Kev's Training Journal

Kev M

Squat
140kgs x 1

Deficit deads snatch grip
100 kgs few triples

Bb row
70kgs 3 x 12

Bb curl
50kgs x 10

Kev M

Bench
100kgs 3 x 6

Cg bench
Paused 75kgs 3 x 5

Flyes
2 x 12

Kev M

Squat
100kgs x 5

Sumo
150kgs x 1

BB rows
75kgs 3 x 12

Curls
52.5kgs x 10

Kev M

Bench
Drop set
110kgs x 3
To
100kgs x 2
To
80kgs x not many
To
60kgs x not many

Cg bench
60kgs x 12,12



For some reason I envisioned getting 20 and 20 on 80 and 60 in the drop set, got around 6 and 8 lol. That was a terrible over estimation.

COH

Its ALL about the dropset!

Kev M

Leg extensions, ham curls, adductor machines.
Just went all out with as much weight as possible for as many reps as possible, with a drop set at the end.

Seated DB press
22.5s. 3 x 12 easy will increase these

Lateral raises and front raises
Light x loads

Lat pulldown
3 x 12

Hammer preachers
25kgs. 2 x 20

Kev M

Lat pulldown
3 x 20

DB bench
35s 3 x 12

Incline DB bench
20s 3 x 12

Tri pressdowns
2 x 20

Abs

Kev M

Squat
110kgs 5 x 5

Sumo
150kgs. Few singles

Snatch grip rows
60kgs. 4 x 12

Seated db curls
20s x 10

Abs



Would like to say the sumo's were speed pulls but that would be a complete lie. Boxed my brother for the first time in a few months over the weekend and cycled about 100km on a high geared Fixie like some sort of new age hipster, both nearly killed me.

Kev M

Lat pulldown
Plate 50 3 x 12 to the front then back

Db bench
36kg bells 3 x 12

Incline db bench
22.5kg bells 3 x 12

Machine flyes
3 x 12

Tri pressdowns
Low heavy reps dropped to high light reps

Oh db tri ext
32kg bell 3 to failure

Abs



Making all kinds of muscle gains.
Db bench strong, incline tired and weak, weight is light but tend to fall apart after 8 reps or so, on the last set I ditched the slow controlled form and just blasted through and it went easy.
Want to lose some bodyfat, am eating chocolate and have a litre of coke here while thinking this, anyway.

Kev M

Adductor machines
Leg ext
Ham curls

Worked up to a heavy 20 rep set then dropped 2 sets.



Lateral raises / front raises
Super light 12 to the front 12 to the side for over 100 reps

Seated db press
22.5s 3 x 10

Preacher curls
Light x loads




Just moving some blood, cultivating some mass with the pink dumbells.

Kev M

Squat
60khs x 10
70kgs x 10
80kgs x 5
90kgs x 5
100kgs x 20

Deadlift
60kgs x 5
100kgs x 5
120kgs x 3
140kgs x 3
160kgs x 1
180kgs x 1
200kgs x 1
210kgs x 1

Snatch grip rows
60kgs few x high reps

Machine rows
Stack to failure, got 10+

Hammer curls
20s 3 x 10



Maybe a beltless dead PR. Would be fcuking chuffed if I could put the belt on and get a PR, don't think it's quite there though.

Kev M

Yesterday

Db bench
38s 3 x 10

Db inclines
25s 2 x 12

Cable flyes

Tri pressdowns

Killed it on the bike




Today

Lat pulldown
4 x 12 s/s front to back

Front raises
12.5s. 4x15

Laterals
12.5s 4 x 15

Db curls

Ez curls

Kev M

Squat a$$ to the grass no belt
130kgs x 5
100kgs x 20

Hammer rows
100kgs 3 x 12

Db rows
30kg bell x loads

Machine rows
Stack 3 x 10-12



Sad that I'm quite happy with that squatting.

Kev M

Yesterday

CG bench
90kgs 4 x 10

Incline DB's
27.5s 4 x 10

Flat Flyes
w/ straight arms 12.5s 3 to failure, slow not many reps, absolute chest killer

Rolling DB ext.
10s 4 x 12

Tri pressdowns
light 3 x 20





Today

Leg ext.
plate80 x 12-3 rest pause set and drop to 60 then 40

Hamcurls
plate 60 as above drop to 35

Adductors and glute machine
some weight x some reps

Front raises and lateral raises
just went for it for about 20 minutes, various weights and reps, keeping arms straight seems to work well for me. Killed the delts.

Preachers
45kgs rest paused to failure

Seated curls
17.5s rest paused

Hammers
17.5s rest paused

DB shrugs
30s 3 x 20

Time trial style session on the bike, no great distance, just warmup on way to time trial circuit in phoenix park then go ballsout around once and cooldown crawling home. Am out for about 30minutes. If anyone uses strava it's the one with the khyber hill. Even though it means nothing I want to get high up on the leaderboard for that damn hill. I'm so gonna get hit by a car doing this.

Kev M

squat
130kgs x 6
120kgs x 6,6

Speed pulls
100kgs 6 x 3

Snatch grip row
60kgs x 12,12,12,20

Hammer row
100kgs x 12,15

Felt pretty good. Shoulders and elbows feeling healthy.

