Kim's place - Page 27

rpaul11 · 11-10-2009, 07:15 AM

Morning Kim. Whats up for you today

supy · 11-10-2009, 07:20 AM

[QUOTE=kimm4;407982341]Had a solid chest workout today. Everything feels good.

HS flat bench
90 x 12
140 x 8
160 x 7
160 x 5
170 x 4

Incline DB flys
45's x 12
50's x 10
45's x 12
55's x 10
Couldn't get the 60's up today. I used a lot of energy flat benching...it's ok I'll get them another day...

Another impressive one Kimm

Capt_Lou · 11-10-2009, 07:21 AM

Morning Kim mmmmmmmmmmmmmmmm!

kimm4 · 11-10-2009, 01:49 PM

For the past few years I've been working hard on my back. I have a thick waist, so I'm focused on adding more size and a solid looking v-taper. (bigger/capped shoulders as well.) I need to create the illusion of smaller waist...more pleasing to the judges eyes and my eyes as well. It's been a challenge...but I welcome the challenge.

Today was heavy and intense...great workout!

Lat pulldowns
140 x 10
160 x 8
150 x 10
170 x 6

1 arm DB rows
55's x 10
60's x 8
55's x 10
65's x 6 (PR!)

Cobras ss w/ Bent over cable rows

Cobras
90 x 12
100 x 8
110 x 6
90 x 10

Cable rows (rope)
130 x 10
150 x 8
140 x 10
160 x 8

Close grip bench (still smoked from yesterdays chest workout and it showed in my numbers)
115 x 8
115 x 8
125 x 6
105 x 10

1 arm reverse curls/pressdowns
40 x 10
30 x 15
40 x 12
50 x 10

Weighted bench dips
40lbs x 25
50lbs x 25

I'll get to journals for sure!!

bamazav · 11-10-2009, 01:54 PM

Quote:

Originally Posted by kimm4

For the past few years I've been working hard on my back. I have a thick waist, so I'm focused on adding more size and a solid looking v-taper. (bigger/capped shoulders as well.) I need to create the illusion of smaller waist...more pleasing to the judges eyes and my eyes as well. It's been a challenge...but I welcome the challenge.

Today was heavy and intense...great workout!

Lat pulldowns
140 x 10
160 x 8
150 x 10
170 x 6

1 arm DB rows
55's x 10
60's x 8
55's x 10
65's x 6 (PR!)

Cobras ss w/ Bent over cable rows

Cobras
90 x 12
100 x 8
110 x 6
90 x 10

Cable rows (rope)
130 x 10
150 x 8
140 x 10
160 x 8

Close grip bench (still smoked from yesterdays chest workout and it showed in my numbers)
115 x 8
115 x 8
125 x 6
105 x 10

1 arm reverse curls/pressdowns
40 x 10
30 x 15
40 x 12
50 x 10

Weighted bench dips
40lbs x 25
50lbs x 25

I'll get to journals for sure!!

Very impressive work.

Question: What are cobras? I try to keep all the snakes out of my garage/gym so I am unaware of these.

rpaul11 · 11-10-2009, 02:01 PM

nice work Kim. Cobras are one of my new favorite exercises

kimm4 · 11-10-2009, 02:02 PM

Quote:

Originally Posted by bamazav

Very impressive work.

Question: What are cobras? I try to keep all the snakes out of my garage/gym so I am unaware of these.

Thank you!

LOL Cobras:

Done at the cable crossover. Grab a high grip on each side and stand in the center of the cable crossover. (Like you were going to do bicep curls.) Knee down on the floor and the motion is just like a lat pulldown. When you come down really squeeze the shoulder blades together.

kimm4 · 11-10-2009, 02:02 PM

Quote:

Originally Posted by rpaul11

nice work Kim. Cobras are one of my new favorite exercises

I got those from Jaim...so we have her to thank!!

stayfit2008 · 11-10-2009, 02:04 PM

Quote:

Originally Posted by kimm4

Thank you!

