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kev's training stuff


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So hey I deceided to make a blog. Why ? I want to keep my progressions or regressions visible.

 

So well let's see... I started working out exacltly 4 months ago. I was kinda getting bigger without lifting weight. I was working out on kung fu a lot as well. Those trainings are intense. I've got to be honest.. I'm putting all of my energy in the gym these days.

 

 

http://img150.imageshack.us/img150/8325/kevbeater4fv4.jpg

 

 

http://img256.imageshack.us/img256/7105/kevbeatermouswy6.jpg

 

 

musketeer stye!

 

This is how I look NOW... after 4 months. I just took these pics .

 

Haha I don't look to happy, but hey I just got dressed and it was like 6:30 AM. I don't know if I look any good... or were I should focus on.

 

- I'm absolutely not satisfied about my arms and abs YET. arms could get LOADS bigger .. especially my triceps.

 

my abs need a hell amount of sit ups.

 

- I'm kinda happy about my traps and chest. My chest just developed pretty well cus i used to do more than 400 push ups a day ... Push ups rock

 

- My legs well, I've been skating for over 17 years they should be muscled by now I work on 'em a lot as well. Why ?

 

I LOVE leg exercises.

 

 

- my back ... needs a lot of work.

 

 

I don't take any supplements. Never really tried 'em and like I said before I'm kinda scared of 'em. I don't really know why[/img]

Edited by clark X kent
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I made this with my uncle two days ago:

 

 

the kg's behind the exercise is what I lift on the last set.

 

TUESDAY

 

incline benchpress 45 kg

dumbellpress 2 X 24 kg

flyes 17 kg

cable crossover 2 x 25 kg

flat benchpress 65 kg

 

incline pressdowns 25 kg

triceps extensions 12 kg

pulldown rope 15 kg

pressdown 20 kg

 

 

WEDNESDAY

 

Lat pulldown 75 kg

bentover row 75 kg

seated row 55 kg

standing straight arms pulldown 20 kg

 

 

halter curls ez 15 kg

hammers 12 kg

dumbell curls turned 15 kg

 

I lifted that yesterday ...

 

 

FRIDAY

 

Squats 55kg

romanian deadlift 55 kg

 

leg curl 55 kg x 25

leg extensions 35 kg x 25

seated calf raises 95 kg X 25

standing calf raises 130 kg x 25

 

incline shoulder press 65 kg

lateral raise 15 kg

bent over lateral raise 15 kg

front raise 15 kg

 

The kilograms here is what I lifted with the other program. We'll see what I lift tomorrow...

 

 

[ 10 - 8 - 6 - 6 on all ]

 

I could use some help with the program though. Johnathan said I needed to take out some chest exercises. Or at least that's what I understood I bet he's right, maybe I'm focusing on the beach muscles too much.

 

I'm 5 feet 8 inches , weigh 74,8 kg now. So I gained exactly 5 kg since I started four months ago. I don't know if that's good or not

 

My eating program is this ( and I REALLY need to work on that ):

 

10 am: 2 muesli bowls with soy milk

 

11 am: piece of fruit orange, kiwi, apple ...

 

Noon : 6 wheat sandwiches with peanutbutter, nuts, vegan spread etc...

 

2 pm: some fruit again

 

4 pm: soy yogurt low in fat + some sandwiches again

 

from 5:30 pm till 7 pm I'm in the gym !

 

7:30 pm : falafel, soy, tofu ... 5 potatoes and as much vegetables as possible.

 

10 pm : some dry wheat bread or nuts

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great stuff. Look forward to reading about your progress.

 

thanks mate !

 

well today went pretty well.

 

FRIDAY

 

Squats 55kg

romanian deadlift 56 kg

 

leg curl 55 kg x 45

leg extensions 35 kg x 30

seated calf raises 95 kg X 25

standing calf raises 130 kg x 25

 

incline shoulder press 80 kg went well

lateral raise 15 kg (10kg to failure on last set )

bent over lateral raise 15 kg

front raise 12 kg

 

 

Legs went better today. Some shoulders exercises didn't go to well.

Well...

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Did some sit ups 10 X 100 and push ups 10 X 60. That's all for today.

 

I ate some bagels with peanutbutter.

 

Made a strawberry milshake

 

 

ate some baked champignons with a tofu burger, applesauce ; "kroketten" and brocolli for diner. Man that was GOOD.

