KB's Time To Get Big, Time In The Gym = Time Well Spent

[kbismadkool]

i started working out last summer (june 08) and was around 160lb, but before that i did a mini bulk with some half ass lifting to get me to 160, then over the summer i made my transformation and turned into a "big" 165, people were shocked and some accused me of taking roids because i was just skinny as hell lol, im 6'1-6'2ish and i weigh 178lbs now, i want to be as close to 200lbs as possible by december, i want to rep 225 10 times on bench, i want to squat 315 5 times, and i want to deadlift 315 8 times. hopefully some people will watch me progress or help out, but if not oh well. i will continue to post here to see myself grow.

My Split is

Monday - Chest
Tuesday - Back
Wednesday - Shoulders n Tris
Thursday - Legs N Bis
Friday - Chest

[Rico162]

i started working out last summer (june 08) and was around 160lb, but before that i did a mini bulk with some half ass lifting to get me to 160, then over the summer i made my transformation and turned into a "big" 165, people were shocked and some accused me of taking roids because i was just skinny as hell lol, im 6'1-6'2ish and i weigh 178lbs now, i want to be as close to 200lbs as possible by december, i want to rep 225 10 times on bench, i want to squat 315 5 times, and i want to deadlift 315 8 times. hopefully some people will watch me progress or help out, but if not oh well. i will continue to post here to see myself grow.

My Split is

Monday - Chest
Tuesday - Back
Wednesday - Shoulders n Tris
Thursday - Legs N Bis
Friday - Chest

Well KB brother, Big brother will be watching you as I have been from day one. Keep up the great work....O BTW - Big Little Brother now....Chump you passed me...lol.

[kbismadkool]

Well KB brother, Big brother will be watching you as I have been from day one. Keep up the great work....O BTW - Big Little Brother now....Chump you passed me...lol.

hahah thanks bro but i still dont think so, and as always i appriciate you watching how im doing

[Rico162]

hahah thanks bro but i still dont think so, and as always i appriciate you watching how im doing

Well you are 180 lbs and im 160, so tell me who is bigger? But lil bro, its okay. Its good when the kids do better. Im very proud of you and your accomplishments and even more after your return. So you keep up with that fantastic work and reach that goal. Rock on KB.

Btw: My workout is:
Mon - Chest - Calis 0 Abs
Tues - Total Arms -Abs
Weds - Legs - Abs - Calis
Thurs - Shoulders - Abs
Fri - Back and Chest Ego Boosters - Calis - Abs

[kbismadkool]

Bench

185 - 5 times
205 - 3 times (shoulder was bothering me alot)
225 - 1 time, very easy but my shoulder was hurting coulda done one or two more


Incline Dumbells

60lbs 10 times, easy but shoulder was killing me so i dropped the weight
40lbs failure
40lbs failure
40lbs failure

Hammer Strength Decline Press

Four 45s total 12 times
Six 45s Total 10 times
Six 45s Total and Two 25s 9 Times

Superset Low to High Cable Flyes with Cable Flyes

17.5 Eight Times
22.5 Eight Times
27.5 Eight Times
12.5 Failure

i am gettting my shoulder checked out during the begining of september because my left one kills me especially on flat so no more flat bench for now

[kbismadkool]

heres a wonderful pic

[Rico162]

KB thats gross. Dude that was a sick accident. Well look at where you are now. So you overcame it. Good deal.

[Rico162]

Bench

185 - 5 times
205 - 3 times (shoulder was bothering me alot)
225 - 1 time, very easy but my shoulder was hurting coulda done one or two more


Incline Dumbells

60lbs 10 times, easy but shoulder was killing me so i dropped the weight
40lbs failure
40lbs failure
40lbs failure

Hammer Strength Decline Press

Four 45s total 12 times
Six 45s Total 10 times
Six 45s Total and Two 25s 9 Times

Superset Low to High Cable Flyes with Cable Flyes

17.5 Eight Times
22.5 Eight Times
27.5 Eight Times
12.5 Failure

i am gettting my shoulder checked out during the begining of september because my left one kills me especially on flat so no more flat bench for now

Lighten up on the shoulder. I had to go to incline only due to the rotator thing. So you NEED to back off or make it light weight with more reps. You dont want to go through what I did. I forbid you for going there..lol.

Overall its a good routine. I looks like a bit much for a day, but its a good routine.

