Kevin's joining the challenge

orca · 07-12-2009, 02:20 PM

I'm back from a wonderful vacation in Hilton Head.....Lot's of beach time, bike riding, good food and family time.

I'm starting a new journal here with a new training program and diet designed by Chris (Stayfit2008). I'll also be posting my workouts in the challenge thread.

So lets get it started.....

BuckSpin · 07-12-2009, 02:23 PM

1st! Lets hit it! Looking forward to following you & Chris.

orca · 07-12-2009, 02:36 PM

Sundays Training

2 working sets. set 1 is up to 4 reps, set 2 is from 4 - 8 reps.

Chest/Bi's/Abs

Incline BB Press
1 x 4 @ 225
1 x 8 @ 205

Increase the pounds on the first set next week

Flat Db Press
1 x 4 Using 100's
1 x 8 using 95's

Decline DB Press
1 x 4 using 100's
1 x 8 using 95's

BB Curl
1 x 4 @ 115
1 x 8 @ 105

Hammer Curls
1 x 4 using 50's
1 x 7 using 40's

100 crunches
25, 25, 15, 15, 10

these about killed me.

weight room time.....55 minutes

Good solid training day. I spent quite a bit of time getting use to doing db's again on the flat and decline. I'm going to grow pretty quickly out of the db's as my gym only goes up to 105.

storm1507 · 07-12-2009, 03:22 PM

Well, went looking for Ed's new journal and look what I found...

100# DB's...nice.

Good luck w/ the new program.

Hibiscus09 · 07-12-2009, 03:24 PM

Hi Kevin -- glad to see your new journal!

I hope you enjoyed South Carolina and had gorgeous weather! I've been at Kiawah and for about half of it have had some pretty lively afternoon boomers, and the other half has been nice and sunny. I'm heading back to Columbia today.

Nice job on your workout and I hope your new program goes well!!

Tifflex · 07-12-2009, 04:19 PM

Subscribed!

What are your goals?

**StlBarbie** · 07-12-2009, 05:32 PM

Subbed!!!

BergMuscle · 07-12-2009, 05:46 PM

Subbed as well.

Nice work. Those are big DB numbers.

I'd also like to know your overall goals. That gives me a much better idea of what your program is meant to do for you and, more importantly, if if looks like it's giving you what you want.

rpaul11 · 07-12-2009, 07:31 PM

In on first page.

whats the reasoning/theory behind 2 working sets?

BTW....maybe mention in your old thread that you started a new one.

Capt_Lou · 07-12-2009, 07:34 PM

I am in to watch this!!

BuckSpin · 07-12-2009, 08:11 PM

In too for the "mission statement". How was doing the 2 heavy sets mentally?

DNG · 07-12-2009, 10:15 PM

Good to see you back at it, Kevin.

And glad to hear rhat Hilton Head was good. Some great resorts down there, and a lot of good golf.

Oh - and I'm giving the thread a 5-star rating, in anticipation that it will be as good as the last one!

alkell · 07-13-2009, 03:17 AM

Quote:

Originally Posted by rpaul11

In on first page.

whats the reasoning/theory behind 2 working sets?

BTW....maybe mention in your old thread that you started a new one.

x 2, I'm interested too about your new program.

Good luck with the changes.

Strong db's mate, you might have to have a chat to the gym owner about getting some biggers db's for the gym's big man

orca · 07-13-2009, 05:54 AM

Quote:

Originally Posted by BuckSpin

1st! Lets hit it! Looking forward to following you & Chris.

kewl!

Quote:

Originally Posted by storm1507

Well, went looking for Ed's new journal and look what I found...

100# DB's...nice.

Good luck w/ the new program.

Thanks Will. I'm looking forward to seeing where It'll take me.

Quote:

Originally Posted by Hibiscus09

Hi Kevin -- glad to see your new journal!

I hope you enjoyed South Carolina and had gorgeous weather! I've been at Kiawah and for about half of it have had some pretty lively afternoon boomers, and the other half has been nice and sunny. I'm heading back to Columbia today.

Nice job on your workout and I hope your new program goes well!!

HH was beautiful. The weather was awesome...nice and hot, couple showers here and there. Unfortunately I never made it to Charleston.

Sharon's ready to move down there.

Quote:

Originally Posted by Tifflex

Subscribed!

What are your goals?

they've pretty much have stayed the same as what I posted in January. I'll tweak them and repost.

Thanks for the support.

Quote:

Originally Posted by StlBarbie

Subbed!!!

Kewl. Glad you're in!

Quote:

Originally Posted by BergMuscle

Subbed as well.

Nice work. Those are big DB numbers.

I'd also like to know your overall goals. That gives me a much better idea of what your program is meant to do for you and, more importantly, if if looks like it's giving you what you want.

Thanks Dan.

My goals have pretty much stayed the same as what I posted in January. I'll tweak them and repost

Quote:

Originally Posted by rpaul11

In on first page.

whats the reasoning/theory behind 2 working sets?

I'm not 100 % sure, I just got them right before I left for vaca but I beleive Chris fells 2 good hard sets is enough and anything nore and your over training. It's served him well so I'm giving it a shot.

Quote:

Originally Posted by rpaul11

BTW....maybe mention in your old thread that you started a new one.

Done.

Quote:

Originally Posted by Capt_Lou

I am in to watch this!!

Thanks man. I appreciate the support

Quote:

Originally Posted by BuckSpin

In too for the "mission statement". How was doing the 2 heavy sets mentally?

It'll take me a couple weeks to get dialed in on the right weight but mentally I was ready and pumped for it.

Quote:

Originally Posted by DNG

Good to see you back at it, Kevin.

And glad to hear rhat Hilton Head was good. Some great resorts down there, and a lot of good golf.

