Kev's Training Journal

Kev M

Bench
20kgs x 12
40kgs x 12
50kgs x 8
70kgs x 8
80kgs x 6
90kgs x 5
100kgs x 5
110kgs x 3
120kgs x 3
130kgs x 2
105kgs x 9

Zombie Front Squat
20kgs x 5
40kgs x 5
50kgs x 5
60kgs x 5
70kgs x 5
80kgs 3 x 5

Tri pressdowns s/s EZ curls
3 x 20 light s/s 40kgs x 10,10,12




So so session, not really feeling it today.
Was in Birmingham the last few days for a Manowar gig, which was unreal. Turned out the hotel was right beside Temple Gym, so naturally enough I headed on in like a lost schoolboy. It was savage to see it, all the equipment from the Blood and Guts video, the original famous black and white shots of Dorian on the walls. Unfortunately Dorian wasn't there at the time though. Had I of known we were right beside the place I would have planned a session. Next time!

Kev M

Cable rows
up to near full stack 2 x 12

V grip pulldowns
up to near full stack x 6
about 3/4 stack x 10

Chest supported row
40kgs x 12
50kgs x 12,12

Zombie front squat
20kgs x 6
50kgs x 6
60kgs x 5
70kgs x 5
80kgs x 5
80kgs x 2 and dropped the bar
80kgs x 5

Reverse hypers
x 12
w/ 5kg 3 x 12

Seated DB curls
4 x 12

Hammer curls
2 x 12




I don't have the time to train as much as I want, and can't get to the gym early enough to do what I want. It's obvious that i need to quit everything, go on the dole, and train twice a day.

Kev M

Some very light hang snatches.

Deadlift
up to 190kg with the light belt and oly shoes.

Press
up to 80kg 2 x 3
then 60kg x 10

Squat
up to 140kgs x 3




In bits today for some reason. Only have 8 weeks left to find a 10-12 week work placement... Any loyal reader out there who works in a lab or the pharmaceutical / food industry and wants me to be their unpaid assistant/slave... shoot me a pm

Parsley

Kev M wrote: »

Bench
20kgs x 12
40kgs x 12
50kgs x 8
70kgs x 8
80kgs x 6
90kgs x 5
100kgs x 5
110kgs x 3
120kgs x 3
130kgs x 2
105kgs x 9

Zombie Front Squat
20kgs x 5
40kgs x 5
50kgs x 5
60kgs x 5
70kgs x 5
80kgs 3 x 5

Tri pressdowns s/s EZ curls
3 x 20 light s/s 40kgs x 10,10,12




So so session, not really feeling it today.
Was in Birmingham the last few days for a Manowar gig, which was unreal. Turned out the hotel was right beside Temple Gym, so naturally enough I headed on in like a lost schoolboy. It was savage to see it, all the equipment from the Blood and Guts video, the original famous black and white shots of Dorian on the walls. Unfortunately Dorian wasn't there at the time though. Had I of known we were right beside the place I would have planned a session. Next time!

you did all that and went to see Manowar? f*ck that's gotta raise your test levels :pac:

Kev M

Trained early this morning

power snatch and clean practice

benched 90kgs 3 x 10

incline benched 60kgs x 10,10,15




I can't clean, or jerk, making the clean and jerk a problematic lift.
Wasn't bothered benching, but did anyway, it was light and a waste of time.

Kev M

threadmill

some stretching

Squat
up to 150kgs x 1
backdown 130kgs 3 x 3

Planks moving plates side to side
3 x 10 moves

Walking twists with plate
10kgs x 3 lengths

Seated calves
25kgs x 20
40kgs x 20
55kgs x 20



Happy with squat depth, not so happy with torso uprightness, also am coming forward off my heels a bit in order to get down. Not too bad though.
Did the core stuff because John Cena does.
Did the calves because I haven't any.

Kev M

Military grip pulldowns
3 heavy sets x 10

Barbell row
50kgs 3 x 10

Seated DB curls
4 x 10

Hammers
2 x 10




Working on some back flexibility/arching at the moment. Getting into the position for rows was tough stuff, the weight was nothing, but still seriously felt it.

Kev M

some powersnatches

some snatch balance - probably the best ive done but still coming forward

Strict Press (power cleaned up)
40kgs x 12
50kgs x 6
60kgs x 6
64kgs x 3
68kgs x 3
70kgs 3 x 3

Incline Bench
20kgs x 12
50kgs x 12
60kgs x 8
70kgs x 8
75kgs x 6
80kgs x 6
85kgs x 3
90kgs x 9
paused 60kgs x 10

Tri pressdowns
loads

Kev M

stretching

Squat
20kgs x 12
40kgs x 12
60kgs x 12
80kgs x 6
100kgs x 6,6

Deadlift
70kgs x 3,3
110kgs x 3
150kgs x 3
170kgs x 3
190kgs x 1
200kgs x 1

Mac Donalds
large fries x 1
half pounder with cheese x 1
6 chicken selects x 1
creme egg ice-cream x 1
large coke x 1




Good little session this morning, felt the stretching pretty well, am happy with how them squats felt, deads were okey dokey too, might hit some deficits next week.

gymsoldier

I see your a member also of the new Ronald McDonald chain of gym's

Kev M

Stretching

some light rows and pulldowns

Bench
20kgs x 12
60kgs x 12,12
80kgs x 8
90kgs x 6
100kgs x 6
110kgs x 3
paused 120kgs x 3,3
100kgs x 10... few pauses in there

DB flies
16s x 10,10,10,12

BB tricep ext.
20kgs x 12,12
30kgs x 12,12

DB curls

RG BB curls




Good session, benchin felt alright, got some good advice about lat involvement that i'll work on.
Rest was pretty light pump up stuff.

