KMC's Blackirish Bastid Kicks Ass 2.0

Training Over 35 Lifter
161

Thanks People…
but dang fell off the first page.

1.11.09

upper

mobility,lytp, 17 million dislocates, some pushups, scap work etc

A Bench bar xlots 95x10,135x6,155x6 work 190x6, 200x4,225x3+1

B Db incline bench 40x25,40x20

C1 DB BO row 100 4x10
C2 tricep rope pd 4x10
D1 db shrug 80 3x10
D2 incline db rear delts 10 3x12

BB complex 4 rounds x 10 2 rounds @ 75, 2 rounds @ 65
deadlift
BO row
Hang clean
Push press
squat

Notes.

this felt good, all this high rep crap is making my little joints feel fresh and new
hmmm
bench is starting to feel like something- I should be smart and cycle this with 2 board’s or something

complexs kicked my ass - no suprise.
I like to pull and squat big stuff, but it always leaves me to wiped to do any energy systems work

maybe this is a better method of training for me

will catch up on every one else soon, need to run to a baby class.

162

Don’t cycle with the 2 boards --follow the protocol. and do the deloads when subscibed.

Great lifting

163

Good stuff here Kevin. Nice thing about this upcoming baby is I have not had to sit through one class. No effed up videos either.

164

good stuff indeed!

treasure your sleep now, Kevin!

165

[quote]kmcnyc wrote:

swole and pumped - im ready for posing trunks.
[/quote]

Clearly pictures are needed here. :slight_smile:

166

looking real good Kevin. the movies in those classes was my favorite part, but I love the Horror.

167

Nice benching, enjoy being surround by pregnant women…

168

Thanks people!!!

Ok so I have not talked about any midget nutrition in a while so time for a little minutia
yesterday day was good and pretty typical

Wed
am
water
espresso
a hemp/greens shake 40g protein with 35 grams gag
fish oil a shit ton
vit D

at work
water all day
two fried eggs on toast

4 hb eggs
2 apples
some lox
a bunch of almonds some other nuts

pm
some grilled chicken ( nasti I dislike chicken )
a huge thing of greens, with walnuts and feta
some roasted wilted vegatables
an orange
a big cookie ok maybe more like 3.

some choclate from craft services,
a ton of jelly beans with the fucked up flavors

another hemp and greens shake
a ton of water and coffee

at night

more then 8oz of salmon
roasted brussle sprouts
a bunch of mini oranges called clemintines
some more fish oil

then two hours later I ate the remaining salmon and brussels.
a bunch of fish oil
some zinc
some vit D

so that is what is up food wise for me.
On Tues.
I had some beef , some grilled tuna- a TON of thai food
a quart or so of greek yogurt some fries, a bunch of water

catering can suck- and then you end up hitting the craft service table and
loading up on junk

I switched back to the hemp vs whey or casein whey is just evil for me
even with fibre added it interferes with the works.
I know its captivating.

this week has been filled with canceled jobs- pretax paper work
a day or so of Bad Television and a green screen gig on Friday.

and the House is getting FULL Of baby stuff- car seat, black onesies,
diapers mini tiny little socks, just the eseentials
My wife is amazed there is no infant Judo gi. I promised no wrestling shoes or judo equipment.

by the way I had no Idea how hard it is to get baby clothes in black.

Training.

1.14.10

lower
foam , a ton of mobility stuff, some jumps, hops skips crawls gym was cold today,
started to OH squat and then needed a million leg swings and more piriformis shite

OH squat
95x6,95x10,95x10

A Squat 135x10,185x6,225x6 + wrist wraps,225x6 work 280x6 + belt ,305x4 , 335x5

B Bulgarian split squat jumps- bodyweight 4x5

C1 exercise ball hamstring things 3x15

C2 spread eagle sit ups + 25 3x12

D 3 1/2 mile semi sprints

Notes
squats felt ok… I am getting used to the belt, I am enjoying pushing out into the belt…
but it impairs depth- I have to work harder with it on to get to decent depth

Split squat jumps- holy shit- want to see which leg is weaker. wow.
the run was supposed to be a mile run- but I did the shorter bursts instead,
My feet where hurting from work yesterday. go figure.

thanks for reading.

169

I forgot… I weighed a massive 176 in
plastic adidas pants shoes, shirt socks and Ipod shuffle

dang.

