Kev's Training Journal

Kev M

Waste of gym space

Leg Press
180kgs x 15
240kgs x 15
270kgs x 10
290kgs x 8

Incline Bench
50kgs 2 x 15

Bench
50kgs x 20

Lying Leg Raises
2 x 15

Crunches
2 x 15

Ab cable pulldowns
75 x 12
82.5 x 25

Facepulls
3 x 15



Recovering from a few days drinking w/ cr^p food + sleep deprivation atm.
Looking forward to starting cycle 2 and getting back into the swing of a monastic lifestyle on Sunday.

Kev M

4.10.09
5/3/1 C2W1D1 '5' day

Military
30kgs x 10
40kgs x 5

40kgs x 5
50kgs x 5
55kgs x 12.. PR

50kgs 3 x 10

Flat DB press
20s x 10
32.5s 4 x 10

One arm TatePress
10kg DB 3 x 10

Barbell Skullcrushers
30kgs 3 x 10



Tried out my elbow sleeves for one set of DB press, really hard to get on and then I have to take them off straight after the set because they mess with my arms' blood supply. I'll just use them for CG benching from now on as that's where they'll probably be most beneficial, and I keep cg reps low so they'll only be on for short bursts of time. Have to protect the elbows!

Kev M

5/3/1 C2W1D2 '5' day

Deadlift
70kgs x 10
70kgs x 10

105kgs x 5
120kgs x 5
137.5kgs x 9

SLDL
70kgs x 10,12

DB rows
20kg DB x 10
35kg DB x 12,12,12

Seated Cable Rows
67.5 3x12

Ab Bench
2x12


Bit sick today but trained anyway. Forgot my belt. Felt weak. Complete off day in every sense.

Hanley

So much for "ah if I just get 5 I'll be happy".

cardio,shoot me

yes i might beat you on reps tomorow

Kev M

Hanley wrote: »

So much for "ah if I just get 5 I'll be happy".

Well, ye know, I say that alot :rolleyes:. Tricking myself into thinking I'm gettin loads done LOL
That was actually an okayish set though tbh, I stopped at 9 but probably could have kept going for another few if I really wanted to feel it in the morning.

Kev M

cardio,shoot me wrote: »

yes i might beat you on reps tomorow

It's to see who lasts the longest b4 resetting, but I'll gladly take on a reps battle too!

Hanley

Kev M wrote: »

It's to see who lasts the longest b4 resetting, but I'll gladly take on a reps battle too!

Ya gotta remember his "reps" are;
pull a single
stand up for a few seconds
pull a single
stand up for a few seconds

Doesn't really compare!

cardio,shoot me

Im going for reps battle, then reset battle, id say you will take me on military and squats, i set my maxes a lil too high on those

cardio,shoot me

wtf is wrong with that hanley :P you gotta get a breath into your stomach and im terribly unfit

Hanley

cardio,shoot me wrote: »

wtf is wrong with that hanley :P you gotta get a breath into your stomach and im terribly unfit

Even when I'd a 40+ inch waist I'd never any problem doing that..

cardio,shoot me

fat guys can be fit :P and besides what the disadvantage of taking a small breather? if i remember kevpants does it, it just seems to make more sense to me to reset fully between reps

Hanley

cardio,shoot me wrote: »

fat guys can be fit :P and besides what the disadvantage of taking a small breather? if i remember kevpants does it, it just seems to make more sense to me to reset fully between reps

You remember wrong... and it's not a "smaller" breath. I dunno how you can't breathe bent over.

Disadvantage = you're not working as hard! It becomes more of a rest pause set than a normal set.

And I'm not dragging Kev's log anymore off topic now. Logs are for logging, not discussion, imo.

Kev M

cardio,shoot me wrote: »

Im going for reps battle, then reset battle, id say you will take me on military and squats, i set my maxes a lil too high on those

Oh so the reps battle was already in full swing without me actually knowing eh?
It's all good

cardio,shoot me

hey you where beating me anyway :P

Kev M

07.10.09
5/3/1 C2W1 Bench '5' day

Bench
20kgs x 12
50kgs x 12
60kgs x 5
60kgs x 5

70kgs x 5
82.5kgs x 5
92.5kgs x 11.. so nearly 12

Dips
60 reps (5x12)

HammerStrength Lat pulldown
40kgs x 12
70kgs x 12
90kgs x 12,10,12

Cable Curls
pyramid to 65 3 x 8-10

Hammers across body
7.5s x 10
12.5s x 10
15s x 10, 8, 8 ...... few seconds between sets

Facepulls
45 x 15
52.5 3 x 15


Nice easy day. Could have blacked out benching for that 12th rep w/out spotters help!
Now it's time to stay up all night working, be out the door @ 7.30am and then get home just in time to go and squat @ around 8. Life is Good.

Hanley

5/3/1's working annoyingly well for you. Wish it did that for me!!

Kev M wrote: »

Nice easy day. Could have blacked out benching for that 12th rep w/out spotters help!
Now it's time to stay up all night working, be out the door @ 7.30am and then get home just in time to go and squat @ around 8. Life is Good.

Apparently we're kindred spirits this week. Have fun!!

kevpants

cardio,shoot me wrote: »

fat guys can be fit :P and besides what the disadvantage of taking a small breather? if i remember kevpants does it, it just seems to make more sense to me to reset fully between reps

What we talking about? Deadlifts?

Don't stand up man! I sometimes take maybe 4 or 5 breaths and scream some obecenity about myself, at myself before the last rep but don't stand up or let go of the bar. Letting go of the bar and resetting my hands would actually kill my grip. Any time a hand has come loose and I've had to reset mid set I never get the same good grip.

Hanley wrote: »

And I'm not dragging Kev's log anymore off topic now. Logs are for logging, not discussion, imo.

