Kev's Journal - Last post, Another Delay!!!Grrrr!!!!

[imported_Kev]

<--------I Like this new bug!

This first part was written a few weeks ago, at the end of this post is what is going on as of 3/7/2


Hmmmm???? I guess that is how I feel when it comes to training(just trying to get stronger).

I just do what "feels." right when lifting. I started lifting as an off day to running, I run from 1-5 miles, 3-4 days a week, and I lift(mostly upper body), bench press and curles, here is what I did last night(below). Some days I may run a mile and then do my lifting later that day, some days I just run and some days I just lift. it just depends on how I feel.

As an off day to both activities I have started working out on a heavy punching bag, So there it is. I am just trying to stay fit and become a little stronger. If you have any suggestions feel free to comment.

I start at 100lbs and work my way down,
weight x reps (50 times 10,6,4)20 total reps

Bench press
100x10-6-4 1/16/02
90x 10-6-4
80x 10-6-4
70x 10-6-4
60x 10x4

Curles (straight bar)
50x8
Curles (curling bar?)
30x 10x4

So that was my work out as far as lifting, I do this about every 3 days and as I said along with or as an alternative to running.

I'm a soldier so I have to live by the Army weight standards. My Goal is to become stronger and more defined. I want to "Bench 150 lbs with ease, and curle 75lbs and be able to run 5 miles in less than 45 minutes. These are my goals for 2002.

I started using one of Mr O's suggested programs, I have made some modifications due to not having a gym membership, but for the most part it's a good over all program. <img src="graemlins/sid.gif" border="0" alt="[sid]" />

Here is my program as of 4/16/03

Monday: Chest, shoulders, triceps,

Tuesday: Cardio(run), abs
Alterante week, Jumping Jacks Workout

Wednesday: Back, biceps, forearms

Thursday: Week 1, Cardio(run), abs
Alterante week, Jumping Jacks Workout

Friday: Off

Saturday: Biceps or Chest / Off

Sunday: Quads, hams and calves

Goals 3-31-02

I hit my bench press goal of 150, now I will work to make sets out of that and move to a 175 bench press goal.

I also added another day to work on my puny little biceps.

The Jumping Jacks workout is for cardio wich includes kick boxing with a heavy bag. Here is how it works.

I start out with 50 Jumping jacks then I move into boxing with the heavy bag right away. I box (hands and feet) for 10-15 minutes. I then do 50 more Jumping jacks and go right back to the bag. I do 4 sets of 50 and 4 10-15 minute sets on the heavy bag.

I have found that this is a great workout using the whole body and great cardio.

[imported_Kev]

Calorie log (is this what it's come to?)
Started 3-8-02 I need to find out where I'm at as far as intake on a daily basis, so I'm tracking for a week to find an average..

Friday
1955
Saturday
1775
Sunday
1861
Monday 3/11/02
1788
Tuesday
1745
Wednesday
1905
Thursday
1886
Friday
1874


Calorie Counter (http://www.caloriescount.org/)

As of 3/27/02

Well I did that for a week, I now have a very good idea of what I can eat and of what portions that I can have. I have been keeping most of the fat and sugar out of my diet. Low fat an carbs higher in protien. With the weights and diet in about 1 month I have seen some good results so it will be easy to keep it up.

[imported_Kev]

Well this is what I did today, if anyone has any suggestions feel free to make a post.

I ran 1 mile, 09:21

I just did bench press today

100-5x3
90 -10-6-4
70 -15-10-5
60 -15x2
50 -20x2

this was a departure from what I usually do, it was overall a good work-out, but I was feeling really sleepy after..

[imported_Kev]

I don't know If this is doing any good or not???
But this is what I did:

Bench Press
110lbs 5-3-2
80 15-10-5
70 15-10-5
60 10x3
50 15-10-5

Curles
30x10x3
French press
30x10x3
Reverse Curles
30x5-5
Standing Press
30x10x3

[imported_Kev]

I did this work-out a few days before the one that I just posted.

curles
50x10x4
Standing Press
50x10-6-4
French press
50x5

Bench
60x15-10-5
70x15-10-5
50x20-15-20

Hi Kev,

Welcome to the boards.

First thing you need to do is get a balanced routine. Just training chest and biceps will eventually lead to injury as those two body parts will become to strong for the rest of your body.

Before we can devise you a plan you have to let me and the guys know what your goals and aims are?, and how often and how much time you have available to train? Come back to me with answers top those questions and we can give you a good plan.

Cheers
Mr O

[imported_Kev]

Thanks Mr. O,

If I had a clear goal it would be to get stronger and add little definition, I have about 3 hours a day to work out, I run 2-3 times a week also.

[imported_Kev]

I have not lifted since the 15th of this month, I had a drill with the National Guard, So I took the time off. I plan to lift and work out on the heavy bag.

Ok, here is what I did today

Bench
100-6-5-4
80-10x3
70-10x3
Curles
60-5
50-5-5
30-10x3
flys
10-10x3
I also did 5 sets of 10 push-ups

[imported_MUSCLES]

You haven't got an overall body workout and if you keep going the way you are you wont get the ful benifit of the exercises you are doing.

