Kev's Training Journal

Kev M

itsallaboutheL wrote: »

Killing yourself FTW:D

The way I trained a year ago was some serious volume. Like nowadays is nothing compared to it. Granted the weight was lighter then, but the DOMS was just insane, now is easy

D.R cowboy

kev you need to improve your weight 97kg WTF? are you sumo wrestling on the side?

Kev M

D.R cowboy wrote: »

kev you need to improve your weight 97kg WTF? are you sumo wrestling on the side?

I'm the skinniest 97kg you'll ever see. I'd probably have to put on 10kg to START looking big. Give me time.... and test , no i joke i joke

and yes I'm an accomplished sumo wrestler on the side, I just don't regularly post about that in this log.

Kev M

18.08.09

Squats
60kgs x 10
60kgs x 10
80kgs x 8
100kgs x 6
120kgs x 5
120kgs x 5
120kgs x 5
120kgs x 8

Seated GMs
60kgs x 10
60kgs x 10
60kgs x 10

Dumbell Rows
20kg x 10
30kg x 10
47.5kg x 7
47.5kg x 7
47.5kg x 7
47.5kg x 7

Seated calves
37.5 x 20
37.5 x 15

Standing calves
90 x 20
150 x 12
150 x 12



Very de-motivated session tonight, 120 x 8 I think ties a PR for squats, but I'd say if I went all out for reps on the first set I'd be good for 10+ so it's a bit of a pretend PR really.
I would kill someone for a McDonalds right now, all I have is ####ing pasta and canned fish.
Back for hardcore bench on Friday.

Kev M

21.08.09
Moderate-Heavy Upper

Bench
20kgs x 10
20kgs x 10
60kgs x 8
60kgs x 8
80kgs x 6
100kgs x 2
110kgs x 2
110kgs x 2
112.5kgs x 2
112.5kgs x 3

Standing Barbell Press
20kgs x 20
30kgs x 10
40kgs x 8
50kgs x 6
50kgs x 6
50kgs x 6

One-arm Dumbell overhead press
15kgs x 10
20kgs x 8
20kgs x 8
27.5kgs x 6
27.5kgs x 6

Wide-grip Pullups
x 5
x 4
x 4
x 4...let me die

V-grip pulldowns
60 x 10
75 x 10
75 x 8
75 x 8

Facepulls
2 x 20

Tricep Pressdowns
60 x 12
75 x 12
90 x 10
90 x 8
90 x 8

Overhead Tricep cable extensions
45 x 12
52.5 x 12

45 second stretch in the bench press machine.
45 second stretch in the hammerstrength lat pulldown.



Solid day. Hammering away with the overhead pressing.
Now it's time to see Bea get evicted from Big Brother :cool:

Kev M

Flat Dumbell Press
17.5s x 12
27.5s x 10
40s x 8
40s x 8
40s x 8
40s x 8...barely

Incline Bench
50kgs x 12
60kgs x 10
60kgs x 10
60kgs x 9
60kgs x 12/13

Tricep Pressdowns
52.5 x 12
75 x 12
82.5 x 10
82.5 x 8
82.5 x 6

Rear Delt flyes
12 x 3

Machine Side laterals
10 x 2

Side laterals
10 x 2

Shrugs
60kgs x 12
100kgs x 12
140kgs x 12
150kgs x 10
160kgs x 10
drop set
100kgs x 20


Decent session, skipped ahead to the 40s for dbell press as the 37.5s were nowhere to be found, this move wasn't as disastrous as I anticipated.
Incline press is disgraceful but I really feel it in my upper chest.
It's not about how much you lift, it's about how much you look like you can lift... :cool:

itsallaboutheL

Kev M wrote: »

It's not about how much you lift, it's about how much you look like you can lift... :cool:

