The One Man Journey Begins!

[kinkery]

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]

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]

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

 

[kinkery]

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]

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]

Ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh!!!!!!! it feels like someone ranover my legs . hella sore .

 

[kinkery]

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]

today is off day

 

[goob]

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

 

[kinkery]

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]

nice glad to see you began a journal

 

[kinkery]

nice glad to see you began a journal

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

 

[kinkery]

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]

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]

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

 

[kinkery]

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

yes i kinda drifted away from it

 

[Double D]

Your main goal was size right?

 

[kinkery]

yes it still is. mainly size and strength..

 

[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.

 

[kinkery]

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]

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]

off day chest and bi's are pretty sore.

 

[kinkery]

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]

Few More Motivational Vids For me...

YouTube Video

238lbs-->

YouTube Video

YouTube Video

BAMF! -->

YouTube Video

YouTube Video

a fav. -- >

YouTube Video

 

[kinkery]

"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]

Stupid question... What are SLD's?

 

[kinkery]

Stupid question... What are SLD's?

stiff leg deadlifts.


btw today = leg day

 

[katt]

Leg days rock!!

 

[kinkery]

Leg days rock!!

Hell yeah they do

 

[kinkery]

Leg and Ab Day

[ATG Squats ( w/heel lift):
95 x 10
185 x 10
225 x 8
225 x 8

Hack Squats: 135 x 8
155 x 8
155 x 10

DB Lnges(hate Lunges ):
35 x 8
35 x 8
then did 45lb plate in each hand for 3 but the plate was too big and kept hittin the floor and wouldnt lemme do a ful ROM

SLD's:
135 x 8
205 x 8
205 x 8

Leg Extensions: 45 x 10
35 x 10
40 x 12
(slow neg and a 3 sec squeeze at the top)

Rope Crunches: 50 x 8
70 x 8

Knee raises: BW x 8
BW x 8

whipe the sweat and tears from my face and left