Kenpo's Quest

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  1. Weight 156.6/180 Diet Phase Cals: 1716/1693

    Just a quick session today.

    DQ: How you see your future is more important than what happened in the past.

    Smith Machine Decline Bench Press 247.5
    Set 1 : 145x10 1 notch down
    Set 2 : 165x10
    Set 3 : 185x8
    Set 4 : 205x5
    Set 5 : 225x3
    Set 6 : 165x10 2 notches down
    Set 7 : 185x10
    Set 8 : 205x6
    Set 9 : 225x3
    Set 10 : 165x10 3 notches down
    Set 11 : 185x10


  2. Like how you set this one up... going deeper into the incline as you went.. nice man.
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  3. Quote Originally Posted by wasme View Post
    Like how you set this one up... going deeper into the incline as you went.. nice man.
    i always see guys listing sets and reps of inclines but never see where they made adjustments, i just assumed they did. i have always done this, it's the way the veteran lifters were doing it when i started!!!
    •   
       


  4. does anyone do old school butterfly's anymore or am i the only one? it probably isn't trendy because you have to reduce weight to do them properly. another good one is both db's above head and lower one to the side like butterfly- lift back to start position, then the other---that sh!t is killer!!!

  5. Quote Originally Posted by thebigt View Post
    does anyone do old school butterfly's anymore or am i the only one? it probably isn't trendy because you have to reduce weight to do them properly. another good one is both db's above head and lower one to the side like butterfly- lift back to start position, then the other---that sh!t is killer!!!
    Oh that sounds awesome! I'll have to give that a try! What's the old school butterfly? Just normal flat bench fly's? For the exercise you mentioned, are you seated, standing, laying?

  6. Quote Originally Posted by pete8407 View Post
    Oh that sounds awesome! I'll have to give that a try! What's the old school butterfly? Just normal flat bench fly's? For the exercise you mentioned, are you seated, standing, laying?
    laying flat, i am telling you it is hard as hell to lower one out to side while keeping other straight up. old school butterflys are arms straight out elbows locked, this is much more difficult than bent elbows but hits a different area-be prepared to lower weight!!!

  7. Quote Originally Posted by thebigt View Post
    laying flat, i am telling you it is hard as hell to lower one out to side while keeping other straight up. old school butterflys are arms straight out elbows locked, this is much more difficult than bent elbows but hits a different area-be prepared to lower weight!!!
    On the butterfly's, that's the only way I really do them. Ok so your laying flat with the DB's up toward the ceiling, right? Lowering one at a time then back up like a fly?

  8. Quote Originally Posted by pete8407 View Post
    On the butterfly's, that's the only way I really do them. Ok so your laying flat with the DB's up toward the ceiling, right? Lowering one at a time then back up like a fly?
    exactly...

  9. Ya i guess when I do flies my arms do have a slight bend in them...
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  10. Weight 158/180 Diet Phase Cals: 1700/1693

    DQ: Be master OF mind rather than mastered BY mind.

    Barbell Bench Press 180
    Set 1 : 135x10
    Set 2 : 135x10
    Set 3 : 135x10
    Set 4 : 135x10
    Set 5 : 135x10
    Set 6 : 135x10
    Set 7 : 135x10
    Set 8 : 135x10
    Set 9 : 135x10
    Set 10 : 135x10
    Smith Machine Standing OHP 1/2 BW for Reps 10
    Set 1 : 10 Lap/Rep
    Set 2 : 10 Lap/Rep
    Set 3 : 10 Lap/Rep
    Set 4 : 10 Lap/Rep
    Set 5 : 10 Lap/Rep
    Set 6 : 8 Lap/Rep
    Set 7 : 8 Lap/Rep
    Set 8 : 8 Lap/Rep
    Set 9 : 7 Lap/Rep
    Set 10 : 7 Lap/Rep

    Good lifting all.

  11. Quote Originally Posted by wasme View Post
    Ya i guess when I do flies my arms do have a slight bend in them...
    i have to lower weight to keep elbows straight, but i can feel different areas being hit. mix it up!!!

  12. Chest and shoulders, nice job Kenpo, that's a lot of volume, I bet you had a great pump going on!

  13. Weight 157.2/180. Diet Phase Cals: 1771/1693

    Still cleaning/leaning up the lower ab area so I will be running this cut longer.

    DQ: every single thing that has happened in your life is preparing you for what will come.


    Leg Extensions 215.33
    Set 1 : 170x8
    Set 2 : 170x8
    Set 3 : 170x8
    Set 4 : 170x7
    Set 5 : 170x7
    Set 6 : 170x6
    Set 7 : 170x6
    Set 8 : 170x6
    Set 9 : 170x6
    Set 10 : 170x6
    Lying Leg Curls 141.83
    Set 1 : 115x7
    Set 2 : 115x6
    Set 3 : 115x5
    Set 4 : 115x5
    Set 5 : 115x5
    Step Ups
    Duration : 00:03:00

    Good lifting all.

