It's been several years, but I had good results with this program. I don't buy half of what Kris Gethin preaches (neither does he judging by the number of times he contradicts himself), but the program is motivational and does work, as long as you know enough to ignore the B.S. he often spews.
|
Thread: KG 12 week trainer
-
10-02-2017, 08:35 AM #1
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
KG 12 week trainer
-
10-02-2017, 08:49 AM #2
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Week 1
Weight - 188
Monday - Legs
(Morning) - Walking - 20 minutes
Leg Press - 270x12 (w), 360x15, 450x12, 540x8
Seated Leg Curls - 70x12 (w), 100x15, 115x12
Lying Leg Curls - 95x12, 100x12, 105x12
Leg Extensions - 85x12 (w), 115x15, 130x15, 145x15
Hack Squats - 0x12 (w), 90x12, 140x12, 160x12
Treadmill Walking - 20 minutes
Tuesday - Chest/Triceps
(Morning) Walking - 20 minutes
Flat DB Bench - 45x12 (w), 55x12 (w), 75x10, 80x6
Standing Cable Flyes - 30x15, 37x10
Straight Arm Pullover - 40x12, 50x12
Rope Pushdowns - 27.5x12 (w), 50x15, 55x12, 57.5x8
Skullcrushers - 70x12, 70x10, 70x8
Seated Overhead DB Extensions - 40x15, 50x12, 55x12
Elliptical - 20 minutesLast edited by Vawn; 10-03-2017 at 10:10 AM.
-
10-04-2017, 08:49 AM #3
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 3, Wednesday - Back/Biceps
Hammer-grip Cable Pulldowns - 75x12 (w), 95x12, 110x12, 120x12
Barbell Rows - 115x10, 135x12, 145x10
Hyperextensions - 0x12 (w), 25x12, 35x12
Straight-arm Pulldowns - 12.5x10, 17.5x10, 20x10, 22.5x10, 25x10, 27.5x10, 30x10
Single-arm Cable Curls - 10x15 (w), 15x15, 20x15, 25x15
Standing DB Curls - 25x10, 30x10, 30x10
Standing Cable Rope Hammer Curls - 22.5x15, 25x15, 27.5x15
Treadmill Walking - 20 minutes
Day 4, Thursday - off
Walking - 20 minutes
Treadmill - 30 minutesLast edited by Vawn; 10-05-2017 at 10:53 AM.
-
10-05-2017, 10:52 AM #4
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 5, Friday - Shoulders/Calves/Abs
Seated Military Press - 45x10 (w), 95x12, 105x10, 110x10
Standing Side Laterals - 15x15, 20x15, 25x12
DB Upright Rows - 17.5x12, 20x12, 22.5x12
Reverse Machine Flyes - 65x7, 70x7, 75x7, 80x7, 85x7, 90x7, 95x7
Treadmill Walking - 20 minutes
(Afternoon) Walking - 20 minutesLast edited by Vawn; 10-07-2017 at 05:31 AM.
-
-
10-07-2017, 05:32 AM #5
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 6, Saturday - Legs
Superset
Leg Extensions - 60x30, 70x30
Seated Leg Curls - 60x20, 70x20
Superset
Barbell Lunges - 45x20, 45x20, 45x20
Lying Leg Curls - 70x20, 75x20, 80x20
Squat Leg Press - 90x50, 140x50, 140x50
Superset
Leg Extensions - 78x30
Seated Leg Curls - 75x20
Walking - 20 minutes
Day 7, Sunday - Calves/Abs
Walking - 20 minutes
Superset
Sit-ups - 10, 10, 10
Seated Calf Raises - 90x10, 100x10, 110x10
Standing Calf Raises - 90x10, 95x10, 100x10
Treadmill Walking - 20 minutesLast edited by Vawn; 10-08-2017 at 10:39 AM.
