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  1. #1
    Just trying to make it. Kcabo's Avatar
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    Kcabo's Log: Strength and Aesthetics.

    I've been on this forum for a while now but never made a log. I've decided to start logging my lifts ITT. I'd be happy to ask any questions here as well.

    Today was a rest day. I had a relatively successful cut last spring, and maintained that physique until the end of August/September since then I've been bulking up and running a Legs/Push/Pull routine.

    Some physique pics and vids of some old lifts:




    355 TnG bench 12/10/12



    230 OHP 3/29/13

    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

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  2. #2
    Just trying to make it. Kcabo's Avatar
    Join Date: Sep 2009
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    Went into this day relatively exhausted. Popped a caffeine pill before and grinded through it.

    Legs A:

    Squats:
    365x6
    365x6
    365x5
    365x5

    Sumo Deadlifts:
    405x5
    425x4
    425x3

    DB Lunges:
    55x12 Each leg
    55x12
    55x12

    GHR: 1 minute rest
    BW+45x12
    BW+45x12
    BW+45x12
    BW+45x12

    Seated Calf Raises:
    110x15
    110x15
    110x12
    110x12

    Standing Calf Machine:
    Entire rack: 495x6
    495x6
    495x6
    495x6

    Performed calves w/ 1 minute rest as well.

    Big BB Bench day tomorrow.
    Last edited by Kcabo; 11-13-2013 at 08:13 PM.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

    Penn State Alumni Crew
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  3. #3
    Registered User LightsOut06's Avatar
    Join Date: Apr 2005
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    mirin lifts and physique. How long u been lifting? natty/unnatty?
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  4. #4
    Just trying to make it. Kcabo's Avatar
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    Originally Posted by LightsOut06 View Post
    mirin lifts and physique. How long u been lifting? natty/unnatty?
    Thanks. I first started working out in 10th grade, but I think we all start out doing stupid workouts/un-optimal training. I wouldn't say I really started getting into working out until I was a freshman in college, so that puts me at 5+ years. Then I joined this forum in Sep 2009 and started researching and getting more and more into proper training. Unfortunately, even a couple of those "serious" years of training I didn't put in as much effort towards squats/DLs as I should have. I used to be able to bench more than I could squat

    This is more of just a hobby for me so I plan on staying natty for life. Mirin' join date brah.

    Here's a picture of me during the end of my senior year of HS ~ 150lbs (2008). Relatively lean, but small and skinny. Dem Ecto genetics.

    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

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  5. #5
    Just trying to make it. Kcabo's Avatar
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    Push A:

    BB Flat Bench:
    315x4
    315x4
    315x4
    315x4

    BB Incline Bench: Probably should have kept this at 245
    255x4
    255x4
    255x4
    255x4

    CGBP:
    235x6
    235x6
    235x6

    Ez-Bar Overhead Triceps extensions:
    90x12
    90x12
    90x12

    Rope Push-downs:
    40x12
    40x12

    Incline DB Flys:
    35x12
    40x12
    45x12
    Last edited by Kcabo; 11-14-2013 at 07:06 PM.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

    Penn State Alumni Crew
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  6. #6
    Registered User wishitcouldlast's Avatar
    Join Date: Nov 2010
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    Originally Posted by Kcabo View Post
    Push A:

    BB Flat Bench:
    315x4
    315x4
    315x4
    315x4

    BB Incline Bench: Probably should have kept this at 245
    255x4
    255x4
    255x4
    255x4

    CGBP:
    235x6
    235x6
    235x6

    Ez-Bar Overhead Triceps extensions:
    90x12
    90x12
    90x12

    Rope Push-downs:
    40x12
    40x12

    Incline DB Flys:
    35x12
    40x12
    45x12
    Beast mode man, good work.
    Follow my 5/3/1 journey with some Brotology!
    http://forum.bodybuilding.com/showthread.php?t=161203083

    Broscience = 50% facts, 50% magic, 100% results and whole lot of internet.

    I rape back 2k+
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  7. #7
    Just trying to make it. Kcabo's Avatar
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    ^ Thanks man.

