KIT wants to kill it!!!

**kitpapa** · 04-13-2018, 11:35 AM

Holy crap are my legs swollen after that!....
Smith squats 140x10. 3 sets
Bench step up 25s x10. 3 sets

Glute bridge 160x14. 3 sets
Zerchers 25s x10. 3 sets

Quad extensions 150x10. 3 sets
Seated Ham curls 90x12. 3 sets

**kitpapa** · 04-15-2018, 07:09 AM

Felt good today! Felt strong amd kicked ass...vould actually hold my coffee lol. Progress pics done. Changes are there 😁😁

One arm row 55x10. 4 sets
Bench 40s x 10. 3 sets

Rear delt 20s x10. 4 sets
Incline fly 25s x10. 3 sets

Upright row 50x10. 4 sets
Incline bench 30s x10. 4 sets

Bent row 30s x10. 4 sets
Fly 30s x9. 4 sets

**kitpapa** · 04-16-2018, 07:29 AM

Really felt good today. Noticed some changes in my progress pics this weekend so pretty happy. But still decided to drop another 200 calories and see where that lands me

Curtsy lunges 25s x10. 4 sets
Good mornings 30s x12. 4 sets
Dead lifts 160x8. 3 sets
Cable kick backs 22.5x12. 4 sets
One leg press 80x12. 3 sets
Glute extension 25lb x15. 3 sets

**kitpapa** · 04-18-2018, 08:12 AM

Different gym today as i was closer to this one when leaving an insurance clients house. The men in the free weight section all looked at me like i was some sort of alien...really?!? Wtf ever

Lat pulls 120x7. 3 sets
Seated row 120x9. 3 sets
Cable crossovers 15s x 10. 4 sets
Smith row 130x9. 3 sets
Smith one arm rows 50x8. 3 sets

Pec deck 100x10. 4 sets
Incline bench machine 45x8. 4 sets.
1 arm Cable fly 17.5x10. 4 sets

**kitpapa** · 04-20-2018, 01:29 PM

Ate before i did superset leg day. Also added ina warm up bc Smith machines were all taken and then was interruoted during my first superset so i added an exercise at the end. Good day

Goblet squats 55lbs x 15. 2 sets

Smith squats 140x10. 3 sets
Bench step up 25s x10. 3 sets

Glute bridge 160x15. 3 sets
Zerchers 25s x12. 3 sets

Quad extensions 150x12. 3 sets
Seated Ham curls 90x12. 3 sets

Glute extensions 25lb x 15. 3 sets

**kitpapa** · 04-22-2018, 06:48 AM

Felt ok today. Upped some reps. Did a bit of cardio yesterday. Ran to the gym, trained a client. And then ran back home. Total of 3 miles in less that 27 minutes. Hadnt run since august at all and i'm mot fast so was happy with that

Superset day

One arm row 55x12. 4 sets
Bench 40s x 10. 3 sets

Rear delt 20s x12. 4 sets
Incline fly 25s x10. 3 sets

Upright row 50x10. 4 sets
Incline bench 30s x10. 4 sets

Bent row 30s x10. 4 sets
Fly 30s x9. 4 sets

**kitpapa** · 04-23-2018, 01:30 PM

Oh its been a monday...

Curtsy lunges 30s x10. 4 sets
Good mornings 30s x12. 4 sets
Dead lifts 160x8. 3 sets
Cable kick backs 22.5x12. 4 sets
One leg press 80x12. 3 sets
Glute extension 25lb x15. 3 sets

**kitpapa** · 04-25-2018, 01:40 PM

My head is not in the game today

One arm Lat pulls 35x9. 4 sets
Seated row 120x9. 3 sets
Cable crossovers 15s x 10. 4 sets
Smith row 130x9. 3 sets
Smith one arm rows 50x8. 3 sets

Pec deck 100x10. 4 sets
Incline bench machine 45x8. 4 sets.
1 arm Cable fly 17.5x10. 4 sets

**kitpapa** · 04-27-2018, 01:27 PM

This leg day KILLS ME EVERY TIME

Superset day

Smith squats 140x10. 3 sets
Bench step up 25s x10. 3 sets

Glute bridge 160x15. 3 sets
Zerchers 25s x12. 3 sets

Quad extensions 150x12. 3 sets
Seated Ham curls 90x12. 3 sets

Glute extensions 25lb x 15. 3 sets

**kitpapa** · 04-29-2018, 06:35 PM

The weights are getting heavier and more difficult as my weight and body fat go down.
Superset day

One arm row 55x12. 4 sets
Bench 40s x 10. 3 sets

Rear delt 20s x12. 4 sets
Incline fly 25s x10. 3 sets

Upright row 50x10. 4 sets
Incline bench 30s x10. 4 sets

Bent row 30s x10. 4 sets
Fly 30s x9. 4 sets

Abs

**kitpapa** · 04-30-2018, 01:28 PM

Leg day was good! Got some good food waiting for me at home on the grill and then headed off to a really cool spiritual store to later tonite celebrate the full moon!!

