Kevin's Log: Chasing Goals & Learning As I Go

kjmont · October 11, 2019, 1:20am

Legs & Calves (Week 6, Day 4)

Seated Leg Curls (60 sec rest) - 6 x 12 w/ 80 (HARD)
Adductor Machine (60 sec rest, 2 sec flex) - 4 x 12 w/ 120 (LIMIT)
Squats w/ hanging band technique (1, 25 lb plate from quadrupled reds per side)
45 x 6
45 + 50 (95) x 6
95 + 50 (145) x 6
135 + 50 (185) x 6
165 + 50 (215) x 6
185 + 50 (235) x 6
205 + 50 (255) x 4 (LIMIT)
Pin 9 Squats
375 x 5
375 x 3
375 x 2 (LIMIT)
Single Leg Press
1 pps x 8/4/2/2 = 16 total per leg (HARD-LIMIT)
1 pps x 6/4/2/2 = 14 total per leg (HARD-LIMIT)
1 pps x 4/4/2/2 = 12 total per leg (HARD-LIMIT)
1 pps x 4/3/2/1 = 10 total per leg (HARD-LIMIT)
Seated Toe Raises
20 x 10
40 x 10
60 x 5/3/2/2 20 sec rest (LIMIT)
Hammer Strength Toe Presses
1 pps x 15
2 pps x 12
3 pps x 7/5/3 + 10 partials (LIMIT)
3 pps x 6/4/2 + 13 partials (LIMIT)
3 pps x 5/3/2 + 15 paritals (LIMIT)
Standing Calve Raises
1 round = 1 set
Round 1: bw x 10 + 10 sec isohold
Round 2: bw x 10 partials + 10 sec isohold
Round 3: bw x 10 partials + 10 sec isohold
Round 4: bw x 10 sec negative + 10 sec stretch (LIMIT)

https://www.instagram.com/p/B3djwDlgLLK/

kjmont · October 12, 2019, 1:03am

Chest & Shoulders (Week 6, Day 5)

Speed Bench w/ bands - 8 x 3 w/ 140 + doubled reds (MODERATE)
Bench
140 x 3
175 x 3
205 x 3
225 x 3
245 x 1 (CHALLENGING)
Incline Bench
95 x 8
125 x 8
145 x 8
165 x 8
180 x 6 (FORM LIMIT)
Incline DB Press
30s x 8
30s x 8
50s x 8
70s x 11/50s x 6/30s x 10 (LIMIT)
Very High Incline Smith Press
95 x 10
115 x 10
125 x 10
135 x 8/3/2/2/1 (LIMIT)
Standing Side Laterals
12.5s x 20
17.5s x 15
22.5s x 12
27.5s x 10 (HEAVY CHEAT, CHALLENGING)
DB Rear Delt Flyes - 4 x 15 w/ 15s (LIMIT)
Rear Delt Chest Pulls (Level 5 pulley height)
17.5 x 15
17.5 x 15
17.5 x 12 (LIMIT)

All in all, I felt like trash this entire workout and everything felt heavy.

kjmont · October 15, 2019, 3:01am

Biceps, Triceps, & Abs (Week 6, Day 7)

EZ Bar Curls w/ fat gripz
55 x 8
55 x 8
50 x 6
45 x 8
45 x 8 (HARD-LIMIT)
Standing Palms Up Curls w/ fat gripz - 4 x 8 w/ 15s (HARD-LIMIT)
Brachioradialis Curls
5 x 15
5 x 15
bar x 15
bar x 15 (HARD-LIMIT)
Rope Pushdowns w/ fat gripz
25 x 12
25 x 12
25 x 10
20 x 12
20 x 12
20 x 11 (LIMIT)
Bench Dips
135 x 13
135 x 12
135 x 10/90 x 8/45 x 8/bw x 3 (LIMIT)
Incline L-Extensions
12.5 x 10/7/5/2 + 6 single arm extensions (LIMIT)

7A. Seated Cable Rope Crunches
42.5 x 12
42.5 x 10
42.5 x 8 (LIMIT)

7B. Swiss Ball Crunches
Yellow ball x 8
Yellow Ball x 8
Yellow Ball x 6 (LIMIT)

kjmont · October 15, 2019, 3:06am

Some progress pics from this morning. Bodyweight is up to 178.4 in the morning after a 36 hour fast.

kjmont · October 15, 2019, 3:15am

Legs & Calves (Week 7, Day 1)

