Kev's Training Journal

Kev M

itsallaboutheL wrote: »

these scare the crap outa me!! How do you find em?? Can't imagine ever using enough weight to make the a viable option myself

That's actually the first time I've ever done them. Just trying to get an idea of what they're about with light weight. They definitely involve the lats more than regular grip, so they'd probably improve lat involvement, but like you said using enough weight could be a dangerous prospect!

Kev M

25.07.09 Back Assistance

Barbell Rows
40kgs x 10
40kgs x 10
60kgs x 8
70kgs x 8
70kgs x 8
80kgs x 8
80kgs x 8
80kgs x 8.... these really fry my lower back

GMs
40kgs x 10
40kgs x 10
50kgs x 10
50kgs x 10

Dumbell Shrugs
20kg DBs x 12
35kg DBs x 12
35kg DBs x 12
55kg DBs x 12
55kg DBs x 12

Lat Pulldowns
52.5 x 10
52.5 x 10
67.5 x 10
75 x 10
82.5 x 8
82.5 x 10
82.5 x 8

Alternating DB curls
12.5kg DBs x 10
20kg DBs x 7
20kg DBs x 7
20kg DBs x 7
22.5kg DBs x 7

Standing Ab Pulldowns
52.5 x 12
67.5 x 12
82.5 x 12
90 x 12
90 x 10
90 x 12


Solid day today, not much sleep being had but still getting sh!t done.
Barbell rows, I like them, but damn they really burnout my lower back, making GMs a nightmare.
55kg dumbells are actually probably the heaviest dumbells I've ever held. Heavy dumbells intimidate me, but nowadays I think it's about time to start bossing them about a bit more.
Time for an American Grill in TGI's now, overpriced but still happening

brianthebard

I gave up on the BB rows altogether, too much for my back. Nice ab pulldowns!

Kev M

27.07.09
Upper Assistance

Dumbell Press
17.5s x 12
17.5s x 12
25s x 12
32.5 x 11
32.5 x 11
32.5 x 11
32.5 x 11

Incline Bench
40kgs x 12
50kgs x 12
60kgs x 10
65kgs x 10
65kgs x 10
65kgs x 10
65kgs x 10

Tricep Pressdowns
various weights x 60 reps

Rear Delt raises
10kg DBs 3 x 15

Lateral Raises
10kg DBs 3 x 12

Facepulls
45 x 12
45 x 12
60 x 12
45 x 12

Decline Ab bench
2 x 12




Dumbell Press feels good, I'm tucking my elbows as much as I can and trying to involve triceps as much as I can. Not really moving any significant weight here but they're goin up fast and I'll move up through the dumbells workout to workout.
Incline Bench is laughable, but nobody cares how much you can incline .
Booked a ten day holiday for friday, so that can be a deload week, and I'll get everything planned for this week in by Thursday night.

Kev M

28.07.09
Heavy Lower

Deadlift
60kgs x 10
60kgs x 8
100kgs x 4
120kgs x 2
140kgs x 1
150kgs x 1
160kgs x 1
165kgs x 1...PR
167.5kgs x 1...PR
110kgs x repped out

Dumbell Rows
30kg DB x 12
45kg DB x 12, 10



Got stuck for time today so had to cut the workout short, but it doesn't really matter because I'll probably do an extra session tomorrow.
Deadlifting was all fine and dandy, might of had more in me but I'll spread it out over a few workouts so that my posts here can involve more PRs . The bar speed off the floor isn't actually very good, but the bar speeds up as it rises, finishing all the reps strong.... Deadlift til knees or with 15kg plates could be an idea.

