KGX891's work out Journal

[KRN-GOOKX891]

CHEST

Flat Bench Press
275 x 8

Incline Bench Press
225 x 10

Mid Cable Crossovers
80 x 13

Chained Dips
x 10


BICEPS

Preacher DB curls
40 x 11

Close Grip Cable Curls
120 x 15

Incline DB hammer Curls
40 x 13


FORARMS

DB wrist Curls [brach]
30 x 12

DB wrist Curls
30 x 15


CARDIO

20min on treadmill. 5incline 3.5mph


SUMMARY

Pretty good day

[KRN-GOOKX891]

LEGS

5min on treadmill @ 4mph

Leg Extensions
210 x 12
150 x drop set
70 x drop set

Lying Ham Curls
140 x 12
80 x drop set
40 x drop set

Plate Loaded Ham Curl Machine
30pps x 12

Front squat
225 x 12

SLDL
195 x 21

Squat
225 x 15

SUMMARY

Wanted to finish with Leg Press, but it was being used, so i decided to end with squats. Legs are smoked.

[KRN-GOOKX891]

DElTS

Standing barbell press
155 x 11
Cable side laterals*
40 x 10
Reverse cable flies*
40 x 12

TRICEPS

CGBP w/ chains*
225 x 8
Overhead Cambered bar extensions
45pps x 6
Single reverse flies*
30 x 15

CALVES

Standing calf raises**stack x 11

CARDIO

20min treadmill*200cal


SUMMARY

First time doing CGBP w/ chains. Triceps are sore already! Yeah buddy

[KRN-GOOKX891]

BACK

Deadlifts
405 x 13 PR!!!

DB Rows
160 x 8

T-bar Rows
250 x 6
135 x drop set
90 x drop set

Barbell Rows
215 x 9

V-bar Pull Downs
150 x 10

DB shrugs
140 x 11


SUMMARY

Yay! hit 405 x 13. Didnt get to abs or cardio since i have stuff to do after, and not enough time.

[New Evolution]

Young Huh doing work in here. Congrats on the PR! You must be on the BBC pwo today.

[KRN-GOOKX891]

Young Huh doing work in here. Congrats on the PR! You must be on the BBC pwo today.

LOL...thanks brah

[KRN-GOOKX891]

Yesterdays work out

CHEST

Paused Flat Bench Press
225 x 12

Incline DB press
110 x 6

Decline DB press
100 x 13

Flat DB flies
40 x 10


BICEPS

DB curls
40 x 11

Close Gripped EZ curls
45pps x 7

Reverse Curls
25pps x 10


FORARMS

Cable Wrist Curls
60 x 8

Cable Wrist Curls ( brach )
40 x 12


BODYWEIGHT: 218.6

[KRN-GOOKX891]

LEGS

Single Leg Extensions
50 x 23

Lying Ham Curls
100 x 10

Leg Press
650 x 15

Front Squats
225 x 12

Squats
275 x 6

Hack Squats
180 x 12


ABS

cable Crunches 25 x 4 @ 120

Hanging Knee Raises 10 x 2

The Plank x 2


SUMMARY

felt good

[KRN-GOOKX891]

10 min on treadmill

DELTS

Seated DB press
80 x 12

Single DB side Laterals
35 x 12

DB reverse Flies
35 x 12


TRICEPS

Paused Band CGBP ( red mini band wrapped 4x )
185 X 9

V bar push downs
120 x 14

Single Cable Push Downs
40 x 12


CALVES

Standing Calf Raise
stack x 12


15min treadmill


SUMMARY

Love training with the bands

[KRN-GOOKX891]

10 min on stepmill

BACK

Deadlifts W/ blue band
315 x 4

Barbell Rows
275 x 5

DB rows
140 x 9

T-bar rows
180 x 7

Wide Grip Pull downs
165 x 12

Barbell Shrugs
335 x 10

10min on treadmill


SUMMARY

Very Focused from the beginning to the end.

[schmack]

sup Jr!


Are you looking to cut yet?

[KRN-GOOKX891]

sup Jr!


