Kev's Training Journal

Kev M

Back 'n Bi's in Westpoint

Wide Grip Lat Pulldown
30 x 20
50 x 12
60 x 8
70 x 8
75 x 8
80 x 8

Barbell row
40kgs x 12
60kgs x 10
80kgs x 8
100kgs x 8
110kgs x 7...felt heavy
drop
80kgs x 12

Speedy deadlift
60kgs x 8
80kgs x 6
100kgs x 3
120kgs x 3
140kgs x 3

Seated alternate curls
10s x 12
15s x 12
20s x 8
22.5s x 8,8

ez Preachers
15kgs x 12
20kgs x 12
30kgs x 12
30kgs x 12

Reverse grip bb curls
15kgs x 12
20kgs x 12
30kgs x 12
35kgs x 12



Trained in Westpoint today which was good for a change.
However Total Fitness > Westpoint.
Also got in some serious dancefloor cardio over the last week.

cable842

Hi kev I wouldnt go putting them stats up on the george website you would have the lads in a frenzy ha ha

Kev M

cable842 wrote: »

Hi kev I wouldnt go putting them stats up on the george website you would have the lads in a frenzy ha ha

LOL WUT?!?

itsallaboutheL

Kev M wrote: »

LOL WUT?!?

He's saying he wants to be on you, or in you. or well yeah ya get me.

Kev M

itsallaboutheL wrote: »

He's saying he wants to be on you, or in you. or well yeah ya get me.

I never envisioned my log reaching out to the gay community, but at least someone's reading!

itsallaboutheL

Kev M wrote: »

I never envisioned my log reaching out to the gay community, but at least someone's reading!

THat's what you get for bodybuilding,

touch of the Kai Greene about you :pac::P

Kev M

5/3/1 c4 squat '5 day'

Squat
20kgs x 12
60kgs x 8
80kgs x 8

97.5kgs x 5
112.5kgs x 5
belt on
127.5kgs x 8

112.5kgs x 5
97.5kgs x 5

Leg ext.
50 3 x 12

Lying hamCurls
32.5 3 x 12

Decline situps w/ 5kgs

Lying leg raises



As bad as I've squatted in a long time. There's ONLY room for improvement.
Regarding training - I think I'll do 5/3/1 for squat and possibly OH press, and do bench and deads my own way...

Kev M

Benchin n tri's

Bench
20kgs x 20
40kgs x 12
70kgs x 6
80kgs x 6
100kgs x 3
110kgs x 3
122.5kgs x 1
102.5kgs x 5
72.5kgs x 20

PecDec
25 x 12
30 x 12
35 x 16,16

Push Ups on knuckles on the blue mat
x 18 , 8

Lying EZ bar tri ext.
20kgs x 12
30kgs x 10,10

Tri pressdown w/ straightbar
45 x 12
60 x 12
75 x 12,12

Dip machine
67.5 x 12
90 x 12

Stairmaster
15 minutes



- Bench felt better than last week, felt comfortable under the weight, the 122.5 rep wasn't fast by any means but it moved easy enough.
The high rep set with 72.5 will (I believe) drill technique/form into me.

- Push-up on knuckles on the spongy blue mat create a stability issue, so my theory is they'll improve my control/stability with the bar.

- The other stuff pumps me up.

- Stairmaster reminded me why I never do stairmaster. Glutes n hips aren't happy from squatting yesterday, and every f***in step on that thing let me know about it.

Kev M

Been sick as hell the last few days. Some sort of virus. Just lethargic, sore, tired, and no appetite at all. Really p!ssed off about it because strength and weight was coming back on fast and this has just thrown a big spanner in the works.
Hope I just wake up fine in the morning.
On the plus side though I am seeing three football matches and about 3-4 hours of big brother a day...

Kev M

Making a comeback... to what I don't know

HS pulldowns
40kgs x 12
60kgs x 12
80kgs x 10
100kgs x 8
110kgs x 6

HS bench
20kgs x 20
40kgs x 12
60kgs x 10
80kgs x 10

HS leg press
40kgs x 20
80kgs x 8
110kgs x 10

HS shoulder press
20kgs x 12
50kgs x 12
70kgs x 10
30kgs x 25



Just getting myself moving. Might do smolov squat and bench for the next month - with slightly reduced maxes.
Also did some swimming, sauna, hydrotherapy pool etc. today.. and now to the annoying gym behaviour thread to complain about the naked lads talking so loudly in the steam room

Kev M

Building the chest in TF Malahide Road

Bench
20kgs x 20
60kgs x 10, 10
90kgs x 6
100kgs x 6
110kgs x 4,4.... kinda spotted lightly.
80kgs x 14.. easy, had more, but saved some juice.