Seated Leg Curls
100 x 8
100 x 8
100 x 8
100 x 9 (LIMIT)
Adductor Machine (2 sec flex) - 100 x 16 + 5 partials (CHALLENGING)
Squats
Hip felt like shit today, so anything close to depth was a no go. But at least I added 2 reps and my squats weren’t any higher than they were last time.
45 x 6
95 x 6
135 x 6
185 x 6
225 x 6
255 x 6
275 x 6
295 x 4
Banded Leg Press
unloaded + doubled red bands x 8
1 pps + doubled red bands x 8
2 pps + doubled red bands x 8
3 pps + doubled red bands x 8
4 pps + doubled red bands x 8
5 pps + doubled red bands x 8
6 pps + doubled red bands x 8 (HARD-LIMIT)
Smith Lunge - 4 x 8 w/ empty bar (CHALLENGING-HARD)
Barbell Stiff Leg DL - 3 x 8 w/ 165 (HARD)
Hammer Strength Toe Presses
1 pps x 8 sec isohold + 8 reps
1.5 pps x 8 sec isohold + 8 reps
2 pps x 8 sec isohold + 8 reps
2.5 pps x 8 sec isohold + 8 reps + 10 partials (LIMIT)

https://www.instagram.com/p/B3nVMBZAORb/

bigpappafrance · October 20, 2019, 1:23pm

Looks like a strong session keep banging on!!

kjmont · October 21, 2019, 1:49pm

Thanks! You too man, I checked out your long and you are pretty damn strong brother! And I will, just got to get my hip healthy again because it is seriously slowing me down!

kjmont · October 21, 2019, 1:56pm

Chest, Shoulders, & Triceps (Week 7, Day 2)

Slight Decline DB Press
25s x 10
45s x 8
60s x 8
75s x 8
85s x 8
95s x 8 (LIMIT)
Reverse Band Bench (purple bands) - 5 x 5 w/ 275 (CHALLENGING)
Ladder Pushups
Riser 1 (Feet elevated): bw x 12, 8
Riser 1 (Feet flat): bw x 7, 6
Riser 2 (Feet flat): bx 7, 6 (LIMIT)
Rope Pushdowns w/ fat gripz - 5 x 8 w/ 30
Close Grip Pin 12 Press
Middle finger on smooth
135 x 1
185 x 1
225 x 1
255 x 1
255 x 1 (LIMIT)
EZ Bar JM Press - 2 x 20 w/ 40 (HARD-LIMIT)
Prone Carter Rear Delt Swings - 4 x 15 w/ 15s (HARD-LIMIT)
6-ways - 3 x 8 w/ 5’s (HARD-LIMIT)

https://www.instagram.com/p/B33grqiA3OL/

kjmont · October 21, 2019, 2:02pm

Back & Abs (Week 7, Day 3)

Scapula Stretch Lat Pulldowns
145 x 8
145 x 8
145 x 8
145 x 10 (LIMIT)
One Arm Barbell Rows - 3 x 8 w/ 50 (HARD-LIMIT)
Smith Rows - 3 x 8 w/ 145 (LIMIT)
Rack Pulls + shrugs w/ 3 sec holds
135 x 3 rack pulls + 2 shrugs
185 x 3 rack pulls + 2 shrugs
225 x 3 rack pulls + 2 shrugs
265 x 3 rack pulls + 2 shrugs
295 x 3 rack pulls + 2 shrugs (LIMIT)
Snatch Grip Barbell Hyper Extensions (Deadstop)
95 x 9
95 x 7
95 x 7 (LIMIT)
Seated Cable Rope Crunches - 3 x 8 w. 47.5 (LIMIT)
Stir the Pot - 3 x 4 per side w/ red ball (HARD-LIMIT)

kjmont · October 21, 2019, 2:04pm

Cardio (Week 7, Day 4)

Farmers Walk (60 sec on, 60 sec off) - 4 x 6 laps w/ 65s in each hand
Heavy Farmers Walk
105s in each hand x 2 laps
155s in each hand x 1 lap
155s in each hand x 1 lap

https://www.instagram.com/p/B33gzQrgU-Z/

kjmont · October 21, 2019, 2:12pm

Legs (Week 7, Day 5)

