Kev's Training Journal

podge57

Great Benching - Congrats!!

Kev M

Oly squat
Oly squat paused
Front Squat
Front squat paused
Hack Squats
Leg Press
Leg Ext.
Ham Curls
Planks


Light session. All pretty high reps, mostly 12s, some 20+.

I partially tore my lat . Went to the physio because I've suspected it for a while but ignored it, it's not that bad, just hurts to rotate the upper body and stretch. So a light two weeks could be a good idea.

Kev M

General fappery



Bike

Upright SG rows
really light

Powersnatches
really light

Farmers Walk
few runs with 80kgs per hand

CG lat pulldowns
really light




Really light session.

Kev M

Standing Alternate DB press
20s x 10,10,10

Lateral raises
5s x 12,12,12

Hammer Curls
17.5s x 12,12

Alternate DB curls
17.5s x 12

some bike ~ 20 mins

Kev M

BJJ for 1.5hrs

Did some rear naked choke and general rolling. Didn't have a clue what I was doing, so was basically just trying to survive.

Depending what my schedule's like over the next while I might try and do weights 2x and bjj 2x per week.

COH

Kev M wrote: »

BJJ for 1.5hrs

Christ... not another one

Kev M

Pulldowns

Rear Delt DB's

Alternating Standing DB press

Incline Bench

Side Laterals

Rope pressdowns

DB curls




Very light weights, high reps...
Sick/Stressed/not bothered the last few days so did nothing. Couldn't really eat the last 2 days and I'm feeling it now. Will hopefully get the ball rolling again with an eddie's tonight.

Gonna go see Alcest, if you haven't heard them, you should.

https://www.youtube.com/watch?v=ctNzK3TLv3A

Kev M

DB row
20 x 12
30 x 12
37.5 x 12,12

Seated Cable Row
plate5 x 15
plate8 x 12,12

Rack Deadlift from just below knee
70kgs x 12
120kgs x 10
160kgs x 10

Seated calves
went to failure alternating legs non-stop w/20kgs

Decline abs
2 x 20



Not a very intense affair.

Kev M

Going for the pump



DB bench
15s x 12
27.5s x 12
32.5s x 12,12,12

Incline DB bench
22.5s x 12,12,12

Cable Flies
plate20s 7 x 12

Seated DB curls
17.5s x 12,12,12

BB preachers
20kgs x 12
30kgs x 12
40kgs x 8,5 ghey
drop
30kgs x 8

Kev M

Squat
60kgs x 12
80kgs x 5 or 6 x 8-12

Smith Squat heels about 4 inches apart ATG
40kgs x 12,12
60kgs x 12,12

lunges
bw x 12 reverse lunges x 12
w/ 15kgs x 12 reverse x 12

Leg Ext.
plate9 7 x 12

Decline abs
2 x 20

Stretching

Adductors
2 x 30

Glute machine
2 x 30




Started squatting, right hamstring wasn't happy, spent some time doing hamcurls to fix it which didn't work lol, so took it pretty easy. Put on oly shoes and just worked on isolating quads really, which is no harm for me.
Did the 'fst-7' style thing on the leg ext, similar to cable flyes the other day. Basically just 7 pump sets of 12 with moderate weight and 25-30 seconds rest between sets... groundbreaking technology i know.

Kev M

Lat pulldowns
1/4 stack x 20
1/2 stack x 12
3/4 stack x 12

DB row
22.5kg x 12
30kgs x 12
37.5kgs x 15

Cable Row
plate5 x 12
plate9 x 15

Rack Deadlift, from knee
70kgs x 12
120kgs x 6
170kgs x 12

DB pullover
22.5kgs x 12
30kgs x 15

Incline Curls
10s x 12
15s x 10 super strict + 3 cheated up and slow negatives

BB curl
20kgs x 12
30kgs x 10 + 3 as above

Decline abs
2 x 20

side bends
22.5kgs x 20




Bombed through that HIT style, just a set or 2 warmup then an 'all-out' set without much rest in between anything. Hold the static, slow negatives etc. Was actually a good session so will stick to this for a few workouts upping the weight til I can't get probably 6 with good form.

