Kenpo's Quest

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    Kenpo's Quest


    I've decided that I gather more motivation and hold myself more accountable when I run a log. I turned 53 a few months ago and I want to add about 10 lean pounds to this body frame. I've coined a phrase: "I'd rather have abnormal amounts of muscle and degrade with age to "normal" then have normal amounts of muscle and degrade to decrepit with age".

    As of now here are my stats..

    Height 5'6". Weight 160 lbs Goal: Bulk to 170 (there will be PH usage here)

    Measurements Flexed:
    Arms: 14
    Legs: 23
    Chest: 38
    Shoulders: 46
    Calves: 13
    Waist: 33

    Max Lifts Starting (1RM off cycle)
    Machine Bench: 235 lbs
    Machine Squat: 235
    BB Deadlift: 325
    Machine Shoulder Press: 125

    Target Macros: 225 /250 /65 g p/c/f 900+1000+585 about 2500 cals (will tweak if my waist expands)

    Workouts:
    I perform workouts on a daily basis in my garage gym. They are generally 1 to 1.5 hours long and utilize combinations of an Ironmaster machine and free-weights:

    I train with a HR monitor to time when my HR returns to a point that I can begin the next set. I'm a nerd engineer, what can I say! Really switching up my routine here. Upper chest and abs are lagging behind, will tweak it as I go:

    Monday: Shoulders
    Tuesday: Upper Chest
    Wednesday: Cardio/Abs
    Thursday: Back/Biceps
    Friday: Legs
    Saturday: Chest Concentration
    Sunday: Upper Back/Triceps

    Notes
    1) Feel free to post anything you'd like to motivate or make me do my best.
    2) If my weights for any lift seem "off" it might be due to incorrect form. Don't flame me (PM me instead) as I'm still learning. Lol

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    Upper Chest

    Smith Machine Incline Bench Press 209
    Set 1 : 165x8 lowest incline notch up
    Set 2 : 165x8 notch up
    Set 3 : 145x8
    Set 4 : 145x5
    Set 5 : 125x6 45 degree angle
    Set 6 : 145x5 notch down
    Set 7 : 145x8
    Set 8 : 165x8
    Set 9 : 165x8
    |
    Chin Up 234.67
    Set 1 : 160x14
    Set 2 : 160x14
    |
    Notes
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    in! nice workouts dude!

    and your over a half a century old now! thats gotta feel cool lol.

    but srs your still killing it! keep it up!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by MANotaur View Post
    in! nice workouts dude! and your over a half a century old now! thats gotta feel cool lol. but srs your still killing it! keep it up!
    Thanks MAN! Welcome to my log!
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    I'm in also!
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    Quote Originally Posted by Nooshefx View Post
    I'm in also!
    Good to see you here Nooshefx. Welcome brother.
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    Short workout today.

    Boxers Workout

    Speed Bag
    6 rounds 1 min on and 1 min off

    Heavy Bag
    6 rounds 1 min on and 2 min off

    Leg Raise
    3x50

    WheelODeath
    1x20 laps. Out of time. Good day all.
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    MAN Gameday PWO. Always afraid of wrecking the back on back day, will increase volume instead.

    Back/Bi

    Barbell Deadlift 332.5
    Set 1 : 235x5
    Set 2 : 285x5
    Set 3 : 235x10
    |
    Bent Over Two Dumbbell Row 114
    Set 1 : 90x8
    Set 2 : 90x8
    Set 3 : 95x6
    |
    EZ-Bar Curl 120
    Set 1 : 90x10
    Set 2 : 90x10
    Set 3 : 90x10
    |
    Dumbbell Spider Curl 38
    Set 1 : 30x8
    Set 2 : 30x8
    Set 3 : 30x8
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    Acute FX PWO. New legs routine today. Short workout.

