65kgs x 10
65kgs x 10
65kgs x 10
65kgs x 10

Tricep Pressdowns
various weights x 60 reps

Rear Delt raises
10kg DBs 3 x 15

Lateral Raises
10kg DBs 3 x 12

Facepulls
45 x 12
45 x 12
60 x 12
45 x 12

Decline Ab bench
2 x 12

Dumbell Press feels good, I'm tucking my elbows as much as I can and trying to involve triceps as much as I can. Not really moving any significant weight here but they're goin up fast and I'll move up through the dumbells workout to workout.
Incline Bench is laughable, but nobody cares how much you can incline

.
Booked a ten day holiday for friday, so that can be a deload week, and I'll get everything planned for this week in by Thursday night.

Kev M · 28-07-2009 10:42pm

28.07.09
Heavy Lower

Deadlift
60kgs x 10
60kgs x 8
100kgs x 4
120kgs x 2
140kgs x 1
150kgs x 1
160kgs x 1
165kgs x 1...PR
167.5kgs x 1...PR
110kgs x repped out

Dumbell Rows
30kg DB x 12
45kg DB x 12, 10

Got stuck for time today so had to cut the workout short, but it doesn't really matter because I'll probably do an extra session tomorrow.
Deadlifting was all fine and dandy, might of had more in me but I'll spread it out over a few workouts so that my posts here can involve more PRs

. The bar speed off the floor isn't actually very good, but the bar speeds up as it rises, finishing all the reps strong.... Deadlift til knees or with 15kg plates could be an idea.

Kev M · 29-07-2009 10:44pm

29.07.09
Repetitive effort lower (extra workout)

Preacher Machine Curls
25 x 12
25 x 12
35 x 12
45 x 12
40 x 10

Dumbell Hammers
10s x 12
15s x 12
17.5s x 7
17.5s x 7
17.5s x 7

Preacher Machine Curls
35 x 12
35 x 12

Squat
20kgs x 10
50kgs x 8
50kgs x 8
80kgs x 6
110kgs x 5
120kgs x 5
120kgs x 5
120kgs x 5
120kgs x 5
120kgs x 8

Hamstring Curls
25 x 12
32.5 x 7
32.5 x 7
32.5 x 7
32.5 x 7.... my hamstrings are dead

Quad extensions
52.5 x 12
60 x 12
60 x 12
75 x 12

Ab pulldowns
52.5 x 12
52.5 x 12
75 x 12
75 x 12
75 x 12
82.5 x 12
82.5 x 12
90 x 12
97.5 x 12.....PR

Wall Squats
bw x 12
bw x 12

Wall squats were interesting. I definitely have to make a conscious effort to prevent hitting my face, and I feel my upper quads working more here, so for regular squats I should be sitting back more.
Hamstrings are tired from yesterday, which became very apparent doing ham curls.
Gonna do heavy bench tomorrow, and that'll be that for a week.
Bodyweight has been sitting at 98.5kgs for the last two weeks, and I'm probably the leanest I've been at that weight, so a week of fastfood and drink should now turn that on it's head.

Kev M · 30-07-2009 11:02pm

30.07.09
Heavy Bench

Bench
20kgs x 12
20kgs x 12
60kgs x 8
60kgs x 8
80kgs x 6
90kgs x 4
100kgs x 3
105kgs x 3
110kgs x 3
115kgs x 2 + 1 forced.... godawful set
112.5kgs x 3
100kgs x 7 + 1 forced

Barbell Shoulder Press
20kgs x 12
30kgs x 12
40kgs x 12
50kgs x 8
60kgs x 6 + 1 forced

one arm DB press
15kgs x 12
20kgs x 12
22.5kgs x 12

Barbell Tri Ext on floor
30kgs x 10
35kgs x 10
40kgs x 10 + some close grip presses

Wide Parallel grip Lat Pulldowns
52.5 x 8
67.5 x 8
82.5 x 8
82.5 x 8
82.5 x 8

Close Grip Pulldowns
82.5 x 8
82.5 x 8
82.5 x 8

StraightBar Facepulls
52.5... 4 x 20

Chest Pulls
75 x 16
75 x 16
82.5 x 16

Vogelpohl Pulls
45 x 25

Okay session tonight, Benching wasn't spectacular by any means, for the set @ 115 I let my body close down forward, and just completely lost it really... part of the reason that happened I think is that I was too far back on the bench which restricted my movement, so for the 112.5 I consciously moved further out from the rack and as a result felt more "free".
One arm DB presses are hard! Light weight and all, I still had to struggle to maintain balance on the bench.
My back's feeling great, probably (definitely) stronger than ever right now.
On another note, late last night I had a fairly comprehensive nosebleed, which I'd say was a result of deadlifting heavy and pushing squat reps fairly hard two days in a row, nothing to worry about though I think.

