Ridicilious squatting & hack squatting. Sometimes I just sit back and really take in your numbers and am damn impressed.
[quote]EF5127 wrote:
Have not posted on here on awhile, but I AM still following. i’m guessing you’re still growing at an exponential rate? Keep it up man.
-Never Take a Day Off[/quote]
Sounds good, man. I checked out your training a bit the other day. Looking good, dude! You keep up the good work, too.
I’m always trying to! We’ll see what happens as I continue to gain…
[quote]jake_j_m wrote:
Ridicilious squatting & hack squatting. Sometimes I just sit back and really take in your numbers and am damn impressed. [/quote]
Haha Thanks, man. I really need to bring them up, though. My legs are my weakest point…
That’s why I try to do stuff that makes me sick to think about. When I’m done with it all, there’s no feeling like the one I get.
8/26/11
BIS/TRIS
EZ-Bar Curl
(50x20, 80x12, 90x12, 110x6)
SUPER
Decline CGBP
(135x20, 225x15, 245x10) Switched to V-Bar Pushdowns because my right wrist was hurting a lot.
V-Bar Pushdowns
(130x20, 170x15, 200x12,
x10 DROP 130x12)
Seated DB Curl
(50x10 DROP 30x10 DROP 20x10
50x10 DROP 30x10 DROP 20x10
50x10 DROP 30x10 DROP 20x10)
SUPER
Kickback
(25x12, x12, x12)
Rope Cable Curl
(90x12, 130x8, x8, 120x8)
SUPER
Rope Handle Pushdown
(170x8, 130x12, x12, x12)
EZ-Bar Cable Pressdown [FST-7, hands close]
(130x12, 150x12, x10, 130x12, 120x12, x12, 110x12)
SUPER
Bicep Curl Machine [FST-7]
(80x12, 90x12, 80x10, 70x12, 60x12, 50x12, 40x12)
DC Bicep Stretch
DC Tricep Stretch
Decent workout. Hindered my pump by not really getting my head into it; I just had a lot on my mind and had a hard time focusing. Oh, well. Live and learn.
BRUTAL Motivation
8/28/11
CHEST/SHOUDLERS
Seated Decline Crossover [FST-7]
(20x15, x15, 30x12, 50x12, 60x12, x12, x12, x12, 50x12)
DB Bench Press [4-sec reps]
(60x8, x8, x8, x8) Brutal pumpz.
Incline Press Machine
(270x10 DROP 160x8 DROP 105x7 DROP 60x5)
240x10 DROP 135x10 DROP 60x10
225x10 DROP 105x10 DROP 30x10 [last set done one hand at a time])
SUPER
Incline BB Press
(135x8, 95x12+3 partials, x12+5 partials)
Pec Deck Flye [GVT, 30-sec rest]
(110x12, 120x10, 130x8, x8, x8, 120x8, 110x8, x8)
DC Chest Stretch
DB Medial Delt Raise
(35x8, x8, x8, x8)
SUPER
Medial Delt Machine [4-sec reps]
(80x8, 70x8, x8, 60x8)
Gym was closing, so we hit up a set of rear delts and had to get out.
Incline Cable Reverse Flye
(30x12)
DC Shoulder Stretch
Great pump; I really like beginning and ending my workout with either a GVT or FST-7 approach on my first and last exercise. Chest was pumped so full of blood, and still managed to blow out my shoulders pretty well in the little bit of time we had. Didn’t really get to hit rear delts… Oh, well. I can add them in with back tomorrow.
Weight was at 219 today in just shirt and sweatpants.
BRUTAL Motivation
Kosan, quick question. How often do you suggest switching things up? I think I remember you saying you never repeat a workout EXACTLY the same 2x. I’m just torn as far as how often to switch up my training? I like to vary often, but not too often. I figure if I can still make progress on what I’ve started I might as well and if I have not made progress on what I’ve started I’ve wasted my time. I’m going to start a thread on the topic, but you’re my go to guy for hypertrophy perspective, so let me know. Thanks.
