Kenpo's Quest

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  1. Quote Originally Posted by Nooshefx View Post
    Solid work going on in here. Keep it up Kenpo!!!
    Thanks brother! You are killing it as well!


  2. Day 5 Weight 162.8 +2.8 lbs

    Just finished my workout and I feel fantastic but spent. This was a strength test day for my bench.

    Smith Machine Bench Press 253.17
    Set 1 : 165x8
    Set 2 : 185x8
    Set 3 : 205x5
    Set 4 : 225x3
    Set 5 : 235x2
    Set 6 : 245x1
    Set 7 : 225x3
    Set 8 : 205x5
    Set 9 : 185x8
    Set 10 : 165x10
    |
    Smith Machine Decline Bench Press 252.83
    Set 1 : 205x7
    Set 2 : 205x5
    Set 3 : 205x5
    |
    Notes
    PWO: Acute FX and Uncut. Intra: BCAA and Compete. I felt like I smoked the chest! I'm taking RJ's advice and upping cals to 2750.
    •   
       


  3. Off day yesterday due to the honey do list.

    Day 7 Weight 162 +2lbs
    Calories are at 2750. Upped my dosage of Focus to 2 caps per day.

    7 Days on AF Focus
    - good mood is present as I find myself whistling. Notice I can quickly get angry but it goes away as quickly as it came.
    - not noticing any mental effects. I'm an engineer and I'm always in a state of mental stress.
    - there is a little boost in workout intensity

    Shoulder Workout
    Dumbbell Lateral Raise 40
    Set 1 : 30x10
    Set 2 : 30x10
    Set 3 : 30x10
    |
    Smith Machine Shoulder Press 133
    Set 1 : 105x8
    Set 2 : 105x6
    Set 3 : 105x6
    |
    Reverse Flyes With External Rotation 38
    Set 1 : 30x8
    Set 2 : 30x8
    Set 3 : 30x8
    Set 4 : 30x6
    Set 5 : 30x6
    Set 6 : 30x8
    Set 7 : 30x8
    Set 8 : 30x8
    Set 9 : 30x8
    |
    Dumbbell Shoulder Shrug 133.33
    Set 1 : 100x10
    Set 2 : 100x10
    Set 3 : 100x10
    |
    Notes
    Smoked the shoulders to old rock on the radio.

  4. Day 8 Weight 163.6 +3.6 lbs
    Finally, calories at 2750 is moving the scale up slowly as I planned!

    Decided to break free and be a teenager again by only training bi's today! Focus is better at 2 caps a day. Feeling the youthful "drive" coming on!

    Bicep Curl with Deadlift 126.67
    Set 1 : 100x8
    Set 2 : 100x8
    Set 3 : 100x8
    |
    One Arm Dumbbell Preacher Curl 50.67
    Set 1 : 40x8
    Set 2 : 40x8
    Set 3 : 40x8
    |
    Dumbbell Zottman Curl 50.67
    Set 1 : 40x8
    Set 2 : 40x8
    Set 3 : 40x8
    |
    EZ Bar Close Grip Curl 106.67
    Set 1 : 80x10
    Set 2 : 80x10
    Set 3 : 80x10
    |
    Notes
    PWO: Acute FX Intra: BCAA plus Compete

  5. Great log and progress.
    •   
       


  6. Quote Originally Posted by Cordeen View Post
    Great log and progress.
    Thanks brother Cordeen! No walker needed for me in my old age!!!! Lol

  7. Day 9 Weight 164.2 +4.2
    At 2 caps of Focus I'm feeling more motivation both at work and in the gym. I'm still moody as hell and have to use this in the gym more.

    Chest today
    Smith Machine Incline Bench Press 234.33
    Set 1 : 185x8 adjusting bench up/down
    Set 2 : 165x8
    Set 3 : 165x6
    Set 4 : 145x8
    Set 5 : 125x7 45 degrees here
    Set 6 : 145x8
    Set 7 : 165x6
    Set 8 : 185x5
    Set 9 : 185x7
    |
    Ab Rollout on Knees 20
    Set 1 : 20 Laps/Reps
    Set 2 : 20 Laps/Reps
    Set 3 : 20 Laps/Reps
    |
    Notes
    PWO: Prodigy Intra: BCAA and Compete
    Really getting results with the inclined bench at various angles routine. Thanks Reggie!

  8. Quote Originally Posted by kenpoengineer View Post
    Day 9 Weight 164.2 +4.2
    At 2 caps of Focus I'm feeling more motivation both at work and in the gym. I'm still moody as hell and have to use this in the gym more.