True That

Kev M

Heavy Lower
25.08.09

Squats
20kgs x 10
60kgs x 10
80kgs x 6
80kgs x 6
100kgs x 4
110kgs x 3
120kgs x 2
130kgs x 1
140kgs x 1
140kgs x 1
120kgs x 9... reps PR... again... 1 extra rep PRs per week

Dumbell Rows
20kgs x 10
27.5kgs x 10
47.5kgs x 7
47.5kgs x 7
47.5kgs x 7

Leg Press
150kgs x 10
180kgs x 10
210kgs x 8
240kgs x 8
270kgs x 8
270kgs x 8
180kgs x 30



I was really concentrating on sitting back into my squats, really minimizing knee bend and bringing my hips into it much more, that happened, but on the flipside in my efforts I forgot to keep my head up/chest up and sort of caved a little towards the end of that last set. Another pretend reps PR makes me feel like I've accomplished something in the gym, long may it last:D.
Leg press was intense, haven't done it in a while and it felt a bit alien. The dude working in with me on this really pushed me (which is good because I can get lazy towards the end!). He more or less forced me to do a drop set of 30 reps, yep, because apparently I need to get my legs bigger, no joke, you just can't buy that sort of honesty.... It was actually very funny... until the 30 reps nearly killed me.

Hanley

Think I know the guy you're talking about... Always wearing Animal gear?

Great lad to train with if it is him!

Kev M

Hanley wrote: »

Think I know the guy you're talking about... Always wearing Animal gear?

Great lad to train with if it is him!

Yeah for sure, the guy takes next to no rest between sets, pure madness...

Inspector Coptoor

Nice work on the squats.
120 x 9 is savage

I got the all clear from the physio today after a torn quad. gonna take a while to get back up to what was my 1rm of 155kg

Kev M

Biceps, Calves, Abs

Machine Preachers
10 x 4

Hammers across body
15s x 12
20s x 8
20s x 8
20s x 8

Straightbar cable curls
45 x 10
50 x 8
57.5 x 8
57.5 x 8

Standing Calves
12 x 4

Seated Calves
12 x 3

Cable Ab Pulldowns
45 x 20
67.5 x 12
82.5 x 12
90 x 12
97.5 x 12
97.5 x 12
97.5 x 12

Hyper machine dumbell rear delt flye hybrid
w/ 5kg dbells x 16
w/ 8kg dbells x 12 x 3

Leg Raises
12 x 3




That rear delt hyper thing destroys my lower back/erectors, it involves being at the top position of a hyperextension and moving through a 6-8inch ROM while simultaneously banging out some rear delt flyes. Good movement!

Kev M

27.08.09

Overhead Barbell Press
40kgs x 10
40kgs x 10
50kgs x 7
50kgs x 7
55kgs x 7
55kgs x 7
40kgs x 16

Close-grip Bench
50kgs x 8
70kgs x 8
80kgs x 5
85kgs x 5
85kgs x 5
85kgs x 5
85kgs x 5
85kgs x 7

Tate press
12.5s x 10
15s x 7 x 3

Flat DB flyes
15s x 12
20s x 10
20s x 10
20s x 8

Facepulls w/ straightbar
16 x 3

HammerStrength BenchPress
40kgs x 12 x 2.... stretching



I have something new to hate, it's called overhead barbell press. The sets of it today were all over the place form-wise... my grip was way too wide and elbows couldn't really get under the bar, thus making it some class of a front raise/press hybrid. Once this was pointed out to me and fixed, the difference was HUGE.

Kev M

3.09.09
SuperLight because I was Dead

Preacher Curls
4 x 8

Hammers across body
4 x 8

StraightBar Cable Curls
3 x 8

BenchPress all reps paused
50kgs x 12
50kgs x 12
80kgs x 10
90kgs x 5
90kgs x 5
90kgs x 5

CloseGrip pulldowns
3 x 12

Dumbell Shoulder Press
17.5s x 16
22.5s 3 x 13



That was last night, first training session in a week, and on Wednesday night I got no sleep because I was up ALL night preparing a presentation, then spent all yesterday marching up and down flights of stairs with a heavy-ass bag, and all i ate all day was a flapjak oats bar thing... I was gonna do 5x5 on bench but after the 3rd set I felt w00zy, like really having a dip in consciousness.. so needless to say there was no worrying about ZMA last night because I was out like a corpse for a good 12+ hours.