So, strained my left wrist tendon doing back Monday night… Same thing I did to my right wrist about 8 months ago. Thankfully, I set the weight down immediately instead of having to keep pulling, so the injury’s not anywhere near as painful as it was before.
But still, a minimum 2-week break from upper-body lifting, and then a slow start getting back into it. My right wrist still isn’t 100%, and it’s been about 8 months since that happened.
Oh, well. I NEED to blast legs anyway. Guess I’m gonna try doing them twice/wk until I can do upper body again, then give my legs a turn with a 1-2 week rest period.
Took some progress pictures today. Been two days since it happened. Just sitting around the house before the gym. Probably about 216-218 today.
[photo]34159[/photo]
A bit flat from my off day yesterday. We’ll see how I look after two weeks…
EDIT: Was actually 221 (!) today, not 216 or so as I thought. New heaviest weight! Maybe I should gorge on Oreos more…
8/31/11
CALVES/HAMS
Leg Press Calf Press
(180x20, 210x20, 255x15, 285x12, 330x8, 180x25)
Seated Calf Press
(100x8, x8 [4-sec reps], 80x12 [SS])
Standing Ham Curl [4-sec reps]
(50x8, x8, x8)
Prone Ham Curl
(120x15, x15, x15, 105x8 [4-sec reps])
SUPER
Hyperextension
(bw+35x15, x15, x15, x15)
Seated Ham Curl
(stackx10 DROP 180x10 DROP 105x10
255x10 DROP 165x10 DROP 90x10
255x10 DROP 150x10 DROP 90x10)
Good Morning
(65xsome, 85xsome, xsome)
DC Ham Stretch
Stair-Stepper (5 min)
Great workout. Gained a lot more mind-muscle control, really focused on controlling and using my hams and did a lot of squeezing. Awesome pump.
221. Awesome.
BRUTAL Motivation
9/1/11
QUADS
Leg Ext
(180x8, 210x8 [4-sec reps] warmup,
stackx20 DROP 180x20 DROP 105x20
270x20 DROP 150x20 DROP 90x20
255x20 DROP 135x20 DROP [Unilateral Leg Ext] 25ps x10 DROP x10)
Leg Press
(6ppsx20, 8ppsx20, x20, 5ppsx12 [4-sec reps])
SUPER
Hack Squat
(3ppsx12, x12, x10, 2ppsx8 [4-sec reps])
Front Squat
(135x20, 225x12, 135x20)
Unilateral Leg Press
(2ppsx20, 4ppsx20, [right leg only] x20, x10)
Sweet workout. Those triple drops are a MOTHER to come back to after some time away. I was hurting today. Felt like throwing up most of my workout… But it was AWESOME. Can’t wait to do legs again. 
BRUTAL Motivation
[quote]EF5127 wrote:
Kosan, quick question. How often do you suggest switching things up? I think I remember you saying you never repeat a workout EXACTLY the same 2x. I’m just torn as far as how often to switch up my training? I like to vary often, but not too often. I figure if I can still make progress on what I’ve started I might as well and if I have not made progress on what I’ve started I’ve wasted my time. I’m going to start a thread on the topic, but you’re my go to guy for hypertrophy perspective, so let me know. Thanks.[/quote]
Well, thanks for making me your source!
I just keep from having the structure of the workout the same for more than 2 workouts in a row. Let’s say I do:
Incline BB
Flat DB
Decline BB
Incline Machine
SUPER
Guillotine Press
Flat Flye
for one workout, and I like the feel and results, then the next time I do it, I’ll change at least one thing; maybe one of the presses for cable flyes or crossovers, or superset Incline Machine for something else, or switch incline machine for regular machine, or ALL of those things. And change at least two exercises’ rep ranges.
Then let’s say I do pretty much that same workout structure with some reps and exercises changed, and it still feels good, and I’d like to do it again.
I will wait and the next time I do chest, I will change the basic structure of my routine; start by pre-exhausting, focus on decline VS incline, etc., or maybe all those things and more.