    Pull A:

    Pull-ups:
    BW+45x8
    BW+45x8
    BWx12
    Bwx12

    Seated Cable Rows:
    175x10
    175x8
    175x8
    175x8
    175x8

    Chin-ups:
    BWx11
    BWx10

    DB Lateral Raises:
    40x10
    40x10
    40x10
    40x10 questionable form on the last couple

    DB Curls:
    30x12
    30x12
    30x12
    30x12
    30x12

    Face Pulls:
    55x12
    55x12
    55x12
    55x12

    Seated Calf Raises:
    110x15
    110x15
    110x13
    110x13

    Standing Calf Raises:
    495x7
    495x7
    495x6
    495x6
    Last edited by Kcabo; 11-15-2013 at 04:12 PM.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

    Penn State Alumni Crew
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  8. #8
    Grandpa Yoda deltpecx's Avatar
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    Impressive OHP!
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

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  9. #9
    Just trying to make it. Kcabo's Avatar
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    Originally Posted by deltpecx View Post
    Impressive OHP!
    Thanks brah. Just started performing BB OHP again after doing dumbbells for a bit. I'll be OHPing on Monday.

    Rest day today.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

    Penn State Alumni Crew
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  10. #10
    Banned -Lucifer's Avatar
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    Hai. Good to know you log. Subbed.
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  11. #11
    Just trying to make it. Kcabo's Avatar
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    Legs B:

    Conventional Deadlifts:
    455x5
    455x5
    455x5
    455x5

    Pause Squats: Second time performing pause squats
    275x5
    275x5
    275x5

    Single Leg Leg curl:
    55x10
    55x10
    55x10

    Leg Extensions:
    Setting#12x12
    Setting#12x12
    Setting#12x10
    Setting#12x10

    Seated Calf Raises:
    110x15
    110x15
    110x13
    110x12

    Standing Calf Raises:
    495x7
    495x7
    495x7
    495x6

    Comments
    Everything felt pretty good. Deadlifts felt pretty easy today besides the last set/rep, rep #5 was a grinder. I'll be pulling 475, and attempting pause squats at 295 next week. I'm hoping this calf training @ ~ 4x a week will pay off with some results.

    Originally Posted by -Lucifer View Post
    Hai. Good to know you log. Subbed.
    Good to have you aboard Lucifer!
    Last edited by Kcabo; 11-17-2013 at 06:11 PM.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

    Penn State Alumni Crew
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  12. #12
    Banned -Lucifer's Avatar
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    When doing standing calf raises, I tend to go for 15-20 reps. That has worked well for me. I don't like putting a heavy barbell on my back after I'm done squatting as that puts too much pressure on the spine.
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  13. #13
    Just trying to make it. Kcabo's Avatar
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    Originally Posted by -Lucifer View Post
    When doing standing calf raises, I tend to go for 15-20 reps. That has worked well for me. I don't like putting a heavy barbell on my back after I'm done squatting as that puts too much pressure on the spine.
    I'm just doing them on a machine, it doesnt feel too bad on my back. I'm working on the entire rack and hope to progress up to 15 reps soon. Once that occurs ill probably move onto the smith machine for calves. Thanks for the insight though, can't seem to get much calf development.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

    Penn State Alumni Crew
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  14. #14
    Banned -Lucifer's Avatar
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    Originally Posted by Kcabo View Post
    I'm just doing them on a machine, it doesnt feel too bad on my back. I'm working on the entire rack and hope to progress up to 15 reps soon. Once that occurs ill probably move onto the smith machine for calves.
    Oh, I see. I thought you did it using a barbell. That's how I do it because I lift at home.

    can't seem to get much calf development.
    Frequency + volume. MMC is more important than weight here, so keep that in mind. A neat trick I learned was to imagine pushing the floor away instead of getting the bar 'up'. I've noticed that when I try to get the bar up, I have almost zero MMC, but when I push the floor down, I can really feel my calves doing all the work. This works equally well when doing single leg DB calf raises. As for the number of sets, I can't be sure how many will work for you, but I saw good growth when I did 8 sets (standing + seated) twice a week.
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  15. #15
    Just trying to make it. Kcabo's Avatar
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    Push B:

    Incline DB Press:
    120x8
    120x6
    120x6
    120x5

    Strict BB OHP:
    175x5
    175x5
    175x5
    175x5

    Pause Flat Bench
    275x4
    275x4
    275x3 Flew off the chest but got stuck half-way to 2/3rds up

    Weighted Dips
    Bw+135x7
    Bw+135x7
    Bw+135x6

    Skullcrushers
    90x10
    90x10
    90x8

    Cable Crossovers:
    Setting 10x12
    Setting 10x12
    Setting 10x12
    Setting 10x12

    Comments
    Felt pretty good today for being a long long day. Didn't get to the gym until pretty late. I'll be working towards getting 120lb DBs for 4 sets of 8 in the next coming weeks, as well as bumping up the OHP. Pause bench is a new exercise for me that I've been incorporating - I hope to see some translation to my TnG BB press. I was surprised I was still able to press a decent amount of weight after performing incline DB/OHP work. Hopefully that trend continues.