Are you running for competition or just to keep fit?

Look through the mags and posts! I feel that you are just keeping fit.So was I ! Is it possible to do your running in the morning and weights in the afternoon/evening ? This gives your legs a chance to recoup from your run.

For more benifit you wil have to become more hardcore and determined to gain believe me you wil like it!

__________________________________________________

sTAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________

[imported_Kev]

This was todays workout,

I ran 2 miles, That's all I have to go to work so it was just a running day.

[imported_Kev]

This was my workout today??????

Bench
120..4-4-4
100..10-6-4
Dead lift
50..10-10-10
Curles
60..10
50..10-7
French Press
30..10-10-10
Bb Rows
50..10-10-10
Flys
16..10-10-10


I did some other stuff two but I need to run, ya get the Idea!!!

take care!

[imported_MUSCLES]

I got the Idea! I used to feel like that to!But I got up earlier to do my running and workout i t depends when the sun gets up!

__________________________________________________


STAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________

[imported_Kev]

It seemed like it was a long time to lift tonight.Anyways here is what I did tonight. I have started a more indepth program and thanks to Mr O I will be working out with one of his Programs this week.

Tonight,

Arnies-16lbs 10x3
DB Flys 10-10x3
db curles 16-10x3
db bent over raise 30-10x3
dead lift 140-12
bench 50-20 slow and wide, 10 regular
French press 30-10x3
lat raises super slow 8-10x3 (last thing I did)

[imported_MUSCLES]

Good change kev Mr O did you a favour!It's a good program for shoulders /back for your arms try the post from kryogen which start with the animal curls I did that one last night it's not bad!

It is good to do different workouts as I have found out myself to work different muscles.You'll have better gains and feel better!

__________________________________________________

STAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________

ABC IS BEST graemlins/x4xshot.gif

[imported_Kev]

Thanks Muscles!!!!!!!!

As perviously stated with out the gym I had to modify Mr O's work out, So, I combined Mr Wilsons 12 week program and Mr O's programs together. with some tweeking, I think this is going to be the ticket.

So was todays workout.....

Back
db row 40-10x3
Dead lift 130-10x2
*bent over 8-10x2

Biceps (light workout)
Db curls 15-10x2
*Zottman curles 8-10x2
*Dr Pain Curles 20-10x2 images/icons/wink.gif

Forearms
*db reverse curles 10-10x2
*Thors hammers 5-10x2
Forearm twist 10-10x2

*new exercises for me,

As I work out the kinks, I'll post what is working and what's not..

[imported_Kev]

Here is the weekly program that I have been using.

Monday: Chest, shoulders, triceps

Tuesday: cardio and abs

Wednesday: Quads, hamstrings and calves

Thursday: cardio and abs

Friday: Back, biceps and forearms

Saturday - off Sunday - light cardio/boxing


This program was altered and the one that I use is on page 1, in the first post.

[imported_MUSCLES]

images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif
Where are your calories? I can't see them!
As for your program it's looking good.Doing any to failure to get a final burn?"NO PAIN NO GAIN!"I don't think that the picture of mr.O is him wev'e all got our fantasies I have got a whole folder of them which I change my wallpaper with!My favourite is Bob Parris doing a kneeling pose.
On the right track Kev!If you find that you run out of steam try protein and creatine this will help your energy supply and muscle building!

[imported_Kev]

Ok Last night I had a not so good of a work out, but that is ok. I do have some rearanging to do with my workout, I just don't feel comfortable with it.

This week is going to be light anyways, I have some combat training comming up so I need to focus on that too..

[imported_MUSCLES]

images/icons/frown.gif
Try the superset (all laying on your back) tricep extentions then calfornia extentions then adam oldschool tricep extentions.

Not just the adam oldschools this gives you even a bigger burn!!!!!!!!!!!!!!!!!

superset!!!!!!!!!!!

Bump 4 Kev.

[imported_Kev]

Thanks O.......,

I thought I lost it foor good, training notes and calorie intake are posted in the first two posts on page one for anyone who is looking for what I'm doing.


As for todays workout, I did chest, shoulders and triceps.

I had a good workout, I did get 140x2 in bench that I'm working for a set, then on to 150 forr a set. After that the next bench goal is 175.

[imported_Kev]

I had a good workout It was very imprompt, but it came together nicely.

This is what I did:

It was a carido/ab day

jumping jacks 4x50
jumprope 2x50
kick boxing just feet 15 minutes,
boxing 20 minutes,
crunches and reverse crunches 4 sets of 10 each
torso twists 4x each side.

Tuesday I did my running, 3.5 miles (new shoes) with warm up and cool down and I did my ab work.
it was a later afternoon run, I find it better to run in the mornings.

That's it! Tomorrow: Quads hams and calves!!
Take care

Sounds like all is well Kev, are you happy with how things are going?

[imported_Kev]

Thanks Flex,

My progress seems to be comming along well. I'm still making minor adjustments to my routine. But overall everything is working out well!

[imported_Kev]

I ran today and did ab work.

