Kev's Training Journal

Hanley

Looks like we're all gonna be around 100kg +/-5kg!! Should be a good oul battle

Good to see you finally lifting something that strains ya too

Kev M

Didn't train because the car couldn't get up the hill that is my road. EpicFailGhey.

Kev M

A week later....

Lat pulldown w/ closer parallel grip
up to
plate 90 x 10

Strict press
22kgs x 10
42kgs x 6
52kgs x 6
62kgs x 3
72kgs x 1
wrist wraps on
82kgs x 1
84.5kgs x 1.. PR
64.5kgs x 10

Incline Bench
40kgs x 10
50kgs x 6
70kgs x 6
80kgs x 6
90kgs x 4
100kgs x 4
85kgs x 10

Rope Pressdowns
plate45 3 x 12

Standing OH BB tri ext.
37kgs 3 x 10

BB curl
37kgs 3 x 10

Machine Preachers
2 x 12

Kpipes
2 x 20

some crosstrainer



So spent the last week quite literally on the sofa eating chocolate, not unlike a muscular male version of Bridget Jones.
Missing weds and fri last week fcuked up what was an otherwise perfect cycle into the cft.. Oh well, at least I have an excuse at the ready now.
OH press was fine, inclines were easy (had more on the top sets but no spotter and probably shouldn't overdo anything before the weekend).
The rest was fluff.
That's probably it til Sat now, maybe an assistance day thurs or fri.

On another note, dude at the gym had one of those Slingshots (bench device that mimics a shirt, invented by Mark Bell). Actually pretty cool! Might be an idea for a Xmas present if you're stuck for ideas!

Kev M

CFT

Squat
140kgs x 1
160kgs x 1
180kgs x 1... PR

Strict Press
70kgs x 1
80kgs x 1
90kgs x fail

Deadlift
200kgs x 1
220kgs x 1... PR
230kgs x 1... PR



P!ssed off about the pressing. Didn't get tight enough under 90 at all.
Happy with squats, 180 actually felt okay, depth may have been questionable but I'm taking it!
Very happy with deads, 230 was a complete grinder but I'll take that too thank you.

Great work from all who took part today, and from CFI for putting it all on.

the drifter

you sir are an animal...that is all

L says " ****ing hell" on the 230 deadlift

Hanley

I was on my knee in a judges position for the 180 - it was in.

It's about time you strung together those lifts. I've been waiting a long time for em!

Kev M

Hanley wrote: »

I was on my knee in a judges position for the 180 - it was in.

It's about time you strung together those lifts. I've been waiting a long time for em!

Legend cheers!

Transform

Kev M wrote: »

Legend cheers!

got a video of that deadlift if you want me to post it.

Not sure if you had anyone else get it for you.

Was a nice grinder

itsallaboutheL

It's on.

Kev M

Transform wrote: »

got a video of that deadlift if you want me to post it.

Not sure if you had anyone else get it for you.

Was a nice grinder

Thanks alot, I'd like to see it if you don't mind posting it!

Kev M

itsallaboutheL wrote: »

It's on.

It's on like Donkey Kong.

Kev M

Some threadmill

HS lat pulldowns
3 x 20

Squat
62kgs x 10
82kgs x 5,5
102kgs x 5
122kgs x 3,3

Bench
62kgs x 10
72kgs x 10,10,10,15

BB row
62kgs x 12,12,12,20

DB curls
17.5s x 10,10,10

Ab pulldowns
plate 90 x 12,12,12

Rope tricep ext.
plate45 x 12,12,20

Leg Press
150kgs x 12,12,12,20

some planks


Spent the week in front of the pc with probably around 6 hrs sleep since sunday. This session was to check if the rigormortis has set in.. it has. Looking at doing the ipo competition in early march, so will probably start a similar cycle to the one i did for cft 6-8 weeks out. What the hell i'll do til then, i have no idea. DB benching, preacher curls, and cable rows at the forefront of my mind though..

Kev M

Strict press (cleaned)
42kgs x 10
62kgs x 6,6,6,10

Deadlift
62kgs x 6
102kgs x 3
142kgs x 3
182kgs x 5..PR no bother
wrist straps on
142kgs x 15.. PR handy enough but could have a heart attack on sets like this.

Facepulls
37.5 x 20
45 x 20,20

Machine preachers
3 x 15



In a fookin heap I am.

