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

Training Training Logs
61

Honestly, much of the time between week 9 and 13 has been me just limping along and butchering the program so I am just going to skip along to the new program I am running.

The Harbinger (Week 1, Day 1)

  1. Spider Bar Squats
    75 lb bar
    75 x 8
    125 x 5
    165 x 3
    205 x 3
    235 x 3
    255 x 2 (LIMIT)
    225 x 4 (CHALLENGING
    225 x 4 (CHALLENGING)

  2. Low Incline Press
    45 x 10
    95 x 7
    135 x 5
    175 x 3
    205 x 3
    225 x 2 (HARD-LIMIT)
    205 x 6 (CHALLENGING)
    205 x 4 (HARD)

  3. Sumo Block Pulls
    135 x 5
    185 x 4
    225 x 3
    275 x 3
    315 x 3
    345 x 3
    375 x 2 (LIMIT)

  4. Single Leg “Thighsolator”/Machine Hack Squat
    45 x 8/4/3/3

https://www.instagram.com/p/B5lpG16gALe/

62

The Harbinger (Week 1, Day 2)

Warm Up: Seated Calve Raises, KB Squats, Mace Swings, Hip Side to Sides

  1. Low Incline Bench (3 sec pauses) - 5 x 4 w/ 175 (CHALLENGING-HARD)

  2. Spider Bar Squats (3 sec pauses, no belt)
    205 x 4 (LIMIT)
    205 x 4 w/ belt (HARD)
    185 x 4
    185 x 4
    185 x 4 (HARD-LIMIT)
    185 x 2 (CHALLENGING-HARD) → back tweak

  3. Barbell Stiff Leg DL (3 sec pauses, beltless) - 4 x 4 w/ 225 (HARD-LIMIT)

  4. Prone Incline Lateral Raises
    15s x 14 (LIMIT)
    15s x 12 (LIMIT)
    15s x 9.5 + 5 standing reps (LIMIT)

https://www.instagram.com/p/B5oObA6g2pE/

63

The Harbinger (Week 1, Day 3)

  1. Spider Bar Squats (5 sec neg) - 4 x 6 w/ 165 (HARD-LIMIT)

  2. Low Incline Bench (5 sec neg) - 4 x 6 w/ 165 (HARD-LIMIT)

  3. Trap Bar Rows
    95 x 6
    95 x 6
    95 x 6
    95 x 7 (LIMIT)

  4. Single Arm Lat Pulldown
    40 x 10
    40 x 10
    40 x 8 (LIMIT)

  5. Machine Rear Delts
    60 x 30
    60 x 25 (LIMIT)

https://www.instagram.com/p/B5tQnALA2dc/

64

Change of plans, I have decided to abandon the high frequency SBD block in favor of a full blown squat specialization plan. I have two man reasons for doing this, first being that I am most determined in finally having a decent squat, and 2nd being my back not being able to tolerate both squatting/deadlifting and bench in the same session. So in order to build up my squat I have decided on focusing on building up my quad strength as well my upper back to be able to tolerate heavier loads. I am having to be very careful with my technique and volume so that my hip bursitis can actually heal.

65

Squat Specialization (Week 1, day 1)

  1. Leg Extensions
    80 x 20 2 sec flexes (EASY-MODERATE)
    100 x 20 1 sec flexes (EASY-MODERATE)
    120 x 27 pumping (HARD-LIMIT)

  2. SSB Squats
    65 x 5
    115 x 5
    155 x 5
    195 x 5
    3 x 5 w/ 225 (CHALLENGING)

  3. Belt Squats (Pit Shark)
    1 pps x 12
    2 pps x 12
    3 pps x 12
    4 pps x 9 + 3 20 sec rest (LIMIT)

  4. Smith Rows - 4 x 8 w/ 145 (MODERATE-CHALLENGING)

  5. Pronated Cable Rows
    40 x 10
    60 x 10
    70 x 10
    85 x 10
    100 x 9 (LIMIT)

https://www.instagram.com/p/B5yYI9ng480/

66

Squat Specialization (Week 1, Day 2)