2 miles in 19:12 (sucked)
I could make a lot of excuses as to why my time sucked so bad but I won't, it just sucked. Oh well, Thursday is another cardio day!!!!

Ok so it was actually 2.2 in 19:12 so that wasn't too bad for being 36 and not a runner.

[imported_Kev]

I was dreading the measurements, but to my suprise I was somewhat please, my last body fat % was 19.4%
I taped at 18.4, so that's .8 I lost,and 2 pounds of ugly fat since my last tape.

Things are looking up!

[imported_Kev]

Well after 7 months of running to get back into military standards I hit my goal.

2 miles for a 36 year old male is supposed to be done within 17:42

Today I did my two miles in 17:18,,,WoooHOO!!!

I have been close, and I'm not sure if I had hit this before and not know it , but this was the first time in the 7 months that I have been running that I was able to say that I have hit my goal for sure.


It's a good day!!!!

[imported_Kev]

I was surprised, it seems that people are starting to notice that I have been working out. It's nice to know that your hard work is validated.

Awesome Kev, you must be rapped. graemlins/thumb.gif

[imported_Kev]

It was Great!!!

Alternating weeks, with cardio. I am joing to run 2x that week then the off week I'm gonna do my kick boxing/jumping jacks workout* and alternate that with the sair stepper or bike....Crap my workouts are becoming complicated!!! LOL

[imported_Kev]

Well things have been going well I posted in the last So here is what I have been doing lately, people are starting to notice, which is a good feeling.


Overview of Weekly Routine:


Monday: Chest, shoulders, triceps,

Tuesday: Cardio*, abs

Wednesday: Back, biceps, forearms

Thursday: Cardio*, abs,

Friday: Off

Saturday: Biceps or Chest / Off

Sunday: Quads, Hamstrings, and Calves

Running/*alternate "Jacked" workout.


The "Jacked" workout refers to my Jumping jack routine posted in my first post. Take a look.

[imported_Kev]

Workouts have been good, I started running some more, I'm gonna do a 5k in July before I deploy to Germany. Should be fun. I have started experimenting with an e/c/a stack it's not as harsh as I though it would be, so I'm gonna try it for awhile and compare the results as to other things that I have tried.

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by Kev:
people are starting to notice, which is a good feeling.
<hr></blockquote>

Gotta love it when that happens.....cool

[imported_Kev]

With my continuing shoulder problem I'm gonna have to choose my workouts a little more carefully. I'm going to try to keep up my schedule and not change it again for a bit but alternate my exercises so that I'm not doing a whole lot of heavy right shoulders exercises for awhile (4-6 weeks), to see if I have shoulder impingment vs just a weak shoulder.

Other than that everything else is going great, I dropped my timed 2 mile time to 0:17:03. So that time is getting better.

[imported_Kev]

Well I am back to running again, I did 6 miles
(just short of 10k) today. I feel pretty darn good too! But that is just on my cardio days. I'm still doing my heavybag routine, I'm just taking a break, then I will do a run/heavybag workout till I deploy to Bosnia. When I get there I'm not quite sure what to expect, I know there is a good gym there so hopfully I will be able to get there as much as I want. They say that there is nothing else to do, but work out!

[flyboy34]

Go get a few stretch bands and us them for your shoulders.. works great... but looking good.. and everyone noticing.. ya gotta feel good.. use it for positive motivation..

[imported_Kev]

Thanks,

I ran again today, 6 miles. the time was 59:04

So that was good last time was 1:03:41, it was a good rn and I feel great. I'll have to revamp my weights as I increase miles.


That's it!

[imported_MUSCLES]

The shoulder pain could be comming prom the running the continuing movement of the arms?
What is your arm movement when running kev?

Good improvement on your time!

How did you feel after your run?

[imported_Kev]

Well running is put on the back burner for a few days, (one more now), I twisted my ankle the other day when running. So I'll take the time off and let it heal properly, and then hit it again. Weight lifting is going along fine and the weight is still comming off with a good diet and food control, cutting out sugar for the most part has really helped. My body fat was last measured at 17.6% it has come down from 19.5% a few months ago. So it's comming along! images/icons/cool.gif

[imported_Kev]

Well Since my first Post to this post quite alot has happend. I haven't really put on a lot of massive muscles, but I have lost fat. That is what I was aiming for in the first place. The eating has become a way of life and there has been a definite attitude change. It has become part of "just what I do". Running (and I use to hate running) is "just what I do now". So it's 7 months my body fat is 17.6%, as I wrote in my last post, I have also stopped smoking for 7 months. If you do something long enough then it seems to become just what you do. If your looking for inspiration, look at yourself and keep doing whatever your doing and it will become just what you do too!

[imported_Kev]

Well I injured my left leg today, I think it's just a strain, and that is how I'm treating it untill I run again. Yesterday I really blasted my biceps. I feel like I'm falling apart today. I did get in 7 miles before the leg gave out. I ended up walking the last 3 mile, I was mad that I didn't make it 10 miles. but there is always another day.

Take care,

[Anthrax]

WooHoo!!!!! Boy is it good to be back!!!

[imported_MUSCLES]

Hi Kev How you doing mate?