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Search: Posts Made By: kowens
Forum: Muscle Building and Bodybuilding 04-20-2015, 04:01 PM
Replies: 11
Views: 666
Posted By kowens
There's some good routine suggestions and I'm...

There's some good routine suggestions and I'm sure you'll get more. But, just thought I'd mention that you want to keep your goals in mind here. If you're in a caloric deficit and goal is to lose...
Forum: Muscle Building and Bodybuilding 03-26-2015, 12:21 PM
Replies: 8
Views: 446
Posted By kowens
If over the last 3 months you've kept the weight...

If over the last 3 months you've kept the weight on the bar (and even increased strength as you mention), then I highly doubt your muscle to fat loss was 1:1. When losing fat, you're going to get,...
Forum: Exercise Form 02-05-2015, 11:32 AM
Replies: 671
Views: 32,010
Posted By kowens
Deadlift form check

I posted this elsewhere, but think it should probably have been here in this thread. Apologies for the double posting.
Anyway, looking for some feedback on DL form. Video is 3rd set of 325# 5x5. My...
Forum: Muscle Building and Bodybuilding 09-30-2014, 09:35 AM
Replies: 23
Views: 812
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: 1,202
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: 706
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: 706
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: 706
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: 706
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: 706
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: 706
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: 706
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: 706
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: 706
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: 706
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: 858
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: 706
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: 706
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: 706
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: 706
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: 706
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: 706
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: 706
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: 706
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: 706
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
Showing results 1 to 25 of 57

 
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