I would have liked to have seen Bar x 2500.
Welcome to the Darkside!
How did you like your first day?
like the complex? 
Quick note on the high rep after the benching if your shoulders are fubared just do 1 set of lower weight max reps on the flat bench. Works wonders for me since I can train either Incline or Flat not both in same session - just a heads up.
And remeber go for broke on the last heavy set.
Complexes are tough. Good work, enjoy the new program!
thanks Jack.
Fischer, I LOVE complexes, but I usually do them on their own or with machine cardio-
not at the end of a training session this made them much much harder.
like puke and cry hard.
12.22.09
recovery
some mobility work foam etc at home
15 min fast swim.
I was having a really hard time breathing but I needed it for some recovery.
Sat in the YMCA sauna til my nose ran
followed up with ball shriveling shower.
what else??
holiday’s stress me out
We have to see both sets of family - and it gets old quick.
I am going to have to start booking gigs during the holidays.
12.23.09 lower
foam, mobility at home
walk to gym
more mobility , nose blowing etc
Oh squat 95x5,ooops more dislocates 95x10,95x5
A squat jumps + 15db’s
B Squat 135x8,225x8,225x8,work 265x8,195x6,305x8
C1 back raise +10 behind head 4x15
C2 med ball twists 6lb ball 4x15
1 mile run 7.38
Notes.
having serious doms from Monday…still
had a really hard time with OH squats and getting under the bar.
Oh squat 95x6- usually means a bad thing- If I cant hit 10 I need to trouble shoot.
Lots of ankle mobility and dislocates and blowing some projectile shit out my nose helped
Got it together at the 2nd set of 225-
the money set felt ok- not heavy but leaned forward allot
back raise- these are roman chair my gym is ghetto HUGE pump
med ball twists- how can such a bullshit ab exercise kick my ass?
running 7.38 not so bad for a mouth breather but
not my best work, but some work none the less.
nice work. Running? Who was chasing you? Skimping on the subway fare again?
305x8? Kickin’ ass brother.
Good work KMAC – sounds like you are enjoying the program. The programing built into this template is awesome for strength gains. Myself I am losing weight and getting stronger.
Merry Christmas.
Rick
Thanks people…
305x8 I think I hit 305x9 and 315x10 or 11 a few weeks ago.
Im happy with this cause my nose aint letting in any air.
running- would so have preferred to do it first.
this programming is good- Im seeing some common stuff
one big movement
heavy and high rep
little accessory work to get some hypertrophy
hmmmm
have a great holiday people
kmc
Nice reppage, broham!
Merry Christmas!
You have the most balanced training of any thread I read. Strength,mobility and conditioning. Great trianing Kev.
You’re Irish so you wear green and probably have a red nose.
You’re slightly vertically challenged.
Carefully you’re not mistaken for one of Santa’s elves.
Seriously, your probably pound for pound the strongest one of us and I agree with eco on the well balanced training. Been a pleasure following your training. Have a great Christmas.
Merry Christmas, Kevin. Hope you have a great holiday and upcoming year(s).
Great work, and have a great holiday, Kevin! This time of year will only get better once the little one arrives!
Merry Christmas, Kevin, you well balanced Irish bastid! Enjoy the time off!
Merry Christmas, but skip the running and do your sled dragging.
I hope your xmas was a good one, free of mold and bad tv!
I hate to break it to you, but now that you quit 5/3/1, we will have to change the secret handshake again.
Thanks for the holiday wishes people!!
Over the cold/sinus infection thing
Ate 7 fishes Christmas eve, quiet Christmas, then watched the sewer clean out guy take my cash.
every one have a great New Year!!!
training back tomorrow
kmc
Watching the sewer clean out guy is better than being the sewer clean out guy!
Have a happy new year!
the Holiday’s are officially over- went to my Mom’s house and got down with my brothers sisters, aunts etc,
and the 19 or so offspring. WOO!
Is it wrong to be over the holidays?
To be a Grinch?
I ‘cater’ the holidays for my side, for a few reasons, I live the closest to my mom, have great stuff available here in the big city, and then this way I know the food is good somehow few people in my family can cook. (including my Mom)
Go figure.
I made a ham, two turkey breasts, a 55 lb lasagna , several pounds of shrimp mussels etc
brought ice, beverages, but I will not bring booze- the ‘holiday’ takes quite a turn that way.
then we lug two or three huge bags of stuff to dole out more like 4 bags.
Our yuppie volvo wagon is FULL.
my family somehow hasn’t figured out to only give gifts to kids WTF???
or some version of secret santa.
all the nieces, and nephews are or are on the verge of teen-dom so gift cards next year.
when I say 19 off spring/cousins nieces nephews etc I am not kidding.
I leave with no leftovers, and am stuck with two or three bags of stuff, that makes me wonder if any one in my family actually knows me or the wife.
lastly we sort through the stuff we get, and end up donating the bulk to goodwill ( yes its that bad)
somehow coupled with the volume of gifts- no one in my family has ever thought of gift receipts.
Let along gift cards.
to quote my wife when we get this all back in the apartment we are like what is this shit show???
I appreciate the thoughts, but really is a nice holiday handshake so wrong???
remember cash is the nicest way to say thank you.
I did get a black plain t-shirt- so there is someone improving on the learning curve. woo.
ah the holidays.
training upper
1.4.10
10 minutes incline walking , mobility, pushups,scap pushups, dislocates, lytp,band pull apartsx 65,000,000
A bench w.u. bar x7,687 95x10,135x10,155x8,work, 175x8,190x6, 205x5
B DB bench 50 db’s 50x24,50x22
C1 seated cable row 4x15
C2 push downs 4x15
D1 DB shrug 80 3x12
D2 DB side raises 8 3x12
BB complex
75 x 2x10
deadlift BO row Hang clean Push press back squat.
Notes.
still feel slow and lethargic after the holidays and stiff.
bench felt ok have been sneaking the hands out further hmmm.
db bench felt kind of pukerific
all the accessory work left me swole and Jacked
felt like a vag doing back squats and deads with 75lbs yet felt fetal after
swimming tomorrow
baby classes tonight.