The One Man Journey Begins!

kinkery · 05-10-2007, 11:17 PM

The Journey begins for me. cardio/training. my Goals are to keep strength up and get shredded. my routine is this.

Day 1: Legs, Abs
Day 2: Chest/Triceps
Day 3: HIIT cardio
Day 4: Back/Biceps
Day 5: Shoulders
Day 6: HIIT Cardio
Day 7: Repeat.

Starting Diet At 2600Cals.

Supps:
Animal Pak
Whey
Lipo-6
Fish Oils
BCAA's
AAC Stack
Caffeine
and maybe add in a duretic eventually.

kinkery · 05-11-2007, 03:22 PM

today was Legs and abs. pretty intense

Squats (with heel lift, ATG, no lockout):
135 x 12
135 x 12
135 x 12

Lunges:
95 x 8
95 x 8
95 x 8

SLD's:
135 x 8
135 x 8
135 x 8
(legs were shaking like crazy)

Calf Raises(on a block):
95 x 12
95 x 12
95 x 16
(couldnt balence myself

)

Leg Ext.:
45 x 10
45 x 10
(really shaky)

Rope Crunches Supersetted with hanging knee raises:

RC: 50 x 12
KR: BW x 8
RC: 70 x 10
KR: BW x 10
RC: 100 x 10
KR: BW x 12

katt · 05-11-2007, 05:55 PM

nice workout - are you ever giving yourself a complete day off?

kinkery · 05-11-2007, 06:22 PM

Quote:

Originally Posted by katt

nice workout - are you ever giving yourself a complete day off?

thanks, i might take Day 7 off but not sure. just depends how i feel.

kinkery · 05-11-2007, 09:09 PM

Tomorrow = Shoulder/Triceps

Tomorrows plann

Seated Military DB Press 3 sets
Cable front raises SuperSetted with Cable Lateral Raises 3 sets
Bentover Rear lateral Raises 3 sets
Skullcrushers 3 sets
Rope Pushdowns 2 sets
Seated Db Overhead extensions 2-3 sets(depends)

kinkery · 05-12-2007, 08:42 AM

Ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh hhhhhhhhhhhhhhhhhhhhhhhhhhh!!!!!!! it feels like someone ranover my legs

. hella sore

.

kinkery · 05-12-2007, 11:49 AM

Shoulders + Triceps

Seated Db Press"
35x 12
45 x 10
55 x 12

Skullcrushers(w/ oly bar):
95 x 6 :s
65 x 12
75 x 10
85 x 10

Bentover Lateral raises (hammer grip):
15 x 12
15 x 10
15 x 10

this one kinda bar for seated OH extensions:
50 + w/e the bar weighs x 10
60 + ^^^^^^^^^^^^ x 8

Cable Lateral raises SS w/ Cable Front raises:
10 x 10 for all sets of each (each were 3 sets)

one arm OH extensions(delts were burning during em lol :
15 x 10
20 x 10

end of workout.

kinkery · 05-13-2007, 02:08 PM

today is off day

goob · 05-13-2007, 03:57 PM

Can't wait til you tackle the HIIT cardio. I've been doing it recently...Oh dear lord.......

kinkery · 05-13-2007, 07:22 PM

yeah...not sure if i'll be doing HIIT. might just do sprints outside (which is HIIT in a way but. yeah. prolly do 10 yard sprints with 5-10 sec R.I's.

DiGiTaL · 05-13-2007, 10:58 PM

nice glad to see you began a journal

kinkery · 05-13-2007, 11:19 PM

Quote:

Originally Posted by DiGiTaL

nice glad to see you began a journal

thanks. weight on the exrecises are light/medium. not real intense.

kinkery · 05-14-2007, 03:11 PM

Back + Traps

Underhand Bentover Rows:
135 x 8
185 x 8
205 x 8

WG Pullups:
BW x 8
BW x 8
BW x 8

Seated V-Handle Cable Rows:
50 x 12
110 x 12
140 x 12
200 x 10

Standing Stiff Arm Pushdowns:
30 x 12
45 x 10
50 x 10

Rack Deads(light) :
135 x 8
225 x 8
275 x 8

Shrugs SS w/ Upright Rows:

S: 135 x 10
UR: 65 x 8
S: 135 x 10
UR: 65 x 8
S: 135 x 10
UR: 65 x 10

Really Needed to up the weight on the shrugs and upright rows.

overall: pretty good workout.

kinkery · 05-15-2007, 04:10 PM

Chest And Biceps

ballin workout-

Incline Press:
135 x 8
185 x 8
160 x 8
155 x 8

Benchpress:
155 x 10
185 x 10
185 x 10
225 x 8 (easy) strength = up!!

