kennknee's Training Log - constr crit welcome

[kennknee]

01/20/2013

Started today a little tired, so it was a good thing that I had my PRE FIGHT pre workout supp from Infinite Labs. Went with 10oz of H2O with 2 scoops plus some additional Agmatine.

Triceps, Biceps, and Forearms Day

Stats
Weight: 190.6
Location: Anytime Fitness
Mood: Average
Length: 2 hour 05 minutes

Warm Up – mix of ballistic and static stretching
Intra: just H20.


Primary Lift Triceps

Close Grip Bench Press
*this week, we are focusing on 4-6 reps per set, choosing a weight that we anticipate failure on the 4th set. Then, doing a short 15 second REST/PAUSE before attempting more reps to failure.

SET 1 – 205lbs x 5 reps (vid)
SET 2 – 215lbs x 5 reps (vid)
SET 3 – 220lbs x 5 reps (vid)
SET 4 – 225lbs x 6 reps, REST/PAUSE, 225lbs x 2 reps


Day17CloseGrip - YouTube


Secondary Triceps Lifts

Dumbbell Tricep Extensions

SET 1 – 100 x 5 reps
SET 2 – 100 x 5 reps
SET 3 – 100 x 5 reps
SET 4 – 100 x 7 reps, REST/PAUSE, 100lbs x 3 reps

Taking Shoeless' advice, I didn't worry about keeping the elbows so tight, and this allowed me to lower the weight further and get a great pump out of this.

Day17TriExtension - YouTube


Triceps Pushdown

SET 1 – 90lbs x 5 reps
SET 2 – 95lbs x 5 reps
SET 3 – 100lbs x 5 reps
SET 4 – 100lbs x 8 reps, REST/PAUSE, 100lbs x 3 reps


Primary Lift Biceps

Fat Grip Barbell Curl
*this week, we are focusing on 4-6 reps per set, choosing a weight that we anticipate failure on the 4th set. Then, doing a short 15 second REST/PAUSE before attempting more reps to failure.

SET 1 – 100lbs x 6 reps
SET 2 – 100lbs x 6 reps
SET 3 – 105lbs x 6 reps
SET 4 – 105lbs x 8 reps, REST/PAUSE, 100lbs x 3 reps



Secondary Biceps Lifts

Behind the Back Cable Curl

SET 1 – 72lbs x 6 reps
SET 2 – 72lbs x 6 reps
SET 3 – 77lbs x 6 reps
SET 4 – 77lbs x 8 reps, REST/PAUSE, 77lbs x 3 reps


Dumbell Curl

SET 1 – 50's x 6 reps
SET 2 – 50's x 6 reps
SET 3 – 50's x 6 reps
SET 4 – 50's x 8 reps, REST/PAUSE, 50's x 3 reps


Forearms

Barbell Wrist Curl
*We did 3 sets aiming for a rep range of 4-6, with a REST/PAUSE set.

SET 1 – 70lbs x 6 reps
SET 2 – 70lbs x 6 reps
SET 3 – 70lbs x 9 reps, REST/PAUSE 70lbs x 4 reps


Fat Grip Reverse Barbell Curl
*We did 3 sets aiming for a rep range of 4-6, with a REST/PAUSE set.

SET 1 – 70lbs x 6 reps
SET 2 – 70lbs x 6 reps
SET 3 – 70lbs x 9 reps, REST/PAUSE 70lbs x 5 reps

[BendtheBar]

Strong work. Subscribed. Smash your goals.

[RobMoriRB]

hell of a work out Kenn,and thats a lot of volume keep it up

[kennknee]

01/21/2013

My workout partner was out sick this morning, so I was a little apprehensive about going heavy, but decided to anyway, at least heavy to me…


Legs Day

Stats
Weight: 189.6
Location: Anytime Fitness
Mood: Average
Length: 1 hour 35 minutes

Warm Up – mix of ballistic and static stretching
Intra: just H20 again. I’ve got some intra on order for my 4 week cut (week after next).


Primary Lift

Back Squat
*this week, we are focusing on the 4-6 rep range with more weight than last week, 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.

SET 1 – 225lbs x 5 reps
SET 2 – 225lbs x 5 reps
SET 3 – 225lbs x 5 reps
SET 4 – 225lbs x 6 reps, REST/PAUSE, 225lbs x 4 reps

Went deep, still feel like I need to sit back even further as my knees weren’t always tracking exactly where they should. I like doing the video for myself and for the constructive crit.

