Raz

Hey nice journal Kenwood, I mean Kinkery lol!

Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.

kinkery

today= off. yardwork

kinkery

noting: upped it to 30mg's today!

kinkery

reminder goals:

goal weight: 160-165lbs (weight now is 180-183lbs)
keep strength up
do cardio!! atleast 2x's aweek

kinkery

well today was suppose to be legs + Abs but i still have that cramp in my left upper leg. and legs are kinda sore anyway. so today i'm going to do shoulders and triceps. Skullcrusher = <3

kinkery

Todays workout was awesome. keep getting PR's on skullcrushers- anyway to the workout:

Standing OH BB Press:
115 x 8
135 x 6

Stopped, pain in my wrist and delts

seated DB OH Press:
55 x 10
75 x 8
75 x 6

Skullcrushers!!:
85 x 10
105 x 8
105 x 12
115 x 8


One-arm seated OH Extensions:
25 x 8
35 x 8
35 x 10

Standing Lateral raises:
25 x 8
25 x 10
25 x 10
(got PR's On these too )

then supersetted-

wristcurls: 25 x 12 x 2 sets
rev wrist curls: 25 x 12 x 2 sets

KEFE

Nice workout man.

14 year old IronMagLabs Athlete
Bench 215x2
Squat max 260-280
156lbs 5'6

kinkery

Thanks

kinkery

tomorrow will be Back and traps

kinkery

kinkery

YouTube Video

kinkery

well today was Back and Traps here we go-----

Underheand Lat-Pulldowns:
70 x 12
120 x 12
120 x 10

Bentover T-bar rows(with V handle and with the oly bar):
2 plates x 12
3 plates x 8
3 plates + a 25 x 8

WG Pullups(palmas away and about 1" outside of shoulder width):
BW x 6
BW x 6
stopped. was doing them on the powerrack chinup place but the bar is shaped like an EZ curl bar and didnt feel right so i took a 45 oly bar and threw it across the top of the rack and did wg pullups on it. {to coninue}:
BW x 6 (felt much better in the lats )
BW x 8
BW + 25 x 6
BW + 25 x 8
BW x 12

Bentover Rows:
1 set : 225 x 6

Standing Straight Arm Pushdowns:
40 x 10
50 x 10
50 x 8

Dummbell Shrugs(db in each hand):
75 x 12
85 x 12
105 x 20
Can you say F*ckin PuMpEd!!!!!!

Done!

kinkery

Lats are pretty sore. from changing from that bar on my powercage to a 45 oly bar for wg pullups i got more of a stretch in my lats and it flet like my lat was gonna rip out *dramatic effects*

kinkery

today is off. in a couple weeks i plan on taking a few days off then switch to and upper/lower routine. you can train like arnold for only soo long without overtraining. and i plan on having more rest days, atleast 3

kinkery

todays workout was Chest and biceps-

Benchpress:
135 x 15
225 x 8
225 x 8
225 x 8
225 x 8
245 x 6

Incline Press:
135 x 8
155 x 8
165 x 8
165 x 8
165 x 8

Fly's:
55 x 8
35 x 12
45 x 10
45 x 6 db press then right into fly's

EZ Bar Curls:
110 x 8
110 x 8
70 x 16

DB Curls Alternating:
35 x 8
35 x 8

end

kinkery

off day

BoytonHeavy

Not bad, keep up the great work!

Witchblade

You're either full of shit or on 'roids.

Or both.

My Journal
My Linkdump [LSFW]
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Double D

Raz

That's, Kenwood for you....

Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.

kinkery

yesteday was legs. just did ATG squats w/225 for 3 sets of 8. then did sld's w/135 for 15 then di a few sets of hack squats.

today was shoulders and triceps. went liek this-

Skullcrushers:
65 x 8
95 x 8
115 x 6
95 x 8

Seated DB Miltary press:
35 x 12
55 x 10
65 x 10
65 x 10

One arm OH extensions(really slow):

25 x 10 for 3 sets each.

then did lateral raises standing-

25 x 10 for 3 sets.

then did 1 set of front raises for 10 w/25lb db's

then did tricep pushdowns w/straightbar-

55 x 12
105 x 12
155 x 12
form was good and really squeezed tri's at the bottom of each set.

end of workout.

kinkery

mhhmm

Hialeahchico

.

thats kefes personal trainer your talkin about there, or could it be vice versa?

Blooming Lotus

lol .. entertaining journal ..
have you ever tried ruunning those stairs??.. one way to knock that weakness threshold outta ya anyway .. lol.

kinkery

i doubt you could run the stairs. their so steep. and each step is like 6"

Blooming Lotus

yah. I was just teasing really because ii remember doing that myself ..but 8 flight sprints.. just to see if I could handle the pain more than anything really..and.. remembering what that was like and how I probbably wouldn't do it so easily atm and plan to recovver and top that level at some stage, it was pretty funny to think of youu in pain like that .
( shrug). kidding. just stirring really but on the muscluar endurance for strength note .. doesn't matter. nice journal.

kinkery

haha ok lol. laugh at my pain all you want .


well been on this routine for 6weeks. plan on changing it to this next week-

Monday: Chest/Back
Incline Press
Benchpress
Dips
WG Pullups
Bentover Rows
Seated V-Bar Rows

Tuesday: Legs/Abs
ATG Squats
SLD's
hack Squats
Leg Curls
Calf Raises
Rope Crunches
Knee Raises

off

Thursday: Delts/Traps
Seated DB Press
Behind Neck Press
Lateral Raises
Dumbbell Shrugs

Friday: Biceps/Triceps
Barbell Curls
Skullcrushers
DB Curls
One arm OH extensions
Hammer Curls
Tricep Pushdowns

Sat. & Sunday= off

goal- hypertrophy really.

R.I's: 60-80sec.
Reps: 6-10
Sets: Depending on what exercises. mostly 3 sets w/1-2 warmup sets.
Tempo: 2/2/0

Double D

You'll never make it through 6 weeks. Your programs only last 2-3 weeks tops.

kinkery

the one i just did was 6 weeks

Blooming Lotus

Sounds good. diet + liftingweights ( increases) and gains would be cool to watch.. it's a shame you don't post that.