Kev's Training Journal

Hanley

Kev M wrote: »

Did pressouts because IDIBISHDI.

Been a while since I've seen anyone say that. I miss it!

Kev M

1.3.10
Legs

Standing Calf raises
3 x 12

Seated calves
3 x 12

Leg extensions
4 x 20

Lying Ham Curl
3 x 12

Leg Press, backrest fully back
90kgs x 12
120kgs x 12
170kgs x 10
210kgs x 10,10
straight into high close stance
210kgs x 20

Squat
40kgs 2 x 10



That was brutal. My legs are dead now.
Doing every negative slowly and pausing most reps. The last set on leg press seriously killed - like face going blue and grey territory.

Kev M

Back

Wide grip cable rows
75 x 12

One arm hs rows
45kgs x 12

BB row
77kgs x 20

Lat pulldown medium grip
75 x 10,6

Incline DB curls
17.5s x 7,4

Wrist curls on bench
30kgs x 15

K pipe curls
10kg db x 30



Got the good old familiar pain of my lower back pumping like crazy, after all of about two sets on the cable row. That made walking around hard enough, but to make matters worse my calves were still destroyed from a few days ago. Definitely a tough workout for all the wrong reasons.

Kev M

Chest and Tri's

Decline Bench
20kgs x 20
40kgs 2 x 10
60kgs x 6
80kgs x 4
90kgs x 2
107kgs x 6,6,6

Incline Dumbells
15s x 12
25s x 8
30s x 6
35s x 6,6

Flat DB flyes
12.5s x 10
17.5s x 6,6,6

Straightbar tri pressdown
45 x 10
75 x 6
82.5 x 6,6,6

CG bench
60kgs x 6,6,8

Rev grip straightbar pressdowns
30 x 6
52.5 x 6
60 x 6,6,6




Good stuff. Now time to go out and get slammered, and then get a chinese at 2 and come home to watch the arnold classic night show. Everyone is hyping Branch and Kai, but in the past they've failed to peak more than once or twice a year, so I really think Dexter could come in under the radar and take this one.

Kev M

Squats again finally

Squat
20kgs x 10
50kgs x 8
80kgs x 8
102kgs x 4
112kgs x 6,6
122kgs x 6

Leg Press
110kgs x 8
140kgs x 6
170kgs x 6
200kgs x 6
230kgs x 6
260kgs x 6
high close stance
260kgs x 20

Leg ext.
65 x 6
70 x 6
75 x 6

Seated calf raise
3 from bottom of stack x 6
2 from bottom x 6,6

Lying Hamstring curls
40 x 6
47 x 6,6



Squat hasn't deteriorated as much as I had feared, but is very rusty. Haven't had any weight on my back since before Xmas (except for 40kgs last week) so no need to rush in and tear my quads straight away.
I'll probably still keep it conservative and go 120kgs for 3 x 6 next week.

Hanley

You're gonna be so sore tomorrow.

Kev M

Delts, Bi's

DB shoulder press
30s x 6
32.5s x 5,4

HS lateral raise
7.5kg each side x 6
10kg x 6,6

Rear delt machine
35 x 6,6,6

DB shrugs
45s x 12
65s x 12
70s x 12

Seated DB curls
20s x 6,6,6

Pinwheel curls
17.5s x 6,6,7

Wrist curls on bench
25kgs x 20
30kgs x 20


Gym was crowded tonight, thankfully I wasn't benching or squatting because it could have been a lot of waiting around.
DB pressing was okay, wanted 3 x 6 but tbh the 32.5s were a bit too
heavy. Haven't done shoulder pressing since xmas though so there'll be room for improvement here.

Kev M

Hanley wrote: »

You're gonna be so sore tomorrow.

If I had to leave the house I'd have been in bits, but I've spent the day at home eating and watching some seriously crap daytime telly. Living the dream man!

itsallaboutheL

How in the name of bejebus do you hold onto the 70s for DB Shrugs??

Kev M

itsallaboutheL wrote: »

How in the name of bejebus do you hold onto the 70s for DB Shrugs??

I always use straps for shrugs, DB or BB.

cardio,shoot me

Kev M wrote: »

I always use straps for shrugs, DB or BB.

girl.

Kev M

Back

Lat Pulldowns w/ wide parallel grip
90 x 6,6,8

Barbell Rows
80kgs x 8,8
90kgs x 12

Deads
140kgs x 6,6



Short on time tonight. No time for ab training.
I got a bit carried away bb rowing, sacrificing form for weight will get me nowhere.

cardio,shoot me

any plans to compete this year kev?

Kev M

cardio,shoot me wrote: »

any plans to compete this year kev?

Maybe, right now though my head's in bodybuilding mode. I just wanna look good naked man, and if i can be strong too then great that's a bonus!

Kev M

Chest + Tri's

Decline Bench
20kgs x 20
60kgs x 8
80kgs x 6
100kgs x 1
112kgs x 6,6,9.. some class of PR

Incline DB bench
20s x 8
27.5s x 8
37.5s x 6,6,5

DB pullover
25kgs x 8
35kgs x 6,6,10

Straightbar tri pressdown
87.5 x 6,6,6

CG bench
65kgs x 6,6
70kgs x 10

Reverse grip straightbar tri pressdown
60 x 6,6,6



Decline benching is coming on strong. So are the tri's for that matter.

