Kcabo's Log: Strength and Aesthetics.

[-Lucifer]

Impressive poundages, K. The GHR was done 'ghetto' style, I presume?

[davisj3537]

I wish I had access to a GHR. Jelly

[Kcabo]

Wow very powerful Leg session - Weighted GHR is no joke.

Impressive poundages, K. The GHR was done 'ghetto' style, I presume?

I wish I had access to a GHR. Jelly

Recently I have been writing down the wrong nomenclature, haven't picked up on it since I just run a template for these lifts. The machine I used today is more of a back extension machine than a GHR.

Similar to what this girl is doing:



I have done ghetto ghrs in this log as well, so I'll try to be clearer with the exercise next time.

[TheBeastTyler]

Nice progress so far, man. Keep it up!

[davisj3537]

Dat bubble!

[nwskier]

strong DL session and those GHRs... damn! solid

[Kcabo]

"Today, you've got a decision to make. You're gonna get better or you're gonna get worse, but you're not gonna stay the same. Which will it be?" - Joe Paterno

R.I.P.

Push coming later.

[Kcabo]

Push:

BB Flat Bench:
295x5
295x5
295x4
295x4

BB Incline Bench:
225x8
225x6
225x6
225x5

Dips:
BWx10
BW+45lbx10
BW+90lbx8
BW+90lbx8

DB Overhead Triceps extensions:
85x10
85x8
85x8
85x8

Incline Cable Flys:
50x12
50x12
50x10
50x10

Decline Skullcrushers: Supersetted with some decline sit-ups
80x10
80x8
80x8

Decline Sit-ups:
20
18 Started to cramp up so I stopped here.

Reverse Grip Straight Bar Pushdowns:
70x12
80x12
90x12
90x12

[Comments]:
Felt pretty good today at the gym - did a little extra tri work today than normal.

[MWheatley]

Really like the exercise selection all around, and a good mix of heavy sets and volume. That one's gunna spark some growth!

[-Lucifer]

Strong effin' dips, K.

[davisj3537]

Bur





























ly

[Kcabo]

^ Thanks guys

Pull:

One arm DB Row:
100x10
100x10
100x8
100x8

Pull-downs:
145x10
145x10
145x8
145x8

DB Lateral Raises:
30x12
30x12
30x12
30x10

DB Curls:
30x12
30x12
30x12
30x10
30x10

DB Rear Delt Flys:
20x12
25x10
25x10
25x8
25x8

Shrugs:
265x10
265x10
265x10

Standing Calf Raises:
495x8
495x8
495x8
495x8

DOH Static Holds:
275x10sec
295x10sec
295x10sec

Comments
Static holds are mighty tough after all these exercises

[nwskier]

nice quality benching. especially considering you are probably still shy 20lb of regular working sets?

rows and back work looks light for you, eh?

[davisj3537]

So when are you coming to the dark side and competing? You know you got some strong lifts bud. Even if you competed at 198 you'd do VERY well.

Edit: dem static holds. I know they'll increase like crazy for at least a month...if you're lucky you won't drop one side of a BB like my dumbass and have the whole fuarking gym staring at you. Lesson learned: don't do BB holds on a bench safety hook. Do them in the squat rack.

[Kcabo]

nice quality benching. especially considering you are probably still shy 20lb of regular working sets?

rows and back work looks light for you, eh?

Yeah I'm considering working on increasing my volume on bench a bit instead of doing 4's at 315, maybe work towards sets of 5-6 @ 295, but we will see.. sometimes it's a game time decision.

Yeah, back has been pretty light for the most part, but I'm not too strong at rows in general

So when are you coming to the dark side and competing? You know you got some strong lifts bud. Even if you competed at 198 you'd do VERY well.

Edit: dem static holds. I know they'll increase like crazy for at least a month...if you're lucky you won't drop one side of a BB like my dumbass and have the whole fuarking gym staring at you. Lesson learned: don't do BB holds on a bench safety hook. Do them in the squat rack.

I've been considering it for a while - I may try one @ 181lbs at some point. If I competed I'd be looking for some raw/natural federations that actually do some sort of drug testing. I'm not very familiar with many PL feds though do you have any that come to mind?

Lol @ your story

[davisj3537]

I prefer to only lift in "tested" feds, though I've been to two meets and tied a natl record at one and I've never been tested. It is supposedly random, but I've yet to even hear anything about it from anyone. Picking a fed isn't very hard really. You just need to find feds that offer meets around you (that narrows it down a bunch.) Then pick a raw fed that is tested...there may only be one or two in your area. There is a good link for that...let me see if I can find it.