    Smith Machine Squat 262.5
    Set 1 : 165x10
    Set 2 : 185x10
    Set 3 : 205x5
    Set 4 : 225x5
    |
    Lying Leg Curls 114
    Set 1 : 90x8
    Set 2 : 90x8
    Set 3 : 90x8
    |
    Notes
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    Off yesterday due to stomach illness. Today it was tough to get motivated but here goes:

    Upper Back
    Chin Up 240
    Set 1 : 160x15
    Set 2 : 160x14
    Set 3 : 160x14
    |
    Face Pull 114
    Set 1 : 85x8
    Set 2 : 85x8
    Set 3 : 90x8
    |
    Bent Over Two Dumbbell Row 117.17
    Set 1 : 95x7
    Set 2 : 95x7
    Set 3 : 95x6 Head supported on incline bench
    |
    Ab Rollout on Knees 20
    Set 1 : 20 Laps/Reps
    Set 2 : 20 Laps/Reps
    Set 3 : 20 Laps/Reps
    |
    Notes
    PWO was Acute FX. Calories averaging 2250.
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    I hate this weather change! It takes all motivation from me.

    Weight: 161 Daily Avg Calories: 2200

    Tried Reggie's Delt Destroyers with a twist, performed them at 3 different incline bench angles. I'm going to feel these later!

    Dumbbell Lateral Raise 40
    Set 1 : 30x10
    Set 2 : 30x10
    Set 3 : 30x10
    |
    Smith Machine Shoulder Press 129.5
    Set 1 : 105x5
    Set 2 : 105x5
    Set 3 : 105x7
    |
    Reverse Flyes With External Rotation 31.67
    Set 1 : 25x8 Angle 1
    Set 2 : 25x8
    Set 3 : 25x8
    Set 4 : 25x8 Angle 2
    Set 5 : 25x8
    Set 6 : 25x8
    Set 7 : 25x8 Angle 3
    Set 8 : 25x8
    Set 9 : 25x8
    |
    Notes
    Need to increase calories.
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    Man that is a lot of reverse flyes. 9 sets of them!
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    Nice workouts, Kenpo! I'm in for the beast mode!

    You can't go wrong with MAN Gameday. If you ever need a motivational push via a PWO, that'll do it!
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    Quote Originally Posted by Nooshefx View Post
    Man that is a lot of reverse flyes. 9 sets of them!
    Thanks brother. I really thought I'd be feeling the delts this morning but all is well. Try them at the various incline bench levels, it feels "good"!
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    Quote Originally Posted by RegisterJr View Post
    Nice workouts, Kenpo! I'm in for the beast mode! You can't go wrong with MAN Gameday. If you ever need a motivational push via a PWO, that'll do it!
    Welcome RJ! Thanks brother, glad to have you here. Today I'm using Gameday, it's one PWO I rotate into the workout mix.
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    This multi-angle incline bench routine has shown results for me.

    PWO: Gameday, Creatrona, Max Pump
    Intra: Compete, Modern BCAA

    Weight: 161.8 and holding steady with 2250 cals. Adding 200 cals starting today.

    Upper Chest
    Smith Machine Incline Bench Press 234.33
    Set 1 : 185x8 1 notch up PR!!
    Set 2 : 165x8 2 notches up
    Set 3 : 165x5
    Set 4 : 145x6
    Set 5 : 125x6 45 degrees here
    Set 6 : 145x6 1 notch down
    Set 7 : 165x6
    Set 8 : 165x7
    Set 9 : 165x8
    |
    Notes
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    Quote Originally Posted by kenpoengineer View Post
    This multi-angle incline bench routine has shown results for me.

    PWO: Gameday, Creatrona, Max Pump
    Intra: Compete, Modern BCAA

    Weight: 161.8 and holding steady with 2250 cals. Adding 200 cals starting today.

    Upper Chest
    Smith Machine Incline Bench Press 234.33
    Set 1 : 185x8 1 notch up PR!!
    Set 2 : 165x8 2 notches up
    Set 3 : 165x5
    Set 4 : 145x6
    Set 5 : 125x6 45 degrees here
    Set 6 : 145x6 1 notch down
    Set 7 : 165x6
    Set 8 : 165x7
    Set 9 : 165x8
    |
    Notes
    Nice Workout and volume, Kenpo. How long did you say your breaks were between sets? Based on HR?
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    Quote Originally Posted by RegisterJr View Post
    Nice Workout and volume, Kenpo. How long did you say your breaks were between sets? Based on HR?
    Thanks RJ. All my breaks between sets are based in HR. My HR monitor essentially alarms when HR returns to starting. This usually takes 60 to 180 secs depending on how strenuous the lift.
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    Cardio today. Boxer's Workout

