kingk0ngs training - AnabolicMinds.com

kingk0ngs training

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    kingk0ngs training


    I'm going to go ahead and start a workout log here for you guys to critique or whatever. I'm certified via NSCA. For starters, I graduated from the University of Tennessee with a bachelors of nursing. Beforehand, I was in the US Marine Corps. I like getting stronger and being lean. My cardio style alternates, one time I might do HIIT, the other just a jog, and then maybe even circuits for abs.

    My routine goes like this,

    Monday
    Squat 4x5
    Bench RP
    Pullups 50 total
    Curls RP
    Abs RP

    Wednesday
    Deadlift 5x5
    Press RP
    Bent Row 5x5
    Chin-ups RP
    Skulls RP

    Friday
    Front Squat 5x5
    Incline Press RP
    Weighted Dips RP
    Face Pull RP
    Pullups RP

    Lifts are on my signature and I just had a max day yesterday and I hit a 585 deadlift, but I'm hoping for 600 in April. My bench goal is 405 and my squat goal is 505. I do box squats instead of regular squats, but I make sure to hit parallel. After this is over, which will be in 6 weeks, I'll be doing Westside again. My diet is the targeted ketogenic diet with a reefed weekend. On the weekends, I basically eat grain, fruits, and very little fats.

    I've been lifting for 6 years, but only consistently for about 4 of them.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

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    Wednesday's Workout-

    Deadlift- 5x5 / 405lbs

    Press- 205 x 8 + 4 + 4

    BB Row- 5x5 / 225lbs

    Chin-ups- +45lbs x 11 + 6 + 2

    Skulls- 135lbs x 7 + 5 + 3
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    you got my deads by 20 pounds, and my weighted chins by 4 reps you're a strong mofo.
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    Those are some impressive lifts. Look forward to checking out your progress and seeng if you hit your goals.
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    Quote Originally Posted by suncloud View Post
    you got my deads by 20 pounds, and my weighted chins by 4 reps you're a strong mofo.
    Thanks bro.

    Fridays Session-

    Front Squat- 5x5 / 235lbs

    Incline Press- 225lbs x 10 + 6 + 5

    Weighted Dips- +45lbs x 12 + 6 + 2

    Face Pull- unsure of the weight, but 3x15

    Pullups- +45lbs x 30 reps (would do reps until failure, then rest for 30 seconds and continue until I hit 30. took around 3 sets).

    My bodyweight was 217 at the start of the training. I worked 60 hours last week at the hospital. Night shift is really getting hard especially since I workout before I leave and it's hard to stay anabolic when you're doing so much. I think my bodyfat might be around 11% right now which means I need to clean my diet up. Next week I'm only supposed to work 40 hours again, which is much better since I'm coming off from 60. On another note, my girlfriend just got hired at the hospital I work at as an LPN.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Mondays Session-

    Squat- 4x5/335lbs
    Bench- 315lbs x 5 + 3 + 1
    Pullups- 50 reps
    Curls- 85lbs x 11 + 6 + 5
    Abs RP
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Wednesday-

    Deadlift- 5x5/365lbs

    Press- 225lbs x 6 + 2 + 3

    Bent Row 5x5/225lbs

    Chin-ups- +45lbs x 12 + 6 + 6

    Skulls- 115lbs x 11 + 6 + 3
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Monday

    Flat Barbell Bench Press:
    135lbs - 2X15
    185lbs - 2X10
    225lbs- 2X10
    275lbs- 3X5
    315lbs- 5X5

    BO Barbell Row:
    135lbs- 3X15
    185lbs- 3X10
    225lbs- 3X5
    275lbs- 5X5

    Standing Barbell OH Press:
    135lbs- 1X10
    185lbs- 5X5

    Weighted Pullups
    +45lbs- 2X8
    Bodyweight- 3X10

    I did two miles last week. My 2 mile time has went down. I was running it in 12 minutes and now I can barely do it in 13. I need to cut weight a little bit. I'm officially engaged as of July 4th, so I've been going out and eating at restaurants alot and my health is showing. I want to get back down to 220 before Christmas. I weighted 238 this morning.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Tuesday

    HIIT cardio for 14 minutes/20 second jog/20 second walk/20 second run/14 cycles

    Wednesday

    Deadlift
    3X10 135lbs
    2X10 225lbs
    3X5 315lbs
    5X5 405lbs
    3X3 475lbs (failed on last rep)

    Barbell Press
    3X5 135lbs
    5X5 170lbs

    60 seconds of pullups
    31 reps in 60 seconds

    Barbell Curl
    3X10 105lbs

    2 minutes of abs
    60 seconds of sit ups followed by a one minute bridge
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    August 9, 2010 Maxes

    Deadlift: 605lbs

    Bench Press: 355lbs

    Pullups: 31 reps (nonstop)

    August 11, 2010 Maxes

    Squat: 505lbs

    OHP: 240lbs

    Power Clean: 255lbs

    August 13, 2010 Maxes

    2 mile run:. 14 minutes and 33 seconds. I need to improve this.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Monday August 30, 2010

    Flat Barbell Bench Press:
    135lbs - 3X10
    185lbs - 3X10
    315lbs - 7 + 4 + 1

    BO Barbell Row:
    135lbs- 3X15
    185lbs- 3X10
    225lbs- 3X10

    Standing Barbell OH Press:
    135lbs- 1X10
    170lbs- 9 + 7 + 7

    Weighted Pullups
    +45lbs- 2X10
    Bodyweight- 2X20
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    I'm going to try something a little different here.