Edit: http://www.powerliftingwatch.com/node/4421

[Kcabo]

Legs:

Squats:
365x5
365x5
365x4
365x3

Deficit Conv Deadlifts:
405x5
405x5
405x5

Leg Extensions:
2 sets of 12
2 sets of 10
Setting #11

Lying Leg Curls:
2 sets of 12
1 Set of 10
Setting #7

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

Standing Calf Machine: Different one than usual - this one was plate loaded
4 Plates totalx12
6 Plates totalx10
6 Plates totalx10
6 Plates totalx8

Decline Sit-ups:
20
20

[Comments]
Wasn't able to get to the gym this weekend, did some legs today and did better than the previous workout so that's always a plus.

At this Gold's I'm at they only have one rack with safety bars. So this kid was squatting and then moves to deadlifts inside the rack. Why do people insist on DLing inside the rack? Either way I asked him to move out so I could squat and he was cool about it. I've seen a few people do this now - makes zero sense to me, especially at a gym with 1 rack with safety bars.

[-Lucifer]

That's the main reason why I dislike public gyms - you have to share or deal with unnecessary crap.

[davisj3537]

My gym only has one rack with safety bars too. Poor design and then throw noobs curling/rowing in the rack on top of it and I get pretty irritated on leg days.

[Kcabo]

That's the main reason why I dislike public gyms - you have to share or deal with unnecessary crap.

Definitely true.

My gym only has one rack with safety bars too. Poor design and then throw noobs curling/rowing in the rack on top of it and I get pretty irritated on leg days.

Yeah, it hasn't been too bad, but sometimes I run into that problem as well. I'll start warming up in the rack that doesn't have safety bars sometimes, but I don't like squatting working set kinda weight without bars, especially if I plan on pushing myself... that's a potential one way ticket to snap city.

[davisj3537]

Definitely true.


Yeah, it hasn't been too bad, but sometimes I run into that problem as well. I'll start warming up in the rack that doesn't have safety bars sometimes, but I don't like squatting working set kinda weight without bars, especially if I plan on pushing myself... that's a potential one way ticket to snap city.

Same

[Kcabo]

Push:

Incline DB Press:
110x8
110x8
110x6
110x6

DB Shoulder Press
85x6
85x6
90x5
90x5

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

DB Overhead extensions:
90x8
90x8
90x8
90x8
75x10

Rope Push-downs:
40x12
40x12
40x12

DB Flys:
35x10
35x10
35x10

[TheBeastTyler]

Those are some crazy incline DB press sets, man.

[Kcabo]

^ Thanks Beast

Pull:

Pull-ups:
BWx10
BWx10
BWx10
BWx10

BB BOR:
225x6
225x6
225x6
225x6

Chin-ups:
BWx10
BWx10

Cable Lateral Raises:
40x12
40x12
40x12
40x12

DB Incline Curls:
30x8
30x8
30x8
30x8

DB rear delt flys:
20x12
20x12
20x12
20x10

Shrugs:
225x10
275x10
275x10
275x10 dropped to 225x10

Cable Curls:
90x12
90x12
90x10

[-Lucifer]

Love the cable side raises. Better than using dumbbells, imo.

[Kcabo]

Love the cable side raises. Better than using dumbbells, imo.

I just started doing them maybe about 6 months ago or so. I love the movement as well now, I've been alternating between DBs/cables since I tried them out. I perform them slightly different though - DBs I hold out in front of my thigh with elbows bent slightly, and cables are more towards my side/back of thigh when I do them.

[-Lucifer]

I just started doing them maybe about 6 months ago or so. I love the movement as well now, I've been alternating between DBs/cables since I tried them out. I perform them slightly different though - DBs I hold out in front of my thigh with elbows bent slightly, and cables are more towards my side/back of thigh when I do them.

Yep, I've done the variant you mentioned. Burns like crazy.

[Kcabo]

Yep, I've done the variant you mentioned. Burns like crazy.

Yeah man, best ISO for the lateral delt.

Legs:

Conventional Deadlifts:
455x5
455x4
455x4
455x3

Box Squats:
285x5
295x5
305x3

Leg Extensions:
12
12
10
10
Setting #12

Single Leg Leg Curl:
60x10
60x10
60x8

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

Calf Machine: Plate loaded
10
10
10
6 Plates total

[Comments]: I had the absolute worst calf DOMS this week from switching the machines around. I was still sore a little bit today, but trained them anyway. The session felt pretty good overall - I was absolutely torched by my 3rd set of box squats.

[-Lucifer]

How high was the box? Are you working on a sticking point?

[Kcabo]

How high was the box? Are you working on a sticking point?

I don't have an exact measurement, but it's below parallel for sure - it's the lowest box they have at the gym.

I don't think I'm necessarily weak out of the hole, but just looking to build more explosiveness in general out of the hole in my squat. Instead of squatting 2x a week, it adds a bit of variation to my routine, which I enjoy. Same reason why I'm doing deficit deads on my other leg day, just to be better off the floor/add variation to my routine.

The variation seems to keep me interested, and motivated since I have multiple lifts to work on improving.