    Originally Posted by -Lucifer View Post
    Frequency + volume. MMC is more important than weight here, so keep that in mind. A neat trick I learned was to imagine pushing the floor away instead of getting the bar 'up'. I've noticed that when I try to get the bar up, I have almost zero MMC, but when I push the floor down, I can really feel my calves doing all the work. This works equally well when doing single leg DB calf raises. As for the number of sets, I can't be sure how many will work for you, but I saw good growth when I did 8 sets (standing + seated) twice a week.
    I've tried a lot of things with calves and they don't seem to respond accordingly - may just take years and years of this volume/progression for me to see substantial results. Thanks for the advice I'll keep the MMC in mind, because that has worked for my bench (imaging to push the floor away as opposed to pushing the bar up)
    Last edited by Kcabo; 11-18-2013 at 09:40 PM.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

    Penn State Alumni Crew
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  16. #16
    Johnny Rotten ThickAsABrick's Avatar
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    Thumbs up

    Good stuff all around, man.

    So from what I can tell your routine is essentially a P/P/L with alternating lifts after each cycle? You're a strong dude. Nice job.
    The king is gone; He's not forgotten.
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  17. #17
    Just trying to make it. Kcabo's Avatar
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    Originally Posted by ThickAsABrick View Post
    Good stuff all around, man.

    So from what I can tell your routine is essentially a P/P/L with alternating lifts after each cycle? You're a strong dude. Nice job.
    Thanks, I always push for strength gains, long term goal of mine is to bench 4 plates, squat 5 plates, and dead 6 plates at some point.

    And yes, my split for the past year+ has been a PPL with alternating lifts each cycle. I find this routine more enjoyable as it gives me a lot of exercises to try and improve on every week and allows for a nice mix of little to higher volume training.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
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  18. #18
    Just trying to make it. Kcabo's Avatar
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    Pull B:

    One arm DB Row:
    120x6
    120x6
    120x6
    100x10

    Pull-downs:
    175x10
    175x10
    175x8
    175x8

    Cable Lateral Raises:
    30x12
    30x12
    30x12
    30x12

    BB Curls:
    115x8
    115x6
    115x6
    115x6
    75x12

    Face Pulls:
    70x10
    70x10
    70x10
    70x10

    Hammer Curls:
    50x8
    50x8
    50x8

    Seated Calf Raises:
    110x15
    110x15
    110x13
    110x13

    Standing Calf Raises:
    495x7
    495x7
    495x6
    495x6

    Comments
    DB rows were frustrating because my left hand pinky finger was jammed recently and is experiencing pain/loss of grip during this exercise. It made gripping the DB very difficult and I didn't have any straps with me, by the 4th set I decided to back off the weight a bit. I'm hoping it's all good to go by next time, but if not hopefully I remember straps. I have no problems with grip during DLs so that's good - must be the switch grip on DL.
    Last edited by Kcabo; 11-19-2013 at 06:35 PM. Reason: added comments
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
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  19. #19
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by Kcabo View Post

    One arm DB Row:
    120x6
    120x6
    120x6
    100x10
    Strong DB rows!
    Do the DBs only go up to 120?

    Originally Posted by Kcabo View Post
    Standing Calf Raises:
    495x7
    495x7
    495x6
    495x6
    Is that the total of the weight stack?
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

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    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

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  20. #20
    Just trying to make it. Kcabo's Avatar
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    Originally Posted by deltpecx View Post
    Strong DB rows!
    Do the DBs only go up to 120s


    Is that the total of the weight stack?
    The golds I'm at currently actually goes up to 150lb Dbs.
    Yeah, its the total rack of the machine. Working on getting up to 10+ reps on it
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
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  21. #21
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by Kcabo View Post
    The golds I'm at currently actually goes up to 150lb Dbs.
    Yeah, its the total rack of the machine. Working on getting up to 10+ reps on it
    495 \# is the total for the calf raise at my gym too.
    I can rep a lot on it though.

    The DBs only go to 120# so I lay the 5, 10# DBs across my hand when needed.
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

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  22. #22
    Just trying to make it. Kcabo's Avatar
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    Originally Posted by deltpecx View Post
    495 \# is the total for the calf raise at my gym too.
    I can rep a lot on it though.

