Kev's Training Journal

Kev M

Squat w/ belt
140kgs x 10

An assortment of lat pulldown and row machines for high reps.


Achieving gluteal hypertrophy.

Kev M

Deadlift beltless
160kgs x 12

Shrug
100kgs 2 x 20

Bb row
80kgs 2 x 20

Cg paused bench
80kgs 5 x 5

Light flies ss tri ext
5 x 12

Tri pressdowns
4 x 12

Hanging leg raise
3 x 10



That took ages. Minding my shoulder with light bench weights.

Kev M

Squat
Messing around with low bar
Few sets @ 90kgs

Lat pull down
Up to plate 17 x 9 rp 3 rp 3
Plate 13 x 15

Cg paused bench
87.5kgs 5 x 5

Incline flyes ss rolling tris ss front raises
12.5s x 20

Incline abs ss rear delts
2 x 20

Hypers ss rear delts
2 x 20


Did a similar sesh two days ago too,
For low bar squats - if I go two fingers on the bar right out at the edges and relax my arms letting my hands turn in I can get a good position, like proper low bar on my delts not my usual lower trap nonsense, how that will hold up under more weight I do not know. Shoulders felt good though. I guess it will be a matter of holding my back together.

Kev M

Deadlift beltless avec straps
162.5kgs x 15.... Has to be a PR

Shrugs
102.5kgs 2 x 20

Bb row
82.5kgs 2 x 20

Kev M

Lat pull down
Plate 18 x 8 rp 3 rp 3

Squat beltless messing with proper low bar
95kgs x loads

Cg paused bench ss decline abs ss rear delt flye
90kgs 5x5. Ss 5 x 12. Ss. 5 x 12

Kev M

Deadlift beltless avec straps
165kgs x 15

Log press
Log + 30kgs x 5
Log + 20kgs x 10,10

Flyes ss tri ext
4 x 12

Lateral raises
4 x 12

Decline abs
2 x 20

Tri pressdown
Up to a weight I couldn't get 12 on

Hangin leg raises
2 x 10



Deads feeling strong, maybe as strong as I've ever been beltless.
Doing the log press instead of benching or regular military to save my shoulders - sounds retarded but the neutral grip does just that.

Kev M

Seated cable row
Plate 17 x 12

Log press
Log + 32.5kgs x 5
Log + 22.5kgs x 10

Squat
100kgs x 20

Flyes ss oh tri ext
5 x 12

Decline abs ss lateral raises
3 x 12

Kev M

Seated cable row
Plate 19 x 9 rp 4 rp 3

Log press
Log + 35kgs x 5
Log + 25kgs x 8

Squat
101kgs x 20

Flyes ss rolling tris
3 x 12

Push-ups ss rear delts ss laterals
3 x 12

Hypers
2 x 20


Pretty weak on the log today, the 35 set was rough, like 37.5 x 5 probably wouldn't have went. Otherwise all good.

arayess

nice deadlifting there.
can't never feel comfortable with high rep deadlift myself but fair play indeed.

Kev M

arayess wrote: »

nice deadlifting there.
can't never feel comfortable with high rep deadlift myself but fair play indeed.

Cheers, I'm pretty much the opposite, can rep but tend to fall apart when in the higher 1rm percentages.

Kev M

Yesterday

Deadlift avec belt and straps
170kgs x 13.... PR

Incline bench paused
85kgs 3 x 6

Dip machine
100kgs x 20

Tri pressdowns
3 x 12

Hypers
2 x 20




Today

Lat pull down
4 x 12

Squat beltless
105kgs x 20

Incline bench paused
90kgs 3 x 6

Machine dips
110kgs x 18

Dips
Bw 3 x 12

Decline abs
3 x 12

Pec Dec
3 x 12

Kev M

Yesterday

Squat beltless
110kgs x 20... Very tough PR, last few were good-mornings

Incline bench paused
95kgs x 5
90kgs x 6
80kgs x 10

Dips ss leg raises
3 x 12


Felt very weak, was just off a plane and two days of crap living which didn't help. Could have made the 110 look better otherwise I think.




Today

Lat pull down
5 x 12

Db row
5 x 12

Sldl
110kgs x 20

Quick sesh, won't train for a week plus now as am off tomorrow for a little holiday involving hopefully large quantities of fine food and drink.

Kev M

Light sesh this evening for the craic

Pulldowns
Plate 12. 3 x 12

Incline bench paused
70kgs 2 x 10

Dips
2 x 12



Will start the sheiko style stuff again tomorrow, with too much changed to really even involve sheiko's name, but it's the starting point..

Kev M

Incline bench paused
80kgs x 5,5,5
70kgs x 12,6,6

Squat
100kgs x 25... The most brutal cardio I know

Dips
4 x 10

Decline abs ss hypers
3 x 12. 3 x 12




Easy money. Loving inclines right now, find em easy on my shoulders and still get a good sesh out of em with relatively lighter weight.

