kennknee's Training Log - constr crit welcome

[kennknee]

Originally Posted by BendtheBar

Very strong pressing. Keep hard at it.

Thanks man. Great forum you've got here. I am sure there is a way to embed my videos instead of just linking to them, just haven't figured it out yet. I'd love to get more feedback and form check from the BEASTS here. I am so impressed with amount of RAW strength guys here. LOVE IT.

[EliteDreams]

Good work Kenn,I'm lookin forward to more.

Videos auto imbed,just copy paste entire url.

[kennknee]

Day 20 – 01/23/2013

2 full scoops PREFIGHT this morning. I worked out only 9 hours earlier, so I knew that I would need the extra boost. Added 2 micro scoops of Agmatine, and dang it feels good … still!



Shoulders and Abs Day

Stats
Weight: Didn’t check today.
Location: Anytime Fitness
Mood: Groggy
Length: 1 hour 45 minutes

Warm Up – just a little bit of ballistic and static stretching
Intra: just H20

Primary Lift

Push Press
*this week, we are focusing on the 4-6 rep range with more weight than last week for the same lifts, again choosing a weight that we anticipate failure on the 4th set. Then, today, I did a drop set. I went to do a rest pause, and it wasn’t happening.

SET 1 – 155lbs x 6 reps (vid)
SET 2 – 165lbs x 6 reps (vid)
SET 3 – 175lbs x 6 reps
SET 4 – 175lbs x 6 reps, Drop Set, 135lbs x 3 reps

Here’s a video of the third set only. Just didn’t feel like doing much video work today I guess. I’ve been reading up more on the Push Press and it’s Olympic roots. I can see how their technique you could start to put up some BIG numbers. I ramped it up a lot from last week’s 115lbs.

Push Press - YouTube

Push Press - YouTube

I would love to embed these so that you don't have to click on it and go to Youtube, can someone tell me how in a PM?


Secondary Lifts

Seated Arnold Presses
* this week, we are focusing on the 4-6 rep range with more weight than last week for the same lifts, again choosing a weight that we anticipate failure on the 4th set. Then, we add a short 15 second REST/PAUSE before attempting more reps to failure.

Front Delts
SET 1 – 55’s x 6 reps
SET 2 – 55’s x 6 reps
SET 3 – 55’s x6 reps
SET 4 – 55’s x 7 reps, REST/PAUSE, 55’s x 3 reps


Low Cable Cross Lateral Raises
*My left shoulder was so fatigued at this point...

Middle Delts
SET 1 – 33lbs x 6 reps
SET 2 – 44lbs x 6 reps
SET 3 – 44lbs x 6 reps
SET 4 – 44lbs x 9 reps, REST/PAUSE, 44lbs x 4 reps


Dumbbell Side Raises
Rear Delts (we do them with a slight forward lean to really focus on the rear delt)

SET 1 – 25’s x 6 reps
SET 2 – 30’s x 6 reps
SET 3 – 30’s x 6 reps
SET 4 – 35’s x 7 reps, REST/PAUSE, 35’s x 4 reps


AB RIPPER X
*Only 314 of the 359 reps!

[kennknee]

Originally Posted by EliteDreams

Good work Kenn,I'm lookin forward to more.

Videos auto imbed,just copy paste entire url.

I copied the share code from the youtube page... do you mean the entire url on the youtube page?

My current way allows a link to the video, but I'd love for it to embeded in the post. Nobody will actually click on the video and watch it if it's not right there and easy. I would appreciate feedback!

Edit: I figured it out!!! HOORAY. I will see if I can edit my previous posts so the videos are there.

[kennknee]

Well, it was too late to edit my previous posts, but I figured out the You Tube thing.

Close Grip - YouTube

Close Grip - YouTube

Tri Extension - YouTube

Tri Extension - YouTube

[BendtheBar]

Solid push presses. Loving the detail of the log. Keep up the good work.

[RobMoriRB]

hell of a session dont you think...keep it pumping

[kennknee]

Day 22 – 01/24/2013

I went with 2 scoops of PREFIGHT this morning, and I also went with 2 micro scoops of Agmatine. I was still feeling some affects from a grueling night last night, but went to work at it again this morning!





Deadlift/Back, Traps, and Abs Day

Stats
Weight: 186.6
Location: Anytime Fitness
Mood: Average
Length: 1 hour 35 minutes

Warm Up – mix of ballistic and static stretching
Intra: Grape Infinite Force


Primary Lift

DEADLIFT
*this week, we have been focusing on 4-6 reps per set, choosing a weight that we anticipated near failure on the 4th set. Then, we do a short 15 sec REST/PAUSE before attempting more reps to near failure.

SET 1 – 285lbs x 6 reps
SET 2 – 285lbs x 6 reps (vid)
SET 3 – 285lbs x 6 reps (vid)
SET 4 – 285lbs x 6 reps, REST/PAUSE, 285lbs x 1 rep

Well, not overly happy with the form after watching it. I felt good, Felt like I was keeping my head up, back straight, but when watching myself, it’s almost as if I do a Stiff Legged DL. I know it’s a “back” focus day and not hamstrings per se, but jeez. I do feel it most in my lower back, but I’m pretty sure that ain’t right. (it’s not real bad, don’t get me wrong, it just doesn’t feel like what I think soreness from a DL should feel like.)

Day22Deadlift - YouTube

Day22Deadlift - YouTube

Secondary Lifts

Wide Grip Pull Ups
*I did as many as could unassisted each set. I slipped on the last 2 sets. Darn grip.

SET 1 – Unassisted x 10 reps
SET 2 – Unassisted x 11 reps
SET 3 – Unassisted x 7 reps
SET 4 – Unassisted x 6 reps


Lat Cable Pulldowns
*I had hooks back, which changes this exercise for me. I went heavier than BW, that things was practically pulling ME back up.

SET 1 – 190lbs x 6 reps
SET 2 – 200lbs x 6 reps
SET 3 – 200lbs x 6 reps
SET 4 – 200lbs x 9 reps, REST/PAUSE, 200lbs x 5 reps


Cable Face Pulls
*I feel like I probably do these more like a Cable Rope Rear Delt Row, trying to hit the traps mostly. This too, was literally pulling me on the negative.

SET 1 – 154lbs x 6 reps
SET 2 – 154lbs x 6 reps
SET 3 – 154lbs x 6 reps
SET 4 – 154lbs x 10 reps, REST/PAUSE, 154lbs x 5 reps


Seated Cable Rows
*still messing around with the attachments on this. I like the “width” that the rop allowed you to pull back to, but I tried gripping the rope mid way and wasn’t having a lot of success. I used a V bar attachment to try and duplicate working the outer lats. Was very cognizant of pulling from my elbows.

SET 1 – 130lbs x 6 reps
SET 2 – 130lbs x 6 reps
SET 3 – 130lbs x 6 reps
SET 4 – 130lbs x 14 reps, REST/PAUSE, 130lbs x 4 reps


Barbell Shrug
*So, I was talking to my gym owner in between exercises, and mentioned he had some Versa Grips, and that I should try them with the BB Shrug. Let me tell you, I loved it. Made a world of difference, even better than the hooks, which sometimes I feel like I’m not “holding” the weight at all. This was by far more successful than last week.

SET 1 – 315lbs x 6 reps
SET 2 – 315lbs x 6 reps
SET 3 – 315lbs x 6 reps
SET 4 – 315lbs x 6 reps, REST/PAUSE 315lbs x 3 reps

[EliteDreams]

Great job! Btw if it wasn't imbedded,I still watch it. Always adding to my subscriptions.

[BendtheBar]

Killed that back. Nice job.