Day18BackSquat - YouTube



Secondary Lifts

Front Squat
* this week, we are focusing on the 4-6 rep range with more weight than last week, 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 near failure.

SET 1 – 165lbs x 5 reps
SET 2 – 175lbs x 5 reps
SET 3 – 185lbs x 5 reps
SET 4 – 195lbs x 5 reps, REST/PAUSE, 195lbs x 1 reps

I tried the modified clean grip with straps today, and I was very pleased. I am always trying to improve my form, and you guys have been very good to point out exactly what I need to do to improve. I can’t thank you enough for that.

Day18FrontSquat - YouTube

Leg Press
*After doing Back and Front Squats I was leery about pushing it all the way up to my Rep Max amount. I feel like I went deeper every set, so that was encouraging to me.


SET 1 – 1000lbs x 5 reps
SET 2 – 1000lbs x 5 reps
SET 3 – 1000lbs x 5 reps
SET 4 – 1000lbs x 6 reps, REST/PAUSE, 1000lbs x 3 reps

Day18LegPress - YouTube


Then I super set:
Leg Extensions

SET 1 – 170lbs x 5 reps
SET 2 – 170lbs x 5 reps
SET 3 – 170lbs x 5 reps
SET 4 – 170lbs x 9 reps

Seated Leg Curls

SET 1 – 170lbs x 5 reps
SET 2 – 170lbs x 5 reps
SET 3 – 170lbs x 5 reps
SET 4 – 170lbs x 7 reps

No calves today. I don’t want to test it after the near injury a couple weeks ago. I have Playoffs this week for one of my volleyball leagues. I can’t imagine screwing that up. Lots of stretching for me.

Overall it’s been a great day. I have some opportunities that have both come to fruition today, I can only choose 1, but it’s very exciting!!!

[fenrisulfr]

Really informative log keeping, and holy crap on that leg press.

[kennknee]

Originally Posted by fenrisulfr

Really informative log keeping, and holy crap on that leg press.

Thanks man. Yeah, I had a guy come up to me at the gym and said, "Dang man, that's alot of weight." hahaha

Originally Posted by RobMoriRB

hell of a work out Kenn,and thats a lot of volume keep it up

This whole program has been a lot of volume. I've loved it. Next week I'll be doing some 1 rep max stuff, and a short 4 week cut cycle before going back to the HEAVY stuff.

[BendtheBar]

Beefy leg presses. Great work all the way around.

[kennknee]

01/22/2013

One scoop of Infinite Labs PREFIGHT with 8oz of Diet Splash Tropical. Mixed in Agmatine and Glutamine also. 1 scoop only because I didn't want to load up on stims at night.


Chest Day

Stats
Weight: 187.6
Location: Anytime Fitness Crestwood
Mood: Pumped
Length: 1 hour 55 minutes

Warm Up – mix of ballistic and static stretching
Intra: still going with water, but an intra is on order


Primary Lift

Medium Grip Bench Press with CHAINS
*Why chains? In regular training the weight is always the same weight, by adding chains we learn how to accelerate from the start of the lift and work on our lockout at the finish. It follows the strength curve better.

Warm Up Set: 155lbs x 10 reps
SET 1 – 240lbs x 6 reps
SET 2 – 240lbs x 6 reps
SET 3 – 240lbs x 5 reps
SET 4 – 240lbs x 7 reps, REST/PAUSE, 240lbs x 2 reps

No videos today


Secondary Lifts


Incline Bench Press
*no chains on this one or the decline, which we did next. Hittin’ the muscle from EVERY angle.

SET 1 – 185lbs x 6 reps
SET 2 – 185lbs x 6 reps
SET 3 – 185lbs x 6 reps
SET 4 – 185lbs x 7 reps, REST/PAUSE, 185lbs x 2 reps


Decline Bench
*tried to up the ante on this one.

SET 1 – 185lbs x 6 reps
SET 2 – 190lbs x 6 reps
SET 3 – 190lbs x 6 reps
SET 4 – 190lbs x 10 reps, REST/PAUSE, 190lbs x 3 reps


Incline DB Flyes
*really feeling it at this point!

SET 1 – 55lbs x 6 reps
SET 2 – 60lbs x 6 reps
SET 3 – 65lbs x 6 reps
SET 4 – 70lbs x 6 reps, REST/PAUSE, 70lbs x 3 reps

[BendtheBar]

Very strong pressing. Keep hard at it.

[KD5NFW]

Nice log and solid work KK!