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Post by kevin55 on Dec 22, 2011 17:33:41 GMT -5
12-21-11
Squat (green bands 150lbs)
135-5
185-5
225-3
275-3
315-3
405-5-2(1min rest)
475-1
500-1
Leg extensions
150-4-10
Leg curls
70-2-10
80-2-10
Calf raises (leg press)
270-4-30
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Post by kevin55 on Dec 22, 2011 22:59:13 GMT -5
12-22-11
Barbell curls
95-10
115-10
135-2-10
155-6
185-1
Isolation Dumbell curls
45-3-10
Lockouts (10 hole)
135-10
225-8
315-7
405-7
455-3
495-3
525-2-2
545-1
Decline Bench
135-10
185-10
225-10
315-10
330-10
Incline Bench
225-6
275-5
315-5
335-5
345-2-2
275-7
Kennelly presses
45-10
60-2-10
ABS
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Post by Brian Hill on Dec 24, 2011 7:40:16 GMT -5
Looking strong kevin! What are kennelly presses?
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Post by kevin55 on Dec 26, 2011 16:02:27 GMT -5
12-24-11
Deadlifts
135-10
225-10
315-5
405-5
495-1
525-1
550-1
585-1
600-0 half way lost grip with one hand.
435-5 (3 inch box no belt)
405-5 (3 inch box no belt)
315-10(3 inch box no belt)
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Post by kevin55 on Dec 26, 2011 16:07:04 GMT -5
12-26-11
Bench
135-10
185-6
225-6
315-3
365-2
405-5
435-2
455-3-2
435-3
405-5 (pause reps)
365-8(pause reps)
Tricep pushdowns
180-15
270-2-12
320-10
360-10
180-10
Military Press
95-10
135-10
185-2-10
195-10
Cable Kickbacks
30-3-10
Shrugs
90-4-26
Ab Wheel
3-12
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Post by kevin55 on Dec 31, 2011 13:19:04 GMT -5
12-28-11
Squat
135-8
185-5
225-5
315-2
405-2
455-2
495-1
545-1
545-3-1(wraps)
495-2 (pause reps)
405-5(pause reps)
315-6(pause reps)
Leg Press
450-5
540-5
630-5
720-5
Leg Curls
70-10
80-2-10
90-10
Leg Extensions
150-3-10
Dumbell stiff legs
60-3-10
Calf raises
115-30
140-30
165-30
190-30
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Post by kevin55 on Dec 31, 2011 13:24:37 GMT -5
12-29-11
Preacher Curls
70-20
90-4-10
Alternating Dumbell curls
45-3-10
Floor Press
135-10
225-7
315-7
365-5
405-5
435-2
455-1
475-2-1
405-4 (pause)
Incline Bench
135-10
185-6
225-6
275-6
315-5
335-5
365-2-3
Decline Bench
225-10
275-10
285-2-10
Weighted Dips (55lbs)
55-3-12
ABS
Workouts felt great. Decided to take saturday off just to rest up and get my strength back. Extremely tired from the squat workout, but sometimes you need days like that to get your ass in line lol. Hopefully I can get my squat strength back.
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Post by Brian Hill on Jan 1, 2012 11:02:05 GMT -5
Looking strong kevin! When is that meet you're training for?
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Post by kevin55 on Jan 11, 2012 22:15:23 GMT -5
1-11-12
Squat
135-8
185-6
225-6
315-3
405-2
455-3-2
475-2
485-2
485-1
505-2(knee wraps)
605-walkout (15 secs)
635-walkout (15secs)
315-10
Leg Press
450-5
540-5
630-5
720-5
Leg Curls
60-10
70-2-10
80-10
Leg Extensions
120-10
130-10
150-10
Cable Pullthroughs
80-10
90-10
Standing Calf Raises
170-4-30
I'm back after a very eventful 2 weeks. For starters on new years I ended catching the flu which put me out of the gym for the whole entire following week and stayed in the bed for 3 of those days. Beginning of this week school started so my whole lifting schedule has changed on top of that. So now I'm fully recovered so what and it looks like I will not be able to compete full power in two weeks for the SPF Tennessee State Championships,but I am still going to try to bench if that power comes back fast. Workout sucked today, my legs were totally out of it, but it will come back. Let's get ready for the PRO/AM.
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Post by kevin55 on Jan 12, 2012 22:05:37 GMT -5
1-12-12
Bench
135-8
185-6
225-6
315-3
365-2
405-4
420-3-2
430-2
405-3 (pause)
Board bench (4 board)
455-5
465-4
475-3
485-2
415-5
Incline Bench
135-8
185-6
225-5
275-5
315-2-4
225-6
Seated Reverse cable pushdowns
70-3-20
60-20
Light Shrugs
60-2-50
ABS
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Post by kevin55 on Jan 15, 2012 20:11:50 GMT -5
1-14-12
Rack pulls (3 hole)
135-8
225-5
315-5
405-5
495-2
535-3-2 ( 1min and half rest)
315-10 (no belt)
Dumbell Rows
100-10
120-10
135-10
150-10
Lat pulls
90-10
115-10
140-10
165-10
190-10
90-12
Goodmorning Machine
160-20
180-3-20
Barbell curls
95-10
115-10
135-10
135-8
Cable curls
45-20
70-3-20
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Post by kevin55 on Jan 15, 2012 20:17:53 GMT -5
1-15-12
Decline Bench
135-10
185-10
225-2-10
275-10
225-10
185-10
Incline Flyes
45-4-10
30-10
25-6
Shoulder press machine
50-15
90-2-15
50-15
Front plate raises
45-4-15
35-16
Lateral raises
30-4-12
15-10
Seated rear dealt raises
25-10
15-4-10
10-14
Shrugs
315-4-20
ABS
Everything done with 1 min breaks, Just wanted to get the blood pumping today.
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Post by kevin55 on Jan 18, 2012 23:42:10 GMT -5
1-18-12
Box Squat (green bands 150lbs tension)
135-3
185-3
225-3
275-3
315-7-2(45 secs breaks)
405-2
Front squat
135-5
185-3-5
225-5
Leg curls
70-10
80-2-10
70-10
Calf Raises
135-4-30
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Post by kevin55 on Jan 22, 2012 14:27:22 GMT -5
1-19-12
Bench
135-8
185-6
225-6
315-3
365-2
405-3
420-2
430-1
420-2-2
405-3
315-10
Incline bench
135-10
185-5
225-5
275-5
315-4
335-2-2
245-8
Tricep pushdowns
100-2-15
110-2-12
60-15
Tricep extensions
45-12
55-12
60-12
45-19
Shrugs
60-2-51
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Post by kevin55 on Jan 22, 2012 14:31:21 GMT -5
1-21-12
Deadlifts
135-10
225-10
315-5
405-5
495-1
535-1
555-2-1
565-1
495-4
405-3 3 inch box no belt
315-7 3 inch box no belt
Barbell rows
225-8
235-8
245-2-8
Row machine
140-10
180-10
200-10
230-10
160-12
Good mornings
135-8
185-8
225-8
275-5
315-2-5
Incline curls
45-4-8
30-6
Standing high pulley cable curls
30-4-8
20-5
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