Kev M

Squat beltless
112.5kgs x 20

Incline bench paused
85kgs x 12

Dips
3 x 12

Roman chair abs x 20
Decline abs x 40



All good. Swung the kb and did curls and chins at home during the week.

Kev M

Yesterday

Deadlift beltless but with straps
145kgs x 20

Incline bench
75kgs x 12 paused

Seated cable rows
plate 13 x 12,12 super strict no leaning back



Today

Squat beltless
105kgs x 23 rp 3

Incline bench paused
85kgs x easy 6
then dropped sets 75, 65, 55 all to failure approx. 10-12 reps each

Dips ss roman chair abs
3 x 12 each



Nothing fancy, pushing reps hard.

Kev M

Did a solid hour of biceps today. It was great.

Kev M

Pulldowns
Went up until 12 reps was impossible

Squat beltless
115kgs X 10
100kgs X 25

Incline bench paused
85kgs X 8,7

Pec Dec
Light X 20,15,12

Hypers ss decline abs
2 X 20




Paused inclines felt pretty tough, probably because I went with a wider grip with pinkies just inside rings, versus the close grips I've been doing for months. All good otherwise.

Kev M

Deads to knee with pause
150kgs 4 X 4

Box deads
160kgs 4 X 4

Incline bench paused
Loads of volume between 70 and 90kgs

Pulldowns
Plate 10 X 20
Plate 12 X 15
Plate 13 X 12

Kev M

Seated cable row
max weight for strict 20,15,12 rep scheme

Squat beltless
105kgs x 20

Incline Bench Paused
85kgs x 5
90kgs x 5
95kgs x 5
drop
70kgs x 12

Kev M

Seated cable row
20,15,12 rep scheme to near failure

Squat beltless
130kgs X 6
112.5kgs X 20

Incline bench paused
Worked up in 5's to
97.5kgs X 5

Tri pressdowns
4 X 15


All felt good, took a video of 130 X 6 and it looked pretty easy, depth is good but I'm rounding a bit at the bottom, feels pretty good though so I'm not really worried about it.

Kev M

Deadlift beltless
Up to 180kgs X 5

Tried to incline bench but left elbow was a little sore so let it rest and did

Db laterals
12s 4 X 15

Kev M

Yesterday - pump day

Leg press calves
70kgs X 40
120kgs X 40
170kgs X 40
220kgs X 40

Seated calves
35kgs 2 X 40

Leg ext
No idea, heavy as possible for 4 X 20+

Ham curls
Heavy as possible for 4 X 20+

Hammer strength Pulldowns
4 X 20

Upright row
30kgs 3 X 20

Incline hammer strength press
5 X 15

Db pullover
3 X 20





Today - gun show

Machine preachers
Pyramid high reps up to a heavy 6 rep set

Tri pressdowns
4 X 15

Db preachers
3 X 12

Oh Db ext
3 X 20,20,15

Seated curls
3 X 12

Hammer strength Machine dips
90kgs X 20,20,15

Rg curls
Bar 3 X 20

Decline abs
2 X 20

Hypers
2 X 20




Good for gains without hammering joints with heavier weights if you can push high reps hard.

drdeadlift

Do you find doing calves in the legpress machine good for growth??

Kev M

drdeadlift wrote: »

Do you find doing calves in the legpress machine good for growth??

I think only implants would help me in the calf department 😂
but I got a great pump from it and will do it for the next few weeks and see what happens.

Kev M

Lat pulldown
Max weight for 20,15,12

Squat beltless
135kgs X 6

Incline Db press
33's 3 X 10

Pec Dec
4 X 12 pyramiding



Just winging it, took it pretty easy.

Kev M

Lat pulldown ss cable pullovers
4 X 20 ss 4 X 20

Incline Db bench
37.5s 3 X 10

Db pullover ss flyes
4 X 15 ss 4 X 15

Deadlift beltless with straps
160kgs X 10

Calves on leg press
Super slow and strict 120kgs X 20



All good in the hood.

Kev M

Gunshow


Db preachers

Pressdowns

Seated curls

Oh Db ext

Seated hammers

Dips

Bb curl




20, 15, then pyramid until I can't get 12 rep scheme on everything.

Kev M

Mindless bro split the last 2 days. Everything is doms'ed to bits and I love it.



Yesterday - legs

Leg press calves

Seated calves

Leg ext

Ham curls

Leg press

Squat

Walking lunges



Today - chest and back

Hammer pull downs

Incline Db press

Seated cable row

Flat Db press

Neutral grip chins

Incline hammer strength press

Db pullover

Pec Dec



Doing a warm up set or two, then all out sets for 20,15 and 12 reps @ max weight. Except for on chins because I'm fat and weak.

Kev M

Arms - gvt style


Bb curl
30kgs 10 X 10. 4-0-1 tempo, with 4 being the negative

Oh tri Db ext
32kg Db 10 X 10. 4-0-1 tempo

Machine preachers
Pyramid up high reps until 8 reps is impossible

Tri pressdowns
Pyramid up same