Curtsy lunges 30s x10. 4 sets
Good mornings 30s x12. 4 sets
Dead lifts 160x8. 3 sets
Cable kick backs 22.5x12. 4 sets
One leg press 80x12. 3 sets
Glute extension 25lb x15. 3 sets

**kitpapa** · 05-02-2018, 01:29 PM

Sick...ugh

One arm Lat pulls 35x10. 4 sets
Seated row 110x9. 3 sets
Cable crossovers 15s x 10. 4 sets
Smith row 130x9. 3 sets
Smith one arm rows 50x8. 3 sets

Pec deck 100x10. 4 sets
Incline bench machine 45x8. 4 sets.
1 arm Cable fly 17.5x10. 4 sets

**kitpapa** · 05-04-2018, 12:56 PM

Still have head cold but no body aches. Was NOT gonna do supersets but I did. Just switched it up a bit

Did 3 sets of everything
Zerchers 25s x 10
Step ups 25s x 10

Squats 140x10
BB glute bridge 60 x 15

Quad extends 150x10
Seated ham curl 90x12

Leg press 230 x 10

**kitpapa** · 05-06-2018, 06:21 AM

Felt really good today and upped reps. Less than 3 weeks!!

Superset day

One arm row 55x12. 4 sets
Bench 40s x 10. 3 sets

Rear delt 20s x12. 4 sets
Incline fly 25s x10. 3 sets

Upright row 50x12. 4 sets
Incline bench 30s x10. 4 sets

Bent row 30s x10. 4 sets
Fly 30s x10. 4 sets

**kitpapa** · 05-07-2018, 07:02 AM

Leg day! I feel great in terms of lifting. Even PRd my wide leg deads!!
Curtsy lunges 30s x10. 4 sets
Good mornings 30s x12. 4 sets
Dead lifts 160x8. 3 sets. 1 set of 3 at 220lbs
Cable kick backs 22.5x12. 4 sets
One leg press 80x12. 3 sets
Glute extension 25lb x15. 3 sets

**kitpapa** · 05-09-2018, 02:29 PM

Feeling good

One arm Lat pulls 40x10. 4 sets
Seated row 120x10. 3 sets
Cable crossovers 15s x 10. 4 sets
Smith row 130x9. 3 sets
Smith one arm rows 50x8. 3 sets

Pec deck 100x10. 4 sets
Incline bench machine 45x8. 4 sets.
1 arm Cable fly 17.5x10. 4 sets

**kitpapa** · 05-11-2018, 01:10 PM

Eeeeek. Eeeeek eeeeeeekk

Legs are coming in!! 2 and 7 weeks out😍😍😍

Supersets
Zerchers 30s x 10
Step ups 30s x 10

Squats 140x10
BB glute bridge 60 x 15

Quad extends 150x10
Seated ham curl 90x12

Leg press 230 x 10

**kitpapa** · 05-13-2018, 07:01 AM

Happy mothers day to me! Down right drained of energy but got it done! Suit is coming this week 😊😊😊

Superset day

One arm row 55x12. 4 sets
Bench 40s x 10. 3 sets

Rear delt 20s x12. 4 sets
Incline fly 25s x10. 3 sets

Upright row 50x12. 4 sets
Incline bench 30s x10. 4 sets

Bent row 30s x10. 4 sets
Fly 30s x10. 4 sets

**kitpapa** · 05-14-2018, 03:34 PM

Curtsy lunges 30s x10. 4 sets
Good mornings 30s x15. 4 sets
Dead lifts 160x8. 3 sets
Cable kick backs 22.5x12. 4 sets
Leg curls 90x12. 3 sets
Glute extension 25lb x15. 3 sets

**kitpapa** · 05-16-2018, 02:21 PM

Good last of these days before the show!!!

One arm Lat pulls 40x10. 4 sets
Seated row 120x10. 3 sets
Cable crossovers 15s x 10. 4 sets
Smith row 130x9. 3 sets
Smith one arm rows 50x8. 3 sets

Pec deck 100x10. 4 sets
Incline bench machine 45x8. 4 sets.
1 arm Cable fly 17.5x10. 4 sets

**kitpapa** · 05-18-2018, 02:17 PM

Last superset leg day!!!

