My Offseason Journey with PharmaFreak!

[WoopItsKevin]

Hit a couple more PR's today during my leg workout! Even though my weight doesn't wanna budge :-/

Standing Leg Curls
3 Sets. 2 warm-ups and 1 working set of 12 reps

Leg Extensions
3 Warm-up sets 15-20 reps

Squats
135 x 20
225 x 10
315 x 10
405 x 5 - Held a pause at the bottom of these reps
455 x 8 - PR
495 x 4 - PR

Stationary Lunges
135 x 14
135 x 12

Leg Extensions
I'm not sure what the weights were here but I did 2 working sets that were up around 15 reps each. Just completely shot from the heavy squats.

I took this video before my workout...its just little bits of the whole video which I put up in my website.



I'm going to start trying to cut some weight, to around 185 lbs. So nothing too crazy but I should be pretty lean at that weight...then I'll start another bulk attempt up to 200 lbs!

[daycrawlerz]

Cool job man.

[WoopItsKevin]

Incline Smith Press
135 x 20
225 x 20
275 x 15
325 x 5
275 x 11 drop to 185 x 8

Flat Bench Press
135 x 15
225 x 15
315 x 9

Machine Flyes
110 x 14
130 x 12
150 x 8 drop to 90 x 7

Machine Press
Finished with 2 sets supersetted with incline dumbbell flyes to get a good stretch.

Standing Calf Raises
250 x 3 x 15

I ripped both pairs of jeans that I have so it was time to invest in some new ones. It's become very apparent that stores don't produce their jeans for people who train legs. Last time I got jeans they were a size 31/32...yesterday I had to get into 34/32s just so it didn't look like I was wearing skinny girls jeans! Which is a great feeling

Dressing Room Shot: Come on...everybody does it right?

[WoopItsKevin]

Took the day off today from training, will be at it tomorrow training back though.

Quick shout out to my good buddy Jared Petrassi (Jaredmus on here) for taking home the Novice Overall at the INBF Natural USA today! Kid worked his a$$ off all prep and looked great. I'm sure he'll have pics and a recap up on his thread soon so make sure to head over and check that out!

[WoopItsKevin]

Pretty good back workout today...felt good to train after an off day finally.

Had a TON of motivation going into this workout after seeing the results from the NPC Metropolitans which is a possible show for me in the future. Also after having seen my buddy Jared take the novice overall at his show I was ready to go!

Pull-Ups - Shoulder Width
BW x 15
BW + 15 x 14
BW + 20 x 12
BW + 30 x 9 dropset to BW x 6

Wide-Grip Pulldowns
10 x 24
14 x 11

Neutral-Grip Pulldowns
14 x 11
12 x something dropset to 8 x some more (see video)

Barbell Rows
135 x 20
185 x 15
225 x 12

Dumbbell Pullovers
80 x 15
100 x 10
85 x 14 dropset to 40 x 12

Wide Grip Seated Row
140 x 15
200 x 9
180 x 10

Finished with 3 sets standing calf raises and 3 sets seated calf raises.

Here's my video of my last set of neutral grip pulldowns:

[jaredmus]

Took the day off today from training, will be at it tomorrow training back though.

Quick shout out to my good buddy Jared Petrassi (Jaredmus on here) for taking home the Novice Overall at the INBF Natural USA today! Kid worked his a$$ off all prep and looked great. I'm sure he'll have pics and a recap up on his thread soon so make sure to head over and check that out!

thanks my man 2 more weeks lets get it! put some vids up in my thread!
lets get after it!

[UphillFitness]

Crazy squatting man! Keep killin' it.

[WoopItsKevin]

thanks my man 2 more weeks lets get it! put some vids up in my thread!
lets get after it!

I saw the vids, about time you had a sick routine! haha definitely beat out your previous Stronger routines.

[WoopItsKevin]

Crazy squatting man! Keep killin' it.

Thanks! As long as my knee keeps cooperating I'll keep killin it I'll try and get some vids up next squat workout!

[DannyQuach]

you've got impressive size and good balance my dude!

definitely a forced to be reckoned with in the near future. keep it up my man

ps. always appreciate a set of good wheels-- too many "bodybuilders" now-a-days are all about their upperbodies

[WoopItsKevin]

you've got impressive size and good balance my dude!

definitely a forced to be reckoned with in the near future. keep it up my man

ps. always appreciate a set of good wheels-- too many "bodybuilders" now-a-days are all about their upperbodies

Thanks alot! A bodybuilder that doesn't train legs isn't a bodybuilder in my opionon, unless its due to an injury of course. Stay tuned I'll get a video of my next squat session coming up soon!

