Kev's Training Journal

Kev M

Some treadmill

HS row
40kgs x 20
60kgs x 12
80kgs x 10
100kgs x 8
110kgs x 8
100kgs x 12

Seated cable row
plate60 x 12
plate82.5 x 10
plate97.5 x 8
plate112.5 x 8
plate97.5 x 12

DB row
25kgs x 8
35kgs x 8
52.5kgs x 8,8
35kgs x 12

Parallel Grip lat pulldowns
plate52.5 x 12
plate67.5 x 10
plate82.5 x 8,8
plate67.5 x 8,8

Facepulls
plate45 x 20,20,30

Smith shrugs
50kgs x 20,20,20

Wide grip upright row
20kgs x 12
30kgs x 12,12,15

Kev M

Hardcore Bodybuilding

Some treadmill

HS lat pulldown
40kgs x 50

Conc. curls
7.5kg x 12
12.5kg x 12
17.5kg x 12,10,8,8

Cable Curls
plate35 x 12
plate50 x 12
plate57.5 x 12
plate65 x 10,10

Hammer Bar curls
20kgs x 15
25kgs x 12
30kgs x 12,12,15

Preacher DB, supinating very slow negatives
10kgs 3 x 12

Crossbody hammers
17.5kg x 12... dead

Standing DB wrist curls
22.5kg x 20

CG pulldowns
plate52.5 x 20
plate67.5 x 15

Kneeling Ab Pulldowns
plate75 x 15
plate82.5 x 15
plate90 x 20

Donkey Calves
plate150 x 20
plate225 (stack) x 15
plate225 + 30kgs x 15,20

Decline abs
2 x 20




Hello biceps... haven't seen you's in a while.

Kev M

HS rows
40kgs x 20,8
70kgs x 12
90kgs x 8
110kgs x 8
90kgs x 12

Seated cable rows
plate52.5 x 12
plate75 x 12
plate97.5 x 12,12

DB rows
42.5kg DB x 10,10,10

Wide grip lat pulldowns
plate45 x 12
plate 60 x 12
plate75 x 10,6

Smith shrugs
50kgs x 20,20,20

Snatch grip deads
60kgs 4 x 6




Just another back assistance day, middle of exams now so won't be training again for another few days. No sleep ftw.
Good session today, loving the smith shrugs, a guy showed me to do them a specific way, leaning forward slightly and doing a really short bb row contracting the rhomboids hard, then shrugging from there. It seems to work. Also did snatch grip deads IDIBISLDI, could be a great movement for the upper back, really felt even the light weight after shrugs, but problems they could pose id they'll be hard to grip without straps and the bar might cut my package off..

itsallaboutheL

Kev M wrote: »

the bar might cut my package off..

I laughed out loud.

More of this IDIBISLDI stuff too :pac:

Kev M

Sweating alcohol


Bench
102kgs. 3x6

Machine shoulder press
Plate75. 4x10-12

Db flies
12.5s 3x12

Tri press downs
Plate50. 4x12

OH tri ext
Plate45. 2x15

Dip machine
Plate75x20
Plate112.5x12
Plate135 x 12


Disgusting experience.

Kev M

Some bike

Adductors, quads, back warmup

Squat (some pauses)
22kgs x 12
62kgs x 12
82kgs x 8
102kgs x 5
122kgs x 3
belt
142kgs x 3,3,5

Leg Press
120kgs x 10
150kgs x 10
180kgs x 10
210kgs x 10
240kgs x 10
270kgs x 10

Leg Ext.
plate50 x 10
plate75 x 10,9
drop
plate60 x 9
drop
plate40 x ... good few

HS hamcurls
30kgs x 15
40kgs x 12
45kgs x 12,12,12

Glute machine, for an ass like bricks
plate60 x 12
plate75 x 12
plate90 x 12,12

Lying hamcurls
plate32.5 x 12
plate40 x 12
plate47.5 x 9
plate40 x 10



Squats were alright, never happy with form on em but whatever, slow negatives are the way forward for me on squats, I just find a better position at the bottom that way and hold my shape much better. I know to do maximal weights I should really try to go faster, but I feel that fcuks my shoulders/elbows etc. and tbh I've accepted the fact that I'll always be a crap squatter long ago, so progress with my slow technique will do just fine. The dude squatting with me was doing 220 for high reps like a JOKE... makes me wonder why i even bother!
Just tried to kill my legs with everything else, slow negatives explosive positives seem to do the trick.
Also, the bike is pretty much the most pointless thing you can do in the gym. Sitting there, pedaling away, burning minimal calories, how some people spend a whole workout doing it for an hour is beyond me.

itsallaboutheL

i did 120kg for 1 on the Leg Press the other day and my head nearly exploded.

