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k0ng's journey to greatness

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    k0ng's journey to greatness


    It's been a while since I kept an active weightlifting journal. I've still been training. I've been working out since I was 15 years old. I work night shift as an RN on a 4 day rotation so it's time consuming somedays for me to get a workout in but I still get it done as well as some boxing and occasional grappling.

    Right now my routine is pretty simple, and I already got in this mornings workout at 7:30AM.

    Height: 5'11" Weight: 220lbs Bodyfat: 8%

    Monday February 20, 2012

    Bench Press:
    135lbs x 5
    185lbs x 5
    225lbs x 5
    275lbs x 5
    315lbs x 5 x 5
    335lbs x 1 x 3

    Barbell Rows:
    135lbs x 5
    185lbs x 5
    225lbs x 5
    275lbs x 5 x 5

    OH Press:
    115lbs x 5
    135lbs x 5
    185lbs x 5
    195lbs x 5 x 5

    Face Pulls:
    170lbs x 3 x 15

    Pullups:
    220lbs + 30lbs x 2 x 20

    BB Curls:
    135lbs x 3 x 10

    Parallel Dips:
    220lbs + 45lbs x 3 x 15I am currently on an upper/lower split and will post tomorrows lower body session.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

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    Tuesday February 21, 2012 - Lower Body

    Squat:
    135lbs x 5
    225lbs x 5
    275lbs x 5
    315lbs x 5
    405lbs x 5
    425lbs x 5 x 5

    Stiff Leg Deadlift:
    225lbs x 3 x 10

    Front Squat:
    185lbs x 3 x 10

    Sit Ups:
    2 x 50

    Hanging Leg Raises:
    5 x 20

    Grip Training:
    Pinching 45lb weights; 3 x 20 seconds

    Notes: I'm off for the next four days. I think I'm going to head down to Georgia for a little camping trip with some pals. I sure could use the time away from red lights and hospitals and have some time out in the wilderness.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    After the crazy past couple of days I needed a good workout to release some stress

    Thursday February 23rd 2012, Upper body

    OH Press
    135lbs x 5
    185lbs x 5
    200lbs x 5 x 5

    Pullup
    3 x 20

    Bench Press
    185lbs x 10
    225lbs x 10
    255lbs x 3 x 10

    Dips
    +75lbs x 3 x 10

    BB Curls
    135lbs x 3 x 10

    Rotator Cuff, grip, and core work

    3 rounds of heavy bags, 3 rounds of mitts, 3 rounds of sparring, 3 rounds of speed training


    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Friday February 24th 2012 - Lower Body

    Deadlift:
    225lbs x 5
    315lbs x 5
    405lbs x 5
    505lbs x 5
    520lbs x 3 x 5

    Power Cleans:
    225lbs x 3
    245lbs x 3
    255lbs x 3 x 3

    Dynamic Box Squats:
    185lbs x 8 x 3

    Glute Ham Raises:
    3 x 8

    Sit Ups:
    3 x 25

    Hanging Leg Raises:
    2 x 25

    Hanging Towel Chins:
    3 x 10
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    6:46AM
    Height: 5'11"
    Weight: 221.4lbs

    Pre workout: boiled eggs, spinach salad, grilled chicken, cheese, ranch dressing, almonds
    Post workout: 1 scoop of whey protein, 2 glasses of milk, 1 banana, fish oil, multi-vitamin

    Monday February 27, 2012 - Upper body

    Bench Press:
    135lbs x 5
    225lbs x 5
    275lbs x 5
    325lbs x 4 x 5
    345lbs x 1 x 3

    Barbell Rows:

    135lbs x 5
    225lbs x 5
    280lbs x 5 x 5

    Incline Press:
    185lbs x 5
    240lbs x 3 x 10

    Pulldowns:

    185lbs x 3 x 12

    Pullups:
    221.4lbs + 45lbs x 4 x 10

    BB Curls:
    130lbs x 3 x 8

    Parallel Dips:
    220lbs + 45lbs x 3 x 10


    Tuesday February 28, 2012 - Lower Body

    Squat:
    135lbs x 5
    225lbs x 5
    315lbs x 5
    405lbs x 5
    430lbs x 5 x 5

    Stiff Leg Deadlift:
    240lbs x 3 x 10

    Front Squat:
    225lbs x 3 x 8

    Sit Ups:
    4 x 40
    Leg Raises:
    4 x 12

    Grip Training:
    Climbed the rope with a 45lbs on me. I think the rope goes up 18 feet. I'm not sure.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Thursday March 1st 2012, Upper body

    OH Press
    135lbs x 5
    185lbs x 5
    205lbs x 5 x 5

    Pullup
    5 x 10

    Bench Press
    185lbs x 10
    225lbs x 10
    265lbs x 3 x 10

    Dips
    +75lbs x 3 x 10

    BB Curls
    135lbs x 3 x 10

    A bunch of grip and core work in the end....didn't really do much rotator cuff work so I'll make up for it over the weekend.