Now looking forward, I'm gonna start 5/3/1 on Sunday. I was tempted to try a max deadlift test today so I'd have a number to start from, but I've just read the manual and I'm buying into the start too light philosophy big time. In other words I don't think I'll suffer if it's reduced by a few kgs for a few short months. The wider the base the higher the peak and all that good stuff.

Kev M

6.09.09
5/3/1 C1 W1 D1

Military
30kgs x 10
30kgs x 10
40kgs x 5
47.5kgs x 5
52.5kgs x 5

Military w/ added leg drive
50kgs x 10
50kgs x 10
50kgs x 10
50kgs x 10
50kgs x 10

Close Grip bench
50kgs x 12
60kgs x 10
80kgs x 6
85kgs x 5
85kgs x 5
85kgs x 5
85kgs x 5

Rolling Dumbell Exts.
10s x 12
17.5s x 7
17.5s x 7 + repped out pressing




Here's a good one: I forgot to rep out my one important set of the day... I just read 5, so like a well-programmed little robot I did 5 and just stopped... How retarded can you get? Very.
The second exercise is probably verging on being a push-press, I don't really know (or care ).
Feels good to have a system going again, even if I completely messed up the crucial part on which said system is based... but since I barely lowered the weight for the 5x10 sets I'm not really worried.

Kev M

7.09.09
5/3/1 C1 W1 D2

Deadlift
60kgs x 5
60kgs x 5
100kgs x 5
117.5kgs x 5
light belt on
135kgs x 12

Speedy Deadlifts
100kgs x 3
100kgs x 3
100kgs x 3
100kgs x 3

GMs
20kgs x 10
40kgs x 10
40kgs x 10
40kgs x 10

Hammerstrength Ham Curls
20kgs x 12
20kgs x 12
30kgs x 10
30kgs x 10

Decline abs
x 12
x 12
x 12




Good training tonight, might of had more than 12 reps but there's no need to go completely ape**** here as form was getting a bit loose. My upper back is in bits at the moment, which I think is from military yesterday, just holding the bar up in front of my face like that is something I'm not used to, so there's probably some support muscle groups that need to sort themselves out.
I used the light belt for mental well-being, don't think it gives me anything strength wise.
GMs are super light and that's how I like em.
Feeling as strong as I've ever felt atm so looking forward to banging out some reps prs over the next few months!

Hanley

Looks lik I was way off with my 10 reps!

Inspector Coptoor

Kev M wrote: »

Feeling as strong as I've ever felt atm so looking forward to banging out some reps prs over the next few months!

yeah, that;s the great thing about 5/3/1
you feel strong and you get a tangible result a lot of the time in banging out reps prs

Kev M

8/09/09
Calves, Biceps (extra workout)

5 mins crosstrainer warmup

Standing Calf Raise
70 x 12
120 x 12
165 x 12
225 x 12
225 x 12

Seated Calf Raise
37.5 x 12
37.5 x 12
37.5 x 23

Preacher Curl Machine
4 x 8-10

Cable Hammer Curls w/ wide lat pulldown parallel handles
4 x 12

Alternate DB curls
15s x 10
17.5s x 10
17.5s x 10
20s x 8

Barbell Curls, rest pausing
40kgs x 8
40kgs x 6
40kgs x 6
40kgs x 6




Since I pretty much have unlimited free time for the next two weeks, I'll probably train to some extent every day.
Hit calves moderately hard, but I should still be able to walk tomorrow no problem, fingers crossed.
Hit biceps with a lot of volume, and very little rest between sets which is a shock to the system.