Kev M

itsallaboutheL wrote: »

i did 120kg for 1 on the Leg Press the other day and my head nearly exploded.

Ahh it's probably (definitely) not comparable though because the different machines dictate how heavy the weight is. But yeah the head wanted to pop alright!

itsallaboutheL

Kev M wrote: »

Ahh it's probably (definitely) not comparable though because the different machines dictate how heavy the weight is. But yeah the head wanted to pop alright!

Probably the same machine

Kev M

Some Xtrainer

Back and Adductors warmup

Parallel grip lat pulldowns
plate52.5 x 12
plate67.5 x 8
plate82.5 x 8,8,8

Deadlift
72kgs x 10
112kgs x 6
152kgs x 3
172kgs x 1,1
192kgs x 1,1

Seated Cable Row
plate52.5 x 12
plate75 x 12
plate90 x 12
plate105 x solid 10 dodgy 12
plate90 x 12

DB row, unsupported
42.5kg DB x 10,10,12

Rear delt machine
plate25 x 12,12,12,20

Smith shrugs
50kgs x 15
80kgs x 12,12
50kgs x 15

Lat pulldowns military chin up grip
plate60 x 12,12,12,12

Facepulls w/straightbar
plate45 x 15,15,20



Deads were alright, was just trying to move the bar as fast as possible, that's as heavy as I've gone without the belt I believe, and it makes me wonder how much if anything I really get out of the belt on these. Legs are in bits from workout two days ago.
Abs, calves and bi's tomorrow. Ardcore.

Kev M

Some xtrainer

Kneeling Ab Pulldowns
plate60 x 20
plate75 x 20
plate90 x 20,20,20

Machine preacher curls (closer grip machine)
plate30 x 12
plate40 x 12
plate50 x 12
plate60 x 10,10

RG EZ bar preachers
20kgs 4 x 12 slow slow negatives

BB curl
30kgs 4 x 12

Donkey calves
plate90 x 15
plate150 x 15
plate225 (stack) x 15
stack+50kgs x 20,20

DB side bends
17.5kg x 16
25kg x 16
32.5kg x 16

One Arm BB curl
22kgs x 8 right, 5+3 left, 8 right, 7+1 left.




Good little sesh.
The kneeling ab pulldown stuff is getting ridiculously easy, problem is more weight will be hard to get down and stay kneeling with because it'll lift me up. It's a better movement for me than the standing variation though, even with less weight.
Arm stuff was grand, just went for volume because I figure I held onto enough heavy stuff yesterday. One arm BB curls IDIBISHDIAO, they weren't bad at all, balance was a bit off on the left side but was better on the 2nd set. For some reason I got the idea to do 2 bars at the same time, sort of crossed over one another, but then decided against it as there's only 4 bars and people could get pissed if I was curling with 2 of them .
Calves was the most intense thing of the day, last set fooking killed me seriously. Using good form here now too.. pretty slow all the way down and all the way up, made a bit of noise for the last few reps, the Katy Perry megamix just wasn't enough at the time.

Kev M

Some Xtrainer

Adductors and back warmup

Bench
22kgs x 12
62kgs x 8
82kgs x 8
92kgs x 3
107kgs x 3,3,3,3,3,3 some paused

Strict OH press, cleaned from floor
22kgs x 12
52kgs x 6,6
62kgs x 6,6,6

Slight Incline DB bench
22.5s x 12
30s x 12
42.5s x 3 LOL WUT
32.5s x 8

Cable Crossovers
plate20s x 16
plate25s x 16
plate30s x 14,14,12

Tri pressdown
15kgs x 12
22.5kgs x 12
30kgs x 12,12,12

Flat DB flies
17.5s x 12,10,6 and some slow negatives and static holds for several seconds before pressing back up and then 'flying' back down slow again.

OH BB ext.
22kgs x 12,12,12




Not the best. Benching was alright, but getting way too concerned with form and making it look much harder than it should be as a result. Wrist was a bit sore so used the wraps for the last 3 sets. Started a Mendelson bench cycle of just doing 6x3 and adding 5kgs every week, but am thinking of stopping it already. I think just working up to one or two singles then one or two backdown high rep sets will be the plan.
Havent done strict press in a while, it was fairly handy, as 62kg really should be.
Slight incline db bench... this was no joke. 42s weren't happening. I'd be confident to throw the 50s up for close to 10 flat, or the 45s for 6-8 with a decent 45degree incline. Had the bench maybe only 2 pins up, and this made a huge difference to the dynamics of it. Definitely crippled the ego a small bit.
Everything else was, i'm not gonna lie, pretty much a waste of time.