    At the beginning of the workout I was 220lbs on the dot and my bodyfat is measuring around 9%.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Today I decided I would do some maxes. I ended up eating about 50 grams of whole grain rice, a bunch of grilled chicken, a huge salad full of greens, and some Gatorade before working out.

    I started out with squats. I decided it'd be better to do upper, then lower, then upper instead of doing the lowers back to back.

    Weight before workout was 220.7lbs. My calibers actually measured at 8% and I am feeling extremely lean for the past few days.

    I started with the bar and did 10 reps.

    Squat
    bar x 10
    135 x 10
    225 x 10
    315 x 1
    405 x 1
    505 x 1
    550 x 1
    575 x 1 (box)

    I took me a 10 minute break and decided I'd go for a bench press. I've been taking creatine over the past couple of weeks and it's really had a positive carryover into my strength. My bench press aim was 425lbs.

    Bench Press
    Bar x 10
    135 x 10
    225 x 10
    315 x 1
    375 x 1
    405 x 1
    425 x 1 (f)
    415 x 1 (f)

    Deadlift
    225 x 5
    315 x 5
    405 x 1
    505 x 1
    550 x 1
    580 x 1600 x 1 (F)
    590 x 1 (F)
    585 x 1

    I couldn't get the lockout on the 600 or 590 attempts and the rest of the day I felt really shaken up physically. I had a loss of appetite and felt kind of dizzy like my blood pressure was high or something, so I had my blood pressure taken and it was only 134/85, which is about average for me. I'm not sure what went on.

    Next week I'm going to do a rep test with 225lbs for bench press. I would like to get it 30 times, but we will see.

    I think I need to gain about 10-20 lbs to succeed on the 600lb pull and 600lb squat. I think I could have succeeding with the deadlift but I kept failing to lockout. I think the squats really shook me up first.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Monday February 27, 2012 - Upper body

    Bench Press:
    135lbs x 5
    225lbs x 5
    315lbs x 5
    330lbs x 5 x 5
    350lbs x 1 x 3
    375lbs x 1

    Barbell Rows:

    135lbs x 5
    225lbs x 5
    275lbs x 4 x 6
    300lbs x 1 x 3

    Incline Press:
    225lbs x 10
    235lbs x 10
    245lbs x 10
    255lbs x 6
    275lbs x 3

    Pullups:
    BW x 5
    BW x 10
    BW x 5
    BW x 10

    BB Curls:
    135lbs x 3 x 8

    Dips:
    45lbs x 3 x 12

    Workout wasn't too bad. I decided to do one since I haven't trained since my max day and I have a fight coming up in a couple of days. I probably won't be training too much this week. I'm just going to focus on my mma and relax with my wife.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Lower Body, Dynamic Effort Session, Monday March 12, 2012

    WBW:
    220.7lbs.

    Box Squat (Dynamic):
    135lbs x 3
    225lbs x 8 x 3

    Power Cleans:
    255lbs x 6 x 3

    Speed deadlifts:
    245lbs x 10 x 3

    Hyperextensions:
    3 x 10

    Glute-Ham Raises:
    3 x 10

    Leg Raises:
    3 x 20

    Sit Ups:
    4 x 50

    Notes: It's been a while since I've tried a Westside approach, but I've noticed lately I've been mentally feeling like I am at loss of power. I am considering incorporating more of the Oly lifts. I'm thinking about maybe adding snatches, CnJ, and power cleans to the full-time Dynamic effort day. I loved the speed squats and speed deadlifts. Power cleans have always been one of my favorite exercises and I definitely enjoyed doing them. I might even completely eliminate all movements other than Olympic lifts and speed lifts for a while.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Monday, March 20, 2012 - RE Upper Body