170

Good man on the black baby clothes. I hate twee bullshit baby stuff.

It sounds like you are getting plenty of veggies, but it must be super hard to resist a catering table if you are trapped at the job and hungry.

BTW, I was doing broomstick dislocates yesterday and thought of you, Mr. Mobility.

171

Good training, good eating. I was actually wondering if you were going to rent a second apartment for all the baby crap. Welcome to tripping over plastic for the next few years.

I got one great onesie when my boy was an infant, all black, with a pair of baby booties on the front underneath ‘Agnostic Runt’. You are probably familiar with the band that parodies.

172

Nice work, Kevin,

BTW, we used to SMOKE the hemp back in the day.

173

410×503 99.5 KB

thanks people!!

agnostic runt I like that!!!

I might have smoked some ( allot) of hemp in my day.

335x5 from yesterday left me for dead…

as far as black onsies go I like this one.

training

Upper rep or what ever

lytp 6.7 million dislocates, some skips, crawls jumps, etc

A chin-ups 16+10 so 26
B1 pull downs neutral grip(wide) 25, 15
B2 db OH press ng 35 x 25, 20

C rear delt cable raise 4x10
D ‘curl the rack’ 50,45,35,25,15 all by 8
E hanging leg raises 3x10 feet to face
F 100 pushups 3.45 mins secs

Notes

my ass is dragging from yesterday squats
need to eat
chip ups killed my elbows today big time suck
rear delt raises either cable, db or what ever
are great- regular side raises kill me.
curl the rack- I think this was silly- I get more from a decent 4x8 of modest weight.
pushups- fun hard to do all swole and pumped.

these high rep type days are smart- I feel ‘healthy’ in joints
except for chin ups.

thanks for reading…thats it for this washed up meat head

174

That is one of the nice thing about volume, you get some work in but also you are straining all those joints and tendons and completely beating yourself to shit. There is wisdom in this plan.

175

Oops fell to page 2.

1.18.10
upper

mobility pushups, dislocates x 345,679, lytip,scap shit face pulls

A BB bench warm barx10,55x10,95x5,135x5,155x5
work 195x5,210x3,235 4x1
B incline db press 40x30 40x22

C1 BO db row 100 4x8
C1 triceps rope 120 4x8

D1 BB shrugs 315 x3x8
D2 db rear incline fly (T) 10 x3x10

Then
BB complex
75 4 rounds 10 reps 1 min rest between

dead, BO Row, hang clean, push press squat.

Notes

Big swole and pump, felt like steely D :slight_smile:

Bench actually felt ok… maybe I should warm up this way always???
and I never say it I do a TON of shit between sets, scap pushups, dislocates etc

I prob should have gone up in weight for incline db press
Shrugs, I remember why I dont do these- kills my neck.
I got some good neck cracks doing these.

somewhere during the complexes my left bicep started to kill me.

I love the complexes… If you have ever wrestled, played judo, BJJ, MMA
more likely college wrestling- you have to sign a ‘bout sheet’
after the match- usually when you win
and it was always shocking to not be able to hold the pen.
complexes make me feel that too.
I can run- hard & fast and still give a clear signature go figure.

thanks for looking.

176

Good lifting here.

I love complexes or “weighted cardio” as we like to call them.

Fischer

177

thanks Fischer,

I got introduced to them in college- and at the OTC…

Steve Javorek was one of the strength coaches then, and His will was strong.
one of his people was whom we/I worked with in greco

Dude was Czech had friggen square balls and there was no ‘no’ with him.

I like them cause they kick my ass, and are way way more fun then machine cardio.

I will say I am jonesing for things like High pulls, cleans, and front squats.
I deload next week but am thinking I want to do front squats but I have not pulled in a while.
So I might do both spread out over the next coming weeks.

178

Next wave through just program these lifts in.

Front sqauts for Back Sqauts
cleans for your upperback work same for high pulls ← if were thinking same thing.

We did alot of “buddy lifts” in the military - 3-5 bweight exercises with your buddy hanging on you. No one liked those - we went till atleast 3 people puked out of 28 and we were all in Great shape through that particular evolution.

fischer

179

Nice benchin, complexes are tough. I need to do them more often. They really get your heart and lungs working.

180

Good work goin on in here. Why don’t you come up with a complex that involves high pulls, cleans and front squats. Couldn’t go too heavy though.