Kevin's Log: Chasing Goals & Learning As I Go

[kjmont]

Legs & Calves (Week 6, Day 4)

1. Seated Leg Curls (60 sec rest) - 6 x 12 w/ 80 (HARD)

2. Adductor Machine (60 sec rest, 2 sec flex) - 4 x 12 w/ 120 (LIMIT)

3. Squats w/ hanging band technique (1, 25 lb plate from quadrupled reds per side)
   45 x 6
   45 + 50 (95) x 6
   95 + 50 (145) x 6
   135 + 50 (185) x 6
   165 + 50 (215) x 6
   185 + 50 (235) x 6
   205 + 50 (255) x 4 (LIMIT)

4. Pin 9 Squats
   375 x 5
   375 x 3
   375 x 2 (LIMIT)

5. Single Leg Press
   1 pps x 8/4/2/2 = 16 total per leg (HARD-LIMIT)
   1 pps x 6/4/2/2 = 14 total per leg (HARD-LIMIT)
   1 pps x 4/4/2/2 = 12 total per leg (HARD-LIMIT)
   1 pps x 4/3/2/1 = 10 total per leg (HARD-LIMIT)

6. Seated Toe Raises
   20 x 10
   40 x 10
   60 x 5/3/2/2 20 sec rest (LIMIT)

7. Hammer Strength Toe Presses
   1 pps x 15
   2 pps x 12
   3 pps x 7/5/3 + 10 partials (LIMIT)
   3 pps x 6/4/2 + 13 partials (LIMIT)
   3 pps x 5/3/2 + 15 paritals (LIMIT)

8. Standing Calve Raises
   1 round = 1 set
   Round 1: bw x 10 + 10 sec isohold
   Round 2: bw x 10 partials + 10 sec isohold
   Round 3: bw x 10 partials + 10 sec isohold
   Round 4: bw x 10 sec negative + 10 sec stretch (LIMIT)

https://www.instagram.com/p/B3djwDlgLLK/

[kjmont]

Chest & Shoulders (Week 6, Day 5)

1. Speed Bench w/ bands - 8 x 3 w/ 140 + doubled reds (MODERATE)

2. Bench
   140 x 3
   175 x 3
   205 x 3
   225 x 3
   245 x 1 (CHALLENGING)

3. Incline Bench
   95 x 8
   125 x 8
   145 x 8
   165 x 8
   180 x 6 (FORM LIMIT)

4. Incline DB Press
   30s x 8
   30s x 8
   50s x 8
   70s x 11/50s x 6/30s x 10 (LIMIT)

5. Very High Incline Smith Press
   95 x 10
   115 x 10
   125 x 10
   135 x 8/3/2/2/1 (LIMIT)

6. Standing Side Laterals
   12.5s x 20
   17.5s x 15
   22.5s x 12
   27.5s x 10 (HEAVY CHEAT, CHALLENGING)

7. DB Rear Delt Flyes - 4 x 15 w/ 15s (LIMIT)

8. Rear Delt Chest Pulls (Level 5 pulley height)
   17.5 x 15
   17.5 x 15
   17.5 x 12 (LIMIT)

All in all, I felt like trash this entire workout and everything felt heavy.

[kjmont]

Biceps, Triceps, & Abs (Week 6, Day 7)

1. EZ Bar Curls w/ fat gripz
   55 x 8
   55 x 8
   50 x 6
   45 x 8
   45 x 8 (HARD-LIMIT)

2. Standing Palms Up Curls w/ fat gripz - 4 x 8 w/ 15s (HARD-LIMIT)

3. Brachioradialis Curls
   5 x 15
   5 x 15
   bar x 15
   bar x 15 (HARD-LIMIT)

4. Rope Pushdowns w/ fat gripz
   25 x 12
   25 x 12
   25 x 10
   20 x 12
   20 x 12
   20 x 11 (LIMIT)

5. Bench Dips
   135 x 13
   135 x 12
   135 x 10/90 x 8/45 x 8/bw x 3 (LIMIT)

6. Incline L-Extensions
   12.5 x 10/7/5/2 + 6 single arm extensions (LIMIT)

7A. Seated Cable Rope Crunches
42.5 x 12
42.5 x 10
42.5 x 8 (LIMIT)

7B. Swiss Ball Crunches
Yellow ball x 8
Yellow Ball x 8
Yellow Ball x 6 (LIMIT)

[kjmont]

Some progress pics from this morning. Bodyweight is up to 178.4 in the morning after a 36 hour fast.