    Bench Press:
    Bar x 15
    135lbs x 15
    225lbs x 15
    255lbs x 15
    265lbs x 13 (aimed for 15 reps)

    Barbell Rows:
    Bar x 15
    135lbs x 15
    185lbs x 15
    225lbs x 3 x 15

    Incline Bench:
    185lbs x 15
    225lbs x 3 x 15

    Lat pulldown:
    240lbs x 3 x 15

    Weighted Dips:
    +40lb dumbbell 3 x 15 reps

    Tricep Extensions:
    60lbs x 3 x 15 reps (single arm)

    Dumbell Curls:
    50lbs x 3 x 15 (single arm)

    Notes: I decided today to replace max effort upper body with repetition effort upper body. I need more muscular endurance. I have a lot of pound for pound strength, but I really need better efficiency at high rep exercises. I'm going to be aiming for 15 reps per set from this point forward. After I can reach 15 reps at 275lbs for bench press I might consider going back to ME upper body. Tomorrow is ME lower body and we'll see how it goes.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Tuesday March 20, 2012 - ME Lower Body

    Box Back Squat:
    Bar x 5
    135lbs x 5
    225lbs x 5
    315lbs x 5
    375lbs x 5
    405lbs x 5
    440lbs x 5
    475lbs x 5
    525lbs x 2 x 4

    Power Cleans:
    135lbs x 3
    225lbs x 3
    275lbs x 5 x 3

    Front Squat:
    135lbs x 5
    225lbs x 5
    275lbs x 3 x 5

    Single Leg Lunges:
    225lbs x 3 x 5

    Glute Ham Raise:
    +25lbs x 3 x 7

    Sit Ups:
    25lbs behind the head x 50

    Leg Raises:
    10lb dumbell attached x 20

    Side Bends:
    45lb bar attached x 20 each side

    4 rounds of submission wrestling: 20 minutes
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Friday - DE Upper Body

    Box Squat
    245lbs x 8 x 3 - explosive

    Power Cleans
    225lbs x 3
    235lbs x 3
    245lbs x 3
    255lbs x 2 x 3

    Snatches
    155lbs x 1
    165lbs x 1
    175lbs x 1
    185lbs x 1
    205lbs x 1

    Step ups
    185lbs x 3 x 5

    Front Squat
    225lbs x 3 x 5

    Hanging Leg Raises
    3 x 18

    Sit Ups
    25 reps - 10 second rest
    25 reps - 10 second rest
    +25lbs x 20 reps - 15 second rest
    +25lbs x 20 reps - 15 second rest
    +45lbs x 10 reps - 20 second rest
    +45lbs x 10 reps - finished

    Lateral Obliques
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Thursday - ME Upper Body

    Bench Press

    Bar x 5
    135lbs x 5
    225lbs x 5
    275lbs x 5
    315lbs x 5
    325lbs x 5
    345lbs x 5
    350lbs x 3

    Bent Over Rows
    135lbs x 15
    185lbs x 15
    225lbs x 3 x 12

    Incline Press
    135lbs x 15
    185lbs x 15
    225lbs x 3 x 15

    Pullups
    +45lbs x 8
    +45lbs x 6
    +45lbs x 4
    Body weight x 15

    Face Pulls
    150lbs x 3 x 15

    Weighted Dips
    +50lbs x 3 x 12

    OH Tricep Extension - single arm
    +45lbs x 3 x 10
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    are you anywhere near knoxville?
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    Quote Originally Posted by hvactech View Post
    are you anywhere near knoxville?
    I used to live in Knoxville up until about a year ago. Now I live outside of Johnson City near Kingsport. I'm a little over 2 hours from Knoxville now.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    we go to the wilderness at the smokies every year...
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    Quote Originally Posted by hvactech View Post
    we go to the wilderness at the smokies every year...
    The smokies is a great place. The wilderness is a great hotel. My wife and I have been there a few times. We like renting the cabins in the smokies. They're always secluded and it's relaxing sitting in the mountains in a hot tub. Do you all go to splash country a lot? My wife and I went about every other week last year.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    we always go in oct or nov so only the indoor park is opened plus rates alot cheaper...we stay right next to the water park in the resort
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    Monday: Upper Body RE

    Bench Press

    Bar x 15
    135lbs x 15
    225lbs x 15
    255lbs x 15
    265lbs x 15 (PB)
    275lbs x 11
    300lbs x 7