Are you looking to cut yet?

i am brotha! the plan right now is to start the first week of april..but it might change lol

[KRN-GOOKX891]

10min stepmill

CHEST

Paused Reverse Band Flat Bench Press ( blue band x 4 wraps )
225 x 5

Paused Reverse Band Incline Bench Press ( Blue band x 3 wraps )
185 x 7

Flat DB flies
40 x 10

Cable Crossovers
70 x 13


BICEPS

Preacher DB Curls
40 x 9

Wide Grip Cambered Bar Curls
45pps x 7

Incline Hammer Curls
40 x 11


Forarms
30 x 16


SUMMARY

Had to cut PWO cardio since i had to run some errands

[KRN-GOOKX891]

Stepmill 10 min

LEGS

Single Leg Extensions
70 x 22

Lying Ham Curls
100 x 12

Hack Squats
180 x 15

Leg Press
540 x 12

Front Squats
225 x 12

Squats
255 x 10

Walking Lunges
85 x 12


ABS

Cable Crunches x 3 sets

Hanging Knee Raises x 3 sets


BODYWEIGHT: 216.8


SUMMARY


Felt light headed after this one. Dropping 1lbs a week atm without cutting, so thats cool. Planning on starting my Cut diet in Aprilish

[KRN-GOOKX891]

10min treadmill

DELTS

Seated DB press
80 x 6

Single DB side Laterals
35 x 16

Bent over Reverse flies
40 x 8


TRICEPS

CGBP
275 x 6
225 x 13

Single DB overhead Extensions
30 x 8

Single Reverse Push Downs
40 x 11


CALVES

Seated Calf Raises
230 x 5


10min cardio

[KRN-GOOKX891]

10min cardio

BACK

DB rows
150 x 8
110, 80, 50 x drop set

T-bar Rows
6plates x 4
4plates, 2 plates x drop set

Barbell Rows
235 x 9
145, 95 x drop set

Barbell Shrugs
365 x 9
275, 185, 95 x drop set



Underhand Pulldowns / Underhand Barbell Rows ( SS )
165 x 11 / 70pps x 10
105 / 25pps drop set

V seated rows / DB shrugs
195 x 10 / 100 x 13
135 / 70, 90 / 45 drop set

Cable Pullovers / Wide Grip Pull Downs / Pendlay Rows
60 x 12 / 135 x 9 / 185 x 8
30 / 90 / 135 drop set

Incline DB rows / Wide Grip Seated Rows
70 x 8 / 135 x 10
35 / 90 drop set

7min cardio

SUMMARY

FUN work out..SUUUUPPER pumped

[KRN-GOOKX891]

CHEST

Flat Bench Press
295 x 4
185, 95 x drop set

Incline Bench Press
225 x 9
135 x drop set


Flat Flies / Flat db press (SS0
40 x 15 / 80 x 7
(20/50, 10/30 x drop set )

Incline Flies / Incline DB press (SS)
35 x 15 / 70 x 7
(20/40, 10/25 x drop set)

Cable Crossovers / Dips (SS)
80 x 13 / BW x failure
50, 30 x drop set


BICEPS

High Pulley Cable Curls
70 x 7
40, 20 x drop set

DB curls
50 x 8
30, 15 x drop set

Reverse / wide / close grip curls
20pps x 10 / 8 / 7
bar x drop

Hammer Curls
40 x 9
25, 10 x drop set


Wrist Curls
40 x 9
20, 10 x drop set

Brach Wrist Curls
30 x 10
20, 10 x drop set


SUMMARY

Super sick pump. cramping up as i type this lol

[KRN-GOOKX891]

stepmill

Leg Extensions / Front squats (SS)
170 x 15 / 195 x 10
(100/145, 50/95) x drop set

Lying Ham Curls / Squats (SS)
90 x 16 / 235 x 9
(60/145, 30/95) x drop set

Walking Lunges / Hack Squats (SS)
45 x 16 / 140 x 8
(BW/50) x drop set

Leg Press / SLDL (SS)
380 x 13 / 225 x 14
(290/135, 200) x drop set

[KRN-GOOKX891]

DELTS

DB side Laterals / Reverse Flies / Front Raises / Press (SS)
30's
(15, 10) x drop set

Single Reverse Cable Flies / Side Laterals / Front Raise (SS)
30's
(20, 10) x drop set


TRICEPS

Reverse Push Downs / Wide Push Downs / Close Grip push downs (SS)
90
(60, 14) x drop set


CALVES
Standing Calf Raises
stack x 9
(#14, 10, 6) x drop set


CARDIO
20min treadmill


SUMMARY

Fun and Quick Work out.