    Chest today
    Smith Machine Incline Bench Press 234.33
    Set 1 : 185x8 adjusting bench up/down
    Set 2 : 165x8
    Set 3 : 165x6
    Set 4 : 145x8
    Set 5 : 125x7 45 degrees here
    Set 6 : 145x8
    Set 7 : 165x6
    Set 8 : 185x5
    Set 9 : 185x7
    |
    Ab Rollout on Knees 20
    Set 1 : 20 Laps/Reps
    Set 2 : 20 Laps/Reps
    Set 3 : 20 Laps/Reps
    |
    Notes
    PWO: Prodigy Intra: BCAA and Compete
    Really getting results with the inclined bench at various angles routine. Thanks Reggie!
    The ab rollout on the knees is brutal. How is that core feeling now.

  9. Quote Originally Posted by Nooshefx View Post
    The ab rollout on the knees is brutal. How is that core feeling now.
    As Tony says " I hate it, but I love it!" Thanks to Dreamweaver for introducing them to me! These really work the core! Try them, you'll love to hate them! Lol

  10. Quote Originally Posted by kenpoengineer View Post
    As Tony says " I hate it, but I love it!" Thanks to Dreamweaver for introducing them to me! These really work the core! Try them, you'll love to hate them! Lol
    Oh I've done them. Years ago I did them more often until a surgery I had to fix a hernia. Now that movement causes my mesh to push against a nerve and that shi*t is terrible. No more rolling for me.

  11. Up 4lbs?! Any noticeable difference in the gym yet?? Use that aggression when you lift.. I Love that feeling while working out.

  12. Quote Originally Posted by atanocc View Post
    Up 4lbs?! Any noticeable difference in the gym yet?? Use that aggression when you lift.. I Love that feeling while working out.
    Feeling good. Recovery is noticeably improved. Moving a larger volume of weight. Loving everything except the aggression. This is getting in the way of talking with the wife and boss in a rational fashion. I might be in the dog house before too long! Lol

  13. Quote Originally Posted by kenpoengineer View Post
    Feeling good. Recovery is noticeably improved. Moving a larger volume of weight. Loving everything except the aggression. This is getting in the way of talking with the wife and boss in a rational fashion. I might be in the dog house before too long! Lol
    Lolol.. Gotta let all that go in the gym brother. I'm calm as fck outside the gym because I murder my workouts haha. Well keep it up.. Dnt b afraid to put on some weight if u wanna get Stronger!

  14. Day 10 162.8 +2.8 lbs
    I'm noticing improved sleep is occurring with Focus. I'm up at 5:30 AM and can't keep my eyes open by 8:30 PM. Solid, non-interrupted sleep is a very good thing.

    Cardio and Abs today with my Boxer's Workout:
    Speed Bag
    Duration : 0000 6 rounds 1 min on/off
    |
    Crunches 30
    Set 1 : 30 Laps/Reps
    Set 2 : 30 Laps/Reps
    Set 3 : 30 Laps/Reps
    |
    Chin Up 250.67
    Set 1 : 160x16 PR! On my way to 20!
    Set 2 : 160x16
    Set 3 : 160x17
    |
    Hanging Leg Raise 8
    Set 1 : 8 Laps/Reps from floor to the ceiling!!
    Set 2 : 8 Laps/Reps
    Set 3 : 8 Laps/Reps
    |
    Heavy Bag
    Duration : 0000
    |
    Notes
    PWO: Ignite 2/Acute FX Intra: BCAA and Compete

    Good lifting to you all!

  15. Day 11 Weight 162.6 +2.6 lbs
    Upping calories to 2950 as the scale is not moving. The aggression seems to have subsided and I'm feeling great! Motivation level is high.

    Legs Today

    Smith Machine Squat 285.83
    Set 1 : 185x10
    Set 2 : 205x10
    Set 3 : 225x5
    Set 4 : 235x5
    Set 5 : 245x5 PR!!
    |
    Lying Leg Curls 126.67
    Set 1 : 100x8
    Set 2 : 100x8
    Set 3 : 100x8
    |
    Standing Calf Raises 300
    Set 1 : 225x10
    Set 2 : 225x10
    Set 3 : 225x10
    |
    Notes
    PWO: Prodigy Intra: BCAA and Compete
    I need AT's family to cook me some food!!!

  16. Good to see the aggression didn't put you in the dog house. Lol. Nice work on the PR!
    Pack those calories in!!
    FINAFLEX REP
    Visit our website at FINAFLEX.com

    @RegisterJr on Twitter and Instagram.

  17. Day 13 Weight 162.8 +2.8
    Took the day off yesterday and had a short workout this morning due to heading out- of-town on business. Feeling great with no issues and feeling good about life!

