Kenpo's Quest

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    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!

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

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    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
  5. Professional Member
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    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
  6. Professional Member
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    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
  7. Professional Member
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    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!
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    Congrats on that pr! Keep it comin boss!
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    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.
  10. Professional Member
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    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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    I love DOMs tho! It hurts so good!! Haha nice sessions here bud.
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    Day 28 Weight 163.8 +3.8 lbs

    Getting ready for the whole famdamily coming over for Thanksgiving. Painting a bathroom these last 3 days. I'm off from work and taking advantage of not hurrying my workouts.

    Dumbbell Shoulder Shrug 133.33
    Set 1 : 100x10 Up and to the back!
    Set 2 : 100x10
    Set 3 : 100x10
    Set 4 : 100x10
    Set 5 : 100x10
    |
    Dumbbell Lateral Raise 40
    Set 1 : 30x10
    Set 2 : 30x10
    Set 3 : 30x10
    Set 4 : 30x10
    Set 5 : 30x10
    |
    Smith Machine Shoulder Press 122.5
    Set 1 : 105x5
    Set 2 : 105x5
    Set 3 : 105x5
    |
    Ab Rollout on Knees 20
    Set 1 : 20 Laps/Reps
    Set 2 : 20 Laps/Reps
    Set 3 : 20 Laps/Reps
    |
    Notes
    PWO: Uncut and Acute FX. Intra: Amino IV and Compete.

    Good lifting to you and to all PRs!
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    Quote Originally Posted by kenpoengineer View Post
    Day 28 Weight 163.8 +3.8 lbs

    Getting ready for the whole famdamily coming over for Thanksgiving. Painting a bathroom these last 3 days. I'm off from work and taking advantage of not hurrying my workouts.

    Dumbbell Shoulder Shrug 133.33
    Set 1 : 100x10 Up and to the back!
    Set 2 : 100x10
    Set 3 : 100x10
    Set 4 : 100x10
    Set 5 : 100x10
    |
    Dumbbell Lateral Raise 40
    Set 1 : 30x10
    Set 2 : 30x10
    Set 3 : 30x10
    Set 4 : 30x10
    Set 5 : 30x10
    |
    Smith Machine Shoulder Press 122.5
    Set 1 : 105x5
    Set 2 : 105x5
    Set 3 : 105x5
    |
    Ab Rollout on Knees 20
    Set 1 : 20 Laps/Reps
    Set 2 : 20 Laps/Reps
    Set 3 : 20 Laps/Reps
    |
    Notes
    PWO: Uncut and Acute FX. Intra: Amino IV and Compete.

    Good lifting to you and to all PRs!
    The traps get an awesome burn when performed that way. Way to kill those shoulders! That's not a light weight for lateral raises...
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    Quote Originally Posted by RegisterJr View Post
    The traps get an awesome burn when performed that way. Way to kill those shoulders! That's not a light weight for lateral raises...
    Thank you brother. Feeling strong on the AF Focus. The lateral raises kill my side delts but I love to do them.
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    How come shrugs at the beginning? Traps are the stabilizer to everything.

    I usually save mine for back day and at the end of the workout since they really get punished by almost any compound barbell back work and I only need a set or two to ice them off.
    I'm just a dude chasing a dream
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    Quote Originally Posted by superbeast668 View Post
    How come shrugs at the beginning? Traps are the stabilizer to everything. I usually save mine for back day and at the end of the workout since they really get punished by almost any compound barbell back work and I only need a set or two to ice them off.
    Hi Beast. Thanks for the advice and it's always welcome in my logs. I usually do them at the end as well but decided to shake up the workout a little. Trying to keep these muscles guessing. Lol
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    Quote Originally Posted by kenpoengineer View Post
    Hi Beast. Thanks for the advice and it's always welcome in my logs. I usually do them at the end as well but decided to shake up the workout a little. Trying to keep these muscles guessing. Lol
    Gotcha. It was more curiosity than advice. Believe me i feel I'm far from workout planning advisement, there's always so much more to learn.

    I just wanted to know if there was a grand reason or something I never heard of before. Usually my workout being shaken up results in different days and difference accessory exercises. I guess it's so ingrained that the compound lifts are the biggest gainers I've never really switched those up from the first or second lift of the day.
    I'm just a dude chasing a dream
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    Day 29 Weight 164.4 +4.4 lbs

    Decided to do a max effort DL session today. New PR at 345. I think I could have increased but the weight scared me to hold back (pun intended).