    These high rep workouts are just beating me to death. My progression is getting much, much slower and I don't plan on allowing myself to atrophy just yet, so I'm going to go by a 5/3/1 type thing for now.

    Monday Heavy Horizontal / Light Vertical Upper Body

    Flat Barbell Bench Press: WK 1-3X5; WK 2-3X3; WK 3-5,3,1; WK 4-deload; repeat
    Bent Over Barbell Row: WK 1-3X5; WK 2- 3X3; WK 3- 5,3,1; WK 4-deload; repeat
    Standing Barbell OH Press: WK 1- DC; WK 2- DC; WK 3- DC; WK 4-deload
    Pullups: high repetitions

    Tuesday: Lower Body.. Heavy Quads, Light Posterior Chain
    Front Squat: WK 1- 3X5; WK 2- 3X3; WK 3- 5/3/1; WK 4- deload; repeat
    Lunges: WK 1- 3X5; WK 2- 3X3; WK 3- 5/3/1; WK 4- deload; repeat
    Deadlift: 3X10
    2 minutes of sit ups

    Wednesday
    HIIT, jump rope, stair running, swimming

    Thursday- Heavy Vertical, Light Horizontal, Upper Body
    same as Monday except reversed

    Friday-
    same as Tuesday except reversed and box squats instead of front squats
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Tuesday, August 31, 2010 @ 6:45AM

    Lower Body - Heavy Quads/Light Posterior Chain

    1) Front Squat:
    260lbs for 3X5

    2) Lunges:
    3X5 with 185lbs

    3) Power Clean:
    185lbs for 3X3

    4) Deadlift:
    3X10 with 300lbs

    5) 2 minutes of sit ups; 10 seconds rest; 30 second bridge; 15 second rest; 1 minute of hanging leg raises; 30 second rest; suitcase deadlifts with 185lbs
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Tuesday, August 31, 2010 @ 6:45AM

    Lower Body - Heavy Quads/Light Posterior Chain

    1) Front Squat:
    260lbs for 3X5

    2) Lunges:
    3X5 with 185lbs

    3) Power Clean:
    3X3 with 170lbs

    4) Deadlift:
    3X10 with 300lbs

    5) 2 minutes of sit ups; 10 seconds rest; 30 second bridge; 15 second rest; 1 minute of hanging leg raises; 30 second rest; suitcase deadlifts with 185lbs
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Friday September 3, 2010

    RE Upper Body

    Bench Press:
    225lbs x 17
    225lbs x 13
    225lbs x 11

    Bent Over Row:
    225lbs x 10
    225lbs x 7
    225lbs x 7

    Barbell Press:
    135lbs x 10
    135lbs x 9
    135lbs x 7

    Pullup
    +45lbs x 10
    +45lbs x 7
    +45lbs x 7
    +45lbs x 6

    Weighted Dips
    +45lbs x 10
    +25lbs x 14
    +10lbs x 15
    BW x 19

    Barbell Curls
    115lbs x 7
    115lbs x 7
    115lbs x 8

    Abdominal Circuit
    Hanging Leg Raise x 20
    30 seconds
    Hanging Leg Raise x 10
    30 seconds
    Sit Ups x 50
    30 seconds
    Reverse Crunch x 15

    Weighed in 237lbs before the workout. Pre workout nutrition was two chicken breasts, 30g of brown rice, cooked broccoli, spinach, stick beans, and celery with 1tbsp of fish oil
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Friday, September 3, 2010

    2 mile jog

    Start: 11:00:00 PM

    Finish: 11 : 13 : 42 PM

    Time Taken: 13 minutes & 42 seconds
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    might have to steal a couple of these
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    Monday September 6, 2010

    ME Upper Body

    Bench Press:
    225lbs x 5
    255lbs x 5
    275lbs x 5
    315lbs x 5
    325lbs x 3

    Incline Barbell Press
    185lbs x 10
    185lbs x 10
    195lbs x 10
    205lbs x 8