Incline Smith Bench
60kgs x 8
70kgs x 8,8,8

HS bench
40kgs x 8
50kgs x 8,8,12

Abs
Leg raises on bench
x 10,10,10

Crunches on ball
x 10,10


Was gonna start smolov but ended up going to coolock with a friend. Bodybuilding ftw.

Kev M

Back n Bi's

Lat Pulldowns
75 x 8,8,10

Seated cable row
62.5 x 15

Seated DB curls

BB preachers

Rev. Grip Curls



Yesterdays session. Was really short on time, but got a good pump going nonetheless.

Kev M

Shoulders n tri's

DB press
22.5s x 10,10,12

superset with

DB lateral raise
5s x 10,10,15



Straightbar facepulls
4 x 15-20

superset with

Tricep Pressdown
4 x 20,20,15,15



20 minutes or less session. Yeah buddy.

Kev M

Yesterday. Legs.

Squat
100kgs x 5
120kgs x 5,6

Leg Press
150kgs 4 x 12

Light stiff legged deads

Hamstring curls
Lying and HS machines



Didn't use the belt on squats, went almost oly style, and felt solid under the weight.
Leg press was great, really got it in my, well, legs. Doing extensions aswell would have been overkill.

Kev M

Smolov Jr Bench W1D1 + Chest + Abs

Bench
87kgs 5 x 6, 1 x 8 paused 2 reps at the end

Incline Bench
40kgs x 12
70kgs 3 x 8

HS bench
40kgs 2 x 8, 1 x 12

Leg raises on inclined bench
3 x 12

Ball crunches
2 x 12

Side bends with 22.5kgs DB
2 x 12, 1 x 15



Benchin was good and easy, got stronger every set.
Inclines felt strong, but the 8th rep was a bit of a push on set 3, not gonna lie..
HS bench was easy, but there's no point in killing the chest and tri's as there's plenty of benchin to get through over the next few weeks, just got a good stretch in this machine.
Leg raises kill my abs., in a good way.
Ball crunches sound violent.
First time ever doing sidebends, only went light but am still convinced my obliques will be in bits tomorrow.

itsallaboutheL

For serious, don't overdo the chest work, your elbows and shoulders will thank you.

Kev M

itsallaboutheL wrote: »

For serious, don't overdo the chest work, your elbows and shoulders will thank you.

Cheers, will take it easy on weeks 2 and 3.

Kev M

Smolov Jr. Bench + Back/Bi's

Lat pulldowns (wide parallel grip)
75 x 8,8,9

Seated cable rows
70 x 12,12,15

Bench
92.5kgs 6 x 5, 1 x 6 .. paused last rep

DB pullovers
25kgs x 12,15

BB drag curls
30kgs x 8
35kgs 3 x 8

DB hammer preachers, one arm
12.5kgs 3 x 12

Machine preachers
rest paused set



The pulldowns and rows were great, really loving them machines more than ever right now. They're letting me pull through my back very effectively.
Benching was grand. Seemed to get stronger through the sets again, like if the first set was slow then the last was very fast.
Pullovers hit that all important v-taper that I'll never have . JK mine's amazing.
The drag curls are good, they're more hybrid drag curls because I'm curling all the way up at the top, just going by feel really.
Not mad on the preacher hammers, hard to feel in the bi's, so retreated to the good old faithful rest pause on the straight preacher machine.

Optimistic about a bench pr next month.

Kev M

Smolov jr Bench W1D3 + upper back / shoulders / triceps

Bench
97.5kgs 7 x 4
97.5kgs 1 x 5 pausing last rep

Hanging snatches / Muscle snatches / Military press giant set
2 sets @ 40kgs
2 sets @ 50kgs reps kept pretty low, don't want to overdo this.

WideGrip w/ lat bar Facepulls
2 x 25

DB shrugs
30kg DB's x 30

Tri pressdown
3 x 12 @ 60

Rev. Grip Tri pressdown
3 x 12 @ 30



Last bench set was once again the strongest, I think it could very well be a mental thing...
Throwing up some very dodgy hang and muscle snatches, but they feel okay so whatever.
Tried to not go crazy on anything else.. just enough to get a pump.

Kev M

Smolov Jr Bench W1D4

Bench
100kgs 9 x 3
105kgs 1 x 3

Supersetted w/ light cg lat pulldowns

Cable flye pec stretch



Bench should have been 102kgs, but couldn't get 1.25s to make 102.5, so just went with 100 and upped it for the last set.

