KB's Time To Get Big, Time In The Gym = Time Well Spent

[Rico162]

thanks, im definately going to be consistant with legs from now own....but dont u rep 275 on squat? or did u max too? cause if u rep it you are wayyyyyy ahead of me

Yes I repped it. I got 4, after repping what I did last week 225-10x. It was tough. I should have only gon up 25 lbs instead of 50. But I did rep it. We are still together, no matter how many, you still got it and to me thats up there. Cmon in just trying to keep a brutha up..lol. Good job kiddo.

[kbismadkool]

Bench

185 x 4 idk y it felt heavy as ****, today was not a good day
205 x 3
225 x 1

Incline
135
155
175 x 2
135

Decline Hammer

Close Grip Bench


Overall a horrible day, im switching to dumbells next few chest workouts

[kbismadkool]

i planned on doing bill stars 5x5 this week but im going to change up my routine a little bit and just hit it harder than ever cause i just feel small as hell lately so its gonna look like this

Monday-Legs, Bis
Tuesday-Chest, Tris
Wednesday-Cardio, Abs
Thursday-Back, Bis
Friday, Shoulders, Tris

i eat as much as i can, and i will be adding another protein shake to my diet, and thinking of adding x factor (original one because the new ones expensive as ****)

[kbismadkool]

Squat ATG

135 x 8
155 x 8
185 x 5 (when i get into somewhat decent weight i cannot do alot of reps, i can do 205 x 5 as well)
135 x 5

Leg Press (total number of 45s)
4x 10
6 x 10
8 x 8
10 x 2 (lol)

Good Mournings
4 sets of 95lbs x 5


DB Curls
25 x 12
30 x 10
35 x 10
25 x failure

Preachers Straight Bar
50 x10
60 x9

Cable Curls
30 x 10
35 i think x 8
42.5 x 8
50 x 6 drop set to 20


not a bad day...will be increasing the heaviest weight of squats up 10lbs a week

[Rico162]

Squat ATG

135 x 8
155 x 8
185 x 5 (when i get into somewhat decent weight i cannot do alot of reps, i can do 205 x 5 as well)
135 x 5

Leg Press (total number of 45s)
4x 10
6 x 10
8 x 8
10 x 2 (lol)

Good Mournings
4 sets of 95lbs x 5


DB Curls
25 x 12
30 x 10
35 x 10
25 x failure

Preachers Straight Bar
50 x10
60 x9

Cable Curls
30 x 10
35 i think x 8
42.5 x 8
50 x 6 drop set to 20


not a bad day...will be increasing the heaviest weight of squats up 10lbs a week

Good job K. Sorry I been very tied up. Keep up the good work and posting. I do get to see whats up, just not able to reply.

[kbismadkool]

Good job K. Sorry I been very tied up. Keep up the good work and posting. I do get to see whats up, just not able to reply.

its all good, i understand, hope all is going well

[kbismadkool]

Bench
135 x12
155 x10
175 x8
185 x5
135 x5 (drop)

Incline DB
45 x10
55 x8
70 x5
30 x5 (drop)

Decline Hammer Machine (total number of 45s)
2 x10
4 x10
6 x6
4 x6 (drop)
2 x12 (drop)

Cable Flies
15 x10
20 x10
25 x8
15 x8 (drop)

Low To High Cable Raises (1 Arm)
10 x10
15 x8
20 x8? (both hands)
10 x15 (both hands)

[kbismadkool]

yea im changing it already, so i havnt worked out the past few days to give myself some rest before i start a high volume routine that will last a month....btw i got it from taylor <3


hopefully it goes well

[or_yourlivingtodie]

sup bro, im in on this.

