Kev's Training Journal

Kev M

Blasting the pecs

Bench
worked up to
102kgs x 4
117kgs x 4,4,5...PR

Incline Bench
worked up to
82kgs x 10,6

Incline flyes
15s x 15
17.5s x 20

Tricep hammer grip ext machine
worked up to a heavy rest pause set
55kgs x 6-5-1-1

some stretching



Not an ideal workout this morning, kinda pressed time-wise and tired from being out late last night. Also my shoulders are just fatigued right now, the shoulder dedicated days have been good but are kicking the sh!t out of me. Maybe I need an easy deload week now because I think I'm verging on over-training.
117kgs x 5 is 2kgs on my 5 rep PR. Not the type of PR I wanted today but I'll take it happy enough right now, might of had the 6th rep too but spotter gave the bar a small touch :mad:.

Kev M

Leg training

Standing calves
52.5 x 10
105 x 10
157.5 x 10
210 x 10
247.5 x 12

Squat
20kgs x 12
50kgs x 12
80kgs x 8
110kgs x 6
140kgs x 6
150kgs x 4..PR..not a great set

Hack Squat
40kgs x 10,10,10+



Another short session, but I seem to get by well on short sessions so no worries.
Not really happy with the squat set at 150, would have liked 6reps but the 6 @ 140 is still hard going for me tbh so that definitely took a considerable amount outta me.
I'm really weak on hacks, so might just have to keep doin em for a few weeks.

Sort of decided that I want to get all the fat off my a$$ soon. Just hit 17 stone on the scale last night, and am feeling like a bit of a neanderthal. I'll keep living the fat-life for another 2 - 3 weeks, but then get serious about starving myself into the best shape of my life.

Kev M

Delts n Bi's

Seated DB press
15s x 12
22.5s x 8,8
30s x 6
35s x 6,8

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

Facepulls
52.5 x 20,20

Barbell curls in the squat rack
20kgs x 12
30kgs x 8
40kgs x 6
45kgs x 6,6

Reverse grip DB curls
17.5s x 12,12



Good session. Didn't go ballsout on anything really, because my delts have been fairly beat up this week. Actually loving DB presses right now.
Did facepulls because guys were using the rear delt machine.
My reverse grip curls are like pinwheel curls except rotating the dumbell an extra few degrees.

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
90 x 6
97.5 x 7,7

DB rows
20s x 12
32.5 x 12,12
42.5s x 20

DB shrugs
30s x 20
35s x 20
42.5s x 20

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

Abs dec. bench
3 x 12



All good.

Kev M

Chest n tri's day

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

Incline Bench
20kgs x loads
60kgs 4 x 12

Flat DB press/stretch
25kg DB's 2 x 10 (stretching out most reps)

Hammer grip triceps machine
worked up to a heavy rest pause set

Straight-bar tri pressdowns
30 x 12
60 4 x 10-12

Seated OH one-arm DB tri ext.
loadsa light reps and stretching




I love a little bench pr, so needless to say that was a decent session. Old pr with 100 was 10 reps, so hitting 12 and possibly being on for grinding out 13 felt great. The last weight I got a hard 12 reps with was 92.5kgs, back in the early days of 531 last October/November, so when I think about it that way then a 7.5kg gain sounds pretty good.
Incline and flat DB's were pump-tastic.
Tricep stuff was quality aswell, pumped to bits.

Hanley

Looks like some good progress is being made here dude. Even if you're training ike a BB!

itsallaboutheL

Kev M wrote: »

Chest n tri's day

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

Incline Bench
20kgs x loads
60kgs 4 x 12

Flat DB press/stretch
25kg DB's 2 x 10 (stretching out most reps)

Hammer grip triceps machine
worked up to a heavy rest pause set

Straight-bar tri pressdowns
30 x 12
60 4 x 10-12

Seated OH one-arm DB tri ext.
loadsa light reps and stretching




I love a little bench pr, so needless to say that was a decent session. Old pr with 100 was 10 reps, so hitting 12 and possibly being on for grinding out 13 felt great. The last weight I got a hard 12 reps with was 92.5kgs, back in the early days of 531 last October/November, so when I think about it that way then a 7.5kg gain sounds pretty good.
Incline and flat DB's were pump-tastic.
Tricep stuff was quality aswell, pumped to bits.

