Kevin's Journey to the NPC Nationals in November

[KevinCouch]

I wanted to start fresh. I'm getting ready to begin prepping for the Nationals held in November.This thread will be a complete journal showing you my workouts and weights used.

Right now, I weigh 192. Under 20 weeks to go. It's getting serious now. I will be working with George Farah for this prep and we both feel that I have a great opportunity to go down to Miami and not just show up but be there in the first call out battling it out with the best. I plan on making good steady improvements from here on in. I will be ready!!!

My first post will be today a little later on.

[freebirdmac]

Glad you're going for it! If you're not in the first call out something will be seriously wrong.

[KevinCouch]

Sunday: July 2, 2011. Weight 191.5.

Cardio 30 minutes treadmill incline at 3.5mph.

Hams: 7 sets Standing Leg Curls 70 pounds each leg.
Adductors/Abductors: 3 supersets with cables.

Abs:
10 Sets nonstop.

Felt great today had a cheat meal last night and woke up this AM feeling strong.

Here' we go. 19 Weeks to go.

[JoeB8962]

I want to wish you the best with this prep Kevin, all of the Masters here will be pulling for you to go down there and show the pups what is all about..go Team K!

[KyMuscle]

Go for it, Kevin. First callouts at the Nationals are for the real freaks, and you definitely qualify!

[mkris7]

Will be watching closely. I have learned so much already from you and the other guys here! Keep up the hard work.
Your going to be dangerous! :yep:

[Jude2]

Good luck Kevin.

[Tim Wescott]

Looking forward to reading this journal Kevin.

Stay on point!

[BigJD69]

I'm PSYCHED for you Kevin can't wait to see the finished product! You have all of my support brother!

[ayezer]

Kevin keep the focus.
Like the change to Nationals that is the big one.

[KevinCouch]

Will be watching closely. I have learned so much already from you and the other guys here! Keep up the hard work.


Your going to be dangerous! :yep:

I've learned a ton from you guys on yere as well. I've got a renewed motivation this time round....let's see where it brings me.


Good luck Kevin.

Thanks Jude. Let see if I can finish my prep this year without injuring myself a few weeks out this year.


Looking forward to reading this journal Kevin.

Stay on point!
Thanks Tim and Yours too!



I'm PSYCHED for you Kevin can't wait to see the finished product! You have all of my support brother!



Kevin keep the focus.
Like the change to Nationals that is the big one.

I'm no longer going thru the motons with my workouts I'm blasting thru them because I know I have something to train for now. I'm taking no prisoners for this one. I'll be ready 100%. No one knows who's goiong to show up but I will bring my A game for sure!!

[Dadup]

cant wait to see the damage you do on stage Kevin, really lookin forward to keepin up with this thread!

[KevinCouch]

Sunday, July 3, 2011 Weight 192.

Shoulders and Triceps Today

18 Sets Shoulders
machine Press: 4x10-15
DB Side Laterals: 3x12-15 45s
Single arm DB Side Laterals: 2x15-20 30s
Facedown on Bench Rear dB Laterals: 4-10-12 45s
DB Shrugs: 4x15-20 130s

9 Sets Triceps
Lying DB Extensions: 3x12-15 45s
Rope Extensions Overhead: 3x12-15 100
Cable Pushdowns: 3x12-15 110

No need to hit my triceps with too many sets these days. Really hitting pecs and back with more volume to get those bodyparts on par with the rest. Good fast-paced workout.

Will do 30 minutes of cardio this evening when I get back from the pool!:yep:

[Hammerfit]

Sunday, July 3, 2011 Weight 192.

Shoulders and Triceps Today

18 Sets Shoulders
machine Press: 4x10-15
DB Side Laterals: 3x12-15 45s
Single arm DB Side Laterals: 2x15-20 30s
Facedown on Bench Rear dB Laterals: 4-10-12 45s
DB Shrugs: 4x15-20 130s

9 Sets Triceps
Lying DB Extensions: 3x12-15 45s
Rope Extensions Overhead: 3x12-15 100
Cable Pushdowns: 3x12-15 110

No need to hit my triceps with too many sets these days. Really hitting pecs and back with more volume to get those bodyparts on par with the rest. Good fast-paced workout.

Will do 30 minutes of cardio this evening when I get back from the pool!:yep:

18 sets of shoulders! Good Grief, that made me tired just reading that!

[Tim Wescott]

Nice workout.......I like the intensity!!

[KevinCouch]

Back Biceps Cardio

Back
Lat Pulldowns: 4x12-15 200lbs
V Bar Pulldowns: 4x10-12 200lbs
Bentover Rows Reverse Grip: 4x10-12 220lbs
DB Bent Rows: 3x10-12 130s
Unllateral Cable Rows: 3X12 110each arm

Biceps
DB Incline Curls supersetted with Standing Cable Curls: 3x10-12
Hammer Curls: 3x10-12 50s
Concentration Curls: 2x12-15 35s

Treadmill 30 minutes 13% incline 3.8 mph no holding on. Average hr 142

Weight 191 Today. Feel really tight and vascular!!!!

[KevinCouch]

Here's my latest quad shot. I weigh 191.5 today. Holding fullness with definition. Once I get down into the low 180s I should be shredded then it'll be a matter of water....

[mkris7]

Looks good Kevin, calves really stand out (look at dem veins) !

[KevinCouch]

Looks good Kevin, calves really stand out (look at dem veins) !

Thanks Michael. I've worked hard on bringing my quads up and I think they're where they need to be. Once I start losing bodyfat I'll be able to see the serious detail that I'm hoping for. My calves will be just fine. I only work them 1 day per week at this point. Still concentrating on my back and chest too. I'll be ready though!!

[swingslammer]

I am currently stuck in Afghanistan, I am going to promote a contest here in November. It is not a good idea to compete in the contest you are promoting but I might want to "Guest pose". I may have to jump on board your train, it is inspiring. Thanks.

[KevinCouch]

Quads

Leg Extensions: 5x15-20
Uni Lateral Leg Press: 5x15-20
Squats (feet pointed out) less stress on knees full squat: 5x15-20 315
Front Squats: 3x15-20 225
One legged leg extensions for deep contraction: 2x15-20

Weight 192 this morning. Vascular and lean. 19 weeks out. Will submit progress pics to George this weekend then post up here.

[Daniel]

Quads

Leg Extensions: 5x15-20
Uni Lateral Leg Press: 5x15-20
Squats (feet pointed out) less stress on knees full squat: 5x15-20 315
Front Squats: 3x15-20 225
One legged leg extensions for deep contraction: 2x15-20

Weight 192 this morning. Vascular and lean. 19 weeks out. Will submit progress pics to George this weekend then post up here.

5x15-20 315 on squats, means that you did 5 sets with 315 or for example 1set x135 1x185 then 225, 275 and 315?
could you post you daily diet?
legs looking insane for 19 weeks out!!!

[KevinCouch]

5x15-20 315 on squats, means that you did 5 sets with 315 or for example 1set x135 1x185 then 225, 275 and 315?
could you post you daily diet?
legs looking insane for 19 weeks out!!!

I actually did 1 set with 315 for 20, next set 315 for 20, next set 315 for 18, next set 315 16, final set with 315 barely got 15. 'All very deep below parallel.

Thanks I've worked hard on bringing back after my injury last fall!!

[Tim Wescott]

I actually did 1 set with 315 for 20, next set 315 for 20, next set 315 for 18, next set 315 16, final set with 315 barely got 15. 'All very deep below parallel.

Thanks I've worked hard on bringing back after my injury last fall!!
That`s insane!! :yep:

Great training Kevin,I hope you get that pro-card,you have the type of build that deserves one as opposed to some of the bloated unsymmetrical physiques we see getting rewarded these days.

Stay hungry!!

[BC123Jm]

kevin I cant wait to see what you bring to Miami. I will be there as a spectator this year.

best of luck to you.

[Daniel]

Quads

Leg Extensions: 5x15-20
Uni Lateral Leg Press: 5x15-20
Squats (feet pointed out) less stress on knees full squat: 5x15-20 315
Front Squats: 3x15-20 225
One legged leg extensions for deep contraction: 2x15-20

Weight 192 this morning. Vascular and lean. 19 weeks out. Will submit progress pics to George this weekend then post up here.

Just tried this workout, I was dead after I was finished and actually haven't completed as it's outlined and I'm 25 years old 225 haha...did
leg extensions 5x20-15
leg press 4x20-8
squats 3x10 315 (dead after first set)
front squats 3x15 185
one leg extensions 3x10-12

[masterschamp]

Kevin,
You WILL be in that first callout.....no doubt in my mind.You'll have everything that they could possibly be looking for.......... Teach those kids a lesson!

Keith

[Hammerfit]

Quads

Leg Extensions: 5x15-20
Uni Lateral Leg Press: 5x15-20
Squats (feet pointed out) less stress on knees full squat: 5x15-20 315
Front Squats: 3x15-20 225
One legged leg extensions for deep contraction: 2x15-20

Weight 192 this morning. Vascular and lean. 19 weeks out. Will submit progress pics to George this weekend then post up here.

thats bad ass stuff right there bro....those deep high rep squats are murderous and the most effective way to bring up legs IMHO I actually compared 2 different schemes on myself 405 for reps vs 315 for higher reps with more depth and slower
the 315 scheme wins by a landslide How's your knees holding up?

[ayezer]

yes crazy leg workout!!!!

[KevinCouch]

That`s insane!! :yep:

Great training Kevin,I hope you get that pro-card,you have the type of build that deserves one as opposed to some of the bloated unsymmetrical physiques we see getting rewarded these days.

Stay hungry!!

Thanks Tim! I really appreciate your comments since you're a seasoned veteran bodybuilder it means a lot. I'm hoping to get a really good look from the judges. You know it would be nice to get a pro card after a 15 year layoff. The pro card would be probably framed and hung on my home gym wall. This will most likely be my last show.


kevin I cant wait to see what you bring to Miami. I will be there as a spectator this year.

best of luck to you.

Thanks BC. I'll be 45 steppin on stage next to the youngsters.


Just tried this workout, I was dead after I was finished and actually haven't completed as it's outlined and I'm 25 years old 225 haha...did
leg extensions 5x20-15
leg press 4x20-8
squats 3x10 315 (dead after first set)
front squats 3x15 185
one leg extensions 3x10-12

I'll tell you something to be said for higher reps. I really like doubling back to one legged leg extensions at the end blows up your tear drops doesn't it? Awesome!


Kevin,
You WILL be in that first callout.....no doubt in my mind.You'll have everything that they could possibly be looking for.......... Teach those kids a lesson!

Keith

Keith,
It would be an incredible feeling to be in the first callout! Knowing that with this long long hiatus from competing before last year that I could whip myself into shape with the best! I just have to make sure I can stay injury free the next 4 months and train smart...Thanks Keith!

thats bad ass stuff right there bro....those deep high rep squats are murderous and the most effective way to bring up legs IMHO I actually compared 2 different schemes on myself 405 for reps vs 315 for higher reps with more depth and slower
the 315 scheme wins by a landslide How's your knees holding up?

My knees are holding up suprisingly well since I changed my squat stance and technique by pointed toes outward a little and concentrating on allowing them to flare a little when squatting taking a lot of pressure off that area. I know this isn't the ideal BB technique but it's working for me. You know I didn't even use knee wraps for this workout. Probably need to be smart and use them....I know!

yes crazy leg workout!!!!

Thanks Adam! I seem to be in a groove right now...not going to change this up until it stops working then I'll modify it a little.

[KevinCouch]

Chest, Biceps and Calves
Weight 192. Had a huge cheat meal yesterday. I needed to refeed I was becoming a little tired and flat. Feel good again. Did some high incline work because the normal 35-40 degree wasn't quite hitting my upper pecs like I want. Felt great pump in upper pecs today.

Machine Flyes: 4x12-15
High Incline Flyes: 4x10-12 60#
High Incline DB Presses: 4x10-12 100#
Flat HS Press: 4x10-12 2 plates and quarter ES

BB Curls: 3x10-12 110#
Standing DB Curls: 3x10-12 55s
Seated Hammer Curls: 3x10-12 50s

Leg Press Calf Raises: 3x20-25 reps
Seated Calf Raises: 3x20-25 reps
Standing DB Calf raises off block: 3x20

Gonna do 30 minutes of cardio later.

[mrky03]

Wow Kevin! Just caught up with your journal. You are going to be the man to beat in Miami no doubt about it! I am rooting for you all the way!

[KevinCouch]

Wow Kevin! Just caught up with your journal. You are going to be the man to beat in Miami no doubt about it! I am rooting for you all the way!

Thanks Joel! There's a ton of new younger guys out there that I'm sure have never heard of me or even worried about me at all. After talking with George today after submitting my weekly pics his response back to me was "perfect" don't change a thing. You don't get this type of response from him very often trust me I worked with him last year for Masters. I'm 19 weeks out this weekend which gives me the next few weeks to keep my weight stable until about week 14 or 15 then bring it down about a pound per week to get to the mid 170s middles.

[Tim Wescott]

Sounds like things are going great Kev,stay focused and stay intense!!

[masterschamp]

Kevin.......I didn't even realize the contest was in Miami...I will definitely get down there to pull for you.


Keith

[KevinCouch]

Sounds like things are going great Kev,stay focused and stay intense!!

