Orca's 1st ever cut

[CapitalJay]

Hi Kevin! Hope you had a great weekend! That was a killer leg workout on Thursday - how was the recovery?

[orca]

Good leg day there.

Have a great weekend.

Fireworks on Friday.

Hope you had a good one! We watched the fireworks from Station Street. Short walk and we avoid the traffic.

holy legs batman...........!!!!!!! great workout dude!

Thanks Andy.

Very strong leg day!

Have a happy and safe 4th, Kevin

Thanks Penney. Hope you had a great weekend too.

Good morning Kevin! How are the legs?

My leg were sore. Got to love them DOMs.

Kevin,

Been catching up on your WOs ... nice progress.


Congratulations! We've been through 2 of those, and will have a 3rd this November.

The is my second and my third I have 11 more years to wait. I had a blast at he party.

Congratulations again! I understand the fear you must be feeling - our son is in the military, and just returned from deployment in early June. He was recently home on leave, and we took him back to the airport - to return to base - last Tuesday. That was rough, but at least he's back State-side for a while.

I can't tell you how proud we are.

I think the Army will be very good for him. We've heard from him a couple times in boot camp and he seems to be having a blast. He describes it as a cross between prison and camp.

Nice weights - I get huge DOMS from heavy leg presses. Is that a home gym? The leg press machines I use have several bars where you could stack (probably) 12 plates on each side.

I usually workout t the Y. I do a a small home gym but leg press is at the gym. The most I can fit is 6 plates per side which really doesn't make much sense.

Nice weights there too. I find Flyes to be the best isolation exercise for the pecs.

Subbed.

Thanks for stopping any and feel free to shout any any advice. All comments welcome.

Hey Kevin, I love all those PR's mate, well done. Isn't it funny how one workout often pushes you past multiple PR's.

Thanks Mate. Hitting the row numbers just threw me into overdrive. I was sooo psyched!

Saturdays PM Workout
Bi's

workout was at home

preacher curl - bench attachment 75 second rest between sets
1 x 10 @ 100
1 x 10 @ 100
1 x 10 @ 100
nice pause and squeeze at the top

incline hammer curls 75 second rest between sets
1 x 10 using 35's
1 x 10 using 35's
1 x 10 using 35's.

concentration curls 75 second rest between sets
1 x 10 using 35's
1 x 10 using 35's
1 x 10 using 35's
burn baby!

reverse curls 75 second rest between sets
1 x 10 using 25's
1 x 10 using 25's
1 x 10 using 25's

Good workout, nice energy again today.

[Hibiscus09]

Nice workout hottie!! It's taking me a minute after my extended break to process that orca=KMW=Kevin! LOL More coffee...........

Happy Monday!!

[orca]

Hi Kevin! Hope you had a great weekend! That was a killer leg workout on Thursday - how was the recovery?

Weekend was great. Lots of cookouts, sun and pool time.

Leg recovery....well that always takes a while.

Nice workout hottie!! It's taking me a minute after my extended break to process that orca=KMW=Kevin! LOL More coffee...........

Happy Monday!!

I love to be able to clear up that weekend to meet you guys camping. It would be so fun to finally meet some of you guys and it's so close by.

[Tifflex]

Hi Kevin.

[BergMuscle]

Nice bicep work on Saturday. What's on the schedule for today?

[Daimozz]

HEY! there iron arms.....another strong workout keep it up!

[ironwill2008]

Hello orca. Wanted to return the journal visit. I'm a bit late getting in here; are you recovering from a back injury?

That's a strong leg workout you posted. I'll have to keep an eye on your numbers! Stay with it. Later...

[orca]

Hi Kevin.

Hi Tiffany. How's my Georgia peach!

Nice bicep work on Saturday. What's on the schedule for today?

Thanks Berg
Chest tonight.....see below.

HEY! there iron arms.....another strong workout keep it up!

Still trying to catch you Andy.

Hello orca. Wanted to return the journal visit. I'm a bit late getting in here; are you recovering from a back injury?

That's a strong leg workout you posted. I'll have to keep an eye on your numbers! Stay with it. Later...

Minor back pull in the lower back. Took me about a month to really get over it.....Then I went and strained my left. I'm a freakin walkin disaster.

Thaanks for stopping in and please feel free to any advice.


Mondays PM workout

Chest/cardio

BB Bench Press
1 x 10 @ bar
1 x 10 @ 135
1 x 3 @ 205
1 x 5 @ 245
1 x 5 @ 255
1 x 5 @ 265 +2
1 x 2 @ 275 +1
1 x 5 @ 225

Good solid strong reps.

BB Decline Bench Press
1 x 8 @ 205
1 x 8 @ 205
1 x 10 @ 205

BB Incline Bench Press
1 x 8 @ 185
1 x 6 @ 185
1 x 4 @ 185
Not real good on these tonight. I was pretty spent.

flys
1 x 10 using 40's
1 x 10 using 40's
1 x 10 using 40's

Cardio - 45 minutes on the elliptical

Solid workout tonight. Tri was acting up again but not real bad. I was very happy with my flat bench and I' finally getting back to where I was at the beginning of the year.. Inclines I really suffered through. I wanted to do the second in my rotation but the incline bb bench was being hogged up. Next week I'll nail it.

[Pretty Hardcore]

Hey Kevin, fantastic workout, congrats on the upped reps. I'm positive you'll nail those inclines next week.

Have a great day!

