Levrone Transformation, Chest & Tris #4 • LevroneReport.com

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