Audience Of One: 8 weeks of contest prep with Pro Physique coach Paul Revelia

[howimliving]

great pressing Kyle; I like the switch up from flat bb to incline db and I know the single declines got your core firing. light your buddy up about sending you your vids and claim copyright issues and that you know a good intellectual property lawyer . glad to hear you discovered salsa and eggs although being a fellow outdoorsman I figured you already lived on them during cutting season. alas, two degrees is really ****ty but no sympathy when it's 17 under here

hope you enjoyed your diet cream soda and blackhawks game; been on the ice lately? my coach and close friend has been in a coma since new years day

[KoHuskie]

great pressing Kyle; I like the switch up from flat bb to incline db and I know the single declines got your core firing. light your buddy up about sending you your vids and claim copyright issues and that you know a good intellectual property lawyer . glad to hear you discovered salsa and eggs although being a fellow outdoorsman I figured you already lived on them during cutting season. alas, two degrees is really ****ty but no sympathy when it's 17 under here

hope you enjoyed your diet cream soda and blackhawks game; been on the ice lately? my coach and close friend has been in a coma since new years day

I am really not even too much of a spicy food fan but the eggs seem to mild out the salsa. Probably wont both him any more but I did get some footage of my leg day today. Right around 17 today here as well, our similarities thicken haha.

The ponds are frozen and I will be breaking out the skates for some pond hockey soon here. The Hawks are on fire. I still think they need a new goalie but with offense like this I could step in-between the pipes and the team would still do well! Sorry to hear about your coach, what happened?

1/23/2013

Legs

Jefferson squat: 95x12 (4)
Front squat: 10x135 (10)
Leg extension: 4x15-20 (4)
DB SLDL: 100x12 (3)
Hamstring curl: 35x12 (3)

Seated calf raise: 90x12 (4)
Cal raise on leg press: 180(2PPS)x 12(4)


Thoughts: Much more comfortable with front squats this go around. 135x10 (10) felt light today so I will be adding some weight next week. I usually judge my leg workouts by how badly I hobble back to my car and up the stairs to my room. Lets just say I was grabbing the stair railing a little tighter this time around.

[emergency]

you know it was a good leg day when you have to hobble afterwards

[The Solution]

Digging the videos my man, Putting in good work here.

[JKLOL]

Good stuff man! I'll try and follow most of this stuff when I'm back to lifting.

Keep hustlin cuz

[KoHuskie]

you know it was a good leg day when you have to hobble afterwards

...and the next day...and most of the time the next day.

Digging the videos my man, Putting in good work here.

Glad you like them. I will try and get as much footage as possible in here. I usually have to run into one of my technology blessed friends since the best feature of my phone is the calculator and 30 seconds of free trial Tetris.

Good stuff man! I'll try and follow most of this stuff when I'm back to lifting.

Keep hustlin cuz

Thanks brotha. If you have any questions feel free to ask them here (or PM me if it's not for a little while). What's keeping you from lifting now?

1/26/2013

Chest and Tri's

Pre workout motivation:



(Seriously, if you have time, watch the video. The whole "Train with Kai" video series is brilliant and I think is beneficial for everyone.

DB incline: 50x16 70x12 80x10 90x8 100x6
WG flat BB press (with Kai's tips in mind): 135x12 155x10 185x8 155x10 135x12
Decline DB press: 50x12 (4)
Cable fly: 3x12
ss w/
BW dips: 10x3

Weighted cable crunches: 3x20 2x12(heavy)

Cardio: HIIT

Thoughts: The TWK video really set the mindset for this workout. A couple take home points for those of you who don't watch it; There is a difference between "pressing" and contracting the chest. When you press you are involving all pressing muscles (chest, front delts, tri's, some back) but when you are contracting the chest it is all about isolating that muscle. The best way to grow as a body builder is to isolate one muscle group and contract it to the best of your ability, this usually means trying to take the additional pressing muscles out of the equation. When you are on stage judges will be looking at your musculature development and not the fact that you can press 315+lbs.