[kbismadkool]

KB thats gross. Dude that was a sick accident. Well look at where you are now. So you overcame it. Good deal.

hahah yea it loooks disgusting

Lighten up on the shoulder. I had to go to incline only due to the rotator thing. So you NEED to back off or make it light weight with more reps. You dont want to go through what I did. I forbid you for going there..lol.

Overall its a good routine. I looks like a bit much for a day, but its a good routine.

yea, i no im just gonna do rotator cuff exercies and revese flyes for shoulder day, as for chest days when i do decline i dont feel it in my shoulder and can go real heavy too, so im just gonna go back to that for now

[kbismadkool]

T Bar rows with barbell

1 45s 15 times
2 45s 12 times
3 45s 9 times
3 45s and 1 25 5 times

Pull Ups w/ Lat Pulldown

5 ups, 120lbs 10 times
4 ups, 140lbs 8 times
4 ups, 160lbs 7 times

Low Row

dnt remember how much weight but 4 sets

Iso Lateral Hammer Strength machine

4 45s total 8 times
6 45s total 8 times




Next week im going to start deadlifting again

[hello1352]

ok good going man.

[Rico162]

T Bar rows with barbell

1 45s 15 times
2 45s 12 times
3 45s 9 times
3 45s and 1 25 5 times

Pull Ups w/ Lat Pulldown

5 ups, 120lbs 10 times
4 ups, 140lbs 8 times
4 ups, 160lbs 7 times

Low Row

dnt remember how much weight but 4 sets

Iso Lateral Hammer Strength machine

4 45s total 8 times
6 45s total 8 times




Next week im going to start deadlifting again

We did shoulders on Thursday and back today. On shoulders we did
Seated Military 115x4
Behind the neck 115x4
DB presses machine 50x4 till exhaustion each set
Reverse Flies - 80 lbs x 4 sets till exhaustion
DB Shoulder Shrugs 50x10, 55x10, 60x10. 65x10, 70x10 then down.
Single Arm Military Press Machine 70 lbs per arm x4 till exhaustion
Rotator Raises 12.5 lbs 10 per arm x 5 sets.

Back another story, but it was intense. 5 machines, all circuit training 10-15x 5 sets per machine.
DB raises 50-70 lbs x 10x5 sets

Also a plyometric workout chinups, lat pulls, leg raises, platform jump, 25 jumping jacks x 5 sets

Then we did chest pump booster.
http://www.youtube.com/watch?v=DiWsve_jrxI&

Thats it. All done in 1.25 hrs.

You done good KB.

[hitchafide]

We did shoulders on Thursday and back today. On shoulders
Then we did chest pump booster.
http://www.youtube.com/watch?v=DiWsve_jrxI&


You done good KB.

holy **** i gotta try that

[Rico162]

holy **** i gotta try that

Glad you like that one. But thats just a part of it. Check out this one for back too, and biceps.

http://www.youtube.com/watch?v=fBsZo0nBJRQ&f

[kbismadkool]

We did shoulders on Thursday and back today. On shoulders we did
Seated Military 115x4
Behind the neck 115x4
DB presses machine 50x4 till exhaustion each set
Reverse Flies - 80 lbs x 4 sets till exhaustion
DB Shoulder Shrugs 50x10, 55x10, 60x10. 65x10, 70x10 then down.
Single Arm Military Press Machine 70 lbs per arm x4 till exhaustion
Rotator Raises 12.5 lbs 10 per arm x 5 sets.

Back another story, but it was intense. 5 machines, all circuit training 10-15x 5 sets per machine.
DB raises 50-70 lbs x 10x5 sets

Also a plyometric workout chinups, lat pulls, leg raises, platform jump, 25 jumping jacks x 5 sets

Then we did chest pump booster.
http://www.youtube.com/watch?v=DiWsve_jrxI&

Thats it. All done in 1.25 hrs.

You done good KB.

Glad you like that one. But thats just a part of it. Check out this one for back too, and biceps.

http://www.youtube.com/watch?v=fBsZo0nBJRQ&f

thats insane keep up the great work and i will definately check it out

[kbismadkool]

Decline Bench

185 5 times
205 5 times


Flat Bench

225 2 times

Decline Bench (again on 1 more set)

235 1 time but i messed up when i locked out so i stopped




HAmmer Stregnth Decline Machine

4 45s total 10 times
6 45s total 10 times
6 45 total and 2 25s 5 times

Incline Bench

135 6 times
135 6 times
95 till failure



High To low cable flies 1 arm
3 sets going up in weight each time starting at 12.5 and ending at 22.5



1 Set of Regular Cable Flies till Failure

22.5 lbs



this monday im gonna push it harder gonna set some prs i feel

[kbismadkool]