    Bent Over Rows
    135lbs x 15
    185lbs x 15
    225lbs x 15
    235lbs x 15

    Incline Press
    225lbs x 3 x 15

    Pullups
    +45lbs x 3 x 15

    Weighted Dips
    +45lbs x 3 x 15

    Lateral Raise
    40lbs x 3 x 15

    Tricep Extensions
    +45lbs x 3 x 15

    DB Curls
    +45lbs x 3 x 15
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Monday April 2, 2012 - Upper Body Maximum Effort

    Weight:
    217lbs

    Bench Press
    135lbs x 5
    225lbs x 5
    315lbs x 5
    325lbs x 5
    335lbs x 5
    345lbs x 3
    375lbs x 1

    Bent Over Rows
    135lbs x 5
    225lbs x 5
    255lbs x 5
    265lbs x 5
    275lbs x 5
    315lbs x 1
    315lbs x 1

    Incline Press
    135lbs x 12
    185lbs x 12
    225lbs x 12
    225lbs x 10
    225lbs x 8
    255lbs x 4

    Pullups
    65lbs x 5
    65lbs x 5
    45lbs x 10
    45lbs x 10
    25lbs x 12
    25lbs x 12
    Bw x 10

    CG Bench Press
    135lbs x 10
    225lbs x 3 x 10
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Tuesday April 3, 2012 - Lower Body DE

    Body Weight: 217lbs

    Speed Squat
    135lbs x 3
    225lbs x 3
    255lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3

    Power Cleans
    225lbs x 3
    235lbs x 3
    245lbs x 3
    255lbs x 3
    255lbs x 3
    265lbs x 2
    275lbs x 1
    265lbs x 2
    255lbs x 3

    Deadlift
    225lbs x 5
    315lbs x 5
    405lbs x 5
    440lbs x 5
    475lbs x 5
    505lbs x 5
    525lbs x 5
    545lbs x 1
    550lbs x 5
    565lbs x 1

    OH Snatch
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3

    CnP
    135lbs x 3
    135lbs x 3
    135lbs x 3
    135lbs x 3
    135lbs x 3
    145lbs x 3
    150lbs x 1

    Glute Ham Raise
    3 x 10

    SL Deadlift
    185lbs x 10
    225lbs x 10
    275lbs x 10
    315lbs x 10
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Todays Session - Cardio, Agility and MMA.


    Boxing:
    (3) 3 minute rounds of heavy bags.
    (3) 2 minute rounds of mitt training.
    (2) 1 minute rounds of shadow boxing.
    (3) 3 minute rounds of body attacks on body bag.
    (3) 3 minute rounds of sparring with 16oz. gloves. (I won all three sparring rounds)
    (3) 3 minute rounds of sit ups while catching and throwing medicine ball.
    (3) 3 sets of 15 sit ups while getting hit with mitts on the both the eccentric/concentric phase.
    (3) 3 sets of rounds on the upper cut bag.

    Brazilian Ju-Jitsu:
    (3) Rounds of Submission sparring (I went 3-0)
    (3) Rounds of Submission drills
    (3) Rounds of Attack drills
    (3) Rounds of defensive drills

    Speed Training:
    Pushing a 50 pounds on wheels for 100 yards; repeated five times.
    Pushing a 75 pounds on wheels for 80 yards; repeated five times.
    Pushing 100 pounds on wheels for 50 yards; repeated five times.

    Jumping through tires; each time the foot hits as soon as it hits bringing the foot up - 20 total tires.

    3 Consecutive jumps on stairs.
    1st step- 18 inches.
    2nd step- 26 inches.
    3rd set- 30 inches.

    2.5 mile run - completed in 16 minutes and 41 seconds.

    My friends at the gm all went me to partcipate in kickboxing. I told them I doubt I'll be interested, but after watching them I realized most people that train for self-defense do so solely using their hands. I'm a great fighter, in tremendous condition and have a great background of martial arts, but there's always some guy out there that can take you.

    There's this black guy in the gym that is 6'4" 266lbs and I can keep up with him, but in a real life fight I don't think I'd stand a chance. He squats 525lbs, benches 425lbs, and deadlifts 620. On top of that he is a golden glove boxer and he too served in the Marines. His power clean is actually about 325. I ask myself all the time "what if this guy turned on me?" "What if this guy threatened my family?" So I use him as my training fuel. I say that I have to be just as good as him, and right now I'm not.

