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Search: Posts Made By: kowens
Forum: Muscle Building and Bodybuilding 09-30-2014, 09:35 AM
Replies: 18
Views: 285
Posted By kowens
Just a quick thought on supersets. Not sure if...

Just a quick thought on supersets. Not sure if you tried to add them to your routine to save time, or some other reason. But generally when I superset exercises, I use opposing muscle groups. So I...
Forum: Massive Iron E-Book 09-26-2014, 02:37 PM
Replies: 11
Views: 516
Posted By kowens
Purchased the book and have a question or two....

Purchased the book and have a question or two. But, I'll read the whole book in its entirety before posting questions that may be answered in upcoming chapters :)

So far, great book. Thanks Steve!
Forum: Training Logs 07-27-2014, 04:38 AM
Replies: 46
Views: 518
Posted By kowens
7/26 - Pull Day - First deadlift in a while

(DeadLift)135x10,185x3,225x3,275x3,315x3,335x3,355x1,225x8
(135#BOR)UH3x10,OH155x8,8
(205#RevPullDn)3x8,160x10,10
(Crunch)25,20,20
(65#SeatRow)2x10
(85#BBCurl)2x8
(145#PullDn)2x10...
Forum: Training Logs 07-08-2014, 01:41 PM
Replies: 46
Views: 518
Posted By kowens
Tue 7/7 - Upper (Incline Rep PR)

(DBInc)75x10,10,10,10,60x11,12
(135#IsoRow)4x10
(50#IsoShldr)12,10
(235#Fly)12,10
(175#PullDn)2x8
(Crunch)15,12
(175#RevPull)2x10
(Crunch)10,10
(145#RevDecline)13,12
(85#BBCurl)10,8
Forum: Training Logs 07-06-2014, 10:27 PM
Replies: 46
Views: 518
Posted By kowens
Sun 7/6 - Full Body

(DBInc)85x9,8,7,6,60x12,11 Very nice
(88#SeatRow)3x8
(50#IsoShldr)13,8
(PullDn)220x8,205x8,8
(110#Crunch)3x10
(8PlLegPress)4x10
(135#RDL)4x10
(190#RevPullDn)2x10
(Crunch)2x15
(235#Fly)12,9,8
Forum: Training Logs 07-05-2014, 08:03 AM
Replies: 46
Views: 518
Posted By kowens
Fri 7/4 - Upper

(DBInc)75x10,10,9,60x11,9 Good work. Paused controlled reps
(80#SeatRow)4x10
(50#IsoShldr)2x10
(135#IsoRow)2x10
(175#PullDn)3x10
(Crunch)3x12/12
(235#Fly)12,10,8,130x10 Good. Drop set felt...
Forum: Training Logs 07-03-2014, 02:17 PM
Replies: 46
Views: 518
Posted By kowens
Thu 7/3 - Lower + arms

(Squat)135x12,205x6,6
(185#RDL)3x10
(8PlLegPress)3x15
(80#OHTri)12,11
(75#BBCurl)2x13
(55#LegExt)2x12
(70#LegCurl)2x12
(105#Crunch)3x10
(30#RopePushDn)15,12
(30#IncCurl)13+10,10+10
Forum: Training Logs 07-01-2014, 10:16 AM
Replies: 46
Views: 518
Posted By kowens
Tue 7/1 - Upper

Tue 7/1 - Upper
(DBInc)85x8,8,75x9,60x10,10 Great
(155#SmRevBOR)3x10
(155#BOR)3x8 Back fatigued after these
(50#IsoShldr)12,8
(175#PullDn)3x8 Felt really heavy
(100#Crunch)3x10
(220#Fly)12,10...
Forum: Training Logs 06-29-2014, 12:04 PM
Replies: 46
Views: 518
Posted By kowens
Sun 6/29 - Full Body Power

(DBInc)85x8,8,6,75x9,60x9,50x12
(185#BOR/RDL)3x8
(LegPress)8Platex12,10x10,10,4x25
(205#PullDn)2x8
(190#RevPullDn)2x10
(Crunch)2x15/15
(Bicycle)2x35,25
(235#Fly)10,10,8
(165#RevDecline)2x8...
Forum: Training Logs 06-29-2014, 12:03 PM
Replies: 46
Views: 518
Posted By kowens
Sat 6/28 - Full Body Depletion

(DBInc)55x15,65x10,10,55x11
(135#BOR/RDL)3x10
(45#IsoShldr)12,10
(175#PullDn)2x10
(165#RevPullDn)2x12
(Crunch)2x12/12
(Bicycle)2x30
(205#Fly)12,10
(65#RopeExt)2x13
(35#Curl)10,10+10
Forum: Training Logs 06-26-2014, 09:28 PM
Replies: 46
Views: 518
Posted By kowens
6/26 - Full Body

6/25 - 45 min fasted walk in the AM
Weighed 172.2

6/26 - Full Body
(LegPress)5x12
(100#DbRDL)3x12
(75#LegExt)2x10
(45#LegCurl)2x10
(Crunch)2x12
(Bicycle)2x25
Forum: Training Logs 06-24-2014, 02:51 PM
Replies: 46
Views: 518
Posted By kowens
6/24 - Upper

(DBInc)85x8,8,7,75x7,60x10,9
(185#SmBOR)2x10
(135#IsoRow)2x10
(55#IsoShldr)10,7
(205#PullDn)2x8
(235#Fly)11,9
(190#RevPullDn)2x10
69 + 11 w/u = 80 mins

WO over lunch. Incline really good....
Forum: Muscle Building and Bodybuilding 06-24-2014, 08:43 AM
Replies: 23
Views: 629
Posted By kowens
I've had it bad for up to 8 months at a time....

