kingk0ngs training

kingk0ng

kingk0ng

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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.
 
kingk0ng

kingk0ng

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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
 
suncloud

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you got my deads by 20 pounds, and my weighted chins by 4 reps :) you're a strong mofo.
 

mjswss57

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Those are some impressive lifts. Look forward to checking out your progress and seeng if you hit your goals.
 
kingk0ng

kingk0ng

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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.
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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.
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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.
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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
 
kingk0ng

kingk0ng

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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%.
 
kingk0ng

kingk0ng

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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
 

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