Kev's Training Journal

Kev M

Ham Curls
3 x 20

Deadlift beltless
60kgs x 10
90kgs x 10
120kgs x 5
140kgs x 3
160kgs x 1
180kgs x 1
200kgs x 1

Seated Cable Row
plate10 x 12,12,12

Bench
paused 92.5kgs x 5,5,5

DB alternate curls
17.5s x 12,12,12



First time using a proper long deadlift bar, and had bumper plates so felt a 'whippy' bar for the first time really. Whether it makes much of a difference to the weights I'm moving I don't know, totally different feel in any case.
Bench was easy. Will keep overlapping the weights up slowly but surely.

Kev M

Lat pull downs

Seated row

Bb row

Incline DB press

Preachers

V grip pressdowns

Rear delt flyes

Hyper extensions

3 x 12-15 everything


Very busy the last few weeks so have been doing nothing. Quick pump session there. I've put a 30kg kb beside my desk, and plan to swing it for max reps every hour of the day. It's good to have a plan...

Kev M

Got a quick session in tonight

Lat pulldowns
plate 12 x 12,12

FreeMotion Row machine
80kgs x 12,12

Snatch Grip BB row
70kgs x 12,12

Preachers
3 x 12

Hammers
3 x 12

Incline Bench
paused 70kgs x 12,12

Rear delt flyes
2 x 12

Hyperextensions
2 x 12




and swinging/rowing/front squatting the 30kg KB for about 6 x 30 every day.

Kev M

Bench
Paused 90kgs x 10,10

Pec dec
3 x 12

Rear delt flye
3 x 12

Tri pressdowns
5 x 12

Oh db ext
3 x 12

Kev M

Deadlift, slow tempo
130kgs x 5,5,5

Lat pulldown
Plate 10 x 10,10ish super slow then rep out

T-bar rows
80kgs and 85kgs super slow then rep out

Cable rows
plate 10 x 10+ super slow and rep out

Incline Bench
paused 75kgs x 8,8

Preachers
35kgs x 10,10 super slow then rep out

DB Hammers
22.5s x 10



Pretty much on all sets I'm going mad slow, like 20 seconds per rep, then when I fall apart I'll blast more out no holds barred crap form. Not so slow on deads and bench, that would kill me.

Kev M

Wide lat pulldowns
3 x 12-15

Bench
Paused slow 95kgs x 5,5,5

Flyes
10s 3 x 12-15

Tri pressdowns
3 x 12-15

Oh db ext
25kg db x 10,10

Rear delt flye
2 x 20

Hyper extension
2 x 12


Again just controlling the weights and moving mad slow until failure and then smashing out some more fast until failure again. I actually believe when I try and tng bench again with some speed I'll have made some gainz.

Kev M

Lat Pulldown
plate 5 x loads slow

Incline Bench
Slow negative Paused 70kgs x 12,12

DB flyes
slow negatives 15s x 12,12

Dips
fast as fcuk because I'm a fat b4574rd x 12,12

Tri Pressdowns
heavy as possible x 12,12


It's funny, if I don't lift for 12 days or so and play a lot of guitar, my body goes all over the place: right arm/lat/shoulder completely loose while the left tight as hell. The bar slanted to the right a bit when lifting and then the DB's really expose it, not to mention the 'mind-muscle connection' only present on the left.. Should really warm-up more.

edit; or maybe I had a stroke

Kev M

Dips
4 x 12

Bench
paused 102.5kgs x 5,5

Rear Delts
4 x 20


Still moving the 30kg KB several times a day pretty much every day.

Kev M

Dips
4 x 12

Squat
100kgs x 20

Deadlift
155kgs x 10

Bb row
60kgs x 12,12

Hyperextensions
2 x 12

Kev M

Bench
paused 90kgs x 6,6,6,10

DB laterals
10s x 12
12.5s x 12,12,12,12

BB curls
30kgs x 12,12,12

Hammers
12.5s x 12,12,12

EZ Preachers
40kgs x 10,8,6

Rear Delt Flye pec dec
plate4 x 12
plate5 x 12
plate6 x 12

Kev M

Bench
Paused and slow negatives
95kgs 4 x 5

Tri pressdowns
Plate13 2 x 12


In and out in 20 minutes including a warmup. Feeling strong controlling these benches, how this will transfer to trying to put another 50kgs on the bar I don't know but I can't remember 95 ever feeling this light, so mental gains if nothing else

Kev M

Lateral raises
12.5s x 12,12,12

Seated bb press
55kgs x 10,10

Rear delt flyes
4s x 20,20,20

Shrugs
100kgs x 12,12
120kgs x 12

Dips
x 12,12,12

Alternate curls
17.5s x 12,12



No gym the past two weeks, have been swinging the crap outta the kb though.
Found the seated press pretty hard, just the full rom more than anything, sitting dead upright and getting it down to upper chest is no joke, like I could do way more half repping or going to just behind the top of my head but I'm not an ego guy ya know? Or at least I'm happy to have reasons for being crap

Kev M

Squat
80kgs x 20

Deadlift
130kgs x 10

Leg Press
230kgs x 12

Standing Calves
140kgs x 20

Seated Calves
80kgs x 20

Hypers
bw 4 x 12



Handy session, just one or two warmups then as above. Just gonna work up from this point over the next few weeks.