Hanley

gymsoldier wrote: »

I see your a member also of the new Ronald McDonald chain of gym's

http://www.mcfit.com/

gymsoldier

Hanley wrote: »

http://www.mcfit.com/

Haha its like the German version of Planet Fitness

Kev M

Shoulders, tri's

PowerSnatch
20kgs x loads
30kgs x loads
40kgs x decent amount
50kgs x 3,4,3

Strict Press (powercleaned)
50kgs x 10
60kgs x 5
65kgs x 5
70kgs x 3
74kgs x 2,3,3

Incline Bench (end of bench up on 3board to reduce incline)
40kgs x 12
60kgs x 10
70kgs x 10
80kgs x 6
90kgs x 6,8

Tri pressdowns
4 x 10-12ish

Cable delt raises
light 2 x 20

Machine Press
light x loadsa reps




Not feelin' it today, hangover the last few days that won't go away. Powersnatching is more of a warmup than anything, and a damn good warmup at that! Went with a pretty close grip on the strict press which felt alright. Did the inclines at the reduced angle because that's just how we were doing them, thought it would make it easier i.e. more chest less shoulders, but tbh the increased ROM made it harder if anything. Squat and maybe deficit deads tomorrow, best day of the week!

Kev M

Squat
20kgs x 20
60kgs x 12
80kgs x 12
100kgs x 5
120kgs x 5
130kgs x 3
belt
140kgs x 3
150kgs x 1
160kgs x 1
120kgs x 10

Deadlift, ~4 inch deficit
60kgs x 6,6
100kgs x 3
150kgs x 1,1
160kgs x 1
170kgs x 1
180kgs x 1
removed deficit
150kgs x 10

Ham curls and leg ext. superset
loadsa reps




Not bad today. Squats didn't feel great, but depth is good and stance is narrowish and bar is highish. I feel a PR should go when I get back to the power stance whenever that may be. Take my weak quads out of the equation .
Deads were solid enough, biggest deficit I've used for sure, bar was pretty much on my feet. If you want to see stars after every set no matter how light, this is the way to go.

Kev M

Bench
50kgs x 20
70kgs x 12
90kgs x 6
100kgs x 6
110kgs x 3
120kgs x 3,3
125kgs x 2... ghey
105kgs x 9... ghey

Floor press, closer grip
60kgs x 5
70kgs x 5
80kgs x 5
90kgs x 5,5,5,5

Rolling DB ext. s/s DB curls
4 x 8 4 x 8 don't know how heavy, felt like 17.5s

BB curls
again don't know how heavy x 20,20,15

Seated calves
20kgs x 20
40kgs x 20
55kgs x 20,20

about 100 pushups




Feel a bit wrecked since Sunday tbh. Benching sucked, failed 125 for a triple, and failed 105 for 10. I can however do a fcuking sh!tload of pushups in one go.

Kev M

Self Destruct mode

PowerSnatched 60 for a few

Squat 120 x 10, 100 x 10.... seriously pushing form here, staying more upright than ever, i know because my legs/knees are getting killed like never before and my posterior chain is grand.

Deadlift up to 180 for 1, 150 for reps... felt crap, 180 was stronger from a 4 inch deficit last week lol.

DB rowed up to 50kg DB for max reps - got a good few.

Strict pressed up to 70kgs x 3,3 80kgs x 1 drop set to 50kgs x 12

EZ bar curled up to 50kgs x 8,6,4

High rep DB shrugged

Bust out some heavy leg ext. for the deep burn.

Did some kind of curl/press hybrid with light weight.



Seriously in pieces. Have been too lazy to cook the last few days so have just really been eating canned foods. Going to fcuking MURDER an eddie's tonight.

Kev M

Fat man suffering

light powersnatch warmup

Arnold presses
22.5s x 10
27.5s x 10,8,8
22.5s x 6

Incline CG smith bench
60kgs x 10
80kgs x 8,6
60kgs x 6

Pullups
...not many, which was too much.

Seated cable row s/s pushups
light 3 x 15 3 x 15 ....... non-stop, like the easiest crossfit workout ever and still nearly died.

Free motion flies
3 x 15-20

lying leg raises
3 x 12

Cardiovascular activity involving running and lunging.

Kev M

Haven't been doing much lately,

few runs, pushups, pullups,

squat a bit today without the oly shoes and felt like my quads were going to tear in half, also pressed a log a bit,

very busy with exams for the next 3 weeks and have taken on two jobs which are taking all my time,

and not motivated to train atm,

but still intend to get back into a new gym soon and get some PRs and start training arms 4x a week and also focussing more on the shrug and maybe get some of those tshirts that cut low below the neck to show cleavage and then also do some tanning bed not too much but enough for a natural colour for when i go out.