    I figure if I can't defeat him strictly in boxing or on the ground training, then maybe I can be better than him at kickboxing and defeat him in a sparr relying entirely on my feet. I think I'm going to go through with training in kickboxing.

    He and I had a heated discussion a while back. Every since then I've used him as my reason to train as hard as I do. I hope someday to beat him.

    I'm 5'11" 220lbs, 10%, squat- 575, deadlift- 585, bench- 405, press- 255, clean- 295.
    His is 6'4" 265, benches 425, squats 525, deadlifts 620, presses 300, cleans 325.

    Would I ever be able to beat him? We'll see in September.

    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Thursday April 5, 2012 - Upper Body RE

    Workout Length: 51 minutes.

    Weight prior to workout: 218lbs


    Workout Grade: B+

    Bench Press
    Bar x 20
    135lbs x 20
    225lbs x 20
    225lbs x 15
    225lbs x 15
    275lbs x 12
    275lbs x 12

    BO Barbell Rows
    135lbs x 15
    185lbs x 15
    225lbs x 15
    225lbs x 15
    225lbs x 15
    275lbs x 1 (Paused for 3 seconds at the top)

    Incline BB Press
    135lbs x 15
    225lbs x 10
    225lbs x 10
    225lbs x 10
    245lbs x 10

    Chin-ups
    Weight x 20
    Weight x 15
    45lb x 10
    90lb x 4 *PR*

    CG Bench Press
    225lbs x 10
    255lbs x 10
    275lbs x 10
    295lbs x 10
    295lbs x 8
    295lbs x 8
    300lbs x 7 *PR*

    Dips
    Weight x 10
    25lbs x 10
    45lbs x 10
    90lbs x 3

    DB Curls
    45lbs x 15
    45lbs x 15
    45lbs x 15
    45lbs x 15

    Post Workout: 2 scoops of whey protein in water mixed with 2tbsp of olive oil, banana, 1 cup of broccoli and 1 cup of cheerios (no milk, I eat them like nuts). 1 scoop of Creatine monohydrate in 8oz of water, 1 glass of orange juice for the vitamin c.

    Workout Notes: My RE bench press isn't getting much better. My goal is to complete 15 reps with 275lbs. I might have overdid it today with the 225lb rep test. I can probably get 225 for 25-27 reps if I really pushed out as many as I could in one set then left the gym. My goal here is to build muscular endurance with a significant amount of weight. I've got build more muscular endurance. I don't want to go any heavier in a 1RM bench press than 405lbs. I wouldn't really want to do that to my shoulders. I'd rather bench press 405 as a career highlight and be able to bench for an additional 10 years than bench 450 and have to quit benching a few years later. I might aim for 425 for next year. I'm only 26 years old. I would like to be active in weightlifting for another 20 years.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Friday April 6, 2012 - ME Lower Body

    Workout Length: 63 minutes

    Weight prior to workout: 219.4lbs

    Workout Grade: -A


    Squat
    135lbs x 5
    225lbs x 5
    315lbs x 5
    405lbs x 5
    505lbs x 5
    525lbs x 3
    535lbs x 3
    545lbs x 3
    550lbs x 1
    550lbs x 1

    Front Squat
    135lbs x 5
    225lbs x 5
    235lbs x 5
    245lbs x 5
    255lbs x 5

    Deadlift
    135lbs x 5
    225lbs x 5
    315lbs x 5
    405lbs x 5
    505lbs x 5
    525lbs x 5
    535lbs x 5
    545lbs x 5
    550lbs x 3

    Barbell Lunge
    135lbs x 10 (each leg)

    Rack Pulls
    505lbs x 5
    600lbs x 1 (hold 5 secs)
    625lbs x 1

    Ab Circuit...

