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10-04-2009, 21:08   #1
Kev M
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Kev's Training Journal

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 .


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

Last edited by Kev M; 11-04-2009 at 01:42.
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10-04-2009, 23:14   #2
DM-BM
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. My stats are: 20 yrs old, 5'12
eh 5'12 as in 6' ?
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11-04-2009, 01:41   #3
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eh 5'12 as in 6' ?
yep, just testing ya
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12-04-2009, 01:11   #4
Kev M
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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.
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12-04-2009, 01:22   #5
itsallaboutheL
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That 85kg for 17 reps is pretty fúcking impressive
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12-04-2009, 01:31   #6
Kev M
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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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12-04-2009, 01:34   #7
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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.
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12-04-2009, 01:42   #8
Kev M
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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.
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12-04-2009, 02:05   #9
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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.
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12-04-2009, 02:19   #10
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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.
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12-04-2009, 02:30   #11
Kev M
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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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22-04-2009, 00:57   #12
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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.
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23-04-2009, 01:25   #13
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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.
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23-04-2009, 09:55   #14
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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.
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23-04-2009, 10:43   #15
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Blue T-Shirt?

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