V-Dips:
BW x 10
BW x 8
BW x 10

Barbell Curls:
65 x 10
85 x 8
85 x 10

Db Curls:
25 x 10
35 x 8
35 x 8

Overall: great workout

Double D · 05-15-2007, 04:18 PM

I see you didnt stick with the workout I helped you with for 2 long.

kinkery · 05-15-2007, 07:12 PM

Quote:

Originally Posted by Double D

I see you didnt stick with the workout I helped you with for 2 long.

yes i kinda drifted away from it

Double D · 05-15-2007, 07:40 PM

Your main goal was size right?

kinkery · 05-15-2007, 07:52 PM

yes it still is. mainly size and strength..

Double D · 05-15-2007, 07:57 PM

This routine is fine for size, but as for strength its not really geared for it. Reps, sets, and ri's help to determine hypertrophy, endurance, or strength. But bodyparts take a long time to really develop strength with.

Case and point I have a buddy who is a good size guy and he still cant bench 300 nor squat 400 and he is a bit bigger than me and I squat way over that.

kinkery · 05-15-2007, 08:41 PM

Quote:

Originally Posted by Double D

This routine is fine for size, but as for strength its not really geared for it. Reps, sets, and ri's help to determine hypertrophy, endurance, or strength. But bodyparts take a long time to really develop strength with.

Case and point I have a buddy who is a good size guy and he still cant bench 300 nor squat 400 and he is a bit bigger than me and I squat way over that.

well so far my bench is going up. did 225 for 8 (easy reps) gonna get a spot on next chest day and gor for 6-8 reps with 235-240. or maybe 225 for 12.

anyway BW is 182._ _ lbs .... not to mention its 10:41pm so it's really 179-180lbs.

kinkery · 05-15-2007, 09:50 PM

Thinking about Low Carbing it tomorrow and add in some light cardio. maybe 30mins of incline walking

prolly low carb it to 100-150g's.

kinkery · 05-16-2007, 12:49 PM

off day

chest and bi's are pretty sore.

kinkery · 05-16-2007, 01:10 PM

just a few vids....

YouTube Video

YouTube Video

YouTube Video

YouTube Video

....... trey brewer ...

YouTube Video

YouTube Video

best pair of legs...

YouTube Video

kinkery · 05-16-2007, 11:59 PM

YouTube Video

238lbs-->

YouTube Video

YouTube Video

BAMF! -->

YouTube Video

YouTube Video

a fav. -- >

YouTube Video

kinkery · 05-17-2007, 12:10 AM

"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens."

Big G · 05-17-2007, 12:50 AM

Stupid question... What are SLD's?

kinkery · 05-17-2007, 12:21 PM

Quote:

Originally Posted by Big G

Stupid question... What are SLD's?

stiff leg deadlifts.

btw today = leg day

katt · 05-17-2007, 12:26 PM

Leg days rock!!

kinkery · 05-17-2007, 12:35 PM

Quote:

Originally Posted by katt

Leg days rock!!

Hell yeah they do

05-10-2007, 11:17 PM	#1
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	The One Man Journey Begins! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com The Journey begins for me. cardio/training. my Goals are to keep strength up and get shredded. my routine is this. Day 1: Legs, Abs Day 2: Chest/Triceps Day 3: HIIT cardio Day 4: Back/Biceps Day 5: Shoulders Day 6: HIIT Cardio Day 7: Repeat. Starting Diet At 2600Cals. Supps: Animal Pak Whey Lipo-6 Fish Oils BCAA's AAC Stack Caffeine and maybe add in a duretic eventually.

05-11-2007, 09:09 PM	#5
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Tomorrow = Shoulder/Triceps Tomorrows plann Seated Military DB Press 3 sets Cable front raises SuperSetted with Cable Lateral Raises 3 sets Bentover Rear lateral Raises 3 sets Skullcrushers 3 sets Rope Pushdowns 2 sets Seated Db Overhead extensions 2-3 sets(depends) Last edited by kinkery : 05-11-2007 at 10:50 PM.