The initial plan was to work chest, tri's, and HIIT today. My training partner and I decided to drop tri's and add in some direct ab work and have an arm day instead of an off day tomorrow. Since Sunday is my carb re-feed day, and arms being something I want to bring up, this just made sense.

Hope everyone is having a safe and productive weekend.

[JKLOL]

Sciatica, and my inability to stretch by myself

[KoHuskie]

Sciatica, and my inability to stretch by myself

That does not sound fun at all. I will take that as a friendly reminder to stretch more often!


Ht all my macros on the dot today (usually fluctuate 3 or 4 either way on carbs/pro and 1 or 2 on fats).

[KoHuskie]

Carb re-feed day successful.

1/27/2013

Arms

Rope push downs: 4x12
Rope curls: 4x12
Hammer curls: 4x12
Incline Single DB extension: 4x12
BB curls: 45x20 65x16 85x12 105x10
Tricep push downs on lat pull down: 4x12


Cardio: 20 mins LIC. StairMaster. 65SPM, ~215 cals burned.

Thoughts: Just a ton of volume to really blast the arms today. Had an awesome pump and an arm day is something I am considering adding in on a more frequent basis.

[The Solution]

that Kai Green Video is one of the best i have watched as far as understanding why he does what he does and how to implement it into your training routine/sessions. Good stuff man.

[emergency]

some awesome motivation in the Kai vid series. have a great week bro

[Raigs]

Some nice work on the benching interesting video def a few good tips in there

[KoHuskie]

that Kai Green Video is one of the best i have watched as far as understanding why he does what he does and how to implement it into your training routine/sessions. Good stuff man.

some awesome motivation in the Kai vid series. have a great week bro

Some nice work on the benching interesting video def a few good tips in there

He is no doubt a different breed. Such a humble yet inspiring individual. On the top of my list of people I would like to spend a day with.

No changes on diet or cardio so far.

Had a similar leg day to the last but just couldn't get things clicking. Mind muscle connection never really locked in until late. Did some heavy deads 2 days ago and my lower back was still tender which made squatting a bit uncomfortable. Was able to get things together towards the end but it was just one of those days I didn't feel like I brought it. Going to get to bed early tonight and get a few extra hours of sleep. Tomorrow is a new day.

[KoHuskie]

1/29/2013

Shoulders and Biceps

DB Press: 50x10 (10 sets)
Seated lateral raise: 20x20 (4 sets)
BTB standing DB raise: 20x20 25x16 30x12 35x10
DB rear delt flt: 20x20 35x12 (3 sets)
Cable bent over reverse fly: 2 sets of 12

Lying supinated (palms up) cable curl: 4 sets of 12
Pinwheel curl: 25x12 (2 sets)
"Cheat" BB curls: 65x20 85x16 95x12 105x11

Thoughts: Really wanted to come out and get that mind muscle connection back. The 50x10x10 DB presses went great and the seated laterals had my shoulders very well activated. The plan was to do 4 sets of 12 pinwheel curls but I called it quits after 2. I am pretty good at knowing the difference between a good pain and bad one while lifting, and this one was leaning towards the bad side so I decided to error on the side of caution. Cheat curls went well however so it may just be something about the grip I was using. I have night class tonight and will be going to the gym after to do HIIT. First time I have split the two up.

[Raigs]

Damn man those High reps are killer. Great workout!

[The Solution]

Solid workout and HIIT later. Get after it brother.

[KoHuskie]

Damn man those High reps are killer. Great workout!

Sure are. The lower my BF% goes the better the pumps feel. Shoulders were poppin after this one.

Solid workout and HIIT later. Get after it brother.

Thanks E!

1/30/2013

Back+Abs+LISSC

Deadlifts: 315x5 (10 sets)
Kneeling LPD: 4x12
DB rows: 4x12
Hammer strength high pull: 3x12

Few sets of weighted abs.

Cardio: LISSC. StairMaster. 65SPM ~220 cals burned.