Yes training is going well this year's prep shouldn't be that grueling because I don't have a whole lot of weight and fat to lose. Stayed within striking distance this offseason.


Kevin.......I didn't even realize the contest was in Miami...I will definitely get down there to pull for you.


Keith

That would be great Keith. I think once my wife is on board with this :yep: we're gonna plan a week's vacation there after the Nats.
Kevin

[KevinCouch]

Shoulders, Hams
Bodyweight: Dropped a little to 191. Need to stick around this weight for several more weeks before I begin to come down.

Seated DB Side Laterals: 3x10-12 45s
Standing One DB Side Laterals: 3x10-12 35s
Facedown on Bench Rear DB Laterals: 3x10-12 45s
Bentover Cable Rear Delt Raises: 2x12-15 30pounds each arm
Seated DB Presses: 4x8-12 90s (all I could do today because of pre-exhausting them first)
DB Shrugs Supersetted with Upright Rows: 3 sets 130s DB, 130 lbs for rows

Standing Leg Curls: 7X12-15
Adductors: 3x15-20
Abductors: 3x15-20

Will do Cardio 25 minutes this evening.

[mkris7]

Nice shoulder work out, I like the way you arranged your exercises :yep:

[IvesDewitte]

Good luck Kevin, subscribed :yep:

[Tim Wescott]

Great shoulder day!

[newaza007]

Great shoulder day!

X2!

[KevinCouch]

Sounds like things are going great Kev,stay focused and stay intense!!

They are Tim! Good Luck to you in TWO WEEKS IN PITT!




Kevin.......I didn't even realize the contest was in Miami...I will definitely get down there to pull for you.


Keith

Awesome Keith. It'll be great to see you there!! Keep training hard.


Nice shoulder work out, I like the way you arranged your exercises :yep:
Thanks Michael. It's been working out well doing lateral movements first for these 45 year old shoulders....:yep:


Good luck Kevin, subscribed :yep:

Thanks man.



X2!

Thanks for your input newaza007. You're dead on!

[KevinCouch]

Sunday. Back, Triceps, Abs Cardio later 2night.

Decided to train at home 100% from here on in. I train with much more focus, intensity and determination in my home gym and I have everything I need to train all bodyparts even legs. I train much better old school with my stereo cranked up as loud as it will go and I can yell as loud as I want. I tend to get irritated with other people in the gym that hog machines and I don't like to wait or drive to the gym. This may seem unorthodox to do this at home by wife and her training partner (she's #2 ranked triathlete in the country and also pumps serious iron) are here most of the time to spot me when I need it.

Weight 190 this morning. Going to bump cals up a little the cardio has caused me to drop a little weight a little too early on.

Kevin

[BigJD69]

Sunday. Back, Triceps, Abs Cardio later 2night.

Decided to train at home 100% from here on in. I train with much more focus, intensity and determination in my home gym and I have everything I need to train all bodyparts even legs. I train much better old school with my stereo cranked up as loud as it will go and I can yell as loud as I want. I tend to get irritated with other people in the gym that hog machines and I don't like to wait or drive to the gym. This may seem unorthodox to do this at home by wife and her training partner (she's #2 ranked triathlete in the country and also pumps serious iron) are here most of the time to spot me when I need it.

Weight 190 this morning. Going to bump cals up a little the cardio has caused me to drop a little weight a little too early on.

Kevin
Yeah I hear that Kevin I hate it when you have your workout planned in your head and you get to the gym and some schmoe is siting on the machine you need talking on the phone.

[ayezer]

last quad pic Kevin looked great at 191.

[KevinCouch]

last quad pic Kevin looked great at 191.

Thanks Adam. I should be looking at Middleweights this year but I'm just going to keep going and see where I end up. I might be 170 pounds a day out then it's decision time for George Farah and me on whether to drop to welters again.

Kev

[mkris7]

Yes, I agree you look great. Your going to be see through at 170! Dem going to be offering a job to model for an Anatomy and Physiology class! :yep:

[masterschamp]

Sunday. Back, Triceps, Abs Cardio later 2night.

Decided to train at home 100% from here on in. I train with much more focus, intensity and determination in my home gym and I have everything I need to train all bodyparts even legs. I train much better old school with my stereo cranked up as loud as it will go and I can yell as loud as I want. I tend to get irritated with other people in the gym that hog machines and I don't like to wait or drive to the gym. This may seem unorthodox to do this at home by wife and her training partner (she's #2 ranked triathlete in the country and also pumps serious iron) are here most of the time to spot me when I need it.

Weight 190 this morning. Going to bump cals up a little the cardio has caused me to drop a little weight a little too early on.

Kevin

Kevin....I won the Southern States training exclusively at home. No driving, no morons, no distractions. If you have everything you need, it makes sense to me. I know some folks think you HAVE to train in a gym for the motivation factor......I feel like if you need a commmercial gym atmosphere to be motivated your head is not in the right place anyway.

Keith

[KevinCouch]

Yes, I agree you look great. Your going to be see through at 170! Dem going to be offering a job to model for an Anatomy and Physiology class! :yep:

Skinless is how I want to look Michael!!! Thanks Bro.


Kevin....I won the Southern States training exclusively at home. No driving, no morons, no distractions. If you have everything you need, it makes sense to me. I know some folks think you HAVE to train in a gym for the motivation factor......I feel like if you need a commmercial gym atmosphere to be motivated your head is not in the right place anyway.

Keith

Yes isn't it great when you can focus 100% and control the enviromnent and get 2 a days in if you want? I trained 100% at home prepping for the Masters last year and loved it. Except I acquriing my equipment last year as my prep went along so I really didn't have everything I needed until like 3 weeks out so I was unable to train legs properly. Now I have all the tools I need!!! I made a cd last night of older 70s and 80s rock and blasted it last night. The neighbors think I'm a lunatic but my 10 year old son loves AC DC now:yep:..

[masterschamp]

AC/DC.!!!!!!! "Back in Black" is my ringtone on my cellphone....I love when it goes off in a faculty meeting!


Keith

[KevinCouch]

Trained at Home.
Monday, July 11th. Bodyweight down. Metabolism is really speeding up since I've added cardio and begun to eat cleaner. Will make adjustments to stabilize weight for then next 8 weeks.

Quads Today

Leg Extensions: 5x15-20 200-150lbs
Uni-Leg Press: 5x15-20 (went straight from one leg to the other with no rest until all 5 sets of each leg was done) 6 plates per leg
BB Front Squats: 5x15-20 225-205lbs
BB Rear Squats: 3x15-20 315-275lbs
One legged leg extensions doubled back: 3x15-20 70lbs each leg

Blew up quads today. Used a moderately heavy weight but it felt like super heavy weight with the way I trained them.

Now somehow I'm gonna have to do cardio 2night. That should be interesting.

[Hammerfit]

Trained at Home.
Monday, July 11th. Bodyweight down. Metabolism is really speeding up since I've added cardio and begun to eat cleaner. Will make adjustments to stabilize weight for then next 8 weeks.

Quads Today

Leg Extensions: 5x15-20 200-150lbs
Uni-Leg Press: 5x15-20 (went straight from one leg to the other with no rest until all 5 sets of each leg was done) 6 plates per leg
BB Front Squats: 5x15-20 225-205lbs
BB Rear Squats: 3x15-20 315-275lbs
One legged leg extensions doubled back: 3x15-20 70lbs each leg

Blew up quads today. Used a moderately heavy weight but it felt like super heavy weight with the way I trained them.

Now somehow I'm gonna have to do cardio 2night. That should be interesting.

You're going to do cardio after a leg day like that? Wow~that's crazy, I cant usually walk after an intense session, good luck with that!

[Mac]

You're going to do cardio after a leg day like that? Wow~that's crazy, I cant usually walk after an intense session, good luck with that!

That was my first thought. Kevin, slow down, you're burning away valuable muscle.

[KevinCouch]

No cardio tonight!!! It would have been counterproductive......you're right!!!!!!!!!!

[KevinCouch]

Recently I've had a few comments about my wheels NOT being big enough to hang with the middleweights on the nationals stage.

This pic was taken 18 1/2 weeks out. Just standing there a little teardrop flex and that's all. I think I'll my wheels will be just fine.....

[mkris7]

18 weeks out and they look like that? WOW, I wouldn't worry about it. You know what your doing and how to dial in. How are your legs from the side (hamstrings). From my observations as a spectator for the last several years, the position/pose with your legs from the side is the money shots. If your hams look anything like your quads, the boys at the middle weights are going to be the ones to have to watch out!:yep:

[Tim Wescott]

Legs look damn good!!

Insane leg training..............stay focused!

[BigJD69]

Trained at Home.
Monday, July 11th. Bodyweight down. Metabolism is really speeding up since I've added cardio and begun to eat cleaner. Will make adjustments to stabilize weight for then next 8 weeks.

Quads Today

Leg Extensions: 5x15-20 200-150lbs
Uni-Leg Press: 5x15-20 (went straight from one leg to the other with no rest until all 5 sets of each leg was done) 6 plates per leg
BB Front Squats: 5x15-20 225-205lbs
BB Rear Squats: 3x15-20 315-275lbs
One legged leg extensions doubled back: 3x15-20 70lbs each leg

Blew up quads today. Used a moderately heavy weight but it felt like super heavy weight with the way I trained them.

Now somehow I'm gonna have to do cardio 2night. That should be interesting.
Kevin after a leg workout I get on the bike for maybe 20 min. to flush the legs out.

[KevinCouch]

:yep:
18 weeks out and they look like that? WOW, I wouldn't worry about it. You know what your doing and how to dial in. How are your legs from the side (hamstrings). From my observations as a spectator for the last several years, the position/pose with your legs from the side is the money shots. If your hams look anything like your quads, the boys at the middle weights are going to be the ones to have to watch out!:yep:

Side Leg Shot looks good in the mirror to me. I don't have huge hams but they are round and my glutes are really developed plus my legs are shorter so they appear thicker probably than they actually are from the side. Not completely separated yet from quads/hams/glute tie ins it's going to take a while for that to happen.

Thanks Michael I'll keep at it!


Legs look damn good!!

Insane leg training..............stay focused!

Thanks Tim!! I'm still sore from that leg day ;)


Kevin after a leg workout I get on the bike for maybe 20 min. to flush the legs out.

Man, I couldn't even do that. My quads around the knee were so pumped up. I did do a little stretching a little while later but I'm still sore it's a great feeling!

[freebirdmac]

Recently I've had a few comments about my wheels NOT being big enough to hang with the middleweights on the nationals stage.

This pic was taken 18 1/2 weeks out. Just standing there a little teardrop flex and that's all. I think I'll my wheels will be just fine.....

Do the guys making those comments have legs your size? I bet not.

[Mac]

Do the guys making those comments have legs your size? I bet not.

Keyboard warriors. :yep:

or delusional people like this guy.

The unwanted competitor

[Hammerfit]

Recently I've had a few comments about my wheels NOT being big enough to hang with the middleweights on the nationals stage.

This pic was taken 18 1/2 weeks out. Just standing there a little teardrop flex and that's all. I think I'll my wheels will be just fine.....

Whoever said that doesnt have a clue and Im sure you are not listening to that garbage anyway! Keep doing what you do and you will be fine

[KevinCouch]

Do the guys making those comments have legs your size? I bet not.

Don't know Pam. They haven't come forward and shown any pics of theirselves just pics of me last year as a welterweight posted next to the two top middleweights at Nats. Stoli Stoliv being one of them the guy whom I also stood next to at Masters Overall (he was middlweight winner, I was welter) I already knew that last year Stoli had a ton of muscle on me and I've posted his pics several times before in my older thread I had to show what I was up against this year. Then I posted a pic of my legs this year and the guy got all bent out of shape and stated that the "contest prep" thread was only for guys who praise Kevin and kiss his ass....what??


Keyboard warriors. :yep:

or delusional people like this guy.

The unwanted competitor (http://forums.rxmuscle.com/showthread.php?t=57390)

This kinda negative feedback just adds fuel to my fire Steve! That's why I've posted a couple pics of my legs this past week. I know I still have to work on my chest and back thickness to go to Nats in Nov and really make some noise...Seriously at 45 I'm grateful that I can still do this and compete with these guys but I also am representing all of us here on this Masters Forum to show what muscle maturity is all about!;)

[KevinCouch]

Whoever said that doesnt have a clue and Im sure you are not listening to that garbage anyway! Keep doing what you do and you will be fine

The pics posted were actually true last year's Master Nats of me at 164 posted next to a couple of monster middleweights at Nats last year at 176. It was just the way they were misrepresenting. My legs HAVE come up this year and that's all I wanted to show this guy, whoever he is????


Thanks Mike! Are you ready for Pittsburgh????

[GerryT]

Great to see all this, Kevin. Always believed in mirror over the scale. As long as you hit the stage at your best, that is the main thing. And looks like you will.

Leaving for Pittsburgh next week, should be fun. Will be an amazing event.

[masterschamp]

Kevin,
Whoever posted that about your legs is a freakin #$@%!....... probably weighs a buck twenty five soaking wet. Your legs look great,bro. Use it for motivation..........you have a complete body...not missing anything...most other competitors cannot say that. Nail your conditioning and let's hear what they have to say when you wallk away with the hardware!