Oh - and I'm giving the thread a 5-star rating, in anticipation that it will be as good as the last one!

Thanks for the stars and the support Duncan.

Quote:

Originally Posted by alkell

x 2, I'm interested too about your new program.

Good luck with the changes.

Strong db's mate, you might have to have a chat to the gym owner about getting some biggers db's for the gym's big man

lol, I've been after them for a while to do something about the leg press so I can add more weight....now it'll be the db's

rpaul11 · 07-13-2009, 06:35 AM

Quote:

Originally Posted by orca

I'm not 100 % sure, I just got them right before I left for vaca but I beleive Chris fells 2 good hard sets is enough and anything nore and your over training. It's served him well so I'm giving it a shot.

yeah...can't argue with Chris' success

I'm curious to hear his input...hopefully he'll post up here.

erinlee01 · 07-13-2009, 07:35 AM

You jumped right back in after vaca! Welcome back!

ironwill2008 · 07-13-2009, 07:35 AM

Glad to see you're back, Kevin. Subbed, of course.

You'll be on the 105's in a few short weeks. When you own those, something else will present itself.

orca · 07-13-2009, 09:28 AM

Quote:

Originally Posted by erinlee01

You jumped right back in after vaca! Welcome back!

I was looking forward to hitting the gym all week.....Couldn't wait to get back at it.

Quote:

Originally Posted by ironwill2008

Glad to see you're back, Kevin. Subbed, of course.

You'll be on the 105's in a few short weeks. When you own those, something else will present itself.

I had more problems getting use to the DBs again than the actual weight. Couple weeks I'll be at the 105's

Seawren · 07-13-2009, 10:53 AM

Subbed!

Nikonguy · 07-13-2009, 10:53 AM

Great first w/o in your new journal Kevin.

orca · 07-13-2009, 05:10 PM

Quote:

Originally Posted by Seawren

Subbed!

Glad to have you here Cynthia

Quote:

Originally Posted by Nikonguy

Great first w/o in your new journal Kevin.

Thanks Ed.

orca · 07-13-2009, 05:24 PM

Mondays Training

2 working sets. set 1 is up to 4 reps, set 2 is from 4 - 8 reps.

Quads/Hams/Calves

BB Squats
1 x 8 @ bar W/U
1 x 8 @ 135 W/U
1 x 3 @ 225 W/U

1 x 4 @ 345
1 x 7 @ 315

BB Hack Squats
1 x 4 @ 245
1 x 8 @ 225

I haven't done these in years.

walking lunges
12 steps uing 60's
16 steps using 50's

second set it felt like my skin and quad was going to rip apart.

SLDL's
1 x 4 @ 315
1 x 7 @ 295

lying leg curls
1 x 4 @ 120
1 x 8 @ 105

seated calf raises
1 x 4 @ 230
1 x 8 @ 200

seated calf raises
1 x 8 @ stack
1 x 8 @ stack

Legs were fried. Everything went well except for the lunges. Hopefully they'll get better after a few weeks

rpaul11 · 07-13-2009, 05:32 PM

230's on seated calf raises...DAYUM

is that the HS plate loaded?

nice work Kevin.

gbg · 07-14-2009, 02:54 AM

Good to see you back

orca · 07-14-2009, 06:43 AM

Quote:

Originally Posted by rpaul11

230's on seated calf raises...DAYUM

is that the HS plate loaded?

nice work Kevin.

what's HS plate loaded?

thanks for the props.

Quote:

Originally Posted by gbg

Good to see you back

thanks you and thanks for stoppin in.

Capt_Lou · 07-14-2009, 06:46 AM

Great work Kevin! That is some huge weight on the calf raises!

rpaul11 · 07-14-2009, 06:57 AM

Quote:

Originally Posted by orca

what's HS plate loaded?

thanks for the props.

thanks you and thanks for stoppin in.

hammer stretngth plate loaded seated calf

either way...thats a huge weight for eated calf raises

Tifflex · 07-14-2009, 07:24 AM

Quote:

Originally Posted by orca

Mondays Training

2 working sets. set 1 is up to 4 reps, set 2 is from 4 - 8 reps.

Quads/Hams/Calves

BB Squats
1 x 8 @ bar W/U
1 x 8 @ 135 W/U
1 x 3 @ 225 W/U

1 x 4 @ 345
1 x 7 @ 315

Good work here; 345 is no joke!

Quote:

Originally Posted by orca

BB Hack Squats
1 x 4 @ 245
1 x 8 @ 225

I haven't done these in years.

Amazing work Kevin! How did you like bb hacks?

Quote:

Originally Posted by orca

walking lunges
12 steps uing 60's
16 steps using 50's

second set it felt like my skin and quad was going to rip apart.

I've been there and it's brutal.

Quote:

Originally Posted by orca

SLDL's
1 x 4 @ 315
1 x 7 @ 295

lying leg curls
1 x 4 @ 120
1 x 8 @ 105

seated calf raises
1 x 4 @ 230
1 x 8 @ 200

seated calf raises
1 x 8 @ stack
1 x 8 @ stack

Legs were fried. Everything went well except for the lunges. Hopefully they'll get better after a few weeks

Excellent workout!

erinlee01 · 07-14-2009, 07:39 AM

Lunges make me feel the same way! Great job on the workout - looks pretty intense!

BuckSpin · 07-14-2009, 07:53 AM

Quote:

Originally Posted by orca

walking lunges
12 steps uing 60's
16 steps using 50's

second set it felt like my skin and quad was going to rip apart.

Welcome to the club! I agree - done right & heavy these are killers! So, upping to 65 & 55 next time? (looking for someone else to commiserate with)

And how did the BB Hacks feel? I can't do the Hack Machine (knees).