Kevin's training - 1st journal... be gentle. - Page 3

Kevin2323 · 07-15-2010, 08:09 PM

sorry I think it just wasn't processed yet it looks to be good now. Thanks for checking in by the way. Any advice from you would be really appreciated.

Kevin2323 · 07-17-2010, 09:37 AM

July 17 2010
Dynamic Effort squats-
Warm up- 135X8
Worksets 215X8X2

Barbell Lunges-
Warmup 95X10
Worksets 135X10X10X13

Abs on GHR -bodyweight X10X10X5

***exmgtoo*** · 07-18-2010, 03:40 PM

Quote:

Originally Posted by Kevin2323

http://www.youtube.com/watch?v=dr53vMb4R10 okay I think I have it fixed. I'm not good with computers.

move the platform 1 hole closer. so your knees will be higher on the pads.

variations

http://www.youtube.com/watch?v=G5pNS0hdt-w&NR=1
http://www.youtube.com/watch?v=tCgmR...eature=related

Kevin2323 · 07-21-2010, 01:07 PM

Thanks Ex for the advice. I'll have to give those variations a shot once I've got the hang of it. Like everyone else has said it's great having someone with your knowledge base that's so willing to help out.

Dynamic bench- warm up,
135 plus chain 8X3

Close grip 3-board press
135X10
205X6
225X2
245X9

Barbell Rows - overhand with straps.
135X10
185X8
215X10

Kevin2323 · 07-23-2010, 05:52 PM

July 23 2010
Max Effort lower-rack deadlifts
warm up then:
230X5
280X3
325X2
370X1
415X1
440X1
470X1 (10 lb PR)

Glute ham raises- Made the modification that Ex mentioned and this makes the exercise much harder which is good. I was getting one and two reps and then choked a light band for assistance. So I have no idea what the reps came out to but it felt good.

GHR abs- with choked bandX10X10X12

Good workout today I'm also down a bit in weight and am feeling better than I have in a long time getting into the gym.

twitch · 07-23-2010, 08:14 PM

Nice rack pulls. Anticipating 5 bills?

Kevin2323 · 07-26-2010, 02:23 PM

July 26 2010- Max Effort upper- Floor presses
Warm up then:
145X5
175X3
205X2
230X1
260X1
275X1
290X1 (5 lb pr)

bench press 195 X10X10X13

pull ups +20 lbs
6+5+4+3+3

Twitch- yeah I'm definitely hoping to hit some milestones. the 500 pound rack deadlift and a 300 lb bench are first and foremost. I think if everything goes well the 300 pound should not be too difficult. Also I'd like to pull off the floor soon and see where my regular deadlift is. I haven't done this in awhile and I'd like to pull 450 at least.

Felt good today and the 290 went up pretty good.

Kevin2323 · 07-30-2010, 02:50 PM

July 30 2010- bodyweight this morning upon waking 223.5 lbs
Dynamic Effort squats-
Warm up- 135X8
Worksets 215X8X2

Barbell Lunges-
Warmup 95X10
Worksets 140X10X10X13

I skipped abs today and did 10 assisted glute ham raises

Kevin2323 · 08-02-2010, 06:06 PM

August 2 2010

Well I've been doing the same routine for I guess about 7 months now, I'm going to make a slight modification and try something similar to the 2-day IA recommends. Basically just eliminating DE work and alternating the max effort days. We'll see how it goes.

Max effort upper
Floor press. warm up then :
145X5
180X3
205X2
235X1
265X1
280X1
295X1 (5 lb pr)

lying dumbbell extensions 45'sX8X8X4

barbell rows
135X10
185X8
220X10

***exmgtoo*** · 08-02-2010, 06:35 PM

congrats on the pr

07-23-2010, 08:14 PM	#26
twitch Senior Member Join Date: Mar 2010 Location: Florida Posts: 660	Nice rack pulls. Anticipating 5 bills? __________________ Twitch's Log Tough times don't last; tough people do. Many people will never reach their goals. That is because you get what you put into this. Bests: Bench-255 Squat-305 Deadlift-460

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07-15-2010, 08:09 PM	#21
Kevin2323 Senior Member Join Date: Apr 2008 Posts: 389	sorry I think it just wasn't processed yet it looks to be good now. Thanks for checking in by the way. Any advice from you would be really appreciated.

07-17-2010, 09:37 AM	#22
Kevin2323 Senior Member Join Date: Apr 2008 Posts: 389	July 17 2010 Dynamic Effort squats- Warm up- 135X8 Worksets 215X8X2 Barbell Lunges- Warmup 95X10 Worksets 135X10X10X13 Abs on GHR -bodyweight X10X10X5

07-21-2010, 01:07 PM	#24
Kevin2323 Senior Member Join Date: Apr 2008 Posts: 389	Thanks Ex for the advice. I'll have to give those variations a shot once I've got the hang of it. Like everyone else has said it's great having someone with your knowledge base that's so willing to help out. Dynamic bench- warm up, 135 plus chain 8X3 Close grip 3-board press 135X10 205X6 225X2 245X9 Barbell Rows - overhand with straps. 135X10 185X8 215X10

07-23-2010, 05:52 PM	#25
Kevin2323 Senior Member Join Date: Apr 2008 Posts: 389	July 23 2010 Max Effort lower-rack deadlifts warm up then: 230X5 280X3 325X2 370X1 415X1 440X1 470X1 (10 lb PR) Glute ham raises- Made the modification that Ex mentioned and this makes the exercise much harder which is good. I was getting one and two reps and then choked a light band for assistance. So I have no idea what the reps came out to but it felt good. GHR abs- with choked bandX10X10X12 Good workout today I'm also down a bit in weight and am feeling better than I have in a long time getting into the gym.

07-26-2010, 02:23 PM	#27
Kevin2323 Senior Member Join Date: Apr 2008 Posts: 389	July 26 2010- Max Effort upper- Floor presses Warm up then: 145X5 175X3 205X2 230X1 260X1 275X1 290X1 (5 lb pr) bench press 195 X10X10X13 pull ups +20 lbs 6+5+4+3+3 Twitch- yeah I'm definitely hoping to hit some milestones. the 500 pound rack deadlift and a 300 lb bench are first and foremost. I think if everything goes well the 300 pound should not be too difficult. Also I'd like to pull off the floor soon and see where my regular deadlift is. I haven't done this in awhile and I'd like to pull 450 at least. Felt good today and the 290 went up pretty good.

07-30-2010, 02:50 PM	#28
Kevin2323 Senior Member Join Date: Apr 2008 Posts: 389	July 30 2010- bodyweight this morning upon waking 223.5 lbs Dynamic Effort squats- Warm up- 135X8 Worksets 215X8X2 Barbell Lunges- Warmup 95X10 Worksets 140X10X10X13 I skipped abs today and did 10 assisted glute ham raises

08-02-2010, 06:06 PM	#29
Kevin2323 Senior Member Join Date: Apr 2008 Posts: 389	August 2 2010 Well I've been doing the same routine for I guess about 7 months now, I'm going to make a slight modification and try something similar to the 2-day IA recommends. Basically just eliminating DE work and alternating the max effort days. We'll see how it goes. Max effort upper Floor press. warm up then : 145X5 180X3 205X2 235X1 265X1 280X1 295X1 (5 lb pr) lying dumbbell extensions 45'sX8X8X4 barbell rows 135X10 185X8 220X10

08-02-2010, 06:35 PM	#30
*exmgtoo* Site owner Join Date: Jan 2010 Location: myrtle beach sc, usa Posts: 9,674	congrats on the pr

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