Kev M

Some treadmill

Squat
22kgs x 10
72kgs x 10
102kgs x 6
122kgs x 3
belt on
142kgs x 3
knee wraps on
152kgs x 2
162kgs x 1
172kgs x 1
182kgs x 2... PR with wraps anyway
wraps off
132kgs x 5,5

Bench
22kgs x 10
62kgs x 10
72kgs x 10
82kgs x 6
92kgs x 6
102kgs x 6
92kgs x 12


some planks



Still feeling sick, but refuse to spend my week off at home.
Squattin was grand, figure I'll try out the wraps for a while because might end up using them to do that ipo meet on march 5th. And wrapping is harder than it looks, will get the hang of it soon i'm sure but had some seriously uneven tightness levels goin on today.
Benchin was easy, too easy, but will get back into that heavier in time.
planks are planks.

Hanley

Ok ok.. I'll show you how to wrap.

Kev M

Hanley wrote: »

Ok ok.. I'll show you how to wrap.

Yess yess, cheers!

Kev M

Crosstrainer

HS lat pulldowns
40kgs x 20,20
60kgs x 15
80kgs x 12,12

Seated cable row
plate85 3 x 12

DB row
32.5kg x 12
50kg x 8

OH cable tri's
2 x 20

Adductors supersets
2 x 20

some treadmill

Kev M

Kev M wrote: »

CFT

Squat
140kgs x 1
160kgs x 1
180kgs x 1... PR

Strict Press
70kgs x 1
80kgs x 1
90kgs x fail

Deadlift
200kgs x 1
220kgs x 1... PR
230kgs x 1... PR



P!ssed off about the pressing. Didn't get tight enough under 90 at all.
Happy with squats, 180 actually felt okay, depth may have been questionable but I'm taking it!
Very happy with deads, 230 was a complete grinder but I'll take that too thank you.

Great work from all who took part today, and from CFI for putting it all on.

https://www.youtube.com/watch?v=7_F4ArNEmVs

JJayoo

Great battle on the 230

Kev M

Am I really gonna log this..


Concentration Curls
7.5kgs x 12,12
12.5kgs x 12,12
17.5kgs x 12,12

Alternate DB curls
12.5s x 12,12
17.5s x 12,12


Best session of 2010.

Shoulder is sore, like back when I hurt it over the summer doing one arm DB press, but not as bad. I will watch telly and drink whiskey for the next 7-10 days and that will hopefully take care of it.

Kev M

Adductors and leg ext. warmups

Squat, paused
22kgs x 10
62kgs x 10
82kgs x 5,5
102kgs x 5,5
light belt
112kgs x 5,5

Deadlift
62kgs x 3,3
102kgs x 3,3
142kgs x 3
light belt
182kgs x 3,3

Leg Press
150kgs x 10
180kgs x 10
210kgs x 10
240kgs x 10,10,10

Lying Ham Curls
plate25 x 10
plate30 x 10
plate40 x 10,10

Conc. Curls
12.5kg x 12,12
17.5kg x 10,10

DB hammers
15s x 10,10,12

Machine preachers
light 4 x 12

some planks



Squats were good, trying to descend slowly, pause, then launch back up fast. I've been thinking this would be good because I find it makes the sets very taxing even with low reps, while also allowing me to keep good form. Something that kept happening though was the first rep would be perfect, then the bar position would be shifted up onto my neck from the little jump that happens at the top of the rep, so I found myself having to readjust the bar on my back quite a bit - which isn't a problem with heavier weights.
Deads were fine, working on getting down lower. I tend to get down low for lighter weights, but then when going for max effort pulls I always start much higher - this is probably because I'm afraid the bar won't move down low and I know that a higher starting position will give better speed initially. However starting down low, I lockout a lot better, because my hips will be in a good position throughout the lift. As opposed to being locked out straight away and causing me to almost hitch the weight up when using a higher starting position. So now the objective is to consistently stay down low. It seems that guys with longer arms can afford to have the high starting position, because the bar doesn't need to travel far up their quads to lockout, but most shorter armed guys (who are decent pullers) start much lower and don't get much speed from the floor but can generally lockout well.
Leg press felt great, haven't used significant weight on it in a while and that was good for a change, will probably include it in the next training cycle which I'm going to plan out tonight probably.
HamCurls were good. More difficult than when I was doing them on the assistance days, but then again they were the first exercise then.
Bicep stuff was fine, left elbow and shoulder don't feel 100% but much better than last week. Don't know whether I should do any pressing this week, will see how they feel.
Planks were planks.
That was a long essay.

WHIP IT!