[ironwill2008]

Minor back pull in the lower back. Took me about a month to really get over it.....Then I went and strained my left. I'm a freakin walkin disaster.

Stuff happens; if there weren't a few bumps in the road, the journey wouldn't be as interesting. Good workout, BTW. Later...

[CapitalJay]

Great chest workout, Kevin! Have a happy Wednesday!!

[ArchAngel'73]

Someone's on a roll!
Way to go brother, to what do you attribute this extra intensity to?

[orca]

Hey Kevin, fantastic workout, congrats on the upped reps. I'm positive you'll nail those inclines next week.

Have a great day!

I had to wait so long for the bench, I think I just lost my intensity.

Stuff happens; if there weren't a few bumps in the road, the journey wouldn't be as interesting. Good workout, BTW. Later...

Thanks! Yep, Just some minor bumps!

Great chest workout, Kevin! Have a happy Wednesday!!

Thanks Jay!

Someone's on a roll!
Way to go brother, to what do you attribute this extra intensity to?

2 Things....1) crazy work schedule has decreased so I'm back to getting consistent workouts in 2) I've recently switch to taking a new allergy medicine before bed that knocks me out so I've been getting a good nights sleep....haven't had a good nights sleep in years.

[Daimozz]

wow dude just checked out ur new photos! wow great results........looking much better then i am for sure!! great work man!

[bulldog71]

Great work Kevin!

[IronIc]

Your progress is coming along very nicely, Kevin!

[alkell]

BB Incline Bench Press
1 x 8 @ 185
1 x 6 @ 185
1 x 4 @ 185
Not real good on these tonight. I was pretty spent.

I don't wonder, that was a lot of heavy lifting done prior to these. Good work!

[DNG]

Good chest / tris blast!

[Tifflex]

2 Things....1) crazy work schedule has decreased so I'm back to getting consistent workouts in 2) I've recently switch to taking a new allergy medicine before bed that knocks me out so I've been getting a good nights sleep....haven't had a good nights sleep in years.

I hate when work interferes with training. I'm happy you're able to get quality sleep Kevin.

Have a great day!

[Hibiscus09]

Hiya cutie! I hope you've had a nice Thursday!

[orca]

Crazy week last week. Lots of all day design and requirement meetings Monday - Thursday...some of them lasting into the evening. I was working with a couple very intelligent people, that were very hyper and all over the place...hard to keep them focused.......totally wore me out mentally! Tuesday I did shoulders and Wednesday I did back...pretty much just the normal workouts. Thursday we concluded our meetings at 3:00 so I went home took a nap, got a decent leg workout and then pulled an all nighter to do some load testing. I got home about 5:30 AM, so that pretty much did me in for the day.

I had a great weekend....pretty much the same old same old summer stuff.

Tonight's back to normal chest and cardio.

[ironwill2008]

Good on ya for finding time to train. Where there's the desire, there's the time to do it. Good job. Later...

[alkell]

Hi Kevin, I hope your work eases up on you a bit this week.

[ArchAngel'73]

Good job fitting some workouts in. I understand the hyper intellectuals completely, they're hard to keep up with.

[DNG]

...all day design and requirement meetings Monday - Thursday...some of them lasting into the evening. I was working with a couple very intelligent people, that were very hyper and all over the place...hard to keep them focused...

Been there - that can drain you. (What's also sad - I used to be one of those young, hyperactive minds that was all over the place with wildly innovative design concepts...

Now ...

LOL



Glad you got the WOs in, though. I find they bring me back to earth...

[orca]

Good on ya for finding time to train. Where there's the desire, there's the time to do it. Good job. Later...

I was happy that I git them in.

Hi Kevin, I hope your work eases up on you a bit this week.

I'm looking forward to vacation in less than 2 weeks.

Good job fitting some workouts in. I understand the hyper intellectuals completely, they're hard to keep up with.

Yep!

Been there - that can drain you. (What's also sad - I used to be one of those young, hyperactive minds that was all over the place with wildly innovative design concepts...

Now ...

LOL



Glad you got the WOs in, though. I find they bring me back to earth...

Even though the workouts were not stellar, they really helped me through my week.




Mondays PM workout

Chest/cardio

BB Bench Press 2+ minutes rest
1 x 10 @ bar
1 x 10 @ 135
1 x 3 @ 205
1 x 5 @ 245
1 x 5 @ 265
1 x 3 @ 275 +1
1 x 5 @ 225

Not as smooth as last week

BB Incline Bench Press 2 minutes rest
1 x 8 @ 185
1 x 6 @ 185
1 x 6 @ 185
1 x 5 @ 185

These are totally kicking my butt. Swithched the order this week and moved these back to 2nd and I'm still really struggling with these.

BB Decline Bench Press 90 second rest
1 x 8 @ 205
1 x 8 @ 205
1 x 8 @ 205

good numbers here

flys 90 second rest
1 x 8 using 45's +5
1 x 8 using 45's +5
1 x 8 using 45's +5

Cardio - 45 minutes on the elliptical - moderately quick pace.


I was a little tired when I walked into the gym tonight. Not the best of nights sleep but feel like I got a decent workout in.

[ironwill2008]

Good bench work, orca! You'll be up to 3 plates a side before long; that's more than I can squat! Keep chipping away at it! Later...

[Pretty Hardcore]

Nice job on your chest workout.

Hope you have a great day!

[CapitalJay]

Hey Kevin! That's a solid chest workout. Why not put inclines in front of flat bench?