Kev M

29.07.09
Repetitive effort lower (extra workout)

Preacher Machine Curls
25 x 12
25 x 12
35 x 12
45 x 12
40 x 10

Dumbell Hammers
10s x 12
15s x 12
17.5s x 7
17.5s x 7
17.5s x 7

Preacher Machine Curls
35 x 12
35 x 12

Squat
20kgs x 10
50kgs x 8
50kgs x 8
80kgs x 6
110kgs x 5
120kgs x 5
120kgs x 5
120kgs x 5
120kgs x 5
120kgs x 8

Hamstring Curls
25 x 12
32.5 x 7
32.5 x 7
32.5 x 7
32.5 x 7.... my hamstrings are dead

Quad extensions
52.5 x 12
60 x 12
60 x 12
75 x 12

Ab pulldowns
52.5 x 12
52.5 x 12
75 x 12
75 x 12
75 x 12
82.5 x 12
82.5 x 12
90 x 12
97.5 x 12.....PR

Wall Squats
bw x 12
bw x 12




Wall squats were interesting. I definitely have to make a conscious effort to prevent hitting my face, and I feel my upper quads working more here, so for regular squats I should be sitting back more.
Hamstrings are tired from yesterday, which became very apparent doing ham curls.
Gonna do heavy bench tomorrow, and that'll be that for a week.
Bodyweight has been sitting at 98.5kgs for the last two weeks, and I'm probably the leanest I've been at that weight, so a week of fastfood and drink should now turn that on it's head.

Kev M

30.07.09
Heavy Bench

Bench
20kgs x 12
20kgs x 12
60kgs x 8
60kgs x 8
80kgs x 6
90kgs x 4
100kgs x 3
105kgs x 3
110kgs x 3
115kgs x 2 + 1 forced.... godawful set
112.5kgs x 3
100kgs x 7 + 1 forced

Barbell Shoulder Press
20kgs x 12
30kgs x 12
40kgs x 12
50kgs x 8
60kgs x 6 + 1 forced

one arm DB press
15kgs x 12
20kgs x 12
22.5kgs x 12

Barbell Tri Ext on floor
30kgs x 10
35kgs x 10
40kgs x 10 + some close grip presses

Wide Parallel grip Lat Pulldowns
52.5 x 8
67.5 x 8
82.5 x 8
82.5 x 8
82.5 x 8

Close Grip Pulldowns
82.5 x 8
82.5 x 8
82.5 x 8

StraightBar Facepulls
52.5... 4 x 20

Chest Pulls
75 x 16
75 x 16
82.5 x 16

Vogelpohl Pulls
45 x 25




Okay session tonight, Benching wasn't spectacular by any means, for the set @ 115 I let my body close down forward, and just completely lost it really... part of the reason that happened I think is that I was too far back on the bench which restricted my movement, so for the 112.5 I consciously moved further out from the rack and as a result felt more "free".
One arm DB presses are hard! Light weight and all, I still had to struggle to maintain balance on the bench.
My back's feeling great, probably (definitely) stronger than ever right now.
On another note, late last night I had a fairly comprehensive nosebleed, which I'd say was a result of deadlifting heavy and pushing squat reps fairly hard two days in a row, nothing to worry about though I think.

Hanley

Ammend that 115kg to 2 +1 forced.

Ya snagged the rack on your way back up, but I didn't touch it!!

After seeing how strongly the 112 went, 115's there next time!

Kev M

Hanley wrote: »

Ammend that 115kg to 2 +1 forced.

Ya snagged the rack on your way back up, but I didn't touch it!!

After seeing how strongly the 112 went, 115's there next time!

Amended, cheers!

Hanley

Kev M wrote: »

Amended, cheers!

No probs!! Thanks for the lift offs and spots too.

Enjoy the sun!