Zerchers 30s x 10
Step ups 30s x 10

Squats 140x10
BB glute bridge 60 x 15

Quad extends 150x10
Seated ham curl 90x12

Leg press 230 x 10

**kitpapa** · 05-20-2018, 07:15 AM

Peak week deload!! I will be lowering my carbs today, tomorrow, and tuesday. I will carb up on wednesday and see how things look thursday morning and decode the rest of the carbs from there. Water will stay high thru show day. I will do my normal leg workout tomorrow with less weight, cardio tuesday, and weds and thurs upper body pumping workouts only.

Superset day

One arm row 45x12. 4 sets
Bench 35s x 10. 3 sets

Rear delt 15s x12. 4 sets
Incline fly 20s x10. 3 sets

Upright row 40x12. 4 sets
Incline bench 25s x10. 4 sets

Bent row 25s x10. 4 sets
Fly 25s x10. 4 sets

Abs

**kitpapa** · 05-21-2018, 02:18 PM

Last leg day til after this years first contest!!!

Curtsy lunges 25s x10. 4 sets
Good mornings 25s x15. 4 sets
Cable kick backs 20x12. 4 sets
One leg press 65x12. 3 sets
Glute extension 25lb x12. 3 sets

**kitpapa** · 05-27-2018, 06:13 AM

1st show in the books this year and walked away with 2nd in masters and 4th open. This show was seriously stacked with 10-11 competitors in each category that were mostly extremely well sized and conditioned

And back to the grind....universe in 4.5 weeks calls!
Upper superset

Bench 40s. 3 sets of 8
Pullover 40. 4 sets 10

Cable fly 20lbs 4 sets 10
Straight arm cable pull 37.5 4 sets 10

Incline bench 35s. 3 sets of 10
Reverse grip incline row 90. 4 sets of 10

Incline fly 30s. 4 sets 10
Bent row 35s. 4 sets 10

Abs

**kitpapa** · 05-28-2018, 08:24 AM

Curtsy lunges 30s x10. 4 sets
Glute bridge 60 x 20. 4 sets
RDL 160x7. 3 sets
Cable kick backs 22.5x12. 4 sets
One leg press 80x12. 3 sets
Lying ham curl 90x8. 3 sets.

DLs kicked my ass today! Its my all i wanna eat day before back on the cut. 120proof liquor and cook out food and desserts here i come lol

**kitpapa** · 05-30-2018, 12:23 PM

One arm Lat pulls 40x10. 4 sets
Seated row 120x10. 3 sets
Cable crossovers 15s x 10. 4 sets
Smith row 130x9. 3 sets
Pull ups 3 sets 6

Pec deck 100x10. 4 sets
Incline bench machine 45x8. 4 sets.
1 arm Cable fly 19x10. 4 sets

**kitpapa** · 06-01-2018, 05:44 AM

Revamped things these finally weeks before universe.
Cut all cardio and no supersets. Just lifting heavy keeping rest times short. Maybe the extra weight and lower reps will help the muscles pop

Zerchers 30s x 10. 4 sets

Squats 160x6. 4 sets
BB glute bridge 180x10. 4 sets

Quad extends 170x8. 4 sets
Seated ham curl 110x9. 4 sets

Leg press 290 x 8. 4 sets

Walking lunges 25s x10. 4 sets

**kitpapa** · 06-03-2018, 06:41 AM

Posing was tweaked for nationals
..makes a big difference! It wasnt bad before but small things really bring out a better butt and v taper.in me

Bench 40s. 3 sets of 8
Pullover 50. 4 sets 8

Both arms Cable fly 22.5lbs 4 sets 9
Straight arm cable pull 45. 4 sets 8

Incline bench 40s. 1 sets of 6. 35lbs 3 sets 6.
Reverse grip cable row 72.5. 4 sets of 8

Incline fly 35s. 4 sets of 6.
Bent row 40s. 4 sets 9

**thebigzakbowski** · 06-03-2018, 11:36 AM

Do you ever do barbell bench or just dbs.
Also I need to up my dbs flies making me feel weak

**kitpapa** · 06-04-2018, 07:38 AM

Originally Posted by thebigzakbowski

Do you ever do barbell bench or just dbs.
Also I need to up my dbs flies making me feel weak

I do barbell smith (the only way i can get the higher weights as pf doesnt have heavy barbells) when i'm bulking.
As far as db flies....just keep pushing the weights up. If you havent moved up in awhile then move up even if you can only get a cpl reps.

Todays leg day..
Curtsy lunges 30s x10. 4
RDL 160x8. 3 sets
Smith split squat 110x8. 4 sets
Glute extends 45x. 4 sets
One leg press 100x9. 4 sets
Lying ham curl 90x8. 3 sets.

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