Kev M

Some bike

Adductors warmup

Squat (some paused)
22kgs x 10
52kgs x 10
72kgs x 8
92kgs x 6
112kgs x 3
122kgs x 3
132kgs x 3
belt
142kgs x 1
152kgs x 2,2
142kgs x 4

Rack Pull (from ~2inches below knee)
72kgs x 6
122kgs x 3
172kgs x 1
192kgs x 1,3
172kgs x 5

Leg Press (Black one)
90kgs x 10
140kgs x 10
190kgs x 10
220kgs x 10
250kgs x 10
280kgs x 10... probable PR on this machine

Leg Ext.
plate35 x 10
plate50 x 10
plate70 x 10,10,9rp1
drop
plate50 x spastic reps
drop
plate30 x spastic reps

HS HamCurls
20kgs x 12
30kgs x 12
40kgs x 12
50kgs x 8rp4
drop
40kgs x 8rp4

Lying Hamcurls
plate25 x 12,12,12,12




Squats were pretty bad, didn't really find form on them for some reason, mightn't have went wide enough with the stance, and also used the rack I haven't used in a long time which happens to have a bit of a hole in the floor.
Rack pulls were fine, might switch to deficit pulls next week. Really concentrating on moving the bar with hams, glutes and hips, taking out a lot of leg drive, I figure that's what will carry over to pulls from the floor, because by the time the bar reaches that height leg drive is gone...
Had to use the other leg press machine, which is definitely heavier and more challenging (A guy who reps 400 on the other leg press struggles with 350ish on this), so wasn't too optimistic, but was delighted to beat last weeks weight with the same reps. Didn't sacrifice form either, full rom all the way. Made a lot of noise though, no joke. Really want to get over 300 on the other machine now.
The rest pumped my skinny little legs.

Kev M

Adductors and back warmup

HS row
60kgs x 12
80kgs x 10
100kgs x 10
110kgs x 10
120kgs x 10... PR territory but crappy form really
100kgs x 12

Seated Cable Row
plate55 x 12
plate77.5 x 12
plate107.5 x 12... PR territory but again crappy form for the last few
plate92.5 x 12,12

Parallel grip pulldowns
plate52.5 x 12
plate75 x 8,8,8,8

BB row
50kgs 4 x 10 with stretching and static holds, for no reason in particular

One arm BB curl
20kg bar 4 x 10

Conc. curls
10kg DB 4 x 12

Hammer curls
12.5kg DBs 4 x 10

Standing cable rear delts
plate15s 3 x 12
plate10s x 12 some static holds in all sets

Kev M

Some crosstrainer

adductors and back warmup

Bench
22kgs x 12
52kgs x 8,8
72kgs x 6
92kgs x 6
102kgs x 3
112kgs x 3
122kgs x 1
132kgs x 1
102kgs x 9

DB flies
17.5kg DBs 4 x 10

Incline Bench, paused
22kgs x 12
52kgs x 10
62kgs x 8
72kgs x 8
62kgs x 10

Tri pressdowns
30kg 3 x 12

Rolling DB extensions
9kg DBs 3 x 12

CG Incline bench
22kgs x 12
52kgs 3 x 6-8




Had a nap and a crapload of food right before this, really wasn't feeling it at all, probably should have left it til tomorrow.
Form wasn't there, was doing something strange where I'd nearly stop the bar a few inches from my chest on the way down, adjust it back half an inch or so, then bring it down to touch, but anyway 132 will do for today, hopefully add weight every week until a PR happens.
Some big benchers throwing down tonight aswell which was both awesome and depressing.

