kev's training stuff
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- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
had some trouble with my mom lately. She's been in and out the hospital for the last month... Next monday she's gonna have surgery. Since she's already had cancer and was really critical last month... it's gonna serious.
Well it might sound kinda lame but the two things that kept me going were:
1) my friends (to talk )
2) lifting weights ( to turn frustration into positive things )
3) art ( the result of positive things... and to get my mind to something else )
Thanks for your time,
stay gold,
KEV
Well it might sound kinda lame but the two things that kept me going were:
1) my friends (to talk )
2) lifting weights ( to turn frustration into positive things )
3) art ( the result of positive things... and to get my mind to something else )
Thanks for your time,
stay gold,
KEV
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- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
clark X kent wrote: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
Woww... Man . really .. really you are having good body structure.. Your necks and chest are looks good... I'm wondering while seeing your workouts.. Nice...
Gopi G
-
- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
-
- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
incline benchpress 4 sets 8 reps with 67 kg max
decline dumbellpress 8 X 24 kg / 8 X 26 kg / 8 X 30 kg's
pullovers with 40kg max
cable crossover 30 kg max
flat benchpress 77 kg till failure
incline pressdowns 25 kg
BENT OVER triceps extensions with dumbbells 15 kg
pulldown rope 20 kg
triceps extension with cable start with 20 kg and end with 10 kg till failure
decline dumbellpress 8 X 24 kg / 8 X 26 kg / 8 X 30 kg's
pullovers with 40kg max
cable crossover 30 kg max
flat benchpress 77 kg till failure
incline pressdowns 25 kg
BENT OVER triceps extensions with dumbbells 15 kg
pulldown rope 20 kg
triceps extension with cable start with 20 kg and end with 10 kg till failure
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- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
oct 13 th
Legs :
Squats 4 sets 20 reps : 100 kg's
calf exercises 4 sets 25 reps : 150 kg
seated calf 4 sets 25 reps :120 kg
Leg extensions 4 sets 60kg's
leg curls: 4 x 8 with 70 kg's
SHoulders
side raises building up :
25 x 5 kg's
20 x 7 kg's
15x x 10 kg's
10 x 12 kg's
5 x 15 kg's
Front raises 4 sets 8 reps : 10 - 12 -14 -18
Arnold press " " : 12 -14 -16 -18
Cable side raises 4 x 8 : 10-12-15-15
dumbbell shrugs : 4 x 8 120 kg
TODAY:
chest
benchpress
warm up 10 kg's
set 1: 48 kg's
set 2: 57 kg's
set 3: 67 kg's
set 4: 77 kg's with help
Decline bench
set 1 : 40 kg's
set 2 : 50 kg's
set 3: 60 kg's
set 4: 60 kg's
Dumbbell incline press thing
set 1: 24 kg's
set 2: 26 kg's
set 3: 28 kg's
set 4: 30 kg's ( neede help on the firt rep the rest went smooooth as butta haha. I love this exercise)
pullovers:
24-26-30-38 kg
cable flyes:
set 1: 15
set 2: 20
set 3: 25:
set 4: 30
triceps
bent over: 12-14-14-16 kg
press down : 10-15-25-30
reversed grip : 15-20-25-25
one handed cable extension: 10-15-15-15
BAM i was dead tired
Legs :
Squats 4 sets 20 reps : 100 kg's
calf exercises 4 sets 25 reps : 150 kg
seated calf 4 sets 25 reps :120 kg
Leg extensions 4 sets 60kg's
leg curls: 4 x 8 with 70 kg's
