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Chaos and Pain Meets Kenpo!

Weight 165/180

3/4 scoop Ferox and time to build chesticles.

DQ: The only disability in life is a bad attitude!

Smith Machine Bench Press 262.5
Set 1 : 145x10
Set 2 : 185x8
Set 3 : 225x5
Set 4 : 245x1 Lost some strength here.
Set 5 : 225x4
Set 6 : 225x4
|
Smith Machine Reverse Grip Bench Press 239.17 Set 1 : 205x5
Set 2 : 185x8
Set 3 : 195x5
Set 4 : 195x5
Set 5 : 195x5
|
BB Bench 28" Grip 234.33
Set 1 : 185x8

BB Bench 32" Grip 206.67
Set 1 : 155x10
Set 2 : 155x10
|
BB Bench 22" Grip 193.33
Set 1 : 145x10
Set 2 : 145x10
|
Ab Vacuums 10
Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
|
Dumbbell Close Grip Press 66.67
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10
Set 5 : 50x10
|
Notes
Good volume for me and good lifting to you all!
 
pete8407 said:
Great chest w/o Kenpo! That Ferox has you rockin!
Click to expand...
Thanks Pete. It really is an effective PWO. Plus, at 3/4 scoop, it's going to last a long time!
 
Weight 166.8/180

Awoke to this:

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Glad I had this:

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To do what I think is CTFletcher's bicep workout:

Dumbbell One Arm Preacher Curl 50.67
Set 1 : 40x8
Set 2 : 40x8
Set 3 : 40x8
Set 4 : 40x8
Set 5 : 40x8
|
Barbell Preacher Curl 88.67
Set 1 : 70x8
Set 2 : 70x8
Set 3 : 70x8
Set 4 : 70x8
Set 5 : 70x8
|
EZ Bar Seated Close Grip Concentration Curl 88.67
Set 1 : 70x8
Set 2 : 70x8
Set 3 : 70x8
Set 4 : 70x8
Set 5 : 70x8
|
Dumbbell Alternate Incline Hammer Curl 38
Set 1 : 30x8
Set 2 : 30x8
Set 3 : 30x8
Set 4 : 30x8
Set 5 : 30x8
|
Barbell Curl 86.67
Set 1 : 65x10
Set 2 : 65x10
Set 3 : 65x9
Set 4 : 65x9
Set 5 : 65x8
|
EZ Bar Reverse Grip Preacher Curl 66.67
Set 1 : 40x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10
Set 5 : 50x10
|
Dumbbell Concentration Curls 50.67
Set 1 : 40x8
Set 2 : 40x7
Set 3 : 40x7
Set 4 : 40x7
Set 5 : 40x7
|
Ab Vacuums 10
Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
|
Notes
 
wicked442 said:
Awesome arm day bro! Snow looks nice,but i think its time to stop that stuff.
Click to expand...

We will see if CTFletcher's no such thing as over training is true. Will report on the DOMS in a few days.

He snow is melting quickly. I think it's going to be gone in a couple days!
 
kenpoengineer said:
We will see if CTFletcher's no such thing as over training is true. Will report on the DOMS in a few days. He snow is melting quickly. I think it's going to be gone in a couple days!
Click to expand...
Melting is much better than shoveling. Did you scream at your arms and COMMAND THEM TO GROW?!
 
Oh yeah, the snow gets old after a bit.
Nice arm workout bro.
I'm not sure I agree with no such thing as overtraining. There has to be a method, but I think that with certain workout plans, one could perhaps overtrain.
 
wicked442 said:
Melting is much better than shoveling. Did you scream at your arms and COMMAND THEM TO GROW?!
Click to expand...
Oh, I was cussing but it was in Italian! Lol
 
drewsicle3210 said:
Oh yeah, the snow gets old after a bit. Nice arm workout bro. I'm not sure I agree with no such thing as overtraining. There has to be a method, but I think that with certain workout plans, one could perhaps overtrain.
Click to expand...
Oh I agree that certain training regiments can result in over training. Will see what happens with my CTFletcher experiment. Thanks for being in my log BTW.
 
pete8407 said:
Damn! That's a sick bicep routine, nice job. I'll be stealing that one
Click to expand...
Thanks Pete. I've been researching his bicep workout and I think I'm close. Steal away brother.
 
Weight 166/180

Rest Day = Stretch Day

DQ: How many things deemed impossible have nevertheless been done by resolute men who had no alternative but death!