Kev M

Legs

Seated calves
full stack x 6,6,6

Leg extensions
worked up to full stack (85) x 6,6,6 and drop to about half stack x 20

Leg press (black machine)
loadsa sets working up to
280kgs x 6
300kgs x 6,8

Squats
20kgs x 10
60kgs x 10
100kgs x 6,6,6

Lying HamCurls
worked up to 50 x 6,6,6

Abs: decline six twists
3 x 5-7


Really wasn't feeling like training today but just about got it done.
Tried to pre-exhaust quads, because squats for me has just become such a glutes/hips dominated movement (even my oly style), which is fine for shifting weight but crap for my all important quad development :rolleyes:.
So basically form is very tight on everything; slow negatives and short pauses etc.
The leg extension machines downstairs in TF are in bits, and the white leg press was broke so I had to use the black one (not racist just factual) which actually wasn't bad except for the fact that the backrest isn't adjustable.
Tomorrow's mission is not to let the 32.5s kill me on seated DB press again. 6 reps would be a solid PR... I'm not holding my breath.

Kev M

Shoulders, Traps + Bi's

Seated DB press
22.5s x 6,6
27.5s x 6
30s x 6,6,8

HS lateral raise
10kg per side x 6,10
12.5kg per side x 6

rear delt machine
35 x 6
40 x 6,6,6

DB shrugs
30s x 12
70s x 12,10
37.5s x 25

Seated incline DB curls
22.5s x 6,4,4

Pinwheel curls
17.5s x 6,6,10

BB Wrist curls on bench
15kgs x 20
25kgs x 12
40kgs x 12,8

Kpipe curls
10s x 20,20



Good little session.
B!tched out of using the 32.5s for pressing, but it's about Quality not Quantity, that's the excuse. Next week though fo sho.

Kev M

Back training

Wide parallel grip lat pulldowns
30 x 20
52.5 x 12
75 x 8
97.5 x 6,6,6

BB rows
40kgs x 8
60kgs x 8
80kgs x 8,8,12

Deadlift, held about 1-2inches from floor
80kgs x 8
100kgs x 8
110kgs x 8
120kgs x 12

Seated cable wide grip row
40 x 12,12



Lat pulldowns are stronger than ever.
BB rows are quality.
The deadlifts absolutely fried my lower back, not much weight I know but slow controlled negatives and short pauses are where it's at atm, not to mention the constant tension doesn't do any favours.
Hardcore decline benching day tomorrow (117kgs 3 x 6) so I'll do my best to prepare tonight - 2 portions of rice with my chinese at 4am.
Cable rows at the end were just for stretching.

Kev M

Chest n tri's

Decline Bench
22kgs x 20
52kgs x 8
62kgs x 8
82kgs x 4
102kgs x 1
117kgs x 6,6,8....PRs

Incline DB press
15s x 10,10
20s x 8
40s x 6,6,4

DB pullover
32.5 x 12,12

Straightbar Tri pressdown
45 x 8
60 x 8
75 x 6
90 x 6,6,8

very CG bench
50kgs x 6
60kgs x 6,6



Okay session. Could have probably got 9-10 on the last set of declines, and I cut the last set on inclines 2 reps short because my position on the bench suddenly shifted which worried me - for some reason the incline pressing was verging on causing me to blackout, this is probably because I'm taking very slow negatives while simultaneously holding my breath, it wasn't the greatest feeling in the world...
I don't know where all of this will leave my regular bench, back in the day my decline was around the same or slightly less than my flat bench... but I think it's safe to say the decline has taken the lead in the last few weeks now.

Kev M

Legs

standing calf raise
255 x 6,6,6

HS leg ext.
40kgs x 8
50kgs x 8
60kgs x 6,6,6

Leg Press, black machine
150kgs x 10
220kgs x 10
250kgs x 6
280kgs x 6
310kgs x 6,6

Squat
20kgs x 12
50kgs x 12
70kgs x 10
80kgs x 10
80kgs x 25

Ab pulldowns
52.5 x 12
75 x 12
90 x 12
105 x 10



Fairly boring affair. Last set of squats definitely challenged my lungs.

Kev M

Delts + Bi's

seated DB press (most reps paused)
15s x 8
17.5s x 8
25s x 8
32.5s x 6,6,6 PR

HS lateral raise machine
20kgs x 6,6
25kgs x 6

Rear delt machine
35 x 6
40 x 6,6
45 x 8

DB shrugs
40kg DBs x 20,20

Incline DB curls - straight no supination
22.5kg DBs x 6,6

Reverse grip EZ bar curls
25kgs x 6
35kgs x 6,6,8

Preacher machine (white one)
35 x 8
40 x 8
45 x 8,4

BB Wrist curls on bench
25kgs x 20
35kgs x 12,20



Pretty happy with that. Dominated the DB pressing, but actually am struggling to get the DBs up to the starting position, which could really be a problem if I go heavier next week.