THEN the next time, I can go back to that other structure I liked. This is how I seem to get the best results, but it may be too stressful for many people. I’d try maybe a 4:1 ratio at first, and see how you like it.
But EVERY workout is different, actually. I rarely even carry over a rep range on a single exercise from one week to the next. One major exception is legs; I do mainly around 20 reps on almost everything.
Kosan comeback before we start a “WTF happened to Kosan?” Thread. I’m assuming we’d probably figure it out watching Mr.O in a couple years, but still…we need you and your music vids back asap.
[quote]EF5127 wrote:
Kosan comeback before we start a “WTF happened to Kosan?” Thread. I’m assuming we’d probably figure it out watching Mr.O in a couple years, but still…we need you and you’re music vids back asap.[/quote]
+1
you have one of the more solid physiques on here man, love to see you continue posting
good progress picture by the way, passed me by… being over 220 must feel good
[quote]EF5127 wrote:
Kosan comeback before we start a “WTF happened to Kosan?” Thread. I’m assuming we’d probably figure it out watching Mr.O in a couple years, but still…we need you and your music vids back asap.[/quote]
Hahaha Thanks, guys. I know; things have been kinda hectic lately. I just started part-time at a smoothie place here in town, so I’m working a bit more now, and have just been going to the gym kinda of inconsistently the past 2 weeks or so; hurt my wrist, then got sick this past week and had to go 3 days in a row to just do cardio because I felt so crappy and sore. I am still a bit congested, but not sick anymore.
I have been taking a break from legs since I started back on upper-body. It’s been about 2 weeks since I last worked them. I will start back by the beginning of next week.
I’ll post my last two workouts since I got sick (back and chest), and some progress pics in a few min.
9/19/11
BACK
Unilateral Lat Pulldown
(75x12 DROP 60x12
60x15) Strictly warmup, focusing on feeling lats.
Chinup [first 3 sets done as Close-Grip (MFR) SUPERSET Wide-Grip, last 4 done as Wide-Grip (MFR)]
(bw+90x5 DROP bwx7
bw+90x3 DROP bwx5
bw+90x3 DROP bwx4
bw+45x3
bw+45x1.5 DROP bwx2
bwx4, x4)
Rack Pull
(315x5, 405x5, 495x5, 565x0 [strap broke, switched to cross-hand grip]
475x5, 475x3, 405x5)
SUPER
DB Pullover [SUPERSET with last 3 sets of rack pulls]
(80x15, x12, x10)
Hi Row Machine [4-sec reps]
(180x8, x8, x8, 170x8)
Low Cable Row
(210x8 DROP 165x8 DROP 120x20
150x20, 120x20)
Hyperextension
(bw+45x15, bw+70x11, x10, x10)
Wanted to do a somewhat light day. Ended up being only a little light. 
Snapped a random back pic at work earlier that day. Somewhere around 220 here.
[photo]34411[/photo]
BRUTAL Motivation
9/20/11
CHEST
Pec Deck Flye [4-sec reps]
(90x8, x8, 120x8, x8, 110x15)
SUPER [First two sets done as warmup sets, no failure.]
Seated Incline Crossover [Idk what the weights were; the plates just have numbers in increments of 2…]
(x15, x15, x15, x8 [4-sec reps])
Decline Bench Press [Sets done as quickly as possible; 60-sec rest max]
(135x15, x17 [warmup sets]
225x10, x10, x10, x10
185x15, x13, x14, x12)
Incline Flye
(35x12, 50x12)
SUPER
Pushup
(bwx17, x11)
Wrists started bothering me here a bit, so I skipped the last set.
Incline Press Machine
(180x15, x5+12 partials)
Great, great workout. Amazing pump, and life is good… What more can you ask for?
Took a few pics in my horrible bathroom lighting when I got home, maybe an hour and a half after lifting. Was 222.4 in shorts and tee shirt today.
[photo]34412[/photo]
BRUTAL Motivation
Job at a smoothie joint? be careful Kosan. I don’t want this to end up like that time I misunderstood Waterbury’s “Once and awhile Pizza for breakfast” recommendation.