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Kev's Training Journal



  • Registered Users Posts: 1,472 ✭✭✭Kev M

    Mindless bro split continues


    Pyramided up high reps on everything until I couldn't get 10 reps at a 4 0 1 tempo (4 being the negative). Not thinking about the weight at all, just going for the mad pump, still pushing for as heavy as possible, just don't care for what heavy actually constitutes in these sessions.

    Rear delt machine

    Seated Db press

    Db laterals

    Upright row

    Db shrug

    Hypers X 20

    Decline abs X 20

  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Leg press calves

    Seated calves

    Leg ext

    Ham curls

    Leg press

    Sissy bar squat



    Decline abs

    X 20, 15, 12 as heavy as possible at 4-0-1 tempo

  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Incline bench
    Bar X 20
    40kgs X 20
    50kgs X 20
    60kgs X 15
    70kgs X 12
    80kgs X 10
    92.5kgs X 7

    Incline db's
    12.5s X 20
    20s X 15
    27.5s X 12
    32.5s X 10
    37.5s X 7
    32.5s X 8

    Hammer strength Flat bench
    60kgs X 20
    100kgs X 15
    130kgs X 12

    Pec Dec
    2 X 20

    Good short sesh, again more concerned with slow negatives and a big pump than weight or reps but happy enough with the numbers nevertheless - and I know I would get weight out of wrist wraps, elbow sleeves and a belt so to be raw doggy dog I'm happy enough.

  • Registered Users Posts: 1,472 ✭✭✭Kev M


    100kgs x 20
    120kgs x 15
    140kgs x 12

    Hammer strength lat pull down
    100kgs x 12

    DB pullover
    Light x 20,15,12

    Machine row
    Something x 20,15,12