I've had it bad for up to 8 months at a time. It's a devilish injury. Not bad enough to keep me from training, but bad enough that I definitely have to alter/curtail training significantly at times. ...
Forum: Training Logs 06-22-2014, 11:03 AM
Replies: 46
Views: 518
Posted By kowens
Sun 6/22 - Lower

(Squat)135x12,185x8,205x6,6,6
(RDL)225x8,275x5,5,5
(55#LegExt)3x10
(70#LegCurl)3x10
(Inc)45x15,60x10,50x10
+ some arms/core work
66 mins + 5 w/u = 71 mins

First working set of squats felt...
Forum: Training Logs 06-21-2014, 11:55 AM
Replies: 46
Views: 518
Posted By kowens
Sat 6/21 - Upper

Thu/Fri were rest days. Both days were large caloric deficit days.
Sat 6/21 WO:
(DBInc)85x8,8,6,75x8,8,55x10,10
(185#SmBOR)2x10
(80#SeatRow)2x8
(IsoShldr)65x8,55x8,8
(PullDn)220x8,205x8,175x10...
Forum: Training Logs 06-19-2014, 06:36 AM
Replies: 46
Views: 518
Posted By kowens
Wed 6/18 - Upper

Posted BF test results and pictures here: http://kouraybodytransformation.blogspot.com/p/body-fat-test-4-61214-pictures.html

Now the WO:
(75#DBInc)10,10,9,60x10,11
(185#SmBOR)3x10...
Forum: Training Logs 06-17-2014, 02:42 PM
Replies: 46
Views: 518
Posted By kowens
Tue 6/17 - Lower

Workout: (Work Gym)
(185#Squat)4x8
(205#RDL)3x12
(50#LegExt)2x10
(70#LegCurl)2x10
(Crunch)15/15,12/12,10/10,10/10
(70#BBCurl)3x12
(38#RopePushDn)3x15
(38#FacePull)2x12
42 mins + 5 w/u = 47...
Forum: Training Logs 06-17-2014, 08:14 AM
Replies: 46
Views: 518
Posted By kowens
Sun 6/14

(85#DBInc)8,8,75x8,8,60x10,8
(IsoRow)135x10,10,115x10,10
(115#OPH)7,7,6,6
(PullDn)220x8,205x8
(Crunch)25,20,10,10
(235#Fly)12,9,8
(190#RevPull)2x10
(6PlateLegPress)3x12
(43#FacePull)3x12...
Forum: Training Logs 06-17-2014, 08:13 AM
Replies: 46
Views: 518
Posted By kowens
Sat 6/13 - Full Body Depletion

Sat 6/14 - Full Body Depletion
(75#Inc)10,10,9,55x10
(90#IsoRow)3x12
(45#IsoShldr)14,10
(LegPress)6plates-3x12
(185#RDL)2x12
(175#PullDn)2x10
(25#Crunch)2x15
(205#Fly)2x12
(155#RevPullDn)2x12
Forum: Training Logs 06-13-2014, 09:12 AM
Replies: 46
Views: 518
Posted By kowens
At 190 I think I was about 15% or so.

At 190 I think I was about 15% or so.
Forum: Training Logs 06-12-2014, 09:48 PM
Replies: 46
Views: 518
Posted By kowens
I'd like to get heavier, but try to stay w/in...

I'd like to get heavier, but try to stay w/in shouting distance of 10-12%. Mentally I have a bit of a hard time letting myself put on weight because 3 years ago I was 260 pounds, completely out of...
Forum: Training Logs 06-12-2014, 08:10 PM
Replies: 46
Views: 518
Posted By kowens
Thu 6/12 - Lower

(185#Squat)3x8
(185#RDL)3x12
(10#T-twist)3x12
(40#LegExt)2x12
(70#LegCurl)2x10
(75#OHTri)2x12
(80#BBCurl)2x8
(Crunch)25,20
42 mins + 5 w/u = 47 mins
Forum: Training Logs 06-11-2014, 09:36 PM
Replies: 46
Views: 518
Posted By kowens
Wed 6/11

Mon-Tue, 6/9-6/10 - Rest
Rest days spent at the hospital with Hayden. He got out on Tuesday evening and is doing well. Weight was 179.0 Monday and 176.4 Tuesday. Cals were about 1,400-1,500 each...
Forum: Training Logs 06-11-2014, 10:17 AM
Replies: 743
Views: 10,669
Posted By kowens
Just curious, do you always start w/ 1 paused rep...

Just curious, do you always start w/ 1 paused rep on BP? What % of max is that? What's the purpose of that 1 rep? How do you ramp up to that sets? Sorry for all the questions :)
Forum: Training Logs 06-11-2014, 06:37 AM
Replies: 46
Views: 518
Posted By kowens
Thanks, JD. He's out of hospital and doing well.

Thanks, JD. He's out of hospital and doing well.
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