SHoulders
side raises building up :
25 x 5 kg's
20 x 7 kg's
15x x 10 kg's
10 x 12 kg's
5 x 15 kg's
Front raises 4 sets 8 reps : 10 - 12 -14 -18
Arnold press " " : 12 -14 -16 -18
Cable side raises 4 x 8 : 10-12-15-15
dumbbell shrugs : 4 x 8 120 kg
TODAY:
chest
benchpress
warm up 10 kg's
set 1: 48 kg's
set 2: 57 kg's
set 3: 67 kg's
set 4: 77 kg's with help
Decline bench
set 1 : 40 kg's
set 2 : 50 kg's
set 3: 60 kg's
set 4: 60 kg's
Dumbbell incline press thing

set 1: 24 kg's
set 2: 26 kg's
set 3: 28 kg's
set 4: 30 kg's ( neede help on the firt rep the rest went smooooth as butta haha. I love this exercise)
pullovers:
24-26-30-38 kg
cable flyes:
set 1: 15
set 2: 20
set 3: 25:
set 4: 30
triceps
bent over: 12-14-14-16 kg
press down : 10-15-25-30
reversed grip : 15-20-25-25
one handed cable extension: 10-15-15-15
BAM i was dead tired
Friends may come and go. But two hundred pounds is always two hundred pounds. , - Henry Rollins
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- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
BACK
Lateral pulldowns: 55-65-70-70
seated row : 55 -60-65-70
standing stretches arms pushdown: 15-20-25-30
Bent over row: 25-30-34-38 kg
biceps:
supercurls ( curl lef - curl both - curl right ) 10-14-16-16 ( i was dead )
preachers 14-16-18-18
hammers 12-14-15-15
concentrations 10-12-12-14
rolling the rop 2 kg 4 time sin a row
Lateral pulldowns: 55-65-70-70
seated row : 55 -60-65-70
standing stretches arms pushdown: 15-20-25-30
Bent over row: 25-30-34-38 kg
biceps:
supercurls ( curl lef - curl both - curl right ) 10-14-16-16 ( i was dead )
preachers 14-16-18-18
hammers 12-14-15-15
concentrations 10-12-12-14
rolling the rop 2 kg 4 time sin a row
Friends may come and go. But two hundred pounds is always two hundred pounds. , - Henry Rollins
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- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
Squats 60-70-80- 100 kg's
Leg curls : 50-60-70-80 kgs
calfs standing: 90-10-120-130 kg's
seatd calf: 80-90-90-100 kg's
shoulders:
standing side raises ( both arms swing outwards )
start with 4 kg's raised it 25 times
5 kg's 25 times
7kg's 20 times
10 kg's 15 times
12kg's 10 times
15 kg's 5 times
Front raises : 10-15-15-18
arnold press : 12-14-18-18 didn't do good because my right shoulder hurt like hell.
cable side raises: 15-15-15-15
shrugs: 70- 80-100-100 kg's
Leg curls : 50-60-70-80 kgs
calfs standing: 90-10-120-130 kg's
seatd calf: 80-90-90-100 kg's
shoulders:
standing side raises ( both arms swing outwards )
start with 4 kg's raised it 25 times
5 kg's 25 times
7kg's 20 times
10 kg's 15 times
12kg's 10 times
15 kg's 5 times
Front raises : 10-15-15-18
arnold press : 12-14-18-18 didn't do good because my right shoulder hurt like hell.
cable side raises: 15-15-15-15
shrugs: 70- 80-100-100 kg's
Friends may come and go. But two hundred pounds is always two hundred pounds. , - Henry Rollins
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- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
still alive and kicking, still going to the gym 4 times a week and I'm doing pretty well. The last 2 months I've gained almost an inch on my arms so that's pretty good
. I thought i peaked but since I'm training in supersets now i'm SURE I didn't peak at all... not even close. I love supersets. More variatoion and it really works for me !