[WoopItsKevin]

Close-Grip Bench Press
135 x 20
225 x 15
315 x 8 - No Spotter, just getting everything warmed up

Dumbbell Hammer Curl
35's x 15
60's x 15
75's x 7
40's x 16

Flat Skullcrushers
85 x 15
135 x 12
155 x 8
85 x 18

EZ-Bar Curls
85 x 14
95 x 11
115 x 7
85 x 10

Seated Dumbbell Extensions
100 x 12
110 x 10

Dumbbell Curls
35's x 24
45's x 14

Finished with a tricep pushdown movement, and then 2 forearms exercises. Great workout all together...a lot of volume for me in this one.

[jaredmus]

http://www.youtube.com/watch?v=BrGvz...E1nmCDx0ESU%3D


theres a video of kev squatting 5 plates for easy reps today!

[WoopItsKevin]

Here's a video of my last set of squats today with 495.

After watching the video I'm not 100% happy with how low I was getting...for whatever reason I thought I was getting lower than that...but I guess that's the benefit of using video and being able to check your form.

[WoopItsKevin]

A little most muscular action fresh outta the shower. Legs were sore as fuhk so I didn't want to do any full body posing

[zmcdole]

sit back more and break at the hips first and you'll squat lower.

[WoopItsKevin]

sit back more and break at the hips first and you'll squat lower.

Alright I'll start doing that during my next leg day, thanks for the tips

[adamjohn32]

sit back more and break at the hips first and you'll squat lower.

would he benefit from a little lower bar placement as well? That might allow for a little more forward lean, which would help to sit back more. Either way, that not that bad of ROM for ~500lbs.

[DannyQuach]

i think your squatting is fine, espepcially if you're not going to compete in a powerlifting competition... having such high weight with a good amount of reps, I wouldn't really complain...

keep it up my dude

[adamjohn32]

i think your squatting is fine, espepcially if you're not going to compete in a powerlifting competition... having such high weight with a good amount of reps, I wouldn't really complain...

keep it up my dude

deep squats aren't just beneficial for powerlifting/olympic lifting, going past parallel takes pressure off the knees and recruits glutes / hams much more. If he's strictly doing them for a quad movement, then I see your point. But to get the most out of the squat, I'd suggest getting ATG. He definitely seems to have the strength (yes, i'm jelly), just needs to workout the mechanics.

[WoopItsKevin]

would he benefit from a little lower bar placement as well? That might allow for a little more forward lean, which would help to sit back more. Either way, that not that bad of ROM for ~500lbs.

i think your squatting is fine, espepcially if you're not going to compete in a powerlifting competition... having such high weight with a good amount of reps, I wouldn't really complain...

keep it up my dude

deep squats aren't just beneficial for powerlifting/olympic lifting, going past parallel takes pressure off the knees and recruits glutes / hams much more. If he's strictly doing them for a quad movement, then I see your point. But to get the most out of the squat, I'd suggest getting ATG. He definitely seems to have the strength (yes, i'm jelly), just needs to workout the mechanics.

Thanks for the pointers guys, I know I definitely prefer to squat deeper...I've just been trying to go to about parallel lately (well I thought about parellel haha, I see now it was not quite there.) I know one way or another I benefitted from the workout but I personally know I need to drop the weight and start squatting properly to make myself happy.

I'd much rather have 1 ATG rep with 500 lbs than 7 of those half-assed things! ...maybe hinting at a preview of a new video to look forward to for next week ;-)

[WoopItsKevin]

Incline Dumbbell Press
35's x 20, 60's x 20, 80's x 15
110's x 15
120's x 18 - I think it's a PR anyways. We don't have any heavier dumbbells so I decided to just get it for as many reps as possible

Incline Bench Press
135 x 15
225 x 12
275 x 9 - PR
315 x 3 - PR, I've never done 315lbs on incline to my recollection
225 x 14

Smith Machine Slight Incline Press
225 x 15
275 x 8
315 x 5 dropset to 225 x 7 dropset to 135 x 11

Machine Flyes
3 sets of 15-20 reps really hitting the squeeze and did a dropset for my 3rd set.