  14. Good work in here KP. I'm liking your heavy declines with the degree changing, and those leg extensions are also crazy volume for that much weight.
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  15. Just saw your labs a few pages back. Your numbers are fine man. I wouldn't touch trt unless you are completely comfortable with injections forever. Or whatever your insurance covers; pellets, cream... Then you have labs all the time til your T:E ratio gets in line. Then there's innumerable doctors that have no fckng clue what they're doing. Either way I wish you luck with whatever route you choose. Keep killing it brother
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  16. Oh those extensions numbers would just trash my knees.... they are so sore from yesterday's leg workout. Nice job man.
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  17. Quote Originally Posted by kenpoengineer View Post
    Weight 157.2/180. Diet Phase Cals: 1771/1693

    Still cleaning/leaning up the lower ab area so I will be running this cut longer.
    Nice and slow. Good work kiddo, you are going to give the Zane look, a run for it's moola

    Nice BP's btw

  18. Gentlemen, thanks for the encouragement! I really appreciate it!

  19. Weight 158/180 Diet Phase Cals: 1758/1693

    Waist this morning was 34 1/2" so I'm excited that the visceral fat is being disintegrated!

    DQ: A person's life is as bleak or as beautiful as they want to see it.

    Shoulders
    Dumbbell Lateral Raise 37.8
    Set 1 : 27x12
    Set 2 : 27x12
    Set 3 : 27x10
    Set 4 : 27x10
    Set 5 : 27x10
    Dumbbell Standing Arnold Press 57
    Set 1 : 45x8
    Set 2 : 45x8
    Set 3 : 45x8
    Set 4 : 45x8
    Set 5 : 45x8
    Smith Machine Shoulder Press 113.33
    Set 1 : 85x10
    Set 2 : 85x10
    Set 3 : 85x8
    Set 4 : 85x8
    Set 5 : 85x7
    Good lifting to all.

  20. 3 of the best shoulder exercises, way to put in work Kenpo! I love doing lat raises first when your fresh

  21. I gotta hand it to you, Kenpo- you are committed. Great to see you going after it everyday even when you may not 100% want to. IMO, that is what sets people apart when it comes to fitness and something I am so glad my dad instilled in me. Obviously you have a greater and deeper approach on things and I am certain that your martial arts are a huge part of that (chicken/egg?), so it is carrying over into wanting to stay sharp and physically ready for things that come your way.

    Keep it up as you'll be an inspiration to everyone around you.

  22. Quote Originally Posted by kisaj View Post
    I gotta hand it to you, Kenpo- you are committed. Great to see you going after it everyday even when you may not 100% want to. IMO, that is what sets people apart when it comes to fitness and something I am so glad my dad instilled in me. Obviously you have a greater and deeper approach on things and I am certain that your martial arts are a huge part of that (chicken/egg?), so it is carrying over into wanting to stay sharp and physically ready for things that come your way. Keep it up as you'll be an inspiration to everyone around you.
    Heartfelt THANK YOU Kisaj!!!! I lift for health and longevity as my mother passed at 46 and my father at 63. All my friends and family are unhealthy and I'll be damned if that is going to happen to me. Both my wife and I work out every day and hell's fury can't kept me from my gym!

  23. Quote Originally Posted by kenpoengineer View Post
    . All my friends and family are unhealthy and I'll be damned if that is going to happen to me. Both my wife and I work out every day and hell's fury can't kept me from my gym!
    Hear ya on this brother!!!
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  24. Quote Originally Posted by kisaj View Post
    I gotta hand it to you, Kenpo- you are committed. Great to see you going after it everyday even when you may not 100% want to. IMO, that is what sets people apart when it comes to fitness and something I am so glad my dad instilled in me. Obviously you have a greater and deeper approach on things and I am certain that your martial arts are a huge part of that (chicken/egg?), so it is carrying over into wanting to stay sharp and physically ready for things that come your way.

    Keep it up as you'll be an inspiration to everyone around you.
    100% agreed!!
    Life's a garden, dig it

  25. Quote Originally Posted by niners4reggie View Post
    100% agreed!!
    I should be saying this to all of you as well! My brothers in iron, you are all inspirational!

  26. Weight 158.2/180 Diet Phase Cals: 1901/1693

    Tried my first 3/4 scoop of STIMaholic today from a non-sponsored tub I bought. It's definitely legit! I like stims and this PWO delivered!

    DQ: Don't let someone that gave up on their dreams talk you out of yours!