[kbismadkool]

sup bro, im in on this.

thanks, i subbed to yours

[kbismadkool]

yea im changing it already, so i havnt worked out the past few days to give myself some rest before i start a high volume routine that will last a month....btw i got it from taylor <3


hopefully it goes well

fst 7 routine so my last exercise of a certain body part i do 7 sets with 30 seconds of rest inbetween sets stretching and flexing inbetween. this is a basic example of my split.
4 day split
3 day rest
FST 7 training program

Day 1
Abdominals/Pectorals


Incline barbell press 2x20
Incline barbell press 3x6-8
Flat dumbbell press 3x6-8
Incline flyes 3x15
Incline smith press 3x10-12
1 drop set
Cable crossovers 7x10
Cable crunches 2x20
Leg raises 2x20
Ab solo 2x20
Weighted crunch machine 7x10

Day 2
Calves/Hamstrings/quadriceps



Barbell squats 3x12-15
Leg press 3x8-10
Lunges 3x8
Leg extensions 7x10
Seated leg curls 3x15
Standing leg curls 3x20
Romanian dead lifts 3x8-10
Lying leg curls 7x10
Leg extensions 2x30
Standing calve raises 3x10
Seated calve 3x25
Hack calve 7x10

Day 3
Deltoids/Biceps/Triceps

Dumbbell presses 1x20
Dumbbell presses 3x8-10
Front dumbbell raises 3x12
Smith machine presses 2x12
1 drop set
Reverse pec dec 3x6-8
Rear dumbbell laterals 3x12
Dumbbell side raises 7x10
Barbell curl 3x12
Preacher hammer curl 3x8
EZ bar 21?s 3x7,7,7
Dumbbell curls 7x10
Cable press downs 3x15-20
Close grip bench 3x8-10
Reverse Cable Pressdown 3x10
tricep pressdown machine 3x6-8
V bar cable press down 7x10

Day 4
Back and Traps

Dead lifts 3x10-12
Hyperextensions 3x15
Assisted pull-ups 3x15
Close grip pull downs 3x6-8
T bar rows 3x10-12
Hammer Strength pull downs 3x10
Dumbbell rows 3x6-8
Parallel grip pull downs 7x10
Dumbbell shrugs 3x15-20
Barbell shrugs 7x10

[kbismadkool]

Incline Bench
115 x 20
115 x 13 um yea ( i think ill do 95 for the first 2 sets of 20 next time)
145 x 8
155 x 6
135 x 8 next time ill start at 135 and work my way up to 165

Flat Dumbell Press
60 x 10
65 x 8
70 x 7

Decline ( next time im doing decline hammer press, i feel it more and i wont get really light headed and dizzy on it)

155 x 7 ( after every set i was getting dizzy and woozy but after this set i felt like i almost fainted or passed out lol)
135 x 8
135 x 7 drop to 115 x 5

Incline Flys
20x14
20x14 (cant go heavy on this will **** up my shoulder)

Cable Cross
25x10
25x10
25x10
25x10
25x8
20x10
20x10 (next time im going to just do 20 for all sets and bump it up to 25 the next time)



overall not a bad workout, something new...new time ill be sure to go heavier

[or_yourlivingtodie]

hittin it from every angleeeeeee



how much time you taking between sets? i usually get dizy if i do high rep squats, and dont take enough time in between

[kbismadkool]

hittin it from every angleeeeeee



how much time you taking between sets? i usually get dizy if i do high rep squats, and dont take enough time in between

ummm a minute or 2, but for the 7 sets of 10 i only take 30 sec, idk i never used to get dizzy while working out, but it recently started. i get used to it, but its annoying as hell

[or_yourlivingtodie]

ummm a minute or 2, but for the 7 sets of 10 i only take 30 sec, idk i never used to get dizzy while working out, but it recently started. i get used to it, but its annoying as hell

are you breathing correctly?

inhale on the negative, exhale on the push?
even if you stop a breathing for like 3 reps....easy headache

[kbismadkool]

are you breathing correctly?

inhale on the negative, exhale on the push?
even if you stop a breathing for like 3 reps....easy headache

i thought about that halfway through, but im not sure if that was the reason. ill def be sure to make sure tommorrow

[kbismadkool]

squat EDIT: ATG!
135x10
155x8
185x6 i had a few more in me but bitched out
205x5 see above ^^^
225x2 ^^^

Leg Press total number of 45s
warm up 4x8
8x6
6x10

Leg Extentions 7x10 110lbs

was pressed for time so i didnt get to finish the workout
but it was good i cnt wait for next time

[Rico162]

squat
135x10
155x8
185x6 i had a few more in me but bitched out
205x5 see above ^^^
225x2 ^^^

Leg Press total number of 45s
warm up 4x8
8x6
6x10

Leg Extentions 7x10 110lbs

was pressed for time so i didnt get to finish the workout
but it was good i cnt wait for next time