LOL Cobras:

Done at the cable crossover. Grab a high grip on each side and stand in the center of the cable crossover. (Like you were going to do bicep curls.) Knee down on the floor and the motion is just like a lat pulldown. When you come down really squeeze the shoulder blades together.

I know how to do these,..but,..a vid of you doing them,...now that would make my day!

rpaul11 · 11-10-2009, 02:04 PM

Quote:

Originally Posted by kimm4

I got those from Jaim...so we have her to thank!!

I knew I liked Jaime for a reason

Fit_After_40 · 11-10-2009, 02:06 PM

Great work Kimm! Some strong numbers indeed. Nice numbers on those lats and rows. Build that back!!

kimm4 · 11-10-2009, 02:06 PM

Quote:

Originally Posted by rpaul11

I knew I liked Jaime for a reason

She is the coolest!

rpaul11 · 11-10-2009, 02:09 PM

Quote:

Originally Posted by kimm4

She is the coolest!

well, besides you and me

kimm4 · 11-10-2009, 02:10 PM

Quote:

Originally Posted by rpaul11

well, besides you and me

This is true...LOL

kimm4 · 11-10-2009, 02:12 PM

Quote:

Originally Posted by stayfit2008

I know how to do these,..but,..a vid of you doing them,...now that would make my day!

After the 1st of the year I will be posting up some vids. Gotta wait for my daughter to open her xmas presents first. Then I'll drag her to the gym to take some vids...oh I'm sure she'll love that ha, ha...

BuckSpin · 11-10-2009, 02:18 PM

Question:

BO DB Rows: Hi, Lo or somewhere in between?

kimm4 · 11-10-2009, 02:35 PM

Quote:

Originally Posted by BuckSpin

Question:

BO DB Rows: Hi, Lo or somewhere in between?

Just like this:

http://www.youtube.com/watch?v=myik7O_KUWU

BuckSpin · 11-10-2009, 02:45 PM

Quote:

Originally Posted by kimm4

Just like this:

http://www.youtube.com/watch?v=myik7O_KUWU

Got it. Can't believe I'm doing this (look at me giving a lift technique suggestions to you! HA!), but if you are really looking to bring up the width aspect of your back, may I make the following 3 suggestions for you to try next Back Day?

1) Instead of using your upper back to "shrug"/pull the DB up to engage the lift & start the concentric contraction, shrug your shoulder all the way up as far as you can.....and hold/squeeze it in a static contraction throughout the lift. This will remove all of those muscles from the equation & really leave the lats alone on the island to do all the work.

2) Bring the DB to your hip instead of your chest. Again, this is to really engage the total lat more. Think of sawing a board - that motion.

3) Hold the DB for a 1 second static contraction & really slow down the eccentric on the return "sawing" motion. I use a 4 count.

Obviously elbow to the ceiling & tight to the body, etc.

I've found these really make this lift a lat blaster, if that is what you want it to be.

2nd_chance · 11-10-2009, 05:12 PM

Mind blowing workout Kim. Those pulldowns and db rows were awesome. You're up to the challenge of the V.

kimm4 · 11-10-2009, 05:15 PM

Quote:

Originally Posted by BuckSpin

Got it. Can't believe I'm doing this (look at me giving a lift technique suggestions to you! HA!), but if you are really looking to bring up the width aspect of your back, may I make the following 3 suggestions for you to try next Back Day?

1) Instead of using your upper back to "shrug"/pull the DB up to engage the lift & start the concentric contraction, shrug your shoulder all the way up as far as you can.....and hold/squeeze it in a static contraction throughout the lift. This will remove all of those muscles from the equation & really leave the lats alone on the island to do all the work.

2) Bring the DB to your hip instead of your chest. Again, this is to really engage the total lat more. Think of sawing a board - that motion.

3) Hold the DB for a 1 second static contraction & really slow down the eccentric on the return "sawing" motion. I use a 4 count.

