FLAT BENCH DUMBELL PRESS

1st set: 50 lbs, 8 reps

2nd set: 70 lbs, 8 reps

3rd set: 90 lbs, 8 reps

4th set: 95 lbs, 8 reps

INCLINE DUMBELL PRESS

1st set: 65 lbs, 8 reps

2nd set: 70 lbs, 8 reps

3rd set: 70 lbs, 8 reps

4th set: 80 lbs, 8 reps

DUMBELL FLIES

1st set: 40 lbs, 8 reps

2nd set: 40 lbs, 8 reps

3rd set: 50 lbs, 6 reps

4th set: 50 lbs, 6 reps

PECK DECK FLIES

1st set: 150 lbs, 8 reps

2nd set: 165 lbs, 8 reps

3rd set: 170 lbs, 8 reps

4th set: 150 lbs, 13 reps

(High reps on the last set, trying to shock the muscle on my last chest exercise, last set.)

TRICEPS PUSHDOWNS WITH EZ CURL BAR

1st set: 80 lbs, 20 reps

2nd set: 80 lbs, 20 reps

3rd set: 80 lbs, 20 reps

4th set: 80 lbs, 20 reps

I did four sets of twenty because by now my tris were halfway worn out from the chest work. Doing high reps just shocks the muscle and really burns it out. The tris are not a big muscle group – small muscle groups need high volume, high reps, they can take a lot of punishment and recuperate faster.

Truth is I never did that much for triceps, which might surprise you given my triceps. A lot of my triceps development came from working heavy weight on chest and shoulders.

My shoulders were sore from the last workout. Remember, I’m only three weeks in after a long hiatus. The shoulders were still regenerating so I let ’em alone. Listen to your body, train hard, but also train smart. 

I weighed in today at 217. I’m estimating a five pound fat loss due to cardio and a lean diet. This subtracts from my overall weight, but not from the total of added lean muscle, which I calculate at about 16 lbs, right on schedule.

The overall weight puts me behind schedule, but for good reason. I’m trying to get big AND cut. We’ll see what happens, I’m working with my long-time custom nutritional ingredient specialist to get a boost in coming weeks. I look forward to seeing how that shakes out, cause I suspect the gains ahead aren’t going to come quite as easy. I’ll let you know. Didn’t have time to snap the pic today, I will definitely have it up tomorrow. 

– Kevin

Category: Training

This was an awesome workout. I did 16 sets per body part yesterday. The nutrition is working, my body and mind are starting to adjust, it’s all falling into place. Thanks again to Chris for the spot on the preacher curls. Stay tuned for progress photo, weight and measurements on Friday. 

FRONT LAT PULLDOWNS

1st set: 15o lbs, 10 reps

2nd set: 165 lbs, 8 reps

3rd set: 170 lbs, 8 reps

4th set: 18o lbs, 8 reps

REAR LAT PULLDOWNS

1st set: 12o lbs, 6 reps

2nd set: 130 lbs, 6 reps

3rd set: 135 lbs, 6 reps

4th set: 15o lbs, 8 reps

SEATED ROWS

1st set: 12o lbs, 6 reps

2nd set: 140 lbs, 6 reps

3rd set: 150 lbs, 6 reps

4th set: 16o lbs, 8 reps

ONE-ARM ROWS

1st set: 65 lbs, 6 reps

2nd set: 70 lbs, 6 reps

3rd set: 75 lbs, 6 reps

4th set: 105 lbs, 6 reps

ALTERNATING ONE-ARM DUMBELL CURLS

1st set: 40 lbs, 6 reps

2nd set: 40 lbs, 6 reps

3rd set: 50 lbs, 6 reps

4th set: 5o lbs, 6 reps

HAMMER CURLS

1st set: 25 lbs, 6 reps

2nd set: 30 lbs, 6 reps

3rd set: 40 lbs, 6 reps

4th set: 40 lbs, 6 reps

STRAIGHT BAR CURLS

1st set: 75 lbs, 6 reps

2nd set: 85 lbs, 6 reps

3rd set: 95 lbs, 6 reps

4th set: 95 lbs, 6 reps

PREACHER CURLS

1st set: 55 lbs, 6 reps

2nd set: 60 lbs, 6 reps

3rd set: 65 lbs, 6 reps

4th set: 65 lbs, 6 reps

Category: Training

Here are scenes of the complete workout from Sunday. Cardio & shoulders. You’ll notice that it includes that same clip with 80 lb dumbs – this shows one set from the exercises from that day.

I usually do four sets of each exercise. For the clips that I upload to this site, I usually just do one of those sets per exercise. I like to show the last one because that’s the most intense set, but keep in mind that I’m doing at least four sets per exercise. This may seem obvious, but I’m saying it for the  benefit of my friends overseas who may not have the easiest time understanding what I’m saying on the video.

Category: Training

With all the hard reps and sets so far, this was the hardest thing I’ve done. Try eating dinner with a camera in your face. That camera person is nuts. I wanted to throw the camera out the window. When people see this they either cry laughing or just think it’s weird. Let me know what you think.

More footage from my last workout is going up in a few hours. 

Kevin

Category: Training

Category: TLR