-
10-09-2017, 08:20 AM #6
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Week 2
184 lbs (-3)
Day 8, Monday - Chest/Triceps
Flat DB Bench - 45x10 (w), 55x10 (w), 80x8, 80x8
Flat DB Flyes - 30x10, 40x10, 45x10
Cable Crossovers - 37x10, 40x10, [40×10 + 30x10]
Roc-it Machine Flyes - 60x10, 67x10, [67×8 + 46x10]
Tricep Pushdowns - 32.5x10 (w), 50x12, 60x12, [70×10 + 50x10]
Standing Cable Kickbacks - 10x10, 15x10, [20×10 + 15×10]
Giant Set
Skullcrushers (Behind head) - 25x7, 35x7
Skullcrushers (Forehead) - 25x7, 35x7
Rockers - 25x7, 35x7
Walking - 20 minutes
Calories 2162 (45/29/26)
Day 9, Tuesday - Shoulders
Walking - 20 minutes
Seated Barbell Military Press - 45x10 (w), 105x8, 115x8, 120x8
Superset
Standing Side Laterals - 20x15, 22.5x15, 25x15
Behind-back Side Laterals - 5x15, 7.5x15
Seated Machine Shoulder Press - 140x10, 160x10, [170×10 + 110x10]
DB Shrugs - 45x20, 55x20, 60x15
Machine Reverse Flyes - 3x10, 7x10, 7x10, 10x10, 13x10, 13x10, 13x10
Walking - 20 minutesLast edited by Vawn; 10-11-2017 at 05:20 AM.
-
10-11-2017, 08:43 AM #7
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 10, Wednesday - Back/Biceps
Walking - 20 minutes
Hammer-grip Cable Pulldowns - 75x12 (w), 120x10, 130x10, 140x10
Roc-it Cable Pulldowns - 126x10, 136x10, 146x8
Single-arm DB Rows - 35x10, 40x10, 45x10
Rack Pulls - 95x15, 115x15, 135x15
Standing DB Hammer Curls - 12.5x20, 15x20, 17.5x20
Machine Preacher Curls - 70x15, 75x15, 80x12
Standing EZ Bar Curls - 55x10, 65x8, 65x8
Treadmill Walking - 20 minutes
Day 11, Thursday - off
Walking - 20 minutes
Treadmill Walking - 30 minutesLast edited by Vawn; 10-12-2017 at 09:28 AM.
-
10-13-2017, 08:35 AM #8
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 12, Friday - Legs
Superset
Leg Extensions - 85x12 (w), 145x15, 150x15, 155x15
Partial Leg Extensions - 145x15, 150x15, 155x15
Lying Leg Curls - 80x10 (w), 100x15, 105x15, 110x15
Superset
Hack Squats - 0x50, 0x50, 0x50, 0x50
Standing Cable Leg Curls - 10x20, 15x20, 20x20, 25x20
I don't have a regular hacksquat machine, so I'm using a more upright squat machine. Even with no additional weight from the base machine, fifty reps sucks and I had to use rest/pause to get the reps. The biggest issue seems to be cardiovascular.
Elliptical - 20 minutes
Day 13, Saturday - Calves/Abs
Standing Calf Raises - 100x15, 105x15, 110x15
Calf Raise on Hacksquat - 90x15 (w), 140x15, 190x15, 240x15
Sorry Kris. I'm not asking some random person to climb on my back to do Donkey Calf Raises. I did a similar movement on the hacksquat machine.
Hanging Leg Raises - 10, 10, 10
Treadmill Walking - 20 minutes
Day 14, Sunday - off
Treadmill Walking - 30 minutesLast edited by Vawn; 10-15-2017 at 08:09 AM.
-
-
10-16-2017, 08:42 AM #9
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Week 3
Weight - 185 lbs
I had a poor nutrition weekend with cheat meals. Gotta refocus. Also, I need to commit to drinking a gallon of water daily.
Day 15, Monday - Chest/Triceps
Walking - 20 minutes
Flat DB Bench - 50x10 (w), 60x10 (w), 85x8, 85x6
DB Pullovers - 55x12, 60x12, 60x12
Incline DB Flyes - 40x12, 45x12, [50×10 +30×10]
Bent-over Rope Extensions - 22.5x15 (w), 27.5x15, 37.5x15, 50x15
Dips - 12, 12, 10
Lying DB Extensions - 22.5x10, 22.5x10, 22.5x10
Bench Dips - 15, 15, 15
Twists - 50, 50, 50
Treadmill Walking - 20 minutes
Calories - 1911 (44/35/21)
Day 16, Tuesday - Back/Biceps
Walking - 20 minutes
Hammer-grip Cable Pulldowns - 75x12 (w), 140x12, 140x12, 140x10
Widegrip Cable Pulldowns - 100x15, 105x15, 110x12
2-Arm DB Rows - 30x15, 35x15, 40x15
Hammer-grip Pull-ups- 5, 5, 3
Seated DB Curls - 20x12, 20x12, 20x12
Preacher EZ Bar Curls - 35x14, 45x14, 50x12
Arm Curl Machine - 35x15, 45x15, 50x15
Twists - 50, 50, 50
Treadmill Walking - 20 minutes
Calories - 2078 (40/36/24)Last edited by Vawn; 10-18-2017 at 06:31 AM.