Deadlift (finally started back up on these =] )

135 x 10
225 x 6
275 x 5 felt i could go heavier but i wanted to take it easy


T-Bar Rows

1 45 x 12
2 45s x 10
3 45s x 8
3 45s and 1 35 x 4 (but there were cheating whore reps only got 1 and a half clean ones lol)

Pull Ups...i suck at these and my right one sticks out more when i do them
supersetted with lat pull down

Some Hammer Strength Lat Machine

Back Extentions

[Rico162]

Deadlift (finally started back up on these =] )

135 x 10
225 x 6
275 x 5 felt i could go heavier but i wanted to take it easy


T-Bar Rows

1 45 x 12
2 45s x 10
3 45s x 8
3 45s and 1 35 x 4 (but there were cheating whore reps only got 1 and a half clean ones lol)

Pull Ups...i suck at these and my right one sticks out more when i do them
supersetted with lat pull down

Some Hammer Strength Lat Machine

Back Extentions

Nice job KB. Hey start getting to love pullups. Its one of the few things you can do with your body that can train with all 165 lbs of your total weight.
So do them and stop complaining....lol.

http://www.youtube.com/watch?v=fBsZo...e=channel_page

You know me, I aint gonna quit comin down on you. So be prepared.

[kbismadkool]

Bench

185 x 7
205 x 3
225 x 2

Incline

115 x 10
135 x 10
155 x 7

Decline Bench Supersetted with Hammer Stregnth Declince Machine

Low To High Cable Flies

[kbismadkool]

CGBP

135 x 10
115 x 15
115 x 15

1 Arm Reverse Pressdown Super WIth 1 Arm Pressdown

Dips

Tricep Pressdown Machine
5 or 6 sets worked up to 230 x 7

DB Hammer Curls
40 x 10
45 x 8
55 x 2 (50s were gone)

DB Curls
30s Failure
25s Failure
20s Failure

Preachers w/bar
40 x 10
60 x 8

Cable Curls
2 sets



REverse Curls
Wrist Curls

[Rico162]

CGBP

135 x 10
115 x 15
115 x 15

1 Arm Reverse Pressdown Super WIth 1 Arm Pressdown

Dips

Tricep Pressdown Machine
5 or 6 sets worked up to 230 x 7

DB Hammer Curls
40 x 10
45 x 8
55 x 2 (50s were gone)

DB Curls
30s Failure
25s Failure
20s Failure

Preachers w/bar
40 x 10
60 x 8

Cable Curls
2 sets



REverse Curls
Wrist Curls

Leg Day. This is what I did today:

Seat Pressed up to 700 lbs. Started at 400 10 per set.
Squated up to 225x8 - Rare for me due to (FEAR)
Maxed Out the Leg Extension - 255 lbs,
Maxed Out the Calf - 400 lbs x 25 - 5 sets,
Ham Curls - 150 lbs - 5 sets...,
Groin Squeeze - 150 lbs - 5 sets
Im gonna be so sore tommorw.

Im trying to catch up with you KB. Slow down brother!!!!

[kbismadkool]

Leg Day. This is what I did today:

Seat Pressed up to 700 lbs. Started at 400 10 per set.
Squated up to 225x8 - Rare for me due to (FEAR)
Maxed Out the Leg Extension - 255 lbs,
Maxed Out the Calf - 400 lbs x 25 - 5 sets,
Ham Curls - 150 lbs - 5 sets...,
Groin Squeeze - 150 lbs - 5 sets
Im gonna be so sore tommorw.

Im trying to catch up with you KB. Slow down brother!!!!

hahah your doing fine, i need to catch up with you on legs...do you go ATG when you squat? i do, but your doing an amazing job so its definately the other way around, im trying to catch up to you

[Rico162]

hahah your doing fine, i need to catch up with you on legs...do you go ATG when you squat? i do, but your doing an amazing job so its definately the other way around, im trying to catch up to you

Thanks brah, but you youths got something more powerful then we did. Its making beasts out of preteens-teens. Its working mas sick too. So l know you will far exceed me. As far as ATG..Im thinking you mean how far down I go. I drop to a seated position. I also keep a rythym bounce going so I dont lose momentum. I was just shocked I got 225 and it was light. Mostly due to anger cause the kid l was training left me and is training with a friend, so that pissed. So im back in solo mode and never training or training with anyone else again. Cant do this no more.
Anyhows you are going great and doing an awesome job. So keep rocking it hard KB.