    Chest
    Smith Machine Incline Bench Press 234.33
    Set 1 : 185x8 1 notch up from flat
    Set 2 : 185x6
    Set 3 : 165x6
    Set 4 : 165x4
    Set 5 : 145x2 45 degrees here
    Set 6 : 125x7 45 degrees here also
    Set 7 : 145x7
    Set 8 : 165x7
    Set 9 : 185x5
    Set 10 : 185x7
    |
    Notes
    My strength is increasing with this routine. Added a set and increased weight.
    PWO: Acute FX and Uncut Intra: BCAA and Compete.

    Good lifting to you!

  18. Nice job bro. I've still yet to try these. I didn't have the option really t the hotel, so I'm looking forward to trying this this week!
    FINAFLEX REP
    Visit our website at FINAFLEX.com

    @RegisterJr on Twitter and Instagram.

  19. Quote Originally Posted by RegisterJr View Post
    Nice job bro. I've still yet to try these. I didn't have the option really t the hotel, so I'm looking forward to trying this this week!
    I'm really liking the multi-angle incline bench presses. Seeing some results as well. I'm now in the situation you are in, crappy hotel gym! All they have are dumbbells. Oh well, will be stealing some of your GVT training.

  20. I'm back after a week out of town. Kept cals at around 2700 and lost a little weight, go figure. I'm so glad to be back in my man cave with my iron!

    Today's workout was great.

    Smith Machine Incline Bench Press 234.33
    Set 1 : 185x8 1 notch up
    Set 2 : 185x5 2 notches up
    Set 3 : 185x3
    Set 4 : 165x3
    Set 5 : 135x4
    Set 6 : 125x4 45 degrees
    Set 7 : 145x3
    Set 8 : 165x8
    Set 9 : 185x6
    Set 10 : 185x6
    |
    Weighted Tricep Dips 266.67
    Set 1 : 160x20
    Set 2 : 160x20
    Set 3 : 160x20
    |
    Close Grip Dumbbell Press 66.67
    Set 1 : 40x10
    Set 2 : 50x10
    Set 3 : 50x10
    Set 4 : 50x10
    Set 5 : 50x10
    |
    Notes
    PWO: Gameday plus Uncut Intra: Amino IV

  21. Day 21 Weight 162.2 +2.2 lbs

    One more dose of Focus for tomorrow. Back in the grind this week.

    Shoulders

    Dumbbell Lateral Raise 40
    Set 1 : 30x10
    Set 2 : 30x10
    Set 3 : 30x10
    |
    Smith Machine Shoulder Press 130.33
    Set 1 : 105x5
    Set 2 : 115x4
    Set 3 : 115x3
    |
    Reverse Flyes With External Rotation 38
    Set 1 : 30x8
    Set 2 : 30x8
    Set 3 : 30x8
    Set 4 : 30x7
    Set 5 : 30x8
    Set 6 : 30x6
    Set 7 : 30x8
    Set 8 : 30x7
    Set 9 : 30x6
    |
    Notes
    PWO: Acute FX Intra: BCAA + Compete

    Good lifting everyone!

  22. This interesting incline bench stuff you are doing makes me wonder. I may give it a go in a week or two.

  23. Quote Originally Posted by Nooshefx View Post
    This interesting incline bench stuff you are doing makes me wonder. I may give it a go in a week or two.
    I recommend it from the standpoint it hits muscles from different angles. I've been making strength gains from working this way. My reverse fly sets above are also set at inclines of different angles.

  24. Day 22 Weight 162.8 +2.8

    Found that the gel caps were sticking in the bottle, bonus, couple more days dose of Focus!

    Was supposed to do a back day and decided instead to do a biceps day! Lol One has to look good for the ladies! Lol

    Bicep Curl with Deadlift 126.67
    Set 1 : 100x8
    Set 2 : 100x8
    Set 3 : 100x8
    |
    One Arm Dumbbell Preacher Curl 54
    Set 1 : 45x6 PR
    Set 2 : 45x6
    Set 3 : 45x4
    |
    Dumbbell Zottman Curl 57
    Set 1 : 45x8
    Set 2 : 45x8
    Set 3 : 45x8
    |
    EZ Bar Close Grip Curl 106.67
    Set 1 : 80x10
    Set 2 : 80x10
    Set 3 : 80x10
    |
    Notes
    PWO: Prodigy Intra: BCAA + Compete

  25. Day 23 Weight 163.4 + 3.4 lbs

    Funny, weight jumped a little again and I keep leaning. I like this. One more day of Focus.