Keith

[KevinCouch]

Great to see all this, Kevin. Always believed in mirror over the scale. As long as you hit the stage at your best, that is the main thing. And looks like you will.

Leaving for Pittsburgh next week, should be fun. Will be an amazing event.

Thanks Gerry!


Kevin,
Whoever posted that about your legs is a freakin #$@%!....... probably weighs a buck twenty five soaking wet. Your legs look great,bro. Use it for motivation..........you have a complete body...not missing anything...most other competitors cannot say that. Nail your conditioning and let's hear what they have to say when you wallk away with the hardware!


Keith

Thanks Keith..You're probably right about this dude. I don't have any stand out bodyparts but I am hoping that I will display the complete package on stage but you're right I need to nail my conditioning and that's what I'm planning on doing....
Kev

[KevinCouch]

Chest and Biceps Today. Haven't weighed myself in a couple of days. Going to try and NOT step on scale more than twice per week. It plays head games with you when you drop a few pounds.

Chest
Flat Flyes: 4x12-15 75s
High Incline Flyes: 4x12-15 65s (Really concentrating on upper pecs
High Incline Presses: 4x10-12 100s (very difficult, I'm not used to doing such a high incline but it felt really good)
Flat DB Presses: 4x10-12 100s (Felt like 120s at least doing these last)

Standing cable curls: 3x12-15 100
DB Seated Curls: 3x12-15 45s
Hammer Curls: 3x12-15 45s
Concentration Curls: 2x15ish 40s

Doing about 25 minutes of low intensity cardio 2night.

[KevinCouch]

Back, Triceps, Calves

Back
Bentover reverse rows (curl bar) 4x12-15 200, 210, 220, 230
DB Rows: 4x12-15 130s
Hoist Machine Rows: 4x12-15 250
Wide Grip Pullups: 5x20 to 10 final set.
Dickersons Pullovers: 3x12-15 100

Triceps
DB Skullcrushers: 3x12-15 110 very strict form elbows in.
Rope Tricep extensions: 3x12-15 100
Pushdowns supersetted with Dips: 3x12-15 each

Calves
9 Sets Total, Standing DB toe raises, Leg press calf raises, Seated Calf raises.

FELT GREAT.

[KevinCouch]

Here's a rear lat spread at 18 weeks out of Nats weighing 191. I'm already seeing some vascularity in my back at this bodyweight.
This is a good sign I didn't see this type of vascularity in my back until I was around 180 last year.

[KevinCouch]

I don't know if you've noticed but you haven't seen any full body shots of me at all on this thread. It's intentional.

I am now working with George Farah and he told me he has no problem with me having a training journal here and even talking about diet and macros.

But what he does'nt want to see it me posting full body mandatory shots of my progress pics. These are for only he to see. Nothing wrong with showing one on your bodyparts that you feel like you want to display but don't allow yourself set yourself up for negativity by posting a whole body shot. He said you know guys are going to try and bring you down by pointed out what they think your weak points are.

I'm staying away from ALL negativity from here on in and I'm 100% Focoused. I Will post a shot of a bodypart as sort of a tease when other competitors want to visit this thread so they'll see what their up against. But I'm not going to show them all I have. Just wanted all to know what been going in my camp.....

[freebirdmac]

Haters? Here? No way :p

[Daniel]

I don't know if you've noticed but you haven't seen any full body shots of me at all on this thread. It's intentional.

I am now working with George Farah and he told me he has no problem with me having a training journal here and even talking about diet and macros.



so could you post your current diet? I'm sure none would get the same results as you got from it if someone decides to use it, because of so many variables (different metabolism, age, training volume/intensity, lifestyle, respond to certain nutrients etc etc...) But it would be interesting to see.

You're in very good shape,this far out! Separated legs, veins in the back etc...How do you feel wouldn't you grew better/added more muscle mass this past offseason if you would had upped your cals a little bit more, gain some more fat but new muscle too?

[mkris7]

I don't know if you've noticed but you haven't seen any full body shots of me at all on this thread. It's intentional.

I am now working with George Farah and he told me he has no problem with me having a training journal here and even talking about diet and macros.

But what he does'nt want to see it me posting full body mandatory shots of my progress pics. These are for only he to see. Nothing wrong with showing one on your bodyparts that you feel like you want to display but don't allow yourself set yourself up for negativity by posting a whole body shot. He said you know guys are going to try and bring you down by pointed out what they think your weak points are.

I'm staying away from ALL negativity from here on in and I'm 100% Focoused. I Will post a shot of a bodypart as sort of a tease when other competitors want to visit this thread so they'll see what their up against. But I'm not going to show them all I have. Just wanted all to know what been going in my camp.....

Kevin I agree with you 100%. I think we have a good group here but there is always the chance of someone being critical rather then encouraging. George is right, keep yourself shielded from any negativity. You know what your doing, George knows what he is doing-PRESTO! You got a good combination going..And we are here behind you! Can't wait to see the post contest photos!:yep:

I am interested in the diet your doing. George was talking about how he had Greene doing much more carbs and less cardio than he had done in the past. It is refreshing to hear someone not talking about zero carb diets for a change! LOL :)

[KevinCouch]

so could you post your current diet? I'm sure none would get the same results as you got from it if someone decides to use it, because of so many variables (different metabolism, age, training volume/intensity, lifestyle, respond to certain nutrients etc etc...) But it would be interesting to see.

You're in very good shape,this far out! Separated legs, veins in the back etc...How do you feel wouldn't you grew better/added more muscle mass this past offseason if you would had upped your cals a little bit more, gain some more fat but new muscle too?

My diet as this point is very simple.

Oatmeal, 8 egg whites/2 yokes
2 cups white rice/50 grams chicken
2 cups white rice/50 grams chicken
PWO shake 50 grams whey protein powder in 16oz gatoraid
8 oz lean red meat with large baked potatoe and some greens
8 egg whites/2 yokes/walnuts maybe 20-30 grams of carb like a piece of wheat toast

I'll eat a cheat meal about 1 day per week right now. I could certainly modify this diet by changing the food sources around a little as long as the macros stay about the same. As I get closer to contest I'll switch over to more fish and less chicken and I won't really start pulling carbs back for another 8 weeks or so.

For me, bigger isn't always better regarding bumping calories up. Yes, I would like to add muscle in the offseason but at my age and at this point in my life I'm looking for 100% quality gains. Unfortunately, nowadays BB has IMO taken a wrong turn with the size game and has ruined a lot of quality physiques. I'll never be a huge mass monster and I'll work within my limits to develop a better physique. I don't feel comfortable at my height and bone structure when I get over 200 pounds my lower back and knees begin to ache more. Thanks for your input Daniel!
Kevin

[KevinCouch]

Kevin I agree with you 100%. I think we have a good group here but there is always the chance of someone being critical rather then encouraging. George is right, keep yourself shielded from any negativity. You know what your doing, George knows what he is doing-PRESTO! You got a good combination going..And we are here behind you! Can't wait to see the post contest photos!:yep:

I am interested in the diet your doing. George was talking about how he had Greene doing much more carbs and less cardio than he had done in the past. It is refreshing to hear someone not talking about zero carb diets for a change! LOL :)

Michael, thanks brother! I posted my current diet above. It's really really simple but it's effective for me. I didn't let myself get out of shape this year so this diet really isn't caloric deficient yet. I did start cardio a few weeks ago mainly for overall health reasons and I'm doing about 25 minutes 4 days per week and I probably won't increase that at all. If anything I'll have to drop it all together the last several weeks. I'm looking forward to seeing your on stage pics too!!!
Kev

[Daniel]

My diet as this point is very simple.

Oatmeal, 8 egg whites/2 yokes
2 cups white rice/50 grams chicken
2 cups white rice/50 grams chicken
PWO shake 50 grams whey protein powder in 16oz gatoraid
8 oz lean red meat with large baked potatoe and some greens
8 egg whites/2 yokes/walnuts maybe 20-30 grams of carb like a piece of wheat toast

I'll eat a cheat meal about 1 day per week right now. I could certainly modify this diet by changing the food sources around a little as long as the macros stay about the same. As I get closer to contest I'll switch over to more fish and less chicken and I won't really start pulling carbs back for another 8 weeks or so.

For me, bigger isn't always better regarding bumping calories up. Yes, I would like to add muscle in the offseason but at my age and at this point in my life I'm looking for 100% quality gains. Unfortunately, nowadays BB has IMO taken a wrong turn with the size game and has ruined a lot of quality physiques. I'll never be a huge mass monster and I'll work within my limits to develop a better physique. I don't feel comfortable at my height and bone structure when I get over 200 pounds my lower back and knees begin to ache more. Thanks for your input Daniel!
Kevin

I agree with you, Kevin, it's not how much are you weighting it's how you look onstage and you look great! I wish I could look 1/2 of you when I'll be your age...You have that oldschool physique - great symmetry, nice lines with great condition these are very rare these days...keep up what are you doing, Kevin, I'll definitely will be checking your journal constantly.
By the way - meal 2 and 3 has only 50 grams of chicken each? That's only 11-12g protein per meal? Are you measuring your oats in the morning, how much carbs are you getting from it?

[KevinCouch]

I agree with you, Kevin, it's not how much are you weighting it's how you look onstage and you look great! I wish I could look 1/2 of you when I'll be your age...You have that oldschool physique - great symmetry, nice lines with great condition these are very rare these days...keep up what are you doing, Kevin, I'll definitely will be checking your journal constantly.
By the way - meal 2 and 3 has only 50 grams of chicken each? That's only 11-12g protein per meal? Are you measuring your oats in the morning, how much carbs are you getting from it?

Thanks Daniel! Sorry 50 grams of protein each from my chicken about 8oz. Overall I take in around 260-280 grams of protein per day. I don't measure oats anymore I've been doing so long I pretty much know how much I'm pouring its 1/2 cup.

[Daniel]

Thanks Daniel! Sorry 50 grams of protein each from my chicken about 8oz. Overall I take in around 260-280 grams of protein per day. I don't measure oats anymore I've been doing so long I pretty much know how much I'm pouring its 1/2 cup.

Thanks, Kevin. Seems that you are not very hungry in the morning (that's 25g of carbs from oats if I'm not mistaken). My first meal is the biggest carb meal, I'm starving in the morning haha

[KevinCouch]

Thanks, Kevin. Seems that you are not very hungry in the morning (that's 25g of carbs from oats if I'm not mistaken). My first meal is the biggest carb meal, I'm starving in the morning haha

That's right I do sprinkle a little pineapple on them for quick energy too and it helps with the taste and dryness. I used to eat a lot more oats but the last few months they tear my stomach up and don't stick with me long. I don't eat breakfast until right before I walk out to go to work at 8:30 I eat my 2nd meal with 2 cups of rice and chicken at about 9:45 I'm ok with just a little carbs with breakfast. Now when I begin to drop cals and carbs down I will be starving in the morning and I'll need to add the carbs to the first meal when I take them away from the last couple in the evening.

[KevinCouch]

Saturday, July 16, 2011. Weighed today 193. Up a couple of pounds. I've bumped up the cals the past couple of days so I can hold weight around here for a few weeks.

Quads at Home
Leg Extensions: 5x20-15
BB Squats: 5x20-15 315 for 4 of the sets and had to drop to 275 for last set today.
Uni-lateral Leg Press: 5x15-20 300lb each leg (hoist machine at home)
Front Squat: 5x15-20 225 down to 185.
Doubled back to One Legged Extensions: 3x15-25 reps

23 Sets for Quads Total
Moved on to 10 minutes of ab work. 2night will try and do calves I should be ok but if my legs are cramping up because of quad work today I'll just do them tomorrow.
This blew up my legs again with the finishing touches being the one leg extensions for the tear drops. I'm right where I need to be at 17 weeks out.

[masterschamp]

Saturday, July 16, 2011. Weighed today 193. Up a couple of pounds. I've bumped up the cals the past couple of days so I can hold weight around here for a few weeks.

Quads at Home
Leg Extensions: 5x20-15
BB Squats: 5x20-15 315 for 4 of the sets and had to drop to 275 for last set today.
Uni-lateral Leg Press: 5x15-20 300lb each leg (hoist machine at home)
Front Squat: 5x15-20 225 down to 185.
Doubled back to One Legged Extensions: 3x15-25 reps

23 Sets for Quads Total
Moved on to 10 minutes of ab work. 2night will try and do calves I should be ok but if my legs are cramping up because of quad work today I'll just do them tomorrow.
This blew up my legs again with the finishing touches being the one leg extensions for the tear drops. I'm right where I need to be at 17 weeks out.


Great job, Kevin...........you got a world of time and if you are right on target a this stage you should be phenomenal come show time. I will be at the show...can't wait to see you up there kicking some ass!


Keith

[mkris7]

Great job, Kevin...........you got a world of time and if you are right on target a this stage you should be phenomenal come show time. I will be at the show...can't wait to see you up there kicking some ass!


Keith

I agree 100% :yep:

[KevinCouch]

Great job, Kevin...........you got a world of time and if you are right on target a this stage you should be phenomenal come show time. I will be at the show...can't wait to see you up there kicking some ass!


Keith


I agree 100% :yep:

Thanks Guys!!!