Dorsiflexion N/A
Set 1: 10 Laps/Reps
Set 2: 10 Laps/Reps
Set 3: 10 Laps/Reps Hurt less but still painful
|
Dumbbell Squat To A Bench 66.67
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10
Set 5 : 50x10
|
Cat Stretch N/A
Set 1: 10 Laps/Reps
Set 2: 10 Laps/Reps
Set 3: 10 Laps/Reps
|
Extended Arm Child Pose N/A
Set 1: 10 Laps/Reps
Set 2: 10 Laps/Reps
Set 3: 10 Laps/Reps
|
Ab Vacuums 10
Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
|
Shoulder Dislocations 5
Set 1 : 5 Laps/Reps
Set 2 : 5 Laps/Reps
Set 3 : 5 Laps/Reps
|
Notes
Good lifting all.
 
Weight 164.4/180

Low carb day yesterday and I felt a strength drop this morning. Without Ferox I'm not sure if I would have powered through.

DQ: Some say flaws are what differentiates us, makes us celebrate our diversity. Remember, some flaws are meant to be corrected!

Squat Day-back felt great throughout but used less weight anyway.

Smith Machine Squat 285.83
Set 1 : 165x10
Set 2 : 205x5
Set 3 : 225x5
Set 4 : 245x5
Set 5 : 225x5
Set 6 : 225x5
Set 7 : 225x5
Set 8 : 225x5
Set 9 : 225x5
Set 10 : 225x5
|
Ab Vacuums 10
Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
|
Notes
 
Weight 164.6/180

Today I didn't have as much "drive" as I needed. Can you tell when Ferox kicked in when reading below?

DQ: You don't need it all figured out to move forward!

DOMS from my CTFletcher bicep workout is really not bad at all. I feel the bicep soreness and this is rare. Trying to define the inner chest so ....

Ab Vacuums 10 Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
|
Barbell Reverse Grip Incline Bench Press 196.33 Set 1 : 125x5 45 degree angle
Set 2 : 125x6
Set 3 : 125x6
Set 4 : 125x8
Set 5 : 125x7
Set 6 : 125x7
Set 7 : 125x8
Set 8 : 125x8
Set 9 : 125x7
Set 10 : 125x8
Set 11 : 125x8 Drop 1 notch
Set 12 : 125x10
Set 13 : 145x8 Drop 2 notches
Set 14 : 145x8
Set 15 : 155x8 Drop 3 notches
Set 16 : 155x8
|
Notes
Good lifting all.
 
wicked442 said:
Thats nice volume. Do you always do rev grip?
Click to expand...
Thanks Wicked. Actually, just started incorporating reverse grip. It's easier on my shoulders and I'm trying to target the inner chest.
 
kenpoengineer said:
Thanks Wicked. Actually, just started incorporating reverse grip. It's easier on my shoulders and I'm trying to target the inner chest.
Click to expand...
I use rev grip for shoulder probs as well.
I agree with wayne also ,WEIGHTED DIPS!
Close grip palms in push ups on a set of db.
 
wicked442 said:
I use rev grip for shoulder probs as well. I agree with wayne also ,WEIGHTED DIPS! Close grip palms in push ups on a set of db.
Click to expand...
All good suggestions. Thanks brother.
 
Weight 166.4/180 Macro Target: 168/215/96

Back at it today with "Tens of Fun" routine.

DQ: Don't waste time justifying your passion to someone who doesn't share it!

Still using Ferox at 3/4 scoop and feeling the analgesic effect. This tub is going to last a long freakin time!

Ab Vacuums 10
Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
|
Smith Machine Bench Bodyweight for Reps 11 Set 1 : 11 Laps/Reps
Set 2 : 11 Laps/Reps
Set 3 : 10 Laps/Reps
Set 4 : 10 Laps/Reps
Set 5 : 11 Laps/Reps
Set 6 : 10 Laps/Reps
Set 7 : 10 Laps/Reps
Set 8 : 10 Laps/Reps
Set 9 : 11 Laps/Reps
Set 10 : 10 Laps/Reps
|
Smith Machine Standing OHP 1/2 BW for Reps 10
Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
Set 4 : 10 Laps/Reps
Set 5 : 10 Laps/Reps
Set 6 : 10 Laps/Reps
Set 7 : 9 Laps/Reps
Set 8 : 7 Laps/Reps
Set 9 : 8 Laps/Reps
Set 10 : 7 Laps/Reps
|
Notes
Good lifting all. I'm back to the rental condo to finish up getting it ready to show.
 