Ah. I like the clutter in my log. Reminds me of my mind.

Kev M

8.10.09
5/3/1 C2W1 Squat '5' day

Squat
20kgs x 12
60kgs x 10
60kgs x 10
80kgs x 5

90kgs x 5
105kgs x 5
117.5kgs x 13.. PR

Leg Ext.
5 x 15

Adductors supersets
3 x 15 + 3 x 15

HammerStrength Ham Curls
15kgs x 30
35kgs 2 x 15... just stretching really

Decline Abs
x 10
w/ 2.5kg on forehead x 12,7.... heavy I know


Nice little squat PR there. Not bad for no sleep and cr^ppy food .
The RM calculator puts my 120 x 10 pr @ 160, and today's 117.5 x 13 @ 168, so that was probably my best ever squat set. As always, live and die by the rep max calculator.
Also, this day last cycle was 115 x 10, so very happy with an increase in weight and reps.
Backed off any heavy assistance because I'm tired and have been walking up and down stairs all day with my heavy bag.

Hanley

I'm telling ya, no sleep and food is the way to hit PR's. That's what I've been doing!!!

And there was another few reps there on the squat too.... You're closing in on 180.

Kev M

Hanley wrote: »

I'm telling ya, no sleep and food is the way to hit PR's. That's what I've been doing!!!

And there was another few reps there on the squat too.... You're closing in on 180.

I support your no sleep/food theory 100%. Results speak for themselves .

Thanks but 180, I don't know, PR is still 150, so have to go 155 160 before even thinking 170. I just love the optimism of the calculator .

kevpants

There's alway an extra 5-10% you can add to the rep calculator max based entirely around the size of your balls.

The rep calculator has been telling me I can't squat what I can for ages, my plums beg to differ.

Kev M

kevpants wrote: »

There's alway an extra 5-10% you can add to the rep calculator max based entirely around the size of your balls.

The rep calculator has been telling me I can't squat what I can for ages, my plums beg to differ.

Interesting, I've noticed that seems to be the way for alot of people, but still don't wanna get carried away til I actually do it.

Kev M

11.10.09
5/3/1 C2W2 Military '3' day

Military
20kgs x 12
40kgs x 5
40kgs x 5

45kgs x 3
50kgs x 3
57.5kgs x 12... PR x 4reps

50kgs x 10
50kgs x 10

Flat-bench Dumbell presses
20s x 16
35s x 8,8,8,9

Barbell Skullcrushers on floor
30kgs x 8
32.5kgs x 8
35kgs x 8,8

Rope across body one-arm tri pressdowns
4 x 12

Rear Delt Machine
light weight x 20,15,15



Military didn't feel too great but thats' a good PR for me so I don't know. I cleaned the bar even more poorly than usual (which is pretty bad at the best of times). It was more of a swinging-reverse-curl, so that's a two PRs-in-one set. My previous best swinging-reverse-curl was about 40kgs.
Everything else felt strong, had to use 35kg DBs because I couldn't get the 32s and they were no problem, thankfully because I want to be as close to 100% as I can for bench on Wednesday.

Slowly but surely getting better it seems!

Kev M

12.10.09
5/3/1 C2W2 Deadlift '3' day

Deadlift
60kgs x 6
60kgs x 6
100kgs x 5

112.5kgs x 3
130kgs x 3
belt on
145kgs x 9.. PR.. done this before but with 5 or 6 deadstops and then bounces. All deadstops today.

SLDL
100kgs 4 x 6

DB rows
20kg DB x 12
42.5kg DB 2 x 12

Dec Ab bench
x 15
w/ 5kgs on head 3 x 15

Oblique raise on 45deg hyper
x 20
w/10kgs x 20





That'll do pig.

Kev M

14.10.09
5/3/1 C2W2 Bench '3' day

Bench
60kgs x 6
60kgs x 6

80kgs x 5..wups
87.5kgs x 3
97.5kgs x 8

90kgs x 5,5

Dips
x8,12,12,10,10

Incline DB flyes
4 x 10

WideGrip Lat Pulldowns
45 x 12
60 x 12
82.5 4 x 10

Hammer Cable Curls
50 4 x 8

Facepulls
52.5 x 15,15,20




Wasn't solid on anything tonight. Last cycle was 95x10 and 102.5x6, so getting 9/10 would have been alot better than 8, but the 9th wasn't going up, it just completely reversed mid-rep :mad:. 80kgs x 5 should have been 75 x 3 but I got a bit carried away with my warmup! That's obviously where it all went wrong :rolleyes:.
Now for the routine up all night Wednesday.

Kev M

15.10.09
5/3/1 C2W2 Squat '3' day

Squat
20kgs x 12
60kgs x 6
60kgs x 6
80kgs x 5

97.5kgs x 3
110kgs x 3
125kgs x 10.. PR

Oly style squats
60kgs x 40reps (15,15,10)

Adductor supersets
(3x15) + (3x15)

HammerStrength HamCurls
15kgs x 30
30kgs x 30



Solid session. +5kgs on my 10 rep squat PR.
Love the adductor supersets.
Just did some light hamstring stuff to stretch really, hamstrings have been tight the last few days.

Kev M

16.10.09

Skips x 150
Neck Harness w/ 2.5kg plate x 150



I got a neck harness. I'll use it almost every day. The chain on it is probably heavier than the 2.5kg weight itself..
Also had an urge to drag the sled today, but my rope is gone. Where? I have no idea, but it shall be investigated further.
Skipping is better than calf raises.

Kev M

45min walk

Neck harness
w/ 2.5kgs x 50
w/ 3.75kgs x 50



Why in the name of god am I logging walks now?

brianthebard

IDIBISHDI !!!!!!! :P Happens to everyone at some stage I think.




(I did it because I saw hanley do it.)