Hanley · 30-07-2009 11:19pm

Ammend that 115kg to 2 +1 forced.

Ya snagged the rack on your way back up, but I didn't touch it!!

After seeing how strongly the 112 went, 115's there next time!

Kev M · 30-07-2009 11:33pm

Hanley wrote: »

Ammend that 115kg to 2 +1 forced.

Ya snagged the rack on your way back up, but I didn't touch it!!

After seeing how strongly the 112 went, 115's there next time!

Amended, cheers!

Hanley · 31-07-2009 12:14am

Kev M wrote: »

Amended, cheers!

No probs!! Thanks for the lift offs and spots too.

Enjoy the sun!

Kev M · 12-08-2009 12:06am

11.08.09

Squats
20kgs x 12
50kgs x 8
50kgs x 8
80kgs x 6
100kgs x 6
110kgs x 5
120kgs x 5
120kgs x 5
120kgs x 7
80kgs x 10

HamCurls
45 4 x 7

DB rows
20 x 12
32.5 x 8
42.5 x 7
42.5 x 7
42.5 x 7
42.5 x 8
42.5 x 15... really should have used a heavier DB

Hammer Curls
15kg bells 2 x 20

2nd set of 50 warming up on squats and my quads started cramping like crazy, really had to battle through this session. My bodyweight's down to a sickeningly low number right now, the good old diet was total sh!t this last week and a half, literally eating one cr^p meal a day and sweating like a tap in 43 degree heat all the time. Also drinking alcohol on a regular basis destroys me, I'm getting old... I need to get saturated with water and food fast.
I'm seriously surprised I managed 120 x 7 today, it was probably to do with the fact that the dude spotting me delivered a surprise slap to the back of the neck, which really had a magic effect.
Since my strength felt down I went ahead and used the 42.5kg bell for rows, I was supposed to be using the 47.5...

It's time to think about some short/long-term goals and then put the wheels in motion. If I'm gonna do this then I'm gonna do it properly, no fu**ing around.. Partaying and training don't mix.

itsallaboutheL · 12-08-2009 12:14am

Kev M wrote: »

It's time to think about some short/long-term goals and then put the wheels in motion. If I'm gonna do this then I'm gonna do it properly, no fu**ing around.. Partaying and training don't mix.

AWWW NOES your turning into Hanley:p

Kev M · 12-08-2009 10:55pm

21.08.09
Calves and Abs baby

Standing Calf Raise
90 x 20
150 x 15
195 x 12
195 x 12
195 x 12

Seated Calf Raise
37.5 x 15
37.5 x 15
37.5 x 15

Pulldown Cable Abs
52.5 x 20
75 x 12
90 x 12
97.5 x 12
105 x 10.... PR baby

Hanging Leg Raise
4 x 12

Super light lat work involving close and wige grip pulldowns/stretches

Leg Extensions
45 x 20
60 x 15
60 x 15
60 x 15

Got up this morning with a mission to eat and had 5 meals in me before hitting the gym. I'm gonna do no less than 200g protein a day, and just go with how I feel on fats and carbs (both quite low). I'm really gonna push the diet now because it's been hit and miss for a while.

Nice little session today, good work on the pulldown abs, that's really coming on. I'm going to train calves every week now because I was born without any and now I'm paranoid because my sister told me my upper body is too big for my legs (she means calves here). Hopefully I'll be able to grow some and if not there's always the option of implants. :rolleyes:

cardio,shoot me · 12-08-2009 10:57pm

SYNTHOLLLLL

Kev M · 13-08-2009 11:05pm

cardio,shoot me wrote: »

SYNTHOLLLLL

Yup definitely an alternative

Kev M · 13-08-2009 11:21pm

13.08.09
Fairly Heavy Upper

Bench
20kgs x 12
20kgs x 12
40kgs x 12
40kgs x 12
70kgs x 8
80kgs x 5
90kgs x 4
100kgs x 3
#add 3 board#
110kgs x 3
120kgs x 3
130kgs x 1....all board reps done with a few seconds hold at top
#minus 3 board#
100kgs x 5
100kgs x 5

Dumbell Shoulder Press
15s x 12
20s x 12
25s x 10
25s x 10
25s x 10

Standing Barbell Press
20kgs x 12
30kgs x 12
40kgs x 8
40kgs x 8

Good fun session today, used a block to bench off which was pretty good, I might either up the volume with the block next week or do 5x5 training with it on another day. It will get me used to locking out heavier weights.
I also want to give shoulder press it's own day, but am having trouble fitting that in. Maybe do it first on the lighter bench day. I just don't know.

I'll think on this.

itsallaboutheL · 13-08-2009 11:40pm

Where'd ya get the boards?? How many spotters did ya??

Kev M · 13-08-2009 11:46pm

itsallaboutheL wrote: »

Where'd ya get the boards?? How many spotters did ya??