Kev M

DB bench
20s x 12
30s x 12
37.5s x 6+

Incline Bench
45kgs x 12
65kgs x 6
85kgs x 6+

Machine Bench
plate9 x 12,12
plate12 x 6+

Incline flies
10s x 12
12.5s x 8
15s x 6+




HIT training for chest. Can't remember how many reps I got on the all out sets, but considerably more than 6, again going beyond failure and doing 2 - 3 forced reps with slow controlled (as much as possible) negatives. Bombing through sets with a minute or less rest. If you wanna get through your workout very fast and still feel like you were hit by a bus, this is the way to go. The machine press was brutal to do forced reps on, because it has the thing where you press the lever with your foot to take the resistance away, so you can go for a good few negative reps, not the most hardcore of machines admittedly but I don't care.

Kev M

Leg Ext.
plate7 x 12
plate10 x 12
plate13 x 12
plate17 x 20

Smith squats, very close stance
20kgs x 12
60kgs x 12
80kgs x 15

Leg Press
120kgs x 12
200kgs x 20

Ham Curl
plate40 x 12
plate65 x 20

Lunges
with babyweights, 2 x 12

Seated calves
20kgs x 12
40kgs x 15

Standing calves
90kgs x 15




Again, bombing away HIT style, that took about 40mins tops.
Should have went heavier on the top sets because I was looking for a tough 12 reps, but wasn't sure what I'd be capable of after pre-exhausting quads. Up the weight across the board next time.

Kev M

DB rear delts
5s x 12
10s x 12
12.5s x 12,12

Side Laterals
10s x 12
12.5s x 12,12

DB shoulder press
17.5s x 12
22.5s x 10
25s x 10 + 2f

Cable lateral raise
plate10 x 12,12

BB shrug
70kgs x loads

Tri pressdown
plate40 x 12
plate50 x 12
plate70 x 10 + 2f

OH DB ext.
20kg DB x 12
27.5kg DB x 12
32.5kg DB x 11

Kev M

Lat Pulldown
plate4 x 12
plate8 x 12
plate12 x 12 + 3fr

DB row
22.5kg x 8
32.5kg x 8
40kgs x 12 + 3fr

Cable Row
plate5 x 12
plate8 x 6
plate10 x 12 + 3fr

Rack deadlift, from knee
60kgs x 5
100kgs x 5
140kgs x 5
180kgs w/ straps x 12

Leg Raises
2 x 15

Decline abs
x 20

Side bends
22.5kg x 25





Not the best session in terms of intensity in the last sets. Strength is coming back up in these particular exercises so it's hard to gauge what weight to use. I was shooting for 10 strict reps with pauses and slow negatives then 2-3 forced reps but was getting 12 strict too easy. Heavier next time.
Been dieting well these last few weeks, basmati rice - chicken - prawns - oats - low fat milk - eggs has pretty much been the extent of it, with a few pints and 3 pizzas thrown in that i can think of, getting alot leaner, down to 98kgs this evening. Looking better sans clothes. But it's actually getting mentally quite tough now, mainly because the house is full of sweets.

Kev M

DB bench
20s x 12
32.5s x 12
40s x 10 + 2fr

Incline Bench
60kgs x 12
85kgs x 8 + 2fr... pathetically weak

Machine Bench
plate6 x 12
plate11 x 10 + 3fr

Incline flyes
10s x 12
17.5s x 12 + 3fr

Incline Curls
10s x 12
17.5s x 11 + 3fr

BB curl
20kgs x 12
35kgs x 9 + 3fr

Close rg curls
20kgs to death




Overall stronger than last week, except for incline bench which felt off today. Got some good working sets in on DB press and machine press, finished pretty much failing on the negatives at the pace of a standard snail.

Kev M

Been sick since last wednesday, couldn't eat much, but trained twice very light nonetheless. Feeling good today though, so will hopefully get back into the groove tomorrow.
Getting leaner, bw 96.5kgs now and starving to death, but feeling 'healthier' and people are telling me I look better so I'll go for another few kilos til im happy with the mirror and then do a 'clean bulk'. No fat chicks.

