Kev's Training Journal

Kev M

Mindless bro split continues

DELTS

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

Kev M

LEGS


Leg press calves

Seated calves

Leg ext

Ham curls

Leg press

Sissy bar squat

Lunges

Hypers

Decline abs




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

Kev M

Chest


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.

Kev M

Back



Deadlift
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