[KRN-GOOKX891]

8min on treadmill

BACK

deadlifts
455 x 7

DB rows
120 x 10

Underhand Seated Rows
195 x 8

V-grip Pull Downs
180 x 9

Barbell Rows
225 x 7

Barbell Shrugs
365 x 6


ABS

Cable Crunches 4 sets x 25

Hanging Knee Raises 3 sets


12min on treadmill


SUMMARY

was kinda dragging in between sets, but when i got to my final set i was ready and focused.

[KRN-GOOKX891]

8min treadmill

BACK

Cable Pullovers
100 x 12

Wide Neutral grip pull downs
165 x 12

Wide Neutral Grip Seated Rows
165 x 13

DB rows
100 x 11

T-bar Rows
4plates x 9

Barbell Rows
195 x 11


ABS

Cable Crunches 4 sets w/ 150

The Plank x 3 sets

Hanging Knee Raises x 2 sets

12 min treadmill

NUTRITION
210G carbs / 307G Pro / 67G Fat

total calories: 2671

SUMMARY

Day 1 of cutting! SLOWLY droping my carbs and then begin carb cycling, and adjusting cardio slowly too

[KRN-GOOKX891]

DELTS

Reverse Reverse Flies
40 x 12

Single DB side Laterals
35 x 12

Seated DB press
70 x 15


TRICEPS

Single Reverse Push Downs
50 x 12

Incline Overhead Extensions
20pps x 13

CGBP
225 x 16


BICEPS

Preacher DB Curls
40 x 10

Incline Hammer Curls
40 x 8

Cable Curls
100 x 12


SUMMARY

First day of keto.

[KRN-GOOKX891]

LEGS

Single Leg Extensions
70 x 20

Single Leg Press
180 x 15

Squats
250 x 8

SLDL
275 x 19

Lying ham Curls
80 x 13

[KRN-GOOKX891]

7min treadmill @ 4mph

CHEST

Flat Bench Press
275 x 6

Incline Bench Press
240 x 7

Weighted Dips
+ 70 x 4

Flat Flies
50 x 7

Cable Crossovers
90 x 7

13min treadmill @ 8incline @ 3.5


SUMMARY

Strength is still pretty good.

[KRN-GOOKX891]

7min stepmill

BACK

Deadlifts
500 x 0
500 x 0

Wide Grip Pull downs
210 x 7

Wide Seated Rows
195 x 8

DB Rows
110 x 7

T-bar Rows
205 x 8

Barbell Shrugs
365 x 7

SUMMARY

Deadlifts sucked today! ..everything else felt on point

[KRN-GOOKX891]

DELTS

Standing DB press
70 x 7

Side DB Side Laterals
40 x 8

Bent Over Reverse Flies
40 x 8

Cable Face Pulls
50 x 10


ABS

Cable Crunches x 4 sets

The Plank x 3 sets

CARDIO

Eliptical @ 130 heart rate


BODYWEIGHT: 215.6


SUMMARY

Going to train 5 times a week now. Going to start hitting delts, abs, and calves in one work out. That way i wont half ass when doing abs and calves

Feeling good.

[schmack]

nice bro I see your cutting?

I wish I can be consistant, been busy as hell

[KRN-GOOKX891]

nice bro I see your cutting?

I wish I can be consistant, been busy as hell

yes sir! wanna be lean like u brah!

[KRN-GOOKX891]

8min treadmill @ 4mph

GUNS

CGBP
265 x 4

High Single Cable Curls
60 x 12

Single Cable Push Downs
60 x 15

Single Cable Hammer Curls
50 x 15

Single Cable Kick Backs
40 x 9

Reverse Cable Curls
90 x 12


FORARMS

Cable Wrist Curls
50 x 10

Brach Cable Wrist Curls
40 x 10


12 min treadmill @ 4mph


SUMMARY

CGBP sucked. Alternated from tricep exercise to bicep exercise. \ i was loving the pump from the cables so i stuck to cables for arms. really good pump!

[New Evolution]

nice bro I see your cutting?

I wish I can be consistant, been busy as hell

x2. I have felt off the wagon and trying to come back at it.


Strong lift young Huh.