Obviously elbow to the ceiling & tight to the body, etc.

I've found these really make this lift a lat blaster, if that is what you want it to be.

Next time I do them I will def give it a go.

Thank you!

orca · 11-10-2009, 05:20 PM

Congrats on the PR Kimm. DB rows will get your heart racing.

I would expect nothing less from you than for you to be up to the challenge. Great work.

ironwill2008 · 11-10-2009, 05:54 PM

Quote:

Originally Posted by kimm4

It's been a challenge...but I welcome the challenge.

^^^^This. If it were easy, everybody would be doing it, but it isn't, and they aren't.

Quote:

1 arm DB rows
55's x 10
60's x 8
55's x 10
65's x 6 (PR!)

Good work on the PR! First two letters of PRogress.

Quote:

Close grip bench (still smoked from yesterdays chest workout and it showed in my numbers)
115 x 8
115 x 8
125 x 6
105 x 10

It's the effort expended that counts.

Bad.bull · 11-11-2009, 06:14 AM

Gm Kimm...looking forward to seeing the taper in new noodz!!!! Im writing down cobra's in my book for tomorow. I have back, Im looking forward to a new exercise!!!

Capt_Lou · 11-11-2009, 06:43 AM

Morning Kim mmmmmmmmmmmmmm

Huge numbers as always!

kimm4 · 11-11-2009, 02:28 PM

Happy Hump Day!! Today was legs and it was a solid workout. I did my piriformis stretching in between squats and RDL's. This really helps me, so I do them often.

Leg ext
100 x 10
80 x 12
110 x 10
130 x 7
70 x 15

Leg press
260 x 12
280 x 10
240 x 15
320 x 10
350 x 8

Squats
115 x 15
135 x 10
135 x 10
155 x 8
165 x 8

RDL's
95 x 15 (wanted to focus on form and feel)
145 x 8
145 x 8
160 x 6
170 x 4 (felt a pull in my lower back left side so I stopped here)
Did 5 min of piriformis stretching and stripped the bar
Did 20 slow reps with the bar just to loosen up

Seated leg curls (drop set)
140 x 10
130 x 8
120 x 10
110 x 12

Completely smoked after this workout wow!

ironwill2008 · 11-11-2009, 03:18 PM

Nice leg workout, Kim. Is your lower back okay now?

Squats/Leg press look good.

kimm4 · 11-11-2009, 03:51 PM

Quote:

Originally Posted by ironwill2008

Nice leg workout, Kim. Is your lower back okay now?

Squats/Leg press look good.

It's sore and a little tight. Tomorrow is my rest day so this will help.

Thanks so much!!

ironwill2008 · 11-11-2009, 03:58 PM

Quote:

Originally Posted by kimm4

It's sore and a little tight. Tomorrow is my rest day so this will help.

Thanks so much!!

Ah....rest day, FTW.

tolewfo · 11-11-2009, 03:58 PM

Quote:

Originally Posted by kimm4

Happy Hump Day!! Today was legs and it was a solid workout. I did my piriformis stretching in between squats and RDL's. This really helps me, so I do them often.

Leg ext
100 x 10
80 x 12
110 x 10
130 x 7
70 x 15

Leg press
260 x 12
280 x 10
240 x 15
320 x 10
350 x 8

Squats
115 x 15
135 x 10
135 x 10
155 x 8
165 x 8

RDL's
95 x 15 (wanted to focus on form and feel)
145 x 8
145 x 8
160 x 6
170 x 4 (felt a pull in my lower back left side so I stopped here)
Did 5 min of piriformis stretching and stripped the bar
Did 20 slow reps with the bar just to loosen up

Seated leg curls (drop set)
140 x 10
130 x 8
120 x 10
110 x 12

Completely smoked after this workout wow!

Great workout... you definately deserve a rest day after this.

Ctrainer · 11-11-2009, 04:23 PM

Crazy leg day!!! Lookin' forward to vids!!! Happy rest day tomorrow!!