clark X kent Posted May 2, 2007 Author Share Posted May 2, 2007 chest... Flats didn't go too well .. i pressed 57 kg's today .. couldn't do more ... inclined went awesome today weird weird weeeeeird triceps went pretty well Link to comment Share on other sites More sharing options...
clark X kent Posted May 4, 2007 Author Share Posted May 4, 2007 didn't do well today COME ON KEV ! Link to comment Share on other sites More sharing options...
offense74 Posted May 4, 2007 Share Posted May 4, 2007 Keep it up, you look big dude Link to comment Share on other sites More sharing options...
clark X kent Posted May 8, 2007 Author Share Posted May 8, 2007 hahaha thx man ok ok new training program and man oh man it's heavy ... Threw in 4 sets of 60 different kinds of ab exercises EACH day. Why ? I need to build more muscle for kung fu training. ah well ... bench press ... 70 kg flat i bet that' sthe most I ever did . last week I sucked... this week i was happy decline 50 kg flat... good times dumbbells ? 22 kg .. went a lil' easy on these today ... flyes ... 25 kg ---> 50 times triceps : pressdown 25kg max reversed : 25 kg rope pull down 15 kg i was exhausted dips: 60 times my body weight 76,5 kg ... abs : 60 bicycle crunches 60 leg raises 60 regular sit ups 60 sides / abs good training ? yeah had fun ? i love it Link to comment Share on other sites More sharing options...
clark X kent Posted May 15, 2007 Author Share Posted May 15, 2007 bench press ... 71 kg flatdecline 50 kg flat... good times dumbbells ? 24 kg .. flyes ... 35 kg triceps : pressdown 25kg max reversed : 25 kg rope pull down 15 kg i was exhausted dips: 60 times my body weight 76,5 kg ... abs : 60 bicycle crunches 60 leg raises 60 regular sit ups 60 sides / abs Link to comment Share on other sites More sharing options...
clark X kent Posted June 30, 2007 Author Share Posted June 30, 2007 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 Link to comment Share on other sites More sharing options...
clark X kent Posted October 6, 2007 Author Share Posted October 6, 2007 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 ? Link to comment Share on other sites More sharing options...
ggopi19 Posted October 6, 2007 Share Posted October 6, 2007 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... Link to comment Share on other sites More sharing options...
clark X kent Posted October 8, 2007 Author Share Posted October 8, 2007 haha wow thanks a million man Link to comment Share on other sites More sharing options...
clark X kent Posted October 8, 2007 Author Share Posted October 8, 2007 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 maxcable crossover 30 kg maxflat 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 Link to comment Share on other sites More sharing options...
clark X kent Posted October 10, 2007 Author Share Posted October 10, 2007 oct 13 th Legs :Squats 4 sets 20 reps : 100 kg'scalf exercises 4 sets 25 reps : 150 kgseated calf 4 sets 25 reps :120 kg Leg extensions 4 sets 60kg'sleg curls: 4 x 8 with 70 kg's SHoulders side raises building up :25 x 5 kg's20 x 7 kg's15x x 10 kg's10 x 12 kg's5 x 15 kg's Front raises 4 sets 8 reps : 10 - 12 -14 -18 Arnold press " " : 12 -14 -16 -18Cable side raises 4 x 8 : 10-12-15-15dumbbell shrugs : 4 x 8 120 kg TODAY: chest benchpresswarm up 10 kg'sset 1: 48 kg'sset 2: 57 kg'sset 3: 67 kg'sset 4: 77 kg's with help Decline benchset 1 : 40 kg'sset 2 : 50 kg'sset 3: 60 kg'sset 4: 60 kg's Dumbbell incline press thing set 1: 24 kg's set 2: 26 kg'sset 3: 28 kg'sset 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: 15set 2: 20set 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 Link to comment Share on other sites More sharing options...
clark X kent Posted October 17, 2007 Author Share Posted October 17, 2007 BACK Lateral pulldowns: 55-65-70-70seated row : 55 -60-65-70standing stretches arms pushdown: 15-20-25-30Bent over row: 25-30-34-38 kg biceps: supercurls ( curl lef - curl both - curl right ) 10-14-16-16 ( i was dead )preachers 14-16-18-18hammers 12-14-15-15concentrations 10-12-12-14 rolling the rop 2 kg 4 time sin a row Link to comment Share on other sites More sharing options...
clark X kent Posted October 20, 2007 Author Share Posted October 20, 2007 Squats 60-70-80- 100 kg'sLeg curls : 50-60-70-80 kgscalfs standing: 90-10-120-130 kg'sseatd calf: 80-90-90-100 kg's shoulders: standing side raises ( both arms swing outwards )start with 4 kg's raised it 25 times5 kg's 25 times7kg's 20 times10 kg's 15 times12kg's 10 times15 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 Link to comment Share on other sites More sharing options...
clark X kent Posted February 11, 2008 Author Share Posted February 11, 2008 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 ! Link to comment Share on other sites More sharing options...
clark X kent Posted April 19, 2008 Author Share Posted April 19, 2008 ChestBenchpress 5 X 8Incline dumbellpress 3 x 15Incline fly 5x 8Decline benchpress 3 x 15Pullovers 5 x 8 BicepsHammer 5 x 8Barbell scott curl 3 x 15Seated dumbell race 5 x 8Preacher curls 3 x 15Biceps machine 5 x 8Concentration curls 3 x 15 RugLat pully 5 x 8Seated rowing 3 x 15Chin ups 5 x 8Deltoid 3 x 15Rowing machine 5 x 8Lat pully to chest 3 x 15 TricepsPush down 5 x 8Lying tricep press 3 x 15Bent over kickback 5 x 8Dumbell behind head 3 x 15Pully reversed grip push down 5 x 8Lying dumbell press 3 x 15 ShouldersNeck press 5 x 8Standing lats 3 x 15Bent over lats 5 x 8Incline fly 3 x 15Arnold press 5 x 8 legssquats 5 x 8Leg press 3 x 15Leg biceps 5 x 8calves 3 x 15leg 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 Link to comment Share on other sites More sharing options...
clark X kent Posted May 16, 2008 Author Share Posted May 16, 2008 Benchpress record... 228 pounds 5 repsNeckpress 230 pounds 8 repsPullovers 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 Link to comment Share on other sites More sharing options...
clark X kent Posted June 10, 2008 Author Share Posted June 10, 2008 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. Link to comment Share on other sites More sharing options...
clark X kent Posted July 4, 2008 Author Share Posted July 4, 2008 i benched 106 kg's this week personal record ! Link to comment Share on other sites More sharing options...
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