Thoughts: Good one today. The 10 sets of deads really set the pace and by the time I got to cardio my hammys were screamin. Sending Paul my weekly update pics tonight; will update with the game plan for week 5 in a few hours.

[howimliving]

still kicking a*s in here kyle

i'm going to have to try the 50x10x10 DB OHP and 315x5x10 deads (got a new PR on both recently)

post progress pics and i'll send you some food

[KoHuskie]

still kicking a*s in here kyle

i'm going to have to try the 50x10x10 DB OHP and 315x5x10 deads (got a new PR on both recently)

Naps have been clutch. Honestly I would say jump up to 55lb DB's on the OHP. I was able to get 10x10 with relative ease, and I know how we are both blessed with identical shoulder gentics haha. 315x5x10 went well too, mostly just trying to keep things effective/interesting in the gym.

post progress pics and i'll send you some food

Are you bribing me with material goods in return for semi-nude pictures? I accept. Venison jerky or GTFO.

[howimliving]

Are you bribing me with material goods in return for semi-nude pictures? I accept. Venison jerky or GTFO.

for research purposes only homer

and you'll have to settle for elk

[Raigs]

Wow strong Deads 315x5 for 10 sets thats impressive.

[Woody-5]

Sick volume on those deads! Must have been murder on the back!

[fltallpaul]

Home stretch!

[howimliving]

Sick volume on those deads! Must have been murder on the back!

sh*t just got real

[KoHuskie]

for research purposes only homer

and you'll have to settle for elk

Elk... hnnnnnngg. I was out and about and bought some store bought jerky a week ago...just not the same.

Wow strong Deads 315x5 for 10 sets thats impressive.

Thanks Raiger. Went very smooth and have little lower back soreness which means A) I must have kept decent form and B) I can hopefully go through a heavy squat session without it acting up.

Sick volume on those deads! Must have been murder on the back!

Controlled, well planned murder!

Home stretch!

Time to turn it up a few notches.

[KoHuskie]

"Bro" cart of peace:

[The Solution]

Diet Dr. pepper = Amazing. Wise choice there sir.

[KoHuskie]

Diet Dr. pepper = Amazing. Wise choice there sir.

So clutch.

2/1/2013

Quads, Calves, Cardio

Extensions: 5x20
Close stance leg press: 5x20
BB lunges: 135x12x5

Seated calves raise: 4x12
Calve raise on hack squat: 4x12
Elevated calve raise on Smith machine: 4x12

Thoughts: Really felt the glutes/hammys needed a bit of a break but quads were ready to go so I focused in on them. I liked the close stance leg press a lot. I usually go wide on this, far too many people turn their leg presses into a isolation movement by not going wide enough (imo) but for today that is exactly what I wanted. Great calve session as well, refuse to believe the "calves are genetic" excuse. When you add them in for 8 minutes at the end of your leg workout and wonder why they don't grow...think what would happen if you only trained chest for that amount of time.

Diet/cardio notes: -15 carbs, +1 interval to HIIT.

[emergency]

Had to bump the vid.

[KoHuskie]

Had to bump the vid.

[you]

Mirin' Kai Green like thermogenesis?

2/2/2013

Shoulders/Arms

DB military press: 60x8 (10 sets)
Seated lateral raise: 20x20 25x16 30x16 35x14
DB rear delt fly: 20x20 (4 sets)
Hammer grip standing front raise: 35x20 (2 sets)

Tricep push down w/ rope: 80x12 (4 sets)
Skullcrushers: 65x12 (4 sets)
Single arm cable push down: 25x12 (2 sets each arm)

Hammer grip DB curl: 25x10 30x8 35x8 40x6
Preacher curl: 50x16 65x12 85x10 85x10
BB curls: 65x12 (2 sets) 85x10 (2 sets) 105x8 (2 sets)

Thoughts: Despite the recent carb cut I really am feeling really good. Ton of volume and energy was up. Sleep is becoming more and more important. DAMN it is cold. Neighbor just brought over some delicious, soft, moist, warm, gooey chocolate chip peanut butter cookies...that I cannot eat. How sweet of her.