  1. SSB Pause Squats (3 count pauses) - 4 x 4 w/ 185 (MODERATE-CHALLENGING)

  2. Leg Press (Close and low stance)
    1 pps x 15
    2 pps x 15
    3 pps x 15
    4 pps x 15
    5 pps x 10 + 5 (LIMIT)

  3. Chest Supported Rows (thumb away from top of neutral)
    75 x 12
    75 x 12
    75 x 10 (LIMIT)

https://www.instagram.com/p/B51E87FgA_s/

67

Squat Specialization (Week 1, Day 3)

Warm up: Mace Swings and pec activation

  1. Incline DB Press (Rogue Bench on lowest setting)
    25 x 12
    45 x 12
    60 x 12
    70 x 12
    75 x 10 (LIMIT)

  2. Low Incline Bench
    95 x 6
    125 x 6
    155 x 6
    185 x 8
    185 x 10 (HARD-LIMIT)

  3. Pronated Machine Flyes
    70 x 9 (LIMIT)
    70 x 8 (LIMIT)

  4. Angled Swiss Bar OHP
    125 x 3 (LIMIT)
    85 x 15 + 5 (LIMIT)

  5. Prone Incline Lateral Raises
    10s x 15
    10s x 15
    10s x 14 + 9 standing (LIMIT)

https://www.instagram.com/p/B53nfOMgbZi/

68

Been awhile… currently dieting and am going to keep track of that diet here.

Week 1

Starting Stats
Bodyweight: 188.8
Cardio: None
Training Days: 5

Split
Monday - Legs
Tuesday - Chest & Shoulders
Wednesday - Back
Thursday - Off
Friday - Legs (Secondary)
Saturday - Biceps & Triceps
Sunday - OFF

Training Days
Meal 1 - 2 eggs, 1/2 tablespoon coconut oil, 2 slices Ezekiel bread
Pre-Workout - 2 scoops Rice 'N Grinds, 1 tablespoon Peanut Butter, 1 scoop Whey
Intra-Workout - 2 scoops Plazma (+ 2 scoops Mag-10 postworkout on leg days)
Post-Workout - 2 cups Kix Cereal, 2/3 cup fiber one, 2 cups almond milk, 1 scoop whey
Meal 2 - 4.5 oz 95% ground beef, 4 caps Flameout, Broccoli, Spinach
Meal 3 - 1 scoop whey/casein blend, 1.5 tablespoons almond butter

Off Days
Meal 1 - 4 eggs, 1/2 tablespoon coconut oil, spinach
Meal 2 - 1 scoop whey/casein blend, 2 tablespoons almond butter
Meal 3 - 3 oz 95% ground beef, 1 egg, 4 caps flameout, broccoli
Meal 4 - 1 scoop whey/casein blend, 2 tablespoons almond butter
Meal 5 - 3 oz 95% ground beef, 4 slices Ezekiel bread, 1 slice fat free cheese
Meal 6 - 1 scoop whey/casein blend, 2/3 cup fiber one

69

Secondary Leg Day

  1. Standing Single Leg Curls
    25 x 15
    35 x 12 (LIMIT)
    45 x 9 (LIMIT)
    45 x 7 (LIMIT)

  2. Adduction Machine
    35 x 10
    50 x 10
    65 x 10
    80 x 10 (HARD-LIMIT)

  3. Pause Squats
    57 x 6
    107 x 6
    147 x 6
    147 x 6
    147 x 6
    187 x 6
    217 x 5
    147 x 13

  4. Banded Hack Squats
    1.5 pps + black bands x 8
    1.5 pps + black bands x 6 + 1 (Cluster set)

  5. DB Split Squat (Front foot elevated)
    20 x 10
    20 x 10
    20 x 10 (CHALLENGING)

70

Week 2

Starting Stats
Bodyweight: 187.8
Cardio: 3 x 20 min LISS
Training Days: 5

Split
Monday - Legs
Tuesday - Chest & Shoulders
Wednesday - Back
Thursday - AM Cardio
Friday - Legs (Secondary)
Saturday - AM Cardio + Biceps & Triceps
Sunday - AM Cardio