Good job KB. Keep up the good progress. I see you are keeping good records. Nice work brother. Dont worry about time. You will make it up. It like food, you miss a meal, you eat later. Got it?
Keep hanging in there kiddo.
Eric

[kbismadkool]

Good job KB. Keep up the good progress. I see you are keeping good records. Nice work brother. Dont worry about time. You will make it up. It like food, you miss a meal, you eat later. Got it?
Keep hanging in there kiddo.
Eric

thanks bro, yea i decided to bring a tiny note pad with me to the gym so i can know how much im improving

[Rico162]

thanks bro, yea i decided to bring a tiny note pad with me to the gym so i can know how much im improving

Hey brother. Whatever works is what counts. l got legs tomorrow. I may go for 1005 seated press or not and 325 on squats. If l make it, it may just be my max and call it quits on the max. We will see depending on how strong l feel. Wish me well on it.

[kbismadkool]

Hey brother. Whatever works is what counts. l got legs tomorrow. I may go for 1005 seated press or not and 325 on squats. If l make it, it may just be my max and call it quits on the max. We will see depending on how strong l feel. Wish me well on it.

wow 325, thats pretty sick...hopefully ill be there by december...goood luck

[taylorgb34life]

strong atg squats brah

[kbismadkool]

strong atg squats brah

thanks, eh you think? i wont be happy until i can do 225 like its 135 and 315 6 times, but once i get that, i woont be happy lol if u get that

EDIT: i think the weight i do for squats blowwsssss

[kbismadkool]

DB Press
30x20
50x10
60x10
70x6

Front DB Raise
15x12
15x12
15x12

Smith Machine
"115"x10
"115"x10 drop to "95"x8?

Reverse Pec Dec
115x9
130x9
145x8

Rear DB Raises
10x12x3 felt weird

BB Curls
50x12
50x12
50x12

DB Hammer Preacher
30x8
30x8
30x8

EZ Bar 21s
40
40
40

DB Curls 7x10 30 sec break in between
20x10x7

Pressdown Machine
180x11
200x9
250x7

V Bar Pressdown 7x10 30 Sec rest in between
50x10
40x10
40x10
40x10
40x10
40x10

didnt have enough time for tris

[kbismadkool]

bump...im not going to be working out tommorrow...ill be doing back on friday

[kbismadkool]

Back.... </3

deadlift
135x10
225x10
315x1 =[ WTF lately ive been having trouble with the intial liftoff once i get into heavy sets....any help?

and i was pissed off so i did 2 more exercises and left


the one good note tho, i weighed in at 188

[kbismadkool]

Bench
135x15
155x12
185x8 PR
205x4
225=FAIL WTF, today was going awesome and i usually get this twice...oh welll

Incline
135x10
155x8
175x2 drop to 135x5

Hammer Strength Decline Machine
4 45s x10
6 45s x6
4 45s x12
4 45s x13

Low-Hi Cable Flys
15x15
20x10
20x8 drop 10xfail

Cable Flys
20x10
25x8
30x? drop 20x? drop 10x? lol lost count


overall good workout

[kbismadkool]

Squat
135x10
155x8
185x8 PR
205x6 PR
225x6 PR

Good Mornings
95x10
135x5

FST 7 Laying Leg Curl
95x10
95x10
95x10
95x10
80x10

ran outta time cause my friend picked me up late, but veery happy with squat

[kbismadkool]

DB Press
30x20
55x15
65x8
75x4

BB OHP
95x12
115x11
135x8

Front DB Raise
15x15
20x12
25x10

Barbell Curls (CURLZ IN DA SQUAT RACK)
45x12
65x12
75x9
85x6
95x2 drop to 45x8

Hammer Preacher Machine
80x12
95x10
95x8

EZ Bar 21s
3 Sets With 40

DB Curls 7x10 with 30 Seconds of Rest In Between Each Set
25lbs in My left hand (weaker hand) 20lbs in my right

Rope Pressdowns
40x15
40x11
40x11

Pressdown Machine
170x15
230x10
250x6
270x1 lol drop to 130x10

V-bar Pressdown 7x10 with 30 secc of rest in between
40lbs for all sets, with be moving up to 50 next week



BANGING workout today pump in arms was fcking rediculous

[kbismadkool]

bump for new page anyone?