[KevinCouch]

OK. Come to my first major adjustment to my prep. After Geroge saw last group of pics including the rear lat spread above he changed my diet to eating another 100 grams of carbs per day and continue to do cardio 3 to 4 days per week 25-30 minutes. The reason for the change is both of us fellt that I was getting too lean too quickly and I was not holding the size that I worked so hard in the offseason to put on. Especially in my traps and lower lats.

My legs are spot on where they should be at this point with plenty of size. Arms are good to go. It's my back and chest thickness that needs to fill back in. Over the next few weeks I will probably gain 5 to 6 pounds closing back in on 200 while staying under 7% bodyfat and see where we were at 12 weeks out. I'm happy about this change because I'll be able to add that size back in pretty rapidly with "supp" this time round and stay lean.

Gotta love growing into the show. Once I hit the 12 week mark I should be a solid 198 pound very lean and vascular with no missing bodyparts. Then it will be time to begin dropping down to ridiculous levels of conditioning which is where I will need to be on stage at Nationals if I plan to make some noise....and I do. Believe me, I'm not going there for 2nd place guys.

No one else is either this is going to be a dogfight til the end and I intend on being right in the middle of it!!!!!

[KevinCouch]

OK. Come to my first major adjustment to my prep.
After Geroge saw last group of pics including the rear lat spread above he changed my diet to eating another 100 grams of carbs per day and continue to do cardio 3 to 4 days per week 25-30 minutes.
The reason for the change is both of us fellt that I was getting too lean too quickly and I was not holding the size that I worked so hard in the offseason to put on. Especially in my traps and lower lats.

My legs are spot on where they should be at this point with plenty of size. Arms are good to go. It's my back and chest thickness that needs to fill back in. Over the next few weeks I will probably gain 5 to 6 pounds closing back in on 200 while staying under 7% bodyfat and see where we were at 12 weeks out. I'm happy about this change because I'll be able to add that size back in pretty rapidly with "supp" this time round and stay lean.

Gotta love growing into the show. Once I hit the 12 week mark I should be a solid 198 pound very lean and vascular with no missing bodyparts. Then it will be time to begin dropping down to ridiculous levels of conditioning which is where I will need to be on stage at Nationals if I plan to make some noise....and I do. Believe me, I'm not going there for 2nd place guys.

No one else is either this is going to be a dogfight til the end and I intend on being right in the middle of it!!!!!
__________________

[KevinCouch]

Sorry about the double Post Above. It's Late.

Bodyweight has already popped up a couple pounds this weekend to 193. Good things to come. In a few week when I completely fill out I'll post some more pics at 198 at 7% bodyfat.

Shoulders, Hams, Calves, Abs

Shoulders:
20 Total Sets All DB Work
DB Laterals
DB Rear Laterals
Seated DB Presses
DB Front Laterals
DB Shrugs
DB High pulls

Hams
Standing Leg Curls: 3x15-20
Adductor Cable exercises: 4x15-20

Calves:
Leg Press Toe Raise: 4x15-20
Seated Calf Raise: 4x20-25
DB One Leg Toe raise off block for stretch: 3x20-30

Abs:
8 sets weighted upside down crunches: 15-25 reps

[Hammerfit]

Great advice from George, glad to hear he's got you eating up. You have that fast metab so getting shredded wont be a problem for you. Stay full and big.

Why dont you post back pic up? LMAO just had to do that~ you know what I meant.......;-)

[KevinCouch]

Great advice from George, glad to hear he's got you eating up. You have that fast metab so getting shredded wont be a problem for you. Stay full and big.

Why dont you post back pic up? LMAO just had to do that~ you know what I meant.......;-)

Yea i get :). If I'm going to be a big middleweight I'm gonna have to eat up. My body wants to drop down so quickly (like Baldie's does) I guess that 's a good problem to have but i can be frustrating too (I know poor me) but knowing you've got to get in 6 full meals per day in just to maintain your bodyweight and just by dropping some carbs from these 6 meals my body begins to shoot back down in record time. This is why is a challenge for me to hold on to the muscle that I've built in the offseason. I may end up eating 3000 calories all the way up to the show, we'll see what formula works for me this year.....

[freebirdmac]

Why didn't he also drop the cardio? I'd think that would be more of a muscle waster.

[KevinCouch]

Why didn't he also drop the cardio? I'd think that would be more of a muscle waster.

Yes in some cases too much cardio can waste muscle tissue. In my case, I do it for cardio/heart health mainly and it does burn some extra calories too. So I'm gonna be doing only 3 to 4 days per week 25-30 minutes low intensity to keep my Blood Pressure down. Plus, cardio helps we with my fast paced training sessions allowing me to move quickly thru them without much trouble.....

[Hammerfit]

Yes in some cases too much cardio can waste muscle tissue. In my case, I do it for cardio/heart health mainly and it does burn some extra calories too. So I'm gonna be doing only 3 to 4 days per week 25-30 minutes low intensity to keep my Blood Pressure down. Plus, cardio helps we with my fast paced training sessions allowing me to move quickly thru them without much trouble.....

Did you read the small blurb in MD that apparently George has something to do with? New study has found that 10 mins of moderate intense cardio 2 or 3 separate times a day is better at reducing bodyfat than 1 - 30 min session and 2 separate 30 mins sessions are better than 1 - hr session. (all things considered being equal)

[KevinCouch]

Did you read the small blurb in MD that apparently George has something to do with? New study has found that 10 mins of moderate intense cardio 2 or 3 separate times a day is better at reducing bodyfat than 1 - 30 min session and 2 separate 30 mins sessions are better than 1 - hr session. (all things considered being equal)

I haven't read it or George hasn't brought it up to me. I wonder if these short sessions relate to bodyfat reduction only. Since I'm mainly doing mine right now for BP reasons and heart health it might be different. I will text him about this though to see how this relates to my situation.
Thanks Mike for the info!!!
Kev

[Steve56]

I haven't read it or George hasn't brought it up to me. I wonder if these short sessions relate to bodyfat reduction only. Since I'm mainly doing mine right now for BP reasons and heart health it might be different. I will text him about this though to see how this relates to my situation.
Thanks Mike for the info!!!
Kev

i would think that higher intensity on cardio would be more for heart health .. somthing like high intensity interval cardio would be great for both heart health and fat burning

[Hammerfit]

i would think that higher intensity on cardio would be more for heart health .. somthing like high intensity interval cardio would be great for both heart health and fat burning

I agree...I found just this year when I switched to higher intensity and shorter length of time it burned more bf while not effecting my legs as much

[Mac]

Did you read the small blurb in MD that apparently George has something to do with? New study has found that 10 mins of moderate intense cardio 2 or 3 separate times a day is better at reducing bodyfat than 1 - 30 min session and 2 separate 30 mins sessions are better than 1 - hr session. (all things considered being equal)

This was reported on Ergolog.com earlier this year.

Do 10 minutes morning, noon and evening will produce much better results than a single 30 minute session. Because at the 10 minute point, you have stimulated your body's metabolism and further exercise doesn't extend that time.

[KevinCouch]

i would think that higher intensity on cardio would be more for heart health .. somthing like high intensity interval cardio would be great for both heart health and fat burning

The cardio I do is more like medium intensity my hr gets up to an average of 144-150 for between 22 and 27 minutes. I'll set the treadmill on 13% incline and walk as fast as I can up hill without holding on. Last year I was doing what I call high intensity running/walking interval training for 20-25 minutes clips getting my hr up to 165-170 and down to 150-155. But I guess for a guy my age having a sustanined hr between 144-150 is probably considered medium to high intensity.




I agree...I found just this year when I switched to higher intensity and shorter length of time it burned more bf while not effecting my legs as much

Maybe I'll start doing some more interval cardio training like I did last year I was just a little afraid of running because of my knees. I'm training at home now so the only thing I have for cardio is the treadmill. Another thought is to bring up the incline to 15% without holding is a bitch.




This was reported on Ergolog.com earlier this year.

Do 10 minutes morning, noon and evening will produce much better results than a single 30 minute session. Because at the 10 minute point, you have stimulated your body's metabolism and further exercise doesn't extend that time.
Thanks for the info Steve.

[KevinCouch]

Chest and Biceps 2night.

Chest: 16 Sets.
DB High Incline Flyes: 4x10-12 70s
DB Flat Flyes: 4x10-12 70s
DB High Incline Presses: 4x8-12 100s (Felt like 150s doing these last)
Hoist Single Hand flat/decline Press: 4x10-12 200

DB Curls: 3x8-12 60s
Standing Cable Curls: 3x8-12 120
Seated Hammer Curls: 3x8-12 60s
Concentration Curls: 2x12-15 35s

Weight bumped up to 193 and feeling very good at this point.

[Daniel]

OK. Come to my first major adjustment to my prep. After Geroge saw last group of pics including the rear lat spread above he changed my diet to eating another 100 grams of carbs per day and continue to do cardio 3 to 4 days per week 25-30 minutes. The reason for the change is both of us fellt that I was getting too lean too quickly and I was not holding the size that I worked so hard in the offseason to put on. Especially in my traps and lower lats.

My legs are spot on where they should be at this point with plenty of size. Arms are good to go. It's my back and chest thickness that needs to fill back in. Over the next few weeks I will probably gain 5 to 6 pounds closing back in on 200 while staying under 7% bodyfat and see where we were at 12 weeks out. I'm happy about this change because I'll be able to add that size back in pretty rapidly with "supp" this time round and stay lean.

Gotta love growing into the show. Once I hit the 12 week mark I should be a solid 198 pound very lean and vascular with no missing bodyparts. Then it will be time to begin dropping down to ridiculous levels of conditioning which is where I will need to be on stage at Nationals if I plan to make some noise....and I do. Believe me, I'm not going there for 2nd place guys.

No one else is either this is going to be a dogfight til the end and I intend on being right in the middle of it!!!!!

Well George definitely knows knows what he's doing and for me you actually looked too lean this far out (don't know if that can be bad LOL) From the pics you're looking no more than month or so out from the show - this shows all your hard work and dedication in the offseason. The leaner - the better, you'll lose very little if any or maybe even add more muscle going in to th show. Keep up working, Kevin! Are you doing to add extra meal with 100g of carbs or divide it into the ones you're eating now?

[KevinCouch]

Well George definitely knows knows what he's doing and for me you actually looked too lean this far out (don't know if that can be bad LOL) From the pics you're looking no more than month or so out from the show - this shows all your hard work and dedication in the offseason. The leaner - the better, you'll lose very little if any or maybe even add more muscle going in to th show. Keep up working, Kevin! Are you doing to add extra meal with 100g of carbs or divide it into the ones you're eating now?

Yes, I do have a super fast metabolism which works both for me and against me. I don't put on a lot of weight in the offseason unless I completely gorge myself then I feel very uncomfortable all the time. On the flipside when I begin to drop cals down even a little from maintenance I begin to drop bodyweight very quickly. Most guys needs 12 to 16 full weeks of contest dieting but with me probably a realisitic 8 solid weeks of actual contest dieting since I keep my body around 8% offseason year round. I began back with George about 3 weeks ago and he wanted to see how my body reacted to just some minor changes to the diet I was already on and in those 3 weeks time I dropped a good 5 to 6 pounds easily. I had actually gotten down to 189 first thing in the morning which is too close to 176 this far out. We also saw the opportunity to use this next several weeks to grow and fill out without putting on much fat at all if any.

We're starting with 100grams of carbs added to the first 4 meals (25 grams each) of the day. If after a week, no change then we'll add another 25-50 grams per day until we reach our goal of me beginning to fill out without losing muscularity and definition.

Daniel, you have a good eye for this, what are you competition plans?
Kevin

[KevinCouch]

Tuesday Night

Cardio: 25 minutes medium/high intensity hr 148-155 on treadmill 14% incline.

Abs: 10 Sets of nonstop weighted ab exercises.

[Hammerfit]

Tuesday Night

Cardio: 25 minutes medium/high intensity hr 148-155 on treadmill 14% incline.

Abs: 10 Sets of nonstop weighted ab exercises.

That should do the trick! I had a client try the newest (to me) cardio
10 mins on stairs, 5 mins abs, 10 mins stairs, 5 mins abs, 10 mins stairs. They liked it and said it seems to give their legs a break but felt it was even more intense.

[KevinCouch]

Back Triceps and Calves Today

20 Sets Back: 12 Sets of Rowing movements, 8 sets of pulldown/pullups
Triceps: 9 sets
Calves: 9 sets

Here's a shot of my calves today. Weight at 193.25. Getting pretty vascular even at this weight.

[mkris7]

If you look like this so far out, I can imagine the package your going to bring to the stage!
Dem veins look like a map! :yep:

[KevinCouch]

Yesterday did shoulders and hams.

18 sets for shoulders and 10 sets for hams.

Bodyweight has shot up to 194 since I've bumped up carbs. Not gonna let bodyweight go over 197ish because I'm gonna need to drop to 176. My goal is to keep tightening up as well as filling out then begin to drop back very slowly.

16 weeks to go.

[KevinCouch]

Chest, Biceps, Calves

Hoist Flyes: 4x10-12
DB Incline Flyes: 4x10-12
DB Incline Press: 4x10-12
Hoist Decline Press: 4x10-12

Cable Curls: 3x12-15
Incline DB Curls: 3x12-15
Hammer Curls: 3x12-15
Concentration Curls: 2x15-20

Weight at 196 and climbing. Really filling out and staying lean. Latest from G is keep it going as long as I can continue to improve. Not to worry about making any weightclass as long as I'm at my best. That's the goal here. Sure I want to place high no matter what weightclass I'm in but if this is my last show (very well might be) then go out looking my best is all I can ask for.