    Supset

    Hanging Leg Raises
    15 reps
    Weighted Sit Ups
    45lbs x 15
    Hanging Leg Raises
    15 reps
    Weighted Sit Ups
    45lbs x 15
    Hanging Leg Raises
    15 reps
    Weighted Sit Ups
    45lbs x 15

    Additional Notes - The workout itself was great. The ab circuit in the end really gave me a tight feeling in the core that I'm looking for.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Well the past eight days have been dreadful for me. I work an A/B schedule. 12 hour shifts for 4 nights and then I'm off for 4 nights. The other RN that works the days I'm off went on a vacation so I had to fill in his 4 days. I worked 8 days straight 12 hour shifts and even came in early a couple of times and stayed over an hour twice. I haven't had time to train and I'm literally exhausted. On the positive note when I got paid I brought home $2791 after taxes where I usually just bring home $1980 - $2100 for a two week period. That's an extra $800 compared to what I usually clear but damn I am exhausted. I even got a raise I'm now making $29.97 and I'm supposed to get another raise around Christmas time. My wife is also getting a raise soon as she's moving to night shift (like me) and she's supposed to get a $3 an hour raise. Enough talk about work I'm about to go get a training session.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    I haven't been around to post in a while. I requested a schedule change to accommodate for more days off so I'm now working 6 days on and 8 days off. I've been training but due to back to back 12 hour shifts I've ended up having to spread my workouts apart quite a bit. I'm currently 218lbs and my last 1RM bench attempt was this morning I ended up bench pressing 370lbs.

    My squat and deadlift were both tested four days ago and my deadlift was 575lbs and my box squat was 540lbs. I'm not sure about my overhead press or power clean and my 1 mile time is down to 5:01 and my 2 mile time is 12:13.

    I'm still using a DeFranco-type method using high repetition days and heavy days for my upper body and for lower body I've been doing dynamic/speed effort days and heavy days and I'm still having great success. My diet is going good I'm consuming around 220 grams of protein everyday and I'm watching my carb intake I'd like to cut down to 205 for the summer. I feel a little bulky where I would rather be lean.

    I'll update more on my training soon!
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Man it's been a while since I posted in this thing, but I've gotten a new schedule at work that I like much better so I have more time now to do the things that I like. I was working 6pm-6am 7 on/7 off at the hospital, but now I'm on a better set schedule at 2pm-12am 6 days and then I'm off for 4 days. I leave our house around 1PM and get home around 1AM now and it's much more laid back. I love being home at night and evening shift is definitely my favorite shift so far.

    In regards to training, I've been doing a lot of scouting, putting up trail cams, treestands, tuning my bow (got a new bow, went with Bowtech for this season) and I've been putting a lot of effort on bow season. I have been training though and here have been my latest stats.

    My last 1RM effort was actually this morning and I maxed at 375lbs on bench press, 515lbs on squat and 575lbs on deadlift. I overhead pressed and power clean pretty heavy last week and I'm guessing my power clean is in the 300's and my overhead press is around 265. I'm weighing in at 220lbs still at 5'11" but I'm looking lean as hell here lately after this new better suited schedule and spending so much time in the outdoors. I'm waking up around 8:30AM and lifting weights at 9 and it feels so much better than lifting weights after coming home from a long, dreaded 12 hour shift.

    I'll hopefully be posting my workouts more frequently now!
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    It's been a while. I started a new job as an RN in a federal prison and work evening shift now. It took me a while to get used to, but I work from 3pm-12m and I honestly feel like I have more time than I did back working at the hospital.

    I've hit a few personal records, including a 600 lb deadlift that I've been chasing since I'm back at a 405 lb bench press. My squat (without a belt) has stayed at 545 now for the longest time and I can power clean 275 . I also just recently did 5 strict chins with a 90 lb dumbell. I'm fluctuating around 226lbs at 5'11", which is a little heavy for my likings but my 2 mile run is down to 12 minutes, which is where I like to keep it.

    At first I didn't feel like I had much of a life on evening shift. It was just wake up, workout, go to work, come home and go to sleep, but now I've managed to find a lot of time. Every month I accumulate 1.5 vacation days and 1 sick day, but honestly I haven't called in sick ever before, but I guess that's what spending 3 years in the Marines will do to you.

    Anyway I'm glad to be back. I've been chasing 10 reps with 315 and right now I'm at 9 and can get the 10th rep halfway up. My 225 rep test is 28 reps.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  29. Advanced Member
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    It's been a while since I posted in this thing. I had been previously working a ton of overtime as our staff has been short and I was taking classes to get my PA. I'm currently no longer doing personal training on the side, as I'm making more money than I can spend at the moment just working at the hospital and I'm enjoying my time at home with my family rather than constantly being on the go.

    I've never felt better in the gym. I'm currently sitting at 226lbs at 5'11" and under 10%. I bench pressed 415 last week without feeling like I was "maxing" out. I got 550 on box squat without a belt and deadlift is still sitting around 600. I've made some goals to achieve before the end of the year and hopefully can achieve them.