Friends may come and go. But two hundred pounds is always two hundred pounds. , - Henry Rollins
-
- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
Chest
Benchpress 5 X 8
Incline dumbellpress 3 x 15
Incline fly 5x 8
Decline benchpress 3 x 15
Pullovers 5 x 8
Biceps
Hammer 5 x 8
Barbell scott curl 3 x 15
Seated dumbell race 5 x 8
Preacher curls 3 x 15
Biceps machine 5 x 8
Concentration curls 3 x 15
Rug
Lat pully 5 x 8
Seated rowing 3 x 15
Chin ups 5 x 8
Deltoid 3 x 15
Rowing machine 5 x 8
Lat pully to chest 3 x 15
Triceps
Push down 5 x 8
Lying tricep press 3 x 15
Bent over kickback 5 x 8
Dumbell behind head 3 x 15
Pully reversed grip push down 5 x 8
Lying dumbell press 3 x 15
Shoulders
Neck press 5 x 8
Standing lats 3 x 15
Bent over lats 5 x 8
Incline fly 3 x 15
Arnold press 5 x 8
legs
squats 5 x 8
Leg press 3 x 15
Leg biceps 5 x 8
calves 3 x 15
leg extensions 5 x 8
That's what I do in order to get more toned
I don't really drastically changed my diet ..; I just lift more weight on exercices and well I don't drink any kind of soad anymore which seems to help to cut and maintain muscle .. i'm still ove r176 pounds but seem to have lost some bodyfat
Benchpress 5 X 8
Incline dumbellpress 3 x 15
Incline fly 5x 8
Decline benchpress 3 x 15
Pullovers 5 x 8
Biceps
Hammer 5 x 8
Barbell scott curl 3 x 15
Seated dumbell race 5 x 8
Preacher curls 3 x 15
Biceps machine 5 x 8
Concentration curls 3 x 15
Rug
Lat pully 5 x 8
Seated rowing 3 x 15
Chin ups 5 x 8
Deltoid 3 x 15
Rowing machine 5 x 8
Lat pully to chest 3 x 15
Triceps
Push down 5 x 8
Lying tricep press 3 x 15
Bent over kickback 5 x 8
Dumbell behind head 3 x 15
Pully reversed grip push down 5 x 8
Lying dumbell press 3 x 15
Shoulders
Neck press 5 x 8
Standing lats 3 x 15
Bent over lats 5 x 8
Incline fly 3 x 15
Arnold press 5 x 8
legs
squats 5 x 8
Leg press 3 x 15
Leg biceps 5 x 8
calves 3 x 15
leg extensions 5 x 8
That's what I do in order to get more toned

I don't really drastically changed my diet ..; I just lift more weight on exercices and well I don't drink any kind of soad anymore which seems to help to cut and maintain muscle .. i'm still ove r176 pounds but seem to have lost some bodyfat
Friends may come and go. But two hundred pounds is always two hundred pounds. , - Henry Rollins
-
- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
Benchpress record... 228 pounds 5 reps
Neckpress 230 pounds 8 reps
Pullovers 100 pounds...
I used to suck at those. And this is the first time in forever that I actually feel ok about some of my lifts.
I still want bigger biceps
Neckpress 230 pounds 8 reps
Pullovers 100 pounds...
I used to suck at those. And this is the first time in forever that I actually feel ok about some of my lifts.
I still want bigger biceps

Friends may come and go. But two hundred pounds is always two hundred pounds. , - Henry Rollins
-
- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
today I benched 230 pounds. i'm HAPPY that's the most I eeeeeeeeeeeeeever benched. It's weird ... I used to stick at 120 pounds last year in june. the strength is there ... where's tha muscles ? I'm still not THAT defined or anything i just look big these days.
I keep losing weight and gaining strength though. And i'm still not sure if I should panic or if I should be proud....
BUT today I set a personal record and I'm proud of myself ...
Thank you all.
I keep losing weight and gaining strength though. And i'm still not sure if I should panic or if I should be proud....
BUT today I set a personal record and I'm proud of myself ...
Thank you all.
Friends may come and go. But two hundred pounds is always two hundred pounds. , - Henry Rollins
-
- Manatee
- Posts: 218
- Joined: Thu Feb 08, 2007 6:05 pm
- Location: Belgium
Re: kev's training stuff
i benched 106 kg's this week
personal record !
personal record !
Friends may come and go. But two hundred pounds is always two hundred pounds. , - Henry Rollins
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