[Daniel]

Yes, I do have a super fast metabolism which works both for me and against me. I don't put on a lot of weight in the offseason unless I completely gorge myself then I feel very uncomfortable all the time. On the flipside when I begin to drop cals down even a little from maintenance I begin to drop bodyweight very quickly. Most guys needs 12 to 16 full weeks of contest dieting but with me probably a realisitic 8 solid weeks of actual contest dieting since I keep my body around 8% offseason year round. I began back with George about 3 weeks ago and he wanted to see how my body reacted to just some minor changes to the diet I was already on and in those 3 weeks time I dropped a good 5 to 6 pounds easily. I had actually gotten down to 189 first thing in the morning which is too close to 176 this far out. We also saw the opportunity to use this next several weeks to grow and fill out without putting on much fat at all if any.

We're starting with 100grams of carbs added to the first 4 meals (25 grams each) of the day. If after a week, no change then we'll add another 25-50 grams per day until we reach our goal of me beginning to fill out without losing muscularity and definition.

Daniel, you have a good eye for this, what are you competition plans?
Kevin

I feel your pain, because I've the same problem haha It's very hard for me to put on weight, but I can get ripped very quick

Yesterday I was 12 weeks out from a show which I'm not sure if I will be doing it, my main goal is national show in my country (I'm from EU) May 2012...anyway I've started my diet yesterday (and have dropped 2 pounds in a day, which I think is mainly water because I was tested at 6-7% bf before diet) at 3000cals (dropped from 3800-4000) 310g (dropped from 450-500g) carbs 330g (added 30g) protein, which I won't change till 6 weeks out when I get to 3% bf maintain for a week or so, deplete my body and then 4-5 weeks out - I gradually will be adding more carbs to fill out into the show. This works best for me, I have fast metabolism, long limbs I can't fill out in a 2 or 3 or even 7 days, and by filling gradually in 4-5 weeks I could care less about coming too flat or full but spilled over from a lot of carbs in a short period of time. So I'll see if I will look good 12 weeks later - I'll step onstage, if not - continue adding calories, putting on mass over the winter and start dieting for my main comp in May 2012.

[Rick Prince]

Weight at 196 and climbing. Really filling out and staying lean. Latest from G is keep it going as long as I can continue to improve. Not to worry about making any weightclass as long as I'm at my best. That's the goal here. Sure I want to place high no matter what weightclass I'm in but if this is my last show (very well might be) then go out looking my best is all I can ask for.

Now that is bodybuilding. Keep up the good work Kevin.

[masterschamp]

I love your outlook on things, Kevin........last show ( maybe :) )......best ever shape. That's the way to go out.



Keith

[KevinCouch]

I feel your pain, because I've the same problem haha It's very hard for me to put on weight, but I can get ripped very quick

Yesterday I was 12 weeks out from a show which I'm not sure if I will be doing it, my main goal is national show in my country (I'm from EU) May 2012...anyway I've started my diet yesterday (and have dropped 2 pounds in a day, which I think is mainly water because I was tested at 6-7% bf before diet) at 3000cals (dropped from 3800-4000) 310g (dropped from 450-500g) carbs 330g (added 30g) protein, which I won't change till 6 weeks out when I get to 3% bf maintain for a week or so, deplete my body and then 4-5 weeks out - I gradually will be adding more carbs to fill out into the show. This works best for me, I have fast metabolism, long limbs I can't fill out in a 2 or 3 or even 7 days, and by filling gradually in 4-5 weeks I could care less about coming too flat or full but spilled over from a lot of carbs in a short period of time. So I'll see if I will look good 12 weeks later - I'll step onstage, if not - continue adding calories, putting on mass over the winter and start dieting for my main comp in May 2012.

Sounds like you've got a great plan that should work out well for you. It's a blessing to have fast metabolisms but also a curse IMO. We've got to shovel in food to add size and when we do begin prep we have to be very careful to hold onto that size when we start cutting. Keep up the great work.


Now that is bodybuilding. Keep up the good work Kevin.

Thanks Rick! I'm gonna ride this filling out process for at least a few more weeks then see start cutting back very slowly and see where it takes me. I know I'll be firmly into middles I don't have any idea what I will weigh I just want to be my best!


I love your outlook on things, Kevin........last show ( maybe :) )......best ever shape. That's the way to go out.
Keith

Thanks Keith! That's the plan right now. I still have the passion to step on stage but as we all do, I have family and life issues so I can't say at this point when I will retire again. My body is holding up pretty well these days I'm struggling a little with my motivation to take it to the extreme level that we do to step on stage. If I'm going to do this thing I need to be 110% in or not at all, I've stepped on stage before at the 1995 Junior Nationals not mentally or physically prepared and believe me there's no worse feeling than being on stage knowing you could be much better than you are.

[KevinCouch]

Update. Tuesday July 26th.

I weigh 195 and have filled out a little. My condition has NOT improved over the last few weeks but there's no need for me to get any leaner than I am at this point. That's one advantage to staying lean in the offseason. Other guys 15 1/2 weeks out have begun their diets and restricted calories to drop fat. I won't have to start dropping for 3 more weeks or so. My knees and lower back is holding up pretty well.

I plan on being in the mid 190s at 12 weeks out with no lagging bodyparts. My chest is still not a strong bodypart for me and will never be at this point and I know what I'm up against. My overall condition, balance and symmetry will need to be "dead on" if I'm gonna make some noise at Nationals. This is what seems to be holding the judges attention these days in the lower weight classes like mine. So I have a very good chance IF I can bring it all together says George. That's all I can ask for!!

[Hammerfit]

You are point on Kev, just keep doing what you do. Focus on filling up your chest as much as possible and maintain everything else.

[mkris7]

You are point on Kev, just keep doing what you do. Focus on filling up your chest as much as possible and maintain everything else.

Ditto!


Kevin, man your blessed to have such a fast metabolism. I am confident that this is going to be your all time best my brother!! :yep:

[KevinCouch]

You are point on Kev, just keep doing what you do. Focus on filling up your chest as much as possible and maintain everything else.

Thanks Hammer! I'm doing all that I can for chest. You know those stubborn bodyparts it takes completely shock technique for them. Then we have those bodyparts that grow on a few sets...Like your delts and my arms. I've really backed off the sets for both biceps and triceps and concentrated on getting a very good contraction for every rep for arms to etch in more separation and detail.


Ditto!


Kevin, man your blessed to have such a fast metabolism. I am confident that this is going to be your all time best my brother!! :yep:

Thanks Michael. I'm confident that I can attain the extreme conditioning needed I just need to become more focused. I've got 15 weeks to go and it's getting closer to my 12 week contest prep all-out training and dieting and I once I reach that point in three weeks my decision to go or no go will have to be in concrete. I really want to do this show.

[masterschamp]

Kevin...just a thought...when I started throwing in a "mini" workout for each bodypart during the week, I stated to experience a surge in growth!! Might want to consider doing that for chest?

Keith

[KevinCouch]

Kevin...just a thought...when I started throwing in a "mini" workout for each bodypart during the week, I stated to experience a surge in growth!! Might want to consider doing that for chest?

Keith

Keith, I was just going to post this exact thing this morning!!! I watched a 10 minute clip that Don Long was tallking on MD (I've known him for 20 years we both lived in Alexandria, VA and worked out in the same gym back in the 90s). He was talking about bringing up lagging bodyparts and doing "touch up" workouts at least 2 to 3 times per week for lagging muscle groups at the end of other workouts. I guess I'll just experiment with the number of sets and type of exercises. Thanks for your input on this! I gotta thicken that chest up.
Kevin

[Hammerfit]

Kevin...just a thought...when I started throwing in a "mini" workout for each bodypart during the week, I stated to experience a surge in growth!! Might want to consider doing that for chest?

Keith

x2 Keith^^^^ wouldnt hurt to hit chest 2 or even 3x a week as long as its different in every aspect...even if it's just pushups, just to keep pumping blood into the muscle

[KevinCouch]

x2 Keith^^^^ wouldnt hurt to hit chest 2 or even 3x a week as long as its different in every aspect...even if it's just pushups, just to keep pumping blood into the muscle

We're on the same page ;). That's another thing Don L was saying in the video about doing pushups everyday to pump your pecs up they will grow!!! Makes sense to me!! Thanks Mike!

[KevinCouch]

Weigh 195.5 Today.

Here's a side leg shot. My quads/hams have a nice separation to them now. Not super lean yet but it's showing up at 15 weeks out with some vascularity in.

[mkris7]

Looking good Kevin.

[KevinCouch]

Here's an arm shot today too. I'm feeling pretty confident about moving up to middleweights now. I've always had the fear that I wouldn't be big enough. Arms are swelling up but I gotta get that chest up!!!!!!!!

[mkris7]

Kevin, Your arms look huge man! You ever see that scene in pumping Iron when Arnold is posing in a tank top? I saw a IFFB 202 Pro training today at the gym and he did not even have a pair of guns like that. Whatever your doing for your arms is working, real nice!

[KevinCouch]

Just keep pluggin away one workout at a time. I missed posting a few workouts have NOT missed any sessions.

Today Quads

Leg Extensions: 5x15-20
Uni Lateral Leg Press: 5x15-20
BB Squats: 5x15-20
One Leg (Leg) extensions: 3x15-20 No rest between sets left to right until crapped out.

Very basic quad workout today done at home. VERY effective though. Teardrops are blown up. :yep: Bodyweight 196 and lean.

[bryantone]

Conditioning is great. Anything less than upper middle weight division for you is throwing good muscle away.

[KevinCouch]

Kevin, Your arms look huge man! You ever see that scene in pumping Iron when Arnold is posing in a tank top? I saw a IFFB 202 Pro training today at the gym and he did not even have a pair of guns like that. Whatever your doing for your arms is working, real nice!

Thanks M!! I'm now in the final 15 weeks so I'm really going to prioritize my training and concentrate on my weaker bodyparts more than I have been in the offseason. My arms don't need more than 1 day per week direct training because of all the indirect work they get. Just concentrating on quality muscle at this point. Thanks.


Conditioning is great. Anything less than upper middle weight division for you is throwing good muscle away.

Thanks D! That's the plan to come in the mid 170s. I know I 've gained size and quality muscle since last year but until I lose all the bodyfat I won't know exactly where I will end up... Whatever weight I end up at it will be my 100%..

[hifrommike65]

Kevin, was there a reason you decided not to compete in the masters this year? If you said it somewhere on this board, I missed it. Thanks!

[KevinCouch]

Kevin, was there a reason you decided not to compete in the masters this year? If you said it somewhere on this board, I missed it. Thanks!

Yes. Me and my family have been caring for my ailing mother who has been fighting stage 4 ovarian cancer for 8 months now. She has already outlived her life expectancy for someone who is in this advanced stage.

I'm taking it one day at a time for now and I'm training and eating as if I'm competing in this year's Nationals in November. We'll just see how things go from here on in. I want to compete in November but there are things than can keep me from doing so. Family comes first but my mom has told me that if competing in the Nationals is something I really want to do then she wants me to do it. Just leave it in God's hands.....
Kevin

[ayezer]

kevin quads look great wish the best for your family I have had many diff situations not at the level you are going through but can relate.

keep training hard and yes 1 day at a time.

[KevinCouch]

kevin quads look great wish the best for your family I have had many diff situations not at the level you are going through but can relate.

keep training hard and yes 1 day at a time.

Thank you Adam. I've spent this past year adding size to them. Now it's time to begin to shred them up.

[KevinCouch]

Weight has dropped to 192. I'm very lean at this point. George and I just taking my physique down to be my very best. He thinks there's a 50/50 chance at this point that I'll end up being a welterweight. It's not a matter if I can get my bodyweight down there, it's a matter if I can get down to weight and look my best. I've got a smaller bone structure and according to him packs a lot of well distributed muscle that can look better than last year's Masters and and be bigger too at a deceiving lighter weight.

I definitely have put on size this year and am big enough to be a middleweight but at Nationals its better to come in at the very top of the weightclass (shredded to the bone and dry is what stands out) than somewhere in the middle and for me the difference would only be a few pounds from one class to the other. By the time I step on stage after carbing up I'd be 171ish anyway. The key here is to keep the muscle I've put on round and full. We'll just see how it goes. The next several weeks will tell.

[tornquad2]

whats your fat intake like, any fish oils

[hifrommike65]

I've always thought what the mirror said was more important than what the weightscale said. Just me. ;)

[KevinCouch]

whats your fat intake like, any fish oils

I don't take in any extra fats from oils. Just what's in my protein.
Breakdown right now is approx:
55% carbs
35% protein
10% fats


I've always thought what the mirror said was more important than what the weightscale said. Just me. ;)

It is definitely. We'll just see how I end up looking and what weight class I end up. My hunch is that I'll end up a middleweight and George is thinkin welter. Remember he only sees pics of me thru emails which aren't always flattering and he won't see me in person til 2 days before nationals. I know I've put on size this year. Maybe I can lose 5 pounds in my glutes to make weight.:yep:

[hifrommike65]

There's a lot of received wisdom about what weight you should come in at. I remember a televised contest (back when they did televise those things in the '90s) where a guy won the heavyweight & overall at an NPC national qualifier at 200. He was at the bottom of the heavy class but he was spot on in conditioning & absolutely deserved the win, & he got it.

[KevinCouch]

There's a lot of received wisdom about what weight you should come in at. I remember a televised contest (back when they did televise those things in the '90s) where a guy won the heavyweight & overall at an NPC national qualifier at 200. He was at the bottom of the heavy class but he was spot on in conditioning & absolutely deserved the win, & he got it.

You're right. In my own experience with competing I've been rewarded nicely from the judges because of my overall shape, symmetry and conditioning (not necessarily my size) with 3 middleweight wins and 3 overall titles all NPC National qualifiers in the 90s. Last year at Masters Nats the judges liked my look and I won the welters but I would not (IMO) have won the middles because the middleweight winner Stoliv had more mass than me. I decided the last couple of weeks to drop to welters and it was the right decision for me last year but this year may be very different. I am bigger all over so I'm planning on being my best but if I'm only a few pounds away from welters that's when the decision will have to be made then. Just training heavy and hard and eating plenty of food so I won't drop muscle. We'll see how it goes over the next several weeks. It may be a very different story then.

[hifrommike65]

Kevin, it sounds like a good plan to go with what seems like the best look at the point of delivery. The only thing that matters is what you bring to the stage in the prejudge. Go for it & do thy worst.

[Amazon Doll]

Prayers for your Mother.

I will be there cheering you on! it's only a 3 hour drive south of me.

[ayezer]

yes Kevin forget about weight class just go and look your best and whatever the wt class is it is.

[mkris7]

It's all an illusion buddy, your going to look HUGE and Great where ever you land.
I was just looking at some photos and ready an article about Danny Padilla in the 1981 Olympia, if I recall correctly he was under 160 but he looked Huge and Shredded! It aint nothing but a number Kevin. You will do fantastic!

[mkris7]

Correction: "One week prior to this contest I weighed 157 pounds. On the night of the show I weighed 176. There was no fat to be found anywhere on my body".-Danny Padilla

My original point is still the same, it is not a numbers game and you will do great!:yep:

[Rick Prince]

yes Kevin forget about weight class just go and look your best and whatever the wt class is it is.

Kevin, everyone at Nationals will be hard and shredded. Bring the conditioning and IMO, your shape and symmetry will be the difference regardless of weight. You are looking great!

[masterschamp]

Kevin,
Back in the day when Johnny D was prepping me for a show he had 2 rules:

1.Do EXACTLY as I say
2.DO NOT step on the scale

Keith

[KevinCouch]

All great advice guys!! Thanks for your vote of confidence.

I'll just keep taking it one day at a time and see where I end up. ;)

[Hammerfit]

Kevin,
Back in the day when Johnny D was prepping me for a show he had 2 rules:

1.Do EXACTLY as I say
2.DO NOT step on the scale

Keith

Keith, could you tell my wife that!? I think she carries 2 things around w her at all times, a mirror and the scales! At least she has one of em right

[KevinCouch]

Thanks Guys for all your support!
Because of family issues I've decided that I won't be competing in the Nationals this year. My mother has bee fighting for her life with stage 4 cancer and it coming to her final few weeks (the doctor's say) and she will be moving in with me and my family and my father as well. All my time and focus will be on making her comfortable and to spend as much time as I can with her. I have a 10 year old son that is his grandma's best bud so as much time they will have together he will remember for the rest of his life.

I don't know exactly what competition I'm shooting for next time probably the 2012 Master Nats. I'll add size and strength and pop up to 210 or so and see what I look like then and decide my gameplan then.

Thanks again for all you support guys! I'm not going anywhere I'll still be posting and advice or help that I can. Once I get over 200 pounds I post some pics too.
God Bless my Friends!!

[freebirdmac]

My best to you and your family during this time Kevin. I wouldn't even want to imagine....

[Hammerfit]

Thanks Guys for all your support!
Because of family issues I've decided that I won't be competing in the Nationals this year. My mother has bee fighting for her life with stage 4 cancer and it coming to her final few weeks (the doctor's say) and she will be moving in with me and my family and my father as well. All my time and focus will be on making her comfortable and to spend as much time as I can with her. I have a 10 year old son that is his grandma's best bud so as much time they will have together he will remember for the rest of his life.

I don't know exactly what competition I'm shooting for next time probably the 2012 Master Nats. I'll add size and strength and pop up to 210 or so and see what I look like then and decide my gameplan then.

Thanks again for all you support guys! I'm not going anywhere I'll still be posting and advice or help that I can. Once I get over 200 pounds I post some pics too.
God Bless my Friends!!

Was just wondering last night where you were. Sorry to hear about your Mom I know she has been heavy on your heart for some time. You are a good son to be there for her. Make the time she has left a memorable one for you and all your family. Peace Bro.

[KevinCouch]

My best to you and your family during this time Kevin. I wouldn't even want to imagine....

You know FB she has been dealing with this with the utmost courage and strength for 8 1/2 months now. Now it's time to allow her to rest more and just be with her loved ones as things begin to wind down.
Thank you FB!


Was just wondering last night where you were. Sorry to hear about your Mom I know she has been heavy on your heart for some time. You are a good son to be there for her. Make the time she has left a memorable one for you and all your family. Peace Bro.
You're right about family. There's always another show out there but you only have 1 Mother. She means the world to my Dad, me, my son and wife so I can't think of anywhere else I'd rather be then be with her these last few weeks or months!!!!

Your brother in Iron,
Kevin

[mkris7]

Kevin,

Your a honorable and respectful man. Enjoy the time you have with your mother, you can never get that back. I cared for my grandmother and grandfather in the winter of their life and would do it all over again without a second thought.

I am here if you need anything Kevin. You and your family is in my prayers brother.

[KevinCouch]

Kevin,

Your a honorable and respectful man. Enjoy the time you have with your mother, you can never get that back. I cared for my grandmother and grandfather in the winter of their life and would do it all over again without a second thought.

I am here if you need anything Kevin. You and your family is in my prayers brother.
Thanks for your prayers brother! It's gona be dificult but I know if it were were in the same position my family would do the same for me. I will keep training to keep my grounded it will be my only outlet for a while so I will be training at home at least a few days per week. I'll continue to follow all or your threads and comment where I feel I can help in any way.

Thanks again for all your thoughts and prayers Guys.... (Michael)

[ayezer]

Kevin my prayers and support do what your heart tells you, you will do great at any competition.

maybe next year me too>

[KevinCouch]

Kevin my prayers and support do what your heart tells you, you will do great at any competition.

maybe next year me too>
Thanks for your prayers and support Adam! We're all just enjoying the time we have together. I'm still training hard (in my home gym) never far away and eating pretty clean so next year Masters Nationals looks like it can be one to shoot for. For now, just taking it one day at a time.
Thanks Brother!
Kevin

[hifrommike65]

Keep the faith, Kevin. A relationship with a parent will continue for as long as you can draw breath.

As for the Masters Nationals, a middle got a pro card there this year & beat a superheavy.

[masterschamp]

You are doing the right thing, Kevin. I spent nearly every day of my father's last three weeks with him and it has left me with so many special memories. I will carry those things we shared and talked about with me to my grave.

Keith

[KevinCouch]

You are doing the right thing, Kevin. I spent nearly every day of my father's last three weeks with him and it has left me with so many special memories. I will carry those things we shared and talked about with me to my grave.

Keith

It seems like there's so much to do in a day but it does get done. My mom is still able to help out with my son some and he loves playing board games with her. I have a flexible job so I go home several times per day (I live very close to work) to check on them. Now I find out the my wife is scheduled to be in trial (she's council) for the whole month of September out of town. So it's all on me now. Oh well, these time I will cherish for the rest of my life even though right now It's kinda crazy in the Couch house with everything that's going on. Our family will get thru it and we will become stronger and closer because of it. ;)

[GerryT]

A championship decision, Kevin. Nothing is more important than family. I have been praying for your Mom every day, and wishing the best for you and family.

Take it a day at a time. The competitions will always be around. Just do what you need to do now, brother.

[KevinCouch]

A championship decision, Kevin. Nothing is more important than family. I have been praying for your Mom every day, and wishing the best for you and family.

Take it a day at a time. The competitions will always be around. Just do what you need to do now, brother.

Thank You Gerry! God Bless you. You're a good man!
Kevin

[tifflex]

Prayers for you and the family!

[GerryT]

Thank You Gerry! God Bless you. You're a good man!
Kevin

As are you, Kevin. Takes one to know one. Will be in touch when I can. hang in there, and God bless all of you, too.

[KevinCouch]

Weight at 202 now. Still training heavy. Not super lean at this weight but holding it under 9-10% BF.

Attached Thumbnailshttp://forums.rxmuscle.com/attachment.php?attachmentid=101665&stc=1&thumb=1&d=1313701806 (http://forums.rxmuscle.com/attachment.php?attachmentid=101665&d=1313701806)

[GerryT]

Pretty lean at that weight, Kevin. Doing great in the gym. Happy to see.

[hifrommike65]

Over 200? When you go pro, you'll be ready for the 212! ;)

[freebirdmac]

Wow Kevin! You're freaking huge!!

[masterschamp]

Kevin,
You look awsome, bro! Can't wait to see you on stage next year.

Keith

[mkris7]

:yep:My brother, you look like a friggin brick house! You got some real quality mass on you!!!

[KevinCouch]

Pretty lean at that weight, Kevin. Doing great in the gym. Happy to see.


Over 200? When you go pro, you'll be ready for the 212! ;)


Wow Kevin! You're freaking huge!!


Kevin,
You look awsome, bro! Can't wait to see you on stage next year.

Keith


:yep:My brother, you look like a friggin brick house! You got some real quality mass on you!!!

Thanks a lot guys/ladies!! Training is going well. I took a couple days off over the weekend and I'm itching to workout today.

[hifrommike65]

How was the workout, Kevin? (Probably several by this point.)

[KevinCouch]

How was the workout, Kevin? (Probably several by this point.)

They've been good. My weight is now 203 and staying lean. I've scaled back the sets a little since I'm not prepping for Nationals and my diet has loosened up a little allowing me to have the opportunity to grow a little.
Thanks for checkin in!

[KevinCouch]

Here's this week's pic. I am weighing a heavy 202 pounds here. This year I've really concentrated on filling in my chest and it's beginning to show. Not crazy lean here at this weight.

[HeavyDutyGuy]

Sorry about your mom. Hard for me to post a lot using this phone. But you look great, especialy your back pic.

[ayezer]

Thanks Kevin and look thick and full in chest

[KevinCouch]

Sorry about your mom. Hard for me to post a lot using this phone. But you look great, especialy your back pic.

Thanks HDG! Hope things are going well with you too!


Thanks Kevin and look thick and full in chest

Thanks Adam!

Stuck at home in the outer bounds of Irene right now. Expecting it to get a lot worse this afternoon.

[ayezer]

Kevin where are you I am Raleigh we are stuck in outer part of Hurrican too stay safe

[KevinCouch]

Kevin where are you I am Raleigh we are stuck in outer part of Hurrican too stay safe

In Richmond, VA. We're getting pounded with heavy rains and winds all day and night too. We have down trees everywhere. For now, I still have power but might not last.....

First the 5.8 earthquake hit here earlier this week, now this!!!

[Hammerfit]

In Richmond, VA. We're getting pounded with heavy rains and winds all day and night too. We have down trees everywhere. For now, I still have power but might not last.....

First the 5.8 earthquake hit here earlier this week, now this!!!

Stay Safe Bro!

[ayezer]

Yes we got the earthquake here to. crazy week I am originally from NJ/NY area and my family is now barcing for Irene we ending up being ok

[KevinCouch]

Training is going well. I'm weighing 200 (down a couple pounds).
Very strong in the gym. My elbow has been bothering me some but my knees and lower back has been pretty stable as long as I protect them during heavy lifts with knee wraps and belt.

I feel good at this weight. In the past, 200 pounds and over I've felt sluggish and had carried too much BF for me. Now, I'm around 8-9% so I've added muscle. My goal is to get up to 215ish this year before If/when I begin to start pre-contest diet again.

I'm shooting for the 2012 Masters Nationals next year. Don't know what weightclass, just training hard and eating right and I'll see what happens next year.

Kevin

[KevinCouch]

http://forums.rxmuscle.com/attachment.php?attachmentid=102310&stc=1&thumb=1&d=1314636856 (http://forums.rxmuscle.com/attachment.php?attachmentid=102310&d=1314636856) http://forums.rxmuscle.com/attachment.php?attachmentid=102311&stc=1&thumb=1&d=1314636856 (http://forums.rxmuscle.com/attachment.php?attachmentid=102311&d=1314636856)

Here's a couple shots of me at 200 pounds. Quads are coming along although not where they need/will be by next year's Masters Nats.

[freebirdmac]

Your legs are freaky huge! Hard to believe they're not good enough.

[KevinCouch]

Your legs are freaky huge! Hard to believe they're not good enough.


Thanks Pam! Never satisfied. This whole BB thing is a journey not a destination.;)

[Hammerfit]

Thanks Pam! Never satisfied. This whole BB thing is a journey not a destination.;)

This whole BB thing is a journey not a destination

True Dat Bro.

[mkris7]

This whole BB thing is a journey not a destination

True Dat Bro.


What he said, so, so, so true!

[HeavyDutyGuy]

Yep. The journey is everything./honestly there really IS no destgination in this sport.

[masterschamp]

Absolutely agree with everyone........it's all about the journey. That's the theme for life in general.

Keith

[KevinCouch]

http://forums.rxmuscle.com/attachment.php?attachmentid=103018&stc=1&d=1315055611

Shot taken this morning at 203 pounds. Chest and shoulders are really filling out now. Still lean. Have bumped up carbs to 450 per day average with protein at 300. Good week of training.

[Hammerfit]

http://forums.rxmuscle.com/attachment.php?attachmentid=103018&stc=1&d=1315055611

Shot taken this morning at 203 pounds. Chest and shoulders are really filling out now. Still lean. Have bumped up carbs to 450 per day average with protein at 300. Good week of training.

Look like a different person! Good Job!

[ayezer]

looking huge filling out
makes want to stop this bench press shirt thing.

[HeavyDutyGuy]

Looks like an off season Gaspari. Get his kind of conditioning for the National and this thing is a done deal!

[KevinCouch]

Look like a different person! Good Job!


looking huge filling out
makes want to stop this bench press shirt thing.


Looks like an off season Gaspari. Get his kind of conditioning for the National and this thing is a done deal!

Thanks Brothers!! Not that I'm restricting my calories I'm growing. Gotta keep the fat low though some I'm keeping a close eye on that.

Weight 204 today. Growing season it is!!!

[mkris7]

http://forums.rxmuscle.com/attachment.php?attachmentid=103018&stc=1&d=1315055611

Shot taken this morning at 203 pounds. Chest and shoulders are really filling out now. Still lean. Have bumped up carbs to 450 per day average with protein at 300. Good week of training.

Genetics abound! Looking great! You keep raising the bar....LOL :)
Your muscles have a nice full round and symmetrical look..triple threat. :yep:

[mrky03]

Truly a world class physique Kevin!

[KevinCouch]

Genetics abound! Looking great! You keep raising the bar....LOL :)
Your muscles have a nice full round and symmetrical look..triple threat. :yep:

I've loosened up on my diet and now I'm growing some. Thanks Michael!!


Truly a world class physique Kevin!

Well, seriously just trying to improve over my last show. I think I'm much bigger than I was at last year's Masters so I just keep pluggin away and see what my body ends up looking like.......Thanks bro!

[hifrommike65]

Can't wait to see you step onto stage next time, Kevin. Hope to be there to see it. ;)

[Daniel]

Kevin, how your training split during the week looks like at the moment?

[Hammerfit]

What's the word Kev, you gonna give it a whirl in Nov. I know how we are constantly re-evaluating?

[KevinCouch]

Kevin, how your training split during the week looks like at the moment?

Right now I'm splitting my body into 4 different workouts. I'm getting in about 3 days of workouts in then I'll take a day off. Doesn't matter what day of the week it is.

Chest, Triceps
Back, Biceps
Shoulders, Hams
off
Quads

Calves and Abs are done about twice a week.
I actually haven't done quads in a couple weeks giving my knees a little rest. It's off, offseason for me. Diet is pretty clean but I'm not afraid to eat a nice fattening meal either. Weight is between 200-205 at 5'5" so I don't think I'm gonna let myself get much heavier if I'm going to compete as a middleweight. Thanks for checkin in.
How's you training going Daniel?

[KevinCouch]

What's the word Kev, you gonna give it a whirl in Nov. I know how we are constantly re-evaluating?

No, not this time. My Mom has moved in with us and her cancer is too far along. We're all just trying to enjoy what time we have left with her. Plus, my wife left last week out of town for 4 weeks on trial for her law firm. So I'm playing Mom, Dad and taking care of my mom too. I still am getting in some good workouts at home. These workouts are a great stress reliever for me.

I want to do the Masters again next year in July. We'll see how things go and just taking it one day at a time right now.

[AnglicanBeachParty]

No, not this time. My Mom has moved in with us and her cancer is too far along. We're all just trying to enjoy what time we have left with her. Plus, my wife left last week out of town for 4 weeks on trial for her law firm. So I'm playing Mom, Dad and taking care of my mom too. I still am getting in some good workouts at home. These workouts are a great stress reliever for me.

I want to do the Masters again next year in July. We'll see how things go and just taking it one day at a time right now.

Totally understandable!

I hope that the 2012 Masters works out for you to compete in!

[Daniel]

Right now I'm splitting my body into 4 different workouts. I'm getting in about 3 days of workouts in then I'll take a day off. Doesn't matter what day of the week it is.

Chest, Triceps
Back, Biceps
Shoulders, Hams
off
Quads

Calves and Abs are done about twice a week.
I actually haven't done quads in a couple weeks giving my knees a little rest. It's off, offseason for me. Diet is pretty clean but I'm not afraid to eat a nice fattening meal either. Weight is between 200-205 at 5'5" so I don't think I'm gonna let myself get much heavier if I'm going to compete as a middleweight. Thanks for checkin in.
How's you training going Daniel?

Looks like it's working for you, saw your pics you're looking insane, Kevin!

Training is going well, had a week off training, so came back with more energy and refreshed this week.

[masterschamp]

No, not this time. My Mom has moved in with us and her cancer is too far along. We're all just trying to enjoy what time we have left with her. Plus, my wife left last week out of town for 4 weeks on trial for her law firm. So I'm playing Mom, Dad and taking care of my mom too. I still am getting in some good workouts at home. These workouts are a great stress reliever for me.

I want to do the Masters again next year in July. We'll see how things go and just taking it one day at a time right now.

My prayers and thoughts are with you, Kevin.... As far as next year's Master's Nats, like I had mentioned to Mike, there will be so many of us up there competing next year we definitely have to all get together.

[mkris7]

Right now I'm splitting my body into 4 different workouts. I'm getting in about 3 days of workouts in then I'll take a day off. Doesn't matter what day of the week it is.

Chest, Triceps
Back, Biceps
Shoulders, Hams
off
Quads

Calves and Abs are done about twice a week.
I actually haven't done quads in a couple weeks giving my knees a little rest. It's off, offseason for me. Diet is pretty clean but I'm not afraid to eat a nice fattening meal either. Weight is between 200-205 at 5'5" so I don't think I'm gonna let myself get much heavier if I'm going to compete as a middleweight. Thanks for checkin in.
How's you training going Daniel?

DAMN! 5'5 205, your carrying some serious muscle. I agree with you, I wouldn't get much heavier or your gonna get fat like I did LOL! :)
For the books I am 5'8 on a good day LOL :)

[mkris7]

My prayers and thoughts are with you, Kevin.... As far as next year's Master's Nats, like I had mentioned to Mike, there will be so many of us up there competing next year we definitely have to all get together.

What he said, you got a lot of people here that really care about you Kevin.
We are here for you:)

[KevinCouch]

Totally understandable!

I hope that the 2012 Masters works out for you to compete in!

Thanks ABP!!! And you too.


Looks like it's working for you, saw your pics you're looking insane, Kevin!

Training is going well, had a week off training, so came back with more energy and refreshed this week.

Thanks Daniel. Just keep hitting it hard.


My prayers and thoughts are with you, Kevin.... As far as next year's Master's Nats, like I had mentioned to Mike, there will be so many of us up there competing next year we definitely have to all get together.

Thank You. I hope it works out that a lot of us here can do the Masters next year. It would be great to get together.


DAMN! 5'5 205, your carrying some serious muscle. I agree with you, I wouldn't get much heavier or your gonna get fat like I did LOL! :)
For the books I am 5'8 on a good day LOL :)

Thanks Michael! I'm making sure that I keep my symmetry and balance though, I'm very short so I need to be careful to keep my midsection small so I'll appear bigger on stage next year.

[ayezer]

same here wish you and family the best Kevin
I am dieting slightly have to make wt for usa bench team north americans anbd have to get down to 163 new international wt class in about 3 weeks if after tha can maintain and continue we will see.

[KevinCouch]

http://forums.rxmuscle.com/attachment.php?attachmentid=105115&stc=1&thumb=1&d=1316885279 (http://forums.rxmuscle.com/attachment.php?attachmentid=105115&d=1316885279) http://forums.rxmuscle.com/attachment.php?attachmentid=105116&stc=1&thumb=1&d=1316885294 (http://forums.rxmuscle.com/attachment.php?attachmentid=105116&d=1316885294)

Haven't posted any pics in a while. I weight between 202-205. Still staying lean and vascular. Workouts are going well.

[GerryT]

Kevin, you are a champion and class act on and off stage. You are looking amazing under any circumstances.

Praying always for you, Mom and whole family. You are right, have to cherish every minute you can spend together.

All the best, and here for you if you need to talk, brother.

[v1hyp]

No, not this time. My Mom has moved in with us and her cancer is too far along. We're all just trying to enjoy what time we have left with her. Plus, my wife left last week out of town for 4 weeks on trial for her law firm. So I'm playing Mom, Dad and taking care of my mom too. I still am getting in some good workouts at home. These workouts are a great stress reliever for me.

I want to do the Masters again next year in July. We'll see how things go and just taking it one day at a time right now.


Kevin,

Sorry to hear about your mom. It’s good to see someone on here who (in a sport where priorities get so confused) know what's important in life. My prayers and thoughts go out to you and your family.

V1

[mrky03]

So sorry to hear about your mom Kevin. You are definitely letting your competition off the hook this year! Your calves look insane!

[HeavyDutyGuy]

http://forums.rxmuscle.com/attachment.php?attachmentid=105115&stc=1&thumb=1&d=1316885279 (http://forums.rxmuscle.com/attachment.php?attachmentid=105115&d=1316885279) http://forums.rxmuscle.com/attachment.php?attachmentid=105116&stc=1&thumb=1&d=1316885294 (http://forums.rxmuscle.com/attachment.php?attachmentid=105116&d=1316885294)

Haven't posted any pics in a while. I weight between 202-205. Still staying lean and vascular. Workouts are going well.

Definitely lean and vascular!

[KevinCouch]

OK. I'm at 203.5 today. You all know that I've really been working on my chest this year to fill it out just like I did last year with my quads. The chest is really coming along I believe. It's getting a nice round look to it. I am nowhere near where I want to be with it by next year's National shows but I'm on my way to being a solid big middleweight when I step onstage with a complete package.
Attached Thumbnailshttp://forums.rxmuscle.com/attachment.php?attachmentid=105416&stc=1&thumb=1&d=1317183135 (http://forums.rxmuscle.com/attachment.php?attachmentid=105416&d=1317183135)

[KevinCouch]

Kevin, you are a champion and class act on and off stage. You are looking amazing under any circumstances.

Praying always for you, Mom and whole family. You are right, have to cherish every minute you can spend together.

All the best, and here for you if you need to talk, brother.

Thanks Gerry!! You're a great guy. Appreciate your continued prayers.


Kevin,

Sorry to hear about your mom. It’s good to see someone on here who (in a sport where priorities get so confused) know what's important in life. My prayers and thoughts go out to you and your family.

V1
Haven't talked to you in a while V1. Thanks for your thoughts and prayers. How's your training been going?


So sorry to hear about your mom Kevin. You are definitely letting your competition off the hook this year! Your calves look insane!

Thanks brother. Taking this time to step back from competing and just enjoying my family a lot more. Still training though!! It keeps me grounded.

[v1hyp]

going well, trying to put the size on and prep for something next year.

[KevinCouch]

Here's an arm shot. I'm weighing around 202 today. Still staying very lean, probably under 10%. I'm still training hard and keeping my sights set on next year's Masters Nats. Trying to get up to a lean 215 this year.

[GENESIS]

I wonder who the jealous person is that voted this thread down?

Should be back up to 5 stars now...


Edit:Nvm... my vote didnt do anything...

[masterschamp]

It's good to hear you are still training hard through all of this Kevin..........it helped me get through my dad's illness....I always thought of training as our mental therapy, too.

Keith

[mkris7]

:Kevin,

Your going to be awesome in next November. Keep up the hard work and remember every once in awhile give yourself some "Respite" time, to recharge your batteries. Being a caregiver is an emotionally tough job and while it is a labor of love, you don't want to get burnt out.

I am glad your training is going good and and your chest looks real nice and full!:yep:

[Baldiewonkanobi]

I over use this phrase Kevin, but you it fits....You are the consumate Bodybuilder.


Baldie

[KevinCouch]

It's good to hear you are still training hard through all of this Kevin..........it helped me get through my dad's illness....I always thought of training as our mental therapy, too.

Keith


:Kevin,

Your going to be awesome in next November. Keep up the hard work and remember every once in awhile give yourself some "Respite" time, to recharge your batteries. Being a caregiver is an emotionally tough job and while it is a labor of love, you don't want to get burnt out.

I am glad your training is going good and and your chest looks real nice and full!:yep:


I over use this phrase Kevin, but you it fits....You are the consumate Bodybuilder.


Baldie

Thanks for you kind words. You guys are right about needing my "stress reliever" and do something for myself too. I find about an hour 4 to 5 days per week to hide in my cave and train. It's a difficult time for us in my family, especially on my 10 year old son. We'll get thru this, it's something we all have to deal with at one point or another in our lives.

I'm able to pretty much maintain my size with maintenance workouts and fairly clean eating. I'm not as hard as I've been in the past this year but once I get back into training with 100% focus and intensity I'll be able to make solid gains for next year's contests. For now, just one day at a time.
Thanks again guys.

[Hoss06]

Just saw this thread and I have some reading to do!

[Hoss06]

http://forums.rxmuscle.com/attachment.php?attachmentid=103018&stc=1&d=1315055611

Shot taken this morning at 203 pounds. Chest and shoulders are really filling out now. Still lean. Have bumped up carbs to 450 per day average with protein at 300. Good week of training.

Can we trade metabolisms?

[KevinCouch]

Update:
Weighing 204 today. Training pretty hard. Began doing quad work again after a 4 week layoff because of knees. I believe I've added some quality muscle this past year all over but I really won't know until I diet down and see how much bigger and better I look than last year in contest shape. My guesstimate is that right now I'd be hardpressed to be a middleweight because I'm still pretty lean at this weight. That said I'd be a small lightheavy so I'm just keeping to plug away at training and eating a good offseason diet and see if and when I step onstage again whatever weightlclass I end up, it's meant to be. My personal goal is to be my best ever, and if I end up doing very well and/or winning that would be a huge blessing and accomplishment.

But right now, I'm not sure if I will ever step onstage again. I'm dealing with lots of family issues and competing is very low on my list. But bodybuilding itself is still something that I have the passion to do and will never quit, competing on the other hand we'll just see. If I step on stage again It would be sooner rather than later since my body has held up pretty well and hasn't begun to show it's age yet. I'd like to do next year's Masters Nats in Pittsburgh and get a chance to meet a lot of you. If the timing isn't right then it' would be the Nationals in the Fall.

Keep training my friends. I am on my end and will keep you updated with progress pics.

Thanks for all of your support!

[KevinCouch]

Here's a couple of leg shots. I've trained quads once after a 4 week layoff because of knees. I did not take a break on my hams or calves.

[HeavyDutyGuy]

Here's an arm shot. I'm weighing around 202 today. Still staying very lean, probably under 10%. I'm still training hard and keeping my sights set on next year's Masters Nats. Trying to get up to a lean 215 this year.

Dang Kevin! I thought that was Casey Viator's arm at first! Whatever your doing, hook me up!

[KevinCouch]

Dang Kevin! I thought that was Casey Viator's arm at first! Whatever your doing, hook me up!

James,
Thanks bro! Casey was a genetic freak of nature. Wasn't he the one that Arthur Jones took as a 19 year old and transformed his body with high intensity training with very few sets? Basically is what Mike Mentzer took and ran with it, then Dorian used a modified version of high intensity low volume too. I wish I could still train like that but I've had to train with higher volume and reps these days. James, you are a freak of nature with your strength and training....at any age!!

[mkris7]

Like they say in the Islands, "Bio Dis Man got real Legs!!!" Kevin, all I can say is wow, this far out from your show. Great Job my friend (especially with everything else going on).:yep:

[masterschamp]

For a second I thought Tom Platz was here!!!!! :0

[Hammerfit]

Great Job Kev! Keep hittin it hard and keepin it real no matter what life throws at us. You got what it takes to perservere (sp) and will smoke em when you do get back on stage Are you going to watch the Nats in Nov I have a MW friend, Rusty Discher, I think I told you about before who is taking another shot, he's looking good right now, hopefully he can hold on to his fullness

[KevinCouch]

Like they say in the Islands, "Bio Dis Man got real Legs!!!" Kevin, all I can say is wow, this far out from your show. Great Job my friend (especially with everything else going on).:yep:

Thanks Michael! Right now I'm training for my own sanity and peace. When the time comes I'll be ready to begin to prepare for an upcoming show in 2012.


For a second I thought Tom Platz was here!!!!! :0

No Tom Platz here!! lol. I have added the needed size on my legs to compete at a higher weight class with the big boys I believe. Thanks MC.


Great Job Kev! Keep hittin it hard and keepin it real no matter what life throws at us. You got what it takes to perservere (sp) and will smoke em when you do get back on stage Are you going to watch the Nats in Nov I have a MW friend, Rusty Discher, I think I told you about before who is taking another shot, he's looking good right now, hopefully he can hold on to his fullness

Thanks Hammer. No, my Mom is so sick these days I can't go anywhere. She's strickened to her bed and doesn't have long left. Nobody really knows when the Lord wiill take her but at this point she is in a lot of pain.

I got a refund on my National tickets that I had reserved for my family a few months ago. I hope they do a web cast for it. Good luck to your guy Rusty. I'll be lookin out for him in the middles.

[AnglicanBeachParty]

Thanks Hammer. No, my Mom is so sick these days I can't go anywhere. She's strickened to her bed and doesn't have long left. Nobody really knows when the Lord wiill take her but at this point she is in a lot of pain.

I'm praying for your mom, Kevin.

[HeavyDutyGuy]

Kevin. I lost my mom to cancer in 2003: I know how hard it was. 6 months of hell. Stay strong and keep the faith and don't lose YOU in the process.

[freebirdmac]

Damn Kevin. They should be able to manage pain better than that. It's senseless for her to suffer. My thoughts are with you and your family :(

[mrky03]

Wow Kevin, I don't think you have any weak points! Thanks for posting the pics, reminds me of how puny I really am! lol Your quads are "off the hook"! Hard to believe they were ever a weak point!

[KevinCouch]

I'm praying for your mom, Kevin.
Thanks ABP!


Kevin. I lost my mom to cancer in 2003: I know how hard it was. 6 months of hell. Stay strong and keep the faith and don't lose YOU in the process.

I'm staying strong and keeping my faith brother in this process. Believe me it's tough! Thanks for your words HD.


Damn Kevin. They should be able to manage pain better than that. It's senseless for her to suffer. My thoughts are with you and your family :(

She was admitted into the Hospital on Monday. They are taking good care of her there. Not sure at this point when and/or if she'll ever make it back home. Thanks for your prayers FB.

Wow Kevin, I don't think you have any weak points! Thanks for posting the pics, reminds me of how puny I really am! lol Your quads are "off the hook"! Hard to believe they were ever a weak point!
Thanks Joel! I post these pics so I can stay in the game. It keeps me focused and training hard even if I'm not training for a particular show at the moment. I've taken this last year to bring up my lagging bodyparts and I've made some progress I believe. Next time I DO step on stage I want to have that complete package with no weak bodyparts, symmetrical physique and shredded to the bone. Not too much to ask for eh?? Thanks again Joel!

[hifrommike65]

Thanks for letting us know, Kevin. Your family is in my thoughts & prayers.

[Mac]

Stay strong Kevin. Your mom, you and family are in my prayers.

[Hammerfit]

Stay Strong Bro...Lisa and I are praying for you and your family

[KevinCouch]

Thanks for letting us know, Kevin. Your family is in my thoughts & prayers.


Stay strong Kevin. Your mom, you and family are in my prayers.


Stay Strong Bro...Lisa and I are praying for you and your family

Thanks for all your prayers and support. I've been doin my best to hang on to my physique during this time but without eating properly, supplementing, and only training when I can. It's taken it's toll on my body along with all the stress. Believe it or not, my Mom is back home with us today. You just can't keep her down!! We have an inhome nurse giving her her shots and meds and monitoring her much better than we ever could.

Thanks again Guys!!! Stay on track!!

[KevinCouch]

Weight has dropped. No time to eat 5 to 6 meals per day in my situation right now. I weigh only 196. No "supps" either past 5 weeks. Until this family crisis passes I'm in the maintenance mode with my BB. Train brief but effective workouts hitting all muscle groups 1 day per week. Keep my strength and most of my size up but I will lose a little hardness (to be expected). I'm ok with this type of training for as long as I need to.

All I really need is 12 weeks to prep for a show and I will be ready, ripped and symmetrical!!! For now, family first and train to stay in the game and stay sane........

Stay Focused Guys.

[KevinCouch]

Chest, Triceps, Abs

Incline BB Press: 200X15, 225x10, 245x8, 265x6, 265x6
Vertial Unilateral Press: 4x10-15 220
DB Incline Flyes: 4x10-12 70s
Machine Flyes: 3x15-20 120

Cable Pushdowns: 3x12-15 110
Behind head Rope Extensions: 3x10-12 100
Weighted Dips: 3x15-25 45#plate strapped on.
Finished with 1 set of pushups as many until I dropped.....

Upside Down crunches weighted 25#plate: 6X20-25

[HeavyDutyGuy]

Nice Kevin! Glad to hear about your mom! Thy made them toughin that generation.

[KevinCouch]

Quads Today. Weight around 200 even. Dropped a few pounds but have leveled out at around 200.

leg extensions: 4x15-20 nice controlled reps and squeezed at top
Uni-Leg Press: 4x12-15 (320 lbs each leg for reps again slow and controlled)
BB Squat: 1x25 225, 1x20 275, 1x20 315, 1x20 315 (alternative stance)
Front Squats supersetted with DB squats
3 X 15 each exercises. Used 225 for front squats and a pair of 100lb db for db squats done deep to ground.

This is the way that I can the most of my quad workout without destroying my knees. Supersetting the front squats with DB squats gives me a very similar pump in lower quad tear drop area that hacks do. Can't do hacks so this works just as well for me.

[hifrommike65]

For your focus, dedication & inspiration, Kevin, you deserve some kind of award. Hope it's a pro card next year. ;)

[Hammerfit]

Quads Today. Weight around 200 even. Dropped a few pounds but have leveled out at around 200.

leg extensions: 4x15-20 nice controlled reps and squeezed at top
Uni-Leg Press: 4x12-15 (320 lbs each leg for reps again slow and controlled)
BB Squat: 1x25 225, 1x20 275, 1x20 315, 1x20 315 (alternative stance)
Front Squats supersetted with DB squats
3 X 15 each exercises. Used 225 for front squats and a pair of 100lb db for db squats done deep to ground.

This is the way that I can the most of my quad workout without destroying my knees. Supersetting the front squats with DB squats gives me a very similar pump in lower quad tear drop area that hacks do. Can't do hacks so this works just as well for me.

Very nice (smart) leg training Kev. 20 reps of any kind squat w 315 is bad ass in my book! Great Job Bro! Keep hittin it hard! Describe how you are doing the DB squats for me please

[KevinCouch]

Very nice (smart) leg training Kev. 20 reps of any kind squat w 315 is bad ass in my book! Great Job Bro! Keep hittin it hard! Describe how you are doing the DB squats for me please

Thanks Hammer. I take a pair of dumbells (100s in this case) let them fall to my side and have my heals slightly elevated for balance and my feet about 8 inches apart feet pointed forward. Then I squat in a controlled motion all the way down (deep) and nonstop without locking knees at top. It's a good replacement for hacks for me and I don't have to wrap my knees since I'm doing these last and don't have to use crazy heavy dumbells. I like front squats too but I've never been able to get real comfortable enough with them to use enough weight without the BB falling down my arms so that's why I've decided to superset these two exercises together for a nice finishing touch.

[AnglicanBeachParty]

Nice Kevin! Glad to hear about your mom! Thy made them toughin that generation.


Ditto!

[Hammerfit]

Thanks Hammer. I take a pair of dumbells (100s in this case) let them fall to my side and have my heals slightly elevated for balance and my feet about 8 inches apart feet pointed forward. Then I squat in a controlled motion all the way down (deep) and nonstop without locking knees at top. It's a good replacement for hacks for me and I don't have to wrap my knees since I'm doing these last and don't have to use crazy heavy dumbells. I like front squats too but I've never been able to get real comfortable enough with them to use enough weight without the BB falling down my arms so that's why I've decided to superset these two exercises together for a nice finishing touch.

FYI a tip I got from Haney this past weekend regarding the BB falling off the delts on front squats use an ez curl bar, the bends in the bar fit right over the delts
Im gonna try it tonight Ill let you know how that goes

[KevinCouch]

FYI a tip I got from Haney this past weekend regarding the BB falling off the delts on front squats use an ez curl bar, the bends in the bar fit right over the delts
Im gonna try it tonight Ill let you know how that goes

Hmm..My squat rack at home doesn't adjust in width so a curl bar wouldn't work for me I don't think. I have used the curl bar for some really light stuff though for fronts and lunging movements and it does seem to hold in place better. Maybe it's worth gettin a pair of inexpensive squat stands so I can place them whatever width I need for these. Thanks Mike!!

[Hammerfit]

Hmm..My squat rack at home doesn't adjust in width so a curl bar wouldn't work for me I don't think. I have used the curl bar for some really light stuff though for fronts and lunging movements and it does seem to hold in place better. Maybe it's worth gettin a pair of inexpensive squat stands so I can place them whatever width I need for these. Thanks Mike!!

This may help also...ever tried it?

Ec-D-AWZAEI

[masterschamp]

Hmm..My squat rack at home doesn't adjust in width so a curl bar wouldn't work for me I don't think. I have used the curl bar for some really light stuff though for fronts and lunging movements and it does seem to hold in place better. Maybe it's worth gettin a pair of inexpensive squat stands so I can place them whatever width I need for these. Thanks Mike!!

Kevin...I had an old pair of these and was planning on getting rid of them...decided to keep them when I re-equipped my home gym...can't believe the number of uses I have found for them...worth the investment and they are not expensive at all...not even sure where you could find them anymore.

Keith

[ayezer]

house things going Kevin family training hope all is well