Kev M

Bench
90kgs x 6,6,12

Incline bench
65kgsx 12,12

Machine Flyes
plate 9 x 12

Dips
3 x 12

OH tri db est
25kg db x 10,10

pressdowns
plate 12 x 12,12

Kev M

T bar rows
80kgs x 12,12

Lat Pulldowns
plate12 x 12,12

Seated Rows
plate13 x 12

BB rows
80kgs rp'd to the death

BB curl
40kgs x 12,12

Seated Hammers
12.5s x 12,12,12

EZ preachers
30kgs x 12, 8 died


Good sesh. Good intensity, t bar rows are killer, but you gotta actually stay over the plates and let it down to the floor, I swear to God everytime I see someone doing upright shrug jumps with too much weight I die a little inside. For BB rows I just kept standing up with the bar every time I failed, taking a few deep breaths, and then going again, killer man, killer.
Mightn't be a great idea to do bi's on this day because arms are dead after the back party.

Kev M

DB laterals
12.5s x 12,12

Seated BB press
57.5kgs x 6,6,6

Rear Delt Flye machine
plate 7 x 12,12

BB shrugs
122.5kgs x 12,12

Roman Chair Abs
4 x 12

Kev M

Oly squat
85kgs x 20

Deadlift
135kgs x 10

Leg press
240kgs x 12

Standing calves
145kgs x 12

Seated calves
85kgs x 12

Hypers
3 x 12


Pretty easy, leg press threatens to blow my head off but otherwise handy. Should also note that I've been training at 5.30am for the last few sessions and plan to continue to do so, start the day basically feeling high!

Kev M

Bench
paused 100kgs x 6,6,10

Incline Bench
A whopping 75kgs paused x 6,6,8

Pec Dec
plate 13 x 8

Dips
3 x 12

Tri Pressdowns
plate 11 x 12,12

Kev M

Tbar rows
85kgs x 12
90kgs x 12

Parallel grip Lat Pulldown
plate12 x 12,12

Seated row
plate14 x 12

BB curls
45kgs x 12

RG BB curls
25kgs x 12,12,12

Kev M

Side laterals
12.5s x 12,12

Seated bb shoulder press
Should mention these are all paused about an inch from upper chest
60kgs x 5,5,6

Rear delt flye
Plate 9 x 12,12.. Damn heavy

Dips ss Roman chair abs
3 x 12



Forgot to do shrugs, oh well, got 99 problems but traps ain't one.

Remmy

Kev M wrote: »

Pretty easy, leg press threatens to blow my head off but otherwise handy. Should also note that I've been training at 5.30am for the last few sessions and plan to continue to do so, start the day basically feeling high!

How are you finding that? Having anything to eat prior to training?

Kev M

Remmy wrote: »

How are you finding that? Having anything to eat prior to training?

Pretty good, maybe not as strong but working with light enough weight anyway so can get away with it. Yeah eating beforehand, whatever I want really, might be Cheerios, might be a shake, might be maccy D's.

Kev M

Oly squats beltless
100kgs x 20

Deads beltless
150kgs x 10 Felt bloody awful, no consistent tekkers, should really do these more.

Leg press
250kgs x 12

Standing calves
150kgs x 15

Seated calves
90kgs x 15

Hypers
3 x 12

Kev M

Bench
Paused 105kgs x 5,5

Incline bench
Paused 80kgs x 5,5,5

Dips
3 x 12

Oh tri ext
30kgs x 12

Pec dec
Plate 13 x 12



Big lunch followed by big nap. The perfect day, some might say.

Kev M

Lat pulldown
Plate15 x 8,7 damn heavy

T bar row
95kgs x 9rp3. Damn heavy

Bb curls
40kgs x 12,12

Seated hammers
12.5s x 12,12,12

Cg pulldowns
Plate10 x 12,12,12,12

Could have done a bit more on the volume front but gym was mad busy, mofos be in the way everywhere.

Kev M

Elbow was acting up hence why this will look crapper than usual

Bench
Paused 60kgs 3 x 12

Incline bench
Paused 60lgs 3 x 12

Db flyes
10s 2 x 12
15s 2 x 12

Pec dec
Plate 10 2 x 12

One arm cable pressdowns
Light x 200

Kb upright row
28kg 3 x 12
34kgs 2 x 12

Kev M

Lat pulldown
Plate 16 x 8,6 rough as ****

Speed pulls
120kgs. Few triples

Kb swings
34kgs x 12,12
40kgs x 12,12

Rear delt flyes
Plate 7 x 12,12,12

Bb curls
40kgs 3 x 10

Hammers
15s 3 x 12

Preachers
40kgs x 10,8,8

Kev M

Oly squats
100kgs x 20

Bench
Paused 100kgs x 5,5,7

Kb upright row
40kgs x 12,12


Low and behold my elbow is fixed.

Kev M

Oly squat
100kgs x 20

Bench
Paused 102.5kgs 4x4

Db shrugs ss laterals
30s 3 x 20 ss 10s 3 x 12




Wonder what would happen if I squat 100kgs x 20 oly beltless every day, or at least say 4+ days a week... It's pretty tough right now, like 1-14 will be good then the last few get crappy back straightness wise. Let's find out.

Kev M

Oly squat
100kgs x 20

DB shoulder press
25s 3 x 10

Standing calves
150kgs x 25

seated calves
80kgs x 25

some planks