    Abs

    Cable Kneeling Pulldown 113.33
    Set 1 : 85x10
    Set 2 : 85x10
    Set 3 : 85x10
    Set 4 : 85x10
    Set 5 : 85x10
    Decline Crunch 30
    Set 1 : 30 Lap/Rep 1 Notch Up
    Set 2 : 30 Lap/Rep
    Set 3 : 30 Lap/Rep
    Set 4 : 25 Lap/Rep 2 Notches Up
    Set 5 : 26 Lap/Rep
    Set 6 : 25 Lap/Rep
    Set 7 : 22 Lap/Rep 3 up
    Set 8 : 20 Lap/Rep
    Set 9 : 16 Lap/Rep
    Set 10 : 12 Lap/Rep 4 up
    Set 11 : 12 Lap/Rep
    Set 12 : 12 Lap/Rep
    Set 13 : 9 Lap/Rep 5 up
    Set 14 : 8 Lap/Rep
    Set 15 : 8 Lap/Rep
    Set 16 : 8 Lap/Rep 6 up
    Set 17 : 8 Lap/Rep
    Set 18 : 8 Lap/Rep
    Set 19 : 6 Lap/Rep 7 up
    Set 20 : 8 Lap/Rep
    Set 21 : 8 Lap/Rep

    Holy Mackeral! Had to be careful not to topple over and break something.

  27. Holy Mackeral is right.... 21 sets of declines ....ouch!

    Nice quote of the day - really like that one.

    All too often people around me seem to push negativity my way... and at times it feels as though they are almost trying to ruin my goals. Perhaps it is in my head though.
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  28. Talk about endurance, there's no way I could do all those sets, killer job Kenpo!

  29. Thanks guys. It's the martial arts/boxing training from past years coming back into the mix. The STIMaholic helped too!

  30. Quote Originally Posted by kenpoengineer View Post
    Thanks guys. It's the martial arts/boxing training from past years coming back into the mix. The STIMaholic helped too!
    Stimaholic is great! I'm running out and that's not good!

  31. Quote Originally Posted by pete8407 View Post
    Stimaholic is great! I'm running out and that's not good!
    Pretty impressed with the first dose. Will run it for some time before posting final thoughts. I really like it so far.

  32. Glad to see you both like it I'm back to taking GD which doesn't have near the effect
    Life's a garden, dig it

  33. I'm definitely interested in trying it too. Pete said it gives stimul8 a run for it's money.

    Nice ab work KP!


    I notice the same thing sometimes, Wasme. Every time we try and hang out with friends junk is on the menu. I can work in a couple drinks, but pizza or whatnot does more damage to me.
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  34. Weight 158/180 Diet Phase Cals 1794/1694

    STIMholic hit fast today (within 10 mins) and I wasted about 45 mins not working out!

    Workout was flat today.

    DQ: You never know when a moment or choice words can have a profound impact on someone's life.

    Lifted17000 lbs
    Smith Machine Incline Bench Press 215.83
    Set 1 : 165x8 1 notch up
    Set 2 : 185x5
    Set 3 : 165x6
    Set 4 : 145x10 2 up
    Set 5 : 165x6
    Set 6 : 145x10
    Set 7 : 165x4 3 up
    Set 8 : 145x10
    Set 9 : 145x7
    Barbell Bench Press 180
    Set 1 : 135x10
    Set 2 : 135x10
    Set 3 : 135x10
    Set 4 : 135x10
    Set 5 : 135x10

    Still working on bench stabilizer muscles! Lol. Good lifting all.

  35. Quote Originally Posted by kenpoengineer View Post
    Workout was flat today. .
    Well I know how that feels. But for what it's worth, workout looked solid my friend.
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  36. Good lifting for sure. Even when you're flat, you still put the time in. That's more than I could say for myself.

    Geebus, you did over 100 presses!
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  37. Weight 158.4/180. Diet Phase Cals: 1859/1693

    It was 48 degrees this morning! Winter will just not let us go! Anyways, good working weather!

    DQ: Speed is best when wisdom leads the way.

    Follidrone and Formeron is peaking my interest! Wonder what my system could do with those? Hmm.

    Lifted16220 lbs with STIMaholic PWO
    Dumbbell One Arm Row 133
    Set 1 : 105x8 Felt strong
    Set 2 : 105x8
    Set 3 : 105x6
    Set 4 : 105x7
    Barbell Bent Over Two Arm Row 183.67
    Set 1 : 135x9
    Set 2 : 135x10 Yes! Beat that 9 rep slump!
    Set 3 : 135x10
    Set 4 : 135x10
    Set 5 : 145x8
    Pull Ups 16
    Set 1 : 16 Lap/Rep
    Set 2 : 12 Lap/Rep
    Set 3 : 12 Lap/Rep
    Barbell Bench Press 180
    Set 1 : 135x10
    Set 2 : 135x10
    Set 3 : 135x10
    Set 4 : 135x10
    Set 5 : 135x10
    Good lifting and thanks for the encouraging words!

  38. Those are some strong one arm rows ... nice !
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  39. Nice lifts all around, bro. Your pull-ups are still up there too after all that rowing!
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  40. Great workout Kenpo! You have some strong numbers, are your weights increasing?
  

  
 

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