Kev M

11.08.09

Squats
20kgs x 12
50kgs x 8
50kgs x 8
80kgs x 6
100kgs x 6
110kgs x 5
120kgs x 5
120kgs x 5
120kgs x 7
80kgs x 10

HamCurls
45 4 x 7

DB rows
20 x 12
32.5 x 8
42.5 x 7
42.5 x 7
42.5 x 7
42.5 x 8
42.5 x 15... really should have used a heavier DB

Hammer Curls
15kg bells 2 x 20




2nd set of 50 warming up on squats and my quads started cramping like crazy, really had to battle through this session. My bodyweight's down to a sickeningly low number right now, the good old diet was total sh!t this last week and a half, literally eating one cr^p meal a day and sweating like a tap in 43 degree heat all the time. Also drinking alcohol on a regular basis destroys me, I'm getting old... I need to get saturated with water and food fast.
I'm seriously surprised I managed 120 x 7 today, it was probably to do with the fact that the dude spotting me delivered a surprise slap to the back of the neck, which really had a magic effect.
Since my strength felt down I went ahead and used the 42.5kg bell for rows, I was supposed to be using the 47.5...

It's time to think about some short/long-term goals and then put the wheels in motion. If I'm gonna do this then I'm gonna do it properly, no fu**ing around.. Partaying and training don't mix.

itsallaboutheL

Kev M wrote: »

It's time to think about some short/long-term goals and then put the wheels in motion. If I'm gonna do this then I'm gonna do it properly, no fu**ing around.. Partaying and training don't mix.

AWWW NOES your turning into Hanley:p

Kev M

21.08.09
Calves and Abs baby

Standing Calf Raise
90 x 20
150 x 15
195 x 12
195 x 12
195 x 12

Seated Calf Raise
37.5 x 15
37.5 x 15
37.5 x 15

Pulldown Cable Abs
52.5 x 20
75 x 12
90 x 12
97.5 x 12
105 x 10.... PR baby

Hanging Leg Raise
4 x 12

Super light lat work involving close and wige grip pulldowns/stretches

Leg Extensions
45 x 20
60 x 15
60 x 15
60 x 15



Got up this morning with a mission to eat and had 5 meals in me before hitting the gym. I'm gonna do no less than 200g protein a day, and just go with how I feel on fats and carbs (both quite low). I'm really gonna push the diet now because it's been hit and miss for a while.

Nice little session today, good work on the pulldown abs, that's really coming on. I'm going to train calves every week now because I was born without any and now I'm paranoid because my sister told me my upper body is too big for my legs (she means calves here). Hopefully I'll be able to grow some and if not there's always the option of implants. :rolleyes:

cardio,shoot me

SYNTHOLLLLL

Kev M

cardio,shoot me wrote: »

SYNTHOLLLLL

Yup definitely an alternative

Kev M

13.08.09
Fairly Heavy Upper

Bench
20kgs x 12
20kgs x 12
40kgs x 12
40kgs x 12
70kgs x 8
80kgs x 5
90kgs x 4
100kgs x 3
#add 3 board#
110kgs x 3
120kgs x 3
130kgs x 1....all board reps done with a few seconds hold at top
#minus 3 board#
100kgs x 5
100kgs x 5

Dumbell Shoulder Press
15s x 12
20s x 12
25s x 10
25s x 10
25s x 10

Standing Barbell Press
20kgs x 12
30kgs x 12
40kgs x 8
40kgs x 8





Good fun session today, used a block to bench off which was pretty good, I might either up the volume with the block next week or do 5x5 training with it on another day. It will get me used to locking out heavier weights.
I also want to give shoulder press it's own day, but am having trouble fitting that in. Maybe do it first on the lighter bench day. I just don't know. I'll think on this.

itsallaboutheL

Where'd ya get the boards?? How many spotters did ya??

Kev M

itsallaboutheL wrote: »

Where'd ya get the boards?? How many spotters did ya??

Got them in my garage, it's just a 2x4 with some masking tape on the edges so it doesn't cut me up.
I put it under my t-shirt which worked well so I only needed one spotter, the t-shirt will need to be fairly tight to hold it in place though!

edit; I can't take any credit for thinking of putting the boards under my shirt, Sir Squatalot Hanley came up with that.

