Kevin's Training Log

[Kevin Perry]

Tue. Aug. 28th

WU: Light Mobility movements, 10 OHS, 10 situps, 10 dips, 10 pullups, 10 pushups, Samson Stretch x 30 sec.

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
145 x 2 x 1

195 x 5 x 3

Bench Press:

45 x 5 x 2
75 x 5 x 1
105 x 3 x 1
115 x 2 x 1

145 x 5 x 3

Deadlift:

115 x 5 x 1
135 x 3 x 1
165 x 2 x 1

215 x 5 x 1

Crunchs: 3 x 12 (45lbs)

Pullups: (all broken sets)

1 x 12
1x 10
1 x 8

Dips: (35 lbs)

1 x 12
1 x 10
1 x 8

Grip training is definately helping my lifts. The addtional workouts at the end I may lower down to 1 or 2 and switch them out on different days to shorten the workout duration. Other than that, removing the coconut milk and replacing it with more regular milk has made things easier plus the extra sleep I have been able to get.

[Kevin Perry]

Thurs. Aug 30 BW: 138.6lbs

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
145 x 2 x 1

205 x 5 x 3

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 3 x 5

Power Clean:

55 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

105 x 5 x 3

Crunchs: 3 x 12 (45lbs)

Dips: with 35 lbs plate
1 x 12
1 x 9
1 x 8

Pullups: 2 x 12 unweighted

Squat was pretty heavy today but not to bad. My weakest area is still the press. I have not made any progress on it at all. Because of that, I may end up switching out the middle squat day with a front squat and start working in overhead squats to see if I can improve any on the press.

[Kevin Perry]

Sat. Sept 1st BW: 140.8

Squat:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
145 x 2 x 1

210 x 5 x 3

Bench Press:

45 x 5 x 2
75 x 5 x 1
105 x 3 x 1
115 x 2 x 1

150 x 5 x 3

Felt low on energy on saturday so I didn't go for the deadlift. Hopefully that will resolve by tuesday. Squat was very heavy but I still completed all 5 reps for each set although I slowed down a lot on the last set. On the bright side, im going up in weight like crazy and I got myfirst comment on the gain from my friends. I have them in shock and awe and it is entertaining.

[Kevin Perry]

Tue Sept. 4 BW: 142.6 +17.6 lbs since starting

Warm-up: Did some light stretching and reintroduced the samson stretch along with the usual 10 OHS, 10 pushups, 10 situps, 10 dips, 10 pullups and some mobility exercise.

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
145 x 2 x 1

205 x 5 x 2
205 x 3 x 1

I noticed the squat getting tougher to do each workout so I think it's time for a reset and a double check on rest and diet.

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

100 x 5 x 3

Finally figured out what was wrong with my form and blasted through this one pretty easily but for the past couple of weeks I have found an issue with my left wrist getting an electric shock everytime I bring the bar down from overhead. This only seems to be an issue with the press and im not sure why it's happening.

Power Clean:

55 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

110 x 5 x 3

Crunchs: 3 x 12 (55 lbs)

Pullups: 1 x 12 (BW) 1 x 9 & 1 x 8 (25lbs)

Dips: 3 x 12 (35lbs)

All in all not bad and I expected a stall soon with the squat anyways which is why I did 205 instead of 210 or 215. Im planning on switching out back squats on thursdays with front squats and I'll just progress slowly with the back squat so I can keep good focus on the other movements. Another option is just working out 2 days per week and see if I can gain more weight faster. I was shocked to see how much weight I gained in a week. It is real motivating.

[Kevin Perry]

Sept. 6

Ok so today's training day kind of sucked. I tried adding the front squats but my form was so bad because I could not get the bar to rest comfortably on my shoulders and my forearms just felt too tight so I called it quits on it today. Did a longer warmup instead to prep for the bench and deads.

Bench:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
125 x 2 x 1

150 x 5 x 3

Deadlift:

115 x 5 x 2
135 x 3 x 1
165 x 2 x 1

225 x 5 x 1

Crunchs: 2 x 12 (45lbs)

Chinups: unweighted
2 x 10
1 x 8

Dips: 3 x 12

So not a great day. I think I will take a few days rest before retrying.

[Kevin Perry]

Saturday Sept. 8

Back Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

185 x 5 x 3 I think I will end up here for a while for a deload phase.

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

100 x 5 x 3

Crunchs: 3 x 12 (45lbs)

Pullups: (35 lbs)

1 x 11
1 x 8
1 x 5

Dips: 3 x 12 (35lbs)

Working on tuning diet because I have not been eating a lot this week.

[Kevin Perry]

Sept. 11 workout

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

190 x 5 x 3 (felt strong enough to go up 5 from last week, we'll see about the next workout)

Bench Press:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

155 x 5 x 3

Barbell Rows:

65 x 5 x 2
75 x 5 x 1
85 x 3 x 1
95 x 2 x 1

115 x 5 x 3

[Kevin Perry]

Sept. 13th

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
155 x 2 x 1

195 x 5 x 3 (Definately felt strong on this one)

Press:

45 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

105 x 5 x 3 (getting much stronger on this one)

Deadlift:

135 x 5 x 2
165 x 5 x 1
185 x 3 x 1
205 x 2 x 1

225 x 5 x 1

Crunchs: 5 x 5 @ 55lbs

Pullups: 5 x 5 @ 35lbs

Dips: 5 x 5 @ 45lbs

Trying something new with the assistance exercises. Doing them at 5 x 5 and going to add weight every week.

Felt very strong toda as compared to last week where my energy level was very low. I started taking ZMA a few hours before bed instead of 45 min before since sleeping was not very good. It's a little difficult getting all that food down and I hate stomaching protein shakes so I've been sticking to peanut butter and eating every 2-3 hours (not the best choice but it's a lot of calories). I've been stuck at 140 and im trying to bail out of it.

[Kevin Perry]

I wanted to train on but I Found no time too on saturday. Hardly got to eat anything either because I was so busy. So today I've been stuffing my face with food. The unhealthy kind. Burgers, Pizza, Sweet Tea. Skippers Peanut Butter. I only have a little while to go till I hate the 150.

[Kevin Perry]

Pretty good day today.

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
155 x 2 x 1

200 x 5 x 3

Bench:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

155 x 5 x 3

Power Cleans:

55 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1

115 x 5 x 3

crunchs: 55 x 8 x 5

Pullups: 35 x 5 x 5

Dips: 45 x 5 x 5

Good day, felt very strong today.