Kev M

Bench
60kgs x 10
70kgs x 10
80kgs x 10
90kgs x 10

Arnold presses
15s x 8
20s x 8
22.5s x 8
25s x 8

Axle strict press
5 x 5-8 lightish

Log strict press
5 x 5-8 lightish

Rear delt flyes
7.5s 3 x 20

Facepulls
3 x 20

Kev M

Front Squat

BB row

failed on the GHR

machine abs
most of the stack 3 x 20

parallel grip chins
4 x 5... last set dead hang - which is the best I've done in years, will keep these up.

side bends
20kgs 2 x 20

Light power snatches

Hip mobility machine every which way by 20

Kev M

Some bike

Hip mobility machine
every which way 2 x 12

Deadlift, 3-4 inch deadlift (reebok step)
60kgs x 6
100kgs x 6
150kgs x 5
170kgs x 1
180kgs x 1
removed deficit
150kgs x 5,5

HamCurls
5 x 12

Leg Ext.
5 sets up to near full stack x 20

Parallel grip chins
4 x 5

Hammer curl and arnold press
17.5s 3 x 10

EZ curls
35kgs 3 x 10




Deads were pretty easy, trying to get my hips down for the deficits, seems to be working.

Kev M

Some bike

Hip machine every which way
2 x 12

lat pulldowns

Squat, flat shoes
60kgs x 10
80kgs x 10
100kgs x 10
110kgs x 5
120kgs x 5,5

Bench, closer grip
60kgs x 12,12
80kgs x 12
90kgs x 5
100kgs x 5,5

Log press
few sets of 5

Parallel grip chins
3 x 5

Machine Shoulder press
up to a heavy set of 5

Machine dips
2 x 20

That's it now for 2 weeks, bye bye log.

Kev M

why am i in the gym


Lat pulldowns
3 x 20

DB bench
20s x 12
30s x 12
37.5s x 12
42.5s x 7,9,8

CG bench
50kgs x 10
80kgs x 10,10,10

MAchine bench
worked to 2 heavy paused sets with most of the stack

Pec Dec
2 x 20

Machine dips
plate90 x 20
plate140 x 20
plate180 x 12,5,5

Tri pressdowns
plate40 x 12
plate50 x 12
plate55 x 12,12

RG tri pressdowns
plate30 x 12,12,15

shoulder flexibility stuff with bands




The floor in this gym is extremely slippy, can't stabilise benching at all never mind trying to get any leg drive, put a mat under me and that just slipped too... bit of a problem if I want to move heavier weights... Was thinking the rubber soles of the oly shoes might have some grip.

Kev M

Hip mobility machine
every which way x 20

Deadlift
70kgs x 3,3,3
120kgs x 3,3
150kgs x 3
170kgs x 1
190kgs x 1

Squat
120 x a good few
70kgs + bands x 10,10

Chest supported rows
3 x 12

Chins
x 6,5,5

DB curls
4 x 10

CG lat pulldown
3 x 8-10

Kev M

Squat
70kgs x 12,12,15,15

GHR s/s Reverse hyper
some static holds at a patheticly high angle + 3 x 12

Leg Press
80kgs x 20
120kgs x 15
160kgs x 15
200kgs x 12,20

Ab wheel
2 x 12

Side bends
25kgs 2 x 20




Very light, sort of drunk session. The main thing is my hamstrings are seriously weak, I can't use the GHR at all, but was managing to kill my hams just holding the static at about 20 odd degrees.
BW is down a bit, as expected from 2 weeks of no sleep and food.

Kev M

Some bike

Bench
20kgs x 12,12
60kgs x 3,3,3
80kgs x 3,3
90kgs x 3
100kgs x 3,3,3

Dips
x 4,10,8,11

Lying BB ext. s/s BB curl
35kgs 4 x 12 4 x 12

V grip pulldown
30 x 12
45 x 12
65 x 12,12

Tried to powersnatch a bit but was feeling dizzy so left it




Think I'm a bit sick. Form on bench has gone to sh!t, and the fact that I slip on the fcuking floor doesn't help matters.
Couldn't get 12 dips, worst I've been on them in ages.

So seen as 100kgs felt pretty heavy today the thought of attempting 150 in 8 or so weeks seems fairly retarded, but I reckon some consistency in the next few weeks and then a cycle (possibly sheiko) and it will go. Or kill me. Win-Win.

COH

Kev M wrote: »

So seen as 100kgs felt pretty heavy today the thought of attempting 150 in 8 or so weeks seems fairly retarded, but I reckon some consistency in the next few weeks and then a cycle (possibly some test/deca) and it will go. Or kill me. Win-Win.

:pac:

Hanley

Classic case of adrenal fatigue.

Kev M

Maybe another year... 6months to a year . In fact if I stop posting in this log it's probably because I've gone to the darkside.

My lower back is fcuked now for some reason.

Also heard TF Blanch is gonna be reopened later in the year apparently.