    Barbell Deadlift 379.17
    Set 1 : 235x10
    Set 2 : 305x5
    Set 3 : 325x5
    Set 4 : 345x1
    Set 5 : 305x5
    |
    One Arm Dumbbell Preacher Curl 54
    Set 1 : 45x6
    Set 2 : 45x6
    Set 3 : 45x6
    |
    Bicep Curl with Deadlift 132
    Set 1 : 110x6
    Set 2 : 110x6
    Set 3 : 110x6
    |
    Notes
    PWO: Gameday Intra: Amino IV and Compete.
  19. Advanced Member
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    Nice pr man. 405 might be closer then u think brother! Fixing up form n technique can also add a few lbs to it. Maybe take a vid n we can help
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    Nice PR indeed!
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    Thank you AT and RJ! That PR really felt gooood! Might have to bite the bullet and post up a video so you guys can critique my form (and laugh a little?)
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    Quote Originally Posted by kenpoengineer View Post
    Thank you AT and RJ! That PR really felt gooood! Might have to bite the bullet and post up a video so you guys can critique my form (and laugh a little?)
    I need to do that soon. I haven't gone too heavy since I was told my back was too rounded at 405.
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    Quote Originally Posted by superbeast668 View Post
    Gotcha. It was more curiosity than advice. Believe me i feel I'm far from workout planning advisement, there's always so much more to learn. I just wanted to know if there was a grand reason or something I never heard of before. Usually my workout being shaken up results in different days and difference accessory exercises. I guess it's so ingrained that the compound lifts are the biggest gainers I've never really switched those up from the first or second lift of the day.
    Same here. Always learning and never in a position to give advice on lifting.
  24. Professional Member
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    Day 30 Weight 165 +5 lbs

    2900 cals seems to be working for a slow weight gain. It's cold and snowy outside. It was difficult for me to drag these bones to the home gym.

    Varying Angles Bench Press
    Smith Machine Incline Bench Press 246
    Set 1 : 205x6
    Set 2 : 185x6
    Set 3 : 185x6
    Set 4 : 185x3
    Set 5 : 165x3
    Set 6 : 135x4
    Set 7 : 145x7
    Set 8 : 165x6
    Set 9 : 185x5
    Set 10 : 185x6
    Set 11 : 185x6
    Set 12 : 205x5
    |
    Notes
    PWO: Creatrona, Prodigy and Uncut Intra: BCAA and Compete. Going to eat and eat for Thanksgiving. Mmmmm, turkey!!
  25. Elite Member
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    Way to kill that chest!

    Is the home gym heated? I miss the snow, but I don't have to deal with it daily...
    FINAFLEX REP
    Visit our website atFINAFLEX.com


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    Quote Originally Posted by RegisterJr View Post
    Way to kill that chest! Is the home gym heated? I miss the snow, but I don't have to deal with it daily...
    Thanks RJ. The first year it was unheated and I froze! It's now heated and I have a programmable thermostat in use so it's nice and toasty when I enter. Truly blessed here.
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    Quote Originally Posted by kenpoengineer View Post
    Thanks RJ. The first year it was unheated and I froze! It's now heated and I have a programmable thermostat in use so it's nice and toasty when I enter. Truly blessed here.
    Nice. You'll be signing members before too long... Lol
    FINAFLEX REP
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    Quote Originally Posted by RegisterJr View Post
    Nice. You'll be signing members before too long... Lol
    Lol! I wish there were some AM members that lived closer!
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    Damn wish I had a home gym! Someday
  30. Professional Member
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    Day 32 Weight 166.8 +6.8 lbs

    I think my weight belt shrunk! It was a little tight for this morning's workout! Lol. Turkey and family FTW!

    Feeling great on FOCUS! It helped me abstain from family "discussions". Lol

    Felt like doing chest today...

    Smith Machine Bench Press 250
    Set 1 : 165x8
    Set 2 : 185x8
    Set 3 : 205x6
    Set 4 : 225x3
    Set 5 : 245x1
    Set 6 : 250x1
    Set 7 : 225x3
    Set 8 : 205x5
    Set 9 : 185x8
    Set 10 : 185x8
    |
    Weighted Tricep Dips 266.67
    Set 1 : 160x20
    Set 2 : 160x20
    Set 3 : 160x20
    Set 4 : 160x20
    Set 5 : 160x15
    |
    Notes
    PWO: Creatrona, Acute FX and Uncut. Intra: BCAA and Compete. It's good to lift once more! Enjoy your family and shopping. Good lifts to everyone.
  31. Elite Member
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    Quote Originally Posted by kenpoengineer View Post
    Day 32 Weight 166.8 +6.8 lbs

    I think my weight belt shrunk! It was a little tight for this morning's workout! Lol. Turkey and family FTW!

    Feeling great on FOCUS! It helped me abstain from family "discussions". Lol

    Felt like doing chest today...

