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-   -   KMAN's NEW LOG! So EZ a KMAN can do it! (http://www.muscleandbrawn.com/forums/showthread.php?t=2190)

kman025 02-27-2010 02:45 PM

KMAN's NEW LOG! So EZ a KMAN can do it!
 
the plan

Lift Split
Sun: off or light work
Mon: Bench
Tues: Squat
Wed: off or light work
Thurs: Press
Fri: off or light work
Sat:Deadlift

WORKOUT
Bench dayMON
-Bench- 8,6,4,3,2,1, burnout---buckeye progression for now
-Incline Dumbell Bench- 3x6-8
-tri pull downs- i have a way i like to do these

Tuesday Squat
-SQUAT (not sure of progression, maybe 5/3/1)
-----squat lock outs (will add them in everyonce in a while)
-RDL 3x5
-BB Rows-3x5
-BB shrugs low reps in the 1-3 range


Thursday Press
-Military Press- 3-5 reps are usually
-CGBP- usually 1-5 rep range
-Hang or Power Cleans
-upright row
-rear delt flys (or bent flys) light weight- 2x8-10
-DB curls- 2x6*8


Saturday Deadlift
-Front squats- however i want to do them
-Deadlift- very random reps
-Chest Supported T-bar Rows- 3x6-8
-kroc row-3*6-12


Light Days
Light days will consist off:
-light strong man training
-light oly lifts
-ab work
-calves
-Complexes
-cardio (on the rare occasion)



NOTES
-I will add weight when i can.
-Exercises are subject to change.
-Will add in the following exercises on occasion:
---trap bar DLs
---Sumo DLs
---Squat lockouts
---other curl variations
---T-bar rows
---skull crushers
---db swings
---many other random things

kman025 02-27-2010 02:45 PM

Starting Body Stats
MEASUREMENTS ARE FLEXED unless specified
-Weight- 174 lbs in evening
-Body Fat- 15%
-Arms- 14in
-Legs- (will update later, but probably 23in)
-Chest relaxed-
-Forearms- ???
-Calves-???
-Neck-???

kman025 02-27-2010 02:46 PM

...

kman025 02-27-2010 02:46 PM

Week 0 (tomorrow starts week1)- Deadlift
 
WORKOUT
Front Squat- 135x5, 185x4, 225x5, 235x3 easy, 255x3PR, 275xdouble miss.... may most vids of miss lol.
Deadlift- 225x5, 275x3, 315x1, 345x1, 365x1, 405xDID NOT BUDGE lol, 365x1
Chest supported T-Bar Row-(not including weight of the the bar) 45x8, 90x6, 115x6, 115x6

EASY 365 DL with chalk on phones camera
nothing special

FAIL 275 Front Squat... could get if fresh dont know why im posting this....

kman025 02-27-2010 04:31 PM

bumping the new log.... now that most the stuff is updated.

strkout35 02-27-2010 05:36 PM

Quote:

Originally Posted by kman025 (Post 32554)
-exercise where you pull the bb up toward your face while standing???

upright rows?

kman025 02-27-2010 05:38 PM

Quote:

Originally Posted by strkout35 (Post 32616)
upright rows?

thanks.... i dont know why i couldnt think of what they were called.

thanks SO

strkout35 02-27-2010 05:43 PM

Quote:

Originally Posted by kman025 (Post 32618)
thanks.... i dont know why i couldnt think of what they were called.

thanks SO

you got it, i like the plan too looks cool

JBlack16 02-27-2010 07:10 PM

You must get bored with the same routines? I think you have switched two or three times and I'm still on the same program. But then again you have moved up in the weights so all good. No I'm not knocking you or anything, jus' sayin. But good luck with this new one!

kman025 02-27-2010 07:17 PM

Quote:

Originally Posted by strkout35 (Post 32620)
you got it, i like the plan too looks cool

thanks man.
Quote:

Originally Posted by JBlack16 (Post 32645)
You must get bored with the same routines? I think you have switched two or three times and I'm still on the same program. But then again you have moved up in the weights so all good. No I'm not knocking you or anything, jus' sayin. But good luck with this new one!

yeah i switch a lot, but at the same time ive been consistantly adding weight to the bar.


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