Kev M

Yesterday's Legs session

Seated calves
37.5 x 40
45 x 35

Leg Press
90kgs x 20
120kgs x 20
150kgs x 20
180kgs x 20
210kgs x 20+ lost count about 24/25

Leg extension
50 x 15,15

Stiff legged db dl
17.5s x 15,15

Lying Ham curls
32.5 x 12,12,16



High reps on the leg press was tough stuff. Have the backrest fully back, which really makes a huge difference in how hard that machine works your whole lower body. With the backrest forward it's easy to work up to a very heavy weight but what's the point if the rom is going to be 4 or 5 inches... Legs, glutes, hams are in bits today anyway. Calves are okay.

Bodyweight is coming back up pretty fast, 224lbs (16st) last night which is as heavy as I've been in a while. Was down at 213lbs about 4.5/5 weeks ago, so 2lbs a week. All muscle of course

Kev M

Smolov jr W2D1 some calves n chest n abs

Standing calves
60 x 40
105 x 50,50,50

Bench
92kgs 6 x 6

Incline bench
52kgs x 8
72kgs x 8,11

HS bench
40kgs x 10,10

Ab ball crunches x 25

Lying leg raises x 15

Side bends w/ DB
30kgs x 15,15



Upper back (right rhomboid area) didn't feel great while benching and while unracking the weight in particular. Will see how it feels on Thursday, if it's still annoying me then I'm not gonna bench.
Sick to death of benching after 1 week of this program.. And I don't like the idea of unracking 100+ for all these upcoming sets... I just see it as being bad for my back n shoulders.

itsallaboutheL

Suck it up princess

Kev M

Hill sprints

Was reluctant about this but was persuaded to go.

It was a long steep hill near the magazine fort.
Just did 20 (5,5,3,3,4)

Nothing crazy but will hopefully get out once a week and build on this, or if not that's okay aswell

Kev M

itsallaboutheL wrote: »

Suck it up princess

Just purchased loads of creatine and berocca boost. Hopefully that will get this princess through.

Kev M

Smolov jr bench W2D2 + back + Bi's

Lat Pulldown
52.5 x 20
75 x 12
82.5 x 8,8

Bench
20kgs x 12,12
40kgs x 12
60kgs x 10
80kgs x 8
95kgs 7 x 5

Deadlift
60kgs x 3,3
100kgs x 1,1
130kgs x 1
150kgs x 1

seated DB curls
17.5s 3 x 10

Standing BB curls
35kgs 3 x 10

Preacher DB hammers
12.5kg DB 3 x 10



Good session.
Benching felt alot better than the other day.
Did some deads beltless, taking it very easy on em though. 150 might be a beltless PR pathetic.
Then I did the all important gunz workout, which was 9 sets in probably around 10 minutes.

Kev M

Oh nd the DOMS in my calves is f***ing insane. That's what ya get for having two high rep calf days and hill sprints.

Kev M

smolov jr w2d3 + bench assistance stuff

Bench
20kgs x 20
40kgs x 12
60kgs x 8
80kgs x 5
90kgs x 3
100kgs 7 x 4, 1 x 5

Chest pulls
60 x 20,25
67.5 x 30

Front raises superset with smith shrugs
5kg plates 3 x 10
50kgs x 20,25,30




And again the last set of benchin was by far the strongest. Must definitely just be a mental thing - I'm not lettin myself give 100% to a set because sub-consciously I know more are coming... or somethin like that.
The rest was good. I seem to like high reps right now.

Kev M

Leg Day

Squat
20kgs x 12
60kgs x 12
80kgs x 8
100kgs x 6
120kgs x 4
140kgs x 3
120kgs x 8

Leg Press
120kgs x 12
150kgs x 12
180kgs x 12
180kgs x 20

Leg ext.
3 x 15-20

Lying Hamcurls
3 x 15-20



Not too bad. Just trying to build up reps with 140 over the next while, and my legs.

Kev M

Smolov jr bench w2d4

Bench
20kgs x 20,12
50kgs x 10
70kgs x 10
90kgs x 6
105kgs 9 x 3, 1 x 5

Facepulls
plate30 x 25
plate45 x 30,40

One arm tri pressdown
3 sets x high reps



Right rear delt wasn't very happy for much of this, but feels okay now 2 hours later.
Benching was, as always, strong at the start - weak for the middle sets - then strongest at the end.
Concentrated on bringing alot of blood into the rear delts on facepulls which felt good, probably what's holdin em together for me now.
Kept triceps easy, figure they're gettin enough work.