Oh it's on bitch :cool:

Kev M

Hanley wrote: »

Looks like some good progress is being made here dude. Even if you're training ike a BB!

Thank you sir. I'm falling into the TF bench and curl trap now that you and kev aren't around to fly the powerlifting flag. I need to work on my illusion, 28inch waist on the way!

Kev M

itsallaboutheL wrote: »

Oh it's on bitch :cool:

nah you'd still destroy me... 145 is your pr right?? I'd die under 140.

Hanley

Kev M wrote: »

Thank you sir. I'm falling into the TF bench and curl trap now that you and kev aren't around to fly the powerlifting flag. I need to work on my illusion, 28inch waist on the way!

Oh god...

itsallaboutheL

Kev M wrote: »

nah you'd still destroy me... 145 is your pr right?? I'd die under 140.

mmm. 6 months ago.. the whole back problem has bit paid to that...

my latest max type thing is 12 at 100 aswell,,,,, i'll get it back though goddammit

Kev M

Leg Day

Front squat
40kgs x 8
50kgs x 8
60kgs 2 x 8

Hack Squat
30kgs x 8
40kgs x 8
50kgs x 8
60kgs x 8
70kgs x 8
80kgs x 8
85kgs x 12

Leg ext.
worked up to heavy rest pause and drop set

HS seated HamCurls
20kgs x 20
30kgs x 12
40kgs x 12,12

Standing calf raise
worked up to
full stack (257) x 15

Adductor and glute machine things supersets
(3 x 16) + (3 x 16)




Taking it easy session.
Front squats could be worth investing some effort in, form wasn't beautiful but I buried all the reps ATG and managed not to dump the bar, just about. 60kgs is very light, but it's gonna be more of a form issue on these. I think front squats in the smith machine could be good, definitely try em next time.
Hacks were solid, getting the feel of them down now.
Might have to train tomorrow too, 4 days in a row, because the end of the week will be busy.

Kev M

Delts n Bi's

Seated DB press
15s x 12
20s x 12
25s x 8
30s x 6
35s x 6
37.5s x 6... PR
37.5s x 5

HS lateral raise
10kgs x 12,12
20kgs x 8
30kgs x 6,6,4
drop
20kgs rest pausey set

Rear delt machine
worked up to
45 x 10
50 x 10
50 x long rest pause set

Standing alternate DB curls
20kg bells 4 x 6
with rest pause finisher

Preacher curl machine (white machine)
20 x 10
30 x 10
40 x 8,8
rest pause set

Hammer curls (exaggerated wrist rotation)
15s x 6,6
17.5s x 6,8
rest pause



Good session.
DB pressing was going great til the last set. 35s x 6 went up easy, so took a shot at the 37.5s and got a good solid first set. Then the last set was just horrible; didn't get a good swing getting the 2nd bell up to the starting position, it was basically a 5 second reverse curl that nearly tore my upper forearm. Then just couldn't get the reps into any sort of groove.
Did loadsa rest pause stuff today. Rep-wise I don't know what I was doing. It went something like: main set - 10 sec rest - 5 more reps - rest - 4 reps - rest - 2 reps - rest - 2 reps - rest fail on 1 rep. Just ran myself into the ground on all the ghey machines basically.

Kev M

For the hell of it

Decline bench abs
4 x 12

Hyper machine side bends
x 12
w/ 10kgs x 12,12,20

Decline bench abs
2 x 20

Leg raises
3 x 10

Seated calves
30 x 12
45 x 12
52.5 x 12,12

Exercise bike cardio: 18mins




Just wanted to train something today, despite being tired and hungover. It was an epic workout.