Kev M

Db bench
40s x 10,10

Incline db bench
30s x 10,10

Flyes
Light strict 3 x 10

Db oh tri ext
30 3 x 10

Pressdowns
Light 3 x 20



Blasted that out pretty easy. Problem now is the only other db's up are a set of 50s. They're not moving for enough reps to be worthwhile. Might do a Cg bench cycle. Shoulder friendly for me and what have you.
You would see some crazy sh!t in my gym. Like stuff that would literally be hard to even come up with. It's completely wasted not being on a YouTube channel.

Kev M

Adductor machine
Glute MAchine
Leg Ext.
Ham curls
Lat Pulldown

2-3 warmups then and all out rest pause set.


DB raise complex seated
5kg bells 3 x 10 laterals, 10 front, 10 move front to lateral at top x 10

DB curls
22.5s rest paused

Hammers
15s 3 x 10

Shrugs
34s 2 x 20

Abs
Decline bench sit-ups 3 x 20

Kev M

Squat
132.5kgs x 10
102.5kgs x 10,10

Speed pulls
105kgs 6 x 3

Snatch grip row
65kgs 4 x 10

Db row
32kgs 2 x 10

Decline sit ups
3 x 20



Felt good, warming up and pyramiding up slowly seems to be the thing to do now.

Kev M

Db bench
45s x 6,6
40s x 6

Incline db's
32.5s x 8,8

Flat flyes
15s 3 x 10

Dips
3 x 10

Tri pressdowns
3 x 12

Rope hammer curls
Plate22.5 rp set



That was rough. Went in not much food and felt it. 45s moved slow and was basically wrecked then for the rest.

Kev M

Leg ext.
Plate 90 x 9 rp 3

Ham curls
Plate 60 x 10 rp 3

Adductors
Plate 45 x loads

Glute machine
Plate 60 x 15 rp 5

Lat pulldown
Plate 80 x 12,12

Db Laterals
12.5s 4 x burnt em out

Hammer curl to press
17.5s 3 to failure, reps in the 20 range

Shrugs
36s x 20,20

Db curls
17.5s ballsout rest pause set

Sit-ups
3 x 20

Kev M

Squat
135kgs x 8

Deadlift
200kgs x 1

Row with the grip of snatch
75kgs 4 x 10



That was crap. Squat was basically falling apart in the bottom making every rep like a grinder, wanted 10, would have failed on the 9th. Should have foam rolled. Goddammit.

Was not bothered doing loads of speed pulls so just did a heavy ish single. I would imagine I'm good for over 220, but the key will be to never try, that way I avoid the disappointment.

Kev M

Bench
90kgs x 5,5,5,10

Seated shoulder press, slight incline
60kgs x 12

Preachers
25kgs 4 x 20

Bb curl
40kgs 4 x 12

Hammers
17.5s 3 x 12

Kev M

LAt Pulldown
plate75 x 12
plate85 x 8,8
plate75 x 8,8

Bench
95kgs 4 x 5

Lateral raises
loads

Shrugs
34s x 20,20,30

Tri pressdown
plate 15 x 100

Cardio on the bike for some time

Kev M

Lat pulldown
Plate 90 x 10 crap reps
Plate 80 x 12
Plate 70 x 12

Bench
Paused 97.5kgs x 4,4,5,10

Squat
100kgs x 10

Deadlift
140kgs x 10

Preachers
40kgs x 12,12

Rg preachers
35 kgs x 12,8

Hammers
15s 3 x 12

Face pulls
Plate 20 x 30,20,20

Rope crunches
Plate50 x 20

Some bike


Elbow wasn't too happy so took a while warming up on the bench and got through okay. Took squats and deads easy, just trying to be tight and fast. God face pulls are the best thing ever, why haven't I done them in years.

Kev M

Deadlift
145kgs 4 x 4

Bench
100kgs pause 4 x 4

Face pulls
Plate20 3 x 30

Planks for the abs
3 x a while

30mins on the stationary bike



Easy money, just trying to have the good form and be explosive. Will work the deads up like this for a few sessions.

Kev M

Deadlift
150kgs x 4,4

Bench
Pause 102.5kgs x 4,4,5

Kev M

Squat, with belt
140kgs x 8

Incline db's
35s x 12

Seated oh tri ext.
30kgs x 12,12


It's taken 6+ years to be this bad at squatting. Banking on some sort of revelation around year 10.

Kev M

Lat pulldown
Plate90 x 8,8

Deadlift
Warmed up, felt crap so stopped

Bench
105kgs paused x 4,5

Face pulls
Plate 20 x 30,30,30

Cable curl
Plate 35 x 8,8 that was heavy as ****

Seated hammers
10s x 20,20,20

Rope pressdowns
Light x loads

20 mins bike

Kev M

Sumo
150kgs x 5

Bench
107.5kgs paused x 5

Tri pressdowns ss cable curls
Loadsa light reps for a pump




Easy sumos, moved very fast.
Bench not so bad, should pause 110 x 5 handy but then it could get a bit wild after that.

Kev M

Deadlift
150kgs x 5,5. Moved fast, easy

Bench
Paused 110kgs x 5. Might max the bench Monday, think in a strong place now as that was easy. Better to go for it now then burn out with too many sessions. Maybe.

Lat pulldown
Plate95 x 8. Very heavy, crap form.

Facepulls
3 x 30