Kevin's Log - Page 22

Kevin Shaughnessy · 02-16-2011, 09:51 AM

Wednesday Febuary 16th

GHR
30x3x10
BWx1x30

It feels like its getting easier as the weights progress. I guess at the very least its still active recovery.

No back extensions until I saw a 5" standard barbell I bought down to 2".

Kevin Shaughnessy · 02-17-2011, 09:57 AM

Thursday Febuary 17th

Kroc Rows
85x2x20

Only did 20 reps because I'm a wuss. I'm starting to wake up really lamenting the fact that its row day as the weight is getting harder and harder to complete for a set of 30, so 20 is what I will do from now on. I'll make a few 5 pound jumps, maybe 2.

*Later that day...*: So I did 10 strict reps with a 100# dumbell. What I'll do now is try a Greyskull LP progression starting with 90#.

Kevin Shaughnessy · 02-18-2011, 01:35 PM

Friday Febuary 18th

Press
45x10
65x5
90x5
100x3
115x5

Wow, this is depressing. I think I'm going to have to become a press specialist and try alot of different training methods if I'm ever going to press bodyweight. Or figure out some nutritional strategy that will have me gaining without having 20%+ bodyfat. I'll wait until I bench 300 first. Maybe just specialize in the bench until then.

Good Morning
100x5
125x5
150x5
185x5
207.5x5

At least my lower body is still gaining. Kind of saves the day.

Fat Bar Deadlifts
135x5
155x5
185x4
95x5x10

Recieved a pair of fat gripz today. Meant to do 5 with 185 but failed below the knee. What was really interesting was that 185 felt damn heavy for my entire body, the strain wasn't just on my hands. 5x10 done with 1 minutes rest.

Kevin Shaughnessy · 02-19-2011, 11:14 AM

Saturday Febuary 19th

Pull Up Ladder
1 2 3 4 5
1 2
1
Total: 19

Great improvement made on a bad nights sleep. This ladder shit really works. Might be worth a shot trying it with pressing.

Barbell Curl
45x10
65x5
95x2
105x1
107.5x1
75x10

Thought I would work up to a heavy single or three and then do a backoff set of 10. Those singles were hard as fuck on my forearms and elbows though. It felt look a good workout, but because of the strain I felt I'll try a different method. Greyskull LP starting with 65#.
-----------------------

Discovered this really cool band, thought I would share. They dont really play instruments, its all done with voice. My two favorites:

http://www.youtube.com/watch?v=UPUNd...eature=related

http://www.youtube.com/watch?v=sBxCl...feature=fvwrel

Kevin Shaughnessy · 02-21-2011, 12:57 PM

Monday Febuary 21st

Squats
95x10
135x5
165x3
195x5
225x5
255x15

Huge increase because I just got a new inzer 4" belt. Previously I had been using an old cheap tapered york belt that was 2" in the front 4 in the back. The larger belt makes a huge difference. I was much more stable with no hint of back rounding even on the last rep. Also wore my TK knee sleeves, which help a bit too. So yes, artifically inflated numbers, but much better form (and greater stress on leg muscles) so I'm going to keep up with this level of gear. Honestly my torso felt like a fucking rock with that belt. This will also neccesitate a larger jump next cycle because personally 15 reps on 5 day is a little excessive.

GHR
35x3x10

First set went up like bodyweight but the next two, and especially third, presented a bit of a challenge.

Back Extension
110x7
110x10

Well see how this number improves as my squat and good morning progress. I think its already proof that a belt doesn't weaken your core, but I wasn't using a full sized belt. Got a vid but my well shaped ass is exposed so I wont be uploading it.

Kevin Shaughnessy · 02-22-2011, 01:27 PM

Tuesday Febuary 27th

Bench
95x10
122.5x5
142.5x5
162.5x12

A bench PR on a deficit, is anything sweeter?

Pull Up Ladder
1 2 3 4 5
1 1.9
Total: 17.9

A little disappointing. Usually my pull up progress goes fast for a few weeks and then for no apparent reason tanks so I hope thats not whats happening here.

Fat Bar Deadlift
135x5
165x5
185x5
100x5x10

Tasty.

Wrist Roller
48x3x1

Form is getting disgusting, but whatever.

Derek Simonds · 02-23-2011, 05:55 AM

Quote:

Originally Posted by Kevin Shaughnessy

Discovered this really cool band, thought I would share. They dont really play instruments, its all done with voice. My two favorites:

http://www.youtube.com/watch?v=UPUNd...eature=related

http://www.youtube.com/watch?v=sBxCl...feature=fvwrel

I just found them a couple of weeks ago. My favorite is http://www.youtube.com/user/vancanto#p/u/14/BEwNrjvNiYs Amazing what you can do with no instruments.

Nice work on the lifting by the way.

Kevin Shaughnessy · 02-23-2011, 12:32 PM

Wow, a log comment! Good to see some other metal capella fans here. Thanks for stopping by!

Wednesday Febuary 23rd

Good Morning
SQ 95x10 135x5 175x3 - Felt sore as hell on the first set, much needed part of the warm-up
GM 100x5
125x5
152.5x5
187.5x5
210x5

Belted up for the last two sets as my LB was feeling a little hurt from the fat bar deads yesterday (inexplicably). 210 was pretty easy and I got no lower back pump after so I kind of feel like I cheated myself out of a workout. Used my 2" belt since the 4" pinches unmercifully when bent over.

Derek Simonds · 02-23-2011, 02:09 PM

Quote:

Originally Posted by Kevin Shaughnessy

Wow, a log comment! Good to see some other metal capella fans here. Thanks for stopping by!

I do read most all of the logs on here that are updated on a regular basis. I just am not as diligent at writing comments as I could...

Kevin Shaughnessy · 02-23-2011, 02:50 PM

Quote:

Originally Posted by Derek Simonds

I do read most all of the logs on here that are updated on a regular basis. I just am not as diligent at writing comments as I could...

No problemo. Its just kind of funny to see my log has had over 7000 views and noone has had anything to say until today.