Nice lifts, and good luck with that rental. I had quite a few in the past and got way over my head way too fast. Hope you get a great perma-tenant.
 
RegisterJr said:
Nice lifts, and good luck with that rental. I had quite a few in the past and got way over my head way too fast. Hope you get a great perma-tenant.
Click to expand...
Thanks brother. Only 1 rental and being a condo I only have to worry about the inside. A perma-tenant would be great, as long as they're a clean and respectful one!
 
Weight 163.4/180

Rest day is an ab day!

DQ: Best method to avoid punch is not being there in first place! Mr Miyagi

Ab Vacuums 10
Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
|
Decline Crunch 30
Set 1 : 30 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 20 Laps/Reps
Set 4 : 20 Laps/Reps
Set 5 : 18 Laps/Reps
Set 6 : 16 Laps/Reps
Set 7 : 20 Laps/Reps
Set 8 : 20 Laps/Reps
Set 9 : 16 Laps/Reps
Set 10 : 17 Laps/Reps
|
Cable Kneeling Pulldown 100.33
Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x15
Set 4 : 70x13
Set 5 : 70x13
|
Barbell Ab Rollout on Knees 20
Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
|
Notes
Felt stronger today as I see that the weather is breaking and it's going to be 50 today! Waahoo!
 
Those BB rollouts are killer! I want to get one of those ab wheels they sell on TV that have that fat wheel
 
pete8407 said:
Those BB rollouts are killer! I want to get one of those ab wheels they sell on TV that have that fat wheel
Click to expand...
Yes they kill the abs and even make the back stronger. I have the ab wheel that has a single 4 inch diameter wheel. If you roll to left then middle then right you work even more sections of the abs.
 
Weight 163.8/180

Legs today but only had an hour. Ferox still at 3/4 scoop and feeling clean energy.

DQ: Thoughts become things!

Dialing in the carbs has made a difference in my stomach bloat issue.

Ab Vacuums 10
Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
|
Leg Extensions 215.33
Set 1 : 170x8 PR for reps
Set 2 : 170x7
Set 3 : 170x6
Set 4 : 170x6
Set 5 : 170x6
|
Lying Leg Curls 138
Set 1 : 105x8
Set 2 : 115x6
Set 3 : 115x6
Set 4 : 115x5
Set 5 : 115x4
|
Standing Calf Raises 340
Set 1 : 245x10
Set 2 : 245x10
Set 3 : 245x10
Set 4 : 255x10 PR for weight
Set 5 : 255x10
|
Notes
Good lifting all.
 
It's amazing how quickly you notice results in the abdomen area when getting carbs down right. Diet has always been my downfall. I'll do great for a few days and then slip for a few. I really need to get my diet right consistently and think I would have good results.
 
niners4reggie said:
It's amazing how quickly you notice results in the abdomen area when getting carbs down right. Diet has always been my downfall. I'll do great for a few days and then slip for a few. I really need to get my diet right consistently and think I would have good results.
Click to expand...
I have trouble with this as well sometimes
 
Glad to hear you're nailing down the bloat issue. Like everyone else said, I struggle with it too.

Way to pound out those PR's!!
 
Thanks everyone! Your encouragement really helps!

Weight 163.4/180. Macros: 106/263/74

DQ: Nothing in life is promised!

Ab Vacuums 10 Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
|
Smith Machine Incline Bench Press 239.17
Set 1 : 145x10 1 Notch up
Set 2 : 165x10
Set 3 : 185x8
Set 4 : 205x5
Set 5 : 145x10 2 Notches Up
Set 6 : 165x10
Set 7 : 185x6
Set 8 : 205x3
Set 9 : 125x10 3 Notches Up
Set 10 : 145x10
Set 11 : 165x7
Set 12 : 165x4
Set 13 : 125x10 45 degrees
Set 14 : 125x8
Set 15 : 125x8
Set 16 : 125x8
|
Notes
Good lifting to all!
 
Weight 162.6/180

Time problem:

Ab Vacuums 10
Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps
|
Dumbbell Cross Body Hammer Curl 76
Set 1 : 60x8
Set 2 : 60x8
Set 3 : 60x8
|
Dumbbell Zottman Curl 54
Set 1 : 45x6
Set 2 : 45x6
Set 3 : 45x6
|
EZ Bar Curl 93.33
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 70x10
Set 5 : 70x10
|
Notes
Good lifting all.
 
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