Kev M

Deadlift
72kgs x 10
112kgs x 5
152kgs x 3
172kgs x good few singles
152kgs x 3
112kgs x 10

Hack Squat
30kgs 3 x 12

Donkey calves
plate105 x 15
stack x 15
stack + 40kgs x 15
stack + 70kgs x 20




Not much time today, or any time yesterday.
Tried to deadlift like Misha, sitting right down behind the bar... I think I can now conclude that I am not built to deadlift like that. Back to Benni style next week minus ~300kg.
Hack squat, going with the lowest foot position I can manage while getting atg to hit the quads as much as possible, suck at these so bad, even doing a feeler set with no weight on the machine I wouldn't say is easy.
Donkey calves' power is coming on in leaps and bounds though lol

Kev M

HS rows
80kgs 3 x 8

Parallel grip lat pulldowns
plate75 x 8
plate90 2 x 8

Strict press (cleaned from floor)
62kgs x 6
67kgs x 6,6

One arm BB curl
22kgs 4 x 10 each arm

Hammer grip preachers
25kgs x 12
30kgs x 10,10,8

Conc Curls
12.5kg DB 3 sets to failure

rear delt machine
plate25 3 x 20



My hand and wrist is in bits, somehow managed to hurt it leaning on a mattress of all things... Hopefully will be good to bench monday.

itsallaboutheL

I know it's missing an "h" but everytime i see conc curls i imagine you in a corner curling one of these

the drifter

Kev M wrote: »

My hand and wrist is in bits, somehow managed to hurt it leaning on a mattress of all things... Hopefully will be good to bench monday.

Is there anyone of us that isnt injured..

Kev M

CG bench, index about half inch from smooth w/ some pauses
22kgs x 12
52kgs x 12
62kgs x 6
72kgs x 6
82kgs x 3
92kgs x 3
102kgs x 3
112kgs x 1,4,4
82kgs x 15

PecDec
plate35 4 x 15

Incline Bench, medium grip about 3 inches inside rings w/ some pauses
62kgs 4 x 8

BB skullcrushers
22kgs x 12
32kgs x 12
37kgs x 8,8

V grip pressdowns
plate30 x 20
40 x 15
45 x 15
50 x 12,12,15

Machine bench, closest grip possible
plate60 x 10,10

some planks

some decline abs

Kev M

Adductors and back warmup

Oly Squat, beltless
70kgs 3 x 8
90kgs x 6
110kgs x 3,3,3
130kgs x 1,1,1

Leg Press (black machine)
150kgs x 10
180kgs x 10
210kgs x 10
240kgs x 10
270kgs x 10
300kgs x 10.. happy with that set

Deadlift
142kgs 6 or 7 fast triples





Burying the oly squats right down. Pretty much nearly fell forward on every rep, weight shifting to my toes. Good fun.

Kev M

Some crosstrainer

Oly squat beltless
22kgs x 12
62kgs x 8,8
82kgs x 8
102kgs x 3
122kgs x 3,3,3,3
132kgs x 1,1,1
102kgs x 6,6,6,6

Bench
72kgs x 10,10,10,10 fast

Messed around with hang power snatches with just the bar.

Attempted to OH snatch grip squat.

Attempted to 'rack' the bar on my shoulders as in clean and jerk.

Strict press, cleaned
62kgs x 6,6,6




Squats were a bit better, just gonna keep doing them every session or at least every other session for a while and see what happens.
OH squats and racking the bar on front delts weren't happening. I have an absolute lack of flexibility. With the squats I can get down a few inches then the bar wants to fall forward. With the racking I honestly can't even get my hands back under the bar, like when I strict press the starting position is actually quite comfortable about 4 inches up off me ffs. I have a sudden want to learn weightlifting.

Will look up some flexibility exercises, anybody knows any feel free to share!

itsallaboutheL

Get hold of an axle! Best of both worlds.

Kev M

itsallaboutheL wrote: »

Get hold of an axle! Best of both worlds.

Ahh sure might aswell just go all out and get a log

itsallaboutheL

Kev M wrote: »

Ahh sure might aswell just go all out and get a log

I was going to make a terrible joke about how i'm posting in your log.

IMO axle > log

Kev M

HS pulldown
40kgs x 12
40kgs x 12
60kgs x 12
80kgs x 12
90kgs x 12,8

Seated cable wide grip rows w/ wide lat pulldown bar
plate52.5 x 12,12
plate75 x 12,12

Oly squat beltless
20kgs x 12,12
60kgs x 8
80kgs x 6
100kgs x 3
120kgs x 1
130kgs x 1,1
135kgs x 1,1,1,1,1
110kgs x 3,3,3,3,3

Hang high pulls snatch grip
20kgs x 15
30kgs x 15
40kgs x 15,15





Pulldowns and wide grip rows: Explosive positive, hold the static, slow negatives for the beautiful v-taper. No momentum or swinging.
Squats were good today, really held my shape better than the last few times, flexibility seems to have improved considerably just through doing the goddamn exercise. Was able to sit right down atg and keep the head and chest up. Will get some oly shoes which should help this more. Hopefully a guy in the gym will be able to get me the adidas ones fairly cheap.
Spent some time trying to rack the bar again, such an absolute pain. No shoulder or wrist flexibility at all. Apparently even most of the worst cases can get it right within a few months of keeping at it so that's the plan.

