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Kenwood's Strength And Hypertrophy Training Journal.

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  1. 10-21-2006, 03:10 PM #1
    kenwood
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    Kenwood's Strength And Hypertrophy Training Journal.

    Intro: well my last journal wasnt very strict and consistant. soo decided to make a new one(isnt that a surprise).

    Goals:
    1. Strength.
    2. Mass- Gain 10lbs of LBM.

    Just A few measurments- Cold N Flexed:
    Upper Arms: Right: 16" l left: 15 1/2"
    Forearms: Right: 13" l Left:13"
    Quads: Right: 23 1/2" l left: 23 1/2"
    Calfs: Right: 16" l Left: 16"

    My Routine:
    Monday: chest & Triceps
    Incline Db presses
    Db Presses
    Dips
    Db Pullovers
    Skullcrushers
    one arm OH extensions.

    Tuesday: 20min of light cardio on stationary bike.

    Wednesday: Legs, Abs, and Delts
    ATG Squats
    Sld's
    Lunges
    OH Press
    Lateral raises
    Knee/leg raises

    Thursday: 20min of light cardio on stationary bike.

    Friday: Back & Biceps
    Rows
    Wg Pullups
    Chinups
    Seated Rows
    Db Alternating Hammer Curls
    Db Alternating Curls
    then a few Forearm exercises.

    Sat&Sun. OFF

    Calories will be to start off with 3000-3500cals. will bump 200cals every 2weeks if i dont see gains. if i see gains then i waill stay cals the same.
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  3. 10-22-2006, 12:30 AM #2
    kenwood
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    spent 2hours moving my power cage and olympic weights and bars and boxing stuff to another room w/a higher ceiling so i can do standing OH lifts and to attatch my high/low pulley cables. :yawn
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  4. 10-22-2006, 05:29 AM #3
    aceshigh
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    Quote Originally Posted by kenwood View Post
    Intro: well my last journal wasnt very strict and consistant. soo decided to make a new one(isnt that a surprise).

    Goals:
    1. Strength.
    2. Mass- Gain 10lbs of LBM.
    3. going back to school
    4. making no more pointless journals
    5. stop talking shit
    6. get a life
    7. get some pussy so im not a virgin anymore
    8. decide weather i am gay or not

    .
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  5. 10-23-2006, 02:48 AM #4
    TJ Cline
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    Quote Originally Posted by aceshigh View Post


    Best post on this thread.
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com
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  6. 10-23-2006, 11:25 AM #5
    kenwood
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    meal 1: apple, jerkey,1pc of bread, 1tbls spoon of pb.

    didnt have the food i needed atm so i had a quick meal.
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  7. 10-23-2006, 01:18 PM #6
    kenwood
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    gonna take a shower then eat meal 2. will edit this post w/meal 2's food.

    edit: meal 2:

    1scoop whey, 1cup of 2% milk, banana, 2tbl spoons of pb, 1pc of bread.
    Last edited by kenwood; 10-23-2006 at 01:33 PM.
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  8. 10-23-2006, 01:43 PM #7
    kenwood
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    just got done eating.. waiting an hour or 2 to go do my push workout
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  9. 10-23-2006, 05:51 PM #8
    kenwood
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    Thumbs up 10-23-06

    push workout:

    no-xplode,cellmass,nitrix

    Incline bench:
    135x8
    155x5
    185x5
    205x3

    Decline:
    185x5
    225x5
    225x5

    Standing OH Press:
    95x8
    135x5
    135x5

    Dips:
    bw+50x5
    bw+70x5
    bw+80x3

    db Pullover: (great stretch in chest)
    20x8
    30x8
    40x8

    seated overhead 1 arm db tricep extensions:
    20x8
    20x10
    20x12(killed)

    cellmass, nitrix

    i know my pecs,delts, and triceps are gonna be sore tomorrow lol.

    next meal will be at 8pm (10min)
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  10. 10-23-2006, 09:22 PM #9
    kenwood
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    PWO: 1tbl of honey, banana, 2scoops of whey, 1tbl of pb, 1 cup of oats, 2cups of 2%milk

    4th: jerkey, potatoe, 1tbl spoon of PB .
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  11. 10-24-2006, 01:15 PM #10
    kenwood
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    10/24/06

    triceps are pretty sore and so are some areas in my chest. .... off day today
    took cellmass and nitrix. almost outta nitrix. i ordered me a bottle of nitrix yesterday so should have it tomorrow and i also ordered ZMA and multivitamins/minerals.

    3pm: meal 1: apple, jerkey, 1tablespoon of pb on bread.
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  12. 10-24-2006, 03:42 PM #11
    kenwood
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    bodyweight today in the morning what 185lbs

    Meal 2: 5pm : bowel of chili mom made mmmmm
    Last edited by kenwood; 10-24-2006 at 04:03 PM.
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