-
10-18-2017, 06:32 AM #10
-
10-20-2017, 09:05 AM #11
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 19, Friday - Shoulders/Calves
Weight - 184
Walking - 20 minutes
Superset
Standing DB Side Laterals - 25x15, 25x15, 25x15
Standing DB Front Raises - 10x15, 12.5x15
Machine Shoulder Press - 140x15, 150x15, 160x15
Bent-over Side Laterals - 7.5x10, 10x10, 12.5x10, 15x10, 17.5x10, 20x10, 20x10
Standing Calf Raises - 80x20, 85x20, 90x20, 90x20, 90x20
Treadmill Walking - 20 minutes
Calories - 2121 (49/29/22)
Day 20, Saturday - Legs
Leg Extensions - 75x10 (w), 120x10 (w), 150-60x100 (multi dropsets)
Leg Press - 90x30, 180x30, 230x20+10
Lying Leg Curls - 90x20, 95x20, 100x20
Squat Press - 90x30, 180x30, 270x20
Walking - 20 minutesLast edited by Vawn; 10-21-2017 at 03:20 PM.
-
10-23-2017, 08:39 AM #12
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 21, Sunday - off
Treadmill Walking - 20 minutes
Week 4
Weight - 185 lbs
I've been doing well on my nutrition during the week, but losing focus on the weekend. I'll dial in more.
Day 22, Monday - Chest/Triceps
Walking - 20 minutes
Flat DB Bench - 50x10 (w), 60x10 (w), 85x8, 85x8
Incline DB Flyes - 45x12, 50x12, [50×10 +35×10]
Rope Pushdowns - 32.5x12 (w), 55x12, 55x12, 55x12
Twists - 50, 50, 50
Treadmill Walking - 20 minutes
Calories - 2275 (44/29/27)
Day 22, Tuesday - Back/Biceps
Front Pulldowns - 90x12 (w), 120x12, 130x12, 140x10
Barbell Rows - 145x12, 145x12, 145x12
Seated Machine Rows - 90x12 (w), 140x12, 160x12
Hammer-grip Cable Pulldowns - 140x12, 145x8, 145x6
Machine Bicep Curls - 65x10 (w), [85×10+55×10+35×10], [90×10+60×10+40×10], [95×10+65×10+40×10], [100×8+70×10+45×10]
Standing EZ Bar Curls - [65×10+45×10+35×10], [65×9+45×8+35×10], [65×7+45×7+35×10], [55x6+45×6+35×8]
Twists - 50, 50, 50
Treadmill Intervals - [3% incline, 3.5/4.1/6.0] 20 minutesLast edited by Vawn; 10-24-2017 at 10:14 AM.
-
-
10-25-2017, 06:58 AM #13
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 23, Wednesday - Shoulders
Standing Side Laterals - 15x12 (w), [25×12+35×10(partial reps), 25×12+35 (pr), 25×12+35×6 (pr)]
Seated DB Military Press - 30×12(w), [45×12+30×12], [50×10+35×8], [50×8+35×7]
Reverse Machine Flyes - [100×12+100×15 (pr)]
Twists - 50, 50, 50
Treadmill Intervals - 20 minutes, [3 inc - 3.5/4.1/6.2]
Walking - 20 minutes
Day 24, Thursday - Chest
Walking - 20 minutes
Roc-it Machine Flyes - 7x10 (w), [10×12+7×12+4×12], [11×12+8×12+5×12], [11×10+8×10+5×12]
Machine Cable Press - 30x10 (w), [42.5×10+30×12+20×12], [42.5×12+30×12+20×12], [45×12+32.5×12+22.5×12]
Incline DB Flyes - [40×12+30×12+20×12], [45×10+30×10+20×10], [45×8+30×8+20×10]
Twists - 50, 50, 50
Treadmill Intervals - 20 minutes, [3 inc - 3.5/4.1/6.2]
Calories -Last edited by Vawn; 10-26-2017 at 10:03 AM.