Kev M

Machine preachers
plate30 x 12
plate40 x 12
plate50 x 12
plate60 x 12
plate70 x 8rp5

One arm BB curl
22kgs x 10,10,10

Hammer conc. curls
12.5kg DB's 3 x 10-12

Oly squat beltless
20kgs x 12
60kgs x 8
80kgs x 8
100kgs x 3
120kgs x 1
130kgs x 1
140kgs x 1,1,1
115kgs x 3,3,3,3,3

Lying hamcurls
plate32.5 3 x 12

Donkey calves
plate172.5 x 12
plate225 + 30kgs x 12
plate225 + 80kgs x 12
plate225 + 110kgs x decent 15 dodgy 20

Some shoulder racking stretching under bar... it's pretty hopeless atm.




Squats were alright, elbows and shoulders are feeling good, which I'll have to attribute 100% to high high bar placement on the traps. Gonna have to start throwing caution to the wind a bit and just bury these squats faster. I'm doing most reps slow and practically pausing at rock bottom because it's light enough to get away with, but on a few reps today I just dropped fast and the rebound was significant to say the least, shape didn't keep so well though.

Kev M

Bench
22kgs x 12
62kgs x 12
82kgs x 8
92kgs x 3
102kgs x 3
112kgs x 1
122kgs x 1
132kgs x 1

CG bench
132kgs x 1... maybe close grip PR, fairly sh!t anyway, flat backed and muscled it up with loose shoulders
112kgs x 3
102kgs x 8

DB flies
15s x 12,12,12,12

Rolling DB ext.
5s x 12
10s x 12
15s x 12,12

Tri pressdowns
22.5kgs x 20,20,20

Facepulls
light x 20,20,20





*Time to moan now*... Just not motivated to bench these days. In fact, don't think I will again for a while. Reckon it's at a level where I could throw up 140 or close to it any day, but to move on towards 145-150ish would take a concentrated effort of hitting it several times a week and killing my shoulders/elbows for not much gain. Also, time to get mega bent here, the mental aspect of just wanting to do it isn't there now, and that's pretty much the battle lost before it's begun... Much more interested in bringing up this oly squat business.

Kev M

Squat oly beltless
22kgs x 12
52kgs x 8
72kgs x 8
92kgs x 3
102kgs x 3
112kgs x 3
122kgs x 1
132kgs x 1
142kgs x 1
112kgs x 3,3,3,3,3

Snatch grip deads
62kgs x 3,3,3
82kgs x 3,3
102kgs x 3
122kgs x 3,3,3




Feel bo***xed today.
Squatting is starting to come a bit more natural now. Wasn't particularly fast today though.
Snatch grip deads, I've said it before, could castrate you if you're not careful.
Also tried to do a full snatch...... LOL FML.. hitting that position at the bottom would take ALOT of work. Thankfully I had the foresight of using the rubber HS plates.

Kev M

Machine Rows
about 5 sets of 12 up to full stack

45 degree hyper, rounding back
2 x 12

WG lat pulldowns
up to plate82.5 x 10,10

Paused beltless oly squats, ~2sec pauses
22kgs x 6
62kgs x 3
82kgs x 1
92kgs x 1
102kgs x 1
112kgs x 1
122kgs x 1
132kgs x 1,1,1
112kgs x 3,3,3

Pendlay type rows, wide grip,
42kgs x 12,12,12



Machine rows were actually pretty good, did them because my back's been at me a bit this week so thought this would be good to put blood in the area without being overly stressful. Hypers pumped the fcuk outta the erectors, was temporarily crippled.
Squats were solid, not particularly fast, but happy with depth.
Also, for the first time, managed to rack the bar to the front oly style, which damn nearly broke my wrists/ tore my forearms/ crushed my windpipe, but it showed serious progress because this seemed impossible literally last week. Something I'm concerned about, this might be hard to describe, is that that space where the bar sits between your throat and shoulders, is 'further back' on me than it appears on other lifters, or my neck is 'set deeper down on my upper chest', basically I'm trying to say my neck is in the way of where the bar wants to be. However my upper back is pretty tight, so if that loosens up then I might get my shoulders forward more. Perfect sense. Will keep practicing between sets.