    Increased sets for my varying angles incline press today from 9 to 11:

    Smith Machine Incline Bench Press 234.33
    Set 1 : 185x8
    Set 2 : 185x6
    Set 3 : 185x3
    Set 4 : 165x3
    Set 5 : 135x4
    Set 6 : 125x6
    Set 7 : 135x4
    Set 8 : 165x3
    Set 9 : 165x6
    Set 10 : 185x4
    Set 11 : 185x4
    |
    Notes
    PWO: Gameday Intra: BCAA + Compete

  26. Day 24 Weight 164.0 +4 lbs

    This was a early morning weight after visiting the throne so it's a real weight. Up 4 lbs. Interesting that it's the last day of FOCUS. Boy, I wish I had some Max Bulk to take for a test drive.

    Boxer's Workout

    Speed Bag
    Duration : 0000
    |
    Crunches 30
    Set 1 : 30 Laps/Reps
    Set 2 : 30 Laps/Reps
    Set 3 : 30 Laps/Reps
    |
    Hanging Leg Raise 8
    Set 1 : 8 Laps/Reps
    Set 2 : 8 Laps/Reps
    Set 3 : 8 Laps/Reps
    |
    Chin Up 256
    Set 1 : 160x18 PR On to 20!!!!
    Set 2 : 160x18
    Set 3 : 160x15
    |
    Ab Rollout on Knees 20
    Set 1 : 20 Laps/Reps
    Set 2 : 20 Laps/Reps
    |
    Notes
    PWO: Acute FX Intra: Amino IV + Compete

  27. Day 25 Weight 163.4 +3.4 lbs

    A very hearty thank you to AF rep Hyde for giving me the opportunity to log a second bottle of FOCUS that I received from AF by mistake!

    Still feeling great on FOCUS at 2 caps/ day. I'm in a good mood, have energy in the gym and a spring in my step. It's amazing what an anabolic boost can do to the older lifter's body.

    PR in Squats!
    Smith Machine Squat 297.5
    Set 1 : 185x5
    Set 2 : 205x5
    Set 3 : 225x5
    Set 4 : 245x5
    Set 5 : 255x5 PR! Should have increased but was afraid of the new weight.
    |
    Lying Leg Curls 139.33
    Set 1 : 100x8
    Set 2 : 110x8 PR
    Set 3 : 110x8 PR struggle to get last 2 reps
    |
    Standing Calf Raises 326.67
    Set 1 : 245x10 Added calf block! PR!
    Set 2 : 245x10
    Set 3 : 245x10
    |
    Notes
    Lots of PRs on legs today. It's been a while since these leg muscles have grown! I command you to grow!! Lol
    PWO: Prodigy OG Intra: Amino IV plus Compete

    Good lifting to you all!

  28. Congrats on that pr! Keep it comin boss!

  29. Day 26 Weight 164.8 +4.8 lbs

    Little bit of weight added. Smoked the chesticles today! Hunger is maxed out this morning.

    Smith Machine Bench Press 247.5
    Set 1 : 165x8 Flat bench
    Set 2 : 185x8
    Set 3 : 205x6
    Set 4 : 225x3
    Set 5 : 245x1
    Set 6 : 235x1 Incline 1 notch up for remaining sets
    Set 7 : 225x3
    Set 8 : 205x5
    Set 9 : 185x7
    Set 10 : 165x10
    |
    Smith Machine Decline Bench Press 252.83
    Set 1 : 205x7
    Set 2 : 205x7
    Set 3 : 205x7
    Set 4 : 205x6
    Set 5 : 205x6
    |
    Notes
    PWO: Acute FX and Uncut Intra: BCAA and Compete. Holding calories at 2900.

  30. Day 27 Weight 163.8 +3.8 lbs

    This morning I'm feeling great again! Whistling as I'm walking in 19 degree weather to the home gym in the back. No DOMS even as I've increased workout volume. All around good mood.

    Upper Back and Tri's

    Chin Up 256
    Set 1 : 160x18
    Set 2 : 160x15
    Set 3 : 160x11
    |
    Face Pull 114
    Set 1 : 85x8
    Set 2 : 90x8
    Set 3 : 90x8
    |
    Cable Triceps Pushdown 82.33
    Set 1 : 65x8
    Set 2 : 65x8
    Set 3 : 65x8
    |
    Bent Over Two Dumbbell Row 126.67
    Set 1 : 100x8
    Set 2 : 100x8
    Set 3 : 100x7
    |
    Smith Machine Close Grip Bench Press 215.83
    Set 1 : 145x8
    Set 2 : 165x8
    Set 3 : 185x5
    Set 4 : 165x8
    Set 5 : 175x6
    |
    Notes
    PWO: Creatrona and Prodigy. Intra: Amino IV and Compete

    Good lifting to all and to all no DOMS!
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