    2014 Gym Goals:

    1. 235 lbs at no more than 12% bodyfat during bulk.
    2. 440 lb bench press.
    3. 575 lb box squat (belted).
    4. 620 lb deadlift.
    5. 335 lb power clean.
    6. 50 straight pullups.
    7. Keep the 2 mile run around 12 minutes.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Got in a pretty good upper body workout today.

    Monday - Max Effort Upper Body

    Cuban Rotations: 20 lbs X 3 X 20 (RC Work)

    Poor Mans Shoulder Horn: 20 lbs X 3 X 20 (RC Work)

    Bench Press: Bar X 5 | 135 lbs X 5 | 225 lbs X 5 | 315 lbs X 5 | 335 lbs X 5 | 365 lbs X 5 | 365 lbs + chains (405lbs at top) X 1 | 385 lbs + chains (425lbs at top ) X 1

    Barbell Rows: 135 lbs X 15 | 225 lbs X 15 | 275 lbs X 12 | 315 lbs X 3 X 10

    Press: 135 lbs X 10 | 185 lbs X 10 | 225 lbs X 3 X 5

    Pullups: BW X 23 + 19 + 8 = 50 reps

    Barbell Curls: 100 lbs X 3 X 10

    Easily completed.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Nice to see you back in AM, k0ng. Glad to hear so many things are going well in life.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Thank you sir.

    Tuesday - Lower Body, Deadlift Emphasis

    Power Clean
    135 lbs X 3
    225 lbs X 3
    265 lbs X 3
    275 lbs X 3
    285 lbs X 3
    295 lbs X 3

    Deadlift
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500lbs X 5
    525lbs X 5
    545lbs X 5
    550lbs X 5
    560lbs X 3
    575lbs X 2

    Front Squat
    135lbs X 5
    225lbs X 5
    275lbs X 5
    315lbs X 3 X 5

    Calf Raises
    135lbs X 10
    225lbs X 10
    315lbs X 10
    405lbs X 10

    Weighted Bridges
    45 lbs X 3 X 1 minute


    Next workout:

    Thursday - Repetition Effort Upper Body

    Bench Press
    135 lbs X 15
    225 lbs X 26
    225 lbs X 19
    225 lbs X 17

    Barbell Rows
    135 lbs X 15
    225 lbs X 3 X 15

    OH Press
    135 lbs X 10
    225lbs X 3 X 5

    Pullup
    50 reps total (done in 3 sets)

    Close Grip Bench
    275 lbs X 10
    315 lbs X 10
    345 lbs X 3 X 10


    Next workout.

    Friday - Lower Body - Squat Emphasis

    Squat
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500 lbs X 3 X 5

    Stiff-legged deadlift
    135 lbs X 15
    225 lbs X 15
    315 lbs X 3 X 15

    Lunges
    135lbs X 5
    225lbs X 5
    275lbs X 3 X 5

    Weighted Sit Ups
    +45 lbs X 3 X 15
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    In. Great log.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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    Quote Originally Posted by kingk0ng View Post
    Deadlift
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500lbs X 5
    525lbs X 5
    545lbs X 5
    550lbs X 5
    560lbs X 3
    575lbs X 2
    I am particularly intrigued at the moment by the volume you're handling here as well as the reps per weight around 545-560. I'm curious as to if you can deadilft more than you think because my own triple PR is 535, but when I did that I was later able to deadlift 605.

    Obviously we're dealing with a guy with a lot of brute strength, too.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  35. Advanced Member
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    Quote Originally Posted by Torobestia View Post
    I am particularly intrigued at the moment by the volume you're handling here as well as the reps per weight around 545-560. I'm curious as to if you can deadilft more than you think because my own triple PR is 535, but when I did that I was later able to deadlift 605.

    Obviously we're dealing with a guy with a lot of brute strength, too.
    I'm not really sure in regards to my deadlift max, to be honest. The most I have ever attempted and succeeded with was 610 and my most recent best pull was 600 (after a session), but I have never attempted to go any higher. The guy I used to workout with had a deadlift 1rm of 640 and would often use the same weight as me (except he'd get maybe 5 reps on sets where I could only get 3). Maybe it is getting time to re-test it and see. I've just never really attempted anything more than 610 before....not sure why.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Monday - Upper Body, Max Effort

    Date of Workout: Monday, January 20, 2014

    Time of Workout: 6:00AM

    Weight Prior to Workout: 228.3lbs

    Started things off with direct rotator cuff work.