Inspector Coptoor

what do you weigh?
Your bench and squat numbers are very good.
deadlift seems to be lagging behind a bit if you dont mind me saying.


are those squats ATG or parallel?

very complete range of exercises in this journal and some heavy ass weight being moved also

will defo be reading it with interest in the future

Kev M

Liam Henners257 wrote: »

what do you weigh?
Your bench and squat numbers are very good.
deadlift seems to be lagging behind a bit if you dont mind me saying.


are those squats ATG or parallel?

very complete range of exercises in this journal and some heavy ass weight being moved also

will defo be reading it with interest in the future

Thanks Liam,
bw is 96kgs today.
Deadlift is a work in progress, will do 170-180 in the next few weeks.
Squats are below parallel, just as far as I can go before stopping really.

Kev M

15.08.09
Repetitive deadlifts

Deadlift (all reps paused on ground)
60kgs x 10
60kgs x 10
100kgs x 6
100kgs x 3
130kgs x 3
140kgs x 3
140kgs x 3
140kgs x 3
140kgs x 3
140kgs x 10...(first 3 paused then into a bouncy castle party)...probably some class of a PR

HamstringCurls
40 x 8
40 x 8
40 x 8

Sit-up chair
1 x 50



Ran out of time, also wanted to do shrugs and hammers, will get them in on Monday. DL feels strong, trained today without the belt so I want to see a big improvement when I max with it someday

Kev M

17.08.09
R.E Bench

Flat Bench Dumbell Press
20s x 12
35s x 10
35s x 10
35s x 10
35s x 9...... GTFO, should have rested properly.

Hammer Strength Shoulder Press
40kgs x 12
40kgs x 12
60kgs x 12
60kgs x 12

Barbell Tricep Extensions
20kgs x 12
30kgs x 10
30kgs x 10
35kgs x 10
35kgs x 10

seated DB curls
15s x 8
15s x 8
17.5s x 8
17.5s x 8

Barbell Shrugs
60kgs x 12
100kgs x 12
140kgs x 12
140kgs x 12
140kgs x 12
140kgs x 12

Chest Pulls
x 30

Facepulls
x 30

Vogelpohl pulls
x 30

V grip pulldowns
60 x 12
75 x 10
75 x 10

Decline Ab Bench
x 12
x 12

Obliques machine
x 15 each side



Good training today, DB press was fairly easy but the last set felt suddenly heavy, I'll do 4x8 with the 37.5s next week, or die trying.
I'll get up tomorrow night for some squats, then I'll be in London for 2 days, postponing bench day til friday.

cardio,shoot me

what do you think of hammer strength shoulder press?

Kev M

cardio,shoot me wrote: »

what do you think of hammer strength shoulder press?

It's good, the key to it is to use a fairly wide grip, because the handles come towards each other as they rise, and if your grip is too close then your triceps are gonna do 80% of the work here. Also, most people's elbows are way too flared when they use this machine (like their elbows are practically behind their head).

So wide grip and really concentrate on keeping elbows forward and it's a good machine.

Hanley

Not much of a fan of volume eh?

cardio,shoot me

i never thought of the wide grip, cheers, im not to much of a fan of their lying leg curl tho, it takes all the weight off at the top

Hanley

cardio,shoot me wrote: »

i never thought of the wide grip, cheers, im not to much of a fan of their lying leg curl tho, it takes all the weight off at the top

I really like it, it's soooo hard!!

Kev M

Hanley wrote: »

Not much of a fan of volume eh?

Hate the stuff. It's much too hard to recover

itsallaboutheL

Kev M wrote: »

Hate the stuff. It's much too hard to recover

Killing yourself FTW:D

Kev M

cardio,shoot me wrote: »

i never thought of the wide grip, cheers, im not to much of a fan of their lying leg curl tho, it takes all the weight off at the top

Yeah the thing there I think is the heavier you go the less you notice it becoming "weightless" at the top. I haven't used the Hammer Leg machines in ages. Maybe tomorrow, good idea!