    Smith Machine Bench Press 250
    Set 1 : 165x8
    Set 2 : 185x8
    Set 3 : 205x6
    Set 4 : 225x3
    Set 5 : 245x1
    Set 6 : 250x1
    Set 7 : 225x3
    Set 8 : 205x5
    Set 9 : 185x8
    Set 10 : 185x8
    |
    Weighted Tricep Dips 266.67
    Set 1 : 160x20
    Set 2 : 160x20
    Set 3 : 160x20
    Set 4 : 160x20
    Set 5 : 160x15
    |
    Notes
    PWO: Creatrona, Acute FX and Uncut. Intra: BCAA and Compete. It's good to lift once more! Enjoy your family and shopping. Good lifts to everyone.
    Way to kill it! Was this with changing the incline or all flat?

    Ha!! I hear ya on the tight belt. I look like a hippo today.
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    Quote Originally Posted by RegisterJr View Post
    Way to kill it! Was this with changing the incline or all flat? Ha!! I hear ya on the tight belt. I look like a hippo today.
    Lol!! Thanks. I swear someone stuffed a whole 20 lb turkey in my mouth! Wait, that was me!! Lol!! All flat today (not like my stomach)
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    Day 33 Weight 166.2 +6.2 lbs

    Had a workout partner this morning- my sister-in-law! She hasn't worked out in a decade or more so I had her do some boxing combinations on the heavy bag. 1.5 hours later (she didn't want to stop) and she was dripping sweat! Nice!

    For me it was my normal:

    Chin Up 256
    Set 1 : 160x18
    Set 2 : 160x16
    Set 3 : 160x16
    |
    Face Pull 107.67
    Set 1 : 85x8
    Set 2 : 85x8
    Set 3 : 85x8
    |
    Cable Triceps Pushdown 95
    Set 1 : 65x8
    Set 2 : 75x8
    Set 3 : 75x8
    |
    Bent Over Two Dumbbell Row 132
    Set 1 : 110x6
    Set 2 : 110x6
    Set 3 : 110x6
    |
    Smith Machine Close Grip Bench Press 215.83 Set 1 : 145x8
    Set 2 : 165x8
    Set 3 : 185x5
    Set 4 : 165x6
    Set 5 : 145x10
    |
    Ab Rollout on Knees 20
    Set 1 : 20 Laps/Reps
    Set 2 : 20 Laps/Reps
    Set 3 : 20 Laps/Reps
    |
    Notes
    PWO: Gameday Intra: Amino IV and Compete.
  34. Elite Member
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    What's up brother?? Looks like your kicking butt here!!
    Life's a garden, dig it
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    Quote Originally Posted by niners4reggie View Post
    What's up brother?? Looks like your kicking butt here!!
    Hey brother! Just lifting some iron, enjoying family and eating turkey. Still following your logs, you beast!
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    Quote Originally Posted by kenpoengineer View Post
    Hey brother! Just lifting some iron, enjoying family and eating turkey. Still following your logs, you beast!
    Thanks bro! The bonus from Thanksgiving.....turkey leftovers for a week
    Life's a garden, dig it
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    Day 34 Weight 165.6 +5.6 lbs

    My sister-in-law joined me for another workout session. I think I have created a monster! Lol. She didn't want to stop!

    I'm still amazed with Focus- motivation, energy and a little bulk majic! This is my first Andro Factory product and I'm sold (no BS)!

    Today's fun:
    EZ-Bar Curl 126.67
    Set 1 : 100x8
    Set 2 : 100x8
    Set 3 : 100x8
    |
    Barbell Lying Triceps Extension 107.67
    Set 1 : 80x8
    Set 2 : 80x8
    Set 3 : 85x8
    |
    Dumbbell Spider Curl 44.33
    Set 1 : 35x8
    Set 2 : 35x8
    Set 3 : 35x8
    |
    Smith Machine Close Grip Bench Press 215.83 Set 1 : 145x8
    Set 2 : 165x8
    Set 3 : 185x5
    |
    Dumbbell Zottman Curl 57
    Set 1 : 45x8
    Set 2 : 45x8
    Set 3 : 45x8
    |
    Notes
    PWO: Prodigy, Creatrona and Uncut. Intra: Amino IV and Compete. Good lifting to all!
  38. Elite Member
    niners4reggie's Avatar
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    Kenpo's Quest


    Nice numbers brother! What are Zottman curls?
    Life's a garden, dig it
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    Quote Originally Posted by niners4reggie View Post
    Nice numbers brother! What are Zottman curls?
    Zottman curls start with DBs at your side in a hammer grip. As you raise them you turn your wrists to a standard curl grip. Fun!
  40. Elite Member
    niners4reggie's Avatar
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    Quote Originally Posted by kenpoengineer View Post
    Zottman curls start with DBs at your side in a hammer grip. As you raise them you turn your wrists to a standard curl grip. Fun!
    Ok gotcha, thanks bro!
    Life's a garden, dig it
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