    Bench Press:
    Bar X 5
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    365 lbs X 5
    385 lbs X 3
    405 lbs X 1
    425 lbs X 1
    435 lbs X 1 (Personal best)
    450 lbs X 1 (Failed, got it about half way up and spotter had to grab it due to it coming back down)

    Barbell Rows:
    135 lbs X 15
    225 lbs X 15
    275 lbs X 12
    325 lbs X 3 X 10

    Press:
    135 lbs X 10
    185 lbs X 10
    225 lbs X 3 X 5

    Pullups:
    51 reps total (done in 3 sets)

    Barbell Curls: 100 lbs X 3 X 12

    Parallel Dips:
    3 X 20

    Notes: I am extremely satisfied with the personal best 435 lb bench press. I think in two weeks I am going to try 440 lbs, then maybe by the end of March I can hit 450 lbs. I had a workout partner this morning, he is 6'4" 268 lbs and his bench press at the moment is 465 lbs; however, he almost hit 475 this morning (made it to near lockout), so he and I both agreed to train together again in two weeks. David said he believes I was exhausted from the volume I had done before the 450 lb bench attempt and if I would have went straight to 450 from 405 or 425 I would have gotten it. Either way, I am stoked!

    Tomorrow, if I am feeling as good as I was this morning, I attempt a 625 lb deadlift.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Nice job man. Great bench, and your friend makes a good point there. Eagerly awaiting to see what you bring to the table with that deadlift, but do it like you should have done your bench.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Monday - Upper Body, Max Effort

    Date of Workout: Monday, January 21, 2014

    Time of Workout: 6:11AM

    Weight Prior to Workout: 227.8lbs

    Deadlift:
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500 lbs X 5
    550 lbs X 1
    600 lbs X 1
    630 lbs X 1 (really really really struggled with the lockout, but I barely got it!!)

    Front Squat
    135lbs X 5
    225lbs X 5
    275lbs X 5
    320lbs X 3 X 5

    Power Cleans
    225 lbs X 3
    245 lbs X 3
    265 lbs X 3

    Sit Ups
    100 sit ups (completed in 2 sets)

    Notes: Well, I've officially deadlifted 630lbs! New PR with deadlift! That's 20 lbs higher than my 610 lb personal best deadlift. In March, I think I might try for 640 lbs. I've been stuck at around the 600 lb margin for about two or three years now, but I really think if I lower the volume on my deadlift/bench/squat sessions I can end up with a 675/465/575 by the end of the year at around 235 - 240 lbs.

    Another thing David and I were talking about, due to MMA, I put a lot of focus and effort into my cardio and trying to stay below 10% bodyfat, which really causes me to expand a lot of calories. It's really hard to make up for that many calories lost, so maybe only doing cardio once per week and putting a hold on MMA for a little while could possibly allow me to reach my strength goals a little quicker. I really don't want to go above 12% bodyfat, but I think I'm going to experiment with the bulk a little bit and see where it goes.

    My training partner today, David, ended up deadlifting 660 lbs. He weighs 268 at the moment and is around 14%, but he says he wants to bulk up to 325 lbs and doesn't care about his bodyfat% as long as he can maintain good conditioning. I know his bodyfat is pretty high, but I guess where he has so much mass as well you can hardly notice the extra bodyfat.

    Anyway, I'm extremely satisfied with todays deadlift, now it's time to aim for 300 on OH Press!
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Yeah, that makes a lot more sense seeing you hit that.

    I wouldn't forgo volume nor conditioning as much as I would cycle it, unless that's what you were thinking about doing. Obviously they've helped in one form or another get you to where you are strength-wise. But definitely having a peaking phase of some sort every once in a while would be great, too, I think.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    Yeah, that makes a lot more sense seeing you hit that.

    I wouldn't forgo volume nor conditioning as much as I would cycle it, unless that's what you were thinking about doing. Obviously they've helped in one form or another get you to where you are strength-wise. But definitely having a peaking phase of some sort every once in a while would be great, too, I think.
    Thanks. I think you may be onto something with the cycling the conditioning/volume. Maybe have one session dedicated to pure strength and another session dedicated to dynamics/repetition? I'm going to try to put something together to find the medial between the two...
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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