Friday
DB rows
lat pulldowns
shrugs
chest supported rows

Yesterday
DB bench
DB inclines
machine bench
Flyes
DB Curls
Hammers

Kev M

Leg Extension
plate9 x 10
plate14 x 10
plate18 x 10

Front Squat
40kgs x 6
60kgs x 6
80kgs x 3
90kgs x 1
100kgs x 1
110kgs x 1... PR
120kgs x 1... PR

Leg Press
200kgs x many to failure

Lying Hamcurls
plate65 x 12




Super fast session, wasn't bothered doing reps on front squat (mainly because i always fall apart and want to drop the bar after about 3 reps) so just took some token PRs and a not so token 120 but there should be more there. Also managed to not get sick after leg pressing which was good because there's no bin and the owners are aggressive.

Kev M

Rear laterals

Side laterals

DB OH press
20s x 12
25s x 8
27.5s x 12 + 3fr

Dips
BW x 12, then to failure with some static holds and negatives, killed the tri's

Straightbar pressdown
plate40 x 12
plate60 x 10 + 3fr

OH DB ext.
25kg x 14+1fr

Kev M

also found out the squat bar i thought was heavier is in fact 25kg... So today I feel like I got a 5kg PR, best squat is bumped up to 187.5kgs

Kev M

Lat Pulldowns
plate4 x 20
plate7 x 12
plate9 x 10
plate12 x 10
plate13 x 10
drop
plate9 x 10

Deadlift
75kgs x 5,5
125kgs x 5
145kgs x 5
155kgs x 5

DB row, dead stops on floor
20kgs x 12
32.5kgs x 10
40kgs x 15

Cable rows
plate6 x 12
plate10 x 12 + some forced reps

DB pullovers
22.5kgs x 12
35kgs x 12




Good session. Getting back into deads from the floor for the first time in about 7 or 8 weeks, they felt alright, just gonna gradually bring the weight back up without going ape**** doing reps because I'll fall apart.
Tried the DB rows with dead stops to kill all momentum and cheating, worked well.

Kev M

DB bench
20s x 12
32.5s x 12
42.5s x 10 + 1fr

Incline DBs
27.5s x 10

Machine Bench
plate7 x 12
plate12 x 10
plate14 x 8 + 3fr

Cable flyes
plate15s x 12
plate20s x 12
plate25s x 12

Incline DB curl
10s x 12
17.5s x 10 + sat up and did 3 + then 1 arm with fr

Preacher BB
30kgs x 12
35kgs x 12

Hammers across body
17.5s x 10ish + about 4 regular hammer fr




Not the best. Forgot that particular pair of 42.5s don't even match, one handle is smaller and the plates are bigger so balance was off. If the 45s go for 10 next week I'll be happy enough.
Still dieting (fading) away. How in the name of god I let myself walk around at a fatass 106kgs I'll never know. Deluded.

Kev M

Leg Ext.
plate7 x 12
plate11 x 12
plate15 x 10
plate18 x 15

Paused oly squat
50kgs x 5
70kgs x 5
90kgs x 5
100kgs x 5
90kgs x 8

Leg Press
80kgs x 12
120kgs x 12
140kgs x 20

HamCurls
plate45 x 12
plate75 x 10

Lunges
w/ 5kg plates x 2 lengths

Kev M

BJJ - 1 hour

Not a clue what I was doing, have an arsenal of two moves to draw from, and can't really do one of them . Basically just got control of peoples' arms by having a perhaps slightly superior strength level, until I fatigued, at which point I normally tapped. Rolled with two bodybuilders bigger and stronger than me and was really pushed to survival mode then, but managed to get a good rear naked choke in at one point.
Would like to do more of this, but just don't have the time to give it the attentoin it needs atm with final year in college and work etc. Will likely give it a good go next summer, with some sessions thrown in now from time to time. The great thing about lifting is, I don't have to think about it at all, and can bang through sessions in ~45 minutes.