Kev M

Back Training

WideGrip palms facing lat pulldown
worked up to
97.5 x 6
105 x 4,5,5

BB row
60kgs x 6,6
80kgs x 6
90kgs x 6
100kgs x 6,6,8

Deadlift, keeping an inch or two from touching the floor
100kgs x 6
140kgs x 6,6,8



Short workout today. The rock tight form of the last few weeks on pulldowns and rows was starting to come apart slightly today, but it was still pretty good, just somewhat shorter pauses and faster negatives, but definitely still controlled well.
Deadlifting like this at the end seems to tie the workout together very well and I'll keep it up for another few weeks.
Lower back didn't pump up too bad today either, which is always a nice surprise.

Kev M

Chest training

Bench
20kgs x 12
40kgs x 12
60kgs x 8
80kgs x 8
100kgs x 6
110kgs x 4
115kgs x 4,4...PR

Incline Bench
20kgs x 12
50kgs x 10
60kgs x 8
80kgs x 6
90kgs x 6,7...PR

Incline DB flyes
17.5s 4 x 10

Loadsa light tricep stuff



Form/Technique-wise benching was disgracefully bad. Haven't done regular bench in 8 weeks, and all the decline work had me locking the bar out way too low so I nearly dumped it on my mid-section a few times. Also I had no leg-drive, decline seems to have conditioned me not to do that aswell. 115x4 is actually a 2 rep PR (granted I haven't went for reps with 115 in about 5 months ), and I'm confident that as my form comes back in the coming weeks I'll get another maybe 2 reps on there.
Incline Bench: I just hammered these home, no slow negative, definitely no pauses, just went as hard and fast as possible. Mainly because I didn't really feel like flexing and squeezing while failing with 60kgs...
Flyes were awesome.
Elbow was a little agitated so just did tri's quick and light.

Also, the reason I'm stopping decline bench now is because there's no way I'm unracking 120+ on the decline without a spotter I believe in.

itsallaboutheL

You fúcker.... that incline is fairly monster after the flat benching aswell.

Kev M

itsallaboutheL wrote: »

You fúcker.... that incline is fairly monster after the flat benching aswell.

Thanks man, that means alot coming from a benchmaster like yourself :cool:

And actually, the DOMS in the upper pectoral region are fairly monster right now too

Kev M

Legs

Seated calf raise
work up to
75 x 10,8
drop to
45 x 12

Squat
22kgs x 8
52kgs x 8
82kgs x 8
102kgs x 4
heavy belt on
122kgs x 4
132kgs x 4
142kgs x 8... PR

Leg press (black machine)
worked up to
210kgs x 15

Lying HamCurls
20 x 12
45 x 18




Really short on time today. Probably shouldn't have wasted about 30 minutes doing calf raises and talking.
Old PR with 142 was 7 reps, so there's another 1.
Having the heavy belt back on felt good, the difference it makes for me squatting is huge.
Had about 15mins left to do leg press and hamcurls so just shot through them with about 20 seconds rest between sets, actually killed it did.

cardio,shoot me

dude, get that 180 squat now!

Kev M

cardio,shoot me wrote: »

dude, get that 180 squat now!

In time, I just have to feel certain that I'll get it before I try. Sure I still haven't done 170 yet.. so that's the next milestone really.

Kev M

Delts, Biceps

Seated DB press
15s x 12
20s x 12
25s x 7
27.5s x 6
35s x 6,6,9...PR

HS lateral raises
5kgs a side x 8
12.5kgs a side x 6,6,7

Rear delt machine
20 x 10
40 x 6
45 x 6
50 x 12

Seated incline hammer curls
22.5s x 6,4,4
20s x 10

preacher machine (white machine)
45 x 6,6,6
30 x 12



Seated pressing was the best it's ever been today. Really good quality reps too, slow negative + pause, all that good stuff. Just about managing to throw the DBs up into the starting position.
HS raises were weaker than last week, but maybe the pressing just took it out of me.
Really struggled curling the 22.5s but then the 20s felt much lighter, and it was practically a drop set . The reps just didn't add up. Maybe the shape of the 22.5s just makes it more awkward.

Kev M

Back training

Lat pulldown (palms facing wide grip)
35 x 20
52.5 x 12
67.5 x 8
82.5 x 8
97.5 x 6,6,6

Barbell Row
60kgs x 8,8
100kgs x 8,8
110kgs x 7

Deadlift (keeping an inch or so from touching the floor)
110kgs x 6
150kgs x 6,6
160kgs x 6

DB shrugs
22.5s x 25,30




Went lighter on the pulldowns this week, to get more quality in the reps.
Barbell rows weren't beautiful but I was still able to boss the weight.
Deadlifting was only meant to go to 150, but felt confident to take 160 for 6, good set it was.
Feeling strong like bull... so might be on the hunt for a bench pr tomorrow, I'll load up on caffeine pre-workout and hopefully do some damage, fingers crossed.