Got them in my garage, it's just a 2x4 with some masking tape on the edges so it doesn't cut me up.
I put it under my t-shirt which worked well so I only needed one spotter, the t-shirt will need to be fairly tight to hold it in place though!

edit; I can't take any credit for thinking of putting the boards under my shirt, Sir Squatalot Hanley came up with that.

Inspector Coptoor · 14-08-2009 3:54am

what do you weigh?
Your bench and squat numbers are very good.
deadlift seems to be lagging behind a bit if you dont mind me saying.

are those squats ATG or parallel?

very complete range of exercises in this journal and some heavy ass weight being moved also

will defo be reading it with interest in the future

Kev M · 14-08-2009 3:22pm

Liam Henners257 wrote: »

what do you weigh?
Your bench and squat numbers are very good.
deadlift seems to be lagging behind a bit if you dont mind me saying.

are those squats ATG or parallel?

very complete range of exercises in this journal and some heavy ass weight being moved also

will defo be reading it with interest in the future

Thanks Liam,
bw is 96kgs today.
Deadlift is a work in progress, will do 170-180 in the next few weeks.
Squats are below parallel, just as far as I can go before stopping really.

Kev M · 15-08-2009 7:37pm

15.08.09
Repetitive deadlifts

Deadlift (all reps paused on ground)
60kgs x 10
60kgs x 10
100kgs x 6
100kgs x 3
130kgs x 3
140kgs x 3
140kgs x 3
140kgs x 3
140kgs x 3
140kgs x 10...(first 3 paused then into a bouncy castle party)...probably some class of a PR

HamstringCurls
40 x 8
40 x 8
40 x 8

Sit-up chair
1 x 50

Ran out of time, also wanted to do shrugs and hammers, will get them in on Monday. DL feels strong, trained today without the belt so I want to see a big improvement when I max with it someday

Kev M · 17-08-2009 11:26pm

17.08.09
R.E Bench

Flat Bench Dumbell Press
20s x 12
35s x 10
35s x 10
35s x 10
35s x 9...... GTFO, should have rested properly.

Hammer Strength Shoulder Press
40kgs x 12
40kgs x 12
60kgs x 12
60kgs x 12

Barbell Tricep Extensions
20kgs x 12
30kgs x 10
30kgs x 10
35kgs x 10
35kgs x 10

seated DB curls
15s x 8
15s x 8
17.5s x 8
17.5s x 8

Barbell Shrugs
60kgs x 12
100kgs x 12
140kgs x 12
140kgs x 12
140kgs x 12
140kgs x 12

Chest Pulls
x 30

Facepulls
x 30

Vogelpohl pulls
x 30

V grip pulldowns
60 x 12
75 x 10
75 x 10

Decline Ab Bench
x 12
x 12

Obliques machine
x 15 each side

Good training today, DB press was fairly easy but the last set felt suddenly heavy, I'll do 4x8 with the 37.5s next week, or die trying.
I'll get up tomorrow night for some squats, then I'll be in London for 2 days, postponing bench day til friday.

cardio,shoot me · 17-08-2009 11:26pm

what do you think of hammer strength shoulder press?

Kev M · 17-08-2009 11:32pm

cardio,shoot me wrote: »

what do you think of hammer strength shoulder press?

It's good, the key to it is to use a fairly wide grip, because the handles come towards each other as they rise, and if your grip is too close then your triceps are gonna do 80% of the work here. Also, most people's elbows are way too flared when they use this machine (like their elbows are practically behind their head).

So wide grip and really concentrate on keeping elbows forward and it's a good machine.

Hanley · 17-08-2009 11:36pm

Not much of a fan of volume eh?

cardio,shoot me · 17-08-2009 11:36pm

i never thought of the wide grip, cheers, im not to much of a fan of their lying leg curl tho, it takes all the weight off at the top

Hanley · 17-08-2009 11:37pm

cardio,shoot me wrote: »

i never thought of the wide grip, cheers, im not to much of a fan of their lying leg curl tho, it takes all the weight off at the top

I really like it, it's soooo hard!!

Kev M · 17-08-2009 11:41pm

Hanley wrote: »

Not much of a fan of volume eh?

Hate the stuff. It's much too hard to recover

itsallaboutheL · 17-08-2009 11:45pm

Kev M wrote: »

Hate the stuff. It's much too hard to recover

Killing yourself FTW:D

Kev M · 17-08-2009 11:46pm

cardio,shoot me wrote: »

i never thought of the wide grip, cheers, im not to much of a fan of their lying leg curl tho, it takes all the weight off at the top

Yeah the thing there I think is the heavier you go the less you notice it becoming "weightless" at the top. I haven't used the Hammer Leg machines in ages. Maybe tomorrow, good idea!

Kev's Training Journal

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