Kev M

Back n forearms training

HS lat pulldown
40kgs x 12,12
60kgs x 12
80kgs x 6
100kgs x 6
120kgs x 6
120kgs x 6
drop
100kgs x 7 or so

DB row
37.5kg DB 3 x 12

Chest supported DB row
15kg DB's 3 x 12

BB behind shrug
40kgs x 16,16
60kgs x 16,16

Wrist curls on bench
20kgs x 20
35kgs x 12
45kgs x 8,8
drop
35kgs x 6
drop
20kgs x 12

Kpipe BB curl
17.5kgs x 25



Easy enough session. Taking it easy on the back stuff atm, got some deep tissue work yesterday and literally have DOMS from it.
Might have got HS lat pulldown and wrist curl PRs today, but who counts those... me, that's who!

Kev M

Benching and Tricepping

Bench
20kgs x 20,20
30kgs x 12
60kgs x 12
80kgs x 6
90kgs x 3
100kgs x 3
110kgs x 3
120kgs x 3....PR
100kgs x 13...PR

Incline DB's
25s x 12
30s x 6
35s x 6,8

Incline flyes
15s x 12,12,12

Hammer Grip tricep machine
seated tri pressdown machine
just worked up to a heavy rest pause set on both

One arm DB ext.
more for stretching purposes



Easy day. The bench set at 100 got tough, but other than that everything flew.
Snagged two more little bench PRs. Might of had more on the 120 set but I was working in 3's so whatever .
Next few weeks will probably be a sham regarding training, gotta do exams and loadsa other crap that will see me getting an hour sleep a night.
Bodyfat is coming down smoothly now too, but again the next few weeks will probably disrupt that.

Kev M

Delts n Bi's

Seated DB press
15s x 12
20s x 12
25s x 8
30s x 6
35s x 6,6

DB lateral raise
5s x 12
7s x 12,12
10s x 12

Rear delt DB's on the hyper ext.
5s x 20
7s x 25

Hammer curls
10s x 12
15s x 12
20s x 8
22.5s x 6
drop
20s x 8
drop
17.5s x 6
drop
15s x 10

BB curls
52kgs x 6
42kgs x 8,8,8
32kgs x 8



First time training this week. Good session.
DB press - not so bad, at least i'm throwing the 35s up no hassle now.
Laterals - I HATE them, really can't use any weight on em with worthwhile form.
Rear delt hypers - good movement, it'd just be very awkward to move up in weight.
DB curls - ran these to death.
BB curls - 52kgs was on the bar so i just foolishly presumed I'd be good for 3 x 6.... definitely not.

Fatloss coming along well. Down to 16st2lbs from a high of 17st4lbs during the easter break. I'd be the star performer at a weightwatchers meeting. It seems like a lot to lose so fast (about 8-9lbs a week) but when I cut the **** out of my diet, pretty much elininate carbs, and make an effort to do cardio (about 2 hours a day + general walking around town with the heavy bag) the weight flies off. I just hope my strength doesn't diminish severely.

Inspector Coptoor

Kev M wrote: »

I just hope my strength doesn't diminish severely.

It did for me.
benching went from 100kg x 7 to 90kg x 6

OH press went from 1rm of 80kg to 70kg

I dropped two stone

Kev M

Liam Henners257 wrote: »

It did for me.
benching went from 100kg x 7 to 90kg x 6

OH press went from 1rm of 80kg to 70kg

I dropped two stone

Balls. The fact that training won't be consistent over the next few weeks isn't going to help matters either.
But at the end of the day, specific strength training is taking a back seat for the next while, so what happens happens. I believe I can maintain everything if not improve some things... but if it falls then no major worries, it's not like i have a lot to lose really

Kev M

Quick Quadz

Oly squats
20kgs x 12
40kgs x 12
60kgs x 12
80kgs x 10
100kgs x 6,10

Smith front squats, heels on 5s
20kgs x 12
40kgs x 10,10

Leg ext.
50 x 10
70 x ran it to death with about 4 drop sets



Oly squats - easy... high bar, close stance, atg - good control on the negative. It was actually hard to find a flat piece of ground to stand on, it was more uneven and holey than usual.
Smith front squats - hate them, but they're gonna be good for me - I actually feel badass burying these front squats atg in the smith, until I finish my set and step back and remember I've got 10kgs a side...
Leg ext. - I feel a deep burn