Training Days
Meal 1 - 2 eggs, 1/2 tablespoon coconut oil, 2 slices Ezekiel bread
Pre-Workout - 2 scoops Rice 'N Grinds, 1 tablespoon Peanut Butter, 1 scoop Whey
Intra-Workout - 2 scoops Plazma (+ 2 scoops Mag-10 postworkout on leg days)
Post-Workout - 2 cups Kix Cereal, 2/3 cup fiber one, 2 cups almond milk, 1 scoop whey
Meal 2 - 4.5 oz 95% ground beef, 4 caps Flameout, Broccoli, Spinach
Meal 3 - 1 scoop whey/casein blend, 1.5 tablespoons almond butter

Off Days
Meal 1 - 4 eggs, 1/2 tablespoon coconut oil, spinach
Meal 2 - 1 scoop whey/casein blend, 2 tablespoons almond butter
Meal 3 - 3 oz 95% ground beef, 1 egg, 4 caps flameout, broccoli
Meal 4 - 1 scoop whey/casein blend, 2 tablespoons almond butter
Meal 5 - 3 oz 95% ground beef, 4 slices Ezekiel bread, 1 slice fat free cheese
Meal 6 - 1 scoop whey/casein blend, 2/3 cup fiber one

71

Secondary Leg Day

  1. Leg Extensions
    90 x 30
    110 x 25
    130 x 16 + 4 (LIMIT)
    150 x 9 + 4 + 2 (LIMIT)

  2. Reverse Band Hack Squats
    doubled reverse black bands
    135 lbs per side x 10
    150 lbs per side x 8
    165 lbs per side x 6
    150 lbs per side x 10
    165 lbs per side x 8
    180 lbs per side x 6 paused (HARD-LIMIT)

  3. Leg Press
    3 pps x 24 (LIMIT)

  4. GHR Glute Extensions
    bw x 12
    bw x 12
    bw x 12 (HARD-LIMIT)

72

Week 1

Starting Stats
Bodyweight: 186.6
Cardio: 3 x 20 min LISS
Training Days: 5

Split
Monday - Legs
Tuesday - Chest & Shoulders
Wednesday - Back
Thursday - AM Cardio
Friday - Legs (Secondary)
Saturday - AM Cardio + Biceps & Triceps
Sunday - AM Cardio

Training Days
Meal 1 - 2 eggs, 1/2 tablespoon coconut oil, 2 slices Ezekiel bread
Pre-Workout - 2 scoops Rice 'N Grinds, 1 tablespoon Peanut Butter, 1 scoop Whey
Intra-Workout - 2 scoops Plazma (+ 2 scoops Mag-10 postworkout on leg days)
Post-Workout - 1 cup Egg Whites, 1 scoop Rice N Grinds, 3/4 cup Wheat Brand, 1 tablespoon Peanut butter
Meal 2 - 4.5 oz 95% ground beef, 4 caps Flameout, Broccoli, Spinach
Meal 3 - 1 scoop whey/casein blend, 1.5 tablespoons almond butter

Off Days
Meal 1 - 4 eggs, 1/2 tablespoon coconut oil, spinach
Meal 2 - 1 scoop whey/casein blend, 2 tablespoons almond butter
Meal 3 - 3 oz 95% ground beef, 1 egg, 4 caps flameout, broccoli
Meal 4 - 1 scoop whey/casein blend, 2 tablespoons almond butter
Meal 5 - 3 oz 95% ground beef, 4 slices Ezekiel bread, 1 slice fat free cheese
Meal 6 - 1 scoop whey/casein blend, 2/3 cup fiber one

73

Supplements I currently use (In order):

Training Day
Meal 1 - 1 cap KSM-66, 10,000 iu vitamin D3
Pre-workout - 300 mg L-Theanine, 6 caps Indigo-3G, 1 can Spike, 600-800 mg Phosphatidylserine
Meal 2 - 4 caps Flameout
Meal 3 - 2 scoops Superfood, 7 caps Elitepro Mineral Support

Off Day
Meal 1 - 1 cap KSM-66, 10,000 iu vitamin D3
Meal 2 - 1 scoop Superfood
Meal 3 - 4 caps Flameout
Meal 4 - 1 scoop Superfood
Meal 6 - 7 caps Elitepro Mineral Support