05-13-2007, 10:58 PM	#11
DiGiTaL °‹‡›“ Legend ”‹‡›° Join Date: Mar 2006 Location: Canada - AB Posts: 747	nice glad to see you began a journal
	Stats: [ Weight: 192lbs ] [ Height: 5'11 ] [ BF %: 15% ] [ Routine: P/RR/S ] [ Currently: Cutting ] Current goals: - Lower The bf%

05-15-2007, 04:18 PM	#15
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	I see you didnt stick with the workout I helped you with for 2 long.
	www.crossfit.com

05-15-2007, 07:40 PM	#17
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Your main goal was size right?
	www.crossfit.com

05-11-2007, 03:22 PM	#2
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	today was Legs and abs. pretty intense Squats (with heel lift, ATG, no lockout): 135 x 12 135 x 12 135 x 12 Lunges: 95 x 8 95 x 8 95 x 8 SLD's: 135 x 8 135 x 8 135 x 8 (legs were shaking like crazy) Calf Raises(on a block): 95 x 12 95 x 12 95 x 16 (couldnt balence myself ) Leg Ext.: 45 x 10 45 x 10 (really shaky) Rope Crunches Supersetted with hanging knee raises: RC: 50 x 12 KR: BW x 8 RC: 70 x 10 KR: BW x 10 RC: 100 x 10 KR: BW x 12

05-11-2007, 05:55 PM	#3
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,025 Photos: 37	nice workout - are you ever giving yourself a complete day off?

05-12-2007, 08:42 AM	#6
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh hhhhhhhhhhhhhhhhhhhhhhhhhhh!!!!!!! it feels like someone ranover my legs . hella sore .

05-12-2007, 11:49 AM	#7
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Shoulders + Triceps Seated Db Press" 35x 12 45 x 10 55 x 12 Skullcrushers(w/ oly bar): 95 x 6 :s 65 x 12 75 x 10 85 x 10 Bentover Lateral raises (hammer grip): 15 x 12 15 x 10 15 x 10 this one kinda bar for seated OH extensions: 50 + w/e the bar weighs x 10 60 + ^^^^^^^^^^^^ x 8 Cable Lateral raises SS w/ Cable Front raises: 10 x 10 for all sets of each (each were 3 sets) one arm OH extensions(delts were burning during em lol : 15 x 10 20 x 10 end of workout.

05-13-2007, 02:08 PM	#8
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	today is off day

05-13-2007, 03:57 PM	#9
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,944	Can't wait til you tackle the HIIT cardio. I've been doing it recently...Oh dear lord.......

05-13-2007, 07:22 PM	#10
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	yeah...not sure if i'll be doing HIIT. might just do sprints outside (which is HIIT in a way but. yeah. prolly do 10 yard sprints with 5-10 sec R.I's.

05-14-2007, 03:11 PM	#13
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Back + Traps Underhand Bentover Rows: 135 x 8 185 x 8 205 x 8 WG Pullups: BW x 8 BW x 8 BW x 8 Seated V-Handle Cable Rows: 50 x 12 110 x 12 140 x 12 200 x 10 Standing Stiff Arm Pushdowns: 30 x 12 45 x 10 50 x 10 Rack Deads(light) : 135 x 8 225 x 8 275 x 8 Shrugs SS w/ Upright Rows: S: 135 x 10 UR: 65 x 8 S: 135 x 10 UR: 65 x 8 S: 135 x 10 UR: 65 x 10 Really Needed to up the weight on the shrugs and upright rows. overall: pretty good workout.

05-15-2007, 04:10 PM	#14
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Chest And Biceps ballin workout- Incline Press: 135 x 8 185 x 8 160 x 8 155 x 8 Benchpress: 155 x 10 185 x 10 185 x 10 225 x 8 (easy) strength = up!! V-Dips: BW x 10 BW x 8 BW x 10 Barbell Curls: 65 x 10 85 x 8 85 x 10 Db Curls: 25 x 10 35 x 8 35 x 8 Overall: great workout

05-15-2007, 07:52 PM	#18
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	yes it still is. mainly size and strength..

05-15-2007, 07:57 PM	#19
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	This routine is fine for size, but as for strength its not really geared for it. Reps, sets, and ri's help to determine hypertrophy, endurance, or strength. But bodyparts take a long time to really develop strength with. Case and point I have a buddy who is a good size guy and he still cant bench 300 nor squat 400 and he is a bit bigger than me and I squat way over that.
	www.crossfit.com

05-15-2007, 09:50 PM	#21
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Thinking about Low Carbing it tomorrow and add in some light cardio. maybe 30mins of incline walking prolly low carb it to 100-150g's.

05-16-2007, 12:49 PM	#22
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	off day chest and bi's are pretty sore.

05-17-2007, 12:10 AM	#25
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens."

05-17-2007, 12:50 AM	#26
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,211 Photos: 1	Stupid question... What are SLD's?
	Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 185lb (up 25lb), bf=15%ish Age:35 Training since 11/06 journal

05-17-2007, 12:26 PM	#28
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,025 Photos: 37	Leg days rock!!