    Speed Bag
    Duration : 0000
    |
    Crunches 30
    Set 1 : 30 Laps/Reps
    Set 2 : 30 Laps/Reps
    Set 3 : 30 Laps/Reps
    |
    Chin Up 256
    Set 1 : 160x18 PR!
    Set 2 : 160x15
    Set 3 : 160x14
    |
    Heavy Bag
    Duration : 0000
    |
    Leg Raise 50
    Set 1 : 50 Laps/Reps
    Set 2 : 50 Laps/Reps
    Set 3 : 50 Laps/Reps
    |
    Notes
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    Nice work! Man, I can't wait to get my pulls up there.
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    Quote Originally Posted by RegisterJr View Post
    Nice work! Man, I can't wait to get my pulls up there.
    Thank you. Never sure how to enter these into Jefit so I used my 160 lb body weight.
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    Quote Originally Posted by kenpoengineer View Post
    Thank you. Never sure how to enter these into Jefit so I used my 160 lb body weight.
    That works. It will help to know how you're doing strength-wise when gaining or losing weight. I've been doing 0-1 on BW, then the plate # if I use one. I wish I did true BW (+ add ons) from the get-go. Maybe I'll just change to the way you do it...
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    In this!
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    Quote Originally Posted by atanocc View Post
    In this!
    Hey AT, good to see you here! Welcome brother.
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    PWO: Appnut Uncut
    Intra: Modern BCAA and Compete

    Barbell Deadlift 355.83
    Set 1 : 235x5
    Set 2 : 305x5
    Set 3 : 305x5
    Set 4 : 305x5
    Set 5 : 305x5
    |
    Bent Over Two Dumbbell Row 120.33
    Set 1 : 95x8
    Set 2 : 95x8
    Set 3 : 95x6
    |
    Notes
    Deadlifts always take my HR to high 140's and it takes minutes to drop to starting.
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    Nice session kenpo! Yea I definitely get a rush doin deads n heart rate seems to race even after just doing a heavy single
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    I hear ya'. Sometimes I still get nauseous on deads and squats if I exert enough energy.

    Nice work bro!
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    Thanks fellas. Appnut Uncut made me feel I could dead more weight but decided to pull back and up volume.
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    PWO: Uncut, Pump Max and Ignite2
    Intra: BCAA and Compete
    Weight: 162 @ 2450 cals

    Smith Machine Squat 262.5
    Set 1 : 165x10
    Set 2 : 185x10
    Set 3 : 205x5
    Set 4 : 225x5
    Set 5 : 235x2
    |
    Lying Leg Curls 126.67
    Set 1 : 90x8
    Set 2 : 100x8
    Set 3 : 100x8
    |
    One Leg Smith Machine Seated Calf Raise 183.67
    Set 1 : 145x8 New, these hurt the knees!
    Set 2 : 145x8
    |
    Standing Calf Raises 300
    Set 1 : 175x10 New, much better in knees
    Set 2 : 225x10
    Set 3 : 225x10
    |
    Notes
    Trying to zero in on cals for lean gain. Upping cals without putting weight on in the stomach area at my age is an "interesting" endeavor.
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    Did you rest the bar on your knee? If so, I can imagine that hurt. Nice workout, lying leg curls are awesome. For whatever reason, they burn me more than standing curls.

    Good luck on the zeroing in. It's a challenge, no doubt.
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    Quote Originally Posted by kenpoengineer View Post
    PWO: Uncut, Pump Max and Ignite2
    Intra: BCAA and Compete
    Weight: 162 @ 2450 cals