 

some fruit for desert.

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Thanks man, yours look like they could crush a rock though !

Awesome work!

 

Well, I just did a set of 60 push ups and ate some peanut butter sandwiches + a glass of orange juice. It's 10 am now.

 

 

I was kinda looking in the mirror just a minute ago. And man i need to work on my abs. A LOT.

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You've got a pretty big upper body dude. Just a suggestion, maybe go a little heavier on the squats, you're strong so I bet you could do a lot more. Also heavier deadlifts are great for back devolpment (and pretty much everything else to) so they'd make a good addition. Good work though, looking great.

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You've got a pretty big upper body dude. Just a suggestion, maybe go a little heavier on the squats, you're strong so I bet you could do a lot more. Also heavier deadlifts are great for back devolpment (and pretty much everything else to) so they'd make a good addition. Good work though, looking great.

 

 

 

Yeah I think I'm going to lift some more with squats... They're fun as well

 

I'm kinda scared of deadlifts cuz I wrecked my back once when I started out in th ebeginning. but they go well now. So that will work as well if I think while I work out.

 

thank you for the advice and have a great day!!

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A suggestion for deads and squats at higher weights, if you don't already:

In any movement, whenever you use heavy weight, you must "block."

1. Stick out your chest by taking a deep breath and filling your lungs with air like a ballon. In this way, you will stiffen your rib cage and prevent your upper torso from bending forward.

2. Contract all the abdominal muscles to increase intra-abdominal pressure so your shoulders are pulled back when you are in the top position of the movement.

3. Finally, contract the lower back muscles to arch your lower back and extend the spine.

These three simultaneous actions are called "blocking." Their function is to avoid rounding the back(or flexing the spine), which may cause a slipped disk if you work with heavy weight.

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A suggestion for deads and squats at higher weights, if you don't already:
In any movement, whenever you use heavy weight, you must "block."

1. Stick out your chest by taking a deep breath and filling your lungs with air like a ballon. In this way, you will stiffen your rib cage and prevent your upper torso from bending forward.

2. Contract all the abdominal muscles to increase intra-abdominal pressure so your shoulders are pulled back when you are in the top position of the movement.

3. Finally, contract the lower back muscles to arch your lower back and extend the spine.

These three simultaneous actions are called "blocking." Their function is to avoid rounding the back(or flexing the spine), which may cause a slipped disk if you work with heavy weight.

 

 

thanks ! i'm gonna work on that !

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I went back to gym today and listened to the advice I got in the other thread. Trained with loose dumbbells.

 

what I did today ...

 

incline benchpress 45 kg

decline dumbellpress 2 X 24 kg

flyes with dumbbells 20 kg so I layed down ....

cable crossover 2 x 30 kg gained a lil' here

flat benchpress 67 kg ---> 2 kg more .. did that 5 times on the last set

 

 

incline pressdowns 25 kg

triceps extensions with dumbbells12 kg

pulldown rope 15 kg

pressdown 25 kg

 

Right now i'm gonna eat something

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Ok bench presses went really relaly smooth today I had fun and pressed 67 kg today. Which is pretty good. Triceps went allright today ...

 

 

Weird things is... every time i train REALLY hard .. by biceps gets bruised... don't ask me how I do it. I get bruises on it. now I have like a small bruise on the inside. Always on the same place.

 

Didn't feel it coming, never felt any pain, and it doesnt hurt either

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Training today went great

 

biceps curls 20 kg single arm

preachers 40 kg

hammers 15 kg single

 

 

seated rows 70 kg yiha !

lateral pull downs 83 kg never eeeeeeeever did that

hammer 15 kg that's it

 

I had fun .. I laughed and worked out with the kids in the gym. They're awesome

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Tomorrow is month 5 of my steps in the fitness area.. when i look back i can see i gained 16 pounds from when I started. I got some PURE whey proteins and I'm taking 'em for like 2 weeks now ...

 

I bet it's a normal progressian .. i weigh 77 kg now and started at 69

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went kinda mellow on th eback yesterday. worked on my biceps really hard!

 

Ok some new pics here:

 

 

 

http://a177.ac-images.myspacecdn.com/images01/18/l_89fafb8ba3059d8a29c59dfff2231b48.jpg

 

 

http://a415.ac-images.myspacecdn.com/images01/58/l_b58d068ae0ccadfa7a37172c26885e9e.jpg

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