-
10-28-2017, 06:27 AM #14
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
[Day 25, Friday - off
Walking - 20 minutes
Day 27, Saturday - Legs
Superset
Leg Press - 90x15 (w), [90×20+20+20+25], [140×20+20+20+25]
Barbell Squats - 45×20, 90x20
Superset
Roc-it Leg Extensions - [10x15+7×15+4×15], [11×15+8×15+5×15], [12×15+9×15+6×15]
Partial Leg Extensions - 10×20, 11×20, 12×20Last edited by Vawn; 10-28-2017 at 07:24 AM.
-
10-30-2017, 09:34 AM #15
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 28, Sunday - off
Treadmill Walking - 30 minutes
Week 5
Day 29, Monday - Chest/Triceps
Barbell Bench - 115x12 (w), 135x12 (w), 165x8, 175x8
Incline DB Bench - 45x12 (w), 55x12, 60x10, [60×8+45×8+30×10]
Machine Pec Flyes - [130×10+100×10], [145×8+115×8], [145×8+115×8]
Rope Cable Pushdowns - 32.5x12 (w), [55x12+40×12], [57.5×8+42.5×10], [57.5×6+42.5×6]
Bent-over Cable Extensions - [50x10+35×10], [50×10+35×10], [50×8+35×8]
Twists - 50, 50, 50
Treadmill Walking - 20 minutes
Day 30, Tuesday - Shoulders
Seated Smith Military Press - 0x15 (w), 50x12 (w), 70x12, 80x12, 90x10, 90x10, [90×10+50×12]
Machine Side Laterals - [80×12+50×12], [85×12+55×12], [90×10+60×10]
Barbell Shrugs - 115x15, 135x15, 135x15
Twists - 50, 50, 50Last edited by Vawn; 10-31-2017 at 09:14 AM.
-
11-02-2017, 08:53 AM #16
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 31, Wednesday - off
Treadmill Walking - 30 minutes
Walking - 20 minutes
Day 32, Thursday - Legs
Lying Leg Curls - 80x12 (w), [110x12+80×12], [115×12+85×12], [115×12+85×12], [115×8+85×8]
Super Squat Leg Press - 270x20,
Walking - 20 minutes
Day 33, Friday - Back
Walking - 15 minutes
Giant set
Chin-ups - 8, 8, 6
Widegrip Pulldowns - 110×12, 115x12, 120×12
Seated Cable Rows - [65×8+50×10], [65×8+50×10], [65×8+50×10]
Barbell Rows - 135x12, 145x12, 150x10Last edited by Vawn; 11-03-2017 at 10:13 AM.
-
-
11-04-2017, 06:42 AM #17
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 34, Saturday - Legs/Biceps
I had to cut both my leg day and back/Biceps days short due to sick kid issues, so I'm making up the rest today.
Leg Extensions - 105x10 (w), 135x10 (w), [150×20+120×20+90×20], [150×20+120×10+5+5,90×10+5+5], [150×20+130×15+5,90×10+5+5]
Superset
Seated Leg Curls - 90×10 (w), [100×15+70×15],
[105×15+75×15], [110×15+80×15]
Standing Calf Raises - 90×10 (w), [130×15+90×15], [130×15+90×15], [130×15+90×15]
Standing DB Curls - 20×10 (w), 25×12, 30×8, 35×6
Side Cable Curls - [25×8+20×8], [27.5×8+20×8], [30×6+20×8]
Standing Cable Curls - [22.5×20+17.5×20], [27.5×20+17.5×20], [30×20+20×10]Last edited by Vawn; 11-04-2017 at 07:54 AM.