    Smith Machine Squat 262.5
    Set 1 : 165x10
    Set 2 : 185x10
    Set 3 : 205x5
    Set 4 : 225x5
    Set 5 : 235x2
    |
    Lying Leg Curls 126.67
    Set 1 : 90x8
    Set 2 : 100x8
    Set 3 : 100x8
    |
    One Leg Smith Machine Seated Calf Raise 183.67
    Set 1 : 145x8 New, these hurt the knees!
    Set 2 : 145x8
    |
    Standing Calf Raises 300
    Set 1 : 175x10 New, much better in knees
    Set 2 : 225x10
    Set 3 : 225x10
    |
    Notes
    Trying to zero in on cals for lean gain. Upping cals without putting weight on in the stomach area at my age is an "interesting" endeavor.
    Nice leg session brother! Mixing two pwo I see. It's always a thing for me to up the stims on leg day also for some reason lol
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    Quote Originally Posted by RegisterJr View Post
    Did you rest the bar on your knee? If so, I can imagine that hurt. Nice workout, lying leg curls are awesome. For whatever reason, they burn me more than standing curls. Good luck on the zeroing in. It's a challenge, no doubt.
    Thanks RJ. I used a towel as padding and then placed the knee under the bar. Not a good lift maneuver. Lol
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    Quote Originally Posted by atanocc View Post
    Nice leg session brother! Mixing two pwo I see. It's always a thing for me to up the stims on leg day also for some reason lol
    Thanks AT. At 6 AM my PWO is my only lifting partner! Lol
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    Cold as crap here today. Took a little chest spin with the Ironmaster machine to warm up the chest:

    Smith Machine Bench Press 240
    Set 1 : 145x8
    Set 2 : 165x8
    Set 3 : 185x8
    Set 4 : 205x5
    Set 5 : 225x2
    Set 6 : 205x5
    Set 7 : 185x8
    Set 8 : 165x8
    Set 9 : 165x8
    Set 10 : 165x10

    That's it! Baby!
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    Switched it up a little today. PWO: Uncut + Enhanced. Wow!

    Chin Up 245.33
    Set 1 : 160x16
    Set 2 : 160x15
    Set 3 : 160x13
    |
    Face Pull 107.67
    Set 1 : 85x8
    Set 2 : 85x8
    Set 3 : 85x8
    |
    Cable Triceps Pushdown 88.67
    Set 1 : 55x8
    Set 2 : 65x8
    Set 3 : 70x8
    |
    Bent Over Two Dumbbell Row 120.33
    Set 1 : 95x8
    Set 2 : 95x8
    Set 3 : 95x8
    |
    Ab Rollout on Knees 20
    Set 1 : 20 Laps/Reps
    Set 2 : 20 Laps/Reps
    Set 3 : 20 Laps/Reps
    |
    Notes
    A little too much stim.
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    Quote Originally Posted by kenpoengineer View Post
    Switched it up a little today. PWO: Uncut + Enhanced. Wow!


    Notes
    A little too much stim.
    Ha! Yeah, I miss the 'high' from strong stims, but some days I feel like I concentrate a little more when I don't take one.

    How do you dose the Uncut? I have three pills and may try them tomorrow. 1 with a serving of something else, or more? Not looking for an OD, of course.

    Nice workouts again, Kenpo! I'll catch up to those high rep chins!
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    Quote Originally Posted by RegisterJr View Post
    Ha! Yeah, I miss the 'high' from strong stims, but some days I feel like I concentrate a little more when I don't take one. How do you dose the Uncut? I have three pills and may try them tomorrow. 1 with a serving of something else, or more? Not looking for an OD, of course. Nice workouts again, Kenpo! I'll catch up to those high rep chins!
    A little too much "high" that lasted about 4 hours! Lol. I've tried my sample pack of Uncut at 1 cap by itself and 1 cap plus 1/2 dose my normal PWO. At only 1 cap I felt good clean energy. Adding in the 1/2 dose my normal PWO I felt like a tiger! Thanks for the compliment on the pull ups. I promised myself by year end I'll be at 20 straight per set.
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    At your pace you'll definitely hit that!
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    PWO: 2 Acute FX Intra: BCAA + Compete
    Calories at 2450

    Dumbbell Lateral Raise 40
    Set 1 : 30x10
    Set 2 : 30x10
    Set 3 : 30x10
    |
    Smith Machine Shoulder Press 129.5
    Set 1 : 105x7
    Set 2 : 105x7
    Set 3 : 105x5
    |
    Reverse Flyes With External Rotation 38
    Set 1 : 30x7
    Set 2 : 30x8
    Set 3 : 30x5
    Set 4 : 30x5
    Set 5 : 30x5
    Set 6 : 30x6
    Set 7 : 30x7
    Set 8 : 30x8
    Set 9 : 30x5
    |
    Notes
    Increased the delt destroyer weight. Kills the delts!
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    IGNITE 2 treated me very well...the GPLC really made my poundages go up.

    Great log bro.
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