SQUATS

LEG EXTENSIONS

SEATED CALF RAISES

SQUATS

135 lbs  x 6

185 lbs x 6

225 lbs x 6

225 lbs x 6

LEG EXTENSIONS

100 lbs x 12

120 lbs x 12

120 lbs x 12

120 lbs x 15

STANDING LEG CURLS

100 lbs x 6

120 lbs x 6

120 lbs x 6

120 lbs x 6

SEATED CALVES

135 lbs x 6

180 lbs x 6

180 lbs x 6

215 lbs x 6

Category: Training

The Finger Man is a static contraction and raw food guru. His basement is a personal training compound with equipment he built himself or altered with a blowtorch and a saw.

The Finger Man is not big, but he’s strong. He trains for unworldly tendon and muscle strength and a lean, shredded physique. He taught me lessons about training and diet that I’ll never forget. I caught it all on video and I’ll be showing the whole adventure in three parts.

The Finger Man is a visionary. Whether or not you agree with his training and diet methods, we can all be inspired by his independence, creativity, education and fierce commitment to strength and health. This adventure is the first of many we’ll take on this blog in an effort to broaden our perspective on training techniques around the world.

Here’s Part One: Static Contractions

Category: Nutrition

Started this morning with a killer leg workout. Squats, leg extensions and lying down curls.

In the afternoon I attacked chest, shoulders and tris. Here are highlights from the afternoon workout followed by a write up of the full day’s workout program.

I’m feeling it. Tired but I want you guys to see this – I’m putting this up before I crash. These three clips are just a small fraction of an insane workout, as you’ll see in the write-up at the bottom.

By the time I got to the last set of incline dumbells I didn’t feel like talking. I had to focus. I’m just looking at these freakin’ things thinking what am I getting myself into? I remember kicking the dumbells up with my knees repeatedly, struggling to get ’em up, but once I did, I had it – six reps. No matter how hard it gets, you push through, give it your best shot.

FULL DAY’S WORKOUT

BARBELL SQUATS

4 sets: 135 lbs x 20

LEG EXTENSIONS

6 sets: 140 lbs x 12

LYING LEG CURLS

6 sets: 140 lbs x 12

INCLINE DUMBELL PRESS

50 lbs x 8

80 lbs x 6

100 lbs x 6

120 lbs x 6

FLAT BENCH PRESS

4 sets: 225 lbs x 6

INCLINE DUMBELL FLIES

40 lbs x 12

40 lbs x 12

50 lbs x 12

50 lbs x 12

SMITH MACHINE BEHIND THE NECK PRESS

135 lbs x 6

185 lbs x 6

185 lbs x 6

185 lbs x 6

FRONT DUMBELL RAISES

40 lbs x 6

50 lbs x 6

40 lbs x 6

50 lbs x 6

(I went back down to 40 lbs on the third set because I was starting to lose form a little. Sometimes it can maximize your set to regroup with a lower weight and then finish strong.)

And it goes on…

SIDE DUMBELL RAISES

40 lbs x 6

40 lbs x 6

30 lbs x 6 (lower to regroup)

40 lbs x 6

EZ CURL BAR PUSHDOWNS

150 lbs x 20

150 lbs x 20

120 lbs x 20

120  lbs x 20

EZ CURL SKULL CRUSHERS

75 lbs x 6

95 lbs x 6

95 lbs x 8

75 lbs x 8

I think that’s enough for today. I mentioned yesterday I wanted to include biceps today to shock the muscle after doing back yesterday. After all this, there was no way, man.

Thanks again for your support. Your involvement on this blog inspires me to push myself harder and harder. Goodnight.

Category: Training

BENT OVER ROWS:

4 sets: 60kg + bar (177 lbs) x 6

ONE ARM ROWS

100 lbs x 6

120 lbs x 6

130 lbs x 6

140 lbs x 6

Correction: in the video I said I’d be doing Seated Rows next, but I meant T-Bar Rows instead. (Below).

T-BAR ROWS

4 sets: 195 lbs x 6

SEATED ROWS

4 sets: 200 lbs x 12

SHOULDER SHRUGS

3 sets: 315 lbs x 6

No biceps today which may seem to go against what I said earlier about always training biceps with back. However, this week is all about shocking the muscles. My biceps are pretty shot today, I’m going to shock them by training them with chest, shoulder and tris tomorrow.

Category: Training

LEG PRESS

525 lbs (5 plates each side) x 12

615 lbs (6 plates) x 12

705 lbs (7 plates) x 12

795 lbs (8 plates) x 12

885 lbs (9 plates) x 12

975 lbs (10 plates) x 12

1,065 lbs (11 plates) x 12

Really felt the burn on this one. Shocking the muscle is usually something bodybuilders do when they hit a plateau. I’m doing it to grow faster near the beginning of a new program – my leg muscles can handle more than the tendons right now, so the way to tear down the muscle without injury is to burn them out every other day for two weeks. We’ll see what happens. 

HACK SQUATS

90 lbs x 6

180 lbs x 6

180 lbs x 6

270 lbs x 6

LEG EXTENSIONS 

100 x 12

110 x 12

120 x 12

120 x 12

LEG CURLS

6 sets of 120 lbs x 12

STANDING CALF RAISES

6 sets of 260 x 10

I have a tough week of leg training ahead. In addition to workouts I’ll have some other footage that will blow your mind. More on that, later. 

I just want to say that the supplement mix I’m taking is an NO2 formula mixed with amino acids and natural elements that reduce fatigue, elevate mood and flush lactic acid buildup. I made it with a friend to help my workouts – I’m not involved with any outside corporate agendas. I felt a strong difference so I’m going to keep using it and I’ll let you know how it goes.

I won Mr. Maryland without taking any sort of supplement or drug. Some supplements can help your workouts, but I’m living proof you can get plenty big without taking a supplement. If a supplement is safe and works for you, go for it – but supplements are not a requirement. 

My commitment to share my journey on this blog continues whether or not you buy something I make available. I express myself on this blog in a way I couldn’t anywhere else, and you inspire me to train harder and find new reserves of personal strength. 

I’m working hard and I’m sore to the bone trying to live up to this challenging goal. I’m not on any gear and I’ll take any test publicly to convert the skeptics. To those of you who write in with kind words and reports of your successes – your support and friendship are the ingredients that keep me going.

– Kevin

Category: Training