Delts and Tri's

Rear delt raise
7.5s x 12
12.5s x 12
15s x 20... most with crap form

Side laterals
10s x 12
15s x 15... again most with crap form

DB shoulder press
15s x 12
22.5s x 12
27.5s x 6
30s x 10.... 8 good reps, a little touch on 9, fr for 10

One arm cable lateral raise
plate10 x 15,15

Facepulls
plate30 x 20
plate35 x 20

DB shrugs
20s x 20
32.5s x 25

Rope Pressdowns
some weight to failure with fr's

OH rope extension
plate20 x 12
plate30 x 12
plate40 x 15




Probably went too heavy with the isolation stuff today, was just throwing the DB's about really.
DB OH press is coming back up, I think my best is 37.5s x 5, so still a bit off that but it might go in 2-3 weeks. Especially if I do it first in the session.
Tricep stuff was crap, should have done dips instead.

I fear I'm going to be in bits tomorrow.

Kev M

V grip Lat Pulldowns
plate4 x 20
plate7 x 12
plate10 x 10
plate13 x 11

Deadlift
60kgs x 5,5
110kgs x 5
135kgs x 5
155kgs x 3
165kgs x 3

DB row, dead stops on floor
20kgs x 12
32.5kgs x 10
42.5kgs x 10

Cable rows
plate7 x 12
plate11 x 6 rp 3

DB pullovers
20kgs x 12
25kgs x 12
32.5kgs x 12

Kev M

DB bench
22.5s x 12
32.5s x 12
40s x 6
47.5s x 6 + 1fr

Incline DBs
22.5s x 10
30s x 14 + 2fr

Machine Bench
plate7 x 12
plate11 x 10
plate14 x 8 + 3fr

Cable flyes
plate15s x 12
plate20s x 12
plate25s x 12

DB curl
17.5s

Preacher BB
30kgs

Hammers
17.5s





No 45s for benching so made do with 47.5s, got a good set out of them.
Incline benching was much stronger than last time, I'll put that down to taking a longer rest period before the set.

Kev M

Saturday

neutral grip chins
bw strict x 8,8,6
bw strict then kipping about the place x 10

Rear delt raises
10s x 12
15s x 20

Side laterals
17.5s x 12

Standing DB press
20s x 10
25s x 10

Facepulls
3 x 20

Tri pressdowns
few heavy sets





Today

Oly squat paused
75kgs x 6,6
85kgs x 6
95kgs x 3
105kgs x 3
115kgs x 3
125kgs x 3

Bench
40kgs x 10
60kgs x 10
70kgs x 10
80kgs x 10
90kgs x 10
100kgs x 10
105kgs x 10...PR

DB curls
10s x 10
15s x 10
22.5s x 10

GHR
crap ROM x 10

Leg ext.
fst-7 style 7 x 12 with light weight 30 seconds rest




Not been training much this last 10 days or so. Still pushing the diet. I'm getting ridiculously light, 94kgs now . Lightest I've been in years. Will check fat %s soon, just don't wanna worry about it while I'm still progressing doing the minimal atm.
No structure to todays session whatsoever.
Knees hurt squatting but weight felt good.
Benching I just kept going up in sets of 10 til 10 got tough. Bench strength is definitely down a bit but pretty happy with that little reps PR because I haven't benched (with the bar, have been flat DB pressing) in 6 weeks or so. I think if I keep my bw below 100 and get another bench cycle in I could sail past the 1.5x bw mark.

Kev M

Strict press
20kgs x 10
40kgs x 10
50kgs x 8
55kgs x 8.. no bother, just getting back into this.

Side laterals
7.5s x 12
15s x 12
one arm at a time 20s x 12.. cheat city

DB Shrugs
25s x 20
35s x 30

Facepulls s/s neutral grip chins
3 x 15 + not many reps all to failure

also attempted to do dips but my left elbow didn't want to know about it today.

Kev M

Hip machine
every way x 12

Squats
few sets @ 100kgs

Deadlift
up to 180 for a handy single double oh grip

DB row
35kgs 2 x 12

EZ bar curl
15kgs x 12
25kgs x 12
30kgs x 12
35kgs x 12




well, grip feels strong, that's something right

itsallaboutheL

No hook?