    Bent Over Row:
    225lbs x 10
    225lbs x 10
    225lbs x 10

    Barbell Press:
    155lbs x 10
    155lbs x 8
    155lbs x 8

    Pullup
    +45lbs x 10
    +45lbs x 9
    +45lbs x 9
    +45lbs x 5

    Weighted Dips
    +45lbs x 10
    +25lbs x 14
    +10lbs x 15
    BW x 19

    Barbell Curls
    105lbs x 10
    105lbs x 9
    105lbs x 8

    Abdominal Circuit
    Hanging Leg Raise x 15
    30 seconds
    Hanging Leg Raise x 15
    30 seconds
    Sit Ups x 40
    30 seconds
    Reverse Crunch x 15
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Tuesday September 7, 2010

    Lower Body: DE

    Box Squat
    135lbs x 8
    225lbs x 8
    275lbs x 2
    275lbs x 2
    285lbs x 2
    285lbs x 2
    295lbs x 2
    295lbs x 2
    315lbs x 3
    315lbs x 3

    Power Clean
    135lbs x 3
    185lbs x 3
    225lbs x 3
    245lbs x 3
    255lbs x 3
    260lbs x 3

    Front Squat
    135lbs x 10
    225lbs x 10
    225lbs x 10
    260lbs x 10

    Snatch
    135lbs x 4
    185lbs x 4
    225lbs x 4
    225lbs x 4

    Speed SLDL
    135lbs x 10
    185lbs x 10
    225lbs x 10
    225lbs x 10
    255lbs x 10
    275lbs x 7
    315lbs x 5

    Uphill Sprinting
    0.3 miles

    Weight before workout: 236lbs
    Bodyfat: 13%
    LBM: 205lbs

    Goal:
    Weight 220lbs
    Bodyfat 7%
    Squat 525
    Bench 365
    Deadlift 620
    2 mile 12 minutes flat
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Changing my diet around a little bit...

    Resistance training days
    Breakfast- 5 boiled eggs, 1 cup of oatmeal, 1 cup of raisins, boiled celery
    Post Workout- 2 scoops of whey protein in water with 1 banana and 1 cup of almonds
    Lunch- turkey, toasted whole wheat bread, peanut butter, apple
    Snack- 2 cans of tuna with mayonnaise and stick beans with small salad
    Dinner- George Foreman cooked chicken with brown rice and broccoli with 1 cup of almonds
    20 minutes before bed - cottage cheese

    Non training days
    Breakfast- 6 boiled eggs and 2 sausage patties with 1tbsp of fish oil
    Snack- 1 scoop of whey protein in water with 2tbsp of fish oil
    Lunch- 2 cans of tuna with mayonnaise and vegetable salad
    Dinner- George Foreman grilled chicken with bacon and potatoes
    Pre bed- cottage cheese
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Wednesday September 8, 2010

    3 2 minute rounds of boxing

    3 2 minute rounds of jump rope

    3 30 second rounds of medicine ball sit ups

    wall stretch x 3 x 15 seconds

    hip flexor stretch x 3

    calf muscles and anterior tibialis stretch x 4
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Thursday, September 9, 2010

    Upper Body RE Effort

    Cuban Rotations
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Poor Mans Shoulder Horn
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Flat Bench Press
    225lbs x 15
    225lbs x 15
    225lbs x 15

    Bent Over Barbell Rows
    185lbs x 15
    185lbs x 15
    185lbs x 15

    Lateral Raise
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Face Pull
    135lbs x 10
    135lbs x 10
    135lbs x 10

    Barbell Curls
    125lbs x 8
    125lbs x 8
    125lbs x 8

    Parallel Dips
    BW x 20
    BW x 20
    BW x 20

    Chinups
    BW X 20
    BW X 15
    BW X 10

    Hanging Leg Raises
    BW x 10
    BW x 20
    BW x 25
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Been busy for a while with work, the engagement, and setting up a new house.

    New lifts:
    Bench: 375
    Squat: 525
    Deadlift: 585

    234lbs @ 9%.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Thursday, March 31, 2011 @ 5:11 AM; Workout 3

    Box Squat
    135lbs x 15
    185lbs x 15
    225lbs x 15
    315lbs x 10
    405lbs x 10
    425lbs x 10
    465lbs x 8
    475lbs x 5
    500lbs x 2
    505lbs x 1
    505lbs x 1

    Bench Press
    135lbs x 15
    185lbs x 15
    225lbs x 15
    225lbs x 15
    255lbs x 10
    315lbs x 8
    325lbs x 6
    335lbs x 3
    345lbs x 1
    350lbs x 1
    355lbs x 1

    Bent Barbell Row
    135lbs x 15
    185lbs x 15
    225lbs x 15
    225lbs x 15
    225lbs x 15
    255lbs x 10
    275lbs x 7
    300lbs x 4

    Chin-up
    Body x 20
    Body x 20
    Body x 15
    Body x 11

    Tri Extensions
    70lbs x 15
    75lbs x 15
    85lbs x 12
    90lbs x 10
    90lbs x 10

    Sit Ups
    Body x 50
    45lbs x 50
    45lbs x 50
    45lbs x 50
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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