[kbismadkool]

Thanks brah, but you youths got something more powerful then we did. Its making beasts out of preteens-teens. Its working mas sick too. So l know you will far exceed me. As far as ATG..Im thinking you mean how far down I go. I drop to a seated position. I also keep a rythym bounce going so I dont lose momentum. I was just shocked I got 225 and it was light. Mostly due to anger cause the kid l was training left me and is training with a friend, so that pissed. So im back in solo mode and never training or training with anyone else again. Cant do this no more.
Anyhows you are going great and doing an awesome job. So keep rocking it hard KB.

oh wow that sucks bro, did he at least tell you? or did he just ditch you all together which wouldnt be cool at all. and i PRd today at Deadlifts 295 x 4 (i think it sucks and i could do more reps) but i dont think im getting the initial liftoff right, so im gonna watch some vids and check my form next week

[Rico162]

oh wow that sucks bro, did he at least tell you? or did he just ditch you all together which wouldnt be cool at all. and i PRd today at Deadlifts 295 x 4 (i think it sucks and i could do more reps) but i dont think im getting the initial liftoff right, so im gonna watch some vids and check my form next week

Well he did't show up on Friday saying he was sick. Thats happens. But when I asked him if he was training on Monday (Labor Day), he told wanted to meet for lunch. Then when I (txted) him if he was gonna be there on Monday, he then told me that thats why he wanted to meet, so we could talk. Then he told me that a friend asked him to train with him in the evenings. So I already knew where this was going. I told him it was his choice, but I let him know that it did bother me after l trained him for 6 months. Thats was the last time l heard from him. Its like a week now. So im through with helping others and I dont want to train with anyone ever. Im in solo mode now and more focused and better workouts. I went backwards to bring him forward.

295 is great brother. I know you are back and will be kicking some butt. So you keep up the great work and as you know l support you all the way.
My goal now is to grow.
Next leg day 800 lb leg press. (goal is 1100)
Squat 275
Each week, break my record. Its all about me now.
Cya soon

[kbismadkool]

Deadlift

135 x 8
225 x 5
315 x 5 PR
155 x 8

T-Bar Rows

Lat Pulldown

1 Arm Lat Pulldown

Back Extenions

[Rico162]

Deadlift

135 x 8
225 x 5
315 x 5 PR
155 x 8

T-Bar Rows

Lat Pulldown

1 Arm Lat Pulldown

Back Extenions

Nice job KB. I see that you are sticking to your routine and are consistent. Keep up the great work. I been having good workouts lately too. Im more in to myself now. So Its going well. Keep up the great work my brother.

[kbismadkool]

Nice job KB. I see that you are sticking to your routine and are consistent. Keep up the great work. I been having good workouts lately too. Im more in to myself now. So Its going well. Keep up the great work my brother.

yeah im pretty pumped i just started squatting again and i got 275 parallel, but when i squat for reps its always ATG, so hopefully my legs will blow up in the next two months. glad to hear its going good over by you too

[Rico162]

yeah im pretty pumped i just started squatting again and i got 275 parallel, but when i squat for reps its always ATG, so hopefully my legs will blow up in the next two months. glad to hear its going good over by you too

I posted this on ******** yesterday.
Leg Day Weds.
800 lbs seated press....
275 lbs standing squat....
300 lbs calf raise...
255 lbs leg ext....
160 lbs ham curl....
120 lbs groin ext.
Good leg day for me. So I increased my leg press by 100 lbs and my squat by 50 lbs. Next week, 900 lbs leg press and 300 on squats. Im lovin this. I know some do better, but again, this is major progress for me.

We are running neck and neck on squats. I am still freaked doing them. Especially with no spotter.
You are doing great K. Your legs will blow up as long as you are consistent.

[kbismadkool]

I posted this on ******** yesterday.
Leg Day Weds.
800 lbs seated press....
275 lbs standing squat....
300 lbs calf raise...
255 lbs leg ext....
160 lbs ham curl....
120 lbs groin ext.
Good leg day for me. So I increased my leg press by 100 lbs and my squat by 50 lbs. Next week, 900 lbs leg press and 300 on squats. Im lovin this. I know some do better, but again, this is major progress for me.

We are running neck and neck on squats. I am still freaked doing them. Especially with no spotter.
You are doing great K. Your legs will blow up as long as you are consistent.

thanks, im definately going to be consistant with legs from now own....but dont u rep 275 on squat? or did u max too? cause if u rep it you are wayyyyyy ahead of me