Kev M

9/09/09
5/3/1 C1 W1 D3

Bench
20kgs x 20
50kgs x 10
50kgs x 10
70kgs x 5
80kgs x 5
90kgs x 12

Paused Bench
80kgs x 8
80kgs x 8

Dips
5 sets x 10 reps

Wide parallel grip lat pulldowns
45 x 12
60 x 12
75 x 10
75 x 10
75 x 10
75 x 10

Facepulls/Vogelpohls
many sets x reps




Okayish session, I'm not gonna lie, I thought I'd be good for more than 12. I've done 100 x 9 and that was straight after 5-6 heavier triples and doubles. I think it can be easier to rep a weight around 80% after doing some heavier work, because you're really firing on all cylinders without having really burned yourself out endurance-wise. It was hard for me to get under 90 today and feel 100% about it. So, in conclusion, I think I'm gonna start hitting the warm-up sets hard, treat them like they're max effort sets, and not just go through the motions.

itsallaboutheL

Whats your Max bench at the mo would ya say?

Hanley

90x12's really good going man!

Kev M

itsallaboutheL wrote: »

Whats your Max bench at the mo would ya say?

The most I've done is 125, but the rep max calculator says 90 x 12 = 125.9...... I'm knocking on 126's door

Kev M

Hanley wrote: »

90x12's really good going man!

Thank you sir, I'd say what the hell are you doing up @ 2.15am, but I'm up at 3.55am... LOL sleep is so overrated

jayoo

Im still awake at 5:59 , or no wait i mean

excellent lifts,

Kev M

10.09.09
5/3/1 C1 W1 D4

Squat
20kgs x 10
40kgs x 10
60kgs x 8
80kgs x 5
87.5kgs x 5
100kgs x 5
light belt on
115kgs x 10

Squats, narrow stance high bar, deep as I can
60kgs 5 sets of 10

Ab pulldowns
52.5 x 12
67.5 x 12
82.5 x 12
90 x 12
97.5 x 12
97.5 x 12
97.5 x 12



Initially disappointed with the squats because I've gotten 120 x 9 before, so I wanted 12+ today, but it's just dawned on me that the 120 x 9 was done with the big badass belt, not the little gimp belt I used today. That DEFINITELY makes a difference! So with that excuse firm in my mind I'll be happy.
The Oly style squats were sickening tbh. Went through the first 3 sets pretty quick and was in bits for the last 2. Never really squatted like that before, but they clicked well and I'm gonna keep them in for a while.
First week of 5/3/1 in the bag. Rest up now for two days, maybe take the auld sled for a drag.

Kev M

jayoo wrote: »

Im still awake at 5:59 , or no wait i mean

excellent lifts,

5:59 is a savage number, what's your PR?

Kev M

13.09.09
5/3/1 C1 W2 D1 '3 day'

Military
20kgs x 10
40kgs x 10

42.5kgs x 3
50kgs x 3
55kgs x 11.75

50kgs 4 x 10


Close Grip Bench
20kgs x 12
60kgs x 8
80kgs x 5
87.5kgs x 5
87.5kgs x 5
87.5kgs x 5
87.5kgs x 5

Tate presses
15kg DBs 4 x 10

OH DB tri extensions
20kg DB x 12
30kg DB x 12
35kg DB x 8
35kg DB x 8
35kg DB x 7

OH barbell tri extensions
20kgs x 20



Much stricter form with military today, which made the 4x10 a pain in the a$$. Still giving it some leg drive but nothing crazy.
Close grip pressing is getting stronger.
Lower back was a bit tired, which doesn't inspire confidence for deads tomorrow.

Hanley

Ya running it as 4x a week or 3x?

Kev M

Hanley wrote: »

Ya running it as 4x a week or 3x?

4x

Sun - military
Mon - deadlift
Wed - Bench
Thurs - Squat

and short abs/calves/bicep session on one other day. The most important day really :rolleyes: