Kevin's Log

[Kevin Shaughnessy]

Tuesday October 30th

Bench Press
Up to 215
175x2x5
155x10

215 was a max.

Shoulder Superset
Lateral Raise 3x12
Front Raise 3x12
DB Overhead Press 3x12

Oh boy, this fried my shoulders. For the last set of DB presses I was using 10 pounders, and I still struggled. Next workout I need to use less weight as my form was not exactly crisp today.

Tricep Pull Down
45x3x12

Had very little to give after all that benching and the superset.

[Kevin Shaughnessy]

Thursday November 1st

Front Squat
Up to 240x1
210x3x3
185x5

Didn't feel like doing a bunch of sets today.

Leg Press
110x5x20

One minutes rest, didn't quite wreck me like last time. Not sure how lower back friendly this machine is, it moves the sacrum/lower back area through a pretty big ROM at the bottom.

SLDL
5x12 up to 175x12

With about a minutes rest this was as much cardio as it was weight lifting. Impulse bought some wrist wraps as my forearms were still pretty smoked from the last two workouts, damn my inability to save money!

Leg Extensions
3x12

Not even logging the weight, it doesn't matter as I'm just going for a pump/burn.

Leg Curls
3x12

Went light, I can feel this doing all kinds of wierd stuff behind my knees, like tendons rubbing together.

No widowmaker squats, who am I kidding, I'm not going to do that every leg day.

So far I'm really enjoying this training, not even because I think it's going to make me hyooge, but mostly because 1) I love the feeling of exhaustion after a hard session, 2) I'm going to bed early and sleeping great, which is great, and 3) training like this blunts my appetite, so when I come home I have to force myself to eat 1000+ calories, which means I've had a few chocolate bars dipped in peanut butter the past few PWO periods. Forcing down food gives me a comforting feeling for some reason, probably explains why I got so fat. Could be all the positive associations I've developed with "eating big".

[Kevin Shaughnessy]

Sunday November 4th

Weighted Chin-Up
BWx5
25x3
50x1
60x1
70x1
80x1
90x0

So close with 90, probably had 85. Weighed 172 today, so this was a pube short of 50% bodyweight. Weighing 172 though I could probably stand to eat a little more. I've been averaging 3200-3300 calories a day but I think I'll bump it up to 3500. I also need to start greasing the groove again but I've been reluctant to put my tendons through more stress. Tough call.

Seated Cable Row
75x3x12

Lat Pulldown
90x2x12
105x12
120x8

Seated Machine Row
75x3x12

Slow and controlled, big squeeze to finish the movement.

DB Shrug
60x20
55x15
50x12

Dumbbell Curl
20x12
25x12
25x8, 20x12

Going to keep trying for 2 sets of 25x12 with beautifull form.

Barbell Curl
3x12

Left my bi's really toasted, had to rest pause a lot of the reps. I like the idea of this as a finisher, just continuing to add reps.

[Kevin Shaughnessy]

Tuesday November 6th

Bench Press
45x10
95x5
135x5
185x3x3

Felt far too heavy so I ended it there. I did 180x11 so I should not be struggling with a set of 3 with 185. This isn't the first time I've needed more than a week to recover from a hard chest/shoulder workout, I also ran into this problem when I was training in a bench shirt. At the time I thought it was the "low volume" but it seems I was wrong. Seems bizarre it would take this long, but what can you do. I'll give it 3 more days and try again.

You know what I should do is an overhead press workout. BRB.

Overhead Press - Max Reps In 30 Minutes
115x18x1

Push Press - Max Reps In 15 Minutes
125x8x3

EZ Bar Lying Tricep Extensions
35x3x20

Lateral Shoulder Raises
10x12
10x15
10x12

[Kevin Shaughnessy]

Thursday November 8th

Fucking leg day man...

Front Squat
45x5
95x5
135x3
185x2
220x15x1

1 minutes rest, had 20 at least.

Leg Press
130x5x20

1 minutes rest, not to failure or really that close to it.

SLDL
135x12
165x12
185x3x12

Half of going heavy on this is going to be acclimation to the volume immediately beforehand and the short rest times.

Hamstring Curl
45x2x15
45x10

Leg Extension
45x3x15

And I'm smoked. This is really the perfect mix of cardio and lifting heavy stuff.

[Kevin Shaughnessy]

Sunday November 11th

Chin Up Ladder
10
9
8
7
6
5
4
3
2
1

Short rests whch forced me to rest-pause a lot of reps starting on the third set.

Seated Cable Row
60x12
75x12
90x6
60x12

Lat Pulldown
60x20
75x15
90x10
105x8
120x5

Just to make sure my lats were completely smoked.

Seated Machine Row
45x3x12

Fuck stimulation this is annihilation.

DB Curl
15x20
15x12,10,8

First set I noticed my front delts were burning as much as my biceps, so I glued my arms to my sides, stuck them back and focused on making the bicep contract, and it really worked. Also turned an easy set of 20 into a max set of 12.

DB Shrug
65x20
60x18
55x18

[Kevin Shaughnessy]

Tuesday November 13th

Bench Press
45x10
95x5
135x5
185x5x1
195x3x1
205x1
215x1
226x1
230x0
195x3
185x5
175x6
165x5
155x5

Not sure if this is a PR since 215 two weeks ago was with different, unfamiliar equipment. Would be truly glorious if it is a PR. I should add that this is an all time PR for relative strength with 1.28x BW.

Flyes
20x10
10x20
15x15

Lateral Raise
10x3x15

EZ Bar Lying Tricep Extension
40x20
40x10

My shoulders were exhausted and the right one started dancing around in the socket in the bottom of this movement so I called it a day.

Weighed 176 today, not sure if I'm gaining mass or just holding more water.

[Kevin Shaughnessy]

Sunday November 18th

Weighted Pull-Up
15x7x5

Thought I would change things up. Going to do a quick 3 week wave of 5/3/1 before re-testing my 1RM chin-up.

Seated Cable Row
75x12
75x10
60x10
45x12

Kind of dissapointed things didn't feel lighter, form wasn't exactly crisp either and I think that contributed to me not really feeling much fatigue in the lats but lots in the arms/rear delts today.

Lat Pulldown
75x20
90x15
105x12
120x7
90x10

This saved the day, definite increase in strength here and I think I decreased the rest times a bit too, kept it to a strict 1 minute between sets.

Machine Seated Row
45x20
60x15
75x12
90x12
105x8

Form was not crisp on the last set of this either, but still this performance was quite an improvement over last weeks.

DB Shrugs
70x20
65x15
60x15

Form not very crisp on these either, ego took over a little today.

DB Bicep Curl
15x15,12,8

Done with new strict form, major pump from these. I can't really get the same ROM though as my biceps get in the way, almost a half rep.

BB Curl
12
8
12

Rest-paused the last set. I like the sound of 1 balls out set at the end of each workout where I rest-pause liberally and go for max reps.

I think I weighed 177 the other day, so I'm putting on weight now. Not sure how long I'll bulk, I don't want to get all obesified again. Already dealing with bloat causing my stomach to extend an extra inch even when fasted, which kind of sucks.

[Kevin Shaughnessy]

Tuesday November 20th

By the gods I am fatigued.

Press - Max reps in 30 minutes
115x33

2 weeks ago I got 18, fuck yeah. Did 7 triples, a bunch of doubles and a couple singles. Ready to move up to 120, maybe 125. If you had told me a year ago that I could make great gains pressing once every 2 weeks I would have thought you were crazy.

Push Press
125x17

Failed on 3 attempts so called it a day. Not quite as many reps as last time but who cares.

EZ Bar Lying Tricep Extension
40x3x20

Tough.

Lateral Raise
10x2x15
10x18

Ready to move on to 15#.

[Kevin Shaughnessy]

Thursday November 22nd

Back Squat
95x5
135x5
185x3
225x3
235x3
245x3
255x3
265x1
225x3
205x3x5

Eh, I could have probably done 265-270x5 as a first set, but it would have been all out.

Leg Press
180x5x20

In no way is it going to be possible to add 20 pounds and do 5x20 again next week. I'm going to go down to 5x15.

That's it today, feeling lazy.