Kcabo's Log: Strength and Aesthetics.

[Kcabo]

Legs:

Deadlifts:
455x4
455x4
455x4
405x5 no belt

Box Squats:
285x3
305x3
325x2

DB Lunges:
60x10
60x10

Single Leg Leg Curl:
75x8
75x8
75x8

Seated Calf Raises:
140x12
140x12
140x10
140x10

Calf Machine:
495x8
495x8
495x8

[Comments]: An okay session. I didn't expect it go very well since the diet/sleep wasn't the greatest this weekend. I got through it though and looking forward to the next DL session.

Hey bro, I'm back from my vacation. I just wanted to wish you good luck with your move. Also, I read the comment about rolling back with heavy dumbbells for flat press after Deadlifts being a pain because of soreness and I totally agree haha! Anyway, have a good one and good luck with you LPP plan for the next couple of days!

Thanks bro, good to have ya back. I hope the vacation was fun/relaxing for ya.

[Andalite]

Legs:

Deadlifts:
455x4
455x4
455x4
405x5 no belt

Box Squats:
285x3
305x3
325x2

Thanks bro, good to have ya back. I hope the vacation was fun/relaxing for ya.

Thank bro. The vacation was very nice and I feel much better. Your Deadlifts and Box Squats are awesome!

[iron619]

Great leg training man, and nice deadlifts--similar to what I did during last conventional deads. What height is the box you're using for box squats? Funny thing--I was just planning on doing box squats tomorrow (haven't done it in like a year).

[Kcabo]

Thank bro. The vacation was very nice and I feel much better. Your Deadlifts and Box Squats are awesome!

Thanks man, trying to hold onto as much strength as possible as I lean out a bit.

Great leg training man, and nice deadlifts--similar to what I did during last conventional deads. What height is the box you're using for box squats? Funny thing--I was just planning on doing box squats tomorrow (haven't done it in like a year).

I'm actually not sure of the height of the box to be honest. It's the lowest box at the gym puts me below parallel so it works for me. I may have to stack some plates at the next gym I signup at to do this exercise, or just switch to some pause squats.

tear up those box squats tomorrow!

[Andalite]

Thanks man, trying to hold onto as much strength as possible as I lean out a bit.

Big deficit?

[Kcabo]

Big deficit?

I'm down almost 5lbs in 4+ weeks. I think another 3-5lbs or so will put me where I want to be.

[Andalite]

I'm down almost 5lbs in 4+ weeks. I think another 3-5lbs or so will put me where I want to be.

That's cool, bro. That's a slow steady weight loss so it'll stay off. Very nice!

[Kcabo]

Push:

BB Flat Bench:
295x5
295x5
295x5
295x5

Incline DB Press:
110x6
110x6
110x5
110x4 Failed on 5 here, was kinda pissed off so I did another set with 100 for some more volume.
100x8

Incline Cable Flys:
60x10
60x10
60x8
60x8

DB Overhead Triceps extensions:
105x8
105x8
105x7

Pushdowns:
150x12
150x10
150x10
150x10

[Comments]: Davis I snapped a sagittal plane shot here of my bench so you can take a look - it was about the best angle I could manage given the bench I was on today.

[davisj3537]

Looks really good man. It may be the change of angle of your shoulder when the bar moves over your chest, but it looks like your shoulders might get pulled out a little during liftoff. Really common when someone random gives you a liftoff and lifts it higher than your arms fully extended. You could work in some more leg drive, but that is pretty difficult to do correctly IMO. I practiced it for at least 6 months and never quite got it. I could do it, but always had a hard time keeping my butt planted.

Overall probably better raw form than mine. Straight beast status man.

[Kcabo]

Looks really good man. It may be the change of angle of your shoulder when the bar moves over your chest, but it looks like your shoulders might get pulled out a little during liftoff. Really common when someone random gives you a liftoff and lifts it higher than your arms fully extended. You could work in some more leg drive, but that is pretty difficult to do correctly IMO. I practiced it for at least 6 months and never quite got it. I could do it, but always had a hard time keeping my butt planted.

Overall probably better raw form than mine. Straight beast status man.

Appreciate the critique, I've been meaning to get a vid for ya the past couple sessions. I'll work on that and I'll try working on leg drive some more as well as just staying tighter. I agree that incorporating leg drive correctly isn't the easiest thing in the world

[nikolic993]

Nice benching man, form looks real solid.

[iron619]

Nice push session dude. You missed the 5th rep with the 110s-was it because you didn't rest enough between sets? I know you could crush that weight on DB Inclines.

