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kev's training stuff


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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

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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

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  • 1 month later...

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

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  • 3 months later...
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...

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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

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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

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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

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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

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  • 3 months later...

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 !

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  • 2 months later...

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

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  • 4 weeks later...
  • 4 weeks later...

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.

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  • 4 weeks later...

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