Kev M

Back/Chest/Traps/Triceps

HS lat pulldown
30kgs x 12
30kgs x 12
60kgs x 12
90kgs x 6
110kgs x 6
120kgs x 6
drop
90kgs x 7

Flat bench DB press
20s x 12
25s x 10
32.5s x 8
42.5s x 6
45s x 6... actually pr I think
45s x 5

DB rows
22.5kgs x 12
37.5kgs x 10,10,12

Incline bench
60kgs x 10
70kgs x 10,8,5

Behind back shrugs
20kgs x 12
50kgs x 12
60kgs x 12,12,12

PecDec
30kgs x 12
40kgs x 10,10

Some Push-ups

Hammer grip Tricep machine
30kgs x 12
45kgs x 12
55kgs x 8,1,1,1,1.. rest pausey thing

Seated tricep pushdown machine
30kgs x 12
45kgs x 8,8

Some 90 second stretches




Good session. Missed back and traps yesterday so just did a 1 for all today.
Actually pretty happy with the DB benching... on the first set with the 45s I probably coulda got 8-9 reps... last summer my best with the 40s was 8 reps, and that was with about a 6 week build-up of DB pressing. Getting the 45s today having not DB pressed in ages showed me some solid progress. I'm confident that if I stick with them I'll get the 50s up for 6-8 soon.
Everything else was just a big pump-up really... and I love it.

Kev M

Delts, Biceps

Seated DB press
15s 2 x 12
25s x 10
32.5s 2 x 6

HS lateral raise
worked up to 25kgs for 10,6
drop to 20kgs for about 8

Rear delt machine
25 x 12
35 x 12
45 x 12
50 x 12
drop
35 x ...many

Incline Hammer curls
15s x 8,8
20s x 8,8,6
drop
15s x 8

Preacher machine (white one)
ran it to death - rest pauses - drops - high enough reps.

Delts and biceps stretches DC-style..




Not the best today. Tired and hit the gym straight after a long walk in the park, which actually had me in bits because I was doing some sprints with the dogs, as you do.
Diet has been piss poor the last 3 or 4 days, but bw is still coming down. I seem to have lost my calipers so I'll have to order a new one pretty soon.

Kev M

Leg Training

Smith front squat, heels on 5s
20kgs x 12,12
40kgs x 12
50kgs x 8
60kgs x 8
65kgs x 10,10

Squat
62kgs x 12
72kgs x 12
82kgs x 10,15

Leg Ext.
work up to 70 for a double drop set.

HS hamcurls
20kgs x 20
30kgs x 15
40kgs x 20



Gave smith fronts a go first because the racks were occupied, would have preferred to do it the other way around but no big deal. They still hammer my quads.
Squats were strange because the smiths had me wanting to stay in a freakishly upright position, so I nearly fell backwards a few times.
Leg extensions still burn, and hamcurls wrap up the proceedings.
Gonna do an hour low intensity cardio now..

Kev M

Back/Chest/Traps/Triceps

HS lat pulldown
30kgs x 12
30kgs x 12
60kgs x 12
90kgs x 6
110kgs x 6
130kgs x 6...PR
110kgs x 6
drop
90kgs x 8

Flat bench DB press
20s x 12
32.5s x 10
42.5s x 6
45s x 7...PR
45s x 5
drop
32.5s x 10... wasn't easy

DB rows
22.5kgs x 12
32.5kgs 4 x 12

Smith Incline bench
20kgs x 20
50kgs x 12
60kgs x 10
70kgs x 8,8

Behind back shrugs
20kgs x 12
50kgs x 12
60kgs x 12
50kgs x 20

PecDec
30kgs x 12
40kgs x 12
45kgs x 10,10

Some Push-ups

Straightbar Tri pressdown
52.5 x 12
75 x 12
82.5 x 10,10

Reverse grip OH tricep ext. w/ cable straightbar
35 x 12
45 x 12
52.5 x 12

Seated tricep pushdown machine
30kgs x 12
45kgs x 8,8
drop
30kgs x many



I've had better.