[Kcabo]

Pull:

DB Row:
120x8, 6, 6

Pull ups:
BWx10x3

Cable lateral raises:
40x12x4

DB curls:
40x8x4

Face pulls:
70x12
70x10x3

Shrugs:
265x8x3

Hammer Curls:
40x8
45x8x2

Decline sit ups
15x2

Comments: on mobile. Internet has been shut down since im flying east tomorrow. Not sure how you do a lot of your posting on mobile Lucifer this sucks. Ill try to catch up with you guys this weekend - enjoy your week and stay safe.

[Andalite]

Pull:

DB Row:
120x8, 6, 6

Pull ups:
BWx10x3

Cable lateral raises:
40x12x4

DB curls:
40x8x4

Face pulls:
70x12
70x10x3

Shrugs:
265x8x3

Hammer Curls:
40x8
45x8x2

Decline sit ups
15x2

Comments: on mobile. Internet has been shut down since im flying east tomorrow. Not sure how you do a lot of your posting on mobile Lucifer this sucks. Ill try to catch up with you guys this weekend - enjoy your week and stay safe.

First, that's a cool workout. I got DB Rows tomorrow so I'm excited

Second, good luck traveling, stay safe and I hope you have a fun week as well!

[Kcabo]

Legs:

Deadlifts:
455x4
455x4
455x4
495x1

Pause Squats:
275x4
275x4
275x5 Guy actually at the gym actually gave me some tips on my form and helped me out here, I was actually stronger on the final set.


Back Extension:
200x8
250x5
250x4

BB Lunges:
135x8
155x6

Seated Calf Raises:
140x10
140x10

Hack squat for Calves:
2 plates, 3 sets of 10

[Comments]: not a bad session at the new gym. Familiarizing myself with everything and getting back into the grind. Felt really good to get back into it. I decided to start with DLs instead of squats today since that's currently my favorite lift I forgot to hit up some leg curls, oh well. I'll try to catch up with you bros soon. Moving 3,000 miles is a major hassle

[davisj3537]

Hopefully the move isn't too bad on you. Awesome to get advice from knowledgeable people at the gym. In recent years I've only found one guy that isn't a broscientist and actually seems to know his shiz. Then again I don't go around quizzing random people. lol

[Andalite]

You are so strong! Very good DL

[Kcabo]

Push:

BB Flat Bench:
295x5
295x5
295x5
315x3

Incline DB Press:
110x6
110x6
110x5

Cable Crossovers:
35x10
35x10
35x10
35x8

DB Overhead Triceps extensions:
110x6
110x6
110x6

Pushdowns:
72.5x10
72.5x10
72.5x10
72.5x10

[Kcabo]

Hopefully the move isn't too bad on you. Awesome to get advice from knowledgeable people at the gym. In recent years I've only found one guy that isn't a broscientist and actually seems to know his shiz. Then again I don't go around quizzing random people. lol

Yeah most of the time people give me advice and I just act nice and say thanks even though I don't agree with it/change my way of doing things haha.

You are so strong! Very good DL

Thanks man. It feels good to be back at it. I think the extra days off were beneficial

[iron619]

Solid bench press session, especially considering all the stuff going on with your recent schedule.

Does your new gym have 115 lb dumbbells? Because if they do, I think you are ready to move up for work sets with these--you have been pretty consistent with killing it with the 110s.

[iron619]

Taking a break from training or just taking a break from logging?

[davisj3537]

Taking a break from training or just taking a break from logging?

^This

I was hoping to live via your logs after surgery cuz I can't workout:/

[Andalite]

He's probably just trying to get set up in his new home.

[davisj3537]

True. Settling in takes time; however let the record be known, we require legitimate updates. lol. Best of luck Shawn.

[iron619]

I wonder if this dude will ever be back!?

[Andalite]

I wonder if this dude will ever be back!?

I hope so!

[Kcabo]

Taking a break from training or just taking a break from logging?

^This

I was hoping to live via your logs after surgery cuz I can't workout:/

He's probably just trying to get set up in his new home.

Sorry guys, I was getting situated at home and scaling back the training a bit. A break from this forum is never necessarily a bad thing either ha.

I'm still trying to get situated and set up a routine that I can stay committed to. I've been training roughly 4 days a week but haven't been pushing it as hard as I was. I may get back to logging soon, but for now I'll just try to catch up with you guys in yours.

Some recent sessions on the big 3's include 455x4 DL's, 315 for triples on bench, and 365lb squats for 4, so not too bad.

I wonder if this dude will ever be back!?

It's hard to stay away for too long

[davisj3537]

Nice to know you are alive sir.

[Andalite]

good to see you posting!

[iron619]

Some recent sessions on the big 3's include 455x4 DL's, 315 for triples on bench, and 365lb squats for 4, so not too bad.

Not too shabby, friend.

Have you found a good gym in your new area, or are you still browsing around?