[kjmont]

Legs & Calves (Week 7, Day 1)

1. Seated Leg Curls
   100 x 8
   100 x 8
   100 x 8
   100 x 9 (LIMIT)

2. Adductor Machine (2 sec flex) - 100 x 16 + 5 partials (CHALLENGING)

3. Squats
   Hip felt like shit today, so anything close to depth was a no go. But at least I added 2 reps and my squats weren’t any higher than they were last time.
   45 x 6
   95 x 6
   135 x 6
   185 x 6
   225 x 6
   255 x 6
   275 x 6
   295 x 4

4. Banded Leg Press
   unloaded + doubled red bands x 8
   1 pps + doubled red bands x 8
   2 pps + doubled red bands x 8
   3 pps + doubled red bands x 8
   4 pps + doubled red bands x 8
   5 pps + doubled red bands x 8
   6 pps + doubled red bands x 8 (HARD-LIMIT)

5. Smith Lunge - 4 x 8 w/ empty bar (CHALLENGING-HARD)

6. Barbell Stiff Leg DL - 3 x 8 w/ 165 (HARD)

7. Hammer Strength Toe Presses
   1 pps x 8 sec isohold + 8 reps
   1.5 pps x 8 sec isohold + 8 reps
   2 pps x 8 sec isohold + 8 reps
   2.5 pps x 8 sec isohold + 8 reps + 10 partials (LIMIT)

https://www.instagram.com/p/B3nVMBZAORb/

[bigpappafrance]

Looks like a strong session keep banging on!!

[kjmont]

Thanks! You too man, I checked out your long and you are pretty damn strong brother! And I will, just got to get my hip healthy again because it is seriously slowing me down!

[kjmont]

Chest, Shoulders, & Triceps (Week 7, Day 2)

1. Slight Decline DB Press
   25s x 10
   45s x 8
   60s x 8
   75s x 8
   85s x 8
   95s x 8 (LIMIT)

2. Reverse Band Bench (purple bands) - 5 x 5 w/ 275 (CHALLENGING)

3. Ladder Pushups
   Riser 1 (Feet elevated): bw x 12, 8
   Riser 1 (Feet flat): bw x 7, 6
   Riser 2 (Feet flat): bx 7, 6 (LIMIT)

4. Rope Pushdowns w/ fat gripz - 5 x 8 w/ 30

5. Close Grip Pin 12 Press
   Middle finger on smooth
   135 x 1
   185 x 1
   225 x 1
   255 x 1
   255 x 1 (LIMIT)

6. EZ Bar JM Press - 2 x 20 w/ 40 (HARD-LIMIT)

7. Prone Carter Rear Delt Swings - 4 x 15 w/ 15s (HARD-LIMIT)

8. 6-ways - 3 x 8 w/ 5’s (HARD-LIMIT)

https://www.instagram.com/p/B33grqiA3OL/

[kjmont]

Back & Abs (Week 7, Day 3)

1. Scapula Stretch Lat Pulldowns
   145 x 8
   145 x 8
   145 x 8
   145 x 10 (LIMIT)

2. One Arm Barbell Rows - 3 x 8 w/ 50 (HARD-LIMIT)

3. Smith Rows - 3 x 8 w/ 145 (LIMIT)

4. Rack Pulls + shrugs w/ 3 sec holds
   135 x 3 rack pulls + 2 shrugs
   185 x 3 rack pulls + 2 shrugs
   225 x 3 rack pulls + 2 shrugs
   265 x 3 rack pulls + 2 shrugs
   295 x 3 rack pulls + 2 shrugs (LIMIT)

5. Snatch Grip Barbell Hyper Extensions (Deadstop)
   95 x 9
   95 x 7
   95 x 7 (LIMIT)

6. Seated Cable Rope Crunches - 3 x 8 w. 47.5 (LIMIT)

7. Stir the Pot - 3 x 4 per side w/ red ball (HARD-LIMIT)

[kjmont]

Cardio (Week 7, Day 4)

1. Farmers Walk (60 sec on, 60 sec off) - 4 x 6 laps w/ 65s in each hand

2. Heavy Farmers Walk
   105s in each hand x 2 laps
   155s in each hand x 1 lap
   155s in each hand x 1 lap

https://www.instagram.com/p/B33gzQrgU-Z/

[kjmont]

Legs (Week 7, Day 5)

1. Seated Leg Curls (60 sec rest) - 6 x 8 w/ 80 (CHALLENGING)

2. SSB Squats w/ 60 lbs in chains
   65 x 8
   65 x 8
   65 + 60 (125) x 8
   115 + 60 (175) x 8
   155 + 60 (215) x 8
   205 + 60 (265) x 8
   225 + 60 (285) x 6
   240 + 60 (300) x 4 (LIMIT)