Seated Leg Curls (60 sec rest) - 6 x 8 w/ 80 (CHALLENGING)
SSB Squats w/ 60 lbs in chains
65 x 8
65 x 8
65 + 60 (125) x 8
115 + 60 (175) x 8
155 + 60 (215) x 8
205 + 60 (265) x 8
225 + 60 (285) x 6
240 + 60 (300) x 4 (LIMIT)
SSB Squats
225 x 8
240 x 5
250 x 4 (LIMIT)
SSB Pause Squats (5 sec pauses) - 3 x 4 w/ 115 (CHALLENGING)
Single Leg Presses
Unloaded x 13/6/3 (LIMIT)
Unloaded x 8/6/5 (LIMIT)
Seated Toe Raises
unloaded x 8 sec isohold + 8 reps
25 x 8 sec isohold + 8 reps
35 x 8 sec isohold + 8 reps
45 x 8 sec isohold + 8 reps
55 x 8 sec isohold + 8 reps + 4 forced reps + 8 sec isohold + 8 sec stretch (LIMIT)
Star Trac Standing Calve Raises - 10 x 8, 10, 10 (LIMIT)
Unilateral Cable Row Machine - 90 x 10 (LIMIT) ← just playing around, these felt AWESOME

https://www.instagram.com/p/B3yDwDGAp8S/

kjmont · October 21, 2019, 2:16pm

Chest, Triceps, & Biceps (Week 7, Day 6)

Bench
45 x 5
95 x 4
135 x 3
175 x 3
205 x 3
225 x 3
245 x 3 (CHALLENGING)
Speed Bench - 6 x 4 w/ 180 (CHALLENGING)
Flat DB press - 65s x 18 (LIMIT)
V-bar Pushdowns - 5 x 8 w/ 52.5 (LIMIT)
Machine Dips/Triceps Press (Lifetime Fitness) - 3 x 8 w/ 160 w/ 3 sec negatives (LIMIT)
EZ Bar Curls w/ fat grips - 5 x 8 w/ 45 (LIMIT)
Hammer Curls
20s x 10
20s x 10
20s x 9 (LIMIT)
20s x 6 + 6 Partials (LIMIT)
Preacher Curls - 4 x 8 w/ 25 (HARD-LIMIT)

kjmont · October 21, 2019, 2:18pm

Cardio (Week 7, Day 7)

Sled Dragging
45 lbs x 3/4 mile (2 trips around the block) w/ no breaks (CHALLENGING)

kjmont · October 24, 2019, 4:17am

Legs & Calves (Week 8, Day 1)

Seated Leg Curls - 4 x 8 (LIMITED)
High Bar Squats
45 x 10
95 x 6
135 x 6
175 x 6
205 x 6
225 x 6
245 x 4
260 x 2
245 x 6
260 x 4
275 x 2 (LIMIT) ← Lifetime PR for high bar
Banded Leg Press (doubled black bands)
unloaded x 8
1 pps x 8
2 pps x 8
3 pps x 8
4 pps x 8
5 pps x 8
6 pps x 2 (LIMIT) ← Changed seat angle to increase the ROM on the leg press, so this was not surprising
Smith Lunge - 4 x 8 w/ 55 (CHALLENGING)
Barbell Stiff Leg DL - 3 x 8 w/ 185 (CHALLENGING)
Hammer Strength Toe Presses
0.5 pps x 10 sec isohold + 10 reps
1 pps x 10 sec isohold + 10 reps
1.5 pps x 10 sec isohold + 10 reps
2 pps x 10 sec ishold + 10 reps
2.5 pps x 10 sec isohold + 10 reps + 10 partials + 10 sec stretch (LIMIT)

https://www.instagram.com/p/B36K5ZiA0ly/

kjmont · October 24, 2019, 4:24am

Chest, Triceps, Shoulders, & Abs (Week 8, Day 2)

Slight Decline DB Press
25s x 15
45s x 12
60s x 9
75s x 9
85s x 9
95s x 9 (LIMIT)
Reverse Band Bench (Reverse Purples) - 5 x 4 w/ 295

3A. Pec Minor Dips - bw x 8, 8 (LIMIT)
3B. Dips - bw x 6, 7 (LIMIT)
3C. Stretch Pushups (Riser 1) - bw x 8, 4 (LIMIT)

Rope Pushdowns w/ fat gripz - 5 x 8 w/ 30 (HARD-LIMIT)
Close Grip Pin 12 Press
205 x 1
225 x 1
245 x 1
265 x 1 (LIMIT)
EZ Bar JM Press w/ Fat Gripz
45 x 20
45 x 12/5/3 (LIMIT)
Prone Rear Delt Flyes
15s x 15
15s x 15
15s x 15
15s x 11 + 4 (LIMIT)
6-ways - 3 x 8s w/ 5s (HARD-LIMIT)
Single Arm Snatch
45 x 1
65 x 1
85 x 1
95 x 1
105 x 1
115 x 1 (LIMIT) ← 10 lb lifetime PR
Stir the Pot - 3 x 5 per direction w/ red ball (HARD)

https://www.instagram.com/p/B38KD0OABRw/

https://www.instagram.com/p/B38KL58AzQw/

kjmont · October 24, 2019, 4:29am

Back (Week 8, Day 3)