Checked my weight on a good digital scale after my workout and it was at 198.8 lbs so I decided I'm going to eat my face off until I see that scale say 200.0 lbs :-)

brb...ordering Pizza Hut $10 Box

[jaredmus]

Incline Dumbbell Press
35's x 20, 60's x 20, 80's x 15
110's x 15
120's x 18 - I think it's a PR anyways. We don't have any heavier dumbbells so I decided to just get it for as many reps as possible

Incline Bench Press
135 x 15
225 x 12
275 x 9 - PR
315 x 3 - PR, I've never done 315lbs on incline to my recollection
225 x 14

Smith Machine Slight Incline Press
225 x 15
275 x 8
315 x 5 dropset to 225 x 7 dropset to 135 x 11

Machine Flyes
3 sets of 15-20 reps really hitting the squeeze and did a dropset for my 3rd set.

Checked my weight on a good digital scale after my workout and it was at 198.8 lbs so I decided I'm going to eat my face off until I see that scale say 200.0 lbs :-)

brb...ordering Pizza Hut $10 Box

there we go getting nice and strong, I see Kyle smith is being a good influence leading you to the box well in 10 days when I'm done I say you finally come to sticky lips with me and consider this

http://www.travelchannel.com/tv-show...y-lips-pit-bbq

LMK what you think! that or wing night challenge at stoneyard, see who can eat more i want 15 bbq 15 country sweet 15 of any other crazy flavor haha

[WoopItsKevin]

there we go getting nice and strong, I see Kyle smith is being a good influence leading you to the box well in 10 days when I'm done I say you finally come to sticky lips with me and consider this

http://www.travelchannel.com/tv-show...y-lips-pit-bbq

LMK what you think! that or wing night challenge at stoneyard, see who can eat more i want 15 bbq 15 country sweet 15 of any other crazy flavor haha

Definitely, I'm all for both of those ideas haha I've wanted to go to Sticky Lips for a long time.

[WoopItsKevin]

Cable Pullovers
3 sets up to 120 lbs to warm up the back

V-Bar Pulldowns
100 x 15
140 x 15
170 x 8
110 x 13

Straight Bar Seated Rows
100 x 15
130 x 14
150 x 12

Dumbbell Pullovers
60 x 20
85 x 15
100 x 11 dropset to 40 x 10

Behind-Neck Pulldowns
100 x 14
130 x 10

Next on the menu is a shoulder workout today! Will be back later to post that.

[DannyQuach]

sick pressin my friend 315 on incline is no joke

[WoopItsKevin]

sick pressin my friend 315 on incline is no joke

Thanks man, I was originally just hoping for 1 good rep but managed 2 and a 3rd with help. I'd definitely like to start making incline barbell a staple in my chest routines.

[WoopItsKevin]

Seated Dumbbell Press
40's x 20, 75's x 15
100's x 15
110's x 11

Upright Rows
65 x 20
85 x 15
85 x 14

Smith Machine Front Press
135 x 15
225 x 11
185 x 13 dropset to 135 x 8

Side Laterals - Raising pinky's at top of movement, pausing at the bottom of the rep
15's x 30
25's x 15
20's x 15

Barbell Shrugs
135 x 20
225 x 15
315 x 11

[WoopItsKevin]

Bench Press
135 x 20, 135 x 20
225 x 15
315 x 1
365 x 1
315 x 12

Incline Bench Press
135 x 15
225 x 15
275 x 10
235 x 10 dropset to 135 x 14

Incline Dumbbell Press
100s x 14
110's x 11

Incline Dumbbell Flyes
40's x 15
50's x 14
60's x 10

Finished off with a machine press...2 sets focusing on a long concentric squeeze.

Checked my weight after my workout and the same digital scale said 200.6 lbs which I can probably contribute to a massive Easter Sunday feast at my girlfriends house...probably ate my bodyweight in sugar cookies too

[WoopItsKevin]

Also, in case you didn't make it over to his forum, this is my buddy Jared Petrassi (Jaredmus on here).

He's a Genr8 sponsored natural bodybuilder that just won novice overall at the INBF Jr. Natural USA which is put on by the Iatomasi family. He's 5 days out from the NMA Northeast where he's looking to take his open division and possibly that coveted pro card...what do you guys think??? I say he's more than ready and looks like a pro in this video.