-
11-06-2017, 09:08 AM #18
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 35, Sunday - off
Walking - 30 minutes
Week 6
Day 36, Monday - Shoulders/Calves
Walking - 15 minutes
Superset
Standing Side Laterals - [25×12+20×12+12.5×12], [25×12+20×10+12.5×10], [25×12+20×10+12.5×10]
Plate Raises - 25x8 (w), 25×12, 25×12, 25×12
Superset
DB Military Press - [35×12+30×12+25×12], [40×12+30×10+20×10], [45×8+30×8+25×6]
Seated Rear Raises - 10×12, 10×12, 12.5×12
DB Shrugs - 60×12, 65×12, 70×10
Superset
Standing Calf Raises - 100×12
Rotary Calf Machine - [150×10+110×12+70×12]
Workout got cut short again. I'll redo calves on a cardio day.
Day 37, Tuesday - off
Treadmill Walking - 30 minutesLast edited by Vawn; 11-07-2017 at 08:53 AM.
-
11-09-2017, 08:26 AM #19
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 38, Wednesday - off
Treadmill Walking - 40 minutes
Day 39, Thursday - Chest/Triceps
Walking - 20 minutes
DB Bench - 45x10 (w), 60x10 (w), 90x5, 90x5
Decline Barbell Bench - 135x10, 145x10, 155x10
Pec Flyes - 145x10, [155×10+125×10]
Cable Crossovers - 40x12, 40x12, [40×10+30×10]
Skullcrushers - 55x15, 65x15, 75x10
Seated DB Extensions - 55x12, 60x12, 60x10
Walking - 20 minutesLast edited by Vawn; 11-10-2017 at 08:34 AM.
-
11-10-2017, 08:37 AM #20
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 40, Friday - Legs
Walking - 20 minutes
Leg Press - 230x25, 250x25, 270x25
Squats - 115x10, 135x10, 145x10
Superset
Seated Leg Curls - 75x20, 80x20, 85x20
Lying Leg Curls - 90x20, 90x10+5+5, 90x15+5
Roc-it Leg Extensions - [5×20 + 7×10 + 10×5]
Twists - 50, 50, 50
Treadmill Walking - 20 minutes
Day 41, Saturday - Back/Biceps
Front Pulldowns - 90x12 (w), 140x10, 145x10, 150x10
Single Arm DB Rows - 40x15, 45x15, 50x12
Bent-over Barbell Rows - 135x15, 135x15, 135x15
Hammer-grip Cable Pulldowns - 130x15, 130x12, 130x10
Preacher EZ Bar Curls - 45x10 (w), 65x12, 70x10, 70x6
Concentration Curls - 20x12, 25x10, 25x9
Machine Curls - 45x10, 55x10, 65x10, 70x10, 75x10, 80x10, 80x10Last edited by Vawn; 11-11-2017 at 07:43 AM.
-
-
11-13-2017, 08:53 AM #21
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 42, Sunday - off
Week 7
Day 43, Monday - Shoulders/Calves/Abs
Walking - 20 minutes
Seated DB Military Press - 30x12 (w), 50x12, 55x12
Standing DB Side Laterals - 15x12 (w), 25x15, 30x12, 30x10
Standing Front DB Raises - 15x12, 15x12, 15x12
Standing Cable Side Raises - 7x15, 10x15, 13x10
DB Upright Rows - 22.5x10, 10, 10, 10, 10, 10, 10
Superset
Calf Press on Leg Press - 180x20, 230x20, 230x20
Crunch - 20, 20, 20
Day 44, Tuesday - off
Walking - 20 minutes
Treadmill Walking - 30 minutesLast edited by Vawn; 11-15-2017 at 06:37 AM.
-
11-15-2017, 06:40 AM #22
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2929
Day 45, Wednesday - Chest/Triceps
Incline DB Flyes - 35x12 (w), 40x10 (w), 50x12, 55x10
Machine Bench - 90x12 (w), 110x (w), 125x15, 145x15, 150x15, 155x15
Triceps Press Machine - 50x12 (w), 80x15 (w), 100x15, 120x15, 130x15, 135x15
Rope Triceps Pushdowns - 42.5x12 (w), 52.5x12, 55x12
Treadmill Walking - 20 minutesLast edited by Vawn; 11-15-2017 at 07:34 AM.
-
11-15-2017, 07:19 AM #23
-
11-16-2017, 08:44 AM #24
Bookmarks