JJayoo wrote: »

Great battle on the 230

Yep, way to grind it out! Ya looked like me with 130 on the bar! :pac:

Kev M

Some crosstrainer

Bench
62kgs x 10,10
82kgs x 8
102kgs paused x 3
112kgs paused x 3
122kgs paused x 3,3,3

Machine shoulder press
plate45 x 10
plate60 x 10
plate75 x 10

Incline Bench
50kgs x 12
60kgs paused x 10,10

Tricep pressdowns
plate45 x 12,12

DB flies
15s x 12,12,12



Benching was alright. First set at 122 felt a bit loose, second was better, and third was rock solid, pauses were probably the longest and best i've done.
The rest was very light, so as not to stress my elbow too much, but was still a good session nonetheless, just paused and went very slow with everything. Incline bench feels strong - 60 felt like nothing, compared to 6 months ago getting it for 10 after benching was tough.
So elbow feels good, won't be doing anything crazy til my exams are out of the way in 3 weeks, just 'maintenance training', and then should be rock and roll to start the cycle into march 5th.

podge57

Didn't see your results until now - nice work!

itsallaboutheL

podge57 wrote: »

I don't really read your log

Don't blame you tbh.


:P

podge57

itsallaboutheL wrote: »

Don't blame you tbh.


:P

Haha, I just dont have as much time for the interwebz as I used to

Kev M

HS row
40kgs x 12
60kgs x 12
80kgs x 12
100kgs x 10

Seated Cable rows
plate52.5 x 12
plate75 x 12
plate90 x 12
plate97.5 x 12,12

DB row
30kg x 12
42.5kg x 10
52.5kg x 7,7.... grip wasn't great

HS lat pulldown
80kgs x 10,10
90kgs x 10
100kgs x 10

Shrugs
60kgs x 20
80kgs x 15
100kgs x 15
110kgs x 15,15

Rear delt cables
3 x 12




3 scoops of Jack3d, berocca boost and a banana pre workout... BAR IS LOADDDDDED!!!

Kev M

Some crosstrainer

Kneeling Ab pulldowns
plate45 x 20
plate60 x 20
plate75 x 15,15,20

Conc. curls
12.5kg x 10,10,10
20kg x 8,8

Cable curls
plate45 x 12
plate50 x 12
plate57.5 x 12,12,12

Hammer Grip BB curls
bar+10kgs x 12,12
bar+15kgs x 12,12,15

Donkey Calves
plate90 x 30
plate195 x 20
plate250 x 15 rp 5

Decline bench situps w/ some side twists thrown in
3 x 30

Some treadmill



Sweating out the excesses of new years.

Kev M

Some treadmill

Some adductor machines

Squat
22kgs x 10
62kgs x 8
82kgs x 6
102kgs x 6
light belt
122kgs x 3,3
122kgs paused x 3,3

Deadlift
62kgs x some
102kgs x some
152kgs x 3
172kgs x 3
182kgs x 1
belt
192kgs x 1,1
belt off
152kgs x 10

Leg Press
140kgs x 10
170kgs x 10
200kgs x 10
230kgs x 10,12

HamCurl
plate25 x 12
plate32.5 x 12
plate40 x 10,10,10

Leg Ext.
plate40 x 12
plate50 x 12
plate60 x 12,12,15



I've had better.
Abs are DOMS'd to bits. Trained them Sunday but they were grand yesterday ... Delayed with a capital D.

Kev M

Some crosstrainer

Light Lat pulldowns

Bench
22kgs x 10
62kgs x 6,6
82kgs x 6
102kgs paused x 3
112kgs paused x 3
122kgs paused x 1
132kgs paused x 2... PR (paused PR anyway)
122kgs x 5.. first 3 paused then 2 tng.
102kgs x 9

Machine shoulder press
plate60 x 12
plate75 x 12,12

Tri pressdowns
plate30 x 12
plate40 x 12
plate50 x 12,12

DB flies
15s x 12,12,12

HS shoulder press
40kgs 4 x 12

Kneeling ab pulldowns
plate75 x 15,40



That was good fun. Benching was alright, trying out a different technique/groove going with a wider foot placement and bringing the bar higher on the chest. Felt okay, although was fairly inconsistent. It would have been an idea to get a spotter for the last 3 sets but I survived. The set at 132 probably most definitely wasn't going to go for 3 reps, contemplated it for a second at the top then said no i'll die so racked it. I think pausing 132 x 2 is pretty much on par with 120 x 5, so I feel around PR levels at the moment, a 142 pause probably would of been on today but fcuk it no rush. Last set at 102 absolutely killed me for the rest of the workout, paused some of the reps and nearly failed on 9 without a spotter.. lost my shape completely and just about managed to muscle it up.
Nothing mad for shoulders and tri's, just recovery work more than anything, I think a bit of time off for them will be good.
Don't know how much I'll get to train over the next 2 weeks with exams, but hopefully I'll get in a back assistance, arms and abs this weekend.