Wide Grip Pulldowns
70 x 20
85 x 15
100 x 10
115 x 8
130 x 8
145 x 8
160 x 8 (HARD)
Scapula Stretch Lat Pulldowns - 4 x 8 w/ 175 (LIMIT)
One Arm Barbell Rows - 3 x 8 w/ 65 (HARD) ← Another lifetime PR
Chest Supported Rows
85 x 8
85 x 7
85 x 7 (LIMIT)
Rack Pull/Shrug Combo
95 x 4 rack pulls + 2 shrugs
135 x 4 rack pulls + 2 shrugs
185 x 4 rack pulls + 2 shrugs
225 x 4 rack pulls + 2 shrugs
255 x 4 rack pulls + 2 shrugs
275 x 4 rack pulls + 2 shrugs
295 x 4 rack pulls + 2 shrugs (CHALLENGING-HARD)
Barbell Hyper Extensions
145 x 6
95 x 10
95 x 11 (LIMIT)

https://www.instagram.com/p/B3-6rvfggyQ/

https://www.instagram.com/p/B3-7J2CAsev/

kjmont · October 24, 2019, 4:37am

Figured I’d throw this up, its a program I’ve spent roughly the past month designing and will be my next training program that I run. Since this is the first real program that I’ve written in quite awhile I’ve decided to name this one the Abomination. Its 12 week program that is designed to get you big and strong in the areas that make you look even bigger than you actually are. The program focuses on building up a big squat and incline bench, as well as really focusing on the legs, upper chest, shoulders, and overall back. The periodization of intensity techniques follows the premise of:

Weeks 1-3: High Reps (Accumulation)
Weeks 4-6: Negatives (Intensification)
Weeks 7-9: Pause/Flexes (Accumulation)
Weeks 10-12: Heavy Weights (Intensification)

kjmont · December 3, 2019, 12:54am

Legs (Week 8, Day 4)

Seated Leg Curls (50 sec rest) - 80 x 8, 8, 8, 8, 8, 7.5 (LIM)
Adductor Machine (1 sec flex, 50 sec rest) - 3 x 15 w/ 120 (LIM)
Leg Extensions
100 x 10 (2 sec flex) + 10 (pumping) + 5 manual eccentrics + 5 forced reps + 10 sec isohold + 7 bottom partials (Way, way beyond limit)
Single Leg Press
1 pps x 12
1 pps x 10
1 pps x 8 + 40 close and low stance leg presses

kjmont · December 3, 2019, 12:58am

Chest, Triceps, and Biceps (Week 8, Day 5)

Bench - 255 x 1 (CHALLENGING-HARD)
Speed Bench - 8 x 4 w/ 180 (CHALLENGING)
Flat DB Press - 65’s x 19 (LIMIT)
V-Bar pushdowns
60 x 8
60 x 8
60 x 3/50 x 5
50 x 8
50 x 8
50 x 8 (LIMIT)
Dips (3 sec neg) - Bw x 8, 6, 6 (LIMIT)
EZ Bar Curls w/ Fat Gripz - 50 x 8, 8, 8, 6 (MODERATE-CHALLENGING) bicep pain, shut it down
DB Hammer Curls (Short rest)s - 5 x 10 w/ 15’s (HARD-LIMIT)
Machine Single Arm Curls - 35 x 8, 8, 8, 10 + 7 partials (LIMIT)

kjmont · December 3, 2019, 1:02am

Legs (Week 9, Day 1)

Seated Leg Curls - 120 x 8, 8, 8, 8 + 17 partials (LIMIT)
High Bar Squats
260 x 1
230 x 6
260 x 1
240 x 6
260 x 1
250 x 5 (LIMIT)
Banded Leg Press (purple bands)
unloaded x 8
1 pps x 8
2 pps x 8
3 pps x 8
4 pps x 8
Dropset:
5 pps x 2
4 pps x 6
3 pps x 8
2 pps x 10
1 pps x 12
unloaded x 15

https://www.instagram.com/p/B4NXgKmgRx4/?utm_source=ig_web_copy_link

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Kevin's Log: Chasing Goals & Learning As I Go

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