kev's training stuff

[clark X kent]

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

[clark X kent]

ok I weigh 176 right now ... aka i'm happy

I wanna make 190 before summer 2008.

I'm happy about my result sin my chest and shoulder area. I'm not satisfied with my biceps and abs though. They seem to be my weaker link.

Any tips training them harder ?

[ggopi19]

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...

[clark X kent]

haha wow thanks a million man

[clark X kent]

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

[clark X kent]

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

[clark X kent]

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

[clark X kent]

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

[clark X kent]

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 !

[clark X kent]

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

[clark X kent]

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

[clark X kent]

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.

[clark X kent]

i benched 106 kg's this week



personal record !