edit; got a bit carried away volume-wise

Kev M

Delts, Biceps

Seated DB press
17.5s x 12
22.5s x 12
27.5s x 8
32.5s 2 x 6
25s x 12

HS lateral raise
20kgs x 12
30kgs x 6,6-3
drop
20kgs x 12

Rear delt machine
25 x 12
35 x 12
45 x 12
50 x 6,10-2-2

Incline Hammer curls
12.5s x 12
20s x 6,6,6

Straightbar cable curls
30 x 12
40 x 12
50 x 12
57.5 x 10,10

Alternate DB curls
17.5s x 6,6
20s x 8-3
drop
17.5s x 5
12.5s x 12ish

Delts and biceps stretches DC-style..




Get a pump, maintain it for a while, and then leave.

Kev M

HS chest supported rows
40kgs x 20,20
60kgs x 12
70kgs x 12
80kgs x 12
drop
60kgs x 12

HS bench
40kgs x 20
60kgs x 12
80kgs x 8,8,10

Standing simultaneous DB curls
17.5s x 10,10,6-3

Straightbar tri pressdown
worked up to
65 x 16,12-6




That took around 20mins, maybe less. And was actually a good fun session. Everything felt good.
Gym membership has been up for aaages and I don't think they want to let me in for free anymore.
Exams for the next two weeks so won't be training anyway...

Kev M

Benchin n tri's

Bench
22kgs x 20
52kgs x 12
62kgs x 8
72kgs x 8
82kgs x 8
92kgs x 3
102kgs x 3
102kgs paused x 3
92kgs x 8
82kgs x 10
62kgs x 12

PecDec
3 x 20

Tricep pressdown
20 x 12
45 x 12
57.5 x 12
65 x 12,20

Push-ups on knuckles
x 16,14

Stretching in the dip machine



Feel good to be back in the gym. Did nothing crazy, just felt out some weight on the bench really. Technique was all over the place, no consistency in the reps at all, it'll come back though.
Will train the next few days, then take 5 or 6 days off, then put together some sort of plan for the next few months.

Kev M

This evening

Squat
52kgs x 12
62kgs x 8
82kgs x 8
102kgs x 6
112kgs x 5
122kgs x 5
122kgs x 5

Deadlift
62kgs x 5
62kgs x 5
82kgs x 3
102kgs x 3
122kgs x 1
142kgs x 1
162kgs x 1
162kgs x 1

Hanging bench leg raises
x 20,20,12,6,4

Leg ext.
45 x 12
60 x 12,20


Nothing crazy. Form was terrible, but weight was light enough. Seemed to forget how to deadlift on the last single with 162, literally straightened the legs before even starting the pull and stiff legged it up.
Did most of the squats wide stance/low bar, and couldn't come close to parallel, so just did the sets at 120 pretty much oly style and went atg on em.

Kev M

This morning

Hang snatch
22kgs x 5,5
32kgs x 5,5
37kgs x 5,5

HS lat pulldowns
30kgs x 12
60kgs x 12
80kgs x 12-10-4

Rear delt machine
2 x 20

HS lateral raise
2 x 20

Hammer Curls
20kg bells 3 x 10

Cable Curls
50 x 10
40 x 12

Reverse grip cable curl
40 x 10,10



My snatch isn't very technically sound, but maybe i'll keep doin it from time to time and see if it goes anywhere.
Just went for the pump on everything else.

Kev M

Benchin

Bench
20kgs x 20
40kgs x 12
60kgs x 12
80kgs x 6
90kgs x 3
100kgs x 3
105kgs x 3
110kgs x 3
120kgs x 1
90kgs x 10
70kgs x 12

PecDec
4 x 12-16

Pushups on knuckles
x 14, 17

Facepulls
4 x 16-20



Better than last week for sure.