3. SSB Squats
   225 x 8
   240 x 5
   250 x 4 (LIMIT)

4. SSB Pause Squats (5 sec pauses) - 3 x 4 w/ 115 (CHALLENGING)

5. Single Leg Presses
   Unloaded x 13/6/3 (LIMIT)
   Unloaded x 8/6/5 (LIMIT)

6. Seated Toe Raises
   unloaded x 8 sec isohold + 8 reps
   25 x 8 sec isohold + 8 reps
   35 x 8 sec isohold + 8 reps
   45 x 8 sec isohold + 8 reps
   55 x 8 sec isohold + 8 reps + 4 forced reps + 8 sec isohold + 8 sec stretch (LIMIT)

7. Star Trac Standing Calve Raises - 10 x 8, 10, 10 (LIMIT)

8. Unilateral Cable Row Machine - 90 x 10 (LIMIT) ← just playing around, these felt AWESOME

https://www.instagram.com/p/B3yDwDGAp8S/

[kjmont]

Chest, Triceps, & Biceps (Week 7, Day 6)

1. Bench
   45 x 5
   95 x 4
   135 x 3
   175 x 3
   205 x 3
   225 x 3
   245 x 3 (CHALLENGING)

2. Speed Bench - 6 x 4 w/ 180 (CHALLENGING)

3. Flat DB press - 65s x 18 (LIMIT)

4. V-bar Pushdowns - 5 x 8 w/ 52.5 (LIMIT)

5. Machine Dips/Triceps Press (Lifetime Fitness) - 3 x 8 w/ 160 w/ 3 sec negatives (LIMIT)

6. EZ Bar Curls w/ fat grips - 5 x 8 w/ 45 (LIMIT)

7. Hammer Curls
   20s x 10
   20s x 10
   20s x 9 (LIMIT)
   20s x 6 + 6 Partials (LIMIT)

8. Preacher Curls - 4 x 8 w/ 25 (HARD-LIMIT)

[kjmont]

Cardio (Week 7, Day 7)

1. Sled Dragging
   45 lbs x 3/4 mile (2 trips around the block) w/ no breaks (CHALLENGING)

[kjmont]

Legs & Calves (Week 8, Day 1)

1. Seated Leg Curls - 4 x 8 (LIMITED)

2. High Bar Squats
   45 x 10
   95 x 6
   135 x 6
   175 x 6
   205 x 6
   225 x 6
   245 x 4
   260 x 2
   245 x 6
   260 x 4
   275 x 2 (LIMIT) ← Lifetime PR for high bar

3. Banded Leg Press (doubled black bands)
   unloaded x 8
   1 pps x 8
   2 pps x 8
   3 pps x 8
   4 pps x 8
   5 pps x 8
   6 pps x 2 (LIMIT) ← Changed seat angle to increase the ROM on the leg press, so this was not surprising

4. Smith Lunge - 4 x 8 w/ 55 (CHALLENGING)

5. Barbell Stiff Leg DL - 3 x 8 w/ 185 (CHALLENGING)

6. Hammer Strength Toe Presses
   0.5 pps x 10 sec isohold + 10 reps
   1 pps x 10 sec isohold + 10 reps
   1.5 pps x 10 sec isohold + 10 reps
   2 pps x 10 sec ishold + 10 reps
   2.5 pps x 10 sec isohold + 10 reps + 10 partials + 10 sec stretch (LIMIT)

https://www.instagram.com/p/B36K5ZiA0ly/

[kjmont]

Chest, Triceps, Shoulders, & Abs (Week 8, Day 2)

1. Slight Decline DB Press
   25s x 15
   45s x 12
   60s x 9
   75s x 9
   85s x 9
   95s x 9 (LIMIT)

2. Reverse Band Bench (Reverse Purples) - 5 x 4 w/ 295

3A. Pec Minor Dips - bw x 8, 8 (LIMIT)
3B. Dips - bw x 6, 7 (LIMIT)
3C. Stretch Pushups (Riser 1) - bw x 8, 4 (LIMIT)

4. Rope Pushdowns w/ fat gripz - 5 x 8 w/ 30 (HARD-LIMIT)

5. Close Grip Pin 12 Press
   205 x 1
   225 x 1
   245 x 1
   265 x 1 (LIMIT)

6. EZ Bar JM Press w/ Fat Gripz
   45 x 20
   45 x 12/5/3 (LIMIT)

7. Prone Rear Delt Flyes
   15s x 15
   15s x 15
   15s x 15
   15s x 11 + 4 (LIMIT)

8. 6-ways - 3 x 8s w/ 5s (HARD-LIMIT)