    The DBs only go to 120# so I lay the 5, 10# DBs across my hand when needed.
    Haha nice, my friends have had to rig up DBs like that at their gyms as well. That's not too bad though some gyms even have much less DBs than that.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

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  23. #23
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by Kcabo View Post
    Haha nice, my friends have had to rig up DBs like that at their gyms as well. That's not too bad though some gyms even have much less DBs than that.
    I would find another gym!

    We had a pair of 150s but they were removed...
    WHEN WILL THE SHREDZ APPEAR!?


    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301

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  24. #24
    Just trying to make it. Kcabo's Avatar
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    Legs A:

    Squats: Decided to do one less set of squats this week than normal
    365x6
    365x6
    365x5

    Sumo Deadlifts:
    405x5
    405x5
    405x5

    DB Lunges:
    60x10 Each leg
    60x10
    60x10

    GHR:
    BW+60x10
    BW+60x10
    BW+60x10
    BW+60x10

    Seated Calf Raises:
    120x15
    120x12
    120x12
    120x12

    Standing Calf Machine:
    495x7
    495x7
    495x7
    495x6

    Comments
    Another squat session where I came into it pretty exhausted unfortunately. Life gets busy and sleep suffers. It wasn't too bad though.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

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  25. #25
    Just trying to make it. Kcabo's Avatar
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    Push A:

    BB Flat Bench:
    315x4
    315x4
    315x4
    315x3 Mis-grooved and failed on 4

    BB Incline Bench:
    245x5
    245x5
    245x5
    245x5

    CGBP:
    235x6
    235x6

    Ez-Bar Overhead Triceps extensions:
    90x12
    90x12
    90x12

    Rope Push-downs:
    40x12
    40x12
    40x12

    Comments
    Decided to cut back a set on CGBP today and flys. I'd normally deload this week, but I'm going to hold off until thanksgiving for a half-cycle deload... go back at it for a couple weeks and then take an entire week off during the winter for the holidays. That's the plan for now anyway.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

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  26. #26
    stackin' chips CutItUp9759's Avatar
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    Always mired aesthetics OP..

    hope to get there one day

    IN
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  27. #27
    Banned -Lucifer's Avatar
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    Strong benching, bro.
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  28. #28
    Just trying to make it. Kcabo's Avatar
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    Originally Posted by CutItUp9759 View Post
    Always mired aesthetics OP..

    hope to get there one day

    IN
    You will, keep at it!.
    Originally Posted by -Lucifer View Post
    Strong benching, bro.
    thanks man, I'll probably max out sometime in December for fun to see where I'm at.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

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  29. #29
    Just trying to make it. Kcabo's Avatar
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    Pull A:

    Pull-ups:
    BWx13
    BWx13
    BWx12
    Bwx10

    Seated Cable Rows: DIdn't perform this movement today

    Chin-ups:
    BWx11
    BWx11

    Lateral Raise Machine:
    3 sets of 10

    DB Curls:
    30x12
    30x12
    30x12

    Rear Delt Fly Machine:
    3 sets of 10

    No calf work today either

    Comments
    Relatively easy lift. I scaled back the intensity on this lift a decent amount and dropped a few exercises and switched out a few with IMO less intense exercises, mainly because I normally deload this week and was feeling a bit fatigued today. Gonna squeeze in 3 more workouts and then do a small deload.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

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  30. #30
    Just trying to make it. Kcabo's Avatar
    Join Date: Sep 2009
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    Legs B:

    Conventional Deadlifts:
    495x3
    495x3
    495x2
    495x2

    Pause Squats: Paused this longer than last week instead of upping the weight since I was stuck with the rack without safety bars.
    275x5
    275x5
    275x5

    Single Leg Leg curl:
    60x10
    60x10
    60x10

    Leg Extensions:
    Setting#12x12
    Setting#12x12
    Setting#12x12
    Setting#12x10

    Seated Calf Raises:
    120x15
    120x15
    120x12
    120x10

    Standing Calf Raises:
    495x7
    495x7
    495x6
    495x6

    Comments
    Decided to go heavier than I planned on DLs, and I'm glad I did it felt pretty good to move 5 plates. I kept the weight the same on those pause squats since I was stuck without safety bars. To make it more difficult I paused longer than last week. Pretty solid lift, 2 more intense lifts and then a half-cycle deload.
    The more I eat and the heavier I train - the better my 'genetics' get.

    455/365/555
    245 Strict OHP
    My Log: http://forum.bodybuilding.com/showthread.php?t=158245013

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