9. Single Arm Snatch
   45 x 1
   65 x 1
   85 x 1
   95 x 1
   105 x 1
   115 x 1 (LIMIT) ← 10 lb lifetime PR

10. Stir the Pot - 3 x 5 per direction w/ red ball (HARD)

https://www.instagram.com/p/B38KD0OABRw/

https://www.instagram.com/p/B38KL58AzQw/

[kjmont]

Back (Week 8, Day 3)

1. Wide Grip Pulldowns
   70 x 20
   85 x 15
   100 x 10
   115 x 8
   130 x 8
   145 x 8
   160 x 8 (HARD)

2. Scapula Stretch Lat Pulldowns - 4 x 8 w/ 175 (LIMIT)

3. One Arm Barbell Rows - 3 x 8 w/ 65 (HARD) ← Another lifetime PR

4. Chest Supported Rows
   85 x 8
   85 x 7
   85 x 7 (LIMIT)

5. Rack Pull/Shrug Combo
   95 x 4 rack pulls + 2 shrugs
   135 x 4 rack pulls + 2 shrugs
   185 x 4 rack pulls + 2 shrugs
   225 x 4 rack pulls + 2 shrugs
   255 x 4 rack pulls + 2 shrugs
   275 x 4 rack pulls + 2 shrugs
   295 x 4 rack pulls + 2 shrugs (CHALLENGING-HARD)

6. Barbell Hyper Extensions
   145 x 6
   95 x 10
   95 x 11 (LIMIT)

https://www.instagram.com/p/B3-6rvfggyQ/

https://www.instagram.com/p/B3-7J2CAsev/

[kjmont]

Figured I’d throw this up, its a program I’ve spent roughly the past month designing and will be my next training program that I run. Since this is the first real program that I’ve written in quite awhile I’ve decided to name this one the Abomination. Its 12 week program that is designed to get you big and strong in the areas that make you look even bigger than you actually are. The program focuses on building up a big squat and incline bench, as well as really focusing on the legs, upper chest, shoulders, and overall back. The periodization of intensity techniques follows the premise of:

Weeks 1-3: High Reps (Accumulation)
Weeks 4-6: Negatives (Intensification)
Weeks 7-9: Pause/Flexes (Accumulation)
Weeks 10-12: Heavy Weights (Intensification)

[kjmont]

Legs (Week 8, Day 4)

1. Seated Leg Curls (50 sec rest) - 80 x 8, 8, 8, 8, 8, 7.5 (LIM)

2. Adductor Machine (1 sec flex, 50 sec rest) - 3 x 15 w/ 120 (LIM)

3. Leg Extensions
   100 x 10 (2 sec flex) + 10 (pumping) + 5 manual eccentrics + 5 forced reps + 10 sec isohold + 7 bottom partials (Way, way beyond limit)

4. Single Leg Press
   1 pps x 12
   1 pps x 10
   1 pps x 8 + 40 close and low stance leg presses

[kjmont]

Chest, Triceps, and Biceps (Week 8, Day 5)

1. Bench - 255 x 1 (CHALLENGING-HARD)

2. Speed Bench - 8 x 4 w/ 180 (CHALLENGING)

3. Flat DB Press - 65’s x 19 (LIMIT)

4. V-Bar pushdowns
   60 x 8
   60 x 8
   60 x 3/50 x 5
   50 x 8
   50 x 8
   50 x 8 (LIMIT)

5. Dips (3 sec neg) - Bw x 8, 6, 6 (LIMIT)

6. EZ Bar Curls w/ Fat Gripz - 50 x 8, 8, 8, 6 (MODERATE-CHALLENGING) bicep pain, shut it down

7. DB Hammer Curls (Short rest)s - 5 x 10 w/ 15’s (HARD-LIMIT)

8. Machine Single Arm Curls - 35 x 8, 8, 8, 10 + 7 partials (LIMIT)

[kjmont]

Legs (Week 9, Day 1)

1. Seated Leg Curls - 120 x 8, 8, 8, 8 + 17 partials (LIMIT)

2. High Bar Squats
   260 x 1
   230 x 6
   260 x 1
   240 x 6
   260 x 1
   250 x 5 (LIMIT)

3. Banded Leg Press (purple bands)
   unloaded x 8
   1 pps x 8
   2 pps x 8
   3 pps x 8
   4 pps x 8
   Dropset:
   5 pps x 2
   4 pps x 6
   3 pps x 8
   2 pps x 10
   1 pps x 12
   unloaded x 15

https://www.instagram.com/p/B4NXgKmgRx4/?utm_source=ig_web_copy_link